Fitness, Fellowship, Faith

Category: Backblast (Page 1 of 419)

A Cool Prison Break

The air was a little chilly, but 6 PAX made it out and put in 5 miles at Prison Break this morning. Strong work guys!



12/5 – Shelby convergence, meet at Ingles in Dallas at 0600 to clown car, let Pizza Man know if you’re planning to go

12/10 – Blood Drive at Park Street Methodist in Belmont

12/12 – Christmas Party at Lewis Farms


Prayer Request

Sargento’s prayer list

Each other

PAX battling sickness or on IR


Doodles took us out.

I’m Broke

The cold Storm.

17 of us on this cold blistering morning. A couple of PAX getting some EC as I pulled up. Unaware of the danger brewing, they need not wear themselves out to early.

I normally hate going to a Sister Act Q. I usually cant keep up and cut reps short. Its often discouraging for me to know that I cant do a complete rep and keep up with the pack. So I have been trying to push so I can keep up. Last week we did a brutal workout at Midoriyama. So today I decided to do something similar. I want to thank SA and all of you tough men in Gastonia. I’ve seen several of you make big changes and have big turn arounds in your lives. You guys are awesome!!!!

Warm up  IC


Crunchy Frogs


American Hammers

Nolan Ryan


Mnt Climbers

Toy Soldiers


Cotton Pickers

5 Burpees.

We moseyed down to the main drive. we completed 5 Burpees and continued to the neighborhood across the road and completed 5 Burpees at each stop sign/intersection until we get back to the start. 5 Burpees at the end. Mosey back to the flag for the deck of death. 

Pull 5 cards from the workout deck and then make a lap around parking lot. Plank for the six. Continue till time is up.



Christmas party

Prayer list

Sargento has a prayer list out. Please pray for each other.


The devil is working hard on me. I cant seem to focus on anything that I want to. Reading has become hard to comprehend and I cant seem to think clearly. I lost control of the group right from the beginning today. The PAX just didn’t seem to like my plans. I got home just to find out that a really good friend has passed away this morning.  A friend of my dads who was always calling and checking in on me and my racing. He watched every race and helped me where he could in life.  Its been a pretty tough day.


Bobby Jo Freekin Ricky 11.25 Blastback!


Mosey x 3 Track Lapz

50 Burpeez

100 Push Upz

150 Squatz

Mosey x 4 Track Lapz

? of the day to the Music experts, “Driving Cross Country to California and back you can take only one CD to listen to what is it?”

50 CCdz

100 Big Boy Supz

150 Squatz

4 x 30 yard sprintz

4 x 15 yard sprintz

:60  Merkinz




Prayer Requests




Who doesn’t love having leftovers after Thanksgiving? You pull all of the dishes out of the fridge. Everyone makes a plate of a little of what is left over from the big Thanksgiving Day feast. That was the inspiration for a Monday morning weinke at The Sandlot. Take a little bit from each of the triple post workouts on Thanksgiving to start the week. Only problem was that YHC opened the fridge to find that there weren’t many leftovers. The Folsom BB wasn’t posted, and The Goat BB, although timely with a detailed warm-up, didn’t have a lot of details to work with. YHC knew The Pub was a 5k so we may have a heavy dose of running. On top of the prediction of rain (and lots of it), this could make for an interesting time.

Arrived at the AO to find a few cars and no PAX. The three PAX that were there were huddled under the awning in front of Snoball’s. Luckily, they’d posted at Folsom so they were able to provide some details for the leftover meal.

  1. Just some sprinkles of rain. And 4 PAX. Let’s go…

Mosey next door to the abandoned bank’s drive through.


SSH x 15
Merkins x 15
LBCs x 15
Imperial Walkers x 15

Mosey to Robinson Elementary School

In the walkway for some Eleven’s
Run to one side, Dips x 1
Run to the other side, Derkins x 10
Repeat until Dips x 10 and Derkins x 1

The Pledge using a waving flag on YHC’s phone.

Now for some leftovers from Folsom…
At the small dropoff area, partner up.
Partners run to opposite sides, for Merkins x 10
Run back to the middle and then Squats x 10
Back to opposite sides for Merkins x 8
Back to middle for Squats x 10
Count down by 2 until you get to Merkins x 2
And then finish in the middle for Squats x 10

Mosey back to the former bank drive-in.
Everyone pick an exercise to throw on the plate,
Watts Up – Flutter Kicks
Dirt – Dying Cockroaches
Flintstone – American Hammers
JJ – Crunchy Frogs

In total, almost 3 miles covered in the workout for the leftovers from The Pub 5k.

