#backblast 5/19/20
AlrightAlright Teasip Amelia PowPow F150 Sex Panther Rump Roast and Shifty McCoy joined YHC for a Last Dance themed beatdown, here’s the thang
Warmed up to the Bulls pregame intro song, SSH and IST’s (23 of each)
First 3 Peat:
Go “DJ” – hold overhead, press with “DJ” (45)
House “Party” – hold goblet squat, curl “party” (75)
“Burn” up the dance – Freddy Mercury’s while holding coupon, bench press with “burn” (76)
Second 3 Peat
PAX ran a lap around the park, spread out start time by 10 seconds each, while waiting to run and while PAX completed the run completed sets of BLIMPS (burpee, lunge, IST, merkin, plank jack, and squat
Did lap/BLIMP combo two more times
Finished with a ring of fire, hold legs 6 inches + flutter kick, went to 91
PAX was welcomed this AM with me rocking my “real men wear red” Bulls tank,
Morning observations:
Rump Roast didn’t know what the Last Dance was, contemplating our friendship, Teasip is real close to hiring me as his wedding DJ after throwing these hits out, PowPow has the sweetest quarantine beard I’ve seen so far, AlrightAlright still has a Starbucky tailbone
Per Pow’s post, I’m leading again this Thursday at Lindsley Park, will be hitting up the Sante Fe Trail and a hill I found
https://open.spotify.com/playlist/3mcagFlJImUthqF5J3YgQ1?si=iJye4KMkTb29ALt7KLHeEw
MardiStrong – Backblast 2/25/20
Fat Tuesday, 2/25/20
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Abercrombie, AlrightAlright, Coach K, F150, Goop, Oatmeal, Plus One, Sex Panther, Special Sauce, Teasip
QIC: Sally
AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20
IST x 15
High Knees x 15
Ski Ab 1/2 Mile
-Run 1/4 mile, 12 ski abs
-Run 1/4 mile, 12 ski abs
-Indian Run Style, (2 linez)
THA THANG:
Grab your coupons, to the field / benches. Yeah benches.
Partner Dora:
As a team, complete the following:
150 Groiners, hands on block
150 Rosalita Presses – lie flat on your 6, simultaneously perform a Rosalita and a coup chest press.
150 Apollo Oh-no’s (with coup, each leg is 1)
150 Step-Ups on the bleachers with coup
Partner 2 runs across to the other sideline, performs 1 burpee, and returns.
Switcharoo until done.
Dirty McDeuce:
12 Squats
12 OH press
MARY:
Dr. W’s x 8
Flutter Kicks x 15
PAX’s choice (LBCs, Freddy Mercuries, & maybe one more)
CIRCLE OF TRUST/BOM:
check check
MOLESKIN:
Sorry for the late backblast bruddas. Work has been a little, uh, volatile.
This was YHC’s first Q of the New Year. Happy to be back at it.
Having been focused on #Strength lately, YHC wanted to use the great opportunity of a Tuesday coup day to really set the PAX up for some strength gains.
YHC was reminded that this glorious day was to be Fat Tuesday, and as such pondered an appropriate Mardi Gras theme. After writing off KING CAKE and FAT T’s, YHC decided it would suffice to use ‘GRAS’. Oh yah.
And out came the painful DORA you see above. YHC swears he tries to think about exercise counting when constructing his Q’s, but this would evidence otherwise. The Groiners, Rosalita Presses, and Apollo Oh-no’s were good exercises. All hit different and rarely-used parts of the body, too. The step-ups, however, quickly brought the realization that 150 reps of a 4-count exercise was going to suck.
And suck it did.
But all PAX pushed through. Took some serious mental and physical (aren’t they the same?) toughness, but probably added 1/2 inch to each of our thighs. #WorthIt, YHC envisions the PAX would say.
As always, thank you to the men who posted. It’s a privilege and opportunity to lead.
Apologizes, YHC doesn’t remember much mumblechatter. YHC did get some crap (he remembers one in particular – ‘What, so the goal was to get the PAX so sore nobody comes out the rest of the week?!’).
Stay healthy out there fellas. Practice that sweet Millennial “self-care” – eat well, wash your hands, get enough rest, and focus on the things that matter.
