BACKBLASTS

QIC: Gepetto, Backdraft

PAX (21 – 8 FNG’s): Barney Fife, Biscuit, Lincoln Log, Radio, Kisses (FNG), Opera Ghost, Gamby, Suvee, Mr.Hand (FNG), Ollie, Hans & Franz, Ooze, Waco Kid (FNG), Stop, Drop, & Roll (Chapel Hill), White Wall (FNG), Dugger, Odor Eater (FNG), D3 (FNG), Road Trip, Newt (FNG), Sunbird (FNG)

When Gepetto and I began our journey to FLEXington yesterday, we had no idea that we would be graced with the presence of a couple of Hollywood icons from the 70’s and 80’s. No one knew they were even in our presence, including them. During Name O’ Rama though, it was revealed that both Mr. Hand, Jeff Spicoli’s history teacher from Ridgemont High and the Waco Kid from Blazing Saddles had been with us through our entire Coupon beatdown. We were glad to have them along with 6 other FNG’s, one visiting Pax from Chapel Hill (Booo 😉), and the 13 HIM’s who were back for a 2^nd or 3^rd week of F3 love.

Now as some of you know, I LOVE the Coupon. I know I don’t look the part but the Coupon and I have a special relationship. I love the rough feel in my gloved hands (give me a break I have sensitive palms), the feeling of it digging into my shoulder, and how it bounces up and down while I am…..HEY! Get your minds out of the gutter! I was going to say bounces up and down while I run with it on my shoulder, ya freaking pervo’s! Anyway, I do like working out with them. Gepetto had the great idea to gift some Coupons to our good friends from FLEXington. Gepetto being a true HIM was good enough to order and pick them up on Friday afternoon. We met up and along with Gepetto’s 2.0, Elmer, we painted the F3 logo on them and loaded them into his pickup truck.

My alarm went off at 4:50 am & as I am laying there questioning my sanity, Gepetto texts me at 4:52 saying he couldn’t sleep and asking if I was ready. Guess I am getting up now. He pulls up 10 minutes later and we were off. I must say, Shillito Park is one of the most versatile AO’s I have had the pleasure of visiting. The possibilities there are unlimited and I look forward to getting back soon. We set the Coupon pyramid out, secured the Ring of Fire, and we were ready to roll! What is the Ring of Fire you ask? Read On…

COP: Side Straddle Hops, Imperial Walkers, Grass Grabbers, Downward dog leg/calf stretches, Cobra (back stretch).

Mosey: After the COP, the Pax took off on a little ½ mile warm up mosey led by YHC. I had the pleasure of running with Stop, Drop, and Roll, a visiting PAX from Chapel Hill. Great guy, loved how he got his F3 name. Ask him when he visits next time.  We were greeted at the end of the mosey by the Coupon pyramid on the side of the football field.

Thang 1: Ring of Fire – 20 different exercise stations shaped in a circle. Ten stations were Coupon related; Coupon Squats, Coupon Thrusters, Coupon Swings, American Hammer w/ Coupon, Hand Over Hand Coupon Merkins, Coupon (x2) Standing Farmers Walk, 2 Handed Coupon Shoulder Raises, Coupon Rows, Coupon Dead Lifts, Kneeling Coupon Press, and 10 non- Coupon exercises; Burpee’s, Plank, Heels to Heaven (Hip Lifts), Lunges, Rosalitas, Gas Pumps, Jump Squats, Freddie Mercuries, Big Boy Sit Up, & Al Gores. Each Pax member finds a station to start with, several of the stations had 2 Pax members due to Pax size. 45 seconds on at each station and 15 seconds off to move to the next station & rest. Each Pax member circles the Ring of Fire to complete all 20 stations.

Thang 2: Hill Run with 200 Coupon Curls – We made our way over to the hill on the side of the football field with the Coupons. The Pax Partnered up; Partner 1 began curling with the Coupon while Partner 2 runs to the bottom of the hill and back to the top. Partners switch up, Partner 2 takes over Coupon curls while Partner 1 runs to the bottom of the hill and back to the top. Rinse and repeat until 200 Coupon curls total are completed between the partners.

Thang 3: F3 Ultimate Football – Divide up into even number team’s, shirts and skins, to play ultimate football. No more than 3 steps taken until ball must be passed off to a teammate. If the ball hits the ground both teams drop for 2 burpee’s. I might add, Gepetto divided us up and made our team skins which I contend was a dick move. However, the skins ruled the day with 3 scores to the shirts 1, so suck it Gepetto!   ;P

Coupons were carried back to the flags in the parking lot for COT

COT: Intentions were heard and thanks was given for allowing us all the ability to come together and be healthy enough to be out there getting better. I am looking forward to the next time and good luck to the HIM’s of FLEXington! You guys are going to continue to crush it! Backdraft out.

