Warmup– SSH, Windmills, Toe Touches, Mummy Walk,
Main Event–10 minute circuit– 10 of each, Squats, Merkins, Scissor Kicks, LBC’s. Include stair run and 50 meter run.
Move on to arm presses and extended arm rotations.
Mosey back for some cool down exercises.
Prayer led by Grundy then on to the Top Room for some refreshments
One recent study by researcher Dr. Holt-Lunstad of BYU indicated that social isolation and loneliness kill more people than obesity.
Thanks to all you guys in the pax that get out of the fart sack to be a part of some thing great like our F3 community. Let’s keep EH’ing those guys around us!
The thang:
Warm up at the Shovel flag:
SSH x20; IW x 20; my climbers x 20 IC
Mosey west to sea wall: 7’s
6 irkins/1 Plyo —->1 irkin/6 plyo’s
6 squats/1 jump squat —-> 1 squat/6 jump squats
Mosey further west to oak grove:
5 jumps squats, 5 merkins, 5 burpees
Rinse and repeat x 10 rounds
Jane Fonda’s and Nolan Ryan’s x 15 IC
Mosey further west to playground: 20 Bulgarian split squats IC each leg
Mosey back east : stop motion lunges
All horses to the barn, sprint to shovel flag
COM: flutter kicks, Russian hammer, Little manny crunches x 20 IC.
Name O Rama, introduced FNG Phoenix with a powerful story of redemption!
Circle of trust, prayer, and coffeteria.
Thanks guys for letting me lead!
With a high of 59, 20% chance of rain and breezy, the forecast promised an invigorating and intense Saturday beat down. But instead, morning rain, still, humid air and Jose 10K helped deliver and invigorating and intense Saturday beat down!
PRE THANG
The usual pre-thang suspects gathered at the usual pre-thang time to run the usual pre-thang 2 miles. T-claps to to Waterpik for taking the pre-thang red pill, despite a scheduling conflict for the beat down proper.
WARM O RAMA
x20 IC:
SSH
Imperial Walkers
Butt Kicks
Slow Squats
Cherry Pickers
Arm Circles (10>, 10<)
THANG
The newly spoken-for King of the Pre-Thang and this month’s current ISI crusader Jose` 10K joined YHC for his VQ, and the baton was now passed his way. The PAX mosied to the Marsh for 10K’s very own On the Clock. 12 stations were set up in a circle, including merkins, jump squats, LBCs, putins, shoulder taps, lateral jumps over cones, soccer ball taps (rocky balboas), peter parkers, plank jacks, and 3 others. moving from station to station, round 1 was 41 seconds each, round 2 was 30 seconds each.
Pax mosied down Larmarque back to the lakefront where we split into 2 teams for 4 rounds of sloppy tug-of-war. Winners got to pick from 2 options for the losers’ penalty exercise while they planked. There was a “HALF-assed” 100 yard bear crawls, 25 burpees, 50 mountain climbers, and 100 LBCs.
After the last round, we mosied back to the flag all holding on to the battle rope for the last 2 minutes.
MARY
With 2 minutes to spare, Jose lead the PAX in a quick round of righ and left side jane fondas.
COT
Count off and name-o-rama, before Pastor Grundy prayed us out. Congrats to Jose 10K for poppin’ his cherry! It was a great beatdown, and we look forwards to more opportunities to experience his leadership.
POST SCRIPT
Of course, a proper back blast would not be complete without special mentions of Zoolander’s kilt…will it make another appearance tonight?
We cranked up the morning with a 2 mile run. Tanked Up shared a quote from a book he had on his shelf. The quote stressed when we work our butt off in the streets of Mandeville, or wherever you may be, the satisfaction of that workout lies in the “effort” you give. Full effort is Full victory. Something tells me most of us gave full effort this glorious morning.
Warmup–SSH, windmills, arm circles, flutter kicks, low ssh,
The Thang–
Ab work- circle up in a plank position. Rotate right,stop, merkins, rotate merkins, rotate merkins. Let’s throw in Peter Parkers, Parker Peters and some Up/Downs.. Tanked Up challenged Brother Martin nemesis , Turbo and soccer pal, Jose 10k to some face to face up/downs. Raider Pride.😁
20 minute challenge-4 exercises merkins, crunches, ssh, squats, 25 reps then run 300 yards. Repeat for 20 minutes.. Zoolander decided to come out guns blazing!
To the sea wall– 2 exercises by the wall. Derkins Burpees 5,4,3,2,1 reps followed by ascending order 1,2,3,4,5
Over to the flag for more AB work led by Bushwacker, could not tell you the exercises due to fatigue!
Circle up for close out. Prayer led by Steve! Coffee and cake for one of the older men in the club.
Enjoyed the morning with some of the best of the northshore..
It was great seeing the South Shore on the North Shore. I am sure they were happy it was not at 7pm, in tank tops, and 30 degrees!!!! Thanks for making the trip across the bridge to take part of our beatdown. Let’s get this thing going!
Warmarama: Toe Touches – 15 IC, Windmills – 15 IC, IWs- 15 IC, SS Hops- 15 IC, Seal Jacks 15 – IC, High Knees 15 – IC, Butt Kicks 15 – IC, Eight Count Body Builders 10 – IC
Mosey….
11’s : Start at the seawall by doing 1 step with each leg. Bear crawl to the street, and do 10 plank jacks. Lunge walk back to the sea wall. Rinse and repeat, increasing the step ups until you get to 10 and decreasing the plank jacks until you get to 1.
Mosey….
With it being the eve of Superbowl 51, where our beloved Saints received the shaft, I thought it would be fitting to incorporate a part of our beatdown dedicated to the Black and Gold. All pacs were asked trivia questions regarding The Saints. An exercise was performed that was coinciding with the answers. The knowledge of the pacs regarding out team was quite impressive.
Merkin Wave – with a twist
All pacs take the plank position, starting with THE Manny, do one Merkin. Going in a clockwise direction, each pac does one Merkin while all other pacs hold plank position. Rinse and repeat this 4 times. In between each wave, all pacs move a 1/4 turn to the right in a plank position. This is Butt Splice’s absolutely favorite exercise on the F3 website.
Mosey …..
Mary- LBCs – 20 IC, Freddie Mercuries – 10 IC, Flutter Kicks – 10 IC, Leg Lifts- 10 IC, Crunchie Frogs – 10 IC
Break into 4 groups of 6, each group sprints back to flag after giving the group in front of them about a 40 yard head start.
Welcome to the 3 FNGs that joined the F3 Nation today, Celtic Warrior, Hogie, and Shrimp Boots. Glad I could Q your first of many beatdowns.
Circle of Trust -Butt Splice prayed us out
Great F2 at coffeterria afterwards.
