Backblasts – Page 102 – F3 Chattanooga

September 23, 2019

Beast Ridge – Iron PAX – Week 4

QIC: threeskin

Date: 09/23/2019

PAX: Carabiner, Early Bird, Fastlane, Home Alone, Jazzy Jag, Mayhem, Oiler, Peanuts, Sparky, Toucan

AO: Beast Ridge

Conditions

So nice, lets work harder.

COP

SSH’s IC
Little Baby Arm Circles IC
SSH’s IC
Willy Mays Hays IC
SSH’s IC
3rd Grade Exercises IC

Mosey to Soccer Field

The Thang

IRON PAX WEEK 4

3 Rounds:

100 Merkins and/or Squats
Coupon Carry 100 out/back

100 Coupon Swings and/or Bonnie Blairs
Coupon Carry 100 out/back

100 Coupon Thrusters and/or Traveling Lunges
Coupon Carry 100 out/back

COT

Push yourself: you probably won’t hurt yourself
– Rise to the challenge
– Breaking muscles down builds them back bigger
– Get out of your comfort zone
– Learn something new

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

Moleskin

Out of breath…

News

IRON PAX last week:

Tue: Hill City
Wed: Lions Den
Thur: Smackdown OTB
Fri: Hacksaw
Sat: The Battery

Recent Backblasts

September 22, 2019

Ironpax 2019 Finale – No Quittin!

QIC: Mayhem

Date: 09/28/2019

PAX: Mrs Baker, El Chapo, Sandwich, Deep Dish, FNG-Shotput

AO: The Battery

Conditions

Humid 72ish with heavy dew on grass from rain night before

COP

Mosey from flag around the dog park and back to flag

Circle up for COP

SSH x 20 IC

3GE x 10 IC

Windmills x 10 IC

WMH x 10 IC

Slow Squats x 10 IC

LB Arm Circles front/back x 10 IC

Merkins x 10 IC

SSH x 10 IC

The Thang

Set up with coupons on grass by walking track near flag. 100yds marked on walking track behind the dog park. (Big Thank You to 9-Volt for doing that the night before even though he did not participate! True F3 Brother move right there!!!)

IRONPAX – Week 4 2019 “Sugars Pick Your Poison”

100 Reps Merkins or Squats followed by 100yd coupon carry out and back

100 Reps Coupon Swings or Bonnie Blairs > 100yd coupon carry out and back

100 Reps Coupon Thrusters or Walking Lunges > 100yd coupon carry out and back

Rinse and Repeat two more times for elapsed time.

Stop at 8:00am – Finishers Deep Dish (crushed it!) and Mayhem (barely!)

COT

Counterama, Namerama (FNG – Shotput named), Announcearama

CIRCLE OF TRUST: Shared that as miserable as IronPax was for me at times and forced me to push the envelope, I am glad I did it as I definitely noticed an increase in fitness and emphasized the importance of not quitting in anything in life. Shared the Don’t Quit Poem:

BALL OF MAN: Prayers of thanks for health and breath to be there. Prayers for El Chapo’s younger brother battling pancreatic cancer. Silent prayer for friend struggling with Marriage and temptation of infidelity.

Moleskin

Ceremonial smash of my coupon “Jezebel” to signify end of Ironpax 2019 was very satisfying!!

News

???

Recent Backblasts

September 22, 2019

I see the light Mama! 09/24/2019

QIC: Clothespin

Date: 09/24/2019

PAX: 9 Volt (R), Mrs Baker (R), Deep Dish, Sandwich, El Chapo

AO: The Battery

Conditions

Humid and Dill Pickle Smelling

COP

• Mosey around Greenway to Parking Area
• Third Grade Exercise 15 in cadence
• SSH 20 in cadence
• Willy Mayse Hayse 14 in cadence
• Little baby Arm circles forward (thumb up) 15 in cadence
• Little baby Arm circles reverse (thumb down) 15 in cadence
• Cherry Pickers 15 in cadence
• Seal claps 10 in cadence

The Thang

Get those dollar bills cause we are pole dancin!
I see the Light Mama!
Pick out 8 Light Poles Jog down 8 poles. Do exercises back to start with 8 then minus 1 at each pole.
• Merkins – Lunge between
• SSH (4 Count) – Bernie between
• Slow Squats – Karaoke between

Mary on the yoga mats:
• 1 minute plank
• 30 LBC

COT

Be Yourself. Push yourself in life to be the best you can be. Please EH!!!

