Category: Backblasts

  • Mach 3+

    Alright, so what’s worse (or better???) than one guy way older than you who can easily smoke you in a workout??  Yes, two!

    YHC rolled up to the AO, under the watchful eye of Ronaldus Magnus and observed a man, the appearance of whom was eerily reminiscent to that of Turbo Tax.  Sure enough, this was our FNG for today; the first FNG to post at the Covington Trailhead I might add.  He and Turbo have been buddies for years, and they are either identical twins or they just look like identical twins.  Either way.

    THE THANG

    Warmup, proximal to Gipper

    1. SSH x 20 IC
    2. Hillbillies x 20 IC
    3. Merks x 10 IC
    4. Seal Jacks x 20 IC

    Mosey to Justice Center – distal to Gipper

    1. Jog down steps
    2. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
    3. Right Leg Stepups x 10. Lunge walk to Station 2 for
    4. Left Leg Stepups x 10. Lunge walk to Station 3 for
    5. Box Jumps x 10
    6. Run back up steps
    7. Jog down steps
    8. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
    9. Freak Nastos x 10.  Lunge walk to Station 2 for
    10. Derkins x 10. Lunge walk to Station 3 for
    11. ? x 10
    12. Run back up steps
    13. Jog down steps
    14. Sprint to end of quad (50 yards). Lunge walk to Station 1 for
    15. Squats x 10. Lunge walk to Station 2 for
    16. Split lunge jumps x 10. Lunge walk to Station 3 for
    17. Freak NasTAAAAAYs x 10
    18. Run back up steps

    Plankorama

    1. Plank and hold
    2. Man maker left hand high
    3. Man maker right hand high
    4. Plank shoulder taps x 20 IC
    5. Right leg high
    6. Left leg high
    7. 2 Merkins
    8. Man maker left hand high
    9. 2 Merkins
    10. Man maker right hand high

    Mosey to other side of Justice Center

    YHC requests a 10 count to avoid Splashing Merlot

    YHC then announces Jack Webbs will be next, and also that Turbo explain to FNG so that YHC may continue Merlot Spashing Avoidance (MSA).

    Jack Webbs. 1:2 Merk to shoulder press ratio.  Reps from 1 up to 10.

    Typical mumble chatter about how that’s harder than it sounds.

    Mosey to Armed Services Memorial; YHC requests another count for MSA purposes (is there really any other purpose for a count?)

    Irkins x 10

    Squat Jumps x 10

    Irkins x 9

    Squat Jumps x 9

    etc, descending reps to 1.

    Mosey to Ronaldus (shovel flag dutifully left in truck) for Mary:

    1. LBC x 30 IC
    2. Freddy Merc’s x 20 IC
    3. Vladimir-The-Tiger-Whisperer-Putin’s x 15 IC

    Namorama.

    Welcome, Blackbird.  Way to be in better shape than I am at 20 years my senior.  Respect.

  • No Jingle – No Vader. Luke I am NOT your father.

    It is hard to wake up after a few days off but I was looking forward to getting back out into the humid gloom and having Jingle kick my ass with 100 Russian Twists – but it wasn’t meant to be. As we talked around the flag and the clock hit 5:31 – we knew we just got ghosted by the Q. So I stepped up and said I will lead the first part but everyone get their favorite Mary exercise ready for a monster round of Mary with 15 PAX.

    First we mosey’d to Oak Alley. We did a quick warm up COP with SSH x 20, Imp Walk Squats x 20, Merks x 20 Peter Parkers x 20, Seal Jacks x 20, Hillbillies x 20, and Diamond Merks x 20.

    Short mosey to the benches for a quick Legs COP.

    Right leg step up x 20, Dips x 20, Left Leg step up x 20 (some of these were 19 because I can’t count), Hip Slappers x 20, one leg squats left x 20, Decline Merks x 15, right leg squats x 20

    Long Mosey over to the Rocketman Field by the soccer goal.

    We circled up for a long Mary session: Each PAX did 20 IC of the exercise of their choice: (Did my best to remember)
    1. RY – Parker Peters
    2. G-Spot Dying Roach
    3. El Wire – Flutter
    4. Bartman – Plank Walk
    5. Mulligan – Hello Dolly
    6. Roots – Real Freddie Mercury
    7. Douille Plank Peter Parkers
    8. Landing Strip – Xs and Os
    9. Tito – Russian Twist
    10. Capt Morgan – Wife Pleasers
    11. Cavalier – Penguins
    12. Tinkles – Slow Merks
    13. Whoop – Imp Walkers
    14. Seaman – Slow Squats
    15. Rev It — Baby Arm Circles **Thanks for being nice Rev it

    After the LONG MARY we lined up for the broad jump over the legs across the field while in Plank position. We went through the order once (Roots went twice) and then we MOsey’d back to the FLAG.

