backblasts – Page 77 – F3 Chattanooga

February 1, 2020

What if there is no tomorrow. There wasn’t one today

QIC: 9-Volt

Date: 02/01/2020 (Ground Hog Eve)

PAX: Schnitzel, Cold Play, Pork Belly, El Chapo, Deep Dish, Clothes Pin, Shotput, Mrs Baker, Bubbles, FNG-Retread

AO: The Battery

Conditions

Alternating periods of shadows and full sun

Good morning campers. Rise and shine for the groundhog day edition of F3. I’m 9-Volt and I will be your zoologist for today’s festivities. I am not a professional and do not know your medical conditions or limitations. You are here on your own volition. Push yourself but modify as necessary so as not to injure yourself.

COP

SSH IC x 20
Abe Vigoda IC x 20
SSH IC x 20
Arm Circles
- Fwd IC x 15
- Rev IC x 15
Seal Clap IC x 15
Miltary Press IC x 15
Chinook IC x 10
SSH IC x 20

The Thang

Groundhog Day
* PAX moseys to the tennis court
* The short end of the court is the groundhog tunnel
* The long end of the court is the open prairie
* Each tunnel has a list of exercises
Starting at point 1 the PAX will perform the 1st exercise and then groundhog crawl to the other end of the tunnel
At the end of the tunnel the PAX will perform the exercise again and then 5 “Groundhogs” before flipping a coin to determine if they see their shadow. (Head = Shadow, Tails = No shadow)
1. PAX sees a shadow – crawl back to opposite end of tunnel, perform exercise and groundhogs again before flipping coin
2. PAX does not see shadow – run across the open prairie to the other tunnel and repeat using the exercise list for that tunnel.
* Upon arriving back at point 1 the PAX advances to next exercise on list

COT

Words of Wisdom:

The groundhog (Marmota monax), also known as a woodchuck, is a rodent of the family Sciuridae, belonging to the group of large ground squirrels known as marmots
The groundhog is by far the largest sciurid in its geographical range
The groundhog is also referred to as a chuck, wood-shock, groundpig, whistlepig
Groundhogs are well-adapted for digging, with short, powerful limbs and curved, thick claws.
The groundhog prefers open country and the edges of woodland, and is rarely far from a burrow entrance
Young groundhogs may be called chucklings
Woodchuck numbers appear to have decreased in Illinois
When alarmed, they use a high-pitched whistle to warn the rest of the colony, hence the name “whistle-pig”
Mostly herbivorous, groundhogs eat primarily wild grasses and other vegetation, including berries and agricultural crops, when available.^[
Groundhogs are one of the few species that enter into true hibernation, and often build a separate “winter burrow” for this purpose
Groundhogs are mostly diurnal, and are often active early in the morning or late afternoon.^[
Usually groundhogs breed in their second year, but a small proportion may breed in their first
Groundhogs may be raised in captivity, but their aggressive nature can pose problems
The burrow is used for safety, retreat in bad weather, hibernating, sleeping, love nest, and nursery.

Moleskin

News

Convergence at the Dame next Saturday 1/8

Recent Backblasts

January 31, 2020

Lion of a Pyramid Scheme

QIC: Ducktales

Date: 02/24/2020

PAX: Money Ball, Blindside, Friar Tuck, Roomba, Payload, Oil Can, Chief, Geek Squad, Whittler, Iron Butt, Sidekick, Pebbles, Burrito, Back Pew, Free Candy, Skitch

AO: Lions Den

Conditions

41 degrees with a wind that had me second guessing #steve…. Once I jumped around some a shirt and pants were a good choice.

COP

Flutter mosey to big hill

Bernie up hill LBC til all of PAX in

Mosey down

Mid way back we circled up in plank for Wheel of mericans. Burrito did 3!

The Thang

PBR- Pyramid Bleacher Routine

Partner A) explode up bleachers and back down small steps

While B starts exercises

100 Merkins

150 2 count flutters (count left foot)

100 burpees

150 2 count flutters AGAIN (right foot)

100 Merkins

For the finishers 150 LBCs (Cheaters!)

Mosey to parking lot.

Turkish wheel with sandbag. I love these and we are going to continue to sprinkle these in until the PAX are slinging 120 bags like pillows.

Still had 3 minutes so we pretzel-ed IC

flutter kicked IC til exactly 06:15

COT

Sidekick had to run and this is proof that our Nantan makes the rounds!

