Category: Backblast (Page 389 of 904)

PAX,

It was announced late last week that Tuesday’s edition of the Bulldog would be heavy on the Yoga with other stuff mixed in the keep up the heart rate.  YHC was just wanting to throw it out to see if there is any interest in a Yoga centric workout among the PAX.  Especially the Painlab regulars.  Turns out there is.

We did:

Pledge

Standing stretches and poses:

Prayer

Upward Salute with bends back and side to side

Table

Chair

Tree

Warrior I and II

Triangle both sides

Runner

Seated Twist

Lying down:

Boat

Reclined twist

Child’s

Garland

Corpse

Exercises:

100 merkins

100 SSH’s

100 Squats

200 LBC’s

5 Burpees

COT Prayer

Whoopee trained for the Chad1000 step up challenge.  He did 420 step ups in 30 mins all with a 45 lb ruck sack.  Solid work.

We all had a great workout and some awesome fellowship.

Rudolph is schedules to build on this workout on Oct 5th at the Bulldog.

Q’d up next week it is Nutria. Come n get it!

Convergence is Sat, Oct 2 Downtown.

It was my honor.

AYE!!!!!!!!!!!!!!!!!

Timeframe

4:41 am – my alarm goes off. I lay in bed a few extra minutes, thinking a 2nd alarm will go off. It never did and I woke back up in a panic about 5:06 am. Rush to brush my teeth, throw on some clothes, and rush to Folsom. I arrived with about 3 minutes to spare, which is good considering I had the Q. Our esteemed 1st F Q has been known to stand-up the good men of Folsom from time to time but that was not happening today! (OK, he did it once or twice, we all know Short Sale is a HIM. I’m just busting his chops)

I took a few minutes to decide on a weinke and we clock in to do some work at 5:30 am. Spackle joins us as we get rollin’. Just in time brotha!

Warmup:
Sidestraddle Hops – 17 in-cadence
Toy Soldiers – 10 IC

I made sure to announce there would be no burpees of any kind today. I feel like that was a popular decision. My back has been hurting me the past week so I can’t do it…so I won’t Q it. Speaking of my back, I needed a little extra stretching time this morning and, from the looks of things, the other guys needed it too so we did some various stretches and some Yoga poses to get things loosened up and get the blood flowing. Now that we were properly warmed up, we hit the streets! Let’s mosey.

We took the long way to the flag and did 17 more Side Straddle Hops in cadence at each light and then finally 17 at the flag pole. We then did 5 more. Along the way, someone caught on that there was probably some significance to the 17. These men aren’t as dumb as they look! We did 175 total Side Straddle Hops in honor of my fantasy football team putting up 175 this week against HIPAA! I’ve been badgering Huck for 2 days straight about his teams struggles so we also did 2 extra reps in honor of Aaron Rodger’s performance this past week. Pledge to the flag and mosey back across the entrance to the parking lot.

Elevens – Merkins and Sumo Squats. Stogie was kind enough to remind me of the proper Sumo Squat form so curtly pointed out by Wirenut during my last Q.

About that time, Stogie had to check out and leave to get his kids ready for school. We had a quick 10 count and then proceeded to run him down on our way back to the parking lot. It appeared to me that our mosey pushed him to switch from his Connor McGregor Flamingo Walk to a mosey as well so we’ll count that as a win!

To the courts for some Four Corner Escalators. I let each Pax choose an exercise along the way and they counted the reps. Corner 1 – (Ball Joint’s choice) 10 Mountain Climbers IC. Corner 2 – 10 Mountain Climbers IC and 20 Merkins (Spackle’s choice). Corner 3 – 10 Mountain Climbers IC, 20 Merkins, 30 LBCS (Sarlacc’s choice). Corner 3 -10 Mountain Climbers IC, 20 Merkins, 30 LBCs, 40 American Hammers (Purple Haze’s choice). Nice work, we had 5 minutes left so we mosey back to the parking lot for some Mary.

Montross called 10 Cocks on a Bike in cadence (an exercise Wojo made up that looks like a cross between a Dying Cock Roach and a Freddie Mercury)
Sarlacc called V-ups, Haze called Oblique Crunches, and Spackle called the exercise (can’t remember the name) where, while on your 6, you lift your legs up and then back down, then go out and back to center…similar to a box cutter). I don’t remember what Ball Joint called either but I’m sure it was awesome.

Time!

COT –
We talked a little about men carrying stress and struggles in different ways and that’s something we can all be watching for and helping support guys as they’re going through struggles. We prayed for a few of you Kotters (and a few guys in particular), Pappy and his family, Barrel Racer, and all the families grieving death right now. It just seems there are so many people dying around my circle of friends right now…some COVID-related but lots of other things as well.

