Category: Backblasts

  • King T.U.T. – from Triple Shift

    In 1977, the King Tut exhibit was held at NOMA and was the inspiration for today’s workout. No, we didn’t walk like an Egyptian, perform a camel crawl, or did the mummy move. TUT for today means Time Under Tension (think low and slow) which is the most efficient way you create hypertrophy of muscle, i.e. “Get Swole!”

    Warmup – Squats, Merkins, Lunges, Peter Parkers, Shoulder Taps, Parker Peters, and Imperial Walkers (crowd pleaser). Everything was done IC but it was a slow 3 count hold for each movement rather than the standard IC count.

    The Thang – Everyone pick up a coupon for each hand (kettlebells and sandbags) and head to the Foundry.

    Once we arrive we at the foundry, do three rounds (2:30 min each) of flexed arm hang to failure, 10 no cheat merkins and 15 goblet squats.

    Head back to the flag and we perform one Sunday morning.

    Close out with COT and prayers for peace for Jerusalem and for Charmin as he honors the one yr. anniversary of his dad’s passing.

  • We did the Mash – from Russo

    Pax of 19 (including special guests like Paul Skenes, Creepy Baby, Green Alien, Bear Bird, Spider Man, and the Dude) for a scary good time this morning YHC referred to as the Northshore Monster Mash, with weather in the upper 60s and the sun finally appearing midway through.

    Warmup 10x-15x IC
    – Sealjacks
    – Torso twists
    – Cherry pickers
    – Toe touches
    I honestly can’t remember because I was distracted, laughing way too hard at the alien head bobbing up and down, side to side like it wasn’t even connected. Thank you, QP, for inadvertently providing the hardest I’ve laughed in quite a while.

    Thang

    First up: Count 1-2-3 (Partner Frankenstein walks to the sidewalk and moseys back)
    122 merkins
    222 zombie squats
    322 gas pumps

    Next up: Electric chair
    Using the sea wall:
    – Durkins
    – Urkins
    – Freak Nastys
    – Bulgarian split squats
    – Step ups
    – Box jumps

    Then: Trick or treat (Using a deck of cards, perform the exercise and rep count. Next round, member of Pax guesses higher or lower than previous card. Correct guess and the rep count is cut in half (treat). Incorrect guess and the rep count is doubled (trick)

    Exercises:
    Jump squats
    Shoulder tap plank jacks
    T merkins
    American hammers
    Crunchy frogs
    SMCs
    Crab cakes
    Star jumps
    Monkey Humpers
    Donkey kicks
    Kid N plays

    Somewhere in the middle was a jump scare (the best part of a horror movie, despite some insisting the best part was “the end”): 10 burpees out of nowhere!

    Finally: Ouija Board (or Ouija Bord because we ran out of time) – Tabata 40 seconds on, 20 seconds rest
    O – Outlaws (circle ups)
    U – Urkins
    I – Imperial walkers
    J – Jack Webbs (1 Merkin, 4 air presses)
    A – Absolution
    B – Box jumps
    O – Outlaws
    R – Reverse lunges
    D – Donkey kicks

    One final jump scare of 10 burpees and we were done.

    COT, NOR, Announcements, Prayer. Keep in mind that Akbar has Q next week, there are beatdowns throughout the week, the Turkey Trot is coming up (although Jose is going to leave YHC in the dust with the progress he is making on his runs), and Bushwacker’s camping trip is a week from today. Slack will have more info.

    Thank you all for joining today. It was a blast and we’ll do it again next year. I appreciate each and every one of you.

    SYITG

  • Ruckers and Runners – from Waterpik

    Coolish temps 65 degrees. Much better than one or two months ago. All was well at the Scramble today as a nice crowd of HIM assembled at the mandeville city hall
    4.13 miles logged by the runners at a slow but steady pace. Good start to the day!

