Fitness, Fellowship, Faith
It was the triple threat trio that showed to know this morning. The end of the 90 day Pushing Rocks Challenge has caused a decline in Him turnout. Maybe another challenge is in order?
We rucked to Linus’ house for our traditional monkey humpers done right in his driveway. Continued through Colony Wooods with breakouts of work along the way. Stopping at the Urgent Care to test our core strength with some abs work.
Courtesy of Nutria, it was my first Q at the Ricky Bobby. It was a lovely morning in the gloom to share with some fellow PAX. Roscoe showed up for a solo ruck around the track while the rest of us did the boot camp thang. Let’s begin.
Warm-up:
SSH X 25 IC
IW X 25 IC
Toy Soldiers x 10 IC
Big Boys x 20 OYO
Merkins x 20 OYO
Mosey to the back parking lot behind the school.
DORA 1-2-3
We had four folks, including YHC, at the bootcamp so this nice and even number worked well for partner work.
Partner 1:
100 Merkins
200 MTN Climbers
300 LBC’s
Partner 2: Run to the end of the parking lot and back to pick up where P1 left off.
Good work, let’s head to the bleachers at the baseball field for two rounds of dips and two rounds of a core exercise.
ELEVENS at the cat walk!
10 Mike Tysons one end, 1 Big Boy at the other. GO.
Finish with a couple of core exercises and TIME!
Good work, MEN!
COT: Announcements, prayer requests and Close out with prayer.
STINKY BIRD OUT!
Ever since Ozark and I ran a Savage Blitz last year I have been trying to think of ways to bring something like that to Folsom. I have had this ready since Fall/Winter of last year. It just kept getting postponed do to other events taking dates.
There were iterations where it was worse than it turned out to be. But between “don’t Q it if you can’t do it” and me being worried about the time length… It is what it is. I told the men in attendance (AND ONLY THOSE IN ATTENDANCE) that I welcomed any constructive criticism. If you liked it, great! Tell me why specifically. If you didn’t like it, fine! Tell me why specifically. Hopefully there will be some good ideas that will make this thing better next time we try it.
Other than having to plan all this out, and the coordination of things with other Pax… setting things up… and all the anxiety I have had since 4pm yesterday (no joke, I was worried I would forget things or the event wouldn’t be fun… or someone would get hurt… or…) this was probably the easiest Q I have ever done. I paired Pax up and asked they assign a navigator. The navigator was essentially the Q. So, if you did something wrong, or there was any Q Fails… blame them! Okay, maybe not… but it was a nice try. I did get feedback that better instructions on certain steps (or maybe a map of Folsom) would have helped those from other AOs (got it, noted!). But really, it was supposed to be guys working together for a common goal and seeing how well they read and understood written instructions. I could totally apply this to a lesson about reading (or only skimming) the Bible and only doing part of what is says, or misunderstanding things and not listening to the Sky Q… but this part of the Back Blast is already getting too long. You get what I’m saying.
Warm Up:
20 SSH
10 Mnt Man Poopers
40 Morracan Nightclubs
Grab a Partner
Pick a navigator and pay attention to their instructions!
***Note: If you can’t do an obstacle (one of the steps below) you must do 20 burpees (or flying squirrels) before continuing to the next step.
The Thang:
Mosey through the path around the lake to behind the dog park.
*** At the start, each Pax Grab a block.
Once you get to the bottom of the hill (behind the dog park) perform the following exercises:
Perform 20 Clean and Press with your block.
Mosey the path, with your block, to where the grass begins.
Rifle Carry your block, approximately, halfway up the hill
Perform 20 Clean and Press with your block.
Rifle Carry your block to the top of the hill.
With your block, mosey and jump over the drainage ditch and cross the road to the COT parking lot.
Holding your block, hopscotch through the parking lot – over to the soccer field.
Drop your blocks and take turns with your partner, flipping the power poles end over to the approximate middle of the soccer field.
Partner carry the power poles back to start.
Pick up your blocks and mosey through the soccer field, and over to the parking lot across the road – to the steps by the fitness shelter.
Do 10 calf raises down each step with your block.
*** Leave your block at the bottom of the steps.
Mosey counter clockwise halfway around the pond and up the hill to the horse stables.
