Backblasts – Page 95 – F3 Chattanooga

October 25, 2019

Dante’s Inferno Meets Jacob’s Ladder at Hill City

QIC: Lutefisk

Date: 10/24/2019

PAX: Red Tees, Callahan, Chicklets, Goose, Skitch, Doghouse, Hanson, Sherlock, Hobo, Sunshine, Uncle Fester, Curfew, Countdown, Threeskin

AO: Hill City

Conditions

Brisk morning but warmed up quickly… though the temperature stayed the same.

COP

Took an extended mosey around the circle before finishing up under Veteran’s bridge for a brief warm-up focused on shoulders and quads.

The Thang

Dante’s Inferno and Jacob’s Ladder
After the warm-up, we moseyed over to the stairs or “the pit.” Following the theme from Dante’s Inferno, we were given a guide through the 9 levels of the underworld, in the following order:

Level 1	10 Burpees
Level 2	20 Bonnie Blairs
Level 3	30 Leg Lifts
Level 4	40 Dips
Level 5	50 Box Jumps
Level 6	60 American Hammers
Level 7	70 Incline Merkins
Level 8	80 Mountain Climbers
Level 9	90 LBCs

Periodically during the exercises, the Q would yell out “Trumpet,” at which point every PAX stopped where they were and sprinted, jogged, or crawled up the mountain, before returning back to whatever level of the underworld they had left.

Once completing the descent, PAX had to take another lap up the mountain before beginning the Jacob’s Ladder portion of the workout, as well. Below was the progression of Jacob’s Ladder, which started at Level 9 and progressed up to Level 1.

Level 1	5 LBCs
Level 2	10 Mountain Climbers
Level 3	15 Incline Merkins
Level 4	20 American Hammers
Level 5	25 Box Jumps
Level 6	30 Dips
Level 7	35 Leg Lifts
Level 8	40 Bonnie Blairs
Level 9	45 Burpees

Few PAX made it all the way out before time was up, so a final trumpet call pulled everyone out of the pit and up into glory as we moseyed on back home to the parking lot.

COT

“Journey before destination.” What we do in the day-to-day is more important than the final destination. We often focus on the end goal rather than how we’re getting there. Make each and every day count.

Moleskin

Curfew showed up today in nothing but shorts and a t-shirt. One of our PAX offered a jacket and gloves but Curfew refused. Toughness award of the day was already won and we hadn’t even started.

Callahan claims he left a part of himself down in the pit and would return for it next week. Possible search party will be needed.

News

Threeskin took lead on announcements like a boss.

Recent Backblasts

October 25, 2019

Bunch of dudes celebrating a Dora themed birthday before dawn at Hill City…nothing to see here.

QIC: Red Tees

Date: 10/22/2019

PAX: Skitch, Juice, The Count, Goose, Blind Side, Ramos, Fissure, Hobo, Cowbell, Sinai, Free Time, Peanuts, Curfew, Milkman, Sunshine, Sherlock, Callahan, Iron Butt, Cheech, Back Pew

AO: Hill City

Conditions

A cool 40 degrees and a bit damp from the much needed rain the night before

COP

Mosey down to the Great Hall

Side straddle hops x 20

Little baby arm circles x 10

Reverse LBAC’s x 10

Cherry pickers x 10

Moroccan Night Club x 10

Forward fold x 10

Quad stretch x 10 each leg with a partner

Wall sit while partner does flutter kicks x 40 and switch

The Thang

We kept our partners and moseyed to the river to grab a coupon to share for our Dora party

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Dora Party

Each team did a set of coupon exercises that had us working together to complete 100 curls, 200 shoulder presses, 300 squats and 400 LBC’s while also doing a rotation of 40 yard combo sprints of Bernie Sanders, and step slides and then a 40 yard sprint.

We moseyed back to the Blue Rhino after we picked up a brother from South Carolina (Juice) who was running in the park and saw a bunch of guys with coupons doing a Dora and knew what was going on 🙂

Back at the Rhino we did 7 minutes or so of Mary (LBC’s, Leg lifts, American Hammers, Side Straddle Hops, Heal touches, forward fold to wind down) and ended right at 6:15am.