ANNOUNCEMENTS:
1. TID18K was a success. #TClaps to the PAX for either participating or thinking about us while we participated 🙂
2. QSource: Topic this week is the “M” – Friday lunch, likely Preston Center, 11:30
3. Happy Hour – Friday evening ~5pm, likely Ozona
Four Man Weave
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, Coach K, Draper, Oatmeal, PowPow, Sex Panther, Slushii, Special Sauce, Tatanka (FNG – welcome!), Ultra
QIC: Teasip
AO: Glecone Park #glencofasho
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x20, IST x15, Windmill x10
THA THANG:
5x4x5 (5 reps of 4 exercises, for 5 rounds). Pull ups, dips, swerkins & OH Press with coupon
Mosey over to the football field for the 4 man weave (copyright pending)
Groups of 4 (had one group of 5). PAX 1 started at the near side of the field doing Man Makers. PAX 2 started at the far side of the field doing curls with a coupon. PAX 3 started bear crawling from one side of the football field to the other. PAX 4 started at the near side of the football field, ran to PAX 2 and back, then relieved PAX 3 of the bear crawling, who ran and relieved PAX 2 of the curls, who then ran and relieved PAX 1 of the Man Makers, who started running. Continue that cycle for a couple more rounds with the below exercises:
Man Makers, Curls, Bear Crawl, Run
Squats, Lunges, Crab Walk, Run
Penguin Crunch, Elf on a Shelf, Crawl Bear, Run
Once everyone was done, had just enough time to mosey back to the start for 12 Burpees OYO, followed by Mary
MARY:
Uptown Crunch x10, LBC x20
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC pulled in at 0525 after having enjoyed an extra 15 min of sleep and a shorter commute with the move back to civilization (read south of 635). YHC was greeted by what sounded like a reason for why Alright Alright missed Monday’s beatdown. Apparently, we may need a second F event where Plus One is our bartender as his margs led to the missed workout.
Some criticism from the PAX during the warm up as YHC mistakenly said that ISTs are standing curls as opposed to standing sit ups (YHC has curls on the mind for his girl/future M), then YHC was again laughed at for the apparent twang when saying “Windmill” (YHC has always had a different way of saying i’s, like in pillow). Regardless, the warmup was done and we transitioned to the 5x4x5.
The naming convention for this popular workout was discussion topic during it, as several PAX were unsure of how many sets to do. YHC has always thought it was reps x # of exercises x rounds, but YHC is flexible. The confusion was only a preview of what was to come.
YHC led the PAX to the football field for the 4 man weave, which after an explanation and demonstration, led to some expected confusion on who was to relieve whom (who? YHC can never get these right). After a few minutes, it appeared as though the PAX finally got the rotation down. Alright Alright’s group must have taken after him the night prior as there was some difficulty with crawling/crab walking in a straight line.
Once done, YHC felt like there was too much mumblechatter going on and decided to initiate burpee silence with 12 burpees which quickly quieted the PAX.
Just enough time for some Mary before we named Tatanka (it was either that or something related to bears I think?) and the discussion over spelling started. Ultra and YHC liked the Lafawnduh style spelling “Ta-tawn-kuh”, but Pow Pow found the proper spelling. Overall a good time in the gloom and the 4 man weave will definitely be making another appearance. I may make it a goal to keep increasing the weave by 1 with ultimate goal of a full PAX weave.
ANNOUNCEMENTS:
1. Big D TID Beatdown (fka Texas Independence Day 18k) is this Saturday at 0700, kicking off from Riverchon Park
2. Q Source this Friday at 11:30 in Preston Center. This week is on the Jester.
Fashionably Late
PAX: Aaarrrggghhh, AlrightAlright, Cookies N Cream (FNG), Froggy (B’ham), Icebox, Oatmeal, Sex Panther, Sweet Baby, Teasip
QIC: Coach K, Ultra
Warm-O-Rama:
We don’t know because we were both late…
Tha Thang (YHC):
21, 15, 9 of thrusters and burpees (21 reps of both, then 15, and 9)
Jacob’s Ladder with OG Manmakers (burpee, push up, clean, squat, press, two lunges) and burpee jump overs with the block
Tha Thang (Ultra):
Partner 1 runs across field while other PAX does reps
– 50 double count side leg raises (each side)
– 100 double count shoulder presses
Mosey to flag for ring of fire v-ups with chest press (200x)
Rugby SUs and LBCs to round us out
Mumblechatter:
In true co-Q fashion, 0/2 showed up on time as other PAX were instructed to tell the other to start first. Whoops. Not the ideal impression for an FNG, but his name might be cause for bigger concern…Teasip was kind enough to lead the warm-up before the Qs rolled up.
