Category: Backblast (Page 324 of 904)

25 reps per exercise. Times that by 17 rounds = 425. With 5 PAX that’s 2,125 muscle fiber busters, gains popping demolishers, no more soccer arm walking studly MEN.

To the people who fartsacked that morning and didn’t come out for this gem of a work out, total booshit. You missed the gem of the year, gem like geummm yeahhh.

Next time, don’t miss it.

Warmup:
SSH 20
LBC 15
Squats 10 IC
Merkins 10 IC

PLEDGE

25 Derkin
25 Shoulder Press
25 Bent Row
25 KB Swings
25 Curl w/ kettle bell
25 Bent Rows
25 Shoulder Taps
25 Dying Cockroaches
25 Lunge
25 American Hammer

Mosey around the world

25 KB Curls
25 Squat Curl Press
25 Merkins
25 High Knees
25 Mountian Climbers
25 Plan Jacks
25 LBC
5 Burpies
25 KB Arm Extensions
25 Michael Phelps

Mosey around the world

25 KB Bent Row
25 Dips
25 Derkins
25 Calf Raises
25 Squats
25 Plank Jacks
25 LBC
25 Flutterkicks
25 Curls
25 Shoulder Press

Mary for 4 minutes

23 was the count in downtown Belmont for some FNG scooping, EMOM circuits, merkins / squats and burpee fest with hills.  Here’s what we did:

To the Bunker for warm up:

• SSH
• Gravel Pickers
• Merkins
• Peter Parkers
• Parker Peters

Left the Bunker for a quick warm up mosey where we ran across some strange guy looking for F3.  Dirt pulled him in and gave him the whole rundown of what we do.  We pulled into the pavilion for a quick recap of core principles for the FNG and a dynamic warmup of 5 exercises with reps for each needing to be finished within 1 minute.  Exercises were:

• 15 x Burpees
• 30 x Jump Lunges
• 40 x Toe Touches
• 50 x CDDs
• 60 x SSH

Mosey over to Myrtle for some hill work and an ascending series of merkins, squats and burpees:

• 5 merkins / 5 squats / 5 burpees
• Run about halfway up Myrtle and back down
• Repeat for 10, 15 & 20 reps of each

FNG held up, as did the rest of the PAX, and we headed to the front of Cherubs where we learned that today wouldn’t be leg day as the Q had a long run lined up for Sunday, so we planked up and worked through:

• 11 x Diamond Merkins
• 10 x Merkins
• 9 x Diamond Merkins
• 8 x Merkins
• 7 x Diamond Merkins

It was about here we learned it’d get easier around 4.  We weren’t there yet.

• 6 x Merkins
• 5 x Diamond Merkins
• 4 x Merkins
• 3 x Diamond Merkins
• 2 x Merkins
• 1 x Diamond Merkin

Mosey around to the parking lot off Glenway behind Station where we saw Pink Floyd and saluted him with

• 10 x Monkey Humpers

before hammering out some core work with

• 20 x Flutter Kicks (IC)
• 20 x Elbow Mountain Climbers (IC)
• 10 x Flutter Kicks (IC)
• 10 x Elbow Mountain Climbers (IC)

Last stop on the tour was a trip to the track on a day that wasn’t leg or running day to, well, run.

Partner Up (preferably with similar ability level)

• Partner 1 – Mosey
• Partner 2 – 3 burpees, then Jailbreak to catch Partner 1
• Switch
• Repeato for 2 laps around the track

Everyone joined in to pick up the Six, and we headed back to the Yank statue to finish what we started, with enough time for:

• 15 x Burpees
• 30 x Jump Lunges
• 40 x Toe Touches

And that was that.  Over 2.5 miles and more than a few merkins later, we were smoked.

COT was strong with BOM and the Q took us out.

Announcements:

• Shirt order
• Shirt design contest
• P200 team needs a driver
• LKW P200 team needs a runner
• Convergence April 2nd
• Meeting Sunday @ First Presbyterian Belmont at 5:30 PM to pray with Tesla

Prayer Requests were numerous and were lifted up.

FNG – Matthew Keepes named J2C after the “Jump to Conclusions” game from Office Space.

Lots of sweat left in downtown Belmont courtesy of Cha Ching.  Thanks to all who took part.

