Fitness, Fellowship, Faith

Category: Backblast (Page 284 of 904)

July 4th Optional “1776” workout…attention Site Q’s!!!

Calling all July 4th Q’s.  As an optional workout within a workout in celebration of July 4, 1776, the founding of our great country, here is an option for you to share with your PAX as you lead on the 4th.  This is a modified “1776” workout that won’t require equipment, just a dose of gratitude for living in the land of the free and the home of the brave!

Assign teams of three.

Each PAX completes Four Rounds of:

25 burpees

25 Merkins

25 LBC’s

25 Squats

25 Plank Jacks

25 Lunges

You can do them IC or have one PAX work at a time to get 1776 reps.

The best country in the world!

 

Roscoe

 

 

Brick-tile Dysfunction

9 of Gastonia’s finest grabbed their bricks with both hands and got a little Dirty.  Here’s what I remember:

Dirt & EZ hit the road for some EC.  Stroganoff got a mile or so in before 0530.  The Footmobile was parked in a different spot.  You know what that means

The Thang:

  • 10 x SSH (IC)
  • 10 x Imperial Walkers (IC)
  • 10 x Don Quixotes (IC)
  • 10 x Crab Marches (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Mike Tysons (IC)

Everyone grab 2 bricks from the Footmobile.  The rest of the exercises on the day would involve bricks.  Let’s get acquainted shall we?

  • 1 x Brickee (OYO)

Mosey to Martha’s.  Mumblechatter seemed to be on the stupidity of running with bricks.  No matter.

  • 2 x Brickees (OYO)
  • 10 x Hi-Lo Punches (IC)
  • 10 x Plank Flys (IC)
  • 10 x Penguins (IC)
  • 15 x American Hammers (IC)

Mr. Rider with a 10 count, and we were off again, this time to the Turd Shack.  Turns out, Ms. Daisy needed a lift to her weekly game of Bridge.

  • 3 x Brickees (OYO)
  • Driving Miss Daisy
    • Wall Sit with arms extended with coupon as if driving.  Make turns according to Q’s call

To the classic 11’s spot for some Dirty 11’s.

  • 4 x Brickees (OYO)

With Dirt moving before the end of the week, it seemed fitting to do a complicated set of 11’s with stuff in the middle, so here’s what we did:

  • Far Side
    • 1 x Hammer Curl L&R (OYO)
    • 1 x Upright Row  (OYO)
  • Middle
    • 1 x Brickee Each Way
  • Near Side
    • 10 x Pullover/Chest Presses (OYO)
    • 10 x Crunchy Frogs (OYO)

As with 11’s, work your way up from 1 and down from 10 until it’s inverted.

EZ called it stupid.  Cinderella was lookin for snacks.  Maybelline used the brick as a sweat rag and paid the price.  We all got through it, just in time to pick up Ms. Daisy from Bridge.

  • 5 x Brickees (OYO)
  • Driving Miss Daisy

Back to the top of the lot to finish up

  • 6 x Brickees (OYO)
  • 10 x Hi-Lo Punches (IC)

Time’s getting short.  Gotta go.  To the Footmobile.

Time for 1 more call, Stroganoff, whaddaya got?

  • 10 x Flutter Kicks (IC)

And that’s it.

Announcements:

  • Convergence Folsom July 16th
  • The Sandlot moves to 0700 for July 4th
  • The Yank open on July 4th at 0700 for Tesla’s beatdown & reading of the Declaration of Independence
  • Tubing trip July 30th

Prayer Requests:

  • Dirt
  • Huckleberry
  • Turtleman
  • Flintstone’s 2.1 in Texas
  • Cinderella traveling on a Youth Trip
  • Nutria traveling
  • Nutria’s BIL
  • Whoopee
  • EZ Rider’s friend ministering in Zimbabwe

Moleskin:

I’ve said it 100 times, and will say it 100 more.  I’m sure he’s tired of hearing it, but so many of the important lessons I’ve learned in F3 I’ve learned from Dirt.  Here’s a few of them:

  • Consistency
    • It’s 0500 somewhere, and Dirt’s out in the Gloom getting in EC.  I spent a lot of time just trying to keep up with where he was posting.  Dirt’s push to put in work every chance he could led him (and me, and Watts Up) to be among the few to take a Skillet from Seuss in the last couple years.  I’ve learned how important it is to be that dependable person in appreciating how important it always was for me to know that Dirt would show up.
  • The importance of Every Rep
    • Before I really even knew what was going on, my path crossed with Dirt frequently enough that I could distinguish him from Tiger.  I struggled with reps early and got easily frustrated, but never wanted to short anything.  I wasn’t going to do half reps.  I wasn’t going to cut reps.  I was just going to be the 6.  Turns out, I wasn’t the only one.  I often saw Dirt doing the same thing.  We’d often be on the same pace, giving us a chance to talk through the workout.  Since then, the merkins have gotten easier, and I find that what used to be hard just isn’t anymore.  But there haven’t been any shortcuts.  It’s been one rep at a time.
  • Fellowship
    • Over the course of all those EC miles, I found a spot where I fit in at a time when I needed it.  Lots of things were making sense to me, but in the Gloom, I got to see it in action and talk about it on those 0500 runs.  I’m not the only one.  Countless PAX have joined Dirt for an EC run, but everybody knows it’s Dirt’s EC run.  From the looping routes to the serpentine parking lots, a Dirt EC run has it’s own feel, and everyone is always welcome.  It’s a subtle EH, but man it works.

I could go on and on, but y’all don’t need to hear it all.  The PAX in Denver are getting a good one.  Dirt’s a rock, and shows you don’t have to be the fastest or strongest or loudest (or tallest) to lead.  You’ve just got to keep showing up and encourage others to join you.  Thanks, Dirt.

Yabba Dabba Doo

F3 Mount Hollywood – June 27, 2022

8 Pax put in the hard work to get the week started. Seeing no FNG, I gave a brief disclaimer and the PAX said the Pledge of Allegiance.

After a brief mosey where each of the PAX did karaoke, toy soldiers, butt kickers, and high knees we circled up for the warm up.

WARM UP:
Windmill x 10 IC
SSH x 25 IC
Low Slow Squat x 10 IC
Hillbilly Walker x 10 IC
Wide Arm Merkin x 10 IC
Plank Jacks x 20 IC
Downward Dog into a Honeymooner

After the warm up we took a mosey to the back part of the school. I had been meaning to use this hill and ball field for quite some time, but thank you to day light saving we can actually see what we are doing. We partnered up and did DORA.

EXERCISE #1
DORA (one pax would perform the exercise, while the other pax ran to the top of the hill, performed three burpees, and then circled back down and tagged their partner in).
100 merkins
200 mountain climbers (count one side only)
300 lbc

EXERCISE #2
We headed to the baseball bleachers and did the following exercises.
30 dips – 10 step ups
25 dips – 15 step ups
20 dips – 20 step ups
15 dips – 25 step ups
10 dips – 30 step ups

We then took a lap around the gravel path surrounding the baseball field.

EXERCISE #3
I took advantage of the baseball field. We took three trips around the baseball diamond.
7 diamond merkins at home, first, second, and third base.
14 flutter kicks at home, first, second, and third base.
21 squats at home, first, second, and third base.

Seeing no time remaining we heading back to COT.

ANNOUNCEMENTS
July 23 convergence at Folsom.
July 30 tubing trip.

PRAYERS
Pillager’s grandfather passed away. He will be traveling to Wisconsin this week.

Aye,
Radar

Sea of forgetfulness

A group of batflipping, ranger panty wearing, skillet winning pax, and an old geezer showed up to run at The Sword.

I almost forgot to include Wirenut (who only walked from his truck parked close by) in my COT. LOL! Rigging the skillet vote for Dr. Seuss to reclaim the title.

Announcements
Same as other BB for details

Prayer requests
Same as other BB for details
Wichita new job.
Various family members.
Huck, Whoopie, Turtleman

The Down-Lo 6/27

little muggy outside this am but 5 HIM gathered at the Down-Lo this morning to sweat it out.  This was my 200th post so I got Stogie to pass the Q on to me a couple weeks back so naturally 200 was the goal to work towards the first couple exercises.


