Category: Backblast (Page 255 of 904)

Arrived before 5 am to check out the site since I’ve never posted or Q’d The Storm before, I am soon greeted by Breaker Breaker and his band of misfits for EC.

Clock strikes 5:30, Sargento and Buckeye head out for a 7 mile run. Tiger and SA begin week 2 of IPX.

The other 18 get introduced to a Sarlacc style work out.

The Warm Up:

Gravel pickers IC x 10

Show how do to a Cherry Picker and do one round (pick for 30 sec, drop for 20 sec, overhead clap for 10 sec)

Moroccan Night Clubs while I explain what we would be doing.

Now that our arms are loose, let’s get going.

The Thang:

The parking lot circle in front of the school had 10 lighted poles around the circle at each pole:

1 burpee, 10 merkins, 20 shoulder taps

Circle up for 4 rounds of Cherry Picking

Mosey to the other side of main parking lot for 4 corner escalator modified:

Corner 1: 20 hand release Merkins

run a lap back to Corner 1 and lunge walk to Corner 2

Corner 2: 20 hand release Merkins, 30 Flutters

run a lap back to Corner 2 and lunge walk to Corner 3

Corner 3: 20 hand release Merkins, 30 Flutters, 40 CDD’s

run a lap back to Corner 3 and lunge walk to Corner 4

Corner 4: 20 hand release Merkins, 30 Flutters, 40 CDD’s, 50 Squats

run a lap back to Corner 4 and lunge walk to Corner 1

Circle up for 4 rounds of Cherry Picking

Since I’m on Sister Act’s list and he will not attend my Q’s and he now calls me Pops as he thought I was 95 years old, however, he was at The Storm doing IPC but with hearing range of me, I honored him with one his patented exercises: Route 66

Line up on parking spaces where the only place I could find 11.

Bear Crawl and SA’s Mike Tysons were called.

So Bear Crawl each parking space and increase Mike Tyson’s from 1 to 11 at each line. Total of 66 Mike Tyson’s

Mosey Back to the COT for another 4 rounds of Cherry Picking.

We had time for a few rounds of Mary.

COT:

Announcements: Convergence is now Oct 15th, JJ5k is Sept 24, 2nd F lunch

Prayer Request: Many requests, remember all of the PAX.

Breaker Breaker took us out.

Sarlacc out!!

Good crowd this morning to participate in Week 1 of the Iron Pax Challenge.  This week challenge is AMRAP for 45 minutes.  Quick warmup, head to tennis courts to get started.

2022 Iron Pax Challenge Week 1

Care Bear Squared:

AMRAP for 45 minutes

Make a 25 yard square

*Start at cone 1 and bear crawl to cone 2 and perform 25 air squats.

*After squats, bearcrawl to the left to come 3 and perform 25 Merkins

*After Merkins, reverse bearcrawl to cone 4 and perform 25 Big Boys

*After Big Boys, bearcrawl to right to cone 1 and perform 25 Burpees

Rinse and repeat for 45 minutes.  Score is total reps completed in 45 minutes.

Nice work on this one men. That was a a lot of dang bear crawling.

Announcement:

Skating with Bowser 9/17

JJ5k 9/24

Prayer Request

Appreciate the opportunity to lead today!

SA

What a beautiful morning! There was a slight chill in the air and the humidity was way down, perfect weather for some early-morning rock pushin’! There were 20 men taking advantage of the opportunity and laying down some miles.

I was thinking last night that I wanted to do 4 miles this morning, something I haven’t done in about 8 months. I woke up a little sore and tight from yesterday’s Q and was not feeling it. Thanks to Mayor for running with me and pushing (and dragging) me to my goal today. I would not have done 4 miles if it were not for him. It’s interesting that, as we regrouped post-run, his watch showed he ran about 1/8th mile further and his first mile pace was about 30 seconds faster than mine, despite the fact that we were literally running beside each other! Weird stuff but that that’s just noise. Bottom line is we both got a good run in.

