Category: Backblasts

  • PRE BLAST The F3 Darby Challenge Feb 1-28

    Think you can run 565 miles #notanotherBRRx2?  What if you had a month #notovernight?  What if you could do it on a bike #gears?  Want to try and help those that have deployed more times in the past 15 years than any other unit #tipofthespear?  Then welcome to the F3 Darby Challenge.

     

    The F3 Darby Challenge is F3 Nation’s contribution to Run Ranger Run, an event to be held this upcoming February (2017) throughout the country.  Run Ranger Run is GallantFew’s annual fundraiser, and it is the collective goal to raise as many funds as possible to do the work we do to transition veterans to civilian life and benefit the communities they live in.  Don’t care about history, purpose or why and just want to know how to participate just scroll to the bottom. #justsignmeup.

     

    The History:

    One of the GallantFew’s core programs is the Darby Project.  The Darby Project’s mission is “to facilitate a successful transition for Army Ranger veterans from active military service to a civilian life filled with hope and purpose.”  Rangers have been at the forefront of every major conflict since their advent in the Revolutionary War.  Major battles include:

     

    Normandy – Rangers scale the cliffs at Point-Du-Hoc to eliminate German coastal guns that threaten the success of the Normandy invasion.

     

    Philippines – The Great Raid.  6th Ranger Battalion infiltrates 30 miles behind Japanese lines to rescue 500 POWs sent to a prison camp after the Bataan Death March in 1941.

     

    Vietnam – Rangers conduct deep reconnaissance missions, often without support, to seek and report on troop movements.

     

    Battle of Mogadishu – Black Hawk Down.  Rangers, along with other special operations units, conduct a daylight raid that turns into the largest firefight since the Vietnam War.  At the end of the raid the following day, elements of the assault units are forced to exfil on foot an entire mile in full gear under fire, soon dubbed the Mogadishu Mile.

     

    Objective Rhino – Rangers conduct a daring nighttime jump in the early days of Operation Enduring Freedom (Afghanistan) to seize an airfield and destroy local al-Qaeda elements.

     

    Haditha Dam – Rangers assault and secure the strategically important Haditha Dam (Iraq) and hold for 9 days while repelling multiple attacks from much larger, elite Iraqi
    armored forces.

     

    Since the events of September 11, 2001, the Ranger Regiment has deployed more than any other unit in the U.S. military, with some Rangers being down range for over 15 deployments.

     

    The Purpose:

    GallantFew’s mission is to prevent veteran isolation by connecting new veterans with hometown veteran mentors, thereby facilitating a peaceful, successful transition from military service to a civilian life filled with hope and purpose.

     

    GallantFew does this by creating and supporting a nationwide network of successfully transitioned veterans that engage locally with new veterans with the same military background now going through transition, and by motivating communities all over the nation to take responsibility for veterans returning; welcoming, connecting, and including.

     

    GallantFew believes this will prevent veteran unemployment, homelessness, and suicide.

     

    As part of the GallantFew, the Darby Project is a network of networks that synchronizes the efforts of veteran support organizations to lead revolutionary transition services for the elite Army Rangers!  We are not waiting for the next war to figure this out.

     

    Three Pillars of The Darby Project:

     

    1. RESILIENCE: Educate active duty Rangers still serving of the programs available to them now and after leaving the service.
    2. REINTEGRATION: Coordinate Ranger education programs and available resources before the Ranger exits active duty.
    3. REDIRECTION: Provide assistance to those Ranger veterans and families that need additional care and assistance after Rangers have entered civilian life.

     

    Why F3?:

    Why not.  The Darby Project is headed up by one of our own, Bryce Mahoney (aka Darby #realoriginal), who served in 3rd Ranger Battalion.  During his time as a Ranger, Darby deployed 4 times to the Middle East.  The mission of the GallantFew and the Darby Project ties into the F3 mission of reinvigorating male community leadership.  What better way than to help to integrate proven leaders, whose motto is Sua Sponte (referring to the Rangers’ ability to accomplish tasks with little to no prompting), into our communities.

     

     

    What is the Event?

    A team of up to ten individuals will pledge to walk, run and/or ride bicycles a combined total of 565 miles in the month of February (usually 28 days). Teams may be formed from anywhere in the world and your miles can be logged from the comfort of your own home.

     

    What Can I Do?

