Author: Linus (Page 7 of 10)

Well, with me having the Painlab Q tomorrow, this is about the closest I have been to owing a backblast prior to me gearing up for another.  The week has come and gone, and so has my schedule.

Long story short, we worked out.  We found ourselves starting at point A with group A running to point A to relieve group A.  When complete, we return to point A, rinse and repeat.  This somehow formed a repeating Parabola, mirror symmetrical and U shaped.  Turns out my body is still U shaped, but we had a great time.

Many welcomes to FNG Hermie who worked out with Painlab, Whiskey from Shelby and Udders from Greensboro.

Announcements:

Christmastown Ruck – 12/11 – 2.0 Friendly

Operation Sweet Tooth – Toy collection all this week and Saturday AO’s.

Sweetleaf has his permit, watch the roads

Prayers:

Cheesehead, sister with bone/hip cancer

Holidays, mental health and those reminiscent of past loved one’s.

Until next time which is tomorrow.

Aye….Linus

Nice crowd, beautiful morning, two minutes, one, start….

Disclaimer:

Warm Up:

SSH – 20 IC

LBC’s – 10 IC (got bored)

Merkins – 10 IC

Painlab’s got Bondo, Bootcamp with me.  Up to FPC parking lot at the bottom of the steps leading to what is affectionately known as The Pad.  I did a VQ at Painlab a few weeks back.  With this opportunity for Bootcamp I planned on a continuation of that Q today.  It was Coors time, it was early but the Pax were thirsty.

Stations:

Curls x 25 (w/block) Some may have done without block, which may have looked silly

Heels to Sky x 20

LBC’s x 25

Squats (w/blocks) x 25

Merkins (on block or not) x 25

Flutters x50 (sgl. count)

Overhead Press (w/block) x 20

Block or dumbbell walk (Up steps to Pad and back)

When finished with full round mosey hard to bottom of Pad drive, up and down the steps, rinse and repeat.

Did this 3 times

Weinke was still loaded with pain, but I modified to save some energy

Hold’s:  I wanted to get some additional running in for the soccer arms (which includes me) so we did some holding stations.  Split group into two (3 each).  Group 1 runs length of building up hill to other portico, turn and come back.  Group 2 holds a pose, sort of like the boy band group on the Geico commercial that does not dance.

Round 1 – Feet at 6″

Round 2 – Al Gore

Round 3 – Plank

Mobile Stations:  Split pax into 3 groups.  Station one is the mobile or relief station.  Here you do 100 sgl. count Flutters and relieve station 2.  Station 2 is doing amraps SSH.  When they are relieved they go to Station 3 which is amrap Merkins.  Rinse and repeat twice.

Believe it or not (fine don’t believe it) that was about it.  The stations took a chunk of time and were just as awful as they sound.  The Coors was consumed in full, some wooziness but we Ubered back and arrived one minute late.  It was my pleasure boys.

Announcements:

Rotary Pavilion Fundraiser and Chili Cook-Off.  Timeframe has a recipe that will win it all, bathroom needed

Upcoming events:  (check these for accuracy please)

9/14 – Stair Climb (see Roscoe or Whoopee)

9/21 – Stop Soldier Suicide

9/28 – JJ 5k

10/5 – Ragnar

Upcoming Gashouse Q’s – JJ (9/14), Hushpuppy (9/21)

Prayers / Concerns:

Bondo and family

Timeframe and family

Working partners with health issues

HushPuppy’s Pastor with health issues

Disclaimer:

Pledge:

Warm up:

SSH’s – 23 IC (no idea why)

Squats – 20 IC

Flutters (I think) – a number IC

YHC is tired from all of that 1/2 mile I put in as EC arriving a bit early today.  I don’t feel like runnin, Watts Up, how bout’s you take the guys on a mosey.  I’ll hang out here for awhile.

As the plan was building I felt my challenge was to recruit as many BC pax as possible since numbers can vary.  The Pax showed, and what an intimidating group it was.  Watts Up left me with a pack of beasts too boot.  Once we rid ourselves of the runners we unloaded the Pilot weighted down with non potable Coors blocks.  I had a couple of 25 lb. weights to boot.

The Painlabber’s were quick to help me in my initial start up efforts as the wind and my own lack of guidance slowed me a bit in getting us started.  Many thanks to VooDoo who apparently has music on demand.

The Thang:

Stations:

Initiate each request in stations, slow mosey to middle of parking lot to get in 10 Monkey Humpers in between each one.  Three rounds finished.

Flutters x  50 sgl. count

Heels to Sky x 20

LBC’s x 25

Squats (with block) x 25

Merkins or Merkins on Block x 25

Block Curls x 25

Overhead Press x 20

Block Walk

Slow Mosey to bottom of Schiele trail, coupons in tow.

