Category: Backblast (Page 350 of 904)

As I pulled into the park, I was greeted by the Old School EC club carrying the broken flag for Folsom. We gently set it up and they returned to their run as I continued to wait for some PAX to join me.

The men have shown up and time is ready. so we began.

Warm up  IC.

Hillbillies

Toy Soldiers

Grass Pickers

Overhead Claps

One leg dead lifts

5 Burpees OYO

Let’s mosey.

Mosey stopping at various points to do exercises.

10 exercises, 10 reps for 10 stops.

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan NightClubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

With the moseying not going to good, I stop at the horse track for several sets of Calf raises up and down the steps. Then Zombie walk 2 times from barrel to barrel. 

Mosey over to the flag for a pledge.

Mosey to the tennis court.

Over Head Claps and Burpeethon  2-1 ratio.

2 OverHead Claps

1 Burpee

4 OverHead Claps

2 Burpees

6 OverHead Claps

3 Burpees

Continue pattern till Burpees reach 5.

Now we do AB mary for the last few minutes of time.

Volt,  Its been fun working out with you! I see your improvements every time. And you talk more!!

Witchita,  You’ve been impressive this year! Keep it up!

Gearwrench,  It’s been nice getting to know you. Keep pushing brother. We’ve got your back!!

Stoagie,   Keep pushing brother. But try harder! Some pain is worth it!

Broke,  Thank you for your leadership!! You’re a beast!

Thank you guys! SYITG

Pockets

Well, YHC thinks that none of us thought that 2021 would turn out the way it did. Turned out to be probably collectively worse for the world than 2020 was. A lot of ups and downs but we’re not beaten as a society and with guys around us like these pax, we won’t be defeated. So as YHC led the pax to the center of the court at the school COP and the workout went like this:

SSH X 20

IW X 20

Grass pickers X 20

Grapevines

Mtn. Climbers X 20

5 train burpees

Escalator time as we line up on the sideline of the field.

5 burpees

Run to the other side.

5 burpees

10 squats (cadence)

Run back

5 burpees

10 squats (cadence)

15 merkins (cadence)

Run

5 burpees

10 squats (cadence)

15 merkins (cadence)

20 Big boys (cadence)

Run

5 burpees

10 squats

15 merkins

20 Big boys

25 CDDS

Run back, then come down the escalator. Run accordingly

move over to the benches for some suicide work.

10 dips

10 inclined  big boys

10 dirkins

All above in cadence. Run suicides to each goal and back and to the end.

Rinse and repeat moving reps on bench to 15 and 20 each round. Run three suicides total.

Finish off with a 3 minute plank.

NMM:

Great way to end the year on a day that felt more like July 31 than December 31. Great push by the pax and enjoyed the fellowship afterwards. Been an interesting year! Ups and downs and all around. As I have said before it really is going to be up to us to be leaders needed to pull the nation back together. We are the Centurions! let’s commit and act on it and like it.

Let’s roll in ’22!

Tesla out.

Happy New Year men!

42 HIM arrived at the place they were predesitined to be at this first day of 2022, Midoriyama. It was a warm but perfect day to start the year off on the right foot and the Q team was prepped and ready for the day. This is what happened…

There were numerous PAX who got in different levels of EC. All sweated more than usual for January 1st but that’s just the way it goes. All stayed for the beatdown.

At the appointed time YHC welcomed everyone and gave the disclaimer for our first FNG of the year, Round Up’s son! He looked ready to make the most of the opportunity with smiles for miles.

Pledge of Allegiance

Next, the operation was handed over to 1st F Q Roscoe. He quickly avoided any sort of warmup, instead he called for a mosey and the PAX follow behind. We arrived at the first soccer field to the right and we circled up at center field. I’m not going to pretend that I recall how many reps we did of things like Merkins, LBCs, Dying Cockroaches, Burpees, and more Merkins, but it was a whole lot! Great start to the beatdown, and then it was handed back to YHC.

I asked the PAX why they love F3 so much. Buckeye (he was actually still at the workout!) said he loved the running. Nuf said.

Up next was Pockets, whose regularly scheduled Q got jacked when the new Nantan got a little ahead of himself and said we’d have a convergence today. He lead us to the bunny hill near the for the next section, the Triple Nickel. Do 5 Rocky Balboas at the bottom and 5 Imperial Squat Walkers at the top, x5.

Down at the bottom of the hill, Pockets said we would do a Route 45 routine with more Merkins (of course). At the end of that, he called for Imperial Walkers. He also called a couple of rounds of Burpees for good measure.

At this point, it was again asked of the PAX what they loved about F3 and Buckey tried to answer again (he said Merkins but I was more surprised that he was still at the workout) but we went to someone who had something more meaning to say. We also took the opportunity to sing happy birthday to Pockets, Happy Birthday brother!

The beatdown was then handed over to Mayor, whose regulalry scheduled Q was restructured due to the convergence. He took us back to the soccer field  and had us  partner up and line up at the end of the field for the classic Dora 123. Actually, he tried to make us do 200 Merkins (yeah, more of those), 400 Squats and 800 LBCs. Well, we did all of the stupid Merkins, got through a lot of Squats’s before Mayor Omaha’d to 300 reps of that and then some of the LBCs before his time was up.

For our next Q&A, Buckeye tried to pipe up (still here!) but then ‘ole Tesla felt the need to speak up. After a typical innapropriate spiel, he laid down some old man wisdom about the importance of F3 for all of us, which was very true.