    There are 3 ways to participate:

     

    1. Join the F3 Nation team. Register at Team F3Nation..  There are currently 8 spots left on the team.  Don’t make Darby and Coop Dog do all 565 miles by themselves #Icantfeelmyquads
    2. Form your own Team: Think you can do more than the F3 Nation team?  Form your own team in your region or sub-region.  Use your BRR or Palmetto 200 team #yourealreadyrunning.  Team with the most donations raised will receive a one-of-a-kind F3/Darby Project Challenge Coin.
    3. Donate to a team. Whether it’s the Nation team or one of the regional teams that you support the funds all go to the same great cause.  If you are interested in donating go here RunRangerRun2017 and make sure to select your team.

     

    Questions

    For more information on the GallantFew and the Darby Project visit https://gallantfew.org/ or https://darbyproject.org/.

     

    Still have questions email [Bryce Mahoney] at [Bryce.mahoney@darbyproject.org].

     

  • Rock Out With Your Block Out

    Despite being the middle of December, the PAX was met with a summer-like temperature and long sleeves were nowhere to be found.  Many Saturday regulars trickled in along with a few new faces including Einstein from the Northshore and two FNGs courtesy of Triple Shift.  The PAX started with a dozen but quickly grew to 15 when a few not-so-punctual guys rolled in hot.  This was YHC’s first Saturday Q in five months so several ideas had been brewing which were narrowed down to another cinder block showdown.  After the disclaimer, we were off in a mosey to the Great Lawn for the Warmup, all in cadence:

    SSH x30, Windmill x20, Arm Circle x20, Peter Parker x20, Plank Jack x20, Low Country Crab (or Crab Cakes?) x20

    Mosey over to the field across from the Big Foundry where YHC had his truck positioned with a pallet of cinder blocks.  This block party would be limited to the half sized variety (18lbs) since inventory was low on the full sizes blocks.  The smaller blocks allowed a different mix of exercises which meant YHC was new to some of these.  Each PAX grabbed a block and circled up for the following:

    COP #1:

    Elf on the Shelf R-L x20

    Squat Block Swing x20

    Merkin w/RH on block x20

    Elf on the Shelf L-R x20

    Squat Block Swing x20

    Merkin w/LH on block x20

    Going by the soreness in YHC back as he types this, the demostrated form could have used some improvement.  Sorry for any tweaked muscles cause by this.

    COP #2:

    Pair up in a line for:

    PAX #1 grab both blocks and lunge walk while farmer’s carrying the blocks to the designated palmetto tree aka “Arecaceae” or whatever the Yale guy said (50yds away?), crank out 10 burpees, and farmer’s carry back (no lunge).  PAX#2 run to foundry, crank out 10 pullups, and run back.  Flip flop, plank and wait for the six.

    Repeat circuit for round 2 with farmer’s carry (no lunge) with block lift there and back with 10 burpees in the middle.  Flip flop with run and pullups.  The forearms were feeling it at this point.

    COP#3:

    Circle up for:

    All PAX shoulder press block while one person drops for a burpee going around counting up to 45 (15 PAX, 3 rounds totaling 45 burpees).  This had some shoulders screaming.

    Repeat circle with block curls and burpees counting up to 45.  T-claps to Bubba for pushing hard and displaying a very intense game face.

    COP#4 w/Mary:

    Russian Twists w/block x20 IC

    Flutter Kick (holding block 6″ above sternum) x20 IC

    Cockroach Crunch Block Press Supreme x20 IC

    Wife Pleasers w/ feet on block x20 IC

    Hello Dolly (w/ block 6″ up) x20 IC + x5 for surprise lagniappe

     

    Mosey over to the the Museum ledge with a few minutes left for COP #5:

    Dips x20 IC, Box Jumps x10 OYO, Dips x10 IC

    Mosey back to the flag where we knocked out an abbreviated version of the plank routine known as “The Rotisserie Chicken” (compliments of Marlin).  Finished one minute in to overtime.

    Note that Hawg pulled a LIFO (Last In, First Out) and ducked out….guess he wasn’t up for any small talk that morning.

    Solid COP including a rather thorough naming process for the two FNGs.  YHC thanked the PAX for keeping me on track the past six months as my son w/special needs was away from home and our family went through a whirlwind of events.  The morning workouts are a good form of therapy for such things and helped YHC stay healthy both mentally and physically.  Thanks for the prayer intentions throughout that time.  My son is now back home and doing better.  Also prayed for Mason, those battling cancer, and the many less fortunate children not just locally but throughout the world.  T-claps to the guys who stuck around for some F2 coffee and our favorite waiter Mike.

    Thanks for letting me lead and sorry again for any sore muscles.

    Tool

     

     

     

  • Uptowner 12/16

    YHC joined with Triple Shift and Duct Tape for a good ole no-frills uptowner.

    Disclaimer and begin.

