Category: Backblast (Page 345 of 904)

COVID could not stop this group of HIM – having just recovered Roscoe posted not just for the coconut 5 but also for an additional 4 miles of EC and Stroganoff completed his first 9 mile run since the Mortimer.  Flintstone, Tube and Short Sale got mentally stronger with a Q source discussion on Language.  All in all it was a great way to start Sunday

Announcement: Q school Jan 22

Prayer Requests for Stroganoff co-worker with a stroke and Roscoe’s Father-in-law

Until next time

Defib out

WARM UP

10 Gravel pickers In cadence

Side straddle hop IN cadence 20 count

5 Burpees on your own

SSH 15

5 burpees

SSH IC 10

5 burpees

SSH IC 5

5 burpees

Mosey to Flag Pole on the way to the top stop at every light pole  10 squats 20 LBC

Pledge at pole

Mosey to parking lot

Dirty 11’s  CDD and Big Boys, make sure to catch thy Burpee in the middle

Mosey back to tennis courts, on the way down catch 10 Merkins and 10 hillbillies at each light pole

Partner up in tennis court at the half way point

Do one Booyah merkin run opposite ways meet back do 2 Booyah Merkins at middles and so on to 10

The Cherry on Top, Sarlacc sending us in to the COT with Cherry Pickers.

1 Thessalonians 5:11 — Therefore encourage one another and build one another up, just as you are doing.

The verse is telling Christians to continue to encourage and lift up fellow followers of Jesus. The church of Thessalonians was already doing this but Paul was reminding them to keep going. I picked this verse to share this morning because I feel Its everything I love about coming to F3 workouts. Everyone is always building one another up. Whether it’s a fist bump or a “good work” after putting everything you have into a workout it makes you want to come out here and try alittle harder the next time. Coming has made me try to hold myself more accountable,  be a better listener and get alittle closer with God.  Y’all did that through encouragement. So always keep building each other up “just as you are doing”.

Announcements: Q school Jan 22nd, 2nd F lunch wed 19th noon @Buffalo Wild Wings, Feb 18-20 retreat in Flat Rock, May 14th Jump off Rock 1/2 marathon, Stogie Savage Race June 4th. Check out prayer list channel on Slack.

Prayer Requests: Big Pappy and his Mom, Wire Nuts wife and family, Gumby, Silas’ coach’s family, Wichita’s Mom, Round ups wife. Mayors wife.

Sarlacc took us out in prayer

It was a breezy and cold Monday at Mt Hollywood for the 6 HIM who dared to start their week off right. Among them was a Cotter from 3 years ago who wants to get right and a guy who posted for the first time just yesterday. Congratulations men, welcome to the rest of your lives! This is what happened…

Full disclaimer for the newbies. Including the 5 Core Principles of F3.

• Men only
• Peer led
• Always outside
• Free
• Ends in a COT

Warmup – Goofballs x20 IC, Don Quixotes x10 IC, LBCs x15 UC

Pledge of Allegiance

Mosey down the road toward downtown while watching out for the speeding gray Toyota Tacoma on it’s way to Freightliner. Stop at the back of the Italian place for some dying cockroaches. After that head over to the corner for the first round of stuff.

Route 66

At each light do increasing Imperial Squat  Walkers until we get to the 11th light. Feel the burn! We conveniently ended up near the local Wells Fargo branch, which meant it was time for nothing other than the infamous

ATM

Circle up for 15 Alternating Shoulder Taps IC, 10 Tempo Merkins IC and 10 Fast Merkins OYO. After this we did a lap around the bank and circled back up for another round. One more lap and most of an ATM and the PAX’s shoulders (definitely the Q’s) were smoked.

Start heading back to the start, stopping a couple of times along the way to do some more dying cockroaches. Back at the start, there was time enough for one finishing routine.

Triple Nickel

At one end, do 5 V-Ups, run to the other end and do 5 Plank Jacks. Do it all 5 times then circle up for a few reps of Nolan Ryans and we’re done. Time!

It was great having th new/old guys out today. T Claps to Cotton and Kaepernick for braving the cold to make it out. As we said, you’ll be sore for sure, but the best thing you can do the overcome that is to post again soon!

Remember, Always be EHing!!!

Prayer Requests: Maria Huffstetler spinal stroke recovery, Dana Friday breast cancer treatment, covid, Tesla

Announcements: Q School January 22, Half Marathon end of January, Weekend retreat to Flat Rock February 18-20

For the time being, Rice n Beans is moving forward in Gaston County at the old Honda shop on Broad Street.  The time is 6:00.  Last week’s launch was well received and considered a success.  We will be able to play a vital role in lending ongoing support.

Last week there were many requests for blankets.  If you have gently used blankets you can give to those in need, please let me know or bring to an AO, we will coordinate getting those.

M’s and 2.0s welcome .

Please arrive a few minutes ahead of 6:00 to help with setup

Tiger

Earlier in the week Roscoe put out on Slack that he would not be able to keep the Q.  YHC took the Q since one of my goals for 2022 is to Q more.

