Category: Backblast (Page 108 of 904)

Breaker Breaker put out a call for Qs …I think I may have responded during a Friday happy hour because I kinda forgot 🤷‍♂️🤣. Mayor, SA and Breaker all reminded me of my Obligation so here we go! Still nursing my hurt back, I didn’t want to do a ton of running but i wanted to try a little bit to see if my 2 weeklong trip to the valley was helping anything.

Warm up: Normal stuff

The Thang: Rack’m Stack’m but leave no man behind! The standing order for the next 45 mins was to do SSH or plank for the 6 until everyone was ready to move on to the next thing.
Starting at the back of the parking lot as “home base” we moseyed a very short ways to the first light pole on the left for 10 Burpees, Mosey back to home base for 10 Burpees! I can still hear the groaning! LOL. Mosey 2 light poles down for 20 Jungle Boi Squats. Back to home base for 10 Burpees and 20 Jungle Boi Squats. Mosey to 3rd Light pole and do 30 merkins. Back to home base for 10 burpees, 20 JBS, 30 Merkins. This was repeated with 40 LBCs, 50 Mtn. Climbers, and 60 Flutters. Everyone pushed hard and did a great job. Sister Act said it was ridiculous, so I guess I did a good job! We Fellowship moseyed back to the flag.

Time!

Announcements:
2nd F lunch Wednesday 18th noon @ Papas and Beer in Dallas

13-mile Ruck Saturday 21st 7am @ the Yank see Anchorman’s preblast.

24 hour run for No Brainer Foundation Nov. 4 5:30am @ Old School

Touchdown Beatdown for the football and the belt! Nov. 4th 7am @ Old School

F4 trail run relay Nov.18 @ Poston Park see Freights preblast.

Thanksgiving Frisbee Tournament Nov. 24 @ Poston Park — details coming soon.

Christman Town 5k Nov. 25 @ McAdenville

F3 Gastonia Convergence Dec 2nd @ Yank

F3 Gastonia Christmas Pary Dec 2nd @ Lewis Farm

Beer Ruck Dec 9th –details to come soon.

Prayer Request/ Praise Report:
Jackson Hall
Westside MIL
Srgt. Porkchop new baby
Sarlacc Daughter
Pappys Family
Clavin’s M
Ponyboys Friend Laura
Kid @ Flinstone’s school lost a parent.
Middle east
Praise/prayers for Turtle man

Good work this morning men. Pleasure to lead on the east side! yall come up to Folsom some time!

SYITG

Ball Joint

Pledge and disclaimer.

Warm up; Side straddle hop, Hillbillies, LBCs.  Mosey to the bottom of the hill. Route 66 up the hill towards the church with Mike Tysons as the exercise. At the Chruch we completed three rounds four corner escalators.  Round one 5-CDD, 10-Merkins, 15-Jump Squats and 20- LBCs.  Round two 5-Mtn. Climbers, 10-Lunges, 15-Calf raises and 20-Crunchy frogs. 5-Burpees for the train. Then 5 more for good measure.  Round three is were it all went down hill. Mamas boy was asked for an exercise and burpees was his recommendation for the entire round! Round three was 5-Burpees, 10-Burpees, Omaha for everyone but Mamas boy, 5-Burpees and 5-Burpees.  Mosey back to the start where we stoped half way for 10 big boys and 20 more once we arrived.  When the Six was in, 5- more burpees for Mamas boy.  Next up Triple Nickel up the hill. With squats at the bottom and Bomb Jacks at the top. When the Six was in 5-burpees. Completed the workout with a round of marry.

Prayer request: Anchor man- 15 month old battling cancer, turtle man.

Announcements: 1/2 marathon ruck, debate point church.

Warmup: SSH & Merkins

Pledge

Run: over 2 miles

Multiple exercises called: merkins, burpees, LBCs, Flutters, Calf Raises, etc.

Announcements: Christmas town 5K (speed for need)

Prayer request: multiple request with praise report

Prayer

EZ out

We ran, and one rucked.

Westside and Gear wrench got in 10 miles today.

Good crowd this morning,

warm up

we did some 11s and dora.

Show to know.

We Ran.

Freight got called into work at the last minute. I haven’t Q’d in a while, so I picked it up. I combined 2-3 of my past weinkes into one. trying to dish out something as bad as “Fast Ricky” might have thrown down. The rain made it suck worse, but I dunno if I lived up to the ChatGPT photo Hunchback asked the AI to put together. The more I planned the workout, the more it became more about rehabbing Mayor’s shoulder (trying to follow a format of Shoulders or Back, Abs/Core, and Arms or more core. Mayor was out of town, so… it didn’t matter anyways.

