QIC: Ducktales
Date: 04/18/2019
PAX: Geek squad, Hasbro, milkman, Radiohead, u-turn
AO: The Huey
Conditions
Stars were out, warm and we warmed up quickly clothes were shed.
Threeskin at The Battery (04/17/2019)
P
QIC: Whittler
Date: 04/17/2019
PAX: Fissure, Mr. Clean, Sunburn, Candu, Iron Butt, She Shed, Belly Roll, PCH, Vila, Radiohead, Milkman, Ohms
AO: LIONS DEN
Conditions
A little cooler than expected but warm enough to break a sweat
COP
We began with a little warmup of stadium stairs as multiple PAX were late arriving. We then transitioned to the track.
Arm circles x 15 both directions
windmills x 15
Cotton pickers x 15
Willie Mays Hays x 15
cherry pickers x 15
imperial walkers x 15
Moroccan Night club x 15
Plank x 10
Plank Jack x 10
The Thang
We moseyed around the track to the lone shining light on the field.
Grid of Death
I whipped out my large Weinke to reveal the Grid. First go round there were 5 rounds. Run 200m between rounds
8 count BB x1, x2, x3, x4, x5
Leg raises x2, x4, x6, x8, x10
Merkins x3, x6, x9, x12, x15
Flutter kicks x4, x8, x12, x16, x20
The Weinke was then flipped for 4 rounds
Flutter kick x16, x12, x8, x4
Merkins x12, x9, x6, x3
Leg raises x8, x6, x4, x2
8 CBB x4, x3, x2, x1
Cool down lap before Mary
MoM
Freddie Mercury x 15
LBC x15
Pretzel x 10 each leg
Reverse Pickle Pounder x 15
Pickle Pounder x 10
Plank x 10
COT
I didn’t prepare a WOD today but my M sent me a podcast yesterday entitled “The Paradox if Progress”. While there were numerous salient points for me. Most applicable to me was his point about the priorities we have. We get so consumed with how we look, what we drive, where we live and other markers of status that we often forget why we have those things. We forget what’s important in life and what makes that all possible. Whether Christian or not, it’s important to realize that someone or something above ourselves aided us along the way. We work hard to make progress. We make progress to make us happy. We want happiness to enjoy our lives. The paradox comes when we’ve achieved all these things, we often forget how we got there and who helped us get there. So while we think we are making progress in life, we are actually regressing as people. I encourage everyone to sit back and appreciate how we got to where we are and give credit where credit is due.
Moleskin
Surprisingly low MC today. I think we were all disturbed at the prospect of Iron Butt posting in a speedo on Saturday.
News
CSAUP Saturday
GoRuck in may
GrowRuck in August.
I’m sure there will be pre-rucks galore.
Recent Backblasts
Slingshot Engage
QIC: threeskin
Date: 04/17/2019
PAX: 9 Volt, Deep Dish, FastLane, Frasier, Mrs. Baker, Peanuts, Sidewinder, WuzntMe
AO: The Battery
Conditions
We are outside, you should be here if you really wanted to know. It was dark enough to lose a medicine ball 3 times. At least one really good shooting star.
