Category: Backblast (Page 176 of 904)

Warmup:  SSH, Imperial walkers, Merkins, Nolan Ryans (10xIC) and 5 burpees OYO.

Took a lap around the track and stopped at the benches for dips, step-ups, and derkins (10x each).  Took another lap around the track but diverted to the back parking lot for a series of “4 Corners.”  To keep things moving along, the first PAX to finish the assigned number of reps called “Done” and everyone moved to the next corner.
1st corner = 15 hand-release merkins
2nd corner = 30 Bobby Hurleys
3rd corner = 45 plank jacks
4th corner = 60 flutter kicks (count one side)

We carioca-ed the long way across the parking lot, between corners 1-2 and 3-4, and bear crawled the short side.

2nd round of 4 corners was PAX choice:
1st corner = 15 burpees
2nd corner = 30 CDD’s
3rd corner = 30 Mike Tysons
4th corner = 45 reverse crunches

Rinse and repeat both sets, but the second time around we nurred between corners 1-2 and 3-4.  Then moseyed back around the track to the benches for more dips, step-ups, and derkins (10x each).  That took us right to the end for pledge and COT.

Announcements:
Convergence 4/29 Midoriyama
2nd F lunch 4/19 at Papas and Beer
Time Laps 5/19 see Flintstone or Slack

Prayers:
Tesla’s friend Sam Warner and Sam’s wife
Orangeman’s cousin Mark Wilson having heart valve surgery
Marriages

Thanks to these HIM’s for another great start to the day at The Ricky Bobby
– Nutria

Gashouse parking lot was near capacity at 0657.  Word must have spread about the awesomeness of today’s Pain Lab beatdown.  I managed to find few open parking spaces to set up a circle of seven stations of exercises written on note cards.  Whoopee led a warm-up and moseyed off with the Gashouse crew.  Pain Labbers assembled heavy objects around the stations.  Exercises were:
Squat-curl-press
Hand-release merkin pull-throughs
Kettlebell swings
Clean and press
Reverse lunges
Box cutters
Windshield wipers

Out of a brown paper bag came a bluetooth speaker and a jumbo-size red die.  I set up the music and explained the simple instructions:  Do the exercise at your station.  PAX at the first station (squat-curl-press) does 20 reps then rolls the big red die.  PAX move clockwise that number of spaces.  Rinse and repeat.  The design (7 exercises) was intentional so that nobody did the same exercise twice in a row.  Note “in a row” means two consecutive rounds.  After the first 2 rolls were 6 and 1, grumbling commenced from the peanut gallery.  Tough $hit. Keep working and may the odds be in your favor next time.  Mumblechatter commenced with occasional grumbling mixed in.

At 0725, after all PAX had visited each station at least twice (I think), we changed things up and flipped the note cards over for a whole new set of exercises:
Star crunches (20 reps, 10 each side)
Nolan Ryans
Lawn mowers
Superman pull-ups
Babymakers
Flutter kicks
Hello Dollys

Same rules applied.  PAX doing Star crunches did 20 then rolled the die to initiate rotation.  There’s always good mumblechatter when babymakers and Hello Dollys are on the agenda, but it was especially entertaining to explain the meaning of Nolan Ryans.  Thanks for that opportunity, El Toro!

After about 20 more minutes, we flipped the cards back to the original set of exercises and pushed hard til the end.

Announcements:
2nd F lunch 4/19 at Papas and Beer in Dallas
Convergence 4/29 0700 at Midoriyama
Check Slack for CSAUP details

Prayers:
Turtleman
Huckleberry
Praise for Stroganoff’s son earning his private pilot’s license

Privileged to start out the weekend with a fine group of HIM’s today
– Nutria

Bootcampers were low numbers but high quality. We were outnumbered by the Painlabbers but that is a good thing. They had a good showing.