Warmup

20 Moroccan Night clubs IC

10 Gravel Pickers IC

20 Side straddle hops

10 Burpees

5 burpees for the train

Mosey to big parking lot across from ball field

We’re gonna do some Route 66. Do Route 66 LBC’s crab walking between spots, at the end Route 66 back CDD’s with bear crawling between, one more time back Route 66 Big Boys but at the very end we’ll grab 2 burpees to polish off 200 count in this parking lot.

Now we’ll Mosey to the Church Parking lot and partner up for some Dora but all exercises will be a 200 count

200 Merkins

200 Squats

200 Flutters

200 American hammers

Mosey to skate park

11’s

Start at one side on top of the ramp shoulder taps on one side, Nolan Ryan’s on the other. When crossing the skate park bear crawl down the ramp backwards and across the bowl and up the other side. Stay down the whole time. We ended up dropping the  bear crawl in between for time to get the reps in  

Announcements

Green river tubing trip 30th?

F3 dads Gashouse July 20

Prayer requests

Turtleman

Danielle’s grandma (bedpans wife)

Huck

Stripers Brother

My friend Jon (stroke)

Hacksaws Mom (stroke)

Stogies friend Nan

All PAX traveling

 

2022 PT Test #1 at the Gashouse

With much fanfare and jubilation a pride of daring men decided to challenge themselves to the premier PT test at the Gashouse this week.

At 0657, Eighteen PAX were assembled with tense trepidation, likely feeling the urge to urinate on themselves due to the increase nervous system activity.  Sargento, the Nantan, and planner of this particular PT test arrived just in time to get everything in order with the “supplies” for the PT Test.  But wait, he was empty handed!  We had to scramble for pens and paper so we could construct an impromptu spreadsheet with which to document the accurate times of the PAX on this challenge.

Fortunately, Purple Haze had his 2.0’s Star Wars holographic Darth Vader notebook and Whoopee and Bubba Sparxx supplied the pens.  We were in business.  YHC moseyed to the center of the ring to start the workout with the warm up, but first, Sargento was going to cover “Preparedness” from the Q-Source.  Just kidding.  With no FNG’s, the warmup was mosey to the track at Grier Middle School.  During this mosey the decision was made that all future Nantan’s need an Executive Assistant/XO to take care of the little details that make all the leadership difference.

The workout was described to the PAX as follows:

Run a lap

100 Merkins, 100 Squats, 100 LBC’s, and 100 SSH’s.

Run a lap

75 Merkins, 75 Squats, 75 LBC’s, and 75 SSH’s

Run a lap

50 Merkins, 50 Squats, 50 LBC’s, and 50 SSH’s

Run a lap

25 Merkins, 25 Squats, 25 LBC’s, and 25 SSH’s

Run four laps to finish.

Fortunately we have the spreadsheet from Short Sale for the first three PT Tests from 7-19-20, 11-14-20, and 4-24-21.  The fast times seem to be in November when it is cool.  Let’s see who can push themselves on this particular day.

OOMPA LOOMPA, Whoopee, and YHC all timed the PAX and did a few exercises but mainly talked, listened to music, encouraged the PAX and told them to make a hole for the lady that was walking the track during our test.  She was good natured about it until she saw some shirts some off and then she seemed really excited about it.  No, not really.

Defib was first out of the gate after the lap and first round of exercices. This is to be expected since Father Time, when asked the question, “do you know Defib?”, answered, “Who the heck is that?”

Some of the PAX were struggling with the merkins.  100 out of the gate is a lot when you may not have been posting to boot camps or doing them OYO.  You can’t fake muscle endurance, you either have it or you don’t, so some PAX were almost immediately humbled, lying there like sad sacks of bat scat.

Proctoring ain’t easy.   There was a lack of “form police candor” on this day that one has come to expect form the likes of Sister Act.  To be honest, YHC didn’t pay much attention except happening to catch a glimpse of Uncle Ted’s pushup form that looked like Headbanger’s Ball holding a plank.  Not a lot of break in those elbows but the neck was getting wrung out like a rubber chicken in a mosh pit.

