The Huey – Page 2 – F3 Chattanooga

November 3, 2020

Frosty Huey 11/3

QIC: NordicTrack

Date: 11/03/2020

PAX: Roomba, Hasbro, Postman, Excel, Dundee, Slois Layne, Blue, Cleaver, U-turn, Doogie, Ducktales

AO: The Huey

Conditions

Cold at 34. Concrete bleachers were slick from frost.

COP

We will jog around the track and do some various stretches.

The Thang

Set 1

As a group, we will line up at one end of the parking lot. Do an exercise, then bernie to the other side and jail break back. Hold plank for the six, then 10 merkins.
50 Toe Merkins

25 Mountain Climbers (count each left)

50 Squats

25 Leg lifts

50 BBS

Set 2

Mosey to the Picnic tables

Partner up

P1 does 10 burpees, P2 does a rotation of 25 Gorilla Humpers, 25 Merkins, and 25 BBS to 100 burpees combined

Wrap up

Indigenous People run one lap, then back to picnic tables.

Circle Merkins to 5, then circle leg lifts to time.

COT

Today is election day. There are a lot of strong opinions on either side of the fence. I would encourage everyone to remember why our country is great. There is a lot of lobbying to lead one to believe disaster will strike if the other party gets elected. At the end of the day, no one wants to see our country destroyed. No one wants to leave a disaster for our children and grand children to clean up. Instead of focusing on what divides us, focus on what unites us. The rest will sort itself out.

Moleskin

Had to modify because of the frost. Did not expect it on concrete bleachers.

News

Networking event on Thursday. Beer run later in November.

Recent Backblasts

October 22, 2020

Lazy Doras 10/22

QIC: NordicTrack

Date: 10/22/2020

PAX: Snow Patrol, Coldplay, Dundee, Ducktales, Roomba, Radiohead, Friar Tuck

AO: The Huey

Conditions

61, foggy.

COP

Drop the coupons at the picnic tables. Do a few laps with some exercises mixed in.

The Thang

Do as a team. Coupon needed. Switch at 1/10 the total reps needed. Only the P1 exercises count. The P2 exercises are in lieu of running.
Lazy Dora 2400

P1	P2
200 Merkins	Toe Merkins
200 Freddie Mercury’s (each left)	Little Baby Arm Circles
200 Overhead Press	Pickle Pointers
200 BBS	High Plank

100 Decline Merkins	Dips
200 Leg Lifts	Low Plank
200 Squats (with coupon)	Leg lift hold at 6″
200 Bent Over Rows	Imperial Walkers

200 Curls	Pickle Pounders
200 Shoulder Taps (each left)	Supermans
100 Burpees	Moracan Night Club
200 Monkey Humpers	Side Straddle Hops

COT

Concept taken from Freed to Lead:

As men when we become adults we forget how to make friends. Most men that I know have very few close, male friends (if any). Having another man to confide in, to share in “the struggle” we call life is needed. This was one of the foundational reasons that F3 became so popular. The friends you have are like a target. The closer to the center, the smaller the number of friends, but the closer those friends are. Many of us have friends in the outer rings. Our co-workers, our neighbors, etc. I encourage you to review your friends. If you do not have anyone in the inner circle, make a conscious effort to build them. F3 is a good place to start, but any area of your life can be a good place to look.

Recent Backblasts

October 15, 2020

This Backblast Completes Today’s Q at The Huey

QIC: Fissure

Date: 10/15/2020

PAX: Radiohead, Blue, Milkman, The Count (respect x 2), Red Tees

AO: The Huey

Conditions

60 with minimal cloud cover. Pretty dern nice out

COP

SSH
Fwd Fold
Iraqi tea time
WMH
Imperial Walkers
Teapots
SSH

The Thang

Mosey around a sec while Red Tees got out of his truck then we all mosey’d around the track to the back lot

10 hand release burpees
10 mountain climbers IC
25 merkins oyo
50 big boi situps
75 squats oyo
100 SSH

mosey’d the track and back to the lot

10 hand release burpees
10 mountain climbers IC
25 merkins oyo
25 slow n low squats oyo, 12 monkey humpers IC, 13 monkeys IC, 25 slow n low squats oyo
50 ssh IC

Mosey’d half the track and circled around the flagpole

10 hand release burpees
10 mountain climbers IC
10 merkins, 10 decline merkins, 5 incline merkins
25 big boi situps, 25 big boi situps

COT

Filled in for U-Turn this morning. He’s a quiet assassin and one of the most consistent guys in F3 Chattanooga. He had a great reason to need a sub today and kudos to him for looking out for the group.

