Category: Backblast (Page 354 of 904)

With 75% chance of rain on this warm December Saturday,  the original Weinke got modified.  Instead of the usual Bunker location, let’s use the picnic shelter at the top of the hill near the track.  Though the rain didn’t get us, 3 PAX finished the workout dripping wet with sweat.  Here’s how it went down.

Warmup with The Yank bootcampers:  SSH, Hillbilly walkers (15xIC), Nolan Ryans (10xIC each arm).  Split groups; Bunker PAX haul coupons to the upper picnic area.

The Thang:

First things first, set up tunes on the bluetooth speaker.  This is becoming more efficient with less technology-fumbling.  Picnic tables were already conveniently positioned along the sides, so after scooting one a few feet over we started at one end of the shelter.

5 burpees, then lunge-walk to other side
10 hand-release merkins, then bear crawl to other side
15 coupon pull-overs, then lunge-walk to other side
20 leg lifts, then bear crawl to other side
25 coupon swings, then lunge-walk to other side
30 derkins, then bear crawl to other side
35 big boy situps, then coupon-carry to other side
40 rows, then coupon-carry to other side
45 flutter kicks (holding coupon)

Brief 10-count, then rinse and repeat with 5 reps added to all exercises.  Another 10-count, then Round 3 with original rep count.  Finished up just in time for a slow mosey to the flag with the bootcampers.

Announcements:
Convergence 1/1/22 7:00 at Midoriyama
Rice n Beans – Tuesday in Belmont (check with Tiger or Slack for details)

Prayer Requests:
Top Hat’s friend Dean Reep
Doodles’ parishioners:  Chip; the Shuler family
Bubba Sparxxx’s brother-in-law with spinal injury
Tesla’s in-laws
All those struggling with loneliness or anxiety during holidays

Gnarley Goat sent us out in prayer.

Lagniappe:  I appreciate the good mumblechatter from Doodles and Voodoo – I had to interrupt several times to call the next exercise!  We didn’t solve any the world’s problems, but we heard about quite a few of them.  It’s helpful to be able to share the struggles and challenges we’re facing as well as hear about the struggles of others.  It helps to put my own problems in perspective.  Thanks gentlemen for some hard rock-pushing!

Always a privilege to lead,

 – Nutria

The gloom was in full effect this morning when YHC rolled in a little before 5:45 to get in some training for the Biloxi Half with Freight, SA and Gold Digger. Quiche and Buckeye were already logging miles and stopped back by to meet up with Sargento, who was the scheduled Q and had committed to some EC. After standing around in the rain waiting for our fearless leader, newly appointed Nantan, pusher of all things rocky and generally good guy to show it became evident that he had chosen to abandon his tribe this morning and was most likely still enjoying the fartsack. I guess he spent a little too much time with Allen Tate at the Christmas Party last week and developed some of his bad habits. No choice but to leave him at this point, maybe he’ll show for the regular start time.

6:30 – Quiche, Buckeye and Virus at the AO, but still no Sargento

6:45 – Seuss arrives at the AO after a run at Crossroads, but still no Sargento

7:15 – Everyone back at the AO after various distance runs, but still no Sargento

What could have happened? Is everything ok? Should we go to his house and check on him? Turns out all is well, he evidently just had a late night and possibly a little too much egg nog. Gonna take a while to live this one down brother!

Announcements

Convergence at Midoriyama 1/1/2022 at 0700

Tequila Sunrise moved to 0700 start on 12/24

Yank open 12/25 – 0700 start all other AO’s closed

Prayer Request

Broke’s mom

Tiger’s family

Buckeye’s sister with new baby

YHC took us out.
I’m Broke

The PAX have spoken, or at least voted. Congratulations to Big Pappy being honored as 2021 Q of the year. Do I sound disgruntled? Some at the workout say I could be or maybe they were trying to ignite me into an F-bomb. The PAX also surmised the voting could have been influenced by the Folsom folks. So much for a democratic voting process – maybe George Soros has some interest in our region? Ah – that’s a rabbit hole we don’t need to visit. Let’s move on to the beatdown. Initially I tried to get on the Folsom calendar for today but Site Q Ball Joint said Breaker beat me to the request. No worries – I texted Freight and he obliged to let me have the Q this morning. The forecast called for rain so I organized the Weinke accordingly, making use of the covered picnic area. I rolled up with two minutes to spare and couldn’t get the speaker’s blue-tooth to connect – Q-fail. One minute late starting so had to make do. A veteran crew but Broke mentions his back hurts. I offer the disclaimer “do whatever you want to – I’ll offer some suggestions.” Here we go:

