Backblasts – Page 85 – F3 Chattanooga

December 19, 2019

Eight Crazy Nights

QIC: Sunshine

Date: 12/19/2019

PAX: Skitch, Back Pew, Backfire, Sherlock, Goose, Ringwald

AO: Hill City

Conditions

Chilly, but dry at 28 degrees

COP

Warmup

Side straddle hop x20

Willy Mays Hayes x10

3rd grade exercise x10

Windmills x10

Imperial Walkers x10

Arm circles forward x10

Arm circles backward x10

Moroccan night club x10

8-count Bodybuilder x1

The Thang

Eight Crazy 8-count bodybuilder variations

1. Eight count body builder x8 (plank jack) – Sprint up the hill

2. Eight count body builder x8 (shoulder taps) – Sprint up the hill

3. Eight count body builder x8 (power plank) – Sprint up the hill

4. Eight count body builder x8 (arm lift) – Sprint up the hill

5. Eight count body builder x8 (window washer) – Sprint up the hill

6. Eight count body builder x8 (hand release merkin) – Sprint up the hill

7. Eight count body builder x8 (peter parkers) – Sprint up the hill

8. Eight count body builder x8 (hand-clap merkin) – Sprint up the hill

Mosey to base of the large steps:

8 box jumps, followed by 8 dips, followed by 8 more box jumps to the top and 8 more dips.

COT

We have been having some great theme days at Hill City for the holidays, so I wanted to add one on for Hanukkah. While not incredibly important religiously, it is a story where lessons can be drawn. Principally, perseverance in the face of adversity. It may not be the ancient Syrian army you are dealing with, but we all face our challenges. Perseverance brings its rewards.

Moleskin

Back Pew was on time, and his wife made cookies!

News

New Year’s Day convergence coming up .

Recent Backblasts

December 19, 2019

Rise of Skywalker – GeekSquad Edition

QIC: GeekSquad

Date: 12/19/2019
PAX: Couch Potato, Ducktales, Hasbro & U-Turn
AO: The “planet” Huey

Conditions

Cold and clear.

COP

Da Warm up (in the parking lot

Finn’s Imperial Walkers x 15

Chewbacca Arm Stretches x 15 each Arm

Princess Leahs butterflies- x 15

C3P0 Finkle Swings – x 15 each leg

R2D2 – SSH x 25

Skywalker’s 3rd Grade Exercises x 15

Rey’s Willie Mays Hayes x 15

Yoda’s Slow Abe begodas x 15

R2D2- SSH x 25

Kylo REN – Butt kickers – x 15

OBI Wan – Wide High knees x 15

Finn’s Imperial Walkers x 15

The Thang

Mosey to Back parking lot for DORA

Lando Lunges. 100
BB-8 Burpees. 80
Sith Squats. 100
Poe’s Plank jacks. 100
Jedi Frog jumps 7 out Bear Crawl back 3 sets (start and finish together)
Storm Trooper- Alternating Shoulder Taps 100

COT

Encourage your brothers, make the most of time with family & May the Force be with you!

News

No workout on Christmas Day. Convergence on 1/1 at Lion’s Den.
Gloomies upcoming during the LSU/Ohio State game.

Recent Backblasts

December 19, 2019

5 x 400 x 5

QIC: WuzntMe

Date: 12/19/2019

PAX: Prosciutto, Holy Kiss, Gecko, Burrito, Blindside, Kickback, Friar Tuck, Coypu

AO: SmackSaw?

Conditions

Cold and clear.

COP

Two laps around the track
SSH x20
WMH x 10
SSHx15
Forward Fold x10
SSH x10
LBAC x10
Seal Claps x10
SSH x 10
Don Quixote x10
Lewinsky x10

The Thang

Pick up your coupon and follow me…
Set up shop by the bleachers.
10 manmakers
20 merkins
30 Dips
40 reverse crunches
50 LBCs
then run a lap. Repeat x6.

After round one, to accommodate for time, we cut all totals in half. Made it through five total rounds before time.

COT

I’ve done a similar workout to this before, and I shared my sentiments as well. This is a you-v-you workout. And if you were focused only on yourself, you wouldn’t have noticed the man next to you that was going through the same strife, struggle, and difficulty that either you were, or were set to, go through. It’s easy as men to become isolated. But I challenge you to take a look around and see who is traveling the same road you are, and how you can encourage them. How is someone else encouraging you? The enemy wants you isolated and alone so he can have your wife, and take your kids. Don’t buy the lie that you must stay alone.

