Category: Backblasts

  • All the Parts 6/12/23 – from Bolt

    Warmorama of the usual but almost with the wrong song—corrected, commence, complete. 

    The Thang: Plank hurdles the length of the football field. Circle up past the goal post for musically directed work…
    Danger Zone: SSH the entire song except, squat 1x on title words. Starts as a cake walk, ends as a barely can walk. Mosey to playground and plank along edging for Morning Call (really wicked with 12 pax; modify to two groups of six next time???). 

    Mosey to rock pile for medium rocks and all the parts (lower body, upper body, abs):
    Curls, LBCs, reverse lunge, protractors, tricep press, O rings, wife pleasers, Yang squats. There were several 5 burpee tolls paid to skip songs, mainly at War Eagle’s hand (for those who don’t know, War Eagle is practically a Kotter and when he does post, he likes to complain about being there for a real workout while not actually working out…). Back to the flag for COT with the KnOT group. Two DR: Cliff Notes (79!), Cousin Eddie.

  • The Sound of Goosic – from Paradox

    Paindrops on poses and thick scars on mittens
    Bright cement coupons plus bricks and he’s smitten
    A huge box of cheez-it’s tied up with strings
    These are a few of his favorite things!

    When dat Dawg bites
    When JerfLee Stings
    When he’s not feeling rad
    He simply remembers his favorite things
    Then he doesn’t feel so bad!

    Duke! Stop frolicking in the Alps and roll that footage!

    YHC rolled in guns blazing to a stage audience of 2 for a Goose bday after party celebration. Our man turned 41 on Sunday and after laying down some deep tracks on Saturday (with a Dora that still makes me shudder) and relaxing on Sunday (his actual bday) , YHC could not let him escape without a full Roast . With a massive assist from Gooses M we cooked up a David Letterman style Goose Top Ten and unlocked the vault of Goose t-shirts/costumes to prepare the world to hear the sounds of Goosic.

    Warmups
    Regulars w Lunge Arm circles fresh from YHCs downrange summer camp.

    Tha Favorite Thang

    A David Lettermen Style Investigation as to Why Goose Brought the F3 Flame to Thibodaux

    10. Why did Goose start F3 in Thibodaux?? Some say to plant, grow and serve through male leadership? A fresh out of school journalist may stop there. No sir, not today. YHC knows you have to dig deeper for a full story. We went straight to the source and his M revealed that deep down the ole Gooseberry really just wanted to dance with somebody. (plus he LOVES Whitney Houston, what a coincidence!) So we throupled up and the initial plan was to side shuffle in a back to back throuple while listening to Whitney Houstons “Dance with Somebody” and while doing an air squat high 5 on every “somebody” and every “dance”…well that was the plan. What went down was some sort of joyous rain dance with side shuffling and several modifications later we told Whitney to dance with somebody else.

    9. Maybe he didn’t want to dance. Maybe he just wants a killer badonkadonk ? He did do roughly 5000 Blairs in the month of May ya know. So we throupled up and completed 100 Bonnie Blair with Apolo Onos as a timer and buddy it started to warm up quick.

    8. What if he just wanted to wear ridiculous outfits with his friends in public. I mean there is a history there (see Death Valley Spiderman) –Well it just so happened YHC was in full spiderman attire, so we had to get 10 PP merkins a sidewalk mosey and another 10 PP merkins.

    7. Maybe it was all a ploy to establish a network of IBS brethren so he could express his own flatulence freely? – If you or someone you know is spreading the lie of 1 shart/year then we need more awareness and support for Sharters Anonymous. We completed 10 mountain main poopers (prolly not what those were) side shuffled and then another 10 mountain man poopers.

    6. Perhaps he just wanted to do unlimited uncounted burpees and not worry about the count. Math is stupid. We completed a circle of pain burpee that with 3 pax ended up looking a lot like nonstop burpees. Almost had to put the hose on Goose and YJ for trying to do them too fast.

    5. Was he looking to start the next fashion trend? Animal, GiGi, and lets not forget the eye bleach event of his croptop/yoga pants combo that put several men into therapy. In honor of the Animal we did a Gorilla hop to the sidewalk and back.

