backblasts – Page 83 – F3 Chattanooga

December 26, 2019

Merry Christmas we carried the Friggin LOG!!!

QIC: Clothespin

Date: 12/24/2019

PAX: WuzntME, Toe Tag, Mustang, Mrs Baker (R), ThreeSkin, Topless (R), PorkBelly, Deep Dish, 9Volt (R), Escobar, Bubbles

AO: The Battery

Conditions

Not Christmas like AT ALL!!! BAH HUMBUG!!!
Twas the morning before Christmas and all through the park,
Not a creature was stirring except for the Pax! (and the random homeless guy)

COP

Mosey around the dog park. Pick up Topless along the way! Then Circle up.
SSH-10
Willy Mayse Hayse-12
Windmills- 16
Third Grade Exercise- 15
Cherry Pickers- 12 each direction
Military Press- 15
Seal Claps- 12

The Thang

The first part of this sucked and took alot longer than anticipated!
We carried the Friggin Log
Round 1: A team of 4 carried the log for a lap around the dog park while the rest of the pax did Merkins! (There were three teams of four! this took a minute)
Round 2: Same as round 1 but with LBC’s
Round 3: The three teams took a lap without the log while the other pax took turns doing squats with the log!

After we finished being log trucks we moseyed to the pavilion and got coupons.
Curls for the Girls-20
SSH- 20
Incline Merkins-20 (then pass on your Rock)
Military Press-20
SSH-20
Dips-20 (then pass your rock)
Triceps Extensions-20
Step-ups-20
1-Minute Plank
20-LBC
Returned coupons and moseyed back to the flags!

COT

Just remember the reason we are celebrating. Read the Christmas Story to your family.
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

I think the Morning Wood is a success! Although I am pretty sure there is a deepdown hatred for that thing after carrying it two laps! ThreeSkin knows more movie Trivia than any one human being should know!

News

No Christmas Workouts, Gloomies 1-13-2019, Convergence 1-1-19

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December 26, 2019

Don’t Hold Back

QIC: Prosciutto

Date: 12/26/2019

PAX: Bumblebee, Burrito, The Count, Gusher, Whittler

AO: Smackdown

Conditions

mid-40s, day after Christmas and no sign or promise of snow anywhere. Spring blooms will soon be here.

COP

A few weird running laps and then a jail break to the flag…to be discussed later

SSH
High Knees
Butt Kickers
Forward Fold
Inch Worm
Squats

The Thang

FiA is creative…
3 Rounds of different Burpees and Assortment
1 – Superman Burpee / LBC / Fire Hydrant
2 – Star Jump Burpee / BBSU / Parker Peter
3 – Plank Jack Burpee / Leg Raise / Superman (Hold)

Wall Sit Superset
Grab a wall sit and perform these three rounds
1 – Muhammad Ali / Joe Frasier / Ray Lewis IC / Smurf Jacks IC
2 – Muhammad Ali / Joe Frasier / Bus Drivers IC / Smurf Jacks IC
3 – Muhammad Ali / Joe Frasier IC / Smurf Jacks IC

Stairway Beast
6 of each exercise all the way through each round
1 – Bleacher Box Jump / Squats x 6
2 – Bleacher Box Jump / Lunge x 6 (each leg)
3 – Bleacher Box Jump / Jump Squat x 6

Repeat 4x

Pull Ups and Burpees
Count off Pax for order; Each Pax takes a turn at the pull up bars
The amount of pull ups the man of purpose takes, the pax reply with that same number in burpees.

All total for this round- 6 guys performed 40 pull-ups and burpees collectively. We did the math.

COT

Saw a great clip of Nick Saban addressing his team at practice after his players had just run 5 sprints, he said this,
“I just have one question… If you run your last sprint faster than your other five, what’s holding you back?? Your talent is your greatest nemesis when it comes to your mindset. Especially the young guys here who have talent. You’ve always been the best player on your team. And now all the sudden you’ve gotta pay attention to detail and compete with people, you don’t really know how. So, you can learn how! It’s a choice, it’s a decision that everybody can make. Don’t let your talent be your nemesis.”