Warm-up – no cadence necessary

• SSH
• 4×4 (4 merkins + 4 mtn. climbers)
• Squat Jack Twist
• Flying Squirrel
• Shoulder Tap + Plank Jack
• 8 Count Body Builder
• Jump Rope (no rope, just pretend)
• Ski Abs
• 180 Jump Squats
• Single Line Suicide (don’t attempt to do this w/o me present)

We rolled through 10 exercises at 30 seconds each, taking a 30 second rest after the first set and repeating. Ten minutes of pure cardio. I had the PAX wondering if we’d go the rest of the hour at this pace; I considered it but had other plans. The rain held off – lets mosey.

Thang: Fellowship mosey out of the parking lot. Thankfully Pizza Man is with us and I lean on him as my cruise director. Right on N Maple, Left on W Church. At the corner of Church/Pine, we do 10 merkins + 10 squats + 10 mtn. climbers (count one side). Mosey south on Pine to W Carpenter – do the routine. Go one block and head north to the back street of the grocery store – stop and do the drill. Go out of the parking lot and turn right on W Main St – go one block and do the drill. Go to the next block on Maple – do the drill. Go another block to Oakland – do the drill. Make sure Seuss gets to the side of the road as more cars interfere with him running in the right lane. Go one block to N Holland – do the drill. Turn right and go south on Holland – I briefly consider asking the PAX to do pull-ups at Pizza Man’s house but since I can’t do them – I keep us moving. At the corner of W Church and Holland – do the drill again. Head back into the parking lot and one final time of the set. That makes 90 of each exercise – I had in my head to do 10 sets so fell short by one. This kept our cardio up and the mosey kept the chatter going – all good in my book.

Return to the picnic shelter and find a table or space. I did a garage workout focused on lower body this past Monday night. It was a leg burner for sure. Check it out if you ever need to work your legs. I didn’t want to completely focus on legs, so added upper body and core to round out the routine. We did two exercises at 10 total reps (5 each leg or side when called for or 10 total) in four minute sets with one minute rest between. I think the PAX will agree, the first one or two times through are okay but that third one comes and you begin to feel it – usually with about two minutes to go. Here it is:

• Seated Jump Squats (butt touches the bench, then jump) x 10 + Step-ups (5 left, 5 right)
• Dips x 10 + Burps x 10
• Flutter Kicks x 10 (one side) + LBCs x 10
• Glute Bridge x 10 + Lunge (5 right, 5 left)
• Derkins x 10 + SSH x 10
• Heel clicks x 10 (squat then jump and click your heels together) + Am Hammer x 10 (time was running out so we only got 3 minutes of this one)

Announcements: Convergence January 1 at Midoriyama – look for a pre-blast; see Sarlaac collecting for a family. Prayer requests: Broke’s mom, Pizza Man’s grandmother moving to retirement home, those with loved ones no longer with us during this holiday season.

Moleskin – Everyone has their brand of tricks to make the workout challenging. Cardio is one of mine. The PAX noted today’s bag of exercises were surprisingly simple, well, some of them were weird (see heel clicks). Some thought the warm-up were moves stolen from boy band’s dance moves – possibly. If the smart watches were working, most should have burned over 500 calories – check that – Seuss may not have that many to burn. At least Broke got to order hash browns for breakfast. I did joke with the group that my journey to make an impression on the PAX with my Q’s began today. I hope my 2022 is a healthy one that I can consistently push the rock and reach some of the lofty goals that I have set. And that is really what this is about – not winning awards or recognition. After all it’s ‘you vs. you.’ Look at what Michael Jordan did to create an edge as he revealed in “The Last Dance.” It’s like seeing that one person ahead of you on the relay race that you pick up the pace to get a kill. It’s in a set of 11’s where you’re staying just ahead or just behind some oblivious PAX – the push or pull you need to motivate through the routine. The journey to your next goal begins with the first step. Today was the first. See you again for the next.

Short Sale

New time, old Q.

Come join us for a special Christmas Eve service at Tequila Sunrise, served up by the jolly old man himself, Tesla.

We will move the time from 5:30 to 7:00. This will allow for maximum time away from the in-laws while they are awake (no sense avoiding them whilst they sleep).

It was a perfect morning to run in the gloom. 8 HIM decided to start together despite lots of other cars around in the lot. This is what happened…

Pledge of Allegiance

YHC decided it was time to flip the script and lead the PAX on a reverse “Sargento Mud Run” route. You know, the one everyone complains about (what else is new) when YHC chooses it. Well turns out they actually thought it was better than the original. We might do it again.