Bottom of Hill:

Dora 1/2/3

Partner up.  Mosey part way up hill, drop and give us one burpee.  Back down and relieve your partner who is doing:

100 O/H block press

200 block curls

300 O/H block tricep push (modified to 200)

Clavin was performing a mosey NUR which I modified for all.  Walking uphill backwards was a great audible and smoked those non usage muscles

Dora 2:

Got to get our legs in gear.  Same exercise just 200 block squats

Mobile Stations:

Station 1, Pax does 100 flutters and relieves Stations 2 and 3.

Station 2:  Amrap Freddie Mercury

Station 3:  Hold 6″ until relieved

As we were within shouting distance of parking lot we stayed in the woods until about 1 minute ’til.  As we emerged watching Watts Up smoke the Bootcamp the sweet chime of bells rang as we struggled to get the blocks back to the Pilot.

Time:

Announcements:

Monday, Sept. 2 – Labor Day, Murph, 7:00 Martha’s, Defib Q

BRR – 1st weekend in Sept.

9/11 Stair Climb – Sept. 14th.

Upcoming events, 5K for Vets, JJ 5K, Ragnar should get us through 1st week in October

F3 GSO needs 3 BRR runners, financial assistance avail (may even pay you to run)

Prayers/Concerns:

Dry Rub – Stepmom

Bondo – Friends and acquaintances

Tophat – Mother

For the kid’s and teachers returning to schools

Q fail as I did not get additional information on Vespa.  I do hope he returns and I saw Bondo talking to him for awhile so maybe he has info as well.

Honored to lead today, it was my first Painlab Q.

Linus

Disclaimer:

Warm Up:  

SSH – 20 IC

Merkins – 10 IC

Squats – 10 (I think) IC

Pledge:

Mosey: 

Crosswalk between Grier and FPC, jaywalk to get to the stairs, guess we were excited.  FPC, building affectionately known as The Pad.  Borrowing a page from Gastone’s playbook we were stationed at the top asphalt parking area at The Pad.

Modified 11’s:

Run down to 3rd lightpole on the drive and do 20 squats, back up to station; drop and perform one merkin, back up and down the stairs with one merkin.  Set of 21’s I suppose you could say.  Did this for a certain amount of time, did not finish but occupied large amount of time.

All Flutters:

3 stations.  Station 1 is the mobile.  Pax 1 completes 100 flutterkicks.  Pax 2 at station 2 does amrap merkins.  Pax 3 at station 3 does amrap merkins.  Pax 1 relieves Pax 2.  Pax 2 relieves Pax 3.  Pax 3 goes to station 1 and completes 100 flutterkicks.  Continue on……………  The amrap part was supposed to be merkins, squats, SSH and just continue in that order.

Hushpuppy a bit woozy from headrush, back to Painlab………….then there was two.

Stationary/Run:

Partner one holds plank while other runs up steps to the Pad while Partner two holds certain position.

Round 1:  Plank

Round 2:  6″

Round 3:  Al Gore

Run:

Approaching 7:45 ‘ish, off for a mosey run to the Garrison/New Hope stoplight, turn from there and head back to the Schiele.  Arrive Schiele at exactly 8:00.

Announcements:

Rankin Lake – Run, ruck, etc. event – 10:00 – 2:00 Sat. 8/17, Pizza Man for details

Painlab – May still need Q for 8/17, hit Watts Up up for details

Gaston Residential Services (GRS) – fundraiser (Casino style), Friday 8/23 – see Rudolph for details

Concerns and Prayers for: 

Pizza Man

Dry Rub and family (M in hospital for bronchitis)

Rudolph (friend with mass on kidney)

Disclaimer:  Watt’s Up

Pledge:  Watt’s Up

Watt’s Up and Linus had a vision, let’s get Bootcamp and Painlab to work out together.  They said it can’t be done?  Well, nobody said that, but we are going to get it done.  Fellowship mosey up to Grier, across the street and meet at the Pad at First Pres., or mosey up to Grier, to the track and complete two laps, meet at the Pad at First Pres.  Linus with some mumblechatter, and then somebody handed me a medicine ball.  Next  thing you know I am the six.  Good deal because the first exercise at FPC is on me!

The Thang:

Dora 1, 2, 3 – Linus

100 Merkins / 200 squats / 300 flutters (dual count) Pax mosey up steps and around building (The Pad), modify can fellowship mosey and stop at the top of steps or lunge walk.

Mayor 10 second countdown: 3rd time is the charm for Mayor after two real 10 counts, toss the Deck of Death card and chat about F3 Dad’s.  Next F3 Dads events are at Folsom and The Yank.

