Category: Backblasts

  • Grow Ruck Preparation

    Two men put their DownPainment this morning in preparation for the June 10/11 Grow Ruck.  Both of wanted to Fartsack but the accountability of each other showing up pushed us to get up instead of hitting the snooze button.  After getting to our designated meeting point for 5:30 am, there were some other men that I didn’t recognize.  Maybe they were planning on training as well….not.  It was quite obvious that they didn’t get up to Ruck with us but stayed up the entire night doing their thing…whatever that was.  When Fracsac pulled up a few minutes later, they left the scene not wanting to be embarrassed by our commitment to be sharpened.

    After we loaded our packs we headed West on the Lakefront to take in the scenery of the boat houses, Southern Yacht Club and the Penisula.  After we ran out of real estate, we headed East to see all the armoring that the Corps of Engineers was doing to the space between the road and the lake up to the Bayou St. John outlet.  We had a great F2 and covered 8 miles in 2 hours and 10 minutes.

    Countoff, Namerama and a prayer of peace, perseverance, and understanding for people dealing with Cancer and the loss of loved ones.

  • Troubled Humidity

    With another ominous forecast ahead of us, members of Troubled Waters still fervently gathered in the gloom to ritualize our downpainments, and turn them into progress. We arrived under the concrete shelter and moseyed to the increasingly versatile basketball court/batting cages for the start.

    Warm-Up:

    • SSH x20
    • Arm Circles x15 (front and back)
    • Copperhead Squats x15

    Circle of Pain:

    • Pull-Ups x100
    • Merkins x150
    • Squats x200

    Light jog around the track as the Sky Q began to release the rain.  Finish up by the flag for a quick word and off we went to get ready for mammon.

    Moleskin:

    There wasn’t much to write about today, but the workout was simple and effective.  The week’s weather report remains less than favorable, but I’m certain Troubled Water’s cantore remains strong and there are plenty of sheltered and dry resources for delivering pain at our AO.  And although the rain didn’t soak the PAX, humidity still exists, and it’s still brutal. At this point, I’d actually look forward to a cool mist from rain during a workout.

  • 2 Mile Pace Without Turbo!

    Three men ran the 2 mile run this morning. It seemed a bit easier even with the 90 percent humidity. Then it dawned on me, we did not have our 6 minute miler setting the pace for us today! So yes Turbo, we did miss you Mr. Pain Master!😀 I am sure all our north shore guys know what I am talking about..

    WARMUPS- Side Straddle Hops, Windmills, Squats, Mummy Kicks, Hand to Toe, Elbow to Knee.

     

    THE THANG– cranked it up with the Franko Meter– 4 laps with cones, to first cone  bear crawl followed by a burpee,  crab crawl to 2nd cone, 2 burpees, bear crawl to 3rd cone, 3 burpees, crab crawl to home base 4 burpees! Repeat 3 times fellas!

    6 Pack Time– we made a circle and pushed hard in cadence Putins, Peter Parkers,  Parker Peters and Flutter Kicks. Repeated the 4 exercise routine 2 times.

    Cardio– 100/200/300– 2 man teams blast out Merkins, Squats and Mountain Climbers with 40 yard runs in the mix.

    Playground Time– Grundys favorite Bunny Hops, followed by Pull Ups, and a run through the 2 jungle gyms. 3 laps!

    Indian run to RIPS for 4 minutes of stair climbing.

    WOW– times up already?!   Yes indeed

     

    Prayer close out by Grundy… On our way for some hard earned coffee..YES! Man I sweated today! Didn’t you??

     

     

     

     

     

     

  • A Different Kind of Name-a-Roma

    Spent a few minutes the night before working up a quality beatdown and writing it out on a notecard.  The, I forgot to bring the card.  Typical Torque.  Let’s see how well memory serves

     

    Warmup,

    Windmills 25x’s, (Joe Dirt rolled up, YAY)

    Slaughter Starter – 20 Burpees OYO

    Cozy up to a large concrete bridge support for some people’s chair work.

    People’s Chair – 60seconds, 20 People’s Presses IC with 5 seal claps: 15 count

    People’s Chair – 60 seconds, 20 Commodus’, (Arms out, thumbs up/thumbs down IC.  We made it up and named it on the spot.  This was strictly to take our mind off of our burning quads), add 5 seal claps.

    Wave of Merkins 1-10, 10-1

    People’s Chair – 60 seconds, 20 overhead claps

    People Chair – 60 seconds, 20 of something that I forgot

    Burp & Merk – 1-10, 10-1 <-that was ambitious, the Troubled Waters PAX was game though.

