Category: backblasts

QIC: The Count (RESPECT RESPECT)

Date: 07/18/2020

PAX: 11 Total – Best-In-Show (Respect), Cold Play, Dolly, Fissure, Mayhem, Mug Shot, Pebbles, Purple Rain, Toe Jelly, V-Squared

AO: Battlefield

Conditions

73 Degrees

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COP

Warm up from P/L area around perimeter of park to the pavilion.  SSH, Forward Fold, Willy Mays Hays, upward dog, downward dog, etc..

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The Thang

Super Spiderman’s – High Plank to Plank Jack to Hand Release Merkin and back to High Plank (1 Rep) – Do 10 Reps.

High PLURPEE – Start in High Plank.  Bring legs up to squat position while simultaneously releasing hands and then back to High Plank (1 REP) – Do 10 Reps

V-Ups – On Six, extend hands above head and legs extended 6 inches off deck.  Bring hands and legs up simultaneously holding for 1 count and back to start position (1 Rep) – Do 10 Reps.

Squat Saddle Hop – Start upright with legs together and arms to side.  Simultaneously bring arms up to chest (like praying) while legs split to sides and drop down into low squat position then come back to starting position (1 Rep) – Do 10 Reps.

Mercury Oblique’s – On Six with knees slightly bent and hands in sit up position behind head.  Bring left elbow and right knee together holding for 1 count and then back down then bring right elbow and left knee together holding for 1 count and back to start position (1 Rep) – Do 10 Reps.

Mountain Climbers w/Elbow lift – High Plank to Mountain Climbers, left knee to Right Elbow and Right Knee to left elbow and using Rowing Motion bring for both left and right elbow and return to High Plank (1 Rep) – Do 10 Reps.

Kneeling Jumps – Start on knees with body upright and hands in praying position or John McCain’s.  Bring 1 knee up at a time and when second knee comes up jump.  Return to knees (1 Rep) – Do 10 Reps

AYG for 1 lap around park and 5 Burpees.

Rinse and Repeat for another set and another lap around park.

After 2nd round and 2nd lap around park meet under pavilion and proceed to Deck of Pain. 

12 Hand Clap Merkins – 12 WWII Situps – 300 M. Sprint – 13 Chuck Norris Merkins – 14 Carolina Dry Docks – 14 Heels to Heaven – 14 Alternating Side Squat – 15 Standing Lunge – 16 Jumping Lunge – 17 Monkey Humpers – 18 Backward Lunge – 19 High Knees – 19 Low, Slow Squat – 25 Pickle Pointers – 25 Plank Jacks – 25 Mountain Climbers – 25 Squat – 100 Flutter Kicks – 100 SSH  = 483 Reps 

END EX

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COT

After count-o-rama and name-o-rama – I spoke of  the young men who lost their lives on July 16, 2015.  Reminded the PAX, that we never know when the end is near, so get right with your faith, your family, and yourself!  While we remember the five who lost their lives, there were two wounded that will deal with the trauma and memories the remainder of their lives, thus the reason we added 2 more exercises to make 7 in total.  Many more were effected by this terrorist attack, like the friends and loved ones left behind.  In addition to Carson Holmquist, Randall Smith, Thomas Sullivan, Squire “Skip” Wells, and David Wyatt, we want to remember the other two wounded during the attack.  DeMonte Cheeley, USMC and Police Sergeant Dennis Pedigo.  Let us never forget the tragedy of July 16, 2015.

BALL OF MAN: Prayed for our brothers of F3 Chattanooga and those who are going to family health issues.  We also prayed for the leaders of our local, state, and national governments. 

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Moleskin

Seems that some (MugShot and Fissure) didn’t care for the Military Tribute Songs TheCount was using during the workout!!!

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News

2.0 Day cancelled until further notice.

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Recent Backblasts

QIC:  Bandcamp

Date: 07/22/2020

PAX: Goose, Chief, Rodeo, Burrito, Recycle, Moneyball, Mr. Met, Pebbles, Skitch, Care Bear, Iron Butt [Respect, Respect], Xena, Chum, Hambone [Respect], Ohms

AO: Lion’s Den

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Conditions

Dark, warm and humid. Perfect for waking up the neighbors with poorly arranged pop tunes played by incapable musicians.

