Fitness, Fellowship, Faith

Category: Backblast (Page 372 of 904)

Cubed Muscle

Not necessarily to the 3rd power, but it was a powerful 3.  Tube, El Toro and Spiderman made nasty work of the morning gloom. Everyone else turned into marshmallows.

Warmup:
SSH 20
LBC 15
Squats 10 IC
Merkins 10 IC

30 seconds work, 5 seconds rest then move on!

Derkin
Shoulder Press
Bent Row
Merkin
Curl w/ kettle bell

3 Sets


30 seconds work, 10 seconds rest then move on!

Squat
Tricep Extension
KB Swings
Burpies
Curls

3 Sets


30 seconds work, 10 seconds rest then move on!

Mountain Climbers
Freddie Mercury
Plank w/ Hip Dips
Flutter Kicks
American Hammers

3 Sets

Couple of other freewheeling things and a wrap!

Leaving a Legacy

5 HIM’s showed to Run or Ruck

COT:

We discussed ‘Leaving a Legacy’.

Announcements:

Extinction Run, Nov 6 @ 9am Primal Brewery

F3 Gastonia Blood Drive, Nov 10 @ South Point United Methodist Church

F3 Gastonia Christmas Party, Dec 11 Lewis Farm in Gastonia.

Prayer Request:

Big Pappy, Sister Act’s 2.0, Achey Breaky, Many others

Tequilla Sunrise – October 29, 2021

Tequila Sunrise – October 29, 2021

We had 7 HIM post this morning at Belmont Central Elementary.

We took a long run down Eagle Road and made a right hand turn on Blueberry Street where we circled up for a quiet warm up.

Warm Up:
SSH X 25 (IC)
Windmill x 10 (IC)
Seal Jacks x 20 (IC)
Derkin x 10 (IC)
Mountain Climbers x 15 (IC)

The THANG

We started our way back to Belmont Central Elementary on Assembly Street. Eagle Park is lined with trees on either side. So at each tree on our way back we did five squats.

Once we got back to Belmont Central Elementary we noticed Rebar had gone MIA. Bubba Sparxxx went to see where he was, and a few minutes later Rebar appeared. He said he thought he saw someone trying to break into his vehicle. During that time we some ab work.

We made our way over to the field. I had plans to bring Sandy (play sand), but left her at home so we only had Cindy (cinder block) to use.

As one PAX carried “Cindy” 50 yards (rifle style) and 50 yards back the other PAX performed a called exercise. We did three rounds of this. The exercises that the person with the cinder block did were curls, overhead press, and chest press with a rep count of 25.

With not much time to spare. We sprinted from one side of the soccer field to the other. We did this for about five minutes before time had run out.

Announcements
Extinction Run, November 6, 9 a.m. at Primal Brewery
F3 Gastonia Blood Drive, November 10, at South Point United Methodist Church
F3 Gastonia Christmas Party,  December 11, 7 p.m. at Lewis Farm in Gastonia. RSVP to Buba Sparxxx.

Aye,
Radar

Halloween Honey Buns

Nice group to run on a beautiful Halloween morning. Many were running 10 miles today but I sacrificed to be the Q and only ran 5 with Gumby. Sarlacc and Blart, I believe, ran over 6. We waited for a certain Pax (rhymes with Claw) and waited and finally had to move on. Nice job everyone!

After Crossroads, most went in for coffee and Q Source where we discussed Apprenticeship. I wanted us to focus on being apprentices not just at work but in our families and other areas of influence. Our world needs men to look to as examples and F3 Pax should be leading this cause. Are you a man that younger men look to for advice or at least as an example. If not, what could you do to improve that?

Announcements: Extinction Run next Saturday 11/6 at 9:00 at Primal Brewery in Belmont. Sign up on Slack.
F3 Christmas Party Saturday, December 11th. Sign Up on Slack.

Prayer Requests: James Goudelock, Mayor’s M. Broke took us out!

Thanks to all who posted!

**NMM The Q Source discussion was just underway when Wirenut takes a seat with a large box of warm honey buns from the deli. This was very distracting especially to those trying to participate in the 40 day challenge. We can understand as Wirenut’s daughter was married just the evening before so he deserves a cheat dessert. He did offer to share the honey buns though. Q Source was completed slightly quicker today as some long-time chatty attendees were not in attendance. We miss you. You know who you are.

