Category: Backblast (Page 258 of 904)

Normally I write concise backblasts, but today is different.

We had a good bit of folks show up for the ride and a couple of runners.  Glad to See Capt. Stubing, EZ and Slaw on wheels as well as an FNG. We had the route courtesy of Freight and off we go.  Turns out that Bessemer City is about 3800′ above Dallas in elevation.  On the way back, I asked Gearwrench if he heard what Freight said.  The answer was Cloninger to Ratchford to Philly Church Road.  I dropped back to make sure we had all and GW thought I was getting updated information.  I made another push to the front and off we went with my original information.  Turns out, GW and Freight had a discussion and GW and his pal went another direction and in his rage, threw his phone down twice.  They put in some extra work and the chatter was fun and the group was large.  AWESOME.

At the end, we noticed Wirenut pitching some woo to a woman at the gas pump.

Qsource was a particular lively one with starting the Q2 Live Right.  Shots were fired in all directions and YHC ended up taking a lot of shrapnel.  Blart and Gearwrench are no longer allowed to sit beside each other.

On the way out, Wirenut was once again chatting with a lady.  Dude has just got it I guess.

MOTTO FOR THE DAY:  LIVE WITH PURPOSE!!!

Announcements:  9/10 Relay, 9/17, Skating, 9/24 JJ5K, 10/8 Convergence @ Bulldog

Prayers: Huck, BOS, Turtleman, EZ, Wirenut, so many others

It looked like it was going to be a rainy mess this morning but when YHC got to Members Only it was clear but humid. I saw a few cars of ruckers and two runners getting some EC. 0630 came so I headed out on another solo run. We all came back in one piece and finished COT just as the rain started.

Pledge of allegiance

Announcements

Prayer by yours truly

Gavel out.

So I took this Q with 1 day to prep and just after finishing up week 0 of the IPC. That being said work still needs to be done. I took this as an opportunity to concentrate on recovery work that focused on stretching and slow focused reps instead of heart and lung busting cardio.

No FNGs, no disclaimer needed ya’ll know the deal.

Turn to Ol’ Glory say the pledge.

Start the warm up. We did  a little cardio a lot of stretching here. Next we head over to the steps at the Pavilion for a couple of sets of single leg stretches and calf raises. Next we moseyed over to McQuitters wall for some slow controlled one leg at a time step-ups. Right leg first 20 reps then you know we gotta give that left leg some love too. We did two rounds each leg with seal jacks between each set just to keep the heart rate up a touch. Next we headed down the hill and around the block stopping at each corner for some slow single count Imperial Walker Squats and some stretches and static holds. We made our way around the block and over to the dreaded parking deck where stacked Hand Release Merkins (5 reps to start adding 5 at each level),walking lunges up each ramp all the way to the top. As for the trip back down we stopped on each floor Big Boys (start with 20 reps and dropped 5 at each level. We moseyed back to the flag for one last circuit of Dips and Tiger Squats. 20 dips and 10 Tiger Squats for 3 rounds drop 5 Dips off each round.

COT

We’re Done ,

Prayers: Easy Riders Family, Huckleberry, My Family, Turtleman, and all the unspoken

Announcements: CSAUP 9/10, Skate w/Mayor9/17, JJ5K 9/24, Co-Convergence w/Lake Wylie 10/8

We all got in some good werk out here this morning men and I know it was a little different than our normal routine but contrary to popular you don’t always need to go 150% HAM at every work out to get in some work. While a good barn burner is nice I think we also need to focus on form range of motion and recovery every now and again as well. Thanks for the hard work men.

We’ll it was just me and the Bed Pan this am at the Down Low. No disclaimer my standard warm-up and a slow  mosey to basketball court.

Hit up some Dirty 4 corners on the basketball courts.

AMRAP

1-20 Big Boys

2-20 Merkins

3-20 Squats

4-20 Flutters

3-Flying Squirrels every time we crossed center court

Mosey back to the flag

Pledge

Prayers

Announcements

We’re Out

My 2.1 & 2.1a had a birthday yesterday and tuned 6. We did some stuff with those numbers. There were a few runners that would meet us at the end.

Warmup at the flag since there were low numbers. None for the Bunker but Doodles is nursing an arm injury so we stuck together. Modify as needed.

Toy soldiers 11x IC
Seal jacks 11x IC
Gravel pickers 11x IC
Over head arm and leg stretches

Mosey to hill where the townhomes are.
9 HR merkins at bottom 2 burpees at top, 6x
This was pretty dumb and took a lot of our time.
Mosey to old middle school.
11’s – dips and calf raises.
mosey to flag for a little ab werk.

