#backblast 12/22/2020
PAX: Aaarrrggghhh Armpit Bleep Dirtbag Icebox Meatball Oatmeal Slushii Special Sauce Teasip Pokey
Q: Alright Alright
Warmorama:
Mosey with blocks to field
6 Burpees for #BurpeeRule punishment
Curls x10
Side Straddle Hops x20
Tha Thang:
Murder Bunny the width of the field
Mosey to Bridge – 4 Burpee punishment
Burpees x5 OYO
Mosey Across Bridge
Lunges x10
Mosey to Stairs Leading up to The Nest
Crawl Bear up the stairs
Mosey to more stairs
Bear Crawl down the stairs
Mosey to benches
Irkins x10
Dips x10
Derkins x10
Box Jumps x10 OYO
Mosey to Garage
Imperial Storm Troopers x15
Burpees x5
Hillbilly x10
Merkins x6
Mosey full lap around garage
3 burpee penalty
Mosey to bottom of garage
Squats x15
Mosey to top
Burpees x5
Yeah Thrusts/Sky Pickle x15
Mosey to stairs
Bear Crawl down
Mosey to Bridge
Bear Hunt to the top (Partner 1 crawl, partner 2 burpee then run down partner, flapjack and repeato)
Mosey down bridge
Mosey back to Glencoe field
Murder Bunny the width of the field
1 minute of LBCs
Naked Man Moleskin:
YHC arrived early to stretch because YHC is getting old.
Much to YHC’s surprise, Teasip was in attendance after getting back from Boston yesterday.
At 0528 we still hadn’t seen the Westsiders and YHC was beginning to plan the Germany Park workout from Hell to punish them… fortunately for Rump Roast, Slushii and Bleep posted as we were about to launch.
YHC didn’t hear much Mumblechatter, but the groans were audible during the first set of murder bunnies.
Pokey joined us during our Bench session at The Nest, and put the PAX to shame for the rest of the workout.
Pokey told us that he just got out of prison and is trying hard to turn his life around. He told us that he needs a group of men to be a family for him and to help him grow. We told him that this is the group for him.
All in attendance learned what F3 is all about today. Pokey joining us is a great opportunity for this group to help a man change his life. And he’s also going to push us all to be better… especially physically… watch out Special Sauce.
#tclaps to Teasip for giving Pokey a ride back to The Nest after the workout and then downtown.
Pokey doesn’t have a phone and is going to need a ride to workouts in the future. We’re going to have to work really hard and think old school on how we can coordinate that with him. I think Bleep and sound machine can help us understand communication pre-phones.
Right now we are working to get him a ride from the Target near City Place to tomorrow’s workout.
Sandbagging It
December 17, 2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Ina, Alright Alright, Special Sauce
QIC: PowPow
AO: La Madeline / Katy Trail
F3 DISCLAIMER & WELCOME: Delivered
WARM-O-RAMA:
SSH x 15 DC IC // IST x 10 DC IC
THA THANG:
PAX 1 picks up 120 lb GORUCK sandbag and starts mosey to tennis courts behind CVS. Remaining PAX jailbreak to tennis courts and back to PAX 1. First PAX to reach PAX 1 picks up sandbag and continues mosey to tennis courts. Remaining PAX repeat jailbreak to tennis courts and back to PAX with sandbag. Repeato until sandbag has arrived at tennis court.
Let’s get warmed up with gassers and BLIMPS (no sandbag):
Gasser across the five courts to the other side – Burpees x 5
Gasser two lengths (other side and back) – Lunges x 10
Gasser three lengths – ISTs x 15
Gasser four lengths – Merkins x 20
Gasser five lengths – Plank Jacks x 25
Gasser six lengths – Squats x 30
Sandbag work
PAX 1 pick up sandbag and mosey across courts and back. When PAX 1 returns to start, he drops the sandbag for the next PAX down the line to pick up.
When not carrying the sandbag PAX cycle through rounds of BLIMPS: run across courts and back – Burpees x 5 – run again – Lunges x 5. Repeato through to squats and then start again on Burpees.
Reverse the sandbag carry / jailbreak to return to La Madeline.
