backblasts – Page 82 – F3 Chattanooga

January 1, 2020

The Wages of Sin Are Burpees

(it’s just merkins after taxes)

QIC: 9-Volt

Date: 12/31/2019

PAX: El Chapo, Mrs. Baker, Clothes Pin, Topless, Wuzntme, Mayhem, Toe Tag, Escobar

AO: The Battery

Conditions

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COP

Mosey around the dog park and finish in the Skate park on side labeled “Fun”
PAX lines up on one end of the skate park & performs the “Fun” exercise. Then PAX immediately runs to opposite side of park and performs the “Games” exercise. Repeat

GAMES	Count	Fun	Count
BAC Fwd	15	SSH	10
BAC Rev	15	SSH	10
Seal Clap	15	SSH	10
Fwd Fold	10	SSH	10
Chinook	15	SSH	10
Plank	10	SSH	10
Military Press	15	SSH	10

The Thang

Without any rest PAX moves on to second list of exercises

GAMES	Count	FUN	Count
Plank Jack	20	Squat	20
Peter Parker	15	Imp Walker	15
Burpee	10	Bonnie Blair	10
Merkin	10	High Knees	10
Mt. Climber	10	Calf Raise	30
Bear Crawl		Lunge
Carolina Dry Dock	10	Sit Ups	15
100’s	10	Box Cutter	10
American Hammer	10	Dive Bomber	10
Freddie Merc	10	Flutter Kick	10

Repeat until end of time (After 1st round each PAX picks a number at random and PAX performs the exercise)

COT

Words of wisdom – “The secret to flying is to throw yourself at the Earth and miss”

Moleskin

Mayhem failed to properly miss the Earth

News

1/01/20 Convergence at Lion’s Den

Recent Backblasts

December 31, 2019

Mall Walkers: Part Deux

QIC: Best In Show

Date: 12/31/2019

PAX: Pebbles, Iron Butt, V squared, (The pax formerly know as Sunshine) Sunburn,Peanuts

AO: Boneyard

Conditions

37, brisk, but not to brisk for Pebbles to shed down to shorts and a tee!

COP

Ltitle mosey followed by

SSH (alternated with the following)

High Knees

Smashing Pumpkins

Figure 4 stretch

St Bernard squats

Butt Kickers

The Thang

I randomly lead the group to various places around the Boneyard (a mall walker’s delight) and stopped to perform various exercises
1st Stop

pax lined up and held plank alternating with Al Gores as a solo pax ran to the 3rd 2nd light pole and back. Each pax ran while all others maintained the plank/Al Gore

2nd Stop

Found a nice stretch of wall for some fun performing each for 10 counts;

Donkey Kicks (which may become known as Fissure Kicks?)

Wall Sits with kicks (with a nice Russian themed dance line)

Donkey kicks

Frankenstein Wall Sits- hold for 30 seconds

3rd stop

LBAC

RLBAC

OVERHEAD PRESS

MOROCAN NIGHT CLUB (which I totally forgot how to do, so basically flailed my arms around for 30 seconds)

4th stop

After a very athletic tuck and roll by Iron Butt, we found our way to the cross planter and settled in for;

Dips x10

Incline Merkins x10

Dips x10

Incline Merkins x10

scotted over time the picnic tables And performed 2 30 second rounds of step ups

5th stop

had just a couple of minutes so V2 and I managed to get in a couple of sprints while the pax held plank

Time

COT

I like to create a post where mumble chatter is easier, and today was exceptional. Peanuts was on target with his zingers at my expense. The pax were engaged, it made for a great morning.

it was all in fun, and if it can’t be fun, I don’t want to do it

Moleskin

News

1/1 convergence at Landfill 7 am start

1/4 Soft Launch of AO at Brained Baptist N GA, gonna be awesome

1/13 Gloomiest where you can see LSU shred Clemson!

