#backblast 5/21/20
AlrightAlright and Oatmeal joined YHC for a Sante Fe Trail/Hill beat down
Here’s the thang:
Warmup with SSH’s, IST’s, and daisy pickers
Mosey’d to the Sante Fe Trailhead at Lindsley Park
Ran 1/2 mile east to the Grand Ave bridge
Jacobs ladder up the grassy knoll to Grand Ave, monkey humpers and IST’s
Ran another 1/2 mile east (downgraded slope)
15 overhead presses (so I could catch my breath)
Ran 1/2 west (upward slope)
Jacobs ladder up the other side of the hill, squats and overhead claps
Ran 1/2 mile west back to the Lindsley Park trailhead
Mosey to the park
10 irkins/10 dirkin’s, 3X
Mary with rosalita’s, LBC’s, Freddy Mercury’s, and plank
Small crowd today, maybe PAX were intimidated by the word “hill” in the preblast
Oatmeal and AlrightAlright pushed me real good today, while I was “leading” I would not have been able to get through the second round of Jacob’s Ladder if it weren’t for them, I was sucking wind pretty good
Quads are going to hurt tomorrow, hope the next couple days aren’t #legdays
Great morning to be out, look forward to seeing y’all soon!
BLACK JACK!!! — Bitch’issss (in my best Chris Tucker voice)
Date: 5/28/2020
Temp: 69
Weather: A little overcast and a slight breeze, helluva a morning for a beat down!
Count-off & Name-O-Rama:
PAX: Bleep, Icebox, Slushii, Froggy
QIC: Rump Roast
AO: Germany Park
Disclaimer: Given
Intro/ Warm-o-Rama:
– SSH’s x20 IC
– IST’s x20 IC
– Hill Billies x20 IC
– Squats x20 IC
– Naperville Groiners x15 OYO
The Thang:
1x Lap around the track
Bring Sally Up
Start chest on the ground, when the song says “bring Sally up” come to the top Merkin / High Plank then
On “bring Sally down” go to the Merking down position keeping chest OFF the ground
Mosey to the tennis courts – BlackJack!
1x Merkin run across the court 20x LBC’s
6MoM:
Icebox started us with 10x each side Leg, Pulse. Planks???
Slushii called
I took back over and wrapped u with
20x Big Boi’s
20x Penguin Crunches
10x DC Mountain Climbers
Circle of Trust (CoT):
Icebox prayed us out this morning
Playlist:
Rump Roasts F3 Playlist
Moleskin:
I showed up this morning with a “field” routine only to see that they were fertilizing the field at 0527 in the morning! Had to call an audible and use the tennis courts, which had a fence dividing the two courts so again, had to modify the run portion of the Blackjack. There was some grumbling during warm-up about “legs” but, we had to get them in at some point because the rest was ALL arms, chest, shoulders! Typical Rump in that I didn’t even mean to destroy our upper body. It just comes naturally!
Noone made it thru “Bring Sally up” without touching the ground. We’ll have to do that one more often. There was some mumble chatter during the first few rounds of BlackJack which were soon replaced with grunts, moans, and a few choice words about merkins! I hope everyone would agree, it was a beat down. Good ole fashion Rump special!
Announcements:
Happy Hour tomorrow at Sex Panthers. We’ll be BYOB and chair to maintain social distancing practices.
Address-5542 Glenwick Ln.
Time-5:30 PM.
Date-5/29
MLBs – Dallas Wi-F3i 4.3.20
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Icebox, PowPow, Rump Roast, Shifty McCoy
QIC: Sally
AO: Garages, backyards, and even indoors
F3 DISCLAIMER & WELCOME: given
WARM-O-RAMA:
SSH
IST
High Knees
Plank to Down Dog to Up Dog
THA THANG:
PAX split into two groups.
Group 1:
Perform 15 ISTs
Group 2:
High plank
Switcharoo.
Repeato with flutter kicks and Wilt Chamberlain. Add 1 round of 15 SSHs / Al Gore
10-count break. No more groups.
Descending ladder of “MLB MLB” as follows, starting at 13 going down through 6.
Merkins
LBCs
Big-Boy situps
Mountain Climbers (1,1,2,2)
Lunges
Burpees
Due to time constraints finish out with one round of 10.
MARY:
Intra-workout
CIRCLE OF TRUST/BOM:
Prayed for strength and perspective, as our Concentrica and the world need us to be strong examples of servant leadership.
MOLESKIN:
Thanks to the PAX for posting this morning, it is an honor and a humbling opportunity to lead.