Using the stables on the right, climb up and over one of the walls of one of the horse stalls.
*** Watch for nails and screws with your hand placement!!!***
Jog out of the stall and climb up and over the next one… do this with your partner for 3 stalls.
Running to your right, run counter-clockwise the rest of the way around the horse stable, cross in between and run clockwise around the 2nd set of stalls (the building on the left) and back to the concrete steps.
Do 10 calf raise each step up to the top.
Run to horse track and take 1.5 laps around to the gate on the other side.
Climb the stone bleachers to the top.
Run to the flag at the AG/Senior Center and say the pledge.
Cross over the road, to the parking lot across from the building, and Run-Nur-Run the main parking lots from right to left.
Mosey back down to the parking lot where you left your blocks (left at the triangle and down the hill).
Grab your blocks and mosey over to the block pile and put your block back on the pallet near the old animal shelter building.
Mosey to the amphitheater, near the bottom parking lot.
Each Pax, take turns pulling the rope to lift the sand bags until the flag reaches the top of the canopy’s girder.
Run back to the COT parking lot.
Take note of your time and then go find, and run with the six… (maybe head toward the horse stalls or AG Center to find Pax)
There were some who missed the warm up section. There were others who ran the wrong way around something, accidently going a shorter way. At the end of it all… we were all disqualified. But the closest team to winning was Gearwrench and Mary Poppins (Balljoint).
Bottom line, I wanted to do something different than the typical Bootcamp Q and I wanted folks to have fun. I think I was able to check both of those boxes off. Special t-claps go out to West Side and Wirenut (for providing two of the obstacles and helping me setup and tear down).
YHC took us out in a thankful prayer for all God has done for us. Thanks for allowing me to lead my first junior, jv, mini, non-sanctioned CSAUP – the rain and 40 degree temps made it worse than it really was.
Announcements:
2nd F Lunch at Pappa’s and Beer in Dallas – April 19th
Midoriyama Convergence – April 29th (I think)
Check out everything else in the latest Newsletter on Slack
Prayer Requests:
Huckleberry – still in the hospital from hernia surgery
Turtleman
Guy who died at the junkyard – Maybelline mentioned – pray for that guy’s family
Jackson Hall – brain cancer and treatment options in Atlanta
Praise Report from Pilgrims Progress about his friend.
YHC predicted a light crowd with rain in the forecast and it being Easter weekend. 6 total for work to be done.
Disclaimer while we wait for Tesla to emerge from his car.
Mosey to shelter in park.
Warmup:
Stretches
15 Gravel pickers IC
15 toy soldiers IC
15 plank jacks IC
Mosey up to other shelter with tables near track.
Thang: Deck of Death
❤️-SSH, Ace=2 laps
♠️-merkins of your choice Ace=1 minute plank
♦️-LBC’s, Ace=100 flutter kicks
♣️-CDDs, Ace=100 air presses
Add 10 to each card except aces.
Jack, Queen and King of each suit=25 each
Got through all cards with 2 minutes left, enough time for Tesla to hijack the Q with some bear crawl work. We kept a steady pace throughout the whole hour. Good to see Fruity Pebbles in the gloom again.
COT
Announcements:
Easter this Sunday, all AOs closed
Convergence April 29th 0700 @ Midoriyama, George Poston park.
Time laps 5-19, see Flintstone
Prayers/praises:
Huckleberry
Flintstone’s dad
Tiger’s mom
Tooth Fairy’s daughter doing great
YHC prayed.
Thanks for joining me men.
Pregame: If you watched UCONN win the National Championship Monday night or for that matter, any Final Four in the past 20 years, you may have recognized one of the scripts on the sideline “The Road Ends Here.” It serves as a statement for the journey of 68 teams trying to reach the pinnacle of college basketball. So too could that expression lend itself to 2023 F3 Gastonia’s March Madness Tournament. A brilliant idea that began as a gleam in Flintstone’s First F mind. As a fan of creativity, I applaud the concept, as did most of the PAX judging by the elevated attendance for each match up. Hat’s off to Flintstone. If you’ve been under a rock this version of a tournament came together after the PAX were surveyed to identify the top 8 Q’s. There was no specific criteria for voting. As Sister Act declared, it’s a popularity contest. Possibly, but judging by the contestants, the 8 men bring their brand of Q to each workout that may have separated themselves in some way. The order was: Freight, YHC, Sister Act, Roscoe, Broke, Whoopee, Balljoint, and Wirenut. Due to some scheduling conflicts, the matchups didn’t quite match up as they would in normal seeding. As the tournament progressed, it came down to #1 vs. #2 at Folsom on Aprils Fools Day. Here is a bit about how it went.
