Category: Backblast (Page 359 of 904)

Chicken Little. Too young, too soon. Mental Battle. Awareness. Reach Out. Talk.

Bunker paid its respects to Chicken Little today by performing the “Chicken Little WOD” put out by F3 Race City.

The Thang:

24 Minute AMRAP

200 Meter Run/Ruck

24 Merkins

24 Burpees

24 WWII

Because we are The Bunker and its roughly 50 minutes of available workout time, we did this twice. Voodoo and Tesla stepped up to the challenge and stayed for a 2nd round. #TClaps.

NMM:

Talk. That’s one word I mentioned above that has such a profound impact on people, especially Men. We need to talk more, and workouts at The Bunker actually gives us more time to do just that. Bunker workouts are more than no/low impact and no running. Its getting the guys closer together, physically, so we can get closer to each other mentally. The 2nd F as we call it. Tesla, VooDoo and I did “Talk” and touched a lot on marriage today. Great advice all around was given and we stayed on the topic for about 30 minutes. Without the “Talk” we had, I feel there would have been a lot of unanswered questions in my mind, questions maybe someone like Chicken Little needed to have answered. Not so much about marriage advice, but just life advice in general. Next workout, get out there and start the “Talk” with a fellow PAX you don’t know much about. Tell stories and most importantly, be vulnerable. If you allow yourself to be vulnerable it may allow that PAX to feel more comfortable opening up to you about things on his mind. Talk.

Aye!

1P2A

All by myself.

Well it was going to be Nutria and Myself but he got scared and ran off with bootcamp when I mentioned we were gong to be doing pullups.

That’s how it went down at The Bunker. And i stayed to complete my workout until Bootcampers converged on me with 15 minutes left to go. Appreciate the support gents!

The Thang:

This was a ShieldLock accountability challenge bestowed upon me from Double Stuff for the next 5 weeks. Athlean-X Max Size workout. This Saturday gave us FIRE and ICE. As I missed the previous Saturday (DIABOL-X (El Diablo)) as well, i decided to add it in to help cover the time.

FIRE & ICE:,

INSTRUXIONS: Alternate “FIRE” (a circuit of exercises that must be completed in 1 minute) with “ICE” (an easier circuit of exercises that must
be completed within 1 minute) with the goal of completing all rounds without missing the stated rep targets for reach round. The total workout time is 10 minutes, but you have two choices of how you will get there. Pick the more difficult OPTION 1, and you’ll encounter 5 rounds of the dreaded “FIRE” circuit (better known as “Hang Ten”!) Opt for OPTION 2 and you’ll shave away two of those “FIRE” rounds only to replace them with a slightly more difficult variation of “ICE” (you knew I’d make it a little harder as part of the trade-off now didn’t you?). Either way you attack this, you’re going to have to work hard.

OPTION 1: 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE
FIRE
Sprawling Burpees x 10
Twisting Pistons x 5 to each side
Divebomber Pushups x 10

ICE
Pull ups x 5
Hanging Knee Raises x 5

EL DIABLO:

INSTRUXIONS: Whether you are an NXT grad, more than 8 months removed from this beastly workout … or attacking it for the very first time, the temperature is about to rise (as does hopefully your rep count) with the return of El Diablo. The following 10 exercises will each be performed for 1 minute. The entire workout will be completed in 10 minutes. Every rep you get in every exercise is counted towards your total score. At the end of the 10 minutes you add up all your reps and that is your score. No matter what kind of strategy you employ to get through this one, expect it to be grueling. They don’t call it the devil for nothing!

MINUTE 1: Pushups x 1 minute

MINUTE 2: Box Jumps x 1 minute

MINUTE 3: Diagonal Jumping Planks  x 1 minute

MINUTE 4: Diamond Cutter Pushups x 1 minute

MINUTE 5: Sprinter Lunges x 1minute

MINUTE 6: Squat Burpees x 1 minute

MINUTE 7: Reverse Corkscrews x 1 minute

MINUTE 8: KB Renegade Rows x 1 minute

MINUTE 9: KB Thrusters x 1 minute

MINUTE 10: KB Curls x 1 minute

NMM:

No one showed. I could have easily got back in my car and went home or curled up in the bushes and slept until it was time for name-o-rama, but i didn’t. I still put the work in, and max effort at that. Who gives a crap if anyone else showed, its You vs. You. You are only cheating yourself for not showing up for a workout, so why cheat yourself when you actually do show?