MARY:
Flutters x 20 IC // Alabama Prom Dates x 20 IC
CIRCLE OF TRUST/BOM:
YHC thanked the PAX for the inspiration they provide by living true to F3’s mission and purpose and exhorted the PAX to keep thinking about the impact they are having at home, with their friends and in their community.
MOLESKIN:
Alright Alright was not happy to see the sandbag laying on the sidewalk when he got out of his truck, and to be fair the sandbag is approximately 80% of Alright Alright’s body weight so he’s at a disadvantage for sure. YHC promised there would be a lot of running despite the inclusion of a sandbag, and with 3.5 miles YHC believes he made good on the promise.
We discovered that at 0530 the smell of bagels coming from Shug’s is very prominent on the tennis courts. YMMV as to whether it’s pleasant or just makes you feel weirdly hungry during the beatdown.
After the beatdown Special Sauce showed us the form we *should* have been using to Clean and Press the sandbag to get it in position on our shoulders. YHC takes responsibility for that error, as the Q YHC should have demonstrated the form at the beginning.
ANNOUNCEMENTS:
1. Food drive – get your donations to PowPow this week! See the notice on Band
2. Holiday gathering at Glencoe on Sunday 12/20 at 1pm. Wear F3 gear, bring a gift for the gift exchange
Tenet Christmas
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Teasip, Special Sauce, Sound Machine, Siesta, Whoops, Ant Man, Ina, and DFib
QIC: Chairman Mao
AO: Burleson Park
F3 WELCOME & DISCLAIMER
Given in the Chairman Mao style. Amputations were offered if needed.
WARM-O-RAMA
20 Side Straddle Hops
15 ISTs
17 Rice Pickers
THA THANG
This working was a modified version of the ’12 days of Christmas’ Crossfit workout that YHC is a fan of doing each year. Pax completed an additional exercise at each spot and repeated exercises performed at previous spots.
Stop 1: Playground
1 Kyiv (Cossack) Squat
Forward run to the next stop
Stop 2: Opposite end of Burleson Park
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 3: Amphitheater
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 4: Flag Pole
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 5: Quad
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Forward run to the next stop
Stop 6: Fountain
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 7: Parking Deck Level 2
7 Russian Hammers
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 8: Parking Deck Level 3
9 Ski Abs
8 Russian Hammers
7 Plank Jacks
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 9: Parking Deck Level 4
9 Ski Abs
8 Russian Hammers
7 Russian Hammers
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Stop 10: Top of the Parking Deck
10 Star Jumps
9 Ski Abs
8 Russian Hammers
7 Russian Hammers
6 Squats
5 Mountain Climbers
4 Merkins
3 WW1 Situps
2 Burpees
1 Kyiv Squat
Backwards run to the next stop
Reverse the workout
If you were running forward to a stop you now run backwards there and vice versa
At each stop count up instead of counting down i.e. at Stop 9 start with a Kyiv Squat and end with Ski abs
RIP MARY
36 Burpees – We had completed 34 burpees during the workout; so, YHC decided to gas the PAX by adding that + 2 burpees because the holidays are coming!
CIRCLE OF TRUST
YHC hoped that all PAX stayed off and enjoy the holiday season
MOLESKIN
While the workout may appear random here were YHC’s inspirations for each exercise.
1 cossack squat – Movie starts in a Kyiv opera house
2 Burpees – In a buddy film, you and your buddy need to be in good shape
3 WWI Situps – Movie is about preventing WW3
4 Merkins – You meet your nemesis, who is in a ‘its complicated’ relationship with your love interest, + you + your buddy = a merry gang of 4
5 Mountain Climbers – The movie took five years to write, which seems to YHC like climbing a mountain
6 squats – Can’t forget leg day before you hit up the beach
7 plank jacks – PAX were chasing after Plutonium-241
8 Russian Hammers – PAX needed to go to Russia for their final challenge
9 Ski Abs – Pax needed to escape down a mountain by skiing
10 Star Jumps – The director thought about the movie for a decade / the PAX just saved the world.
Reversal – YHC wanted to implement a Temporal Pincer Movement tclaps to Teasip for actually understanding this.
