Category: Backblast (Page 220 of 904)

It was a brisk yet dry Saturday morning at the Painlab. A good group gathered in the Schiele parking lot for a beatdown at F3 Gastonia’s original AO. JJ was at the helm for bootcamp and the guys had the eye of the tiger and looked eager and ready to go to work. After a short but effective warmup led by JJ the two groups split for their respective to do lists.
Painlab went to the Indian and the eagle in front of the museum for the 12 days of Christmas. The exercises were as follows:

1. MNC with sandbags
2. Windshield Wipers
3. LBC’s
4. Pull Overs
5. Goblet Squats
6. Merkins
7. Monkey Humpers
8. Burpees
9. Step Ups
   30 Sec Plank
10. Zombie Walks
11. Mosey to the picnic tables and back

Start at 1. Then 2 and 1. Then 3, 2, 1…ect until completion.

We had a great group of guys and it was a total honor to lead.

Aye!!

Timeframe

Another freestyle Wojo workout on a dark, cold, wet evening.

Gearwrench invited me out to Q at good ole Folsom. It was a dark, cold, misty morning. We did a typical freestyle Wojo workout minus the frisbee. I hope everyone was sore afterwards.

Nice chilly morning, 5 HIM’s to start the day.

Warm-up:

SSH-20 IC

Squats-10 IC

LBC-Some amount IC

Pledge

Mosey to Martha’s

Parking Lot:

Partner Booyah’s with odd man in count.  Partner 1 mosey out, Partner 2 does the same opposite direction.  We went to 8 and patented a new process for including odd man in.

Modified Bojangles Biscuit:  10 Big Boys.  Pax 1 moseys for a distance, Pax 2 opposite direction, return, rinse and repeat

Triple Nickel – Merkins/Squats

Holds and Runs:

Partner 1 runs, mosey and sprint out, Partner 2 planks, flipflop

Partner 1 runs, mosey and sprint out, Partner 2 Al Gore, flipflop

Partner 1 runs, mosey and sprint out, Partner 2 On six, hold 6″, flipflop

Modified Bojangles Biscuit:  10 Homer/Marge.  Pax 1 moseys for a distance, Pax 2 opposite direction, return, rinse and repeat

Dora 1-2-3

Homer/Marge, LBC – Thats as far as we got

Absolution – 3 or 4 counts

Mosey back

Announcements:

Push the Rock Challenge:  Sign Up

24 Hour Run January 14

Stroganoff’s Q at the Gashouse is always Fun

2nd F Lunch – Los Arcos

Prayers:

Flintstone’s Family – Covid

EZ Rider – Family

My honor men

Cold morning didn’t put a damper on a crowd gathering at The Storm, 16 total.

Start with the mission of F3- to plant, grow, and serve small workout groups for men, for the invigoration of male community leadership.  The mission is not about merkins or burpees, it’s about becoming better men.  More than a workout men, make it a mission to participate in the other activities offered this coming year.  Pledge.

Warmup of burpees, SSH, IW, gravel pickers, arm circles, merkins and some stretching.  Breaker brought a car load of blocks, grab them and head to front of school.

Count off and partner up.  One partner does an exercise while other partner runs the circle.  Once runner completes circle switch.  Three rounds and move to next exercise.  Exercises were three rounds of each of blockies, step ups, and thrusters.

Took up most of time, head back to flag carrying blocks.  Circle for some mary, with 5 burpees starting and five more after exercise.  Had time for nolan ryans.

Took a moment for word about importance of doing hard things.  Sign up and train for an event(s) that get you challenged in 2023.  Important to do hard physical things because it also helps train your mentality.

Announcements: 8 block on new years day at each AO, new year’s eve beer mile, Thursday lunch, three month team challenge to start the year, Gearwrench, Hacksaw, and Round Up 50 miler mid January.

Prayer requests: Breaker daughter in law job search, Pax traveling and on IR, Pallbearer and his son, Turtleman, Huck, Wirenut and his family, Tiger and family

YHC took us out

Always an honor

Tiger

3 Ran, 3 Rucked,  1 led QSource

—–ANNOUNCEMENTS——–

Push The Rock Challenge – 3month
Beer Run – NYE day morning
3 – 200mi Relay races in 2023 (still sign up)

—–TAPs (Thoughts and Prayers)——-
Thanks for the group for just being here
A PAX is glad for the spot he is in now, after a very tough year
A daughter-in-law looking for a job
Travel safely over the holidays
People who have a hard time at holidays
Gratitude for a great birthday/fellowship hike

The Site Q reached out with a series for the month on Living Third and YHC was honored to get a chance to lead.  8 PAX scampered all over Cramer Woods for a high mileage bootcamp courtesy of Fred’s 2 Feet.  Here’s what I remember:

The Thang:

• 10 x Toy Soldiers (IC)
• 20 x Elwoods (IC)

Hot start on the track for a Wolfpack Warmup, a YHC staple at TRB.