COP
SSHs x 10 IC
mosey to 1st tennis court (Bristol Motor Speedway)
SSHs x 10 IC
Seal Claps x 10 IC
SSHs x 10 IC
Baby Arm Circles x 10 IC
SSHs x 10 IC
Reverse Baby Arm Circles x 10 IC
SSHs x 10 IC
Military Press x 10 IC
mosey to 2nd tennis court (Martinsville)
Imperial Walkers x 10 IC
Cotton Pickers x 10 IC
take a lap
Imperial Walkers x 10 IC
Willie Mays Hays x 10 IC
take a lap
Imperial Walkers x 10 IC
Squats x 10 IC
take a lap
Imperial Walkers x 10 IC
Forward Fold x 10 IC
take a lap
mosey to 3rd tennis court (Daytona)
Merkins x 10 IC
Pickle Pounders x 10 IC
take a lap
Merkins x 10 IC
Plank x 10 IC
take a lap
Merkins x 10 IC
Cat/Cow Broga x 10 IC
take a lap
Merkins x 10 IC
Mtn Climbers x 10 IC
mosey to hell hill (Talladega)
The Thang
Find your wingman, engage the slingshot:
Flat – Plate and Cable – biceps (two sets taking turns)
– Cal – 8 curls with the plate then jog
– Ricky – 8 each arm cable curls then run until you pass
Hill – Medicine Balls – wall style toss (two sets taking turns)
– Cal – 8 tosses then jog
– Ricky – 12 tosses then run until you pass
Flat – Lunges – wall style toss (two sets taking turns)
– Cal – 8 then jog
– Ricky – 12 then run until you pass
Hill – Merkins – (two sets taking turns)
– Cal – 8 reps then jog
– Ricky – 12 reps then run until you pass
Flat – Squats – (two sets taking turns)
– Cal – 8 reps then jog
– Ricky – 12 reps then run until you pass
Hill – Mary – (two sets taking turns)
– Cal – LBCs until your partner finishes set
– Ricky – 20 flutter kicks
COT
#5 – THE LAW OF ADDITION
Leaders add value by serving others
Maxwell says we become valuable when we provide value to others. It’s interesting Maxwell underlines here the importance of doing at an interpersonal level. Knowing who the people are, what they care about, what are goals and dreams. And assisting them along their way. Successful leaders also provide value by giving credit to the team.
Moleskin
“It’s never too late to HC” – Deep Dish (he may or may not have said that)
“It’s never too late to show up” – Peanuts (he may or may not have said that)
It was too dark to throw heavy objects.
We were oxygen deprived and the Thang was confusing and would have been better with even numbers.
Shooting Stars are awesome no matter how old you are.
News
Deep Dish Saturday, Kickball Saturday, Motion to move AO to “brighter spot”
Recent Backblasts
Scenic Tour of Scenic City at Hill City
QIC: Laces Out (Respect)
Date: 04/16/2019
PAX: Back Pew, Care Bear, Flemish, Red Tees, Ringwald, Skitch, Sunshine, WuzntMe, PCH (F3 Rock Hill), Rip Stick (F3 Rock Hill)
AO: Hill City
Conditions: 46 degrees and clear
COP
(Since we had a Father and Son Nomads from F3 Rock Hill, YHC decided to give a Scenic Tour of the Scenic City around Hill City).
Mosey to Great Hall
Warmup
15 SSH IC
15 Imperial walkers IC
15 SSH IC
15 each leg Finkle Swings
15 SSH IC
15 Cotton Pickers IC
15 SSH IC
15 LBAC front/back IC
15 SSH IC
The Thang
Circuit 1: Super 21 near Benches
1 Squat IC
Run to other side of semi circle
20 LBC IC
Bernie Sanders back to other side
2 Squats/19 LBC
Rinse repeat till 20 Squats /1LBC
Held Al Gore after 10, and 15 squats
Mosey up to Walking Bridge
Circuit 2: Light Pole Lunge
Lunge to first light pole
10 Merkins
Bernie Sanders to next light pole
10 Merkins
Rinse and repeat two cycles
Mosey back to Beginning of Bridge MOM
12 Flutter kicks IC
12 Freddy Mercury
12 Hello Dolly IC
12 Rosalita IC
Mosey down Cherokee Blvd towards Blue Rhino w/ jailbreak last 50 yds.
COT
Countarama
Namearama
Discussed Passion Week: Jesus entered Jerusalem over the Mt. of
Olives to shouts of “Hosanna” only to have that turned to shouts of “Crucify him” less than a week later. He willingly offered himself as the sacrifice for our sins as he went to the cross on Friday…but rose from the dead on Sunday! This Sunday is Easter and we celebrate our Risen Savior!
read 1 Corinthians 15:3-5
News
Kickball gameday at The Landing this Saturday
Recent Backblasts
Vila – Boneyard (04/02)
QIC: Vila & Sunburn
Date: 04/02/2019
PAX: Dirk, Roadhouse, VSquared
AO: Boneyard
Conditions
Damp
COP – Vila
Warm up:
- SSH IC x15
- Imperial Walkers IC x15
- Forward Fold x15
- Plank IC x20
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x15
- Forward Fold x15
Repeat
The Thang
Sunburn takes over
Mosey to picnic tables
- 20 step ups
- 10 in incline meekins
- 5 burpees
V-Squared Shows up
3 sets
Mosey to tennis courts
- Suicides and hold plank
- Lunge down and back
- Bear crawl across court and up the hill
- Mosey back and hold plank
Mosey around track to workout playground, sprint between flags.