     

    To the Hill:

    I read about the “Joe Hendricks” from the Lexicon, bear crawl up a long hill, the longer the better.  Our levee is tall, but not really long, so we added some “Trouble” to it and got to name another workout.

    Yosemite National Park

    8’s ascending / descending, groiners at the bottom, Bear Crawl up the levee

    Merkins at the top, reverse bear crawl down the levee.

    Joe Dirt did the bear crawls so fast, he looked like a baby grizzly or Yogi Bear.  Yogi lives in Yosemite National Park, boom.

     

    Mosy to the playground for Mary

    Freddie Mercury x 25 IC, Knee Ups x 25, Crunchy Frogs x 25 IC, Twisting Knee Ups x 20 IC, LBFC’s x 20 IC, L-Sits x 10IC.

     

    Mosy back to the flag, too much time left, but I was out of beatdown and the PAX was fully suffering.  So Joe Dirt gave us some calf & groin stretches. We did some Pigeon Pose & Vinyasa’s to finish.

    Count-A-Roma, Name-A-Roma, no FNG’s – so we named our beatdown instead.

    Headed to Donut Land for some F2 and bad decisions.

     

    Moleskine:

    – The Troubled Waters regular PAX are very fit.  The hill workout was painful, but every man powered through it in a faster amount of time than I expected.  Programming beatdowns is getting more challenging.

    – We also need to get more intentional about EH’ing some FNG’s.

    – The Levee is an underused asset at TW.

    – Joe Dirt is ridiculously fast.  My main challenge in Q’ing is finning something that can keep him moving at a hard pace, that still allows the rest of the PAX to challenge themselves.  It’s a fun challenge, and I enjoy it.  He is gracious however, and just does extra reps sometimes.

  • We are better than that.

    Thursday came quickly and yet again that means YHC is the Q. YAY!!! So that means plan the morning of.

    The Warm Up

    SSH x30

    Windmills x20

    Copperhead Squats x20

    IW x20

    Arm circles FWD/BWD x20

    Merkins x10

    The Thang

    Started off with 5 rounds of pull-ups x7 WW2 sit-ups x7 then sprint 2x40m (sort of). Once done all 5 rounds plank and wait for 6. After completed the 5 rounds YHC did forget to mention that after each round we should have a 60 sec rest, but here at Troubled Waters we are better than that. Therefore we continued and completed 4 rounds, then 3,2,1.

    Mary Time

    After the last round we started to hang around one last time for some leg raises IC x10.

    Then on our six for some windshield wipers IC x10

    LBC x20

    Penguins x20

    Then last but not least Rotisserie Chicken holding for 1 min each side.

    Then wrapped up with COT and prayer.

    Thanks for letting me lead and always remember if you want to quit…YOU ARE ALWAYS BETTER THAN YOU WERE YESTERDAY!

    Kimchi

  • Soup Sandwich

    Start off by letting you know that when someone in the military does not look up to standard the get called a soup sandwich. Just a big mess. That is what this day went in a nut shell. It all started with Chipper and Torque using GroupMe app making a plan for the following day Q situation. It went something like this.

    Torque: Who is Q?

    Chipper: IDK. We could do a round table style Q!!!

    Torque: Cool!! I will be there!!!\

    Chipper: Me too bro!!!!

    Then the gloom came and low and behold they both pulled a Shorty aka NO SHOW!

    YHC texted the group saying that he woke up late and will be there ASAP. Then pulled into the parking lot seeing Joe Dirt and Terabyte standing around. Then without a blink we started immediately.

    Warm Up

    1 lap around the park

    SSH x20

    Windmills x15 enough of that wimp up

    The Thang

    Ok to keep up with the soup sandwich tradition we each picked an exercise and just went around. Do  I or the other PAX remember the exercises we did? Not a chance. It went something like this: Joe started of with a upper body then lower body then a core workout. Close enough. Then 10 mins before it all ended Joe Dirt had to cut out early to go to work. So Terabyte and I finished strong. Never again will this sort of thing happen to Troubled Waters but it did make a great story.

    Always great to better oneself with this crew

    Kimchi

  • Preblast: SPEEDFORNEED Inaugural Race – RFYL American 4miler 7/4/17

    SPEEDFORNEED Inaugural Race!!!