As I showed up at the Gashouse, Whoopee and Stroganoff were finishing up some EC.  The PAX started to show up on a crisp cold morning to get better. 7:00 am hits let get started

Pledge

Warmup

15 SSH IC

15 Moroccan Nightclubs IC

15 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

Tube Q’d the Painlab and the boot camp followed me for boot camp

Moseyed to the track at Greer Middle school for some TABATA work 20 secs of work with 10 sec of rest for 4 minutes of the following exercises.

CDD

Monkey Humbers

Merkins

Mtn Climbers

We then took a lap around the track

Round 2

Squats

LBC

Reverse Lunges

American Hammers

Mosey to the Stairs at the Presbyterian church

At this time, I ask for some participation  from the PAX in the next exercises for 11’s. I first turned to Whoopee and asked for an exercise which I know to not do in the future.  He picked burpees.  JJ then chose flutter kicks .

We started with 1 burpee at the bottom then ran up the stairs for 10 flutters.  You know the rest of the story.

We did not have to go far for the next opportunity to get better.  In the same parking lot we partnered up for DORA 123.  One partnered ran while the other partner completed:

100 Merkins

200 Squats

300 Flutter Kicks count each leg

Moseyed to the upper parking lot at the back of the church with time running short.

At this time we completed the following excercises at every other parking space:

5 Burpees

20 Squats

5 Burpees

20 Merkins

5 Burpees

20 Lunges

5 Burpees

20 Heels to Heaven

With less than5 minutes left we moseyed back to the start.  With approximately 30 secs left we SHH IC until 8:00am. Time

Announcements: Q school January 22nd after regular workout.  See Whoopee or Roscoe with any questions.

COT

Thank you for the opportunity to lead.  One of my goals for 2022 is to Q more.  I encourage the PAX to set some goals around taking the Q just like many of us have set goals for number workouts or miles ran. SYITG.

We kept it simple.  We rucked.  Back through the neighborhood and up Gaston’s hill.

We focused on distance and focused on speed.
We didn’t stop for push-ups or anything (except traffic.)

The idea was to keep our cardio rate up and keep our muscles engaged the whole time.  Distance and speed.

Oompa Loompa has requested guest Q next week

Announcements: F3 Lunch is coming up.  The details are on Slack.
Prayer requests: For everyone fighting COVID.  For kids (young and college-age) returning to classes this week.

Mixed it up with a low-run workout…

Glad to see 17 PAX post at Tequila Sunrise.  (That’s nearly double the typical TeqSun turnout according to YHC’s memory.)

btw:  As usual, it was not too dark at the Tequila Sunrise AO for a good beatdown.

WARMUP:  Side Straddle Hops, Alarm Clocks, Air Presses, Mosey

THE THANG (in no particular order, compared to what actually happened)

• Ring of Fire  – Circle Up – Chopping Wood, One by one, each PAX calls “Down” for 1 burpee, 
• 11’s  –  CDDs, Amer Hammers  w/NUR back
• Ring of Fire 2 – Circle Up, holdPlank.   One by one, each PAX knocks out 10 Merkins around circle, then returns to holding plank
• Ring of Fire 3 –  Circle Up “Global Warming” – .  PAX hold Al Gore.  PAX take turns calling 10 reps, exercise of their choice
• “Febreze”  – 2 BigBoys;  Stay Up for 10 Air Presses, w/ legs 6” in the air;   2BB:20AP, 4BB:40AP,  6BB, 60 40 Air Presses  (Note to self:  Next time, either skip the leg raise part, or lower the air-press reps.  This was fatiguing and required an Omaha at the last of 40 AirPresses by YHC, since “If you can’t do it, you can’t Q it.”)
• Merkin JAX Mountain –  1Merkin:4PlankJax,   2Merkin:8PlankJax, up to 5Merkins:20PlankJax, back down to 1Merkin:4PlankJax
• Four Corners 10 each corner, run to next corner, 10 reps  Six Shooters
• 6MOMary

Note:  Circle Exercises where all PAX hold a position (plank, Al Gore, etc) while only one PAX does an exercise result in a lot of mumblechatter around the circle.

Note2:  Giving the PAX an opportunity to do any exercise (not just the Mary ones) is a good way to surface some new exercise ideas, obscure exercises, and some oldies-but-goodies. (Thanks, BOS for showing us “Homer and Marge”)

Announcements
Growruck Mar 25,26,27  YHC looking for some PAX to step up and travel with him to Greenville NC
Happy hour at Primal
Feb 18-20 retreat at Flat Rock
Q school Jan 22nd at Gashouse, after beatdown 8:20
R U smarter than 5th grader. Stuart Cramer. 6pm. Thu Feb 10
2ndF lunch – Buffalo Wild Wings Jan 19. Noon

Prayer Requests
PAX – IR
GUMBY’s back issues
Kids teachers back to school

—Bubba Sparxxx