Aye!

1P2A

WARM-UP

• SmurfJacks, FlutterKicks, Air Presses, Burpees, Tesla-Leg-Stretchy-Yoga-Thing

Painlab guys (Tube, Hermie, Sledge) went and did Painlab things.

Bootcampers (Sargento, JJ, Dr. Seuss, Linus) stayed with YHC and did our version of:

THE THANG

• The Cooper
  • 10 Burpees, 10 American Hammers, 10 Merkins, Run parking lot loop.  Repeato, dropping to 9/9/9/Run, 8/8/8/Run, down to 1/1/1/Run.

• Escalator
  • Do 1st Exercise, Run;   Do 1st & 2nd exercise, Run,   and so on, until all exercises have been added on.
  • Exercises:  10 TuckJumps,  15 Dips,  20 TouchNGo’s, 25 Rocky B’s, 30 LBCs)
  • Touch’N’Go  =  Full Squat, Jump and reach hands high, tap wall

• Ring of Fire
  • Circle Up.  All PAX do high steps (“choppin’ wood”).  Go around the circle, PAX-by-PAX.  When the next PAX calls “Down”, all PAX drop and do 1 burpee, then all PAX back up and resume high steps, Alternate to next PAX for “down” call.  We did this circle 3 times.

• Mary
  • There were normal core exercises done, like flutterkicks, reverse plank, LBC’s, and Big Boys, but there was also Spatchcock.

TIME!

COT

Pledge

Announcements

• Christmas Party
• PAX Awards
  Half marathon – Biloxi, MS-  See Broke, Sargento, etc
• “Holidays on the Farm” at Schiele Museum,   Dec 10th & 11th, 5 – 7 PM
• Salvation Army (see Sargento or his Slack post)
• Gastonia Christmas parade – downtown  with Sledge, 4pm Sunday
• Sandlot AO … “is turning down the running for December and January for FNGs, Kotters, and those who don’t normally run. All 3 Fs will be featured in the workouts. If it’s been a while and you’re looking for a place to get going again, we’ve got just the place. Runners get in EC with a strong and consistent group at 0500.”

Prayer Requests

• Sargento having a procedure
• Bubba Sparxxx’s brother – eye accident/injury and vision loss in one eye (hopefully only temporary and improving)
• Tube’s friend struggling w/dependency and death in that same family

Dr. Seuss took us out in prayer.

Name-o-Rama on Twitter

YHC was so happy to be back out in the Gloom with these HIMs.  YHC’s new job has had him on the road during weekdays since mid-Nov.  For YHC, it is WAY too easy to fartsack while away from the PAX, on the road.

The very strange form of accountability that F3 provides is so key to continually overcoming the fartsack and accerelating.  Just knowing that there will be HIMs circling up at 5:30am in the Gloom is such an effective motivator to get up and post.

With that said:   We can all do more to go and EH “That Guy” that we know, and help him by getting him hooked/motivated/disciplined on this type of accountability, so he can accelerate with us, and shed his sad-clowniness.   YHC has a guy like this in mind and hopes to get him to post this week.

YHC is so grateful to be able to work hard alongside all you PAX in the Gloom, and is always grateful to Q.

—-Bubba Sparxxx

8 HIMs dropped their kids off at the elementary school for some ab work, and stayed for some highlights from YHC’s time with the Bulldoggers.  Here’s what I remember.

