Backblasts – Page 82 – F3 Chattanooga

January 8, 2020

Threeskin should have been a block mason.

QIC: Clothespin

Date: 01/08/2020

PAX: Bernie, WuzntME, Mayhem, Fastlane, Threeskin, Snow Patrol, Swiperight, Vaccine, Coldplay, Toetag, FNG-SpeedTrap

AO: Hacksaw

Conditions

It would have been a nice day to Fartsack but…… I was on Q! It was cold until some dumb fartface decided to make us workout with blocks… I really wonder about the sanity of the guy on Q this morning.

COP

Mosey to big American Flag get two block along the way
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

Round 1:
• Curls-20 on your own with a block (felt great after yesterday’s workout…)
• 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
• Lap carrying block walking

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
• Lap carrying block walking

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
• 5 Burpees
• Lap carrying block walking

Round 4:
• Incline Merkins 20 on your own using two blocks as platform
• Military press 20 on your own with a block
• 100’s 20 4 count on your own
• SSH 25 4 count on your own
• 5 burpees

Round 5:
• Line up and pass blocks. We stacked our blocks at one end of the line and passed all of them to the other. Threeskin stacked them very neatly at the other end. (I have an idea to make this go better next time!)

Mary (if time left):
• 1 minute plank
• 20 little baby crunches
• 10 Imperial Walkers in cadence
• 20 flutter Kicks
• 10 Hello Dollies

COT

Keep pushing yourself make time to workout outside of F3. You will get better and you will notice a difference!!
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

John Doe came up in conversation this morning. Something about Hello Dollies being renamed when he fails to wear shorts over his tights…..

News

Gloomies 1-13, OTB North GA Saturday

Recent Backblasts

January 8, 2020

Skitch Was Safe at Home Plate

QIC: Red Tees

Date: 01/07/2020

PAX: Skitch, Sunshine, Hobo, Ramos, Care Bear, The Count, Blindside, Moneyball, Clampett, Goose, Cowbell, Dog House, Pink Panther, Uncle Fester, Lanyard, Swingset, Sherlock, Countdown, Back Pew,

AO: Hill City

Conditions

We must be living right because it quit raining right before we got rolling and was warmer than I expected. It was still very wet and slick in some spots as Skitch can attest to. Someone did say that our rocks smelled like fish…could have been worse.

COP

We moseyed across the field and under the bridge, circled up and began the workout with something new…side straddle hops x10. That was followed by a Mayhem Merry-Go-Round (side straddle hops in a rotating circle) which is the most fun exercise ever. We stretched our back and legs, arms and did calf raises along with calf stretches.

The Thang

We then went to the walking track and did a 20 man Indian run with burpees x2 (I should have broken that up into two, 10 man Indian runs, but it worked.

We then partnered up for a Dora with coupons chosen from the river banks (that’s why they smelled like fish I guess).

100 Curls, 200 Overhead presses, 300 squats while alternating with a partner who was either doing lunges, monkey humpers (x50) or Bernie Sanders for 30 yards (3 light poles)

We finished up by jogging to the blue rhino for some Mary which included pickle pointers, burpees (x5), push ups, monkey humpers and flutter kicks.

COT

I read 2nd Corinthians 9:6-8 to the group which is about giving with generous and happy heart in everything we do. Whether it is tithing to our church, giving our time to preparing to be Q, participating in a workout, or how we spend our time and resources with our family, friends, work, whatever, if we do it with all our hearts, minds and spirit God will bless it according to His plans.

BALL OF MAN: We want to remember our military and our country in our prayers as well as those who are struggling with depression and loneliness this time of year. Skitch encouraged us to reach out to those who are not attending regularly and work to bring them back to the group and support one another. The Count asked for prayers to bless the work he and I are doing and to also to please donate blood if you are eligible, the need is great across the country.

Moleskin

The number of guys who came out was really an awesome thing. Skitch made sure to keep the Indian Run exciting (best Pete Rose slide I have seen in a long time) and my man Back Pew was right on Back Pew time 🙂 The Count’s GI issues stayed in check and I appreciate Pink Panther partnering up with me.

News

Gloomies on the 13th, if you need some help with paying for the meal reach out and if you don’t have a date, please still come. If you have a chance sign up to help hand out warm clothes to the homeless on Tuesday evenings (check the 3rd F on slack) and please bring any close or other goods you have to any AO and we will get them to the right place.

Recent Backblasts

January 8, 2020

WE DON’T TAKE RESOLUTIONS

QIC: Peanuts

Date: 01/06/2020

PAX: John Doe; MaYhem; Best In Show; The Count; Red Tees; Fastlane; Moondance; Toe Tag; Swingset; Chavez

AO: Beast Ridge – aka the real Ridge.

