12 men at Folsom!!
Lots of reps done, men got stronger!! Appreciate the opportunity to lead!
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Category: Backblast (Page 216 of 904)
13 men put in some work on a nice evening at Midoriyama!!
All F3 core exercises were completed and we all kept moving!! Nice work by all. Freight even admitted that this Q was “Q of The Year” material!!
Announcements
Nameorama
Prayer
SA
On the last day of the year, what’s left for us to do but celebrate? What better way to do that, in true F3 fashion, than to run the Inagural Beer Mile? This is what happened…
The concept is simple. Drink beer and run! Actually the rules asre as such: drink an unopened 12oz beer, run a 1/4 mile, drink another, run another 1/4 mile, drink, run, drink and run. 1 mile and 4 beers total. Sounds easy enough, right?
There were plenty of bystanders, more than the actual participants, on hand to help cheer on the athletes. Quiche happily offered to be the official timer and when he said GO, we went. The beers were popped, chugging commenced and rocks were pushed.
Some of the athletes downed their beers like it was fresh spring water. Some struggled and said it was too fizzy. One of us barely got his down, but down it went! Unfortunately, nobody spewed and suffered the cursed penalty lap. The crowd worked themselves into a frenzy all the way til the very last one was done. Everybody ran the last lap with Mayor together in victory.
Here are the results so that the next running can have a bar to strive for.
- Sargento – 8:48
- Freight – 10:27
- Short Sale – 11:30
- Balljoint – 12:06
- Ash Pond – 13:00
- Radar – 15:54
- Mayor – 20:10
All in all, it was exactly what YHC envisioned it to be, Completely Stupid and Utterly Pointless, but it was great! Everybody had fun, nobody got hurt and we got to drink beer and eat burgers. Thank you all for indulging my stupid side in grand fashion. It’s been a great year! AYE!!!
Good crowd this am with combination of bootcamp and pain lab. Started on time with quick disclaimer, especially since HunkAJunk brought an FNG-good work!!! Hit the pledge then get warmed up. It is my last Q as site Q so I thought I would try something….and as usual, it looked better on paper. We listened to part of “There’s a Carp in the Tub” which was 1 of my twins favorite songs when they were 2-3 years old. They are now 20 years old. The idea was get in plank position, every time you hear “carp” do a plank jack. This lasted about 30 seconds then the gong went off in my head and we moved on to the live version of Billy Idol and “Rebel Yell” with SSH and every time you hear “More, more, more” drop down and do a burpee. Again, better on paper so this maybe lasted about 15 seconds….move on to some regular exercises for WU and then split from the PainLabbers.
Mosey to back side of FPC church to the parking lot. Hop across the lot long ways (in case you are wondering, hopping sucks donkey balls), mosey back. Lunge same distance, mosey back. Karaoke L same distance, mosey back. Karaoke R same distance, mosey back. Mosey to steps at the PAD for 11’s: big boys at the bottom, Mike Tyson’s at the top. Part way thru I Omaha’d to have the first guy up the steps has to hop up while others were able to mosey up the steps. Well that didn’t really help as Defib was still first up almost every time. This was pretty tough, at least tougher than I planned or expected so I asked Stroganoff for a countdown from 50 to recover. We moseyed to the Baptist parking lot for some more work: 10 merkins at the top, high knees to other side, 5 burpees, Nur back. 10 merkins at the top, butt kickers to other side, 10 big boys, Nur back to top. 10 Merkins, hop to the bottom (again, hopping still sucks), pick what you want: 10 big boys or 5 burpees, Nur back to top. 14 count from JJ to recover. Mosey to front of FPC church for merkin countdown from 10 with 1 lap between each set then mosey home with some wall sits on the way then a little Mary at the end.
Good work men-closed out with COT and named out FNG Ethan Johnson/Pale Rider. Thanks for the opportunity to lead. ShortSale takes over next week as site Q.