QIC: Red Roof & Nugget (DR Louisville Pax)

Pax (22 – 4 FNG’s): Road Trip, Bucky, Gamby, Cutlass (Louisville), Seabass (Louisville), Gepetto (Louisville), Lincoln Log, Barney Fife, Valdeez, Biscuit, Radio, Zartan (Louisville), Red Roof (Louisville), Nugget (Louisville), Ooze, Hans&Franz, Opera Ghost, Suvee, Belsky (FNG), Ollie (FNG), Beeper (FNG), Dugger (FNG)

My 0445 alarm may as well have been a bull horn.  Early mornings in the gloom are one thing during the week but Saturdays are an entirely different story.  On Fridays I usually hit the streets with the Live PD guys and lose track of time.  Anyway, I woke up quick and shook the cobwebs out, then I remembered why I was getting up so early…..we get to clown car down to Lexington to meet up with some local HIMs and help launch F3 Lexington!

Introducing FNG’s to F3 is, hands down, one of my favorite things to do:  The look of confusion on their faces with the Lexicon during COP, the despair in their eyes the first time you tell them to get on their six in the soaking wet grass, and finally the moment it all clicks for them as to how cool F3 really is.

Like I was saying I was really excited about this.  I put on my shirt, shorts (not always a given as I will explain later), and my shoes and I was on my way to Le Mutt to meet other pax for the Clown Car to Lex.  HIMs Zartan, Gepetto, Nugget, and Seabass were all ready to go.  BTW Seabass turned 14 on Saturday and T-claps to him for getting out of bed to workout with a bunch of old (relatively) men!

After the car ride down we made it to beautiful Shillito Park.  I’ve been to a lot of AO’s and walking around Shillito, this one has it all:  Tennis courts, hills, football fields, basketball courts, dudes with no pants on, and…..oh yeah about that.  As YHC, Nugget, Seabass, Gepetto, and Zartan learned you never know what you might find at a public park at 0645 on a Saturday morning.

As we’re walking to the tennis courts checking out the beautiful facilities we spotted a man standing in the doorway with his hands on his hips.  No big deal, looks like an FNG didn’t know where the shovel flag was and thought that was the meetup spot.  Wait,  That’s no FNG, this dude ain’t wearing pants!!!  As we start to process what we’re seeing the man also spots us walking towards him and bolts in his t-shirt and undies  never to be seen again.  Who knows where he went?  Maybe he watched us from afar and will post next week?  Maybe he found his other pants-less friends somewhere and wrote a back blast about how weird it was seeing a bunch of fully clothed people at Shillito?  I don’t know but I’m glad Seabass wasn’t 13 when he had to see that.

I digress…

Disclaimer:  YHC is not a professional, I’m barely an ameteur, modifiy as you need to etc., etc.

YHC handed the keys to Nugget and we moseyed to the big field for COP.

COP (Circle of Pain):

Copperhead Squats (x20)

Imperial Walkers (x20)

Arm Circles (front and back)

Abe Begodas (x20)

Mosey to the tennis courts for the Thang:

Thang #1:  700 Club

Break into groups of four.  Start at the middle of the eight tennis courts and do the following:

200 Merkins as a group then run to the first court for 5 BOYOs (Burpees on your own) and back to the middle.

200 LBCs (Little baby crunches) as a group then run to the second court for 5 BOYOs (Burpees on your own) and back to the middle.

200 Squats as a group then run to the third court for 5 BOYOs (Burpees on your own) and back to the middle.

Once you’re back in the middle do five more BOYO’s and plank while you wait for the six.

Next, we moseyed back over the field to the steep little hill between our flag and the field for Thang #2

Thang #2:  7’s

1 Bobby Hurley (Our favorite little Duke floor slapper) and run down for 6 Groiners at the bottom

2 BH’s and 5 Groiners

3 BH’s and 4 Groiners

Repeat etc., etc.

Cooled down with some quick Mary exercises then on to the next Thang.

Thang #3: 

Next we lined up on the football field at the end set of cones.

Bear Crawl to the first set of cones, mosey back.

Bear crawl to first cones, crab walk to the second set, mosey back.

Bear crawl, crab walk, then crawl bear to the third set, mosey back.

After that we walked it back down the ladder, bear crawl & crab walk, then just bear crawl.

Finally: AYG (All you got) to the last cones and back, Bernie sanders up and mosey back, karaoke up and also back, mario up and back.

Back to the flag for COT.

COT (Circle of Trust):

Once there the pax did 14 BOYOs for Seabass 14th birthday.  HBD Seabass!

Intentions and prayers were heard.  We asked for strength and determination to be better men for everyone around us and also to ourselves.

Moleskin:  It was a really great meeting this group of HIM’s from FLEXington.  I have no doubt that this pax will be strong and vibrant for many workouts to come.  F3 continues to inspire me every day to be a better person and I couldn’t do it without my brothers standing behind me.

~Red Roof