Time rotation workout. 1 minute circuit.
- Dips
- Pull ups
- Squats on spring board
- Box jumps
Mosey around track to the lot.
6mom called by PAX
- American Hammer
- Hello Dollies
- Box Cutters
- LBCs
- Reverse Pickle Pounders
- Flutter Kicks
- Plank
COT
Nothing much today
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
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
[The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]
News
[Fill in News, Upcoming Q’s, Events, etc.]
Recent Backblasts
Vila – Lions Den (04/03)
QIC: Vila
Date: 04/03/2019
PAX:She Shed, The Count, Ohms, Fissure, Magnum, Sunburn, Whittler, VSquared
AO: Lion’s Den
Conditions
Chilly-ish
COP
Trip around the track
- SSH IC x40
- Imperial Walkers IC x15
- Forward Fold x15
- Plank IC x40
- Up Dog x15
- Down Dog x15
- Mountain Climbers IC x40
- Forward Fold x15
Repeat
The Thang
Mosey to Ball Field
1st Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
2nd Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
3rd Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
4th Bleacher
- 5 burpees
- Box jump to top/down
- 10 merkins
- 10 squats
- 10 lunges (alternating legs)
Hold Al Gore until 6 is in
5th Bleacher
- 5 burpees
- Box jump to top/down
- 20 LBCs
6th Bleacher
- 5 burpees
- Box jump to top/down
- 20LBCs
Last Bleacher
- Box jump to top/down
- 40 SSH
Mosey to Upper Parking Lot
2X – 40 yard dash and 20 ssh
10mom called by PAX
- Freddie Mercury’s
- Pretzel Crunches – R/L
- American Hammer
- Hello Dollies
- Box Cutters
- Superman
- LBCs
- Pickle Pounders
- Reverse Pickle Pounders
- Flutter Kicks
COT
F3 has meant a lot to me, and it has helped me get on the right track to enter the later half of life.
CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
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
[The “Moleskin” aka the “NAKED-MAN MOLESKIN” is the portion of the Backblast in which the Q describes interesting things about the Workout that are at least partially true.]
News
Growruck, Chattanooga GoRuck Event
Recent Backblasts
Papa Needs a New Boat
QIC: Sidekick
Date: 04/15/2019
PAX: Iron Butt (Respect X2), Sunburn (Respect), Peanuts, Early Bird, Threeskin, She Shed, Fastlane, PCH (nomad), Ripstick (nomad)
AO: Beast Ridge
Conditions
42 degrees and clear. Thought we were done with this cold crap.
COP
3rd Grade Exercises ICX12; Forward Fold ICX12; SSH ICX30; Right over left ICX8; Left over right ICX8; Slow Squats ICX15; Little Baby Arm Circles – Reverse – Cherry Pickers – Morrocan night Clubs – All ICX10; Willie Mays Hays ICX12
The Thang
Papa Needs a new Boat!
Only two places to get one and Cabelas is a little far and traffic on 75 was a little heavy. So Bass Pro here we come!
Mosey to the big parking lot – Mercans ICX15; Mosey to Fastlane’s Love Shack – Super Dips ICX15; Dercans ICX10; Mosey to the top of the hill – LBC ICX15; Reverse Pickle Pounders (Pickle Pointers) ICX15; Mosey to the front of Bass Pro – SSH ICX15; Mosey around Bass Pro to the back entrance – 8 Count Body builders ICX5; Mosey to Fastlane’s Love Shack – which turned into a sprint across the bridge and loop back to the 6, then to the shack – Bent over Rows with tables – ICX10; Super Dips ICX10; Mosey to the big lot – Eye Contact Pickle Pounders – ICX15; Mosey back to the flag. Time. 2.8 Miles in total
COT
Going the Extra Mile
We are all decent humans. We would’nt fit in F3 if we were not. Going the extra mile means being more than that. Doing what we can to improve the lives of those around us is important. For some of us (insert me here) this is difficult because I am generally intolerant of other people on principle. SO I have to think about these things and be conscious about it. Others are by general nature great caring people. I strive to do better in this area.
