We made a Diablo Sammich today but there weren’t enough people to eat the whole thing. We played follow the leader and mixed in some push ups, dips and step ups around Martha Rivers Park.
Month: September 2021 (Page 9 of 11)
10 HIM posted for a pub run this morning. Having not in attendance last week and not wanting to repeat a recent run YHC threw out to the pax to decide he route. Immediately Seuss stated he could not do Martha’s and back to which I replied how about to the armory and back with most agreeing however much to my surprise Leppard stated well I’m running to Martha’s! OK I guess this run is like Burger King where you can have it your way. 4 pax ran to the armory, 4 to Martha’s and another two did their own thing. In the end I don not think anyone was slack as all seemed pretty gassed at the end (except Seuss who has already run 13 this week after his 50 miler Saturday – what a beast!)
Announcements:
Convergence 10/2
Bourbon chase needs a driver (Termite may volunteer)
Service project – lance crackers and Applesauce
JJ 5K 9/25
Prayer requests:
T-Square – moving to Tennessee
Westside’s family
Family affected by drive by shooting
Until next time Defib out!!
Warm Up,
SSH, Mtn Climbers, Fire Hydrants, Hip Thrust,
The Thang:
Mosey to the triangle for a little 20,20,20,
20 LBC’s, Sprint to next corner 20 V-Ups, side step to corner 20 American Hammers nur to the beginning.
X3
Mosey to the Flag and say the pledge
25 Hill Billie squats
10 merkins, 10 werkins, 10 Hand Release Merkins take a lap around the small circle.
x3
mosey back to the start and circle up.
50 squats, 20 raise the roof, 40 arm circles
45 sec on 15 off
1/2 burpees
plank with toe taps
side plank switch sides halfway
low plank hold to high plank
butt kickers
high knees
Jump Squats
Time
Pray request: Spackle lost his Grandma, Westsides family as they work through the loss of his Dad, Big Pappy’s family, Medicine Woman, Sarlacc.
The Bed Pan is Full!
14 knocked out some miles!
Announcements
JJ5k
Convergence oct 2
Ext run nov 5
Sponsor JJ5k see broke or SA
Prayer Request
Westside family and service for his dad
Wirenut M best friend son with a heart condition
James Goudelock’s
Big Pappy
Barrel Racer
We ran Sister Act’s favorite route, The Wachovia Route, even though he was not there to enjoy it. Five miles uphill the entire way where you end up where you started (eventually).
The Pledge
Gaston Day School Rd til it turns into Armstrong Park Rd
Left onto Armstrong Park Dr
Left onto New Hope Rd
Right onto Lee St
Left onto E Perry St
Right onto Armstrong Park Rd til it turns into Gaston Day School Rd
Announcements (apologize for those that have already passed)
50 miler (good work on that men!)
Labor Day in McAdenville (also good work)
2nd F @ Primal on 9/2 (hope no one was waiting on this backblast for breaking news in F3 Gashouse Region)
JJ 5k (hey, that hasn’t happened yet)
September Extra Mile Challenge (get started now, Sept is going fast)
Prayer Requests
Barrel Racer
Covid Cases
Maria – young mother who had spinal stroke and is paralyzed
Prayer to take us out
Until next time…
There were flashes in the sky from the lightening on the way to The Ricky Bobby. The clock struck 530 am and Bubba Sparxx expressed his concerns about the lightening, but being the meteorologist that we are we pushed on
Warm up:
SSH 15 IC
Moroccan Nightclubs 15 IC
Merkins 15 IC
Grass Pickers 15 IC
We completed 4 rounds of the following exercises. The PAX had 1 minute to complete each of the following excecises. If you finished early we planked, did arm circles, air presses, or recovered.
- 12 burpees
-
24 squats
-
15 merkins
-
24 4 count flutter kicks
-
15 CDD
-
24 reverse lunges
-
1 minute of mountain climbers
-
Mosey for 1 minute
After the 4 rounds we moseyed around the track for about 5 minutes until time.
Pledge
Announcements
COT
Thanks for the opportunity to lead. Have a great week!
