BackBlasts

Excuse Me Lord

Location: Fury

PAX: Alpo, Duggar, Southern Belle, Crayola, Foreclosure, Tootsie Roll, Brut, Inspector

Warmup: 25 SSH

(No Uncle Jesse)

The Thang:

*Laurel/Fury - 25 merkins / 25 squats / 25 abs

*Baptist/Catholic church - 15 decline merkins / burpee broad jump (3/5) across lot / 15 jump squats / mosey back (x3, reduce reps by 5)

*Fire department - 25 decline leg lifts / 25 incline big bois

(FaceTime Uncle Jesse en route to Junior…no answer)

*Junior - run to top, 5 burpees / run to bottom, 25 big bois (x4, alternating forward run and backpedal each round)

*Murderers row - suicide sprint to every other light pole, mosey back

*Fury Road - 20 ct backpedal / 20 ct forward mosey / jail break at yield sign to cars

*1 minute plank

*Time

Announcements: none mentioned

Prayer Requests: none mentioned

NMM:

-Uncle Jesse told me a few days ago that he's never heard of Taking Back Sunday (😱) so the playlist was exclusively sponsored by them just for him

-Uncle Jesse also never did show up to enjoy aforementioned playlist

-Duggar laid some lethal ones along the way that would make Mary Anne smell like Chanel No. 5. More on this a little later.

-Praise God from whom all blessings (and other things) flow. More on this later, too.

-Counting every other light pole on murderers row proved difficult for us so it didn't end up exactly as prescribed. We somehow ended up at the bottom of Fury with elevated heart rates so I guess it worked out.

-Counting cadence whilst backpedaling up a hill got way outta hand. My "thousands" turned into inaudible grunts and the crews' count responses were just as incoherent.

-So Duggar is known far and wide for his prayers and a lot of Qs will outsource their prayers to him. This morning was no different and he started strong, in typical Duggar fashion, thanking God for life and blessings. In the midst of his gratitude, he let slip a loud poot to which he responded "excuse me Lord" and continued giving praise without missing a beat.

Respectfully yours,

Inspector

#stillnotontwitter

Smörgåsbord

Location: Epicenter

PAX: BabyBlu, Weaver, Pusher, Tickle, Mayflower, Abacadaba, kobayashi

Warmup (if any): We started out with a mosey

The Thang: Mosey from place to place around the grounds of the Epicenter and do different exercises called out at random by the Q. Some of these include but are not limited to:

SSH
Merkins
Imperial Walkers
Sit-ups
American Hammers
Step-ups
Dips
Walking Lunges
Inchworms
Frog Hop
Nordic Hamstring Curl
Calf Raises
Squats
Suicides
Dive Bomb Merkins
Planks
etc.

Announcements: 1st Saturday of the month will be at The Woodshed (The Oaks Recovery Center)

Prayer Requests: You shoulda been there.

NMM:

Quotable Notables

Elite athletes cramp ~BabyBlu
What's that touching my backside ~Weaver
(not really sure he said this but it's what I'm writing)
That's my belly ~Pusher

In Memoriam: Cardinal

Location: Talon

PAX: Chipper, Lewinsky (FNG), Special K, Encinoman, Cruiser, Bouché, Varner, Mac n Cheese, Southern Belle, Snake Eyes, Chixie Dicks, Sunshine, Triple Bogey, Crayola, Bubble Wrap, Alpo, Landline, Fratelli, Foreclosure, Inspector

1st half of the workout was F3 Cardinal's VQ, performed in memoriam after his passing earlier this week.

Warmup:

15- Side Straddles Hops

10- Tempo Merkins

10- Flutter Kicks Double Count

10- Little Baby Arm Circles Forward

10- " " Backward

10- Hallujahs

10- Knoxville Cherry Pickers

20 Sec. Samson Hold

PHELPS it out

The Thang:

We counted off and paired up. Stay with your partner during the entire workout for support and accountability.

"Card's Run and Repeat"

2 rounds of each:

5- Burpees

Big Boys

Heels to Heaven

Run

10- Burpees

Little Baby Crunches

Mt. Climbers Double Count

Run

15- Burpees

Air Squats

Freddy Mercury's

Run

20- Burpees

Little r recover.

5 minute EMOM, 3 burpees - whilst performing:

100 big boi sit-ups

100 SSH (4 count, so 200 total)

100 mountain climbers (4 count, so 200 total)

**break off into lines, sprint racing - winner stays in the fold and races next winner, loser joins others and cheers at the finish line.

Time.

Announcements: Woodshed AO is official, 1st Saturday of every month

Prayer Requests: Cardinal's family and all those affected by his passing

NMM:

Welcome FNG Tripp Brunson, hereupon know as Lewinsky for his love of cigars (and we presume loose White House interns). He showed up and showed out - nice work and keep coming back!

The boss was outta town at a wedding so the playlist was not for virgin ears. Foreclosure complimented it, if that tells you anything.

Snake Eyes most assuredly whistles while he twerks.

I've never met Varner but he smoked me on the sprints. Dude is sprightly.

Crayola was the reigning champ of the sprint contest after all eliminations. No one was shocked.

Hit me up for info on where you can get your very own sparkly pop socket for your phone. They make great stocking stuffers, among other things…………. 😏

Respectfully yours,

Inspector

#stillnotontwitter

Cindy visits Fury and brought a ladder

Location: Fury Thursday 1/12

PAX: Flea, Foreclosure, Rapunzel, Bubblewrap, Yorkie, Crayola, Snake Eyes, Encinoman, Fratelli, Brut-Q

Warmup (if any): SSH x 20 IC, Imperial Walkers x 20 IC, CTG x 15 IC (Several coming in hot PAX arrived, 1 more en route) time to get to work. Mosey to Pull-up bars and set a coupon aside for later use.

The Thang: Round 1: "Cindy" 20 minute AMRAP. Round consists of: 5 pull-ups, 10 Merkins (added hand release for additional fun), and 15 Squats (alternated in Jungle Boy style second 10 minutes for added fun). Quick interlude halfway thru to break up rounds: 2 trips across the Monkey Bars. Resume where you left off. One quick mosey to edge of tree line, 🐻 crawl back. Strong finish the last few minutes. Then Cindy broke out her ladder.

Round 2: 50 Big Boy sit-ups, 40 burpees, 30 Goblet Squats, 20 KB Swings, 10 V-Ups. Then back up the ladder, same rep count and same exercises. Several PAX figured out this meant 80 burpees, mumblechatter commenced. Time called with 5 to go, onto Title Belt Thursday challenge.

Crayola called all over to Monkey Bars. Challenge goes: All PAX up to a dead hang, 5 count IC then into a pull-up Last PAX hanging around takes the belt. Final 3 were Rapunzel, Snake Eyes and Crayola. 🐍 👀 came out victorious. Impressive effort by all PAX, especially after several rounds of pull-ups prior thanks to Cindy. RECOVER called, circle up at the Flag.

Announcements: Tweeter needs a D2D team, contact him for info. Saturday at Talon usual time.

Prayer Requests: Our F3Knoxville brothers and family of Cardinal. Crayola and Sharpies mom, Snake Eyes son having eye surgery, YHC mom has oncology/surgical consult tomorrow. YHC prayed us out.

NMM: Great to see Rapunzel out in the Gloom. Doesn't look like he's missed a beat. Max effort put in by all PAX, and a great crowd of double digit PAX is always great to see at Fury. Let's make that the standard COT count. Show up, show out. You can't get better staying in the fartsack, your brothers in the Gloom need you there, and so do you for all 3 F's. Always an honor to lead, and appreciate those that posted.

Until next time, Brut is out.

Always Looks Better On Paper

AO- FURY

Q- Southern Belle

PAX- Yorkie, Sunshine, Tootsie Roll, Brut, Crayola, Inspector, Southern Belle

Disclaimer and one minute warning given.

Conditions- mid 30’s

Warm up at the pull up bars-

20 SSH IC

20 Cut the grass IC

Counted off 1’s and 2’s. Partnered up with the #2 PAX to your left.

Work is cumulative. PAX 1 does 10 reps of prescribed work then hands coupon to PAX 2 to do 10 reps until total reps are complete.

200 Curls

200 Goblet Squats- originally air squats, but Brut started to get a little mouthy. So Goblets it is!

recover. Wasn’t a smoker, but it got us warmed up for what lied ahead.

The Thang-

Stay with your partner. Grab one coupon per pair and head to the light pole on Fury Rd. There are many, but you know which one.

Indian run, kinda sorta but not really, to the bottom of Fury Rd. PAX 1 will begin a fast walk. PAX 2 performs 3 Man Makers and catches up with PAX 1. Then flip flop. Surprising how far a PAX can walk while the other is doing 3 Man Makers…

Bottom of Fury Rd-

PAX 1 performs 10 Murder Bunnies up Fury Rd. Leaving the coupon, mosey back to the bottom and flip flop with PAX 2.

PAX 2 does prescribed work until PAX 1 returns then runs up Fury Rd to the coupon and does 10 Murder Bunnies. Work at the bottom is cumulative. Where do we stop the Murder Bunnies? When you hear recover…

100 Burpees

200 Big Bois

300 Mountain Climbers(the hard way)

200 Merkins

100 Monkey Humpers(didn’t make it this far)

recover. Last PAX to their coupon returns to the bottom with the coupon.

Kinda sorta but not really Indian Run back to the pull up bars.

Still have 3 minutes left. We don’t leave time on the clock at Fury. 10 pull ups and 10 burpees OYO.

Recover. Thank God.

Countorama

Nameorama

COT-

Announcements- F3-250- not too late to get started.

Prayer Requests- Foreclosure’s mom fell this morning, so he detoured to his parents to help her. He did let us know that she was ok. Brut’s mom with consultation this Friday with oncologist, Crayola and Sharpie’s mom. All PAX dealing with aged parents. Tullis family.

BOM- YHC prayed us out

NMM- So this weekend, YHC took the family ice skating. All was well and good until YHC had a near fatal fall and kissed the ice. Luckily I escaped with minor bruising and swelling. Mistake #1 of many was alerting my inner circle of my condition. This triggered 2 days of mocking, name calling, and cyber-bullying. One way to seek revenge is to Q and risk your own health and safety to get back at them. Not the smartest idea, but sometimes stupid gets the job done.

During the uphill Murder Bunnies, Yorkie’s coupon just could not take it anymore and succumbed to the pressure. Yorkie face planted and rolled over to the road shoulder. YHC rushed to check on him. Didn’t look good at all, but he jumped up(much like YHC on the ice) and proceeded to Murder Bunny on with what was left of the coupon. #beastmode. Said coupon was retired to join the rip rap at the bottom of Fury Rd. #RIP

It’s been a minute since I have Q’d. I had to get the creative juices flowing again. I hope it was Fury worthy. The further the coupon made it up Fury Rd made the runs longer and the time for the PAX at the bottom to be working longer as well. The Mountain Climbers into Merkins proved to be a kick in the nads too.

An honor, as always, to give back to my brothers in the Gloom. Thanks for showing up fellas.

Southern Belle is hanging up…

It's Never to Early to Work on Your Beach Bod

Location

Epicenter

PAX

Abacadaba
BenGay
MaryAnne
Tickle
Dixie Chick
Quickie
Mayflower
Judge Harry

Warm up

SSH
CTG
LBAC - all — front, back, overhead claps, front claps, moroccan night club
Mosey to coupon cage

The Thang

Getting to the tennis courts

Farmer carry with right arm
10 Merkins
Farmer carry with left arm
10 Merkins
Farmer carry with right arm
10 Merkins
Farmer carry with left arm
10 Merkins
Rifle carry to finish at the tennis courts

Tennis court work

4 Rounds

Bear crawl across short side
15 jump squats
Bear crawl back
15 Overhead presses

Break work

Mosey to far end of the courts
25 Merkins
Mosey back to your block

4 Rounds

Lunge walk across short side
15 Monkey humpers
Lunge walk back
15 Curls

Getting back to coupon cage

Rifle carry to main gate
10 Curls
Farmer carry right arm
10 Curls
Farmer carry left arm
10 Curls
Farmer carry right arm
10 Curls
Farmer carry left arm
10 Curls
Rifle carry to finish at coupon cage

Announcements

F3250 - keep going! Set a number and hit it. Get some accountability so you'll hit it.
The Woodshed AO was officially launched this past Saturday - AOQ: Inspector

Meet the first Saturday of every month

Q sheets — let's get them filled! Runs, Epicenter, and Talon are pretty wide open. Go sign up and/or ask the AOQ to co-Q if you're not sure you can do a solo Q first.

Prayer Requests

John-Mark Scruggs - Emerald High School Basketball Coach - diagnosed with Leukemia - has been having treatments, but couldn't do the last because his white blood cell count was too low

Fury - 1/3/2022

Location:

Fury

1/3/2022

PAX:

Garvo, Belle, Yorkie, Refugee, Snake Eyes, Brute, Fratelli, Cray Cray, Duggar, Tootsie, Foreclosure

Warmup (if any):

25 SSH (IC)

The Thang:

Mosey to Stop Sign (laurel Ave)

25 Merkins

25 Abs

25 Squats

Mosey to Red Light

25 Merkins

25 Abs

26 Lunges

Mosey to Pawn Shop

25 Merkins

25 Abs

25 Monkey Humpers

Mosey to Condom House

25 Merkins

25 Abs

25 Squats

Max Effort Pullups

Max To Finis Horne Lot

11s

Mosey to top of lot

10 Jungle Bois and 1 merkin at top of lot, mosey back

9 Jungle Bois, 2 merkins

….

Reinse and Repeat until 1 jungle boi, 10 merkins

Mosey up the stairs to planters between two athletic buildings

25 Merkins

25 Abs

25 Box Jumps

Mosey to back side of Building 2

Balls to the Wall * 2 (PAX were terrible or scared)

50 Calf Raises

Mosey Down Steps and then back up Steps and then down drive to Condom House

25 Merkins

25 Abs

2S Squats

Max effort Pullups

Mosey BOA parking lot. Full sprint included up the hill.

25 Squats

Mosey Red Light

25 Squats

Mosey Stop Sign

25 Squats

Mosey Fury Island, Full Sprint to Flag

TIME

Announcements:

Great work gentlemen
Good to see Refugee

Return of the MACK/MAC

Location:

Talon

1/5/2023

PAX:

Garvo, Sunshine, Foreclosure, Duggar, Tickle, Chipper, Mac n Cheese

Warmup:

SSH * 25 IC (warp speed)

400m lap to get juices flowing

The Thang:

Grab block and return to parking lot

Dora

(P1 works whilst P2 runs to the bend of parking lot and back. Work is cumulative.)

50 Burpees

100 Thrusters

200 Block Jump Overs

300 Chest Presses

200 Curls

100 Bonnie (the hard way)

50 Burpees

Mr. Ed (Extra Duty for early finishers)

400m lap

10 Burpees

Cool Down

20 Jungle Boi Squats OYO

30 Abs OYO

Recover

Announcements:

Great work gentlemen
Mac and Cheese and Mack Hite (chipper) both with an appearance. #Honored
Get yoself some Hulk Juice
I was coming in hot, arrived right at 5:00am, only to realize Talon starts at 5:15.

1 min at a time

Location: Fury

PAX: Fratelli, Encino Man, Flea, Yorkie, Southern Belle, BenGay, Quickie, Crayola, Bubble Wrap, Kobayashi

The Thang:

Grab a coupon. The plan is to go mobile. Carry the coupon (how to carry will be called by the Q) and do work (each exercise called just before the work is to be done).

Announcements:

First Saturday of every month will now be at The Woodshed (The Oaks Recovery)

Prayer Requests:

Brut's mom with breast cancer.

NMM:

The format of this workout allowed for maximum mumblechatter
Pretty sure Fratelli ruined a perfectly good pair of drawers and maybe even got some splatter on the back of BenGay's head

Romping Stompin Good Time

Location: Epicenter

PAX: Abba, Duder, Weaver, Sunshine, Tickle, Bengay, Quickee, Mayflower, Mac-n-Cheese, Boucher, Mary Anne

Warmup (if any): Mosey to get a Coupon

The Thang:

21's Shoulder Presses and Tricep Ext - 11's Bonnie Blair's and Pike Merkins - 11's Jungle Boi's and Hand Release Merkins

Start in the middle of the Epicenter with 21's - run to the track near Monkey bars and run to the track near coupon cage to alternate 11's.

Announcements:

Tentatively Oaks Workout this Saturday 1/7/2022. Working on the first saturday of each month being an Oaks workout.

Prayer Requests:

Brut's Mom.

NMM:

Good group of guys. Everyone pushed hard the entire time.

Manmaker Madness on Monday at Terrapin

Location: Terrapin

PAX: SouthernBelle, Duder, EncinoMan, Mayflower, Sunshine, Alpo, Fratelli, Special K, Tickle, BubbleWrap, Abacadaba, Boucher, Crayola, WileE, Landline, Flea, Tootsie Roll, BenGay

Warmup (if any):

-SSH x 25

-Merkins IC x 10

-Cut the grass x 15

Pair up. One of the pair go grab a coupon and meet at the pull-up bars.

The Thang:

EMOM timer was set for 5 minutes. Every time it went off, either 5 manmakers or 5 burpees were done. Exercise was based on who had the block when the timer went off.