Moleskin
Lots of talk today about Rock Hill and what our visitors can do while in town. Hope to see them this week at other AOs. Good guy bringing his kid up right. I did have a thought as we ran by the Pontoons. The little one on the end reminded me of the Count standing next to Dirk, which took me to the comment about Dirk carrying the Count in a Baby Bjorn. That never gets old.
News
Game day Saturday!!! Kick ball. Yes!!
Recent Backblasts
Diegos Quest for the Concrete Blocks and Thats what She Said
QIC: Lugnut
Date: 04/15/2019
PAX: Geeksquad, Ducktales, Hasbro, Mr Clean, Truck Yeah, U-Turn, Milkman, Freetime, Radiohead
AO: The Huey
Conditions
44Degrees, Gloomy, Ripe for Mumblechatter
Diego’s Quest for the Concrete Block
MOSEy 1 lap
SSH 20 IC
WMH 10IC
IW 20 IC
Squats 20 OYO
Mosey 2 lights and Bernie Back
The Thang
PAX 1 Concrete Goblet Squats
PAX 2 Sprint to Chopper Bernie Back
PAX 1 Concrete Curls
PAX 2 Bear Crawl to Chopper Run Back
PAX 1 Concrete Overhead Press
PAX 2 Lunge to Chopper Run Back
PAX 1 Concrete Tricep Extensions
PAX 2 Concrete Farmers Carries to Chopper and back
PAX 1 Ruck Carry
PAX 2 High Pulls
After Station 1 Pax Completes 20 squats, Pax rotate. After 20 more we switch stations. Rinse and repeat.
The Culvert
Finish up holding plank in a single file line toe to head dragging a concrete block back and forth till time.
MOM
Picklepounders in Cadence followed by pickle pointers
COT
Pax take turn telling their why. Q starts. If you don’t have a why, what’s the point?
My why is my family, with a long history of all sorts of health issues on both sides, I want to be around as long as possible for my family. I want to protect them and provide for them as long as I’m able. A lot of reasons were mentioned, with most being the accountability and the brotherhood we form together in the gloom. I am honored to belong to such a great group of men.
Moleskin
What can I say about the mumble chatter this morn. That’s what she said was used probably more times than I can count in cadence. We have a strong contingent of smart Alec’s in our AO. Great to see Mr Clean this morn. Always nice to share in the gloom. After holding plank for 3 minutes during the Culvert, Clean chose picklepounders as our MOM.
News
GORUCK TOUGH AND Light coming up May 3rd weekend. cSAUP ruck on 4/20. Growruck in August. See rucking channel for details.
Recent Backblasts
Rug’s B-Day Q
QIC: Rug Doctor
Date: 04/13/2019
PAX: Blowout, Bubbles, Fastlane, Deep Dish, Mongo, Mrs. Baker, Mustang, 9Volt, Sidewinder
AO: The Battery
Conditions
Rain, what else would we have at The Battery
COP
Mosey down Greenway to lower parking lot.
SSH IC x15
Imperial Walkers IC x 15
LBC’s Forward IC x 15
LBC’s Reverse IC x 15
Don Quixote’s IC x 15
Mosey to the Pavillion which was decorated with balloons, streamers, and a half-eaten cupcake (thanks 9Volt)!
The Thang
First Round:
Circuit – one-minute AMRAP for each station with 15 seconds rest of the following:
Goblet Squats with a 25lb weight
Banded overhead press with either black or purple band
Plank Jacks
Decline Merkins
Speed Rope
Kettle Bell Swings
50lb Sandbag Clean & Press
Star Jumps
Dips on Bench
Shoulder Tappy Taps
Farmers Step-ups With 60lbs
Banded Curls
Box Jumps on Bench
Sit-ups
Renegade Rows with 15lb dumbells
Weighted lunges with 20lb dumbells in each hand
Overhead carry with 60lb sandbag
Mosey to parking lot to run suicides.