In any event, I think the timers/proctors all had a great time watching and shooting the breeze while the PAX were pushing the rock.  When it was all said and done, a few voluntary DQ’d themselves.  Defib was leading until the final two laps where it looked like he may Ralph on the track. Turns out he had a little congestion that was making it difficult to push air through.

Brutus had a kick at the end of the test that looked like a WOJO sprint.

Doodles and Scribbles were there (F3 Dads was last week) and it was good to see.  Freight was steady and disciplined on form from what I could tell.  Pockets was doing good form and of course Volt never cheats a rep.  Hermie did a great job pushing the rock until the end.  There were a few new guys hitting the test today like Maybelline and Captain Steubing.  Tiger was his usual rock pushing self and Broke ensured that the exercises would be done in order since he designed the original PT Test.

When it was all said and done, Tesla is our champion today with a time of 34:07.  Congratulations to Uncle Ted!

We moseyed back to the Schiele for COT with a quick word about being an “eminently qualified” human.  “How can you best strive to become an Eminently Qualified Human? How will you hold yourself to the highest possible standard in life? How do you become a better father, mother, husband, wife, son, daughter, public servant, role model, and leader? The answer:  Unmitigated Daily Discipline in all things.”

 

After the workout, some PAX beautified the city streets on our F3 Adopt a Highway stretch on Garrison near Lineberger Park.  .  If you are curious, the F3 Gastonia sign is on the east bound side of Garrison just by the parking area at Garrison and Fern Forest Drive.  The sign itself is underwhelming so you may have to slow way down to see it.  That was a lot of fun so next time we need more PAX to help.  Many hands make light work.

Lots of prayer requests from the PAX on this morning…

Purple Haze M and SIL

Tesla M

Brokes M

Defib’s buddy who has terminal cancer

Les Nessman

PRAISE!  Sargento’s latest biopsy is clear and their church plant has a home for six months at DSBG!

 

Keep challenging yourself.  A PT test is a good exercise to see how you perform on a given day.  For runners, they will struggle with the stamina it takes to do reps of upper body.  For weightlifter types, the running may be the Achilles heal.  It takes a balance and consistent effort at a variety of exercises to get truly fit to lower your time in test such as this.  The Nantan has proclaimed that we will do two more PT Tests this year and Whoopee proclaimed that once he is fully healed from the effects of Luigi he will do the PT test at the Coconut Horse every Sunday.

Thanks to our timekeepers Oompa and Whoopee for doing a great job documenting the times. The Weasel Shaker has updated the spreadsheet.

Roscoe

 

How do you spell Labyrinth?

Site Q Dirt asked for a sub for the day and YHC was happy to oblige. Upon arrival, the Site Q was there! Ha!!!

This is what happened…

Disclaimer, Pledge of Allegiance

The warmup was Don Quixote’s. That’s it. Mosey down toward the center of Martha’s House. Along the way YHC asked if anyone liked to run. Only a couple said they did but that’s ok, the call was to sprint the remaining 1/4 mile or so the the predetermined location for the Thang.

The Deck of Death – YHC hadn’t pulled this routine out at Labyrinth in quite a while so why not? It was determined that we’d do the one exercise per suit thing and the PAX was asked what each one should be.

Diamonds – LBCs

Hearts – Goofballs (Of course)

Clubs – Merkins

Spade – Lunges (counting right side only)

As always, the Deck provided a great opportunity for mumblechatter and banter! It never disappoints. AYE!!

Announcements: Convergence 7/16, 2nd F lunch 7/20, Tubing 7/30

Prayer Requests: EZ Rider’s family, Turtleman, YHC’s friend Della battling cancer, Murtaugh’s friend Charlie Blake with pancreatic cancer, Mabeline’s coworker with cancer

Crossroads 6/26

Some fine HIM posted at Crossroads to better themselves better physically and through the Q Source topic of Queen. A lot of great discussion on how you can’t “Out King” your Queen. Proper diet, portion control,  accountability and taking the DRP are the building blocks of reinforcing your Queen.