COT

I am a truly blessed child of God. I turned 40 at 5:03am and was able to spend that time leading some great men I’ve come to know over the last few months for the first time as a Q. I really enjoy doing workouts in which we work together to accomplish a goal in the gloom so that was the reason for the Dora.

I thought and prayed a while about what to share. Our pastor has been working through the Bible, verse by verse, and we happened to be at Philippians 4:4-20 a Sunday or two ago. I’ve told some of you before, I struggle with being a selfish person. I like doing what Christopher feels like doing. It’s also easy for me to give my best to others at work and in public but I can see where I am less patient with my family sometimes (I take their love for granted if I’m being honest sometimes). That’s not right. I am praying to love Thea the way Jesus loves the church every day, and that I think is a great way to measure if I’m being the husband God wants me to be.

The other great message in that chapter is that Paul tells us to not be anxious about anything and to bring everything to the Lord. That’s a huge comfort to me. Our Lord is all sovereign and all good. He loves us and if we ask anything according to His will he will grant it. His will is the part I struggle with sometimes. It’s not what I want, but what He wants.

Moleskin

It was a great morning for me personally. I got to work out with 20 guys who are all interested in getting the most out of each day, and that is a great group to be a part of. As I thought about the group, one PAX baptized my oldest daughter a few years ago (Blind Side), another is a man who the Lord sent to lead me professionally (The Count) and a bunch of other guys who I count as friends. It was cool to have Juice recognize a bunch of guys with coupons working out together as an F3 group and come join up. Fissure and The Count, thanks for taking the time to have a pre-Q meeting with me to make sure I didn’t let everyone down. Back Pew, love ya brother and thanks for being on time (early for you :))

News

There will be a convergence for the 3 year Chattanooga F3 anniversary on 11/16/19 at Brainerd Baptist (on the soccer fields).

Recent Backblasts

October 24, 2019

Party at the Hive – Smackdown

QIC: Bumblebee

Date: 10/24/19

PAX: Laces Out, FNG-Pomade, Kickback, Gusher, Whittler, FNG-Friar Tuck, Blindside, Money Ball, Prosciutto

AO: Smackdown

Conditions

Brisk 41 degrees and dark – perfect conditions for the gloom!

COP

20 x SSH

10 x TTT (3rd Grade exercise)

10 x Little Arm Circles – Forward then Backward

10 x Imperial Walkers

The Thang

30 Merkins
30 Squats
30 LBC’s
10 Burpees
10 Windmills

Run 200 meters.

30 Merkins
30 Mountain Climbers
30 Flutter Kicks
10 Burpees
30 LBC’s

Run 200 meters.

30 Merkins
30 Star Jumps
30 Supermans
10 Burpees
30 LBC’s

Run 200 meters.

30 Merkins
30 Lunges
30 Hello Dollies
10 Burpees
10 American Hammers

Run last 200 meters.

Head to center of field for 8 minutes of Mary.

COT

Welcome FNG-Pomade (Lane Trent) and FNG-Friar Tuck (Chad Wood)!

I enjoyed having my first F3 Chattanooga Q with the Smackdown pax and I can’t wait till the next time in the gloom! Thank you for your support and I hope I didn’t disappoint with the MARSOC short card!

Moleskin

The burpees were definitely the crowd pleaser! The lunges never seemed to stop! Great job by all the pax!

News

Next week – Tuesday and Thursday at Smackdown!

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October 24, 2019

Block or Charge?

