Category: Backblast (Page 355 of 904)

There were 5 for a freezing morning at The Ricky Bobby. (that is officially freezing <32 as measured by Sargento’s app).

Warm up: SSH x10, hillbillies x10, Moroccan nigh clubs x10, Gravel pickers x10, alarm clocks

Triple nickel on the big hill: 5 sets with Mike Tysons at the bottom and 5 big boys at the top

Corners in back parking lot: escalate 5 burpees, 10 bonny blairs, 15 diamond merkins, 20 american hammers and de-escalate back around the parking lot.

Mosey to benches by the track for 40’s. Alternating derkins and dips, beginning with 30 derkins/10 dips, 25/15, 20/20, 15/25, 10/30. We all agreed our triceps were pretty swollen after this.

Indian run around track for 3/4 mile total. 4 squats for last position and sprint to the front.

Finish with Mary, LBCs, Freddy Mercs and Flutters.

Pledge

COT Announcements: Convergence 1/1/22 7am location TBD, New Leadership positions discussed. Prayer Requests: Recent breast cancer diagnosis, family in hospital, general anxiety of this season. Closed out in a prayer.

Honored for the opportunity to lead this group of men.

-Gator

And now without further ado, …… before that ….. I realize it’s been a lonnnnnngggg time coming …. Undoubtedly much of Gastonia has been awaiting this moment much as your Uncle Fred with the bad jokes, bad breath and under sized clothes that just won’t depart for other locales ….. he very obviously had overstayed his welcome …… wait !…..was I ever welcomed? Certainly there was some initial controversy from 2 or 3 individuals who pined for the glory days of other names for the workout location. I even offered the site to one who had no interest! And yet, what’s in a name? Does it or any name make the location? Does a particular Q hold more sway than another? Shouldn’t…. We should all be equal ….. including supported.
Certainly, I hope and pray that Dirt will be  supported and more successful!
Todays workout remained simple ….
Warm up
12 MNC ic
10 toy soldiers ic
19 high knees ic
67 ssh ic ( this was completely stupid …. Out of breath several times …. Many thought I was done …. Much like the Turkey on Christmas Vacation!)

Mosey

54 would be the theme ( or number of reps ) today

Every time after s mosey I’d call for calf raises, lbcs, flutters, monkey humpers, etc

All this based on my birth date and current age

when we return …. Circle up for Mary … and announce that 54 is NOT. The number anymore and launch us into 2 rounds of Mary starting with 5 burpees…. Many exercises Like overhead claps , seal jacks, flutters , Jane Fondles, heels to heaven, scissor kicks….

As I hand the keys over to Dirt, fireworks and a collective sigh can be heard …. 

two final thoughts….. no one should  keep any position too long in order to prevent apathy and  lack of interest/enthusiasm …. There really are quite a number of other individuals, esp  at other locations that need to be persuaded to try moving out or moving up into another role 

lastly, many years ago I listened to a comedian who has an excellent point: why do we pile on accolades for someone on their birthday….. they did nothing more than get birthed into the world…. Indeed they don’t even remember any of that ……however, the mother was there ( we hope) and should remember ( again, we hope). This IS the person to congratulate and that should be the person whose called on your birthdate …. I did this to my mom ( many years ago when she was alive and continued to say thanks over the years …. Her initial response was confusion ….. “ Why are you thanking me, it’s  YOUR birthday!!” Lol

love you,  mom          Miss you….. Stephen

About 3:30 am, I woke up and saw a message from Big Pappy that he was sick and wouldn’t be abe to make his Q. No problem, I quickly pulled a weinke together and went back to sleep.

After runners ran and ruckers rucked, we gathered for some fellowship and to allow Gearwrench the opportunity to do an Irish Jig all over Mayor’s feelings. As Mayor put it, he may have a tough exterior, but he has feelings too. Maybe they can become friends on Strava.

Prayers for Mayor’s M, SA, Pappy’s family, foster kids and those whonhave lost loved ones. Convergence Jan 1 – location TBD (Mayor had the Folsom Q on 1/1 so this hurt his feelings too)

Since most of Gastonia is of the Respect persuasion, they may recall SnagglePuss….