Whoopee
It was a great turnout this morning, And HunkAJunk brought and FNG!!
We did two rounds of seven exercises, then moseyed. Came back for two new rounds of seven different exercises and moseyed, then did that one more time with 7 new exercises. All with a focus on core. We spent 45 seconds on each exercise and 15 seconds to transition to the next one. We rocked it out with Metallica, Chevelle, Alice In chains, TOOL, Deftones, A Perfect Circle, Korn, System of A Down and more…
Here is what we did: Baby makers, clean & press, reverse crunches, heels to heaven, fly’s, Peter Parkers, seated big circles, crunches, starfish crunch, American hammers, bear crawls, plank jacks, shadow boxing, flutter kicks, curls, squats w/kettle, merkins, BURPEES, marching planks.
Everyone appreciated the abs workout, some improvised as needed. Someone did more mumblechatter than work, but I won’t name names 😂
Overall, good work britches!
You against you! Let’s see who wants the change this year.
Disclaimer
Short warm up: SSH x20IC, Gravel pickers x10IC, MNC x20IC, Delt Flyes (like this) x10IC
Mosey to city building for more warmup and pledge
Marching Elephants, straight leg lifts, bridge, lying leg lifts (Jane Fondas), stretches
Mosey to Papas intersection.
10-Merkins
20-Walking Lunges (count each step)
30-Squats
40-Flutter kicks (count each leg)
50-LBCs
Run to two and mosey back one intersection. Rinse and repeat for time
Time check for Mary. One minute left and two canoes called Mike Tysons
Announcements: Beer mile today at 11, First F Q challenge “pushing rocks” starts tomorrow so send weight to Flintstone
Prayers/Praise: Wirenut (Mom, Dad and 2.0), Steve Alexander (stroke), Huckleberry, Turtleman, Montross (M’s grandmother passing), Gumby (sick) myself
Name-O-Rama:
Pallbearer took us out!
16 HIM showed for a “12 Days of Christmas” Workout Downtown!
We warmed up with … 12 SSH IC, 12 IW IC, and 12 GP IC
We said the pledge
We moseyed to the entrance of the Parking Deck and commenced the Workout
On the 1st Day of Christmas … F3 gave to me … A Run up and Down the Stairs
On the 2nd Day of Christmas … F3 gave to me … 2 Tony Hawk Burpees
On the 3rd Day of Christmas … F3 gave to me … 3 Groiners
On the 4th Day of Christmas … F3 gave to me … 4 CDD’s
On the 5th Day of Christmas … F3 gave to me … 5 Gorilla Humpers
On the 6th Day of Christmas … F3 gave to me … 6 Slow Low Squats
On the 7th Day of Christmas … F3 gave to me …7 LBCs
On the 8th Day of Christmas … F3 gave to me … 8 Reverse Lunges
On the 9th Day of Christmas … F3 gave to me … 9 Diamond Merkins
On the 10th Day of Christmas … F3 gave to me … 10 Plank Jacks in 4 Count
On the 11th Day of Christmas … F3 gave to me … 11 American Hammers
On the 12th Day of Christmas … F3 gave to me … 12 8-Count Man Makers
And after all that … we had time for a little Mary …. where I reminded the PAX of the song “Mary Did You Know” and stated that YES, she did know who she was carrying and the weight of who she was carrying … the Savior of the World! But the even bigger question is … Do You Know? Do You Know Him … in a way that has changed your life like He changed the World?
We moseyed back to the flag … for the COT
As always … I count it a privilege to lead leaders!
Doodles Out!
Nice crowd at Downtown this morning. It started quite but quickly ramped up to form bashing and trash talking.
Warmup:
SSH, low slow squats, LBC’s. Let’s mosey down the street about a block.
The Thang:
Pretty simple workout this morning. 5 exercises then a lap around the block making all left turns to return to where we started. First part of the block mosey, 2nd part pick up the pace, 3rd part slow back down, 4th part pick it back up again. After that we made our way to the next block and continued this for 4 blocks.