Sister Act was doing his carside dressing room thing when the PAX got home. Then Termite rolled in as we were wrapping up. Good times

Announcements – Covergence at Midoriyama January 1st, Half marathon January 30th

Prayer requests – Linus’ dad, Roscoe’s Father in Law, GSM family, Roscoe’s buddy Tim with cancer, Defib’s buddy with cancer, Sargento friend with cancer, Tiger’s M & step sons, Broke’s mom, others during this time of year

In preparing for today’s Q at Diablo Sammich, it dawned on YHC that the EC routes we run in the mornings could pretty much double as routes for Diablo.  Time to put the theory to the test.  We had a solid group of 4 PAX ready to hit the road, so we went.  Here’s what I remember:

The Thang:

• 7 x Abe Vagodas (IC)
• 10 x Imperial Walkers (IC)
• 10 x Arm Circles (IC)

The route today would take us down the hill towards the doctor’s office, but continuing on all the way to Union, crossing at Robinson School, back through Hawks Nest, to the Harris Teeter parking lot, then back down Robinwood to the flag.

First stop was at the hill that’s not Gastone’s for a Castle Rock special:

• Klaw to the first light pole
• Walk back down

Next stop was at the Dollar General for:

• 10 x Overhead Presses (IC)
• 10 x Double Crunches (IC)

The Double Crunches were on YHC’s regular rotation back in the spring, and in thinking about different ab exercises, YHC thought this one sounded a bit ridiculous.  Basically, it’s a Reverse Crunch with the bottom half of your body, and with the top half, you extend the ruck over your head and back behind it as horizontal as possible before pulling it forward into a crunch position.  Maybe these already have a name, but we went with the Double Crunch.

Next to the short wall at the bus pickup at Robinson for:

• 10 x Step Ups (OYO – Each Leg)

And we must have been having fun, because time was flying.  Lots of work left to do, so we headed to Harris Teeter, starting back behind the building, then winding through the lot, rucking one direction or the other down every aisle, a Dirt special.  We stopped on the last route for one more round of:

• 10 x Overhead Presses (IC)
• 10 x Double Crunches (IC)

because they were too much fun to just do one time, and then we had to book it back.  We made it back to the flag… at 6:17.  That meant a bonus 20 burpees for YHC after the COT.

As we got to the COT, YHC half-apologized for the inefficient route through the parking lot, when Castle Rock pointed out that we just had too many “Teeter Snakes”.  Love it.

Announcements:

• Moderate Mondays at The Sandlot through January.  Bring a friend.
• 8-block and One Word to help PAX set goals for 2022 at Coconut Horse Q-Source 12/19 & 12/26.

Prayer Requests:

• Hermey’s sister-in-law

Another great start to the day with the Diablo Sammich PAX.  Maybe the EC route was a little ambitious, but no one seemed to be complaining.  Thanks for the opportunity to lead.

Yabba Dabba Doo

Not really. I just sported the arm band weinke for the first time today. Bubba Sparxxx brought another FNG (T-Claps). Weinke Arm Band worked out well! Definitely a keeper.

Warm up:

• 15 – Imperial Walkers called (Started with Hillbillies but at about 5 I caught myself)
• 15 – Moroccan Night Clubs
• 10 – Arm Circles (forward and back)
• 10 – Grass Pickers

Tried the partner curls from LKN convergence…  Bit of grumbling from the pax. Teams of 3, one pax in the middle gets into an inverted plank and holds his elbows at 90 degrees, other 2 curl 10X. Switch positions so all 3 get curled…

Short run.

Chest pull ups – Same team of 3. The 2 standing hold their elbows at 90 degrees while pax in plank performs the exercise.

DORA (partner runs around block from USPS to Doffers):

• 50 – Hip Slappers
• 100 – Merkins
• 150 – WWII’s
• 200 – CDD’s
• 250 – Bobby Hurleys
• 300 – LBC’s

Short Run.

Parking lot for 2 min of Mary (Flutter Kicks in cadence courtesy of WattsApp.

Announcements:

• New Years Day Convergence
• Yank open on Christmas Day
• Radar has a post on slack for running a 5K in Tega Cay

Prayer Requests:

• Praise – Bubba Sparxx – brother’s eye getting better
• Bubba Sparxxx – brother-in-law has spinal/nerve issues (pray for healing)
• Rebar – coworker having hysterectomy
• Prayers for tornado survivors
• Purple Haze and M – recover from COVID
• Travelers during holidays