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

    Workout Brought to You by the Letter B as in Burpee

    QIC: Steam Engine
    Date: 05/16/2020
    PAX: Iron Butt, Moneyball, Fly-by, Rocketman, Goose, Doodles, Candu, Skitch, Fissure
    AO: Landfill
    Conditions: Nice warm day felt like 66 degrees.

    Disclaimer: Welcome, here on your own free will. I am not a professional. Modify exercises if you have to but push yourselves. Obey CDC guidelines by obeying 6′ rule and don’t sneeze or cough on anybody.
    1 Burpee OYO
    Imperial Walkers IC 10x
    2 Burpees OYO
    Alternating Toe Taps IC 10x
    3 Burpees OYO
    Windmill IC 10x
    4 Burpees OYO
    Cherry Pickers IC 10x
    5 Burpees OYO
    High Knees IC 10x
    6 Burpees OYO
    Butt Kickers IC 10x
    7 Burpees OYO
    Wide High Knees IC 10x
    8 Burpees OYO
    Squat IC 10x
    9 Burpees OYO
    SSH IC 10x
    10 Burpees OYO
    10 count
    Mosey to small pavilion
    10 count
    1o Burpees OYO
    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
    Over Head Clap IC 10x
    Seal Clap IC 10x
    Big Baby Arm Circles IC 10x
    Reverse Big Baby Arm Circles IC 10x
    Mosey to be parallel to playground
    5 Burpees OYO forward lunge
    Squats IC 10x reverse lunge
    10 Burpees OYO forward lunge
    Squats IC 20x reverse lunge
    15 Burpees OYO forward lunge
    Squats IC 30x reverse lunge
    10 count
    10 count
    Mosey to soccer fields and pick up  Dwayne along the was
    10 Burpees OYO
    10 Count
    Curls IC 10x
    Shoulder Press IC 10x
    Bent Over Row IC 10x
    Bench Press IC 10x
    Rinse and Repeat Curls, Shoulder Press, Bent Over Row, and Bench Press 3x
    Mosey to pavilion for Mary and returning your Dwayne along the way.
    10 Burpees OYO
    LBC IC 10x
    9 Burpees OYO
    RBC IC 10x
    8 Burpees OYO
    Flutter Kicks IC 10x
    7 Burpees OYO
    Hello Dolly IC 10x
    6 Burpees OYO
    Rosalita IC 10x
    5 Burpees OYO
    Ankle Taps IC 10x
    4 Burpees OYO
    Big Boy Sit Ups 5 OYO
    3 Burpees OYO
    High Plank (Hold)
    2 Burpees OYO
    Low Plank (Hold)
    1 Burpees OYO
    Had a couple of seconds left and wanted the PAX do get their money’s worth
    Wall Sits IC 10x

    WOD: Life is like a relay race. Everyday at 12:01 AM you are handing off the baton to start a new day and are you handing it off to set of for success or will you need to work twice as hard to reach your goal. Everyday you should be working to better yourself that could be physically getting better by working out or reading your bible or reading a leadership book. All these things are setting future you to be successful. If we decide to slack off or procrastinate task for future you to worry you are already setting him up for failure bc now future you has pick up the slack. Each night when you go to sleep ask yourself if you are setting future self to succeed when you had off the baton.

    I Need Longer Gloves

    QIC: Steam Engine
    Date: 05/11/2019
    PAX: Fissure, Ringwald, Uncle Fester, Doodles, She Shed, Fly-By
    AO: The Landfill
    Conditions: Rain held up for the beatdown but left plenty of puddles for us to play in.