    3 min early to the FLAG so we planked. Pylo Planks reaching to the sky with both left and right arm.

    When we finally got to the FLAG we were joined by Quick Draw for the COT. Tclaps to Quickdraw for joining us. He had a rough night working 2 murders – and I appreciate his effort to join us even after such a terrible night. Tclaps also to Whoop you led us out with a prayer for those battling addiction and for Tinkles.

    Thanks for getting me out in the Gloom guys.
    RY

  • Steel City Sweat Fest

    Eight Wednesday regulars posted in the steamy City Park gloom this am. After the disclaimer, we were off in mosey down Roosevelt Mall. Circle up on the neutral ground for a warmup COP:

    SSH x30 IC
    Windmill x20 IC
    IPW x20 IC
    Arm Circles X20 IC
    Low Counrty Crab x20 IC

    Mosey over the the mini-foundry (or distillery or whatever it’s called???) for 3 rounds of the following circuit:

    Pull Ups
    Box Jumps
    Dips on parallel bars
    Burpees x8 (timer)
    Hanging Knee Ups
    Squats

    Sweat was prevalent at this point. T-claps to Amnesty on the silent 30 second countdown. Well played and way to catch your breath.

    Walk to the nearby cluster of steel NOPD barricades, grab one, and circle up in the field. YHC had been eyeing these up the past month and decided to try some exercises similar to Rock City. The sweaty hands of the PAX made for an awkward grip on the steel cross members but we decided to give it a go anyway.

    Curl x10 IC (didn’t work well)
    Squat Press x15 IC (worked so-so)
    Sit up and touch top of barricade x20 IC (worked ok…slow cadence needed)
    Bench Press Barricade x15?
    Declined Merkins (feet on top of barricade) were next on the list but after a quick assessment of the barricade’s stability, we opted to play it safe and knock out some steel-free Mary:

    Flutter Kicks x25 IC
    Box Cutter x20 IC
    Pickle Pounder x20 IC
    Penguins x20 IC

    Abort the remaining planned exercises w/barricdes since they seem to lack the wow factor. Lesson learned. Deposit barricades back to proper spot and take a recovery walk to Roosevelt Mall while raising the roof with air presses.

    Line up for a half-mile Indian Run down RM , around the circle, and back to the flag. A few minutes left so we cranked out LBT x30 IC followed by a 2 minute plank-o-rama.

    Announcements include upcoming Spillway Run on 7/17 and F3 sponsored Summer Series Race on 7/20. Also, the Q-List has some empty slots in the next few weeks so PAX are encouraged to sign up to lead. By committing in advance to Q a workout or run a race, one is less likely to fartsack and slack off.

    Shout out and prayer included YHC’s son Brady, Awesome’s wife, and safe travels for those on the road.

    It was a good way to start the day.

    Tool

  • Calling All Pax – Need High Impact Men and Women to Help Make a Difference and Keep a Spirit Alive. Operation Sweet Tooth!

    It was Friday, May 6th and we just finished a beat down at the Foundry.  During the CoT, I asked the Pax to say a prayer for my daughter, Christina, to feel better and to bless her for her Holy Communion which should have been that Saturday.  Sadly, those prayers were not answered.  12 hours later, our precious daughter, our Angel, was now in Heaven.  She died the day before her Holy Communion and two days before Mother’s Day.  Why? Why?!  My wife, son and I were in complete shock; filled with questions, sorrow and anger. We could not imagine how this could happen to her…to us.  To this day, we still feel that way.  We are devastated.  My M and I have endured many losses in our lives, but nothing, NOTHING compares to losing your child.  We question how we can live each day without her.  We question our faith.  Why would God take her when she had so many things to accomplish on this Earth with her family?  None of this makes sense to us…and probably never will.  I did not think we would ever survive a day.  However, as of today, it has been exactly two months.  Two months of Hell on Earth but we are still here, fighting, surviving and trying to live another day.  One of reasons we are here…is all of you.  The Pax of F3 and FiA Nation.

    Your support has been nothing short of amazing.  We have appreciated all the prayers, meals, donations and visits we have received.  But the real support has been through the 2nd F, the fellowship.  216 men inspired me to get out of the fart sack for a supportive convergence the Monday after her passing, many from different AO’s.  53 women helped Jager post to her first ever 5:30am work out to show their support.  Again, numerous AO’s represented.  Numerous Pax were sporting their colors and their shovel flags at my daughter’s wake and funeral in NC.  Mooch traveling from New Hampshire to NY just to show me support and to deliver a shovel flag in her honor.  Jimmy Olsen flew to NY to be there for the wake and funeral. Raffles.  Memory bricks and so on and so forth. And I can sit here and go on and on about each individual’s contribution to my healing or surviving rather but then my message would not get read.  All I can say is that I am truly humbled, and thankful that I/we have F3 and FiA Nation behind us because without you all, we may not be standing.