Also, shout out to the FNG Mini Blind for putting in 4 miles with us on his first day! He’s in pretty good shape and he’s going to be a runner!

Despite me trying to skip him in the nameorama – Broke was definitely there and he did his usual “I’m gonna run slow” before running 5 miles in the 7s.

Announcements: Family Skating 9/17/22, JJ5k 9/21/22, 10/15 Convergence at Bulldog, IPC at Folsom on Thursdays, Extinction Run details coming soon (will probably be early October)

Prayer requests: Lincolnton Middle School staff and students, Huck, Striper’s brother, Sarlacc’s 2.0, Mayor and his family, Jiffy

My son is playing 11U Pop Warner Football this year so I have spent a lot of time over the past 6 weeks watching his practices. Gearwrench’s sons are also playing and we were talking a few weeks ago about incorporating some of their stretches and drills into a Q. Well, with the NFL season upon us, I figured it would be a great time for a football-themed Q. I originally planned to use this weinke on Saturday but changed direction with the rain this past weekend so I took a few things out and squeezed 1 hour of work into 45 minutes. 7 men made their way to Folsom to tackle their day head-on!

We kicked off with some stretching and light cardio –
Hurdle stretches (I think 3 of us were able to touch our toes)
LBCs
High Knee Walk with a hip twist
Butt kickers
Side Straddle Burpees (kinda like up-downs – do SSH until Q says down, then burpee, repeat until Q says stop)

Short mosey to the bottom of the parking lot beside the car containing a guy doing who knows what.

One thing you see at big football games is the blimp. So – BLIMPS
10 – Burpees
20 – Lunges
30 – Imperial Walkers
40 – Merkins
50 – Plank Jacks
60 – Squats

Mosey to the ampitheater. One thing coaches always do is make players run and it seems like every school has a hill somewhere that they must conquer. Let’s run some hills!

Triple Nickel – 5 hip slappers on the ampitheater wall, run to the top of the hill for 5 big boys, repeat for 5 reps. Nice job by everyone picking up the six!

Mosey to the tennis courts. Everyone has heard of the Combine aka the Underwear Olympics. There are a set of drills all players run to gauge athleticism, speed, and strength. We’ll do a version of the 6 primary drills at the NFL Combine.

Stogie left.

Shuttle Drill – We spread out across 2 tennis courts (this worked well, BTW). Starting in the middle, run 5 yards to the sideline, back across the court 10 yards to the other sideline, then turn and sprint across the center line. The record is 3.81 second by Brandin Cooks so we did 4 reps (rounding up the record), starting around 75% on rep 1 and increasing to full speed. We are not as fast as Brandin Cooks but I saw a lot of hustle out there!

3 Cone Drill – This one was a little tricker but again the tennis court proved to be a great setup to mimic the combine. Starting in the center of the court, sprint 5 yards to the sideline, run back to center, turn and run to touch the net, turn and sprint back past the center of the court (the starting point). The NFL record is 6.42 seconds by Jeff Maehl so, while I wanted to do 7 reps, we did 5 due to time.

Broad Jump – Lots of guys (self included had to be a little easy on this one to prevent injury – the combine record is 12′ 13″ by Wojo! Just kidding though he out broad jump anyone I’ve seen jump in F3 Gastonia! I actually don’t know who has that record but no biggie, we did 13 broad jumps across the courts.

Vertical Jump – To simulate vertical jump, I called squats (or jump squats if you prefer). The record is 45 inches by Chris Conley. He wears # 18 so we did 18 reps.

40 Yard Dash – The most famous of all of the combine events! We don’t really care about records on this one. The best 40 of all time is probably Rich Eisen going 6.14! Time is running short so I believe we did 6 – 40s. 3 of us were on one side of the courts, 4 on the other. On the next to last run, the winner from each group squared off in the final to be declared winner. Wirenut held off a late charge from Gearwrench to be declared the “Folsom’s Fastest Man”. Ball Join was sure to note that this is how it normally goes with Gearwrench’s race car.

