Author: Tube (Page 1 of 10)

It’s the perfect weather to show up for a beat down.  This is not fartsacking weather boys! This is the time to shine, to push yourself and challenge your breaking point, lol. Nobody wants to do this stupid stuff in 85 degree weather with 100 percent humidity.  Lets get it in now.

We had a good turn out with 7 total. There was a camp-Out at The Schiele with the boys scouts this morning which prevented us from our VIP parking status. We found a spot back towards the picnic table to circle up. I broke out some NIN’s station for tempo, set the clock for 50 on, and  10 seconds to transition to the next exercise. 

Set 1: LBC’s, baby makers, heels to Heaven, rev LBC’s, Superman hold, and American hammers. Rinse & Repeat

Set 2: Let’s hit the trail and riffle carry our coupon, curl your coupon halfway down, then over-head press across the bridge. Stop and sumo squat w/coupon, bear crawl up the hill, derkins, step-ups and triceps dips on the bench. Mosey back down the hill, pick up your coupon, around the world until the hill, curl up the hill, and return the base. 

Set 3: Circle back up and pick 1 of 7 work out stations; Merkins to max, over-head bar bell, curl a coupon, shrugs two coupons, over head flys with scuba weights, plank jacks, and shadow box for 50 on/ 10 off. Rotate after each set counter clock wise. Rinse & Repeat. 

With 4 minutes left, let’s do Mary. Gotta show to know. 

Good work men! 

Prayers to Turleman, Jackson Hall family, my M’s kidney stone, and all the other prayers that may have been spoken and I forgot and for those not mentioned. 

This won’t be your ordinary ruck this morning. I promised the guys that we would do something  totally new to F3 this morning, so I shared what I learned from a podcast with Gary Brecka. Gary is a Human Biologist, biohacker, researcher, and an anti-aging and longevity expert…so he says. If you haven’t checked out his videos, then you need to do so. Lets get some stretching in before we get started. We stand straight up and move in to an Egoscue method stretch. Stand pigeon toed, hold your arms out by your side, rotate your thumbs to point behind you and make 40 baby circles backwards while making sure you hold the tension in your shoulders. If it doesn’t hurt, then you’re not pushing your  arms backwards enough. After 40 circles, bring your hands down in front of you and take your fingers interlaced together facing down. Bring your hands all the way up, palms to the sky and look up focusing on your middle fingers for 10 seconds. Slowly bring you hands down by your side.  This technique gave my low back pain immediate relief.

Let’s ruck down to Martha’s house where we’ll get some merkins, squats and step ups in while we made our rounds. In the middle of all this, I threw in some breathwork. Gary created his technique from Wim Hof. You sit down and take 10 obnoxiously deep breaths, hold it on the last breath for 30 seconds, take another deep breath and hold it for 30 seconds.  Your hands will get tingly, your neck will get warm and you may experience a little lightheadedness. You shouldn’t experience any brain damage, but I am no expert so don’t take my word for it. You do this 3X’s with a short break in-between. There are many reported benefits of breathwork meditation, from reducing stress and anxiety to improving sleep and mood. 

Check him out for yourself https://www.youtube.com/watch?v=rlMiCE6k9MU

Prayers for Turtleman and all others mentioned and not mentioned. 

Good work men!

I’m a little slow this morning with the below freezing temps. I rolled in at 5:29 to see to Popo parked parallel in the parking lot. Hmm, never seen these guys before. Could they be here to get some? Naa, they’re just sharing some coffee and doughnuts. Spiderman is the only Him here! I guess it’s just the two of us. We start our warm ups and who shows up late for the party, Hunchbck, then two minutes later Sledge, Hey! We have a party! Let’s get it on!

We start with ABC’s, Freddy Mercury’s, LBC’s, R-LBC’s, CDD’s against a 50 second clock. Rinse & Repeat. Lap around the parking lot with kettle.