We did some thangs

Mr. Ozark put out a request for someone to take his Q.  Bedpan and YHC answered at about the same time, so we decided to Co-Q.   YHC attacked the shoulders, Bedpan decided to wreck the legs.

If you weren’t there, we hate you missed it.

It was fun and horrible.

Last Monday Q in my 40″s (3)

Welcome and disclaimer

Warm up:

SSH, Squats, and some stretching

Mosey down toward Gastone’s hill stopping at each light pole for 10 squats

Brief stop at Gastone’s hill for 50 LBCs

Mosey on up to Dollar General 50 more LBCs

Mosey on over to the Food lion parking lot for some partner work:

we ran a bit and did a lot of call exercises (LBCs, Flutter kicks, American hammers, Crunchy frogs,etc)

Mosey on back to the start  and times up.

Pledge

Announcements

Many prayer request

Prayer to finish the morning.

 

The last week in my 40’s so with a nudge from a fellow pax i decided to run 50 miles in seven days (started on Sunday and will finish Sat my birthday).  It may sound crazy but the nudge is what i needed at this time, i wasn’t moving forward.  Thank you to all the pax and for the friendships and the pushes!!

Until next time (Wed of this week)

EZ out!!

 

 

Shake and Bake: The Ballad of Phat Ricky

This isn’t really the ballad of Phat Ricky, our former Nantan and current Q of Service, Freight, aka Phat Ricky and various other monikers. Freight was our Q for the sophomore run of The Bourbon Chase but I needed something catchy for the title of Van 1’s epic adventure and so that leads us into todays episode which began months ago.  The lineup underwent several changes due to injuries and various other maladies. Our captain continued to recruit alternates as guys dropped out of the event. Once again, a driver subbed for a runner on the third leg, but that was Van 2 and they have their own story to tell. If we’re being honest, concerning Van 1 to quote the great Ricky Bobby: “Here’s the deal, I’m the best there is. Plain and simple. I wake up in the morning and I piss excellence.” There is a reason for this homage and it’s not because of the Wednesday morning AO (Sargento declined to participate in this epic event anyway). No, these tributes came because of the creativity of our driver – Big Pappy. At the P200, Big Pappy shows for duty in a formal tux with top hat. How can you top that? Big Pappy recruits Van 2 Driver Pockets into the gig. Not only does Pappy put on the Cal Naughton, Jr. racing suit, but he shaves his gray duck dynasty like beard into a horseshoe style and then colors the gray. At 0615 when I saw him in the lobby of the hotel, I did a double-take to ensure it was in fact Pappy. It’s been said many times before, but no relay is successful without the van driver. They are the literal driving force for the team. It takes a servant heart to do this job and that certainly fits Big Pappy as we’ve all come to know. Going into character just added flair to the event. How so you ask? My only comparison is being in Times Square in NYC where there are many dressed in various costumes, roaming the sidewalks and closed off streets. Maybe you’re like me where my young kids asked to get their picture made with some characters (Mickey and Minnie or maybe it was a Seseme Street costume, doesn’t matter). As I walked away, I was accosted by an outstretched arm requesting some contribution for their “fame.” For the weekend, either alone but especially when together, race participants flocked to Ricky and Cal for photos. Even the race organizers requested photos with our guys. Even for those not requesting photos, movie quotes would get yelled at them as they walked by. We all appreciated Pappy and Pockets efforts but both were glad to finally get out of the suits after wearing for more than 30 hours.

All the participants agreed upgrading to the Mercedes luxury passenger van would be preferred, especially for the lengthy trip to Bardstown, KY. Learning from past mistakes, we opted not for the General Shelton Inn and their bedbugs but probably the largest Hampton Inn ever constructed. The trip from the front desk to our room was about as long as my 3rd leg but they did have some free breakfast included. Van 1 went with the following order of runners: Flintstone, Boudin, Oompa Loompa, Short Sale, Broke, and Freight. One of the allures of the Bourbon Chase are the distilleries which serve as exchange zones but for the 2021, most were unavailable. So the legs changed quite a bit as the Ragnar organizers searched for new exchange zones in the first part of the race. The good news was most of the 9 mile routes Van 1 was to have were reduced, all except Freights, more on that in a minute.