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Intro

I started the morning off with an introduction by the master musician (myself) marching while playing a musical instrument. A worthy demonstration in my tube socks, sunglasses, marching band shirt, and sun-screened nose (just in case). I looked ridiculous, but it was a sacrifice the PAX was willing to make.

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Music

Really annoying marching band music I found on Spotify. Had to set the mood just right.

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COP

15 SSH’s in cadence

Overhead arm pull (10 seconds each arm)

14 Michael Phelps

Willy Mays Haze (5 each leg, 10 total)

10 second Quad stretch

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The Thang

1. So your parents made you join band to make friends, eh? Time to learn to march!

PAX makes a circle, everyone faces to the right

• Lunges for 30 seconds in a circle
• PAX faces left
• Squat jumps for 30 seconds (height is goal vs distance)
• PAX faces right
• High knees for 30 seconds
• PAX faces left
• Butt kickers for 30 seconds

Rinse and repeat 3 times

2. Great! You know how to march! Time to pick your instrument…

PAX separated into 4 groups

Station 1 brass/trombone

If you like eating a lot of food, this is for you! Gotta get those trombone slides perfect…Pick up your block and perform the following, single rep each for 1 complete rep

• Shoulder press
• Arm extension
• Standing row (straight back)

Complete at least 10 full reps (slowly)

Once you have completed 3 rounds (30 reps), drop your brick, mosey around the parking lot and proceed to the middle circle…

Station 2 woodwinds

If you like to lick things, this just might be the instrument group for you! Our horn flashes need to be snappy, play high and proud!

• 10 Block swings from between legs up to chest height (straight back)
• Slow American hammers (with block—be careful), 10 reps each side
• 10 Block pushups

Once you have completed 3 rounds, drop your brick, mosey around the parking lot and proceed to the middle circle…

Station 3 percussion

This is where the losers hang out, feel free to beat stuff with a stick. Let’s get you playing…

• 10 fast cymbal crashes (clappers), hold arms extended 20 seconds, 10 more fast cymbal crashes
• See how long you can hold those cymbals off the ground! Hold merican position, alternate lifting each hand off the ground for 5 seconds, focusing on core form. 5 reps each hand (10 total)
• Curl with your snare drum! 10 arm curls with blocks

Once you have completed 3 rounds, drop your brick, mosey around the parking lot and proceed to the middle circle…

Station 4 color guard

Questionable life decisions have led up to this point, but at least you get to hold a rifle…it’s fake but you don’t tell people that. Instead you’re hanging out with girls who couldn’t make the cheerleading team. Bring out those colors, girls!

• Rotate those flags! Hold squat position and carefully rotate block with arms extended in front of you, 10 seconds
• Get those glutes ready for spandex pants! 10 Plank jacks
• Suck in your gut, we’re supposed to be the pretty part of band! 10 Freddy Mercury’s (each side)

Once you have completed 3 rounds, drop your brick, mosey a lap around the parking lot and proceed to the middle…

Once in the middle…

You’re already done trying out that instrument group? You must not have liked it. Maybe you can be a band groupie!

Alternate the following (your choice of starting exercise):

• Lift the band equipment into the truck! 5 low half curls, 5 high half curls, 5 full curls
• Get in the truck and pull the cases above you! Legs extended toe touch oblique sit-ups (5 each leg)
• Don’t just stand there…do something! 5 burpees OR double count SSH’s if you’re exhausted

Continue these three exercises until the 6 is in (from all groups). When everyone is in, each group rotates to the next station. Make sure to grab your appropriate block from your prior station.

Once PAX completes one round of each group, they stay in a circle.

3. You notice a girl from the other side of camp. She may not be everyone’s squeeze, but besides her bifocal glasses, orthodontic headgear, and Princess Leigh hair buns, you think she’s pretty cute. That night, you have the weirdest dream…

PAX gathers in a circle, everyone gets into the low plank position.

The Wet Dream

• start in plank position
• 2 pickle pounders
• Rotate to right onto your 6
• 2 pickle pointers
• Rotate to left into plank

This is done in cadence (15 count total). The rotations are alternated after each rep to work each side equally. We could only complete 3 reps because PAX was laughing too much.

