Category: Backblast (Page 413 of 904)

13 men at The Storm

Warm Up:

SSH x 20(ic)

5 Burpees

Gravel Pickers x 15(ic)

5 Burpees

Hillbillies x 15(ic)

5 Burpees

The Thang 

Mosey to the big parking lot beside the school.  Here we lined up at the walkway facing the length of the lot.  Do a suicide style routine using the 5 grass islands. Exercise routine consisted of 3 Rounds.

Round 1:

5 Burpees, run to 1st island for 5 Hand Release Merkins, run back

5 Burpees, run to 2nd island for 10 HR Merkins, run back

5 Burpees, run, 15 HR Merkins, run back

5 Burpees, 20 HR Merkins, run back

5 Burpees, 25 HR Merkins, run back

Round 2:

5 Burpees, run, 5 Big Boys, run back

5 Burpees, run, 10 Big Boys, run back

5 Burpees,run, 15 Big Boys, run back

5 Burpees, run, 20 Big Boys, run back

5 Burpees, run, 25 Big Boys, run back

Round 3

5 Burpees, run, 5 Jump Lunges, run back

5 Burpees, run, 10 Jump Lunges, run back

5 Burpees, run, 15 Jump Lunges, run back

5 Burpees, run 20 Jump Lunges, run back

5 Burpees, run 25 Jump Lunges, run back

Stay in parking lot for some more work.  Start at the upper corner for some 4 Corner Escalator work.  Perform 10 Mike Tyson’s at 1st corner.  Mosey to next corner for 10 Mike Tyson’s, 20 Imperial Walker Squats.  Continue to 3rd corner for 10 Mike Tyson’s, 20 Imperial Walker Squats, and 30 American Hammers.  Mosey to last corner for 10 Mike Tyson’s, 20 Imperial Walker Squats, 30 American Hammers, and 40 Mountain Climbers.

Time is running low, but had a little bit left to do some exercises at front of school.

Hip Slappers x 15(ic)

Dirty Hookups x 15 (ic)

Dips x 15 (ic)

Mosey back towards COT.  Here we knocked out 10 Burpees to bring us to an even 100 Burpees for the workout. Nice work men!! Time

Announcements

Nameorama

Prayer Request

Appreciate the opportunity to lead again.

SA

18 men showed for the bootcamp at Folsom this morning.  Also had 3 runners putting in some miles.  Time to work!!

Warm-Up 

The Thang:

Short mosey to the pavilion just below the COT.  Called 5 exercises:

Hip Slappers, Dips, Step Ups, Derkins, Rocky Balboa’s

We got in 3 Rounds of doing 10(ic), 15(ic), and 20(ic)!  Kept the pace up each round to get the blood flowing.  Mumble chatter was picking up a little, so time to move on.

Mosey to the tennis courts.  Time to shut the mumble chatter down and get in some work.  Pax line up on sideline of tennis court.  15 rounds, with a run to far end of tennis courts between each set of exercises:

15 Burpees, 50 LBCs

14 Burpees, 50 CDD

13 Burpees, 50 Squats

12 Burpees, 50 Flutter Kicks

11 Burpees, 50 Plank Jack’s

10 Burpees, 50 SSH

9 Burpees, 50 Bobby Hurley

8 Burpees, 50 Shoulder Taps

7 Burpees, 50 Mike Tyson’s

6 Burpees, 50 American Hammers

5 Burpees, 50 Mountain Climbers

4 Burpees, 50 Merkins

3 Burpees, 50 Monkey Humpers

2 Burpees, 50 Freddie Mercury’s

1 Burpee, 50 Hand Release Merkins

That was awful!!  Good work men!! Time

Announcements

Prayer Request

Nameorama

Honor to lead today. Everyone pushed hard today.  Lots of complaints about the amount of Burpees, but we all got stronger today!!

SA

5 strong for a post-July 4th Beatdown that wrapped up with the PAX choosing the lesser of all awful options.  Here’s what I remember:

EC was strong today, as Dirt, Watts Up and EZ Rider went out for the standard EC and JJ ran to the AO all the way from home.  YHC was the only one who didn’t do EC.  JJ also ran home after it was over.  Tough bunch to get out in The Gloom after a late night of fireworks AND put in EC.

The Thang:

• Slaughter Starter – 20 x Burpees (OYO)

Next, avoid the incoming truck who was waiting for us to go somewhere, but we weren’t really moving.  We stayed at Snoballs for

Dora – One partner runs around Snoballs while the other works on the exercises

• 150 x SSH
• 150 x Crab Marches
• 150 x Dying Cockroaches
• 150 x Wall Sits w/Moroccan Night Clubs

Made quick work of that, so we moseyed to the baseball fields, stopping at the outer walking path for

• 20 x Burpees (OYO)

Some PAX started looking at their watches and realized we had a lot of time to go.  It started looking like it was going to be one of those never-ending Beatdowns today.