This morning was colder and rainy, did not expect many and found only Watts Up curled up under his trucks vents soaking up warmth before exiting vehicle to see what I had in store.

To the best of my knowledge, I have only once ever revisited an entire workout, today I would mostly, but I had a goal and a purpose.

Au revoir…

After pledge, hightail it to the old bank and their atm area for the dry…

Two screwups in the first warmup exercise ….called Imp Walkers and after about 1/2 of the count I realize Watts up is doing the called exercise…. I don’t know WTF I’m doing …. I think I was possibly doing hillbillies and then I stop us at 8!!
Reset …. Let’s do Imp Walkers again ( or at least Watts Up got to do them twice whilst I corrected my form ) to the correct number …7!
Then Hillbillies, butt kickers, high knees, SSH and something else… all IC to the tune of lucky sevens 

WALLS IF JERICHO

Lap the building and grounds


We would lap the grounds and then all exercises were  7 reps :

Burpees, Mike Tysons, merkins , Hand release merkins, crunchy frogs, flutters, lbcs

Yes… this routine SUCKED!!!

sayonara

On our seventh and final lap …. We would lap the grounds 7 times ….


Sometimes you can read and reread something and totally miss something as I have done my whole life….
Recently while reading about Jericho I caught on that in the final trip around the city,  the Israelites would travel around the walled city 7. Times on the seventh day  and then sound the trumpets !!! I mistakenly thought that on the seventh day it was one time around and then sound  the trumpets …… That would have been something to witness.

Much of my reasoning though is this … let the Lord speak unto you and be willing to catch what he is telling you. Never stop reading His word, always be willing to learn something new! 

 
adios and via con Dios

we finish up with about 7 minutes !! Wow!! Isn’t that interesting !! 
Ab time : heels to heaven, (7) six shooters each leg, Freddie Mercs, cdds, 

finish with stretches 

auf wiedersehen

prayers for Watts Up’s father-in-law and 6 month old nephew both with heart issues requiring surgeries in near future . Also to pray for those in need at this time of year whether hurts , hang ups, losses, or addictions

So long and thanks for all the fish 

Much thanks to Dirt for assuming the role once more 

And those I could count on to lead reliably 

please step up ….. support the site Q …. Each site Q 

TTFN

There were runners and ruckers. I am still not running and letting my foot heal up so I used the opportunity to ruck with Bedpan and give him a recap of the F3 Christmas Party.

At 6, we all regrouped for a little 3rd F. My church has a series going about the Christmas story and one key takeaway I heard recently was to tell the story every year, even if people have heard it. It is a great reminder and it may reach new ears.

So we started at the beginning with Matthew 1:18.

Matthew 1: [18]Now the birth of Jesus Christ was in this way: when his mother Mary was going to be married to Joseph, before they came together the discovery was made that she was with child by the Holy Spirit.

We went on to talk about verses 19-25 as well and how Joseph was a man of great faith and planned to divorce Mary, as was customary at the time. He was going to do so quietly to not embarras her. However, an angel appeared to him to tell him the baby was the son of God and that je was to name the baby Jesus. Joseph decided to be obedient to God and stay with Mary. That is a man with great faith and courage!!!!!

It was beautiful morning to get our move on. 8 HIM showed for some astronomy and exercises. This is what happened…

Slight disclaimer.
Warmup – Mosey

We went all the way around the and YHC realized the planned area for work was too bright to enjoy the plentiful shooting stars so we kept going over to beside the tennis courts. Perfect

The 12 Days of Christmas

First Day – 1 Squat – lap

Second Day – 2 merkins, 1 squat – lap

Third Day – 3 V-Ups, 2 merkins, 1 squat – lap

Fouth Day – 14 Rocky Balboas, 3 vups, 2 merkins, 1 squat – lap

Fifth Day – 15 Little Baby Dips, 14 Rocky Balboas, 3 Vups. 2 merkins, 1 squat – lap

SixthDay  – 6 Oblique crunches each side, 15 LBDs, 14 RBs, 3 Vups, 2 merkins, 1 squat – lap

Seventh Day – 7 lunges each leg, 6 OCs each side, 15 lbds, 14 RBs, 3 vups, 2 merkins, 1 squat – lap