We started with a WU that was actually longer than I usually do. I was not really feeling the F3 vibes this morning-reeeeaaaaallllllly wanted to fartsack this am but thankfully I was the Q and didn’t have the option. No flag when we started but Tube came rolling in with the flag during the WU then jumped right in. Quick disclaimer for the veterans just to be complete then we split off from Painlabbers.

4 corners in the lot to slowly ramp up from the WU: 5 Merkins at C1, same and add 10 SSH IC (thanks Strogi) at C2, same and add 15 Monkey Humpers at C3, same and add 20 Imperial Walkers at C4 then mosey to the library no parking zone up front. Partner up: P1 does exercise AMRAP while P2 hops across the no parking zone and then moseys back to start then swapparoo. Exercises were as follows: Mike Tyson, Squat, BigBoy setups, Monkey Humpers, and Merkins. No rest-mosey to pharmacy parking lot and this is when the fun started with some GOOD MUSIC from my Spotify playlist-just for the record, everyone loved my music, especially one pax that will go unnamed but kinda rhymes with rogan-cough. Some might describe it as “enamored” with how he felt about the music. At the parking lot at the pharmacy we did 11’s with flutter kicks and jump squats. Keep rolling-mosey to the football field…….son of a nutcracker, the gate is locked so we moseyed out to the lot in front of the school after hitting the wall on the way with some hip slappers because of someone’s smart allecky comment that may or may not have been related to the music…..keep rolling to do some Bojangles Biscuits X 2 (run the strait then mosey the turns-anyone catch that pun??? does anyone even read this??? beuler??? beuler???? do I really care because I am enjoying it anyway!!!) in the lot. After the Bojangles we moseyed to other side of the lot for a triple nickel with an occasional splash in the puddle-Monkey Humpers and Mtn Climbers. Weinke was on empty but still had about 15 minutes….dang, there’s a wall and at some point wanted to throw in some Dirty Hookups so we did some Hip Slappers, Wall Sits, and Dirty Hookups while listening to a little Guns and Roses (I Used to Lover Her) as well as the O’jays (Use ta Be My Girl) which really didn’t get much reaction at this point. Suspect they were missing the George Strait but didn’t want to tell me. We lunged back across the lot, moseyed down the hill, then hit the wall for some Donkey Kicks, Hip Slappers, and Dirty Hookups. We moseyed back to start for a quickie with Mary.

Let the record reflect that we enjoyed my Spotify favorite songs this morning. All of us enjoyed the songs. Even Stroganoff. I think I heard him say something like “this is waaaayyyyyy better than Rush.” After the workout he asked for my Spotify password so he could just log on or connect or whatever it is you do to get into my Spotify account that way he could just listen to my favorite playlist. That would be illegal so I did not do it just for the record.

We finished with COT with some prayers and praises. It was another really good morning.

I almost forgot, Rush sucks.

Whoopee

If you haven’t heard, I was the Champion in the QvsQ challenge recently. I think all but one person have accepted that honor. Those of you that are golfers will know the British Open winner is crowned with the title Champion Golfer of the Year. I think since the PAX have spoken the same accolade applies here. So with that honor, the 5 PAX that posted this morning Downtown were the beneficiary of what would be a most excellent beatdown. No rookies so we started like this:

Warm-up:

• Seal Jacks IC x 10
• Imperial walkers IC x 10
• Toy Soldiers IC x 10
• Imperial Walkers IC x 10
• Side to Side Lunge IC x 10
• MNC’s IC x 10
• Arrows IC x 10

No need to mosey, we’ll stay under the shelter even though it wasn’t raining. Mary will get some love on the front side. Each exercise was 30 seconds of core work: Leg lifts, American Hammer, Raised Penguin Crunch, Turtle Crunch, 90 Alt Toe Touch, Plank position: R hand to L knee then L hand to R knee; go to elbow plank – hip roll-overs, bank on your six: Genie crunches, elbow to knee then knees to elbows, Heels 2 Heaven, Crunchy Frog, Hollow Hold aka (douche) canoe, and Ski Abs to end. I gave demos where needed but the instructions were clear, so no complaints.

