I got woken up around 3 am to help the M with a migraine headache and was a bit grumpy and felt like complaining by the time I got to Bulldog. Was it right? No, I should be grateful that I have an M to take care of. Is it frustrating that she deals with migraines and kidney stones frequently? Yes, but this world is what you make of it. So lets take those frustrations out in the Gloom with these fine Hims that decided not to fartsack this morning. We get some warm-ups in and then start our set of core exercises. Tune in to some Van Halen and lets get to work!

work against the clock for 50 seconds each:

Set 1/2: LBC’s, baby makers, heels to heaven, rev LBC’s, oblique’s, American hammers, Superman – lets rifle carry our coupons around the lot and then R&R

Set 3/4: Burpees, curls, OH press, triceps ext, CDD’d, single curl, decline chest press – lets curl while we walk the lot R&R

You may have guessed it. We talked about where we was from. Ohio, Spain, Charleston and Spidy left early before telling us where he got his birth name? Moving around is never easy, but I will say that it builds character. I can think of many more ways to build character, but some times you don’t have a choice. 

Announcements: Primal Extension this Saturday @9am, Pushing Rocks weigh in today

Prayer Requests: Radar’s sister, Bubba Sparks’ 104 year old Grandmother, Clavin’s M, Tubes’ M, Turtleman, Huckleberry, Orangeman’s M traveling.

Good work men! I am happy to know each and every one of you.

12 men gathered at a Folsom to round our February with some beautiful weather.

Warmup

Mosey to Shelter

20 calf raise, 20 Step ups, 20 dips, and 20 derkins. Rinse and repeat 3X

Route 66 LBC’s from bottom of parking lot to the top. Crab walk backwards every two spots then increase the rep by one.

Head to the tennis court for some stacked 4 corners.
First corner 5 Burpees, 2nd 10 Mike Tyson’s, 3rd 20 Squats, and 4th 30 Flutters

Partner up for Dora, first partner runs to the other side of tennis courts while the other does their work

100 Jungle boy squats, 200 Hand Release merkins and 300 Side straddle hops

Announcements

9:30 Extinction run Saturday

Folsom closed

Q Vs Q old School Saturday

Q Vs Q at the Goat Thursday

Prayer Requests

Wirenuts family (Mom)

Hayes Family

Chubbs dad

My mother in law

Melinda White

Huckleberry

Praise report

Bedpans friend Jason’s healing

They found what was causing Chubbs dads issues

This backblast title was intentional click bait to increase traffic to our web site, so that we can reach more men, to build character and for the improvement of male leadership in our communities.  Aye!

While we did end up on the Hudson, it might not qualify near the level of Capt. Sully landing that plane on the river in NYC.

Reality… we rucked pretty fast from Publix to East Hudson and back with time remaining for some Mary in the parking lot.

Bandit

Check this out!

Warm Up:
Imperial walkers
Toy soldiers
High knees
Squats
Merkins
Flutter kicks
American Hammers

Around the world, 10 each way
5 halo each way
Squat curl press 10
Merkins 10
Knee to elbows – slow
K. Swing 15
REPEAT

Lunge walk to the broken lamp. (sound like a bar)

5 Burpies
Monkey humpers 10 IC
Zombie walk
Monkey humpers 10 IC
Zombie walk back

Dips
LBCs
American Hammers
Derkins
Curls
Calf Raises
5 Burpies
RELEAT

Lunge walk to the broken lamp. (sound like a bar)

Timeframe took over and crushed the last 15 minutes.

Well it’s Saturday it’s 0700 and no one took the Q. So as Site Q I’m more than willing to dish out a beating. Everyone ready great quick disclaimer and we’re at it.

Warmup: SSH, Squats, MNC, Merkins, Hillbillies, Don Qs all 30 reps each

The Thang: While moseying some what aimlessly around the back roads of The Big D we’re stopping at random intersections performing 30 reps of various exercises. At our first 3 stops we did 30 merkins and 30 Imperial Walkers. Next 3 stops we did 30 Squats and 30 Air Presses. We finished our aimless mosey at the Carr School Playground the perfect spot for a modified Triple Nickel. Instead of doing 5 x 5 we did 5 x 6 to keep my 30 rep scheme going. We did 5 rounds of 6 pull-ups and 6 Burpees with a little run between. Now that our grip is burnt out and we’re good and tired and burning with lactic acid let’s get in some partner work. We ran through some Dora 1-2-3 with 100 hanging leg raises, 200 squats, and 300 LBCs. Once finished we’re moseying back to the flag with a few more stops with 30 reps of random exercises on the way back to the Flag where we finished the workout with 30 more Squats and 30 more Merkins.