QIC: Fissure

Date: 10/24/2019

PAX: Lloyd, Geek Squad, FNG-Kingpin, Escobar, FNG-Mayberry, Magnum, U-Turn, Cutter, Couch Potato, FNG-Packer

AO: Huey

Conditions

A crisp 41 degrees

COP

Half mosey lap at convo pace stopping at pavillion for:
SSH x 25 IC
Low n slow squats x 10 IC
Fwd Fold x 10 IC
Merkins x 40 OYO
SSH x 15 IC
Continue to start to snag U-Turn’s cinder block and make our way to the back parking lot

The Thang

4 sets x 8 minutes
*Perform as many reps as possible in 8 minutes with cinder block coupon
*After every set rep count run 25 yds out to cones and back, 50 total yds
*Rinse and repeat until 8 minutes is up
*Rest two-ish minutes in between sets

Set 1 – Thrusters w/coupon (first two “rounds” were prescribed 25 reps and then modified to 10 so as to avoid a mutiny of the pax before 8 minutes was up)
Set 2 – Curls w/coupon, 15 reps
Set 3 – KB Swings w/coupon, 15 reps
Set 4 – Manmakers w/coupon, 5 reps, slightly less than 8 minutes to allow for some mary

MOM

Flutter kicks x 26 IC
Big Boi sit-ups x 15 OYO
Flutter kicks x 10 IC

COT

These workouts ought to be up there with the hardest thing you do all day. Give it your all to ensure that’s the case. It’s science. The best time to workout is early in the morning. Facts only.

Moleskin

THREE FNGs at the Huey! Welcome to Packer, Mayberry and Kingpin. Escobar traveled far to be here for his guy Mayberry.

No one seems to miss Iron Pax.

News

3 Year Anniversary Convergence 11/16 – Brainerd Baptist BX 0700, No Landfill/Battery

Recent Backblasts

October 23, 2019

Friday Burnout

QIC: Ascot

Date: 10/18/2019

PAX: Iron butt (Rx2), The Count (Rx2), Sunburn (R), Pebbles

AO: Boneyard

Conditions

First chilly morning. Winter is coming.

COP

SSH’s- 25 in cadence

Forward Fold (right/left, left/right)

Merkins- 10 count in cadence

Mountain climbers- 15 in cadence

10 burpees

Flutter kicks- 15 in cadence

SSH’s- 20 in cadence

The Thang

Mosey around track

25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips- rinse and repeat 3x

Mosey around track

25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips- rinse and repeat 2x

Mosey around track

25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips

COT

Discipline is a central pillar in all aspects of our lives. Faith, work, family= discipline. Success= consistency and discipline. Half the battle is showing up so let’s keep pressing towards hard things.

Moleskin

Don’t take flatulence for granted after a certain age. Burpee bus is still on at the Boneyard, slackers.

October 23, 2019

“So we’re a running group now?” – Moneyball

QIC: Back pew

Date: 10/23/2019

PAX: Backfire, Red Tees, Ohms, Freetime, Bullpen, MoneyBall, Blindside, FNG-Chum, Newport

AO: Lion’s Den

Conditions

First really cool morning of the year. Extremely dark out.

COP

5:29 – One minute Warning
5:30 – Run around the Track
5:35 – Warmup
- Side Straddle X 10
- Imperial Walkers X 10
- Merkens X 10
- High Plank X 10
- Side Straddle X 10
5:40 Another Run around the Track
- High Kick Run
- Ground Sweeps Run
- Criss Cross Run

The Thang

5:45 Recover
- Forward Fold X 10
- Willie Mays X 10
- Windmill X 10
5:50 Stadium Steps
- Run Steps Then do exercise
  - Incline Merken X 30/15
  - Squat X 50/25
- Run the Track (2x)
  - Lunge X 30/15
6:00 Stadium Steps
- Run Steps Then do exercise
  - Burpees X 10/5
  - 6:05 Mary with Remaining Time.

COT

Life comes at you fast at this time in our life.
- When 20 – Know Nothing
- When 30 – I started to figure things out
- When 40
  - With no kids – had a pretty good grasp on things.
  - With kids – feel like im starting all over again
Just wanted to share that I sometimes feel lost and running behind. What do we do as men
- We put one foot in front of the other and keep working
- Improve ourselves (F3, invest in out family, faithful at work)
- Finally, for those of us that are believers we know that Christ will give us strength.
Closing Verse

Philippians 4:13 New King James Version (NKJV)

13 I can do all things through [a]Christ who strengthens me.

Moleskin

Forgot how to call cadence in the warmup… really confused everybody:)

News

I got nothing…

Recent Backblasts

October 23, 2019

Repetition

Repetitiously – Adverb

Repetitiousness – Noun

Synonyns for repetitious: duplicative, reiterative, repetitive

QIC: Sunburn

Date: 10/22/2019

PAX: Dirk, Pit Stop, Backfire

AO: Boneyard

Conditions

A bit breezy with a touch of chill. The rain is gone.