Now let’s mosey to the parking deck. Way back in Round 1 of the QvsQ challenge I uncorked Walk the Plank but the mumble chatter was high and the PAX were not listening well. My 5 students were curious and attentive – much easier to communicate the plan which requested they find a parking spot on the wall side of the deck. At the beginning of the parking lot line do 10 HR Merkins then Joe Hendricks along the parking line toward the wall. Stop and do 10 Donkey Kicks. Then plank-walk left toward the other side of the parking spot. Stop and do 10 Australian Mtn Climbers. Then bear crawl along the line to the left side opening. That completes the square and by now the shoulders are feeling it a bit. So, let’s go two more rounds.

To give a break to our upper body, we went back to the core with 20 LBC’s, 20 Raised Penguin Crunches, and 20 Ski Abs.

Moving on – PAX still listening to what instructions I have. No challenges, how nice it can be sometimes to enjoy this fine group of gentlemen. We’ll use the levels of the parking deck for a 4 level escalator instead of 4 corner. Round 1, Level 1: 5 burpees – run to Level 4, descend the stairs. Round 2: Level 1: 5 burpees, Level 2: 10 eccentric dips – run to level 4, descend the stairs. Round 3: Level 1: 5 burpees, Level 2: 10 eccentric dips, Level 3: 20 jump squats, run to level 4, descend the stairs. Round 4: Level 1: 5 burpees, Level 2: 10 eccentric dips, Level 3: 20 jump squats, Level 4: 40 merkins, descend the stairs.

At this time we had 8 minutes left so I offered the PAX a choice – run it back or head back for more Mary. Purple Haze said option C – stop at the wall at the condos on MLK for some wall sits and dirty hook-ups. Seuss selected wall sits with marching and arm extension varieties. We hustled back to the pavilion and did flutters and big boys until time.

COT: Prayers for Stephanie (Pallbearers niece) that is dealing with cancer diagnosis; Stephanie – Watt’s Up teammate dealing w/ health issues; Ratchet’s 2.0, Huck, and Gump (Seuss visited with him yesterday and he learned of his sentence). Announcements: 2F lunch in Dallas this upcoming Wednesday, Flash relay (see Flintstone), 4/29 Convergence at Midoriyama 0700.

The rain held and we stayed dry – I guess some Q’s have that kind of command on the weather. The attendees bought into the instruction and supported the instruction to receive a core focused workout that will only benefit them. Thanks to those men to enjoy the fellowship. Oddly Pallbearer was the only under 50 PAX, hence the title.

Until the next one – thanks for the opportunity to lead.

Short Sale

Champion Q of the Year

Proper warm up

triple nickel pull-ups and step ups

mosey to flag 3 burpees each pole pledge

horse track triple nickel derkins and rows

15,10,5 reps dips split squats incline merkins lap around the track mosey to cot

Announcements shared a word prayer requests Jason black,Wirenut mom,Stogie coworker wife (cancer),Pallbearer cousin Stephanie (cancer),Ratchet 2.0 cancer. I prayed us out.

