Category: Backblast (Page 331 of 904)

10 pax at Downtown this morning. No FNG, so let’s get to work.

Warm-Up:

SSH x 15(ic), 5 Burpees, Gravel Pickers x 10(ic), 5 Burpees, Hillbillies x 10(ic).

The Thang:

Looking for some WOD workouts that I haven’t done recently, and I stumbled across the “Dee WOD”. I’ve done this one before, but it’s been awhile.  Now I know why.  This one is brutal, and took the majority of our time.  But the pax loved it!!  It goes like this:

4 Rounds

40 Squats

30 Hand Release Merkins

20 Burpees

400m run

We would mosey across Franklin to the corner next to McQuitters wall to start the Dee routine. The run consisted of running down the hill to stop light, left a block, up hill to Franklin.  Perform exercises, then run horseshoe again. The hills on this was an added bonus! Nice push on this one men.  I was smoked after this one.

Mosey back up the street for some core work.  First light pole do 10 Big Boys, 10 V-Ups, 10 American Hammers.  Next light pole perform 9 reps of each exercise.  Continue this until we finished with 1 rep of each exercise at COT.

With a few minutes to spare, we knocked out 10 final Burpees, and Pizza Man lead us with 22 Merkins for the Vets!  Time

16 men at Folsom this morning! Time to work.

Warm-up:

SSH, Gravel Pickers, Hillbillies

The Thang:

Stay put at the COT for an extended warmup.  2 exercises called, Burpees and Imperial Walker Squats, for a round of 11s.  Start with 10 Burpees, 1 IW Squat.  Next was 9 Burpees, 2 IW Squats.  8 Burpees, 3 IW Squats.  You know the drill, continue until you finish with 1 Burpee, 10 IW Squats.

Mosey to bottom parking lot, stopping at first corner to right.  4 corner escalator work is called.  Corner 1 is 10 Hand Release Merkins.  Mosey to corner 2 for 10 HR Merkins, 20 American Hammers.  3rd corner is 10 HR Merkins, 20 AH, 30 Bobby Harley’s.  Last corner is 10 HR Merkins, 20 AH, 30 Bobby Harley’s, 40 Mountain Climbers.  Remain in this corner to work our way back down. Here we did 40 MC, 30 Bobby Harley’s, 20 AH, 10 HR Merkins.  Next corner is 30 Bobby Harley’s, 20 AH, 10 HR Merkins.  Next corner is 20 AH, 10 HR Merkins.  Last corner is 10 HR Merkins.

Mosey to bottom of parking lot, and line up on first line.  Called one of my go to routines, Route 66 with bear crawl.  Start at first line for 1 Mike Tyson.  Bear crawl 2 lines, then 2 Mike Tyson’s.  Bear crawl another 2 lines, 3 Mike Tyson’s.  Continue this until you finish with 11 Mike Tyson’s.  That is a tough one!

Short mosey to entrance of COT parking lot.  Still with some time remaining, called Triple Nickel.  5 burpees at bottom, run to first light pole for 5 Big Boys, then back down. Complete 5 rounds of this.  Then short mosey to flag, Time!

Announcements

Prayer Request

Nameorama

Appreciate the chance to lead today men.  Guys really pushing each other out there, nice work!

SA

As the PAX begin to show up they were thanking me for choosing the Pub to Q the morning’s run.  I had no clue what they were talking about.  Evidently I was suppose to Q Diablo Sammich also which I was totally unaware of.  Very large Q fail.  Clock struck 5:30 a.m.

Pledge

Disclaimer

We ran to Pelicans and back.  Received some feedback from some of the PAX that Dr. Suess was talking some trash about me double booking the Q.  Then he left everyone in the dust with his fast running.  What a show off.

Time 6:15 am

Annoucments

Prayer Request

I took us out in the prayer.

Thank you for the opportunity to lead.  I have already taken necessary steps to not let his happen again.  I am signed up on Team Up. SYITG

At Diablo, a drunk woman was in the parking lot.  It was 30 degrees out.  I tried to help. I let her borrow my phone, and tried to get her Mom to pick her up. Her Mom wasn’t having it.  I told her I’d get her a ride after our workout.

I returned and she was passed out.  I thought she was dead and realized how callous it was of me to workout while someone needed help.

Bandit stayed with me and we called 911 to help her get home.  Tube wrapped up the Q.

It was the worst feeling in the world to think that I had only half-heartedly tried to help someone in need.

Leave no man or woman behind.

At Diablo, the men rucked. Forward. Backwards.  Sideways.  Through Martha Rivers  Tightrope walked the parking spots.  Step ups.  Every crazy thing I could come up with.

At Diablo, we hiked to Waffle House.  At every parking lot, we did deconstructed burpees. 15 merkins, 15 squats, 30 mountain climbers.

(You can’t do burpees wearing a 30lb pack.)

Finished with a ton of calf raises at Waffle House, which got us a few odd looks

Today at Diablo, we rucked to the Dr’s office.  We took turns climbing the wall between parking lots.  On each side, we did squats, merkins, calf raises and more.

We hiked to the top of the hill and planked at the top for a 60 count.

Prayers for Tube, dealing with family issues.

Foggy and rainy morning, at Folsom. The Men showed up and werk began.
SSH, MTN Climbers, Gravel Pickers,
Mosey to the triangle:
20 twenty twen. 20 LBC’s 20 Flutters 20 Hip Thrusters. Beetle Baily had to take a trip to the bathroom so we kept going around 3-4 times.
Mosey down to the pond parking lot.
11s Mike Tyson’s and Monkey Humpers: While in the middle of Mike Tysons Wire Nut gave me a form check.
I did my best to make sure my beard was hitting the ground.
Captain Planet: I will tolerate a Lot, I hate a Litter Bug! Pick up your trash. We seen some trash only a few feet from the can. Looked like a car pulled up and just dropped it out the window. So we picked it up and got a laugh about the 90s cartoon Captain PLanet. But seriously, Don’t Litter!
We Nur walked or deklaw, The mumble chatter was what do you call this?

Total Recall Or the Triple Nipple traditionally called the Triple Nickle.
Merkins.

Back to the flag and we did some Tabata. 40/20
Rocky Balboas, SSH, Jump Rope, Squats, and because none of us let the rope hit our feet we did Jump rope one more time.

Pledge
Announcements: Flat Rock, also the Rooster is coming up check out F3 rockHill.
Prayer Request: Tonka’s grandma, Wire Nuts Mom, Ozarks Friend who lost his Dad.
Several others.
The Bed Pan is Full!

We Ran.
Weather was good.

Several Prayer re-quest.

Flat Rock retreat is coming up this weekend.
See Slack for more details.

The Bed Pan is Full,