Backblasts

QIC:  John Doe

Date: 06/23/2020

PAX: Lutefisk, Uncle Fester, Cold Play, Mr. May, She Shed, Sunshine, White Glove, Skitch, Pink Panther, Cowbell, Deer Jack, Hobo, Cupid, Hanson

AO: Hill City

Conditions

Moderately hot morning with some dampness in the air and mud on the ground

COP

SSH – 20 (IC); Forward Fold – 10 (IC): 3rd Grade Ex – 10 (IC); Willie Mays Hays – 10 (IC); Michael Phelps – 10 (IC); LBAC – 10 (IC); Rev LBAC – 10 (IC); SSH – 10 (IC); Mosey to the front field

The Thang

QIC did look for some dry ground but there was none to found, so we sent to the wet for our sweat

KILLER B’s – IRON PAX
10 – Burpees; 10 Bonnie Blairs (easy way); 10 Big Boy Sit ups; broad Jump 30 yds

10 – Burpees; 10 Bonnie Blairs (easy way); 10 Big Boy Sit ups; broad Jump 30 yds

10 – Burpees; 10 Bonnie Blairs (easy way); 10 Big Boy Sit ups; broad Jump 30 yds

Bear crawl back 90yds to the start

Rinse and repeat.

Once 5 rounds were completed by a PAX, he was encouraged to join a fellow PAX to finish with them. Everyone kept moving until time

COT

BE BOLD – keeping with the “B” theme
Definition (1): (of person, action, or idea) showing an ability to take risks; confident and courageous – encouraged PAX to be BOLD this week, espcially when seeing injustices around them no matter how big or small.

BALL OF MAN: Cold Play lead out in prayer

Moleskin

Not a whole lot of chatter today. There were definitely a lot of wet and muddy shirts in which some PAX may have realized it’s always good to bring a spare to change into afterward. Also, I’m pretty sure Lutefisk and Uncle Fester thought it was a game of shirts verses skins with a slip n slide at the end. Not sure I blame them. It should also be noted that there was superb gracefulness displayed during the opening demo of the exercises. There will be stories told one day, that I can assure you

News

Parliament Official Launch on Friday; Convergence at BAttlefield on July 4th; Shot House in full launch mode in Hixson – if you know someone in those areas, then EH away; 3rd-F homeless ministry

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QIC:  The Count (Respect Respect)

Date: 06/20/2020

PAX: 8 PAX-Buritto, D.J. Shelton (FNG-JackAss), Geek Squad, Gusher, Natty Light, Pound Dog, Recycle, Snowcream

AO: Reformation

Conditions

65 Degrees, with about 86% Humidity.

COP

Warm up was about 5 minutes and then mosey (1/4 mile) to where exercise stations were set up.

The Thang

15 Min of Pain x 3!!!!

Set 1- 15 Minutes- As Many Rounds of Set 1 (Coupon optional on exercises where not indicated) —- 15 Burpees – 20 Alt Rev Lunges (coupon) – 10 Merkins (2nd Rotation – Diamonds/3rd Rotation – Werkins), 20 LBC’s, 10 Tricep Extension (Coupon). Mosey about 3 minutes in P/L area).

Set 2- 15 Minutes- As Many Rounds of Set 2 (Coupon optional on exercises where not indicated) —- 30 Mountain Climbers – 30 Squats (Coupon) – 10 Overhead Shoulder Press (Coupon) – 20 Freddy Mercury – 10 Peter Parker w/Merkin. Line Up AYG about 40 Yards. Rinse and Repeat back.

Set 3- 15 Minutes- As Many Rounds of Set 3 (Coupon optional on exercises where not indicated)—-30 SSH, 30 Alt Lateral Lunge, 30 Bicep Curl (Coupon), 20 Reverse Lunges (Coupon), 30 Sec Side Plank (Rt) and 30 Sec Side Plank (Lft). Line Up AYG about 40 Yards. Rinse and Repeat back.

COT

After countarama and namearama we named our FNG (in the front parking lot). Talked about Fathers Day and read the Simple Prayer of St. Francis.

Moleskin

Best not to use Back P/L that is adjacent to home when using rock music that is loud! We had a rather large man that came over and proceeded to yell at the PAX about working out so early in the morning when people are still sleeping! Apologies were not appreciated and he really needed a new Alabama “Roll Tide” hat….His looked like he got it when Bear Bryant was still alive and fit like he was 10 again!!!

News

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

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QIC:  Prosciutto

Date: 06/24/2020

PAX: Afterbirth, Blindside, Booby Trap, Bumblebee, Burrito, Care Bear, Jackass, FNG-South Face, Gusher, Laces Out, Natty Light, Pediasure, Pound Dog, Recycle, Snow Patrol, The Count, Whittler

AO: Smackdown

Conditions

In between the two storms,
the gloomy fog -once rested- aspires.

