Posted on

I love the smell of napalm in the morning

F3 5-30QIC: 9 Volt

Date: 5/30/20

PAX: Mrs Baker,  Deep Dish, Clothespin, El Chapo, Cold Play, Thin Mint, Pork Bell, Sandwich, Toe Jelly

AO: The Battery

Conditions:
It smells like victory

COP

Mosey around the dog park
SSH ICx20, 
Squats ICx20,
Baby arm circle
    fwdx15,
    revx15,
sealclapx10,
SSH ICx10,
Forward fold ICx10,
High Knees ICx10,
Willy Maze Haze ICx10

The Thang

The Telephone Game

  • 9 numbered Light poles form a loop
  • Each PAX takes a pole
  • Person at pole 1 performs exercise written on sidewalk then moves to next pole
  • At next pole, person 1 tells person 2 what the exercise is and performs it with them 
  • Person 1 runs around the entire loop and stops at pole 2.
  • Person 2 moves to pole 3 and tells person 3 what the exercise is and performs it with them before running around the loop 
  • When someone runs the loops and stops at pole 1 they start a new set of exercised written on sidewalk

Pole 1 exercises     
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

 

COT

Words of wisdom – No matter how far off the rails your Q goes it is ok as long as nobody seems to be enjoying it

Thoughts and prayers for Schnitzel’s mom

Moleskin

This workout looked much better on paper after a few beers

Welcome to the Battery Toe Jelly
Welcome back Thin Mint and Sandwich, you have been missed

News

 

 

Recent Backblasts

    Posted on

    A Little “B” Sting w/ some Old Swing

    QIC:  John Doe

    Date: 5/30/2020

    PAX: Snow Patrol, Ashley Madison, Afterbirth, Gusher, Burrito, Hambone, Prosciutto, Bumble Bee

    AO: The Reformation

    Conditions

    Beautiful late spring morning, not a cloud in the sky. Full of sunshine

    COP

    Mosey down the bump and back up the bump to the lower parking lot; SSH – 25 (IC); Forward Fold – 10 (IC); Third Grade Exercise – 10 (IC); Willie Mays Hays – 10 (IC); LBAC – 10 (IC); Rev LBAC – 10 (IC); SSH – 20 (IC)

    The Thang

    Mixed in some IP work along with some of the QIC old favorites

    B Sting (Modified Killer B’s)

    Broad Jump 10 yards, 10 burpees, 10 Bonnie Blairs (count right leg), 10 BigBoi Sit-ups

    Broad Jump 10 yards, 10 burpees, 10 Bonnie Blairs (count right leg), 10 BigBoi Sit-ups

    Broad Jump 10 yards, 10 burpees, 10 Bonnie Blairs (count right leg), 10 BigBoi Sit-ups

    *Bearcrawl 30 yards back to “starting line”

    (Continued until each PAX member did at least 3 rounds)

    Dive Bombing Aquaman

    Regular Merkin – 3 sets (15, 10, 5) with 30 yd run there and back in between each set (plank when waiting on the 6)

    Diamond Merkin – 3 sets (15, 10, 5) with 30 yd run there and back in between each set (Al-Gore when waiting on the 6)

    Wide Merkin – 3 sets (15, 10, 5) with 30 yd run there and back in between each set (Al-Gore when waiting on the 6)

    PARTNER UP

    100 Dive Bombers ( P1 does 10 while P2 Air Squats; switch and rinse and repeat)

    100 Aquamans (P1 does 10 while P2 Bonnie Blairs; switch and rinse and repeat)

    100 Jane Fonda’s (P1 does 10 while P2 Flutter Kicks; switch and rinse and repeat)

    *Cut Jane Fondas short for time. Only did 2 rounds

    **Each member continues the second exercise until the 6 is in

    THE CLOSE:

    Bring Sally Up/Bring Sally Down – Mosey back to the upper parking lot for Nameroma and COT

    COT

    QIC took a piece out of Ravi Zacharius book; Four Absolutes: Evil, Justice, Love, Forgiveness. Universe/University – Unity & Diversity. You will never have unity and diversity on the outside until you have unity and diversity on the inside. It starts with us internally before we can grow and help externally.

    What does it mean to be human? Creation – we are not here by accident. We are here by Divine Purpose & Divine Pattern. You have an intrinsic worth. What belongs to God? Who’s image is on you?

