Category: Backblast (Page 325 of 904)

Warm Up

20 SSH IC

10 Burpees

10 SSH IC

5 Burpees

Mosey to the HILL

At the top of the hill we done 10 burpees and at the bottom we done 10 air squats. This went on for 4 rounds taking us to completion of our first mile!

We finished and the guys were looking strong so we completed another mile on the hill with 10 Merkins at the top and 10 big boys at the bottom!!

As we finished that mile I could see the guys had enough gas in the tank for 1 more mile! So we collected as a group and took off through the nature trail and around the park for the last mile. We made it back to the flag and finished with

SSH 20 IC

5 burpees

SHH 10 IC

5 burpees

that’s time!!

“What then? Only that in every way, whether in pretense or in truth, Christ is proclaimed, and in that I rejoice. Yes, and I will rejoice, for I know that through your prayers and the help of the Spirit of Jesus Christ this will turn out for my deliverance, as it is my eager expectation and hope that I will not be at all ashamed, but that with full courage now as always Christ will be honored in my body, whether by life or by death. For to me to live is Christ, and to die is gain.”
‭‭Philippians‬ ‭1:18-21‬ ‭ESV‬‬

the lord blesses us with opportunity to share his word at the workouts and I pray I can take advantage of that every time. As me and my wife were in the hospital 2 weeks ago with our babies that had passed away I read chapter 1 in Philippians and this part stuck out.

No matter the situation Paul’s expectations were to honor Christ! That’s the same with us no matter life or death in this body we should strive to honor our savior! Only through a relationship with Jesus and the power of the Holy Spirit will we ever be able to withstand the pressures of this world and it’s the only way we will bring him the glory he deserves!

Announcements

P200 needs a driver for the end of March
Rooster March 12
Q school sometime in March

Prayer Request

SA father in law
Gumby back
Wichita family
Roundup family
Westside family
Gumby mother
Big Pappy family and mother

Seriously, who believes that we would let that happen?
He did collapse (in true NCSU Wolfpack tradition) at the finish line. Nine eyewitnesses saw him flopped out on the pavement like roadkill. Even a video exists that may or may not see the light of day showing this very fact.
Enough about the greatest F3 Gastonia nantan for the year 2022.

Modified disclaimer.

Eleven runners. Nine left on time. One left early. One left late. Ten returned with Defib believed still out on the course since his vehicle was still present.

Pledge (Way to go Roscoe with flag on the phone)

Announcements
Race season.
Need Q downtown for April 9th.
T-shirts need more buyers for The Yank.
T-shirt design contest.

Prayer requests
Wichita’s family
Round up’s family
Breaker Breaker’s uncle
Tesla
Spoken and unspoken

Words of Wisdom
What is truth?
What is truth?” This was the question that Pontius Pilate asked Jesus in John 18:38. It’s such a pivotal, eternity-altering question that I have this page marked in my Bible so I can find it immediately.

Many believe that truth is relative. Truth for you is not necessarily truth for me. 
Questioning my truth would be considered intolerant and would infringe on my rights, at least according to today’s accepted norms.
However, the Bible has a lot to say about truth which directly contradicts much of what the world believes about the matter.

First, truth is not an idea or an opinion, but a Person.

“Jesus said to him, ‘I am the way, and the truth, and the life. No one comes to the Father except through me’” (John 14:6, ESV). 
Second, the truth won’t always be popular. Remember Jesus was the embodiment of truth and they hated and murdered Him. The truth can be offensive because it tells us what’s wrong with us.
So Jesus said to the Jews who had believed him, ‘If you abide in my word, you are truly my disciples, and you will know the truth, and the truth will set you free’” (John 8:31-32, ESV). Jesus goes on to say that those who are in sin are slaves to sin, but those who find hope in Him are released from that bondage. “So if the Son sets you free, you will be free indeed” (John 8:36, ESV).

What is Truth? Truth is Jesus Christ, His death and resurrection. Truth is the Word of God, the Bible. Truth may not be popular, especially in our world today, but Truth will set you free … and not just for today, but for eternity!
YHC took us out in prayer.