Conditions

Dusty and Dry

COP

SSH x15 IC
Quad Stretch x10 IC (per leg)
WMH x10 IC
3rd grade exercise x10 IC
Fwd Fold x10 IC
Upper Back Stretch x10 IC
LBAC x15 IC
RLBAC x15 IC
Groin Stretch x10 IC

The Thang

Pax reluctantly counted off in groups of 3, grabbed our weights and moseyed to the dry and dusty soccer field. Once at soccer field they were rewarded with paperwork for their respective stations – i.e. 4 corners. Explained between corners each group would jailbreak best they could in the sandy conditions. Each exercise is done collectively by the group to reach the total reps listed. Complete one round at each station before moving on to the second exercise and so forth.

Station #1

Box Jumps x100
Dips x100
Inc Mercans x200
Step Ups x200

Station #2

Bernie up the hill x20
St. B Squats x100
Monkey Humpers x200
Squats x300

Station #3

LBC x300
Flutter Kick x400
Pickle Pointer (w/ optional hamstring cramps) x400
Hello Dolly x300

Station #4

Curls x400
Overhead Press x400
Bent Over Rows x400
Overhead Tricep Extension x400

COT

What is the point of taking commitments and not resolutions? What are commitments? We commit (i.e. conceive and believe) to doing something to reach a desired end state (i.e. achieve). What the mind can conceive and believe it can achieve. Commitment breeds instinct. When we commit to doing something over and over again it becomes instinctual. Hesitation ceases and instinct prevails. Fartsacking is no longer a possibility. Mel Robbins describes the 5-Second Rule which naturally has 5 elements: The moment you have an instinct – to act on a goal – you must push yourself – to move within 5 seconds – or your brain will kill it. In my mind this is how instinct is truly developed. More to follow….
Finished up with the Counterama, Namerama, Announcearama and the Ball Of Man.

Moleskin

Trying to challenge myself this year to grow. Coming to F3 has become instinctual. Now it is time to take that instinct to the next level. I dare you to join me.

News

Gloomies are January 13th at 1830. Remember the 3rd F.

Recent Backblasts

January 7, 2020

Four Corners with Field Goals

QIC: Laces Out

Date: 01/07/2019

PAX: Bumblebee, Burrito, Coypu, Ducktales, FNG-Sally, Friar Tuck, Gecko, Gusher, Holy Kiss, Pediasure, Pomade, Prosciutto

AO: Smackdown

Conditions

48 degrees and wet but not raining

COP

Mosey around track behind goal posts

15 SSH IC, 15 Finkle Swings each leg with partner, 15 SSH IC, 15 Carolina Dry Docks IC, 15 Imperial Walkers IC, 15 SSH IC

Doing a CFP workout in light of the end of College Football Playoff and to give the PAX an experience of kicking Field Goals under pressure in the gloom: Not as easy as it looks, says Laces Out!

The Thang

C-“Catch Me If You Can”
Partner up with who you did Finkle Swings with. Pax 1 does 10 merkins while Pax 2 does Bernie Sanders on the track. When Pax 1 completes merkins, he jail breaks to catch Pax 2. Switch places and rinse/repeat around track for one lap!

F-“Four Corners”
Start in corner of one endzone on football field with 10 merkins OYO. Mosey 100 yeards to other endzone corner. Hold plank until six arrives. 10 LBC’s OYO and jail break to other corner of that endzone. Hold Al Gore. 10 Imperial Walkers IC. Mosey 100 yards to opposite endzone. Hold Al Gore. 10 Squats OYO.

Rinse and Repeat adding 10 reps each circuit (i.e. 20 each exercise, then 30 each exercise) as run to Four Corners between exercises.

P-“Place-kicking”
After each circuit of Four Corners, Pax took turns kicking field goals in the dark under pressure of Burpee penalty for missed kick while others watched! YHC experienced this pressure at the college level and thought it would make for fun morning! Each kick was from Extra Point distance (20 yards). We went 5 of 13 with lots of Burpee penalties…5 burpees for close miss and 10 for bad miss.

At end of workout, YHC attempted 40 yard FG and naturally was “wide right.” One of my nicknames as a kicker!

3 Minutes of Mary 12 Flutterkicks IC, 12 Hello Dolly IC, 15 Plank IC, 12 LBCs IC

COT

Psalm 91:1 says “He who dwells in the shelter of the Most High will abide in the shadow of the Almighty. I will say to the Lord, ‘My refuge and my fortress, my God, in whom I trust.'”

