The Hammer decided that it’s time to up the preparation for the Spartan Beast in October. Since YHC is off for the summer, I get to write the backblast. It’s only fair, since he created the workout. 6 arrived at 5 for 6 stations, 1 minute at each station, then rotate. The stations: dirkins, knee ups, planter carries (grip strength prep), rifle carries, pull-ups (which for round two turned into knee ups, then for round 3 was a dead hang), and the last was a 1 minute plank. 3 rounds total in 15 minutes, give or take. Then we moved to the running. 20 burpees followed by 1 lap around the park. 4 rounds of this was rough. The chatter was on point as usual. YHC brought the music which reminded the music videos of ACDC. Unfortunately, I cannot remember which videos I was supposed to come home and compare.
One runner: Waterpik
3 ruckers went 20 minutes out, 20 minutes back: Russo, Chewy, and Akbar. From what I gathered, they nearly solved all the world problems on the way out, and focused on conspiracy theories on the way back. Something about chem trails….Not quite sure.
I believe that we are going to try and make this a Thursday thing for my fellow Spartan warriors. If you have any ideas to prepare for the Spartan, please share.
COT with Hammer praying us out. Intentions: continued prayers for Bird’s family, and a Happy Fathers Day to all the Dad’s out there. SYITG!
Author: Rudy
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Tabata timer please!! – from Shooter
Big thanks to Moby for having the Tabata timer available this gloom as the YHC came less prepared.. 6 PAX converged on the corner by the gravel pit after warmups of 20IC/10IC Imperial walkers, Hillbillies, SSH, Cherry pickers, Arm circles, Good mornings and Mummy kicks..
30 secs work, 20 secs rest, 4 rounds of each and loops around the rail.. Rope, one arm kettle swings, curls, chest press, squat thrusters and Shoulder press..
Thanks to Hammer for COT and the headlock for 5 AM Spartan at the Scramble…
Appreciate the post gentlemen and until the next Gloom 👊🏼👍🏼✌🏼!!!
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Jump Frac’n Cowboy Jump – from Fracsac
YHC showed up with about a minute before go time to one very eager and thrilled Space Cowboy. All it takes is 2, so it was on.
Brief disclaimer with a mosey to the pad for a warmup of regular stuff and ended with a serious plank-o-rama.
First up was a quarter Murph. Started with a roughly quarter mile, followed by 5 rounds of 5, 10, and 15 pull-ups, ‘mericans, and squats respectively. Finish the quarter mile with a stop at the Cowboy Mobile to grab a couple jump ropes and a football from the Frac Truck.
First up was burpeebroadjumprope about 20 feet and go deep for a pass. Each went a few times. It was a total disaster.
Next was stations at JPAS. 100 jump rope timer while the other does step ups, ‘mericans, and big boi sit-ups. 3 rounds was enough.
Mosey to the ramp of doom. 50 jump ropes, bear crawl halfway up, 50 jump ropes, bear crawl all the way up, 50 jump ropes. Repeat back down.
Mosey back to the flag for CoT
Great way to start the day!!
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Bleacher Creatures – from Mahatma
YHC intro disclaimer ask Pax to truck to grab things and head to the track.
WarmUp
SSH
Mnt Man Pooper
Side Lung
HillBilly
ScanTrons X 2Head to the goal line for Red Barchetta,
If you done one you know the drill
100 SSH
75 BBS
50 Merkins
25 Sqts Bogeys recommendation
10 BurpeesHandgranada out of exhaustion accused YHC of miss counting because he was so far ahead, so YHC returned to complete an additional set of merkins with him.
Main thing:
YHC’s mastermind of a complete beat down – 8 stations stretched to 9 PLUS a stadium sprint.
Round 1 15 reps at each station OR until a pax gets to your station. For the most part it worked BUT failure on the overhead / farmer carry exchanged on to the running. YHC asked for help to resolve this in Rnd 2. When stressed YHC often reverts to a military mindset and yells unflattering things and becomes focused on grinding through a task, lucky for him the Pax carried the load and finished with modifications when needed along with much mumble chatter to bust his balls.
Chest 45
Squat 45
Kettle bell 25
Side or Front raise 10s
Lunge 10s
Straight Curls 25
TriCep 25
Farmers carry blocksFinished with Mary:
Toe touches
Crunchy Frog
X FactorCOT – gave thanks for blessings and asked for humility of service.
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The Answer to Life, The Universe, and Everything – from Goose
It’s 42. That’s why this is such an important year, or maybe just an important beatdown. The year was 1982, an important year, maybe not for music, or movies, or culture in general, but certainly for YHC.
Warmup consisted of the usuals–YHC had no energy for 42 (or 82) of anything, especially given the packed schedule of events to be revealed.