Moleskin

Burrito has ruined lasagna for everyone – even though Mama Pro said never to eat lasagna after 6. Requests to see the Heisman have been largely denied.

The men of SmackDown donated a trunkload full of clothing. Mad respect.
Prayers for families dealing with illness.

News

No workout on Christmas Day. Convergence on 1/1 at Lion’s Den.
Gloomies upcoming during the LSU/Ohio State game.

Recent Backblasts

December 18, 2019

It could have been a NASCAR Race!

QIC: Clothespin

Date: 12/18/2019

PAX: Mayhem, Swiperight, Vaccine, Escobar, ToeTag, Coldplay, WuzntME, FNG-Smud

AO: Hacksaw

Conditions

Cold snotty weather!! The steam factor was real once the workout started!

COP

Frogger across the street to library parking lot.
SSH-10
Third Grade Exercise- 15
SSH-15
Willy Mayse Hayse- 12
SSH-15
Calf Stretch- 10 each side
Seal Claps-10
Cherry Pickers-12
Morocan Night Clubs-12
Baby Arm Circles (Forward)- 10
Baby Arm Circles (Reverse)- 10
Military Press- 10
Frogger back across street to Dominoes parking lot.

The Thang

Short Tracking around the Plaza
Set up stations at each corner of the Dominoes Plaza. Do an exercise at each station then rotate to the next station. Jail break on the long sides of the plaza and Karaoke on the east side of the building and bearcrawl on the West side of the building. (Bearcrawls modified to Long jumps or Bunny Hops after second round.)
Station 1:
Merkins- 20 In cadence
Dive Bombers- 10
Wide Merkins- 20
Diamond Merkins- 15

Station 2:
LBC- 20
Big Boy Sit-ups- 20
Crunchy Frogs- 20
100’s- 15

Station 3:
Slow Squats- 20 in cadence
Lunges- 10 each leg
Calf Raises- 30
Imperial Walkers- 20

Station 4:
SSH- 20 in cadence
High Knees- 10 each leg
Burpees- 10
Bonnie Blairs- 10 each leg

We completed all the rounds one time and went through rounds 1,2 and 4 the second time through and cut counts in half. We circled back up in the parking lot and did a 1 minute plank and 20 dying cock roaches.

COT

Remember the reason for the season Jesus came and gave his life for us. Give something to someone. Some people may just want interaction i.e. a hug or just someone to talk to. God gave us his son to die the least we can do is give to someone else.
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

Mayhem had lots of untied shoes. I think it was a stalling technique. (Being “OG” and all…..) There were grown men skipping together it was… We made so many left turns it could have been a NASCAR Race!

News

ElChapo VQ Saturday, 3rd f clothes drive, off the books new AO tryout in N. Georgia, Gloomies 1-13-2019

Recent Backblasts

December 17, 2019

Well, HELLo there HILL

QIC: Fissure

Date: 12/17/2019

PAX: Topless, El Chapo, Mrs Baker, Deep Dish, ThreeSkin, Clothespin, 9Volt, Mayhem

AO: The Battery

Conditions

Low 60s and drizzling

COP

Circled up around the flag on the soggy grass
SSH x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC
Fwd fold x 10 IC
SSH x 10 IC
WMH x 10 IC
SSH x 13 IC
move to dry ground
SSH x 12 IC
5 burpees
SSH x 20 IC
5 burpees
Little baby arm circles x 10 IC
Reverse x 10 IC
Overhead press x 10 IC
Cherry pickers x 10 IC
Moroccan night clubs x 10 IC
SSH x 15 IC
5 burpees
Mosey to Hell Hill

The Thang

7’s
Started with burpees x 6 at the bottom of Hell Hill and Bobby Hurley’s (squat jump shots) x 1 at the top
Pax finishing first were instructed to do their own thing while waiting for the six so Threeskin led us with lunge walks up Hell Hill.
When all pax were finished we did 5 jailbreaks up Hell Hill with slow mosey down in between
Mosey to pavillion
5 decline merkins, 10 incline merkins
6 decline merkins, 15 incline merkins
7 decline merkins, 20 incline merkins
8 decline merkins, 25 incline merkins
9 decline merkins, 30 incline merkins

done

COT

Another simple message of gratitude for the pax. Without each of you showing up there would be no F3!

