Category: Backblast (Page 289 of 904)

Running, biking or walking. Those were the options.  The bikers club did almost start the day with a fight and finish it.  Something going on with Gumby and Breaker Breaker (not with each other), but it was funny.  Gold Digger got the team started since I was off in the wilds with the DBC.

We discussed the DRP and how important it is to turn pro.  Not every pro is a great one, but they are all better than the mascot.  More EQV!!!

Announcements:  Preblast channel, 2nd F lunch next week, PT test 6/25, trash pickup following, F3 Dads @ Folsom 6/18 @ 7:00, Tubing 7/30, HOH starts 6/15 at Big Pappys

Prayers/Praise: Gumby’s Mom, Slaw’s M, Friend dealing with mom and Alzheimer, Sargento’s skin check up, Kids and the future in reference to mall shooting, Sargento’s Friend Della, Gumby’s M, Turtleman coming home, Blart and his back.

6 rucked, 8 for Q source, great discussion on missionality, thanks guys-was a good one for me, and thankfully Roscoe reminded me last night that I was Q today so I could be prepared.

Nice muggy morning for a run or ruck.

Pledge

Sargento and Dr. Seuss got in some EC and burned up the road on their way to 8 miles.

Tesla took a solo ruck, good work brother.

YHC ran 1 EC mile so I could have 5 total for the day.

We thought we saw the infamous dark grey Toyota of Freight right before 6:30 am but he was not there. Someone mentioned that he called out people for not coming to M.O. but he doesn’t show himself. You hate to see it.

Announcements:
Lunch next Wednesday the 15th.
F3 Dads at Folsom 0700 on the 18th
PT test at Gashouse on the 25th
Tubing trip July 30th, look for something on slack.
Grow Ruck events all year so sign up

Prayers:
Sargento’s procedure on a spot on his head Tuesday
Turtleman
Huckleberry
Whoopee recovery
Tesla M family
PAX Traveling
Watson family helicopter crash one daughter in ICU
BOS motorcycle trip

Name-O-rama

YHC prayed

Gavel out.

Disclaimer

Flagpole for Pledge

Principles of F3:

1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion
5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Moroccan Night Clubs x15IC, Arm circles

Folks started off with a wonderful rendition of Happy Birthday.

Thang:

Six exercises OYO for 42 reps/steps then take a lap around the parking lot after each exercise.   Beast mode will be activated so if you finish early and your form was correct, work in with someone else or plank.

1. CDDs
2. Mountain Climbers (42 with one leg)
3. SSH,
4. Leg Lifts,
5. Lunges (42 steps)
6. Bear Crawls (42 steps)

Mosey to courthouse for stair work

1. 42 Merkins and run the stairs.
2. 42 Calf Raises and run the stairs.
3. 42 Squats and run the stairs.
4. Move the to the stairs and grab five (5) calf raises at each stair ascending and descending.

Mosey back and grab a triple nickel at the PD hill with push ups and squats

Mosey back to the parking lot for suicides for 4:20 along the parking spaces.

French fries, pistol squats, Michael Phelps, X or star crunch, Freddy Mercury, Dancing Chillcut – all with 10 count IC called by various pax.

Announcements:  Preblast channel, 2nd F Lunch next week, PT test 6/25, trash pickup following, F3 Dads @ Folsom 6/18 @ 7:00, Tubing 7/30, a lot about Trans and some convergence per Nantan

Prayers/Praise: Gumby’s Mom, Slaw’s M, Friend dealing with mom and Alzheimer, Sargento’s skin check up, Kids and the future in reference to mall shooting, Sargento’s Friend Della, Gumby’s M, Turtleman coming home,

Name-O-Rama: did this last to tick some people off.

COT: Slaw closed us out.

8 PAX got a lot stronger doing stupid things together for an hour.  Here’s what I remember:

Dirt warmed us up with an assortment of Seal Jacks, Hillbillies, Overhead Claps, and Elwoods, and probably some other things I don’t remember.  Then the Bootcampers scampered off, leaving the 8 of us to man the PainLab.  My turn.

The Thang:

• 10 x Imperial Walkers (IC)
• 10 x Toy Soldiers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Heels to Heaven (IC)
• 10 x American Hammers (IC)
• 10 x Scissor Kicks (IC)

YHC rolled in hot this morning, so the lab hadn’t been prepped yet, and gear was still all in the cars, so we had to gather things up and make sure everyone had what they wanted.  Everyone ended up with a kettlebell, including the FNG (who would later become F3 Murtaugh), so we were set.  YHC tied his no-data phone into his speaker, and we set off for some carries around the parking lot.