Bench Press – The ultimate test for strength for he future hogs up front in the NFL is the bench press. The NFL Combine test is a rep count of 225 lbs. The NFL Combine record is 49 by Stephen Paea. To simulate, we circled up and did Broke’s famous perfect form hand-release merkins with shoulder taps at the top. Spackle led the cadence as we did them until we couldn’t do them anymore. Last man standing wins. Ball Join outlasted Gearwrench and was named “Folsom’s Strongest Man”. Shoutout to Spackle who dq’d himself for not doing the shoulder taps around rep 10…I’m not sure anyone noticed to be honest, but he’s a man of honor and I respect it.

We were a few minutes over so mosey to the flag for COT.

Announcements: Family Skating this Saturday 9/17; JJ5K 9/24; Convergence at BullDog 10/15 (the date changed), Iron Pax Challenge Thursday at Folsom, Extinction Run 10/1 (location TBD, check Slack).

Prayer requests: Huck, Striper’s brother, Sarlacc’s 2.0, Wirenut’s work friends, Snelling family, Lincoln Middle School, all of us and our families, and Jiffy. YHC took us out in prayer.

Two for a morning ruck

After the IPC Thursday the gloom was a little thicker than normal.

The Men of F3  GreenWood have brought the heat this year.

So we cooled off by cruising downtown.

Warm Up:

The thang:

Australian Mountain Climbers, and Monkey Humpers at 321 so all of Gastonia can see how hard we werk!

25x 3

American hammers per light down main street 10 at each light.

and back with some LBCs

Mosey to McQuitters Walls

step ups and squats plus dips im sure.

back to home base for some triple nickel with merkins.

finished up with short 11’s

The bed Pan is full.

With the IPC coming up this week, the Challenge seems to be increasingly getting harder as the weeks progress.

YHC felt it to be a good idea to get the exercises warmed up before the big day Thursday.

So we ran around Folsom stopping at various places to do the werk.

10 Merkins, 10 Squats, 10 Big Boys,

We also dribbled a few Burpees in the mix as we moseyed.

At the end we finished with 25 burpees. to get a real taste of the IPC.

No bear crawls we had plenty of that to do Thursday.

Pledge and we welcomed our FNG  Lot Lizard. He is a truck driver by trade. He also a great guy and his new name probably has nothing to do with him personally but honestly its pretty awesome. Lot Lizard was a good sport and hope to see him around int he future.

Prayer request, several and some events coming up too.

Skating with Mayor coming up 9/17/22

The Bed Pan is full!

Light Saturday crowd.  Csaup was happening at same time, but a little rain was probably the bigger factor.  Check those core principals. Begin with reminder of mission of F3, then  head to the pavilion for warm up .

Stay in pavilion for 10 steps each leg, run a lap around park.  15 step ups each leg and add 10 dips, run a lap.  Keep progressing and adding a new exercise, running a lap after each set.  Progressed to 30 step ups each leg, 25 dips, 20 merkins, 15 big boys, 10 diamond merkins.

Fellowship mosey to the turd shack.  10 hip slappers count one side and run half way up myrtle street hill.  Rinse and repeat for several rounds.  Rain did pick up towards the end, but we all survived.  Csaup came through The Yank as well.  Roundup and Bedpan helped us out by calling a couple rounds of hip slappers for us, thanks men!

Announcements: combined  convergence with Lake Wylie on Oct 15, multiple relays upcoming, JJ5k Sept 24

Prayer requests: Tooth Fairy daughter, Tesla family, Tiger family, Huckleberry, Turtleman, Brutus told us about young girls being extracted from African nations and put into domestic service in Middle Eastern countries, slave like conditions.  He has  a friend who has a daughter in such a situation, be in prayer for these young women

YHC took us out

Always an honor

Tiger