While guttural sounds of Burrito,
ruin the heavenly tones of earth wind & fire(s).

COP

1 Lap
SSH x 20 IC
High Knees (1 min)
Mtn Climber
Plank Jack
Forward Fold
Willie Mays Hayes

The Thang

The Signal Mountain version of Augusta’s River Of Tears
Half lap to the opposite bleachers:
10 Burpees / 10 Step ups (single leg) / 15 Squats / 10 Step ups (other leg) / 20 Merkins / Plank for six

Complete the lap and perform the same 4 exercises again at the other bleachers

Mosey to Field; Line up shoulder-to-shoulder facing the course:

‘F3′ Agility
One Pax performs the *cone course (see below) while the rest perform the following exercises in order; increment the reps each round by 1 until it is your turn on the agility course:
– 1 Man Maker
– 2 Merkins
– 3 Squats w/ Block
– 4 Flutter Kicks w/ Block Over head

******** CONE COURSE … in the spelling of ‘F3’
Agility Course 1: Jail Break / Karaoke / Jail Break
— Had two more agility movements planned but the 300+ man call-out ruined the fun
***********************************

Finished it out with one more set of the ROT routine

COT

Read an article on anxiety and general anxiousness yesterday. It spoke to some ways to combat that anxiousness. One of the ways to get outside of your own anxious feelings is to just do/make/perform the thing that you’re struggling with. Do it poorly, even. This helps you to move into action, rather than staying in your anxious state. Doing it poorly lends you to learning from that mistake and doing it better the next time. It’s much easier to do something a second time better once you’ve done it wrong the first time; and the incentive to do better will motivate you, rather than being being fueled by the anxiety (maybe this helped you forget about the anxious feelings altogether? Problem solved. Thanks, article!)

In my daily life, I constantly look for ways to incrementally improve. It’s said that if you improve any one thing by 1% each day, you’ll have improved 37x more in a year’s time.

Imagine if we did that with our marriages, friendships and relationships with our children? Our faith?

Moleskin

• If you don’t like Earth, Wind and Fire, we will struggle to maintain a friendship
• By the end of the workout, Burrito smelled like El Metate, old grilled onions, wet sneakers and sex panther rolled into a corn tortilla. Not saying it’s bad though.
• The Count knows the punch lines to Whittler’s jokes; of course he does.
• If you invite 300+ men to do something, expect an army. I’m an idiot.
• F3 is like a cool fight club you can talk about with your friends, and make fun of at the same time, which is unlike the other cults I’ve been a part of
• Tried to spell F3 for cool strava points. I failed. Will try again soon at Hacksaw where they have large flat expanses as far as the eye can see

News

Go vote in the smackdown poll for an extra day on the mountain

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QIC:  Clothespin

Date: 06/19/2020

PAX: Coldplay, Mr May, DNF, Rendezvous, John Doe, D Fib, Wrecked EM, Fiddy Cent, Natty Lite, Slim Shady

AO: Parliament

Conditions

Cool, Humid

COP

Mosey to Football Field
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
Seal claps 10 in cadence

The Thang

White Wigging with Coupons

Round 1:

• Curls-20 on your own with a block
• Toe Merkins- 20 on your own with a block
• Baby Crunches-20 on your own with a block
• Slow Squats-20 on your own with a block
• 5 Burpees
• Out 50 yds and back carrying block

Round 2:

• Tricep Extensions- 20 on your own with a block
• Kettle Bell swings- 20 on your own with a block
• Freddie Mercury-16 on your own
• Lunges-20 on your own with a block
• 5 Burpees
• Out 50 yds and back carrying block

Round 3:

• Dips 20 On your own using two blocks as Platform
• Decline Merkins-20 on your own using two blocks as a platform
• Big boy sit-ups with a thrust-10 on your own with block
• Squat thrust 10 own with block
• Out 50 yds and back carrying block

Round 4:

• Incline Merkins 20 on your own
• Military press 20 on your own with a block
• 100’s 20 4 count on your own
• SSH 25 4 count on your own
• Out 50 yds and back carrying block

Round 5:

• Slashers 5 each side with block
• Bench Press 25 with block
• Box Cutters 15
• Dive Bombers 10
• 5 Burpees
• Out 50 yds and back carrying block

Mary (if time left):

• 1 minute plank
• 20 little baby crunches
• 10 Imperial Walkers in cadence
• 20 flutter Kicks
• 10 Hello Dollies

COT

With Covid on an uptick please be aware of your surrounding and take proper higene steps to combat the spread.
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

It was really quiet until some music started! I guess they got what they paid for.