Recent Backblasts

December 30, 2019

Tinney Time

QIC: Fissure

Date: 12/26/2019

PAX: Swingset, Peanuts, Sunburn, Snow White (Augusta), FNG-Handyman, FNG-MBA

AO: RidgeCut

Conditions

Low 50s and clear

COP

SSH x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC
Fwd Fold x 10 IC
SSH x 10 IC
WMH x 10 IC
SSH x 10 IC
Mosey to first large parking lot by Belvoir
10 merkins IC, 10 squats IC
9 merkins IC, 9 squats IC
8, 8
7, 7
6, 6
Mosey to base of Cock Hill (that’s the name, right?)
5 merkins, 5 squats
4 merkins, 4 squats
3, 3
2, 2
1, 1

The Thang

6 burpees then jailbreak up Cock Hill, grab the 6 then perform 6 Bobby Hurleys (slap the ground/squat then jump shot, yea it’s just a jump squat), then slow mosey back down to the base of the hill
5 burpees and repeat the rest of the fun
4
3
2
1
Mosey back down to grab water bottles, etc then back up to the cars

MOM
American Hammers x 10 IC
1 burpee
Big Boi situps x 10
1 burpee
High plank x 10 IC
1 burpee
Heel touches x 10 IC
1 burpee
Flutterkicks x 10 IC
1 burpee
Six Inches x 10 IC
1 burpee
Low plank x 10 IC
4 burpees (that makes 10 burpees for no flag)

COT

https://f3nation.com/2018/05/13/positive-habit-transfer-q2-4-2/

Bad Habits are easy to slip into, but hard to break. Positive Habits are hard to develop, but easy to slip out of. If it were otherwise, people would simply replace their bad Habits with good ones without the help of anyone else. But it doesn’t work that way. Most people need forcible contact from another person in order to replace their negative Habits with positive ones. This help is best delivered in the form of the Positive Habit Transfer (PHT) .

Moleskin

Swingset brought two of his older brothers and his Dad today. 4 out of 7 pax were Tinneys! According to Snow White, our man Swingset’s tendancy to splash merlot is genetic. He almost made it through today without splashing but he had to pull over before exiting the parking lot to get the hate out. Many thanks to Snow White for filming the event.

News

New Years Day convergence at Lions Den 0700

Gloomies 1/13/20 at Keller Williams downtown, 630pm, check announcements

Recent Backblasts

December 30, 2019

My Pet Rocks

QIC: Sidekick

Date: 12/26/2019

PAX: Coin Purse, FNG-Bed Bug, Money ball, Skitch, Sunshine, Pebbles

AO: Hill City

Conditions

49 degrees and clear

COP

Mosey to the great hall; SSH ICX20; Forward Fold ICX10; LBAC ICX12; Seal Claps ICX12; Cherry Pickers ICX12; Shoulder press ICX12; Slow Mercans ICX12; Slow squats ICX15; SSH ICX15; Mosey to the River walk

The Thang

My pet Rocks

Choose two rocks; 1 should be large enough to push yourself for 10 Over head Presses, the other can be of a medium variety. Place the rocks 50 yds apart

Big Rock – We will perform an exercise in cadence, then bear crawl to the other rock

SMedium rock – We will do reps of bench Press and an ab exercise with the rock, then bear crawl back

We repeated this cycle 6 times. There were some modifications on the travel down with some lunges, some mosey and one walk. Always bear crawl back.

Big Rock – Curls, Squats, bent over rows, Over head press, bench press, Curls

SMedium Rock – Lots of bench press and Tricep extensions, LBC, Big Boys sit ups, Hello Dolly, Rosalita, leg lifts, pretzel crunch – – – All with rock IC

Mosey back to flag

COT

Today I spoke about my Grandfather. We are burying him this afternoon. He was 90 years old and lived a full life. its really hard to live in the moment and realize the memories that you are making in real time, but that is something that I want to be better at. I am very thankful for the 2 hours I had with my grandfather over last weekend, it was the last time I got to spend with him.

Moleskin

My knee is broken.

News

New years convergence at Lions Den on 1/1

3rd F opportunity on Monday the 30th, see Slack

Recent Backblasts

December 30, 2019

Mall walkers (part 1)…..

QIC: Best In Show

Date: 12/30/2019
PAX: Swipe Right, Vaccine, Iron Butt, Toe Tag, Escobar, Sidekick, Fastlane, Swingset, Moneyball, Mayhem, Red Tees, Dolly, Jabooti, Peanuts
AO: Beast Ridge

Conditions

50 degrees, 47 mph wind from the south…

COP

YHC 55th birthday blast, so we kicked it off with 55 SSH. My heart warmed as all pax joined me in the count..

