Category: Backblast (Page 406 of 904)

You open the door when you ask your Q the day before if “we need kettlebell tomorrow” and then you fartsack. Now I’m not just picking on HIPAA. This goes out to all of you knuckle heads that ask your site Q the day before and then you don’t show up… Rudolph, Toro. You know who you are, I mean WTF3 man! …..disclaimer, if some emergency happened over at HIPPA’s house this morning, then I apologize, but that is your only excuse. 

AND, while I am at it. When you are site Q and you have someone cover Q, you are supposed to be there too…. Where is my man Time Frame. You better have a damn good excuse too. Love ya, mean it!!

…..Back to the fun stuff

Tube was cutting it close this morning, I will admit. Mother nature calls for me first thing in the morning. I will blame it on her.

5 men show for a classic core workout with no weights. My right SI joint has been screaming at me and it is just now letting up, so no added weight for me today.

We start with some warmup stretches for 5 minutes, then begin our 3 sets:

Set 1:

50 secs of work/ 10 secs of rest for transition to the next exercise. 

Side Straddle Hops, Squats, Grass Pickers, Imperial Walkers, Merkins. Rinse & Repeat 1 X

Set 2:

Crunches, Flutter Kicks, American Hammers, Big Boy Sit-ups, Heels to Heaven, Mountain Climbers. R&R 1X

Set3:

Burpees, Carolina Dry Docks, Reverse Crunches, Incline Push-ups, Triceps Dips. R&R 1X

Good work men! Thank you for showing up this morning to get your day started right.

Prayer requests:

Turtleman’s recovery, Orangemans’s M is traveling to LA for work, Diabetic children and for the people that feel the need to steal. We are in a very unique time right now and people are stealing from department store brazenly out in the open. Homelessness is out of control. We have never seen the likes of what we see today. Take a moment today to just pray for those less fortunate. Humble yourself and reflect if you are having a bad day. Amen

So, I almost always try to bring something different when I Q. I don’t know that I have ever used the same weinke twice. With that, I learn a few new things I like and try a few things I haven’t. I almost always bite more off than I can chew, in hopes to push everyone else as well as myself. With that said, I had to change my tabata timer from 2 mins on and 20 seconds off to a minute and a half on. 2 minutes on was a bit too much.

I was reading somewhere that the main difference between exercises with weights versus cardio is that your body’s metabolism will often continue to burn calories after the workout, where with cardio you are only burning during your movements. So, with that in mind, I brought 8lb. yard blocks that sat outside in the rain last night.

The Warm Up:

‘Roccan Nigh Clubs – in cadence
Arm Cirles Front
Arm Cirles Back
Abe Vigotas

Grab blocks!

Fellowship Mosey to the Tennis Courts

Tha Thang:

3 exercises – 1:30 on and 20 seconds rest

• Squats with blocks
• Nolan Ryan Merkins with blocks
• Curls with blocks

Run a lap with the bricks

• Lunges with blocks
• Man Makers (Clean and press with blocks)
• Chest Press with blocks

Run a lap with the bricks

• Squats with blocks
• LBC Flys with blocks
• Overhead Press with blocks

Run a lap with the bricks

• Reverse Plank Tricep Press with a kick
• CDDs
• LBCs

Mosey to truck to put blocks back.

Pledge

Balljoint called 22 Burpees – for the vets

Announcements:

• Tubing on August 7th – See Allen Tate for details
• Snowbird in September
• JJ 5k on the same weekend as Snowbird
• F3 Dads workout on August 21st at Folsom

Prayer Requests:

• Volt and his family
• Big Pappy and his family
• Sarlacc and his family
• Sister Act and his family
• Turtle Man
• Uranus and his family
• Achey Breaky’s son

Thanks for the chance to lead. I don’t know about you, but I feel like I got my monies worth. Welcome FNG (my first to name) – Matt Leonard (now known as “Pallet Jack”)!!!

16 HIM were ready to man up for a 5 mile mosey in the heat and humidity.  The route was from the pub to the greenway and back which meant a nice little jaunt up the gut check.  The pub was happy to welcome Huck to  present awards to top two  finishers of his monthly 5K. (Seuss and Sargento)

Prayers

Flintstone’s Grandmother

Termite’s nephew

Sarlac

Easy Rider’s  family

Another hot, humid morning on the coast of SC.  Guys and girls gather for a joint beat down.  Warmup SSH IW Gravel Pickers 15 x IC.  Stretch.

Mosey out the neighborhood.  Area where we were staying had two entrances about 1/8 mile apart.  Move between entrances doing a form of merkins at one, and a form of SSH at the other.  Each time cross the middle, 5 burpees.  Start with 10 hand release merkins, other end for 20 SSH stopping for burpees in middle.  Back to other end for 10 hand release, plus 10 regular merkins.  Other end for 10 SSH plus 10 toe touch SSH.  Other end.  Continue until get to 10 each hand release, merkins, stagger left arm high, stagger right arm high, diamonds.  Other end was 20 each SSH, toe touch, seal jacks, smurf jacks, and star jacks.

Lunge walk to end of road and back. Time for few mins of Mary called by the girls.

Back to flag,  Orangeman M did not have a name, so now Raquel known as Dodo Bird.

YHC took us out.

Fun week.

Tiger

YHC took a little R&R day one of vacay, stayed in the sack.  That is not accelerating.  Time for redemption.  Hitched on the ruck for a few hot, humid miles around Debordieu Colony.   BOS had no weight in his sack, so he went to raid a construction site.  That works.  Time to walk.  Did some talking, swatted some (a lot) mosquitos, and thought about what could have been but thankfully wasn’t. 6.6 total miles.

Pledge at Pilgrim shovel flag.

Time to hit the beach!

Tiger

Warm Up:
MoRockin Night Clubs, Gravel Pickers, Abe Bogata,

Mosey:
Started the morning off with some 11s Merkins and Werkins.
Then some WW2, Big Boys, Flutters, 45 on 15 off to rest.
Mosey back to parking lot
SSH, Seal Jacks, Scissor Jacks, 45 on 15off.

Wall sits, Dips, Balboas, LBC, 45 on 15 off multiple repeats.

Final was the sweatiest:
1/2 Burpee, Plank Toe Taps, Side Plank switch halfway, Low plank hold, Butt Kicks, High Knees, Jump Squats,
45 on 15 off.

Fellowship mosey back to the flag and we were drenched, I like to blame it on the intense work out but most likely was the good ole Humidity!

Prayer Request: Each other, those struggling with addiction, spoken and unspoken.

The Bed Pan is Full!

I decided to do something a little different than I had seen so far. We went with a Crossfit style AMRAP for 2 rounds. Each station had a different challenge for everyone.

Warm Up:

Don Quixotes IC

Gravel Pickers IC

Mosey to the Tennis Court.

The Thang:

First round was 1:00 work/0:30 rest.

Second round was 0:30 work/ 0:10 rest.

Jump Rope

Perkins??(Merkin with a 20 lb. sand bag pull across after each one.)

Hollow Logs

Turkish Get Ups with 10-50lb weight

Ab Rollouts

Mountain Climbers

Big Boys with 20lb sand bag

Ranger Merkins

Werkins

Side Lunges

LBCs with 20lb sand bag

Flutter Kicks

Squat Press with 10-50lb weight

Touch Downs(Side step touch the ground, then back to center)

Lunges with 50lb sand bag

Dead Lifts with 75lb sand bag

Planks

Rope Slams

Prayer Requests: Spackles Grandmother, Sarlacc, Big Pappy’s family, All Pax

Announcements: SnowBird Men’s Retreat, JJ5K