Eight Day – 8 Incline Merkins – 7 lunges, 6 OCs, 15 lbds, 14 rbs, 3 vups, 2 merkins, 1 squat – lap

Ninth Day – 19 Flutterkicks each leg, 8 Inclines, 7 lunges, 6 OCs, 15 lbds, 14 RBs, 3 vups, 2 merkins, 1 squat – lap

Last Day (ran out of time!) – 12 Boxcutters, 11 Werkins, 10 Mountain Climbers, 9 Flutterkicks, 8 Inclines, 7 lunges, 6 OCs, 15 lbds, 14 rbs, 3 Vups, 2 merkins, 1 squat

Mosey back to the start- Time!

In all I think we each saw at least 5 shooting stars each, some even more. What at beautiful wonder of God’s creation!!!

Announcements – Convergence January 1st, Half Marathon last Sunday in January

Prayer requests – folks in Kentucky, Termite career choices, Remember those who are struggling during this time of year

Sargento out!

Fumbling kettlebell, speaker, and iPhone while walking up to the cold Bulldog circle at 0530, YHC gave half a disclaimer before commencing with warmup exercises of side-straddle hops, Imperial walkers, toy soldiers, and Nolan Ryans (each 10xIC).  By December 14th there’s been enough Christmas music all around, so YHC dialed in 80s rock and kicked off The Thang, 4 “corners” of 4 exercises at each corner, with Van Halen’s Photograph:

Round 1 is 10 reps each:
Corner 1 (between Flag and covered walkway) = Dips, Derkins, KB pullovers, Merkin pull-throughs.
Corner 2 (middle of parking lot) = Scissor kicks, American hammers, windshield wipers, E2K’s
Corner 3 (different part of middle of parking lot) = One-leg babymakers, One leg deadlifts, KB swings, Backward lunges
Corner 4 (near end of covered walkway) = Flutter kicks, Freddy Mercuries, Reverse crunches, Big Boys

At each corner, YHC called cadence for the first two exercises (except for the deadlifts; Omaha-ed that to OYO).  Second two were OYO for the designated number of reps.

Beneath the falling stars of the Geminid meteor shower and the steady orbit of the ISS (or was it an airplane??), serious mumblechatter emerged between Corners 1 and 2.  Topics ranged from who’s responsible for maintaining school roads and parking lots (county, not city) to why the aliens who are inevitably out there, somewhere, haven’t reached out to make contact (with some debate on the relevant facts). 

After the first round, Rinse and Repeat with 15 reps.  In the interest of time, all 4 “corners” were completed in one spot.  It was a nail-biter at the end, but Round 2 finished up just in time for COT.

Announcements:
Convergence Jan. 1; details forthcoming
Time Frame seeking new Site Q for Bulldog:  Need a fresh HIM to step up and lead!

Prayer requests:
Hermie’s sister-in-law with Alzheimers
Spiderman’s co-worker with Covid

Privileged to lead a strong group of HIM’s this morning!

 – Nutria

The modern day philosopher John Wayne said “courage to is being scared to death but saddling up anyway”. 10 HIMS chose to saddle up this morning. The weather the perfect for what I had planned and with the chill in the gloom I knew I needed something to get the blood moving and the heart pumping! So here’s what did just that…

WARM UP:

Squats x10 IC

Imperial Walkers x15 IC

CDD’s x10 IC

SSH x20 IC

TIME TO MOVE SOME BLOOD AND GET THE HEART PUMPING:

100 Burpee’s in 10 min.

Head to the flag pole:

At every light pole do 4×4’s ‘4 merkins and 4 mountain climbers-count one leg’

At flag pole: Said pledge then:

10 Yes Dears ‘Folsom Exclusive’ show to know

30 Flutter Kicks IC

Ascending Curb Crawl to 10

Concrete Steps at Horse Arena:

Derkins, Merkins, Incline Merkins x5 for 5 Rounds

Back to the Parking Lot: Stop at the last for five light poles

Start with 5 Mike Tyson’s/5Hand Release Merkins and descend to 1

Circled up:

LBC’s 30x IC

With a few minutes to spare Sister Act called:

Merkin Jacks 1/4 ratio for 5 Rounds

Prayer Request: Sister Acts mother-in-law and family, Spackle and his family, Bed Pan and his family, Purple Haze and his family, Dave, Wichita’s co worker, the new leadership of F3 Gastonia and those affected by the tornadoes and those working/ volunteering.