The weather was perfect, a nice change from the humidity we have had lately. 5 showed and no FNG’s so as soon as 6:30 hit we got to work! And work looked like this…
WARM UP:
Toy Soldiers IC x10
CRAVE PICKERS IC x10
MNC’s 20 OYO
Headed out of the parking lot to the flag stopping at every light pole:
10 Merkins
20LBC’s
Said pledge
10Mike Tyson’s
6 rounds of Iron Hulks
mosey to horse arena: 3 Rounds
20 Dips
Box Jump to top of concrete bleachers
Mosey to tennis courts:
Welsh Drangons across 2 tennis courts
Contra Burpee across one tennis court the Contra Burpee back
Welsh Dragons backward
Finished it off with the Cooper
Announcements: JJ 5k, 50 miler, Snowbird
Prayer Request: Big Pappy and his family, Sister Act and his family, Westside and his family, Ozark and his family, Spackles grandmother, Bout Times cousin
Thanks for letting me lead another one!
Wichita out and on to next one
Light crowd on a perfect Saturday morning, but still good crowd. YHC led a warm up of SSH, IW, gravel pickers all 15X IC. Five burpees and some stretching. Hipaa take the Bunker, others follow me.
Mosey to bottom of hill at Myrtle Street. Suicides up the hill, using the utility post on the side opposite the park. 10 hand release merkins at each pole, back to start for 10 big boys. At top of hill, head across the street to wall at First Baptist. Step ups each leg, Dips, 4 count squats, 10, 15 and 20. Stay at the wall for suspension planks, and add five merkins. 5 burpees for the train. Head back to the start. Couple mins to spare, get in some Mary.
The Bunker boys re-join. Pledge.
YHC tried to keep the group together by planking after big boys until everyone finished. Bubba Sparxx been doing this, and Tesla too. YHC likes the idea. The workouts we do somewhat resemble life. For some they are easy, for some they are hard. But most Pax are some where in the middle. But there comes a time for everyone when a little help is needed, sometimes a lot of help. Going to pick up the six may be the man the picks you up when you need it.
Announcements: Christmas town 5k, JJ5K, Hacksaw and Round Up 50 miler, service items for the month (crackers, fruit cups, applesauce cups)
Nameorama: oops, phone out of memory, help me out Hipaa!
Prayer requests: Haiti, Afghanistan, people recovering from IDA, Westside and family, Flintstone family
YHC took us out
Always an honor
Tiger
There is a store named that at Akers Center.
It sells girly stuff to decorate a house.
It doesn’t sell bat flippers or anything a bat flipper would likely need.
Stay on point old man…..0530 rolls around.
All home folks, no FNG. No disclaimer. Same missing Fartsacker faces. Come on guys. Man up.
Warm up: SSH in cadence called by yours truly.
Bear crawl up the sidewall to the tennis courts.
Twenty Ones with Merkins, LBC’s & SSH. Start with one of each, run longways to far side of tennis court. 20 of each. Run back. 18 & 2, 17 & 3, ad nauseum.
Just barely enough Merkins to make Wichita happy. Enough LBC’s to make the tum tum happy. Enough SSH to make the legs happy. Enough running to make the Q happy. All sweated. Some complained. No injuries to report.
Perfectly timed for the 0615 finish. Back to flag. Pledge.
Prayer requests:
Westside on the loss of his dad. Service is today. Keep him in your prayers.
Spackle on the loss of his grandma. Coworker with heroin OD.
Wirenut’s family, friends, kid with the back injury.
Bout Time, cousin with back injury.
EZ Rider.
Big Pappy.
Announcements:
JJ5K. Go the extra mile. Write your backblast.
No new ones I am aware of, check the older backblasts to see if I missed anything.
YHC took us out.
Thanks to Wichita for letting me Q.
23 brave PAX set out to the uncharted F3 territory of McAdenville, NC to kick off Labor Day with a little something different. Freon & Flintstone were your co-Qs. Here’s what we remember…
Holidays are by definition a break from routine, so they are a great time to mix it up and do something different in the Gloom. With traveling PAX and a vacation day for many, it doesn’t seem like there are lot of PAX chomping to get to Mt Hollywood or the Sandlot at 0530 on a holiday, so we decided to pick a common spot in the middle and push it back to a 0700 start. McAdenville was an easy target, because it’s familiar, has plenty to do, and is about the same distance from both AOs, while also being relatively close to Dallas and Belmont. We announced it early enough, scouted out the site, found a place to put some shovel flags and a place for Coffeeteria and we were ready to go. We split the Q so Freon took the first half and Flintstone took the second and at 0700, we got after it.
