Category: Backblast (Page 384 of 904)

You are my refuge and my Shield, I have put my hope in your word.

Werk was done by all.

The Bed Pan is full!

Warmup

Ssh 25ic

Mnc 50 ic

Merkins 10 if

Thang

40 on / 20 rest x 5 sets – 1 lap in between sets
Lateral KB Jumps
Push Press
Goblet Squats
Box jumps (Bench)
Squat Thrusters

Chad1000 Training – Whoopee and Bubba Sparxx

COT

Announcements:

Convergence 10/2 Downtown

Labyrinth site Q needed – See Clavin

Chad1000 11/11 Bulldog

PR: Those impacted by CovidAye!

1P2A

This coming Saturday we have a chance to come together as a region for our Third Quarter Convergence. All regular Saturday AO’s will be closed and the PAX will gather at 0700 in Downtown Gastonia at the Rotary Pavilion, site of the original Friday workout for our region. If you’ve never had a chance to post at this space well it looks like Christmas came early for you. Downtown presents a lot of options in particular Gastonia’s version of the Mothership. No we do not have an 12 story helix, but we do have three-stories of concrete jungle that can wear you out just the same.

Here are the options that I’m aware of at the moment:

• Iron Pax Challenge Week 4 – Freight will lead this and even if you’re not officially registered, you can attempt this workout. If you do, bring a kettlebell, block or weight for the lifting portions.
• Pain Lab/Bunker guys – well guess what? HIPAA is out of town and Tube appears unlikely to post either due to doctors advice or family event. So that Q is open but if no one wants it – I’ve got that covered.
• Bootcamp – I’ve got the Q – prepare for the worst.

My goal is to try to end the workout a little earlier than usual so we can get the COT completed but also to give way to Breaker Breaker and a 3rd F program. Below is what Breaker shared:

With us all converged together, what a great time to incorporate all 3 F’s, Fitness, Fellowship, and Faith. After the workout, stick around for about an hour for some coffeteria and some 3rd F. There will be biscuits, doughnuts, coffee, and water to help you refuel after the convergence beat down. We will take about 20 -25 minutes after the workout to cool down, grab some food and fellowship with some F3 brothers you don’t see very often. We will then start circling up for some 3rd F (Faith). We have a special out of region F3 brother that will be speaking to us on Faith which should last about 20 – 25 minutes.

So we look forward to seeing as many of you as possible Saturday morning. If you’d like to Q the PainLab – reach out to me. I’m sure Breaker could use some assistance with the food and drinks – so reach out to him and let him know if you can assist.

Share this reminder with your brothers at this week’s COT: Saturday, 10/2 at 0700, Downtown Rotary Pavilion in Gastonia.

Short Sale

There were 6 HIM who showed up at the premier Wednesday workout TRB. YHC got an idea to come up with some sequence work. This is what happened…

Disclaimer

Warm Up

Mosey to the back parking lot where YHC explained the Thang.

Some of us have heard of the mathematician Fibonacci and his famous sequence. He didn’t invent the sequence, he just figured it out. It goes like this, each number in the sequence is the sum of the previous two numbers. It goes like this, 0,1, 1, 2, 3, 5, 8, 13, 21, 34, 55, 89, 144, 233, 377 and so on. Because F3 involves exercises, we did this.

1 Burpee

1 Burpee

2 Merkins

3 CDDs

5 WW1 situps

8 Bobby Hurleys

13 Lunges each leg

21 Mountain Climbers

34 Flutterkicks

55 Squats

89 Side Straddle Hops

144 LBCs

233 Air Presses

377 of nothing! That’s too much!

Mosey up to the front of the school and back for some trivia.

Fibonacci was born in what year? 1170 AD.  Do 11 Alternating Shoulder Taps and 70 Moroccan Night Clubs

The great band U2 was formed in what year? 1976. Do 19 Werkins and 76 Goofballs

Mosey back to the front of the school this time.

Another great band Led Zeppelin has sold how many albums? 111 million in the US and 300+ million internationally. Partner up and do 111 Merkins and 300 Dying Cockroaches. The partner who runs will go down the way to the last light. Time’s up!

Thanks for the opportunity to lead men!

Announcements – Convergence, Blood Drive November 10 at South Point Methodist, Extinction Run

Prayer Requests – Pillager hernia surgery

Seal Jacks IC x 20

Pledge

Disclaimer

Hillbilly Walkers IC x 20

Slow Merkins IC x 10

Mosey behind the restaurants and wind up at the bottom of the stairs.

5 Burpees

10 Diamond Merkins

20 Squats

40 Flutter Kicks

80 Calf Raises

Mosey around the buildings and plank at the bottom of the stairs for the 6.

Rinse and repeat 2 more times.

Mosey to the basketball court for stage 1 of Lazy Dora.

Partner up for 100 Merkins.  Partner one does 10 Merkins while partner two planks, then flap jack until each partner does 50 Merkins.

Mosey up 7^th Street and turn right to the parking lot at Riverside Baptist Church for stage 2 of Lazy Dora.

Select a different partner for 200 flutter Kicks.  Partner one does 20 Flutter Kicks while partner two holds feet at 6”, then flap jack until each partner does 100 Flutter Kicks.

Mosey to the train bridge for stage 3 of Lazy Dora being careful not to trip over the ridge in the road at the intersection of South Main and Standpipe Hill.  It’s dark at this corner and the ridge blends into the pavement making it difficult to see.  YHC tripped on it and took a spill.  Anyway, a sore wrist and a skinned knee builds character, right?

New partners at the train bridge for 300 squats and wall sits.  By now, you know the drill.

Mosey to the parking lot above the stairs for Circle of ABS.  Each pax calls out an AB exercise of 10 reps, then mosey around the buildings stopping on the stairs for 20 calf raises.  Rinse and repeat.

Head to the flag.

Time

Thanks for participating men!

Dirt

Tiger announced that he would not be able to Q Saturday at Folsom. Since we had a site Q failure and I had already requested to Q the said Saturday, I agreed to take it on.

This HIM’s were few in number (6 total) as several are at Snowbird and some were running the JJ5K and not wanting to double post, except Ball Joint.

Clock stinks 6:30 and we begin.

Proper warmup for Westside (who chose not to come):

10 SSH IC

10 Gravel pickers Moroccan Night Clubs (while I explained what we would be doing)

The Thang:

Mosey to the park entrance flag pole, stopping at each light pole for:

1 burpee

5 merkins

10 shoulder taps

We said the pledged then

3 minutes of Cherry Picking

Mosey to the front parking lot for Dirty 11’s:

Mike Tyson on one side Burpee in middle and CDD’s on other side with Burpee in the middle

3 minutes of Cherry Picking

Mosey to the Trump wall for the Triple Dime:

10 Dips on the bleachers

10 Pull ups on the black rail

Climb the Trump Wall for 10 Merkins climb down Trump wall

Repeat 2 more times for a total of 3 (Triple Dime)

3 minutes of Cherry Picking

Mosey to the Tennis Courts for escalator 4 corners:

1st corner – 10 V-ups

2nd corner – 10 V-ups, 20 Freddie Mercury’s

3rd corner – 10 V-ups, 20 Freddie Mercury’s, 30 Flutters

4th corner – 10 V-ups, 20 Freddie Mercury’s, 30 Flutters, 40 LBC’s

3 minutes of Cherry Picking

A complete round of Iron Hulk (1:4 ratio, merkin and raise the roof)

Run a lap around the complete tennis area and back to flag for

3 minutes of Cherry Picking

COT:

We discussed how Growth is greater than Goals. Goals are temporary and Growth never ends.

Announcements:

Convergence Oct 2 Downtown, all other AO’s will be closed

Prayer Request:

Stogie’s dad

Big Pappy family

Volt’s family

Sister Act

Many others were made