    Often times, on those rare occasions I make it into the gloom lately I get asked “what else can I do to help other than prayers?” My usual response is there is really nothing anyone can do…well; I am calling an audible today.  And I am calling on the Pax of F3 and FiA Nation countrywide to help us heal, and create a mission to honor our sweet daughter.  The M and I know we need some sort of motivation to continue to “live” but more importantly, have a positive impact in the lives of others.  In other words, take actions of Christ and of a #HIM.  Many of you don’t know our daughter or us for that matter.  But Christina (Sweet Tooth) was an amazing little girl.  Through all the outcries from friends, family, students, teachers, religious educators and strangers, one common theme that was always mentioned was that she had a big heart which is quite ironic since it was her heart that failed her two months ago.  She was the girl that when a new student came into the class, Christina would befriend her.  If a student was sad, she would act her goofy self and cheer them up.  She was everybody’s friend, seemed like everybody’s BFF from all the cards we received from her class mates…and enemies with no one.  She also loved animals, especially cats and often I was influenced to adopt another in need of a good home.  She was bright, sassy and had a smile that could light up a room.  She loved Minecraft, loved playing Star Wars with her Dad, getting mani/pedis with her Mom.  She also loved Spartan racing and F3.  She wore her jersey proudly many times when we would hit the trails.  She enjoyed F3 Kids workouts even though it interfered with her sleep.  She had so much fun at F3 Dads Camp and was so excited to go again this year.  I don’t know if we could ever do her enough justice but we are certainly going to try.

    To keep her memory living for years to come, we are creating an initiative called Operation Sweet Tooth.  Although there will be much bigger and more impactful things to come.  However, to begin this mission, I am calling, asking all the Pax throughout all the regions of F3 to have a toy drive in her honor during their respective Christmas parties.  I want to help support those children that are sick and scared lying in hospital beds not knowing their fate.  I want to provide some sort of peace and or comfort to children, who reside in orphanages without anyone to call Mom or Dad.  I want these children to know that a stranger cares about them and that they know there is an Angel looking down over them.  But I cannot do this alone…I need High Impact Men and Women to help…so I am asking all of you for that help.

    I would need a Q from each region/AO to identify an orphanage, children’s hospital etc that would benefit from our collection and to help coordinate delivery of the items and just share the message of F3, Sweet Tooth and how her parents just want to provide peace or comfort, even if just for a brief moment in time. Below is a link from our local children’s hospital here in Charlotte.  There is usually a donating list of items, toys, blankets, stuffed animals that are accepted.  You can get a sense of what is needed or wanted by looking at the “Donating to Levine’s Childrens Hopsital” Toys and Gifts.

    http://www.carolinashealthcare.org/medical-services/childrens-services/levine-childrens-hospital/give-back

    I have had custom designed shirts available through Mudgear.  The links are below.  I was informed that the board has decided to share the proceeds with the sales to help fund this initiative…again, truly humbled and honored.  I will be working on printed boxes for the collections and hopefully prayer cards to be distributed as well.

     

    http://f3.mudgear.com/products/f3-operation-sweet-tooth-shirt-pre-order

    http://fia.mudgear.com/products/fia-operation-sweet-tooth-shirt-pre-order

     

    This is just one small step, small part my family and I can do to honor our daughter.  Larger plans down the road include creating a non-profit organization, continued toy drives, hospital visits, animal rescue events, scholarships etc.  That will all be in the works sometime in the future, but we still need time to mourn our baby and don’t want to take too much on all at one time.

    “So what can you do to help me and my family other than pray?”  Help us help others is now what I will say.

    Humbly Yours,

    Olive, Jager and Happy Meal

    Aye!

  • 610 Stomp #46 – Back to the Basics

    Eight hardened NOLA veterans rolled up as the smoke cleared from the fireworks at the end of another fine Independence Day in our great nation.  No surprises this morning, just plan old hard work and cardio for the PAX.

    Disclaimer

    The Thang:

    45 minute run and goal of 50 burpees along the way.  Most of the PAX went with 6 minutes followed by a 1 minute break with 10 burpees and a bit of walking.  Watch out for the mortar and firework remains spread across the entire Bayou St. John path.