At 0730 on a pleasant but dark morning, Flintstone lined up with about 20 or so others at the starting line. The gun sounded and Boudin asked our virgin starter for a fist bump to start the race. As such, Flintstone was last off the starting line but this was oh so brief as he quickly picked up steam and 3.5 miles later arrived at the first exchange having collected 19 kills. In relay racing lingo we call this “a Sargento” as it is a sneaky tactic to collect the running currency. Boudin began the course in daylight with 4.4 miles. On his entry form, he put his pace at 9:00 but he blistered his route with a 7:45/mile pace. In running lingo we call this “a Broke.” Oompa ran by our hotel getting some brief cheers from Van 2 and then strolled into Bardstown in just 3.1 miles. Next was yours truly for 3.7 miles through a neighborhood and then by Heaven Hill Distillery (Elijah Craig, Larceny, Old Fitzgerald, Henry McKenna) where the distillery was closed because the workers were picketing. The nice thing was they were cheering us on and so we reciprocated with a “good luck” or “give ’em hell” reply. Broke was next with the baton taking off for 8.3 miles of elevation. A few miles in it began to rain but thankfully it wasn’t too cold. The EZ was at an small general store in Manton, KY which this EZ is the equivalent of Spencer Mountain Baptist Church – kind of quaint. Boudin and I talked to some of the locals and got some coffee. As we gathered at the start getting Freight fired up, we noticed one of the female runners that would be joining Freight on the longest leg in relay race history. You know our drivers dressed as the baddest race car drivers in motion picture history. Well, the theme of this year’s Bourbon Chase was “Where’s Waldo.” Non-F3 Relay Runners tend to be a little wacky so plenty of people portrayed the lost character with red/white striped shirts, toboggan, and black-rimmed round glasses. This chick running with Freight had to find a Triple-X red/white stripped shirt, why is that significant you wonder? It was that size to contain two of the largest marvels of the world. This poor girl was starting off with two handicaps. Luckily she had a number of friends in her van that could help her tie her shoes. So with two wind-bags pushing her along, she did quite well. It certainly was enjoyable to watch her bounce across the finish line. But she didn’t do as well as our boy Freight. When these legs came out, there was never a doubt our Gorge Runner was taking this on as a challenge. Surprisingly, he’s never run a half marathon, though he’s rode a full marathon on a bike with only one pedal – go figure? This challenging leg not only was long but had over 1000 feet of elevation gain, with 200 of it on one hill after the 2nd mile. Oh, did I mention it was a steady rain for his entire run? Yeah it was – it sucked worse than an SA beatdown, but hey – Freight wouldn’t want it any other way (#toughasnails). So for all you fleet footed guys in our region (I’m talking PM, GD, Q, Defib and even Seuss), Freight has the belt for the longest relay run – y’all feel free to pry it out of his hands.