• Bear Crawl halfway to the flag pole
• 20 x Freddie Mercuries (IC)
• Crawl Bear to the flag pole
• 30 x Flutter Kicks (IC)

F3’s founding fathers gave the PAX the freedom to exercise, or really the freedom to “modify as needed”.  What is meant as a disclaimer, really gives PAX the opportunity to customize the workout to their fitness level.  While we often say “you can make it harder”, not sure I’ve seen a lot of PAX take the bait, and I know YHC uses the freedom to modify when needed to make it through some awful stuff.  Well the last round of exercises focuses on the idea of customizing the workout.  We’d have 4 stations, one at the center of the ballfields and a station at 3 of the walkways that lead to the center.  The first time through, we would do all 4 stations and run between them.  Then the next time through, each PAX could choose which station to skip (but he would still have to run to all 4 stations, just wouldn’t have to stop and do exercises at the station).  The idea was to keep working through the 4 stations, dropping another exercise each time, until the PAX just run to all 4 stations without stopping to do any exercises.

So now in the center of the ballfields, YHC announced that we would be running through the stations.  Each station would have 2 exercises, further allowing the PAX to choose their own workout.  Stations were:

• 20 x Hip Slappers/Shoulder Taps (Count One Side)
• 20 x Bobby Hurleys/Bonnie Blairs (Count Each Jump)
• 20 x Burpees/Flying Squirrels
• 20 x Big Boys/V-Ups

So mine looked like:

• Hip Slappers/Bobby Hurleys/Burpees/V-Ups
• *Skip*/Bobby Hurleys/Burpees/V-Ups
• *Skip*/Bobby Hurleys/*Skip*/V-Ups

And with that, we ran out of time.  We took the long way back, as I didn’t want the PAX to miss out on that last run, but doing so caused us to be 1 minute late.  So after COT, YHC did another 10 burpees for bringing the PAX in 1 minute late.

Announcements:

• Upcoming F3 Dads
• Bob the Builder’s VQ @ Downtown

Prayer Requests:

• EZ Rider’s Nephew
• Turtleman
• PAX traveling

Moleskin:

Keep grinding.  Summer can be miserable.  Don’t get complacent.  Do whatever you need to do to keep accelerating.  We want to be stronger in August than we were in July.

Grateful for the opportunity to lead.

With the weather possibly thunderstorms, possibly rain, possibly nothing I chose to stay under the canopy of the Rotary Pavilion.

The playlist was set for an all American themed beatdown.

Warm Up then we got in some werk.
Dora 1,2,3,4,
Tabata per song 3 songs in all.
11’s with bear crawls in the middle.
Calf Raises per step lunge walk across and repeat.
Finished with some ab work and of course American Hammers.

Time.

Prayer request: New parents, each other, Turtle Man, SA, Big Pappy’s Family.

The Bed Pan is Full.
If you would like the list of Music well you should have posted.

9 men showed at The Goat to put in some work.

Warm-Up

The Thang:

Short mosey to main street in front of the fire station.  Start with the first pole on the right and do the exercises at each pole until you reach the church at the top of the hill:

5 Burpees

10 Hand Release Merkins

15 Squats

We stopped at 10 poles along the way.  This was a crowd pleaser!!

Next we grabbed some wall in front of the church.  Exercises called here were:

10 Dips

10 Derkins

10 Dirty Hoodups

We got in 3 rounds of this.

Mosey back towards the start, stopping at the corner in front of  Doffer’s.   Here we started a BLIMPS exercise routine.  Start with 5 Burpees, and run a lap around the downtown area.  Then 5 Burpees, 10 LBCs, run a lap.  5 Burpees, 10 LBCs, 15 Imperial Walker Squats, run a lap.   5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, run a lap.  5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, run a lap.  Finish with 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Plank Jacks, 30 Smurf Jacks.  Time!!

Announcements

Prayer Request

Nameorama

Appreciate the opportunity to lead.

SA

Four years ago we started a tradition in Belmont where we read the Declaration of Independence aloud by all pax present and reading on rotating basis. Sound familiar? Went like this as the boot campers and Bunker boys all united in the effort. Boot camp went like this:

COP:

SSH Burpees X 5

IW X 20

Cotton Pickers X 20

Grapevines

Mtn. Climbers X 20

Up to the track and Field of Dreams for some six shooters:

10 burpees – lap

20 Big boys (hands locked behind head) – lap

30 merkins – lap

50 CDDs – lap

60 SSH – lap

Over to the hill for half pipes X 3

Top – 5 plank jacks

Pad (bottom) – 5 burpees

Playground time! What kid doesn’t love a playground! Here’s the game we played:

25 pull ups

50 Merkins

100 squats

Best done in increments of 5.