Moleskin

The Count rucked 7+ miles before the workout today. He woke up at 230am. He’s not a human.

Blue is a jeweler. See him for any grill repair needs.

Here’s the Q101 link just in case anyone (Burrito) is curious if a backblast is part of a Q’s responsibility: https://f3chattanooga.wpcomstaging.com/q101-2/

Recent Backblasts

October 8, 2020

“I saw somewhere that FiA gets to use Yoga Mats…”

QIC: Mr. Clean

Date: 10/08/20

PAX: Iron Butt (Respect, Respect), Milkman, Dundee, Nordic Track, Ducktales, She Shed, Radiohead, Roomba, Postman, Hasbro, Cleaver, U-Turn, Blue

AO: The Huey

Conditions

57 degrees. Typical Huey Humidity.

COP

SSH x20 IC

Forward Fold OYO

SSH x16 IC

Windmill x 14 IC

SSH x12 IC

Willie Mays Hays x10 IC

SSH x8 IC

The Thang

[Comments]
“Oh God, It’s a Ladder Isn’t it?”
Ladder sets of the following core exercises with a touch of moseying sprinkled, and as promised, the typical level of running was not reached. We stayed under a mile!

10 — Climber Taps OYO

20 — BBSU’s OYO

Mosey to the Large Flag

10 — Climber Taps OYO

20 — BBSU’s OYO

30 — Crunch Kicks OYO

40 — Half Wipers

Mosey to the bridge and cross the Potomac (possible 10 count)

10 — Climber Taps OYO

20 — BBSU’s OYO

30 — Crunch Kicks OYO

40 — Half Wipers OYO

50 — Alternating Arm/Leg Plank OYO

60 — LBC’s

Mosey to Huey Choppa (possible 10 count)

10 — Climber Taps OYO

20 — BBSU’s OYO

30 — Crunch Kicks OYO

40 — Half Wipers OYO

50 — Alternating Arm/Leg Plank OYO

60 — LBC’s OYO

70 — Flutter Kicks OYO

80 — Imperial Walkers OYO

Mosey to Shovel Flag and Circle up around it

10 — Climber Taps

20 — BBSU’s

30 — Crunch Kicks

40 — Half Wipers

50 — Alternating Arm/Leg Plank

60 — LBC’s

70 — Flutter Kicks
TIME

80 — Imperial Walkers

90 — Hollow Body Hold IC100 — Low Plank IC

COT

The issue of faith is not so much whether we believe in God, whether we believe the God we believe in.

⁴ Light shines in the darkness for the upright.

He is gracious, compassionate, and righteous.

⁵ Good will come to the one who lends generously

and conducts his business fairly.

⁶ He will never be shaken.

The righteous one will be remembered forever.

⁷ He will not fear bad news;

his heart is confident, trusting in the Lord.

⁸ His heart is assured; he will not fear.

In the end he will look in triumph on his foes.

⁹ He distributes freely to the poor;

his righteousness endures forever.

His horn will be exalted in honor.

¹⁰ The wicked one will see it and be angry;

he will gnash his teeth in despair. The desire of the wicked leads to ruin.

Moleskin

“Oh God, It’s a ladder isn’t it”

“Man, we definitely switched that 80 grit, really exfoliates the back”

“She Shed just decided to do what we all really wanted to do”

“I saw somewhere that FiA gets to use Yoga mats at their workouts”

“Ducktales can bring the Yoga mats for us!”

News

Recent Backblasts

September 29, 2020

Ring Around the Huey

QIC: NordicTrack

Date: 09/29/2020

PAX: Rhomba, Radio Head, U-Turn, Ducktales, Geeksquad, Cleaver, Blue, Turtle, Hasbrow, Dundee

AO: The Huey

Conditions

Cool at 57, slight humidity. Freshly mowed Grass.