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Thank you for your leadership. YOU MAKE ME WANT TO BE A BETTER MAN

Ball of MEN

Moleskin

Just over 1 year ago I was continuing the EH and got F3 Moneyball out in the Gloom. It was my first Saturday Q at the landfill…. I got the PAX strung out to a record proportion (never pick up the 6 as the Q) To see the growth of leaders that have been impacted by Moneyball record EHing is truly amazing. If you need an AO anywhere Moneyball has 5 friends there and we can launch this Saturday. We met through the Chamber of commerce and Craig is a champion of getting to know you. F3 helps him and myself get our connection for the day out of the way. We share a passion to interact with friends and learn from others and build relationships with new friends.

Today was the first post that I got to lead with one of my close friends. Known in the early morning Gloom as Chief. I called out the runners for being slow and to catch up to me (the slow rucker). I turned around and chief had turned it on, and was on my heels in milliseconds. From our last fellowship together we gained the Universal knowledge to the guide in ANY situation, while at cigar mans fine local establishment. IF EVER in unknown territory just ask yourself, What would Cigar Man Do?

Burrito is renamed donkey show until he changes his name in slack.

Mr. Clean was missed, he is on Q here friday, watch out for the ditch!

Coffiteria was awesome with Back Pew. This talented man gets to show people the holy land for the first time and loves seeing their reactions. Literally trips to Jerusalem. We started forming a plan to take a group of us on a low budget trip that will involve rucking. Here is a map for our route

A map of the various routes Jesus took on His journeys to Jerusalem throughout His ministry. Many of the roads in use then, remain in use today. Some have been used for thousands of years. Bible Mapping, Bible Resources, Journey Mapping, Christian Faith, Jerusalem, Christianity, Bible Verses, Maps, Israel

News

KEEP EHing PAX to burpee, we need other Regions help to get to our goal of 1,000,000 we are currently over 50,000 of these devilish moves so far for 2020.

FRIDAY SCENIC CITY RUCKERS! come join us save your knees and still outrun the pax by Ruck training with us! follow us here <a href="https://twitter.com/intent/tweet?button_hashtag=wordpress&ref_src=twsrc%5Etfw" class="twitter-hashtag-button" data-show-count="false">Tweet #wordpress</a><script async src="https://platform.twitter.com/widgets.js" charset="utf-8"></script>

March 4th 8 am to 9 lets F3 it up at a chamber AM networking https://www.chattanoogachamber.com/events/details/8814

Goruck stars 50 ATL March 7th join Vila and I

http://www.chattanoogamarathon.com/event/half-marathon reach out to me. Clean about relay team.

March 21st 11 am ‪https://ZachAttack5K.itsyourrace.com/event.aspx?id=12280‬ join F3 Huey team

Recent Backblasts

January 31, 2020

Doin’ The Den

QIC: Goose

Date: 02/07/2020

PAX: The Count, Friar Tuck, Geek Squad, Footloose, Rumba, Oil Can, Pay Load, Moneyball, Burrito, Prosciutto, Blindside, Mr Clean

AO: Lions Den

Conditions

Cold and Wet

COP

SSH x25

Willie Mays Hays x15

Forward Fold OYO

Cherry Pickers x20

SSh X25

The Thang

Laps of Steel
Run a lap while going up every staircase on both bleachers.

Adora: 500 total count, either merkins or squats, while partner runs a lap.

Box jumps up steps, 15 incline merkins at every 3rd jump, 4 rounds

Jailbreaks across field x4

Announcements: Convergence tomorrow at The Dame 0700-0800

[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.]

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

January 31, 2020

Q Turned Out to Be a Jerk in the End

QIC: RED TEES

Date: 02/05/2020

PAX: Chief, Blind Side, Burrito, Fissure, Pebbles, Pay Load, Roomba, The Count, Friar Tuck Moneyball, Sidekick, 1 FNG (Footloose)

AO: Lion’s Den

Conditions

It was wet and rainy, like all of 2020

COP

Moseyed to the side of the school and knocked out the usual SSH, stretching and warm up.

The Thang

I’ve been inspired by the recent musical workouts and tried to be original in the soundtrack and how it was used (sometimes unsuccessfully though). We began by doing burpees to U Can’t Touch This by MC Hammer. Each homeboy did a burpee every time U Can’t Touch This was sang. We did arm circles and kept moving in between the verses. We then did a Dora where one Pax bear crawled down and Bernie’d back about 20 yards while the other partner partook in dips, curls, overhead press and squats.

I then tried to use How You Like Me Now in place of Roxanne for the mosey/Bernie trot, but it failed because most of us ran too fast to hear the music. We then did a burpee breakdown to Tom Petty’s, I Won’t Back Down and then moseyed back to the flag for some Mary.

COT

I took a minute to talk about being content and thankful in whatever our circumstances as Paul wrote about and how blessed I felt to be a part of this group of men and the accountability that is so important to me.

