Backblasts

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Cross Fit Type?

When: 6/4/22 7am

Where: Atlantis AO

Conditions: Lower 70’s and abundant sunshine

QIC: Buckner

PAX: Sludge, Moist

We were getting ready for a little pre-beatdown run, when a familiar vehicle drove up. Much to our surprise, Moist was there! He proclaimed his intentions about running before the workout, which was not his intentions, he was just there early.

Early warm-up: 2 mile run around the AO

Warm-a-rama:

  • SSH x15
  • TTT x15
  • Hillbillies x15
  • LBAC x15 fwd. x15 bwd.

The Thang: Similar to an escalator

  • Burpees x10
  • Burpees x10 + Merkins x25
  • Burpees x10 + Merkins x25 + Lunges x50
  • Burpees x10 + Merkins x25 + Lunges x50 + BBSU x100
  • Burpees x10 + Merkins x25 + Lunges x50 + BBSU x100 + Squats x150
  • FK x15
  • JF x15 ea. side
  • Plank x20 sec. each PAX

COT:

No new announcements

Prayers: Shocker-safe travels, Glad to have Moist back this morning

BOM

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You get an 11, and you get an 11, everybody gets an 11

Where/Temp: The Lair, nice and sunny

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Sludge

Warmup: While distance running is not an option for beatdown led by this Q, YHC decide it was a nice enough day to have a slow, and I mean slow jog, over to the oasis that would become the grounds for a glorious beatdown.

The Thang: YHC based his workout on the expectation of 3 PAX being present. I won’t mention any names, but Buckner had succumbed to the fartsack, thereby leaving the 2 PAX to persever through the joyous exercises to follow.
With six rounds planned, a set of stairs, a fountain with a ledge, and a wall with a ledge, the PAX got after it.
Much to both the PAX pleasure, we would start with a set of 11’s, and another set of 11’s, and another. We made it through 3 sets of 11’s or as they will be called moving forward, 33’s. It just sounds more badness.
Round 1
Step-ups at the fountain, Cheerleaders top of the stairs
Round 2
Sit downs at the fountain,  Decline merkins at the wall
Round 3
Little Baby Crunches at the fountain, Leg Levers top.of the stairs
A little Mumblechatter shared about how getting down and back up was becoming another workout within the beatdown, but we made it.
As our time in the oasis of The Lair closed in, we returned to the flag, just as time expired.

Name-O-Rama: Sludge, Moist

Announcements: Co-ed workout April 2nd in Atlantis, Thursday run day.

TAPs: Ongoing prayers

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No BearCrawls, but Maybe Burpees

When: 3-22-22 0430am

Where: Titan (Mardi Gras Park)

Conditions: 60ish and clear for now

QIC: Buckner

PAX: Bob the Builder, Gekko, Hen, Sludge

A few weeks have gone by, and Hen hasn’t been introduced to the stairs. Time is running out since Hen is now Dr. Hen and will be heading off to his residence program, so stairs it is!

Warm-Up:

  • BLIMPS
    • Burpees x5
    • Lunge x10 IC
    • IW x15 IC
    • Merkins x10 IC
    • Plank Jacks x25
    • Squats x15 IC

Mosey to the stairs

The Thang:

  • 11’s on the stairs
    • Merkins @bottom LBC @top
  • Calf Raises x50 @ top and 50 @ bottom
  • Mosey back
  • Dips x10 IC
  • Step Ups x20 ea.
  • Wilt Chamberlain

After a little mumblechatter, we still had time for Mary

  • Starfish Crunch x10 IC
  • Box Cutter x10 IC
  • Boat Canoe x5
  • E2K x10 each side IC
  • Plank 20 count ea. around the circle

COT:

Announcements: Look for flyers for our charity for the month of April, Thursdays will still be ruck days, but Buckner is going to run to prep for event at the end of April.

Prayer requests: Bob the Builder’s sister (health), Gekko MRI on Friday, Sludge’s brother (surgery), Hen (moving and M job search)

BOM

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That went by quick

Where/Temp: The Lair, 44ish degrees, no wind, and sunny skies

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner

Mumblechatter to start when the two PAX arrived early and discussed not wanting to get out of the fartsack and hit the AO. The conversation then continued into how we need to figure out the ‘magic potion’ to get the men of Mobile engaged and involved. Secretly it was about getting more men involved, so we could take a break from time to time and have additional AO’s to mix things up throughout the week.