The workout – YHC was worried about getting in cardio, but the humidity had us all huffing and sweating pretty quickly. MLBs seemed to be a good mix of upper body, lower body, and core. Added up to 86 reps of each exercise – #GetSmart theme as AlrightAlright noted.
Mumblechatter – highlights included Pow “Vader” Pow, Alright “Disappearing” Alright, and Rump and Shifty running for cover as a quick Texas rainstorm blew in. Icebox was left lonely as wingman Maverick was nowhere to be found, though today would have been a great day for him to run underneath planks and Chamberlains. YHC saw a neighbor’s light go on after 10 minutes.. may have been the noise (sorry!). He closed the garage door promptly.
Finally, we were all impressed with BlueJeans’ newest “smell” feature. Even could almost make out a hint of Teasip’s sweatshirt.
Keep up the good work, gentlemen. Be servant leaders today!
ANNOUNCEMENTS:
1. QSource today at 1130 on the UBJN (Ultra Blue Jeans Network) – https://bluejeans.com/u/bsomerford/.
2. Happy Hour tomorrow night, 8pm on the DZM (Draper Zoom Network). Stay tuned to Band for link.
Climbing the Ladder
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Special Sauce, Icebox, Generic, Swiper, Draper, Rump Roast, Shifty McCoy, Stingray, F150, Slushii, Bleep
QIC: Ina
AO: Burleson
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC
THA THANG:
Run up all levels of garage and back down to start ladder. 8 cones made up the ladder. Once you completed the exercise at the cone, you ran up to level 2 and back down, always starting back at cone 1. There was a traveling exercise between each cone once exercise at the cone was completed.
Cone 1: Rugby sit up x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star Jump x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Run up to level 2 back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Run back down to cone 1
Cone 1: Rugby sit up x 10 – Bear crawl to cone 2. Cone 2: Star jump x 16 – Lunge up ramp to cone 3. Cone 3: Squat thrust x 16 – Travel cherry picker to cone 4. Cone 4: Side-2-side plank merkins x 8 – Broad jump up ramp to cone 5. Cone 5: Burpees x 8 – Traveling SSH to cone 6. Cone 6: Jump Tucks x 10 – Slow/low shuffle up ramp to cone 7. Cone 7: LBC x 20 – Crawl bear to cone 8. Cone 8: Overhead press x 8 – Run back down
With 10 minutes left, cut the reps of completed exercises in half. No one completed the ladder, so YHC needs to adjust the reps, number of cones, or try it on a Saturday when we have an hour.
MARY:
None
CIRCLE OF TRUST/BOM:
Discussed keeping in contact with each other daily during this time
MOLESKIN:
Not much chatter as we were going at our own pace through the ladder. YHC was impressed to see 12 PAX join even in the lightening and rain. Hopefully, it was a challenging workout and we were spaced out enough to stay safe.
ANNOUNCEMENTS:
1. Stay healthy
2.
The Wheel of Pain Co-Staring Oatmeal
Pax:
Island Time, Special Sauce, Alright Alright, Draper, Sally, Ice Box, Siesta, Dem Apples, Oatmeal, 2 FNG’s Greenspan and Rainman. (I think I remembered everyone)
QIC:
YHC, Rump Roast
Weather:
46 degrees and beautiful
AO:
Burleson
Disclaimer:
Given
Warm-O-Rama:
SST’s x20 IC
IST’s x20 IC
Cotton Pickers x15 IC
Burpees x15 OYO (Because there was too much Mumbblechatter)
The Thang:
Mosey to the fountain at the Quad bro
Wheel – of – Pain (roughly 45min OYO)
Mosey back to Burleson
4mins of Mary
CoT:
YHC prayed us out
Announcements:
Texas Independance Day 18K comming up in 2wks
Mumblechatter:
The warm-o-rama had a lot of chatter that YHC self consciously took personally. So I decided to dole out some OYO Burpees to quiet the noise. Then we were off to the Quad and although our little clusters chatted it was much quieter. Once we got to the spot the chatter started again, especially, the fact YHC needed Oatmeal to explain the Wheel of Pain since even I had forgotten how awful it was. I heard about it that I didn’t have a speaker…. It was a rough crowd this morning! I believe Coach K would have been proud had he been present today. He was there in spirit.
I have to admit, I neglected to write everyone’s name down right after so I hope I didn’t leave anyone out. I also hope I got the FNG’s new names accurate. IT had been a while since I’ve lead a large group of men and it felt almost like a VQ. I hope I was able to mask that and pull off a solid beatdown. Until next week my friends!
