Just me and Scantron braved the gloom and shared great 2nd F after making laps around the track.
COT
Category: Backblasts
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Just the two of us… – from Kenna Brah
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10 things 10 times, for 10 rounds – from Kenna Brah
Since the activity involves warmups, we headed for the fountain for some appropriate rocks.
Circled up and distributed the mission to each Pax.
Me – set 1-2 10 4ct SSH + 10 Curls, and for set 9-10 10 Slow Squat ( no rock ) + 10 front raise
Smooth Set 3-4 LBC + 10 Chest Press
Bogey Set 5-6 Mountai Climbers + 10 Over Head Press
Frac Set 7-8 – 10 Freddy Mercs + 10 PulloversI discovered that I, indeed, have NOT overcome some latent ADD symptoms and that I peaked too soon in life.
After 7 rds Sua Sponte manifested itself and Frac led with some Burpee/Man maker alternatives, the fever spread and pretty soon Sua was Spontenating all over the place, for a great laugh and an effective beatdown. Leadership was shared, 2ndF accelerated.
Head back to the flag for Harry Rockets as a finish ( See video on Slack. )
COT -
The Ethiopian Mile – from Hawgcycle
Conditions: 47 degrees. Feels like 42. Humidity 66%. Wind 11 mph from NNE.
Last two Tuesdays have been rainy, putting the track out of commission. There also haven’t been any runners show up the last two Tuesdays, so YHC has done the Interval Workout from some free XC training guide I found on the internet. Two weeks ago was 400m intervals. Last week was 1000m intervals. This week was scheduled to be 600m intervals. However, I figured I would just do the Wally Sprint workout du jour instead.
I arrived a little late, but earlier than Triple Shift. Frac, what looked like a mummy, and Charmin were jogging forward on the track. Kennah Bruh, in an ode to his KnOT brethren was running backwards. As I caught up to him, he took a swig of the 40 in his hand, poured a little on the ground as he recited the names of Scantron, Rougarou, and Hokie; slammed the remaining malt liquor and then turned around and started jogging to catch Charmin.
I caught up to Frac and the mummy. I asked them what the plan was. Frac said there was none. I could see now that the mummy was wrapped in performance gear. It mumbled an answer, but I couldn’t understand it. I pitched them on my idea of running 600m repeats at a 5K race pace with 200m jog recoveries. They immediately said yes (or in the mummy’s case something that sounded like yes under 6 layers of North Face). This was too easy. What else could I sell these guys. Have they heard about the free Upside App? Frac and the Mummy….if you all are reading this, use code 6KP9R after downloading the free Upside App to save up to $0.25 per gallon at participating gas stations It’s real cash and the money can be transferred to your checking account. Regular users can earn up to $300 per year.
We finished the 1 mile warm-up and I led everyone to the line I had drawn in the sand. I instructed everyone on the plan: run 600m at 5K race pace and jog a 200m recovery. Repeat until time is up. Charmin suddenly became indignant. “Oh okay….let me get out my calculator and figure out my 5k race pace…..How the $*@!#@ am I supposed to know what my @#$&@#’n 5K race pace is?” He finished this profanity laced tirade and stood there staring at me in his Corporate Classic shirt he had received while running a 5K race last Saturday. “I’m not sure,” I replied. “I guess you would have to have recently run a 5K race to know that information.”
I eventually caught up to Triple Shift to give him the instructions. It was a formality. No one has ever had to encourage Triple by saying “you do you.”
We finished the intervals with about 5 minutes left. Then we finished the workout Ethiopian Style. Ethiopian distance runners are famous for finishing each workout with sprints. At least that is what the internet tells me. As we started our first sprint, we all saw how athletic the mummy is. Crazy fast for something that has been dead for thousands of years. Unfortunately, due to all the wrappings, the mummy heard Ethiopian Mile….not Ethiopian Style. It was gone. The rest of us recovered for two more sprints. Then Triple Shift taught us all a lesson in race preparation. After walking for 38 minutes, he easily won the final sprint. The mummy almost caught him as it finished its 4 minute mile, but as I told the Mummy “close only counts in hand grenades and horseshoes.” It then bolted across the tracks, presumably to tell Hand Grenada that his Horse was loose.
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Centipede – from Russo
Around 40 degrees to commence this morning, in what I would call the first “cool” morning.
I heard a term a few days ago: “X-llenial”, someone born in the late 70s or early 80s, who had an “analog childhood and a digital adulthood” and I thought that fit YHC perfectly. To wit:
– I didn’t have a true email until I was a freshman in college.
– I remember needing a CD to run AOL and access the internet. We also thought “50 free hours” was a deal.
– Required reading between 4th and 7th grade was either (a) baseball trading card magazines (How much was the ‘87 Donruss Mark McGuire worth?) b) Nintendo power (the secret to beating level 7 of Castlevania inside!), (c) Professional wrestling illustrated (with foldout Jake the Snake Roberts poster), or (d) comics (Madballs or Spider man), unless you were a Mad magazine type, or you were in the doctor’s office, and then it was Highlights all day every day.
– You remember stand up arcade games besides golden tee, pac-man / gallega, or donkey kong.
– You at least had some knowledge of Atari games, and one of my favorites (which also came in the arcade stand-up version) was Centipede, where the whole goal was to blast the multiple parts of the centipede back to whatever planet they came from. Destroy all of the segmented thoraxes of the centipede, and you’re rewarded with an even longer one to vanquish. Too easy you say? Maybe, until the critter moved progressively faster and around set up markers in a zig zag or random pattern. Think PacMan but with insects.So as YHC was planning, the thought of us looking like that centipede was in the forefront of my noggin as we traversed S, then, E, then S, then W, then S, continuing until we reached the lake in one piece.
Warmup (all IC, 10x)
– Seal jacks
– Toe touches
– Self love
– Grass grabbers
– Hillbillies
– Arm circlesThang
Centipede
Simple ladder as we moseyed block to block, with reps at 10, adding an exercise at each block:
Merkins
SMCs
plank jacks
crunches
Peter Parker’s
Jump squats
Monkey Humpers
Donkey kicks
Crunchy frogs
Imperial squat walkersCOT (Count, Name-o-Rama, Announcements, Prayer, in that order).
A thanks to Steve for layering up and braving the colder temps to join, and you for reading.
As a hidden bonus to anyone who has read to this point, as I searched the internet using my AOL CD (“You’ve got mail!”), one of the first things that pops up when you search “Centipede Atari” is a website where you can play that, and a few other classic Atari games like Asteroids or Pong or Breakout. SCORE! right?
That Website? AARP.org. YHC kids you not. I will now go die an embarrassing death, but not before sharing my sorrows with pitfallsnake1 and digdug79 on AOL messenger.
SYITG
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Field of Burpee Dreams – from Mayhem
5:30am sharp start with a wind chill of 41 degrees.
6 for the real workout, 3 KnOts and Tenderloin.Disclaimer followed by announcement of my manniversary.
Warmup: windmills, grass grabbers, hill billies, imperial walkers, SSH, both arm circles.
To the rock pile, rifle carry a couple hundred yards.
3 minutes non-stop OYO: 10 curls followed by 10 rows, rinse and repeat.
5 burpees. Bogey was anxious to do his burpees 2.5 minutes early.To the diamond for Field of Dreams.
Split up in four groups (that is 1.5 person per group), 15 burpees at home plate as the timer. Then head to first and tag next group to move on, and so forth.
Rd 1: 1st base AMRAP merkins, 2nd base AMRAP squats, 3rd base AMRAP LBCs
Rd 2: 1st base AMRAP bonnie blairs, 2nd base AMRAP shoulder taps, 3rd base AMRAP Big BoysGrab the rocks and line up on short stop base line. Suicides with the rock using trees as the markers.
Rd 1: 10 curls, 10 squats, 10 overhead
Rd 2: 15 curls, 15 squats, 15 overheadRifle carry indian walk near rock pile.
2 minutes non-stop OYO: squat thrusts.
5 burpees.Conclusion of mary: flutter kicks, dying cockroach, whatever Frac chose, v-ups, squat twist, modified v-ups, protractor
Next book… Do Hard Things: Why We Get Resilience Wrong and the Surprising Science of Real Toughness by Steve Magness.
One year down. More to go.
SYITG -
Tower of terror – from Wet Tap
11-27-23 Tower of terror
A surprisingly cold Monday morning following a Diddle birthday beatdown blowout had YHC wondering, who would show and how much they would hate me for building this beatdown?
Yes it’s true, I no longer head to the gym where metal weights and yoga pants fill the void in my life.
Now, a bunch of sweaty guys in short shorts and witty humor keep the wheels turning. Why I am here? Where did cargo shorts go? Perhaps that’s why a coupon heavy beatdown for the this graciously accepting PAX was created.Warm-a-Rama
SSH
Toy Soldiers
Willie May Hayes
Arm circles in all the ways
Cherry Pickers
Self Love (love yourself quickly SV… like no one is watching)Thang1. (Construction)
A little team building work. Emphasis on building. The Pax partnered up for some Dora.
Each person had a 20 merkin buy in. partner 1 sprints to the coupon corral(120yd) while partner 2 performed SSH. Partner 1 rucks the coupon to the stage to begin the building process. Coupons are stacked to build a tower. Highest tower wins.
The merkin buy in was abandoned half way through for time constraints, and only having 5 Pax made this a little bit more challenging.