Next up, Flutters, Heels to Heaven, Starfish, American Hammers, Plank Jacks against a 50 second clock. Rinse & Repeat. Lap around the parking lot with kettle. 

Finally, let’s get in some legs. Squats, Step ups, Calf raises (inner/outer), Lunges, R-Lunges against a 50 second clock. Rinse & Repeat. Lap around the parking lot with kettle.

With 1 minute left, we get in some Merkins to finish up. 

Announcements: Gashouse and PainLab will switch Q’s for a role reversal this Saturday.

Prayer request: Prayers for Hunchbacks dad and Turtleman.

Sledge took us out with prayer 🙏

Apparently, we rucked and I didn’t do a backblast , so here is a catchup.

We rucked with I think (4) guys. No one else claimed it, so….

We had a good turn out today with (5) Hims ready for a PL beatdown. I always feel that the core does not receive enough focus, therefore a core day is always necessary. Some of you may not be a passionate as I am. We split from the Gashouse  group and make our way to the corner of the parking lot. I let them know to bring their kettles because we will us them. 

For this round we work for 50 seconds and use 10 seconds to transition to the next exercise. We get started on our 6ix with ABC’s. For those of you that don’t know, that’s using both your legs to spell out the alphabet while your legs are few feet in the air. I have never been able to complete the alphabet in 50 seconds. Some have asked if it’s lower, upper or cursive. It’s you against you is what I say. I use all caps. Then we move to Freddy Mercury, LBC’s, rev-LBC’s, and CDD’s. Through out this whole set, I keep getting the side eye from Clavin and an accessional question as to when we are going to use our kettle 🙄. I must have touched a soft spot with him 😂. Rinse & Repeat 

Lets rifle carry around the parking lot.

Next round: flutters, heels to Heaven, American hammers, starfish and plank jacks. And more side eye from Clavin😂.  Rinse & Repeat.

Lets rifle carry around the parking lot.

Now lets mosey down the trail with our kettle, stop at the 1st set of benches and let’s do step ups for 1 minute. Continue on to march across the bridge to the up hill. Bear crawl up the hill. Stop at the benches and do 20 incline Merkins. We did 20 squats then lunged slowly down the hill to retrieve our kettles. Curl our kettles back up the hill. Once we are back at our spot, we go in calf raises inner and outer.  

Last set was 11’s with squats and merkins.

Good work men!

Prayers for Turtleman 🙏, those spending Thanksgiving by themselves, the Israel conflict, Ukraine, and those prayers I missed. 

Christmas is just around the corner and and I for one will be indulging in an extra serving of some of momma’s cooking. You know what else we all need an extras serving of…? A beat down!

There are a lot of fart sackers right now that are not showin up for one. Bulldog was a little light this morning with 3 Hims and zero showed last Tuesday. PainLab was sort too. I guess if your fartsacking, you’re probably not reading these either. I’m on def ears I suspect. I know this, I feel great after getting it in this morning. I need more!

Spiderman and Hunchback showed for a legendary Core’n more workout delivered by yours truly, TUBE.

You know the drill, 50 seconds of work and 10 seconds to transition to the next exercise. Here we go!

bear crawl around the circle, starfish, baby makers, LBC’s, rev-LBC’s, obliques, American hammers, superman’s. Rifle carry coupon round the parking lot. Rinse & Repeat.

Don Quixote’s, weighted squats, high knees, Merkins, Peter Parkers, BURPEES, Moroccan knight clubs. Rifle carry coupon round the parking lot. Rinse & Repeat.

Prayers to Turtleman 🙏 and to all the unsaid prayers needed in our circle, our county, our country and over seas. God Bless 

The night before, I caught Maybelline tryin to give away my Q! No way man! Without accountability, I’m liable to fartsack!

I start with a few warm ups then send the pack for a mosey around the backside of the park to meet me at the bottom of the lot in the park.  I just can’t run anymore, improvise as needed.

