backblasts – Page 80 – F3 Chattanooga

January 16, 2020

AIKEN LEGS OR WHY DOES CANDU FEEL SO RANDY?

QIC: Peanuts aka Hot Nuts

Date: 01/7/2020

PAX: Candu, Pebbles, Sunburn, Dirk

AO: Boneyard

Conditions

Moist with a Waxing Gibbous

COP

In honor of my good friend Fissure, there was no warm up. Actually we did burpee ladders with sprints. Pax lined up at one end of the parking lot and sprinted to the other side to do 10 burpees and then sprinted back to do 9 burpees and so forth until we reach the illustrious 1. At that point the fabulous AOQ instructed that there had been a magical burpee bus that graced us with….wait for it – 5 MORE BURPEES!!!!

The Thang

Pax split into pairs of 2. One pair goes to the wall of shame and the other pair stays in the ‘yard to pump iron.

Trailer Park Boys Bump GIF - TrailerParkBoys Bump Randy GIFs

In the ‘yard there are 2 stations and one with the coupon and one without. For the lucky soul with the coupon they get:

Reverse curls x200
Turn the Wheel x200
Coupon Swings x200
Standing Twist x200
Standing Chest Press x200

For the fortunate soul without the coupon they get:

Pull ups x50
Knee ups x100
Dec Mercans x200
Deep Bar Squats x200
Burpees x100

Turning next to the wall of shame:

Box Jumps x150
Dips x150
Incline Mercans x200
Step ups x200
Monkey Humpers x200

The thang begins when the remaining 1 pax runs from the ‘yard to the wall of shame. Upon reaching the wall he tags out with one of the other pax and they switch places and so forth. This was never much fun. After sustaining tremendous bruises to our collective egos, all pax gather at the the wall for a round of Aiken Legs – Squats x20, Bonnie Blairs x20, Box Jumps x20 and Step ups x20 with no break in between. Sensing the sweet taste merlot in my mouth, we decide to mosey back to the flag.

COT

Talked again about commitment. See the message from my Q the day before if you would like to read more. I am beating the drum!

Counterama, Namerama, Announcearama and the Ball Of Man.

Moleskin

How many Randys can I find that make Candu feel randy?

Recent Backblasts

January 15, 2020

Excellence as Habit

QIC: Mr. Clean

Date: 01/15/2020

PAX: Cosplay, Ducktales, Echo, Hardtail, Hasbro, Milkman, Postman, Skitch, Spackler, Threeskin

AO: The Creek (Official Name Forthcoming — Sale Creek Middle/High School)

Conditions

As Ducktales (and I don’t think he knows I caught this) said, “I’m taking my shirt off in the middle of January, what the hell man.” Details unclear? 63 degrees, stupid wet and humid.

COP

SSH x10 IC

Finkle Swing x10 OYO

3rd Grade Exercises x10 IC

SSH x10 IC

Modified Shoulder Blast (BAC, Reverse BAC, MNC, and Shoulder Press) x10 IC

Imperial Walkers x15 IC

The Thang

Starting something new. Keep it simple.

Dora
100 Merkins

200 LBCs

300 Squats

Tammy Wynette
Pax 1 — 10 BBSU or LBC/Pax 2 — 10 Squats

Flapjack every 10 reps. Rinse and Repeat. Complete 100 reps of EACH.

Indian Run
School Loop. Time.

COT

This week at Sale Creek High School; we are celebrating basketball Homecoming. With this week, we do a “theme day” each day to celebrate in which the students “dress up” based on the theme. Yesterday was “Frat vs. Nerd”, so I dug up an old Pi Kappa Phi “Rush 2007” shirt.

All that said, the shirt had a oft but underrated quote. “We are what we repeatedly do, Excellence then is not an act, but a habit”. Therefore, as we leave today, make seeking excellence a habit. Work to be an excellent husband, father, brother, and/or friend. It must be habitual.
Echo closed us in prayer.

