Another beautiful morning for a beat down. A longer warm up like Einstein does and with me being a respect respect Q also. Self love, Arm circles, Swimmers, Boxers, Grass Grabbers, Willie Mays ( picked up in St Louis ), Mountain Climbers, Peter Parkers, Parker Peters, Merkins, SS Hops and at least two others I do not remember. The top deck of A1C was used for four corners of different exercises. Each corner exercise increased by 5 each round. Corner 1 started with 10 Merkins, corner 2 with 15 imperial walkers, corner 3 with 20 squats and corner 4 with 25 LBC’s. 4 rounds were completed. A bonus round was added with an exercise selected by 4 in the beat down. Hogs Breath picked the number at it was 17. He picked hand release Merkins. Hammer picked Mike Tysons. I have forgot the other 2. In between 2 of the 4 corners we ran alternating doing every other line touches , every other line jumps and back pedals. We prayed out to end another beautiful morning.
Tag: Hogs Breath
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No Respect – from Steve
The other day I yawned and hurt myself. If that sounds like a poor set up to a Rodney Dangerfield joke, it isn’t. More of a morality tale, really – just another true life example of what happens to your body when you stop posting regularly. Things have gotten so bad, my Garmin now congratulates me if I simply cross the 6,000 steps benchmark. To put that in perspective for you non-pedometrists (yeah, not a word, I know), Hawgcycle will knock out more than that at 11pm on his daily 10k. Anyway, point is, YHC realized it was beyond time to dip my toes back in the water and get back in the Q game.
A lone Jose was the only man present when I arrived, listening, I’m fairly certain, to a comedy routine on his phone. (It wasn’t, unfortunately, Dangerfield.). T-claps to Teach for making it out, as today is his first day back at school and he could’ve easily stayed back in Covington. But no, not this guy. The rest of the gang rolled in – Bypass, Hogsbreath, Zoo – and we got the party started.
Warmorama: WM, GM, IW, AC, AP, SSH, HK, BK’s (yeah, a bit of decoding to do there); all the slow ones at x10 IC, faster ones up to x20 IC.
YHC stretched the warm up a bit longer than usual, as I was expecting a late arrival from Cowbell. Was YHC disappointed? Of course not. It’s comforting to know that, in this rapidly evolving world we live in, some things really don’t change.
The Thang:
With Cowbell in tow, we kicked things off with 10x Kraken Burpees (3 hand release merkins in each burpee).Mosey towards the tunnel, stopping two more times for 10x Kraken burpees at each stop. With the Kraken fully released and the PAX already irritated at my return to Q, onward through the (darker-than-usual) wooded path to the tunnel, where all good things happen.
Tunnel Partner Routine:
Keeping things simple here, one partner runs the tunnel out and back, the other performs said exercises: big boys, squats, merkins, chest presses with rocks. That’s right, there are rocks next to the tunnel. It’s kinda like the Gipper’s quarry, just on steroids. Put it this way, YHC had planned on doing curls, but the rocks are just too damn big.As they say, time flies when you’re having this much fun, and so it was already time to hustle back to the flag (though we were able to stop and knock out a quick set of 30x IC Freak Nasties at the bus depot).
Back right on time for COT: countdown, nameorama, announcement (Amnesia’s Tarpon Sprint Triathlon in Houma on Saturday – DM him for details if interested!), and Hogsbreath prayed us out.
Thanks for the warm welcome back gents, and the opportunity to lead such a great group of men. SYITG.
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A Few Card Games – from Hogs Breath
YHC showed up 5 mins prior and was greeted by the sight of a few pax milling about. We even had a FNG waiting for us!!
The warm up
We began with 10 IC mountain man poopers. How YHC found that warm up was by searching through the Exicon and picking funny names. Using the same formula, YHC went to the exicon on my phone began scrolling and had my M say “stop” and that became this mornings workout. So what we we ended up with;
Boat / Canoe – 60sec
Burp and Merk – 5 oyo
Crab Jacks – 10 icThe Thang
An Obama the length of the basketball court.
Originally a coupon workout was planned, however YHC was told the coupons had been taken, again. At this point the city is probably moving them, if YHC had read the back last from 2 weeks prior YHC would have realized and could have brought some coupons….
[If anyone wants we were going to preform a workout modified from an iron pax workout:
10 man makers
20 overhead press
30 kettlebell swings
40 curls
50 incline merkins]So YHC was a great Q and adapted on the fly. Even thought YHC had previous said minimal running and mostly upper body, he had to modify! A Deck O’ Death was pulled out and various games were played:
War: highest card was the exercise and the low number was added up. I.e. 9 of spades [low slow squats] and 7 of hearts so all pax performed 16 low slow squats.
After everyone had a turn we moseyed to the Woodlake elementary school and back.
Then we drew a poker hand and performed all exercises of the highest poker hand. A mosey back to the school.
Then we drew cards and lined them up highest to lowest, and performed all exercises, and then drew a second round but went lowest to highest.
At this it was time to wrap up.We welcomed, and named, Bypass, a new addition to our Northshore Pax! Named because he had heart surgery last April, he was EH’d by one of our Uptowner pax. Hopefully he’ll return out to us again!