Announcements:

New Years Day Convergence time and place TBA, Ball Joints one yr. anniversary beatdown Jan. 8

The gloom was beautiful this morning and I enjoyed leading you men!

Wichita, on to the next one!

Nasty morning at the Bunker-fog and drizzle.  All the PAX made it clear they were not afraid of the cold blocks or the rain, so we got right to it!

Gavel did the warmup and down to the bunker with a stop to get the blocks and line up against the wall.  One exercise here and then across the parking lot for the next.

25 overhead Presses OYO

Bear Crawl across

15 LBC’s IC

15 Lt Dans OYO

Bear crawl back

25 curls OYO

Crab Walk while pushing block with feet

15 American hammers IC

15 HR Merkins IC

Walk w/ coupon back

25 squats OYO

Carioca across

15 each height Flutter Kicks – High medium Low IC

15 Imperial Walkers IC

15 Plank Jacks OYO

Carioca Back

20 front extensions OYO

Side Lunge

15 Chinooks each arm IC

30 Mountain Climbers OYO

15 CDD IC

Side Lunge Back

20 Dirty Hookups 20 Hip slappers OYO

Lunge over

15 Gas Pumps IC

30 Bobby Hurleys OYO

10 Blockies OYO

Slow Mosey

20 SSH IC

15 Crunchy Frogs IC

Slow Mosey back

50 Step Ups on block OYO

Crab Walk

10 Merkins IC

I decided to let the other PAX chose the method of transportation to the other side

25 Triceps extensions

Long Jump chosen by Tesla

15 Pickle Pounders each leg up IC

20 WW 1’s OYO

25 Bent over rows

Side Shuffle chosen by Nutrris

15 Box Cutters IC

15 Freddie Mercury IC

20 Block Swings

Murder Bunnies chosen by HIPAA

10 Merkins on Block IC

30 Step ups on block OYO

10 Derkins on block IC

Times up.  Return the blocks and head to the Yank for COT.  See Gavels backblast for prayers and announcements.

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar

The plans were to run underneath the train tracks to the riverfront park, but a mixture of dense fog and non-working streetlights caused the plans to be changed.  No worries, adapt and move on.

No FNG’s, short disclaimer and the standard warm up.

Mosey around the block and back to the start for the first set of exercises.

In Honor of National Christmas Card Day…

Toy Soldiers

Jingle Balls

Dr W’s – Just like a Christmas Card – open close – open close.  FYI not a crowd favorite – Don’t know if it was because it was too hard for the PAX or because they had to count to 8, either way they were not happy!

In Honor of National Weary Willie Day otherwise known as sad clown day (yes, it’s a real holiday.)  I tried to find a workout associated with clowns, the only success I found were Clowneys named after a SC football player wearing the #7.  So all exercises were in increments of 7.

Mosey across the first bridge

Foxholes on the way to the back parking lot.

Cross the second bridge to find blocks at 4 different locations – 14 CPR’s at each spot, rise and repeat 7 times.  Note to self – blocks are COLD – put those things away until warmer weather.

Back across the bridge for National Techno Day – Daft Punk “Around the World” exercise and Pickle Pounders with one leg straight up at a time – the dancers in this music video are doing these throughout the song.

Back to downtown for National Anti-Corruption Day – at post office dirty hookups along the side wall and dirty Harrys in the back alley to the first streetlight.

BOS pointed out time was running out so hurry back to the start for Mary in honor of National Bingo month.

B – Big Boy Sit-ups

I – Intentional thinker each leg

N – Never Cross Mary

G – Gas Pumps

O – Outlaws

A little rushed this morning – not enough time to cover all the other holidays… Next time.

The easter egg in honor of National Tanzania Day.

A shout out to Cramerton Parks Department.  They had already picked up my blocks before I could get back over there!  Ran the guy town, collected my blocks, and tried to EH him for next week, we will see if he shows!

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar