OK Waterpik was the only one out there early doing the pre-thing. It was a nice chilly morning. Started off with the usual warm-up size straddle hops torso twist grass grabbers windmills you know you got the usual Bushwacker grumble grumble as always. All right mosey to Noah’s ark this is where my partner in crime Jv took over. It was a simple Dora 100 Americans 200 LBC’s 300 squats while partner one did the exercise partner to ran the block. After that I took over and we decided to mosey to the marsh stopping at every other stop sign to do 23 squats 10 Merkens in honor of Notre Dame winning 23 to 10 against Georgia. Once we got to the basketball courts, we split it up into three teams each team two teams battling on the basketball courts for six minutes while the third team was on the playground equipment doing sets of five pull-ups 10 Merkins 15 squats rinse and repeat over and over again Both teams ended up in a tie which to be honest I didn’t prepare for that so we kind of waste a little bit of time trying to figure out who was gonna be the next team up. My team got destroyed Truecoat and Zoolander, which is too much in the paint for our only one basketball player Grundy to try to compete against him then we mow it all the way back straight around there circled around the flag And then Butt Splice and Manny join us for coffee afterwards, which is always a pleasant surprise and that’s about it nightmare after Christmas or nightmare before Valentine’s Day or nightmare during Mardi Gras season or hell it might be nightmare on Memorial Day, but Grundy’s getting some coming soon so be on the lookout for thatI appreciate y’all coming out. Appreciate Jv help me you and I’d say I’m out. See you in the glom gentlemen.
Tag: Baby Yoda
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Common Core Math Makes 5 Corners on a Block – from Bushwacker
YHC was not surprised that Duke of Hazzard wanted to post on a Monday, but was pleasantly surprised when Baby Yoda acquiesced so easily. And so we three pulled up to The Marsh where expectant PAX were gathered in anxious anticipation. Expectations of a Wacker Q, of possible appearance by DR Ant Man, and of the nearing of Christmas day. A strange vehicle slowly approached as we began…
WARMORAMA
IC x10: SSH, High Knees, Butt Kicks, IDK…
It was Akbar
THANG
Starting at Lamarg/Livingston 5 reps, going up five at each corner around the block and finishing with 25 reps at Lamarque/Livingston. Slow Squat Jumps, Burpees
To the court baseline for suicides adding 1 burpee at each turn around, then another set adding 1 burpee upon each return to the starting point.
MARY
Bruce Lee: Superset of 20 Hammers, Crunchy Frogs, Leg Lifts, Penguins, and 100s X 3 sets
COT
COunt/Name Akbar prayed us out. Merry Christmas fellas…I got Jose a back blast – shhhh! -
I Have No Answer at the Moment – from Bushwacker
The Todd boys pulled up with 5 minutes to spare, and poured out of the swagger-wagon to see the flag blowing in the chilly breeze of the gloom, not a single man standing in its shadow. Shooter and Zoolander were off hunting, José woke with a migraine and wouldn’t be posting, but Steve and Waterpik jogged up, completing the prethang. There we few stood judging all the F3 Northshore world for their wussification in the face of 40° weather, when, as we should have known, the lakefront started getting more crowded with PAX coming in from every angle!
WARMORAMA
X10 IC:
SSH, Good Mornings, Torso Twists, Toe Touches, Windmills, Self LoveTHANG
Starting at the flag, x5 OYO: Burpees, Sister Mary Katherine’s (1is1), Big Boy Sit Ups, Freak Nasties, Jump Squats
Mosey westward and at each street increase reps by 5 (Lafitte x10, Carroll x15, Coffee x20, Adair x25), and return, decreasing reps by 5.
Indian (Indigenous?) Run from flag, around Noah’s Ark and back
MARY
IC x20 Flutter Kicks
OYO 100 100sCOT
Hammer joined us just in time, and we even had a Cowbell sighting. Count, Name, True Coat prayed us out.It was a tough one, and QIC was impressed and proud to be leading these guys. T Claps to Swoll Patrol for giving everything he had, plus some he didn’t even realize he could!
SYITG
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Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo
Great Saturday at the Lakefront
Warmup (10x – 15x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
Hillbillies
High knees
Seal jacksThang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!
