Category: Backblast (Page 418 of 904)

Rabbit Ears missed his Q again, but no worries. Wichita filled in an provided a great word.

It’s been a while since my last Q due to my schedule so I was chompin  at the bit to give a good beat down at Folsom. A lot of guys have been getting crazy with burpees lately so I decided to give a burpee free workout which worked out pretty well apparently cause I burnt a lot of calories without a single burpee. It was a light crowd but a solid one 💪🏻Ready to get it here’s what went down.

Warm up:ssh,gravel pickers,squats,merkins,mountain climbers,x10 all IC

Next mosey to the flag stopping at each pole for 5 diamond merkins

we pledged it up then headed to the horse track for 11’s we did derkins and rows on the fence rails then 36 dips in honor of my upcoming birthday

next we headed back to the trucks alternating sprint/walk on the way

next up: partner block work on the soccer field

one partner did exercise the other ran the width of the field

exercises: weighted plank,OH press,back squats  then time ran out the rest will have to wait until next time.

Thanks to everyone that showed you guys pushed hard I appreciate the effort.

I shared a few verses about mans role in the family unit.

announcements:second F lunch,axe throwing this Saturday,jacked up leg 5k this Sunday,

prayer requests:Sarlacc friend from work wife passed away unexpectedly,Bedpan and wife dealing with heavy work load,my job interview today…..God knows the rest I closed us in prayer. Thanks for the chance to lead brothers it was fun looking forward to the next one

Westside out

Good fellowship and good running by everyone here this morning. We all pushed a few rocks. Never stop moving forward!

Announcements

50 miler September 3rd and 4th
2F lunch Thursday @ Bubbas
5k Sunday @ Crossroads- we will take up donations at each AO each month
F3 dads @ Gashouse July

Prayer Request
Turtle man
James Goudelock
Rabbit Ears sister about to have a baby
Youth and camp

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So, during the school year I have an arrangement worked out with my M. I try to be home by 6am to get the kids ready for school (make sure they are up and dressed, fed, etc…) so my M only has to worry about herself in the mornings. But this shortens my time at the workout with the other Pax, and gets me some razzing for only staying for “half” the workout (though, EC+30 minutes is still a full workout for me, but I guess Forestview and North Gaston math don’t mix). REGARDLESS, I thought to try to Q more,  and get outside of Folsom during the Summer months.

I instantly thought it would be neat to try to do a baseball themed workout at the Labyrinth. Now, being my first time trying this, I learned a lot (music would have been nice, and pairing Pax up initially would have worked better than trying to come up with something on the fly). But, the reason I wanted to do something baseball themed was… for one we’re at Martha Rivers Park, but mainly… a little known fact… I designed the new Labyrinth F3 shirts and the maze (or labyrinth) that is behind the Gashouse Minotaur is loosely based off a map of the baseball fields that is posted at the Park.

Warm Up:

20 SSH – IC
20 Gravel Pickers – IC
20 Nolan Ryan’s (10 each side – IC)
15 Mountain Man Poopers (look up “F3 Lexicon Mountain Man Shiterz” on YouTube if you want to see a funny video about the creation of this exercise from the Pax in Waynesville, NC who gave me my F3 name)

Mosey to the Park

Tha Thang – F3 Baseball… or OYO 4 Corners:

The “Batter” at home plate does 15 Burpees each inning, but the exercises and the method of getting to the next base changed each round/inning.

First Inning:
1st Base – LBCs
2nd Base – Merkins
3rd Base – Squats
Sprint to next base after the batter finishes his 15 burpees

Second Inning:
1st Base – Big Boy Sit-ups
2nd Base – Diamond Merkins
3rd Base – Monkey Humpers
Lunge Walk to next base

Third Inning:
1st Base – Bicycles
2nd Base – Nolan Ryan Merkins (one merkin, two nolan ryans, repeat)
3rd Base – Squat Jumps
NUR to next base

Fourth Inning:
1st Base – Flutter Kicks
2nd Base – Carolina Dry Docks
3rd Base – Gorilla Humpers
Carioca to next base

Mosey back to Pelicans and circle up…

20 Stogie-fied Gas Pumps – IC
20 Star Crunches
Mary with each Pax calling an exercise, though I let Oompa Loompa go twice ’cause I like his Marine-style cadence counting. It finished the workout with us all having smiles on our faces.

Announcements:

• Jacked Up Leg 5K is this Sunday at Crossroads in Dallas
• 2nd F Lunch is tomorrow (Thursday) at Bubba’s
• 2nd F Laser Tag and Axe Throwing is this Saturday at the Gastonia Mall – meet at the Food Court around 11:30am.

Prayer Requests:

• Time Frame’s 2.2
• Big Pappy and his family
• Sister Act and his family
• Stogie’s job situation
• Clavin mentioned a family member, or friend of the family (sorry Clavin, God knows)
• All the Pax traveling

Thanks for the opportunity and allowing me to lead. See ya’ll around.