Van 1 was out and drove 20 or so miles west to downtown Danville, KY. Kind of reminds me of Mount Holly. Having collected 80 kills we were among the first groups to arrive which was great because we were the third group to arrive at Bluegrass Pizza and Pub. Like everyone in KY, they were a bit short staffed. The manager asked us if we wanted a job but we had business to take care of. So we all ordered food and a few of us got some beers as a treat for our first leg. I was the odd one that ordered a pizza in a pizza place. I was also the dumb one as they forgot to place my order, so after everyone finished eating, they brought my pizza but it was free, so I guess that was a bonus. We all went to the van and tried to rest, which is hard late in the afternoon. Broke grabbed his sleeping mat and attempted to sleep despite the drizzle rain drops. Flintstone had plenty of warm-up time and finally Leppard moseyed in and we were back on. If you see the map, we basically ran about 15 miles south and looped 15 or so miles back to Danville. Flintstone and Boudin had some natural daylight and then it turned dark on Oompa. One of the things we learned about finishing early is one team got put in the penalty box for 2 hours because they beat the exchange zone volunteers. We discussed intentionally slowing down so not to encounter that problem. I was just the man to accept that challenge. I began my 6.6 night run at a 9:45 pace – wow – a little slower than I thought. I definitely complied with the plan eventually making it to Broke for his short 4.5 run. Of course he burned it up, what was that plan about slowing down? Don’t ever tell Broke to go slow. Freight had the same 4.5 length which was a welcome to his legs after the epic near half marathon. No sign of bouncy Waldo on that leg. Van 1 finished up and we traveled to Anderson County High School where the Athletic Booster Club, fresh off a 56-0 loss to Boyle County brought left over hamburgers and hotdogs, chips and drinks for all of us hungry runners to purchase. Kidding about the food, they grilled it for us. They also opened their gym and for $20 per van, we could all “sleep” in the gym. Not Boudin though. He doesn’t sleep on relays, so he moseyed around the parking lot. Pappy played night watchman and slept in the captain’s chair. I think Oompa was in the van. The rest of us found a spot in the dark gym and tried to rest our eyes. This is about like sleeping on a plane but to my surprise, according to my watch, I got over two hours. I guess exhaustion takes over at some point. We set our alarms for 2:15 am to get ready for the final part. Little did we know the final cell of rain had some lightening that paused the race – all except Termite that powered through. But there was some delay for Sarlaac to begin and that pushed us back. We were awake  by that point so not much we could really do but shoot the breeze. Finally Flintstone went for his longest run of 7.3 miles. We traveled to the smallest EZ created where we had to squeeze onto a gravel road in single file. This became a problem because of the storm that bottle-necked the race. Boudin had his most difficult leg of 8 miles that he handled with ease. Oompa’s final run was his shortest at 2.6 handing off to me for the shortest leg of 2.2 on a relatively flat course into the town of Versailles. Gold Digger or Pizza Man might have been able to beat the van to the EZ and I gave it a great effort running my best splits of the event. I did have one jack-ass cut off about a mile of the shortest leg – in Van 1 we call that being a pussy. Broke had his longest at 8.5 miles which he was excited because it went by Woodford Distillery. Unfortunately it wasn’t open, but he enjoyed the rolling hills of horse country as daylight broke (no pun intended). Last was Freight for his shortest run of 3.8 but unfortunately it was straight up a small mountain about the cup size of bouncy Waldo (really 350 feet elevation). But as we said, he’s tough one and he finished out our morning completing our race.

Van 1 finished with 160 kills – yes, you should be impressed. Now we did learn on the way home that Oompa had a few runners that he killed, got killed by them, killed them one more time only to be killed (or something like that). So we may need to petition The Committee for an official ruling on re-counting kills. Flintstone led the way with 37 followed by Boudin with 31. YHC had 26 with the last three of Broke, Freight and Oompa with 22 each (see first statement if Oompa’s fully count). Obviously with a longer drive of 8-ish hours to the race and 7-ish hours home plus the time between, we learned a few things about each other – you always do – which if you’ve never done one of these, you better find a team. Hopefully 2022 will offer the full slate of Malaks or Ragnars. For male camaraderie, you can’t beat it. You put in the time (training) but then you get to test it and through shared suffering, know that you did your part to advance the baton. Pretty much the essence of F3. Here are some highlights from conversation and notes:

  • On the way to Bardstown, a temporary light in the town of Danville was so slow, stacking traffic up for miles. It prompted Freight to say: “I’ve been to 2 Worlds Fairs and seen lesbian goats screw, but never have I seen a light take this long…”
  • Broke and Freight recounted Sister Act’s story of having his M give him an enema. Freight said it spoiled any chance of child birth because SA’s M was his nurse for Carly. Feel free to ask SA about it but word to the wise – don’t do it when beginning a 10 mile training run.
  • Oompa sees a skinny lady runner on the course: “My titties are bigger than hers, and mine jiggle too.”
  • “I’m gonna send them a strongly worded text!” – said by several of us as a punchline throughout the event
  • On Broke’s final run, he got killed at the finish line by a guy with no legs…he was in an arm pedal wheel chair that was going 40 mph at the time.
  • We finished the race at 1 pm and the band/bourbon tasting wasn’t scheduled to begin until 4 pm – only bourbon we drank was courtesy of Pappy and Pockets.
  • Broke and Flintstone’s sleep in the gym was interrupted by a guy coughing, farting and whistling
  • Boudin loves zombies – part of why he doesn’t sleep on these things apparently. After hearing some zombie stories about the Living Dead, Oompa recalls his route goes by a graveyard.
  • We all had our share of Covid tests – which was any fart contained in the van (that’s one of those you had to be there to get the timing and the effect – delirium helps).
  • Pappy used Just For Men to color his mustache to look more like his character
  • Trying to get some guys to tell me their favorite parts of the weekend. Some are direct quotes and others I made up (you figure which is which):
    • Boudin – not sleeping, avoiding zombies
    • Broke – doing shots on the ride
    • Flintstone – Pappy & Pockets, greeting our runners at the EZ, Leg 25 and the crappy 25 EZ, the second F and the meals together
    • Oompa – Pappy driving and camaraderie
    • Freight – seeing the finish line after 12.2 miles
    • Short Sale – not having to navigate one moment of the trip