Top song on June 11, 1982? “Ebony and Ivory” by Paul McCartney and Stevie Wonder, the song that fixed the problem of racism in the United States (and Great Britain). While Bose’ Sr. cranked the synth on this one, PAX switched back and forth from Peter Parkers to Parker Peters every time they said the titular “Ebony and Ivory”. It seemed much longer than it was, and not (just) because it’s a boring song.
What was the top song of the year? “Eye of the Tiger” by Survivor, it’s success fueled by Rocky and every school with a tiger mascot. But, we wouldn’t be doing anything with this one…
What culturally significant blockbuster movie was released on June 11, 1982? That’s right, it was E.T. And, YHC asked the PAX: in typical Spielberg fashion, a child yells what extremely crude epithet that is completely inappropriate for his age? Both AB and White Meat, in perfect harmony, immediately and loudly answered (correctly): “penis breath!” YHC quickly assured the PAX that this wouldn’t be the theme of our next exercise to the visible (and audible) relief of the group. Jokes were made about YHC taking this opportunity to finally reveal the real nature of F3, ha ha! But, that won’t come for another year or so.
YHC cued up the E.T. “Flying” theme song, and we flew on our bicycles for the duration: 41 Freddy Mercurys (1:1) and 11 jump squats, on repeat AMRAP.
Next YHC suggested gloves and led the PAX (surprise, surprise) to the beginning of the new street where there used to be a bumper. YHC explained the cultural and personal significance of the dawn of the Super Mario/Ninteno age in 1985, and then explained that we’d be taking advantage of the well-spaced green pipes along this road. At every green pipe (cluster), which were about 15-20 yards apart, we’d switch between Mario skips (punch those bricks!) and bear crawls, effectively going “up” and “down” the pipes.
Once we arrived at the end of the street (about 8 pipes long), YHC shared the centrality of basketball, or at least basketball practice for both middle school and high school years. So, just like my Cuban high school coach, Elmo (that was his real name), YHC instructed the PAX in red faced fashion to “Get on the line! We gonna…………(unintelligible syllables)……..JUST GET ON THE LINE!” It was suicide time. (Thank you, Popeye.) From that line, we did suicides to up to the fifth pipe before moseying back to the flag for a couple more thangs. Honeysuckle (and America’s Best) put on a clinic with these, making you wonder if your excuses for slowing down were really grounded in reality, or if they’ve really been doing that much extra running on the side.
Back at the flag, YHC gathered Bose’ and phone to set up for the next thang and found what looked to be a long handle/stick with a hook at the end. It served well as a prop to keep the speaker and phone from sitting too deep in the wet grass, and inadvertently as a major source of intimidating mystery for the PAX (“what could he possibly have planned for a stick with a hook on it? Is this finally where he reveals the true nature of F3?) Ha! No, not for another year or so.
YHC’s early 20’s were defined by four years in seminary and a bunch of summers working at a summer camp in the mountains of North Carolina, where Pope and half of his siblings are now. It cannot be overstated how much influence these experiences had on forming YHC into the man he is today. So, we cued up “Church Clap” by KB, Lecrae and “Still Wandering’ by Bronze Radio Return to honor these two, and the PAX started doing stationary 21’s with genuflections (for seminary) and mountain climbers (for camp). But, after doing 20 followed by 19 genuflections, it became clear that this would take way too much time, and we lose a few PAX, so YHC changed it to 11’s. This was plenty.
After this, we had just enough time to honor the period that followed to the current day–marriage and family. YHC thought I had experience great things, hard things, and had accomplished much…until marriage, and kids. Being a husband and father has brought me to my limitations and blown past them, forcing me to grow so I can give more of me to the people who need it and deserve it. We’ve been married for almost 17 years and have had 10 kids, and the reaction I most hear is “How do you do that?” The answer is, “By not asking that question.” Nobody has what it takes to be the husband and father their wife and children need them to be–it has to be ripped out of us one day, one minute at a time. So, just like with F3, especially with a lot of burpees on the line, we all know that if you ask the question, “How am I gonna do this?”, you’ve already set yourself up to fizzle out early. You just have to choose to start and then not to give yourself an excuse to stop or count the cost or analyze how much you have left in the tank. Your tank will grow with you if you force it to!
So, 17 years of marriage plus 10 kids = 27 burpees. Don’t ask questions, just start and do one more burpee until you get to 27. And that’s what these guys did, and they keep doing it every time the Q lays out the plan, every time the alarm clock goes off, and every time their body says, “How are you gonna keep going? Is this sensible?” No, but it’s so awesome, and I’m so grateful that you men decided to choose the awesome over the easy this morning and every time you come out!
COT and Dox prayed us out. Incredible work today, brothers, and it was a great gift to have so many of you out there.
SYITG,
Goose, 42 -
Show Up – from Fracsac
10 pax posted to celebrate life and get the day started right! There was sprinting around the track and there was knees positioned over toes. All 10 were better off for showing up!