    After months of planning, marketing, praying, fundraising, and blowing up everyone’s Slack chats & Twitter feeds, SPEEDFORNEED is ready to launch!  Fittingly, our first race will be the American 4miler on Independence Day, July 4th 2017 in Dilworth Charlotte, NC and will be hosted by F3 – Metro Region.  Metro’s very own SIB and Bandit AO workouts leader, and SPEEDFORNEED Co-Q, Nash, will be piloting his 2.0 son Owen (14yrs old), who has Duchenne Muscular Dystrophy (DMD).  You ALL (PAX, M’s, 2.0s) are invited to spectate, support (bring your posters & cowbells!), or register to run with us in this SPEEDFORNEED Inaugural Race!  Help is make this race experience EPIC for our rider-athlete Owen!

    Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEEDwhich shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast  Like what we’re doing and want to support? Click for CrowdRise Donation Link  or  Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, so please donate, every little bit counts!

     

    • RACE EVENT: RFYL American 4Miler & 1mi Kids Run
    • DATE: Independence Day, July 4th 2017 ~ 7:30am 4mi Start Time (arrive 7am or earlier)
    • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
    • REGISTRATION WEBSITE: http://runforyourlife.com/american4miler/
    • OTHER DETAILS: $33.25 Cost thru June 2nd / Team: “F3 Nation” / No race-day registration
    • MEETING POINT:  F3 Nation SPEEDFORNEED tent in event festival (look for the racing chair!)
    • HOST F3 REGION: F3 Metro
    • DRIVER: F3 – Nash (Metro)
    • TRACK COMMANDER (TC): Nash’s 2.0 Owen Farr (14yrs old)
    • CAUSE: Duchenne Muscular Dystrophy (DMD) Click to learn more about DMD
    • SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
    • SPEEDFORNEED PREBLAST: SPEEDFORNEED Preblast 

     

    ***SPEEDFORNEED is on the move! The next race is Friday, 7/7/17 7:30PM, the Streetlight 5k (Concord, NC) hosted by F3 – MECA (Harrisburg).  Stay tuned for an upcoming preblast for that race and other upcoming races in or near your region.***

    *If your region to host a SPEEDFORNEED race, please let us know ASAP! We already have 35 races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*

    Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com

    SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Nash

  • 610 Stomp #91 – Snooze f.k.a. Shorty

    “The early bird gets the worm” -Not Shorty

    4 of us waited around the SF wondering who the Q was….. you know how this story goes…

    You guessed it! Shorty fartsacked yet another Q.  Enough is enough, right PAX? Hawg threw out the name “Snooze” and YHC is standing behind it.  What does it take to get a name change around here?? RIP Shorty, Welcome Snooze!

    Anyway, YHC took the lead and forgot to give a disclaimer, whoops.

    Run out 15 min, back 15 min.

    Per Rudy, we covered about 3.5 miles.

    15 min of track/sprint work, went something like:

    200M Sprint, 100M Walk, 200M Jog, 100M Sprint, 100M Walk, 100M Jog, etc.

    Per Rudy, we covered about 1.3 miles.

    Gather for COT.

    It’s always a pleasure to lead when Snooze fartsacks.

    -Cowbell

     

  • Get Shorty

    It all started with a simple request on the GroupMe App.  Hawgcycle asked if someone could cover his Q at Okwata, and Shorty quickly, too quickly, volunteered. YHC responded that he would be the back up, but had no worries in regard to Shorty posting. YHC posted just to see what sort of beat down Shorty would bring this day. YHC should have known it was a well thought out plot, a plot to get YHC to post. YHC was trying to rest the hamstring, aka Yoga Butt, but not this day.
    Due to a severe case of fartsacking, the part of Shorty will be played by Chili Palmer….

    Four Okwata die hards posted for an epic beatdown, which YHC thought would be brought by Shorty. Apparently the Cadillac of Minivans was calling, so no Shorty here.

    YHC: Chili, what do you think about Shorty fartsacking?
    Chili: I’m not gonna say anymore than I have to, if that.

    Well, I guess YHC would need to bring it today. It was an incredibly cool and brisk morning at Okwata, and a welcomed change from the humid conditions as of late. Time to get to it! But first, the disclaimer…..and then

    The Thang

    Mosey around the mardi gras fountain, karaoke left, then right. Circle up in front of the fountain for a warm up:

    SSH IC x 31
    IW IC x 15
    Windmills (Abe Vigodas) IC x 10 (gotta stretch that hamstring)

    Mosey back to the fountain for COP 1
    Jack Webb double shots at the barre – some mumble chatter about not seeing that coming…..
    YHC: Chili, you think we should do Jack Webbs at the barre?
    Chili: Look at me.
    YHC: I’m looking at you.
    Chili: No, I want you to look at me the way I’m looking at you.
    YHC: (Awkward)

    The PAX does 1 merkin, followed by double shots (air presses) in the peoples chair against the fountain rail, up to 10 merkins. That’s a total of 55 merkins.