The Thang:
- 15 x SSH (IC)
- 10 x Hillbillies (IC)
- 10 x Toy Soldiers (IC)
Mosey to Poplar Street
Run up the hill, stopping at each telephone pole for
- 5 x Burpees
Run back down the hill, stopping at each telephone pole for
- 10 x Big Boys
Highlights of this routine included the random assortment of dead animals and some PAX channeling Rob Base with a little “It Takes Two“.
Next up was a Four Corners Escalator where we started off with
- 10 x Groiners
Then ran to three more spots, repeating what we’d already done and adding one new exercise each time. The others were
- 20 x LBCs
- 30 x Smurf Jacks
- 40 x Jumping Lunges
The Smurf Jacks and Jumping Lunges were tough, but thankfully we were out of corners, so we headed next back towards the YMCA, stopping along the way for
- 10 x Mahktar Ndiayes (IC)
We went up the steps to the back side of the YMCA and split into groups of 3 to utilize the concrete bleachers, the wall at the top of those bleachers, and the outer dirt track of what was once a baseball field all at once. Each PAX took a turn being the Climber, Sitter and Runner.
- Climber
- 3 x dips
- climb up and down the bleachers
- 5 x repeato
- Sitter
- wall sits
- 3 x wall sit marches every time Climber reaches the top
- when Climber goes up for the 5th time, Sitter and Climber switch places
- Runner
- runs a lap on the dirt track
- switches with one of the partners when he returns
Repeat the whole thing until everyone gets to do everything.
Following this, back for another round of
- 10 x Mahktar Ndiayes (IC)
and the part of the Beatdown where Slaw starts counting in German. Blart also had the Blarts, so it was just like Midoryama, but 30 degrees cooler.
Next, we went to the front of the YMCA to a concrete pad with walls on both sides for another couple stations
- Station 1
- Bear Crawl to wall
- 5 x Dirty Hookups
- Crawl Bear back
- 5 x Derkins
- Station 2
- 5 x Monkey Humpers
- Climb Wall
- 5 x Air Presses
Do work in each station for 1 minute 30 seconds, then switch.
Back for more
- 10 x Mahktar Ndiayes (IC)
as well as
- 15 x Freddie Mercuries (IC)
- 15 x Flutter Kicks (IC)
Repeat, with Station 1 staying the same, but station 2 changing to
- Station 2
- 5 x Burpees
- Climb Wall
- 5 x Hillbillies
Then more
- 10 x Mahktar Ndiayes (IC)
- 15 x Freddie Mercuries (IC)
- 15 x Flutter Kicks (IC)
We moseyed back to the circle for a short round of Mary:
- Watts Up – 15 x Dirty Dogs (each side – OYO)
- Volt – 15 x Dying Cockroaches (IC)
The ruckers came back about halfway through COT, and that was that.
Announcements:
- JJ5k
- October 2nd – Convergence – Downtown
- Lance crackers/applesauce/fruit cups
- November 6th – Extinction Run
Prayer Requests:
- Westide & family
- Flintstone’s family w/COVID
- Tooth Fairy & 2.0
- Pockets friend
- The family of Katie Sparrow
Moleskin:
Not sure how well lit it’d be at 0530, but at 0700, McAdenville was a great place to put in work. Seems like it could be a prime spot for an AO, considering how close it is to all the corners of our region. Regardless, I’d love to get back out there again on another holiday and explore some of the other spots. Seems like a lot of the other PAX would too, as the ruckers and EC crowd all went exploring different parts of the area.
Strong work by a lot of men today. Slaw was pushing the pace the whole time. Lots of PAX picking up the Six.
Thanks for the support and the opportunity to lead.
Freon & Flintstone ( Yabba Dabba Doo )