8 PAX at The Ricky Bobby

At 5:20am, as YHC drove secretly behind the school to set up cones for the beatdown, a unfamiliar car rolled up on YHC in the gloom.  YHC thought it was likely some do-gooder from the general public who wanted to harass/tell YHC that he shouldn’t be prowling around on school grounds, yadda, yadda, yadda.    However, once this person got out of their car, it was obviously a PAX dressed and ready for some work.  He asked me where he should park, since he was new to this AO (or something like that).   I asked if he was a PAX posting Downrange, and he said yes.  I asked from where, and he replied,  “Folsom” .

There were 3 new faces, at least for YHC:   El Camino, Hannibal, and also Bird-Dog who was making his 3rd  appearance in his first week of F3.

During Name-O-Rama, a Truck tried run us down, but YHC and the PAX were quick on our feet and got out of the way.  (This was all captured on video, too.)

Added a “QSource Nugget” at COTthat YHC  saw while downrange at every workout COT and AO in F3-Katy, TX:     ~2 minutes of Leadership-  and Character-building talk in the morning never hurt anyone.

Explained Slack to new-ish PAX, who were unaware of it.   YHC sent these guys an invitation link to Slack before they left.   (We must do better at sharing the basics with PAX, so they don’t go a year without awareness of our primary communications tool.)

WARMUP

(Side Straddle Hops, Goofballs, and Good Morning Burpees)

THE THANG

Mosey to back parking lot

BLIMPS Suicides, Stacked;   (I’m not sure what alternative name we’re supposed to be calling them now)

Bear Crawl Plank Relay  (All PAX hold plank in a circle, while one-by-one, relay-style,  a single PAX does Bear Crawls around the circle.)

Mosey to the Track

11’s with Dips and Big Boys, across the width of the field    (Demo for newer PAX this included an math lesson about which numbers you can add together to get to 11.)

Ran on the track, stopping every 100m for unannounced # of reps, IC;   Burpees, Flutters, MonkeyHumpers, and Incline Merkins.

Back for StartEx to knock out some Side Straddle Hops, until time was up.

Time!

COT

Pledge

Announcements:

Upcoming Relays in march/April, with some spots possibly available for those interested

Primal happy our, and probably one in Folsom, but no one

Mar 16th – 2ndF lunch at Pita Wheel, we think!  See Slack for upcoming details.

March 1stF challenge:  Daily Plank Challenge (see Slack, 1st F Channel )

TAPs (Thoughts And Prayers)

Tesla’s family, especially his son

QSource Nugget:  “Courage”

Courage is “Setting aside fear to to turn Hardship into Grace”

Courage is not the absence of Fear.

• • Fear is a natural state that can and must be governed.
  • Fatigue makes cowards of us all.
  • Grace is keeping your head when everyone around you is losing theirs.

Read more about it here:  https://f3nation.com/q/courage/

Name-O-Rama on Twitter

Look out for the Truck that tried to join (or crash) our COT !   Safety 1st!

Glad to be able to lead these men today!

—Bubba Sparxxx

Eight men decided to get out of bed and come to The Labyrinth. It was also my first Q at the AO.

After a brief disclaimer, we took a mosey to Martha Rivers Park.

As we entered the park we performed the following exercises at each light pole.

WORKOUT
First Light Pole = 5 squats
Second Light Pole = 5 squats  and 5 merkins
Third Light Pole = 5 squats, 5 merkins, and 5 big boy sit ups.
Fourth Light Pole = 5 squats, 5 merkins, 5 big boy sit ups, and 5 SSH.
Fifth Light Pole = 5 squats, 5 merkins, 5 big boy sit ups, 5SSH, and 5 burpees.

**
We headed to one of the picnic shelters and did 11’s (10 dips and 1 Bobby Hurley)

Staying in the picnic shelter we did 25 derkins and 15 step ups, then 20 derkins and 20 step ups, and finally 15 derkins and 25 step ups.