TIME

For those of you counting at home that was an ass ton of Merkins and Squats.

COT

Announcements: Extinction Run, Pushing Rocks, Q vs Q

Prayers: Hayes Family, Turtleman, Huckleberry, Clavin’s wife, PAX running Viking Dash, My Family, and I’m sure so many more.

Some rucked and many ran and all got a little better.

Prayer Request

• Clavin and M
• Volt and Mozart and family
• Hayes Family
• Tooth Fairy and family
• Huckleberry
• Wire nut and family

Announcements

• Extinction Run
• Community Foundation Run

YHC showed up to the AO to seeing a few guys getting in some EC.  Hoping that the rain would hold off for the morning, but it started about halfway through the workout.

7:00 a.m.

Disclaimer for the PAX including 2 FNGS and we got started.

Warmup:

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

Pain Lab broke off on their own and we moseyed to the middle school.  There we used the parking lot for Route 66.

Merkins then lunge to every other line.  On the way back on Route 66 we did Squats and bear crawled to every other line.

After Route 66 was traveled we moseyed over to the church for an escalator in the parking lot.  We used the 4 corners of the parking lot to stack the following exercises at each corner.

10 Merkins

20 Freddie Mercury’s

30 Revers Lunges

40 Mountain Climbers

Now that we got escalated we moseyed around to other side of church and up the stairs.  At the top of the stairs we held wall sit for 1 minute then moseyed under the church awning and held plank for 1 minute.  We completed 3 rounds before moving on to

DORA 123

100 Merkins

200 Squats

300 Flutters

Time starting to run low so…

Tabata work- 20 seconds of work and 10 second of rest for 4 minutes.  The excersices were

CDD

Monkey Humpers

LBC

Shoulder Taps

Less than 10 minutes left we moseyed back to the start and finished with ab work.  25 reps of following excercises:

LBC

American Hammers

Flutters

Scissors

Reverse Crunch

Freddie Mercury’s

Time 8:00 a.m.

Annoucements:

Q versus Q at the Goat this Thursday.   #1 seed Roscoe versus 64th seed Whoopee

Extinction run Saturday March 4th.

Name o rama then we named our FNG’s.  Welcome Bookman and Bangwagon!

I took us out in Prayer.

Thanks for the opportunity to lead.  SYITG.

20 Strong this Morning, we Took a trip to McQitters Wall. Stairs at the Methodist church and some Dora as well.

I mixed in some other work as to keep the pax on their toes.

Prayer Request,

The Bed Pan is Full,

This is the first year running the Dam2Dam for this team, Heard from other PAX that have have ran this relay that it was a lot of fun, challenging, but a fun relay. So when registration open, YHC was online to get signed up. Sorry, not very creative, so we had a boring team name. Next step was to put a team together, so late November, started assembling a team of PAX.

Warm-up – Started out at 3:45am for a 1:40 min drive to starting point; 6:15am start time.

The Thang

The Mt.Regal leg – Serena started us off with a 5.4 miler

It’s All  Down Hill Until It’s Not leg – Orangeman with a 3.9 mile run

The Some Beech leg – YHC with 7 miles

The Windmill leg with Tiger running 3.8 miles.

Welcome to Saluda – Positraction spinning out to start his 5.1 mile leg

The Up Hill Finish w/Tesla knocking out 3.3 miles

Round one is complete and back to the lead off with Serena

The Lake Life leg – Serena pushing 6 miles

The Easy Like Sunday Morning leg with Orangeman easily knocking out 4.7 miles

Eat Mor Chicken leg – YHC wrapping up 5.3 miles

Are We There Yet was all Tiger said on this 7.8 mile leg

Fear the LORD is Positractions thoughts as he finished 7.6 miles with a big climb towards the end.

Tesla with the glory leg and a 3.35 Fast Finish.

The team was waiting on Tesla in the parking lot for his glory finish and a cold beer in hand. As he came in we carried his well deserved cold beer as we ran to finish line with him….

Team F3 Gashouse finished 15 minutes ahead of our target finish time. Great job to all runners! Looking forward to next year’s Dam2Dam race and running again with this group of guys.

Over and out,

Breaker