    Warm Up COP

    IC
    SSH x 30 (HVAC joined mid-stream)
    Don Quixote x15
    Peter Parker x 15
    Mountain Climber x15
    Parker Peter x 15
    Arm Circle x 15 one-way and then 15 the other way.

    Grab a big rock so you can chest press and make it count. Also grab smaller rock for rock lunges.

    Lunge Rock 11’s

    Start 10 Rock chest press one side, then 8 overhead rock lunges, then one curl. Increase curls and decrease presses always equal 11.

    Take big rock to bleachers.

    All IC

    15 shoulder presses.
    15 curls
    15 bleacher press
    20 calf raises.
    Repeat

    Send big rock home.

    Mary
    Lunge Rock Twists x15
    Russian Rock Twists x15
    Roll -Up Rock Extensions x15
    End with Dolly-Flutter-Rosita Combo 15 each.

    Send your little Rock home.

    In COT, Hawg made his appearance. Rudy even told me next day he was in the area. So, maybe count him too?

    Solid work-out to lead into weekend!

  • Opposite Way Monday

    YHC, Amnesty, Triple Shift, and Rudy found themselves on the wrong side of the tracks this morning and were delayed by the train. Just when we were about to circle up and plank and wait for the train, it passed and we ran to the flag about 5 minutes late with warm-ups already proceeding.

    This backblast is very overdue by a week, and I can’t remember much of what we did. Let’s just say we ran opposite way around Pontiff doing various work-outs on the way, all without touching a rock!

  • Wolfpack Mountain with the Reverend

    Weather: A brisk 48deg and clear sky. Run to 6th floor via steps and backward run up the top ramp, sprint to back of the deck.

    Warm Up:

    • Side straddle hop (20x)
    • Imperial Walker Squats (20x)
    • Monkey Humpers (20x)
    • Burpees (10x)

    Run down, bear crawl up

    Mary:

    • X-Factor V-Up (30x)
    • LBC’s (20x in cadence)
    • Pretzel Crunch (20x Both Sides)
    • Protractor (1 minute)
    • Rosalita (20x)

    Go down and back up in Joe Hendricks (reverse bear crawl) up the top ramp, sprint to back of the deck.

    Shoulders:

    • Dancing Bears (20x)
    • Plank Compass w/ Merkins, Shoulder Taps, Side Planks
    • Sun Gods (20x)
    • Moraccan Night Club (20x)

    Down and back up in side shuffle left and right up the top ramp, sprint to back of the deck.

    Legs:

    • Dan Taylor (1Squat:4Lunge down)
    • Frog jumps back
    • Daft Punk (5x)
    • Dan Taylor down ramp to level 6.

    Run down and Back to the flag.

    Circle up and name our FNG, “Bunyans” because the guy is a giant like Paul Bunyan.

    19 pax total for some punishment. The reverse-bear-crawls up a ramp will not be forgotten.

  • One for the Gipper

    Another week, another gloomy Wednesday under the Gipper’s gaze.  And while there may have been very little light, 4 PAX showed up to bring a little heat.

    Warm-Up: Seal Jacks, Windmills, Squats, Mountain Climbers, Slow Merkins, all 20x IC.

    The Thang:

    Mosey to the front of the Justice Center for a set of 11’s: 10x Freak Nasties, up the stairs for 1x alternating shoulder taps (at a four-count), and back.  All the way to 10x shoulder taps, on some sandpaper concrete that took a layer of skin off YHC’s palms and revealed what 17 years of computer work does to a man’s hands.

    Circle up at the veterans memorial, where 3 PAX held an Al Gore while one did 10x squats, 10x Air Presses, rotating around the circle until completion.  Then drop to hold a plank while one PAX did 10x merkins, again rotating through.  Finished up with the Al Gore routine one last time.

    Mosey over to the parking ramp for a few sprints: Sprint up and down the first ramp, 20x SSH IC, lunge walk up to middle level.  Sprint middle level and back, 15x Parker Peters, then a reverse jog to next level.  Sprint to top and back, 15x Peter Parkers, light jog up to the top.

    Circle up for bent leg scissor kicks, straight leg scissor kicks, Dollies, and Putins, all 20x IC.

    Down one level to the rats ledge for 10x knees-to-chest, drop down for 20x squats.  Again, 10x knees-to-chest, 30x squats.

    Mosey back to shovel flag for burp n’ merk AMRAP until time ran out.  Looks like Saturday at the lakefront will be a round robin Q, so have a few suggestions ready.

