Category: Backblast (Page 1 of 879)

Hadn’t Q’d for a long time, due to IR.   It was really good to get back into the mix.

Here’s what the 18 PAX and YHC did.

WarmUP——————————————————-

The Thang—————————————————–

Mosey, stopped a few times for some core work.

Did some Monkey Humpers, too, for the early-morning drivers on Eagle Road.

Arrive at Cemetery for some hill work.    Did Jacob’s Ladder (7 hill runs, stacking burpees at the top)

Did a three-man relay, AMRAP-style.    First PAX on Merkins, 2nd PAX on SSHs, while the 3rd PAX runs in-between.  Rotate.

Mosey’d back to Start for Mary, and the obligatory “5 Burpees-For-The-Train”.

Announcements———————————————-

Tooth Fairy Q next Friday at Tequila Sunrise

Jane Fonda’s house for happy hour

Goonie Ruck

Young life golf tournament

Rice and beans, May 14

Extinction run May 18

Need help unloading a charity truck May 11 (Flintstone)

Murph challenge – Memorial Day

TAPs & Gratitude———————————————–

Jackson Kurti, Nutria’s kids, Turtle Man, huckleberry, anchorman, Kool-Aid, Flintstone’s friend, Blueprint

A PAX was grateful to be out here.   YHC was grateful to Q again.

The workout was derived from ChatGPT. It was actually pretty good.
I was able to spread the word about the extinction run.

Be on the lookout, next time I Q, I’ll be calling “weed pickers” and “arm pretzels” courtesy of Noodle at The Big House in Princeton, NJ.  (If you’re thinking those aren’t actually exercises, I won’t argue otherwise, you can air your grievances while we do them anyway.) See actual bb below.

Laps Around the Square

YHC posted DR at Lake Wylie’s Running AO (Barracuda). Not set route. Interval running. We got in close to five miles.

PAX: Deer Tick, Warrior, Gilligan, Ice Bear, Rockette, Ice Bear, Floss, Dunkaroo

YHC had the Q in Lake Wylie at Poopdeck, plus 7 PAX ready for a good ol fashion beatdown.

WARM UP:
We took a couple of laps around the parking lot and circled up for the warm up.

10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches

The BEATDOWN:
We took a run around the back of the parking lot near Rey Azteca where I had set up for stations. We split into groups  of two and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the parking lot.

#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH

#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC

#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)

#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain  Climbers (count one side)

The PAX rinsed and repeated at least one time and then we headed back toward COT.

We had 6 out this morning at Folsom.

We warmed up with : SSH, Hillbillys , Windmills, Gravel Pickers, Moroccan Night Clubs, Overhead claps, and Imperial walkers

We mosied up to the blocks and did 3 set of Curls, Tricep Extensions , Rows, and Swings at 15 reps each

We made our way down to the big hill and did a partner timed Dora. Partner 1 would do the work while partner 2 ran to the bottom and back then we switched off. The work consisted of: LBCs, Merkins, Big boys, Freddy Mercurys, and Squats. This gave each man a chance to run the hill 5 times.

We finished up just in time for COT!

5 HIM made it to TRB. We talked about owls and the moon. We sweated. It was great. You should’ve been there.

Announcements – CSAUP, 2nd F lunch, Extinction run

Prayer requests – good report from Timeframe about Turtleman, Huck, Jackson Curti, YHC’s family, Rebar’s aunt Hedy

Sunday, April 21st we had a healthy gathering at the Horse for some ruck and run. We followed up with our study of John Maxwells 21 Irrefutable Laws of Leadership. Chapter 2 is on influence. Very similar to QSource on Persuasion. As always, a heathy discussion.