Moleskin

I was very humbled at how many guys showed up in such crumby conditions. I laughed when during our mosey/Bernie run Blind Side got stuck in a puddle and just had to keep going forward and backward in it for what seemed like a minute. Pebbles was raised by some sort of animals based on his bear crawling prowess and I unintentionally was “that guy” when I took us from the dry I worked hard to keep us in so we weren’t we and miserable during the gloom to the parking lot for Mary where we just got soaked…That’s on me. Welcome Footloose!

News

3rd F every Tuesday, check Slack and the Tough Mough is coming up in a couple of weeks.

Recent Backblasts

January 31, 2020

Hardcore Partner Core

QIC: Vaccine

Date: 01/31/2020

PAX: Swipe Right, Clothespin, Escobar, Chavez, El Chapo, DNF, Bernie, Snow Patrol, Jazzy Jag, John Doe, Flatline, Runner Up, Wala Wala, Peanuts, Toe Tag, Wuznt Me

AO: Hacksaw

Conditions

A warm 40 degrees, nice and dry

COP

Forward fold, willie mays hayes

mosey to the city hall parking lot

SSH, third grade excercise, seal claps, shoulder press, runner stretches, SSH

The Thang

Four’s a crowd
Table Workouts

1st bench- 15 incline merkins, 2nd bench- 10 box jumps, 3rd bench- 10 dips, 4th bench- 10 calf raises, (repeat for 2 sets) Mosey around the city hall

Only Thing a Pickle Ball Court is Good For

400 merkins, 800 lbc, 800 squats per group of 4. First team member runs a suicide, and then switches, etc. After first round of suicides, then the running switches to a lap. Mosey around city hall

Hardcore Partner Core

Groups of 2, 20 big boy sit ups with targets/20 leg throw downs. Switch

COT

Today’s COT was about the idea of a comfort zone. Getting out of your comfort zone is the reason most of us started attending F3. Imagine the possibilities you are missing sticking to your comfort zone. Don’t let fear of failure prevent you from getting out of your comfort zone, as you can learn the most in failure. Just don’t fail twice.
BALL OF MAN: Swipe Right led a great ball of man flesh

Moleskin

Several stragglers came in late and a few over sleepers but we will leave it up to it being the last Friday of the month, just don’t let it happen again!

News

Don’t forget to follow the 3rd F channel on slack and sign up for Tuesday. Great ministry with some awesome people over at Chubby’s. Very much worth your time.

Sale Creek convergence is pending.

Recent Backblasts

January 31, 2020

Pyramid and 3ish Minute Sets

QIC: Escobar

Date: 02/10/2020

PAX: Threeskin, U-Turn, Burrito, Milkman, Spackler, Hasbro, Lugnut, Mr. Clean, Geek Squad, Ducktales

AO: Huey

Conditions

Low 40s and wet, but the rain stopped beforehand and didn’t start back until time was called. So mostly perfect conditions.

COP

SSH x 30

Pyramid of Run/Merkin/Squat:

Run 200m, 10 Merkins, 10 Squats
Run 200m, 20 Merkins, 20 Squats
Run 200m, 30 Merkins, 30 Squats
Run 200m, 40 Merkins, 40 Squats

The Thang

3ish Minute Blocks of Single Exercise AMRAP:

PULL-UPS
DIPS
BIG BOY SIT-UPS
BURPEES
SQUATS
FLUTTER KICKS
WALKING LUNGES
BEAR CRAWL/CRAWL BEAR (20 YARDS EACH WAY)

(Unfortunately we ran out of time before getting to the Mary)

COT

To quote Hasbro, “The human body is capable and exceedingly able to go far beyond what our mind says we can do.” We have all heard this more times than we can count. But how true does this statement resonate in your life? How do you know your true limit if you never push yourself beyond what your mind tells you? This applies to the physical nature, but also the greater span of everything around you. Push yourself in all aspects of your life, and see if you can find your limit.

Moleskin

Huey time strikes again. When planning the workout, I noted we would have 5 minutes of Mary at the end. So… in my mind, we would start the Mary at 6:10. I couldn’t figure out why we had so much extra time towards the end of the workout, so I was adding extra time to the 3ish minute blocks. It wasn’t until 5:59 when someone said, “its almost over”, that I realized my mistake. (I spent the entire time of the Bear Crawls trying to figure out what we were going to do for another 10 minutes before starting Mary)

Also, Burrito (Scott Simmons) was present, which allowed for plenty of mom jokes and a target for Ducktales’ flatulence.