COP

SSH

Forward Folds

Willy Mays Hays

LB Arm Circles (and reverse)

Iraqi T-Time

Some various leg and back stretches

The Thang

Perform a round, then do a lap around the park. Stop at each open bench and do 10 dips. If the bench is occupied, skip and go to the next one. Do as many rounds as possible until time is called.
Ring around the Huey
Round 1

25 Merkins

50 LBC

75 Squats

Round 2

25 Shoulder Taps

50 Pickle Pointers

75 Toe Merkins

Round 3

25 Dips

50 Pickle Pounders

75 Imperial Walkers

Round 4

25 Skypoints (point to the sky alternating arms)

50 Leg Raises

75 Monkey Humpers

COT

Matthew 7:1-5

“Do not judge, or you too will be judged. ²For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.

³“Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? ⁴How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? ⁵You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.

News

Q spots are open for October.

Recent Backblasts

August 21, 2020

File your chimp callus

QIC: DNF

Date: 8/21/20

PAX: Rollback, Snow Patrol, Escobar, WuzntMe, Ramrod (RESPECT), Bernie, El Chapo (RESPECT), Abercrombie, WoodRider, Toe Tag, Bandwagon, Fiddy Cent, Slim Shady, Sousa

AO: Hacksaw

Conditions

Spitting rain, cooler temperature than our average mornings as of late

COP

SSH x25 IC

Willy Mays Hayes x10 IC

Forward Fold x10 IC

Imperial walkers x30 IC

Honeymooners (hold until recover)

Third grade exercise x10 IC

High knees (continue until recover)

The Thang

Named a new exercise and its called “Eleven”. Done OYO. Hold Al Gore or plank when complete until the six is in

SSH x1 Burpees x10

SSH x2 Burpees x9

SSH x3 Burpees x8

SSH x4 Burpees x7

SSH x5 Burpees x6

SSH x6 Burpees x5

SSH x7 Burpees x4

SSH x8 Burpees x3

SSH x9 Burpees x2

SSH x10 Burpees x1

Next was a game of 21. PAX performs SSH’s to 21. Q counts cadence only to a certain point, and is then silent. All PAX must stop with hands to his side at 21 or penalty burpees ensue. We failed twice (10 burpees the first time, 5 on the second). The third approach was an ACE

Bonnie Blairs x30 OYO

Squats x30 OYO

Lunges x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Merkins x40 OYO

Wide Merkins x40 OYO

Diamond Merkins x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Big Boy sit-ups x10 OYO

Freddie Mercury’s x30 OYO

LBC’s x30 OYO

Lap after complete, then hold Al Gore or plank until six is in

Last exercise was Catch Me If You Can. PAX was divided into groups of two. Partner one runs Bernie lap while partner two does 5 burpees. After partner two completes his burpees he runs and tags partner one, and the roles reverse to partner two doing the burpees and partner one running bernie.

COT

1 Peter 4:8-10

Above all, keep loving one another earnestly, since love covers a multitude of sins. Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace

Strength in versatility… that’s what this is about, and it’s something we represent well in F3 Chattanooga. We don’t all need to be the same, and have the same skills. In fact, it’s the opposite. We fill holes in our organization by coming forward with our individual skills and talents. This is one of the most encouraging things about being a part of this group. I looked around our circle this morning and spoke to MANY leadership skills that are brought by individual PAX who were present, and I stressed that we are all leaders, and its a skill that we are all passionate about and continuing to develop… together. I encouraged everyone to keep this up, and to always seek to find ways in which they want to step out front to motivate and lead our men.

MOLESKIN

One of the rounds of penalty burpees while we played 21 was entirely the Q’s fault!! We moved on from that ridiculousness, in good form.

Recent Backblasts

August 19, 2020

Can you make my legs not work please?

