Category: Backblast (Page 374 of 904)

5:25 Pax start trickling in… Check slack for notes about Q….Roscoe states “got the Q may have new route”…Oh boy good, something to shake up the pub…5:28 Where’s the Q…More anxious pax arrive excited about a new route….5:29 No Roscoe? Maybe he’s arresting some bad guys? Maybe he’s wrestling some criminal in Crammer Woods?  Maybe he is tracking out the new route?  5:30 damn YHC makes executive decision to run the same old boring route of Gaston day to Perry to Lee to New Hope to Armstrong and back to the Pub.  Keep eye out for Q  Maybe he’s buying gift cards for coffee – there was a chance of rain.  All made it back to pub before 6:15 but still no signs of Roscoe… Could he have been attacked by the monster known as the fartsack??  Oh well I guess the promised new route will have to wait.

Announcements:

11/6 Extinction Run

11/10 Blood Drive

12/11 Christmas Party

Prayers:

Boudin’s Son

This my first backblast.
We had five in attendance:
El Toro
Tube
Flintstone
Linus
Da Vinci

We rucked to Martha Rivers, where we did “round the world” step ups. We started on park benches under the shelter and moved around them in a circle (3x). We KLAWed. We did 4x dips at 15 each on park benches. We slalomed between lights on the path.

We ended it with double timed back to Sno-Balls, where we lunged around the building. Then we did two rounds of Mary for abs (flutter kicks, LBCs, big boys, baby makers, cockroaches, etc).

Prayers for Tube’s brother in law struggling with substance abuse.

Announcements:
Blood Drive – November 10th – See Bubba Sparxxx’s post for available times
Christmas Party – December 11th @ 7 PM – HC in Slack

It was this time last year (10/26/2020) when YHC had his VQ at The Ricky Bobby.  Nothing like milestones to show us how far we’ve come.

6 strong at TRB put the track, the neighborhood, and the turd shack to good use.  We even had an opportunity to EH a weary resident with a few monkey humpers.  Here’s what I remember:

Nutria was away, so The Sandlot shovel flag pinch hit at TRB.  Weather’s great.   PAX are ready.  Disclaimer given.  Let’s roll.

The Thang

• 25 x Goofballs (IC)
• Mosey to the track and half a lap
• 15 x Don Quixotes (IC)
• 5 x Burpees (OYO – Train)
• Mosey half a lap
• 15 x Hillbillies (IC)
• Mosey half a lap
• 15 x Toy Soldiers (IC)
• Mosey half a lap
• 20 x Dying Cockroaches (IC)
• Mosey half a lap
• 15 x Heels to Heaven (IC)
• Mosey half a lap
• 10 x Hello Dollies (IC)
• Mosey half a lap
• 10 x Mike Tysons (IC)
• Mosey half a lap to the bleachers
• 20 x Dips (IC)
• Mosey the rest of the lap and back to the flag
• 20 x Monkey Humpers (OYO)

Pledge

• 10 x Seal Jacks (IC)
• High Knee Skips to the other side of the school’s front driveway
• 20 x Dying Cockroaches (IC)
• 15 x Heels to Heaven (IC)
• 10 x Hello Dollies (IC)

10 Count (Watts Up)

• Mosey to the neighborhood in front of a certain house on Winder
• 20 x Monkey Humpers (OYO)
• Mosey up the hill, right at the stop sign, to Spooler
• Mosey down the hill to the cul-de-sac
• 10 x Merkins (OYO)
• Mosey back up the hill
• 10 x Merkins (OYO)
• Repeato up and down the hill with Merkins 4 times (5 times total)
• Mosey back to the house on Winder
• 20 x Monkey Humpers (OYO)

Heading back to the flag, we passed a white car that slowed, revealing none other than The Big Cheese himself.  Radar provided an appropriate salute, and we were back on the road.

• Bear Crawl the length of the school’s front driveway

Code Brown for one of the PAX.  The 24/7 turd shack is an underrated asset at TRB, so we pointed him in the right direction.  In the meantime, it was time for:

• 44 x Flutter Kicks (IC)

Mrs. Breaker broke up the bid for 50, pulling in and sparing the group a few flutters.

• 20 x Monkey Humpers (IC – Not directed at Mrs. Breaker)
• 20 x Dying Cockroaches (IC)
• 15 x Heels to Heaven (IC)
• 20 x Hello Dollies (IC)

Time

Announcements

• Do your Backblasts
• Extinction Run – November 6th
• Chad 1000 – November 11th – See Whoopee’s post in Slack about Jocko’s donation
• Blood Drive – November 10th – See Bubba Sparxxx’s post for available times
• Christmas Party – December 11th @ 7 PM – HC in Slack

Prayer Requests

• Our nation
• Families during the holiday season
• FNG Whopper’s wife is pregnant with their son

Moleskin

Planning this beatdown, I just wanted to go.  We spent the whole workout pushing tempo.  Not a lot of time given for breaks.  The PAX pushed hard today.  No complaints within earshot of the Q.