Announcements:

Relays for next year are filling up. See slack to HC.
9-17 skate with mayor
9-24 JJ 5k. The Yank has a special quest to Q so come on over if you’re not running.
10-8 convergence with Lake Wylie

Praise and prayers:

Welcome Luke, Buckeye’s newest
Ms with babies
Bos is back
Tesla and family
Huck
Turtleman

Name o rama

Prayer

Gavel out.

Just another day in the gloom, but this morning is a little different. It is a cool morning with hints of Fall around the corner. One by one until half a dozen guys show up. Oompa Loompa and Stroganoff decide to run their own marathon. The rest stay for Painlab. I already had a circle jerk set up as Stroganoff described, Let’s go play with each other.

We worked a set of exercises, then ran around the lot, came back and did another circle set of exercises. The exercises were:
marching planks, seated big circles, drunken mountain climbers, scissors, starfish crunches, jump rope, American hammers, shadow boxing, plank jacks, squats w/kettle, BURPEES, overhead press, crunches, bear crawl around the group, curls, reverse crunches, merkins til max, and rows. I think everyone got their monies worth.

I guess 50 doesn’t feel that bad.

Announcements:
50 mile relay next week, transverse coming to Bulldog, skating on the 17th, jj 5K on the 24th.

Pray requests:
Huckleberry and Turtleman 👊

7 men gathered at Folsom this AM including a FNG. I only had alittle while to improvise this Q while trying to coach softball last night due to someone’s last min vacation Q bail out (Roundup 👎🏼).  We hit the 5 core principles and Disclaimer then set off.

Warmup

15 SSH IC

10 Gravel Picker IC

10 Moroccan night clubs

10 Burpees

Everyone knows we were gonna hit the hill for a hour with Roundup so we at least paid a visit and got a mile and a half on the hill. Triple Nickel from top to bottom.

Mike Tyson’s and lunges (both legs=1)

Once the six is in mosey to animal control and grab a block and do these together as a group

5 Thrusters

10 Blockees

15 squats

20 tricep extensions

25 overhead presses

30 Curls

X2

Mosey to flag pole at AG center

Catch the pledge and do 22 Merkins in cadence for the vets

Round of cherry pickers from Sarlacc

Mosey back and at every light pole do 10 merkins and 5 big boys.

Circle up on your six, hold 6” and then write the alphabet with your feet together, keep your feet off the ground

Finish with some Mary Pax choice.

We let Sarlacc get one more round of cherry pickers then polished the workout off with 5 Kraken Burpees.

Carlos Gomez is our newest Pax and will be forever known as Jiffy

Announcements

JJ5k

October 8th convergence at Bulldog

Skating with mayor

Second F lunch coming up

Prayer requests

Stripers brother

Sarlaccs daughter

All the runners in around the crown (Chubs)

YHC with a second Q for the week, calling it Tabata Tuesday.

Pledge and warmup, and now for The Thang!

10 Minute Tabata: 45 sec of work, 15 sec of rest, 10 exercises, 3 rounds total, Pax choice of coupon or not.

Exercises called were halos, around the worlds, goblet squats, kettlebell swings, curls, chest press, triceps extension, bent rows, calf raises, and burpees.

After each tabata portion, a slow mosey around the lot with some Mary.

On the third tabata round, YHC offered an Omaha on the burpees. No time for a Lot Mosey, and time was called.

Announcements: CSAUP, Iron Pax sign ups, someone gained respect on the 24th (Tube, cough cough, Tube!!!)

Prayer requests: BOS and family, Tesla and Family, Courtney (Ball Joint’s friend)

YHC took us out.

It was an honor to lead. -Orangeman

After the pledge and a warmup, we moseyed to the park for The Thang. It went something like this…

Big Boys, hand release merkins, Freddy mercs, and diamond merkins at the entrance. Mosey some more to the back picnic shelter for the standard dips, derkins, and step ups. YHC found a nice long area for 11s with squats at one end and lunges (count one leg) at the other. Instead of just a mosey, Pax mixed it up with lunge walks, karaoke, high knees, etc. Another round of dips, derkins, and step ups were in order, then a painfully slow retreat back to the flag. There were some bear crawls and lunge walks interspersed with Pax called Mary. Flintstone gently nudged YHC with the time remaining, so a quick mosey finished us up.

Announcements: CSAUP relay, JJ 5K, Convergence… look ‘em up on Slack

Prayer requests: BOS and family, Tesla and family, EZ’s son, Simpson family, and Roscoe’s neighbor.

YHC took us out.

It was an honor to lead -Orangeman

P.S. be careful who you call for a 10 count (Roscoe). You may end up calling on another Pax who can count better.