It was a great day to be at the prison. We started off with 12 strong men and few games.  Mixed it up a little different with a quick warm up and mosey around the field where we sat down in a big circle for some serious kumbaya. Had 2 sets of 10 pound weights and 3 25 pounders. So everyone did American hammers and when the 10’s got to them it was two crunchy frogs, when the 25 got to you it was 2 american hammers with the weight. Needless to say this went on with some leg lifts and other stuff mixed in for over 3 rounds. Everyone was feeling the burn. So then it was a quick Mosey down to the lower parking area for the real work out.  We had several tic, tac, toe boards sketched on the pavement and split into teams of two. Well not really a team a friendly competition. Bear crawl to the board, do 5 hand release merkins before you could place your piece, then 10 on the next bear crawl , then 15 … you get the picture. Did a few rounds of this to test your mental skills while delirious from all the merkins and bear crawls.  Switched partners and rinsed and repeat with some other exercises. After all that fun was over we did a good round of 11’s with Mike tyson’s and burpees ( per hacksaw’s request) anyway out of time but a fun and interesting work out. Until next time….

Prayer request:

Wichitas family, Westside had family request, Big Pappy and family, guys running various races, termites brother, and some traveling

PS : IF I SPELLED YOUR NAME WRONG REMEMBER  I’M AND OLD MAN AND FORGET EASILY WHERE I AM SO SPELLING IS A PROBLEM WITH ALL THESE CRAZY NAMES!

The clock struck 7:00 and the group moseyed down to The Bunker.  Cha Ching let all of the PAX in a warmup. Once the warmup was completed the boot campers took off for their workout.  Three PAX stayed for The Bunker beat down.

We started with a couple Route 66’s

Squats going one way and Merkins on the way back.

We then moved to the wall for 3 rounds of

10 Dirty Hook ups

20 Hip Slappers

30 Shoulder Taps

Lunge walk down to the end of the parking lot and back

Once done time for some ab work

25 LBC

25 High Flutter Kicks

25 Low Flutter Kicks

25 High Scissors

25 Low Scissors

25 American Hammers

25 Heals to Heaven

25 Plank Jack

25 WWI

25 Freddie Mercury’s

Know that our cores were warmed up  we moved on to the main course

3 rounds

5 Burpees

10 Merkins

30 Squats

40 Flutters

Bear Crawl half the parking lot and back.

With time running out we fellowship moseyed back to the Yank. With time left we completed a Round of Jack Webbs.

Pledge

Cha Ching took care of COT.

Thanks for the opportunity to lead.  SYITG

2 guys rucked while the Coconut Horses got their beauty sleep on King day in Q-Source.

Their presence was strong during Q-Source though, and YHC came away with a number of pearls about 1st F and the King.

If you’re not in a Q-Source group, find one.  You’re missing out.

Yabba Dabba Doo

9 HIM posted for the usual route.  2 rucked, 2 got EC, 1 got it done early and 7 stayed for Q source to discuss the Queen

Announcements:

April 2 Convergence at Yank

T-shirt competition

Community Foundation Run April 9th

Prayers:

Roscoe’s Father-in -law

Turtleman

Tesla

The occurrences around the world should put things into perspective of how good we really have it. We are Blessed with many freedoms. The freedom to get up and meet a bunch a idiots in the gloom and push each other physically or you have the choice to stay in bed. Out of the dozen men that met this morning , three chose to stay for the Painlab beatdown.

Set 1: 50 sec/10 sec 

crunches, baby makers, heels to Heaven, rev. crunches, oblique crunches. American hammers, boat hold – R&R

Set 2: 50 sec/10 sec

Burpees, curls, overhead press, o/h triceps extensions, squat shadow boxing, side kicks, inside curls – R&R

Set 3: Hit the trail

Mosey down the trail and to the hill, bear crawl to the top, step ups at the benches, incline pushups, triceps dips, mosey around the rest of the trail.

We met back just in time to finish some exercises with Gashouse til the bell.

Good work men!

Many prayers were spoken and some unspoken and I apologize for not taking notes on the group prayer request, but the one that stays in my head is the one for Turtleman. His cancer has returned and he must go and fight the good fight one more time. He has shown great courage and resilience through this all. Please take a minute to pray for his strength, his family and his recovery one more time 🙏