Triangle Workout
COUNT-OFF & NAME-O-RAMA
PAX: Ant Man, Pitbull, Icebox, Stingray
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x40, IST IC x30, Hillbilly IC x20, Cotton Picker IC x10
THA THANG:
Mosey to top parking lot
Partner workout:
Rd 1
P1 Sprint to each point of the outer tringle, 30 Ranger Merkins
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Rd. 2
P1 Sprint to each point of the inner tringle, 30 Dips
P2 Colt 45s (curls with cinderblock…15 low to mid, 15 mid to high, 15 low to high)
Plank until all in
Rd 3
P1 Sprint to each point of the outer tringle, 20 Merkins
P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press
Round 4
P1 Sprint to each point of the inner tringle, 20 Alternating Shoulder Taps
P2 15 Kettle Bell Swings, 15 Goblet Squats, 15 Overhead press
Plank until all in
Plank until all in
MARY:
CIRCLE OF TRUST/BOM:
Gratefulness
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.
Games with Icebox
Siesta Oatmeal Ant Man Teasip Special Sauce Rump Roast Coach K Toto, AlrightAlright and Draper joined YHC for what Draper is starting to dub “Games with Icebox”
After a quick, PAX guided disclaimer, we warmed up and ran out to the Mustang garage
The thang:
Partnered up and P1 ran a mustang lap (first lap included the merkins and LBC’s but Omaha’d after that to be just the lap to get more cardio in) while P2 did ring of fire until P1 returned
Ring of Fire was set up with 20 stations and we spent 30 seconds at each one before rotating. Rump Roast threw away my cards so here’s my best guess of what they were:
Apollo Creed Burpees
Plank
J Lo’s
Lil Baby Arm Circles
Overhead Press (with 25 lb free weights, thanks Special Sauce)
Jump Rope
Workout dice 1
Workout dice 2
Freddy Mercury’s
SSH’s
IST’s
WWI sit ups
And some others
Decent mumble chatter since no one had to count out anything, AlrightAlright is pretty proud of how far he’s come on jumping rope proving that if you keep doing what you’re not good at you’ll improve, except me bear crawling, I still suck big time at those
A healthy debate towards the end about the route of the mustang with Coach K concerned that some PAX were taking alternate routes so we did a AlrightAlright guided fun run of the lap at the end before mosey’ing to the park for COT
Announcements: Plano is this coming Saturday, get all your wildling friends out there
Cole Park again tomorrow for the late brunch crowd, 0615
https://open.spotify.com/user/martijos/playlist/57xT1bLrsqsjauCb6FXLGS?si=XjeNXB0DTnyxgOznIEeKCw
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.
Oatmeal’s Birthday Beatdown – 1/11/2020
COUNT-OFF & NAME-O-RAMA:
PAX: Draper, AlrightAlright, Icebox, PowPow, Coach K, Ina, Rump Roast, Siesta, Sweet Baby
QIC: Oatmeal
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 44IC
IST x15IC
Cotton Pickers x 10IC
THA THANG:
Mosey to parking garage:
11 burpees, backward run up ramp x4
Bear crawl down ramp, 11 burpees x4
Obama (44th president)
– Duck walk x4, jump squat
– Crab walk x4, crab cake
– Lunge x4, Bonnie Blair
– Peter Parker x4, merkin
Lazy Dora
Merkins x120, plank x10 (44+76=120)
Squats x240, squat hold x20
LBC x360, 6″, x30
Mary
Ring of Fire:
Heals to heaven x 44
Rosalita x 44
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
It was YHC’s 44th birthday and PAX seemed to be in high spirits (although YHC believes this to be the result of sorority rush activities rather than YHC’s planned beat down). YHC put together a greatest hits playlist from 1976, which must seem like ancient history to most of the PAX (@Sally)! We commenced birthday burpees in the parking garage. To give the PAX a reprieve from 44 straight burpees, YHC had PAX backward run up the ramps in between sets of 11 and seeing that YHC looks forward to at least another 44 years, we did another 44 burpees back down the ramps. However, this is where things got dicey as YHC’s wish for another 44 years almost ended before it began. As YHC descended a ramp on a bear crawl, a late-arrival for class or rush made her acquaintance with YHC with the bumper of her car! Fortunately, she braked and I narrowly avoided becoming her new hood ornament. Unfortunately, YHC managed to sprain his wrist in the process so happy birthday to me! The drama receded throughout the rest of the workout with random mumble chatter about the choice of songs in YHC’s Spirit of ’76 playlist, spattering of sleet and general dissatisfaction with the pain YHC brought today.