• Half a lap
• 10 x Don Quixotes (IC)
• Half a lap
• 10 x Hillbillies (IC)
• Half a lap
• 10 x Hi-Lo Punches (IC)
• Half a lap
• 10 x Mike Tysons (IC)
• Half a lap
• 10 x Dying Cockroaches (IC)
• Half a lap
• 10 x Hello Dollies (IC)

Everyone kept up.  We’re gonna have a good time running today.  Let’s mosey to Winder and the entrance to the neighborhood.  3 different sets of exercises today with a long mosey between each set.

Set 1:

• 3 x Chuck Norris Merkins (OYO)
• 10 x Rocky Balboas (OYO)
• Repeat 3x
• 30 x Toe Touches (OYO)

Mosey

Set 2:

• 3 x Perfect Form Merkins (OYO)
• 10 x Mountain Climbers (OYO)
• Repeat 3x
• 30 x Flutter Kicks (OYO)

Mosey

Set 3:

• 30 x American Hammers
• Thoughts on Living Third

The 3rd F is Faith, which F3 describes as a belief in something bigger than yourself.  If we only think about ourselves, we never seem satisfied.  It’s when we give of ourselves that we can be content.  Living Third is about prioritizing your community and those in your orbit and working to meet their needs.

Mosey

Set 1

Mosey

Set 2

Mosey

Set 3

The most valuable thing we have isn’t money but time, and when it comes to community and how to prioritize it, F3 gives us the Concentrica.  At the heart is a man’s spouse, then his family, then his shieldlock, then other friends, and then work.  We think of our time as arrows, and there’s a time and place for each of these, but our arrows should be properly distributed through the Concentrica, with the highest portion of them going to the center.  Ultimately, how we spend our time defines our lives and our legacies.

Mosey

Set 1

Mosey

Set 2

Time is short, so rather than wrap up in the neighborhood and do the Triple Nickel on the Weinke, we just started back towards the flag, stopping at a certain house on Winder Trail for

• 30 x Monkey Humpers (OYO)

Mosey back to the school

Set 3

I can’t say that it happens to everyone, because I don’t know, but I know that there’s a lure to going through life undetected.  If we stay under the radar, we won’t be noticed.  Praise and criticism are both uncomfortable, so it’s better to not be known.  It’s what gyms offer–a “judgement free zone” of anonymity.  In F3, we talk about the idea that if you stop showing up, someone will know and will reach out.  That sounds great in theory, but in practice, in a region our size, you can be both well known and not known at all.  People know you just well enough to know your name and some of your story, but they don’t rely on you to be there every week due to work responsibilities, inconsistent posting, or nomadic tendencies.  If you’re not there, you’re not really missed.  Nobody expected you to be there anyways.  For some people, that’s the way they like it.

My charge for the day was to make the conscious decision to be a regular at the AO of your choice.  To make a contribution, you’ve got to leave your mark, and you can’t leave your mark if you stay undetected.  Show up regularly.  Get to know the other PAX.  Take a turn Qing.  Be reliable.  A lot of AOs have 1 reliable PAX showing up–the Site Q.  The bonds get tighter, the mumblechatter gets more lively, candor is dealt more consistently, and everyone grows if it’s more than just the Site Q that make it a point to show up every opportunity.

It’s the difference between pickup basketball and a well organized team.  Pickup ball is great, but when you get to know your teammates and can anticipate their next move, there is a synergy that develops that makes everyone better than they could be on their own.

As we talked about in the Concentrica, time is limited.  You can’t always be everywhere, and can’t necessarily be reliable everywhere, but you can choose where to focus your efforts and make a decision to let your roots grow deep.  Strength and durability in the face of hardships come from the deep roots established by repeatedly showing up and being reliable.

And time was called and that was that.  Had a blast.  Always a fun time at The Ricky Bobby.  Thanks the opportunity to lead.

Yabba Dabba Doo