Please pray for this world as we approach the possibility of  WWIII  

The Coconut Horse is the original Sunday morning running AO, the grandaddy if you will. Some of the regular PAX formed a six-man team and entered the Dam to Dam relay on February 26th. What is the Dam to Dam you wonder? The Dam to Dam Relay is a 100k road race that consist of 12 legs ranging from 3 to 7.8 miles each. Roscoe served as our Q to submit sand-bag pace times and delegate responsibilities. Stroganoff secured what was supposed to be a comfortable 15 passenger van but settled for a 12-seat van that evidently had the shocks removed. JJ got snacks, Whoopee Gatoraid, with Defib getting water and I got beer (and backblast responsibilities). Many of you have been a part of the traditional 12-man weekend relays but this one operates on a shorter time frame. The proximity to Columbia, SC puts the real question for the group: get up early and drive 90 minutes or spend the night in a hotel? I’ve done it both ways and it really amounts to 2 hours of sleep – you either lose it on the drive down or attempt to get it in uncomfortable hotel. Because Roscoe declared this as a CSAUP and all CSAUPs require sacrifice – we opted for the stay at home 2:30 am wake-up call. Silently gathering at Stroganoffs for a 3 am launch. Normally I would be the late arrival, but I set multiple alarms. This morning the normally punctual Defib was slightly delayed to an early deposit. This would become a theme for our day.

Without any stops, Stroganoff gets us to Lake Murray at 5:00 am, plenty of time for Whoopee to get loose as Runner #1. A few guys drop deuces in the port-a-jon likely due to nervous energy creating havoc in our guts. We meet with the Burly Sebastions, Team #2 from Gastonia with Flintstone, EZ Rider, Gavel, BOS and a couple of guys from Shelby. Luckily there was a food truck serving coffee to get a bit of caffeine into our systems. Stroganoff pees a few times. The DJ at the start has a ton of energy to fire up a bunch of sleepy runners who are lit-up like McAdenville as they anxiously await their 0530 start. Finally, the countdown hits zero and Whoopee slowly leaves the gate last. He pulls “a Sargento” and quickly collects 3 kills before he’s out of the parking lot and settles in for 5.5 miles. He totals a couple more kills finishing 5th out of 10 in his group but not to worry, he was #1 in the Sexiest Cardiologist of the 10 starters (no word if any of the other 9 were actual doctors, let along cardiologists…we’ll just assume that was fact). JJ was out next for a nice 4 mile run and demolishing 4 runners along the way. Roscoe was generous on this relay as JJ has some tough legs on the upcoming Mortimer. Stroganoff peed twice more during this time. Our third runner was Defib – while the distance of 7 miles was one of the longer routes, it was mostly downhill with a little more than 100 ft of elevation gain. Defib loved this route, picking up 10 kills as daylight increased shedding light to the scenic run. And that is another positive for the D2D relay – it offers some beautiful views of water, creeks, fields, and country roads without a lot of traffic and the course is well marked. Read Seuss’ BB where he said: ‘even he couldn’t get lost.’ Roscoe tags in for 3.8 miles getting 3 kills, one of whom gives him “Double Respect” as he blows by. I guess that was a compliment. Somehow Stroganoff pisses yet again before he goes out for a five miler. Stroganoff knocks off 7 runners which is surprisingly ahead of his total bathroom breaks at this point (note – at this point). Finally, it’s my turn and I await Stroganoff with a water bottle for his efforts which only creates confusion as he attempts to hand me the wristlet that serves as our baton. I lose a few seconds of valuable time in this exchange but finally take off for 3.4 miles. Roscoe was kind to give me the bunny route which is an easy entry point for someone that is curious about these relay events. The 6th runner has two short legs of just over three miles each with little elevation – great for a rookie to try – or if you’re like me, lacking stamina but happy to contribute to the team. I passed a woman and a man walking – I’ll take any kill I can get which gave our team 31 for the first circuit. The early start time and passing of earlier teams pushed our team closer to the front which meant clean bathrooms but more importantly for Roscoe, the long-awaited baked potato at Corinth Lutheran Church. Roscoe was kind enough to buy me a stocked baked potato and made an extra donation to the church’s Men’s group that sponsored the event. And it’s a good thing he did the cash donation because the deposit I made in the bathroom may require a new paint job or a plumber. Stroganoff took advantage of the clean men’s room and peed again. Whoopee rolls to the finish with Metallica blaring on his phone. I honestly didn’t think he had any good music on his list. Whoop said not to worry, good ole George Strait preceded the heavy metal tune. I’m just glad he didn’t throw himself in front of a truck when George was humming a tune in his ear. Whoopee did pick up two more kills (doubtfully when the country music was playing). JJ flies through his 4.7 miles snaring four more kills along the way. Other than a brief encounter with a dog, Defib has another enjoyable run getting one more for his total kills to tally at 11. Roscoe goes out for the lengthiest run of the race at 7.8 but with minimal elevation. He too had a dog encounter but came out unscathed. Anticipating his final run which was the second longest of the race at 7.6, Stroganoff unloads a few more liters of urine. The only time our team was passed during the day occurred during his leg, with a high school kid sprinting faster than Gold Digger on crack. I had plenty of time to stretch and get prepared for the final run which was only 3.3 miles of mostly downhill as the total elevation was 122 feet. My teammates encouraged a change of playlist options from a chill soundtrack to one of hard rock. They were kind enough to plant the seed that the super 4-man team from the GasHouse comprised of Quiche, Sargento, Seuss and Round-up was burning up the course and reminded me of our team’s commitment not to let them pass at any cost – even if our van had to run interference. This mental psyche seeped into my brain, adding adrenaline to the 5-hour energy I chugged. I left in a near sprint for the first half mile. I felt like I was running to catch my heartbeat and stay ahead of my shadow. The short route had some turns which actually benefited the game plan to keep pushing no matter what. Every time I felt my cadence slow down, I reminded myself “don’t let anyone pass you.” Iron Maiden’s Red and Black got me through 13 minutes followed by GodSmack, Rush (Whoopee – you gotta have Rush!), and Van Halen would get me to the finish in a personal best 26:26 good for a 7:55 pace which I’d never run a 5k under 8 minutes. The personal best was only matched by a PB heartrate of 180 for that time period. This is also my first time running the Glory Leg of any race. On past teams, we’d typically join the final runner in crossing the finish line together as a show of our cohesion as a team. Well, to my dismay, I roll into the parking lot focused on the finish line and see my teammates at the end eating hamburgers and drinking. So much for that experience, but at least I was in the team photo, proud to be part of this fun group.