• Goblet Carry – half lap
• Suitcase Carry L – half lap
• Suitcase Carry R – half lap
• Waiter Carry L – half lap
• Waiter Carry R – half lap

We ended at the edge of the parking lot backed up to the Nature Trail, where we got down to business.

YHC said that instead of 10 counts, we’d talk lessons learned from this group of wise men, and Tube started off with a classic:

“Never ask a woman how far along she is.”

Circle up for some core work

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
  • Nolan Ryans with a point and a little more twist
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

Next up, Fish N Chips:

“Measure Twice, Cut Once”

We didn’t bring these bells out for nothing, time to sling em around.  The Main Event was borrowed from Broke’s Bunker Q from last year.  It was also influenced by a message from Tube that said “Gee, Flintstone, I’d love some burpees.”  So we did 5 exercises with the kettlebell, then moseyed to the next line of parking spaces for some burpees.  Looked like this:

• 20 x Curls
• 3 x Burpees
• 20 x Curls
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees

About halfway through, YHC could tell he’d been doing a lot of run training, as his soccer arms (and chest and back) let out a primal yell.  It was good to be throwing weights around again.

Next up was Bondo, with

“Never propose to a woman with an empty box”

which set off a run on April Fools Day pranks that could have gone a lot further wrong than they did.  In the disclaimer, we say we’re idiots.  We’re definitely all idiots.

So that was it for new stuff, now let’s just keep doing the same things over and over again.

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

Tube was back with

“Never tell your current girlfriend that your ex was pregnant, even if it’s April Fools Day”

to which Fish N Chips, gave a timely

“No bad news in the kitchen with the knives”

so someone’s life may have been saved today.

Another round?  Sure why not.

• 20 x Curls
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees

Leave the gear to clean up later (which Fish N Chips did, carrying at least 4 kettlebells at once which might have been the most amazing feat of strength on this day) and head back to the flag to get in some more core work.

Hmmmmmmm, what should we do?

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

It’s easier to write the backblast when you can just copy/paste what you’ve already done a few times.  YHC said we’d do flutters til the bells, but Jimi Hendrix drowned it out just enough that we went til 20 anyways, as the PAX called out YHC’s hearing and asked if he was deaf.  And he’s 70.  Good times today.

Moleskin:

Sometimes when I Q, I find myself looking for routines to put in and ways to do things, and I always come back to Broke and Boudin.  Both of these HIMs have a way of getting me to do so many more reps than I think I can do, just by the way they set things up.  Thanks to you both for the push, both during your workouts and to be a better Q.

Had a blast today.  I can’t tell you how many times during the course of the workout that I said “man, I need this”.  Great group of guys.  Thanks for letting me lead.

Yabba Dabba Doo

Gather at flag and mosey to The Bunker for the warmup.

Disclaimer and core principles for the two FNGs.

Warmup:
SSH 10 IC
Toy soldiers 10 IC
Merkins 15 OYO

Split from the Bunker where most stayed with Rebar.

Mosey to Main Street

Thang:
Run to every intersection, stop and do 10 HR merkins. We stuck together pretty well.

Mosey to mismanaged tennis courts to find a few blocks. Partner up for some Dora with the blocks.

100 curls, partner runs to the end and back
200 chest press, partner runs
300 LBCs, partner carry block to end and back

Just enough time for 11’s- WW2 and shoulder taps. I poorly explained this so Dingy was a little confused. Sorry brother Q fail.

Freon noticed an unmarked car parked with lights on pointed towards us. Probably security but I started to wonder if someone called an Uber to get back to the flag, it crossed my mind. Oh well, mosey back to Yank for a little Mary.

Announcements:
Lunch next Wednesday the 15th.
F3 Dads at Folsom 0700 on the 18th
PT test at Gashouse on the 25th
Grow Ruck events all year so sign up

Prayer requests:
Grow ruckers
Turtleman
Huckleberry
Whoopee recovery
Tesla M family
PAX Traveling
Watson family helicopter crash one daughter in ICU
BOS motorcycle trip

Pledge

Welcome two new guys. UHaul and Skull Candy.

YHC took us out in prayer.

Gavel out.

A tour guide at Giza was explaining how the Pyramids were 10,002 years old.