Then we moseyed around to the pavilion and continued with

Imperial Walkers

SSH

High knees

SSH

WMH

SSH

Forward fold/up dog/pike

SSH

The Thang

Wheel of (mis) fortune… (TM Sidekick)

My creative juices were flowing while in vacation and I came up with the beta version of the WOMF. Basically a wheel divided into different exercises and counts. Spin the wheel and perform the exercise it lands on, so genius in its simplicity.

Burpees

Jump squats

Man Climbers

Plank jacks

Inch Worms

St Bernard squats (a crowd favorite)

Merkins

Freddy Mercury

After one round, took a mosey to the 2nd, 2nd light pole and back for another round, but this time the exercises were performed for 30 seconds! The flexibility of the wheel is its real power.

A short mosey back and we finished off with 55 LBC’s. See what I did there.

Moleskin

This was my 3rd birthday celebration with F3. The impact on my life from this group has been great. Seeing the growth of this in Chattanooga and the surrounding areas gives me pride and makes me want to share it with others. Gonna do a better job of EH’ing in 2020!
ALWAYS let Iron Butt lead your prayers, what a gift he has!

This is the fastest I have ever posted a BB. Don’t get used to it

News

Convergence 1/1/20 at Lions Den. 7 am start.

1/4 /20 will be a super secret Black Ops AO at Brainerd Baptist North Georgia location. So pumped for this!

Sidekick has a hernia in his knee. We think Whittler can fix it….

Recent Backblasts

December 28, 2019

12 Days of Iron Pax

QIC: threeskin

Date: 12/27/2019

PAX: Chavez, Mayhem, John Doe, Toe Tag, Peanuts, Cold Play, Snow Patrol, WuzntMe, Clothespin

AO: Hacksaw

Conditions

Amazing for December, kinda like a cool September morning. So lets do Iron Pax stuff.

COP

Short and Sweet so we can see if we can get all 12 days in

SSHs IC
Arm Circles IC
SSHs IC
Good Mornings IC
SSHs IC
Willie Mays Hays IC
SSHs IC
Merkins IC
Imperial Walkers

The 12 Days of Iron Pax

This was my last chance to do an Iron Pax workout in 2019, duh!

Day:
1 – Lap
2 – 8 Ct Body Builder
3 – Bonnie Blair
4 – Coupon Curls IC
5 – Burpees
6 – Imperial Walkers
7 – Squats (Slow Count)
8 – Plank Leg Lifts
9 – Pickle Pointers
10 – Squat Press with Coupon
11 – Mountain Climbers
12 – Merkins

COT

Do something BIG!
Go for it!

When you do, find someone to call and give you a pep talk. I don’t usually share stuff, especially personal stuff. This doesn’t have to be that. Just know that you have an F3 brother there to encourage you no matter what. I encourage your to find them.

Moleskin

Chavez edged me out today but we had to stop before we got to the last lap. He will be an IP contender next year.

Not much MC today, wonder why?

News

New years at Lions Den
Gloomies the 13th

Recent Backblasts

December 28, 2019

Fly-By VQ Landfill, 12/28

QIC: Fly-By

Date: 12/28/2019

PAX: Fissure, Hop-a-Long, Skitch, Uncle Fester, Money Ball, Carmen San Diego (Cherokee), Hasbro, Peanuts, Bumblebee

AO: Landfill

Conditions

53 degrees and overcast

COP

One minute deep squat, 20 leg swings, Abe Vigodas, SSH, little baby arm circles, Moroccon night clubs, mountain climbers, American hammers, flutters, Freddie Mercuries, plank, 20 shoulder touches

The Thang

Ren. Park: Exercises around a soccer field – first round: 15 merkins on each corner, run to each corner on the long ends, do carryovers on the first short end, and broad jump burpees on the second short end. Second round: same thing except 10 merkins on the corners and add two steps between the burpees on the broad jump burpees.

Tunnel of Love: Plank line with army crawl underneath.

