Category: Backblast (Page 154 of 904)

One of my goals this year is to Q some different AO’s, I’ve been in F3 for 4 years now and 90%of my Q’s have been at Folsom. Mainly for convenience. But it’s nice to use different parks in your workout and see new faces. So this was my VQ at the Labyrinth and here’s what went down.

we did a proper warm up

then did a burpee Indian run to the playground , some pax felt the need to run a PR pace wich screws up the plan 🙄thanks alot bat flippers.

once we arrived at the playground we did triple nickel burpee pull-ups and box jumps. I couldn’t help but notice at the murph a couple weeks ago pull-ups are a weakness for all of us we need to work on

next we did the Zachary Tellier wod. Wich is a workout honoring fallen army Sargent Zachary Tellier who died in aphganistan from small arms fire. 10 burpees run 400 meters 10 burpees 25 merkins run 400 meters 10 burpees 25 merkins 50 lunges run 400meters 10 burpees 25 merkins 50 lunges 100 big boys run 400 meters 10 burpees 25 merkins 50 lunges 100 big boys 150 squats

this was kicking my butt I believe it challenged everyone wich was the goal hard but doable 👍 we didn’t have time to finish most finished the big boys and started on squats most of the Pax were killing it kinda surprised me 😁don’t underestimate the soccer armed runners they can  handle burpees and merkins back to back 💪🏻. When time got short we lined up for a burpee Indian run back to the Cot but there was mutiny in the ranks and a couple of runners took off once again at a PR pace 🤷‍♂️🤦‍♂️Q fail I guess we’ll do it different next time 😁. When we got back to the COT there was a little time left so flinstone led us in some big boys then we did some kraken burpees. Times up. Amazon reminded me we hadn’t done the pledge, thanks birthday boy. Then we did announcements I shared a verse and a word and then I prayed us out.

Thanks for the opportunity to Q good workout great group of men this morning I hope to keep making my way around to Q other AO’s. Westside over and out

There was a small crowd of 3 at The Ricky Bobby at 0530 just after I planted the shovel flag.  I was joined by Buckshot and, with his 4th ever post, Snow Bunny.  After a quick disclaimer, we got started with a warmup of SSH and Imperial walkers (10xIC), then went to plank for a quick runner’s stretch.  Staying in plank we moved to merkins, Nolan Ryans, and mountain climbers (10xIC).  I looked up and the circle had doubled in size – what the hell happened?  Tesla, Goose, and J2C had quietly snuck in somehow!  I provided a friendly reminder that start time is 0530.   J2C was thrilled that he wasn’t the last one to show up!

Next it was down to business for The Thang.  We moseyed to the back parking lot and started out with a triple nickel – big boys and heels to Heaven.  Next was a “PAX choice” routine – one PAX ran to the opposite end of the lot and back while the rest did an exercise.  At the end of the first round, I inadvertently called for flutter kicks when it was Snow Bunny’s turn, prompting Tesla to coin a new euphemism for Q-fail, the “busted rubber.”  You can look forward to snickering or groaning or both at that one during your next bootcamp with dirty old Uncle Ted.

After the second round, we traversed the parking lot to the other end via lunge-walking and bear-crawling, only to repeat another round of PAX-choice exercises.  This time, the “timer” nurred to one end and moseyed back.  After this round, we only had 4 minutes to go.  I wanted to do more lunge-walking and bear-crawling, but that would take too much time and end up as another “busted rubber,” so we moseyed back to the flag for 1 minute of Mary, pledge, and COT.

Announcements:
F3 Dads 6/17 at The Yank, 0700 start.  Bring 2.0s of all ages – preferred (but not required) that they’re able to walk and/or run.
July 4th at The Yank:  0700 boot camp followed by patriotic festivities, guest speakers, and other fun things.

Prayers:
Finley, 5-yr old with cancer
Those struggling with anxiety or hardship

Privileged to lead this morning!
– Nutria

7 PAX assembled and completed the Classic PT Test at Ricky Bobby.  The track was a bit short, with each lap being 0.2 instead of 0.25, but it got the job done.  Solid work put in by everyone.

No warm up, just a quick disclaimer and the instructions:

• 1 lap
• 100 reps (as close to proper form as you’re able) of each exercise before moving to the next
• Merkins
• Squats
• LBCs
• SSHs
• 1 lap
• 75 reps of same 4 exercises
• 1 lap
• 50 reps of same 4 exercises
• 1 lap
• 25 reps of same 4 exercises
• 4 laps

Times:

• Flintstone – 27:41
• Orangeman – 30:00
• Tesla – 30:03
• Rockadile Red – 31:40
• Stroganoff – 32:35
• Kool Aid – 32:45
• J2C – 34:37

With a little time left, we did some partner core work.  One PAX ran to the end of the awning in the front of the school, the other did alternating rounds of 5 or 10 reps of:

• Round 1 – Six Shooters & Pretzel Crunches
• Round 2 – Freddie Mercuries & Flutter Kicks

Quick minute of Mary:

• Orangeman – 10 x Six Shooters (IC)
• Kool Aid – 10 x Penguins (IC)

Solid work by everyone.  Glad to get out to the premier track in F3 Gastonia for the PT Test.  Thanks for the opportunity to lead.

Yabba Dabba Doo

In honor of flag day we ran from soldier to soldier

(yank to the goat and back)

prayer request,

tried typing in phone with sweaty hands which was a fail so forgot most but the One who matters heard them

announcements

F3 Dads Saturday at Yank

Eldorado university city Saturday

prayed us out

F&B coffee after

0530, pledge.  Begin with mission of F3 – to plant grow and serve small workout groups for men, for the invigoration of male community leadership.  Warmup of SSH, IW, gravel pickers, arm circles and some stretches.

Grab a coupon.

Running Thunder PT test – 12 reps of thrusters, curls, American hammer with block, swings, bent over row, big boys, heels to heaven and burpees.  AMRAP for 25 minutes.   Tough workout.  Have some time remaining so we start back with first three exercises, then take a run across parking lot and back.  Repeat with next three.

Carry coupons back to start, five burpees.  Time

Quick word that the pain from the workout is temporary, we all recover quickly.  But the pain of failure is greater and can last much longer.  Take advantage of the tools available: Q source, shield lock, whetstone, GrowRuck

Announcements: F3 Dads 6/17 at Yank, need  a Q for bootcamp at Yank 6/17 as well, annihilation 6/24 at Old School

Prayer requests: those traveling, Norwood, Eh Yall daughter and those teens killed in auto accident, praise for Anchorman sis-in-law, Oscar multiple friends with cancer, Tiger mom

YHC took us out

Always an honor

Tiger

Q- Folsom – 1st Hour Q

Warmups –

• 20 SSH
• 5 Mike Tyson’s
• 15 Low-n-Slow Squats
• 5 Mike Tyson’s
• 10 Gravel Pickers
• 5 Mike Tyson’s
• Stretching ….

Mosey down to lower Parking Lot…

Sheldon Cooper- 10-1

• Burpees
• Squats
• Merkins
• Big Boys

When complete, Mosey to Blocks ….

Triple Nickel- 5 Rounds

• 15 Curls
• 15 American Hammers w/ Block
• Run around Horse Stables

Mosey back to the flag…

Iron Hulk- Mike Tyson’s – Air Presses- Got to 7/28

Pledge 🇺🇸

Announcements

• 2nd F Lunch- Logan’s – 21st
• Kids workout – yank – June 17th

Prayer Requests

• Jackson Hall
• Mallie
• Big Pappys son
• Montross mom surgery
• Sarlaccs mother-in-law
• Baptizing BJ’s godson