Warmup: Who needs a warm-up?

The Thang: All with added weight
10 ea Toe Touch Merkins
20 ea Squats
20 ea Curls
40 ea Big Boy Sit-ups
10 ea Overhead Squat
20 ea Rows
15 ea Leg Levers
20 ea Freddie Mercury’s
10 ea Tricep Curls
As the clock was looked at, YHC realized we we were moving through the beatdown quicker than expected, so an audible was called and a 1-mile ruck was added, as the calm before the upcoming storm aka 11’s.
Starting at the bottom of the stairs with 10 Carolina Dry Docks, then bear crawl up the stairs to do 1 Lunge, then Crawl Bear down the stairs for 9 Carolina Dry Docks, BC back up, 2 lunges, CB back down and you get yhe drift.
The timing worked out perfect. The Beatdown was complete, work was done, and men got better.

Name-O-Rama: Buckner, Moist

Announcements: Two weeks is a friends and family workout in Atlantis, The flyer is done for the April Ruck for More

TAPs: Sludge’s mom, Gekko’s dad, Hen and his M on their upcoming relocation move

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That arrived quicker than normal.

Where/Temp: The Lair, about 37 degrees, very light breeze, sunshine and space

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner, Sludge

During the anticipated beatdown the PAX discussed that while the temperature was actually colder this am than it was the day before at the beatdown, the temp actually felt better.

Warmup: Keeping it simple and quick.
15 each – SSH, TTT, OC

The Thang: All with weighted packs/vest
15 ea 8-ct Body Builders
10 ea overhead press
30 ea Big Boy sit-ups
2 mile ruck – uphill both ways

Not a lot of mumble chatter this morning. The PAX were just soaking in the time change, cold, and peaceful quietness of a Sunday morning in the Gloom.
It was also noted that it was believed that this workout arrived quicker than usual and it did. It was the day of change for daylight savings time, so it did indeed arrive an hour sooner than wanted, I mean expected.
There was an unbelievably high amount of dismay, as we returned from the ruck and realized the remainder of the workout would have to be saved for another day.

Name-O-Rama: Buckner, Sludge, Moist

Announcements: Health fair by Mobile’s Parks and Recreation Dept. Monday evening

TAPs: Continuation of ongoing requests

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A “Fun” Game of War

When: 3/8/22 4:30am

Where: Atlantis (Mardi Gras Park)

Conditions: Lower 50’s with a few drops mid workout

QIC: Buckner

PAX: Hen, Moist, Buckner

We haven’t played cards in a while, so YHC thought it would be a great idea to introduce Hen to the deck. Man was I right! So much fun was had all around!

Warm-Up

  • Short and Sweet. One lap around to get the blood flowing

The Thang- May or may not be in the correct order, but these were the cards we were dealt, so to speak!

  • SSH x100
  • Standing Lunge x15
  • Luge x18
  • Shoulder Tap x25
  • Freddie Mercury x25
  • Merkin x18
  • Monkey Humper x17
  • Jumping Lunge x16
  • Rosalita x20
  • IW x19
  • American Hammer x25
  • Dip baby Dip x25
  • Plank Jack x25
  • Chuck Norris Merkin x13
  • Carolina Dry Dock x14
  • WWII Situp x12
  • Hand-Release Merkin x15
  • H/S Flutter Kick x13
  • Diamond Merkin x25
  • 400 m Sprint
  • Monkey Humper x25
  • E2K x15 ea. side
  • Merkin x25
  • Squat x25
  • Squat Thrust x18
  • Wide Arm Merkin x16
  • Plank 60 seconds

Most were done in cadence, which induced much mumblechatter. Had a couple wars, including a double war which caused some name calling.

COT

Announcements: Health expo next Monday

Prayers- Hen for match and selection of residency program of choice, praise for Hen’s M passing NP boards. Buckner still waiting for some test results

BOM

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Man, you showed up!?