Side Note: other than a man walking the track solo, no other workout groups were present.

News

Tuff Muff on 2-22

Recent Backblasts

January 31, 2020

Watch that Dark Spot!

QIC: Ducktales

Date: 01/29/2020

PAX: Geek Squad, Hardtail, Hasbron, Milkman, Mr. Clean, Spackler

AO: Liberty Creek

Conditions

Good weather. No stars, so overcast. Several dark spots…

COP

BROOOOOga

Downward Facing things, folding things, TWSS jokes, and of course Warrior Poses

The Thang

Mr. Clean here to help Duck with Backblasts; because, well, that IS what F3 is about. Support. Having the 6. He asked for feedback on the workout: a year ago — “dude, you got to get some organization to this thing”…fast forward to now: “you don’t even need my feedback brother, your energy and zeal for life and exploration drive your Q’s, you’ve successfully embraced your “disorganization” to create workouts that: are great beatdowns, heightens our awareness, and help us forget about the “suck”.
Sale Creek Exploration
Dip rotation on the Raider course.

Mosey to Courtyard. Complete Inclines, Declines, Dips, and various plank exercises on the giant boulders.

Mosey to back lot (dark spot) continue moseying (another dark spot) and a trip around the lot. During the circuit, we completed Squats, Burpees, and various Merkin exercises.

COT

First and foremost, F3 Chattanooga is SO stinkin’ (ats right Pro, I said stinkin’) fortunate to have a leader like Ducktales. Two Growrucks, at least 2 (additional) GoRuck Tough events, and a FULL Tuff Muff (and he hates moseying), and most importantly, for me, he inspired me to look into that “real” mirror of life, you know, that one reflecting the soul. He (along with Geek) made YHC a much better person without knowing it (whoops, cat’s out the bag). Remember, EVERYONE fights a battle in which we know nothing about.

Secondly, in the COT, we talked about using words wisely. Inspired by the Proverbs in which Prosciutto shared along with U-Turn’s lesson about impulse control, we talked about the importance of HOW we use them rather than WHAT we use. YHC also spoke about Wuzn’t Me’s quote (which I thought was great) of the Nice vs. Honesty virtue. Maybe, those are mutually exclusive, and honesty is DEFINITELY a virtue, but can we also make kindness a virtue as well. Honesty is directly related to Integrity, integrity is directly related to a positive reputation, and kindness is also directly related to integrity/reputation. Be Honest. Be Kind. Be Loving. Be Supportive. Be Passionate. Be Deliberate.

Moleskin

–Liberty Creek has some dark spots.

News

***02/08/2020 NO LONGER A CONVERGENCE– More details forthcoming***

Recent Backblasts

January 31, 2020

Hurpees (and other fun) at Hacksaw

QIC: Jazzy Jag

Date: 01/29/2020

PAX: Fastlane, Bernie, WuzntMe, SwipeRight, Escobar, Vaccine, Coldplay, John Doe, Toe Tag, Walla Walla, Maytag, Mayhem (R), Peanuts

AO: Hacksaw

Conditions

Warmer than recent weather. 38 degrees and clear

COP

Mosey long way around field to flag

SSH x 20 IC

Squat x 10 IC

LBAC x 15 IC

Reverse x 15 IC

Smurf jacks x 10 IC

Nolan Ryan’s x 10 IC

Monkey humpers x 10 IC

Merkins x 10 IC

SSH x 20 IC

The Thang

Speed Dating – Hacksaw style

PAX partnered up, one coupon per pair around flag pole

Round of exercises:

5 Hurpees (Burpees with partner jump)

10 manmakers – 5 with coupon, 5 without coupon, transferring to partner halfway

20 overhead press – 10 with/without coupon

30 curls – 15 with/without coupon

40 squats – 20 with/without coupon

When complete, run lap of flags. Upon return, inner partner stays with coupon, outer partner rotates one station.

Repeat. PAX completed a little over 5 rounds

COT

Q reminded everyone that F3 is not a workout group. It is a leadership training group that uses workouts to bring people together. One main way F3 trains leaders is by Qing. Everyone should Q at least once. It is a good opportunity to develop skills that can transfer to other areas.

Moleskin

PAX enjoyed the longer route of mosey to flag circle- several mud puddles were discovered.

Hurpees are spreading in F3 Chattanooga!

News

Sale Creek Convergence on hold – check Slack for more info

Saturday morning Convergence North GA, check Slack for more info

Vaccine VQ Friday Hacksaw!

Recent Backblasts

January 30, 2020

Gloom Mountain Burpees

QIC: Fissure

Date: 01/30/2020

PAX: FNG-Tinkle, Lanyard, Jazzy Jag, Training Wheels, Evita, Peanuts, Doodles, Chavez, Swingset, Zipper

AO: RidgeCut

Conditions

Low 40s and clear

COP

SSH x 10 IC
Fwd Fold x 10 IC
Teapots x 6 IC each side
Iraqi tea time x 10 IC
SSH x 10 IC
Arm circles x 10 IC, reverse x 10 IC
SSH x 10 IC

The Thang

Gloom Mountain Burpees
Stumbled across this on twitter this week and swooned
– Mosey Burpees – Mosey from upper lot to lower lot then back with pitstops for 15 burpee sets – 75 total
– Thunderstruck – 5 minutes – 33 burpees
Chumbawamba (Tubthumping) – 5 minutes – 27 burpees
– Burpee sprint ladder – 10 burpees, sprint to line, 9 burpees, sprint back, etc etc – 55 burpees (modification was running back and forth)
– Uphill Crawl Bear then 5 burpees, Downhill bear crawl then 4 more, etc etc – 15 burpees (modification was running up and down the hill)
– Amrap burpees with only five minutes remaining. In a perfect world we’d have time for a 100 burpee set to finish for 305 total burpees.

Roughly half the group stayed on the burpee train completing ~220 burpees by 0615

COT

Tyran Mathieu had a solid tweet the other day:
Control your emotions doesn’t mean avoid your amotions. Feel that shit, understand that shit, just don’t lose your shit.

We discussed how men are prone to bottle up emotions and the negative that can result.

Moleskin

YHC returned from a week and a half off for a Disney vacation. Copious burpees is a grand way to return.

Our FNG arrived just a few minutes late and we didn’t realize he was a new guy until the COT. Welcome, Tinkle!

Recent Backblasts

January 28, 2020

Choose your Words Wisely

QIC: Prosciutto

Date: 01/28/2020

PAX: Whittler, Pomade, Pediasure, Laces Out (Respect), Holy Kiss, Gusher, Gecko, Friar Tuck

AO: Smackdown

Conditions

“What good is the warmth of summer, without the cold of winter to give it sweetness.”
– John Steinbeck

COP

SSH x 15 IC
BIG Arm Circles x 10 IC
Squats x 10 IC
SSH x 15 IC
Reverse BIG Arm Circles x 10 IC
Memphis Mommy Makers x 7 or ??? 8-count Cadence is troubling
Monkey Humpers x 10 IC
Burpees x 10 OYO
SSH x 15 IC

The Thang

YHC had burpee goals for the PAX, but the PAX was not aware of such goals.
SPARTAN RUN (with – of course – Burpees)
A simple, yet effective movement.

Sprint/Jailbreak from one side of the track to the other (~50 yards)
Burpee (10) OYO
Walk back locked in arms like a team of Spartan warriors.

Repeat 4 times

A couple ten count’s and then we got on with it..
Lieutenant Dan’s
1:4 Ratio of Box Jumps : Lunges
We were reminded to be thankful of our legs, because, “Lt. Dan ain’t got no legs”

Of course, with the legs properly warmed up, it was time to return to original programming
SPARTAN RUN (again with Burpees)
4 more rounds

Circle up around flag for a few minutes of Mary
LBC
Flutter Kick
1 Minute plank hold

Endex.

COT

Proverbs 15
A gentle answer turns away wrath, but a harsh word stirs up anger.
The tongue of the wise adorns knowledge, but the mouth of the fool gushes folly.
The eyes of the Lord are everywhere, keeping watch on the wicked and the good.
The soothing tongue is a tree of life, but a perverse tongue crushes the spirit.

A friend recently explained this verse to me and it opened my eyes then. Then, just yesterday I heard two accounts of people especially close to me receiving unkind and unfair criticism with harsh words. With some reflection, I thought about it more. Words are something each of us get to use each day, and it’s a decision each of us get to make each day, and it’s a conscious decision to determine the integrity and character in those words. Every moment of every day we have an opportunity to build or tear others down. You never will know the magnitude of your words, especially if they’re unkind or unfair. The way you speak to others is an example that you’re setting for those who look to you as a role model or a leader. No pressure. Choose wisely.

Moleskin

It was quiet and serene especially because the jailbreaks seemed to have no end. But, we all knew better, the quiet and calm was due to no Burrito.

There was an unspoken goal of 100 burpees per man, and we attained the goal; without any complaints

This is a great group of dudes, I don’t get to say that enough, so I’ll mention it here. Extremely proud of these men and their pursuit of betterment within themselves and the encouragement provided to the other pax. It’s an honor to spend my mornings with you guys.

News

No News represented today.