Shelby Convergence 12/5
Christmas Party 12/12

Prayer Requests
Watts Up job interview

Prayer to take us out.

3rd F – December 1

Purpose and Theme

The proverbs of Solomon son of David, king of Israel:

for gaining wisdom and instruction;
    for understanding words of insight;
for receiving instruction in prudent behavior,
    doing what is right and just and fair;
for giving prudence to those who are simple,[a]
    knowledge and discretion to the young—
let the wise listen and add to their learning,
    and let the discerning get guidance—
for understanding proverbs and parables,
    the sayings and riddles of the wise.[b]

The fear of the Lord is the beginning of knowledge,
    but fools[c] despise wisdom and instruction.

Prologue: Exhortations to Embrace Wisdom

Warning Against the Invitation of Sinful Men

Listen, my son, to your father’s instruction
    and do not forsake your mother’s teaching.
They are a garland to grace your head
    and a chain to adorn your neck.

10 My son, if sinful men entice you,
    do not give in to them.

11 If they say, “Come along with us;
    let’s lie in wait for innocent blood,
    let’s ambush some harmless soul;
12 let’s swallow them alive, like the grave,
    and whole, like those who go down to the pit;
13 we will get all sorts of valuable things
    and fill our houses with plunder;
14 cast lots with us;
    we will all share the loot”—
15 my son, do not go along with them,
    do not set foot on their paths;
16 for their feet rush into evil,
    they are swift to shed blood.
17 How useless to spread a net
    where every bird can see it!
18 These men lie in wait for their own blood;
    they ambush only themselves!
19 Such are the paths of all who go after ill-gotten gain;
    it takes away the life of those who get it.

Wisdom’s Rebuke

20 Out in the open wisdom calls aloud,
    she raises her voice in the public square;
21 on top of the wall[d] she cries out,
    at the city gate she makes her speech:

22 “How long will you who are simple love your simple ways?
    How long will mockers delight in mockery
    and fools hate knowledge?
23 Repent at my rebuke!
    Then I will pour out my thoughts to you,
    I will make known to you my teachings.
24 But since you refuse to listen when I call
    and no one pays attention when I stretch out my hand,
25 since you disregard all my advice
    and do not accept my rebuke,
26 I in turn will laugh when disaster strikes you;
    I will mock when calamity overtakes you—
27 when calamity overtakes you like a storm,
    when disaster sweeps over you like a whirlwind,
    when distress and trouble overwhelm you.

28 “Then they will call to me but I will not answer;
they will look for me but will not find me,
29 since they hated knowledge
and did not choose to fear the Lord.
30 Since they would not accept my advice
and spurned my rebuke,
31 they will eat the fruit of their ways
and be filled with the fruit of their schemes.
32 For the waywardness of the simple will kill them,
and the complacency of fools will destroy them;
33 but whoever listens to me will live in safety
and be at ease, without fear of harm.”

Pray for Whopee, Freight, Tool Time, Stroganoff, Def Leppard.   Lift these men and their families


On Time BackBlast, get some Watts Up!!

6 men avoided the rain and put in some work at Mt Hollywood this morning.  Sad that so many regulars decided to stay in the fartsack this morning.  One in particular decided to sleep in until the rain passed, then go run on his own.  No words to describe that level of Doucheness!!  Site Q is a no show, so time to get started!!



Grass pickers x 10(ic), Hillbillies x 10(ic)


The Thang:


Mosey to the covered area at bus drop off at Ida Rankin.  Start off with a lil Jacked Up routine to get the blood flowing.  5 exercises, with no rest between exercises.

50 SSH

40 Seal Jacks

30 Plank Jacks

20 Crossover Jacks

10 Smurf Jacks

Stay in the covered area for next called exercise which is the Sheldon Cooper.  4 exercises used for this.  Burpees, Squats, Merkins, Big Boys.

10 of each Burpees, Squats, Merkins, Big Boys,

Run a lap around parking lot

9 of each Burpees, Squats, Merkins, Big Boys

Run a lap.