As we rounded the end of the thang, one coupon remained. It was Pope vs Valve. A full out mosey ensued. Anxiously waiting for their return, not knowing what atrocities may have taken place deep in the gloom, pope emerged holding the trophy. But wait, behind was a valve making up ground, not defeated but enraged. In his hands, he grips the remains of a previously fallen coupon. Two perfectly spit pieces.
As they return, the height of the two towers have grown to an unreachable altitude. Improvising, YHC assumes the human step stool and we crown ourselves as champion.
Both towers were crowned and a quick picture was taken to bask in their glory.Thang 2. (Grunt work)
Easy instructions, minimal chatter, callous building.
Each PAX performs:
100 coupon curls. 50 coupon swings.
100 tricep press. 25 we’re not worthy
100 forearm curls each arm.Thang2. (Deconstruction)
3 burpee buy in for each as parter 1 rucked the coupon back to its home while partner 2 performs WW3 sit-ups. Yes, I said WW3 as I ran away with the coupon not making eye. I could hear the discontent as I tried to make amends. It’s not what you want, it’s what’s best for you. Trust me.Time fell short as I had more in the bucket of fun, but maybe next time.
All in all, it was a fun day at the Stage for us all as you can see in the picture, most are still smiling. Thanks to the PAX for making these dumb ideas of mine come true. -
MOGO (not BOGO) on Black Friday – from Russo
50 degrees to start Black Friday, just about the perfect temperature to start to work off those holiday pounds that, for YHC, started well before Thanksgiving.
Warmup (all 10x-15x IC)
– SSHs
– Toe touches
– Torso twists
– High knees
– Cherry pickers
– Grass grabbersThang
Inspired somewhat by those racing around today shopping for deals and steaks:
Suicides (using the columns as markers as opposed to court stripes)
6 total rounds, where at each column, we performed one of either:
3 merkins
10 curls
4 Tricep extensions
5 crunchy frogs
5 leg raises
2 absolutionsSomewhere along the way Hammer changed SOGO to MOGO (Moon’s out, Gun’s out) so here’s hoping that becomes a thing.
COT, NOR, Announcements, and Prayer. As always, good mumble, some sweat, great times. Come out and see what you’re missing.
Hammer has Q tomorrow, let’s get it!
SYITG
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The Few, the Proud, The A1Cer’s – from Jose10k
A day after the massive feast that I hope everyone enjoyed, two crazy HIMs joined together at the top of the parking garage. Warmups: slow stretches to work out them muscles.
Just the two of us and a cluttered A1C. So we decided to do 5 slow merkins and 10 deep squats while we picked up the A1C. COT and it was over. Happy Black Friday y’all. -
PAX Turkana: A Thanksgiving Reforus – from Yankee Joe
The following is a refurbished version of Thanksgiving 2022…
A record seven PAX showed up at the Stage….wait…no that was from Thanksgiving last year. This year, 11 PAX posted at The Den, and that wasn’t even a record! I’m tellin’ ya…this year’s PAX draft class is legendary. Anyway, Thanksgiving is a holiday that often gets overshadowed. As such, in the chaos leading up to Christmas, we can forget to take a moment to be thankful.
As my children adorably sang (sang is a strong word) Thanksgiving songs during their Pre-K performances last week, one verse stuck out to me:
“I’m a little pilgrim on the run, here is my knife and here is my gun. When I go a-hunting, hear my shout- Deer and turkey better watch out!”
I pondered about what the turkey thought about all this? I asked myself, who will speak for the Turkey? I’ll tell you who…the turkeys of F3 Thibodaux…oh and also one Goose. We would need to think like a turkey, sound like a turkey, move like a turkey, and fly like a turkey.
Wait, can turkeys fly? We would find out together. You know what they say, “Turkeys of a feather Jurp off together.”
“Nobody says that.”
“Shut your pie hole, Duke and focus on the turducken.”
—————————————-Warmarama with the regs, followed by a civic center mosey.
Today, we’re all a bunch of turkeys. But I’m proud of that fact. There are haters everywhere. They say that we’re delicious. They mock us saying gobble gobble. Their kids trace their hands on construction paper and slap some feet on them and say, “Look mommy, I made a turkey.” Like it’s a genuine Turcasso. Sorry kid, your teacher found the turkey hand template online because she’s bored and hates her job. However, she’s pissed that you used so much freakin’ Elmer’s glue when all you need is a dot. Just a dot. It’s a googly eye for crying out loud. C’mon Tana.
I could deal with all of this if it weren’t for the worst thing. They say we can’t fly. Bobby Joe, Jessie Pearl, and Popeye call us flightless birds. Flightless! Oh yeah, Bubba Sue, how the hell did I get up in this tree? Well, I say horsefeathers. They think they’re the cat’s pajamas, drinking all that giggle juice; They don’t know their onions. Until now, we’ve made a right pig’s ear of things. But that ends today. Today, we will show them a thing or two about a thing or two. We’re going to learn to fly.