    Announcements:
    Uptowner at Pontiff on Friday2-miler in City Park on 7/20
    F3 Ruck 11/11

    Shout-outs:
    Brady (Tool’s son)
    Kimchi – unmentioned

  • 4 on the 4th

    “We have a strong instinct to belong to small groups defined by clear purpose and understanding–tribes. This tribal connection has been largely lost in modern society, but regaining it may be the key to our psychological survival.” – Sebastian Junger

    Four PAX including YHC showed up for The Skinny 4th of July Celebration. T-claps to Out for Justice (aka Under Siege 2) for his 1st post in Audubon.

    Mosey to the Tomato field: SSH x20, MC x20, IW x20, Peter Parker x20

    Mosey to levee for Elevens – alternate Half-Burpees & Merkins. Nip/Tuck recommended jumping but it was all ground work at this point.

    Mosey to soccer field by the hill. Found a nice orange cone to use after this COP:

    Lunge Climbers x20 (right name?), V-ups x20, Slow Merkins x10, Squat-to-Squat Jumps x16

    Mosey over the hill and plank for a battlefield exercise: sprint over the hill to field then drop and Boo Boo Bear Crawl-Left Leg to the orange cone. Due to the distance YHC modified to switch legs (and back if needed) halfway to the cone.

    COP by the cone: Plank position MC x20, Plank Walk x10, Plank position Peter Parkers x20

    Mosey down the levee to the road.

    COP: Plank, elbow plank, One arm elbow planks: British Aggressors then Patriotic Gentlemen

    Mosey to the labyrinth: 10 burpees OYO, LBCx20, Dying Cockroach x20 and Flutter Kicks x15

    Back to the flag for count off, name-o-rama and prayer.

    Thoughts and prayers for Nip/Tucks’ father-in-law and my father-in-law both battling cancer. Also for all of our troops abroad and struggles they face returning home – referenced Sebastian Junger’s new book: Tribe: On Homecoming and Belonging

     

  • YHC Splashes Merlot Again

    Only 3 brave souls joined in the gloom this morning.  I can only assume its because YHC crazy intense workouts and not all the cosmopolitans EiEi had at Chewys annual 4th of July bash.  Nonetheless these daring men showed up..

    WARM-UP

    Mosey around the small loop at the trailhead  to the map of the good ol USofA.

    19- SSH IC

    17- IW IC

    22- Windmills IC

    THE THANG

    Mosey from the map all the way to the long pavilion

    YHC despises running so PAX knew the workout was going to be mostly exercises/drills.

    1st Pearl-  Tabita OYO 20 seconds on 10 seconds rest 4 sets with 1 minute planks between each set.  Bi-curls, jump rope, lunge, freak-nastys.  Chewy had tears rolling down his face after the first set of freak nastys.

    Mosey down the pavilion and back

    2nd Pearl- Tabita OYO 20 seconds on 10 seconds rest 4 sets with 1 minute planks between each set.  TRX rows, jump ropes, step ups, and shoulder presses

    Mosey down to the USofA map for some suicides.

    (4) 60 yard suicide partner sprints.  YHC, splashes merlot on last set, which seems to be the new norm for when he Q’s

    Rest of Pax(minus YHC) moseys to the stairs for some 6’s with burpees on the top and merkins on the bottom.

    Miraculously, YHC doesn’t die and finishes the work-out with 6 minutes of Mary…

    MARY

    Captain Thor 10 IC

    Wide Leg Big Boy Sit Ups 15 IC

    Some weird move Chewy made up 20 IC

    COT

    NAME O Rama

  • Twelve score ago today…

    YHC hopes that NOLA pax were scattered across our great land today, ‘cuz just three stalwart PAX showed up in the gloom to celebrate the 240th anniversary of our great nation. 1776: that’s 17 plus 76, which in turn is four times 19. Because YHC usually sweats too much to carry a winkie that’s readable after about 5 minutes, he just had to remember that each COP should follow the patriotic pattern 17 and then 19+19+19+19.