My confidence and abilities to plan and lead a beatdown are just so much better now than they were.  Looking back, it’s hard to believe that it’s only been a year.  Thanks for letting me screw up a lot.  I promise there’s a lot more screwing up to come.

I needed to lead today.  Thanks for the opportunity.  Strong work men.

Yabba Dabba Doo

Prayers for Donna Caskey (2 funerals) and Griggs family of Clover who lost their son

Q’s have to get creative when they lead Tequila Sunrise this time of year. Safety, even when it’s considered 3rd or worse, should still be a concern and being that there are virtually no lights at this AO, peeps have to watch out! This being the case, YHC lead the 9 other HIM around somewhat more carefully than normal so nobody regrets coming out. This is what happened…

Disclaimer

Warmup

Mosey around the way and up the street, stopping for a brief session of Zombie Walk. Keep moseying until we get to the cemetery. The almost full moon was helping us see better than back at the school so we consider that a blessing.

Do some Frankenstein’s down the hill then mosey around the maze of streets where we arrive at the starting point of the The Thang.

The Triple Decker

At each of the three roundabouts, do increasing 10, then 20, then 30 reps of the following exercises.

• Merkins (hate ’em)
• American Hammers (count right side only)
• Lunges (count right leg only)

When we finished this up we moseyed the long way back to the blacktop play area at the school for 11’s. At one end do WW1 situps and at the other do Jump Squats.

This took about all of our time. Plenty of running around and mumblechatter this morning. It must’ve been Friday because everybody was in a good mood. Thank you for the opportunity to lead as always men! AYE!

Announcements: Christmas Party, Christmastown 5k (Speed for Need), Extinction Run, Give blood, Chad 100 November 11

Prayer Requests: Rockabilly family, Breaker Breaker’s second cousin’s husband passed, PAX looking for new jobs

13 HIM posted for a Defib beatdown at Midoriyama.  After short disclaimer we got right to work

Warmup:

SSH, Imperial walkers, Merkins, Cotton pickers with 5 burpees between each

Thang:

Mosey to parking lot – Partner up – 10 BooYa Hand release merkins – run in opposite directions and do 5 burpees half way around and remeet partner to do 9 HR booya merkins.  Continue same pattern – counting down by one HR booya Merkin until you get to 0.

Mosey to Lake for a little triple nickel with Big Boi up top and CDDs at he bottom.

Mosey back to parking lot for 11’s with squats and Mike Tysons.

Time called

All in all was a rather difficult workout but everyone pushed and got better for it.

Word of the Day Romans 12:2 – turn off your twitter and look it up.  Do not conform to the secular hatred and laziness of the day – Renew yourself in a way that is pleasing to God

Several prayer requests were lifted up and YHC took us out.

As always it was an honor to lead

Defib out

As I pulled into Folsom for a little EC, I find Roundup already there getting some in himself.

0530 hits and we begin.

Warm up: Westside worthy

10 Gravel  Pickers IC

20 SSH IC

Moroccan Night Clubs (while I explain what we doin’)

The Thang:

Mosey to flag pole at part entrance stopping at each light pole for

1 burpee

5 hand release merkin

10 shoulder taps (right side only)

once to flag pole pick up 6 or plank it out

2 rounds of pickin cherries

Pledge

mosey to side parking lot

Dirty 11’s

Mike Tyson’s on side one

Merkin’s on side two

with burpee in the middle both ways

Another 2 rounds of pickin cherries

Indian Run to the tennis court with guy in back

doing 2 burpees

Tennis court work: After 50 reps of said exercise below run to the opposite end of

tennis court and do 50 reps and keep doing to done)

100 Vups

200 Flutters

300 SSH

400 LBC’s

Back to parking lot for COT

COT:

We talked about “How to keep your peace and joy during hard times”.

Many prayer request and we asked Achey Breaker to get in the center and we gathered and prayed for him as he had a special request.

Wichita took us out.

I’m Sarlacc and I’m out

Men of F3 should be preparing daily for the unexpected so that we are prepared for the unexpected. Well, that didn’t happen to YHC this morning.  16 PAX came out in the gloom to get better. No FNGs, brief disclaimer, so let’s get started.

