Tag: Cowbell

  • The December 17 Beatdown: A Gripping Tale of Sweat, Strangers, and the Wind Beneath Jose’s Wings – from Steve

    The morning air bit with the ferocity of a thousand tiny knives as we gathered at the trailhead. Steve, our fearless leader, had a gleam in his eye that promised pain and growth—or maybe just chaos. The big news was the triumphant return of Cowbell, whose absence had left a void only filled with awkward burpees and wistful murmurs of “I need more Cowbell?”

    Enter Jose, the early bird who, instead of getting the worm, opted to destroy the trailhead and stairs with solo laps—a full 40 minutes before the rest of us even started moving. While most were still negotiating with their alarms, Jose was out there redefining what it meant to be extra.

    Bushwacker rolled in on time, a feat in itself, and immediately solidified his status as Mr. Grumble Grumble. His truck, dubbed the “piece of shit,” welcomed us with its nostalgic vibes—turns out it’s the same clunker Cowbell used to cruise in back in high school. Talk about a blast from the past. Grumbling aside, we dove into the warm-up, marching headlong into the discomfort we all secretly crave.

    The stage awaited us, as did an assortment of strange teenagers who seemed utterly transfixed by the bizarre spectacle of grown men willingly torturing themselves. Were they judging us? Plotting their escape? Just vibing? Who knows, but their silent presence made our suffering even more surreal.

    The workout itself was pure madness: five brutal exercises—burpees, squats, lunges, big boys, and merkins—starting at a grueling 28 reps of each. After every round, we ran a lap around the trailhead, decreasing reps by 7 each time. It was a rinse-and-repeat system that quickly had us questioning our life choices. And yet, every lap brought us back to the stoic teen peanut gallery, still watching, still silent. It felt like a scene from some dystopian fitness reality show.

    At one point, Bushwacker and I casually debated whether Santa’s sleigh, parked nearby, would make a suitable workout station. But even in our delirium, we decided that push-ups on Santa’s ride might be crossing a line.

    Midway through the chaos, Jose slipped away, duty calling him to mold the minds of America’s youth. He is, without question, a hero, a legend, the wind beneath our collective wings.

    We closed with a Circle of Trust (COT), sweaty, sore, and better for it. Cowbell, it was good to have you back. To the strange kids at the stage: we hope you were entertained. And to everyone else, see you at the next beatdown—bring your grumbles and your grit.

    Okay, so Steve might be sick and I(Jose10K) wrote this backblast because of my abnormal obsession to reach my stupid goal!

  • Granny’s magic!! – from Shooter

    Four rounds, four exercises and four loops was the magical number for our 45 mins in the Gloom.
    After completing a loop around the Trace brief warmup of 15IC and 10IC Grass grabbers, Toe touches, Abe Vogadas, over head claps, Cherry pickers and arm circles..
    Thang was 3 coupon stations and a jump rope station..
    Timer was 1 min of work 30 seconds of rest 4 rounds of motion.
    Coupon 1 Chest press
    Coupon 2 Curls
    Coupon 3 Overhead carry up and down the stairs. Intensity version shoulder presses while going up and back down.. After 4 one min rounds PAX made a loop around the Trace.
    R/R till each PAX completed all stated exercises.. For you math folks out there, total work was only 16 mins of engaged movement not counting the loop’s.. Doesn’t seem like much but I promise by rd 3 the burn was real and I believe the PAX got their monies worth..

    Finished right at 6 and we announced multiple CSAUP opportunities ahead.. 4 on the 4th, BEAST, Turkey trot and I believe some other hot ass marathon or something… Not really certain, but one thing is certain, Cowbell lives and he mentioned a possible Saturday post for the Wacker Q..

    Russo graciously took us out and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Bongo Chitta Inaugural – from Bongo

    Really good morning and setting to try something new and training preparation for upcoming Wild West Relay. Five PAX joined me at the beautiful and awesome Bogue Chitto state park to run a true Trail run on the Red Path or Gorge Trail. This is about as good as it gets for trails here in Louisiana, ~ 391 ft of elevation change and it gives you a work out.

    For the most part we all keep together and took in the temps in 70s and low humidity. Probably one of the last for the year, but we all enjoyed it. See below for formal stats of the run and I want to encourage others to come to the next one on 6/1. More WWR folks, Rim to Rim enthusiast and general Ruckers will work fine for this.

    https://www.strava.com/activities/11385170755

    6.02 mi

    1:00:38

    10:04 /mi
    Elevation382 ft Calories —
    Elapsed Time 1:02:39

  • Burpees, Football, Running, Oh My! – from Bushwacker

    Cold as ballz? Tell that to F3 Fargo. Small crowd? Not likely. F3 Northshore showed up to play. Today we dedicated the beat down to our own Maximus the Marathon Man, Tanked Up, who is running the La Marathon tomorrow aiming to qualify for Boston.