    4. Possible that he really just wanted to make an army of super soldiers to continue to defend family values learned from St. JP2? YJ was donning the Polish soccer style shirt as a JP2 tribute and we shoulder to shoulder lunged to the sidewalk with mosey back while listening to…you guessed it “ WE ARE FAMILY!”

    3. Could it all be a way to distract us from the pain of burpees? A well-known event growing in Thibodaux lore is Gooses BurpeePalooza. Pretty simple, he brings a playlist, and we do burpees until we want to quit and that’s the half way point. YHC dialed up his favorite hit from Burpee Palooza #2….Peaches. Burpee on Peaches and modify rest because the spidey costume was getting unbearably hot and YHC was seeing stars.

    2./1. While the above number 10-3 are mostly satirical YHC needed to switch gears here (into my low professional voice) and speak truly about what Goose brings to the table.
    When YHC has come to him as a friend with a tangled mess of struggles he is always there with his simple and sincere phrase : “Gods got you man”. No lengthy theological discourse, no chest beating battle plan. Just his authentic experience that God has led him through struggle , that when we feel surrounded He surrounds us. We listened to “Surrounded/See a Victory” by Mass Anthem and held plank with merkins on” Fight, Victory, Surrounds”. (Thanks to Fancy Pants for this one)

    Wrapped up with Potluck Mary

    COT and YHC prayed us out

    Happy Birthday to ya Goose

    We are grateful for you as a leader, brother, and friend.

    SYITG,

    Dox

  • The Fly – from Akbar

    5 strong this gloom. The humidity registered at 86%, but it had to be a lie. The Horsefly gave us some trouble. It is said that they are fast, strong fliers that most often attack moving and dark objects, especially in wooded areas. They are most evident on hot, windless days. They require a blood meal before they can reproduce effectively. Their bite can be quite painful because their mouthparts are used for tearing and lapping. They are persistent and generally continue biting until they either succeed or are killed.

    We were sitting ducks, and 1 Fly took on 5 grown sweaty men. Would it be weak to bring a fan to the beatdown as a prevention measure? It took some coordination to swat flies mid exercise, but we pushed forward, regardless.

    PAX: Moby Dick, Hammer, Waterpik, Onion, Akbar, Turbo Dog

    Conditions: 79, 86% Humidity

    Warm up – SSH, Grass Grabbers, Windmills, Self-Love, Arm Circles F/B, High Knees, Butt Kicks, Imperial Walker

    Mosey to the Trace bridge
    25/25/25 Merkin, Squat, Abs – run bridge in between
    Repeato x 3

    Return to Playground, stopping at 2 corners for 25 Calf Raises, 25 LBC’s x 2 50/50 total

    Playground
    2 sets of 10 pullups, 2 sets x10 of Deconstructed Burpees: Merkin IC, Groiner and Squat Jump OYO

    Head to the picnic tables for Irkins and Bulgarian Split Squats x 10 IC, 2 sets. Then Freak Nasties x 10 IC and something else x 2 IC.

    Full court Lt. Dan walk before Mary: 3 lunges, 1 squat, repeato

    Mary
    Flutter kicks, Hello Dolly, Rosalita, Jane Fonda x10 IC
    Hold Plank until time was called

    Count Name, and YHC prayed us out

    Announcements: Sign up to Q, Grundy has this Saturday at the Lakefront
    Congratulations on Hogsbreath retirement

  • Life is Hard Sometimes – from Goose

    YHC rolled up in a quiet, lonely truck, happy at least to see a few 2.0’s milling around since Pope and Coyote are still tromping around the mountains of NC for a few more weeks. It was YHC’s birthday Q, and the PAX graciously welcomed me, though with some obvious fear behind their well-wishing eyes. The quiet warmup added to the evidence that these fellas were wary of what was to come–we even had Dox and YJ in the mix, and the chatter was minimal. (Maybe it was the 41 IC SSH, but you had to see that coming.)

    Half the PAX grabbed coupons, and Wet Tap’s patience was tested as he was told to grab one; wait no, don’t; wait we need one more; wait that one’s extra; wait…ok, just run…for now.

