Category: Backblast (Page 239 of 904)

There is just no substitute for nantan Saturday – With former nantan Stroganoff out sick I was called up from the bullpen to sub in at the gashouse. Most pax were smart to stay away.  With a sparce crowd the weinke needed significant modification.  So keep it simple – I challenged pax to push themselves to perform to the best that they can.  I knew they were going to push themselves physically (afterall they showed for my Q) but I challenged then to take this home and do more in the their second and third F.  Ask yourself – what are you capable of… what can you do?

Warm -up  SSH, merkins, LBCs

Mosey to Grier parking lot for 11’s with big boys and American hammers with lounge walk in between.

Mosey to football field for starfish work.  Starting in the center mosey to first corner for 10 burpees back to center for 10 flutters, mosey to second corner – 20 merkins. Back to center for 20 flutters, mosey to third corner for 30 LBCs and back to center for 30 flutters and mosey to 4th corner for 40 LBC and back to center for 40 flutters.  Somewhere along the line Tube mentioned that burpees are one of his favorite exercises.  That was a mistake.  YHC called EMOM burpees with sets of 8,9,10,11,12,11,10,9,8.  Real crowd pleaser.  Closed out workout with triple nickel with LBC and CDDs.  Mosey back to flag for 3 min of Mary.

Announcements: Christmas time 5K 11/6, Christmas party 12/3

Prayers: JJ’s church members, Huck, Turtleman, Pax on IR including those with flu and broken elbows

As always leading these pax is an honor.  Until next time

Defib out

We rucked up Armstrong Park Road making several stops along the way for squats and merkins until we reached Fire Station #4.  The ruck back was all down hill from there!

Good work men!

6 faced the gloom out this morning… went something like this :

Short warm up side straddle hop mossy to behind the middle school where we did 4 rounds figure 8 corners had 2 exercises at each corner 8 reps on each .

Corners: squats and lunge, merkins and diamond merkins, crunchy frogs and American hammer,  last but not least star Jack’s and LBC, MAN IT WAS SO DARK COULDNT READ WHAT I HAD WRITTEN…

Then we mosey down to the football field across main down around the corner half a mile from here… anyway. We did the the 1st and 10 with cones every 10 yards starting at first did 1 hand release merkin and 10 big boys mad dash to the end come back to second cone till we get to 11 lot of running.  After that came back the other did squats and CDD same deal eliminated a cone each time you ran back.

Then took a short mile mosey back to the flag with tongue wagging we did some tooth fairies up the steps ( look it up in Exicon)

Prayer request Sargento and Tesla family peace

Check slack for announcements!

Thx for allowing me to lead guys.

Sister Act was a originally lined up for this one but had a cheer competition which made for a schedule conflict. I really was looking forward to the Sister Act Q and didn’t have costume yet so I reached out for some help getting ahold of a genuine AT&T uniform so I could just continue the Q as originally planned by everyone’s favorite canoe.  I wasn’t the only one that dressed up either, we had Run DMC and Steven Tyler, we even had PAX dressed as Roundup and Sparky too.  Everyone settled in to the circle for a warmup and we got to moving.

Warmup

20 Side straddle hops in cadence

5 Burpees

10 gravel pickers

5 Burpees

Moroccan night clubs

5 Burpees

Let’s mosey took them about 20 foot out with a fake out back to the parking lot for a Sister Act inspired set of Dirty 11’s with Mike Tysons on one side and imperial walker squats on the other.

After we finished that up we moseyed to the block pile and circled up. We did 3 rounds of the work below.

30 Curls

20 overhead presses

15 tricep extensions

10 slaw squats (get low)

5 Blockees

Before I handed of you my Co-Q we got in a round of Iron Hulk.

This marked the half way point which I handed of the Q to Roundup (Balljoint in disguise), we all know where the real Roundup would have taken us so Balljoint did just that. To the hill. He called triple nickel on the hill with burpees and big boys but said that wasn’t hard enough so we Increased the reps to 10 💪🏼.   

We all hustled back to the COT for a couple mins of Mary then it was time.

Announcements

December 3rd Christmas party

MORONS4BEER collecting stuffing

Christmas town 5k need runners

Thanksgiving trifecta

Prayer requests

Def Leopard

MW friends daughter

Stogies friend with cancer

Hayes family

Huck

Turtleman

On this day in history our 26th present of the US was born – Terry Roosevelt was elected vice president with William McKinney who was assisnated in 1901 and Teddy took over at the age of 42

Warm up included 26 Merkins OYO and 42 Squats IC

Mosey to parking lot for route 66 with SSH and lunge walk (spontaneous add to weinke because Pockets was there)

Teddy Roosevelt was an avid outdoorsman and explorer.  After this presidency he led an expedition to the amazon and nearly died from an infection after wounding his leg.  In honor of his “explorer” nature  time for some Dora.  (With a defib twist)

100 Burpees 200 Bonnie Blairs 300 Big Boys.  Other partner runs length of parking lot at turn around do escalating merkins (first run 1 merkin second run 2 etc).  A real crowd pleaser

Mosey to baseball field – Teddy was responsible for the initiation of the construction of the Panama canal in 1907 – So 1907 Burpees called (Pax were ready for a mutiny so modify to 50 (the canal is 50 miles long).  We did set on the minute – 6,7,8,9,8,7,6 (for total of 51)

Mosey back to flag

This upcoming time of year often sets off depression.  Keep a look out for signs and symptoms from those around you.   22 for the vets and time

Announcements:

Morons for beer CSAUP in Columbia 11/12.  Plan on clowncar down

Prayers:

Turtleman, Huck, Gumby’s mom, SA’s family, Sargento, Reggie Hayes family

Until next time Defib out

Sister act was originally on the roster to Q today but came down with the crud. So I posted I needed a sub in to take it over. Ozark raised his hand until I got a text from him that his truck wasn’t having it this morning, so I threw together a impromptu Q on the crapper at Folsom shortly after arrival. 7 HIM showed to put in the work. Here’s what went down.

Warmup

Right over left, left over right stretches

10 gravel pickers in cadence

10 Moroccan night clubs in cadence

20 side straddle hops

5 burpees

Go to bottom of parking lot and partner up, catch me if you can to AG center. Partner one drops down for 5 Mike Tysons while the other NURS, after partner one sprints to catch them they trade places.

Grab the pledge

Get on your six.  Hold six inches and spell the uppercase alphabet with your feet.

Mosey to AG center parking lot. Dirty 11’s big boys on one side, merkins on the other burpee in the middle every time.

Go to track. Get on the steps triple nickel

5 step up count one leg run to bar and do 5 pull ups. Repeat 5 times.

We Moseyed back to COT and got a round of iron hulk in before time.

Announcements

Christmas town 5K

MORONS4BEER November 12th sign ups end 10/31

Stanley creek massacre

December 3rd.

Prayer requests

Stripers brother

Huck

Turtleman

All the F3 babies

All the sick PAX and families

Pall bearers boy

Crowd has been very light at Members Only for quite some time now.  Even a few “regulars” haven’t been seen in a while.  Hope that trend turns.  This is one of the opportunities we have for Q source each week.

Started with two runners, one rucker and one walker.  Another runner joined later.

Met at 7:15 for pledge.

Announcements:  Christmas party upcoming, November is opportunity for those who don’t Q often to step in and lead

Prayer requests:  Breaker Breaker son and daughter in law moving back to area from Daniel Island, Sargento arm, Huck and Turtleman, little girl in my son kindergarten class who is a cancer patient – she in remission but need continued prayers

YHC took us out

Always an honor

Tiger