We grabbed the blocks and made it to the field. Pretty sure the thruster/burpee combo is more despised than a traditional YHC Burpee Beatdown, but that’s up for the PAX to decide. We had some side exercises going while the six wrapped up the circuit before moving to what was probably a worse series of exercies. YHC demonstrated a true manmaker (includes two lunges while holding the press). A couple of PAX requested follow up demonstrations, and we’re at the point in F3 where YHC assumes they’re being difficult and not serious. My bad. Time got called and Ultra took the reigns.
Mumblechatter was very scarce this morning, except for the number of times PAX asked Ultra to clarify he said “double-count” every exercise. Could not count the times on two hands. We powered on, but, again, it was a really quiet group this morning. There were a lot of comments about the hip flexors during the side leg raises, which is apparently a muscle none of us at F3 ever use. After the mini-Dora, we moseyed back to the flag for the longest ring of fire in Dallas history. Holding the block over your head and your legs at 6 inches, we went around doing a v-up. “We’re going to 200” was a nice warning that no one thought was serious. But alas…it was.
We wrapped up with the naming ceremony, where our lovely FNG gave us plenty of ammunition when, in describing his life, was bold enough to use the word “Lactation”. This overshadowed any references to his hometown in upstate NY and his two daughters. After circling around breast pumps, lactation, and milk, we finally got to “Cookies n Cream”. Ask him about it…you won’t regret the story.
Thanks for braving the weather this morning.
The Return of the Omaha Q
COUNT-OFF & NAME-O-RAMA:
PAX: Aaarrrggghhh, Alright Alright, Bleep, F150, Icebox, PowPow, Slushii, Rocky (Wily Loman from KC)
QIC: Teasip & F150
AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given by YHC for both Q’s
WARM-O-RAMA:
SSH x15, IST x15, Vegetable pickers x12
THA THANG:
YHC informed the Pax that he would be taking the first half of the workout, then we would Omaha the second half to a random Pax for them to Q the rest.
YHC started with a burpee mile, stopping every quarter mile for 12 burpees. Ended the last quarter mile with 17 burpees as that was the final margin for LSU over Clemson. Then partnered up with Partner One doing squats with the coupon while Partner Two ran to the playground for 5 pull ups, then run around the tennis court and relieve Partner One. Repeato until you reach 100 squats.
At the end of the squats, the halfway point had been reached so YHC nominated F150 to take over from there. We quickly ran over to the football field for some modified BLIMPs. Did four rounds of each exercise, with a different method of transportation in between lines on the football field.
10 burpees, bear crawl to the next line, 10 burpees. Continue on until 40 burpees were completed.
10 lunges in place, with lunge walking in between. Continue until 40 lunges done.
10 squats with duck walking in between until 40 squats done.
10 merkin plank jacks, with bear crawling in between. Continue until 40 merkin plank jacks done.
MARY:
Not really done *shrugs*
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC gave the cryptic preblast that warned there could be an Omaha Q in the gloom. After some discussion, it was decided that YHC would Q the first half and a mystery person would Q the rest. Icebox was quick to say I was following in the footsteps of my beloved Astros and cheating (YHC has no comment) and others were quick to volunteer to take the Q during the burpee mile. F150 was ultimately chosen and was quick to start delivering a rather punishing beatdown. Tclaps to him for being fast on his feet and delivering a good beatdown. This will continue throughout the month and will follow the same format to keep the PAX on their toes and to continue to challenge us.
The Giving Season
COUNT-OFF & NAME-O-RAMA:
PAX: Coach K, Island Time, Oatmeal, Sex Panther
QIC: PowPow
AO: Glencoe Park – Friday, December 6, 2019
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 15
Q selects one of the PAX, and asks them to recite one of the five core principles. – If the PAX provides the correct answer, he “wins” 12 burpees which he must give away to his brothers. Because as we all know, it is better to give than to receive. If the PAX does not provide the correct answer, he cannot give the burpees away, he has to keep them.
IST x 15
Repeato quiz on one of the five core principles (different PAX) – 11 burpees to give away
Windmills x 10
Repeato quiz on core principles – 10 burpees to give away
THA THANG:
Indian run to bridge then partner up.