Moleskin

Why does it always rain at the battery?

News

No Christmas workout

New Years Day @ Lions Den

Gloomies 1/13/20 check slack announcements

Recent Backblasts

December 17, 2019

Dad Bod Medium Intensity Fun

QIC: Fissure

Date: 12/16/2019

PAX: Burrito, Geek Squad, U-Turn, Radiohead, Spackler, Band Camp, Hasbro, Milkman, Ducktales, Couch Potato

AO: The Huey

Conditions

Mid 50’s and clear

COP

SSH x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC
Iraqi tea time x 10 IC
SSH x 10 ic
Fwd fold x 10 IC
SSH x 10 IC
Merkins x 10 IC
SSH x 10 IC
Monkey Humpers x 10 IC
SSH x 10 IC

The Thang

40 merkins, 40 squats, 20 big boi situps
Lap, sprint straightaways and mosey corners
30 merkins, 30 squats, 15 big boi situps
Lap, “
20 merkins, 20 squats, 10 big boi situps
Lap, “
10 merkins, 10 squats, 5 big boi situps
Lap, “
Mosey to pavillion
Partner up
Rd 1: Partner A wall sits while Partner B performs 40 dips then 20 decline merkins
swap
Rd 2: Partner A wall sits while partner B performs 30 dips and 15 decline merkins
swap
Rd 3: Partner A wall sits while partner B performs 20 dips and 10 decline merkins
swap
Rd 4: Partner A wall sits while partner B performs 10 dips and 5 decline merkins
swap
Each pax found a bench of their own for 5 rounds of 1 minute box jumps with 30 seconds of rest in between
done

COT

Simple message of gratitude today. YHC is very thankful for the guys who show up for their brothers. Without each other there is no F3!

Today was more HIIT than dad bod medium intensity fun ; )

Moleskin

Burrito is a “midwife noise” expert. May need to rename them Burrito noises if this keeps up. Midwife noises doesn’t exactly make sense anyway.

News

Gloomies 1/13/20 check slack announcements!

No Christmas workout

New Years Day @ Lions Den

Recent Backblasts

December 17, 2019

Kickback VQ Cakewalk

QIC: Kickback

Date: 12/17/2019

PAX: Pediasure, Gusher, (The one and only) Burrito, Bumblebee, Holy Kiss, Laces Out, Prosciutto, Curd, Gecko, Sidekick

AO: Smackdown

Conditions

Light rain, around 40 degrees, slightly breezy

COP

15 side straddle hops
10 forward folds
3 multi directional lunges

One minute plank
10 walkout push-ups
10 little baby arm circles forward
10 little baby arm circles reversell
10 Maroc in night clubs
OK that’s warm up let’s short mosey

The Thang

Sprint half lap to bleachers
30 dips
Box jumps to top of bleachers
15 decline Merkins
Indian run one lap
Repeat bleacher routines
Pull-up bars
Wide grip, not so wide grip, chin up, five each
Your partner does block press
Ab circle if needed to finish out time

COT

The best leaders are good followers.

Recent Backblasts

December 17, 2019

22 by 2s, One inch at at time

QIC: Sidekick

Date: 12/14/2019

PAX: El Chapo, Clothespin

AO: The Battery

Conditions

50 and drizzly. Battery Weather

COP

STRETCHHHHH, 3rd grade exercises ICX12, Forward Fold ICX12; SSH ICX20; Slow Squats ICX15, Slow Mercans ICX10

Mosey to Tennis courts – Side Shuffle to corner 5 mercans, Bear Crawl to corner – 5 Mercans, Side shuffle to corner – 5 mercans, Bernie to corner – 5 Mercans; Rinse and Repeat with karaoke instead of side shuffle

Mosey to Hell hill – Inchworms to the top – Exercise

Mosey to the pavilion for the thang

The Thang

22s by 2

Start at the Pavilion with 20 Dercans; mosey to the end of the skate park and back; 2 Squats; Mosey to the end of the skate park and back; 18 Dercans – Mosey – 4 squats. Continue on this pattern until you reach 2 Dercans and 20 squats.

Mosey to flag.

Time

COT

Appreciate everyday you have, don’t rush through your kids childhood. Remain patient and in control of your emotions. All too easy to get frustrated with family this time of year. Take the time to enjoy the holidays.