Moleskin

The message I had in mind to share in the COT drove my desire to see how everyone would respond to the request to jail break at the beginning of the workout when we were fresh out of the fartsack…to test our nemesis.
Burrito ran extra credit sprints because he knew he could do better
Peanut butter M&Ms don’t make you better in the gloom
Mom jokes just before the prayer are… awkward. It felt right with Burrito and Whittler there. Don’t let yourself be fooled.
The Count is awesome; he’s a baaaad mother rucker

News

Annual end of year Christmas Party 1/13; #gloomies channel on slack for more detail

Recent Backblasts

December 24, 2019

Don’t be jelly…or jam

QIC: Whittler

Date: 12/24/2019

PAX: Kickback, Prosciutto, Gusher, Coypu, Holy Kiss, FNG-Mixtape, Gecko

AO: Smackdown

Conditions

Unseasonable warm…and quiet

COP

Warm up lap, in hopes that Burrito would show

40 Merkins

Windmill

Imperial walker

Forward fold

willie Mays Hays

Arm circles

10 Burpees

The Thang

The silence was deafening in the Burritoless morning
Don’t be Jelly
Grid set up for four exercises, with increasing increments on each round. Run 200 meters between each round. Four rounds total

8 Count Bodybuilders 1, 2, 3, 4

V ups 2, 4, 6, 8

Merkins (audible from Worst Merkin ever) 3, 6, 9, 12

Half burps 4, 8, 12, 16

Partner up

Burpee partner jumps x 1 min per partner

Squat jump high fives x 1 min

Partner merkin high fives x 1 min

Wall exercises

Wall sit x 1 min

Uppercut x 1 min

Indian Run x 1 lap

MoM

Flutter kicks

Pretzel crunch

LBC

heel touch

pickle pointers

Pickle pounders

Plank

Finish with yoga pose

COT

Live in the Moment

Life is busy. We get caught up in what the next step is. What does the next day/week/year have in store for me? I struggle to live in the moment. Take each day as it comes to us. We have enough to worry about with the current day, we aren’t supposed to worry about tomorrow. There’s a reason why Scripture tells us to have a DAILY walk with Christ. We should be asking ourselves “What does God want me to do today?” or “How can I serve God TODAY?” instead of “What should I do with my life tomorrow?” Stop trying to control the future and focus on handling the business of the day. Our lives are in better hands when we choose to surrender to God’s will and choose to walk with Christ one day at a time.

Moleskin

It was very quiet without Burrito there.

We had an informative session of the difference between jam and jelly.

News

New Years Day convergence at Lions Den

Gloomies January 13th at Keller Williams

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December 23, 2019

Let It Rain, Let It Rain, Let It Rain

QIC: The Count

Date: 12/23/2019

PAX: Lanyard, Mayhem, Peanuts, Prosciutto, Sidekick, Walla Walla

AO: Beast Ridge

Conditions

48 degrees, Wet, wet, wet….but rain held off during beatdown!

COP

No FNG’s – Disclaimer Disclaimed!! – Stretched as we waited for Prosciuotto and Peanuts to get there. We then did a mosey over to pavilion and continue warm-up, side straddle hop, willie mays hayes, 21 (side straddle hop) FAIL – Add 5 Burpees.

The Thang

[As a group: 5 rounds x 20 Reps. Waiting on 6 hold Al Gore or Plank. At the completion of each round mosey to 40 yard markers in P/L and AYG 40 Yards back to pavilion.

Incline Merkin, Lunges, Plank Jacks, Freddy Mercury
Decline Merkin, Squats, Side Straddle Hop, Flutter Kicks
Wide Arm Merkin, Reverse Lunge, Mountain Climbers, American Hammer
Diamond Merkin, Low Slow Squat, Imperial Walker, Rosalita
Tricep Dips, Alternating Side Squat, Burpees, Big Boy Situps

Speed Round – PAX pick a starting point and do all 5 exercises at that station, Example: Incline Merkin, Decline Merkin, Wide Arm Merkin, Diamond Merkin, Tricep Dips x 10 Reps each than all pax rotate to next set of exercises. Due to time only 3 stations + 1 exercise of 4th station completed.

COT

Counterama, Namerama conducted. Announcement: 3rd-f-event today: Chubby’s between 5:00 and 5:30 PM.

Leadership Lesson # 7

BALL OF MAN: Prayers for family and friends as well as those in the F3 Nation. Also, for little Matthew going through serious heart issues, 48 year old who passed away leaving a wife and children, brother Bob dealing with Cancer. and for those service members deployed for their safe return and reunion with their families.

Moleskin

Probably most interesting mumble-chatter was around bodily functions and Peanuts inability to stay in cadence with SSH (21’s), which also through off TheCount.. LOL 🙂

News

Be on lookout for CSAUP coming soon in January.

Recent Backblasts

December 23, 2019

Pebbles VQ – Boneyard 12/17/19

QIC: Pebbles

Date: 12/17/2019

PAX: Peanuts, VSquared, The Count (RR), Dolly, Backfire, Sunburn

AO: Boneyard

Conditions

Chilly, rainy, and wet.

