Category: Backblast (Page 344 of 904)

11 HIM’s showed up to get a little better.

Freight was well, Freight (full of mumblechatter)

The Warmup:

Gravel pickers IC x 10

Arm circles forward and backward

The Thang:

Mosey to park entrance

16 Light poles from entrance to soccer field

At each light pole:

1 Burpee, 10 merkins, 20 shoulder taps

Circle up for 4 minutes or rounds of Cherry Pickers

Mosey to parking lot for a little modified 4 corner escalators

Corner 1: 10 hand release merkins, run a lap, lunge walk to corner 2

Corner 2: 10 hand release merkins, 20 derkins, run a lap, lunge walk to corner 3

Corner 3: 10 hand release merkins, 20 derkins, 30 CDD’s, run a lap, nur to corner 4

Corner 4: 10 hand release merkins, 20 derkins, 30 CDD’s 40 Mike Tyson’s, run a lap

Circle up for 3 minutes of Cherry Pickers

Time is starting to run short.

Mosey back to the flag

Circle up for Iron Hulk, 1:4 ratio, merkins and arm press, made it to 7 and 28

3 extra minutes of Cherry Pickers

Pledge

COT:

Announcements: Q school, 2nd F lunch Buffalo Wild Wings, Smokey Mountain Relay needing runners

Many prayer request, Gumby back, Tesla, Montross feet

Leppard took us out.

Sarlacc out!

Breaker Breaker was suppose to tend bar at The Pub, but he had to take a UPTO day. YHC offered to take his shift to continue on the quest to Q more

When YHC showed up he had it in his head to only run 4 of the 5 miles to be back on time. Thanks ShortSale for pushing me to do the full 5 miles and make it back on time. Great to see everyone this morning.

Pledge

Announcements:  F3 retreat, Q School at Gashouse after the workout on January 22nd, Smokey Mtn Relay team looking for more runners

COT

2022 has a bunch of twos.
Second week of the month.
Tuesday and Thursday start with the same two letters.
I Q’d on Tuesday and again this morning.

We rucked 5730 steps according to the old fitbit.
We did some ab exercises.
We did some arm exercises.

Announcements
2nd F lunch Wednesday at Buffalo Wild Wings
Q school the 22nd
Retreat at Flat Rock February 18-20

Prayers
Castle Rock family
Wirenut family
Mayor’s M
Gumby
Tesla
Sister Act’s family
Big Pappy
Others fighting illness

YHC took us out.

SYITG

Always Be EHing!!!

Two Cotters we back in the fold with the 7 other HIM who made it on a cold morning. This is what happened…

Pledge of Allegiance

Warmup – Don Quixote

Mosey toward the park, making sure to power up the tunes along the way. This would be the first workout with music for YHC in quite a while. The theme was songs that start slowish but finish strong. The first was “Waiting Room” by Fugazi, it has a strong base line and good beat, check it out.

Partner up for Dora 123 – 100 Merkins, 200 Jump Squats, 300 LBCs

The next hit was “Closer to the Heart” by Rush. Whoopee cried the entire time this was played, just couldn’t contain himself. It was impressive to see.

U2 was up next with “Where the Streets Have No Name”. Classic, motivating, inspiring. Can’t beat the classics.

Speaking of classics, “Stairway to Heaven” was on the list. Amazingly, one of the PAX whose name rhymes with EC Strider claims he didn’t know about this landmark anthem.

We moseyed down the parking lot for the next routine, The Figure 8. In this, we went in a figure 8 pattern (go figure) and did 15 reps of each of the exercises: dips, bobby hurleys, merkins, monkey humpers, dips again, flutter kicks, WWI situps, monkey humpers again.

During this work we heard “Somebody I Used to Know” by the one hit wonder Gotye. It made us remember all the Cotters who need to be EHed.

Smashing Pumpkins brought the shred next with “Drown” from the Singles soundtrack, one of the best movie soundtracks ever IMO. Check it out! Bandit called what this one was without any hesitation because he knows.

The unique “Southbound Pachyderm” by Primus finished up the Figure 8 and took us into the Triple Nickel becuase that’s what we had time for. We did Pickle Pounders so Gastone could practice and American Hammers at the other end.

The last hit we only got to hear part of was “Searching With My Good Eye Closed” by Soundgarden from their Badmotorfinger album. It’s awesome.

We did a little bit of Mary at the end to finish with a max of 10 reps so most of the guys could get a change to call on. We went over the 5 Core Principles of F3 during this thing just so everyone knows what we’re all about.