    QIC told a story of a care accident with several people involved. Parents lost children and there was on survivor. This survivor was badly injured with reconstructed face. Her identity was mixed up another student and no knew until she came out of a coma 4 months later. Her parents had thought they lost her, and buried her. Only it was the other student they buried. Meanwhile, the other parents thought their daughter was alive only to find out she was buried 4 months prior.

    You see, there is a particular value to you. Your name is given by those who brought you to being. You can alwasy replace a worker, but you can never replace a person. All persons are unique and distinct. Don’t let anyone minimize who you are as a singular individual. Don’t try to be someone you’re not.

    God’s image is on you in a general sense. God’s unique gifting is in you on a particular sense. You were created intentionally for a divine design


    BALL OF MAN: QIC closed us out in prayer

    Moleskin

    The workout truly reformed us today. Burrito doesn’t seem to talk as much as he use to, or maybe we’re just use to it. Everything truly is better with bacon. Pro has one of the best STFU stares. Personally, I went home and started practicing mine. Truly inspirational. Ashley Madison could be a real contender for IP 2020. Be on the look out for this up and comer

    News

    3rd-F is back – Chubby’s BBQ every Tuesday at 6pm (need help in mid-late June

    Recent Backblasts

      Posted on

      Friday Funday @ Hacksaw

      QIC:  Coldplay

      Date: 05/29/2020

      PAX: Threeskin, Escobar, Toe Tag, Toe Jelly, FNG-Sousa, Ramrod, Corndog, Clothespin, Bernie, El Chapo, Mayhem, Vaccine, Wuzntme, John Doe, FNG-Butterfly, DNF, Mr May, Blood Diamond, Wrecked Em, Snow Patrol

      AO: Hacksaw

      Conditions

      Mid- Sixties, Beautiful beatdown weather

      COP

      Mosey to the Sheriff Lot:

      • 25 SSH
      • 20 Little Baby Arm Circle
      • 20 Little Baby Arm Circle (reverse)
      • 20 Moroccan Night clubs
      • 20 Chinooks
      • 10 count forward fold, hand walk out to 10 count high plank stretch, 10 count cobra stretch, 10 count high plank stretch, then hand walk back to forward fold
      • 1 Burpee (that’s right… one… just out of spite)

      The Thang

      Split into 2 groups, Indian run to the first Church at the base of Holy Hill. At each corner, the Pax would perform an exercise, then run to the next corner, holding plank until the 6 made it to that station. Exercises consisted of:

      • 10 Burpees
      • 20 Shoulder Touches
      • 30 LBCs
      • 40 Squats

      Ran up the slight incline of Holy Hill to the second Church. Repeated format:

      • 20 Merkins
      • 30 Flutterkicks
      • 40 Squats
      • 50 Lunges

      The Pax ran back to the starting point for a round of “Bring Sally up, bring Sally down” with High planks and Low planks.

      The Pax ran back to the Commons parking lot for some light Mary. The Q couldn’t call cadence (let alone count), so the Pax did “about” 25 Freddie Mercury’s, “about” 15 flutter kicks, and “about” 15 American Hammers…. “about”.

      COT

      Q tried to provide some perspective on the male community leadership aspects of F3, but was too winded from the beatdown to make a coherent sentence.

      Moleskin

      Never suggest the Pax perform “about” any number of an exercise. The Pax demand absolute and precise figures. The Pax deserve it.

      News

      Upcoming Daderday @ the Battery, New AO launching in Ooltewah @ OHS. Details forthcoming.

      Recent Backblasts

        Posted on

        Steam Engine Meets SmackDown

        QIC: Steam Engine

        Date: 05/28/2020

        PAX: Burrito, Recycle, Hambone, Blue, Pediasure, Prosciutto, Afterbirth, Dundee, Bumblebee, NordicTrack, Laces Out, Ashley Madison, Snatch

        AO: SmackDown

        Conditions: Rain stopped and Sky Q blessed us with a cool 68 degree morning

        COP:

        Burpees OYO 10x

        Alternating Toe Taps IC 10x

        Imperial Walkers IC 10x

        Windmill IC 10x

        4th Grade Exercise IC 10x

        Squat IC 10x

        SSH IC 10x

        Mosey to end of bleachers

        Thang: Series of exercises performed starting one end of the bleachers and going towards the opposite end