    WARMORAMA

    5burpees OYO
    SSH
    HI KNEES
    BUTT KICKS
    IWs
    5 Burpees
    GOOD MORNINGS
    TOE TOUCHES
    TORSO TWISTS
    5 Burpees

    THANG

    Partnered up and each pair grabbed a football. Mosey to gazebo while passing football back and forth. The partner throwing couldn’t move, and for any dropped passes, both do 5 burpees.

    At gazebo,circled up and did 4 rounds of circle Up/Downs.

    Mosey to shaft in similar fashion.

    Lined up along tree line, P1 stayed put while P2 went out for a pass (dropped passes were 5 Burpees each). While P2 ran to shaft and back, P1 did an exercise, then switch. The exercises included SSH, Mnt Climbers, Freddy Mercurys, Hand Release Merkins, J Los, Flutter Kicks, and more! T claps to Waterpick and Baby Yoda, who connected on some long bombs like Drew Brees and Marques Colston!

    Mosied back to flag again in similar fashion, but this time the Pax honed their strategy to pick up the pace with shorter passes. BONUS, no balls in the frigid lake!!!

    MARY

    Made it back to the flag with 3 minutes to hit some core, much to Duke of Hazard’s chagrin.

    5 Burpees
    20 LBCs
    100 100s
    And planked up waiting for the man of the hour to roll in from a light 2 mile run.

    COT
    Count/name
    F3 camping Saturday Jan 27th
    https://maps.apple.com/?ll=31.212232,-90.023317&q=Dropped%20Pin&t=h

    Nightmare Before Christmas’24 Sunday January 21st 1pm lakefront, bring backpack with 10-40lbs of weight

    JV prayed us out, Byrd and Cowbell were Starskys, joining us at coffeeteria.

    Guys (you know who you are) thanks for letting us play with your ballz this morning!
    Hammer went out of his way to prove that a good beatdown isn’t complete unless someone gets hurt. Ice it up big guy. I hope you feel better soon.
    And speaking of Hammer, if anyone is looking for a nice house in a small, conveniently located sub division (with a hot tub😎) give him a shout.

    Gentleman, thanks for coming out and freezing cheeks with the Wack, and celebrating our own Medicare Machine, and best of luck to him tomorrow!

  • December Flickerball on the Northshore – from TruCoat

    The third installment of Flicker ball on the North Shore’s lakefront pitch was a battle to the end. After a short warmup of core exercises and a push-up medley that included gorillas and spidermans, the group divided into two teams of 8 based on age. Once again the Juniors versus the Seniors went back and forth on a long field, showcasing soccer skills tuned over time, and surely depleting Pontchartrain of the local O2 source. The score ping ponged as the Seniors captured an early lead, the Juniors made a mid-game run that the Seniors rallied to close. Zoolander’s fancy footwork drew taunts by the Seniors and Bushwacker’s vigorous defense may have worn down the Seniors. With the game tied, a two-minute warning was announced that shot adrenaline in the likes of Cowbell, Baby Yoda and Bird whose coordinated pressure resulted in successive goals and the first-ever victory by the Juniors. Some 2-point scoring highlights included Barely Legal’s Messi like magical kick, SOGO’s dominating left-footed end-to-end run, and Bird’s curving shot from unfathomable distance. The pitch welcomed back to the area Burgundy from Houston and Popeye from Huntsville, and the group welcomed first-timers and Dukes of Hazzard’s relatives Fieri (8th grade) and Craggle (4th grade).

  • Common company for some but not the Q!! – from Shooter

    With the coolest morning upon us since last winter, 4 PAX joined YHC for the normal 5k. It felt like old times as Waterpik came moseying in on foot and Cowbell came rolling in as the warmup was underway.. YHC would have accompanied the lone Rucker Akbar had he not removed his Ruck from the car.. After the warmup of SSH, Windmills, Imperial walkers, GM, Mountain climbers, Peter Parker’s and Parker Peters the runners set out down E Causeway approach to Monroe down to Messina right to the gate and back to the AO.
    It was the Qs first opportunity to run with Cowbell, as Hammer and Pic set the pace with consideration for the big guy.. Enjoyed the conversation about hunting throughout the run, thanks Cowbell for stoking the thoughts of my future weekend in the woods..
    YHC had intentions of closing with some Core but after 20 WW1 sit-ups and the lack of recent post the cramps got the best of this Q, so he called multiple audibles, Carolina dry docks and Merkins to wrap-up..

    Appreciate the post gentlemen and until the next Gloom 👍🏼👊🏼✌🏼!!!

  • Not Quite Sure What We’re Doing, But Your Legs Will Pay the Price – from Bushwacker

    YHC saw an empty Q sheet and signed up late in the game. There was every intention of putting something creative and challenging together after finally getting a spare 30 minutes, but alas, the A/C started acting up and stole away the golden hour of beatdown planning. And thus, starting with an idea for a lot of squats, it never got much further….

    WARMORAMA

    IC x10: SSH, High knees, Butt Kicks, Windmills, ….