  • Splash pad split Q – from Russo

    Barely below 70 degrees this morning, with an eye toward early next week temperatures that should be lower. I hadn’t given much thought to a plan, so Pelican and I shared the Q and just did “stuff”. Mostly talked, but we moved around some too.

    Warmup
    All 10x IC:
    – Arm circles
    – Imperial walkers
    – Seal jacks
    – Self love
    – Toe touches
    – Cherry pickers
    – Torso twists

    Thang

    Mosey down to the lakefront to catch a good view of the supermoon.

    At the seawall:
    20 freak nastys
    20 durkins
    20 step ups
    20 urkins
    20 IC BSSs
    10 IC freak nastys
    20 durkins

    Over to Rips, where it was 5 rounds of 20 calf raises, followed by the trip up and down the stairs.

    On our mosey back, we stopped at each block for 10 merkins, added 20 squats on the second block, 30 crunches on the third, and 40 plank jacks on the last.

    COT, NOR, and Prayer, in that order. Reminder if you’re reading this that tomorrow is the F3 Northshore Monster Mash ™ at 6:30. Join us for bad Halloween puns (like how it will be a frighteningly good time), themed music (yes, Ozzy and Alice Cooper are on the playlist), and more fun. But no candy.

    SYITG

  • We lost a Moby, BBQ is NOT a Swifty, and Steve still can’t write a backblast – from Jose10k

    Happy National Beer Day gentlemen. It was a foggy, smokey morning at the A1C. Discussions were plenty during the warm-ups. So much so, there wasn’t even a cadence. And after grass grabbers, there wasn’t a Moby anymore either. He tweaked something in his back. But the beatdown had to continue. After the warm-ups, where we learned that BBQ is not a Swifty, even though he is a huge Chiefs fan, we moseyed to the Rock Garden, aka Stonehenge, aka BedRock, aka the butterfly sanctuary for some rock work. 7 exercises, 10 reps each: shoulder presses, curls, rows, squats, lunges, chess presses, and big boy sit ups. Rotate to the right and repeat. YHC was worried about Moby, so we moseyed back up to the top to see him stretching out that back. So we did some 4 corners. 5 burpees at each, and lt. Dan the length of the parking garage, 2 lunges, 1 squat, 4 lunges, 2 squats, and so on. Finished up with 5 minutes of Mary. BBQ prayed us out, remember about the spooky monster mash tomorrow gentlemen. See Steve, that’s what a backblast looks like.

  • Before and After – from Charmin

    Before we started today, YHC decided that since we are all doing our own thing, we should make sure that we start at end with the same number of people, specifically that we start and end with the same people (assuming we don’t EH someone along the way). Well today we started with 13 pax. A joke was made that we’d end up with 14 since Triple Shift would be late. After some laughs we all took off.

    KnOTers went their way, Kennan Brah went to his car, and the herd of runners, at Hawg’s request went on a “slow jog”. Towards the end of the run, YHC came back to the track and Lo and beheld Triple Shift and ended up running a lap with him.

    Once we all came back to the CoT, and after a quick count-o-rama heavy jokes were made at Triple Shift’s expense.

    Ended with prayers for family and in thanksgiving for healing.

  • 10 Things, 10 Times for 10 Rounds – from Kenna Brah

    This BD is based on ONLY doing warmup type exercises as the Thang. And there is NO running. Well only to the start.
    Mosy’d over to the Entrance to the Center

    Excercise Set – each movement is performed 10 times and is perfromed in it’s “normal” count. 2 is 1, 4 ct etc.

    SSH – 4CT
    Toy Soldiers- 4CT
    Imperial Walkers – 4CT
    Hand Release Merkins – Call the UP
    Peter PArker – 4Ct
    Freddie MErs – 4 Ct
    LBC – 4CT
    Flutter Kicks – 4CT
    Low Slow Sw – 4CT
    Bonnie Blairs – 4CT

    Repeat up to 10 times – but we only made through 7,
    Slowsy back to the flag for a bit of stretch and COT

  • Filling the Void – from Mahatma

    Got a call from Minuterice asking what AO YHC was heading to so we could meet up. After a quick check of the Q sheet there was a Void at El Diablo so I figured it was a good opty to Co-Q as team “rice”!