Prayer Requests:

Turtleman, Gumby’s Mom, Purple Haze’s Sister-in-law and M, Wirenut’s family and PAX on the IR.

L8R SK8TRS,

Slaw

A Trailer Full of Whoop A$$

My Saturday morning got off to a frustrating start. The reason began earlier this week with my M requesting my help to transport a couch to Lincolnton by 10 am so it can be recovered. My daughter’s moving into a house for her junior year and apparently the current fabric of the white couch needs to be “off-white” to better match the decor of this old place my daughter will share with two other friends. It spurred up a “conversation” that I paraphrase:

  • Me: “is this really necessary?”
  • M: “what do you mean?”
  • Me: “this couch is already white, I’m spending time, effort and money to transport a couch to an upholstery place so it can become off white. I don’t see the need.”
  • M: offers steely glare
  • Me: “This thing is going to get stuff spilt, thrown up, and who knows what else…”
  • M: “Their girls, not slobs like you…”
  • Me: “Well I don’t see the need, I mean…”
  • M: Cuts me off “I’ll spend my money how I want to spend it!”

Well before this idea of making a white couch off white, I had committed to Wirenut to Q The Old School on June 25th.  To be efficient, I rented the small U-Haul Trailer ($30) Friday and Roscoe was kind enough to help carry and load it into the trailer. I’ve never had one of these behind my vehicle before. My trial by fire began at 0635 that morning on my first attempt to back out of my driveway. As some of you are guessing, it didn’t go so well. After several starts and stops and 10 minutes later, I’d managed to get enough clearance to wheel forward through my front yard. Somehow the trailer stuck with me as I bounced off the curb and began going well over the recommended travel speed as I cursed myself for not getting up earlier. Since the PT test was at GasHouse, I didn’t know who would actually post at OS. In a frantic attempt to alert someone, I texted Def Leppard of my status. I sped through the streets and as would be the case, I caught every red light possible. I hung a left on Church Street and rolled through the stop sign at Oakland. I see a gathering of PAX which included the Mayor tapping his watch. I entered the parking lot and angled at him. I think Suess really thought I was going to hit them. I came to a halt and popped out of the vehicle.

“Get in the F-ing circle – Side Straddle Hops on my count, ready? Go!” 15 of those in cadence, though I seriously considered doing 60 minute’s worth. Lots of chirping at the Q for being late. I tied my left shoe then on to Toy Soldiers IC x 10. I tie my right shoe. Imperial Walkers IC x 10. Still chirping. Side to Side Lunge IC x 10. Finally alternating single arm chest openers. Then we paused for the Pledge.

I go over to the trailer and open the roll door. I offer the PAX the choice – grab a block or the couch – we’re going to carry something today. They opt for the blocks. Now, admittedly, I was late and didn’t like Mayor’ calling me out but it was deserved. It was made worse in my suggesting for the PAX to run a lap while I set up the first Thang. I got a negative Ghostrider – that pattern is full, so we’ll just watch while you work. Again – I need to revisit the QSource on Preparedness, so point received. Known for complicated workouts, I did not want to disappoint my fans at Old School so grab a pen and paper and keep up.

  1. Round 1: Murder Bunny 10 yards then do 10 Merkins. Run to the 50-yard marker and return, pick up you block at the 10 and carry it to the start line.
  2. Round 2: Lunge Walk with block to the 20, do 10 merkins then roll over for 20 chest presses with the block. Leave the block; run to the 50-yard line and return, grabbing your block on the way to start.
  3. Round 3: Overhead carry your block to the 30-yard line, 10 merkins + 20 chest presses and 30 goblet squats with your block. Leave block, run to the 50 and return, carrying block to start.
  4. Round 4: tray carry (hold arms 90-degree angle, carrying block at waist level) to the 40-yard line. Do 10 merkins, 20 chest presses, 30 goblet squats, add 40 overhead presses. Leave block, travel to 50, return and carry block to start.
  5. Round 5: PAX choice to carry the block to the 50-yardline. 10 merkins, 20 chest presses, 30 goblet squats, 40 overhead presses, then 50 dips (use the block or find a bench or whatever). Carry your block back to start and the set is complete.