Warm-up

YHC had a new warm-up for the PAX but couldn’t get it started correctly and keep the right cadence – no practice; not prepared

Finished off with a few more warm-up exercises.

The Pledge

The Thang

Mosey to bottom of hill at main school entrance for some hill work.

Uphill broad jumps x 10

Uphill Walking Lunges x10 per leg

High Knees (10x) + Burpee (5 reps)

Sprint uphill for 10 secs

Rinse and Repeat 3x

Mosey to round a about for some more exercises

Jump squats

Jumping in and outs – didn’t go over very well with PAX, trying another new exercise w/o practice = Not prepared!

Mountain Climbers

Bridges

Mosey to the school  for some more crazy exercises

Crab alt toe touches – new exercise w/o practice = Not prepared!

Mike Tysons – attempted to do it in cadence which was no previous practice = Not Prepared!

Side plank Opposite knee to elbow crunch – really screwed this on up (No previous practice = Not Prepared!)

Almost 6:15, so mosey back to Shovel Flag. 5 burpees for a train earlier.

COT

Announcements

Prayer Request

YHC took us out in prayer

So YHC wanted to try some new exercises  but didn’t put  wienke together around 8pm the night before, not practicing the exercises and how they should be counted. I did not prepare for the Q, so was not prepared for the unexpected when I couldn’t demonstrate or execute the exercises myself.

The hill work was a HIIT, but things started going south after that. I do believe all put in a lot of work and got their money’s worth.

Thanks for allowing me the opportunity to lead this morning. I do promise to be better prepared for my next Q!

Thanks

Breaker Breaker

15 PAX showed up this morning in the shadow of a towering 21-foot-wide moon at the Yank.  One FNG so a clear disclaimer was given.  Mosey behind the Jailhouse to spread out for warmups.

Warm Up –

• Abe Vigodas – nice and slow
• Chinooks – Yes, I did d a little research in the F3 exicon to find a few exercises I have haven’t done yet
• Imperial Walkers
• Grass Pickers
• Moroccan Nightclubs
• Stretching – YHC got a little mixed up with left and right so it sounded a little more like a game of Twister but the PAX knew what I meant so we got through it

Nutria and Breaker Breaker headed off to the Bunker and we moseyed up the hill.

The Thang –

A modified Bill Murray and Route 66. Mosey to a different location between each set.  We started at 10 reps.  I gave the PAX a chance to start back down after 14 but none spoke up so up to 17 reps of each it was.

• Hand release merkins (IC)
• Gas pumps (IC)
• Lt. Dan’s (OYO)
• WW1’s (OYO)

Along the way we mixed it up including –

• 1 minute wall sit
• 10 Hip slappers (OYO)
• 6 Shooters (IC) compliments of Orangeman (Shooting the Moon)
• Carioca
• Fiddler Crab Walk (not a crowd favorite FYI)
• Monkey Humpers (IC) for the Bunker crowd compliments of Tiger
• Bernie Sanders

Finally, back to the parking lot to join the Bunker guys where the PAX helped finish out 4 minutes of Mary.

Back to the Fighting Yank for COT

Pledge

Announcements

• Blood Drive Nov. 10th– Still plenty of spots – Step up and take one!
• Extinction Run – Nov 6^th
• Christmas Party – more info to come
• New AO tomorrow – Run/Ruck – Belmont Harris Teeter
• Gator VQ next Sat. at the Yank

Prayer Requests

• Tigers M and stepsons
• Mayors M
• Pax on IR
• Pax job hunting
• PAX moving and Travelling
• Brokes daughter getting ordained
• Safe travels for Nutria

A small prize to the first PAX that finds the hidden “subliminal message” in this workout.

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

Rebar

“Mogadishu Mile”

4 Rounds for time of:

-19 Ground to Overhead Kettlebell
-19 Front Squats @53/35
-19 KB push-ups (one hand on KB left then right for a total of 38)
-1/4 mile KB farmer carry

Rules for Mogadishu Mile

*Your KB is your ‘Ranger Buddy…..you cannot lose physical contact with it at any time. You may rest it on your body, or set it on the ground with one hand touching it, but do not let it go completely.
*If you DO let your KB go, you forfeit the progress of that round, and you must start the round over.

Symbolism of the “Mogadishu Mile”
*You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your KB during the run to symbolize the gear the soldiers carried.
*19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
*Ground to overhead – as the soldiers held up their rifles the entire time
*Squats – as they sought cover behind anything available
*Push-ups – as they fell to the ground and had to get back up
*Don’t let the KB go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind

On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies, held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

Aye!

1P2A