Category: Backblast (Page 410 of 904)

This was the second dads workout of the summer with just one more to go.  Make sure you bring your 2.0s out on Saturday August 21, 2021 to Biggerstaff Park in Dallas (Folsom).  These kids are awesome.  Its so much fun to watch them just be in the moment and having fun and best of all, they are doing it with the most important men in their life.

Thang:  We gathered in the parking lot and ran, walked, jogged up to the field at Grier where Wojo had been hard at work putting the obstacles and coupons together.

We circle up and start the warm up.  Gravel pickers, Don Quixote, Arm circles and SSH.

Wojo moves us to the field to for running drills: All drills were to the end and back. High knees, butt kickers, running skips, skip jumps, side shuffles, bear crawls arms in, bear crawls arms out and gorilla hops.

Move to the end of the field for cone and ladder drills x3.

Balloon relay.  Grab a water balloon and run to chair, pop it and run back and tag your partner.  Repeat until all done for the winner.  Next was the “fill the bucket relay” where you took a cup of water to the other end and put it in the bucket.  Turns out that team #1 won both.  Wojo was on both so I presume a fix was in.

Sharks and minnows with a twist.  first time tag your own 2.0s but there are boundaries so the kids cant go wherever they want.  Next, the kids take a water balloon to hit their dad. If they miss, they do five burpees, if they hit, the dads do five burpees.

Thats time so we circle up, name two FNG 2.0s, COT gather up the coupons and head back to the lot for snacks and drinks.

As of yesterday at 1800 hours I’m officially on vacation. We’re not leaving town until Sunday so I was going to post this morning regardless. Whoopee’s calf is jacked up so he called for a Bootcamp Q, I accepted. GasHouse was going to be busy with F3 Dads having a bunch of energized 2.0’s along with Hermie leading the Pain Lab. Thankfully Sargento reeled in yet another EH with his cousin Connor Cherry. Dragging Queso along for the ride he was responsible for half the PAX at bootcamp. So I cut him some slack this morning and allowed him to mumble chatter as much as he wanted and even play some mu-zak from his eclectic playlist. With an FNG present, I expounded upon the disclaimer while Watts Up and Hermie programed their blue-tooth speaker. At 22 years young, our FNG looked fit to handle things – but for the rest of the PAX I emphasized proper form over reps. Let’s get it on.

Warm-up:

• SSH IC x 10
• Toy Soldier IC x 10
• CDDs IC x 10
• Imperial Walkers IC x 10
• Side to Side Lunge IC x 10

Pledge

We moseyed out of the Schiele across the street to the back of Akers Pharmacy. This workout first originated December 19, 2020. It was 29 degrees outside and I only had JJ and Linus join me that frigid day. I liked the format of the workout and flagged it for another occasion. Today was that day, only it was about 80 degrees with a blanket of humidity hovering. It didn’t take long for the sweat to begin. I’ve used this portion several times and consider it one of my “go to’s” as much as Sister Act leans on Triple Nickle or dirty 11’s. Line up at the basement wall at the back of Aker’s Pharmacy. Get vertical for Hip Slappers – count each slap – 10 total. Feet off the wall and into plank for 10 Plank Jacks, then Bear-Crawl the parking lot to complete 10 Merkins. Take a lap up the hill and around the building. Repeat two more times for a total of 3 rounds complete. Queso lamented he’d work shoulders yesterday. Here in lies the challenge of F3 and overworking certain muscles. Each of us know our limits and when we need to pull back on occasion. The goal is to remain on the active roster and not the IR. At a brawny 16 years of age, that is not an issue for Sargento’s eldest 2.0. Flintstone rattled of a 10 count and then I went over the 5 Core Principles of F3 for our FNG:

1. Free of charge
2. Open to all men
3. Held outdoors, sun or rain, heat or cold
4. Peer led
5. Ends in a COT

Unlike Dark Helmet, that took about 120 seconds and we were off to the next thing. Run to the Boy Scout hut at the back of First Presbyterian Church. Awaiting is a pile of old stones left-over from the church’s construction. For any future Q’s at the GasHouse, make note of those free coupons if you wish. We all grabbed stones of various sizes and unlike his namesake, Flintstone grabbed a small pebble – I guess his muscles were tired. We moved to the front of the hut to use the two-foot wall.