Welcome to Butterball Flight Academy.
——————————————–Lesson 1: Arm and Leg Warm-up
To the tune of “Learning to Fly” by Tom Petty, these parakeets did:– 1st verse – Shoulder taps; Refrain (or chorus? Asking for an optometrist friend) – Merkins
– 2nd verse – Shoulder taps; Reforus – Mountain climbers
– Bridge – chill
– 3rd verse – squats; Extended reforus – Flying squirrels*YHC didn’t fully understand what a flying squirrel entailed. Thank goodness we had a G- oose to set us on the right path.
——————————————–Lesson 2: Coordination and flight training – Turkeys are not completely flightless and can fly in short bursts. To work on this facet of training, the flocked did:
– Flying nuns with forward arm circles through lunges to sidewalk (approx. 20 yards)
– Jump squats X25 (at this point, YHC was questioning his…well everything)
– Mario punch skips back to start (apparently Geese just skip/run…weird)
– Bonnie Blair’s x25 (yeah, Lil’ Cuz, 25:2)
———————————————Lesson 3: You Must Focus: Sometimes You Must Think Like a Crane, not a Turkey.
To the tune of “You’re the Best” from Karate Kid (Part 1, of course), these flamingos did:– 1st verse – SSH; Refrain – alternating crane kicks
– 2nd verse – SSH; Refrain – alternating crane kicks
– Bridge – Speed Monkey humpers; Refrain – alternating crane kicks
– 3rd verse – SSH; Refrain – alternating crane kicks*By the end, it is impossible to describe whatever the hell any of us were doing. They weren’t crane kicks. BUT WAIT! Is that Ralph Macchio out there? No…it’s America’s Best! Oh how I wish we would’ve had someone recording his perfect form.
—————————————–Intermission: You can only push a bunch of turkeys so far without giving them some reward. So, we took a break and like any good family thanksgiving, we had a pot-luck Mary session.
– Dilly: Leg raises
– Honeysuckle: Freddy Mercs
– Lil’ Cuz: Dolphin Hops (like a real son of turkey, but he misses Paradox, so who can really blame him…I can.)
– America’s Best: At first squats, but then someone (probably Lil’ Cuz) threw some shade about it not being an ab exercise, so AB, without missing a beat and putting on his Dad voice, said, “Ok fine. V-ups 3:1!” And we did 60.
– Popeye: He pondered for a moment, then called a lap around the civic center. At this point, Goose suggested to YHC that the concept of Mary may have been woefully unexplained to the most recent draft class.
– Wet Tap: Bird dawwwwwgs
– Pope: American hammers
*YHC had to cut the potluck short due to selective hearing. A note about MARY: There’s something about her. Abs in just seven minutes. NOT six, I said seven. Step into my office. You’re X@#$& FIRED. MARY is abs.
——————————————Lesson 4: We Fly!
– Sprint to sidewalk with tucked wings, intermittently screeching “gobble, gobble.”
– Nur sprint back with tucked wings, screeching “elbbog, elbbog.”
– Repeato three times.
——————————————-Lesson 5: Stabilizers
Our wings are curved, our tail feathers are straight up, our bones are dense. We are fluffy, not fat. As such, our last lesson dealt with an oft overlooked facet of turkey flight training…stabilizers.AND you’re all a bunch of soft, entitled turkeys. You don’t deserve to be comfortable…ever. You think I enjoyed hiding this uncomfortable hunk of metal up my tailfeathers…oh man…sorry. I get mixed up sometimes.
To the tune of Gobble Gobble (by Matthew West…it’s a good one), these cockatoos engaged in a combination of elbow plank holds, J-Lo’s (low plank, alternate hips touching ground), and pickle pounders (low plank with hip thrust down and up).
Together, the J-Lo’s and the Pickle Pounder are called the ARod. But for obvious reasons, this name is no longer appropriate. For the consideration of F3 Thibodaux, I offer the J-Lo Pickle Gobbler. It’ll catch on. (I wrote the same thing last year. It didn’t catch on.)
– 1st verse – Elbow plank
– Pickle pounders on “gobble”
– Reforus – J-Lo’s
– 2nd verse – Elbow plank
– Pickle pounders on “gobble”
– Extended Reforus – J-Lo’s
————————————————–Encore! Three minutes remaining
YHC deliberated with great pains on which Karate Kid song to use for the Crane Kick lesson. It came down to “You’re the Best” and “Glory of Love.” The former won out by virtue of faster cadence.So, to the tune of “Glory of Love,” we held Mission Impossible plank for three minutes until time called at 6 am.
COT and Piccadilly prayed us out. As always, I am thankful for F3, the men of the Thibodaux FLAX, and most of all the values that we share.
SYITG and Gobble Gobble,
Turkey Jeaux