Fun with Rocks: flutters while doing rock presses in cadence; then first two-man team workout: complete 100 thrusters with the rock – one partner planks while the other does thrusters – switch as desired; second two-man team workout: complete 100 LBCs – one partner hold rock overhead while the other does LBCs – switch as desired

Sermon on the Mount: Up the large hill three times: first run, second Bernie Sanders, third bear crawl. Start each time with 10 merkins at the bottom. Recover at the top each time with a reading from the Sermon on the Mount.

COT

We talked about the reference in the Sermon on the Mount to taking the “narrow gate.” Life can be much more enriching and beautiful by taking the narrow gate through taking on challenges and confronting fears. Everyone at the workout is taking the narrow gate by challenging himself at the F3 workout. It is life-enriching!

Moleskin

We fought off the wolves over and over again. We reached and went past the 40% threshold over and over again.

News

Remember the January 13 party that Money Ball described.

Recent Backblasts

December 26, 2019

Grab a Fistful of Santa’s Sack

QIC: Ringwald

Date: 12/24/2019

PAX: FNG-Manny, FNG-Sandy, Moneyball, Blindside, Uncle Fester, Skitch, Hobo, Iron Butt, Focker, Training Wheels, Fissure, Sunshine, Mayhem, Half Caff (Loman from F3Knoxville), Back Pew

AO: Hill City

Conditions

It was a warmish, balmy-ish Christmas Eve. 50 degrees.

COP

Warmup in the parking lot

Side straddle hops x 20 IC
1 Burpee
Jump Squats x 15 OYO
2 Burpees
Merkins x 10 IC
3 Burpees
Plank Jacks x 10 IC
Peter Parkers x 10 IC
4 Burpees
Imperial Walkers x 12 IC
5 Burpees

The Thang

Start at the beginning of the walking bridge. Two PAX carry Santa’s Sack to the first stopping point. The rest of the PAX sprint ahead and perform the first exercise waiting on the sack. When it gets there, the next partner group gets the sack and starts carrying. Repeat each exercise until all PAX have carried the sack, then go to next exercise.

Exercises to rotate through (AMRAP while waiting on the sack):
Squat
American Hammers

We made it to the end of the walking bridge after AH, so we performed Merkincides with the white-bricked lines in front of White Bird.

Go to first line, come back and do 1 Merkin
Got to second line, come back and do 2 Merkins
Repeat until you have made it to 10 Merkins

Back across the bridge with Santa’s Sack

Never Cross Dolly
Twinkle Toes/T-Bombs/The Bruce and the Cait

We finished with some Mary by drawing the Alphabet with our legs

COT

Take time to appreciate all you have during the holidays, some aren’t so lucky.

Moleskin

Fissure, being the math wiz that he is, informed us very quickly that we would do a total of 55 Merkins during Merkincides. Drawing the Alphabet with your legs (a) is harder than it sounds and (b) causes a vast amount of gloomhorns to ring out.

Merry CHRISTmas.

News

New Year’s Day Convergence at the Lion’s Den – 7 AM

Recent Backblasts

December 26, 2019

Singing In The Rain (Or just heavy breathing)?

QIC: The Count

Date: 01/04/2020

PAX: 9Volt, DeepDish, Biscuit Ring, Bubbles, ClothesPin, El Chapo, FastLane, Mrs. Baker, Pebbles, PorkBelly, Sandwich, ShotPut

AO: The Battery

Conditions

Light rain, On and Off, about 52 degrees.

COP

Warm Up: Mosey Up Hill to upper P/L near pool. SSH, 21’s (failed – 5 Burpees), Willy Mayes Hayes, LB Arm Circles (foward and backward), Moroccan Night Club, OverHead Seal Claps/Front, Forward Fold.

The Thang

Charles Bronson “JR”

Three Sets of Cones: Starting Point – 40 Yards + 10 Yards.

Starting Point Exercises: 1) SSH – 2) Merkins – 3) Burpees – 4) LBC’s – 5) Squats – 6) Imperial Walkers – 7) Mountain Climbers – 8) Plank Jacks – 9) Lunges

At Starting Point all PAX perform 25 Reps of 1st Exercise (SSH), AYG 40 Yards to second cone, drop to Bear Crawl the last 10 Yards to third cone, and mosey back to starting point. Hold Al Gore until 6 is in. Rinse and Repeat for remaining 8 exercises. That completes first 9 Rounds.