Moleskin

I did not get enough legs Saturday so today was leg heavy! The workout went by very fast! The lunges in the 1st seemed never-ending! 5000 steps X 2.95′ (my stride length)/5280 = 2.79 miles during our workout today! Way to push yourself guys!!

News

IronPax Saturday! Cyclacross Next Sunday 9-29-2019 Go Support Mrs Baker and Mustang!

Recent Backblasts

September 20, 2019

3 Minutes is Actually a Long Time

QIC: Cliffhanger

Date: 09/20/2019

PAX: VSquared, Loan Shark, Sunburn, The Count, Wallflower, Ascot, Prosciutto, Candu, Skitch

AO: Boneyard

Conditions

Slightly muggy, a taste of Fall in the air.

COP

Sundry calisthenics

The Thang

3 minute Fartlek

Run, 3 mins merkins

Run, 3 mins jump squats

Run, 3 mins plank

Run, 3 mins burpees

Run, 2 mins merkins

Run, 2 mins jump squats

Run, 2 mins plank

Run, 2 mins burpees

Closeout with some gutwork

COT

Sebastian Junger’s book Tribe was discussed. Men need to be in small groups struggling together towards a common goal. This is deeply embedded in our DNA. Today’s society is not set up for this type of existence. F3 is an antidote, a part of the Resistance to the atomistic, fluid existence that the 21st Century technocratic West promotes. We must continue to foster our bonds and our struggle.

Moleskin

3 minutes is quite a long time actually. We discovered this after about 1 minute of merkins. Many in the group seemed to be quite pleased with this discovery, for various personal reasons.

News

NSTR

Recent Backblasts

September 20, 2019

This ain’t no Rag it’s a Flag!

QIC: Clothespin

Date: 09/20/2019

PAX: 9volt (R), Peanuts, Sparkles, T-Rex, Mayhem (R), Gaylord, Money Ball, Madoff, DNF, Bernie, Anny, Roundup (R), Can Man(R), JohnDoe, WreckedEm, Toe Tag, FNG-Backhaul, FNG-Walla Walla

AO: Hacksaw

Conditions

62 degrees perfect to bust a workout in front of Old Glory!!!

COP

Mosey to big American Flag
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence

The Thang

Sawin out Reps by the Flag
Round 1: 2 laps after exercise
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)

Round 2: 1 bernie lap after exercise
• Divebombers-15 on your own
• Burpees-8 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)

Round 3: 1 lap with 1 side being Karaoke after exercise
• Aquaman-15 on your own
• Burpees-6 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)

Round 4: 1 lap after exercise
• Wide Merkins-15 on your own
• Burpees-6 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)

Round 5: 1 lap after exercise
• Decline Merkins-12 on your own
• Burpees-4 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence

Mary:
• 1 minute plank

COT

I’m better because you’re here!

Moleskin

So.. apparently there is this thing going on called Ironpax? (Hmmm Who knew? 🙂 Which brought lots of grunts during burpees and merkins!

News

Ironpax at The Battery tomorrow 7 A.M.

Recent Backblasts

September 19, 2019

#ONWARD CFC!

QIC: Milkman

Date: 09/19/2019

PAX: Geek Squad, Couch Potato, Freetime, U-Turn, Ducktales

AO: The Huey

Conditions

Cooler then usual, almost pleasant.

COP

Dynamic stretches and exercises – 75 goals scored in 2019
- 25 Side Saddle Hops
- 25 merkins
- 25 Mountain Climbers

• Lap around the track, alternating exercises while moving from light to light

High knees
Side shuffles facing inside track
Side shuffles facing outside of track
Karaokes facing outside
Karaokes facing inside
Bernies

The Thang

What do our hometown professional footballers go through in a light practice? Time to find out!

Static Stretching (4 for 4x National Runner-Up in the NPSL)

Forward Fold
Willie Mays Hayes
Hamstring
Groin stretch

Everyone on a ball! Plenty of balls to go around. (exercises with ball at feet)

25 Tic Tocs
25 Toe Touches per foot
25 pull backs per foot

Speed Square – cones setup at each corner of a 15ft square. Bursts of speed in-between cones concentrating on cutting quick. Alternated exercises as we rounded the corners. Each PAX rounded the square 7 times. (Total time in the square is 11 for 11 Seasons of Chattanooga Football Club!!)

Forward sprints
Shuffles
Bernies
Passing sprint drill – PAX line up behind cone. The PAX next inline calls a cone (left,right,center), passes the ball there. PAX in front sprints to retrieve the ball and brings back. Each PAX goes 6 times.