The Thang:

• 10 x Goofballs (IC)
• 10 x Don Quixotes (IC)
• 10 x Cotton Pickers (IC)
• 10 x Hillbilly Walkers (IC)
• 10 x Rocky Balboas (IC)
• 10 x Mike Tysons (IC)
• 10 x Nolan Ryans R (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Dips (IC)
• Hold Plank

Mosey to the far side of the parking lot to explain the carpool.  Each 2.0 added to the carpool gets a name, an age, and an ab exercise.  We mosey to the beginning of the awning, do the exercises for that 2.0, then mosey to the drop-off and do the exercises for all the 2.0s so far.  Sounds more complicated than it is.  Here’s how it went:

Flintstone:

• Archie, 14, Penguins
  • Pickup: 14 x Penguins (OYO)
  • Drop-off: 14 x Penguins (OYO)

Nutria:

• Bronwen, 14, Flutter Kicks
  • Pickup: 14 x Flutter Kicks (OYO)
  • Drop-off: 14 x Penguins (OYO) & 14 x Flutter Kicks (OYO)

Watts Up:

• Caroline, 15, Crunchy Frogs
  • Pickup: 15 x Crunchy Frogs (OYO)
  • Drop-off: 14 x Penguins (OYO), 14 x Flutter Kicks (OYO) & 15 x Crunchy Frogs (OYO)

Spiderman:

• Riley, 20, Peter Parkers
  • Pickup: 20 x Peter Parkers (OYO)
  • Drop-off: 14 x Penguins (OYO), 14 x Flutter Kicks (OYO), 15 x Crunchy Frogs (OYO) & 20 x Peter Parkers (OYO)

At this point, the car was full.  No more 2.0s could fit, so everyone else would need to put their 2.0s on the bus.

Next up, we headed back to the theoretical flag for a round of exercises.  Here we’d go AMRAP for however long the Q held out (about 30-45 seconds), with a few seconds break to switch.  So like a Tabata timer, except without the timer.  And the music.  YHC heard about that one.  Bulldoggers like their music.  Here’s what we did:

• AMRAP KB Clean & Press (OYO)
• AMRAP Tricep Extensions (OYO)
• AMRAP Chest Press Pullovers (OYO)
• AMRAP Choose-your-own Merkins (OYO)
• AMRAP Dips (OYO)

Next we ran a couple laps around the parking lot, and paused for some exercises and to talk about YHC’s favorite low impact posts.

Exercises:

• 10 x SSH (IC)
• 10 x Mahktar Ndiayes (IC)
• 10 x Seal Jacks (IC)
• 10 x Merkins (IC)

Highlights:

• HIPAA’s 5150 (First low impact post)
• Double Stuf’s Athlean/Prisoner (First Bulldog)
• Rudolph’s Redwood/Last Q (Just a good time & memorable)

Time remained, so we wrapped up with LBCs til 0615

Announcements:

• Christmas Party
• Low-running bootcamps in December/January @ The Sandlot for FNGs, Kotters, and PAX that don’t normally run much

Prayer Requests:

• Les Nessmans’s family
• T-Square’s family
• Tube’s family

Moleskin:

I’m better for getting involved with the low impact workouts.  These guys can deliver a beatdown without having to run all over the place to do it.  I’ve just been so thankful that they’ve been willing to teach me how all this stuff works.

Another good start to another good day.  Thanks for the opportunity to lead.

Yabba Dabba Doo

Art of Manliness has a website with lots of articles on lots of things that could be helpful to men who are men.  There’s this one on getting kicked in the nards that we used to launch Q Source today.  It was a good discussion and we’re all wiser for it.  You should have been there.

As for the work, it was done.  2 ruckers, 3 runners, and a dedicated PAX making it to QSource after a long night.

Announcements:

• Christmas Party
• Kotter/FNG friendly moderate workouts at Sandlot for December and January.

Prayer Requests:

• Whopper’s M
• Roscoe’s friend Tim
• Roscoe’s FIL
• Holiday Stress

Thankful for these men.  The more I learn, the more I realize I have to learn, and I say that without any defeat, but with an excitement and energy unique to men who aren’t young, but aren’t old either.