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Inquerious Questions of Guidance – from Steve
It took 3 attempts before auto-correct finally let that title stand as is. And even now I’m not sure it’s right… But there it is, in all its glory, preserved for the annals of F3 history. What the hell it means is anyone’s guess.
Rowdy crowd of 6 this morning at Granny’s, (7, if you count the monster mosquito hawk that was making a racket during warmup and Mary). So rowdy that a bleary-eyed Chewy and I wondered what the hell was going on as we attempted to keep cadence count. I mean, sure, Jose wakes up ready for a fight. That makes sense – teaching junior high you gotta be on your toes and ready to knock someone down a rung or two. (Plus, he’s got the additional 20 minute drive of wake up time.) And now that Bush has become the new grumble grumble, well, let’s just say the back and forth between these two has become a joy to witness. Though it does make counting difficult.
Luckily, we quickly moved on to the thang, a semi-random circuit of increasing reps that spanned most of the trailhead:
– Derkins
– Step Ups (ea. leg)
– Lunges (2:1)
– T-merkins
– Donkey Kickoffs
– Crunchy Frogs
– Apollo Ohnos (2:1)
– SSH’s
– Freak NastiesEach round ended with a set of x3 calf raises up the stairs, then start again, increasing the rep count by x5.
We mostly stuck together today, entertained by the barefoot Duke and his parkour moves. It was a big day for him, as he saw his net worth nearly double to $24.12 and, more importantly, learned the subtle distinction between the adjective demure and the verb to demur. Hard to believe one day we could be reading a backblast written by Wacker’s offspring. We can only hope he inherits his father’s love of flowery language.
And, of course, there were also the usual F3-type ramblings about Scientology, drinking vials of blood, moon landings – that sorta thing. Hey, Russo is right – the internet does indeed always win.
COT and Chewy prayed us out. Appreciate you gents, was fun to have a bigger group out there today.
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Dropping Bombs in the Tunnel – from Steve
No, no – Hammer wasn’t there Friday morning, we’re not talking about his drive-by cropdusting of Jose. Not those kind of bombs. The old school, F3 kind – B.O.M.B.S.
Just Russo and YHC this past Friday for a leisurely stroll to the tunnel, with a brief pit stop at the Depot for:
12x Step Ups IC (ea. leg)
12x Freak Nasties IC
12x Bulgarians IC (ea. leg)
12x Freak Nasties ICOnward to the tunnel for:
25 Burpees
50 Overhead Claps
50 Merkins
50 Big Boys
50 SquatsThere may or may not have been merkins en route…. My Q’s have started to become so habitual it’s all a blur… Did you feed the dog this morning? Yes. No. Yes?
COT, YHC prayed us out with gratitude for this great group of men that provide me and many others with strength, week in and week out. Appreciate you guys.
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Skip Happens! – from Space Cowboy
Weather: Sunny, 77 degrees; humidity makes it feel like 82 degrees
When I woke up this morning, I checked the Q Sheets and realized that I mistakenly thought my Q workout was Wednesday instead of today. Unfortunately, I was not able to round-up the troops the previous night. Fortunately, I already had a full beatdown planned; and, 4 PAX including @Bolt, @Fracsac, @Kenna Brah and @Rev Sox joined me at The Scrum for my “6 month” F3 anniversary. Promptly at 5:30, I gave the disclaimer and we immediately mosey to my truck to pick-up jump “skipping” ropes and then off to the Shrine.
Warmerama
SSH x 20
Abe Slogodas X 10
Forward Arm Circles x10
Backwards Arm Circles x10
Monkey Dance X 20 (aka the “Anti-Climatic” Monkey Dance per @Fracsac)
Slow Squats with jump rope extended above head x 10Thang 1
Burps-Merks-Groiners
There are 10 light poles located at front of the Shrine
1st light pole
Jump-rope Burpees x 3
Merkins x 10
Groiners 2-1 x 1
Proceed to 2nd pole
Jump-Rope Burpees x 3
Merkins – Declining number by 1 for each pole (9 for 2nd pole, 8 for 3rd pole, etc.)
Groiners 2-1 – Ascending number by 1 for each pole (2 for 2nd pole, 3 for 3rd pole, etc.)
All PAX must jog back to 1st pole before proceeding to the next pole
Repeat above reps until 10 poles are completedThang 2
7’s
60 count jump rope, run to 2nd pole, 1 burpee, return to 1st pole
50 count jump rope, run to 2nd pole, 2 burpees, return to 1st pole
etc.While jogging back to flag, PAX surprisingly talked about what it would be like to Jump Rope Burpee from the Shrine to the flag (about ¼ mile). Might be a good suggestion for a future skip beatdown! 2 min of LBC’s at flag. COT. Each day, I am more appreciative of F3. My first 10 Q’s over the past 6 months have been great and I look forward to future experiences.