Strong group of 11 at The Sandlot for new twists on old favorites, a Phonics lesson, and some bad math.  Here’s what I remember:

The Thang

• 10 x SSH (IC)
• 10 x Gravel Pickers (IC)
• 10 x Hillbillies (IC)
• 10 x Toy Soldiers (IC)
• 10 x Elwoods (IC)
  • High knees with your arms moving in sync right above your knees, Elwood Blues-style
• 10 x Dying Cockroaches (IC)
• 10 x Heels to Heaven (IC)
• 10 x Mountain Climbers (IC)
• 10 x Mike Tysons (IC)
• 10 x Burpees (OYO)

Frogger across Neal Hawkins to the front of the bank that’s still a bank for

• Ab Alphabet (A-M as in “Mancy”)
  • Start from 6 inches with both toes pointed and write the alphabet in the air with your feet.  Capital letters, cursive, doesn’t matter.  You v. You
• M-Hold (20 Count)
  • Hold the American Hammer position, only don’t hammer.  Q counts down from 20
• 15 x Spatchcocks (IC)
  • Nantan-approved with PAX mumbling “Spatchcock” after every rep

Triple Nickel time, but more complicated, because, well, you know.

• Bear Crawl to Far Side
• Far Side – 5 x Bobby Hurleys
• Crawl Bear to Near Side
• Near Side – 5 x Backwards Lunges (Count Left Side Only)
• Repeato x 4

Every once in a while, YHC would yell out “Hold it Now” and Bear Crawling PAX had to go to the bottom of the Merkin, the “Balls to the Ground” position, and hold it, and the PAX doing exercises had to hold the People’s Chair.  When YHC yelled out “Hit It”, the PAX would finish a burpee from wherever they were in the process and continue on with their work.  Seemed easy enough, and nobody screwed it up, so that’s good.  Overall, this was tougher than expected, but in a good way.

We wrapped up and headed back to the back of the bank to finish up

• Ab Alphabet (N-Z as in “Nancy”)
• M-Hold (20 Count)
• 10 x American Hammers (IC)
• 15 x Spatchcocks (IC)

Remaining time was put to good use with the Greene Game.  As a reminder, the goal is to accumulate as many points as possible in the time you’ve got however you choose to get them.

Point options for this day were:

• 1 Lap around the bank – 1 Point
• 5 x Burpees – 1 Point
• 10 x Mike Tysons – 1 Point
• 20 x Flutter Kicks (Count Left Side) – 1 Point
• 20 x Freddie Mercuries (Count Left Side) – 1 Point

We had about 12 minutes to get after it.  Here’s the results:

• Nutria – 21
• Whoopee – 20 (I’m pretty sure he, and just about everyone else made up their number.  He did a lot of burpees though)
• Flintstone – 20
• Orangeman – 17
• Tricycle – 15
• Pavarotti – 15
• Cinderella – 13
• Dirt – 13
• Wonder – 10
• Defib – 10
• Jar Jar – 6

Back to the Flag for COT

Prayer Requests:

• Cinderella’s Parents
• Turtleman
• Whoopee’s Upcoming Surgery
• YHC’s 2.1 starts driving

Fun morning.  Lots of sweat and stupidity.  Solid mumble chatter.  Good times.

Next up: Cinderella

Til next time

Yabba Dabba Doo

A beautiful muggy morning at the Goat brought out 6 brave soles.  Continued construction forced our warmups into the street.

20 SSH IC

20 Abe Vigodas IC

20 Moroccan Nightclubs IC requested by Watt’s Up

Grapevine stretch IC by Tesla

Mosey around the block to the Pavilion

12 Mt. Climbers IC

12 WW1’s OYO

12 American Hammers IC

12 LBC’s IC

12 Lt. Dans OYO

12 Merkins IC

12 Toe Taps OYO

12 Pickle Pounders each leg IC

Mosey to the island with a duck walk across the bridge for Daffy Duck day.

In honor of “End mountain top removal week”  we rinsed and repeated the exercises but upped the reps and climbed the mountain.  14 reps of each here.

Mosey to the back bridge with a Bernie Sanders along the way.  16 reps on the bridge with a view in honor of America the Beautiful week.

Mosey back to the first bridge where Pillager called Broad Jumps to get across.

Mosey to find a spot for wall sit while a few jokes were told.

Mosey to the Post Office for the last round of 18 reps.   Got through the Merkins then back to where it all started for COT.

Prayer requests for Pillagers and Teslas families.

Humbled and honored to lead, thank you for the opportunity.

Rebar