COP

20-SSH (IC) , 10-Right over left (IC) , 10-Left over right (IC) , 20-High knees (IC) , 20-Slow squats (IC) , 20- Mountain Climbers (IC) , 10-Merkins (IC) , 10-LBAC forward (IC) , 10-LBAC reverse (IC) , 20-Shoulder press (IC) , 15-Seal Claps (IC)

The Thang

Burpee Train
Mosey from parking lot to Base Camp #1 (Bottom of the hill of the Tennis Courts), 15-Bonnie Blairs (IC) , 20-Jump squats (IC) , then jail break up the hill to the corner of the tennis courts. Mosey around the tennis courts to the bottom of the Hill #2. 15-Mountain Climbers (IC) , 10-Plank Jacks (IC) . Bear crawl to the top of the hill towards Food City.

Mosey to Base Camp #2 (2’x2′ squares towards W 40th St), BURPEE TRAIN – 1 Jump forward 1 Burpee, 2 Jumps forward 2 Burpees, 3 Jumps forward 3 Burpees, 4 Jumps forward 4 Burpees, 5 Jumps forward 5 Burpees. Hold plank when finished. Bear Merkins going back across 2’x2′ squares. 1 Merkin Bear Crawl foward 2 squares, 2 Merkins 4 squares forward, 3 Merkins 6 spaces forward, 4 Merkins, 8 spaces forward, 5 Merkins at the end. Hold Plank when finished. 10-Carolina Dry Dogs (IC)

Mosey to Base Camp #3 (Mr. T’s Pizza Parking Lot), 20-SSH (IC) , 20-Bonnie Blairs (IC) , 3 rounds of stairs running single file up to Mojo Burritio.

Mosey back to Base Camp #2, 15-Cotton Picker Stretches (IC) , 10-Right over left (IC) , 10-Left over right (IC) , 15-Tender Groins (IC). Mosey to Top of Hill #2, run backwards down the hill to tennis courts. Mosey back to Parking lot. Done done done.

COT

“Strength through adversity. The strongest steel is forged by the fires of hell. It is pounded and struck repetedly before it’s plunged back into the moulten fire. The fire gives it power and the flexibility and the blows give it strength. Those two things make metal pliable and able to withstand every battle it’s called upon to fight.” -Sherriyn Kenyon

“Blessed are the flexible, for they shall not easily be bent out of shape.” – Michael McGriffy

The goal of the workout was to stretch for flexibility, run for cardio, and push through the pain of growing.

Moleskin

It was raining on and off during the entire workout. At which point everyone’s feet were drenched, we got on the ground for some bear crawls. I doubt there wasn’t a dry spot on anyone. We did a little groin stretch at one point, where Backfire came up with the name TenderGroin

News

Gloomies coming up!

Recent Backblasts

December 21, 2019

El Chapo VQ The Battery 12-21-2019

QIC: El Chapo

Date: 12/21/2019

PAX: Deep Dish, ThreeSkin, Snitzel, 9Volt, Bernie, Mrs. Baker, ToeTag, Bubbles, Clothespin, Sandwich, Shotput, Sidekick, Mayhem,

AO: The Battery

Conditions

41 Degrees
Wind zero so nobody could smell the Twix
Sky cloudy … Santa came out of nowhere and forced the elves to work outside.

COP

Side Straddle Hop 15
Willy Mays Hays 10
Side Straddle Hop 15
Forward Fold 15
Little Baby Arm Circles 15
Wax on Wax Off 10
Sand da Floor 10
Side Straddle Hop 20
Little Baby Crunches 20

The Thang

Yule Log Dash to and fro through the Candy Cane Forest to the North Pole with coupons and “Morning Wood”. Frosty was waiting to give cold welcoming shrug. Elves carried the wood and Santa carried the toys (coupons) . The kid on the naughty list had to pull the wagon

1 x Burpee
2 x Big boy sit-up
3 x squats
4 x Merkin
5 x Imperial Walkers
6 x Military Press w/ coupon and Morning Wood
7 x Burpee
8 x Big Boy Sit-up
9 x Squats w/ coupon and yes the Morning Wood
10 x Merkin
11 x Imperial Walker
12 x Military Press w/coupon and here comes the Mornin Wood again

Round 2

Santa’s Fat Sack

While Santa and Ruldolph delivered toys to all the good girls and boys up and down the Hell Hill. The rest of the reindeer enjoyed some games and dance.

