Category: Backblast (Page 211 of 904)

11 pax joined me in the gloom.

Warm up:

25 SSH IC

20 Gravel pickers IC

Moroccan night clubs IC

Mosey to the Blocks

20 curls

20 Thrusters

20 Chest Presses

20 LBC with Block

Run to the light 5 flying squirrels

Rinse and repeat x 5

45 calf raises

Plank for leg extensions back and side for each side.

Mosey back to the Flag

50 American Hammers(Right count only)

50 flutter kicks(Right count only)

50 Big Boys

Announcements:

24 hour run Saturday – Bring cans for Christian Ministries or donate to the Angel Bows by Raemy

1/11 Pushing Cars

Prayer Requests:

Wirenut family

Turtleman

Huck

Slaw’s wife for heart issues

My neices.

If you’ve ever seen Tesla, aka, Uncle Ted, perform side-straddle hops, you can never unsee it. It’s also a great way to warm the body up on frosty mornings.

7 HIMs posted at TRB this morning, and here’s what went down.

Warm-up with SSHs, Uncle Ted SSHs (essentially double time with one leg offset from the other), and some gravel pickers.

Mosey to the side wall for a not well received 11s. This included hip slappers at the top and Mike Tyson’s at the bottom. YHC eased up on the Pax by calling 10 hip slappers first (count one arm only, of course), going down in count. Tube was called on for a 10 count, which was performed in Spanish, with some help.

Mosey to the steps at the back lot where we performed two calf raises each step. At the top, option to bear crawl or lunge walk down the sidewalk. Rinse and repeat with four calf raises each step.

It’s always a good idea to strengthen the back and shoulders, and pull-ups tend to be a weak area, so to the kiddy playground we went. 15 pull-ups followed by 30 squats, followed by another 10 pull-ups.

Mosey to the track to kill the rest of the time with dips and step ups at the bleachers, followed by Bolt 45s at the opposite side. Rinse and repeat 2x, and time for COT, after the pledge.

Announcements: Roundup and Hacksaw 50 in 24 this Saturday, 5am, at Old School; Coffeeteria at Floyd & Blackies (you can usually find a Pax or two there Tuesday, Wednesday, Thursday, and Friday)

Nameorama

Prayer Requests: Turtle Man, Termite and family, praise for Tooth Fairy’s daughter who took her first steps!

YHC took us out. It was an honor to lead! -Orangeman

Runners and Ruckers

Pledge

Announcements:  50 miler this weekend at Old School.  Bring canned goods for DCM and money for angel bows, 2nd F lunch soon at Hillbillys, Folsom closed this weekend and go to Old School.

Prayers/Praise:  Turtleman, Huckleberry, Wirenut, Wichita, Termite, Chubbs, EZ Rider, Purple Haze Neighbor (praise), Work procedure

Name-o-rama and Haze took us out.

As a leader, you take the blame for anything that goes wrong.  Unless you’re at an F3 workout.  Then you blame Short Sale.

6 of us broke off from the running bootcampers after a riveting warmup by Gashouse’s new Site Q that left us confused and short on time.

We broke out the blocks for a triple nickel on the hill down the nature trail, did squat thrusters, overhead presses, good mornings, rocky balboas, merkins and dirty hookups.

With the kettlebells, we did curls, the bob and weave, pullovers, deadlifts, halos, squats, and more curls.

We also kept coming back to a circuit of toe touches, werkins, superman pull-ups, and flutter kicks.

All in a day’s work at PainLab.

All kidding aside, Short Sale’s creativity has provided some of the most legendary F3 Gastonia beatdowns  I’ll take his best against anybody else’s every day of the week.

Thanks for the opportunity to lead.

Yabba Dabba Doo

We had 20 PAX this morning at the storm.  After a brief disclaimer and seeing no FNG’s we did a mosey to stretch out the legs.

Circle of Pain:
20 minute tabata beatdown (20 exercises, 45 seconds on 15 seconds of rest).

THANG #1
After that Circle of Pain we headed toward the bottom of the parking lot near the athletic fields. There are five light poles that lead to Lakewood Road.

From the first light pole run to the fifth light pole and back, then perform the following 10 merkins, 20 squats, 30 mountain climbers (count one side only), and 40 SSH.   Next from the first light pole run to the fourth light pole and so forth.

In all we got in 50 merkins, 100 squats, 300 mountain climbers, and 200 SSH.

ANNOUNCEMENTS:
48 hour run January 14-15 in Dallas. See Slack for details and sign up!
Second F lunch at Hillbillies in Lowell on Wednesday, January 25.
On February 11 at Folsom (pushing the rock challenge) with vehicles. See Ball Joint for details.
F3 Rock Hill Rooster VI is Saturday, March 4.

