Category: Backblast (Page 115 of 904)

I put this one together on the fly, literally while we were running around downtown Belmont. I planned on the warmups being 11 reps of exercises since that’s my favorite number but everything else just happen to go that way. We only had 10 PAX present for the work but Gold Digger was running around so we will count him to make 11. This is what I wrote down.

Warmup:
SSH x11 IC
Toy soldiers x11 IC
Low slow squats x11 IC
Apolo Ohnos x11 IC

Mosey to front of Sammy’s to start route 66 using 11 street lights. Anchorman did a bunch of those the morning before at Tequila Sunrise so I tried to pick a different exercise, Orangeman suggested perfect form merkins so that’s what we did. That sucked.

Mosey to office parking lot across from Jekyll and Hyde for triple nickel – LBC and flutter kicks

Mosey to parking lot next to Pita Wheel for 11s – Mike Tyson’s and Imperial Walkers

Mosey across the street to big parking lot for DORA
100 American Hammers
200 Dying cockroaches
300 LBC’s

Mosey back to the Yank Statue with about 10 minutes left for Mary. 11 reps of everything was called thanks guys.

Pledge and COT

Announcements:
2nd F lunch at Papa and Beer on 10/18
Half marathon ruck 0600 at the Yank 10/21
Christmas party 12/2 Lewis Farms

Prayers:
Termite and family
Jaxon Hall
Turtleman
Huckleberry

YHC prayed

Ultimate Frisbee Rules Football. You guessed right Leppard lost. Good to see Sidecar back out at Midoriyama

Ultimate Frisbee. Leppard Loses AGAIN

Bigfoot schooled his old man Bedpan to be the MVP of the day

Warm up:

1. Don Q x 10ic
2. SSH x10ic
3. Wall Drill for Dorsiflexion
4. Leg Swings

Mosey to Field:

1. Ladder Drills:
   1. One foot in
   2. Two feet in Foward
   3. Straddle Hops
   4. Shuffle
   5. Two feet in Sideways
   6. One foot hops
   7. Two Hands in ea way
2. Cone Drills:
   1. Sprint,Shuffle,Nur,Shuffle, Sprint ea way
   2. Sprint, Nur Diag, Sprint, Nur Diag, Sprint ea way
   3. Nur, Sprint Diag, Nur, Sprint Diag, Nur ea way
   4. Stagger Cones
   5. Sprint and cut around each cone
   6. Nur-hip openers
   7. Sprint Fast Feet around ea cone
   8. Move to sideways – Sprint, Nur all cones ea way

Ultimate Frisbee. Leppard Lost

7/13/23 Midoryama:

1. Warm UP:
   1. SSH x 10
   2. Don Q x 10
   3. Leg Swings – Front, Behind, Side
2. Mosey to Turd Shack:
   1. Tib Raises
   2. Wall Squat
   3. Wall Butterfly
   4. Calf Raises
3. Mosey to Benches:
   1. Cat Stretch
   2. Split Squat (front leg elevated)
   3. Split Squat (rear leg elevated)
   4. Sitting Squat (grab bench if needed)
4. Mosey to Field:
   1. No Arm Get Ups (on back, on belly)
   2. Crab Stretch
   3. Crawl/Crab Switches
5. Run Drills
   1. Walking High Knees – Heel Toe Walk – Walking Lunges (deep stretch) x3
6. Countdowns from 5
   1. Side Straddle Hops
   2. Burpees
   3. Merkins
   4. Mountain Climbers
   5. LBC’s
7. Recover – Check Time
8. Stretches:
   1. Sitting Squat
   2. Sitting on Knees (feet flat)
   3. Sitting on Knees (toes flexed)
   4. Crosses
   5. Scorpion
9. COT: Announcements, Prayer Requests, Prayer

Started off with a warmup containing NO Side Straddle Hops, which apparently bothers Tesla

Imperial walkers , Hillbilly walkers, windmills, gravel pickers, moracin night clubs, and mountain climbers.

We then did a set of 11’s with step ups and Carolina dry docks

Then the main thing was 2 rounds through the Index Cards of Death:

We had 12 index cards with 3 different exercises listed and a rep count for each. All PAX picked a card, did the work, ran a lap around the parking lot, then grabbed another card. We had enough time for everyone to get through the “deck” of cards twice. Every one especially loved the burpee card which allowed the oppertunity for 5 burpees, 5 perfect form burpees, and of course 5 Kracken burpees!

I’ll try to spell all the names correctly!

Pretty Standard Stuff:

Warm-Up

Dora 1-2-3

11’s

Mary

IPC is over and I was looking forward to having a “normal “ workout. So I snatched up a short notice Q at Folsom. This is what went down. A proper warm up of course. Then mosey to the flag stopping at each light pole on the way for 5 v ups. Their was discussion about pole terminology on the way which I’m kinda sensitive about because I work on power lines and can’t stand people calling power poles telephone poles 😡give credit where credit is due people power lines are on top and some poles don’t even have telephone on them so anyway these were light poles because all they had on them were lights. On the way we stopped at the horse stalls for some spear throwing. Yeah you heard right spear throwing we can do that kinda stuff at Folsom cause we’re awesome 😎. Me and a couple guys signed up for a spartan race so I’ve been working on my throwing skills and thought it would be fun to tie in . So everyone got one throw if you stick it we all do one kraken burpee if not we do 3 . I went first and gave a tutorial and mine stuck thank goodness. But after that we did alot of burpees no one seemed to follow my tips 🤷‍♂️I tried. Gear wrench stuck one but grunted like a woman while doing it so not sure if that should count. Bedpan could’ve killed a horse if one had been in the stall I think that guys got some Viking blood in him. Balljoint stuck one he’s good at everything poor guy. Wirenut informed everyone their burpee form was pitiful 😆 someone’s gotta do it. When all had a turn we continued with the v ups and mosey. We got to the flag and pledged then did ring o fire hold 6” for everyone to do 3 flutters then hold plank for everyone to do 3 merkins. Next mosey to upper parking lot for dirty 11’s walking lunges and big boys with a burpee in the middle. We headed back for more spear throwing and krakens made it through about 3 pax gear wrench was last and threw it on the ground on purpose what a douche. Moseyed back to the flag for Cot and I shared a verse from judges 7 and a few words we took prayer requests did announcements an I prayed us out. Good crowd this morning we put some work in and had fun. Thanks for the chance to lead thankful for all my F3 brothers.

Into the deep end of the pool we waded, sinking to the bottom on purpose, in search of merkins. We found them, along with other goodies that made us sweat, made us stronger. Follow this, non-professional morning diary of greatness, if you dare.

Warms ups
Moroccan night clubs, speed bag, air press, imperial walkers, squats, monkey humpers, merkins, Peter parkers, lbcs, dying cockroaches.

Mosey to steps, gazebo. 21 squat curl each person does a deep sea diver.

10 each until all PAX take a dive
Big Boy sit upsDe
Bobby Hurleys
Shoulder Taps
Freddy Mercurys
Sumo squats
Nolan Ryans

5 burpies to end it

Mosey 2 laps around building up stairs.

20 Side straddle hops
Sun dial – 9 merkins
Heels to heaven, dying cockroaches, american hammers, flutterkicks