Gameday: Actually, Friday night before Gameday. As I knew I would be in NOGA where Freight returned after trying to live the uppity life in Belmont, I thought best to make an appearance at the Rusty Rabbit Happy Hour. It’s been quite a while since I even made it to the Belmont Bottoms Up and I’d never made it to Dallas. Time to press the flesh and maybe buy a vote or two. I walk in the door to see Freight had the same idea. The Mayor (who was hunting Saturday and not able to vote) along with Def Leppard. Gumby came along later. I bought a round anyway, even bought Freight a Leinenkugel (which maybe the Belmont hasn’t quite left him yet – I wonder if the barkeep at the Rabbit knew they even had that brand). We kept the conversation polite. Afterwards, I headed over to Folsom to do some reconnaissance.
Freight had selected to go first in his two matches, but as a bit of gamesmanship, he deferred to me on this morning. I sensed something and after some thought realized Folsom began at 0630. My workout would almost be entirely in the dark. Well played sir. Only I solved that problem with a generator and some floodlights, well sort of – to the best that I could get the lights to show. As I completed my set up Saturday morning I complimented my opponent on his strategy. Thankfully at Q-Source, we studied Jocko’s Extreme Ownership and Chapter 9 is Plan – very resourceful – I highly recommend it. As the clocked ticked toward 0630, I handed out F3 wristbands and placed stickers on the PAX so I could easily divide them into teams of 5 which was necessary for my workout. We had over 30 men arrive. Flintstone gave instructions and turned it over to me – no warm-up, let’s mosey.
First Half: we arrive in the traditional parking lot of Folsom by the tennis court and the soccer field. I stop at my generator to flip on the lights that spotlighted two rows of stakes with signs identifying exercises. Now for the challenge to explain to the herded cats. Everyone was split in teams of 5 which would align to the lanes I had established with 5 stations for each PAX to rotate through. My Q Fail was I didn’t identify the team’s sections which was made more complicated in the limited light. I did my best to place the groups at their spots and since we had 32, assigned me and another PAX to join a team and mirror someone. I of course mirrored Freight – best to keep a close eye and diffuse any mumble chatter. The stations were:
Station 3 was the timer so however long it took that teammate to execute, Stations 1, 2, 4, & 5 would perform the 2 exercise set as many times as possible. Because the PAX enjoy competing, I bought a bunch of plastic Easter eggs to use as points. Every time a circuit was completed, the PAX tossed an egg in their team’s bucket. This was done to push all the PAX at all stations so they could hold up their end for the team. Standing around to catch your breath mean less eggs in the bucket, or so it was to be. Q Fail #2 – I should have bought more eggs (or devised a different scoring system). It was organized chaos, but I intended to begin with a difficult workout which was based on an Iron PAX version that I modified for this event. It was designed to test the men which it seemed to do. Team #4 was declared the winner.
After about 15 minutes, it was time to move on for Thang #2. Now I’d have to dig through some of my work notebooks to show you the time this idea formulated. Safe to say it’s been a year or so before the Pandemic or as all of us in F3 Gastonia recall the year Def Leppard tried to shut us down. But I digress…in the back of my work notebooks, when I get an idea for a workout, I sketch it out. I’ve waited for the right situation to break out the Tennis Workout. Today was the day. Simple, fun and effective. Write down an exercise or two on a ball. The ball gets smacked down the court, the PAX chase it and do a declared number of reps. They bring the ball back and have another one hit. Kind of like playing fetch with your dog. Originally, I wanted a tennis ball machine that would shoot out balls like a cannon, but I couldn’t find one to borrow. I recalled the PAX enjoyed my bartenders so much when I whooped SA with the Beer Workout, I invited Turtleman, Christine (his M) and Nancy (his neighbor) back for the main event. It helps Christine and Nancy are high level USTA players and they certainly look the part. After about 5 or 6 rounds of that, my time was done.