Movie Review: 3 Red Stars, if you like WTF action movies this is for you. If not, then there are likely better options.
Mumblechatter was mostly limited other than PAX asking YHC for his opinion of the movie and Teasip and I discussing it. YHC encourages more PAX to incorporate deceptively easy workouts with some backwards running to increase the difficulty.
ANNOUCEMENTS
10 year Anniversary is approaching
Growruck: Training will start in January
2nd Cocktail Class: 7pm on Wednesday at People’s Last Stand. Please let YHC know if you are able to attend. Cost: $20.
VQ Lindsley Park
PAX: AlrightAlright, Icebox, Meatball, Oatmeal, Slushii, F150, Big Tex, Bleep, Classified, Special Sauce, Siesta, Sex Panther, Sound Machine, Stingray, Double Pain
Q: Dirtbag
WARM-O-RAMA:
Side Straddle Hop, Abe Vigoda’s, High Knees, Should Streches, and a few duck calls from the PAX
THA THANG:
Mosey to Shadyside field – Burpees x12, LBCs x20, Merkins x12 OYO
Mosey to THE HILL – 4 full sprints with one core and one arm workout to follow each. Rotated between merkins, derkins, irkins, bat wings and LBCs, flutter kicks, freddie mercuries. 2 modified shuffle sprints, lead with left leg, then lead with right. Final sprint was back pedal with bear crawl down the hill.
Mosey to Shadyside park and reverse order of THE HILL warmup – Merkins x12, LBCs X15, Burpees x10 in cadence
Mosey to SantaFe Trail half way point for more merkins (x10) and LBCs (x25)
Mosey to Lindsley Park picnic area for cadence leds merkins x10 – hold at the bottom final rep. Flutter kicks x20 double count, hold at top for final rep. Air squats x20, hold squat for final count.
COOLDOWN:
Coffee and Breakfast Beverages for the PAX
ANNOUNCEMENTS:
1. F3 10 Year Anniversary
**THANK YOU FOR MAKING MY VQ awesome!
Katy Trail Thursday – JINGLE BElls
PAX: Ina, Pow Pow
Q: Alright Alright
YHC was expecting a small crowd today because some of the PAX might have needed (or thought they needed) a rest day in a week full of Q of the Year competitions and VQs, but 3 PAX was even smaller than expected. That said, YHC couldn’t have been more grateful that the two men that posted were PowPow and Ina. These two #HIM are always willing to try something new and to allow a Q to experiment (as long as it isn’t in a garage). They also know how to push themselves on a heavy run day. We took off eastward, headed for The Bridge, when YHC had a change of heart. With only 3 in the group, The Bridge wouldn’t allow for as much encouragement as it usually does, so YHC led the PAX to the SMU tennis courts instead.
Once there we did the following:
Suicide over 5 tennis courts. Took about 8 minutes and was just over a mile of running.
Suicide over 5 tennis courts with the following exercises thrown in. The exercises were done each time back to the start line, but here are the totals:
Jumping Spiders x25
Imperial Storm Troopers x25
Nipplers x25
Groiners x25
Lunges x25
E2K until the Six is in
Suicide over 5 tennis courts, but we only finished 2 courts before time was up.
Burpees x25
E2K x25
Native American run back home.
Burpees x10
Didn’t cover quite the mileage we hoped, but still got about 3.5 miles. And 3.5 miles of suicides is worth something.
Q of the Year Round 1 – Special Sauce vs. Plus One
#2 Special Sauce vs. #7 Plus One
Plus One:
Classic 7 Seed – UCONN
Kemba (Walker) spelled backwards, rifle carry coupons 20 yards between exercises
Apollo Ohnos x64
Burpees x32
Mickey Mouse Merkins x16
E2K x8
Kraken Burpees x4
UCONN spelled forwards, same rifle carry between exercises
Upright Rows
Copperhead Squats with Coupon Overhead
Outlaws
Nipplers
Nolan Ryans
Special Sauce:
Teams of 3 – FIRE drill – following exercises start with 10 reps of each, then decrease by 1. Minus One because he was up against Plus One. #cleverpoints. Every time Sauce yells fire the team must run a lap Native American style.