~Stogie

Light crowd at Midoriyama as many Pax on vacation this week.  Safe travel to all.  Go time arrives at same time as Purple Haze, give him a moment to join the party.  Warm up  was SSH, IW, grass pickers, 15X IC.  Stretches from plank position.  Pledge.

Mosey to parking lot by big soccer fields.  Using the width of the lot.  YHC tells pax that we doing an accelerator of sorts. One end of parkin lot is merkin end, the other is the “jack” end.  Middle is burpee zone.  Each time cross middle, 5 burpees, start with those.  Run to jack end for 20 SSH.  Run to other end, cross middle with 5 burpees on way.  At other end 20 merkins.  Run back to jack end, 5 burpees in middle, for 20 SSH plus 20 smurf jacks.  Other end for 20 merkins plus 20 hand release merkins.  You get the idea.

We kept crossing adding up to 20 SSH, 20 smurf jacks, 20 seal jacks, 20 toe touch jacks, and 20 start jacks on one end.  Other end 20 merkins, 20 hand release, 20 stagger left, 20 stagger right.  Last set of merkins ran low on time, so last pass through middle instead of burpees, was 10 each merkins, hand release, stagger left, stagger right, diamonds.

Head back to start.  Good work men, really tough work out.

Announcements: nail clippers and chap stick, 5k this Sunday at cross roads donations for charity, metro blood drive on July 31 at Harvest Center, Grow Ruck Aug 6 weekend.

Prayer requests: Westside daughter, Uranus and family, praise and continued prayer for Turtleman, Pax on vacation, YHC has some decisions to make on business.

YHC took us out.

Always an honor

Tiger

12 at The Bulldog on a fine Tuesday morning.  Oompa ran laps around us all.  Here’s what I remember:

The Thang:

Circle up to start with some work in cadence:

• 10 x SSH
• 10 x Don Quixotes
• 10 x Imperial Walkers
• 10 x Mike Tysons
• 10 x Plank Jacks
• 10 x Dying Cockroaches
• 10 x Low Slow Squats

Grab the bells and ditch the cadence for some time based work.  1 minute on with a 15 second break for each of the following:

• Around the Worlds
• Pullovers
• Overhead Halo/Backwards Lunge (or as Double Stuf calls it, “the T-Square”)
• Curls
• Swings

YHC is well aware that music is needed when breaking out a timer.  Q fail to not bring it.  This led to bad songs by bad artists being sung badly, while the PAX talked about how bad the music is.  Anyways, the mumblechatter got going a little bit, so we just kept rolling.

Next meander with the bells to the track for a couple laps.  Basically, each lap had a specified carry and a couple exercises at each end of the track.

Lap 1

• Waiter Carry to far end of the track
• 15 x Goblet Squats (IC)
• 15 x Ski Abs (IC)
• Flapjack the carry and Repeato

Lap 2

• Goblet Carry to far end of the track
• 20 x Plank Pull-throughs (OYO, count L & R)
• 20 x Bonnie Blairs (OYO, count L & R)
• Repeato

Next, the parking lot where some cinder blocks were strategically placed.  PAX lined up 4 deep behind the blocks.

• 1st PAX – Farmer’s Carry the block and the bell to the bright light in the distance (or the covered area at the end of the parking lot) and then do 10 merkins on the block, 5 with LH off the block and RH on, and 5 flapjack.  Then Farmer’s carry it all back
• 2nd PAX – Flutter Kicks (AMRAP)
• 3rd PAX – Freddie Mercuries (AMRAP)
• 4th PAX – LBCs (AMRAP)

The 1st PAX was the timer, and everyone repeated the exercises til they got back, then moved up a position.  The PAX who finished the Farmer’s Carry went to the back of the line for LBCs.  Turned out to be a lot more ab work than YHC was expecting, so there was some stargazing while trying to get in reps.

We left the blocks by the Footmobile, and went back to the circle for another round of:

• Around the Worlds
• Pullovers
• T-Squares
• Curls
• Swings

Time was short, so we didn’t get in a full minute of each.  We did, however, get in a good laugh as while we did the Pullovers, Les Nessman informed us that they were Roscoe’s favorite exercise.

Announcements:

• Service Project – Chap Stick and Nail Clippers
• 2nd F events this week – Lunch Thursday, Axe Throwing Saturday

Prayer Requests:

• Turtleman
• Linus’s Dad

Moleskin:

I appreciate the support of the PAX on what was my first attempt at Qing a kettlebell workout.  I’ve still got a lot to learn, but grateful for the HIMs of the Bulldog that I can learn from.

I’ve known Les Nessman for a long time, since the days when our kids were eating high quality orange wedges on the sidelines on Coach Daniel’s soccer team, and I’m better for it.  Besides the consistent mumblechatter, he’s the guy that EH’d me into trying a kettlebell workout at some point.  I’m glad he was there, and hopefully it was more beneficial than that extra hour of sleep he could have had.

Grateful as always for the opportunity to lead.

Yabba Dabba Doo