Category: Backblast (Page 283 of 904)

Beautiful sunrise at The Pub. Little muggy. We ran or rucked.
Keeping my birthday Q streak rolling.

Announcements
F3 DADS July 23rd
Convergence July 16th
Green River Tubing July 30th

Prayers
Whoopie
Huck
Turtleman
Haze’s sister in law
Sargento’s noggin
Gump
Broke’s M
Defib’s friend
Oompa’s 2.0 needs a

Disclaimer

Warmup

The Thang

With your desired coupon

• Curls x12 I/C
• O/H Presses x12 I/C
• Squats x12 I/C
• Bent over Rows x12 I/C
• Chest Press x12 I/C
• 12 Merkins- OYO

Rifle Carry big coupon to end of parking lot and back 

Rinse and Repeat four rounds

KB Swings x 15

Step ups x 10 per leg

Rinse and repeat 3X

The Pledge

COT

Announcements

Prayer Request

YHC closed in prayer

Over and out,

Breaker

At precisely 5:30 a.m., Dr. Seuss asked the group if anyone had seen Wichita. You see, Wichita had confirmed he would run with Dr. Seuss this morning but was nowhere to be found. It was a sad moment to see the pain and hurt in Dr. Seuss’s soul as a man he trusted and believed in let him down. Where was Wichita?
Did he go on a carb binge? Did he dump Seuss to run with another man in Ranger Panties? Has he gotten too good for us now that he’s starting a new job? Was there some QT with the M? Feel free to share your own rumors!!!!!

“You hate to see it”….isn’t that how the saying goes Wichita?

Without Wichita, Seuss ran circles around Oompa and I while Tippmann and Striper logged some miles on their own.

Prayer requests: My son, Striper’s brother, Huck, Gump, and Sarlacc’s family. Dr. Seuss took us out in prayer.

7 HIM showed for a moist Thursday morning run from the Pub to the Armory and back.   Seuss is now in a class all his own and blistered the course with the rest of us just trying to breath through the steam.  Remember men adversity makes you better- keep posting despite the warmer temps and higher humidity.  You will reap the benefits!

Announcements:

Convergence July 16th Folsom

Tubing July 30th

Prayer requests:

Turtleman

Roscoe’s friend recovering from TBI

Sargento biopsy praise!

My  buddy in New Orleans (Michael Schenck) battling stage 4 cancer

Defib out

Disclaimer – we have an FNG

Warm-up

Pain Lab and Boot Camp split up.

Mosey to the middle school track

behind goal post, 15 Merkins and 15 Squats

run around track to other side for 15 Mountain Climbers per leg and 10 reverse lunges per leg.
Rinse and repeat for 10 laps or 2.5 miles and 600 reps.

Finish with some core work and mosey back to shovel flag for COT.

The pledge

COT

Announcements

Prayer Request

Namaroma and name FNG

YHC closed in prayer

Thanks for allowing me to lead you PAX this morning!

Over and out,

Breaker

I rolled up to Folsom with some sore legs this morning which was not ideal since I had a leg destroyer in mind. Ever since Gearwrench let me down a while back I’ve wanted to Q a leg focused workout. He promised one then gave us another shoulder destroyer 🙄which is good but the norm. I always strive to rock the boat . I couldn’t do all I planned but we still did more legs than anything else mission accomplished.Here’s what we did.

warm up:ssh, gravel pickers,mnc,oh press,squats,merkins,mountain climbers,burpees all x10 IC now that’s a proper warm up

mosey to blocks stop at each pole on the way for 10 merkins 10 monkey humpers

blocks:partner squats 10 reps 2 blocks 20reps 1 block then partner turn 3 sets

20 reps each oh press,curls,push up on block,KB Swings 3 sets

mosey to flag continue merkins and monkey humpers at each pole on the way we discovered  Balljoint’s monkey was a he 🤷‍♂️Aight judgement free zone we pledged it up

lot beside flag 11’s jump squats and lunges ran out of time had to Omaha

mosey back to COT at each pole on the way 3 kraken burpees

At cot I shared some scripture from James 3 about envy and selfish ambition there was some talk about bicep and calf envy but I think they got the real meaning we took prayer requests and I prayed us out thanks for the chance to lead men it was a pleasure look forward to the next one

I don’t remember exactly what we did but it was brutal! Plus I was honored to have The Def Leppard in attendance!

Thanks for the opportunity to lead!

Wichita on to the Next one…

Did the workout before vacation, doing the backblast after.

I got out of my car to greet EZ Rider this morning (6/27/22) at the Sandlot and he said his calves were still sore from the workout downtown on 6/24/22.  To be honest, my calves were still sore too!  Who was the jack leg who called out so many Calf Raises last Friday?  Here is how it went……

Warm Up

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

A bit of stretching

LBC’s IC x 20

The Real Work

Mosey to the parking lot between the PITA Wheel and St. Mark’s Episcopal for Lazy Dora.  100 Merkins alternating between the partners in sets of 10.  200 LBC’s alternating between the partners in sets of 20 and 30 squats alternating between partners in sets of 30.  The partner who isn’t working holds plank, legs at 6” and Al Gore while not working.

Eskimo Merkins up to 7.

Mosey to the steps of the old courthouse for Dirty Calves.  6 sets of double count Calf Raises IC x 20.  That ought to make them good and sore for a while!  Camelia confirmed his Dirty Calves to me on Saturday.  Glad I could help Camelia.

Mosey across 74 to the wall at St. Stephens AME Zion for 5 Dips and 5 Step Ups each leg.  Rinse and Repeat x 10, 15 and 20.

Mosey across South Street for Ring of Abs in the open parking lot at the corner.  This was a good routine with 13 PAX present.  Each PAX calls an AB exercise x 10 one after another as fast as we can go.  Great pace this morning gentlemen!

Mosey back to the pavilion for Reverse Grip Inclined Merkins IC x 10

Time

It was a pleasure to lead this morning gentlemen.  Thanks for showing up to make each other better men!

Dirt