Yabba Dabba Doo

8 PAX came out to The Goat on a December morning warm enough for shorts. The beatdown included the infamously popular Spatchcock along with other made-up stuff. It went something like this:

Warm up with side-straddle hops, hillbilly walkers, toy soldiers, and Spatchcock (10xIC). YHC then demonstrated an “upside-down snow angel” (which adequately explains how it’s done, with both hands and feet lifted off the ground). Rebar later dubbed these “Asphalt Swimmers.” Anyway, enough warmup, mosey to the bottom of the hill next to the fire station and proceed up the street past Floyd and Blackies stopping at every pole for:
5 hand-release merkins
10 Bobby Hurleys
15 American hammers

There were lots of poles, so the journey took longer than anticipated except for Dr. Seuss, who sped up (via short-counting, according to rumors and allegations) 2 poles ahead of the rest of the PAX. 

Next was 3 rounds of “4 Corners” in the church parking lot:
Round 1 = 10 Big Boys, 20 leg lifts, 30 scissor kicks, 40 American hammers; Lunge-walk between corners.
Round 2: 10 hand-release merkins, 20 CDD’s, 30 Nolan Ryans, 40 mountain climbers; Bear crawl between corners.
Round 3: 10 Bobby Hurleys, 20 “Asphalt Swimmers,” 30 Bonnie Blairs, 40 Spatchcocks; Nur between corners.

With only 12 minutes to go, there wasn’t enough time for R&R on the 4 corners, so YHC made up more stuff. One PAX chose an exercise and set rep count at 25. When first PAX completes the 25, all PAX side-shuffle to the end of the parking lot and back. We did flutter kicks, crunchy frogs, and something else before a swift mosey back to the flag, where we even got in half a round of Mary (box cutters, six-shooters).

Announcements: Christmas Party

Prayers: Tesla father-in-law, Watts Up father-in-law

Lagniappe: After a conversation with Bubba Sparxxx a few weeks ago, I’ve been looking for some good bootcamp (sans gear) exercises that work the back and balance out all the merkins we sometimes do.  That’s the idea behind the Nolan Ryans and “Asphalt Swimmers.”  This concept hit home last week at the Yank after the Turkey Bowl, which gave me sore groins and sides for the entire week.  It was a not-so-subtle reminder that we can’t get stuck in our comfort zones and usual routines, but we always need to work on pushing into new and different areas. 

It’s a privilege to lead, especially when bringing up new things that might or might not work out, so thank you to the 7 PAX who came out for made-up stuff.

 – Nutria

11 at Members Only this dry cool morning. Some did EC but came back through to grab the rest of the pack.

I’m not a Panther fan, Go 49ers!, but Steve Smith has a memorable quote of “ice up son!” after a tough game a while ago. After our run and during announcements Tiger dropped some knowledge about getting some lights during these runs, I took that to heart hence the title of this BB.

Announcements:

Signup and vote for the Christmas Party this coming Saturday the 11th
Rice and beans this Tuesday, Tiger needs 12 people
Bell ringers see Sargento’s post on slack

Prayer requests:

Broke’s mom
Bed Pan and Sparky’s family’s with Covid
BOS’s mother in law
Bubba’s brother eye injury
Sprinkler’s eye issues
Sargento skin cancer treatment
Traveling PAX
Students with tests

Pleasure to lead today. I will get better lighting, you should too.

Gavel

Eight came out to the Ricky Bobby

• Disclaimer
• Pledge

Warmup

• 15 SSH
• 15 Gravel Pickers
• 15 Imperial Walkers
• 10 Merkins
• 10 Nolan Ryan’s – left
• 10 Nolan Ryan’s – right

Mosey 

Ab Work

• 10 hip dips (count right side)
  • Run to top of the stairs
• 20 big boys
  • Run to top of the stairs
• 30 Freddie Mercury’s (right side
  • Run to top of the stairs
• 40 flutters one leg

Mosey to track

Modified Partner Murph

One partner  runs a lap while the other works on the completing the reps, switching after every lap

• 300 squats
• 200 merkins
• 100 shoulder taps (count one arm)

Calf Raises

• 50
• 40
• 30

Mosey to bottom of the hill

• Sprint to each light pole
• 1 burpee, adding 1 at each pole
• x2

Conclusion

• Announcements
  • Chirstmas Party on 12/11
• Prayer requests
• Name-o-Rama

Olsen