Friday (4/19) was an awful day for me. We had to put our dog down that afternoon. Anyone who has that shared experience can experience the gut-wrenching decision of what is best for the dog comes at the expense of the process. Worse yet was the countdown until the 2:15 appointment. I worked from home and Pookie was in her customary spot in the home office within an arms reach. I fed her a box of snacks and treats as my guilt swelled. Pookie was a rescue that began as a two-week foster dog experiment. On day 3 that booger escaped out the door and challenged every bit of F3 fitness I had built to chase her over the neighborhood for 45 minutes in the dark. Once she finally tired to the point of a friend placing a leash around her neck and putting her in the car to return home, I was ready to return her, but my younger daughter pleaded to keep her. We obviously did and she became endeared to our hearts and part of our family. We believe her early life was on a chain in a back yard in the elements without much care or attention. The vet gave her the care and meds help. Pookie survived a tumor from her liver where the Vet estimated we’d have her 6 months at best. She made it almost 2 years. She’s been on joint medication for about 18 months and since Thanksgiving her rear legs have been struggling in day to day movement. About a month ago, she escaped again the Saturday night the Wolfpack won the ACC Championship (it was my fault for letting her out of sight). The Coconut Horse guys showed up that morning and helped search (thanks to those guys) but she wasn’t found. By that Sunday evening, I figured she went off to die on her own. But Monday morning, she showed up at a neighbor’s house. Pookie wasn’t done yet. That bought a few weeks to be with her but her health continued to decline as I was having to carry her upstairs or help her get around. I was trying to avoid the signs but they eventually became too clear. It was the 3rd dog I’ve had to put down and it’s the worst part of having a pet. So how do I pay homage to my girl? Fortunately I had the Q  Saturday and had one idea.

An FNG was in the circle Saturday morning. Alex Betancourth came more or less on his own though Enchilada had been EHing him. A former Army guy now working in financial crimes at BofA. I took a moment to cover the 5 core principles and then asked if Alex thought he wanted Mayor’s Pain Lab or follow me with the bootcamp. He chose the bootcamp. Now time for the unconventional warm-up – Pure Cardio: 10 exercises at 30 seconds each.

SSH, Merkins, Squat Jack Twist, Flying Squirrel, Plank Jack, Shoulder Taps, Hand Release Merkins, Ski Abs, Squat Jumps, Jump Rope

Coming in with a heavy heart, I took some measure of joy to catch glimpses and groans from the PAX as they suffered through 5 minutes of steady action. It was time to depart and 5 men followed me, including the FNG. We moseyed to the west side of Parkwood Baptist Church parking lot. Let’s keep the cardio going with EMOM:

• 3 burpees
• 6 merkins
• 9 squats
• 1 minute rounds, rest once the work is complete
• 10 total rounds

I intended to mosey to the old VA hospital hill for 11’s but took inventory of the PAX and Omaha’ed to remain in the same spot using the medians for Hand Release Merkins and Lunges. I hung back w/ the FNG (cover the 6) and we chatted. Alex stated “you guys are in really good shape!” I responded it takes more than 1 day a week and he should look at some other mid-week sites to kick start his desire to obtain better fitness. Dr. Seuss was the bat-flipper for this segment (no surprise there).

We took the long route to the other side of Parkwood at the top of the parking lot in front of the mobile trailer. I shared the prior day’s events about Pookie. The best thing I could incorporate to the workout was to play “Fetch.” We divided into two groups of three. Group 1 threw a tennis ball down the parking lot for Group 2 to chase and return. Group 1 would do core exercises then flap-jack. Exercises were:

Reverse Crunch, Slow Freddie Mercury, American Hammer, Opposite Knee touch-crunch, Butterfly sit-ups, Heels 2 Heaven.

We moseyed back to the base for COT. Announcements – Goonie. Prayer requests – TurtleMan. I asked Stroganoff – “whatever happened to BandCamp?” Strog’s son had posted a few Saturday’s in a row but recently been missing. Let’s go BandCamp – get in the game! More due to the FNG’s current job – we named him MasterMind – welcome.

Thanks for indulging me to vent about my dog. RIP Pookie.

Prayers for:
Sister Acts grandpa
Bedpan
Huck
Turtleman
Anchorman
Others not mentioned

Announcements:
Tobacco Road Relay
Extinction Run
The Goonie
Lunch next month