    Minuterice gave some recommendations then decided he would take the warm up which consisted of several dynamic style stretch and leg exercises to get us going. After roughly 7 minutes he passed it on.

    Off to the bleachers – push up climb then crawl down to snake run the bleachers from right to left side finishing with 3 burpees – hold plank until 6 was in plank add 30 seconds finish with 5 Merkins

    Move to the gym wall:
    2 rounds of the running man to rail squats
    2 rounds of 20 second balls to the wall

    Move to the playground:
    3 rounds of pull ups: 3,6,9 reps each followed by a run to the tennis court 5,10,15 Merkins then a lap around the court. If you were there you’ll understand.

    Dr W’s (not new to all)
    Elevated V’s – in the sitting position hands behind head raise legs to touch feet
    Same position – alternate left hand Tks rht foot then flip flop
    Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
    Kick stand position brings knees up to chest then extend out gas pump to a V

    Move to front of gym quick push up ladder to top of stairs then back down.
    Someone was carrying a creature inside themselves that was let loose and just about killed the pax
    Reverse bearcrawl up the stairs bearcrawl down

    Move to the parking lot – line up left to right bearcrawl our 15 yards – 3 burpees Reverse bearcrawl another 15 yards – 5 burpees sprint back to a plank position to recover “actively”

    Line up – Indian Run back to the flag

    Finished with
    YHC – V Ups
    Minuterice – “donut sit ups”
    Mr Rogers – Shoulder taps
    BooBoo – single leg wife pleasers

    COT – we named our FNG – SamBreaux

  • Country For Old Men – from Honeysuckle

    Jason Aldean was the flame. Boot Scootin Goosie was the fuse. It was only a matter of time until the country beatdown would occur. And friend-o, that day was today.
    On a dew-filled morning at the stage, fourteen men gathered eventually and the fun began.

    Warmarama
    20 Side straddle hops (YHC would have made it 40 if Tana had been there on time)
    Windmills
    Arm circles forward and back’ard
    No cherry pickers
    Willie Mays Hayes
    High Knees
    Butt Kicks

    As all required Jurps no longer need to take place prior to doing anything else, yet realizing that leaving a full four Jurps for the PAX to have to do OYO after a beatdown is a little too much, we split the difference and did two Jurps as part of the beatdown. As to not waste time, the country music started with “I think I’ll just stay here and jurp” by Merle Haggard. Piccadilly jumped in after the first round started but so smoothly it was as though he just appeared out of thin air. Despite the excessively long instrumental outro, a second song was needed so that the second jurp could be completed by the PAX so that was [this is taking a very long] “Tulsa Time” by Don Williams.
    Then, a coupon mosey to get the hard stuff.

    The first thang
    The next part was a small homage to what played no small part in putting country music into pop culture (and eventually into a cult with popeye), which was the movie Urban Cowboy. (That movie also put mechanical bulls into every honky tonk bar.) Both songs are by Jerry Lee, with the first being “Cherokee Fiddle.” We did V-ups during the song, but during the chorus (“When he smelled the smoke and the cinders…”), we grabbed our own cinders and did manmakers.

    The second song was “Looking for love in all the wrong places.” YHC looked at points total per Jurptoberfest exercise and found the two exercises with the fewest points. These at that time were big boy situps and curls, so by doing these we would be looking for points in all the wrong places. So similar to the previous song, BBS’s during the song and curls during the chorus. Enron had been preparing for this moment his whole life and really shone during those curls. As did Cuz.