On your 6ix, we work for 50 seconds, transition to the next exercise. Flutters, LBC’s, rev-LBC’s, oblique crunches. Run around the 2nd light pole and back. Rinse & Repeat 3x’s.

Next set, on your 6ix, same deal. Merkins, incline merkins, Derkins, shadow boxing, Run around the 2nd light pole and back. Rinse & Repeat 3x’s. 

It’s time! Somehow Hushpuppy shows up at the end and joins us on the mosey back to Snowballs. 

We get back with half a minute left. On your 6ix for some American hammers til the end of our time.

Good work men!

Prayer Request: Huck, Turtleman, Mayor, Norwood, Jackson Hall

Some of you may have heard, but Tube released his reign over PainLab after something like 3 1/2 years.  It was bitter sweet, but it was necessary for the growth of the site. I am thankful for Hunchack’s willingness to take control. He has already proven to be a formidable leader in his forethought and planning. My man already has the entire year of 2024 scheduled with site Q’s. That’s impressive to say the least. That might be a record for our region? I appreciate those that were able to post today to show me the love. In return, I promised not to let them down by giving them a classic Core’n More style beatdown. 

Let’s begin with crabbing a partner. While one partner does one exercise, the other alternates with a different exercise.  Rinse & Repeat 3x’s. Work for 50 seconds, 10 seconds to transition. 

Set 1: Flutters/American Hammers, LBC’s/star crunches, rev- LBC’s/V-ups, oblique crunches/boat hold

Set 2: Merkins/chest press, incline merkins/triceps ext., derkins/overhead press, shadow boxing/clean & press

There was some complaining, so I know there will be a little pain the next day.

Update: Time Frame paid me a compliment Sunday and said “I haven’t been this sore in a long time”. 

Prayer request for Turtleman, Jackson, and many more that I could not remember cause I didn’t take notes. 

Good work men!

Great morning for a Ruck! Bad time to fartsack.

We rucked around Martha Rivers stopping every 5 minutes to get 20 Merkins in each time. We had some good mumblechatter between the three of us. 

Announcements: South of Dallas is playing Saturday night to raise money for the Rotary Garden Club. See Bandit for details! Tubes last official Q as the site leader for Painlab is this Saturday. I think I have been site Q for almost 4 years. Is that a record for Gashouse?

Prayer request: Voodoo’s daughter, Bandit’s brother-in-law Michael, Pray for Bandit, Jackson, Turtleman and Teachers (all the bullshit they have to put up with now)

Good work men!

Yesterday, I went to see Turtleman at CMC Main. He received the green light to be moved to the new Rehabilitation Center next door. That was the first time he had taken a breath of fresh air since his admission in early August. He is still in a battle to recover and it’s a long road ahead. Please continue to pray for he and his family 🙏. A specific prayer would be for his appetite to increase. He has to start eating more to get through this PT. He thanked me for being there several times. Afterword’s, I went home and hugged my daughter and told her about my day. I feel guilty that I get to come home and love on my family. Does that sound crazy?  I wish I could trade a week with him so that he could come home, eat 3 meals a day, sleep in his own bed, love on his wife and kids and regain the strength to take on this battle. He just needs a break, but that’s not an option. Sorry, I’m just overwhelmed with emotions from my visit with him.

I set up a ten foot wide circle of four post cards with a specific exercise at each station. We did each exercise in a rotating order 3x’s. Then we moseyed to the nature trail while riffle carrying our coupons. Dropped them at the bottom of the hill and bear crawled up the hill, did 20 squats and moved over to the benches. There we did 20 triceps dips, then 20 incline merkins. Moseyed back to our coupons and  carried them back to base. Flip the cards over and there were 4 new exercises that we rinsed and repeated 3x’s.

With just a few minutes left, we did Mary for 3 minutes.

Good work men!

I’m looking forward to giving up PainLab next week to the new AO. Be there to fins out who!