F3 New Orleans

Tag: Six Pack

  • All Aboard! Hahahaha – 1 Yr Anniversary

    At this time last year, I showed up to my first lakefront beatdown (thanks Russo), and almost didn’t come back. I was a gym rat, couldn’t run a mile, ate like crap, and hovered around 190. But I was intrigued by the companionship of the PAX that day, the leadership focus, how no man was left behind, and pressed on. I attended Saturdays through September, then cancelled my gym membership, and went all in averaging 4 days a week, including the scramble (thanks Shooter). Since then, I’ve lost 25 pounds, done CSAUPS and F2 events, and ran 80 miles last Feb during Run Ranger Run. My only regret is that I didn’t find this earlier.

    PAIN TRAIN

    26 posted (6 under 17) at the mothership Saturday to help celebrate YHC’s 1 year anniversary, and take a ride on the Pain Train. We traveled from the flag to the shaft, stopping at 8 pain stations along the way, accompanied by motivational tunes. *I understand that most songs could not be heard, songs are listed after each station

    Pre-Thang: 2 miler

    Warmorama:  Arm Circles, SSH, Torso Twist, Self-Love, Hillbillies x10 IC

    THANG:  All About the Benjamins – Everything equals 100 reps.

    • Exercise 1: 25 reps at the wall
    • Travel in various ways 55 feet to the flags
    • Exercise 2: 25 reps, run back to the wall Rinse and repeat
    • Total of 50 reps of each exercise
    • All exercises done OYO, plank for the six

    Pain Station’s 1 and 2

    1. Freak Nasty, Bear Crawl, Mountain Climbers
    2. Run, repeat
    3. Dirkins, Flying Nun (Lunge with arm circles), Twinkle Toes (Al Gore calf raises)
    4. Run, Repeat
    • It’s All About the Benjamin’s,  P.Diddy et all
    • C’Mon ‘N’ Ride it (The Train), Quad City DJ’s
    • Crazy Train, Ozzy Osbourne
    • Breathe, The Prodigy
    • Song 2, Blur

    Pain Station 3: Let the Good Times Roll

    Burpees on Good Times Roll, air presses in between.

    • Let the Good Times Roll, The Cars

    Pain Station’s 4 and 5:

    1. Bulgarian Split Squats, Army Crawl, Superman’s
    2. Run, repeat
    3. Stone Mountain, Crawl Bear, Renegade Row (1 arm plank, 1 arm row)
    4. Run, repeat
    • The Kill, Thirty Seconds to Mars
    • Firestarter, The Prodigy
    • Fly from the Inside, Shinedown

    Pain Station 6: The SSH Motivator

    IC 10 full SSH, Shoulder level, down and out, then hands at sides, then 9 each, then 8, etc. non-stop

    • ‘Till I Collapse, Eminem & Nate Dogg
    • Gonna Fly Now, Bill Conti (Rocky Theme Song)

    Seemed easy enough, but what ensued was a painful comedy of errors. YHC had a tough time conveying and keeping the order of positions, which kept us out of synch just a tad. To curious onlookers it must have looked like a bunch of birds trying to take flight.

    After a while it seemed it would never end, why was it taking so long, why do I feel like I’m about to collapse? I kept my gaze at Bushwacker (who brought us The Motivator), seeking some rescue by mental telepathy – but all I got was a big smile.

    Legend has it the Arnold Schwarzenegger and his buddies would go camping and do squats until they couldn’t stand any more. This was not to be our fate, we would persevere!

    Later in the day I sought advice from the engineering mind of Grover and he did not hold back. “You did it wrong dad: the positions were wrong and you did a double count instead of single.”

    Ah, all makes sense now. So we did 440 SSH instead of 220. Way to hang in there guys.

    Pain Station 7

    Merkins on New Day Rising, plank in between

    Pain Station 8: Mary IC

    1. 8 ct Peter Parker Merkins (Perkins) x10
    2. Crunchy Frogs x20
    3. LBC x50
    4. LMC x25

    Count, Name-o-rama, Welcome FNG Laces!

    COT: Prayers for the crazy world we are in, safety, and thanks for blessings.

    Coffeteria: Book and the Bean

    All said and done, including WU and Mary – 1096 reps, 100 yards of crawls, 100 yards of runs

    Thanks for a great year, friendships, pushing me beyond what I ever thought I could do, and the opportunity to lead.

    SYITG – Akbar

  • Unofficial Backblast for an Unofficial Beatdown

    Wow, it’s been a while since YHC has logged onto this site (or even used the term, “YHC”).  The days are growing near when these backblasts will become just another (well, let’s be honest, bothersome) routine.   But… not yet.  

    So this was the second weekend in a row where there was a bit of a (socially distanced) crowd out there.  (I know, tsk, tsk.)  But hey, I spotted two Mandy police cruisers drive by and they must’ve approved of our distance because no arrests were made.  

    Usual 2 mile pre-thang to get things rolling, then onto:

    Warmorama: Toe touches, WM, SSH, IW, hillbillies, seal jacks, bodybuilders, IC x15-20.

    Thang: First up, a routine similar to an Iron Pax challenge, 4 rounds of:

    • 50 squats
    • 40 big boys
    • 30 merkins
    • 20 sister mary’s
    • 10 burpees

    Then a run down Noah’s Ark to complete the round before returning to rinse & repeat.  

    Grundy, Bush, and Tank took the lead on this one, though how Bushwacker did it so quickly with all his whining about sit-ups is beyond me.  (And Grundy might’ve done it a little too quickly, because he had to bow out with an ankle injury immediately after.)  Tank, after 30 days of consecutive Murphs (yeah, you read that correctly), breezed through this one. No surprise there.

    Somewhere around this time, either Bean or Hammer initiated what I believe is called a “flying EH.”  Extremely rare in these parts, this is when someone in the Pax EH’s a guy who is passing by.  Bushwacker, the Northshore communications director, immediately took in James, made him feel at home, and explained all the lingo being slung around.

    Next up, a COP:

    • High knees burpee wave, only two rounds to everyone’s surprise.
    • Next, hold Al Gore for a Bobby Hurley wave. (x3)
    • And finally, hold your ankles (welcome Six Pack!) for a monkey humper wave.  (x3)

    Almost time to head back to the (for now) non-existent flag, but first a quick set of 11’s.  Quick, Shooter asks?!?  Why, yes, no bear crawls or lunges between sets!  And the guys did indeed knock out a set of freak nasties and merkins pretty quickly.

    Back to the start for countdown, nameorama (welcome of Six Pack!), and Hammer prayed us out.  Guys, it was really good to lead again.  Thank you for the opportunity, for the camaraderie, for the push to be better.  SYITG.