Rinse and Repeat but starting at Lunges and working back to SSH to complete 9 more rounds.

Round of Mary I/C 10 Reps x 13 rounds (1 round per PAX calling exercise and cadence).

COT

Continuing with General Colin Powell’s Leadership Primer: “You don’t know what you can get away with until you try.”

BALL OF MAN: Lifted up in Prayers for the needs of those in the group and those who we knew were asking for prayers.

Moleskin

Not a lot of Mumble Chatter….Too much heavy breathing!! 🙂

News

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

Recent Backblasts

December 26, 2019

Better with Friends

QIC: Mayhem

Date: 12/28/2019

PAX: 9Volt (R), Topless (R), Bubbles (R), Mrs Baker (R), Mustang, Clothespin (AOQ), FNG – Biscuit Ring, El Chapo, Shotput

AO: The Battery

Conditions

50ish, damp and cool…but no rain! Could this really be The Battery??

COP

SSH x 20IC; WMH x 10IC; SSH x 10IC; WGS x 10IC R&L; SSH x 10IC; FF x 10IC; SSH x 10IC
Mosey up Hell Hill to top and re-circle up
LBAC x 10IC; Seal Claps x 10 IC; LBAC-R x 10IC; Chinooks x 10IC; Shoulder Press x 10IC; Slow Squats x 20IC; Merkin/Side Plank x 10IC; Carousel CW x 10IC; Carousel CCW x 10IC

After 10 Count – Line up entire PAX facing parking lot. Cones set up at 10/20/30/40 yds for Suicides:
Round 1 – Jail Break Up/Bernie Back
Round 2 – Bear Crawl/Crawl Bear – 10yd; Drunken Sailor/Skip – 20yd; Basketball Shuffle out/back – 30yd; Jail Break out/back – 40yd

Collect Cones and Mosey back down to track by flags. Gather PAX for Indian Run around Dog Park.

The Thang

Weighted Dora
Round 1
10 Stations with Station 1 as the Dora, rest are AMRAP until Dora returns. 1 goes to Station 8 and rest move up until all Pax hit every station.
Station 1 – 80lb Sandbag Carry to last light pole and back (approx 200yds)
Station 2 – Don Quixote (Windmills)
Station 3 – Shoulder Taps
Station 4 – Lunges
Station 5 – 25lb Dumbbell Rows (Alt 10rep/arm)
Station 6 – Squats
Station 7 – 10lb Medicine Ball Slams (Alternate R&L)
Station 8 – Imperial Walkers
Station 9 – LBCs
Station 10 Merkins

Round 2
Divide Pax counting off by 2
1s (5 Pax) – Carry 100lb Log together to last light pole and back (~200yds)
2s each hold baseball straight out in front until 1s return with log.

Switch and repeat

1 Min of Mary – 100s x 20IC – Time

COT

This Q was similar to one I had done earlier at the Battery that highlighted “laying aside weight” i.e. sin. However, there are some weights we cannot lay aside. As men we can face many burdens…financial, work, family, etc.
It’s harder carrying weight all alone. Even heavier weight carried with friends is easier. That time of year after holidays in the cold of winter where men can go into a hole under “weight”. Stay connected and don’t hesitate to reach out to a brother who may be able to help carry some weight for you. Reference Scripture Ecclesiastes 4:9-12
BALL OF MAN: Prayers for El Chapo’s bro Christopher going through chemo for Pancreatic Cancer, My M’s colleague who just lost her 48yo husband leaving her with 4 kids ages 10-20, also friends son battling Leukemia awaiting bone marrow transplant.

Moleskin

Mrs Baker could not seem to stay on the “Carousel” and Milk Bone may want to consider a new F3 flavor as the dog in the dog park seemed like they really wanted to eat us as we carried the sandbag by them.

News

Convergence 1/1 at Lion’s Den, OTB 1/4 at Brainerd NGa, Gloomies 1/13 – $ to Fissure to HC.