Partner carry to far side of bridge and back. Stopping for burpees (20 per team per stop) at four stations: (1) top of bridge, (2) far side, (3) top on the way back and (40 back at the start/finish. So each team performs 80 burpees total.
[Quiz – “There are two elements to F3’s mission. The first is WHAT we do, the second is WHY we do it. What is the first element of the mission, the WHAT we do in F3?] 9 burpees to give away / PAX hold plank
As a group – Sprint to top – Ski Abs OYO x 10 – Sprint to far side – Repeato Exercise – Sprint back to top – Repeato Exercise – Sprint back to start – Repeato Exercise
[Quiz – Recite one of the 5 core principles that hasn’t been done yet] – 8 burpees to give away / PAX hold plank
Partner up again – Run to far side and back. Stopping for merkins (30 per team per stop) at the four stations.
[Quiz – “What is the second element of F3’s mission? The WHY.] 7 burpees to give away / PAX hold plank
Mosey back to Glencoe Park
[Quiz – What is the last of the core principles that hasn’t been said yet?] – 6 burpees to give away / PAX hold plank
MARY: Ran out of time
CIRCLE OF TRUST/BOM:
YHC explained the inspiration for the workout was that it is “Giving Season” and the phrase “It is better to give than to receive”. Tried to emphasize how important it is to #giveitaway regarding F3 and all other aspects of life.
MOLESKIN:
Oatmeal and YHC consumed a number of drinks together the night before the workout at a function for a school charitable organization (our M’s are both board members). YHC was feeling pretty good in the minutes before the workout started (this was not to last), but this must be chalked up to the energizing effect of leading a workout. Was happy to see Oatmeal pull up since he certainly had a decent reason to fartsack.
At first it was looking to be a four man, Big 4 vs Big 4 workout, with Coach K and YHC repping OI’ Uncle Ernie (EY) and Oatmeal and Island Time showing up for everyone’s favorite four-letter firm (KPMG). However, Sex Panther showed up just in time to “ruin” this (barely) exciting prospect.
PAX giving incorrect quiz answers will not be named here, but YHC hopes each PAX learned something about the core principles and mission of F3. Being able to recite them is the start, but continually working to understand their meaning is critical. When burpees were being given out by a PAX who provided the correct answer, right away they were divided among the other PAX and completing the burpees became a communal, team effort. Very fitting for this workout.
A guy on a scooter going past on the bridge tried to talk us into a free workout at nearby 9 Round kickboxing gym. Kind of a “Rolling reverse-EH”, but he had no takers among our PAX and SP yelled back that he should instead join us.
This backblast has gone on too long, thanks for reading if you made it this far.
ANNOUNCEMENTS:
- Martin Family Jingle and Mingle on Saturday, December 14
- Dallas Marathon Relay on Sunday, December 15
- F3 Holiday Party on Sunday December 15 at 2pm– RSVP now and send your $25 per person to Sweet Baby by Venmo!
Peloton Arms
10/22 Backblast
Special Sauce Island Time Oatmeal Sex Panther Teasip AlrightAlright Sweet Baby Sally PowPow Draper Plus One Chairman Mao joined YHC for some #makeglencoefunagain Peloton inspired intervals and arms
Warmed up with some SSH’s, IST’s, and daisy pickers
1/4 mile Native American run, 12 burpees
1/4 mile Native American run, 12 burpees
5 minute arm segment with 2lb weights
1/4 mile Native American run, 12 burpees
1/4 mile Native American run, 12 burpees
5 minute arm segment with 2 lb weights
Rugby sit-ups mile, 1/4 miles with 12 rugby sit-ups, run OYO
5 min arm segment with 2 lb weights
We had the EDM rocking on Tuesday and the PAX was poking fun at the toning workout but given all of us were dropping our arms we could probably use more of it!
Glencoe stayed fun
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Coack K, Pow Pow
QIC: Draper
AO: Glencoe
F3 WELCOME & DISCLAIMER:
Given
WARM-O-RAMA:
20x SSH IC
15x IST IC
THA THANG:
Run the entire Glencoe loop with pain stations at the following locations
Repeat 4 times
Picnic Tables – 10x suspended merkins
Playground- 5x burp ups
Basketball court: jumps shots around 3-point line
NW Corner – 10x Peter Parkers
SW Corner – Cusacking slalom between posts
After 4th lap
12 x Dips IC
10 Box Jumps IC
MARY:
1 min Modified Pickle Pounders Plank and forearms
1 min Homer, Marge, Lisa and Bart
CIRCLE OF TRUST/BOM:
YHC gave thanks to the men for helping him get better each day especially on cold day like this morning.