• Step-up left x 10 w/ stone
• Step-up right x 10 w/ stone
• Dips w/ stone in lap x 10
• Complete 3 circuits

Next set:

• Squat Thrusters pressing stone overhead either during or after the squat (PAX choice) x 10
• Merkins x 10
• Flat on back – arms extend overhead w/ stone, pull straight arms until over chest, the fold to skull crusher x 10
• Complete 3 circuits

Keep your stone and mosey to the bottom of the hill leading to youth house. With an even 6 PAX, we split into partners. P1 would run to the building and return while P2 did the strength work until their partner returned, taking breaks as needed:

• Alternating lunge w/ stone
• Curls
• Shoulder Press
• Front Raise

Put the stones back and then head over to the shaded side of the church parking lot near the portico of the fellowship hall. Only about 15 minutes left so we filled the remaining time with 11’s. Hand-Release Merkins and Squats. We had about 3 minutes left or so. I told Queso if he could out-run his dad back to base we wouldn’t do any Mary. Queso takes off…little does he know we were going to run out of time regardless. That’s a old Q mind-trick.

COT: Only announcement is to bring items for July service project: hairbrush, comb, gum, mints, etc. Prayers: Uranus, Turtleman, Stroganoff. We named the FNG quickly. He had some scratches on his lower legs from being in a field, Whoopee yelled “Chigger” and that was that.

I’ll probably keep this Weinke within arm’s reach. It’s a good one for the GasHouse to do with just the right amount of strength, cardio, running, etc. I got to run with Swamp Rat (named by Tesla) a few weeks ago. This was his first post at the GasHouse – hopefully he’ll return as Whoopee’s mission is “To Make GasHouse Great Again.” Red rope hats with MGGA are on order – check MudGear. I’m taking off for a few days but I know you guys will be taking care of business. I’ll try to get some OYO workouts while away so not to be the 6 when I return.

Thanks for the chance to lead.

SS

The Storm Flag was planted…. 2 out of 3 Pax posted in Debordieu Island (Georgetown,SC). The third fartsacked with an assumed hangover.

Started with a pledge and then headed off through the neighborhood. Stopped along the way to add in some pearls. CDD’s, LBC’s, Lunge Walks, Flutters, Merkins, American hammers, Moroccan Nightclubs, air presses, squats were all part of the string of pearls.

We found the beach access and ran about a mile down stopping along the way to save a few starfish (there were hundreds stranded at low tide)

We also spotted 2 gators and a few crabs of varying types.

no announcements.

Prayed for Turtleman, Uranus, and PAX that are traveling.

We started with a few stretches, just because we don’t wont to pull a muscle rucking, right? I thought everyone was here then Woody showed up, hurray!

Let’s head to the trails at Martha Rivers. Every 3 minutes we would stop and do and exercise. It varied between merkins, squats, over head presses, lunges, etc. I had some good mumble chatter with Watt’s Up as he and I lead the ruck. We stopped at the pull up bar to test our strength. Looks like I have a lot of work to do. I’m a work in progress, let’s say that. Some accepted the challenge and some chose extra squats instead. We made it back in time to do a few extra exercises in our circle before time was up. It was great to get the work in this morning with you guys, thank you!

Announcements:

Freight still needs donations this month for his service project.

F3 Dads at Gashouse this Saturday.

Prayer requests for Turtleman and Uranus.

With no one on the calendar for this morning YHC decided to take the Q and being site Q I try and and let other Pax lead and pick one up when the opportunity arises. So the opportunity arose and I stepped up. The crowd was light but the work load was heavy!

WORK LOAD:

WARM UP:

Don Quixotes  ICx15

Toy Soldiers  ICx15

Moroccan Night Clubs   ICx15

Renegade Burpees  X5

Mosey to the cut through road at the triangle

22’s on the hill

BBS at the top

Merkins at the bottom

Mosey to track around the pond:

50 Merkins, 50 LBC’s, 50 Squats, Merkins

Take a lap after each exercise

Mosey back to parking lot

PRAYER REQUEST:

Big Pappy and his mom and family,  Sister Act and his family, Ozark’s friends

ANNOUNCEMENTS:

F3 Dads Saturday at Gas House

Thanks for the opportunity to lead and great work this morning amigos!