Ended with a COT with plenty of prayers for upcoming surgeries, travels, and allowing the Great Q to be leaders in our communities as we carry forward.
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Impromptu 3rd F Beatdown – from Hogs Breath
Checking the Q sheet after last nights fireworks I didn’t see anyone sign up. So I grabbed my Deck O’ Death (available at Mudgear) and headed out to Taylor Thomas Park. Planting a shovel flag five mins before, I was at least expecting one other pax to show….
But alas at 0515 I was alone, so I beganWarm-up
50 self cadence SSH
10 mountain man poopers
10 Hillbillies
10 toe kicksThe thang
Obama the length of the basketball court
One lap around the block and then I began the Deck O’ Death, turning over a card I would perform said exercise, as I was sweating away in the muggy air I looked around at the refuse and litter left behind by the previous day’s Fourth of July. I can either complain about it, or I could improve my community and be an example and leader. Taking on one of the F3 tenants and “leave no [park] behind, but no [park] where you found him” after each card, I would sprint to a piece of litter, run to the trash can and back to center court to overturn the next card. After performing the nexts card’s exercise, I would rinse and repeat. I made it my mantra to clean the entire park by the time 0600 rolled around.
I finished a sweaty mess, but accomplished the goal.
And Pax, this is a beatdown I will be repeating!
I ended with prayers for y’all! Until next time pax!! -
Halfpipe – from Russo
Pax of 6 this morning at not-quite-as-miserably-hot-and-humid Granny’s, including Jose10k, who YHC feels might have been inadvertently duped into “little or no running” because he saw YHC as Q.
Warmup (10-15x IC)
– Seal jacks
– Air presses
– Imperial walkers
– Windmills
– Arm circles
– Self loveThing before the thang
3 rounds of 10 freak nastys on the blue benches
2 round of 10 step ups (2 is 1)We then moseyed through the woods to the tunnel of love, where YHC’s flashlight app finally worked for the first time since Bush was president (the broccoli hating one).
Thang
YHC called it “the halfpipe” for the tunnel’s resemblance to a skateboard halfpipe, or at least as close as we could get in south LA. I wanted to change into my Vision streetwear and chucks, but decided there was no time.Simple 4-3-4 reps of merkins, mosey down and back up between: 4 at the top, 3 mid pipe, 4 at the top again.
Round 2 switched to Groiners and a 3-4-3 rep count.
Mosey back to the pilot house and with around 10 minutes left, we did the thing after the Thang:
Choose your own adventure: Pax chose option A: calf raises up and down the pilot house steps, where, among mumble chatter about accountant analytics, probabilities, and the pros and cons of choosing options A vs. B, YHC heard the best out of context quote so far this year: “Runners are the worst!!” Two thumbs up.
Choose your own adventure continued with option B, a merkin wave of 6.
We wrapped up with “the hands of time”, where pax does one leg raise and holds the low position until each person completes the rep (Rinse and repeat 6 times), and 10 “contractually obligated” crunchy frogs.
COT time, including count, Name-o-Rama, announcements, and prayer, where we noted keeping all those traveling in our thoughts.
Reminder about a busy third full week of July:
21st: Gnarly Nutria
22nd: Mixer
24th: Thibodeaux visit to see GooseA thank you to the 5 folks pushing me today and letting me lead, and to the rest of you for continuing to be quality individuals.
SYITG
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Casino Royale – from Fletch
No need to gamble with your fitness, just show up and do the work. Warmup of grass grabbers, windmills, imperial walkers, arm circles, forward and backwards, seal claps and overhead claps. The workout of choice was a simple deck of cards where diamonds =squats, hearts=merkins, spades = ssh, clubs= sit-ups. We worked our way through the deck once with a mosey around the parking deck with each joker pulled. We then moseyed around again to finish the deck and started over with each PAX pulling a card at random. Cowbell had luck with him and pulled a joker so we did burpees. We worked our way half through the deck till time was up. Nameorama and Water Pick prayed us out. Everyone walks away a winner after an F3 Beatdown. Thanks gentlemen
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Concrete Mount Suribachi – from Hogs Breath
YHC felt some coupon inspiration could take place at the A1C!
Warm up
SSH IC x 20
Seal jacks x12
Arm circles x10Mosey to our coupons, much to the surprise of waterpick, cowbell, and Russo. “What we had coupons here!?!?!?” (For reference they are in a parking lot at the intersection of 26th ave and N Jefferson Ave, behind some ornamental bushes)
After carrying our coupons to the the corner of the parking garage, we lunge walked to the entrance, of said parking garage. At the entrance all pax beautifully performed 25 overhead presses. Then backwards walk, with coupons, up the parking ramp. At the first landing, we performed 25 derkins (seeing the trend yet?) on to an overhead carry through the garage, followed by 25 side step overs. Then YHC could not remember the name of the exercise he planned out….so cowbell jumped in with a “murder bunny” suggestion up the parking garage incline! For the record the actual exercise I was looking for is a “bear and block” however, both cause pain so this completes the goal!! At the top we completed 25 curls. And a lunge walk back to the shovel flag, thus we completed a full compliment of Mount Suribachi. BUT what goes up, must come down, So we shoulder walked the coupons down to the base floor entrance. There we performed 10 tricep extensions and began farmers walks back to return the coupons.