COP

SSH’s

Forward Fold

Willie Mays Hayes

Right Over Left/Left over right stretch

Little baby arm circles forward and backward

The Thang

Mosey around the track

Round 1: 10-Pull-Up’s, 50-LBC’s, 15-Bar Dips, 25 Merkins, 30-Squat Jumps, Lap around track.

Round 2 : 7-Pull-Up’s, 45-LBC’s, 10-Bar Dips, 20 Merkins, 25-Squat Jumps, Lap around track.

Round 3: 5-Pull-Up’s, 40-LBC’s, 10-Bar Dips, 15 Merkins, 25-Squat Jumps, Lap around track.

Round 4: 5-Pull-Up’s, 35-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

Round 5: 5-Pull-Up’s, 30-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

Round 6 Lighting Round: 5-Pull-Up’s, 5-LBC’s, 5-Bar Dips, 5 Merkins, 5-Squat Jumps,

COT

Problems, challenges, hardships are all GOOD. Be glad when these things happen, it’s an opportunity to grow, learn, get out of your comfort zone and become better.

Moleskin

Full Disclosure. This is basically the same workout lead by Ascot at the Boneyard the previous Friday, I just made a few adjustments. I filled in last minute for the injured Candu and since I was the only one in attendance the previous Friday for Ascot’s beat down which I enjoyed I thought, why not, I’m going with that workout. It was as hard, it was not fun but it was a good workout and I hope everyone got their moneys worth.

Pretty quite this morning. Small crowd, lots of talk about investment real estate and it was good to see Backfire and Pitt Stop again.

News

Dirk’s upcoming Q on Friday. Pretty quite on the announcement front.

Recent Backblasts

October 23, 2019

Kings of the Mountain

QIC: Dirk

Date: 10/25/19

PAX: Backfire, Iron Butt, Hansen, Moneyball, Pebbles,

AO: Boneyard

Conditions

The calm before the storm…

COP

FWD Fold x 8 IC
SSH x 20 IC
LoverR/RoverL x 5 IC each side
Arm Circles X 10 IC each direction
Windmill x 10 IC
Slow Merkins x 10
Slow Squats x 15 IC
Imperial Walker x 10 IC

The Thang

First Ascent of 39th St.
Mosey to base of 39th St. hill, with 3 sets of 4×4’s x 3 along the way, plus 2 Burpee Busses!

Alternating Jailbreak/Mosey up the hill

Lunges down Church St., Mosey to Bball Court

3 sets of the following: LBC x 40, Merkins x 20, Squats x 25 OYO

Mosey back to AO with an array of 4×4’s, Burpees, Bear Crawling, and Lunging

COT

Relationships are hard, and require more work than we would like to admit. Take the time to nurture them when times are good and repair them if you’ve had a falling out with someone. The road to forgiveness and reconciliation can be painful, and it sometimes seems easier to give up and move on. However, the effort is worthwhile, as the resulting relationship will be much stronger and richer, and we will probably discover some of our own faults in the process. Remember: Admission of fault is not a prerequisite for forgiving someone, and sometimes we must forgive someone over and over for the same thing, even the same incident!

Moleskin

Pebbles is really fast, even without supplemental oxygen!

News

11/16 Convergence at the BX in Brainerd!

Recent Backblasts

October 22, 2019

BBSRBBCCMS

QIC: Prosciutto

Date: 10/22/2019

PAX: Bumblebee, Burrito, Early Bird, Escobar, Geyser, Gusher, Kickback, Pediasure, Whittler

AO: SMACkdown

Conditions

Soggy from over night rains. 52 degrees and humid. T-shirt and shorts weather.