We did a warm up with Short Sale and the Gashouse bootcampers. After some confusion about coupons (I brought enough for everyone, but folks wanted their own (despite not being able to use them for most of the movements)) we bear crawled or lunge walked a bit…

Bear Crawl to first station: 10 burpees (or flying squirrels)

Bear crawled some more to my truck for coupons… though we set the coupons down for some Iron Hulk (Iron Hulk (1:4 ratio of merkin to air presses) adding one with each person in the circle).  Holy cow! It must have been too early, or folks didn’t have any coffee before the workout. The math and understanding of what this was… was BAD! Folks wanted a yoga mat for their knees… I was momentarily confused where I was and almost looking for Jane Fonda to show up from somewhere to relieve me.

We did two rounds of Iron Hulk before picking up coupons and moseying over to the museum.

We tried some additional warm up moves…
20 mnt man poopers – in cadence
20 ‘Roccan Night Clubs – in cadence
20 Arm Cirles Front – in cadence
20 Arm Cirles Back – in cadence

Tha Thang…

With 8 pound yard blocks in each hand we performed certain movements demonstrated and called out by the Q…

20 – SSH – in cadence with the blocks
20 – Plank Jacks – hands on the blocks
20 – Seal Jacks – without the blocks

20 – CDDs – hands on the blocks
20 – Flutters – without the block
20 – Hand release Merkins with a brick row

20 – Arnold Presses with blocks
20 – American Hammers with blocks
20 – Skull crushers with blocks together

10 – Bent Raise Rotation (Lat Raise – Forward Raise – Arm rotation up… Slow Reverse)
20 – Freddy Mercury’s – without the block
20 – Nolan Ryan’s with the blocks (10 each side)

20 – Toy Soldiers with the blocks
20 – Windshield Wipers while holding blocks
40 – Block curls with the blocks

20 – Clean and Press with the blocks
40 – Brick Fly LBCs with the blocks
20 – Tricep Extensions with the blocks

We repeated several of the above movements for at least 3 sets, mixing them up, but still trying to do a cluster of shoulder movement, ab movement, and an arm or back movement.

Once it was time, we did overhead claps with the blocks, or a military style press with the blocks… back to my truck.

We did a mary of core movements until the bootcampers returned (late).

Announcements:

• 13.1 Ruck on 10/21 (See Anchorman)
• 2nd F Lunch Papas and Beer on 10/18
• 40 Day Challenge is out (see PreBlast)
• Donut Dash 10/27 at Lineberger Park
• Younglife Banquet 10/19 (see Buckshot)
• Beer ruck on the 11/11 in Belmont/Mount Holly (changed to December now)
• Trail Race at Rocky Branch for cancer
• Trail run event (F4) at Poston on 11/18 (see Freight)
• Christmas Party at Lewis Farm on 12/2.

Nice cool morning this morning !

We started with a typical warm up consisting of:

SSH, Windmills, Gravel pickers, Moracin night clubs, and overhead claps

The first requirement was to “pick up the rock” yes an actual rock and only one, the instruction was to not let the rock touch the ground throughout the entire workout. So it was left up the the PAX to decide how the rock got from one man to another, we could either offer to take from someone, watch someone else hold it, ask someone to take it from us, basically no rules except don’t let it touch the ground, or there will be a 5 burpee penalty!

Next we went to the smallest picnic shelter I could find and 11 of us crammed ourselves in to do 3 rounds of: Step ups, Bulgarian Split Squats, and Merkins.

Then we Indian ran (sort of) with the rock over to the “Main Thing”

That’s where we encountered the skunk (although I had seen one earlier during set up)

We had 2 logging chains to be dragged up the parking lot about 2/3rd’s way to where there were 2, 5 gallon cans of diesel that were to be farmer carried the rest of the length of the parking lot to where there was a sledge hammer and log waiting for each PAX to take 5 “chopping” swings at before running the cans back to meet the chains and the chains back to meet the next PAX.

While each PAX took his turn running the set, the remaining PAX did random work until He made it back to the starting line, work included:

LBCs, Squats, Imperial walkers, Monkey Humpers, Merkins, Lunges, Big Boys, Laps, moracin night clubs, Freddy Mercurys and I’m sure I’ve left something out.

We made it back to COT with enough time to pass the rock around the circle with the rock bearer calling out an exercise.

Great work Men!

We rucked. We complained. We gave thanks. Some fog. Some Mary.