Challenged the Pax to trust in God, our rock and fortress…our rescuer and redeemer. We go through tough times in our life and we need His shelter and refuge. Shared my testimony of coming to faith in Christ in the corner of an endzone in high school and how my life was transformed forever! Let’s live for Him today and trust in His goodness.

News

Burrito on Q Thursday

Recent Backblasts

January 6, 2020

20/20 Vision with some Bells – (Landfill 1/4/20)

QIC: John Doe

Date: 01/04/2020

PAX: Lutefisk, Back Pew, Candu, Iron Butt (Respect x2), Fly-by (Respect), Ringwald, Moneyball, Roomba, Chief, Mr. Clean (Kotters), Uncle Fester, Skitch, Prosciutto, Fissure, FNG-Nemo, Loan Shark, Sunburn (Respect), Goose, Toe Tag, Friar Tuck

AO: Landfill

Conditions

Pretty wet and damp morning with a “coolness” in the air, but that could’ve been the PAX itself

COP

SSH – 20 (IC); Forward Fold – 10 (IC); Third Grade Exercises – 10 (IC); Willie Mays Hays – 10 (IC)

Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

The Thang

Short Mosey from the upper pavilion down to the lower pavilion, once at lower pavilion had everyone partner up

20/20 For 2020
Partner One – AmRep of Aquaman at lower Pavilion

Partner Two – Ran up the hill to the upper Pavilion and the sweet sound of 80’s pop; 10 Dive Bombers at the Top; Ran Back down the hill to tag partner One

Partner Two – AmRep of Aquaman at Lower Pavilion

Partner One – Ran up the hill to the upper Pavilion and the sweet sound of 80’s pop; 10 Dive Bombers at the Top; Ran Back down the hill to tag partner Two

Each Team Member did 10 rounds or sets for a total of 20 rounds/sets per team

Pyramid of Legs

Pax did a Pyramid of leg exercises:

1 – Air Squat, 2 – Lunges (1 each leg), 3 – Toe Mericans

2- Air Squats, 4 – Lunges (2 each leg), 6 – Toe Mericans

3 – Air Squats, 6 Lunges (3 each leg), 9 – Toe Mericans

…..all the way up the pyramind with the last set being:

10 – Air Squats, 20 Lunges (10 each leg), 30 – Toe Mericans

Hells Bells

Pax held plank during the song “Hells Bells” by ACDC, doing a Merican every time the song sang the lyrics “Hells Bells”

COT

COT was fairly short, but hopefully somewhat impactful. Read the affirmation and Bible verse below. Challenged the PAX to give something up to serve someone else, whether at home, at work or in the community.

What activity do I need to give up, so I am available to serve someone else?

[Boyd Bailey]

Be devoted to one another in love. Honor one another above yourselves.

Romans 12:10

BALL OF MAN: Skitch lead us home in prayer

Moleskin

Not listed in the Pax are Fetch and the two other dogs that par-took in the hour long workout. Thought about naming the BB “Do you like Daags” @Toe Tag threaten to form tackle the Q mid-workout; A lot of sweat, a lot of grunts, and 4 minutes of plank is WAY to LOOONG. There was a group of two Clemson fans that finished the group workout first….possibly some foreshadowing???

News

Gloomies on 1/13/20 payment deadline is 1/6/20

Chubby’s on Rossville Blvd starting at 5-5:30pm EVERY Tuesday to help serve the homeless – opportunity to sign up on Slack – M’s and 2.0’s encouraged to join

Recent Backblasts

January 6, 2020

BlockJack

QIC: WuzntMe

Date: 1/7/2020

PAX: ElChapo, Toetag, Escobar, Clothespin, 9Volt, Mrs Baker, John Doe, Deep Dish

AO: Battery

Conditions

Pleasant enough.

COP

Mosey to the pool parking lot. Circle up.

SSH
World’s Greatest Stretch
Lewinskys
Plank Jacks
Mtn Climbers
Forward Fold
SSH
Merkin

The Thang

Grab a CMU from the previously hidden stack.

Blackjack – 1 curl, 20 shoulder presses. Five LBCs between curl and press, five flutters between press and curl. Change increments until 20 curls and 1 shoulder press.

Replace block.

Lunge across parking lot. and back.
20 toe merkins
Plank for one minute
Hundreds

Mosey back to the flags- Freddie Mercury until time.

COT

Thanked the PAX for accountability and camaraderie.

Moleskin

John Doe enjoys a nice Truly every once in a while…

Deep Dish is not impressed with our Illinois AOs…

5k5a is spreading.

News

Gloomies.