Second Half: Freight hurried the group back to the soccer field requesting each PAX grab a concrete block on their way. He had set up cones on the sideline and middle of the field width. I have to admit, pretty simple, but by this point, the sun was rising and he had plenty of light – who couldn’t do this? He gave instructions that each set would be timed and the penalty for be 1 burpee for each PAX that did not cross the finish line by the specified time. This would be tested quickly. The first set began with a murder bunny to midfield, leave the block, sprint to the other sideline and return in the time limit. Most made it and we may have had a 3 burpee penalty. I could take you through the remaining 13 rounds that were on the Weinke (loser shares their Weinke, winner writes the backblast, consider yourself lucky as an award winning Backblast writer – BAM! there’s another award Freight hasn’t won! – Freight better start picking up the 6). So, I’ll highlight a few details of this Q. Admittedly, we did some sprinting which does up the heart rate, but there were a whole lot of 10 counts, and I do mean a LOT! After a few of these rounds, this workout looked eerily similar to Freight’s first round match against Broke. Sure we did a few Murder Bunnys and some block work, but still had the same burpee per man penalty…doesn’t sound very creative to me. I will give it to Freight, next to Tool Time, Freight is the Prince of Mumble Chatter and my full intention was to give that chatter back as much as I could. So with a 10 count occurring after each return, seemed like a lot of standing around to me…I attempted to take over the Q. Freight quickly countered by shouting instructions and something about my portion being a FIA workout (note, the ladies were eye candy, not workout instructors or partners). One of the exercises, over 20 PAX missed the time requirement, so the Q quickly Omahaed dialing back from the 1 burpee per man to a static 10 count (don’t do it if you can’t Q it!). An exasperated Freight requested Slaw provide a German 10 Count. At this point it was fair to say Slaw was Co-Q-ing the workout. Most PAX, in particular Sparky were not abiding by Freight’s signal to drop the green flag, instead running well ahead of the word “Go” and no one, in particular Def Leppard participated in the burpee penalty. It got so disorderly Broke just up and left (he confessed he would have voted for me anyway). Most PAX were begging for something creative to happen but Slaw kept charging ahead with Freight’s Weinke. Finally, Father Time finally gained the advantage to call this segment and have us mosey back to the flag.
Postgame: At the circle, I took the opportunity to share refreshments with my brothers. Beer for those that wanted it and water for the rest. I also awarded Team 4 with Starbucks gift cards. Yes, votes can be bought. Now I knew I was up against a decidedly homefield advantage, but there were enough friendly faces that maybe would vote based upon effort or bribes. As the cards were distributed, Freight took an early lead. It did not look pretty for yours truly, but like election night, we know California is going blue, so let’s ride this thing out. About midway, I made some ground and then it got tight, like a pair of Sunday pants after Easter brunch. With only a few votes left, the card with “Murder Bunnies” was announced – Flintstone shuffled it to the bottom of the stack. A few more votes went my way and now we were dead even with the last remaining unnamed card. Flintstone said “someone needs to identify their vote…” A moment of silence as we waited and the former Nantan stepped forward and claimed the card, but now he had the deciding vote. The entire tournament champion rested in Sargento’s hands. Much like 1983 when Derek Whittenburg heaved up a shot toward the basket. Would this prayer be answered? Your damn right it was – BAM – just like Lorenzo Charles slammed home a Wolfpack win, baby! Finally, being part of the Wolfpack paid off. Thanks brother. Go Pack! We have a winner!
Announcements: Whitewater relay race – see Flintstone; Prayers: Ratchet’s 2.0, Flintstone’s father’s treatment, Huck, Turtleman, and others.
Moleskin: First, it’s an honor to be selected to compete in this event. Second, I appreciate all that particpated. Whether you voted for me or not, the size of the PAX and respect for each opponent certainly provided the challenge. If you’re still with me on this novel, I’ll share a truth. Freight may be #2 among the PAX but I voted Freight #1 on my ballot. I also had SA, Broke, Roscoe, and Whoopee listed as well. Obviously, I’m in a majority of PAX that agree those guys bring a solid Q and if I had more votes, Balljoint and Wirenut would be there too. All bring something different, and that is what make our brotherhood of Freed to Lead a great test of leadership. I’ll admit to being a bit of a Q snob, but when I see Freight’s name on the schedule, I try to attend as I know it will be a test. It may be one that I suffer through, but I know the workout was well planned. He was a worthy opponent. I think I enjoyed the gamesmanship as much as the event itself. I may have even planted a fake Weinke for him to find when cleaning out the van after the P200.