QIC: Sidekick

Date: 08/04/2020

PAX: Postman, hasbro, Dundee, Nordictrack, Blue, Footloose, Friar Tuck, Cleaver, Resume, Milkman, Geek Squad, Ducktales

AO: Huey

Conditions

74 and muggy

COP

SSH ICX20; Forward Fold ICX12; 3rd Grade Exercises ICX12; Slow Squats ICX15; Mosey around track to pavilion; Grab a table and Step up with high knee X10 each leg; Bench assisted lunge X10 each leg; DEEP Ircans ICX15; Mosey over to bleachers

The Thang

So in my 5+ years of F3 this was the first total leg day I had ever Q’ed. We shall see how it goes
Title of exercises or routine
11s O legs

Right leg behind you on the bleachers – 10 one legged squats – Box Jump up to bleacher and land with a DEEP squat – repeat all the way up to the top – 1 Imperial Squat – Box Jump down and land with a DEEP squat.

Repeat through the 11s until you end with 1 one legged squat on bottom and 10 Imperial Squats on top

Early finishers to parking lot for 20 Gorilla humpers and a short mosey around the lot while we wait for the 6.

We can’t walk crooked, so repeat the 11s with the legs swapped.

Early finishers back to the lot for 20 Gorilla Humpers and another short mosey for the 6.

Mosey back to the pavillion for a quick upper body cause we have to

20 DEEP IRcans IC; 20 DEEP Dercans IC

Mosey back to the flag

Time

COT

Talked about the great growth in F3 over the last couple of years and the growth at the HUEY. Guys are getting out and spreading around the region. Good work done by all

Moleskin

Leg Day was a success. In retrospect, it was rough on me.

News

Recent Backblasts

August 13, 2020

The Huey 2 Stations of Fun

QIC: NordicTrack

Date: 08/10/2020
PAX: Geek Squad, Llyod, Hasbro, u-turn, Blue, Gretel, Slois Lane, Nordictrack, Friar Tuck, Mr Clean
AO: Huey

Conditions

Warm and humid.

COP

Fast Walk/Slow Mosey to back parking lot.

SSH

Forward Folds

Willie Mays Hays

Little Baby Arm Circles

LBAC Reverse

Windmills

Burpees (add more for each Bud Light truck)

The Thang

Station 1 is back parking lot.

Station 2 is Picnic tables.

Split Pax between starting stations. Drop coupons at station 1. Complete a set as a group. Mosey to other station (always turn right to take the long way around). Rinse and repeat.
Station to Station at The Huey

Station 1 back parking lot	Station 2 picnic tables
Set 1	Set A
Curls x25	Dips x25
American Hammer x30	LBCs x25
Curls x25	Dips x25
Set 2	Set B
Overhead Press x25	Freddie Mercury’s x25
Merkins x25	Shoulder Taps x25 (each left)
Overhead Press x25	Freddie Mercury’s x25
Set 3	Set C
Tricep Extension x25	Pickle Pointers x25
Bus Drivers x15	Decline Merkins x15
Tricep Extension x25	Pickle Pounders x25
Set 4	Set D
Kettle Bell Swings x25	Mountain Climbers x15 (each left)
Squats with Coupon x25	Flutter Kicks x30 (each left)
Kettle Bell Swings x25	Mountain Climbers x15 (each left)

COT

Be in the Moment.

To many times we deal with constant distractions. Our phones and other electronics detract our attention in our daily lives. Multitasking is a myth. It has been proven that focusing on one task at a time is more efficient than focusing on 2 or more tasks simultaneously.

Consider your body language with being in the moment. When talking to your wife, your kids, friends, coworkers, and even the cashier you should be in the moment. Nothing says “I don’t care about you” more than looking at your phone when someone is talking to you.

Moleskin

With the level of humidity, we were swimming around the track.

Recent Backblasts

July 23, 2020

12 Rounds of Fun!

QIC: NordicTrack

Date: 07/23/2020

PAX: Milkman, Radiohead, Slois Layn, Ducktales, Geek Squad, Mr Clean, Cleaver, Dundee, Gretel, Friar Tuck (respect), White Lightning

AO: Huey

Conditions

Humid with a slight chance of Bud Light trucks.

COP

Stretches of various types.