PRAYERS:
Continue to pray for my sister Mackenzie who is battling cancer.
Pray for Slaw’s wife.
Ball Joint is traveling north today for his Uncle’s funeral.
Feta (Sargento’s 2.0) received good news on his MRI, but needs to be in physical therapy for a few weeks.

I crawl outta bed and see that it’s just above freezing. I ask myself?.. maintain the position spooned to the M’s six or join the other idiots out there in the cold. You guessed it, I did the right thing today.
I roll up to Bulldog and who do I see first? Hunchback! …waitng for the cavalry to show up 🙌 . Then Maybelline and Orangeman. Spiderman must be caught up in his web cause he was MIA.
I did tell Spidy that I would take Q if no one stepped up. We start with some yoga-like warm ups to get things moving. Then I break out my workout flash cards. It was a typical core-n-more style workout that I do at Painlab. 45 seconds of work and 15 seconds to make the transition to the next exercise. You gotta Show to know 👊
We close out with four minutes of Mary. The goal is six minutes, but sometimes ya just gotta get in when you can.

Announcements: 24 Hours & 50 miles this Saturday from 5:30am every hour for 24 hours 😲 wtf is this all about. Who does this!?
Well, the sign up currently includes Ball Joint, Stogie, Broke, Doodles, Big Pappy, and Nothin, and where is Round Up?
This lead to the conversation by Maybelline about Courtney Dauwalter. She did the Moab 240 race in 2 days, 9 hours, 59 minutes ,,,just 10 hours ahead of the second place finisher. Look her up, she’s a juggernaut.
Which lead to the conversation of women lasting longer than men. You gotta Show to know 😁

Prayers to: Maybelline’s Dad, Turtleman, Noisy Cricket, Clavin’s Mom, and Bondo where are you.

Good work men!

Brief and abbreviated disclaimer since no FNGs

Warm-up – Mosey to soccer field and back

• 30 Mountain Climbers I/C
• 40 High Knees IC
• 50 SSH IC
• 10 Burpees

The Thang

• 10 Merkins
• 20 Big Boy
• 30 Air Squats
• 40 Walking Lunges (20 per leg)
• 50s Elbow plank

Mosey around parking lot after each round. Rinse and repeat 4 times

Next up

• Jumping Lunges x 10
• Burpees x 10
• Jump Squats x 10
• Flutter Kicks I/C
• Mountain Climbers x 20 I/C
• Calf raises x 20
• American Hammers x 25 I/C
• SSH x 25 I/C
• Mosey around parking lot
• 1 min wall sit

Rinse and repeat 2x

The Pledge

COT

• Announcements
• Prayer Request

YHC closed out with Prayer

Thanks for allowing me to lead this evening and always enjoy bootcamps at Midoriyama..

Over and out,

Breaker Breaker

Always good to step away from the familiar to spend some time with men you don’t see very often.  Don’t get out of Belmont as often as I should so when Wirenut posted some open Q dates, seemed like a good opportunity.  Old School always has the best of the best, good to be there.

Started with mission of F3, to plant, grow, and serve small workout groups for men, for the invigoration of male leadership.  Warmup of side stradle hops, imperial walkers, gravel pickers, and some stretching.  Q had posted ahead of time to bring ruck if you have one, most did. Wirenut supplemented with a sand bag.

Grab the weight and go to the pavilion. Workout was simple, but not easy.  50 merkins, 50 lbc, 50 step ups each leg, grab your ruck and take two laps at double time.  Rinse and repeat until time.  Most got 4 rounds and into the fifth when time called.  Broke completed five.

Pledge. If you have a ruck, but have never stepped up the pace,  give it a try.  Completely different workout.

YHC said a few words on the importance of getting out and doing hard things.  Truly does help prepare for the hard times that life can present.  I personally had a tough 2022, F3 brothers were always there to lean on.  There will things that will happen in 2023, so important to be present and available.

Announcements: 50 miler at Old School site weeknd of Jan 14.  Start time 0530, two mile every hour.  Don’t get too comfortable.

Prayer requests: Wirenut family, Tooth Fairy dad, Slim Shady dad, Gumby family, Tiger and family

YHC took us out

Always an honor

Tiger

Pledge

Warm Up

Ran about 1.6 miles stopping a few times for a variety of exercises including: Burpees, Shoulder taps, LBCs, flutters, crunchy frogs,  Dying cockroaches, plank jacks, SSH, Merkins, & I may have missed one or two.  Four corners and Ring of Fire was included at the Food Lion parking lot.

Announcements: up coming convergence-more information to come

Must to pray about

Prayer to take us out

Until next time

EZ out!