Category: Backblast

COUNT-OFF & NAME-O-RAMA:

PAX:  Special Sauce, Rump Roast, Alright Alright, F150, Oatmeal, Belk Bowl

QIC: Plus One

AO: Glencoe Park

F3 WELCOME & DISCLAIMER:

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA:

Side Straddle Hop x 21 IC

Imperial Storm Trooper x 16 IC

THA THANG:

Run a Lap Indian Run

Patty Cake Merkins x 16

Imperial Squat Walkers x 21 IC

Lunges x 16 IC

Gorilla Squats x 21 OYO

Mosey to the Tennis Courts

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Imperial Storm Trooper x 21 IC

Mountain Merkins x 16 IC

Squats x 21 IC

LBC x 16 IC

Reach Through x 21 IC

Uptown Crunch x 8 IC (both sides)

Seal Jacks x 21 IC

Merkins x 16 IC

Imperial Storm Trooper x 21 IC

Paint the Lines

Red Bull Smurf Jacks x 16 IC

Gorilla Squats x 21 OYO

Lunges x 21 IC

Imperial Storm Troopers x 16

Plank Jacks x 21

Mosey to playground

Partner 1 – 5 Pull ups

Partner 2 – Plank 

Repeato until Partners each complete 10 pull-ups

PAX take turns 

Swerkins x 10

Wilt Chamberlain

Until all PAX completed 30 Swerkins

MARY:

Crunchy Frog x 16 OYO

LBC x 21

Low Flutters x 37

CIRCLE OF TRUST/BOM:

The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:

The PAX caught the pattern early (alternating 16 & 21 to commemorate the first recognized Thanksgiving meal). @Special Sauce quickly realized YHC was spelling out PILGRIM. The PAX were highly skeptical that the Red Bull Smurf’s Jacks are actually an exercise (if you do them correctly they are quite the burst of cardio). YHC learned that the F3 Nation needs more exercises starting with G, L & R. 

COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, F-150, Rump Roast
QIC: Alright Alright

AO: Williams/Goar Park
F3 WELCOME & DISCLAIMER:

Given

WARM-O-RAMA:
Full lap around Williams Park to make sure we had gathered all the PAX, we had not, as Aaarrrggghhh pulled up after we had taken off for our lap.  YHC needed to be more specific about where to park.

Grab a coupon
John Cusack
SSH x14
IST x14
John Cusack

THA THANG:
Jacob’s Ladder: Bear Crawl length of field, 7-5-3 burpees, run back, 3-5-7 curls

DORA: Partner 1: run the length of the field, Partner 2: Bench Press the coupon, flapjack and repeato until 300 reps are completed

Random exercises including more curls, squats, shrugs, elves on shelves, LBCs, World War I sit-ups.  All of these were done to a double counted 14 reps (except for the elves).

John Cusack back to the #shovelflag

Flutter Kicks x14

Penguin Crunches x14

Reach Throughs x14 – Aaarrrggghhh suggested that we let Candy Cane name this one.

CIRCLE OF TRUST/BOM:
YHC wanted to make the point that slowing down counting and doing fewer reps is better for form and generally leads to a better workout.

YHC prayed us out asking that God would help us to be better leaders.

ANNOUNCEMENTS:
1. Get your shirt order in by 11:59 PM on 11/21: https://f3.mudgear.com/collections/active-preorders/products/f3-dallas-shirt-pre-order

 

COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, AlrightAlright, Ina, Aaarrrggghhh, Special Sauce
QIC: Plus One

AO: Katy Trail

F3 WECOLME & DISCLAIMER:

YHC welcomed the PAX and provided the disclaimer.

WARM-O-RAMA
Side Straddle Hop x 20 IC
Imperial Storm Trooper x 15 IC
Don Quixote x 10 IC

 THA THANG
Mosey to Trailhead
Merkins x 10 IC
Squats x 10 IC
1/2 Mile Native American Run
LBC x 15 IC
Derkins x 10 IC
1/2 Mile Baton Death March
Rear PAX completes 5 Merkins
Uptown Crunch x 15 (each side) IC
Squat x 10 IC
Partner Wheelbarrow Merkins x 10 OYO
1/4 Mile Partner Chase
Partner 1 – Run
Partner 2 – 5 Merkins and chase
Uptown Crunch x 15 IC
Squat x 10 IC
1/2 Mile Black Snake
LBC x 15
Merkins x 10
1/2 Mile Native American Run
Uptown Crunch x 10
Squat x 10
1/4 Mile Interval OYO
Various backwards run, lunges and mosey on the way back to La Madeline

MARY:
Homer to Marge
Burpees x 5 OYO

CIRCLE OF TRUST/BOM:
The PAX circled up and YHC took it out in a word of prayer.

MOLESKIN:
YHC enjoyed the 1/2 mile group runs evoking some reminiscing of the PAX from an AlrightAlright workout of old.

COUNT-OFF & NAME-O-RAMA:
PAX: Hannigan, Ant Man, Sally, Special Sauce, Icebox, Ina, Chairman Mao, Aaarrrggghhh, Teasip
QIC: Spread, Alright Alright

AO: Caruth Park
F3 WELCOME & DISCLAIMER:

11 PAX gathered in the freezing gloom. 6 of them joined the #Below32 Club for the first time this year. These men all posted to vote for the winner of our second semi-final matchup for Q of the Year.  YHC gave the disclaimer and we got straight to work.