Agility Ladder – PAX lined up in single-file line at one end of ladder and proceeded through the rungs with a certain exercise. FAST feet! (Ladder was a little small, may have been intended for kids)

Both feet in!
Step-out
Step-over

Hula Hoops – PAX paired up. 1 ball between each pair. 1 PAX had to shield other from the ball while keeping it at their feet. We tried to keep inside a hula hoop, but that got a little dangerous. Trip hazard! Everyone loved the FULL-CONTACT! PAX switched who was on the ball as the other was able to get the ball away.

Suicides – Back parking lot – Straight forward sprints, down and back

3 parking spaces
6 parking spaces
10 parking spaces

Mosied back to circle up for abs and cool-down exercises

11 flutter kicks
20 Freddy Mercurys
20 American Hammers
Boat to Canoe
Leg muscle recovery – shake it out!

COT

Chattanooga Football Club was established and is ran by Chattanoogans. Support for the organizations is grass-roots built. It doesn’t take alot of money to do something great. CFC has proven greatness many times in it’s history for play on the field, organization off the field and the investments it continues to make in our community. Our team is now recognized in its sport as a national and international leader for lower-division soccer. Support home-grown local business. They have the MOST INVESTED in our communities, constantly giving back. CFC players and staff directly and monetarily invest in

The CFC Foundation – helping talented individual youth be able to play at the highest levels
CFC Academy – uniting our town’s best youth players
Highland Park Commons – Maintaining turf fields in the Highland Park community for recreation and instructional play of the beautiful game into the inner city
Operation Get Active – an after-school program offered to our inner city elementary schools
Chattanooga Sports Ministry – offering youth and amateur sports leagues

September 18, 2019

Hacksaw – “Optimism Is A Force Multiplier”

QIC: TheCount (Respect Respect)

Date: 09/18/2019

PAX: JohnDoe, Mayhem (Respect), MoonDance, PaperBoy (Respect), Peanuts, RedTees, ThreeSkin, ToeTag, Wuzn’tMe, WreckedEm

AO: HackSaw

Conditions

Very nice cool (72 degrees), clear morning.

COP

NO FNG’s to Disclaimer abbreviated and PAX mosey’d to Memorial around Flag. SSH, Willy Mays Hayes, Third Grade Exercises, Chest Stretch, Upper Back Stretch, Supermans, Calf Stretch, Forward Fold. Mosey to field for The Thang.

The Thang

Four Corners / HIndenburg BLIMPS

4 Corners 20 yards apart. 6 Rounds with same exercises performed per round as follows.

10 Burpees x 4 corners = 40 Burpees
20 Lunges x 4 corners = 80 Lunges
30 Imperial Walkers x 4 corners = 120 Imperial Walkers
40 Merkins x 4 corners = 160 Merkins
50 Plank Jacks x 4 corners = 200 Plank Jacks
60 Squats (modified for time to two rounds of 10 Reps = 80 Squats

Marys – American Hammer, LBC’s, Heal Touches, Pickle Pointers

ENDEX

COT

This quote from General Colin Powell on Optimism is great and I’m glad to have shared it with the PAX today. This belief applies not just to the military but in everyday life.

“In the military, we are always looking for ways to leverage up our forces. Having greater communications and command and control over your forces than your enemy has over his is a force multiplier. Having greater logistics capability than the enemy is a force multiplier. Having better-trained commanders is a force-multiplier.

Perpetual optimism, believing in yourself, believing in your purpose, believing you will prevail, and demonstrating passion and confidence is a force multiplier. If you believe and have prepared your followers, the followers will believe…”

CIRCLE OF TRUST: Counterama, Namerama, Announcearama (IP at SmackDown tomorrow and LandFill on Saturday.
BALL OF MAN: Prayers for RedTees (father), TheCount (brother), Flatline (his episode with passing out during a post) – PRAISED Wuzn’tMe’s son got a clean bill of health.

Moleskin

Honestly there was not a lot of Mumble Chatter – Everyone was sucking wind!! 🙂

News

[Fill in News, Upcoming Q’s, Events, etc.]