At this point the arms and shoulders were feeling good. It took about 20 or so minutes for this. The only thing that sucks is bringing the blocks – but worth the effort. Will tinker with making the run longer and different challenges to begin or end each round.

Next up on the old Weinke is a block version of the HERO WOD – Dan Whitten. Tiny Tank introduced this to the Goat years ago so I borrowed it and made some adjustments.

  • 10 block swings
  • 10 block jumps
  • run 50 yards and return
  • 10 blockees
  • 10 overhead presses
  • run 50 yards and return

The last run after overhead presses was not part of the instruction but the Mayor wasn’t listening adding this on this own and others followed. Sometimes it’s just good to let ’em go. Here is an inside tip for those keeping tabs – Mayor does not like the block jumps. Jump over to the left and back over the block right = 1 rep. He complained persistently about these sucking. He kind of complained about a lot of stuff at this point but he kept blaming Blart for some reason. JJ and Suess pushed through. Wirenut missed sometime taking the Browns to the Superbowl but he returned to embrace the challenge. Our small group was battling hard this muggy morning. We did that circuit three times total which increased the heart rate and fatigued our muscles.

Thang #3 – Catch Me If You Can – grab a partner. P1 lunge walks with the block. P2 did 10 merkins. Then switch. After the first set, Blart requested Hand Release Merkins, the Q obliged. Sister Act would be so proud – wherever he was this morning. We went the length of the field.

Some of the PAX began requesting Mary as I suppose they were sick of block work. Ok – we’ve got 10 minutes left so let’s incorporate the blocks with Mary.

  • 10 Flutter Kicks in cadence holding block overhead; pause with feet 6″ and do 10 chest presses; being 10 more flutters holding the block; 10 more chest presses – ohhh – the PAX hated this. Let’s do more.
  • Hold block overhead and do 15 Big Boys raising your head between your outstretched arms under the block – more grunts but time to drop the blocks.
  • 15 elbow to knee sit ups
  • 15 Leg Raises
  • 15 Freddie Mercury
  • 15 knee to elbow sit ups
  • 15 American Hammers
  • 15 90-degree alternating toe touches
  • 15 can opener left
  • 15 can opener right

Announcements – something about a future convergence but details were fuzzy – check Slack. Prayer requests for family, Turtleman, Huck, and others. I took us out.

This was a burner for sure. Great to have candor from my man Mayor. Time management is my Achilles and I should have understood hauling a trailer would require more time to orient and get to the AO ahead of schedule to set up the workout. Still the PAX worked hard and we enjoyed the chatter. Thanks to Wirenut for allowing me to Q and to the PAX for some amount of grace with the late start. I believe you got your money’s worth.

I talked with Balljoint at coffeteria – mark your calendars for July 9th when the famous beer workout makes it’s way to Folsom.

Folsom 6/25

As usual a beautiful Saturday morning at Folsom so no better thing to do than knock out some work with some HIM.

Warmup

10 Gravel pickers in cadence

20 SSH in cadence

10 Burpees

Every light pole from start to the Flag pole at AG center 5 Burpees, 10 Big boys

Pledge of allegiance

Circle up 22 for the vets

On your six, hold 6 inches, do the alphabet with your feet

In cadence no dropping of arms

20 forward arm circles

20 backward arm circles

20 mini forward arm circles

20 min backward arm circles

20 helicopter arm circles

20 Osprey (reverse) arm circles

Go into cherry pickers lead by Sarlacc

Go to back road behind Ag center 5 star jumps everyone at start and work at the other end

First trip down 10 Burpees

Second trip 20 Mike Tysons

Third trip 30 Squats

Fourth Trip 40 Flutters count one leg

Fifth Trip 50 American Hammers one side

Indian run back to lower parking lot person in rear does two burpees and overtakes the line.

Dirty 11’s diamond Merkins and V ups

Mary at COT if time allows. End with 10 burpees.

Announcements

F3 dads July 23rd Gashouse

30th tubing green river

Prayer requests

Gumby’s mom

Sarlaccs daughter

Huck

Turtleman

Stripers Brother

Gearwrench as friend John

Wichita moving to new job

FNG Highlander

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