News

Convergence July 4th at Battlefield
Dadderday at The Battery July 25

Recent Backblasts

QIC: Escobar

Date: 06/18/2020

PAX: Deep Dish, WreckedEm, Dfib, Clothespin, El Chapo, Wuzntme

AO: The The Battery

Conditions

64 and perfect like all week

COP

Short Mosey, 10 Count Rest, Forward Fold, Slow WMH, Honeycutts, Teapots, Slow Squats, 4 rounds of Happy Jacks

The Thang

Burpee Apocalypse with hill running in between rounds. Start at the bottom, 10 burpees, Bernie up hill and hold Al Gore waiting for the six. 9 burpees at top, mosey down hill, hold Al Gore waiting on the six. Continue pattern until finishing with 1 burpee at top of hill.

Core work: Alternating plank (high or low) with Flutter kicks. 30 seconds each exercise nonstop. Completed 3 rounds.

Unilateral Work:

1. Curb Merkins- laying parallel with curb and one hand on top of curb, perform 10 merkins then switch directions/arm on curb and 10 more merkins
2. Curtsy Lunges- 10 each leg
3. Repeat both exercises for a second round

1. Single Leg Half Squat 10 each leg- trying not to touch opposite foot on the ground
2. Joe Exotics (Single Leg Burpees) 5 each leg
3. Repeat both exercises for a second round

Took the last 30 seconds to demo a new exercise to come. Named it Turd Surfer for Clothespin, but honestly the exercise is not worthy of the name. Will need to revisit soon.

COT

Ever feel like you need some sort of release, or you will explode? My technician has declared June 28th, “RELEASE THE ANGER DAY”. “Nationwide, at 12:00 pm, step outside wherever you are and let out a loud roar. Release your anger with no harm to anyone or anything. Just let it go. ” Not a bad idea and I’m on board. If enough join, we may register on the Richter scale.

Moleskin

Bojangles is the bomb. Also, pimento cheese is back and you can add to any biscuit. It would be a wise choice if you did.

Lot of HIM in this group of F3. Clothespin is definitely one of them.

News

July 4th convergence at The Battlefield, and Dadurday at The Battery on July 25th.

Recent Backblasts

QIC:  Hambone

Date: 6/16/2020

PAX:  Afterbirth, Blind Side, Blue, Booby Trap, Bumblebee, Burrito, The Count, Dundee, Gusher, Holy Kiss, Laces Out, Money Ball, NordicTrack, Pomade, Pound Dog, Prosciutto, Recycle, Red Raider, Sally, Uhaul, Whittler, Woody, FNG-Jenny Craig, FNG-Chaz, FNG-Prairie Dog

AO:  Smackdown

Conditions

High 50s (you know it is always 5 degrees cooler on the mtn), clear skies, and no humidity, couldn’t have been better

COP

Mosey’d around the track and circled up at midfield around the Flags (that was a big circle)

SSH x 15

Forward Fold x 10

Wille Mays Hays x 10

10 Burpees OYO

Shoulders x 10 (4 sets): LBAC, Reverse, BBAC, Reverse

SSH x 8 (Cut it short keeping everyone on their toes)

The Thang

Small Teams / Mini Ladders

Pax split into 6 Teams with 4 – 5 per team and completed 4 rounds of 4-step mini ladders

Creating a blast around the Flags, each team ran back and forth from the Flags to their designated spot to complete each step of the ladder, about 25 yards each way. After the team finished the round they performed the Ab exercise of the round until the 6 was in

Round 1: 10 Burpees, 20 Squats, 30 LBCs, 40 SSH

Round 2: 10 Merkins, 20 Jump Squats, 30 Flutter Kicks, 40 Monkey Humpers

Round 3: 10 Burpees, 20 Lunges, 30 BBSUs, 40 Imperial Walkers

Round 4: 10 Merkins, 20 Sumo Squats, 30 Reverse LBCs, 40 Plank Jacks

Completing Round 4 with 3 minutes remaining, we closed out with 10 Burpees OYO, 10 Pickle Pointers and 15 Hello Dollys

The 10 Burpees OYO at the end was met with a few groans, however it provided a nice round number of 100 per

COT

Word of the Day was Consistency

As men, Consistency is an important trait to have as we provide leadership to our families and communities

Every post is different but at the same time similar. The F3 Credo, ‘Leave No Man Behind, But Leave No Man Where You Find Him’ in entrenched in every workout providing a Consistency to each post.

The Challenge: to provide Consistency to you family, in your workouts, at your job, as leaders in your community, and most importantly with you relationship with God.

PSALMS 34:5 Keep your eyes upon the Lord, you will shine like the sun and never blush in shame

Moleskin

It was an honor to have 2 recently commissioned officers from West Point with the PAX this morning. When it came time to name the FNGs officers, after a couple of minutes in the center it turned out Woody was no FNG after all. As far as the other officer, Prairie Dog, he never made it to the center as he was engaged in other activities, but he received an F3 name none the less

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