        Burpees OYO 5x

        High Knees down Hold Al Gore IC 10x High Knee back

        Burpees OYO 5x

        Butt Kickers down Hold Al Gore IC 10x Butt Kickers back

        Burpees OYO 5x

        Forward Lunge down Hold Al Gore IC 10x Forward Lunge back

        Burpees OYO 5x

        Backwards Lunge down Hold Al Gore IC 10x Backwards Lunge back

        Burpees OYO 5x

        Bear Crawl down Hold Al Gore IC 10x Bear Crawl back

        Burpees OYO 5x

        Backwards Bear down Hold Al Gore IC 10x Backwards bear back

        Mosey to end zone and circle up

        Shoulder Blaster:

        Little Baby Arm Circles IC 10x

        Reverse Little Baby Arm Circles IC 10x

        Moroccan Night Club IC 10x

        Chinook IC 10x

        Reverse Chinook IC 10x

        Big Baby Arm Circles IC 10x

        Reverse Big Baby Arm Circles IC 10x

        Overhead Clap IC 10x

        Seal Clap IC 10x

        Planks:

        Alternating Shoulder Taps IC 10x

        Right Hand Annie IC 10x

        Left Hand Annie IC 10x

        Plank Jacks IC 10x

        Plank March IC 10x

        Mosey to Flag for Mary

        LBC IC 10x

        RBC IC 10x

        Flutter Kick IC 10x

        Hello Dolly IC 10x

        Rosalita IC 10x

        Big Boy Sit Ups OYO 10x

        Freddy Mercury IC 15x (Selected by Laces Out)

        Burrito Special (Buritto selected last Mary exercise)

        Time

        Count-O-Rama

        Name-O-Rama

        News: Check Slack for updates

        WOD: Read book titled The Talent Code and talks if talent exist. Broken down talent can be summed up to someone who is passionate about something that they are willing to make sacrifices and work hard to be successful. We say Tom Brady is talented but if that was true why was he not drafted in the first two rounds of the NFL draft. Once drafted Brady put in countless hours working out, watching film, and perfecting his craft. So in a way talent doesn’t exist. I will use Ohms as an example. Some might say he’s a talented runner but I witnessed him starting his running journey. I’ve seen the hard work he has put into running and his commitment to become that talented runner we see now. But it wasn’t done over night it was a process.

        Posted on

        The Last Dance with the G.O.A.T- the greatest basketball player ever!

        QIC: Hasbro VQ

        Date: 05/28/2020

        PAX: Whittler, Geek Squad, Blindside, Pumpkin, Gretel, Milkman, MoneyBall, Ducktales, Friar Tuck, threeskin, Mr. Clean, Fissure, Hasbro, and U-turn

        AO: The Huey

        ________________________________________________________________________

        Conditions

        Warm and muggy due to a steady overnight rain. There was copious quantities of perspiration within the PAX. You could feel the humidity on your face.

        Preface: What a lot of people do not realize is Michael Jordan did not start out as the best basketball player in the world.  Everyone remembers the many references: Air Jordan, Air, His Airness, the phrases “Be Like Mike, or I Want to be like Mike”.  

        Everything you do on the basketball court uses almost every muscle group in the human body. Everything from rebounding, shooting, guarding, and even dribbling the ball.  Having a strong core helps to evade and fight off injury.  At the center of greatness, the best become better! MJ was a tremendous leader on the court and it’s because of his unshaken willpower and discipline he was able to achieve more than anyone thought was possible.

        COP

        400-meter run around the track at warm up pace

        Circle up (in the parking lot)

        Arm circles forward x 23

        Arm circles backward x 23

        SSH x 23 OYO

        Finkle Swings – 12 each leg (do them OYO to practice social distancing)

        Willie Mays Hays – 23 total OYO

        SSH – 23 OYO

        The Thang

        Mosey to the pavilion and grab a picnic table

        Merkins x 23

        Jump shots x 5

        Decline Merkins: x 23

        Jump shots x 5

        Incline Merkins x 23

        Jump shots x 5

        Air Drama (squat and come up and extend calves): x 23

        MJ, His Airness, had the ability to leap high and jump over his opponents on the way to the basket.  He seemed to soar above the competition.

        Long jump from patio to wall and back) (modify as nec.)

        Mary

        LBC – x 23

        Reverse Crunch x 23

        Hold Plank – 30 seconds

        American hammer – 23 count

        Moseyed to the parking lot by the trashcans as there was time on the clock. Dora.

