Brief disclaimer to protect the Q…and then a quick mosey to a brief warm up.
Mosey to closest pavilion for extensive arm work, followed by Indian style plank while pax in the back bear crawls to the front…rinse and repeat 3 rounds. Similar format, but with Al Gore pose while lady pax lunge walks to the front of the line…r & r 3 rounds. Off to the gym steps for alternating Step-ups and Monkey humpers…30 each, then 25, then 20. Suicides…then off to the second pavilion for a little ab work. 20 big boys, followed by 25 slow big boys, followed by 20 crunchy frogs. To the rock pile for a chance to admire the rocks…but no touching. Quick Mary – 20 LBT’s, 20 Hello Dolly’s, and off to the races…back to the flag. Hollering in the distance, and here come the ruckers tweedle dee McGyver and Tweedle Dum Charmin. The rest is history.
Thanks Sky Q, and my brothers that took their precious time this am to humor me in my attempt at pushing each of them…even Frac chit and War chat.
Tag: FracSac
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The talkers and the workers – from Bogey
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NFL Combine with Special Guest: Fracsac! – from Goose
As the PAX trickled in at the Peltch on Saturday, the discussion centered on how dark it was and would be for the next few weeks until the time changed. Six was the number at 6:30, and as warmups prepping for the likelihood of many burpees were coming to a close, one of the newer guys said, “Who’s that dude?” YHC turned to see a hairy man emerging from the gloom dressed all in black. The newer PAX were confused to see a strange quinquagenarian sidle up to the circle already wearing a Thibodaux F3 shirt and Mudgear shorts, but the rest of us were trying to process the fact that our regional leader, Fracsac, had just shown up out of the darkness to post at our humble, bayou AO!
After some additional grass-grabbers (with the clap–thanks, Frac!), we grabbed a few footballs and moseyed to the ED White football field. The theme of the day would be the NFL Combine, but in our situation, since none of us would be breaking any records or impressing any NFL coaches (except for maybe Wet Tap), YHC decided to focus on mental toughness–the guy you really want is the guy who can perform in the fourth quarter, exhausted from busting it all game, with the same intensity as in the opening drive. And, since this month is “Burptober” for the Thibodaux PAX (ISI: 100 burpees a day), burpees would play a significant role in getting us there.
For each round, partners would measure each other’s performance in an event, then all would do 10 burpees and immediately do the event again. Whoever didn’t match or beat their initial performance after the 10 burpees had to plank or Al Gore until the start of the next event.
Events:
1. 40 yard dash (partner timed)
2. Broad jump–from the goal line
3. “Bench press” = hand release Merkins to failure–once rhythm breaks due to fatigue (utter failure for all)
4. Shuttle run–start at goal line, run and touch 10 yard line and back 2x
5. Vertical leap–against the adjacent building, marking height on brick lines
6. Pass accuracy–partner at the 20 yard line, can’t move his feet
7. Catch on the run–post/slant right after running to the 10 yard line
8. Pass distance–from the goal line, as far as you can
9. Fumble chase–bear crawl to the 30 yard line for time
10. Touchdown dance–AMRAP Apollo Onos for 1 minuteSome of these events may or may not be included in the actual NFL combine, but being on such a nice field with bright lines on spongy, fake turf made us feel like it didn’t matter (because clearly none of us belonged out there–except maybe Wet Tap).
Leg exhaustion and lack of oxygen can make it easy to forget that burpees are a serious core exercise. But, after asking Fracsac to lead Mary back at the flag, we were reminded very quickly. YHC doesn’t remember 15 IC reps of the following ever being so hard: American Hammers, tin snips with arms high, flutter kicks with arms high, windshield wipers, LBC’s, Lazy Boyz, and Big Boi Situps.
COT and Paradox prayed us out. We got some news and some insights from Fracsac’s veteran leadership, and we solidified plans to clown-car up to Audubon Park for the convergence on the 22nd.
Thanks, gents, for pushing so hard this morning, and thanks, Fracsac, for making the effort to find us! It was an awesome morning!SYITG,
Goose -
Return of Physical Fury – from Mahatma
Okwata – there is no other like it.
6 pax including a Downrange FNG. After a short disclaimer and the word for the day tenacity!
We took a short mosey to warm up with high knees and carioca around the fountain then circle up.
SSH x 15
Side lunges x 8
AbVagoda x 8
Peter Parker
Shoulder TapsHead to the levee – line up for India Run – Pax the takes the lead and instructs the group what exercise shouts disperse – all PAX runs down the levee performs a 3 count then runs back to the top and the run continues until all have had a chance to lead.
Now time to work:
1-5 levee work
Start with
1 Burpee – run up levee perform 5 Merkin Jacks on top run down perform a Burpee run back up 5 Merkin Jacks run down
Now 2, then 3, then 4, then 5 – Performing the 5 Merkin Jacks each time you hit the top of the levee
1 minute plank recovery
Partner Up – Wheel Barrel to the top (NOTE we did move down to a lower section)
Pax 1 and 2 perform plank high fives – up to 10 by 2’s (right hand then left hand = 1)
Then Pax 1 holds Pax 2’s feet as he upper body bear crawls up the levee
Rinse and repeat 4 times so each PAX got 2 shots at climbing the levee!
Alternate with 20 BiG Boys
1 minute plank recovery
Mosey to house of pain 3 rounds of 5 pull ups
Mosey back to the flag for some Mary!
Combo x 20 2 count – Dying Cockroach into Penguins
Combo x 20 2 count – In and Out to flutter kicks
High Plank 1:30 with some merkins mixed in.
COT
Give thanks and take nothing for granted…….be tenacious in your love and blessings. God Bless!
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Musta been the Right Time but the Wrong Name – from Bolt
YHC grabbed the Q late with the expectation that the FNG I’ve been EH’ing would show after the previous night’s text invite. The gloom came and as there was no text reply, I remained hopeful any pair of headlights might b him…alas Boo Boo, Frac, and Rev joined me as Mahatma was coming in hot at the start of warmup, all sans FNG. Warmarama Rapper’s Delight edition with a call for overheads while actually performing chinooks, causing confusion among the PAX until Frac called it out.
The Thang: Variations of mosey all the way to the workout equipment, stopping at each bench for burpees. Along the way YHC also called out for “man makers” causing more confusion because it was 8-count bodybuilders which caused Rev to pause and see what the movement would actually be so at nine minutes in you can see how swimmingly it was going. Arriving at the equipment each PAX grabbed a station including the pull up bar and performed AMRAP with a target of 25 minimum over the course of one minute, switching stations and resting 15 seconds. After a full circuit we moseyed back with just a couple stops along the way to perform more man makers, mary, 6 count squat holds (squat/hold/tap toes/heels/rise) and a final stop at the workout pad near the flag for dips and more mary. COT. Grateful for each of you!
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Something for Everyone – from Boo-Boo
13 men came to the Wally Sprint for varying flavors of difficulty, but all with the purpose of becoming stronger than when they arrived.
Ruckers- Logo, Charmin, Hokie, Kenner Brah, Macgyver, Boo-Boo, Klinger, and Baloo completed 2.37 miles followed by nine minutes of Mary incorporating weighted rucks.
Tenderloin did his thing.
Sprinters- Hawg, Frac, Pai Gow, Mambi mindlessly sprinted around the track and showed up to COT dizzy.
COT, prayers, OUT! Coffeteria followed with partial attendance.
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GNARLY NUTRIA #7 – from Reluctant Yankee
Well …I found the results from the Gnarly Nutria and I thought it would be a shame to not have the results written for posterity. Sandbar was the q BUT Abandoned ship so he could do something with the family out of town. As always that was the RIGHT decision. I arrived from a 520 mile hike across Spain on Monday 7/18. I posted for my first F3 beatdown post hike in the AM. That evening I decided not to run bc I wasn’t ready yet. I watched on the sidelines with injured Wax on, Wax off. Wax on was kind enough to pick up the beer from Brown Bag which he was kind enough to DONATE! There were at least 4 beers per runner. 2022 WAS the worst attended Gnarly – I mostly blame myself since I was out of town. Then I blame everyone else except Brown Bag because he posted and DONATED the beer. You the man Brown Bag!
Ok results:
#1 Beiber- upt , #2 Gump – upt, #3 Couch – upt, #4 El Guapo – Wrd, #5 Tinkles – upt
#6 So GO – wrd, #7 Rev SOX – wrld, #8 RUDY – wrd, #9 Baldy – World, #10, Pipeline – upt,
#11 King Kong – – upt, #12 Katy – upt, #13 harry carry – upt, #14 Frac sac – world , #15 Almonaster – upt, #16 Sub prime upt #17 moby dick worldNo runners palced 18-20
Chiquita, Brynn Johnson, (GUMPS M) #2 (Tinkles M) and Brown Bag both ran 2 laps
Ruckers were BIG WILLIE +3, Strings, Triple Shift, Satchmo, Gabby, Tube Steak PVC, BOLT, War Eagle.Congrats to UPTOWN for another victory on your home turf.
Forgot all of the mumblechatter since I am writing this in October and the event occured in JulyPeace-RY
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No Q at 0610 – from Hokie
As of 0610 there was no Q so YHC thought of how to help those getting ready for the Grand Canyon Rim 2 Rim
After disclaimer & traditional Warmorama we went to The Bacon for steps & more step ups
5 minutes step ups
10 burpees
Lap of NOMA
Burpess waiting on 6
1 minute recoveryRinse and repeat for 4 minutes, 3 minutes, 2 minutes & 1 minute of step ups
Lunge to green box
Mosey to back of NOMA for Sunday mornings -
Louisiana Workout, Mississippi Man – from Hand Grenada
Conditions: Clear, 68 degrees. Humidity 52%. Wind 15.9 m/h from NE
Pax: Boo Boo, Bogey, Mahatma, Hawg, Hand Grenada, Frac, Logo, PVC, Bolt, and War Eagle
I signed Hand Grenada up to Q a number of El Diablos so he can get his name on the prestigious bat. After the workout, I asked him about writing the Backblast and he let me know that he doesn’t own a computer….or know how to write. So we sat down and I interviewed him:
YHC: Who posted:
HG: You were there. Don’t you know?
YHC: Yes.
HG: Okay.
YHC: What did you do?
HG: You were there.
YHC: Tell it to me in your own words.
HG: My back hurt
YHC: Okay, that’s a start, but not really the answer to the question.
HG: Warm-up
YHC: Good.
HG: Rock. Hill
YHC: ….
HG: Bogey 11. Opposite 11. Seven
YHC: Stop there. I’m not following. Are saying you that 7 is the opposite of 11?
HG: Yes.
YHC: 7 is definitely not the opposite of 11. Negative 11 is the opposite of 11.At this point HG held out his hands and stared at them for a while. Then he looked at my feet. He looked back at his hands. This took at least 3 minutes. His brow was furled most of those three minutes. Then he looked at me smiled and said…
HG: Seven.
YHC: Is it because they rhyme? That’s not what opposite means. Does your confusion have something to do with the gas station?
HG:…
YHC: Okay 7s. What was next?
HG: Bleachers. Merkins. Pavilion.
YHC: You went from the hill to the bleachers to the pavilion? That surprises me. The pavilion is right by the hill. You’ve never been one to travel extra distance.
HG: No. Basketball Pavilion.
YHC: That’s a gym.
HG: Crawl Bear. Shoulder. Sit. Balls. Mary. End. -
Soccer Rope – from Fracsac
After completing IPC Monday at Rock City behind a locked gate listening to the Fast Tax Q have fun in the gloom, YHC opted not to repeat IPC and took the Q for some fun at the Goldmine.
After a warmup, we grabbed some cones, a rope, and a soccer ball and hit the field. It was all fun and games, still getting in 3 or so miles.
Aside from a few rope burns and a Kennah Brah circle of doom, it was somewhat safe.COT
SYITG
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Back to the 40 – from Rudy
Stop me if you’ve heard this before (as most of you have). The levee was strangely dry, given how much water was covering the roads. YHC was prepared to find something else to do, expecting much grumbling about wet grass and such. But no – lets do this. Had to modify parking spot, due to Lakeshore drive closures. So circle up on top of the levee at Canal for a quick High Rise led warmup while we waited for the final stragglers to locate us.
Then 8 PAX (including Dreamliner, DR from Virginia) hit the levee for the traditional 40. 10 exercises, 4 sets, back and forth over the levee. Usual exercises (Lunges, Squat Jumps, Merkins, Carolina Dry Docks, Plank Walk, Peter Parker, Parter Peker, Situps, Dying Cockroaches, and finishing with everyone’s favorite – BURPEES). Some new mixins including bernie sanders up the levee while doing lunges. That may take 2 weeks for my quads to recover.
Belloq joined us for the COT – hope you continue recovering, brother. Look forward to you being back with us in the gloom!