Recent Backblasts

January 6, 2020

Can’t Spell Hugely Without Huey

QIC: Co-Q (Whittler and Fissure)

Date: 01/06/2020

PAX: Burrito, Ducktales, Hasbro, U-turn, Geek Squad, Band Camp, Milkman, Radiohead, Whittler, Fissure

AO: Huey

Conditions

High 30s. Crisp. Stars out.

COP

Whittler on Q
Mosey around track ~ halfway break off over the bridge to the back parking lot between the islands, circle up
SSH x 20 IC
Windmills x 10 IC
3rd Grade Exercises x 10 IC
WMH x 20 IC
Alternating Shoulder Taps x 10 IC
Plank Jacks x 10 IC
Little Baby Arm Circles x 10 IC, Reverse x 10 IC
Overhead press x 10 IC
SSH x 20 IC

The Thang

Fissure on Q (workout comes via Threeskin q at RidgeCut with minor modifications, thanks Threeskin)

Start at one island

2 Burpee – Run across to other island
2 Merkins – Flutterkick for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Flutterkick for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Run across
8 Merkins – Run across
8 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Run across
8 Merkins – Run across
8 Merkins – Run across
10 Plank Jacks – Run across
10 Merkins – Flutterkick x 30 then Squat x 30 for 6, Walk back together

At this point we’ve spelled BLIMP and the pax were given a choice between that last round to make BLIMPS or a wildcard. Wildcard won, so:

10 burpees, 10 squats IC
9 burpees, 9 squats IC
8 burpees, 8 squats IC
7 burpees, 7 squats IC

LOL jk we’re still doing that last round, so:

2 Burpee – Run across
2 Merkins – Run across
4 Lunges IC – Run across
4 Merkins – Run across
6 Imperial Walkers IC – Run across
6 Merkins – Run across
8 Merkins – Run across
8 Merkins – Run across
And that’s all the time we had

COT

Our man Whittler begins a new gig at Erlanger in the trauma/ER department today. It’s a big change for him and his family, so we took the opportunity to lay hands on him and pray for what’s ahead.

Moleskin

Never a dull moment with Burrito is around to contribute to the mumble chatter. He took a tumble early on but didn’t let it slow him down. Something must’ve jumped up and bit him.

The wildcard vote came down to Radiohead. He isn’t scared of anything and definitely not scared of getting better! I’d like to think we got Hugely better today.

News

Last chance to HC for The Gloomies! Check #announcements channel for details

Recent Backblasts

January 4, 2020

Commitments > Resolutions

QIC: WuzntMe, MoneyBall

Date: 01/01/2020

PAX: Skitch, Mrs. Baker, 9 Volt, Hasbro, U-turn, Sunburn, Toe Tag, Threeskin, El Chapo, Doodles, Vsquared, Bernie, Otis, Hector, Milkman, Proscuitto, Blindside, Peanuts, Best in Show, Ironbutt, Uncle Fester, Backpew, FNG – Roomba, Icy Hot, Pomade, Peebles, Clothespin, Escobar, Fissure, Radiohead, Jabooti, Friar Tuck, Rollback

AO: Lions Den

Conditions

Cold and clear

COP

MoneyBall led us on a tour of the Den, complete with burpees at each station

The Thang

7s on the Bleachers:
Dips at the bottom, Dive bombers on the top. Hold plank once flipped.

Battle of the Five Points
Count off by five
Five stations in the middle of the field – four cones, and one at the bench.
Group five runs a lap around the track, while the other groups perform the exercises written at the cones. Exercises were written in different numbers, and split between IC and OYO.

Group 1:
Squats
Carolina Dry Docks
Diamond Merkins
Hundreds
Mtn Climbers

Group 2:
Lunges
LBAC
Merkins
American Hammers
Plank leg lifts

Group 3
Bonnie Blairs
Chinooks
Wide Merkins
Hello Dollys
Plank Jacks

Group 4
High Knees
Military Presses
Diamond Merkins
Freddie Mercurys
Shoulder Taps

Once group 5 returns, everyone circles and does 5 burpees, then rotates to the next station. Repeat until all five revolutions have been made

Bear Crawl Boilermaker
line up in groups in single file line at the goal line. Last man bear crawls to the front. Repeat relay until time.

COT

Resolutions are weak. Commitments mean something, and can be measured, and have accountability. YHC proclaimed his commitment, and asked for accountability. Others shared theirs.

Blindside led us out.