Work has been crazy busy as I’m part of a project implementation going in phases from now to July. If I wasn’t thinking about work or family, my mind was on each round of the workout. I know my stuff is complicated, but rest assured each element was thought through. I appreciate the grace of you guys to entertain my type of workout whether it’s in this format or just a regular gloomy morning. Hopefully in due time you’ll think back on this one for the tennis ball or maybe the easter egg scoring system – if it left an impression (and some soreness) then I did my job.
There is no way I could have done this on my own. I had plenty of input from friends that gave solid advice. They know who they are. I also need to thank Turtleman, his M Christine and Nancy who were happy to participate in two of my Q’s. (For those curious, Christine is the blonde and Nancy is the tall one). Let me know if I need to recruit them for a future event. A handful of guys stuck around to clear the field and Ash Pond helped me return the blocks. Thanks to all of you that helped.
Finally, I’ve reached the End of the Road. It’s a good thing because I’m not sure what tricks I had for another workout. Hell, who are we kidding? I’ll come up with something, Until the next time, thanks for allowing me to lead.
Short Sale
12 started the workout. A few left early. In between was some hills and burpees. Here’s what I remember:
Talk of the morning was Pallbearer’s Strava and his “Slow -uck”. As we say in The Gloom, “It’s not that kind of workout”. PB won’t hear the end of that one, and we’re all better for it.
While we’re on the subject, this workout was inspired by a “HIPAA Violation” workout that the legend put on us at the Yank on a Saturday in November. It was nasty. 11s with a hill and burpees, diamond merkins, and bobby hurleys. 2 sets of 7 squats on the way up and the way down. It was nasty. Here it is.
The Thang:
Mosey to the hill.
Partner up
Gearwrench bolted to take care of business, but was much happier on the way back.
On to the modified Violation
11s
Modified from the very bottom of the hill to just the dog park for time sake. Almost finished.
That was that.
Prayers for Ratchet’s son, Huck, Bedpan, PAX traveling, and others
Always a privilege to get to push it with my Folsom brothers. Thanks for the opportunity to lead.
Yabba Dabba Doo
Midoriyama has become one of my favorite places to post over the past 2 years. I do like working out in the afternoon and sleeping a little later, but I also love the people and the comradery. The Midoriyama crowd is generally a well-seasoned group of HIM who have been around the F3 block a few times. Shyness does not exist. Modesty is nowhere to be found. All you will find at Midoriyama is farting, a few risquee jokes, lots of chatter (it’s usually not at a mumble), and a few guys you know you will spend all day chasing. However, as they say, you get faster by chasing a faster man! 8 such men came out to give me an opportunity to practice leadership from the Six! I really like my Trail O Tears workout. Last time, I had to call an audible because the blocks were smashed so I’m going to give it another try with a few adjustments to make it tougher.
Warmup – Side Straddle Hops and Grass Pickers. I may have started off a little fast on the grass pickers. Let’s get to it, we have a lot to do!
Mosey to the large parking lot beside the playground and queue up the Classic Rock Workout playlist. We all start off on a good foot and seemed to agree Creedence is one of the greatest bands ever. So freakin’ good!
Route 66 – Mike Tysons at every other line of the parking lot, lunge walk to your the lines. It didn’t take long for the sweat to start pouring! Sure it isn’t in the 90s yet, but this was definitely the warmest/humid day we have had so far this year. We got a little taste of the Midoriyama heat today! Slawbag led the PAX in a round of flutter kicks for me as the Six arrived. Mucho gracias!
Another Route 66 – Squats or Jump Squats at every other line, bear crawl to your lines. The usual suspects Slaw, Defib, Gumby, Freight, and Flintstone all did jump squats. The rest of us mixed it up. Defib helped me out and called Mountain Climbers as the Six arrived. Thank you sir!
