Tag: Crash

BACKBLAST: Saturday, May 29, 2021 “Know Knee Sense” 7:00AM @ AO Mastodon

by backblasts

This workout was designed to be easy on the knees, basically anti-leg day

Several of the PAX planned to do an awesome obstacle course this day, so they joined us for WOR then headed downstate to get their medals. We kept it light for them and started the real work once they left.

WOR

Abe Vagodas

Good Mornings

Arm Circles

5 PAX remained so rather than pairing off each PAX was responsible for their own reps at ½ the traditional count. PAX pushed through the reps to whatever point they felt they were slowing down then “rested” with a holding exercise for 10-30 seconds before getting back to work. Here is how it went.

THANG 1: Flora 1-2-3

50 Merkins: Superman

100 LBCs: Hold Plank

150 Bent over Rows: Hold Boat

We did a quick coupon carry walk around the playground before Thang 2

THANG 2: Flora 3-2-1

150 Chest Press: Reverse Plank

100 Overhead Press: Monkey Hang (PAX agreed, this was probably the hardest part of the workout to keep going)

50 BBSU: Hold Half Curl

To loosen ourselves up we did a few times up and down Hoffa with our coupons, some frontwards Rifle carry, some Bernie.

THANG 3: Blitz, how many can you do in remaining time

10 Pull ups/inverted rows

10 Leg Lifts

10 High Pulls

10 Hand Release Merkins

10 Calf Raises

10 Curls

All PAX were on the 4th cycle, some finished all 4

NOR Babe, Crash, Cookies(Q), Jailbreak, TBTF

Backblast: Opening Day a la Cookies 04/03/2021 7:00AM @ AO MASTODON

by backblasts

Spring Training has finished, opening day had some goofy events:

  • first home run of the season was hit in the snow and the batter thought was a double

  • home run bouncing out of the fielder’s glove and yielding an out instead of 2 runs based on a base running rule

  • the Cubs had more runs than they had hits (and still lost)

But F3 has no off season. We have been getting out beatdowns all winter! The PAX came out in force and three FNGs (who will be posting mostly at other AOs, but we got to name them!)

WOR was a baseball classic to get us going:

  • High Knees

  • Butt Kicks

  • Karaoke

  • Frankensteins

  • Toe Touches

  • Lunge Twist

  • Arm Circles (with 2 baseballs in each hand) Palms Down Forward, Palms Up Backward

THANG:

5 stations on the baseball field. 9 innings, 5 minutes each, Q kept time and called out at the top of each inning. PAX distributed to the stations and did the exercise that goes with the active inning until fatigue. Then they would take a chance to throw a baseball to the net at home plate. If they hit the sides they would go to the station displayed, if they got it into the strike zone they would call Merkins (or Burpees if your name is SAGA) and everyone would stop to do 5 and go to the station of their choice.

1st Base

2nd Base

3rd Base

Left Field

Right Field

1

Squats

Side Lunges

BBSU

Flutter Kicks

One arm Rows

2

Star Jumps

Calf Raises

Crunchy Frogs

Supermans

Chest Press

3

Bonnie Blairs

Bear Crawl

100s

Am Hammers

Plank Pull Thru

4

Side Strad Hops

Burpees

Outlaws

Shoulder Taps

Curls

5

No Surrenders

Seal Jacks

Leg Raises

Manatees

Coupon Swings

6

Rev Lunges

MM Poopers

LBC

Plank Jacks

Skull Crushers

7

OH Clap Jacks

Pickle Pounders

Plank

Oblique LBC

High Pull

8

Monkey Hmprs

Walking Lunges

Mountain Climb

Reverse Plank

Overhead Press

9

Arm Circles

Imperial Walker

Plank High/Low

Supermans

Bent Over Rows

Before the 7th inning we took a stretch with a JOLLY for a double ten count.

We finished up with 20 penalty merkins for the 4 who never threw a strike.

NOR:

Captain Crunch, Crack, Crash, Cohiba, Cookies (Q), 3xFNG (Bob the Builder, Trout, Roxxy sp?), Jailbreak, Jazz Handz, SAGA, TBTF

Poison Pill

by backblasts

Backblast, 3/6/21, 5:30am AO Tarpit

Poison Pill

Tortuga – QIC

Eleven PAX posted on this beautiful nearly spring morning. After a quick WOR of daisy pickers, Michael Phelps, 4 count motivators (Hotbox style – run in place rather than jump), and 10 slow merkins IC, we split into teams. Needing teams of three and falling just short of a handy multiple of said three, I asked for two volunteers to be a team of two. Shiplap and Banks took up the challenge.