So, it’s about 7:42 am at this point. Damn near the 4th quarter. So, what do WE do in the 4th quarter? WE KICK SOME ASS! Why wouldn’t we?

Let’s start with a bear crawl slalom. We used the walkway and everyone got 4 turns! How about that!

So now it was time for a triple nickel on Heartbreak Hill

Bottom- 5 HR merkins

Top – AHs X 5 each side

Time for a half pipe and a half. We did it in honor of both the Union and Confederate boys that 158 years ago fought in Pickett’s Charge in Gettysburg. If you have not done the half pipe or been to Gettysburg you might not understand why the half pipe here is emblematic of that day but the top of Heart Beak is very much like Cemetery Ridge where the Union forces were dug in defending and the Confederate forces were marching up from Seminary Ridge much like where main is which is much lower than the top of Heart Break. My southern ancestors were in the NC 55th (Alexander and Wilkes Counties) and almost broke through on the left side. My Union ancestors were in the 82nd Ohio defending that day. You didn’t want to be there boys. Trust me on that one. But they were.  And they sucked it up and did their jobs. We honor them on both sides as Americans that after that war came together and between 1865 -1900 built the country we know that saved freedom three times at least in this world since then. I marvel at the commitment and ability to overcome enmity and other hardship to do what they did after that war together which included building a transcontinental railroad and an industrial base that became the world’s leading economic power less than 50 years after the cessation of hostilities. Are we worthy of such men today? When I stood last year on Cemetery Ridge occurred to me  on an early June morning run last year as the sun rose in the east as I looked across that field from Little Round and the memorial up there and surveyed that entire field of past fire, death, and heroism of common men doing remarkable things I wondered that then.   There is little wonder President Eisenhower, the greatest American of the 20th Century choose to retire on that ground. We are in eternal debt to all of them. And many others who have blazed the trails of freedom with sacrifice.

June 2020

Back to the pad for a 2 minute plank and up to the The Yank for our ceremony honoring the day:

NMM:

As pax gathered we read the Declaration aloud and as fate would have it about the time it got to Orangeman who handled with grace and competence. We got through it. Afterwards Rev. Sam Warner gave us a great invocation regarding the Life, Liberty, and the pursuit of Happiness. And that of those ideals Liberty was – and is the most important and the linchpin of who we are and what we do. And I agree with Sam! Liberty empowers us to do great things. Like go to the moon and save the world on a periodic basis!

Are we perfect. Hell no! There is no perfect (Tesla Engineering Truth Axiom 101). Can we be a more perfect union. Hell yeah! What do you think F3 is all about boys? It’s up to us men. I’m going to be bringing that message front and center and asking, imploring you all to be part of the solution. I expect it. It will happen. Because that’s what we do.

We will do this again Monday, July 4, 2022.

Tesla

Disclaimer – No FNGs

Warmup – short mosey around the two parking lots to get the blood flowing and bodies and little limber, Gravel pickers x10IC, Don Quixotes x10IC, ROL/LOR, Arm circles forward and backward.

Thang – 25 reps of exercise and run a lap.  Exercises were merkins, SSH, squats, heels to heaven.  Second round we reduce to 15 reps and repeat.

Partner up for Dora 123 (Merkins, Squats, LBCs).  One works while the other grabs a lap. When finished, we switch partners and go for Super DORA 246 (lunges, shoulder taps, flutter kicks).  We Omaha the shoulder taps to 200 to get to the flutters.  Run until time and mosey back to start.

Announcements –  1st F challenge for July, F3 Dads on 7/17 still needs another Q to help WoJo, Shell Shock traveling next few weekends, Cookout right after Dads/Gashouse/Painlab workouts (Location at Presby Church?) and open for all to come instead of coffeeteria.

Prayers – Gavel (Travel), Big Pappy (Family), Sister Act (Family), Shell Shock (Company changing HQ)

Praise – Turtleman (Progress)

Name-0-rama

COT

Small group Just 3 of us with  a 4 corner workout.  Great time of fellowship though! Went as follows:

Warm up  50 SSH

Leg Flutters

Superman and a short mosey around the track. Then the real work began we did 4 rounds escalating

4 corners:

Corner 1: Crunchy frogs and LBC 10 ( accelerate by 10 each round)

Corner 2: Star Jacks and Little Gumby in the Woods 20

Corner 3: Merkins and Diamond Merkins 30

Corner 4: Squats and Leg Flutters 40

You get the picture by round four it was 40, 50, 60, 70 would have done 5 rounds but the chatter was so intense and we were moving in slow motion by then… Take a few more laps at the end around the track and we finished. The pledge felt pretty special this day being right before the 4th… @ wirenuts needs to tell everyone the story of why we have fireworks because most do not know. Feel free to chime in…

Prayer request: Big Pappy and family, Essay and family, Allentate father in law and turtleman.

Anouncements: Snowbird conference

Great workout !

Thanks for allowing me to lead.

Termite out