Mosey back to the lot beside the turd shack and grab a block. In case you didn’t know, the girl who stars in the song Rocket Queen was Steven Adler’s girlfriend, but Axl Rose is responsible for her being on the track. We’ll leave it there.
Time for some circuit work:
20 curls
15 bent-over rows
10 block swings
5 squat thrusters
Take a lap around the parking lot.
My rough target for this was 5 laps. I honestly can’t remember if I got 4 or 5, but I know Defib was at 6 or 7 laps, as was a few others. Several of the Midoriyama men have used some variations of this circuit. It is always tough and also gives everyone a chance to push at their own pace.
Now for some ab work. First – 5 Body Destroyers in cadence. Then, 3 circuits of:
– 20 LBCs IC
– 15 Flutter Kicks IC
– 10 X-crunches OYO
We return the blocks to their hiding place in the woods. I was checking in with Huck this afternoon and asked him if there were any exercises he’d like me to call today. Feet on the wall boys for a set of Australian Mountain Climbers.
There were about 2 minutes left, not quite enough time for the last item on my weinke so we got in a little Mary. Freight led us in a set of Little Baby Flutter Crunches and Flintstone led us in a set of Dying Cock Roaches. Time!
Prayer requests: Huck, Ratchet & family, Flintstone’s dad, Happy Tree’s mother-in-law, Clavin’s M’s aunt.
One last thing – I want to give Happy Trees a shout out! He just started posting 2-ish months ago and he’s already getting it figured out. He’s out there every Tuesday and Thursday putting in work. I can absolutely tell he’s getting a little stronger and a little faster already. Not only that, but he’s starting to make a few joes and join in on the chatter. I see the PAX encouraging him and telling him about how we were all in his shoes at some point. Keep pushing that rock my man.
–Montross
The weather was great for a run Wednesday morning. As the HIM returned to Ingles, you couldn’t help but notice Gearwrench’s absence. Some suggest he has fallen off of the wagon? He battled through a 5 month calf injury, posts like 9 times a week, but now he’s no where to be found. Has the Folsom Site Q Curse struck early? As Wichita says, you hate to see it! In other news, Pall Bearer had quite the morning according to Strava. When you RUCK, one letter can make all the difference. Stogie, I mean Sister Act had to leave a few minutes early but we’ll still give him credit. I don’t think there’s anyone else to throw under the bus today! Good job by everyone!!!!
Keep Huck, Ratchet, and Kelly Bird in your prayers. Chubbs was gracious enough to take us out in prayer!
–Montross
11 HIM posted for a run or ruck from the Pub. The route was through willow creek neighborhoods which YHC pointed out was all downhill (until you get to Windy Rush) but then mostly downhill again.
Announcements:
White water race 5/19-20 see Flintstone
Prayers:
Bandit’s Pastor needing surgery
Huckleberry
Young woman hit by car in Crammerton
Pax Traveling
Rolled into Folsom a little early since it was my VQ. Weinky and F3 cards in hand ready to go, a little nervous but ready. As I drove down the entrance road I saw 2 lights coming at me. Ball Joint and Hacksaw running before anyone else got there. Started at 5:30 with 20 Side Straddle Hops ( IC ) counting down, 15 Morican Night Clubs ( IC ) counting down, then 10 Gravel Pickers ( IC )counting down. Mosey up to the corner for 10 Bigboys and up the road stopping at the light poles for 10 more. At the triangle going up the road we did 5 Mercons at each point. Continuing up the road still stopping at each light pole for 10 Bigboys all the way to the top at the flagpole. Time for the pledge and a short word from the Bible – John 3:30 reads ( He Must Increase , but I Must Decrease ) Less of me and my way and more of Jesus and His way. The more I Decrease in myself will allow Jesus to Increase in and through me to others. Over to the parking lot for Dirty 11. Mike Tyson at the starting point then to the center for a Navy Seal Burpee ( demonstration was given on burpee ) over to the other end of the parking lot for Squat jump. Slaw gave us a 10 count and we moseyed back to the road for a slow trot leap frog back to the parking lot but the last man in line did a burpee and sprinted to the front of the line. We made it around twice before reaching the parking lot. Still had 13 mins left so i grabbed the cards and we circled up. Someone pulled a card and we did the exercise.
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