Thang one: Poison Pill

Each team had chalk, a gallon of water, and two coupons. Only the six staircases starting on the southeast corner of Glenbard West and moving west to the southwest corner were used. Teams were required to carry their supplies up an unoccupied staircase. At the top, if there was no exercise listed in chalk, they wrote one, descended the same staircase, and went to a different staircase. If there were any exercises listed, the team had to complete 100 reps of all listed exercises. Upon completion, the team added a new exercise to the list. Repeat.

If there were three exercises listed when a team arrived at the top of a staircase, they complete the 300 total reps, erase all the chalk with their water, score one point, and go to a new staircase. Teams earned a five point bonus for completing all six staircases, regardless of the number of reps needed.

Exactly one coupon exercise per set of three listed exercises was required. No team may do the same staircase twice in a row. They must complete a different staircase before returning. Only one team at a time was allowed on each staircase.

Shiplap and Banks were given a slight head start and a reduced number of reps (75. They asked for 66.) Team DaVinci, Hotbox, and Tortuga wrote burpees at the top of their first staircase then climbed the staircase vacated by Jolly, Cookies, and Katniss. They left us blockees. Sweet as. This trend continued throughout the beatdown. There were very few soft reps. Our team had one round of lbcs, but that was it for easy. Hodors, blockees (again), burpees (2x), lunges(2x), curls, Peter Parkers, BBSUs, were completed by our team.

Time was called at 6:25, and all PAX returned to the parking lot for some Mary.

Team Banks and Shiplap tied with Team DaVinci, Hotbox, and Tortuga with seven points. Squat off to determine champ went to Hotbox.

Mary: Flutter kicks, 4 count, IC, 50.

NOR: Panhandle, Shiplap, Banks, Cookies, Saga, Jolly, Hotbox, Beaker, DaVinci, Katniss, Tortuga (Q). Guest appearances from Crack and Crash at the end with some biking down the stairs by @Crash who, thankfully, did NOT live up to his name this morning.

COT: Praise for a beautiful morning, a God who loves us, friends to push us, and a good workout. “Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights with whom there is no variation or shadow due to change.” James chapter one (somewhere in there).

Choose Your Own Adventure: Treasure Hunt Remix

by Sparrow

Story: Through a strange twist of fate, you find yourself stuck inside a library of surprisingly morbid 1980’s “Choose your own adventure” books. Jumping from book to book, you are threatened on all sides. Zombies, cowboys, rival workout gangs, everyone is out to get you. There is only one way to survive: keep moving.

An oddly appropriate theme for a beatdown during life-threatening environmental conditions. 3° temperature, -14° wind chill, unplowed roads, cars stuck in snowbanks, duct tape giving up due to cold,  frozen coupons, back-to-back workouts in the same morning. Why did 12 PAX brave these obstacles? Were they driven by a simple treasure lust? Learn the truth at the end of this post.

The following story segments were stationed around the AO. Each workout accomplished earned PAX one of 6 puzzle pieces, which assembled would reveal the location of real, actual, buried treasure.

Choose your own adventure F3 Q treasure hunt
Your school is on a field trip to the zoo, and you’re trying to catch the attention of your new crush. With your friend holding on to you shirt, you lean way over the gorilla pit and smack the largest gorilla on the back of the head. Your friend loses his grip, and now you’re eye to eye with an angry gorilla, who is trying to decide if you are another gorilla, a snack, or his long lost girlfriend.
You’ll have to do your best gorilla impression if you want to survive until the zoo keepers arrive.
Do 75 total reps in any combination of these:
Overhand Pull ups Underhand Chin ups. Toe to bar.
You’ve aroused the anger of time traveling cowboys. They decide to teach you a lesson by “making you dance”. With pistol shots at your head and feet. You’ll be ducking and jumping to survive.
To dodge the bullets perform 150 reps total of any combination of:
Bench dips
Box Jumps
Step ups


You’ve fallen into the hands of several elderly zombies. They will eat your brains, unless you can blend in with them.
To blend in, you must perform 400 reps on 4 of the permanent workout machines in this area. Choose 4 machines. Bodyweight chest press, inclined sit-up, elliptical movement, etc.
Any machine, any rep count, until your team gets to 400 reps total.

A rival workout gang claims Northside Park as their exclusive territory, unless you can beat them at their own game.
To prove you’re the strongest, you need to do 150 reps in any combination of:
Merkins,
Burpees,
Star Jumps,
Squat jumps

Out of innocent curiosity, you wandered behind the bathhouse. You walked right into a secret meeting of bully’s club called Rodney and the Rathbones.
They’ll let you go free, but only after you do 150 of these (total reps in any combination):
Bent over rows,
Kettle bell swings,
Coupon lunges
You drank something, and it wasn’t Kool-aid™. You can’t tell if someone laced your drink with PCP, Speed, or just the heady power rush that accompanies becoming commander in chief.

