Category: Backblast (Page 238 of 904)

Small group here at Old School on this gray overcast morning. Some of the normal guys are running a 10k this morning best of luck to them today. I myself have missed several days this week so I’m going to try and focus on correct form instead of crazy volume. We performed slow focused reps on all of our compound movements which was a lot. With only a few high impact exercises mixed in with some light jogging and core work we sacrificed heart busting cardio for intensity and intent. They don’t all need to have thousands of reps or 3 plus miles of cardio to be effective and I promise this one was effective.

Announcements:                                               Christmas Town 5k                                    Christmas Party

Prayers:                                                            High Master Nantan’s Royal Elbow Huckleberry                                      Turtleman                                                         Sick Pax                                                                 All those running the 10k today

COT

Thanks to those that showed up and put in some work with me.

Until next time. Put Some Hurt on It.

The Bulldog is alive, and you are missing it!

As YHC pulled into the lot, the requisite one Pax was there, but lo and behold, two more showed up… short term success! Double the number of the previous few weeks, and a perfect time to knock out a Tabata workout.

After the warmup, it was off to the Tabata races. 45 seconds of work, 15 seconds of rest, 10 different exercises, for three rounds. Between each round was a bit of core and an opportunity to carry our kettlebells around the parking lot for a bit of sightseeing.

Exercises performed were: Halos, around the worlds, goblet squats, kettlebell swings, curls, chest press, triceps extensions, calf raises, and CDDs (round 1, double calf raises round 2, and burpees round 3).

Tabata style workouts are great for keeping the Pax on time, and are easily adjusted to enhance particular goals you have in mind. It’s also great for mumble chatter since it is all AMRAP (no counting!). As November is the month of new Qs, consider Tabata at The Bulldog, Bunker, or Pain Lab and step up and Q this month.

Announcements: be on the lookout for a blood drive, don’t forget to vote next Tuesday (early voting is still going on), and Christmas Town 5K SFN needs more pushers.

Prayers: Nutria’s brother in law is reconvening from chemo, and a neighbor is fighting the flu (it’s out there, so take care), Tube’s neighbor is recovering from kidney stone laser surgery.

After the name-o-rama, Nutria took us out.

It was an honor to lead -Orangeman

11 at The Goat.  Nice push men!!

SA

Nice crowd at The Storm this morning.  Lots of reps with all F3 core exercises!!

SA

10 men at Mt Hollywood.  Nice work men!!

SA

Warm Up

Putting on a mask – or breaking out of an insane asylumn
– Imperial Walkers
– Curls
– Tricep Extensions
– Halo

Take our first victim
– Grab, Lift, choke = squat, curl, press

Next victim
– Rip them apart = Lawnmowers!
– Zombie Walk to the next victim
– Grab them by throat – one armed squat with kettlebell overheard / Flapjack
– Throw them into a lake of fire = Kettlebell swings!

Rection to Being Shot
– Lunge
– Bear Crawl
– Flutterkicks

What do you do after being hit, run over & shot?

– Big Boy Sit Ups
– Merkins
– Squats
– Toy Soldiers
– Curls

KB Press
Derkins
plank hip dip w/ KB pull
flutter kicks
American Hammers
20 Freddy Mercury

Its not what we did so much as it is why we do it, but the work is below the Moleskin.  When I was asked to take the Q for this series (although I am not a Redwood original, just old) and I was asked to give some information on what some takeaways have been.  When I first started, I was definitely a sad clown, but I remained that way for some years until I had an injury that changed my perspective on life and wasn’t taking it seriously.  I realized I had the tools in front of me the whole time.  I decided to become a pro and not be a mascot.  With that said, I am very mindful of what kind of leader I need to be and where I fail.  My tone and attitude set the pace for others around me so learn from your mistakes.   Invest time and take Q source seriously.  There are three locations around the area.  The more you give, you more you will receive.  Find a shield lock, but be mindful and make sure you commit and they are committed.  Practice good form and don’t worry about being at the back.  Hold everyone to the standards.  10 good squats and a run at the back is better than 10 bad ones.  The form sets everything up.  Be a leader and get uncomfortable taking on leadership roles (Q’s, site Q, call three burpees like whoopee does for more work, etc.).  Most importantly, is make sure everyone knows they can count on you and whatever you say to them is coming from a place of love, nothing else.  Your word must be impeccable.

Disclaimer

Flagpole for Pledge

Principles of F3:

1. Free of charge (zero cost, never charge for a workout)
2. Open to all men (no matter the man, you are welcome)
3. Held outdoors (rain or shine, heat or cold we are out there)
4. Peer led (led in a rotating fashion by the men who attend)
5. End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

Thang:

Mosey to ball field/shelter

• AMRAP 15 each (split squats, calf raises, full squats. 10-minute timer.   Shoot for three rounds Run down to the second pole and back.  Whoopee called some burpees because he could.
• AMRAP 15 each (merkins, big boys, leg raises) 10-minute timer.  Shoot for three rounds Run down to the second pole and back.
• Route 66 Bobby Hurleys

Mosey back to start doing ascending Merkins at each street light at the entrance.  We got to 10.  Time check for Mary

French fries, Michael Phelps, Freddy Mercury – all with 10 count or IC.

Iron Hulk up to 5 and time was called.

Announcements:  Blood drive South Point UMC 11/9, Christmastown 5K pushers and pax, Rocky Branch 5k this weekend, Morons 4 beer 11/12 collecting stuffing,

Prayers/Praise: Simpson Family (Cancer), Ozark and Huckleberry starting new jobs, friends baby, Stogies pastor (Cancer).

Name-O-Rama:

COT:

Tesla rolled in for the EC ruck at 4:57 am, a full 3 minutes ahead of launch.

Had a great chance to catch up a fine HIM before leading what would’ve been a hellacious beatdown if we’d had the 3 hours or so needed to complete it…..

7 PAX in all came out for this beatdown, primarily to witness the one and only Tesla, demonstrate the one and only acceptable merkin in his territory.  In case you’re wondering, the hand release requires a full outward arm extension for credit.

I originally had 11 sets of 11 workouts planned, but time simply didn’t allow it.  The PAX enjoyed a wide array of workouts, burpees and an insane set of 121 morrocan nightclubs were demanded by Watts Up, so the workout couldn’t continue until he’d had his fill of burpees.

rounded up with COT

Prayers for:

Tooth Fairy – Big Meeting w/ execs

Stinky Bird – Health in household

Saul – Associate Pastor at Southminster Presbyterian Church.

Those suffering with depression and thoughts of suicide.

Nutria’s brother in law

EZ-riders son

• Maybelline