        Partnered up, and performed the following movements and ran to the end of the parking lot and back while in between rotations

        Mericans x 100

        Air squats x 100

        Dive Bombers x 100

        Finished off with a circle of Mericans. Each PAX performed 5 reps to exhaustion

        COT

        Jordan’s personal trainer, Tim Grover believed that a solid core is essential to helping an athlete run faster, jump higher and reach his full athletic potential. 

        MJ always wanted to get better and was never satisfied.  No matter how many accolades, mentions he received, recognition, etc.  He always wanted to go against the best players. He never played down to the level of his combination.  He faced many adversaries on the court that were physically stronger. But through it all, he achieved greatness because he knew he could do it.  He was very determined and set on his goals.

        We as PAX are called to play to the highest level on the court of life.  There are no shortcuts! The Lord instructs his children to do all they do as unto the Lord. That is giving every conceivable effort to finish what we started.

        End with scripture references. 

        1 Corinthians 10:31

        So whether you eat or drink or whatever you do, do it all for the Glory of God

        Colossians 3:17

        And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus

        Posted on

        Burpees under the Bridge

        QIC:  Oil Can

        Date: 05/28/2020

        PAX: Goose, Skitch, Candu, Hobo, Doodles, Rodeo, CoverUp, Back Pew

        AO: Hill City

        Conditions

        Weather turned out to be quite nice despite the forecast for heavy showers & possible thunderstorms hours earlier. Temperature was cool, not much of a breeze. Slight mist over the grass around Coolidge Park.

        COP

        15 SSHs, 10 Windmills, 10 Willie Mays Hays, 10 Forward Folds, 10 Little Baby Arm Circles (Forward & Reverse) – All IC

        The Thang

        Mosey to underneath the Market St Bridge
        10 Stations set up and PAX worked through each
        50x Plank Jacks
        50x Overhead Presses
        50x LBCs
        50x Side Squats (add a little skip in between each for some extra cardio)
        50x Flutter Kicks
        50x Lunges
        50x Crab Cakes
        50x Mountain Climbers
        25x 4-Count Wall Sit
        50x Hello Dollies

        After completing 5 exercises, complete a short mosey of ~20 yards each way. Start next exercise. As a car would pass by us, Q told PAX to stop the exercise they were doing & complete 10 burpees. This served as a distraction for PAX.

        Continue rotating through stations until Q called stop; Mosey back to parking lot. With one minute until time, PAX did 15 SSHs IC to finish off.

        COT

        Q spoke about the ‘curveball’ that had been thrown at us by the Coronavirus. Encouraged PAX to tackle each obstacle in their life head-on and appreciate the good things they have going for them. Often these curveballs can be a blessing in disguise, so take the opportunity to learn from them.

        Moleskin

        Credit to Hobo who woke up late but still turned up and worked his butt off for 2/3 of the beatdown.

        News

        With the Murph in the rearview mirror, there’s nothing new to report.

        Recent Backblasts

          Posted on

          Stop the Bop

          QIC: Lanyard

          Date: 05/27/2020

          PAX: Sidekick, Iron Butt, Jazzy Jag, Swingset, Home Alone, Oiler, Sparky, Evita, Dolly, Woodhuck

          AO: Ridgecut

          Conditions

          Upper 60s, no rain, perfect weather

          COP

          Mosey to the middle parking lot.

          SSH X20. Forward Fold X10. Merkins X15. LBCs X20. WMH X10. Lil Baby Arm Circles X12. Reverse X12. Overhead Press X12. Moroccan Night Club X12. Recover. Third Grade Excercise X10.

          Mosey back towards the soccer field.

          The Thang

          In high school we had this fundraiser with student council called Stop the Bop. Essentially, MMMBop by Hanson would be played in the hallways between classes until we hit the dollar-amount goal. For our version, the glorious song would played on repeat until the end of the workout. Sidekick immediately offered $$ for me to not play the song at all. I declined.

          Each exercised built off the other in multiples of 5. So, it was 5 burpees then take a lap around the islands in the parking lot. Then, 5 burpees, 10 Big Boy Situps, take a lap. And so on…

          The exercises….