    Once we arrived at the lower field, JBL was fired up, and YouTube was required for the first song, Garth Brooks’s “Calling Baton Rouge” since all of his songs are in some kind of digital fortress vault. YHC was born and raised in Baton Rouge. That’s it. That’s why we did it. Plank for the duration and merkins on every “Baton Rouge”. It’s not a long song, so it was pretty much just a warmup for the real Thang since YHC’s pecs haven’t seen much action in the past few months.

    We partnered up for a Dora 1, 2, 3 that reflected YHC’s elementary, high school, and college career. And, this is when we realized we didn’t have enough coupons, so YHC, YJ and Tap argued about who would run back and get one. Tap insisted to the point of being willing to sprint ahead of YHC, but once he was almost there, YJ pointed out that we actually had enough already. So, he was called back. But, then, YHC realized that we actually didn’t have enough because we had a throuple, so I turned to send him back, but thankfully, in his wisdom, Tap had already grabbed it–he was clearly done relying on the collective intelligence of YJ and YHC.

    Goose-life Dora: Partners split duty on 100 kettle bell swings (high school discus champ), 200 Bobby Hurleys (high school basketball non-champ), and 300 coupon rows (LSU rowing team). While Partner 1 cranked on those, Partner 2 gator-merkin crawled (elementary school mascot) 10 yards, did 10 Peter Parkers (original LSU Spiderman–Google it), and ran back. YHC knew this would be tough, that those gator merkins would be ridiculous, and they were. About halfway through, YHC was tempted to switch it to bear crawls or something, but why? Yes, there is a balance the Q must walk between pushing past the PAX’s felt limitations and asking them to do what’s not actually possible or at least practical. YHC felt that tension this morning, but each length, though really hard, was short and ultimately doable. It took everything we had, but the PAX kept going, so no need to modify. We would make memories instead…or maybe cause memory loss.

    After a few 10-counts, we moseyed to the grass next to the Thunderdome for another song reflective of YHC’s time in seminary and working for the Church. These experiences taught YHC that the faith journey doesn’t happen in the world of ideas but in the very real battle and painful mess that is our human experience. And, God is not a senile grandfather living in some far-off heaven whom we have to placate so he might throw us a bone every now and then. He is deeply involved in the mess, and the challenges of life only make sense if we follow His lead, trust in His wisdom, and let him carry us through the battles (interior and exterior). He hasn’t let YHC down, not once, through all the peaks and valleys of his journey.
    The song was “Lord of Hosts” by Shane and Shane, an intense tribute to these truths–Al Gore for the duration (5 minutes) and genuflections on every “God” and “Lord”. Quads were definitely making themselves known at this point.

    Next, YHC shared some details about being led to leave seminary and meet his would be wife, whom he ended up marrying on 9-8-07. In honor of this interesting date, we did The Motivator, counting down from 9. It was interesting to see that the PAX was, at this point, starting to just surrender to what came next–no chatter, just dead eyes and moving into position. Not a bad development.
    YJ mentioned right before this that this was the one-year anniversary of his puke-filled come-back, and YHC wondered if he might be able to force a repeat. He got my hopes up when he peeled off around round 7 and jogged with some urgency to the bathroom, but according to him, it was just for coffee induced urination. Shame.

    Lastly, to honor YHC’s nine kids, each partner did two sets of 35 curls, totaling 70 (the added ages of all 9 kids) honoring the constant picking up of babies. While Partner 1 did curls, Partner 2 did step-ups on the bleachers. 9 kids may seem like a lot, and yes, sometimes it’s beautiful, and sometimes it’s hard; sometimes the time seems to fly, and at other times it seems to creep. But, regardless of how it feels, if we just keep taking one step at a time, just keep showing up and choosing to love these kiddos despite the constantly changing feelings and circumstances, it is an overwhelming, incredible gift that YHC certainly does not deserve.

    We moseyed back to the flag, coupons in tow, and Smooth prayed us out with his simple, yet sincere style.
    Many T-claps and thanks to YJ for bringing a solid birthday coffeeteria, complete with donuts. And, French Horn kept our spirits high with fun facts about his favorite cults.