The exercises:
Merkins
Partner Merkins
8 count body builders
Donkey kicks
Leg raises
Gas pumps
Jump squats
Imperial squat walkers
Star jumps
Murder BunniesSomewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.
Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!
Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.
SYITG
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UNO!!! – from Bushwacker
The dry hot days have given way to rainy humid misery. But turn that frown upside down, boys. It’s time for Fun n Games! A late night/early morning Wack signal sent the PAX converging at the Marsh.
WARMORAMA
IC x10: SSH, Windmills, Torso Twists, Scorpion Kicks, Fire Hydrants L/R, Self Love, Cherry Pickers
THANG
Two groups, each with a deck of UNO cards circled around their respective decks. A card would be flipped and the resulting actions would be taken based on card type, color and/or number:
Red: Burpees
Blue: Jump Squats
Green: Gas Pumps
Yellow: Freak Nasties
Draw Two: add 2 reps to next card flipped
Draw 4: add 4 reps (“stacking” was instituted in case of more than one Draw card in a row)
Wild: 10 reps of any exercise the PAX chose
Skip: skip the next man
Reverse: change direction and go back to previous manThe pain added up in cumulative fashion with some thick decks to get through. When a group got finished, they Planked for the remaining group.
Next came 11’s – SisterMary Katherine’s (1 is 1)/T Merkins
MARY
IC x 20: Hammers, LMCs, Flutter Kicks, ?
100 100s OYO
Plank until timeCOT
Count, nameorama,
Never Forget 9/11 5k September 14 at Covington Trailhead. Link to registration was posted on Slack.
Grundy will be hosting a Spartan beatdown at his house at 8am featuring obstacles and endurance, apps 2 hours 9/21(I believe)
2024 turkey trot is going down, sign up and come keep Jose company!
I appreciate you fellas, coming along for another episode of Wacker’s wacky, fun and games!
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Welcome to Hazzard County! – from The Duke of Hazzard
Good golly miss molly, the weather hit this morning! 76 with a nice breeze in early August is a gift from the gods. And as the god of chaos (aka The Duke of Hazard) prepared to make his VQ, the PAX showed in numbers to shake the heavens.
WARMORAMA
YHC co-Q’d to lend moral support to the leadership of the 7 year old ball of energy, and so we started with x10, IC:
SSH, Windmills, IW, Self Love, High Knees, Butt Kicks, 5 Burpees OYOTHANG
Mosied all of 20’ to 1st fire hydrant for the Wheel of Animal Walks:
Frog Hop to 2nd fire hydrant (apex 80’ away) 10 Merkins
Bear Crawl back, 10 Merkins
Duck Walk, 10 Merkins
Crab Walk, 10 Merkins5 Burpees OYO
Mosey to Noah’s Ark
5 Burpees OYO
Partner up with “similarly sized” PAX for Fireman’s Carry. Using carry of choice, P1 carried P2 to Claiborne and P2 carried P1 back to sea wall.
5 Burpees OYO
Mosey to Gazebo
5 Burpees OYO
Fireman Drag
Same partners, P1 drags P2 to designated point then switch and return5 Burpees OYO
Mosey to flag
5 Burpees OYO
100 count Circle Merkins
100 count Al Gore/Jump Squats
100 count Tanked Up’s Down Ups5 Burpees OYO
MARY
XY’s
On your 6, legs lifted, Hello Dolly (1,2), Flutter Kick (3,4)WWI Snow Angels
WWI Sit Up, Snow Angel w/ arms & legs slightly elevatedFoxhole Merkins
Starting in Merlin down position perform Merkin (1,2) WWI Roll right Merkin (3,4) WWI Roll leftPlank 30 seconds – 5Merkins – Plank 30 seconds R&R until time
COT
Count off, name-o-ramma, Happy Birthday T Claps to the returning Bear who made 14 the next day (today). Welcome FNGs Titan, Ikkie Shuffle, and Siggy!Gentlemen, many thanks for showing up for The Duke’s VQ and following his pint-sized lead. His tentative calls belied his excitement at leading the PAX on a tour of Hazard County!
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WE ARE F3 – AROO AROO AROO!!! – from Bushwacker
This fall, some of the PAX of the Northshore will be CSAUPing at the Spartan Beast obstacle race near Dallas. There is a palpably intense excitement in the air and this beatdown was designed to make sure all in attendance felt it. YHC, along with some some kind and committed brothers, arrived at 5:15 to begin setting up. We just beat the pre-thangers back to the flag in time to get things started promptly.
WARMORAMA
Warm up consisted of briefly attended tabata, and a garbled pronouncement of rules, regulations, and “the way things aughta go”, which, thanks to Jose’s requisite comments and interjections of others, were immediately and throughout the course disregarded, slightly adopted, and outright ignored. But a great challenge was mostly bested and a fun time was had by all teams of 2 who attempted.
1. Tire Shuttle – step in each of 6 tires while running through (QIC tripped and fell so never assume anything is TOO easy!)
2.Sandbag StepUp – holding 50lb sandbag, 10 Step Ups on sea wall (MAY have forgotten to mention the step up part)
3. Bucket Carry – 5gallon bucket filled with sand carried out and back
4. Sledge Hammer Slam – 15 wacks on the tire with a 10lb maul
5. Tire Toss – 2 tires tossed individually out and back
6. Sled Drag – 2 45lb plates on a minil sled pulled out and back
7. Battlerope – 3″ battlerope slung up and down for 15 reps
8. Rope Climb w/ Cowbell (not the short crunchy-frogging runner) – climb rope appx 12′ and tap the bell. As indicated prior to start, if a PAX was unwilling or unable to complete an obstacle, they were to complete 10 Burpees and move on. However, the rare and awesome challenge that a rope hanging from a tree posed caused a bit of a pile up by the time QIC and partner Shooter arrived. Immediately Shooter was pulled in by the tractor beam as well
9. Dummy Drag – appx 150lb hose dummy dragged out and back
10. Tire Pull – giant tire with long rope attached, pulled length of rope
11. Spear Throw – in addition to the Rope Climb, Farmer’s carry, Sand Bag, flags and cones our own Zoolander (aka Chaka Zulu)supplied his new favorite toy to be thrown at and stuck into a foam target strapped to a tree. However, our honorary FNG, Al Gore, let us know with great protest that we were committing arbocide and proceded to take picture of the crime scene, and tear down the foam target for good measure.
12. Farmers Carry – set of appx 30lb logs with handles carried out and back
13. Tire Flip – giant tire flipped end over end out and back
14. Sawhorse Hurdles – 4 8′ sawhorses spaced 6′ apart hurdled overStrong Work, great fun, fantastic teamwork!
COT
Count, Name, Grappler demurred praying us out in lieu of Rev Russo.
Just a small taste of thing to come in October, gentlemen. Thank you for allowing me to lead you in tackling this Fire/Spartan obstacle coursePost Script: Many thanks to the many hands who made light work of picking up the coupons!
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Spartan Murph – from Zoolander
A random shout out from Zoolander for an evening Murph , with Spartan related coupons, gathered the likes of Bushwacker, Bird, Jose 10K, and Baby Yoda to the Marsh for some extracurricular activities on this wet Sunday.
YHC showed up early after dropping Yoda off at OLL for his Eagle scoutmaster’s conference, and starting unloading a bevy of intensification items to be sprinkled into the workout. A lone basketball player was on the court and, after being approached by some weirdo with a couple of logs with handles and a huge tire, was 100% in for some F3-style pain!
Grundy was the next to show. After a quick introduction to our new addition, he was off early. You see, he was going to be a little slow…because he had a 30lb ruck sack on!
Next to appear was Jose, always an exuberant advocate of La cosa nostra F3, he started preaching to the already converted upon meeting Devon Marques (Mr. Right Place at the Right Time).
Bird and Zoo rolled up having finished a 2 mile pre thang, and we got down to brass Tax.
THANG
1 mile run from Livingston to the Lakefront and back, then beginning 20 sets, as a group, of 5 Pull ups (varied grips called out by Zoo throughout), 10 Merkins ( some using the logs for deep reps), and 15 Squats (some using the logs as weights or for Squat Thrusters). Random lagniappe as desired was a rope climb set up by the swing sets, Tire Flip (or carry if you’re Grundy aka Tank Jr), and Lunge Walks with the logs.
Baby Yoda walked up and jumped right in around round 4 or 5 and started Sweating with the Oldies! Devon was really giving it hell for an unexpected event of such retarded proportions, and thrilled to be just where he needed to be… and then proceeded to splash merlot! But that didn’t keep the young buck down, as we finished up round 20 and prepared for an extended final mile, looping back down Marigny. Now, as the PAX was departing on our closing mosey, Devon planted his phone in a front yard on Lamarque so as to avoid losing it on the run. Upon our return, well, he lost it! The PAX gathered to assist him in his search, and Baby Yoda who can find anything from lost phones to lost trails turned up the prize.
COT
Count/Name special intentions for Devon’s quest of self-improvement, Jose prayed us out. Welcome ET (phone home)! Thanks to Zoolander (Chaka Zulu)for pulling this together. SYITG
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THIS IS SPARTA!!! – from Zoolander
Steve and Shooter are right, we need to be able to insert a GIF into backblasts. Y’all had the same image in your mind when you read the title, be honest. Welcome to a Spartan Murph!
A regular murph intensified with obstacles. 100 pullups, 200 merkins, 300 squats. The obstacles: rope climb, two logs used for squats or squat thrusters, and a tire flip station. Once you finished your 5,10,15, you got your choice of which “extra” equipment you wanted. As always, Grundy went full on beast mode doing the entire thing with a 30 pound pack. At one point, he picked up the tire and carried it around like a child. Bird, as always, intensified. Using the dip bars to do his deep merkins. Zoolander called out various grips and types of pull ups. The group even added an extra half mile at the end. We had a FNG, Devon, who kept repeating over and over again: “Yall are crazy”. He even splashed a little merlot in there.
COT, Jose prayed us out, and we named the FNG. We were thinking Merlot, Pignot…but once he lost his phone(the youthful eyes of Baby Yoda found it) we decided to call him E.T. Hopefully he’ll post tomorrow. Thank everyone for posting or if you’re just reading this backblast. SYITG -
Til the Medicine Takes – from Akbar
Mid day text from Whacker alerted YHC that rain was in the forecast. Even when there is an 80% chance of rain, there is an 80% chance that it won’t rain. Last minute change to the Marsh was necessary. We finished the original workout in 30 minutes, which is the average time it takes a medicine to start working. Good thing YHC has done this before, we filled the time quite nicely – with only 1 moment of thought blockage.
PAX : Baby Yoda, Duke of Hazard, Buttsplice, The Hammer, Jose10k, Russo, Trucoat, Brexit, Bushwhacker, Grundy, Zoolander, Steve, Akbar
Warm Up:
SSH, Grass Grabbers, Arm Circles, Self-love, IW, Hillbillies, WindmillsThang:
Full body 4 ways: with runs and bear crawls in between. And some other stuff made up on the spot – Steve Style.Each set included 2 exercises, performed with 4 variations: Cobra style, regular, fast, and a 10 count hold in the middle of said exercise to finish. x10 IC each round
Round 1: Merkins, Lunges, Bear Crawl to the White mailbox, run to the stop sign and back
Round 2: Stone Mountain, Freak Nasty, Bear Crawl to the White mailbox, run to the stop sign and back
Round 3: Pull Ups, Supermans, Bear Crawl on the court, run back.
Intermission 1: Bear Crawl court again, sprint back.
Intermission 2: Swerkins (Knee Tuck Merkin with feet on the swing) while partner holds Chill Cut – 3 sets
Another set, 3 rounds of Freak Nasties and Bulgarian Split Squats x10 IC.
Sprints on the the basketball court, high knees and run, then 11’s of Crunchy Frogs and Little Manny Crunches. There may have been other things as well.
Mary – Flutter kicks IC for 1 minute
Count, Name, and Zoolander prayed us out.
Announcements
Atlanta Beastrun in October – still taking sign ups.
Brexit VQ / Birthday Q next Saturday
Saturday Q sheet is full through June 22Thanks for the opportunity to lead –
SYITG, Akbar