    Disclaimer: Hello, I am Steam Engine. I will be on Q you know the drill I am not a pro and you are here on your own free will.
    Side Note: Being Mother’s Day weekend I got my inspiration for this beat down from the Rosary. If anyone knows about the Rosary you pray a series of Hail Mary’s, Our Father, and Glory Be. To show our respect to the mother of Jesus we won’t be praying the rosary this time but instead do an ab exercises for every Hail Mary. Get it.
    The Thang
    Cross (Apostle Creed) (5 Burpees)

    1. Our Father (20 SSH)
    2. Hail Mary (10 LBC IC)
    3. Hail Mary (10 RBC IC)
    4. Hail Mary (10 Flutter Kicks)

    Glory Be (20 Curls IC)

    1. Our Father (20 SSH)
    2. Hail Mary (7 American Hammer IC)
    3. Hail Mary (7 Superman IC)
    4. Hail Mary (7 Australian Snow Angels IC)
    5. Hail Mary (7 American Hammers with Coupon IC)
    6. Hail Mary (7 Hello Dolly IC)
    7. Hail Mary (7 Rosalita IC)
    8. Hail Mary (7 Box Cutters IC)
    9. Hail Mary (7 Dying Cockroach IC)
    10. Hail Mary (5 Outlaw CW OYO & 5 Outlaws CCW OYO: Make O’s with your feet)
    11. Hail Mary (17 100s IC:legs straight at a 45 degree angle of ground, heand and shoulders off ground. Arms by your side with palms facing down do quick 6 inches pulses with arms until you reach 100 ) Clearly underestimated how difficult this one would be. 

    Glory Be (20 Shoulder Press)

    1. Our Father (20 SSH)
    2. Hail Mary (Boat Canoe)
    3. Hail Mary (Captain Thor OYO)
    4. Hail Mary (7 Pretzel IC)
    5. Hail Mary (7 Freddie Mercury IC)
    6. Hail Mary (7 Monkey Crunches OYO: regular sit up but touch your ankles when you come up and go back down)
    7. Hail Mary (7 Never Cross Dolly IC: Iron Cross  with Hello Dolly)
    8. Hail Mary (7 High Plank IC)
    9. Hail Mary (7 Pickler Pounder IC)
    10. Hail Mary (7 Hollywood IC) We got our front and back wet might as well get the sides. 
    11. Hail Mary (7 Hollywood IC)

    Glory Be (20 Bench Press)

    1. Our Father (20 SSH)
    2. Hail Mary (7 Heavy Freddies IC: Freddy Mercury’s holding coupon 6 inches from the ground)
    3. Hail Mary (Homer to Marge)
    4. Hail Mary (7 Low Plank IC)
    5. Hail Mary (7 Low Pickle Pounders)
    6. Hail Mary (7 Ankle Taps IC)
    7. Hail Mary (7 Sweat Angels IC: Double Dolly. Arms and Legs 6-inches off the ground)
    8. Hail Mary (7 Windshield Wipers IC)
    9. Hail Mary (7 Big Boy Sit Up OYO)
    10. Hail Mary (7 Heel Tap IC: Legs table top position bring one leg down where heel taps ground then alternate legs)
    11. Hail Mary (7 Hatching Butterfly OYO) seated position place the bottom of your feet together as you would do if performing the butterfly stretch. Raise hands directly over your head, lay back as if performing a WWII sit-up and return to the starting position with hands over your head.

    Glory Be (20 Bent Over Row)

    1. Our Father (20 SSH)
    2. Hail Mary Partner up (10 Standing Twist with coupont IC)
    3. Hail Mary (7 Imperial Walker IC)
    4. Hail Mary (7 Chopping Wood OYO each side: Coupon chest level bring down outside right foot and extend diagonally across body)
    5. Hail Mary (7 Coupon Halo CW OYO: Make a big circle around upper body using coupon)
    6. Hail Mary (7 Coupon Halo CCW OYO)
    7. Hail Mary (7 Side Plank IC)
    8. Hail Mary (7 Side Plank Opposite side IC)
    9. Hail Mary (7 Straight Leg Raises IC)
    10. Hail Mary (7 Crunchy Frog IC)
    11. Hail Mary (Alphabet OYO)

    Glory Be (20 Bench Press)

    1. Our Father (20 SSH)
    2. Hail Mary (7 LBC IC)
    3. Hail Mary (7 RBC IC)
    4. Hail Mary (7 Hello Dolly IC)
    5. Hail Mary (7 Rosalita IC)
    6. Hail Mary (7 Box Cutters IC)
    7. Hail Mary (7 Freddy Mercury’s IC)
    8. Hail Mary (7 American Hammers IC)
    9. Hail Mary (7 Pretzel IC)
    10. Hail Mary (7 Big Boy sit-ups IC)
    11. Hail Mary (5 Asheville Abs IC)

    Time: we were close to completing but had to return the Dewayne’s back to their proper home and do COT. Below are the final two exercises.
    Glory Be (20 Shoulder Press)
    Medallion Closing Hail, Holy Queen (10 Burpees)

    “The gap between what you are and what you want to be is only as large or small as your commitment. ”
    “But the I was dedicated in so many other ways, too… getting to sleep earlier, not cheating on my diet, drinking water as opposed to other beverages. There’s a lot of different things that go into that word dedication and discipline.” – Pat Downey
    A lot of people talk about commitment and dedication and it is always one-dimensional. People want to get healthy and say they are committed to going to the gym X  amount of times a week. But being healthy is more than going to the gym it is getting rest, eating the right things, and doing the right things when you are not in the gym. I feel like F3 get’s it you come bc you want to be healthier but not only does it challenge you physically but mentally and spiritually. You gain men that call you out when you are slacking and will help you stay committed to the right things.
    Memorial Day convergence at the Dame

    An hour beatdown of nothing but Mary was not the best idea after a storm. We got to splash around making sweat ankles and Australian Snow Angels. Our tailbone and cheeks were sore from the ground.
    Quote of the day came when we did low planks to my side Doodles just states “Wish I had longer gloves” at that moment we lost it. Thanks for that memorable moment Doodles.
    Honorable mentions was “Dude I’m squishing” which I think we all were. We were pretty much a human sponge soaking up all the water from that parking lot.

    In This Corner

    QIC: Steam Engine
    PAX: Geek Squad, Radiohead, Ducktales
    AO: Huey
    Date: 09/20/2018
    Conditions: A modest 70 degrees give or take. I’m not a meteorologist and I forget to look at the temp in the AM.

    Disclaimer was given as we gathered our water jug and headed over to the basketball court.
    Windmill IC 12x
    Cotton Pickers IC 12x
    Imperial Walkers IC 12x
    Alternating Toe Touches IC 12x
    Little Baby Arm Circles IC 12x
    LBAC Reverse IC 12x
    Explained how I was upset that I missed probably the best boxing match of the year on Saturday. So this Q is inspired by boxing we will have 12 3 minute rounds. So in this corner:
    Corner 1:
    1. Jump Rope
    5. Jump Rope
    9. Jump Rope
    Corner 2:
    2. LBC
    6. RBC
    10. American Hammers
    Corner 3:
    3. Burpee
    7. Jump Squat
    11. Bear Crawl
    Corner 4:
    4. Shoulder Press
    8.  Curl
    12. Bent Over Row
    Start the round in one of the corners and after 3 minutes rotate to the next corner to start the next round.

    Prayer Request:
    Families affected by Hurricane Florence
    Health people on the IR list mostly the guys from the Huey and the hammy.
    September 22: Memphis GrowRuck. Free spot available talk to Ducktales for details
    October 13 :training day. Nashville AO will make the trip to lead a Q School.
    WOD: Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given, than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing. – Muhammad Ali
    Go out and try new things.

    Parking Lot Beatdown

    QIC: Steam Engine
    PAX: Prosciutto, Sidekick, Early Bird, ThreeSkin
    Date: 06/25/2018
    AO: Beast Ridge
    Conditions: Tank and Cutoff weather but I forgot mine

    Disclaimer: I am not a professional, push yourself this AM but modify if you need to, if you get hurt we will carry you to your car and point you to the right direction. Let’s go
    Burpees OYO 5x
    SSH IC 15x
    Little Arm Circles IC 15x
    LAC (Reverse) IC 15x
    Chinook IC 15x
    The Thang: Partner up
    Partner 1: Shoulder Press (AMRAP)
    Partner 2: Bear Crawl down parking lot and back
    Switch and repeat for a total of 4 sets (2 each partner)
    Partner 1: Ruck Swing (Kettle-bell swing with a ruck)(AMRAP)
    Partner 2: Bear Crawl and Backwards Bear back
    Switch and repeat for a total of 6 sets (3 each partner)
    Partner 1: Bench Press (AMRAP)
    Partner 2: Lunge and backwards lunge back
    Switch and repeat for a total of 6 sets (3 each partner)
    Still had 5 minutes left so we did some Mary.
    Asheville Abs IC 5x
    Still had roughly a minute left so wanted the give the HIM their moneys worth this AM
    Burpees OYO 10x

    Prayer Request
    Announcements: Bean Run coming up soon be on the look out, GoRuck Tough August, Tough Mudder September, check Slack for other events

    Part III: I Hate Abs Meets F3 Chatt

    QIC: Steam Engine
    PAX: Prosciutto, Best In Show, Snowflake, Candu, Whittler, Uncle Herschel, Geek Squad, Ohms, FNG-Free Bird
    Note: As you can see YHC tried to effectively use the literary device known as polysndeton. A polysndeton is used to add emphases to each individual rather than a large group.
    Date: 03/31/2018
    AO: Landfill
    Conditions: A nice cold 45 degrees definitely not cut off weather but good enough to hate abs.

    Disclaimer: I am not a professional. You are here on your own free will. Push yourself this morning, and modify as you need to. If you are injured or hurt we will escort you to your vehicle and point you to the right direction.
    Little Arm Circles Forward IC 15x
    LAC Backward IC 15x
    Chinook IC 15x
    Moroccan Night Club IC 15x
    Windmill IC 15x
    Cherry Picker IC 15x
    Infinity Plank:
    Alternating Shoulder Taps IC 15x
    Annie both hands IC 15x
    Plank Jack IC 15x
    Wall sits w/ Muhammad Ali IC 15x
    Wall sit w/ Joe Frazier IC 15x
    Wall sit w/ Push Press IC 15x
    Wall sit w/ Side Raises IC 15x
    Wall sit w/ Bus Driver IC 15x
    Itsy Bitsy Spider IC 10x
    Rinse & repeat but with a baby Dwayne in each hand
    Indian Run around field 1 lap
    Asheville Abs IC 4x [One might laugh at the small number 4 for this exercise which probably means you have never done it before. The irony here is that although it seems small it was very painful. Also, irony another literary device that can be use and needs to explaining.]
    Rinse & Repeat 3x
    Lungs and abs are all warmed up time to grab some coupons behind Ohm’s truck. Once the coupons were gathered the HIM partnered up for the following exercise.
    PAX 1: Curls AMRAP
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    PAX 1: Reverse Curls AMRAP
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    PAX 1:Push Press AMRAP
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    PAX 1:American Hammers AMRAP (If the PAX wanted to get his money worth’s this AM American Hammers could have been performed with coupon) 
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    PAX 1:Rows AMRAP
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    PAX 1:Flutter Kicks AMRAP
    PAX 2: Run to lightpole and back and switch
    Rinse & Repeat 2x
    Keeping a close eye on the time QIC decided it was time to return the coupons back home. YHC was expecting a slow stroll to Ohm’s truck but the HIM came to work and wasted no time returning the coupons home which left QIC with roughly 1.5 minutes for some Mary.
    Pretzel IC 10x (performed twice for each side)

    WOD: YHC shared an excerpt from the book he is currently reading titled The Opposite of Loneliness by Marina Keegan. Here is that excerpt: “We don’t have a word for the opposite of loneliness, but if we did, I could say that’s what I want in life. What I’m grateful and thankful to have found at Yale, and what I’m scared of losing when we wake up tomorrow and leave this place. It’s not quite love and it’s not quite community; it’s just this feeling that there are people, an abundance of people, who are in this together. Who are on your team. When the check is paid and you stay at the table. When it’s four a.m. and no one goes to bed. That night with the guitar. That night we can’t remember. That time we did, we went, we saw, we laughed, we felt. The hats.” 
    I choose this as my WOD to encourage the HIM to take advantage of the 2nd F opportunities that we offer. We are more than a work out group. We are a family. We have seen each other grow for the last year, months, or even weeks and we are invested in each other. We all have other obligations but make time to grab breakfast with your brothers or even a drink after work or a glass of milk after a beatdown. If your schedule allows it participate in a CSUP (Completely Stupid and Utterly Pointless) you will make some great memories. Just ask Vila, Ohms, Whittler, and Angus that did a polar plunge last winter or Picasso that ran from Chattanooga to Nashville. The point I am getting at is that you should never feel alone when you are a part of a great group like F3 Chatt.
    I have been gone most of March and it felt great getting to Q this AM. I have been looking forward to this morning the minute Ohms asked who was available to Q and appreciate everyone that came out and worked hard. I have enjoyed meeting some of the newer guys and hope to get to meet the rest of you men the following weeks. I am also proud of all the EH’ing that has been going, it feels great coming back and seeing new guys in the gloom. I hope you enjoyed the small English listen on literary devices, and if you can tell this moleskin contains  another one. [Anaphora a rhetoric device in which a word or group of words are repeated at the beginning of a sentence or clause]. Well I’ve never really enjoyed proof reading my own papers so have fun tearing this BB apart. Just be gentle and not as brutal as I have been these last few days.

    4 Corners

    QIC: Steam Engine
    PAX: Pumpkin, Ohms, Juice, Ringwald, Candu, FNG-Tubbs, Mr. Clean, FNG-Geek Squad, Early Bird
    AO: Landfill
    Date: 1/20/2018
    Conditions: 35 degrees warm enough for shorts

    Disclaimer: Here on your own free will, am not a professional, push yourself & don’t get hurt, modify exercises if need to
    SSH IC 20x
    Cherry Pickers IC 15x
    Wind Mill IC 15x
    Alternating Toe Taps IC 15x
    Imperial Walker IC 15x
    Mosey to Outhouse and pick up small rocks for some wall sits
    The Thang:
    Wall Sits w/ Muhammad Ali using rocks IC 10x
    Wall Sits w/ Joe Frazier using rocks IC 10x
    Wall Sits w/ Shoulder Press using rock IC 10x
    Wall Sits w/ Forward Rock Raises IC 10x
    Return baby rocks home and pick up a Dwayne and mosey to field
    Run 2 laps around the soccer field to allow QIC to drop 4 random cones
    Do the following for 5 minutes:
    Start at Cone 1 sprint to Cone 2 karaoke to Cone 3 Bernie Sanders to Cone 4 karaoke back to Cone 1
    Next series of exercises:
    Cone 1: American Hammers w/ coupon then Bear Crawl to Cone 2
    Cone 2: Jump Squat then Forward Lunge to Cone 3
    Cone 3: Big Boy Sit Ups then Duck Walk to Cone 4
    Cone 4: Burpees then Backward Lunge to Cone 1
    Start with 10 reps then drop to 9 then 8 and so on

    Name FNGs
    Prayer Request:
    Snowflake with sickness during Orlando trip
    Angus’s wife expecting
    Pumpkin’s daughter knee injury during game
    GoRuck Tough see Vila
    Tough Mudder see Ohms
    Chattanooga Marathon Relay see Picasso
    WOD: Whatever you do, work at it with all your heart, as working for the Lord, not for human master. – Colossians 3:23
    I picked this as a verse because I am currently reading The Civilized Engineer by Samuel C. Florman and he talks about how many students are enrolling to be engineers for the money. Florman states “I take little satisfaction in knowing that engineering enrollment has doubled when I learned that young people are entering the profession mainly because it promises steady employment.” During college I had a handful of friends that started off as engineering and after a semester or 2 they would end up changing majors to business. The reason for this is because they were not passionate about engineering, they did not enjoy the learning and challenges that come with engineering. Many people fail in new year resolutions or working out because they are not passionate about what they are doing. In F3 we EH a lot of men and when we do get FNGs they either hate it or fall in love with it and keep coming out. We come out not because we enjoy freezing temperatures but because we love what F3 stands for.