Category: Backblast (Page 139 of 904)

A month late…but who’s counting?

YHC showed up, with a crowd awaiting him…all the better. Disclaimer, pledge, let’s get to it.

Warm Up: SSH, Imperial Walkers, Gravel Pickers, Moroccan Nightclubs, and then 13 Burpees.

It’s the day after National Flag Day…so we did 13 of those burpees for the 13 original colonies and stripes on the flag. You’ll send a small theme. YHC then handed out flags for each of the Pax to carry with them, that of course cannot touch the ground like the real Old Glory. It touches the ground? 5 burpees on the spot.

Mosey around, across the island, to the far side parking lot.

11’s aren’t good enough, let’s do 13’s for those stripes and colonies again. American Hammers & either Mike Tyson’s or CDD’s. Can’t remember cause it was a month ago… Between your 6 & 7 counts, stop in the middle and do 50 Merkins.

This took longer than expected…so we moseyed to the first bridge, and took turns having Pax call an exercise for the others to do while bear crawl across the bridge and nur back. There was a lot of mumblechatter here…most of it unfit to print. The FNG almost didn’t get a very nice name because of what he called…those young guns and their energy. SMH.

Back to the flag, little bit of Mary, Time.

In case you were wondering…Nutria did drop his flag. And Freon’s infamous headband actually came in useful this morning.

This was one of the bigger crowds we’ve had recently, and man it was a fun group to have the honor of Q-ing. It’s always great in the gloom, no matter what.

Welcome, Mama’s Boy!

Our honor defend… Buckshot.

Well another vacation season is over and done with at the Wirenut house and there’s no better way to celebrate than with a good ol’ fashioned Old School Ass Whoopin. So that’s exactly what went down. There wasn’t an FNG to be found so I gave my best version of a disclaimer. We then started our session off with the pledge and a quick warmup. It was nothing to write or type home about so I won’t bother. After said bland warmup we mosey on towards the Courthouse stopping at each intersection along the way do some Mike Tysons and Imperial Walker Squats. Once at the Courthouse we ran several rounds of what I’ll call Ring Around the Courthouse. This was a 4 Corners style WOD that went several rounds with different exercises each round they were as follows.

Round 1 – 5 Burpees each corner. Round 2 – 10 HR Merkins each corner. Round 3 – 15 JB Squats each corner. Round 4 – 20 LBCs each corner.     Round 5 – 25 Flutters (RLO) each corner.
Round 6 – 30 Mountain Climbers each corner.
Round 7 – All Previous Working Sets each corner.

It’s time to head back. We’ve got a little bit to spare though so we’re stopping at each intersection on the way back for some more Mike Tysons and IW Squats.

We’re back and it’s Time.

COT.

Prayers.

• Disclaimer: Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.
• Pledge
• Principles of F3:
  1) Free of charge (zero cost, never charge for a workout)
  2) Open to all men (no matter the man, you are welcome)
  3) Held outdoors (rain or shine, heat or cold we are out there)
  4) Peer led (led in a rotating fashion by the men who attend)
  5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

Thang:

10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  See if you finish or how many rounds can you do.

1. Merkins
2. LBCs
3. CDDs
4. Squats
5. Lunges
6. Burpees
7. Leg Lifts
8. Shoulder Taps
9. Situps
10. Calf Raises

Announcements:  Run the Runway 3 Mile 9/16 @ Gastonia Municipal Airport, JJ5K 9/30 @ Common Ground, Gastonia Police Foundation Donut Dash Saturday 10/28 @ Lineberger Park (check slack for information for all races), Pita Wheel in Belmont for August 2nd F

Prayers/Praise: Tesla’s M, My Ms Friend with back issues, Tooth Fairy, Tesla’s Sister, Norwood

Name-O-Rama and YHC took us out.

Musings:  Stick around for coffeeteria after the goat and enjoy the fellowship.  Mamas boy doesn’t think we are cool.  I am humbled and thankful to be out there again and I appreciate everyone putting up with my efforts this morning.

5 ran the willow creek route backwards in the steam.  No one got lost (I think).

Announcements

Convergence  Labor Day

Prayers

Norwood, Turtleman, Tesla’s sister Jackson Hall

Praise for Radar’s sister

We rucked. Merkins and Mary included.

Disclaimer:
Pledge:
Slight Warm Up:
ssh and squats ic

The Thang:
Opposing Partner Booyah Merkins
On the track, partners run in opposite circles and perform one booyah-merkin counting up to a  total of 10.

Dora 1-2-3
Big Boys, LBC’s and Heels to Heaven – Opposite partner runs part of track

Plank’s and Run
Entire group holds plank while one Pax runs length of pavement, planks and 2nd rolls.  Rinse and repeat twice.

CDD’s IC until time

Time:
Announcements:
2nd F Lunch in August will be at Pita Wheel in Belmont.
‘Kings and Crowders Ruck’ date tbd should be on Sunday in August before school resumes.

Prayers:
Tube’s M
Turtleman
Norwood

Aye….Linus

Protect the house

• Man is responsible for the family

Protect the house by:

• prayer

• leading the house

• what you see, watch , read , association

• Being an example

• creating the right environment

• taking responsibility for all areas of your life

Good crowd at the Storm, including a down range post from Newman (Moorehead City).  Start with mission of F3 – to plant grow and serve small workout groups for men, for the invigoration of male community leadership.  Warmup with SSH, IW, gravel pickers, and some stretches.  Ask question of who is familiar with Q Source?  Small handful of hands raised.  Sargento graciously explained what Q source is for benefit of those who did not know.   Mosey

Get to other side of school, pair up for boo yah merkins and bear crawl about 25 yards to turn around point.   Meet back in middle.  5 rounds.  But first explain that Q Source is divided into four sections, get right, live right, lead right and leave right.  After called exercise had a short conversation about concentrica.  Mosey to front of school.

10 step ups each leg, and run up the hill to the road.  Don’t cross road, but do give 10 hand release merkins. Call 5 rounds.  But before get started, quick word  on get right, jester king queen and relationship with Creator.

Cut it short due to time, head back to flag.

Pledge.  Another word that intent was not discuss any points of Q source, but only to inform those who do not know what it is, or why we do it.  Also went over Q source options on Sunday morning.

Men- if you are not familiar, get with someone who knows q source, and then give some consideration to attending.  Topics discussed are applicable to every man.  You are promised to learn points that will help you be a better man.

Announcements:  stay tuned for CSAUP opportunities, convergence Labor Day weekend, be in training for Thunder and Lightning, 2nd F lunch third Wednesday

Prayer requests: Norwood surgery, Turtle Man, Eh Yall mother in law, Tiger mother, Anchorman sis in law, Sargento knee, PAX traveling, Flintstone mom, Tooth Fairy daughter with upcoming sedation

YHC took us out

Always an honor

Tiger