Category: Backblast (Page 123 of 904)

Started warmup with about 5 PAX

About 10 more PAX rolled in late, after the morning train held them up on Eagle Road.

YHC, who has been partially out on IR since May, saw some new faces within these late arrivals.

no FNGs, though.  One 8-year Kotter – “Ocho”

Mosey to Goat Island, and “circle” up around the Triangle for:

AMRAP on the Island.

10 Burpees, 15 Merkin’s, 20 Squats, 25 Fred Mercs, 30 SideStraddle Hops.   Run to Bridge and back. Repeato

we logged about 3 rounds.

Mosey back to town, & to the top of the hill next to Floyd & Blackie’s for:

Jacob’s Ladder

1 burpee, Run down the hill, Hard-Run up the hill.
2 burpees, Run down the hill, Hard-Run up the hill.
Repeato until 7 burpees.

Question from some PAX: “What is a Hard-Run?”

Answer:  “More than a jog, more than a run, not quite a sprint.  But, sprint if you want to.”

Mosey back for:

6MOM

Time!

Announcements:

Ann

25k trail race
Roundup 50 miler
Half-marathon ruck – oct
Charity golf – least of these

TAPs
From ocho: happy to join back in after 8 years.  (He said he was old, but we learned that he’s only 40)
Mama’s boy’s grandma
Turtle man
Franz’s grandfather
Norwood healing

-Bubba Sparxxx

I arrived early to set up gear (which included Flintstone’s 44-lb and 53-lb kettlebells) in a circle in the parking lot. After Stroganoff’s brief warmup, Pain Lab-rats gathered coupons and I explained the format. The rules were simple, at first. Six stations had exercises written on note cards. Two of the cards had a defined number of reps – one of those stations would be the “timer,” after the Pax would roll the big red die to determine how many spaces to move, clockwise. Put on some music and let’s get going.  Oh, by the way, one other rule – rolling “6” is a “wild card” roll, so PAX can choose space to go next.  (I added this twist since with only 6 exercise spaces, rolling 6 would mean repeating the same exercise – not a terrible thing, but this would make things more interesting.)

First set:
* Squat-Curl-Press (20)
* Kettlebell pullovers (20)
* Reverse lunges with kettlebell
* Star crunches
* Babymakers
* Heels to Heaven

After 16-18 minutes, flip the note cards over to reveal a different set of exercises for Set 2:
* Kettlebell swings (20)
* Goblet squats (20)
* Lawnmower rows
* Hello Dolly
* American Hammers
* PAX choice

After another 16 minutes or so, choose an exercise from either side of the card.  At 0758 we returned for COT as bootcampers arrived back at the flag.

It was great to see Top Hat back out in the gloom.  Mumblechatter topics included cars, training for new and old drivers, and Hot Dog educating us that Slipknot’s angry shouting into the microphone is more difficult than most people realize. 

Announcements:  2nd F lunch 9/20 at Gastonia Pita Wheel; Iron Pax Challenge continues through September

Prayers:  Turtleman, Huckleberry, Norwood, others

I’m privileged for the opportunity to lead this morning – thanks to all who joined to make ourselves better!

– Nutria

We found the breeze that Defib’s Q on Tuesday was missing.
Made for some hearty belly laughs during the frisbee game.
The adage about Leppard came true yet again!

Announcements:
Need runner for Tuna.
Ruck event same weekend.
Lunch at the Pita Wheel coming up.

Prayers:
Jackson Hall, Turtleman, Huck, Haze’s dad, Norwood, Hacksaw, Wirenut, Montross’ family, those unspoken.
Chili’s hamstring

If any of you were playing in the quarterfinals of the US Open tennis championship this week, this workout is not for you. I’m sure you can easily complete it, but why drive all the way back to Gastonia when you have an important match in NYC?

WARM UP: Merkins, Shoulder Taps, LBCs, Squats, Imperial Walkers

PLEDGE:

THANG:

10 Chest Presses, 10 Dips, 10 Derkins – 3 ROUNDS
10 Squats, Big Boy Sit ups, Monkey Humpers – 3 ROUNDS
5 Burpies, 10 Curls, 5 Burpies, 10 Arm Extensions – 3 ROUNDS
15 Kettle Bell Swings, 15 American Hammers, 15 Dying Cockroaches – 3 ROUNDS
15 Kettle Bell Swings, 15 Merkins, 15 LBCs – 3 ROUNDS

A couple of laps around the parking lot.

COT: Turtleman, Norwood, Tube’s M, Spiderman’s Father-in-Law

Me and Bandit went for a walk. We prayed. Martha Rivers is lovely.

Nice showing of Mortimer veterans this morning (Missed you Breaker) for a humid 5 mile run.  2 pax even put in EC with step ups to train for the Chad 1000 on Nov 11th – good work pushing the rock Whoopee and Roscoe.  The route today was the  OG route — Martha’s and back.  Everyone sweat out at least 20 Liters.  I promise no more hot humid pub runs for the rest of the year!

Announcements:

Second ruck event  of the fall – Oct 21 in Belmont – check out he pre-blast

JJ5K 9/30

Prayers:

Roscoe’s mom recovering from knee surgery

Stroganoff and family

Turtleman

Until next time – Defib out

7 HIM threw caution to the wind (although we never found it) and posted for a Defib Q in 90+ degree weather at Midoriyama on Tuesday Sept 5th.  I had planned to try to keep pax in shade as much as possible – here’s what happened.

Warmup – SSH, Merkins, Imperial walkers, grass pickers.

Mosey towards shelter near pond.  On way stopped in shade twice for some reverse burpees and Big Boys

At the picnic tables we did a series of sets of exercises:

Dips, Derkins, Reverse crunches, step ups, single leg squats, and decline CDDs ( a real crowd pleaser)

First set of 10 reps, then 15, 20 and 25 each.  After each set take a lap around shaded part of parking lot.  There was not a lot of mumblechatter but what I do recall was complaints about the lack of air movement under the shelter. – Noted – Lets go find some breeze.  So moseyed across the street parking lot for some 11’s – Mike Tysons and Big Boys.  You would think being out in open we would get some breeze (no such luck).  Before we could complete the 11s it was time to mosey back for pledge and COT.  Oh well maybe next time will be cooler.

Announcements

2nd F lunch Pita Wheel downtown sept 20

JJ5K Sept 30

Prayers

Wirenut, Happy Trees sons, Montross’s cousins baby, Purple Haze’s father