SSH – 45sec
Rest- 20sec
Plank- 1min
Burpee- 1min
Rest- 30sec
Merkin- 1min
Dance- 45sec
Lunge- 1min
Burpee- 1min
Control Freak Merkin 1min
SSH- 1min

We did this for 3 rounds until all the reindeer and all the elves had the opportunity to be Rudolph or Santa

COT

Be at the right place at the right time for the right person. Love your neighbors and be a leader in your community . Let sent

Moleskin

Inflatables and generators

News

Tuesday… The Battery 1 hour beatdown . Come get another sample of the Mornin Wood.

Recent Backblasts

December 21, 2019

Let The Bodies Hit The Floor – Boneyard 12/20/19

QIC: John Doe

Date: 12/20/19

PAX: VSquared, Lady Scott, Iron Butt (RR), Sunburn (R), FNG-Shart Blossom

AO: Boneyard

Conditions

Cold and clear morning with a hint of frost on the ground

COP

Mosey around the track; SSH – 20 (IC), Forward Folds – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), LBAC – 10 (IC), Rev LBAC – 10 (IC), SSH – 20 (IC)

The Thang

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

Round 1

Standing Squats – 20 (IC), Lunges – OYO 15 each leg, Indian Run around the loop

Round 2

Standing Squats – 20 (IC), Lunges – OYO 15 each leg, Calf Raises – OYO 40 each leg, Indian Run around the loop

Round 3

Standing Squats – 10 (IC), Lunges – OYO 15 each leg, Calf Raises – OYO 40 each leg, Bonnie Blairs – 10 each leg, Indian Run around the loop

Round 4

Played the song “Let the Bodies Hit the Floor” – PAX did Burpees each time the song said the phrase “Let the Bodies Hit the Floor” – Constant SSH or High Knees in between the burpees

Finished with 6 minutes of Mary – PAX lead in rotation around the circle
[Description of exercises]

COT

Being that we are on the tail end of our initial clothing drive, I chose to close us out with a COT similar to one we did a few weeks back. It all ties around our Contribution verses our Capacity. I used a balloon analagy and likened it to how they can be a little tougher to blow up at first and has little capacity, but with some stretching (getting out your comfort zone) and some more air (effort) then that balloon begins to expand it’s capacity. As we walk daily my challenge is to increase our contribution to be closer to our capacity and we will truly grow

BALL OF MAN: Prayers for Sunburn’s Mom and the Count’s brother. Prayers for VSquared as he seeks new opportunity

Moleskin

Not a whole lot of chatter this morning. We did have some service transportation bus buprees come through that made some noise. But all in all a quiet and focused morning

News

Meeting at Chubby’s on 12/23 and 12/30 to assist in handing supplies to the homeless

Convergence at Lion’s Den on 1/1/19

Gloomies at Keller Williams Downtown on 1/13/19

Recent Backblasts

December 20, 2019

Catch Me If You Can

QIC: DNF

Date: 12/20/2019

PAX: Red Tees, WuzntMe, Clothespin, Vaccine, ToeTag, Bernie, Peanuts, Escobar, Sidekick

AO: Hacksaw

Conditions

Frosty. Temperature in the mid 20’s

COP

Mosey from lot to flag, take a lap, and circle up

SSH x20 IC

Willy Mays Hayes x10 IC

Forward Fold x10 IC

SSH x30 IC

3rd grade exercises x10 IC

High knees (until recover)

Little baby arm circles x20 IC

Reverse direction x20 IC

Seal Claps x10 IC

The Thang

Mosey to dominos lot (lower body)

20 squats OYO

20 forward lunges OYO

20 reverse lunges OYO

20 mountain climbers OYO

Mosey to base of circle (upper body)

Overhead Press x20 IC

3 minute Burpee AMRAP

10 merkins OYO

Mosey lap and gather around flag (core)

Heel Touches x30 IC

Flutter Kicks x20 IC

Captain Thor x10 IC

Scissor Kicks x20 IC

20 wide merkins OYO

30 Bonnie Blair’s OYO

Catch Me If You Can

Two partners. Partner 1 performs an exercise while Partner 2 runs Bernie. Once partner 1 completes his reps he sprints to partner 2 and they switch

Exercises in the rotation for this were: 5 burpees for 3 switches, 15 merkins for 3 switches, 10 big boy sit ups for one switch

PAX ran one more lap together, then moseyed back to the lot

COT

Never take your health for granted. I shared with the PAX that my wife is struggling with health issues, and has been for quite some time. We have been through a ton of doctors appointments, including a trip to the Mayo Clinic. We are frustrated because we do not have an answer to her chronic fatigue, sore body, and consistently high heart rate. As I made a prayer request for this matter, I expressed how motivating it is to see our groups of F3 men showing up to get better all over town, every morning. We are using our healthy bodies for a solid purpose… to help each other get stronger physically via the Fitness, and mentally via the Fellowship and Faith. Keep taking advantage of being healthy, and push yourself (and each other) to be strong as we can be. We never know when we’ll need to fight…. whether the battle be mental or physical. Keep up the good work!