Round of Mary  – Short Sale

Four Core (in cadence count) 4 count of Jack Merkins, In/Outs, Spider-man Merkins, Ski abs jump up, overhead clap, repeat 1 minute.

30 seconds of:  Fifer Scissor Alt Punch, Big Boy Sit Ups, American Hammer, Freddie Mercury, X-Crunch, Long Arm Crunch, Plank Knee Tap, Hold Plank, Baby Makers (though I am not sure everybody lasted the entire 30 seconds), see Short Sale for soundtrack if needed, name not guaranteed to be kept covert.  I could have used a cigarette.

Pass Ball – 10# – Watt’s Up

Pax lines up in standing position facing each other.  25 Monkey Humpers OYO:

Al Gore position, Pax toss 10# pound medicine ball back and forth to each other, rinse and repeat (bring ball back) several times.  Penalty if ball is dropped for all Pax, 5 burpees and ascend to 20 max.  Each round take one step back, rinse and repeat as many times as needed.

Dora 1, 2, 3, 2nd round – Linus

100 Rotators or Heels to Sky / 200 American Hammers / 300 Flutters (all single counts)

Pax mosey up steps and around building (The Pad), modify can fellowship mosey and stop at the top of steps or lunge walk.  Seems silly after Short Sale ab destructor.

Mosey/Fellowship Mosey back to the Schiele.  Pax that get back first please double back for the six.

A couple Deck of Death Cards later……time

Words of faith and Inspiration by Monk courtesy of Def Leppard.

Announcements:

• Murph at 7:00 at Martha Rivers July 4, Whoopee for details
• Stroganoff mentioned the importance of Q Source and locations each Sunday
• 7/21 Tronmoss 5K @ Crossroads.  Collections will be taken and donated to F3 Rowdy @ Suncoast, Missionary work.  There will be three divisions, Hate / Regular / Respect.  It is assumed Gold Digger will take the Hate division and possibly double down to get the Regular as well.  Seuss will take the Respect level
• 9/14 Duke Energy Building, Charlotte NC, 911 simulation climb, more information to follow
• Least of These Carolinas serves over 300 foster kid’s with 80 homes in Gaston County.  August 7-11 (check dates) camp at Crowders Ridge needs chaperones.  The event is in jeopardy of being cancelled due to lack of supervision.  See Anchorman for any details, your help is needed.
• 7/13 FIA in Lake Wylie, 7:45 at Oakridge Middle School.  Hushpuppy has volunteered to hold a 2.0 friendly workout so any and all mom’s can go
• Whetstone – Roscoe is Q, please enroll if you are not already and become a part of this program.  Tooltime approved.
• 7/4 – 6:30 – until (tbd) at The Yank, special workout and reading of the Declaration.  Special guest speaker Sam Warner with FPC.
• Tuna 200 Team 2 still in need of Pax

Concerns:

Montross and EZ Rider, family

Lewis family

Monk and his family move

My apologies for the delay in this backblast.  Life is moving at the speed of life.  48 Pax I think at multiple confirmation counts.  I cannot declare enough the emotional high’s that Watt’s Up and I had after this event.  We had an absolute blast and hope you did as well.

aye……

We collected four total for bootcamp out of Painlab and F3 Dad’s.

Mosey into the woods.  One lap around the trail.  I thought I saw an Owl swoop by, turns out it was probably a brown headed nuthatch but man don’t they look similar?  Legend has it that Linus brought some HIM’s into the woods, b*@#% slapped them and left them bewildered at the end, boom….Mic drop departure.  Reality is that Linus and three HIM’s ran into the woods and three Pax emerged carrying a semi-conscious Linus.  Departed early to vomit in solitude.

Moving on…..

The Thang:

11’s at the Bridge:

Flying Squirrels counting up at bridge 1, squats counting down at bridge 2.  Group stayed well together and mumblechatter was strong.  I got lost, apparently did some ec near the end, probably made up for the modifying.

One lap around the trail.

Dora 1-2-3 (Whoopee had to have the hills)

100 Merkins / 200 Squats / 300 flutters – Watts Up and Stinky Bird went up the hill all the way to FPC on the first round since they didn’t know where the crest of the hill ends; what are you going to do?

One lap around the trail.

Mumblechatter

Mumblechatter

Mumblechatter

Should we work out anymore?

Quick lap around the pond to re-start the process.

Merkin Crawl – 50 feet

A little more modified ab Dora:

LBC’s / Rotator’s / Heels to Sky

I feel like I’m missing something else, we really did work out.  Either way it is time to emerge out of the woods.  Linus had to bolt, covering for somebody at work today.

See you at the Convergence.

Aye….Linus