    YHC is overwhelmed with gratitude for having been blessed with 41 years of a life filled with awesome gifts, and though it’s not been free of challenges, YHC has learned that it’s usually through major challenges that the greatest gifts are made possible. F3 has proven this truth over and over in a very concrete way, and I am extremely grateful that you men have been willing to join me on this journey, especially through this morning’s snot woggle (official F3 term: https://f3nation.com/lexicon/entry/2728/gvid=398600&pagenum=23).

    SYITG,
    Goose

  • Fry Day – from Vagabond

    Warmup, Jump rope, pax choice, Mary
    Group 2 knees n toes

  • But we have a lake – from Russo

    Each AO has its unique advantages and calling cards. Something you can point to and say “Does your AO have that?”

    Want examples?

    The Marsh: “Where else can you use the swings and the monkey bars? Who else is going to provide cover for beatdowns should a tsunami blow through?” (Pay no attention to the regular Scramble posters who are screaming that they can say the same thing about the monkey bars)

    The Gipper: “Thats a fine sculptural representation of Ronald Reagan.”

    The A1C: “We have a Moby” (said in our best Tony Stark voice)

    That may be true, A1C, BUT: We have a lake.

    “Yea, but we have a multi-level parking garage that allows us to hang from the underside and drop and pretend we’re falling off of Nakotomi Tower during the annual Die Hard beatdown”

    BUT: We have a lake.

    “Maybe so, but do you have a thing called a Darkwing Duck?”

    BUT: We have a lake (all of this said in the same spirit as Spinal Tap’s “These go to 11”)

    And because we have a lake, we ventured over to it this morning.

    Warmup (10x to 20x IC)
    – SSHs
    – Cherry pickers
    – Arm circles
    – High knees
    – Self love

    Thang
    Mosey down to lake and back

    At each block, stop for some add ons:
    – 5 shoulder tap merkins, next block:
    – 5 ST merkins and 10 ballerina squats
    R&R, adding:
    – 15 flutter kicks (2 is 1)
    – 20 monkey humpers
    – 25 mummy kicks

    Mosey was in different forms:
    – Side shuffles
    – Back pedals
    – While also cherry picking

    At the sea wall
    -30 freak Nastys IC
    -20 IC step ups
    -20 IC BBSs

    On the way back, much of the same, but in reverse.

    COT, Name-o-Rama, Announcements, and Prayer. In particular, we prayed for all those traveling this week.

    Another fine day at the Splashpad, because, you know, we have a lake, A1C.

    SYITG

  • Westbank Station Beat-down – from Thighs

    Today, we focused on Station work.

    We started the beat down with a warmup:

    Mosey around the block
    15x Jumping Jacks
    7x Windmills
    7x Cherry Pickers
    7x Swimmers
    7x Merkins
    7x Mountain Climbers
    7x Squats
    7x In Tempo Tempo Squats

    Then we started the Station beat-down with a loop around 10 blocks of the AO. At the end of each block, we did a minute of exercise of the following:

    1 Burpees
    2 Merkins
    3 Squats
    4 High Plank
    5 Mountain Climbers
    6 Wide Arm Merkins
    7 Jumping Lunges
    8 Hello Dollies
    9 Wall Sits
    10 Smurf Jacks

    Then we did a quick Christmas Tree:

    15x Flutter Kicks
    15x Jumping Jacks
    10x Squats
    5x Merkins
    5x Burpees

    We ended the workout with an Ab Workout (4count)
    10x Ab X-tensions
    10x Windshield Wipers
    10x Toe touch crunches
    10x Wide Pike Ups
    10x Two by Twos (mountain climbers & peter parkers)

    We ended with the usual close out, sending us off with a prayer.

    Looking forward to next time!

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.

  • It takes two of us! – from Jose10k

    It was just the two of us regulars at the A1C this morning. KISS, keep it simple stupid. After a warm-up, we did 4 corners. 7, 14, 21, 28, 35, 42 at each corner. Merkins, Squats, Freak Nastys, imperial walkers, SSH, deep hamstring stretches. Run in between some. COT, Moby prayed us out. Hogsbreath retirement party tomorrow at 5. Easy read today gentlemen.

  • Everyone has their Knees over their Toes! – from Scantron

    Did the normal knees over toes. Some people ran, but most were knees over toes, including Mahatma who was super tight!