Tag: backblast

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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

Posted on

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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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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Relax a little

When: January 30, 2022

Where: The Lair

Conditions: 34, sunny, light breeze

QIC: Moist

PAX: Sludge

So, QIC decided to take it light today. After a half marathon ruck, the day before, QIC expected no extra weight for the workout.

Warm-up: A short Mosey from the flag to the arena. SSH, TTT, LBAC

After spotting a couple of benches, in close proximity, the PAX stepped on over to visit. 5

The Thang: We’ll call.it modified, but truth be known, based on the mumble chatter following the prior days ruck, QIC didn’t expect anyone to show up, even himself, so he didn’t plan well, but there was work to be done.

5 x Merkins
25ft Bear Crawl
5 x Merkins
25ft Crawl Bear
5 x Dips
25ft Forward Lunge
5 x Dips
25ft Reverse Lunge
5 x Derkin
25ft Bear Crawl
5 x Derkin
25ft Crawl Bear
5 x Dips w/feet elevated
25ft Forward Lunge
5 x Dips w/feet elevated
25ft Reverse Lunge
1 mile jog & walk
Hey look, there are some bricks recessed in the sidewalk spaced perfectly apart for more work.
5 x American Hammers
30ft Bear Crawl
10 x American Hammers
30ft Crawl Bear
15 x American Hammers
30ft Forward Lunge
20 x American Hammers
30ft Reverse Lunge
25 x American Hammers
3/8 mile walk
Well, there aren’t quite enough steps in yhese stairs, so let’s modify some 11’s – all reps at bottom of steps.
Shoulder taps, up the stairs, across the pad, back, and down to meet Freddie Mercury. You know the drill.
Walk back to the original area, about 1/8 mile and finish with some Mary.
20 x Flutter Kicks
15 x Sweat Angels
10 x  Mike Tysons
Recover

Video-Rama

COT

Prayer

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BMOC (Big Men on Campus) F3 Style

When: January 23, 2022, 7:00am

Conditions: 25 feeling like 18, no precipitation.

QIC: Moist

Pax: Buckner, Sludge

Launch of anew AO – The Lair

The Warmup: 15 ea – SSH, LBAC, TTT

The Thang: All with added weight
20 × Merkins
10 × Forward lunge in cadence
1 × 1/4 mile ruck
15 × Blockees
20 × Imperial Walkers in cadence
20 × Squat with overhead thrust
10 × Merkins pull/drag
20 × Boat/Canoe
20 × Reverse lunge
40 × Dips (baby dip like the song)
30 × Mountain climbers
15 × Ballerinas
1 × 1 mile ruck
10 × Mike Tysons
40 × Squats
5 × 8-count body builders
30 × American hammers

Name-O-Rama video

COT

Announcements: Upcoming 5th Saturday inaugural Ruck for More and making sure it iswell publicized for start location. Coffeteria at Dunkin to follow.

Prayer requests: Sludge daughter waiting for test results, Gekko’s dad and grandmother, Moist father-in-law and 13 yr old from Moist church with cancer.

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#PaulaAbdul – An Urban Shuffle

  • When: 08.13.19
  • QIC: PEW
  • The PAX: Buckner, Sludge, Pew

The PAX arrived ITG ready to meet #PaulaAbdul at #TheTitan.  YHC issued equipment to prevent low oxygen slow down.  (Painters tape will not adhere in this #GLOOM)  Work ensued in the nearest parking garage.

Conditions: 83 & humid

Disclaimer

Mosey to field

WARMUP

  • SSH x 20IC
  • WM x 20IC
  • TTT x 20IC
  • Imp Walkers x 20IC

Mosey to parking garage

Paula Abdul

  • Run 2 flights up and back down 1
    • 10 Burpees
  • Run 2 flights up and back down 1
    • 20 Merkins SC
  • Run 2 flights up and back down 1
    • 30 LBC SC
  • SWITCH
  • Run 2 flights down and back up 1
    • 40 Squats SC
  • Run 2 flights down and back up 1
    • 50 FK SC
  • Run 2 flights down and back up 1
    • 60 Lunges SC
  • Run 2 flights down and back up 1
    • 70 CR (in stairwell)
  • Run 2 flights down and back up 1
    • 80 JF (40 each side)
  • Run 2 flights down and back up 1 (Outside)
    • 10 SC of each previous exercise
    • 10 MC = 90 total

Mosey back to flag

Out of time / No Mary

COT / Vide-O-rama

Announcements

Prayer Request

  • Buckner’s Dad – Anniversary of Step Mom’s passing is coming up
  • Sludge’s travel

BOM

 

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Who Needs a “1-Min” Warning?

  • When: 08.03.19
  • QIC: PEW
  • The PAX: Buckner, Boots, Geronimo, Sludge, Erwin, Pew

YHC arrived at #TheAtlantis early to set up the funzone when Elvis showed up.  Dropping blocks and placards, YHC found relief at the Golden Arches.  On 2 wheels, YHC gave the “15 second warning” with the remaining placards in hand.  The PAX roared and #TheAtlantis opened her gates.