Where/Temp: The Lair, about 61, foggy

Disclaimer: I am not a professional. F3 workouts are free and voluntary. Push yourself, Don’t hurt yourself. Modify as necessary. This is not a competition.  It is you vs you.

Q: Moist
PAX: Buckner

Warmup:
• 10 SSH
• 10 IW
• 10 TTT

The Thang:
With weighted ruck packs:
• 20 mountian climbers – in cadence
• 15 rows
• 20 squats
• 90 sec plank
• 10 overhead press
• 30 flutter kicks
• 5 ruck get up
• 10 Freddie Mercury’s
• 1/4 mile ruck
• 20 overhead press
• 10 boat/canoe
• 5 overhead press
• 5 ruck get up
• 15 Merkins w/pull & drag
• 20 flutter kicks
• 50 rows
• 30 sec plank
• 1 mile ruck
• 30 Merkins
• 30 little baby crunches
• Recover

Name-O-Rama: Buckner, Moist(Q)

Announcements: Upcoming health show with City of Mobile Parks & Recreation

TAPs: Ongoing requests, prayers for fellow PAX traveling, praise for Hen’s wife passing test

Coffeeteria at Dunkin

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Uphill both ways

February 20, 2022

Q by Moist on a cool and pleasant, at the time, Sunday am.

PAX present – Buckner

After a little mumble chatter about not having a freezing morning to take on the beatdown, we got on with the greeting, disclaimer, and got to work.

A quick Warmup that included SSH, Windmills, TTT, and some LBAC’s.

The Thang with added weight
• 10 squats
• 20 leg levers
• 50 rows
• 2 mile ruck – uphill both ways as we would find out. While not freezing it did get quite warm and the PAX shed some some head gear to let out heat
• 30 sec side plank each side
• 10 burpees
• 20 LBC
• 20 ruck curls
• 10 BBSU
• 20 rows

Name-O-Rama, COT, announcements, prayer requests, and prayer. Head to Dunkin for coffee.

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Let’s roll the dice

The Lair, 7am, mid 30’s, windy, and the pleasure of rain

Q: Moist

PAX: Sludge, Buckner

Disclaimer

Warmup: SSH, Windmill, TTT, Hillbillies, LBAC

  • The Thang
  • 20 x Leg Levers
  • 20 x Squats
  • 20 x Boat/Canoe
  • 20 x Burpees
  • 4 x Use steps 15 sec Plank, 5 Merkins,
  • 15 x Mountain Climbers (4 Count)
  • Walk some distance to reach a beautiful set of stairs and roll the dice twice, make it nice – 1 exercise at bottom, 1 exercise at top
  • 15 x SSH, LBC (cadence)
  • Something happened in between 👆&👇
  • 2 minute run, 10 burpees
  • Walk back to flag

Name-O-Rama

Announcements: parade in Moist’s neighborhood, coffe at Dunkin to follow

Prayer

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Change Time for Wall Street

When: 2-12-22 7am

Where: Atlantis (Medal of Honor Park)

Conditions: Mid to upper 40’s

QIC: Buckner

PAX: Moist, Sludge, Wall Street, Buckner

One minute warning, and here comes Wall Street on two wheels to try and make it on time. The suggestion was made to start telling him the workout has been changed to a start time of 6:50, so he’ll be a few minutes early!The Pax are always excited when we pull out the coupons for a workout. Moist likes to think of it as going grocery shopping. Well YHC didn’t want to disappoint, with all the excitement in the air.

Warm-Up:

  • SSH x20
  • IW x20
  • OHC x15
  • SC x15
  • LBAC x15 fwd. and bwd.

Grab a coupon and let’s move

The Thang:

  • 7 of Diamonds (modified version)
    • 7 Blockees w/ Murder Bunnies to get from cone to cone
    • 14 FK Mosey in between
    • 21 Merkins on your block Rifle Carry in between
    • 28 Squats w/block
    • 21 CFTG Rifle Carry in between
    • 14 Lunges
    • 7 OHP Rifle Carry if you’re an over achiever
  • Partner up for a half Dora 1-2-3
    • 50 Merkins
    • 100 LBC
    • 150 Squats

COT

Announcements: 2nd F at Moist’s neighborhood Mardi Gras parade

Prayer Requests: Nothing new

BOM