Moleskin

Echo splashed merlot. And then a second time. Irony. That is all…

News

This was Day One and Post One of, hopefully, many at “The Creek”. Please help support it in these 8 weeks of “Launch Period. Think of its importance. Birchwood, Dayton, Graysville, Sale Creek, Bakewell, and North Soddy are ALL convenient to this location.

Recent Backblasts

January 14, 2020

Silence of the Burrito, Part Deux

QIC: Escobar

Date: 01/14/2020

PAX: Holy Kiss, Gusher, Gecko, Burrito, Whittler, Prosciutto, Friar Tuck, Blindside, Laces Out

AO: Smackdown

Conditions

Perfect 60 degrees on the mountain in January for 30 minutes, then came the lightning

COP

1 Lap around the track

SSH x 20

Little Teapots x 10

LBAC x 10

Burpee Apocalypse 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1 = 56

The Thang

BURPEE SUICIDES:

Goal line is the starting point with a cone placed every 10 yards for 10 total cones (so furthest cone #10 was 100 yards away)

Perform suicides by Bernie to the cone, 10 burpees at cone, jog back to goal line, and perform 20 LBC. If you finish the drill, you have traveled 1100 yards, completed 100 burpees and 200 LBCs.

Due to Lightning, time was called a 6:00 A.M.

Gathered under the awning for a moment and decided 30 Merkins OYO where in order to close us out.

I wish we could have attempted the whole workout planned. What we didn’t make it to included: 100 yard bear crawl, 100 yard crawl bear, OR 200 yard walking lunges. Also, another round of the Burpee Apocalypse. Goal was to have each member complete 200 burpees.

COT

“Bring it on, woman.” – Burrito on December 4th challenging myself to silence him as Q for a workout.

This was all the motivation I needed.

A simple friendly challenge that fueled me for the next month. I ran before the workouts to build my endurance and did burpees almost every other day.

Find your motivation, in any way possible. Have a goal and set a date. Work towards it and make it happen.

Moleskin

Not only was Burrito silenced, I’m told he almost splashed merlot. Keep in mind, this was only a 30 minute workout due to lightning. I’d bet the 2nd Burpee Apocalypse would have done the trick.

I couldn’t find my cone I left from my previous Q, I think Burrito took it seriously when I told him to keep it as an expression of my love.

News

None that I remember.

Recent Backblasts

January 12, 2020

Dead Hooker Decathlon

QIC: 9 Volt

Date: 01/11/2020

PAX: Deep Dish, Mrs Baker, Fast Lane, Clothespin, Schnitzel, Biscuit Ring, Shotput, El Chapo, Pork Belly

AO: The Battery

Conditions

Smoking reduces blood flow, which can cause erectile dysfunction
Smoking reduces flow to the limbs, which can require amputation.
Smoking causes type 2 diabetes, which raises blood sugar.
Smoking causes age-related macular degeneration, which can lead to blindness.

COP
Mosey to the greenway… Realize we forgot the dead hookers and mosey back to the open car trunk. PAX each carries a 40lb bag of lime (aka Dead Hooker)

Now, mosey to the greenway with dead hooker over your shoulder.
Respectfully lay dead hooker on sidewalk during COP

SSH x 20 IC
BAC Fwd x 15 IC
BAC Rev x 15 IC
Seal Clap x 15 IC
SSH x 10 IC
Slow Squat x 15 IC
Willie Maze Haze x 15 IC
Crab Jacks x 15 IC
SSH x 10 IC
Grab your dead hooker and mosey to the first light pole

The Thang
PAX performs exercise at each of 10 light poles increasing quantity at each. At the 10th pole PAX moseys to the pavillion for a special treat. Carry dead hooker to each pole.

Decathlon
1. Dead Hooker Squats 10 +2
2. Merkins 5 + 1
3. Capt Thor 1 + 1
4. Burpees 1 + 1
Pavillion – PAX performs 1 minute intervals
Stargazers (max in 1 minute)
Dips (max in 1 minute)
Military Press (max in 1 minute) Use dead hooker or a nice bolder
Step ups (max in 1 minute) With or without dead hooker over your shoulder

Leave dead hooker at pavilion before returning to pole 1

COT

Count-O-Rama 10 PAX in attendance (9 dead hookers and 1 plus size drag queen)

Moleskin

The trunk of a 2011 Camry SE will hold 9 dead hookers

No dead hookers were harmed in the making of this beat down

News

Gloomies Monday 1/13

Recent Backblasts

January 12, 2020

So Fresh and So Clean

QIC: GeekSquad

Date: January 9, 2020
PAX: Backseat, Bandcamp, Ducktales, Fissure, Milkman, Threeskin, U-Turn, FNG-Gruber,
AO: The Huey

Conditions

35 degrees. A little chilly, but not too bad.

COP

S – SSH (25)

T – on your 6 – Toe touch (12 each leg)

A – A-kickers IC (12 count)

R – Russian twist /American Hammers (12)

T – Tony Hawk Burpee (10) instead of clap, do 360

S – SSH (20) *still A little dizzy from Tony Hawk Burpees

The Thang

1.5 mile total

1 lap then 25 merkins; 50 squats then 75 LBCs x 4 sets

Mary’s

LBCs x 10

Side Crunches x 8 (each side)

Freddie Mercurys x 10

Pretzels x 8 (each side)

Examiners x 10

Leg lifts x 10 (each side)

Planks x 1 minute

COT

Get off to a fresh start in 2020! The other day blindside, challenged us from the pulpit to “do 1 more!” He got it from reading A workout book by Arnold Schwartzeneger. I challenged the PAX with pushing themselves to do one more rep, push through the tough times and go the extra mile. Go the extra mile in relationships with friends, family, spouse/significant other and in general. You are all leaders, so lead!

Moleskin

I gotta just do it so I can keep doing it, cause I don’t want to stop doing it.

it will be cool, like straight up Keanu Reeves s#!+

Recent Backblasts

January 12, 2020

The Day After (Gloomies)

QIC: Deep Dish

Date: 01/14/2020

PAX: 9-Volt, Miss Baker, El Chapo, Clothespin

AO: The Battery

Conditions

62 Degrees and absolutely perfect!

COP

Forward Fold x 10 IC

Willy Mayes Hayes x 10 IC

High Knees x 10 IC

J. D. Calf stretches x 10 IC

Imperial Squat Walkers x 10 IC or OYO or just what ever!!!! We struggled

Side Straddle Hop x 25 IC

Mosey around the dog park to the pavillion.

Penalty Burpees x 5

The Thang

Pax grab two coupons each. One light and one heavy.

Round 1:

Bicep Curls x 25 OYO

McCains x 25 OYO

Canseco’ s x 25 OYO

Mosey around the dog park and hold plank or Al Gore till the six is in.

Round 2:

Tricep Extensions x 25 OYO

Crunchy Frog x 25 OYO

Lunges x 25 OYO

Mosey around the dog park and hold plank or Al Gore till the six is in.

Round 3:

Incline & Decline Merkins x 25 total OYO

Big Boy Situps x 25 OYO

Step-Up’s x 25 OYO

Mosey around the dog park and hold plank or Al Gore till the six is in.

Round 4:

Stargazers x 25 OYO

Pickle Pointer x 25 OYO

Squats x 25 OYO

SSH x 25 IC

Round of Mary:

Leg Lifts x 10 IC

100’s x 10 IC

Freddie Mercury’s x 10 IC

Plank x 10 IC

Leg Lifts x 10 IC

Box Cutters x 10 IC

COT

Reminded everyone of the positive energy they bring to the battery and i appreciate there presence each and every week. Looking to recruit FNG’s to our AO and commit to two workouts this year.

Moleskin

El Chapo serenaded us to the song “cat in my shoe”? maybe?

News

John Doe Birthday Q this Saturday. Don’t miss it……maybe a divebomber or two!

Recent Backblasts

January 11, 2020

Four Corners with an Apocalyptic Opening – RidgeCut 1/9/20

QIC: John Doe

Date: 1/9/20

PAX: Swipe Right, Mayhem (R), Woodchuck, Evita, Jazzy Jag, Swing Set, Spangled, Cold Play, Lutefisk, FNG – BM&E

AO:RidgeCut

Conditions

Little chill in the air but overall quite cozy

COP

Short Mosey around the soccer field; SSH – 20 (IC), Forward Fold – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC)

Burpee Apocalypse – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

The Thang

Teamed up : 5 on one team and 6 on the other (doubled up at one station)

One team member at each corner of the field:

Team Member One – Air Squats (AmRep)

Team Member Two – Flutter Kicks (AmRep)

Team Member Three – Bonnie Blairs (AmRep)

Team Member Four – 100s (Am Rep)

Team Member Five – In Motion

Team Member Five Bear crawls short end of the field from Team Member One (Air Squats) to Team Member Two (Flutter Kicks); Tags Team Member Two and begins flutter kicks

Team Member Two sprints long leg of the field to Team Member Three (Bonnie Blairs); Tags Team Member Three and begins Bonnie Blairs

Team Member Three bear crawls short end of field to Team Member Four (100s); Tags Team Member Four and begins 100s

Team Member Four sprints long leg of the field to Team Member One (Air Squats); Tags Team Member One and begins Air Squats

Team Member One bear crawls short end of the field to Team Member Five (Flutter Kicks); Tags Team Member Five and begins Flutter Kicks

Rinse and repeat the circuit until time, continuing to do Amrep for that exercise until tagged

COT

Read a recent post by Tim Tebow where he mentioned success is great, but that he wants us (people) to be significant. And when we begin to transcend what we do and use it to impact others, then we start to lead a life of significance. Success is often times about YOU, where significance is about your impact on OTHERS.

Challenged the PAX to be significant and impact someone today – whether it be through a look, a word, or a touch. Sometimes even the smallest gestures can be the most impactful.

Moleskin

Jazzy Jag likes to bear crawl over faces; Two of the PAX have an appreciation for strong physiques in tights

News

1/13 – Gloomies at Keller Williams Downtown

ThirdF – Every Tuesday: Meet at Chubby’s between 5-5:30pm to help give to the homeless. Sign Ups on the ThirdF Channel of Slack

Recent Backblasts

January 11, 2020

Eight is Not Enough….Go for Sixteen!

QIC: The Count (Respect Respect)

Date: 01/11/2020

PAX: BackPew, BumbleBee, Dolly, MoneyBall, PinkPanther(Respect), FlyBy(Respect), FriarTuck, , Pebbles, UncleFester, LadyScott, Skitch, Fissure

AO: Landfill

Conditions

Temperature about 62 degrees, breezy, ground was wet but the sky was dry.

COP

SSH, Forward Fold, Willie Mays Hayes, SSH

The Thang

When 8 Is Not Enough……16 Is Perfect!
8 Stations w/coupons are at top of hill: Curls, Reverse Lunge, Tricep Extension, Low Slow Squat, Overhead Press, Lunges, Bent-over Row, Squats (Notice exercises alternate between up body and legs).

8 Stations (Cardio) at bottom of hill: Burpees, Smurf Jacks, Imperial Walker, SSH, Mountain Climbers, Butt Kickers, Plank Jacks, Squat Thrust.

PAX pair up at top of hill. 1 PAX does weighted exercise designated at his station (AMRAP) while partner runs down hill and performs cardio exercise at station that corresponds to exercise at top of hill and performs 10 reps with exception of Burpees and Squat Thrusts (5 Reps at these stations) then runs back up the hill where partners flip flop. When 6 is in (all completed both stations and both packs are back up the hill). All PAX rotate to next station. This continues until everyone has progressed through all stations. That completes one round. Between rounds 1 and 2 all PAX run down hill to lower pavilion to perform Mary-LBC, Flutter Kicks, American Hammer. All PAX run up hill, rinse and repeat for Round 2. After Round 2 all PAX go to upper pavilion and Mary – Rosalita, Freddy Mercuries, Oblique Crunches. For last round all both partners go to their original starting point at top of hill and while 1 PAX conducts 10 reps of weighted exercise 2nd PAX hold a plank. Partners flip flop and all PAX hold Al Gore while 6 is complete. All PAX rotate to next station and rinse and repeat. S[peed Round, so no recovery time except those waiting for 6. All PAX hold 90 second Plank to complete beat down!

COT

Counterama, Namerama, Announcearama conducted with Gloomies being mentioned for Monday evening,.
BALL OF MAN: We prayed for Bob, Katie, and those prayer needs we know and for those we don’t know.

Moleskin

Not a lot of mumble chatter as PAX seemed to really get a lot of the beatdown….. 🙂

News

[Gloomies on Monday!

Recent Backblasts

January 11, 2020

Escobar 1 Year of Gloom

QIC: Escobar

Date: 01/10/2020

PAX: Bernie, Anny, Toe Tag, Speed Trap, Snow Patrol, Deep Dish, 9volt, Mrs. Baker, John Doe, Clothespin, Mayhem, Peanuts, Vila, The Count, Ducktales, Chavez, WuzntMe, Moondance, Vaccine, Money Ball, Cold Play, Red Tees, Fast Lane

AO: Hacksaw

Conditions

Moon was only 99.8% Full, but the 56 degrees in Mid January made up for it.

COP

Warm up? 3 PAX rucked for 75 min and 6 other PAX ran a 5k before the start.

Introduced the PAX to the Trinity of Titan 80lb sand bags. After disclaimer given, told PAX to grab and bag and Mosey. The Trinity of bags gave insight to the direction we were headed. Moseyed across Apison Pike, past police station down Swinyar Dr instructing PAX every 100 yards to swap out carrying the bags. Stopped halfway down Swinyar for 20 SSH, then continued to… HOLY HILL.

The Thang

Arrived at the bottom of Holy Hill where 10, or 11, or 12, definitely 12, cones were placed 15 yards apart traversing the hill. Set Trinity Bags off to the side for The Thang.

Inspiration came from my first post, Deep Dish VQ on 1-12-2019. The road was our greenway and the cones were our light posts.

Starting at first cone perform called exercise, run to next cone, perform same exercise decreasing by 1.

Burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 1

Arrived at top of HOLY HILL for 45 seconds of Crunchy Frogs.

Let’s Go Down:

Reverse Lunges (facing top of hill at each station): 20, 18, 16… 2, 2, 2

Arrived at bottom for 45 seconds of Leg Lifts.

Let’s Go Up:

Monkey Humpers: 20, 18, 16… 2, 2, 2

Arrived at top for 45 seconds of Reverse Crunches.

Let’s Go Down:

Decline Merkins: 20, 18, 16… 2, 2, 2 (20 felt great, 18 didn’t, and by 16 I regretted the number)

Grabbed the Trinity and moseyed back to Domino’s parking lot (again calling for bag swap every 100 yards)

Arrived at parking lot with 1 minute left and gave the PAX what they wanted, 1 minute of 100s.

TIME (whew)

COT

COMMITMENT: After all the commitments we make as men (wife, children, friends, church, work, etc.) where do we take the time to commit to ourselves? These early morning workouts are a perfect time to commit to ourselves. No one else is awake and needing us in this moment. “But, I’m too tired.”-Me. I’ve learned that I get as much sleep now as before by going to bed just a little earlier. It’s easy to be ready for bed at 9:30 P.M. when you have been on the go since 4:30 A.M.

ACCOUNTABILITY: “I don’t need accountability, I work out on my own.”-Me. I did go through a stretch (a month or two) where I did a decent job working out at home. But man that sure is boring. I did not push myself to the same level as when working out with others. I fartsacked far too many times. Even to this day, if I plan a 5 A.M. workout at home, I rarely make it out of bed. However, here at the hack, we have made 5 A.M. run club the standard before every workout. I haven’t missed any day that I planned on being there early.

BROTHERHOOD: “I don’t need more friends, I don’t have enough time for my current friends. “-Me. 5:30 A.M. doesn’t take away from your current friends (heck invite them to join and then you will see your friends even more). But if we are being honest, you will forge relationships with the men around you. There is a bonding power between men, when we struggle together. Pushing each other, mumble chatter, and going through the suck of an early morning workout, will all bring you closer to the men around you.

COMFORT ZONE: “I’ll never lead/Q” and “5:30 A.M., that is insane”-Me on both accounts. Now, I love the leading aspect. It challenges me in more ways that I would have imagined. You don’t want to be the guy whose workouts are, uhhhh… easy.

Moleskin

One goal/hope was for some Merlot Splashing to occur. It didn’t happen that I’m aware. However, at least 2 of the PAX (in shape fellers) complained of being lightheaded, so I’ll take that.

Ducktales came to breakfast afterwards and ordered a trayfull of breakfast burritos… for himself. Vila also knows the ins and outs of the Chick-fil-A app better than you.

Oh yeah, 2ndF at Heaven and Ale later the same day was awesome. 9volt has more style that you and Mrs. Baker saw a GMC Yukon go airborn.

News

Gloomies, OTB North GA on Saturdays at 7, Volunteer on the 3rdF channel to help with the weekly Tuesday gathering at Chubby’s BBQ.

Recent Backblasts

January 8, 2020

Threeskin should have been a block mason.

QIC: Clothespin

Date: 01/08/2020

PAX: Bernie, WuzntME, Mayhem, Fastlane, Threeskin, Snow Patrol, Swiperight, Vaccine, Coldplay, Toetag, FNG-SpeedTrap

AO: Hacksaw

Conditions

It would have been a nice day to Fartsack but…… I was on Q! It was cold until some dumb fartface decided to make us workout with blocks… I really wonder about the sanity of the guy on Q this morning.

COP

Mosey to big American Flag get two block along the way
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Seal claps 10 in cadence

The Thang

Round 1:
• Curls-20 on your own with a block (felt great after yesterday’s workout…)
• Toe Merkins- 20 on your own with a block
• Baby Crunches-20 on your own with a block
• Slow Squats-20 on your own with a block
• 5 Burpees
• Lap carrying block walking

Round 2:
• Tricep Extensions- 20 on your own with a block
• Kettle Bell swings- 20 on your own with a block
• Freddie Mercury-16 on your own
• Lunges-20 on your own with a block
• 5 Burpees
• Lap carrying block walking

Round 3:
• Dips 20 On your own using two blocks as Platform
• Decline Merkins-20 on your own using two blocks as a platform
• Big boy sit-ups with a thrust-10 on your own with block
• Squat thrust 10 own with block
• 5 Burpees
• Lap carrying block walking

Round 4:
• Incline Merkins 20 on your own using two blocks as platform
• Military press 20 on your own with a block
• 100’s 20 4 count on your own
• SSH 25 4 count on your own
• 5 burpees

Round 5:
• Line up and pass blocks. We stacked our blocks at one end of the line and passed all of them to the other. Threeskin stacked them very neatly at the other end. (I have an idea to make this go better next time!)

Mary (if time left):
• 1 minute plank
• 20 little baby crunches
• 10 Imperial Walkers in cadence
• 20 flutter Kicks
• 10 Hello Dollies

COT

Keep pushing yourself make time to workout outside of F3. You will get better and you will notice a difference!!
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

John Doe came up in conversation this morning. Something about Hello Dollies being renamed when he fails to wear shorts over his tights…..

News

Gloomies 1-13, OTB North GA Saturday