-Just Hangin' Around

-PAX 1 holds a straight arm dead hang as long as possible. PAX 2 high planks until PAX 1 drops and then they flip flop. After both PAX completed straight arm dead hang. PAX 1 holds bent arm dead hang as long as possible. PAX 2 low planks until PAX 1 drops and then they flip flop. This is repeated one more time so each PAX completes 2 straight arm dead hangs and 2 bent arm dead hangs.

-21/15/9s

-After each set of the exercises below, PAX 1 rifle carries block around playground set while PAX 2 lunge walks. Once PAX 1 finishes rifle carry, PAX 2 returns back to the starting point and they move on to the next set of exercises. Each time, pair rotates who rifle carries and lunge walks.

-Set 1 – Merkins and KB Swings

-Set 2 - Merkins and Goblet Squats

-Ring of Fire

-PAX 1 formed a circle with the block while PAX 2 formed a circle without the block. Circle without the block always held an Al Gore position and did 5 squats when it was your turn. PAX 1 completed AMRAP of the exercise until PAX 2 were done. Once squat ring of fire was complete, circles flip flopped. We did three rounds of this with coupon exercise changing but squat ring of fire not changing. Exercises done with the coupon were: curl to press, triceps extension, biceps curl.

EMOM timer went off right before 6 for one more round of manmakers/burpees and recover was called.

Announcements:

-BC at Oaks this Saturday at 7.

-F3250 challenge. Sign-up and push yourself.

Prayer Requests:

-Brut's mom

NMM:

-Dang. 18 on a Monday at Terrapin. YHC pulled in to the parking lot at 5:10 and it was already full so YHC had to use the auxiliary parking lot. YHC can't remember the last time that happened but it's a great problem to have. And then YHC was pleasantly surprised to see so many men in the gloom this morning. Probably the biggest crowd at Terrapin in a long time. Cadence calling is so much more satisfying when there is a large group out there. It also made YHC modify the weinke on the fly but, no complaints here about that either.

-Hopefully the big crowd is a sign of things to come as men answer the call of the F3250 challenge. Find that number and commit to it. Make it hard.

-YHC shared 1 John 2:3, "And how can we be sure that we belong to Him? By looking within ourselves; are we really trying to do what He wants us to?" What a question to ask ourselves every day. It's a difficult question, but an important one. Change in our life only occurs when we ask ourselves the hard questions and then begin to make steps to answer them. So, take every opportunity He gives you to make sure that the way we live our life shows Him.

Until next time,

BenGay

2023 Reps @ Talon

Location: Talon

PAX: Brut, Crayola, Tickle, Triple Bogey, Landline, Fratelli, Duggar, BenGay

Warmup (if any):

-SSH x 25

-Cut the grass x 15

-Imperial Walkers x 20

-Hillbillies x 20

The Thang:

Mosey to the picnic pavilion and divide up into 2 teams of 4. Teams will cumulative complete 2023 reps. After each set of exercises, teams will take a lap up the stairs, to the ticket booth, and back. Exercises were all 200 reps each with the exception of the last exercise. Exercises were:

-Merkins

-Squats

-Big Boy Sit-ups

-Dips

-Lunges (Hard way)

-Leg Raises

-Australian Mountain Climbers (Hard way)

-Step-ups (Hard way)

-American Hammers (Hard way)

-Burpees (223)

After both teams finished, we moseyed to the pull-up bars. Each PAX started with 5 pull-ups and went through the team until each PAX was done with 1 pull-up.

Mosey to the swings. Each PAX completed 20 plank gas pumpers with feet in the swing, then did 20 merkins, then did 10 plank gas pumpers.

Mosey back to pull-up bars for repeat of earlier. Mosey back to the lunch pavilion for wall sits and abs.

-30 second wall sit/30 flutters (Hard way)

-60 second wall sit/30 squats

-90 second wall sit

Recover was called then.

Announcements:

-F3250 challenge. Commit to it.

Prayer Requests:

-Brut's mom diagnosed with bi-lateral breast cancer

NMS:

-YHC wanted to get 2023 reps in and the men who got better this morning were up to the challenge. Great work rate put in by all. YHC planned for pavilion work due to the forecast but the weather held off, so some last minute modifications were added to the weinke.

-YHC shared Ephesians 15-17. Are you making the most of the opportunities He gives you every day? We need to all keep our eyes focused on Him so that we live our life in a way that brings Him honor.

Until next time,

BenGay

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