We left Gastonia at 0300 and arrived home at 1800 hours. We were on the course for 8 hours, 33 minutes and 58 seconds – officially the third team across the finish line; good enough for 24th overall out of 102 teams and 7th out of 14 in our division known as the Masters Full Team. At our start time of 0530 time, there were 39 teams that started at the same time or ahead of us. We passed all but one and were only passed by the eventual winners. Some critics like to complain about good football teams playing a weak schedule to which savvy head coaches affirm you can only play those on your schedule. It was an enjoyable day of conversation which is always part of the experience. No, we didn’t solve the Ukraine/Russia conflict – but note if Whoopee were in charge, we’d get a bomb and write Pakistan or Afghanistan on it and send it to Russia – they’d probably never think it was us (Whoopee – don’t lose your day job #SCAFL). Our group ended up with 38 kills and thankfully were not passed by the FRC. We dropped 5 deuces and peed 42 times, led by Stroganoff with a baker’s dozen. So the lesson is we had more pees than kills which is not too bad for a bunch of old guys and JJ.

Team Coconut Horses is off the course

So much talking today.

We all circled up and got it started.

Disclaimer

Warmup:  SSH x10 IC, Gravel Pickers x10IC, ROL/LOR, MNC x25 IC, Arm Circles

Thang:
1) Mosey to flagpole for pledge, 22 for vets and police.
State mission and principles.
Free, peer-led workout for men.  The mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
Free of charge, open to ALL men, held outdoors rain or shine, heat or cold, led by men who participate in a rotating fashion, end with a circle of trust

2) Mosey up to Grier entrance and run suicide drills from the entrance to each parking spot and back.  We ran this drill for about 12 minutes and got half way.  More spots than I remembered. 

3) Mose over to Presbyterian stairs for some more work

• perform 20 reps and then hit the stairs for the following:  Merkins, Calf Raises, CDDs, Heels to heaven and lunges

4) Partner up for a modified Dora.  One guy does the work while the other runs around the church lot.  We dont worry about reps here, just working.  When the second partner gets back, we switch exercises.  They were as follows: Squats, Merkins, LBC

5) Back to the stairs for three (3) calf raises at each step going up.  

6) Mosey back to start for our last push.

• Do 10 reps IC for all
  Mountain climbers
  French Fries
  SSH
  Michael Phelps
  Plank Jacks
  Freddy Mercury’s

7) Finished with the monthly plank challenge.  We did 1:30.  Short sale claimed he started 30 seconds early, but he was in downward dog so half rep, half time.

8) Stopped one minute early to discuss the most recent podcast by Stroganoff about drugs and how it can affect the family.  Dont feel judged and if your child is having an issue, reach out to someone.  Talk with your children about drugs, sex and all the issues that are coming at them 5 years faster than it did for us.  

Announcements:  F3 Foundation Run 4/9 @ 9:00, speed for need here?, Plank workout from 1st F q.

TAP: Turtleman, SA, Roundup, Watts Up, Dry Rub friend recovering from surgery.

Name-o-rama, COT