WARM-O-RAMA:
(AA) Side Straddle Hop x20

(AA) Imperial Storm Troopers x15

(Spread) Typical old man dynamic warm-up with high knees and butt kickers

THA THANG:
1st Half Led by Spread
Mosey to playground for Spread’s trademark Rings N’ Things
Pull-Ups x5
Climb Wall
Slide down the slide (a slight frost gave us some real speed and made this an adventure every time)
Burpees x10
Bleacher Climbs x3 (the frost made these downright treacherous)
Merkins x10
Run over the bridge (this bridge will now be known as Hannigan’s Bridge), through the field, around a tree and back to a table
Box Jumps x10
Run across Hannigan’s Bridge
Dips x10
Repeato the whole cycle x2
Mosey back across Hannigan’s Bridge to the freshly surfaced tennis courts
Paint the Lines

2nd Half Led by Alright Alright
Circle Merk to 100 (someone really needs to teach Chairman Mao to wait for his turn to count)
Jacob’s Ladder: bear crawl across two courts, 7:1 monkey humpers, run back, 1:7 T-Merkins (modify the bear crawls with reverse lunges)
F3 Baseball:
1st Base: 50 burpees per team
2nd Base: 100 merkins per team
3rd Base: 150 squats per team
Home Plate: 200 LBCs per team
Team 1 (Ina, Teasip, Special Sauce, Icebox, Aaarrrggghhh) defeated Team 2 (Sally, Ant Man, Chairman Mao, Spread, AA, Hannigan)

CIRCLE OF TRUST/BOM:
The secret vote was held… and age came before beauty.

Congratulations to Spread for his victory! He will now face off against Special Sauce in an all-PNC Championship.

MOLESKIN:

#Kotters to Hannigan.  Great to have you back out there brother.

Rings N’ Things got a great review as always.  The weather made it even more exciting.

The Bear Crawl Jacob’s Ladder went over really well, as expected.

#TClaps to everyone that has posted this week. This weather has sucked, but the workouts have been awesome. Big groups make it worth getting out of bed. This is the only way to get better everyday. Winter workouts make us stronger physically and mentally.  Let’s keep this rolling, and start spreading the word.

ANNOUNCEMENTS:
1. Shirts coming soon

COUNT-OFF & NAME-O-RAMA:
PAX: Teasip, AlrightAlright, F150, Oatmeal, Chairman Mao, Belk Bowl
QIC: Icebox & Special Sauce

AO: Glencoe Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH & IST

THA THANG:
Icebox:
Tim McGraw ft Nelly, Over and Over – SSH + burp-ups with “over and over” (21)

TI, Bring em Out- flutter kicks + LBC’s with “bring em out” (68)

Crazy Town, Butterfly- back plank + dip with “come” (48)

Big Sean, Moves – star skaters + Bobby Hurley with “moves” (41)

Empire Cast, Boom Boom Boom Boom- Penguin crunch + yeah thrusts with “Boom” (100)

Schoolboy Q, Man of the Year- plank jacks + merkins with “man” (44)

Special Sauce:
Mosey over to the tennis courts for “20 minutes of mayhem.” The goal here was to be continually moving for the entire 20 minutes.  There would be no dedicated recovery time or “10 counts”, only active recovery. 
 
The Thang (with an 80’s rock playlist serenading in the background)
 
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
Gasser x 1
10 seconds of Mountain Climbers (Knee to Elbow)
 
Each Pax Started at one of the corners of the tennis service boxes for bearcrawls and Merkins (rotating clockwise)
Merkins x 5, bc to next corner, Wide Merkins x 5, bc to next corner, Close grip Merkins x 5, bc to next corner, Carolina dry dock x 5, bc back to starting corner
IC Freddie Mercury x10
Rinse and Repeat
 
Back to the doubles lines for Gorilla Hops (Mix of a squat / broadjump….had to be there).  Width of both tennis courts was 1 rep.
Gorilla Hop x 1
Plank 10 Seconds
Gorilla Hop x 1
IC 10 Leg lifts
Lunges x 1
Plank 10 Seconds
Gorilla Hop x 1
 
Jacobs Ladder – Forward Run & Backpedal Width of both Courts with Burpees and Squats (1/4, 2/3, 3/2, 4/1)
 
Line up on center line of tennis court for Side Shuffle Shuttle Run (Doubles / Doubles / Single / Single) x 4
 
Line back up at a corner of the service area for 2 more rounds of bear crawls and merkins. 

MARY:

CIRCLE OF TRUST/BOM:

MOLESKIN:
Great showing today, despite the cold temps.  If really didn’t feel that cold once we got moving.  Icebox set the bar high with another solid playlist workout, and the PAX had a tough time with the final vote.  Perhaps an upgrade to his speaker will allow him to bring him the title of QOTY next year (I’ll drop a Christmas hint to his M).  Great to see @ back out on a Tuesday, he just couldn’t miss out on a PNC showdown.  Queen made another appearance on a playlist today, AlrightAlright still is not a fan and likes to make it be known.  Great job by everyone today, lets have a strong showing again tomorrow for AA vs Spread.
 
YHC Prayed us out

DJ icebox playlist:
https://open.spotify.com/user/martijos/playlist/6VQA2UxHoavwzxcZ3RU5nR?si=53JTZYDkQFCyRpQgNA63Ew

ANNOUNCEMENTS:
1. Rd 1 Beatdown 2 in the Gloom with AlrightAlright and Spread at Caruth Park 0545.