          X5 Burpees X10 Big Boy Sit Ups X15 Lunges (Each leg equals .5) X20 Merkins X25 Pickle Pointers X30 SSH X35 LBCs X40 Squats X45 Shoulder Taps X50 Imperial Walkers

          COT

          Spoke about resting in the waiting. My wife and I have been a waiting adoptive family for a bout a year now. I continue to look forward to the day of when we are not waiting, but this takes away what God may be trying to teach me while I/we wait. I need to lean into the waiting, because I’m sure after two weeks with an infant, I will be wishing I had some more sleep.

          Shared Psalm 31:14-15

          But I trust in you, O Lord;
              I say, “You are my God.”
          15 y times are in your hand;
              rescue me from the hand of my enemies and from my persecutors

          Evita closed us out.

          Moleskin

          News

          Dolly VQ on Friday!

          Recent Backblasts

            Posted on

            Great Start to a Thursday @ the Battery

            QIC:  Coldplay

            Date: 5/28/2020

            PAX: Mayhem, Clothespin, Deep Dish, El Chapo, Snow Patrol, 9 Volt

            AO: The Battery

            Conditions

            Cool, 65 degrees. Chances of rain, but it never did. Perfect beatdown weather.

            COP

            • Mosey up the hill to the pool parking lot
            • 10 SSH
            • 20 Little Baby Arm Circles
            • 20 Little Baby Arm Circles (reverse)
            • 20 Seal Claps
            • 20 Moroccan Night clubs
            • 20 Chinooks
            • 25 SSH
            • 1 Burpee (that’s right… one… just out of spite)
            • 10 count forward fold, hand walk out to 10 count high plank stretch, 10 count cobra stretch, 10 count high plank stretch, then hand walk back to forward fold

            The Thang

            Once the Pax were warmed up, we started some Interval Training. 30 seconds of exercise with 10 count rest in-between:

            • SSH
            • Hold Al Gore
            • Merkins
            • LBC
            • Imperial Walkers
            • Air Squats
            • Dive Bombers
            • High Plank
            • High Knees
            • Lunges
            • Shoulder Touches
            • Side plank
            • Other side plank

            The Pax ran a lap around the park and back up the hill for a round of “Bring Sally up, bring Sally down” with High planks and Low planks.

            Then another round of Interval training. Again, with 30 seconds of exercise with 10 count rest in-between:

            • Mountain Climbers
            • Monkey Humpers
            • Merkins
            • Flutter Kicks
            • Plank Jacks
            • Backwards Lunge
            • Smurf Jack
            • High Plank
            • High Knees
            • American Hammer
            • Dying Cockroach
            • Side Plank
            • Other Side Plank

            With only 7 minutes left, The Pax complained we only performing 1 Burpee during warm-up. So we did Rocky Balboas to AC/DC’s “ThunderStruck” with a Burpee for every time they sing the “Thunder” (about 32 times).

            COT

            Spoke about the benefits of “modifying as necessary” and continuing to reach out to those PAX who have yet to return to F3 (but respecting everyone social distancing preferences).

            Moleskin

            Another cool breeze was felt at the pool parking lot. Possibly from the copious amounts of sweat and heavy breathing.

            News

            New AO launching in Ooltewah @ OHS. Details forthcoming.

            Recent Backblasts

              Posted on

              Names of Pain

              QIC:  Oil Can

              Date: 05/27/2020

              PAX: Moneyball, Blindside, Burrito, Skitch, Friar Tuck, Payload, Footloose, Sherlock, Chum, Rodeo, NordicTrack, FNG-Blue, Snow Cream, Recycle, Hambone, Band Camp, The Count (Respect x2), Mr. Met, Dundee

              AO: Lion’s Den

              Conditions

              Cool, mid 60s, beautiful sound of chirping birds nearby to bring in the day.

              COP

              The Chief Warmup!
              Plant left foot on the ground and keep right foot off the ground
              Raise right leg up to 90 degree angle, lower back down – rinse & repeat 7 times
              Bring right leg out front to 45 degree angle, back to start – rinse & repeat 7 times
              Bring right leg out to side at 45 degree angle, back to start – rinse & repeat 7 times
              Bring right leg back to 45 degree angle, back to start – rinse & repeat 7 times
              Switch legs & repeat

              The Thang

              Did a lap around the parking lot; in each corner, PAX did 25x Flutter Kicks, Incline Merkins, Monkey Humpers & Imperial Walkers OYO. Moseyed along length of the parking lot, did lunges across short ends.

