Category: Backblast (Page 327 of 904)

YHC showed up to only seeing Pockets at The Yank until a few more PAX showing up right before time.  It was a chilly, windy morning. With no showing for the Bunker other than Hippa we combined the workouts.  7:00 a.m. time to get started.

Pledge

Mosey down to the Bunker to pick up Hippa and start with a warmup.

Warmup

15 SSH IC

10 Gravel Pickers IC

15 Moroccan Night Clubs IC

10 Merkins IC

20 Squats OYO

We moseyed down Mill Street then took a left on Hawthorne Street then a left on Airline street back to the Belmont sign on the corner of Main Street and Myrtle.

On Myrtle Street a took a page out of Tiger’s Q manual for telephone pole suicides. We 10 squats at the start then 10 Merkins at each telephone pole moseying back to start after each set of Merkins.  We completed 100 Squats and 100 Merkins.  Once all the PAX made it back up to the corner of Myrtle and N Central Ave.  We moseyed to back of the old middle school for some wall work.

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

Moseyed down the steps around the track to the covered Picnic Area for the following work. After each set we moseyed down the curve side walk then back up to the shelter other than the last set we completed under the Pavillion.

50 Big Boys

75 Merkins

100 Overhead Claps

125 Squats

150 Flutter Kicks (Under Pavillion)

Mosey back to the Yank. Time 8:00 a.m.

Announcements

Prayer Request

Name-o-rama

I took us out in Prayer.

Thanks to the PAX for showing up.  It was an honor to lead.  SYITG.

2/27/22 Crossroads

4 made it to COT, 3 for the start

Thanks Mayor for the help

I was on way out the door and had to return to see a man about a dog😳.

3 men made it on time,  I was late to the party .

Miles were logged

2 more made it in time for Q Source .

Our study was chapter 6 out of “The Way of The Shepherd” this is a great book . If you’ve not taken atvantage of one of the different Q Source options you’re missing out .

Prayer Request:

Sister acts daughter, Round up and M, Mayor’s grandfather and many more I may have left out

Pray for each other men it  truly can change lives.

Blart..,….✌️

YHC shared Psalms 40:1-3

40 I waited patiently for the Lord;
    he inclined to me and heard my cry.
² He drew me up from the pit of destruction,
    out of the miry bog,
and set my feet upon a rock,
    making my steps secure.
³ He put a new song in my mouth,
    a song of praise to our God.
Many will see and fear,
    and put their trust in the Lord.

Shared about F3 pushing to be a better man, father, husband.

Announcements:

Myrtle Beach half

Dam to Dam

P200

Jump the Rock half

Prayer Requests:

Wichita’s mom

Round up and family

Oompa’s mom

Gumby’s back

Pledged

Prayed it out.

Ozark out!

It’s Friday, I ain’t gotta go to work, and I ain’t got s#*t to do. What a better way to kick this day off than a good ol Downtown Beat Down. No FNG’s no Kotters so no Disclaimer let’s get to work.

Quick Warm-Up

• 25 SSH IC
• 5 Burpees OYO
• 20 Gravel Pickers IC
• 5 Burpees OYO
• 15 MNC IC
• 5 Burpees OYO

Turn to the Flag for the Pledge

Let’s Mosey to the Parking Deck

The Thang

We started off with Route 66 with Hand Release Merkins 1 rep on the first level add a rep at each level all the way to the top with 6 reps and worked our back down to the bottom fro the final 11 reps.

Next we worked our way back up and down the Parking Deck as follows. We performed an exercise at each deck followed by a run to the top deck and back down to the stairs to the starting point at the first deck. Rinse Repeat all previous rounds to begin each new one.

• Round 1 – Bottom deck 10 Merkins run to top deck and back down stairs to bottom
• Round 2 – Rinse Repeat with 20 Lunges on 2nd deck
• Round 3 – Rinse Repeat with 30 squats on 3rd deck
• Round 4 – Rinse Repeat with 40 Mountain Climbers on 4th deck
• Round 5 – Rinse Repeat with 50 Flutter Kicks on 5th deck
• Round 6 – Rinse Repeat with 60 LBCs on top deck

Mosey back to the Flag we’ve still got a few min. so we pounded out a few rounds of dips and box squats on the benches 20 reps each OYO to finish everything off.

Time

COT

Announcements.

Lots and lots of run and relay opportunities

Lots of Prayers Spoken and Unspoken.

This was my first Downtown Q looking forward my next one soon.

Thanks Men .

Disclaimer

Pledge

Warm-up

• SSH
• Don Qs
• Imperial Walkers
• Stretch

The Thang

Mosey to main school entrance for some hill work

Start at bottom of hill

• 10 high knees + 1 burpee x 5

Back to starting point

• Long Jump +3 squats x 8

Back to starting point

• Walking Lunges w/high knee drive (15 per leg)

Sprint to top of hill and mosey back to starting point x 2

Mosey down to roundabout

• 6 burpees, and then 4 more
• Bear crawl around the circle
• Mountain Climbers x 25 I/C

Mosey to the school

• Hip Slappers x 10 I/C
• 10 Merkins

Rinse and repeat x 2

Mosey back to shovel flag for some Mary

• LBC’s x 20 I/C
• Flutter Kicks x 20 I/C
• American Hammers x 20 I/C

Rinse and repeat for a 15 count and then a 10 count

COT

Announcements

Prayer Request

YHC closed us out in prayer

Welcome FNG Fannie Mae

Breaker Breaker

Apparently, our usual Gashouse gang is off sight seeing off some bridge?  Not really sure?