    YHC after the fact proposed the equivalent of a “standard deduction” for points earned during the first thang. This is because there were no sheets to write down the number of each exercise the PAX did, so many PAX did not really know how many points they earned. Inadvertently, in doing so, YHC perhaps initiated a bout of points inflation that a future hawkish Q will have to clean up. The overall jurptober impact remains to be seen. Analysts are saying that the biggest impact is likely to be in the manmaker category as they represent the largest number of points per exercise.

    The second thang
    The second thang was going to take longer and finish out the workout. The song “Redneck Girl” has always been a favorite, next to “Queen of my double wide trailer”. But in “Redneck Girl”, the Bellamy Brothers highlight all of the desirable qualities of these types of women. One of these is that a redneck girl has her name on the back of her belt. In honor of that line, we did a conveyor belt exercise.

    There were 5 stations where these five activities were done, with bear crawls in between.
    Station 1: V-ups (20)
    Station 2: Merkins (20)
    Station 3: Bonnie Blairs (20, I think we all know by now it’s 2:1)
    Station 4: Big Boy Situps (20)
    Station 5: Burpees (10)

    Four stations were populated with PAX leaving one open station for at least a little freedom of movement for one group. All PAX in a group were supposed to stay together and couldn’t go to the next station until the group at that station left. But I’m sure Yankee Joe could spend multiple lectures covering case studies highlighting what PAX are “supposed to do” versus what they actually do. And I just completed an internship.

    Now, if you liked the loitering and waiting in Saturday’s beatdown, you would LOVE the conveyor belt. There was ample opportunity to trash talk teams taking too long, and those opportunities were seized. However, the waiting was sort of a feature because otherwise there were no real breaks. Just like in a honky tonk bar, there were even PAX getting up on the tables doing their thing. In the end, everyone made it through two rounds, in most/all cases also finishing a third set of the exercise where the respective PAX began.

    During this time, we got to additionally hear “John Deere Green” by Joe Diffie, “Hard Workin’ Man” by Brooks and Dunn, and most of “L. A. Freeway” by Jerry Jeff Walker. The soundtrack was well received overall, though one PAX couldn’t take it and left. And I expect to continue to not hear country music during my next eye exam.

    We circled up, counted off, named off, did announcements, intentions, and Pope prayed us out. Dox pictured us out.

    After the coupon return and general cleanup, around 10 PAX stayed and finished up the Jurps. Gotta love and admire the dedication of this group. Smooth, showing next level determination and grit, grinded out his last Jurp with everyone just sort of standing around him and Goose holding the shovel.

    Much appreciation to the PAX for being hard workin’ men today and even feeling comfortable enough to share that they enjoy listening to country music only if chipmunks are singing it. It is great to celebrate the recent birthdays, and while some of these songs remind us that the world and our lives keep changing as we get older, many fundamental things don’t change, and for myself at least, F3 continues to provide a way to improve physical, mental, emotional, and spiritual strength to stay in the fight now and hopefully for many years to come.

  • 2nd and 20, Hurt Me Plenty – from Murdock

    Inspired by our local team we punished ourselves in the gloom with a football theme. This is how it went down. After a couple minutes warming up, we took to the field of battle. Q1: two cones 10 yards apart. One of us at each cone. Throw the football…if the ball is dropped. 5 burpees and then 20 air squats. Then mosey forward ten yards, mosey backwards, side straddle left, side straddle right. Then reset. Throw the ball…and drop the ball…5 more burpees, 20 more air squats. The whole routine repeats for a total of 4 rounds to finish the quarter. Q2: see above, now with Merkins. AND yes more burpees. We blame dropping the ball on the fog, gloom, and politics. HALFTIME. Two slow laps around the cones to catch our breath, then we’re at it again. Q3: American Hammers, replace Merkins. Q4: Reverse lunges replace American Hammers AND Burpees replace…more burpees. Finally… two laps to catch our breath, pick up the cones and say hello to Mary. Holding an elbow plank to the longest song EVER, until the alarm went off.