We took a nice mosey in the parking lot and circled up for a dora.
100 plank jacks
200 lbc
300 SSH

After the dora we did some stretching including the windmill and gravel pickers.

Seeing we had a few minutes left, we started heading back to the start.  At the second to last light pole we lunged walk from one pole to the second pole.

We had about two minutes left so we did mountain climbers and practiced our plank exercises until time was up.

Announcements:
Purple Haze will have the Q next week at Labyrinth.
Bos has the Q at Downtown Friday morning.
Cha Ching (1st F) in Lake Wylie has the Q at The Fighting Yank
T-shirt order for Folsom and Fighting Yank shirts.

Prayers:
Palmer family – (a friend of Whoopee)
Timeframe’s aunt
Dry Rub’s friend
Sargento reported good news on his M’s biopsy.
Ukraine

12 men gathered at Prison break to get some running and rucking in.

Announcements

Need Q for Speed for Need run

Prayer requests

Wichitas family

Goudelocks

Striper’s brother

Roundups family

SA daughter

Big Pappy

My Uncle Bill

Paul Bearer took us out in prayer.

Nice evening at Midoriyama.
Slaw, Broke, and Defib out for EC.
Little chit chat upfront.
Lots of mumble chatter about “I can’t believe that I have all the long legs on the P200. I can’t believe that Oompa has a 2 mile leg at the end. I can’t believe that I have to run 20 miles. Wichita has to run forever on his first leg.”

Time to go. All veterans. Brief disclaimer.
Suggestions only. Don’t get hurt. Two of the crybabies thankfully removed themselves from our presence to go run.
Circle up from warm up.
SSH in cadence.
Mosey to parking lot by turd shack.
Align on the line. One burpee at each line. 2 dozen lines.
Lovely. Thanks Slaw.
Back to start. Ascending LBC add one at each line. Omaha after 20 lines. Thanks Slaw.

Mosey to short soccer field.
On the way we lost another P200 runner. What the heck?
Ultimate Frisbee. Luckily 8 were left. Pair off.
One team caught everything.
One team didn’t.
Slaw missed the three wire and crashed into the barrier.
The odds were heavily weighed in one team’s favor like
Defib’s weight vest.
No severe injuries.
One team won, but, all returned to the flag as friends.
Def Leppard got called a war momma since Oompa is the War daddy. Then he cried about not getting to play frisbee.
It’s called listening to the Q and not listening to the bad influence type person.
Announcements
Visitation for Wichita’s mom tomorrow at 11 Love Memorial.
Upcoming races. Need driver for P200. Need driver for SMR.
Might need another runner too.
Some H.I.M. needs to step up and Q (pick up trailers, set up) the SFN at downtown April 9.
Sargento issued a challenge for Lent.
Prayer requests
Wichita’s family
Roundup family
Def Leppard’s wrist and M
Sister Act father in law
Lil Sweet friend Danny
YHC friend from the Marines who passed.
YHC friend from the Marines recovering from prostate cancer.
Others mentioned or not remembered.
Q Fail. No pledge.
YHC took us out in prayer.
Thanks for allowing me to Q.

I showed up Dirt, Virus, and Breaker Breaker were finishing up some EC. The PAX began to file in.

Disclaimer

Pledge

Warm up:

15 SSH IC

15 Imperial Walker IC

15 Moroccan Night Club IC

10 Merkins IC

Bubba Sparxx decided to show up.

10 Gravel Pickers IC

20 Squats OYO

Left on a mosey of the upper parking lot to return to the corner of the lower parking lot. Here we did Route 66 starting with Merkins then moseyed to the opposite corner of parking lot, but not before getting 5 burpees for the speedbump.

Once to the opposite corner we did Route 66 with Monkey Humpers then 5 Burpees for the speed bump before moseying around the top parking lot before rinse and repeat Route 66 using

CDD

Squats

Mosey around the top parking lot back to where we started.

