• Post Type: Backblast
  • When: 02/04/2023
  • AO: Gashouse
  • QIC: Defib
  • FNG's:
  • PAX: Stroganoff (R), Watts Up (R), Roscoe (R), JJ, Tube, Timeframe, Gator, Gumby, Purple Haze (R), Maybelline, Hunchback, Sargento, Short sale (R), Voodoo, Tesla (R), Broke (R), Amazon, Balljoint, Jane Fonda, Breaker Breaker (R), Bubba Sparks

It was an honor to lead the gashouse this morning.   In honor of F3 Cardinal’s untimely passing last month, and in an effort to raise awareness of the devastating effects of heart disease, Short sale was kind enough to left me highjack the Q this morning and do a little something different.   21 Pax answered the call for a combined beatdown and heart health education.  Instead of the typical warm-up we reviewed the definitions of cardiovascular disease, statistics on the incidence and prevalence of various risk factors for CV disease, and discussed the signs and symptoms of heart disease with a particular interest on what to do if you find yourself in an emergency situation with an unconscious victim.  YHC threw out information and sprinkled in exercises to get us warmed up.

Here is what we discussed:


Heart disease is the number cause of death in the US with more people dying from cardiovascular disease than all forms of cancer and lung disease COMBINED. Over 900K deaths per year.

9 burpees

There are over 127 million people in the US living with cardiovascular disease

12 Merkins

We spend over $407billion on heart disease annually

40 MNC

There are several modifiable risk factors that lead to heart disease

High Cholesterol – account for 4.5 million deaths annually

45 Squats

Over 40% of Americans are Obese –

40 LBCs

Poor diet contributes 8 million deaths annually –

8 burpees

75% of adults and 55% of high school students do not get the recommended daily exercise – AHA defined as 45min of moderate activity 5 days a week

25 SSH

29million Americans have diabetes, another 11 million are undiagnosed and nearly 100million are clasified as pre-diabetes

30 Mt climbers

124 million Americans have high blood pressure


The signs and symptoms of heart disease include chest pain, left arm pain, shortness of breath nausea cold sweats, lightheadedness and dizziness

Patients who go on to have a heart attack may lose consciousness and have no pulse (AKA Cardiac Arrest)

Patients who have cardiac arrest outside of a hospital have a 10% chance of survival

Performance of CPR doubles the chances of survival

BUT only 50% of witnessed arrest patients get CPR.

It takes on average 5 minutes for medical personnel to arrive on the scene in an urban setting- longer in rural setting

If you witness someone lose consciousness take the following steps:

  1. Assess the situation (do not put yourself in a dangerous position rescuing others)
  2. Call 911
  3. Check for beathing
  4. Assess airway (remove foreign bodies from mouth)
  5. Check for a pulse
  6. If no pulse/breathing start chest compressions -place your hands together one on top of another over the chest. Compress at least 2 inches at rate of 100/min (the song Staying alive has a tempo of 100 so start singing).  CPR performed appropriately is exhausting – in an effort to minimize fatigue Lock you elbows and rock at the waist.   Rescue breathing is no longer recommended.  Continue until help arrives of there is return of pulse/consciousness.  If there is an AED (automated electronic defibrillator) use it.  Place pads as shown of diagram – (usually right upper chest and left lower chest),  attach wires to box, turn on AED and stop CPR to let machine assess heart rhythm.  If shock is advised press the button to deliver a shock and check for a pulse.  If there is no pulse resume CPR for at least 30 seconds before repeating the steps to use defibrillator.

After a few great questions we split up to complete the workout –

Tube took Pain Lab and the  bootcampers came with YHC

We moseyed to Grier parking lot for 11’s with Merkins and Big boys

Mosey to First Pres for Dora 1,2,3 – 100 Merkins, 200 LBC and 300 squats

Mosey to grass field behind First Pres for Triple nickel with Monkey Humpers and Burpees

Mosey back to Schiele for 3 minutes of Mary to finish the hour.



Convergence 2/11 at Folsom 6:30

Viking Dash at Poston Park 2/25 10AM with race distances of 5K, 10K and 13.1 to choose from

Extinction Run Primal Brewery 3/4 – run to start at 9


Prayer requests:

Wirenut’s dad’s passing

Slim Shady’s family

Radar’s sister

Flintstone’s dad

Nutria’s brother-in law

Tooth fairy’s 2.0

Clavin’s M

Gumby’s mom

Ratchet’s son having surgery

Watt’s up’s nephew having surgery