Category: Backblast (Page 385 of 904)

10 strong at Crossroads with the topic of Q3.11 Contentment.  It was heard that several runners indulged in happiness during their run.

Prayers

• Sister Act
• Huckleberry
• Unspoken

Convenience is at the Downtown on Saturday at 0700

Big Pappy

In was a wet and rainy morning but 11 weathered the Storm and and learned a little about the American Patriot Nathan Hale.

The Thang

Stop 1

• 55 Hillbillies
• 55 Mountain Climbers
• 55 Freddie Mercury’s
• 55 Dying Cockroaches

Stop 2 – 3 Sets

• 14 Burbpees
• 18 Big Boys

Stop 3 – 2 Sets

• 75 Squats
• 75 Rocky Balboas

Stop 4 – 2 Sets

• 10 Merkins
• 10 RH Nolan Ryans
• 10 Merkins
• 10 LH Nolan Ryans

Stop 5 – 2 sets

• 12 Burpees
• 76 Morrocan Nighclubs

Stop 6 – 2 Sets

• 22 Mike Tysons
• 76 LBC’s

Stop 7

• 21 Merkins
• 21 CDD’s
• 21 Mountain Climbers
• 5 Burpees

Finished up with the pledge, COT, Prayers, and annoucements.

Big Pappy

One great thing about IPC workouts is they are defined and really limit what a Q needs to do during a workout. In this case it was more about getting things set up before the workout. Our issue here is that we were using a 1/5 mile track, not a 1/4. Which caused us to have to figure out the run portions of the event the day before. So Bubba Sparxx and i hit the AO Thursday afternoon and worked it out. Which was most def worth the time. Went like this:

Everybody that showed decided to roll with the IPC workout. I had a lite version but we were all in. Had a timer at midfield that was on a pedestal  so it could be heard and seen. Marked off some points on the track to correspond to the run distances translated to the 1/5 mile track (a real pain). So off we went as follows:

50 Kraken Burpees – every 2 minutes run across the field and continue the reps. Finis, run

400 yards/meters

50  Lunge, lunge squat burpees- same 2 minute protocol as above.

800 run. 2-1/2 laps on our track.

50 Bonnie Blairs – same 2 minute protocol as above

1200 yd run. (YHC ran 4 full laps which is slightly more than needed. Better to go over than be under.)

Grab a pledge.

NMM:

Everybody hung pretty well! Tough crowd for sure. Not surprised. Dirt, Virus and YHC led the over the hill gang. Sparxx led the younger guys.  Everyone got done inside the 45 minute window. YHC recorded a time @ 41 minutes. It was an ideal fall morning to do this on which probably contributed to the success of the entire pax this morning. One aggravation was the grass has not been cut lately which the wet made it a little more of an uncomfortable event. Does anyone know why elementary schools in Gaston County have 1/5 mile tracks? That soul searing question needs answering! Why not a regulation quarter mile? Things I drink about. This one has me hitting the bottle aggressively!

Great morning, great work by all.

Tesla

Hey hey hey, look who’s here. We were Blessed to have Sir BEDPAN and the notorious T-SQUARE join us this morning. Except T was only there to drop off 2 dozen bricks for Painlab and then he had to make a 360. Thanks for the coupons!!  Mumblechatter took over the group and the fall weather kicked in. WooHoo!! We picked a great morning to get our ars outta bed. 

Bedpan did his burpee warm up and ten minutes latter we split and went our separate ways, Hallelujah! 

We grabbed a pair of bricks,  gathered around our Indian friend and began to play music for him. I heard he liked Rage Against The Machine, Chevelle, Korn and a little Slipknot. At least I know VOODOO approved.

Set one 2Xs – 50sec on /10 sec off (all exercised done with coupon/bricks)

Closed tate press, Single hand bench press, Closed grip Skull crushers, Standing triceps kickbacks, Close grip overhead extensions.

Set two 2Xs – 50sec on /10 sec off (all exercised done with coupon/bricks)

Pushup side step, Push up one hand on brick (alternate), Chest press, Chest press decline with knees up

Set  three 2Xs- 50sec on /10 sec off 

Knee high taps, American hammers, Heels to heaven, Baby makers, Flutter kicks, Peter Parkers, Chair ups

Lets wrap it up with a little Mary. You call it, then lunge around the circle while everyone else does the exercise. Some Jack called for Burpees out tha gate. Curls, Rear delts, then Imperial Storm Troopers.

Time is up, lets meet back in the lot.

Prayer requests for those with COVID and those that lost against COVID. 

Prayers to the family of Derrick High who lost his battle against it. 

It’s been a while since I have Q’d at the Gashouse seen an opening and took the Opportunity.
Whoopie gets all the credit for the Title, but I cant stop laughing its a good one.

Warm Up:
SSH, 5 burpees, Mo Rockin Night clubs, 5 Burpees, Monkey Humpers, 5 burpees.
I asked the pain lab guys if they wanted to add any to warm up, Time Frame called 5 more burpees to make it even.

Mosey to Grier parking lot.5 10 15 20 25
Burpees, Calf raises, Hill Billy Squats, Shoulder Taps, Arm Circles,
Do one exercise run to the end of the parking lot and back do the same exercise and add the next one then run again until to do all the exercises.
Mosey to the Library.
Dora Death Match: 100 Hand release merkins, 200 imperial walkers, 300 raise the roof,
partner 1 does the exercise Partner 2 runs a figure 8 pattern down the steps around the median back to the steps down them again and back to the beginning.

back to Flag:
Box Carry
Two men carry the box a said distance while rest do work. switch and repeat.
LBCS, American Hammers, Flutters, Freddy mercury’s V-ups,

45/15
1/2 burpees
plank toe taps
high to low plank hold
side plank rt & lft
butt kickers
high knees

time:

announcements:
Convergence next week meet at downtown pavilion 7am.
Extension run November.
Prayer request:
Bos Sister, Hucks Mom, guys traveling to Snowbirds, MW.
Derek High family, he recently passed away from Covid.

The BedPan is Full!

Truth can be fictioner than strange….. or maybe it’s something close to that …. We’ll see….

here’s some fun Gastonia facts:

did you know there’s at least one ( I’m  told 2, but can’t confirm other ) ….. bunker house…. There’s also a house on Hoffman road that half of the first floor is underground ( mucho  power savings)…. Also there is a tree planted 50 years ago that the homeowner says is a Redwood ….. house very close to Publix!

Pledge

Just how BAD can it get?

The warm up:
Plank …shoulder taps….merkins, LBCF’s, Mahktar N’Diayes, Smurf Jacks , jump lunges, Kneetar N’Diayes ( from Lake Wylie folks) yes these REALLY suck …. Use Kees instead of arms, hand release merkins, burpees, man makers, and brought back Skywalkers… and added new exercise …. The Mandalorian ( thought this up last night …. Squat all the way to the ground and “waddle” distance called just as if you were the Foundling, Child or whatever you want to call IT) patent NOT pending!

lastly let’s add a hand release merkin and a jump into the Man Maker….. truly suck worthy!

mosey to old abandoned bank for hip slappers

lots of queries about whether or not I hated the knees ( I certainly hate mine for the meniscus tear a few years back!) my vertical went from an impressive 4 inches to now 2 1/2 centimeters!!

• over to Gastones hill where I inform  the masses of Gastones latest,, seems he tried to move a refrigerator by himself and dropped it on his foot breaking his big toe ( maybe it was really his tibia).

so to honor him we would hop on one leg at every mailbox up 10 times alternating feet at each box since I neglected to ask which toe.

the really bad thing is instead of calling on ANY pax he called his old friend Turtleman to help who very sagely gave HIM directions on where to go and how to get there!

since I believe that Gastone threw out his back as well we now performed 5 HRM at each box up ( Purple Haze was amazed at how many boxes there were …. I think he lost count about 12)

lastly we had to nur and do 10 flutters count only one side up to first road ( now on right)

return home and as it is suicide prevention/ awareness month perform 22 single count merkins for the vets.

now it needs a to be told that Watts Up ( after a very lengthy stay away) has returned to the Labyrinth only he had a very wet CVS receipt that he proceeded to beat me mercilessly  with for neglecting backblasts and told me to pass this message along to Hipaa and Sledge and all the others that he will not tolerate this disrespect any longer … violators will receive the same “message”

and Watts Up also deserves credit for rucking prior to this morns beatdown

earlier in the workout there was talk about Slick being a station manager of Catawba station ….. I’m curious how he wound up with such a vague colloquialism ( why not go with dude, bro, fella or hey, you!) Do we already have a Mr. Burns? Smithers? Meltdown? Fusion? Fission?  Homer ? Anything ? 
Tool Time once called for a name change ( Braveheart) ….. perhaps, again?

announcements: snowbirds, jj5k, convergence, others

also…. Won’t you help me locate our next site Q for Labyrinth? Perhaps it’s calling out to you!

prayers Hushpuppys M, Watts Ups boss’s sister-in-law recovery, Big Pappy family

Last week on Slack, Slick sent query out about the use of acronyms and what’s up with all the different names etc of F3. This got me to ponder just how to use this in an educational Weinke that would challenge my knowledge, that of all who post as well as help to bring junior members of our group up to speed. Unfortunately Slick did not post today but hopefully others benefited and perhaps if Slick is one of few brave souls would to read this …..
Begin by disclaimer spelling out who I am as Q and what that  entails …. Moving into part of the core principles which I would elaborate in further detail as the workout progressed. I begin our exercises with Morroccan Night Clubs and then Toy Soldiers afterwards in order to keep us moving whilst I talked hoping to not be struck down as I was once not too long ago while talking on …. Never mind, water under the bridge! 
I then introduce the Imperial walker explaining that exercises can have single count ( call on one side, count both sides as single ….but that these instructions must be made clear to pax ( explains who and what the pax are then giving an OYO count explaining this too. Somewhere in this mumble chatter begins and I elaborate on how we are not professionals ( indeed I also point out how we should and do represent our community in that we are a cross section of all regardless of age or background … and that we all are here to improve ourselves and add something to the community ). Mumble chatter can help relieve tension or seriousness and even be used to “rattle” the Q in a fun manner. Nothing we do should belittle others … that is not the goal. Now I move us on into the realm of the cadence count explaining key differences in exercises using one motion twice ( merkin) as opposed to the flutter of each leg counting once in count.  Also that raise voice to single end of exercise. We then perform a small number of merkins, wide merkins ( or werkins), plank jacks, mountain climbers, diamond merkins, Spider man ( of Peter Parker’s) . Along the way explain how we are to remain in plank ( as in board plank) until released to “ Recover!” I explain how we meet in the gloom before sunrise or just before sunset and that we concentrate on three Main areas of focus being the legs, upper body and the core and that there are multiple workouts to help you achieve any goals you may have either with rucking with a weighted vest, running exclusively, workouts with coupons ( that these are bricks or cinder blocks) and that there is also Pain lab ( forgot to mention  That is when we use “toys”). I also point out how F3 is exclusive to men only that we do not tend to bond as easily as women but that this is a great vehilcle to move each other into role models for our families or in the community.  Along the way I also point out how we have now covered two of the three Fs  … fitness and fellowship and that we end with a circle of trust coming together in Faith.

getting onto our butts or 6 I now explain what the six is and that it can also refer to those in the back of the pack who need some assistance as we should never leave anyone behind. From here we would perform flutters, Lbcs ( or little baby crunches) Freddy Mercury’s, also the Bug boy which also is known as the WW1 and that if you lift your knees you then are performing WW 2 s.   Next on agenda is the S S H ( side straddle hop) or jumping jack. I showed two versions , one using a standard count and another speeding up the count. I also tell all that sometimes we can perform HIIT ( high intensity interval training ) doing as many of an  exercise in a prescribed time.  We would complete this round with 2 burpees as some exercises don’t need another name as they suck no matter what!

now came the fun part as I would have Folgers to call an exercise as I remember he has only led once before … he would surprise me calling out First American hammers and then Hello Dollys, neither that I had used up to that point. I then had him to choose an exercise in cadence for which he chose SSH.  
next I called on Cougar who gave us merkins In cadence along with flutters I think. 
both men did well and as I explained this was a teaching moment as we should strive to grow our newer recruits into the leadership roles that they will assume later on. This whole workout was created primarily out of a need to help the newer recruits as we have not had very many new bodies , in fact we have many absent faces and even lower numbers. 
niw we run over to gym behind Harris Teeter where a young lady last week planted flags spelling out never forget 9/11 . We planked for approximately one minute of silent reflection and then completed 25 merkins.  Mosey to Robinson Elementary ( no more light on track …. Take note!!!!) go to covered awning to do 2 rounds of dips, derkins and step ups and return home! 
there were of course many other things I explained on F 3 but just hitting much of the highlights…. Realize that this only scratches the surface !!!

prayers for EZ Riders family

Cougars Grand mother

Forest view high school situation 

1. Arriving as lightning flares and flashes across the sky …. Perhaps a portent? Couple of ladies out early …. No EC runners/ Rucker’s or other anywhere in sight .. in fact the parking lot looks almost as gloomy as 2 weeks ago.

   Then a flurry of activity as Whoopee, Folgers, Slick and Captain Stubing arrive followed by someone else I’ve not met yet … Maybelline! Pledge and give 3/4 disclaimer …. More than I’ve done in a while.
   Today was really surprising ( isn’t it always) as the mumble chatter almost was non existent ….yes, Whoopee stayed with us the whole time! Perhaps he’s in no nonsense mode just like me…

we would reminisce of Toto , discuss where the name Folgers came from , splashing merlot, why Maybelline,  I would realize that Slick lives on my route, and that he very craftily won the piggyback at the pool award on Labor Day! Then Professor Captain Stubing regaled all with knowledge of the Joyce family feud from the 1800’s(Slicks other name as well as Stubing)  asking whether he was a “possum” or a “raccoon”. He was unaware of this information. And we must not forget Bone Frog which my boy and Time Frame and his boy will be doing this weekend. folks may or may not remember Padre from about 3 years ago, he also will be there along with 19 others ( some of which are OC veterans ) he was the one who started me with this passion.

prayers were for folks battling depression, Turtleman, Flintstone family and boy whom we refer to as our .5 as he is mostly with our family and at vacation most often ….. last week he lost his main caregiver …. His grandmother.

doubtful anyone cares what happened but we did multiple stuff adding in Skywalker routine I’ve used before and bear crawl at pool ramp/ stairs ( don’t think anyone’s ever used this …run side to side touch curb and escalator/ de escalator but with a serious twist reverse the numbers so that each exercise sucked ( four corners 25-50-75-100 ….. do exercises in reverse but do same numbers as above attached to different exercises!!)   Lastly I also had pax to try this ( not so easy, but you should try if you’ve read this far!)  when on your six having finished any routine…. Roll up onto feet and stand up …. Do NOT USE HANDS  to push up !! Good luck .
Timed perfectly 

The daily double.
Q this morning. Q this afternoon.

Not enough pax to play frisbee football since 2 masochistic psychopaths did the ipc.
Call an audible.
Warmup SSH in cadence.
Mosey to short field.
Moroccan Night Clubs.
Dirty elevens with Merkins, squats, LBCs across field.
100 more lbcs. Low slow squats. Hipslappers.
Ran passing route tree drills. Unlike the prom, we all scored.
Burpees at every light pole back to flag.
Announcements
Same as previous
Prayer requests
Same as previous.
Purple Haze coworker
Oompa’s friend passed.
YHC took us out.

Showed up at THE PUB, on a beautiful Thursday fall morning with temps in the low 50’s. Perfect weather for a run.

Sister Act and Dr. Seuss must have kissed and made up as they were sighted skipping hand in hand about a mile away up Hoffman Road while YHC was driving in. Sister Act had his usual glowing words of encouragement to YHC as he passed the Q on the way back to the flag. No rule that says you can’t Q from the six.

At the start, we pledged, all experienced PAX, so no disclaimer. I offered people’s choice of route by telling all to run where ever you want, how far you want and how fast you want, just be back at 6:15 for COT.
All declined to choose a route. Like a bunch of whiny teenagers they bitch when you boss them around and bitch even more when you give them a chance to decide something for themselves. Bitch, bitch, bitch, the Q’s not leading us. Bitch, bitch, bitch, we don’t know what to do. So YHC compromised and they were ORDERED run to Martha’s and back.

Slaw got an early Halloween jump scare. Boo! Underwear change. Ask him.
Sister Act’s and Dr. Seuss’ vehicles were gone when we arrived back at the flag for the COT.

Announcements
JJ5K Saturday 9 am Common Ground
Iron Pax Challenge today (Freight is trying hijack Oompa’s Q tonight at Midoriyama)
Iron Pax Challenge Old School Saturday
Convergence Oct 2 Downtown (All other AO closed)
Extinction Run in November

Prayer Requests
Huckleberry’s mom
Turtleman
Big Pappy
Roscoe’s coworkers
Roscoe’s neighbor who passed from COVID
Others not mentioned

YHC took us out.