    COP One (warm-up, not that it is remotely cool outside):
    17xIC Side Straddle Hops
    19xIC Peter Parkers
    19xIC Parker Peters
    19xIC Mountain Climbers
    19xIC Good Mornings (both stretch forward and stretch back)

    COP Two (with real rocks, not those little pebbles in Pass Christian like Rudy found):
    17xIC Overhead lifts
    19xIC Rows
    19xIC Squats
    19xIC Touching the Stars (diagonally up to the left and then up to the right for each rep)
    19xIC Curls (deadly at the end)

    COP Three (at picnic benchs under shelter):
    17xIC Incline Merkins
    19xIC Right Leg Step-Ups
    19xIC Dips
    19xIC Left Leg Step-Ups
    19xIC Full Sit-ups (with feet on picnic benches)

    COP Four (no rest for the weary):
    three rounds of People’s Chair, each for about 93 seconds (i.e, 17 plus 19+19+19+19)
    round one: just sit and enjoy the view
    round two: include some overhead lifts
    round three: include some curls

    COP Five (after mosey to playground):
    Three sets of a circuit of pull-ups, LBCs and Incline Merkins
    round one: 7 pull-ups for the base line
    round two: 6 pull-ups for the base line
    round three: 6 pull-ups for the base line
    [QHC accounced that the three were supposed to add up to 17, but YHC can’t count very well all the time and apparently neither can the rest of the PAX; YHC wasn’t about to suggest 93 pull-ups at that point; there would have been another revolution.]

    COP Six (Mary):
    17xIC LBCs
    19xIC Flutter kicks
    19xIC American Hammers (apologies to PAX for misnaming then as Russian Twists)
    19xIC Dying Cockroaches
    19xIC Exploding Stars (basically, an LBC in reverse: pull legs up to elbows and then stretch them full out for each rep)

    Mosey back to Old Glory for a short Countorama and Namorama; then prayers for our great nation, families, friends, neighbors and, as always and especially, those in need. YHC, JV

  • The Fourth in The Pass

    Happy Fourth of July!  2 faithful PAX met at the flag by Shaggy’s in Pass Christian to start the day.  Warm, humid and windy at the coast.

    Warm up: let’s get right to it.  Since its a Rock City day, the Pax found some rocks by the water.  Not those little Pontiff rocks, but some REAL rocks.  Press, curl, row x20.  Repeat x16.  I guess it might be arm day.

    The bandstand:  Mosey past the new harbor, then into town for a stop at the bandstand.  Time for our warm up.  SSH x25, then the core group: PP, MC, PP x20 holding plank in between.  Find the benches for Channing Tatum and his evil twin.  Head to the parking lot for a zombie walk.

    The benches: back to the beach front, find some benches.  At each bench, durkin, dip and irkin sets.  Bench 1 20x.  Bench 2 15x.  Bench 3 10x.  Bench 4 10x.

    Mary at the park: return to the park for Mary.  LBC, cockroach, the twist and dolly each x25.  Stroll to the pull up bars for AMRAP (which in the case of YHC was very very few).

    Names and count off were very quick…

    Thanks, Tinkles, for a great start to the Fourth.

    May all of our families and friends enjoy the da y safely, and remember all of those who have sacrificed on our behalf.

  • A snot woggle

    5 pax arose up bright and early out of the fartsacks on a muggy Saturday morning.
    3 minutes in to the warm-up there was some mumble chatter about the workout being too easy. This led yhc to do his best to smoke the pax with an epic beat down aka a snot woggle. This plan seemed successful for everyone except turbo tax. He may or may not be one of those Jason borne type superhuman spies bred by the federal government. He did spend some time in DC, and who knows, tax law could just be a good cover.

    Anyway, the thang:
    Dynamic warm up:
    Walking quad stretch x 20 yes
    Walking figure 4 x 20 yds
    Frankenstein x 20 yds
    Side straddle shuffle x 20 yds
    High knees x 20 yds

    Warm up:
    SSH x 50, yes 50, in cadence
    Mt climbers x 40 IC
    Slow squats x 30 IC
    V-ups x 20 IC
    Merkins x 10 IC

    Mosey to fountain
    Hip abductor walk with bands x 30 yds
    Plank walk x 10 with bands both directions
    Hip abductor walk with band x 30 yds
    Plank with band around hands: star pulls to work shoulders x 3 directions x 10 B sides

    10 count rest

    And partner up for plank sprints;
    Partner 1 planks while partner 2 sprints 75 yds and assumes plank position leap frog back and forth x 10

    10 count rest

    Mosey to swing set:

    Partner 1 x 10 lat pulls on swing IC
    Partner 2 x 10 merkins IC
    Rinse and repeat x 5

    Mosey to shady spot, not shovel flag, for 10-12 Minutes of Mary:
    LBC’s x 20 IC
    Freddie Mercury x 10 IC
    Slow Freddy x 20 IC
    Jane Fonda x 10 IC
    Jane Fonda pulses x 10 IC
    Prone T’s x 10 IC
    Bow pose pulses x 10 IC
    Runners pose squats x 10 each side
    Cross body lunge with reach x 10
    Sudden change!

    COT, nameorama, coffeteria

    Tclaps to EI and his wife for recovering the shovel flag later that day which was left at the scene of the woggle