Conditions: 73 and sunny

Disclaimer

Mosey to place the last 3 of the 7 circuit stations

COP

  • SSH X 20IC
  • IMP WALKERS X 20IC
  • WM X 20 IC
  • TTT X 20 IC
  • LBAC X 20 IC
  • OHAC X 20 IC
  • OHAP X 20 IC
  • LBC X 20 IC
  • SFC X 20 IC
  • E2K (OBLIQUE CRUNCH) X 20 IC (EACH SIDE)
  • MERKINS X 20 IC
  • PJ X 20 IC
  • MC X 20 IC
  • SQUATS X 20 IC
  • LUNGES X 20 IC
  • CALF RAISES X 20 IC

Mosey to circuit one, YHC provided instructions on Round #1

Round #1

  • CFTG w/Blocks x 25 SC
  • OHP w/Blocks x 25 SC
  • Tri-Ext w/Blocks x 25 SC
  • ROWs w/Blocks x 25 SC
  • Merkins x 25 SC
  • Shoulder Taps x 25 4C
  • DIPS x 25 SC
  • Run back to Circuit #1

Round #2

  • Squats w/Blocks x 25 SC
  • Lunge w/Blocks x 25 (each leg)

“RECOVER” due to time.  Rest of Round #2 would have been…

  • Jump Squats w/Blocks x 25 SC
  • Leg Lifts w/Blocks x 25 SC
  • Plank Jacks X 25 4C
  • HD x 25 4C
  • Step Up x 25 (Each Leg)

Mosey back to Flag

COT

Video-O-Rama

Announcements

  • Ville to Ville – Now have 5PAX interested
  • Monday and Wednesday Run Groups are forming @ YMCA @ 430am
  • 1 Year Anniversary Saturday, August 17 – F3 Cafe

Prayer Requests

  • Sludge’s M
  • Moist’s M

BOM

 

 

 

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The Titan’s Poker Table

  • When: 7.25.19
  • QIC: Pew
  • PAX: Buckner, Boots, and Pew

3PAX entered #TheTitan, sat down at the poker table, and anted up in the #GLOOM.  All 3PAX walked away with #Betterment.  With #Sludge DR, #SugarPants & #Stretcher on shift, the Trifecta continues.

Condition: 69 (won’t last, unfortunately)

The Thang:

Disclaimer

Mosey to center of field

WarmUp

  • SSHx20IC
  • TTTx20IC
  • WMx20IC

Mosey to corner #1

7 of Diamonds

  • Round #1 – Preview
    • Corner #1 – Burpees x 7 OYO
      • Run to Corner #2
    • Corner #2 – FK x 14 OYO
      • Run to Corner #3
    • Corner #3 – Merkins x 21 OYO
      • Run to Corner #4
    • Corner #4 – Squats x 28 OYO
      • Run to Corner #1
  • Round #2  – FK
    • Corner #1 – x14 OYO
      • Run to Corner #2
    • Corner #2 – x21 OYO
      • Run to Corner #3
    • Corner #3 – x28 OYO
      • Run to Corner #4
    • Corner #4 – x35 OYO
      • Run to Corner #1
  • Round #3 – Merkins
    • Corner #1 – x21 OYO
      • Run to Corner #2
    • Corner #2 – x28 OYO
      • Run to Corner #3
    • Corner #3 – x35 OYO
      • Run to Corner #4
    • Corner #4 – x42 OYO
      • Run to Corner #1
  • Round #4 – Squats
    • Corner #1 – x28 OYO
      • Run to Corner #2
    • Corner #2 – x35 OYO
      • Run to Corner #3
    • Corner #3 – x42 OYO
      • Run to Corner #4
    • Corner #4 – x49 OYO
      • Run to Corner #1
  • Round #5 – BC (Reverse count)
    • Corner #1 – x35 OYO
      • Run to Corner #2
    • Corner #2 – x28 OYO
      • Run to Corner #3
    • Corner #3 – x21 OYO
      • Run to Corner #4
    • Corner #4 – x14 OYO
      • Run to Corner #1
  • Round #6 – Lunge
    • Corner #1 – x28 OYO
      • Run to Corner #2
    • Corner #2 – x21 OYO
      • Run to Corner #3
    • Corner #3 – x14 OYO
      • YHC skipped the 4th corner…low oxygen, I guess but it should have been: Corner #4 – x7 OYO.  PAX were strangely silent.