Mountain Climbers with bear crawl in between

Reverse Lunges

Mosey back to light pole where we did warmup for some core work

30 Flutters IC

25 Hammers IC

20 LBC IC

20 Reverse Crunch OYO

20 Box Cutters OYO

20 Toe Taps OYO

Time 6:15 am

Annoucements

Rice and Beans

GrowRuck

Prayer Request

SA Father in law

Pink Floyd Family

Tesla Family

Wichita Family

Tiger M and Step Sons

Termite Brother

I took us out in Prayer.

Thank you for the opportunity to lead. SYITG

12 men at The Sandlot this morning.  3 went off to ruck, 1 running, 8 stayed around for the boot camp!

Warm-Up:

The usual

The Thang:

Mosey to Martha Rivers park, stopping at very front corner of the parking lot.  This looked good on paper, but I failed to realize how long this parking lot is.  Exercise called is Route 66 Suicides using the parking curb islands spaced out the distance of the lot.  Start with 1 Mike Tyson.  Run to first island, 2 Burpees, return back to start.  Then 2 Mike Tyson’s, run to next island for 2 Burpees, return to start.  3 Mike Tyson’s, run to 3rd island, 2 Burpees, back to start.  Continue until you run to very last island at playground for 2 Burpees, run back to start for 11 Mike Tyson’s.  We definitely put in way more miles than I anticipated.  Think we had between 2.25-2.5 miles at this point.

Then mosey back towards shelter near playground area.  Do some work at the picnic tables. 3 different exercises called here.

10 Dips, 10 Derkins, 10 Steps-ups

15 Dips, 15 Derkins, 15 Step-ups

20 Dips, 20 Derkins, 20 Step-ups

15 Dips, 15 Derkins, 15 Step-ups

10 Dips, 10 Derkins, 10 Step-ups

Time running low, mosey back to COT.  Once back we still had some time.  Called some Merkin Jax. This routine is 1:4 ratio of Merkins and Plank Jacks.  1 Merkin, 4 Plank Jacks. 2 Merkins, 8 PJ.  We went up to 5/20.  Then closed out the workout with 10 Burpees!  Time

Announcements

Nameorama

Prayer Request:  Wichita and family, father in law Eddie McGinnis, many others that were lifted up in prayer

Honor to lead today. Been a while since I’ve been on this side of town, and appreciate the push!

SA

14 men at The Goat this morning.

Warm-Up:

SSH x 15(ic), 5 Burpees, Gravel Pickers x 15(ic), 5 Burpees, Hillbillies x 15(ic)

The Thang:

Mosey across the road, cross bridge into Goat Island.  Stop at light pole for 5 Merkins.  Continue down the trail stopping at 4 more light poles doing 10, 15, 20, & 25 reps of Merkins.  Total of 75 Merkins to get things started.  Then continue across the far bridge to the parking lot.

Exercise routine called here is the “Killer Bs”!
3 Rounds:

Broad Jump 10 yds(2 parking spaces)

10 Burpees, 10 Bonnie Blaires(jump lunges), 10 Big Boys

Broad Jump 10 yds

10 Burpees, 10 Bonnie Blaires, 10 Big Boys

Broad Jump 10 yds

10 Burpees, 10 Bonnie Blaires, 10 Big Boys

Bear Crawl back to start, to complete 1 round.

That one is a gasser.  That was 90 reps of each exercise, plus Broad Jumping  and Bear Crawling. Appreciate the push from everyone!

Time to start heading back towards COT.  But on the way, let’s do some Route 66 at the lights poles on the way back. Starting at first pole with 1 Imperial Walker Squat.  Continue until last pole with 11 IW Squats for a total of 66 IW Squats.

With time to spare, we still have some time for Triple Nickel on the hill on side road beside Masonic Lodge. Bottom do 5 Mike Tyson’s, run to top for 5 V-Ups, then back down.  Do this for 5 rounds.  Head back to COT.  Time!!

Announcements

Nameorama

Prayer Request

Appreciate the opportunity to lead today.  Nice crowd, with everyone pushing hard.

SA