MOLESKIN:
PAX showed up and commented on the cold so YHC promised they would be in constant motion. First lap was to demonstrate the stations. Laps 2-4 were OYO which spread us out. Made second F a little difficult but the PAX made up for it during Mary. As anticipated lots of jokes about the modified pickle pounders of which none will be retold here.
ANNOUNCEMENTS:
- QSource today 11:30 Preston Center
- 2nd F tonight 430pm Ozona
- Marathon is coming up 12/15. Start training
- Martin Family Jingle and Mingle 12/14
Birthday Beatdown
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Aaarrrggghhh, Coach K, Draper, Icebox, Oatmeal, Pow Pow, Sally, Sex Panther, Special Sauce, Ultra
QIC: Teasip
AO: Glencoe Park #glencoefasho
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x15, IST x14 (adds to 29)
THA THANG:
Kicked things off with 29 birthday burpees, then a 5x5x5 with the following rounds done 5 times each:
5 Pull Ups, 5 Lunges while holding the coupon, 5 Coupon Curls, 5 Coupon Squats and 5 Coupon OH Press
Next the PAX paired up and moseyed to the goal line for some Coupon DORA. Partner 1 backwards ran to the other goal line and ran back, while Partner 2 started on the below exercises. Flapjack when Partner 1 returned.
100 Man Makers, 200 OH Press, 300 Squats
MARY:
No Mary, as the DORA took us up to time
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
Not much mublechatter to start with, but there was some definite griping during the DORA, particularly the Man Makers. Several requests were made to Omaha, but YHC did not oblige. Overall, a great way to ring in YHC’s 29th year and thank you to all who made it!
ANNOUNCEMENTS:
1. Whiskey Wednesday tonight at Alright Alright’s house
2. 2nd F Happy Hour this Friday
Keeping Glencoe Fun!
COUNT-OFF & NAME-O-RAMA:
PAX: Sally, Draper, AlrightAlright, Cyclops (Willy Loman from the Fort), Aaarrrggghhh, Sex Panther, Icebox, Pow Pow
QIC: Oatmeal
AO: Glencoe Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 16 IC
Cotton Pickers x 11 IC
Hillbillies x 16 IC
THA THANG:
YHC had PAX bring the coupons for a little fun in the park. However, YHC started with an Indian Run around the park before grabbing coupons and moseying to the field. YHC commenced a Four Corners routine that consisted of the following with coupons at each corner:
Squat thrusts x10
Flutters (DC) x10
Overhead Press x10
Squats x10 (although YHC remembered after the workout that his original plan called for coupon swings. Senior moments are already starting!!)
Traveling between corners, the PAX Cousack walked the length of the field (coupon overhead) and lunge walked across field with coupon.
With 8 minutes to go in the workout, YHC called the PAX together in the middle of the field to partake in Down/Ups on Coach Icebox’s whistle for three minutes. PAX then moseyed back to the pavilion to complete Flutterkicks x20 IC holding coupons, Hammer Presses x10 IC and with the few seconds remaining in the workout, Merkins x 20.
As a bonus to the PAX throughout the workout, at the top of every minute PAX completed five merkins the duration of the workout!
CIRCLE OF TRUST/BOM:
YHC commented on the need to improve mental toughness in workouts, which will flow into PAXs’ everyday life. We welcomed Cyclops from The Fort, which is right outside the Mothership in Charlotte!
MOLESKIN:
YHC requested PAX bring coupons in the preblast, which apparently scared away RumpRoast who commented and then ghosted us this morning! Speaking of Rump, no F bombs flew that I heard this morning, but I know PAX really “enjoyed” the coupon work and excessive use of the shoulders and legs. YHC was proud of his whistle purchase, but had to pass it off to Icebox since YHC’s watch is apparently a unitasker. Merkins on the minute were a hit as I’m sure were the flutters and down/up’s in the wet and cold grass! A special thanks goes out the Coach @Icebox for wielding the whistle throughout the beat down!
ANNOUNCEMENTS:
1. CSAUP on Nov 1 @ 11:59p. Rally point is Burleson Park.
- Get your CSAUP shirt orders in by Friday!! Currently 8 shirts away from fulfilling order.
- Q Source tomorrow @ CFA on Hillcrest 1800.