Exercises were 5 burpees, 10 Bonnie Blairs, 15 Merkins, 20 Monkey humpers, 25 Freddy Mercury’s.
The goal would’ve been to get to Garrison but we had about 3 more laps to get there. The trash talk quickly ramped up as SA was defending his stance on Rev Low Carb’s(aka BLL) Merkin form. This turned into others pointing out lunge and squat form. Brotherly love runith over!
Time to head back we stopped at each intersection for 10 squat jumps and 10 WWI’s.
Time! Most got in about 2.75-3 miles all uphill both ways!
COT:
pledge
namerama
Announcements-beer mile tomorrow
Prayer Request-Wirenut’s father and family, Huck, Gumby’s family, Turtleman
Moleskin:
Great job this morning guys. Mostly on the mummblechatter. It’s one of my favorite things about working out with y’all. If you didn’t know. The best part of trash talk between men is there is usually a smidge of truth sprinkled in with some humor to help you take it a little better. We all make mistakes. We all rush sometimes. We don’t always have the best form. We all short stroke it(that’s definitely what she said) sometimes. You just have to be able to take the constructive sarcasm and improve upon it.
Tardy backblast, but it still has to get done!
YHC has a non-F3 friend who is a former US Marine. Believe me, several of us have EH’d him to no avail. Regardless, JC spent his early years in boot camps, and one of his stories inspired this workout.
After the pledge and the warmup, Pax moseyed around the school for a Route 66. YHC does not remember the exercise called, but it was certainly a good one.
15 pull ups at the playground, then on to the track for The Thang: JC’s Marine Boot Camp.
This is a Pax called workout session with some running in between. From the middle of the field, Pax 1 calls an exercise and reps, and all Pax perform. After the reps are done, we all run a lap or 2 and head back to the middle for Pax 2, and so on. We did this until each Pax had a turn, 10 in all. YHC mixed up the running with NURs, reverse NASCAR laps, etc. All in all, a good way to get everyone involved.
Back to the flag for COT
In JC’s story, when it was his turn, he called the troops to lie on their backs. After a bit of time, the Sargent “asks” JC what he was doing. Confident as always, JC responded with “Star Gazers, Sir!” Needless to say, JC was not called on again.
It was an honor to lead. -Orangeman
As many of you know, YHC shares his birthday today with a twin brother, Siri. It also means that instead of each Pax pulling 58 reps of everything, two Pax can share with 29 to get to the required 58. And being on the 29th is just another bonus. Here’s how it went this morning.
After the pledge, a warm up of 10 reps I/C each of SSHs, imperial walkers, gravel pickers, Moroccan night clubs, and merkins (not I/C). Add in 8 burpees strategically placed in the middle and 58 was counted.
With an easy mosey to the back parking lot of the Goat, lunge walking the two bridges, the Pax was ready for the Thang.
Pair off, like twins, in the middle of the parking lot. Each Pax as a team will perform 58 reps, 29 each. Between each exercise, run in opposite directions to the end of the lot and then back to meet in the middle to perform the next exercise.
Set 1, core: WW1s, American Hammers, Freddy Mercs, Six Shooters, LBCS
Set 2, legs: Squats, Jump Squats, Sumo Squats, Calf Raises, Bobby Hurley’s
Set 3, upper: CDDs, Werkins, Merkin Jacks, Overhead Claps, Fox Holes
Just enough time to mosey back to the flag for a little Mary and COT.
Announcements: Beer Mile in Cramer Woods (check with Sargento), 12/31 @ 10:30am; Pushing Rocks Challenge, weigh in 12/31, start 1/1/2023
Prayer Requests: Huckleberry and Turtle Man, Slim Shady’s Dad, Tooth Fairy’s Dad, Bubba Sparxxx’s M, air travelers, and the residents of Buffalo.
YHC took us out. It was an honor to lead -Orangeman