Finally, it was YHC’s turn and we again lined up of the end line. Since it’s now the year 2022, the PAX was instructed to do 22 V-Ups and then Bear Crawl the length of the field and modify with Lunges as needed. For some reason Burpees were called (it looked good on paper) and then a Nur to the other end. Time was running short so we headed back to the start to wrap things up. We got back there and YHC talked a little bit before the final exercise was called. This may have been the most telegraphed exercise call ever, but whatevs, we did the Goofball x44 IC. We did that many because in the year ’22 we’re going to have to push try twice as hard to keep this great thing going.

That was the end of time and YHC unveiled this year’s mission:

ALWAYS BE EH’ING!!!

We all agree that this thing is too special to keep to ourselves. We have to share it with everyone we can, often several times until we get that guy out here with us. We are a strong PAX and our leaders have shown the way well so far, but our work isn’t done. It’s not easy but it’s worth it!  Always be EHing!

Thank you to Broke for your leadership and for giving me the opportunity to lead us this year. Thank you to Roscoe, Pockets and Mayor for leading today. Thank you to our SLT and everyone else for making this the best region in the nation! AYE!!!

Announcement: Half marathon in Biloxi, MS

Prayer requests: Gumby and his ailing back, Tiger’s M & stepsons, health concerns and Covid situations

Although forecasted, there was no rain at the Goat this morning.  So, there was no “free shower” as previously advertised on Slack.

Prior to Start, Fruity Pebbles, a frequent downranger from F3-Raleigh, showed up, mentioned how he had been fartsacking while on vacation here on beautiful Lake Wylie in Belmont,NC, but wanted to get out and post again with the Gastonia crew.

Fruity Pebbles said, “I’m not looking  for too tough of a workout today.”

YHC replied, “Sorry”    (for what YHC knew was about to happen)

Fruity Pebbles:   “Are you the Q today?”

YHC:  “Yes”

The local PAX concurred, “Yeah, you came to the wrong workout today, then.”

At that moment, it was time to get to work, so we did.

Fruity Pebbles held his own, as he always does.  He got his money’s worth today at The Goat.

WarmUp (IC), incl a Mosey around the block

THE THANG

Jacob’s Ladder:  1 burpee, then Run down and back up the hill.  repeating, adding one burpee, until you finish 7 burpees.

Merkin Jacks Mountain:  (IC),   1 Merkin/4PlankJacks, gradually up to 5 Merkins/20 PlankJacks, gradually back down to One Merkin/4 PlankJacks

11’s –  Big Boys and CDDs.  Run along Center Street past the restaurants, etc

Partner Run “Catch Me”  –    YHC paired up the PAX, matching them up by general running speeds.  Partner1 runs at a good pace, Partner2 does 3 Merkins, then runs hard to catch Partner1;  Partner1, once caught, drops for 3 Merkins,  Partner2 runs.   Alternate/Repeato.      “Don’t cheat your partner out of a good workout  by jogging slowly.”    We probably ran 8 minutes or so, according to YHC’s estimate.    (Special thanks to Gator for running extra hard and making his partner, YHC, have to work to catch him. )

Mary

TIME !

According to Watts Up, the PAX ran ran over 2.5mi today during the workout.

Announcements:

Midoriyama  Sat. 7am.  Convergence   All other AOs closed.
Smokey Mtn relay
Biloxi Half Marathon
Grow Ruck in March, Greenville, NC

Prayer Requests

PAX Traveling
Family members in need
Positive attitude for the New Year

Tesla took us out.

At least 6 showed for coffee afterwards at Floyd and Blackies, included 3 runners from The Pub.

Thanks for the chance to lead !

—Bubba Sparxxx

A large crowd this morning, probably due to many starting the Christmas break early.

Some put in EC miles and one rucked, we all put in some miles.

The Pledge

COT

Announcements

Prayer Request

YHC closed with prayer

Breaker Breaker

YHC has posted at Folsom several times, but never Q’d a workout. So when Ball Joint was looking for Q’s in December, YHC took the opportunity to Q and cross Folsom off the list of AO’s to Q.  Next was to determine the beatdown, so what better way than a block party.

It’s 6:30am and time to get to work.

Disclaimer

Let’s mosey!  So we did a mosey to the park entrance and stopped at the main building. Wichita circled back to pick up the six and once everyone was accounted for, completed some exercises that went something like;

• SSH
• Don Qs
• Imperial Walkers
• Moroccan Nightclubs

The Pledge

Made a mosey back to the parking lot. Everyone grabs a coupon out of the back of YHC’s truck.

Now for the Thang!

With the coupon,

• Curls x12 I/C
• O/H Presses x12 I/C
• Squats x12 I/C
• Bent over Rows x12 I/C
• Chest Press x12 I/C
• 10 Blockees – OYO

Riffle carry to other side of parking lot and back.

That’s one round and we completed four rounds. Between each round, YHC spoke on each ring of the contrentica, The M, Shorties, Shieldlock & Whetstone, and the Mammon.

After the fourth round of blocks, headed up to the tennis courts for some suicides. Bear crawl across first court, sprint to the next court and continue to the far side of the tennis courts and then back.

Back to the parking lot for a little mary,

• Flutter Kicks x20 I/C
• American Hammers x20 I/C
• LBCs x20 I/C

COT

Announcements

Prayer Requests

YHC closed with prayer

Thanks Folsom for allowing me to lead this morning. Everyone put in some hard work.

Breaker Breaker

We all gathered the morning after the annual F3 Gastonia Christmas party and at least one PAX was feeling the side effects.

A few got in some EC miles before the 6:30am launch. Two rucked and the rest ran. Before finishing mile 1, last night’s BBQ started slowing YHC down. Fortunately the route selected passed by the tennis courts which had a couple porta – johns available. YHC took care of business while the rest of the PAX continued running and was able to catch them when making the turn by the baseball field. Finished the run feeling a little lighter!

The Pledge

COT

Announcements

Prayer Request

YHC closed in prayer!