Thanks for the opportunity to lead men!

Announcements: 2nd F lunch next Wednesday at Buffalo Wild Wings, Q School Jan 22nd, Mountain Retreat Feb 18-20

Prayer Requests: Bandit’s work colleague lost his mother, Sargento friend with chemo for breast cancer, Mayor’s M

We coulda filled 2 dugouts and played 9 innings with the 18 PAX that posted on a cold Monday morning at the Sandlot.  We chose to imitate Superman, Rocky and Freddie Mercury instead.  Partner work was done, and there was a wild sprint home.  Here’s what I remember…

It stormed last week.  Not this week, so I knew we’d have more PAX out.  No special occasion.  Just guys wanting to come get better.  5 for EC, then we kicked off the bootcamp at 0530 sharp.

The Thang:

• 10 x Goofballs (IC)
• 10 x Don Quixotes (IC)
• 10 x Imperial Walkers (IC)
• 5 x Arm Circles Forwards (IC)
• 5 x Arm Circles Backwards (IC)

Pledge, and count off, then head towards the park.  Stop at the entrance for Bandit’s favorite:

• 10 x Dying Cockroaches (IC)
• 10 x Mike Tysons (IC)
• 10 x Mountain Climbers (IC)

Mosey on in, headed for the first picnic shelter on the left for a little work

• 10 x Step-ups (Each Leg)
• 10 x Superman Pullups (IC)
• 10 x Freddie Mercuries (IC)
• 10 x Step-ups (Each Leg)

Head to the parking lot for the Main Event.

Today’s workout was meant to be a 2nd F workout, with the goal to get to know somebody better than you did when you showed up.  We partnered up, and PAX were encouraged to choose someone they hadn’t seen for a while, or didn’t know.  Well there was only one Bandit, and EZ called dibs from across the parking lot.  Everyone else found somebody, so we partnered up and did the following:

• Mosey to the end of the lot
• 10 x Reverse Lunges (count both sides)
• Mosey Back
• 5 x Squats
• Mosey to the end of the lot
• 15 x Merkins
• Mosey Back
• 5 x Squats

So that was the pattern, and we continued with

• 20 x American Hammers
• 25 x Rocky Balboas
• 30 x LBCs

PAX were to stay with their partner the whole time and go the same pace.  Working in pairs got the mumblechatter rolling, with everyone getting to know their brother better over the course of the workout.

Once we hit 30 x LBCs, we stopped for

• 6 inches (YHC countdown from 20)
• 10 x Flutter Kicks (IC & not by 5s)

We were having so much fun, that we ran it back, but this time in reverse, doing called exercises on one end and 5 squats on the other through

• 25 x Rocky Balboas
• 20 x American Hammers
• 15 x Merkins
• 10 x Reverse Lunges (count both sides)

Once we wrapped up, we headed back to the picnic shelter to check out with:

• 10 x Step-ups (each leg)
• 10 x Superman Pullups (IC)
• 10 x Freddie Mercuries (IC)
• 10 x Step-ups (each leg)

Then we moseyed back to the entrance to repeat what we did before, with a twist.  This time Bandit led the Dying Cockroaches, and he pushed the PAX a little harder than the Q, with

• 20 x Dying Cockroaches (Bandit’s Cadence)
• 10 x Mike Tysons (IC)
• 10 x Mountain Climbers (IC)

We were at the entrance to the park, one good Jailbreak away from glory, and we didn’t want to let a good Jailbreak opportunity go to waste, so the challenge was issued and claimed by the PAX as JJ led the way home, followed by a rush of PAX just throwin it down on the way back to the flag.  Once home, we had some time for Mary, with

• 10 x American Hammers (IC – Watts Up)
• 20 x Big Boys (OYO – Tube)
• 10 x Heels to Heaven (IC – Hermey)

And that was that.  Strong work by all.

Announcements

• Retreat – 2/18-20
• Sargento Q @ Labyrinth on 1/12
• Q School – Gashouse – 1/22 @ 0820 – There may be hamburgers
• 2nd F Lunch – 1/19 @ 1200 – Buffalo Wild Wings Gastonia
• Grow Ruck 26 – Greenville, NC – 3/25-3/27

Prayer Requests

• Tesla
• Our families
• Bandit’s coworker Dan’s mom is in the hospital
• Turtleman as he continues to improve

Moleskin

Seems like an awful lot of good work happening across the region right now.  Lots of guys getting after it.  Great work!  Aye!

That said, there’s so much room for growth.  Let’s keep pushing that rock.