One more time we mosey to the shovel flag and began some Mary, of Captain Thor! One big boy sit up, then four American hammers; then increasing by two and eight respectively. We only made it through six rounds before we had to call time!
Cowbell prayed us out with thoughts for a safe weekend and allowing us to come together. -
PARKOUR!!!! – from Hogs Breath
Through the thick swamp air, three brave souls began a journey over, under and through obstacles at Grandma’s house.
As YHC planted the shovel flag into the soggy ground, a lone Russo joined in. So two pax began a
WARM UP
10 IC toy soldiers
10 IC mountain man poopers
10 IC CornhouliesFollowed by imperial walkers and butt kicks to “Baba O’Riley” by The Who. As we approached the last 45 seconds Nacho Libre pulled up!
The Thang:
Taking inspirations from Michael Scott [the office] we “Parkour!!!” throughout every obstacle YHC found, we would climb, jump, or duck under. Things such as bear crawl across the bench’s, jump over bike stands. Slalom throughout the support posts, then bear crawl through the support posts. A few wounded animals along the parking lot curb. Up the stairs, but under the stair railings!
After we had enough Parkour we circled back up to perform a burpee-waterfall to “Thunderstruck” by AC / DC each time a “thunder” was called in the song one pax would perform burpee’s while others would SSH. This was performed in a roar sting fashion when each “Thunder” was sung. Nacho and YHC got stuck with several long “Thunder” breaks….
The final Mary was to “Flower” by Moby. To those unfamiliar the song has the phrase “bring Sally up” and “bring Sally down” we performed this to sit ups [originally planned with Merkins but at this point our arms were smoked!] moving up or down in accordance to the lyrics of the song.
We closed out with prayers to be good leaders throughout our communities. Thank you for giving me the chance to lead throughout these early gloomy and humid mornings.
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Broken promises – from Shooter
With hopes of a surprise post from the reinvigorated Nacho Libre YHC quickly realized the morning would be absent with his Broken promise.. However, I will give credit as he has posted twice this week in hopes of claiming those Saints tickets from Chewy.. Q would soon rely on the regulars instead as I pulled into the parking lot to the sight of no one at first. Then Hogsbreath rolls up while Waterpik comes moseying in through the darkness and then a surprise post from Cowbell with his boat in tow… Dedication right there 👊🏼 much respect Cowbell as you could have easily skipped but your ever determination to always Accelerate is most impressive..
PAX gets through some warmup all 10IC Grass grabbers, Windmills, Scorpion kicks, Superman’s, Slow Squats and SSH..
Phat Johnson joins the PAX and we start our Mosey through Mandeville. Waterpik graciously modified his pace to hang with YHC as Phat Johnson and Cowbell bolted out. Hogs Breath rucked through the streets as we all returned. Finished up with Core 20IC LBCs, alternating Left and Right cross crunch, Flutter kicks, Hello Dollies, Rosalitas and Mountain climbers..Thanks for posting and following my lead..
T👏🏼 to Hogs Breath for closing us in 🙏🏼 and sharing about his post in OH over the past week and how the PAX demonstrated sheild locking at the AO. Sounds like a great way to allow us men to share what can be challenging us for the week or month and relying on other men within the PAX for support.. I know I am grateful for the wonderful friendships and brethren I have met through the years with F3.. So I want to encourage the men reading this backblast to reach out to those men around their circles and motivate them to get out and post.. As Yankee likes to say in the emails the best way to headlock is to signup and Q then it allows them to feel comfortable knowing you will be out there..
Till the next Gloom 👊🏼👍🏼✌🏼!!!
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– from Bushwacker
As I stood in the gloom and watched the the headlights roll in, I thought about all of the “regulars” I was going to see at Granny’s. And when the PAX circled up, including Chewy doing his best Cowbell impression, I didn’t see ANY regulars…all I saw were a group of HIMs ready to start their day off with an offering to the gods of sweat and pain! And thoug YHC brought every excuse as to why this beatdown would be “a little less intense”, the PAX brought their A game all the same.
WARMORAMA
All IC x10:
SSH
High Knees
Butt Kicks
…? (sorry I went on to lead PT for my fellow recruits and have become confused)THANG
But anyhoo…We broke into groups of 2 and reported to either the benches, the pillars or the stairs. Different exercise at each station and rotate several times.
Benches – Freak Nasties
Pillars – Squats
Stairs – Bunny HopsSECOND EVOLUTION
Benches – 100s
Pillars – Tuck Jumps
Stairs – run up, 5 burpees, around tower, 5 burpees and downTHIRD EVOLUTION
Benches – Freddy Mercuries
Pillars – Lunge Walks
Stairs – run up and down twiceCOT
Count and name, with Chewy praying us out. Thanks for following the gimp of my lead gents.
See yall at the H8!……?