Front Squats with Coupon
Irkins
Rugby Sit-Ups
Earth to Sky with Coupon
Moleskin: Both portions of this beatdown were brutal. Living up to the half black diamond (black triangle?) that they advertised.
Plus One definitely earned some points for creativity especially from the college basketball fans in attendance.
Special Sauce taught us the value of a simple #snotwoggler of a workout. We all learned that workouts go by faster and tend to be more difficult with Co-Qs. We can make that happen whenever we want! It doesn’t have to be a special occasion.
Q of the Year Play-In Game: Teasip vs. Slushii
Teasip:
Warm-o-Rama 20 SSH, 15 IST, 10 Hillbilly, 10 punishment burpees for PowPow being late
Seven levels of the Candy Cane Forest
-25 Merkins at the playground
-Tennis court suicide
-3 point squat jumps
-Bear crawl around the baseball field cuz of the mud (comment about people not going the right way)
-12 Burpees by field goal post
-12 Elf on a Shelf by bleachers
-12 step ups (each leg) at pavilion
The Sea of Swirly, Twirly Gum Drops
Forest to the Sea – Bear crawl the length of the pavilion, 5 burpees, then crab walk back
Pickle Pounders of Love
10 pickle pounders
Slushii:
Team Trace vs Team Forester QUEST FOR ALLOCATED BOURBON
Get to know the liquor store – Tennis Courts – paint the lines (both courts) – “handshake” merkins (double count x 20)
My first score – home plate of north field – star jumps x 20 – “thank you” burpees x 10
I’m ready for Pappy – basketball court bear crawl length of court “Van Winkle” monkey humpers x 20
Bring me the BTAC – North goal post – gasser (down and back twice) – “we are the champions” Freddie Mercury’s x 20 (IC)
Neat or on the rocks – Pavilion JLo’s x 20
Arctic Blast DT/MRM
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright (DT), Special Sauce (DT), Swiper (DT), Icebox (Ruck), F150 (Ruck)
QIC: Oatmeal
AO: Flag Pole Hill
F3 DISCLAIMER & WELCOME: Given via telepathy (All PAX were veterans)
THA THANG:
Four PAX took off on a DT run around the normal course.
Two PAX took off with their rucks sans mutts as it was deemed too chilly for the pooches.
CIRCLE OF TRUST/BOM:
YHC prayed us out
MOLESKIN:
YHC was proud to keep AlrightAlright in his sights for most of the run, something that is normally not the case. YHC set a new PR, to which I attribute to some R&R over Thanksgiving. AA attributed his sub-par performance to a full weeks worth of workouts and no rest, which proves that even the studs among us need rest!
November 16, 2020 – Westside Bootcamp – Germany Park
COUNT-OFF & NAME-O-RAMA:
PAX: Classified, Dfib, Double Pane, Slushii
QIC: sound machine
AO: Germany Park
F3 DISCLAIMER & WELCOME:
WARM-O-RAMA:
10x SSH
10x Hillbillies
10x Windmills
10x Toe touches
12x Produce pickers
THA THANG:
Back to the 80s – Part 1
80 of each exercise
->Working our way up the body
40 of the first exercise on one end of the field; run to other end
40 of the second exercise and return (Repeato)
Bonnie Blairs X 40 and run to other end of field
Wojo Squats X 40 and return
(slap the pavement when you squat)
LBCs X 40 and run to other end of field
Plank X 40 (count to 40 s-l-o-w-l-y) and return
Merkins X 40 and run to other end of field
Alternating Shoulder Taps x 40 and return
Moroccan Nightclub X 40 and run to other end of field
Unweighted Shoulder Presses x 40 and return
Back to the 80s – Part 2 (because the 80s gave us the sequel)
->Working our way down the body
All as suicide for 3 intervals (27 + 27 + 26 = 80)
Bearcrawl and return for
Burpees x 27/27/26
Crabwalk and return
Curls x 27/27/26
Dragonwalk and return
*Peter-parrker except you’re moving forward
Deadlifts x 27/27/26
(Dragonwalk cut for time)
Murderbunnies and return
Monkey Humpers x 27/27/26
Cusack* and return for
*carrying a CMU overhead (a la Say Anything)
Overhead Press x 27/27/26
MARY:
20x WWI (Bigboy) Situps
20x Boxcutterrs
CIRCLE OF TRUST/BOM:
sound machine offered a prayer
MOLESKIN:
The PAX enjoyed a fine morning of cool air and camaraderie. Mother Nature was kind enough to ensure the field was both cold and damp. The PAX was spread out for most exercises, keeping chatter to the minimum apart from recognition of who had gloves and who didn’t; who had waterproofing and who didn’t. (YHC recommends REI given the selection and generous return policy.) There was, however, a fair bit of singing along to some of our favorite selections from the 80s with the Beastie Boys being a particular standout. PAX did pioneer (or revisit) some lesser-used exercises including the Moroccan Nightclub and Cusack (which we performed, appropriately, to Peter Gabriel’s, “In Your Eyes”). Sadly, the Dragonwalk was cut for time.