Proud to be part of the team.  Thanks for the support.

Yabba Dabba Doo

Virus and his M, and Tiger served Rice n Beans in Gastonia 1/11.  For the foreseeable future this will be regular event on Tuesday evenings in Gastonia.  Location will continue to be the old Honda shop on Broad Street near the QT.

There is a strong core group of men dedicated to making this happen, but they can use some regular help.  Last night we managed, but having two or three additional sets of hands would have been useful. Please consider this service opportunity on a regular rotation for yourself and your family.

This time of year, the need for blankets and warm clothing is huge.  If you have extras, please let me know.

Also, please pray for Mike, Troy and Debra, all to break the cycle of addiction and see change in their circumstance.

The people being served say that what they have enjoyed most is being treated like a human, with dignity and respect.  A small time commitment has the ability to make a large impact.

Tiger

YHC picked up a last minute Q after Wojo reached out looking for a substitute.

Decided do blocks as YHC had never used them in a Q. Nantan out mall walking.

530pm, time to start. 7 pax plus the Q.
All old timers with lots of experience.
Even Blart. He thought that i inferred he was old. More on that later.

Warm up. Circle of death with SSH and burpee waterfall. Enough. Mosey to woods to pick up blocks. Mosey to parking lot by the turd shack.

The thang.
Four sets of 10 exercises in cadence with block. First exercise curls. Put down block. Mosey to first line, one merkin, one LBC, one SSH.
Mosey to back to start. Pick up block.

Second exercise upright rows. Mosey to second line, merkin, lbc, ssh. Back to start.

Third exercise trunk twisters. Mosey to third line, rinse and repeat.

Fourth exercise overhead presses. Mosey to fourth line, rinse and repeat.

Thirty minutes left.

Rinse and Repeat above. Each pax took a turn alternating arms and ab exercises between sets of the above. Got three full rounds in.

Short mosey around parking lot break up the monotony of blocks.

Sargento noted that YHC and he had the only sedans in the parking lot. Something else we have in common is we both hate blocks, have soccer arms, smart, devilishly handsome, sauve and debonair. LOL. Well, him anyway.

Fifteen minutes left. Thanks nantan on keeping track of the time. Return blocks to woods. Long mosey around parking lot. Back to flag for Mary.

Two rounds of arms and abs exercises called out in cadence by each pax.
YHC accused of not having a weinke and just making stuff up. Blart had his brother in law fart near his head. Close enough from him to to taste anyway. Those aftereffects made Blart to pull a Leppard and not realize the difference between hillbillies and Imperial walkers.

22 for the vets.

We had a beautiful sunset too!

Announcements
Q school the 22nd after morning workouts at Gashouse (burgers will be served)
2nd F lunch next Wednesday Buffalo Wild Wings ar high noon
Retreat Flat Rock 8 HC for 32 total slots in February

Pray for:
Tesla
Big Pappy family
Wirenut family
Mayor’s M
Gumby
Termite’s brother
Other battling illnesses

Pledge

Word
Luke 2:41-52

Mary and Joseph lost track of Jesus.
He is found teaching with authority in the temple. Teaching point: Don’t loose sight of Jesus!

YHC told us out.

As I showed up in the gloom there where 4 PAX getting some EC. However, one of them did not stay. I felt the crowd might be light do to the National Championship Game, and I was right. 6 PAX there at 5:30 am so time to go. Disclaimer, Pledge then straight into the warmup.

20 SSH IC

10 Merkins IC

15 Gravel Pickers

15 Imperial Walkers

20 Squats OYO

Mosey to round about

30  SSH

20 Squats

10 Merkins

Mosey to picnic tables behind the school

30 Mtn Climbers

20 Lunges

10 Merkins

Mosey to light pole near baseball field entrance.

30 Pulsing squats

20 Burpees

10 Merkins

Mosey to row pass the start

30 Freddie Mercury’s

20 Plank Jacks

10 Merkins

Mosey back to the school to grab a wall for

1 min wall sit

20 Hip slappers

10 Dirty hookups

1 min wall sit

Rinse and Repeat. We made it through for a second time except the wall work.
Mosey back to the start to finish with TABATA of following exercises

American Hammers

Flutters

Reverse Crunch

Plank dip

30 seconds left. SSH IC until 6:15 am. Time

Annoucments: Q school Jan 22nd, F3 retreat- see Sargento pre blast. Boudin challenged the group to get out and Q more

COT

Thanks for the opportunity to lead. SYITG