Mosey to Blocks

  • Round #7 – Bonus Block Round
    • Tricep Ext x7 OYO
      • Run to corner and back
    • OHAP x14 OYO
      • Run to corner and back
    • CFTG x 21 OYO
      • Run to corner and back
    • Row x 28 OYO (14 each arm)

Mosey to flag for 3 mins of Mary

  • HD x 20IC
  • JF x 20IC (each side)

COT

  • VideoRama
  • Announcements
  • Prayer Requests
    • Sludge
    • Moist’s M – Melinda
    • Sugarpant’s back

BOM

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Operation: Dog Park Take Over

  • When: 7.20.19
  • QIC: PEW
  • The PAX: @F3Memphis’ #Bottomless, Boots, Buckner, Sludge, Stretcher, Pew

The PAX rolled up to #TheAtlantis to greet a true #HIM!  @F3Memphis’ #Bottomless returned to check in with @F3MobileAL.  It was great to see catch up…it’s been almost a year since his last visit when he helped launch @F3MobileAL.  #TCLAPS After a quick greet the PAX grabbed their gear at the sound of “1-Min.”  Work ensued.

Conditions: 80, no too shabby

The Thang:

Disclaimer

Mosey to KNOLLWOOD Parkside

COP

  • SSHx20IC
  • TTTx20IC
  • WMx20IC
  • LBACX20IC
    • Backerdsx20IC
  • OHACx20IC
  • SCx20IC
  • Lungex20IC
  • BCx20IC
  • Merkinsx20IC
  • IMP Walkersx20IC
  • MT ClimbersX20IC
  • FKX20IC
  • SquatsX20IC
  • HDx20IC
  • HTx20IC

Mosey to field, Pair Up w/Block

  • CFTG – 100/w block
    • 1PAX runs to tire and back
    • Partner CFTG until complete
    • switch
  • OHP – 100/w block
    • 1PAX runs to tire and back
    • Partner OHP until complete
    • switch
  • TricepExt – 100 w/block
    • 1PAX runs to tire and back
    • Partner TRIExt until complete
    • switch

Mosey to Soccer Field

  • DIPSx20OYO
  • StepUpx20OYO (each leg)

Mosey to BURM

  • Elevens
    • MH (bottom)
    • Bear Crawl Up
    • Crutch (top)
    • Run down

Mosey to Dog Park (PAX were taunting the dogs -touche’ – Dogs are often found in #TheAtlantis leaving gifts for PAX. Typical, modified Merkins results)

  • InclineMerkinsx20OYO
  • StarfishCrunchx20IC

Mosey to curve

  • CRx200OYO (No, that isn’t a typo…200)

Mosey back to Flag

  • MARY
    • LowPlank Q’s Countx30
    • SidePlank Q’s Countx30
    • OthersidePlank Q’s Countx30
    • FKx20IC (called by Stretcher)
    • MODIFIED LOLs – LoLosx20 each side

COT

Announcements:

Prayer Request

  • Moist’s M
  • Sludge’s Son-In-Law, Daniel (lost father last night)
  • Bottomless’ time w/family and return safe travels

BOM

 

 

 

Posted on

Treasured POAS

  • When: 06-01-2019
  • QIC: Pew
  • The PAX: Stretcher, SugarPants, Buckner, Pew

T-Claps to SugarPants for posting while on IR and properly modifying.  YHC is continually blown away by the endurance of these men and are thankful for them.  The Atlantis is alerting us to the reality of her name every time we post but the PAX continue to show up to push the rock!

Disclaimer

The Thang:

Mosey to Pavilion

COP

  • SSH x 20 IC
  • TTT x 20 IC
  • WM x 20 IC
  • LBAC x 20 IC
  • ST x 20 IC
  • OHAC x 20 IC
  • SC x 20 IC
  • LBC x 20 IC

YHC upon hitting the ground took on nerve agent left by cat tinkle…PAX confirmed therefore we moseyed to a neighboring field.

  • SFC x 20 IC
  • HT x 20 IC
  • FK x 20 IC
  • BC x 20 IC
  • HD x 20 IC
  • MC x 20 IC
  • Squats x 20 IC
  • Lungs x 20 IC

POAS

Moseyed to front of park

  • Station #1
    • Merkins X 20 OYO
    • FM x 25 OYO
    • Squats x 30 OYO

Moseyed to dog park

  • Station #2
    • Dips x 20 OYO
    • Step Ups x 25 OYO
    • BBSU x 30 OYO

Moseyed to field

  • Station #3
    • CDD x 20 OYO
    • Lunges x 25 OYO
    • MC x 30 OYO

Moseyed to Burm

  • 11s
    • Merkins
    • Bearcrawl to top (YHC called for running up the hill after discovering shards of iron in the grass due to the drought conditions)
    • Squats

YHC was gassed…called “recover” before 11s was over and sought shelter in the shade.  #Moist was nowhere around to refresh us leaving YHC submerged in #TheAtlantis.  It shall never happen again but I couldn’t allow the PAX to do what YHC couldn’t complete.

Slow mosey to the shad

Mosey back to Flag

VideoRama

COT

Announcements

  • Coffeteria
  • F3Mobile 1yr. Anniversary 08.17.19

Prayer Request

  • SugarPants back
  • Westminster
  • More PAX for @F3Mobileal

BOM