COP

SSH x 36 IC
Mtn Climbers x 12 IC
Plank x 10 (Regular/Right side/Left side)
Third Grade Exercises IC
High Knees IC
SSH x 12 IC
Indian Run 400 M

The Thang

BLOCK BURPEES SHUTTLE RUN BURPEE BEAR CRAWL CURL MERKIN SQUAT
(BBSRBBCCMS) – It’ll catch on one day…
Initially didn’t plan for partner work, but only had so many blocks, so Q signaled for an omaha to partner-up
Partner 1:
1) 3 Side jump-over block burpees
2) 3-line shuttle run
3) 5 burpees at far end of shuttle run
4) Bear crawl return to start point
5) With block – 15 Curls, 15 Merkins, 15 Squats
*switch with Partner when done

Partner 2:
Round 1: SSH AMRAP
Round 2: 400 M run
Round 3: 400 M run

Both partners plank for 6 if finished before the group.

CURL PARTY
PARTNER TRUST EXERCISE
Partner with block stands on partner on ground’s feet while he does Big Boy Situps
Pax 1: Low Curl w/ block x 10, Top Curl w/ block x 10, Full Curl w/ block x 10
Pax 2: BBSU AMRAP

repeat 3x

3MOM
Flutter Kicks IC
Pretzel (R/L)
Box Cutter (IC)

COT

Strive to be better in everything you do. Sometimes simply striving to be better can bring you out of a rut or help you focus less on that rut. Being 1% better at anything is better than nothing at all. If that 1% is your focus, your task and your mindset will likely gain more than you expected.

Moleskin

Even though it was soggy/rainy/dreary this morning, these men showed up and supported one another. This accountability is why we’re here…

Speaking of showing up! Early Bird (from East Ridge) and Escobar (from Apison) came up the mountain this morning … Wow! Great job. Glad we could host! Awesome to see and share the F3 gloom brotherhood with these men. Now, our task at SMACkdown is to figure out how to get the guys who need to make two right-turns from their drive way to get out in the gloom!

Early Bird said he can feel his liver; that’s a new one for me. Maybe less cervezas and more Love Potion #9?

Bumblebee is back! And promptly picked up the vacant q-slot on Thursday. High impact man. What a guy, but he’s still a Death Valley # 2 Tiger…

Burrito knows everyone and everything Signal Mountain. Future town Mayor? Probably one day. But we’ll still know him as Burrito…

Prayers

Laces Out M illness this morning
Cottontail attending Officer school (Air Force) as a Chaplain

News

Stay tuned for the announcements on the #announcements channel on Slack.
F3 Chattanooga 3 Year Anniversary coming up in November

Recent Backblasts

October 21, 2019

The Fog of Diamonds

QIC: WuzntMe

Date: 10/21/2019

PAX: Early Bird, Toucan, Threeskin, Sidekick, Fastlane

AO: Beast Ridge

Conditions

Pleasant, but incredibly foggy. Visibility at its lowest.

COP

Mosey to the big parking lot by the Futbol academy
SSHx40
Merkins X10
Plank Jacks x20
Mountain Climbers x20

Recover
Forward Fold x30
Willie Mays Hayes x10
Finkle Swings x 10
Tonya Harding x10

Smurf Jacks x10
SSH x20

The Thang

Eight of Diamonds
Baseball fields were closed, so we improvised, and called out different areas to serve as the bases. PAX complete the same number of exercises at each base, and repeat at first base, second, third, etc. Run between bases.
8 x 4- Diamond Merkins
16 x4 – Plank Jacks
60 seconds of Al Gore to recover
24 x4- Merkins
60 seconds of Al Gore to recover
32 x 4- Hundreds
40 x 4- Squats
32x 4 – LBCs

Indian Run back to the parking lot
24 Merkins x4 – or until time.

Time.

COT

I read the quote from Jack Donovan that I initially read at my VQ some eight months ago. I expressed my thoughts on responsibility, iron sharpening iron, etc., and thanked the PAX for the accountability in making me better on a daily basis. F3 has become a major part of my life, and I’m thankful for its impact.