4. The guys from tennis camp stole our equipment, we have to chase them down!

All of PAX lines up at bottom of hill

Jail Break to 5th light pole, mosey back in victory

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COT

1 Corinthians 13 says we put childish things away as we grow older. We stop drinking milk and start eating meat. This is a call to learn what you believe, and it’s also a call to live what you learn.

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Moleskin

Shout out to Mr. Clean for printing the exercises for each station. It would’ve been way too hard for PAX to do that while wearing the appropriate protection (on their hands). Oh and thanks to Moneyball for being the “always ready AOQ” with some tape. Now we are all entitled to say “this one time at band camp”…

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News

Lots of fun convergence events and VQ’s coming up all around Chattanooga AO’s in the next few weeks. Don’t be a sissy, get out there!!

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Recent Backblasts

QIC:  Escobar

Date: 07/21/2020

PAX: Deep Dish, Mrs. Baker, Thin Mint, 9Volt, Schnitzel, Black Out, El Chapo, Abercrombie, Woodrider, DNF

AO: The Battery

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Conditions

Overall very pleasant. 71 degrees, 92% humidity (sounds bad), just don’t get close to the asphalt.

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COP

Moseyed over to the parking lot near the ball fields. SSH, Forward Fold, WMH, LBAC (forward and reverse), Teapots. Moseyed up to the top of the hill.

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The Thang

In honor of Sgt. Carson Holquist (25):

Complete each exercise in order. Goal was 5 rounds (that wasn’t realistic in 35 minutes)

• True Americans (Merkin to Plank Jack) x 25
• World War II Sit-Ups x 25 (modify to 100 LBC if desired)
• Dips x 25
• Overhead/Seal Clap Combo x 25
• Burpees x 25

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COT

Exodus 34:21 “You are to labor six days but you must rest on the seventh day; you must even rest during plowing and havesting times.

How often do we live by the idea of “we don’t have time to rest”. It’s detrimental. God tells us, even during our busiest days, we must find time to rest.

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Moleskin

Hydrangeas are beautiful plants. Their flowers are one of my wife’s favorite. Thankfully I had a receipt from buying one recently in my car, so I could write the exercises on in case I needed a reference (and of course I did).

WuzntMe stole a copy of the workout beforehand. Completed it in his sleep and decided to take the COT to heart and practice resting during the workout.

25 Burpees that leads in to 25 True Americans = sucks.

Laying face down on asphalt for a break in between True Americans would normally not be a problem at 6:00 A.M. But this time it felt like my face was going to melt off.

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News

Can someone tell me if you are actually using backblasts to obtain your news?

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Recent Backblasts

QIC: The Count (RESPECT RESPECT)

Date: 07/17/2020

PAX: 17 Total – Black Out, Cold Play, Cow Bell, DNF,  Fiddy Cent, Friar Tuck, Furley, John Doe, Mug Shot, Patrino, Rectum, Snow Patrol, Three Skin, Toe Jelly, Venus, Wood Rider.

AO: Parliment

Conditions

68 Degrees

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COP

Warm up was to mosey to football field and run up across and down the bleachers and to the end zone with short bleachers soft cushy rubber to lay on!!!!  SSH, Forward Fold, Willy Mays Hays, upward dog, downward dog, etc..

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The Thang

Tribute to the Fallen Five –  All exercise sets for each fallen hero was done as a group.  Plank or Al Gore was held as we waited for 6 to complete exercise set.

Carson Homquist – 25 – USMC (25 Captain Thor – 1:5 Ratio of BB Situps / American Hammers)  finish with 5 BB Situps and 25 American Hammers.

Randal Smith – 26 – USN (26 Ranger Merkins / 26 Smurf Jacks

Thomas Sullivan – 40 – USMC (40 Tricep Dips / 40 Squats)

Squire “Skip” Wells – 21 – USMC (Super 21 – 1 Merkin / 1 BB Situps up to 21 Merkins / 21 BB Situps) / Worst Merkin Ever – 21 Wide Merkin – 21 Merkin – 21 Diamond Merkin 

David Wyatt – 37 – USMC (37 Dolly’s / 37 WWII Situps)

Mosey around track to bleachers to run up stairs across the top and down at other end of bleachers.  

END EX

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COT

After count-o-rama and name-o-rama – I spoke of  the young men who lost their lives on July 16, 2015.  Reminded the PAX, that we never know when the end is near, so get right with your faith, your family, and yourself!  

BALL OF MAN: Prayed for our brothers of F3 Chattanooga and those who are going to family health issues.  We also prayed for the leaders of our local, state, and national governments. 

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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.]

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News

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

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Recent Backblasts

QIC:  Gusher

Date: 07/18/2020

PAX: Natty Lite, Pound Dog, Recycle, Blue, Hambone, Old School (respect), Burrito, Pratt

AO: Reformation

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Conditions

72 degrees, Wind coming in hot from the west at 1mph, humidity at a balmy 90% sweat index, dew point at 69 degree, pressure 30.13 in, and UV Index at a solid 0. Allergy at a low risk, with Watson predicting that high humidity will dampen allergens and prevent them from circulating. Not sure who Watson is, but YHC applauds his findings of the day’s pollen count at 6 grains per cubic meter of air. Mosquito Index is moderate, Sweat Index comfortable, and Air Quality is at 38 with Micro Dust/PM2.5 (15.03greekmg/m3) Good – with a finding of Air Quality satisfactory with air pollution posing little to no risk – I mean, we are up on a mountain/ridge. Things are purer.

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COP

SSH (21IC), Willie Mays Hays (15IC), 3rd Grade (15IC), SSH (21IC), Mosey Lap to get a preview of the course.

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AMRAP Circuit of Pure Happiness

Station 1: 10 Burpees and Bear Crawl to next cone

Station 2: 20 Squats and Lunge to next cone

Station 3: 20 Merkins and High Knees to next cone

Station 4: 20 Toe Merkins and Run to next cone

Station 5: 20 Shoulder Taps and Run to next cone

Station 6: 20 BBSU and Bernie to next cone

Station 7: 20 LBC and Run to bottom of hill and back up to station 1 for a repeat.

Each Round the burpee count remains at 10, add one rep to all other stations. Total ground covered per round is (almost) half a mile.

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COT

Encouragement is a greater and more effective motivator than discouragement, criticism, or rugged independence. Knowing there are others who positively push us to be persevere and keep going is a great encouragement, especially when there is a desire to give up and quit. This is true in workouts, but also in most other areas of life. Whether it is in the gloom, or at work or home, let us have an eye for others in order to encourage. When that is our default disposition, we will be listened to more effectively when we do need to offer constructive feedback because the person knows we are for them. One of the purposes of today’s workout was to see how each PAX went through an AMRAP circuit while looking out for one another to push each other, rather than just trying to be the guy who lapped everyone. It was truly awesome to see and shows that F3 consists of HIM who work hard but keep an eye on each other. To know you are with others motivating. YHC had the privilege of Qing the same day his brother Q’ed in Lexington, SC with the same circuit. This demonstrates the connectionalism of F3Nation and knowing others were getting better in another gloom was encouraging. Although, we had a better hill. So, F3Chatt wins. Keep an eye out for those in your life to encourage, build up, and spur on to keep grinding. Grateful for the F3 brothers. Quoted Hebrews 12:1-3 – Great cloud of witnesses…those that go on before us leave a testimony to encourage us to run our races well by faith.

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Moleskin

YHC absolutely overcome to see how excited everyone was to begin the circuit with burpees. It was a joy to surpass even that of the birth of a firstborn. There was some disappointment that each station added a rep per round except for the burpees. But, if there is one thing about life, it is full of disappointments. There is a lesson there. PAX seem to think that the greatest part of The Hill is going down because it just means there is further distance to run up again. Lots of sweat. Not a lot of banter. Lots of great dudes. Really, there was a copious amount of sweat.

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News

Hambone Birthday Q, Tuesday July 21 – Come out for some Respect.

July 18 Dictionary.com Word of the Day – Catalyst: noun – “a person of thing that precipitates an event or change; a person whose talk, enthusiasm, or energy causes others to be more friendly, enthusiastic, or energetic” Use in a sentence: The formation of F3 by HIM served as a catalyst to transform sad clowns into HIM who in turn make others around them better.

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Recent Backblasts