    THANG

    After lunge walking to the nearest fire hydrant along the lakefront, the PAX did x10 IC(20actual;) Squats. Continuing sprinting, skipping, and moseying, repeating x10 IC Squats at each hydrant , the guys partnered up for some B L P I…no no, B P L M… ah yes, B L I M P S. 50 Burpees, 100 Lunges (2is1), 200 Imperial Walkers, 100 Merkins, 200 Penguins (2is1) and 50 Squats. After all of that was sort of figured out and finished, 2 lines of Indian Running took off for the flag. However, somewhere along the way one line began to crumble, and what remained merged to forge ahead (like Waterpiks full litter-pick up sprint that left even the swiftest of us in the dust). Some circling back for the 6 and Mary got underway.

    MARY

    LBCs, LMCs, Flutter Kicks, Freddy Mercuries and 100s

    COT

    Count, Name, and FNG naming. Welcome Jenny 98! F3 camping trip Saturday, November 4, see Slack. Mathlete prayed us out.

    We all await our honorary Northshore Nant’an Hog’s Breath’s release of of details on the upcoming F3 Northshore’s 3 Fs Competition throughout the month of November. Stay tuned to Slack for rules, point structure, and all the ways us mere mortals may FINALLY be able to beat Grundy at something!

    Many thanks for following my lead, guys. If you did it right, you should be in at least half as much pain as I am at the moment!

  • New sidewalks are coming! – from Shooter

    8 PAX took the red pill on this mild Thursday Gloom. Brief warmup Good mornings, Toe Touches, SSH, Scorpion kicks and bridges.
    Course was simple Ruckers down Messina to the gate and back… Runners took to East causeway turning on Monroe and down Messina to the gate back to the AO around the park. 6 mins of Mary Left elbow to right knee, F/J, Flutter kicks, Hello Dollies and WW1 sit-ups..

    Count, Announce and COT..

  • Time for cake (and fall?) – from Russo

    MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.

    Warmup (10x, all IC)

    -Torso Twists
    -Toe touches
    -Arm circles
    -Grass grabbers
    -Cherry pickers

    Thang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.

    The cakewalk order:

    45 Seal jacks
    44 High knees (2 is 1)
    43 SSHs
    42 Plank Jacks
    41 goof balls
    40 squats
    39 Hello Dollies
    38 Calf raises
    37 Apollo ohnos
    36 Freak Nastys
    35 step ups
    34 flutter kicks
    33 butt kicks IC
    32 Peter Parker’s
    31 imperial walkers
    30 Shoulder taps
    29 American hammers
    28 Monkey Humpers
    27 Merkins
    26 Smurf jacks
    25 wife pleasers
    24 Rosalitas
    23 crab jacks (crab position – think reverse plank jacks)
    22 groiners
    21 Bear crawls (counting your right hand as a rep)
    20 murder bunnies

    At this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.

    19 Wide merkins
    18 Bobby Hurley’s
    17 crab cakes
    16 circle ups
    15 Bulgarian split squats
    14 urkins
    13 Sister Mary Catherine’s
    12 LMCs IC
    11 diamond merkins
    10 star jumps
    9 donkey kicks
    8 8 count body builders
    7 merkins
    6 Box cutters IC
    5 Carolina dry docks
    4 Wife pleasers
    3 jump squats
    2 burpees
    1 minute plank

    COT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.

    Here’s to a good week for all.

    SYITG

  • The Whipping Post – from Steve

    That was the first song up on the playlist this Tuesday morning and it really hit the nail on the head. “Good lord I feel like I’m dying,” hasn’t rang more true than it did on this mild morning at Granny’s (82* with 90% humidity), with the cinderblocks awaiting us at the stage.

    Now unlike Wacker, YHC enjoys the block beatdowns every now and then. I mean, sure, there’s never been a time when I’ve thought, “Hey, Murder Bunnies would be perfect this morning!” But a few curls, overhead presses, kb swings – why not?

    YHC made a verbal commitment to Cowbell at caffeteria that this beatdown would have little to no running and that promise was (mostly) kept. We did run to the pilot house between sets, but the boot-legged Cowbell modified and simply meandered amongst the columns for his rest.

    The Circuit:

    Curls x 40
    Squat Thrusters x30
    Dead Lifts x20
    Merkins x 10
    Burpee Block Jump Overs x5

    Flutter Kicks (2:1) x40
    Shoulder Press x 30
    Bent Over Rows x20
    Merkins x 10
    Burpee Block Jump Overs x5

    Chest Press x40
    KB Swings x30
    Merkins x20
    Crunchy Frogs x10
    Burpee Block Jump Overs x5

    Block Windshield Wipers (2:1) x40
    Alt Block Merkins x30
    Goblet Squats x20
    Elf on the Shelf x10 (5 ea. side)
    Burpee Block Jump Overs x5

    The unofficial poll scrawled into the stage wall that revealed just how important a man’s height (among… *ahem*… other things) is to women was thankfully painted over months ago. And, there were no bat attacks today. So we were all able to leave the stage with our dignity somewhat in tact. As always, thanks for the opportunity – not just to lead – but simply to be out there pushing to be better with you guys.