              PAX then circled up for a bit of Name-O-Rama, but with a twist. Q presented an alphabet with exercises associated with each letter. One member of the PAX took charge as Q and called cadence for letters of their name. Sadly, PAX only got through a few names. FNG was the best as everyone enjoyed their burpees!

              ALL EXERCISES x20 COUNT IC UNLESS STATED

              APICKLE POINTERS – SCNWIDE MERKINS – SC
              BSSHs x30OPICKLE POUNDERS – SC
              CMERKINS – SCPSQUAT JUMPS – SC
              DARM CIRCLES x10 FWD/BACKQQ’S CHOICE
              ELBCs – SCRSSHs
              FBURPEESSLUNGES
              GOVERHEAD PRESSESTSEAL CLAPS x30
              HMONKEY HUMPERSUFLUTTER KICKS
              IFREDDIE MERCURIESVV-UPS
              JSQUATSWSQUATS x30
              KMOUNTAIN CLIMBERSXOVERHEAD PRESSES
              LSHOULDER TAPSYARM CIRCLES x10 FWD/BACK
              MMERKINS – SCZMONKEY HUMPERS

              COT

              Spoke about the Murph that Q and several members of our PAX completed on Monday. Q had gone into the event wondering how he would fare physically, worrying about the 100 burpees & 200 merkins. Instead, he came out of it grateful to be part of the F3 Chattanooga community. The camaraderie is something that often goes unspoken about, however to this Q it is the lifeblood of F3.

              It was wonderful to see so many men supporting one another, and many men going back for their fellow PAX during the Murph even having completed it themselves. Q encouraged the PAX of Lion’s Den to continue supporting one another through each workout and outside of the F3 setting as well.

              Moleskin

              When the Q arrived, all the lights around the parking lot were off. That made Q a little nervous with the main part of the workout relying upon information on a sheet of paper that PAX needed to read. Thankfully the lights automatically turned on just a few minutes before the start of the workout.

              News

              Support other AOs – three great options on Thursday with Hill City (where Oil Can will once again be on Q), Smackdown, the Battery & the Huey.

              Recent Backblasts

                Posted on

                Big Blimpin’

                QIC:  Escobar

                Date: 05/26/2020

                PAX: El Chapo, Clothespin, Deep Dish, 9Volt, WuzntMe, John Doe, WreckedEm

                AO: The Battery

                Conditions

                Around 70 degrees and humid, but felt good.

                COP

                Took a mosey and stopped at 0.65 miles to do some stretching before finishing up the mosey at the bottom of the hill. Total mosey was 0.75 miles.

                Stretches included, Forward Fold, WMH, LBAC, and Seal Claps. We did not perform any SSH, so maybe this whole workout was pointless and didn’t count (so why am I even doing the backblast?)

                The Thang

                Performed Walking Lunges up hill (when you reached the top, return to wherever the 6 was and go up again.

                Performed Bear Crawls in the same fashion as Walking Lunges.

                In the parking lot at top of the hill, we did a B.L.I.M.P. (intentionally left off the S; singular, not plural)

                Start at one end of parking lot, performed first exercise, ran across the lot, built up to the next letter, ran back across the lot, and so on.

                • Burpees x 5
                • Lunges x 10 each leg
                • Imperial Walkers x 15 each leg
                • Merkins x 20
                • Plank Jacks x 25

                Completed the exercises OYO then ran across the parking lot. Held Plank while waiting on the 6. So total was 25 burpees, 40 lunges each leg, 45 Imperial walkers each leg, 40 merkins, 50 plank jacks.

                Core Power: Held plank of choice (low plank for me) for 1 minute, then rest for 1 minute. Completed 3 rounds then moseyed down to the flags.

                Finished with 3 rounds of 10 burpees separated by a 1 minute rest.

                COT

                Two Thoughts:

                1. Reach out to the men that may have decided to come back to F3 after not being very present (before all this crap started) and encourage them to keep pushing. The beginning of trying to get back in shape is the hardest.
                2. What are your goals? Do you have goals? (you should) Write them down and place in an area of your home/work where it will stare you down. Tell all your friends. Have them hold you accountable.

                Moleskin

                The warm-up mosey was a little longer than I had planned, but I think the long jog is a great way to complete a warm-up. Not much else was very memorable.

                News

                Looking in to launching another AO at Ooltewah High School. Obviously the name would be Hooterville.

                Recent Backblasts