Moleskin

Smelled like waffle cones all day. Hard to stay focused when they are making Twix bars over the fence

News

El Chapo VQ next saturday. Lots of props, bound to be good

Recent Backblasts

December 16, 2019

Let There Be Merkins

QIC: Fissure

Date: 12/14/2019

PAX: FNG-Twitch, Pink Panther (Respect), Bumblebee, Iron Butt (Respect), Lady Scot, Back Pew, Uncle Fester, Skitch, U-Turn, Peanuts

AO: Landfill

Conditions

Overnight rain, low 50s

COP

SSH x 25 IC
5 burpees
SSH x 20 IC (Lady Scot called cadence like a boss)
5 burpees
SSH x 15 IC (Pink Panther called cadence like a boss)
5 burpees
SSH x 10 IC
5 burpees
SSH x 5 IC
5 burpees
Mosey down to middle parking lot
10 merkins IC, 10 squats IC
9 merkins IC, 9 squats IC
8 merkins IC, 8 squats IC
7 merkins IC, 7 squats IC
6 merkins IC, 6 squats IC
5 merkins IC, 5 squats IC
4 merkins IC, 4 squats IC
3, merkins IC, 3 squats IC
2 merkins IC, 2 squats IC
Why not do 1 of each in cadence at this point? Great question.
Mosey down to bottom lot
1 merkins IC, 1 squat IC
Little baby arm circles x 10 IC
LBAC reverse x 10 IC
Overhead press x 10 IC
Cherry pickers x 10 IC
Moroccan night clubs x 10 IC
Hold arms outstretched x 10 IC
Mosey to softball fields parking lot with 2 stops along the way for 20 merkins OYO each stop (if you’re counting that gets us to 150 merkins)
10 merkins, then 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (up to 260 merkins)

The Thang

Shoulder to shoulder facing the 50 yard curved parking lot at softball fields
Burpee broad jump to the end
Lunge walk back to start
Imperial Walk to the end
50 merkins
walk back to start
50 merkins (360 total merkins for the day)
Mosey back to Landfill with a couple stops for the six
We ended the day at the lower lot of Landfill due to time

COT

F3 Chattanooga does a good job with the first F (Fitness). In 2020 look for more emphasis on developing leadership. Much like the ability to do a lot of merkins, leadership is a skill that needs to be developed.

Moleskin

Pink Panther brought his son, a freshman at Louisville, to the gloom for the first time. He made it all the way until the end of the COT before splashing merlot after telling us a great high school story that involved spewing all over a friend’s carpet.

News

No Christmas Workout

News Years Day convergence @ Lions Den

Gloomies Jan 13th 630pm

Recent Backblasts

December 16, 2019

Picnic Time part Deux

QIC: Jazzy Jag

Date: 12/16/2019

PAX: Peanuts, Red Tees, Vaccine, Swipe Right, Evita, SwingSet, Early Bird, Dolly, Toe Tag, Fast Lane, Sidekick

AO: Beast Ridge

Conditions

Warm as a possum’s pouch

COP

SSH x 10 IC

Merkins x 10 IC

Squats x 10 IC

LBCs x 10 IC

Prosthetic burpees x 10 OYO

Sumo fire hydrants x 10 IC

SSH x 10 IC

Mosey to picnic tables

The Thang

Partner up randomly, one partner per picnic table
Picnic Time Part 2

Set 1:

Curls with table x 5

Decline merkins on seat x 5

Box jumps onto seat x 5

3 rounds

Indian run around parking lot

Set 2:

Goblet squats with table x 5

BBS x 5

Dips on seat x 5

3 rounds

Indian run around parking lot

Set 3:

Overhead press with table x 5

Roly poly x 5

Jump squats x 5
3 rounds

Indian run around parking lot

Set 4:

Clean and press with table x 5

Decline merkins on table top x 5

Box jumps onto table top x 5
3 rounds

Indian run around parking lot

Suicides – 9 parking spaces

Mary – Plank for ~30sec

End

COT

Q brought up the upcoming ruck for homeless – give what you are able.

Moleskin

MaYhem was missed – picnics aren’t the same without him.

Rumors of merlot abounded, Q will check for evidence later.

No Respectable PAX at this beatdown – hurry up Fast Lane!

News

Ruck for homeless night of 27th/28th, check Slack for details

Gloomies – Jan 13th, check Slack for details

OTB Saturday January 4 at Brainerd Baptist North GA, reach out to MaYhem for details