But the good thing was, Broke and Freight graced us with their presence – which doesn’t happen often enough 👊

As we circled up and the mumblechatter thickened, I see two new guys that I haven’t seen before, Cholula and Whopper ( didn’t we already have a Whopper, named after Wargames?) You know what, we haven’t seen that guy in a long time. He hated that name anyway, so we can rename him if he ever comes back. Of course that’s up to the Nantan. Look who else we have…Sledge is back from the IR 👊

We start with a few warm ups and I threw in 5 Burpess ….. and then the bitchen started 🤣 OK, lets separate and go our own way.

Set 1: 50 seconds of work. 10 seconds of rest. 

Kettlebell squat press one side, kbsp other side, lung up the concrete seating to the top, then bear crawl to the other side, lung walk back, bear crawl, lung walk. Next Bulgarian single squat one side, switch to the other side, uneven squat w/kb, switch side, last a 1 and 1/2 rep sumo squat. R&R

Set 2: same as above.

Crunches, AMERICAN hammers, BIG boy sit-ups, rev. crunches, heels to Heaven, Mtn climbers. R&R

Set 3: same as above

Shadow boxing, BuRpees, incline pushups, overhead press. R&R

We had time for a few minutes of Marry left to play.

Return to the circle to meet up with Gashouse.

Announcements:

Community Foundation Run April 9th in person (not virtual) I know that might be difficult for some.

https://cfgaston.org/learn/community-foundation-run

Prayers:

Roundup & family, Tesla, Tax Break, Turtleman and those not spoken. God Bless these men🙏

Six HIMs got better at the Sword and had a discussion on Proverbs 19:21

Big Pappy

Warm Up:
20 Side Straddle Hops – in cadence
10 Gravel Pickers – in cadence
15 mnt man poopers – in cadence
20 Front Arm Circles
20 Back Arm Circles
Morracan Nightclubs waiting on Wirenut

Pledge

Tha Thang:

Grab some blocks… we used 8lb. yard blocks – 2 per Pax

20 Squat Jacks with a block
20 Nolan Ryans with a block – 10 each side
20 Skater Lunges with blocks – 20 each side
20 Stogie-fied Mike Tysons (Mike Tyson without a merkin)
20 Weighted Getup – On knees – Lunge up – knee up – 10 each side
20 Body Builder (down, chest, press, chest, down)
40 Mountain Climbers (count each leg)
40 LBCs while holding blocks
20 Plank Arm Raise with blocks (front to lateral) – 10 each arm
40 Hillbilly Squats with blocks
40 Calf Raise Curls with blocks
20 Bent over rows with blocks
20 Dying Cockroaches with blocks
20 100’s with blocks

Tortoise and the Hare:
Pair up!
– One Pax does  Lt. Dans (squat and two lunge walks) – Zombie Walk???
– Other pax does 5 flying squirrels before then running to catch their partner.

We did 1/2 to 3/4 of a lap around the soccer field before I called OMHA.

Dirty Dora:
200 Merkins
300 LBCs
400 Squats

Running partner has to do a flying squirrel or burpee before taking off to run and then at mid-field.

We didn’t finish the squats due to time… We got about 100 in and then fellowship moseyed back to the COT. We squatted while I took the Pax through my message below – maybe got 100 or so more.

Moleskin:

Today was my 354th F3 post in 3 years… My goal when I started was to lose weight. I lost 40 lbs in 4 months when I started in 2019. I kept that off for the rest of the year until the beginning of the next year. I slowly started gaining the weight back. I was getting stronger, but had no goals (like that first year). Covid became a thing and lingered into the next year. Now I am 20 lbs heavier (half way back to what I was when I started). Now, some of that might be muscle from strength training in the gym, but maybe like 2-5 lbs of it (certainly not 20lbs worth). Despite intermittent back problems I have been consistent to show up… but what have I really been doing?

2022 I have goals. I am training for a Savage Race in June. I plan to pick up a random 5K or two… I have a goal to be able to do at least 10 ACTUAL merkins, in a row, without any modification. I may even work to train for a 10K my M always runs in Charlotte in February. Regardless, I have things to shoot for and am working toward those things.

Don’t be how I was in 2020 and 2021… don’t be a Stogie. While consistency can be an awesome thing, it’s not always enough to simply show up.

Thanks to all those who showed up this morning. Hopefully we all got a little better, together.

I’m Stogie, and I’m out!

No announcements other than if you still want a Folsom t-shirt… the pre-order is still available through this week: https://f3.mudgear.com/products/f3-folsom-pre-order-february-2022.

Prayer requests:
– Wichita’s Mom
– Gumby’s back
– Ukraine and our world