Recent Backblasts

September 18, 2019

BassPro Boogey: VILA/Iron Butt

QIC: VILA & Iron Butt aka IB

Date: 09/16/2019

PAX: Gaylord, MayHem, Peanuts, Wallflower

AO: Beast Ridge

Conditions

Gloomy 70s

COP by VILA

SSH IC x15
Imperial Walkers IC x15
Slow count Willie May’s hayes IC x10
Forward Fold x15
Plank x10
Slow push to up Q ct. x10
Up Dog x15
Down Dog x15
Mountain Climbers IC x12
Forward Fold x15
Frog x10

The Thang by IronButt aka IB

BassPro Boogey

Mosey Down the Road a bit

STOP 1: IC 10 SSHs & 10 Burpees OYO

Mosey Down the Road a bit

STOP 2: IC 10 SSHs & 10 LBCs

Mosey Down the Road a bit

STOP 3: IC 10 Merkins & 10 SSHs

Mosey Down the Road a bit

STOP 4: Arrive at Bass Pro Shop Entrance; IC 10 Merkins; IC 10 LBCs

Mosey around Bass Pro Shop a bit

STOP 5: IC 10 SSHs; IC 10 Freddy Mercuries

Mosey Down the Road a bit

STOP 6: 20 Dips OYO

Mosey Back Down the Road

STOP 7: IC Hold High Plank; 10 LBCs

Mosey Back Down the Road to Parking Lot

STOP 8: IC 10 SSHs

LONG Mosey Back Down Road to FINAL STOP: Parking Lot

COT

Experience of more, better, and best are hollow. It about others. Build up and encourage other rather than chasing experiences and feelings and places to give you meaning. It’s about community. Wallflower stayed on IronButt’s 6 when he could have easily busted out. Thank you.

BALL OF MAN: IB Prayed

Moleskin

VILA had permission to run like the wind back to the parking lot and he did. He was doing Brogah when the PAX arrived. Gaylord championed through a sore ankle with excellent encouragement and presence from MayHem.

News

IronPAX

Recent Backblasts

September 18, 2019

Hump Day @ LD

QIC: Vila

Date: 09/18/2019

PAX: MoneyBall, Skitch, SheShed, Goose, Ohms, BlindSide

AO: Lions Den

Warm up:

SSH IC x25
CottonPickers IC x15
Carolina drydocks IC x15
SSH IC x20
Windmills IC x15
SSH IC x15
Plank IC x20
SSH IC x10
8 count bodybuilder (8cbb) 1C x10
SSH IC x5

Transition:

Mosey around the school
1. first corner
2. 25 merkins
3. Second corner
4. 20 LBCs
5. Third corner
6. 5 Lt. Danger
7. Mosey to track

Cycle:

Teams will do together as each one of the runners comes back to do reps.

First step – Incline Merkin
Second step – Incline Merkin

VILA BITES IT ON THE STAIRS!!!

Dora

While the other PAX runs up the track and back
100 – Incline Pullups
200 – Squats
300 – LBCs

Warm Down:

Forward Fold
Plank IC x 15
10 second transition to up dog
Up Dog
Down Dog
Forward Fold x15
Frog
2 Burpees

“To some, it’s Hump Day. To us, it’s Wednesday’s getting its ass kicked and Thursday just asking Friday to switch places.” – Dwayne Johnson

“You miss 100 percent of the shots you don’t take.”– Wayne Gretzky

Prayers: Moneyball’s Mom has some physical ailments

Count

Names

WORD!

Swinging hammers,

Vila

September 17, 2019

Motivational Workout Title

QIC: 9 Volt

Date: 09/17/2019

PAX: Mrs Baker, Deep Dish, Clothespin, El Chapo, Sandwich

AO: The Battery

Conditions

Like an armpit

COP

Mosey to top of Mount Evil
SSH ICx20, Squats ICx20, Baby arm circle fwdx15, revx15, sealclapx15, SSH ICx20, Forward fold ICx10, High Knees ICx20, Willy Maze Haze ICx10

The Thang

Mount Evil Suicides
PAX runs down and back up between exercises
Turn around when leader passes you
Do 1 extra rep for every person you pass

1. 15 Smurf Jacks
2. 20 Merkins
3. 20 Crab jacks
4. 30 calf raises
5. 10 Cap’t Thor (In the grass or you’ll get an F3 tramp stamp)
6. 10 Carolina Dry Docks
7. 10 LBC
8. 20 Lunge
9. 25 Wide Merkins
10. 20 SSH
11. 10 Herpees

Bernie Sanders to the flags

COT

Words of wisdom – Write your back blast before your Q

Moleskin

Deep Dish is a crab jack shirker 🙂

Nobody remembers volunteering to host the Iron PAX