My weinke wasn’t as planned and polished as usual. I had a general direction to take us and figured I could lean on the rest of the guys to help fill in some blanks on the Four Corners work. I was surrounded by a group of good men and leaders this morning and they stepped up just like I knew they would. Appreciate you guys!!!

• Montross

We got some work in. Sarlacc and YHC made a wrong turn. We spoke on commitment.

Sign up for the JJ5k

Luke 17:32 – “Remember Lot’s wife.”

Had 2 different plans in the works.  Depended on who showed.  When it was time at 5:30, everyone who was there was signed up for the Iron Pax Challenge.  With only 1 of me, and no need to split up, we all did the IPC.  Gator showed up a few minutes later and joined in and still beat me.

The Thang:

IPC Week 0

The track at TRB is 0.2 miles long, so it’s a little short, so we improvised a bit, and here’s what we came up with:

• 100 Merkins
• 2.5 laps
• 75 Merkins
• 4 laps
• 50 Merkins
• 5 laps
• 25 Merkins
• 6 laps

Work for time.  All keep track on their own watches.  Was a tough beatdown. Good push from all PAX.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Totally forgot to write this backblast. Dont really remember exactly what we did but it was mostly running drills, form running, etc. It also rained a lot. Felt pretty dang good to be honest. Thanks to all the guys that showed up!

YHC hasn’t been able to make it to the hot box much this summer, good to get out there.  Small crowd, I hear the regulars were drinking wine and watching shows.  5:30, let’s go.

Start with the mission of F3, to plant grow and serve small workout groups for men, for the invigoration of male community leadership.  Expand on that a little, workouts serve many purposes, one of which is to mimic life in some ways.  For some they are easy, for some difficult, but for most somewhere in the middle.  Reach out those brothers going through hard times, that starts at the workouts.  Keeping that thought, YHC asks for everyone to pick up the six at the end of called activity.

Pledge.  Warmup of SSH IW and cotton pickers. 15x IC,  and then some stretching.  Mosey to the hill on the service road beside the lake.  Pass Mayor on the way, he messaged that the be a little late.

Get to the gate.  Call 20 big boys while we wait on Mayor.  Go down the hill to the side of the lake.  10 hand release merkins at bottom, 10 squats at the top.  5 rounds.  As all complete 5 rounds, everyone picks up the six so we can all finish together.  Took most of the time, but a little left.  10 slow crunchy frogs IC.

One more thing.  YHC speaks of how often in life there is not  a choice to quit or not give it your all.  We do what we do to get better, in an effort to be the best we can be for those around us.  YHC says to give it  all on the run back to the flag.  Hard way to finish.  It supposed to be hard.

Nice work men.

Announcements:  JJ5K 9/25, convergence 10/02 downtown, extinction run 11/06, Christmas town 5k, service items (crackers, fruit cups), go extra mile

Prayer requests: Barrel Racer, friend of Lil Sweet, friend of Mayor, Westside and family, family of Katie Sparrow

YHC took us out

Always an honor

Tiger

There were 11 total for The Yank (8) & The Bunker (3) on the morning of 9/11.   We welcomed an FNG, Jeff Rhyne, who will now be known to the PAX as “Rug Burn”  w/Respect!

WARM-UP

• Alarm Clocks, Burpees, Arm Circles, High Knees, Yoga-ish Hamstring/Glute Stretch

THE THANG

• 4×10 and Hill-Run behind Main Street (Old Mill Hill)  – (10 Burpees, 10 Ski Abs, 10 Tuck Jumps, 10 Merkins),  Hard Run up the Hill, (Repeato 3x)
• Mosey to Stowe Park
• 11’s     Mike Tysons and Dying Cockroaches, run the path from Myrtle to Pavillion
• Jacob’s Ladder:  Hard Run up hill, Burpees at the top, increasing burpee reps from one to ten;  Two Deep squats at bottom each time
• AMRAP – 15min, at Pavillion:  10 CDD, 15 PlankJacks, 20 Bird-dogs, 25 FredMercs , 30 Calf Raises.  Run path, Stairs to Main St and back
• 22 Merkins in remembrance

Along the way, we also discussed the Five Principles of F3, as well as the meaning and the need for Preparedness:  Get Right, Live Right, Lead Right, and Leave Right.   Finding and doing hard things strengthens your “muscles” of  perseverance and resilience.

COT

Pledge

Moment of Silence for 9/11, on the 20-yr anniversary.