Work off your power rush and prove you’re the best by performing 150 Total Reps in any combination of:
Coupon Bicep Curls,
Overhead Press,
Scull Crushers.

Download the Full PDF of this Workout with Pictures, Story, and Exercises Download
Pre Workout: Treasure is buried under snow in the middle of a frozen lake.
Story segments and workout options were positioned around the AO.

Pretty good snow camouflage for the treasure
Thermal imaging makes the treasure spot more visible
This was enough to lead Tortuga and Jazz hands to the treasure.
The Real Treasure map
Approaching the winners
The Victor’s circle
The Treasure

Archive and Captain crunch showed off by getting to the treasure 20 minutes ahead of schedule. Getting tired of counting and re-counting their treasure, they then returned to the workout to “wave their beef sticks in our faces.”

This workout was nobody’s first rodeo, but it was still a wild ride. Why did we do it? Because we know these things to be truth:

  1. Adversity brings us together.
  2. Working hard makes us stronger.
  3. Friendship is the real treasure. Friendship, and toe-warmers.

    Thanks for the memories.
    -Sparrow

1.16.2021 – Catch One, Catch All (C.O.C.A)

by backblasts

Welcome to F3

Our 3 Fs are: Fitness, Fellowship & Faith

5 Core Principles:

  • Free of Charge
  • Open to all men
  • Held outdoor, rain or shine, heat or cold
  • Led by men in a rotating fashion
  • End with a Circle of Trust

I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.

On this beautiful Saturday morning. I decided to have 15 PAX relive their childhood by focusing on a game that most are familiar with, Catch One, Catch All. I couldn’t just have PAX running around the entire hour so I made sure that PAX got in plenty of Burpees.

WoR: Good mornings IC x25, Center/Right/Left stretch x 25 count, SSH x8

Thang 1: C.O.C.A.

My version of a Baton March. The PAX in front of the line sets steady pace. The PAX at the end of the line drops off and performs Burpees x10. That PAX then moseys back to catch up to the last PAX in line. Both PAX then drop off and perform burpees x10 IC. Rinse and repeat until PAX in front of line is caught. PAX that was last to get caught then drops to back of the line to begin again with Burpees. Rinse and repeat.

PAX completed 2 Rounds around AO Mastodon and surrounding neighborhood since I forgot to set some parameters. Even a seasoned Q has a brain fart. @Archive made sure to run with all this freedom!

Thang 2: Burpees and Sprints

PAX lined up one opposite ends at the bottom of Hoffa. PAX to sprint/mosey to opposite end and perform Burpees x10. AMRAP for time.

MoM: Plank for time. @Archive, @Captain Crunch and @Wet Burrito were the three to survive until time was called. LBCs x25 IC, Alternating Cockroaches x25 – Dying cockroach position, knees slightly tucked inward, arms in front of chest. IC count, one arm reach back towards head, back to start position, alternate to opposite arm.

NoR: @Hotbox, @Sparrow, @Captain Crunch, @K-pop, @Crash, @Crack, @Archive, @Jazz Hands, @Cookies, @Wet Burrito, @SAGA, @TBTF, @Big Mac, @Bloomer, @Noodles

CoT: Thanking good for a beautiful day. Thanking good for the regions starting to reopen during COVID. Health and recovery for Wet Burrito’s shoulder so that he may be back with group.

Celebrity Jeopardy

by backblasts

Alex Trebek brought the beatdown today.

F3 Wheaton is as strong mentally as it is physically. Out of 28 questions, 19 were answered correctly and 9 were incorrect, which led the Pax to complete 565 total reps of every exercise, including 100 burpees.

We serendipitously ended right on time, finishing the last question as the buzzer rang.

 

Excellent showing by , , , , , , , , , , , , , , 

Welcome DeadDrop.

Potent Potables

You need this liquor to make a moscow mule

(WHAT IS VODKA)

25

Monkey Humpers

White creme de menthe & this liquor put the sting in a stinger

(WHAT IS BRANDY)

30

Kettle Bell Swings

This scandinavian liquor is made by redistilling alcohol made from grain or potatoes

(WHAT IS AQUAVIT)

20

Burpees

Bitcoin

This word is used to describe the creation of new bitcoin

Mining

10

Big Boy Situps

Are Bitcoin purchases, Pseudonymous, Anonymous, or Publically viewable?

Pseudonymous.

20

Flutter Kicks

Bitcoin lacks fungibility. Define Fungible?

Able to replace or be replaced by another identical item; mutually interchangeable.

20

Burpees

F3 Exicon

The Pickle Pounder

Begin in an elbow plank then alternate hip flexion and extension in cadence.

30

The Pickle Pounder

Rockette Dips

Perform dips with alternating leg kick at the nadir of the dip.