good times looking forward to the next one

Slack (our communication platform thing) is great. I mean, how else can you put out a message to a big pile of boneheads that makes you accountable for what seemed like a good idea at some point in time and entices other boneheads to respond and then also be accountable for emotional comments and responses? Ever since my Q vs Q loss, I have been looking forward to leading a workout and really trying to push myself a bit harder. There really is no better way to do this than to sign up to Q a workout AND poke some of the guys in Folsom to see if they will show. I tried poking the guy with the pretty hair and low rent jewelry from last year but no luck-he likely was working so he gets a pass. Either way, the motivation to bring some pain was there and fortunately a few HIMs made the trip from Folsom-thanks Westside, Balljoint, and Gearwrench. Last night was like many nights during the first few years of F3Gashouse-I went to bed sort of early but could not fall asleep because I was excited about the workout in the morning (hope I am not the only one that does this???!!!)…..once I fell asleep multiple things woke me during the night……dog needed to pee at 1 am, dog needed water at 120 am, wife got up to check on dog at 130 am, heartburn hit me at 215 am (but the sausage/pepperoni/pasta thing was sooooo good last night and worth it), cat wanted to hang out at around 3 am, heartburn still bothering me at 330 am, alarm went off at 430 am. Aaaawwwww heck, I told Maybelline I would go for some EC by mistake (thought I was responding to Balljoint’s HC for this am but responded to Maybelline’s EC call-old man technology fail) so I gotta get up. I got rolling and made it through the rain on time and went for a partial EC with Maybelline-wanted to walk around the AO and finalize a few things so I did partial EC with him then broke off early for some strategery and planning. Then the PAX arrived and we got started.

Pledge, Warmup, Disclaimer then we were off. We moseyed over to the basketball court-be careful and get over that wire/chain from the parking lot. Gonna start with 4 corners: stack the exercises with 5 burpees first corner, repeat at corner 2 and add 10 Mike Tysons (where were you Sister Act???!!!), repeat at corner 3 and add 15 Big Boys, repeat at corner 4 and add 40 SSA. Keep rolling……mosey to the parking lot for Suicides: cones set up at 4-5 spaces apart: Merkin at the start, 5 Bonnie Blairs at each cone-think there were 5 cones. Next we did some Donkey Kicks on the wall-was not tall enough for hip slappers in that area and didn’t want to muddy up the wall where there was room, that’s ok. Donkey Kicks are good enough at this point. Mosey back to basketball court for some new exercises: Bearby (not Bobby) Hurleys: start on the baseline under the basket, bear crawl to foul line, 5 Bobby Hurleys, bear crawl back. Repeat out to the 3 point line for 5 more Bobby Hurleys then bear crawl back. There was some chatter about some dude named Tesla but I can’t remember what it was. I was focused on the next (new) exercise. Remember those Murder Bunnies? Well I wanted something like that but no blocks around so we went with something not quite as bad……or was it? Manslaughter Bunnies-Same thing but no block. It’s basically a bear crawl with both hands moving forward at the same time. In my opinion, that sucked big balls. Murder Bunnies suck too, but at least you don’t have to bend over as far which, at almost 53 years old, has gotten harder to do lately. We did this all the way across the court-seemed like at least 3 miles of Manslaughter Bunnies but it was really likely not more that 2 miles…..enough of that BS, mosey back to the parking lot (again, make sure to step over that cable thing). Next was 11’s with Big Boys and Merkins. Balljoint then asked “What are we doing in the middle?” so we added a burpee every time you cross center line. I was out of tricks and had used up my Weinke so we did another 4 corners in the big parking lot with jump squats X 10, heels to heaven X 10, diamond merkins X 10, and LBCs X 40. Is it time yet???? NOPE, keep moving-back to end of lot for suicides with 5 squats at each cone every time you pass coming and going with a burpee and 5 SSH every time at the start. This finally got us to time and we called it quits.

COT with prayers and praises-Westside with some good news about a friend at church going thru some $hit but making progress with improvement. Having gone thru some different $hit in the past, I mentioned that it really helps the person going thru that $hit when someone lets you know they are praying for you (which Westside is doing and has told his friend this as well). I don’t always remember this so it was a good reminder for me-having someone pray for you and telling you they are doing it definitely gives you a little more motivation. Try to keep this in mind because I can tell you from personal experience, this is a big deal.

Thanks again for posting this am-Whoopee

A baker’s dozen came and did the thing on a perfect Thursday morning at the F3 Gastonia AO known as the Greatest Of All Time.  There were Sizzle Suicides (because of course there were) & Tammy Wynettes.  No monkeys were spared, and only one PAX left behind.  Here’s what I remember:

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Hillbilly Walkers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Mike Tysons (IC)
• 10 x Mountain Climbers (IC)

Mosey to Floyd & Blackies, not for coffee, but the requisite Sizzle Suicides.  See any of YHC’s prior backblasts at The Goat for a description of the Sizzle Suicides.