Moleskin

A large amount of clothes have been donated by our men, to help others in the community.

Recent Backblasts

December 19, 2019

Run Forrest Run – Lions Den 12/18/19

QIC: John Doe

Date: 12/18/2019

PAX: Friar Tuck, Free Time, Ohms, Coypu, Fissure, Blindside, Burrito, The Count (RR)

AO: Lions Den

Conditions

According to The Count, it was a perfect and beautiful morning. It was also cold and crisp with clear skies

COP

Mosey 400m; SSH – 25 (IC), Forward Folds – 10 (IC), Third Grade Exercises – 10 (IC), Willie Mays Hays – 10 (IC), SSH – 25 (IC)

The Thang

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

Run 400M then head to endzone for….

Run Forrest Run

Sprint 20 yds, Jog 20yds (5 times)

Sprint 40 yds, Jog 40 yds (5 times)

Sprint 60 yds, Jog 60 yds (5 times)

Sprint 100 yds, Jog 100yds (2 times)

Sprint 200m, Jog 200m (2 times)

Close the last 6 minutes with 6 minutes of PAX lead Mary

COT

Just finished reading Freed to Lead – mentioned how the book talks of everyone has a dolphin and a daffodil with my interpretation being everyone has a specific and unique talent (dolphin) and a specific and unique passion (daffodil). And that we are individually created with a Divine Design. When that talent intersect with that passion then we know where our Divine Design lays, and to chase and embrace it. I’m still searching but getting closer every day. Challenged the PAX to find a starting point to seek their own Divine Design, and to start with asking those close to them (friends, family, spouses) if they were to describe you in one word, what would it be? You will find commonalities and that may very well be the staring point to where you were meant to go.

BALL OF MAN: Prayers for The Count’s Brother; Prayers for all those families traveling over Christmas

Moleskin

Burrito covered a lot on the Lions Den Channel, but there’s always so much more when theres a rolled tortilla around. But here’s some cliff notes…Ohms is as fast as advertised. Not kidding he’s fast. Coypu does move quick for a guy of his stature. The Count might be the fittest person in F3…he rucked 6 miles prior and then did all these sprints. Unreal. Friar Tuck does not quit!

Oh, and there were a lot of Whittler mom jokes coming from a certain corner….unfortunately he wasn’t there to defend himself

News

Bring Hoodies, Jackets, etc to your AO

Convergence at Lions Den on 1/1/2019

Recent Backblasts

December 19, 2019

Eight Crazy Nights

QIC: Sunshine

Date: 12/19/2019

PAX: Skitch, Back Pew, Backfire, Sherlock, Goose, Ringwald

AO: Hill City

Conditions

Chilly, but dry at 28 degrees

COP

Warmup

Side straddle hop x20

Willy Mays Hayes x10

3rd grade exercise x10

Windmills x10

Imperial Walkers x10

Arm circles forward x10

Arm circles backward x10

Moroccan night club x10

8-count Bodybuilder x1

The Thang

Eight Crazy 8-count bodybuilder variations

1. Eight count body builder x8 (plank jack) – Sprint up the hill

2. Eight count body builder x8 (shoulder taps) – Sprint up the hill

3. Eight count body builder x8 (power plank) – Sprint up the hill

4. Eight count body builder x8 (arm lift) – Sprint up the hill

5. Eight count body builder x8 (window washer) – Sprint up the hill

6. Eight count body builder x8 (hand release merkin) – Sprint up the hill

7. Eight count body builder x8 (peter parkers) – Sprint up the hill

8. Eight count body builder x8 (hand-clap merkin) – Sprint up the hill

Mosey to base of the large steps:

8 box jumps, followed by 8 dips, followed by 8 more box jumps to the top and 8 more dips.

COT

We have been having some great theme days at Hill City for the holidays, so I wanted to add one on for Hanukkah. While not incredibly important religiously, it is a story where lessons can be drawn. Principally, perseverance in the face of adversity. It may not be the ancient Syrian army you are dealing with, but we all face our challenges. Perseverance brings its rewards.