BearCrawl-Burpee-BigBoy-Broad Jumps

QIC:  Skitch

Date: 06/11/2020

PAX: Back Pew, Money Ball, Candu, Flop, Doodles, Sunshine, Ohms, Chief, Pebbles, Hansen, Blindside, Coverup, Cowbell, Red Tees

AO: Hill City


Cooler than summer.


SSH x 40 IC, Forward Fold, Willie Mays Hays, Calf Stretch, Imperial Walkers

The Thang

Mosey to first field and line up toward the field
Bear Crawl-Burpee-Big Boy-Broad Jumps

PAX Bear Crawl in cadence to Q’s count to 10, then 20 burpees on your own, then 30ish big boy situps until Q calls halt/recover, then 40ish broad jumps. First field completed, rinse and repeat across the circle field toward the coupon collection at the base of the Great Hall.

Select coupon(s) and alternate between lunging and mosey with coupon(s) until reach the bottom of Mt. Midoriyama by way of the dip circle where dips were done in cadence.

10 burpees, Bernie up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, bear crawl up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, backwards bear crawl 1/3 way up Mt. Midoriyama, mosey down, big boy situps until 6.

Pick up coupons and mosey back to return coupons. Mosey sans coupons to side of first field. Line up and lunge to parking lot. Time.


Psalm 84. Q shared and meditated on the psalm and expressed how much he longed to get back together with others in house of worship.
BALL OF MAN: Took a knee and prayed it out.


40ish broad jumps in a row is a lot. 20 burpees in a row is a lot. It’s easy to run without a coupon. Thankful for the community of F3. Still missing gathering for worship. It was great to have Cowbell and Hansen back with us. Red Tees was in town. We maxed out Longhorns.


July 4 convergence at new Battlefield AO in Ft. Oglethorpe.

Recent Backblasts

    Steam Engine Meets SmackDown

    QIC: Steam Engine

    Date: 05/28/2020

    PAX: Burrito, Recycle, Hambone, Blue, Pediasure, Prosciutto, Afterbirth, Dundee, Bumblebee, NordicTrack, Laces Out, Ashley Madison, Snatch

    AO: SmackDown

    Conditions: Rain stopped and Sky Q blessed us with a cool 68 degree morning


    Burpees OYO 10x

    Alternating Toe Taps IC 10x

    Imperial Walkers IC 10x

    Windmill IC 10x

    4th Grade Exercise IC 10x

    Squat IC 10x

    SSH IC 10x

    Mosey to end of bleachers

    Thang: Series of exercises performed starting one end of the bleachers and going towards the opposite end

    Burpees OYO 5x

    High Knees down Hold Al Gore IC 10x High Knee back

    Burpees OYO 5x

    Butt Kickers down Hold Al Gore IC 10x Butt Kickers back

    Burpees OYO 5x

    Forward Lunge down Hold Al Gore IC 10x Forward Lunge back

    Burpees OYO 5x

    Backwards Lunge down Hold Al Gore IC 10x Backwards Lunge back

    Burpees OYO 5x

    Bear Crawl down Hold Al Gore IC 10x Bear Crawl back

    Burpees OYO 5x

    Backwards Bear down Hold Al Gore IC 10x Backwards bear back

    Mosey to end zone and circle up

    Shoulder Blaster:

    Little Baby Arm Circles IC 10x

    Reverse Little Baby Arm Circles IC 10x

    Moroccan Night Club IC 10x

    Chinook IC 10x

    Reverse Chinook IC 10x

    Big Baby Arm Circles IC 10x

    Reverse Big Baby Arm Circles IC 10x

    Overhead Clap IC 10x

    Seal Clap IC 10x


    Alternating Shoulder Taps IC 10x

    Right Hand Annie IC 10x

    Left Hand Annie IC 10x

    Plank Jacks IC 10x

    Plank March IC 10x

    Mosey to Flag for Mary

    LBC IC 10x

    RBC IC 10x

    Flutter Kick IC 10x

    Hello Dolly IC 10x

    Rosalita IC 10x

    Big Boy Sit Ups OYO 10x

    Freddy Mercury IC 15x (Selected by Laces Out)

    Burrito Special (Buritto selected last Mary exercise)




    News: Check Slack for updates

    WOD: Read book titled The Talent Code and talks if talent exist. Broken down talent can be summed up to someone who is passionate about something that they are willing to make sacrifices and work hard to be successful. We say Tom Brady is talented but if that was true why was he not drafted in the first two rounds of the NFL draft. Once drafted Brady put in countless hours working out, watching film, and perfecting his craft. So in a way talent doesn’t exist. I will use Ohms as an example. Some might say he’s a talented runner but I witnessed him starting his running journey. I’ve seen the hard work he has put into running and his commitment to become that talented runner we see now. But it wasn’t done over night it was a process.


    QIC: Steam Engine
    Date: 09/01/18
    PAX: Best In Show and Back Pew
    AO: Landfill
    Conditions: Football weather
    Disclaimer: Not a pro, here on free will, push yourself but modify if you need to.

    0700 Was the lone HIM debating to put on my running shoes to go for a long run but Best In Show made an appearance. Still with only two HIM had to make an Omaha on the workout.
    SSH IC 15x
    Cotton Pickers IC 15x
    Windmill IC 15x
    Alternating Toe Touches IC 15x
    Little Arm Circles Forward IC 15x
    LAC Backwards IC 15x
    Chinook IC 15x
    Moroccan Night Club IC 15x
    Back Pew makes an appearance (insert mumble chatter) that is where I realize none of us have a shovel flag thus (insert penalty)
    Burpees OYO 10x (shovel flag penalty)
    Infinity Plank
    Merkins IC 5x
    Annie IC 10x (both arms)
    Plank Jacks IC 10x
    Alternating Shoulder Taps IC 10x
    Plank March IC 10x
    Merkins IC 5x
    Did some decorating by that we moved some benches for the following exercise
    Hurdles: PAX hold low plank while guy in the end hurdles over them and holds low plank once he reaches the end.
    Side Hurdles 2x
    Tunnel of Love: PAX hold a plank while guy in the end army crawls underneath and holds plank once he reaches the end
    Some sandbags were left behind for our enjoyment
    Overhead carry sandbag to the cones w/ shoulder press OYO 10x at the end
    Bear Craw down field and backwards bear back (drew inspiration from Facing the Giants but we had odd numbers so we didn’t have to bear craw with someone on our back)
    Sandbag bear same as block bear but sub the coupon with a sandbag
    Sandbag Swings IC 6x
    Curls IC 10x
    Walk back to Shack
    Asheville Abs IC 5x
    Pretzel IC 8x (both sides)
    Hello Dolly IC 10x
    Rosalita IC 10x
    Flutter Kicks IC 10x
    Best In Show wanted to test out a new move name to come later
    Hold Plank take one leg and move it to the side and back IC 5x (both sides)
    He got this move from a YouTube video
    LBC IC 10x
    RBC IC 10x
    Big Boy Situps OYO 10x
    American Hammers IC 10x

    Convergence at Chickamauga Dam for Labor Day beatdown
    Prayer Request:
    All the HIM traveling this Labor Day weekend
    WOD: Was going to go with a football quote but saw a tweet that really caught my eye. It was from a man that won an Olympic Gold Medal in wrestling back in 1984 in LA.
    “I know God exists. I’ve had too many miracles in my life to deny it” – Mark Schultz
    We go through life wondering if God still does miracles and the answer is yes. There are many miracles around us but we live in a fast pace world that we don’t take the time to realize them. Us waking up every morning is a miracle. Growing up and reaching where we are at this moment is a miracle. God works in our lives leading us to where we need to be and meeting the people that will help us reach our goals.
    Lastly the reason this tweet caught my eye is that life will throw some pretty bad stuff your way and you have to look at the tiny miracles to get you through the day. Mark lost his older brother when the man who created Foxcatcher murdered his brother. So i can only imagine what it took for Mark to get through that.