Instructions were given to hold at the top of the hill, and not run back down.  That didn’t stop Freon.  Failure for all PAX to follow the plan is a failure in leadership.  YHC doubled down with the leadership failure and just left him, but not before the first of many:

• 30 x Monkey Humpers (OYO)

Mosey to the church across from the apartments.  Oh Freon didn’t get to do them, let’s go again:

• 30 x Monkey Humpers (OYO)

It’s like the old days, when the F3 Gastonia PAX first found out what Monkey Humpers were, and whoever was Qing couldn’t wait to break them out as many times as possible and our asses hurt for days.  YHC was trying to recreate that feeling.  You’re welcome.

To the church parking lot, for the requisite complicatedness that the PAX come to expect from a Flintstone Q.

Partner Up

• Both PAX lunge walk to opposite ends of the church parking lot
• 20 x Eskimo Merkins (OYO)
• Both PAX lunge walk back to the middle
• 20 x Tammy Wynettes (“Stand By Your Man”)
  • PAX 1: 20 x Merkins (keeps count)
  • PAX 2: 20 x Squats (synchronized w/PAX 1)
• Repeat in opposite directions, switching roles w/Tammy Wynettes

Lots of lunging.  Right amount of suck.  Time to further shred them abs, but first, Bottoms Up:

• 15 x Monkey Humpers (IC)
• 20 x Michael Phelps (IC)
• 20 x Toe Touches (IC)
• 20 x Freddie Mercuries (IC)

By the time the Freddies roll around, YHC is ready to be done with all that.

Here’s the part where the PAX were expecting something new, fresh, and inventive.  Nope.

Round 2 (See round 1 above):

• Lunge Walk
• Eskimo Merkins
• Tammy Wynettes
• Repeato

Then

• 15 x Monkey Humpers (IC)
• 20 x Michael Phelps (IC)
• 20 x Toe Touches (IC)
• 20 x Freddie Mercuries (IC)

Second round was about the same amount of suck as the first, if not a little more.  Abs were done, but still more to come.  Let’s go home.  Start the mosey back on Front St, stopping for, you guessed it:

• 30 x Monkey Humpers (OYO)

Little more mosey.  Hey have y’all heard of these things called Monkey Humpers?  How funny is that?  I guess not funny to everyone.  One PAX said it was offensive to monkeys.  Surely not.  They’re flattered that we’re thinking of them.

• 30 x Monkey Humpers (OYO)

Mosey back to the house with the fresh new privacy fence inspired by years of F3 torturing the resident fluff dog for a quick round of, well, this:

Groups of 3

• PAX 1: Mosey to the statue and back
• PAX 2: Hold 6 inches (or 10, or whatever you got)
• PAX 3: American Hammers
• PAX 2 & 3 swap back and forth whenever til PAX 1 gets back, then a different PAX gets up to run
• Repeato til all 3 PAX finish running

We really only got through 2 PAX running before it was time for COT

Announcements and Prayer Requests were there but I need to wrap up this backblast and go to work.  Maybe I’ll add them later in the day.

Sore today.  I guess the monkeys won.

Thanks for the opportunity to do dumb and slightly irreverent things.

Yabba Dabba Doo

big crowd this am for rucking, we took off towards the neighborhood and did a quick loop then back to Publix for couple laps until time. As always, good fellowship without heavy breathing and still got some work done. I could get used to this schedule-I am currently on spring break for a stay-cation so the stress level is extremely low at this point. That changes next week. It’s been nice not realizing what day of the week it is other than where I will be posting.

BTW, According to TeamUp, Tube was the Q and he was not here. I am sure there is a penalty for this but I cannot recall what it is. Maybe wear a dress next time he posts?

Whoopee