    Mosey to the House of Pain….would the PAX be hit by a stench and a swarm of bugs again? Nope, all clean and ready for action!
    COP 2 Four stations
    Run up levee, 5 burpees on top, run down other side and back up, 5 burpees on top, return to HOP (Timer)
    Catalina Wine Mixers – AMRAP
    Bobby Hurley’s – AMRAP
    Pull Ups – AMRAP
    One round is all – YHC didn’t think it warranted a repeat….

    Mosey to the corner of Lakeshore and Canal – COP 3Four Corners
    Corner 1 – 10 x Catalina Wine Mixers IC
    Run across levee to second corner
    Corner 2 – 10 x Bobby Hurley’s (not IC but together)
    Run to third corner
    Corner 3 – 10 x Merkins IC (4 count) – 20 total
    Run across levee to fourth corner
    Corner 4 – 10 x Lunges IC (4 count)
    Return to first corner…
    BLIMPS (Use same corners methodology) Welcome Da Parish! Riding that bike back and forth across the levee like a machine!
    Corner 1 – 5 x Burpees IC (Actually 8 count body builders)
    Run across levee to second corner
    Corner 2 – 10 x Lunges IC (4 count)
    Run to third corner
    Corner 3 – 15 x IW IC
    Run across levee to fourth corner
    Corner 4 – 20 x Merkins IC (4 count) – 40 total
    Return to first corner
    Corner 1 – 25 x Plank Jacks IC (4 count)
    Run across levee to second corner
    Corner 2 – 30 squats IC (4 count)
    Run back to first corner for…
    Mary – all IC
    WW 2 Situps x 15
    Flutter kicks x 15
    Hello Dolly x 15
    Freddie Mercury x 15
    Box Cutters x 15
    Tin Snips x 15

    Return to the VSF with one minute to spare…..so plank until 0615

    Count off, nam-o-rama, announcements, intentions, and a closing prayer to the Sky Q.

    Moleskin
    The PAX did a total of 115 merkins, 20 in one set, 40 in another set, and 55 cumulative in the Jack Webbs.

    The Summer Series 2 mile run on June 7th is right around the corner. Please consider donating to support the cause, as F3 is a sponsor. It’s a great event for the whole family. Even if you can’t donate, please come out and join us!
    The Grow Ruck for June 10th is still on! Everyone is doing it! If you haven’t signed up, get on it!
    Torq is promoting awareness on Facebook to draw attention to F3. Check it out on GroupMe, or facebook. Ask Torq for more info.

    YHC: Well Chili, you thought of a title for this beat down yet?
    Chili: How about “Get Shorty”?
    YHC: Well Said!

  • Fun at the Foundry 5/24/17

    A beautiful morning at City Park! Frac Sac showed up in excellent spirits to greet everyone with some cheer. A quick disclaimer, and off we go.

    A quick mosey around the circle for our 1st COP.
    SSH x 25 IC
    IW x 25 IC
    Plank Jacks x 25 IC
    Palnk Walks x 20 IC (10 right and 10 left)
    Squats x 20 IC
    Arm Circles x 20 IC (10 forward, 10 backward)

    Next a Route 66 down Roosevelt Mall:
    Dips on the park benches, start at 5, increase 1 dip per bench to end at 17.

    Mosey on over to the Foundry for some Fun:
    5 stations, 3 rounds:
    10 pull-ups (pull-ups with the count)
    Dips
    Squat jumps
    Body rows
    Knee Ups hanging from the monkey bars

    Next we mosey to the NOMA water fountain for 11’s up the steps of NOMA.
    Incline merkins at the fountain, squat jumps at the top of the steps.

    Indian run back toward the flag. But wait, we have 3 minutes for Mary!
    LBC’s x 20 IC
    Flutter kicks x 20 IC
    Hello Dolly x 20 IC
    Russian Twists x 20 IC

    And back to the flag at 6:16. Count off, Name-o-rama, announcements, intentions, and thanks for a beautiful day!
    See you next time in the gloom.
    Walleye