ANNOUNCEMENTS:
1. F3 Anniversary
2. Reminder to add information to the emergency contact sheet
Veterans Day – Chad 1000X
November 11th, 2020
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Big Tex, Stingray, Draper, F150
QIC: PowPow
AO: The Harbor
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSHx15 // ISTx15
Short mosey with rucks to pavilion
THA THANG:
Step Ups x 25 IC – Remove ruck – mosey to handball court
Dirty Hookup (aka London Bridge)x10 IC // Chicken Peckersx8 IC – mosey back to pavilion and put on ruck
Steps Ups x 30 IC – Remove ruck – mosey SE to path near volleyball court
Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion
Steps Ups x 30 IC – Remove ruck – mosey to wheelchair path on west edge of park
Underdog on handrail x 15 DC IC – back to pavilion
Steps Ups x 30 IC – Remove ruck – mosey east to grass on far side of pool
LBCs x 20 DC IC // Crab Cakes x 20 IC – back to pavilion
Steps Ups x 40 IC – Remove ruck – mosey to handball court
Mtn Climbers (w/ feet on wall) x 10 DC IC – back to pavilion
Steps Ups x 45 IC – Remove ruck – mosey SE to path near volleyball court
Merkins x 10 IC // OH Claps x 10 DC IC // Carolina Dry Dock x 10 OYO – back to pavilion
MARY:
Fluttersx15 DC IC // Freddie Mercuryx15 DC IC // Rosalita x 15 DC IC
CIRCLE OF TRUST/BOM:
Before the workout, YHC spoke about the purpose behind the PAX performing, as a team, the Chad 1000X WOD. Chad Wilkinson was a US Navy Seal who served his country for 21 years and who took his own life in 2018 due to the effects of traumatic brain injuries, blast wave injuries and PTSD; all suffered due to his numerous combat deployments. His friend and fellow Navy Seal, Dave Castro, created this Hero WOD to honor Chad upon hearing that he trained to climb Mt. Aconcaqua with this workout: For time – 1000 x 20″ box step ups w/ 45 pound ruck.
Veterans Day is a day to honor our veterans and thank them for their service. GORUCK partnered with the Navy Seal Foundation to promote the Chad 1000X for Veterans Day to honor Chad’s life and legacy and to raise funds and awareness for suicide prevention. We contributed to this mission in a small way through our participation today. For more information visit: https://www.goruck.com/pages/chad-1000x
YHC prayed us out with the Peace Prayer (or Prayer of St. Francis).
MOLESKIN:
Each PAX completed 200 step ups during the workout, for a team total of 1,200. Getting to 1,000 individually would be quite a beatdown and very CSAUP-y, we should definitely try it sometime! Oatmeal demonstrated excellent leadership by example by picking up litter around the park during our moseys.
Not much mumblechatter, Draper joked that the Chicken Peckers (look it up in the Exicon) should only be done with Fluoride around….pretty good advice actually.
ANNOUNCEMENTS:
1. Turkey Trot coming up on 11/21