Moleskin

WDEF was there to film…

News

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

Recent Backblasts

January 2, 2020

A Block Party at the Police Station…or Jail House Block

QIC: Red Tees

Date: 01/03/2020

PAX: The Count, Fastlane, Peanuts, John Doe, Vaccine, Escobar, Moneyball

AO: Hacksaw

Conditions

The rain had just stopped and it was in the 50’s. MUCH nicer than we had anticipated. We had to move across the street to the police department’s parking lot due to flooding over at the usual spot (The Count scouted that out during his scuba-ruck.

COP

We warmed up with SSH x 20, the most fun warm up ever, the side straddle hop merry-go-round, and some stretching to include little baby arm circles forwards and reverse, Morracan Night Clubs, and then a mosey across the police station parking lot to the farmers market and back.

The Thang

The group partnered up and together we used coupons to complete a Dora

100 Curls, 200 Overhead presses, 300 Squats and 400 single count flutter kicks. While one partner Bernied 100 yards and ran back the other partner cranked out the reps.

Once that was finished we gathered at the pavilion and while one partner did 30 SSH the other did a little wall sit boxing. We did 3 rounds, switching each time the partner reached 30 SSH.

We finished with Mary which was a Pax choice and ended with either 1 minute and 30 or 1 minute and 35 seconds of plank (John Doe and Escobar are still sorting out the official times.

COT

My verse for the morning was Hebrews 10:24-25. “and let us consider one another to provoke unto love and good works, not forsaking our own assembling together, as the custom of some is, but exhorting one another; and so much the more, as ye see the day drawing nigh. As I read that the evening before, I reflected on what we have in this group in terms of shared accountability and fellowship. Coming together each week is not always easy due to other commitments, fatigue, weather, etc., but you guys keep coming back and it motivates me to do the same and gets easier every day.

Moleskin

The only modification I made to my original plan for the workout was I called an audible on doing the monkey humpers after I realized we were in the police parking lot and there were 4-5 police officers watching us. I just didn’t have the guts to go there and deal with the questions of us all being taken in for lewd conduct at the Collegedale police department.

News

The Gloomies are coming. Pay Fissure by the 6th and please sign up to assist with handing out clothing and supplies to the homeless on each Tuesday. Check out the 3rd-F on slack.

Recent Backblasts

January 2, 2020

Who’s the HC For?

QIC: Skitch

Date: 1/2/2020

PAX: CareBear, Goose, Hobo, Red Tees, Sunshine, Uncle Fester

AO: Hill City

Conditions

Before the rain came.

COP

SSH x 40 IC, Forward Fold x 10 IC. Mosey to Bridge Rocks. Hold plank until 6. SSH x 30 IC. Imperial Walkers x 20 IC. Mosey to Dip Circle (Circle C). Hold low dip until 6. Dips x 30 OYO. Mosey to Bunker (Bunker H). Hold low plank until 6. 5 Burpees OYO. Mosey to Bridge Rocks. Big Boy Situps x 10 OYO.

The Thang

Who’s the HC For?
Two teams. Team 1’s base is Circle C. Team 2’s base is Bunker H. Select 1 or 2 rocks and go to your base. Deposit rock(s) in your base. To exit your base, you must do 5 burpees or 10 Big Boy Situps per rock you deposited.

Repeat until team has 25 rocks in their base. Return to Bridge Rocks and do Big Boy Situps until all return. Now teams swap bases and return all rocks to Bridge Rocks taking as many rocks per trip as they like and no “payment” to exit their new base. Then help the other team finish taking their rocks back. Time and over time.

COT

Who’s the HC For?
Yesterday WuzntMe talked about the difference between resolutions and commitments. What are your commitments (HCs) for the year? For today?

Who’s the HC for? You? Others? Both. That’s the multiplying magic of the HC. If you give your HC, you give courage and hope to others. They trust you and come out. You have given away your HC, but you benefit because you come out. What is the HC? Your word. A call to action. A challenge. An encouragement. A habit. A way of life.

To whom have you given your HC? Your wife? Kids? Boss? Clients? God? Yourself?

Proverbs 20:6-7 “Many a man proclaims his own steadfast love, but a faithful man who can find? The righteous who walks in his integrity — blessed are his children after him!”

I believe and rest in someone who gave His HC and kept it. Because He did, I can give my HC without fear and if I fail to deliver on my HC, I have grace.

Counterama and Namarama.

BALL OF MAN: Walking back to start together while communicating the Word since we were over time.

Moleskin

There may have been some rock thievery during the Thang. Team 1’s rock supply kept “losing rocks” and Team 2 magically “won”. Then Team 1 easily “won” on the return trip once bases were swapped…hmm. Carrying rocks takes time and is so fun that you lose track of time. This would have been less fun if it had rained, but the rain held off.

News

It’s a new year.