Continue this down until you finish with 1 rep of each exercise, and run a lap.


Short fellowship mosey to the small brick wall at front of school. Exercises called here are Step Ups, Dips, and Derkins.  3 rounds were completed with 10 reps of each in round 1, 15 reps of each in round 2, and 20 reps of each in round 3.


Fellowship mosey back to covered area for some core work .

20 LBCs (ic)

20 Freddie Mercuries (ic)

20 American Hammers (ic)

20 Dying Cockroaches (ic)


Mosey back towards flag, but stopping at the steps in front of gymnasium for some Deep Sea Divers.  Start on bottom step with 5 Hip Slappers (ic).  Then move up a step for 5 Hip Slappers (ic).  Went up 4 steps, then worked out way back down with 5 Hips Slappers on each step.  Then head back to flag. Time!!



Prayer Request



Thanks men!!  SYITG


Sister Act
















Black Friday -EZ Q


Warm up: 5 burpees, 10 Big boys, 15 merkins, 20 squats, 25 flutter kick, and 30 LBCs

Mosey to parking deck for six rounds of the EZ Q

Deck 1: 5 burpees

Deck 2: 5 burpees & 10 Big boys

Deck 3: 5 burpees, 10 big boys, & 15 merkins

Deck 4: 5 burpees, 10 big boys,15 merkins, & 20 squats

Deck 5: 5 burpees, 10 big boys, 15 merkins, 20 squats, & 25 flutter kicks

Deck 6: 5 burpees, 10 big boys, 15 merkins, 20 squats, 25 flutter kicks, & 30 LBC

Not to bad as listed right? before advancing to each deck we all ran back down the stairs and started all over – repeating each listed exercise on each floor – according to Virus, on Saturday, we did 110 burpees

Mosey back to deck 1 after everyone completed

10 mins left so we moseyed down to the intersection of South and 2nd street

Nur to the next light cross Franklin and nur to the next light at Main St. (Oboe -visitor from the Raleigh area, was nurring at a nice rate until he found the parked car -Oboe and car are ok)

Announcements – Shelby convergence & Christmas party

Prayer request – see Sargento’s list

out with Prayer

Until next time

EZ out!!

Blart’s Terrible Route

15 at Crossroads on Sunday morning. Most of which stayed for Q Source!

YHC asked Blart to provide us a route of his choosing. He responded with a bit of attitude and sarcasm. I was a little proud and responded with my own. He picked a route and off we went. I soon realized why he responded the way he did. Blart has become a bat flipper, clicking off the miles at a fast pace! Also noticed was the hilly route he chose. One that only a bat flipper would pick. Speaking of batflippers Sister Act was in usual form. He tried really hard to beat me this morning but just didn’t quite get it done(see Strava for details). He’s a pretty competitive guy but for some reason he really doesn’t like for me to finish anything ahead of him. Oh well!


The usual stuff. We did do the pledge this week since we had a flag. It was mentioned that it seems to be a regular occurrence since Haze has taken over for Sister Act.

I’ll only say it once

14 showed up at Folsom on Saturday. A few regulars stayed in the fart sack. You know who you are. I’m not mad. I’m just disappointed. Several were out dodging cars for EC.

To start I let everyone know we were going to push the lace so I’d only be giving the instructions once so you better be listening. I’m sure you can guess how well that went.

Let’s mosey


Up at the big triangle we did a lap, 10 merkins ic, and 20lbc’s ic. Ran 2 laps and did the same exercises.

Mosey back to the bottom parking lot

The Thang:

Run to the flag at the Ag center. Each light pole do 5 jump squats. Each road opening do 5 hand release merkins. There are a lot more road openings than you would think and some are very close together!

At one of the top parking lots we did dirty 11’s. Tiger squat, burpee, and In/Out’s. This was supposed to have WWI’s but the downtown parking deck gave me one of those STD’s SA is always talking about.

Mosey to the side road

Dora 123-partner runs to the dumpster while the other does the exercise. 100 lunges, 200 ski burps, 300 CDD’s

Mosey to the horse track

On the steps 3 rounds- 25 dips and box jump to the top.

Mosey back to the big triangle

Rinse and repeat the warmup. We got one round in and headed back to the flag.


Namerama, announcements, prayer

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