Wichita, on to the next one

We got out there and put some work in this morning!

Thanks to all who were there that pushed me to be better this morning. I appreciate it👊🏻

Announcements

F3 dad this Saturday at Gashouse
Snowbird September 24-26
50 miler September 3-4
Over 100 bags to give out for the people in need

Prayer Request
Slaw daughter
Turtle man
Stroganoff
Each other
EZ Rider
SA daughter
Big Pappy family and mother
Sparky’s dad
Newton M and baby
Q

Served up meatloaf …..

Rehash of last weeks warmup

Then ….. Surprise surprise!! Open tailgate exposing the tiny coupons spaciously nestled in bed of truck …. 8 bricks and 2 sets of dog bone weights … thankfully also had a set of “light” dumbbells
Mosey to pool area of Subdivision for 5 brick assisted ( or not) burpees
Mosey to previously names Gastone’s Hill but since Gastone hasn’t posted in over 3 years AND seeing how Woody now owns 1/42 of that road …… the pax voted unanimously (240 sealed and unsolicited mail in ballots ….. I can personally vouch for their integrity)
First trip up ten squats per box on right
Second trip can be with or without nur up and each box now on left 8 flutters with arms extended up count one side
Third trip was 6 American Hammers count one side
Pax enjoyed story time where I spoke of current read “ WWII Last Man Club of Gaston County Stories of the Honor Guard”
A family member of one of their service men compiled these stories, recollections , reminiscences and anecdotes. Anyone unfamiliar with the term Last Man Club … it was begun with WWI and the last survivor would be the last man …. As their numbers dwindled WWII vets recognized the need to continue for their group and the last survivor passed a few years back. If you know of any vets … esp that serve anywhere during any conflicts or war speak to them …. Not only will you be enriched by what they say but certainly many would love the opportunity to recollect.
Prayers for E Z Rider family, Turtleman , friend in Rock Hill of Captain Stubing with heart troubles and praise to the doctor he spoke to for praying over him after
Also prayers for those traveling vacationers

The Region’s PAX may have read the recent headlines that the (unofficial) Burpee Ban had been lifted at The Ricky Bobby.

Cries of freedom were heard all through the land. The PAX repeatedly rejoiced today, in cadence, in proper 6-Count Burpee form.

WARM UP:

Alarm Clocks; Burpees(IC), Moroccan Night Clubs (IC), SSH (IC)

THE THANG

Mosey’d over to the field for:

Double Dirty 11’s
We started with 10 Mountain Climbers, 1 American Hammer, then a Run across the field, with a Burpee at the middle. On the other side we did 10 Alternating Leg & Arm Extensions and 1 LBC.

We made good use of the track for a Bataan Death March. This is similar to an Indian Run, but the last guy in the line drops for 3 Burpess, then runs to catch up to the PAX.) We did 2 laps of this.

Sargento did an extra set of 3 Burpees at the end for an unknown reason, although YHC had already given the instruction to stop. It’s possible that now with the Burpee Ban having been lifted, that an unexpected love for burpees may be setting in. However, at the same time, one has to consider that he was unaware of the upcoming set, which included a generous amount of burpees.

We re-used the middle of the field for:

Super-Fun, Still-Un-Named Routine (nothing catchy comes to mind, but maybe “4×10 Sprints”)
10 Burpees IC, 10 Ski-Abs IC, 10 Tuck Jumps, 10 Merkins IC
Rugby Sprint across field (hard run, then walk back)
We knocked out nearly 4 sets, then it was time to head back for about 1 minute and 30 secs of Mary.

Mary was short today, with only SSHs and LBCs.

Time.

COT

Announcements
F3 Dads at Gashouse this Saturday
The Global Leadership Summit @ the The Pointe Church. Aug 5-6
Spots still available for GrowRuck24 in Charlotte Aug 7

Prayer Requests
Nutria vacation safety
Uranus’ baby
Buckshot vacation safety

Name-O-Rama on Twitter

Sargento took us out.

—Bubba Sparxxx