Repeat Round 1
Mosey to parking lot to run relay with sand bags in two teams while the remaining Pax holds Al Gore.
COT
CIRCLE OF TRUST: After 52 years I’ve learned one incontrovertible truth, time is fleeting. Carpe Diem “Seize the Day”. Read recently in Scripture (Psalm 90:9) “we spend our years as a tale that has been told”. While it never resonated with me when I was young, the older I get the more I realize that time is fleeting and while it doesn’t actually increase in speed, it certainly seems so. It is our responsibility to make the very most of each day. To work hard, to love hard, to forgive and ask for forgiveness, to strive for excellence, to learn, to give, to serve. Each of us must purpose in our hearts that we’ll not waste one minute but prepare, plan, and make every second of every day count. Carpe Diem!
BALL OF MAN: Prayers for Blowouts Uncle and family. Prayers for Fastlane’s wife and her Grandmother as they serve as her caregiver. There were several other prayers for sickness.
Moleskin
In the midst of Round 1 of our workout, Deep Dish enlightened the PAX with the following: Merkin (definition):
A pubic hair piece. A toupee for the pubic area/genitals. In the 1700’s when mercury was used to treat sexually transmitted diseases (Gonorrhea or Syphilis) one of the side effects was the loss of pubic hair. To disguise this condition, that was not cured by mercury, a Merkin was employed.
17th Century setting: Due to his treatment of the “French Pox” (syphilis) with mercury a merkin Gwendolyn used a Merkin to used to hide the side effects of hair loss and not alarm her husband.
We are all grateful for Deep Dish’s word of the week.
News
Don’t forget Black Op Monday’s at Fletcher Park and our new Wednesday morning workout at The Battery.
Saturday, May 25, 2019 – Murph at The Battery.
Partners4lyfe
QIC: Free Candy
Date: 04/11/2019
PAX: Backpew, Cowbell, Dirk, Flemish, Iron Butt, Jabooty, Laces Out, Landslide, Pinkeye, Red Tees, Roadhouse, Sidekick, Skitch, Sunburn, Sunshine, The Count, V2, Venus
AO: Hill City
Conditions
A brisk 61 degrees.
COP
Mosey the long way to the fountains.
- SSH x 20 IC
- Merkins x 5 IC
- Overhead Squats x 10 IC
- Werkins x 5 IC
- Big Boy sit-ups x 15 single count
- Overhead Lunges x 10 IC
- Imperial Walkers x 10 IC
- SSH x 20 IC
The Thang
Mosey to the walking bridge.
SSH x15 IC
forward fold x10 IC
Partner up with someone about your same size. One partner runs two light poles ahead then stops and does LBCs. As soon as the partner drops to do LBCs, the other one sprints past the partner and goes two light poles ahead of them and repeats until we make it about half way across the bridge.
Fireman carry for about 20 yards with your partner, then switch partners. Group jog to the stairs at the ice cream show.
One partner will do 9 incline pushups while the other does 9 squats. They will then switch. Once done, they go down that set of stairs and repeat but doing 8 each this time. Repeat until down all the stairs while decreasing the count every set.
Reverse bear crawl down the big hill.
With your partner, mosey across the market street bridge doing one burpee every other light pole. Stick together. When you hit the building structure in the middle you will walk to the end of it then resume the burpee pattern once cleared. I will send people off in their partner pairs one at a time to start out. Meet at the corner and then mosey back to the Rhino.
COT
In the movie Into The Wild, Chris McCandless writes down a note in a journal that says “happiness only real when shared”. This quote has stuck with me for years ever since I saw the movie. To me, saying that happiness is only real when shared emphasizes our basic human need for connection. With connection comes so much abundance. The best times of my life were when I was truly connected to someone and we experienced something together. These are times that I now have the ability to look back and reminisce over.
I want to leave you all with a challenge. Put it on your mind today and ask yourself why you came to F3 this morning. Did you want to connect with others? DID you connect with others? And does it bring you joy to share this workout with others?
Moleskin
During the reverse bearcrawls, Skitch skitched onto a car and rode back to the Rhino so he wouldn’t have to do the burpees.
News
New AO – Boneyard. Check it out.