  • Timer Hate

    Seven men gathered around the VSF, cuz Shorty didn’t show…again. DISCLAIMER and let’s mosey. Welcome Mr. Awesome, glad you could join us. In a field on the way to the Baby Foundry we circled up for a Warmup COP…:
    -SSH x 30 IC
    -IW x 30 IC
    -PP x 20 IC
    -Arm Circles x 30 IC (15 ea dir)
    -J-Lo’s x 20 IC
    Let’s head to the Baby Foundry…I was told we missed a puddle on the way. Five stations; hang with knee ups, slow deep squats, pull-ups, box jumps, dips/flutter kicks. Two rounds on the timer; one minute of exercise and 15 seconds of rest. Divide the group, four to each bench. 10 shoulder taps, bear crawl to other bench and 10 T-merkins. Head back to the foundry for another two rounds on the timer.
    Let’s mosey back to the VSF. This time we hit the puddles we missed.

    Countoff, namerama, announcements, shoutouts, prayer. Thanks for letting me lead.

  • #PreBlast – Around the Fly 3.0

    2nd Q in a little more than a week.  It’s been steadily raining for the past few hours, so the group may be a close knit one in the gloom tomorrow.  Here’s how it should go down at 0530 at The Birdcage.  We’ll do a lap around the Fly + a little lagniappe back in Audubon Park if we have time:

    THE THANG

    Run to Hyams Fountain for…

    Warm Up

    • 20 x SSH
    • 20 x Hillbillies
    • 20 x Low Slow Squats
    • 20 x Shoulder Taps

    …then Indian Run to the shelter @ the Fly…

    and do some BLIMPS
    … then Indian Run to the Labyrinth for…

    • 15 x Flutter Kicks
    • 15 x Hello Dollies
    • 15 x LBCs
    • 15 x LBTs
    • 15 x Russian Twists
    • 15 x Dying Cockroaches

    … POW Run to Peristyle…

    • 10 x Hail Marys
    • Count up to 10 (5?) Double Merkin Burpees

    …then Slow Mosey back to base for COT.

    Here are a few more prostrations (part 2 of 3):

    I prostrate in repentance to…

    • all those whom I have harmed through fits of anger.
    • all those whom I have harmed through arrogance.
    • all those whom I have harmed through my jealous thoughts.
    • all those whom I have looked down upon.
    • I prostrate for poisoning other beings through my mindless materialistic overconsumption.
    • I prostrate in repentance for conceiving of this world only through the lens of my ego.

    Amen.

     

  • 610 Stomp #69

    Yeah, yeah… YHC finally posted in the gloom… Rudy, Amnesty and Tool led the talking like this:

    The Simpsons homer simpson season 6 episode 16 6x16

    Not saying it wasn’t deserved.. this is the beauty of the 2nd F.   Let’s get to it, but first:

    DISCLAIMER

    The Thang

    We went the Bayou St. John route and turned around after 15 min to get in some track work. Rudy, Tool and YHC made it to Orleans Ave (3.15 miles roundtrip).  Amnesty, Da Parish, and Puddles kept on running out after the 15 min mark… not sure where they made it to.

    At 0600 hrs, Rudy, Tool and YHC started our laps around the track. The routine was simple.  Accelerated Sprint (start with slow jog and finish with sprint) the 100 m straight runs, and walk the curves.  We got around the track six times.

    With 2 minutes to spare, the track group moseyed to the flag to meet up with our distance runners, where we sealed the deal with 10x Burpees OYO and held the COT.  Thanks for letting me lead!

    Moleskin

    Tough Mudder is March 18th… all you have to do is sign up!

  • FNG – Finally!

    12 PAX posted this morning, after EHing a FNG one PAX member almost failed to post. Mosey around the track to a fresh grassy knoll, watch for landmines as the ducks scatter. Warm up:

    • SSH IC x20
    • Imp Walker IC x20
    • Plie’ IC x10 by 4
    • Superman IC x20
    • Peter Parker IC x20

    Mosey to the push up bars for a station rotation. Rows, Al Gore, Merkin, Burpee (10 count on Burpee)

    Indian run further along the track for a mini Mary:

    • Rex T. Twist IC x20
    • LBC IC x20
    • LBT IC x20
    • V-UP IC x12

    POW Run to the bathrooms in the front of the park:

    • L leg power up IC x20
    • Dips IC x20
    • R leg power up IC x20
    • Decline Merkin IC x20
    • Repeat and substitute incline for decline on rd 2

    Mosey back towards flag but first more mary:

    • Hello Dolly IC x20
    • Plank Walk IC x20
    • Flutter Ficks IC x20
    • mini plank o’ rama

    Sprint/jog on the walking man icons back to the flag to welcome a FNG who owns a brewery, welcome brown bag, I vote next Christmas after party is at the brewery!