Apologize for the delayed post and the length. No moleskin necessary. Hopefully the next time we tackle the Bourbon Chase, life is normal and we get the experience of the distilleries as EZ’s like we had in 2018. The mercedes vans are worth the money. And Lord willing Pappy will drive us and we’ll see what character/costume he breaks out next.

Van 1 is off the course. (Finished 119 out of 323 in 29 hours, 35 minutes; All men: 27/53)

Short Sale

,

5 Young Bucks at Mt. Hollywood on Nov. 1

WarmUp :

  • Smurf Jacks, Flutter Kicks, Air Presses, Yoga Leg Stretch

The Thang:

  • The Cooper:
    • Set of (10 burpees, 10 American Hammers, 10 Merkins).  Run a full loop around the parking lot.  Reduce reps to 9/9/9, all the way down to  1/1/1 of each.
  • Escalator
    • Complete first exercise.  Run a full loop of the parking lot.  Add on the next exercise in the sequence after each run.
    • Sequence of exercises was:  (10TuckJumps, 15Dips, 20TouchNGo, 25 Rocky B’s, 30 StepUps)
  • MerkinJax Mountain:
    • Up the mountain:  1Merkin/4 Plankjacks, 2 Merkins/8 Plankjacks, 3 Merkins/12 Plankjacks, 4 Merkins,/16 Plankjacks, 5 Merkins/20 Plankjacks.
    • Back down the Mountain, with 4 Merkins/16 Plankjacks, and so on…
  • Mary
    • American Hammers
    • LBCs

TIME!


COT

Pledge

Announcements

  • Christmastown 5k in Mcadenville  11/27
  • Blood drive, Nov 10
  • Extinction Run Nov 6
  • 40-day Challenge
  • CHAD 1000 on Nov 11
    • All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives.
    • Read more about it here: https://chad1000x.com/
  • South Pointe HS men’s soccer playoffs This Mon night (Nov 1) (Radar’s 2.0 is playing)
  •  F3 Nation Give 2 Give  fundraiser opens 11/1 and will be open through end of November.
    • Purpose/Mission:
      • Continue supporting the growth of F3 Nation
      • Create a sustainable future for F3 and F3 Foundation
      • Grant more monies to local communities/organizations in need throughout F3’s footprint
  • Rudolph’s farewell Q – 11/13 @ Gashouse

Name-o-Rama  on Twitter

Prayer requests

  • PAX lookin’ for jobs
  • PAX on IR
  • Pillager’s recovery from surgery
  • Those who we may not always remember during COT, but still need our ongoing thoughts and prayers.

Freon took us out

 

Thrilled to have the opportunity to Q the workout with this group of HIMs!

—Bubba Sparxxx

Modified IPC at The Bunker

Most of the PAX went to boot camp for the Gator VQ, but 3 stayed behind at The Bunker. After Gator handled the warmup, here’s what we did:

 

Modified 2021 IPC Week 4

Perform exercises in sets of 25. After 25 reps, jog 25 yards and perform 3 flying squirrels. Jog back and continue with exercise.

Exercises

200 curls w/coupon

175 LBC’s no coupon

150 OH press w/coupon

125 American Hammers no coupon

100 goblet squats w/coupon

75 tricep extensions w/coupon

50 lunges no coupon

25 HR Merkins

 

Finished one round and joined up with the boot camp PAX to finish it off.

 

See The Yank BB for announcements and prayer request.

 

I’m Broke

5 Coconuts

5 showed at the Coconut Horse this morning.  It actually was a little gloomy…….appropriate for a Halloween workout.

3 ran; one rucked; one did the Chad 1000 thing…..and accomplished it.

Good work men.

Until the next one.  Aye.

Stroganoff

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