10

Rockette Dips

Mario

Double Box jumps on picnic tables (or stairs)… Jump to seat, jump to tabletop, stand up, walk down.

20

Mario

The office

If you’re doing CPR and the patient dies, what should you do next.

Harvest the Organs

1 min

Plank

When Michael Scott hands a giant check for $340 dollars to a stripper dressed as a nurse. Who is the check made out to?

Science

10

Carolina Dry Docks

What is Dwite’s porcupine named:

Henrietta

25

Merkins

Jack Handy

I bet for an Indian, shooting an old fat pioneer woman in the back with an arrow, and she fires her shotgun into the ground as she falls over,

is like the top thing you can do.

40

Chest Press

If Alien was my friend, I’d like to be with him when he went to the dentist.

When they started drilling, he’d probably go nust and start eating everybody. That Alien!

30

Curls

I’d like to be buried indian-style, where they put you up on a high rack above the ground. That way,

You could get hit by meteorites and not even feel it.

10

Burpees

Star Wars

In Revenge of the Sith and Attack of the Clones, what color is Yoda’s lightsaber?

Green

20

Shoulder Taps

The planet Endor got it’s name from another famous narrative, what was the name of the narrative?

The Bible. Saul and the witch of Endor.

30

Murder Bunnies

What were Luke’s aunt and uncle’s jobs on Tatooine?

Moisture farmers

10

Scull Crushers

Billionaires

Who is the youngest billionaire listed in the top 10 richest people in the world

Mark Zuckerberg

30

Crunches

This Billionaire is the CEO of Berkshire Hathaway

Warren Buffet

10

Lunges

How did Jeff Bezos respond to a blackmail threat from the national enquirer?

He publicised it.

15

Nipple Scrapers

Desert Fathers

St. John Climacus: Control you appetites before they

Control you

20

Side Straddle Hops

St. Poemen: If man remembered that it is written: “By your words you will be justified and by your words you will be condemned,” He would choose:

to remain silent

20

Squats

An Old man said, I would rather have a defeat with humility, than

a victory with pride

10

Burpees

Bible Trivia

What is the name of the oldest man in the Bible, and how old did he live to be.

Methusela. 969

30

Bent over Rows

It is better to live in a corner of the housetop than in a house shared with a

quarrelsome wife.

30

Overhead Press

David’s son Absolom cut his hair once a year and weighed it. How much did it weigh?

200 Shekels (6 pounds)

10

Decline Merkin
535 Total Reps

 

Lightning Round

 

Current U.S. Presidents

The number Ten

Toast

The Pen Is Mightier (Automatic 10 burpees)

S-words and guns (“What is a ‘dum dum bullet’?”, Hollowpoint,  10 Burpees)

Things you shouldn’t put in your mouth

States that end in hampshire (Newhampshire, 10 burpees)

They out here saying

White people

(30 burpees in the lightning round brought today’s total to 565 reps)

 

9.3.20 — The Good Form Q

by f3captcrunch

The PAX (Big Mac, Wet Burrito, SAGA, DaVinci, Archive, HotBox, Crack, Crash, Shiplap, Bloomer, Panhandle, Banks, C3PO, Tortuga, Gummi Bear, Captain Crunch) met in the Gloom on with a chill in the air. The Q had just finished re-watching our performance on IronPAX and felt it was time for a word of exhortation and a chance to practice on what he preached.

Warm-O-Rama

  • Imperial Walkers
  • Arm Circles / Seal Claps / Raise the Roof

(a long-winded speech on the evils of Bad Form and the virtues of a different path)

  • Jog to North baseball/soccer field

The PAX broke into two teams and were charged with calling out bad form in the other team as we did reps to failure. Subsequently, very good form was used by all and no penalties were awarded.

Form Fight! (Team Call Out x3 Penalty: Each member does 5 Burpees)

  • Slow Ranger Merkins – To Failure without breaking form
  • Slow Deep Squats – To Failure without breaking form (or most still standing after 2 min)
  • Plank – To Failure without breaking form

No Mercy Mile (as per usual we only had time for 400m)

  • Bear Crawl (100yd)
  • Jog (100yd, 25 Merkins at half-way) (Individual call-out penalty +5 reps)
  • Lunge (100yd) (Individual call-out penalty: go back three stones)
  • Jog (100yd, 25 Squats at half-way) (Individual call-out penalty +5 reps)

Not Enough Mary

  • T-Plank (on elbow) hip-dips
  • Flutters IC x 25 (Straight. Legs. Pointed. Toes.) no time for more… 😥

(jog back to flag)

COR / NOR / COT: For the integrity to watch our form in all aspects of life and choose to do things the right way no matter how hard — the courage to lovingly call a brother out and encourage good form.