Announcements

• JJ5k – Fundraiser and 5k Trail Run in Stanley Link to JJ5k
• Extinction Run

Prayer Requests

• Praise for Tooth Fairy’ daughter’s Spina Bifida improvement
• Voodoo’s old college roommate’s daughter and nanny in serious accident
• Our Nation and the ones we lost from 9/11
• Those who stepped to help on 9/11 and afterwards

Orangeman took us out in prayer.

Name-O-Rama

Link to Name-O-Rama on Twitter

—-Bubba Sparxxx

I took the Bootcamp mainly because my back is doing pretty well.  Lesson for my Painlab crew; if you can, you should Bootcamp (at least from time to time, we do love our metal).  I didn’t think about it being 9/11 until a few days later.  When I think of 9/11, I think of courage.  I refuse to let anything else take priority status for the remembrance of 9/11, than courage.  “Let’s Roll”, going into towers, jumping off buildings hand-in-hand, that day is shall be remembered for courage.  I think I can intertwine this message into a Q….

Today, the Pledge of Allegiance is first.  Thanks goodness Watt’s Up has a flag on his truck; no shovel flags!  We’ll get to that.

Disclaimer.  Warm-Up (standard Iron Wolf).  I won’t bore you, but all muscles warmed-up over 5-6 minutes.  We see Pizza Man running laps above us.  Solo Iron Pax?   Now we’re talking.

Time to split up.  Where is the Painlab Q/Site Q??  Holy hell, Tube ain’t here.  Voodoo didn’t miss a beat, and took it on.  I yell “follow me”, and we go:

Run to Schiele wall.  Wall sits.  30 seconds later, 5 burpees.  Rinse and repeat x 3.  Up the hill we go, stop at the top for 20 Monkey Humpers.  Follow me some more; lateral run left through the parking lot, then backwards, then right, and then down the hill we go.  All the way down….

At the bottom baseball field, I said that at the very first F3 we had, the Charlotte crew took us to a hill and I learned what a Jacob’s Ladder was.  I got broke off on that.  It took an encouraging word from Swiper to push me to get it done.  Linus will remember.  I took pride in pushing that day, maybe why I keep coming back.  To honor this, we will show courage in this attempt:  11’s, Navy Seals at the bottom, bear crawl to the top, Imperial Walkers at the top (both legs are 1).  This is deceptively tough.  Lots of merkins.  I love the damn things.  We got about 1/3rd of the way, and since we were getting fragmented, I got us in one spot and we did the rest in unison.  Good pushes here!  Barely any modify.  That hill is large.

Move up to the track.  Pizza Man is in cooldown mode.  Not us!  Dora 1-2-3.  With a twist.  100 merkins, but every Diamond Merkin is worth 2.  200 squats, but every jump squat is worth 2.  300 LBC’s, but every WWII is worth 2.  Good partner work here.  Not much chatter tho.  I looked at my clock, holy hell it’s 7:41.  Omaha the LBC’s.  We move the track for Sprints.  Single file line, 25 yard sprint, one man after another.  We did 6 each I think.  I love sprints, I hate running.  It makes sense.

Jog up to the parking lot for the last bit; Dr. Feelgood Drillers.  I created these in honor of Dr. Feelgood and F3 in honor of F3 moving me at my time of most need.  This was…..disjointed.  But fun!  It’ll gas you since it’s all gas, no brakes.  Wasn’t long enough, but it was close to time.  Circle up, bells.

Announcements:

JK5 in 2 weeks (we can ruck it we think :)); Christmastown 5K which will have chariots!

Praise: emphasis on courage shown on 9/11

Prayers:  Voodoo’s college roomate’s daughter and nanny in serious accident; Our Nation; For Unity

I prayed us out, after a semi-brief diatribe; we pray for Unity, and that’s exactly what we’re going for when we sharpen iron.  We are learning to be better leaders.  Show compassion, listening and openness.  It works.

MOLESKIN – we did the 11’s as a big ol’ team.  We did Dora as 2 man teams (partners).  We did sprints as solo work.  No matter how you deal with an obstacle, whether it be the whole army beside you, or just with one other person to share the load, or by yourself, keep pushing, keep pounding.  Courage in the face of adversity.

AWARDS SECTION:

El Toro – “Big BOLLER” award

Watt’s Up – “Gimme some more” award

JJ – “this workout ain’t #### to me” award

Slick – “hey, I’m getting better at this” award

Pacer – “you cannot out-gut-check me” award

Hushpuppy – “my last sprint will be faster than my first sprint” award

Great work guys.  Always a pleasure.

Rudolph