Mosey to back parking lot

Arm workout with no breaks between sets:

Littlebaby arm circles

reverse arm circles

seal claps

Moraccan Night Club

Cherry Pickers

Burpees x10 because of 2 Bud Light trucks

The Thang

Begin each round with a Bernie to the opposite side, and a Jail Break back. End each round with a plank until the 6 is in, followed by 10 Merkins.
12 Rounds of Fun

1. BBS x50

2. Bear Crawl to the cones and back.

3. American Hammers x50 (count each left)

4. Pickle Pointers x50

5. Imperial Walkers x50 (count each left)

6. Pickle Pounders x50

7. Overhead Press x75

8. Alternating Shoulder taps x50

9. LBC x50

10. “Skypoint” while in plank x25 (count each left)

11. Leg Raises x25

12. Crab Walk to the cones and back.

With 10 minutes left. Hallelujah Mosey to Picnic area. Play If I had a Million Dollars, by Bare Naked Ladies, 2 rep for every “million dollars”, switch at start of every chorus.

Dips
Reverse Merkins with underside of table.

Mosey to flag for Warm Down Yoga lead by Ducktales and COT.

COT

Time

Time is the great equalizer. The one resource we all have. Time can only be spent, and we can never get more. Time can be an investment in others. How much time we spend with our families, at our job, watching television, or exercising in the Gloom is a choice.

Every person on this planet has a finite amount of time. The amount of money we have has no bearing on how much time we have. The amount of time we put into someone or something is more valuable than everything else. My kids will not remember that time I got a promotion at work, or if my team wins the Super Bowl. They will remember the amount time I invested in them (forced family fun).

The same can be said on time wasted. No one likes to sit in a waiting room, or in a long line. How many times do meetings drag out longer than needed? Ever go to get a drivers license? If someone is willing to use their time, we should be careful not to waste it.

Choose where we invest time wisely. Respect the person that has invested their time in you. Always be on time. Don’t take more time than you need. Thank everyone for their time. To those that came to this workout. Thank you for choosing to spend your time in the Gloom this morning. I appreciate it.

Moleskin

Mr Clean informs me he now has 3 songs he hates because of F3.

News

Q schedule is available for sign up (Huey) for August.

Recent Backblasts

July 13, 2020

The Core of the Problem

QIC: Mr. Clean

Date: 07/02/2020

PAX: Ducktales, Geek Squad, Hasbro, Postman, Radiohead, Slois Lane, Steam Engine

AO: The Huey

Conditions

72. Sweat Index: Uncomfortable.

COP

SSH x20 IC

Forward Fold x 20 IC

Low/Slow Merkin x10 IC

SSH x10 IC

The Thang

Mosey to the Love Shack for the first round of Huey Core Thursday’s.
Ascending/Descending — 24 Plank Jacks/1 Mountain Climber.

Yeah Routine — Pax hold plank during the entirety of “Yeah” (Joe Nichols not Lil Jon). Each time he says “yeah”: Pax does a plank jack. Each time he says “she”: Pax does a mountain climber. Short Mosey to Parking Lot — Various Core Exercises (Wide Flutters, Flutters, Shake N’ Bake Merkins).

Thunderstruck Routine — Pax hold hollow body hold for song’s entirety. Each time “thunder” is heard: Pax complete a reverse crunch. of exercises] Mosey back to Love Shack. Complete Roxanne Routine. Pax held “dolphin position” for song’s entirety and completed dolphin kicks each time “Roxanne” was said. I

Can Feel it in the Plank Tonight Pax held plank for 4 minutes of Phil Collins’ “In the Air Tonight”

COT

A wise professor, fresh off 42 years of teaching, told me (and the rest of the class) on the first day the following: Teachers MUST be Prepared Persons with Prepared Plans in Prepared Rooms for UNprepared people. Obviously, that quote stuck with me as I passed it along some 10 years later. Teachers aren’t the only ones that must live this way. As men striving to lead, love, and live 3rd, we MUST be prepared for situations life throws at us.

Moleskin

Man, I really loved that song until today. Whelp, there’s another song I will hate after today (x3). Shipping up to Boston by Dropkick Murphys is NOT country. It is also Ducktales jam. Who the heck uses an Indian Run as a “Ten Count”?!

News

CONVERGENCE!! July 4th — 0700 — Gilbert Stephenson Park — Fort Oglethorpe, GA