Fitness, Fellowship, Faith

Category: Backblast (Page 431 of 904)

Impact

The final installment for my weekend of Q’s occurred at the Coconut Horse on Sunday. The way this system works is the Q of the QSource “officially” has the Q for the Fitness portion of the event. Coming off celebrating my birthday the day before, I may have had a cold beverage or six, so it was a planned “smart sack” for the athletic portion of the session, so I posted at 0720 just as Flintstone wrapped up the COT and namarama. Congrats to the guys that ran and rucked the route. I pulled “a Sargento” in forgetting my wallet; Whoopee was kind enough to buy me a coffee which means I think I’m down 2-0 in that category. Now some, probably the Mayor and some that think similarly, are scratching their chin wondering about the no post Q and you’re right to question that, I don’t blame you, but since the Site Q doesn’t even organize Q’s for Coconut Horse, this is the accepted modus operandi.

So most of the PAX other than me put in some work that morning on the route. What I’m here to share with you is the QSource part as we’re studying Freed to Lead. I also had the Q last week (actually ran 5 miles that occasion) but I mis-read Stroganoff’s text as to where to pick up. So I covered D2X. I should have covered Concentrica – Q-Fail. So I recovered and did that topic this week.

For those of you that have read Freed to Lead or participated in Q-Source discussions, you should be familiar with the Concentrica which is a mechanism to help a man form “who” they will impact. From an F3 prioritization standpoint, this concept is at the top of the list if not at the top. The visual OBT and DREDD created is that of a bullseye where your family is in the center. Within that small circle prioritizes your M and then 2.0’s. Because of proximity, at least while your kids are through school (most of the time), this is a man’s greatest opportunity to influence and impact. Our kids are constant observers of our actions and they see our raw emotions. When we wake up in the morning and cranky. When we’re tired at night and just want the house quiet. How we treat our M’s and others. As a student of Freight’s constructive sarcasm, my kids have picked up on that trait. Nothing worse than when they use it against me (dammit!). For some it’s too late to shave the sharp edges of the rocks our kids have become. But hopefully the good has outweighed the bad or at least not so good.

The next circle are our brother’s in arms which represent a man’s closest confidants. Everyone’s circles will be different sizes and shapes. The point is we hopefully have group of close people outside your family that you spend time with (as some point of your life) and have strong trust. OBT & DREDD put a number on the next circle of 12-18 people that are friends, co-workers or others with proximity. The next circle of about 80 people are some the man had some level of impact. The outer circle is the rest of the world that wouldn’t know or really care if we passed away.

OBT and DREDD use a funeral as a way to gauge the man’s impact on the Concentrica. The closer to the center, the more those people will mourn and grieve the loss of the man. Other than Whoopee being the Sexiest Cardiologist Alive, I’m not ware of any of our F3 men being “famous” in a sense of impact. We had a good discussion inside Harris Teeter (maskless for the first time in a year) about this. I used Michael Jackson’s passing as an example. I happened to be in Los Angeles area at that time and it was all over the news with people openly weeping. I then shared Billy Graham as another with global impact. There have been other leaders, inventors, and entertainers that have a similar impact. Bringing the discussion back to our individual worlds and our concentricas, I think the lesson is to help us visualize the opportunities we have to impact others. We’re going to impact the first couple of rings in our normal interactions. I think the challenge is to grow those outer rings. When our physical time on earth is no longer, hopefully the impact we had on those that we encounter will be carried forward, representing our Legacy. Luckily for us, F3 offers many opportunities to impact others with the leadership roles and interactions. Don’t shy away from your next opportunity to lead and impact your brothers.

Short Sale

I didn’t lose my key!

12 of us out at prison break this morning! I made it a whole 5 mile without taking a crap on myself this week or losing a truck key!! I feel accomplished. I did have to use the porta Jon in the college. We had guys running and we guys rucking so we all got a little bit better this morning.

Announcements

Murph on Memorial Day 7:00 at Martha rivers

Ruck this Saturday at primal in Belmont

Band aids for freight

Prayer Request

Big Pappy

Sister Act

Turtle man

Purple haze family

Pray for our youth

TRB VQ 19-May-21

Early pledge because Sargento was leaving early (I gave him credit in the PAX list, but only half credit for half work).

Disclaimer

Work:  Mosey from start to lower back parking lot.
Warm up: 5 flying squirrels as burpees are prohibited at The Ricky Bobby, 10 SSH ic, 10 Don Quixote ic, Left over right and right over left
Round 1 – Squats, Lunges, Calf Raises x20 each then run to end and come back.  Rinse and repeat for as many rounds as possible for 10 minutes
Round 2 – Shoulder taps, CDDs, Moroccan Night Clubs x20, run to end and back, AMRAP for 10 minutes.
Round 3 – Merkins, Wide arm Merkins or Tricep Pushups (Ranger or Werkins), Flying Squirrels x10, run to end, AMRAP for 10 minutes.
Round 4 – V-ups, Flutter Kicks, Situps, Oblique Crunches x10, run to end and back, AMRAP until time is called.
Run back to start for COT.

Announcements:  Murph at Sandlot (5/31) starts at 7:00, Amoeba Ruck Saturday 5/22 at 9:00 Primal Brewing, F3 Dads workouts need Qs so check slack today and help if you can, F3 Dads Camp 8/20-8/22, Growruck Registration 8/6.

Prayers: Turtleman, Sister Act, Big Pappy, Buckshots Friend (Baby in utero with tumor).

Praise:  CPAP starts work next week.

BOM

Bow Wow Wow, Yippy Yo!

Nearly perfect weather morning plus just a touch of muggy.  Overall, a very nice morning to get out of the fartsack and move around  bit.  A decent turnout for this mornings edition of The Bulldog.  We see that Balljoint has been doing some EHing as he brings 3″ to his 2nd overall post.  He fit right in and did great.  Very nice to meet 3″.  It was as always great to see the rest of you old crustys too.

5:30…let’s get busy

Some quick stretching for a warmup

50 SSH’s

20 squats

20 monkey humpers

20 mountain climbers

20 plank jax

30 LBC’s

20 heels to heaven

20 flutter kicks

All x 2 (2nd time 30 SSH’s)

Next…

Alabama shuffle.  This is lunge, lunge, squat, burpee down to the pole (approx 50′).

Nur rest of way to cones and back to flag.

Next…

Pair up

P1 completes a lap around parking lot stopping at parked school bus for 10 merkins.

P2 stays for AMRAP of called exercise.

Flapjack x 3

Exercise 1 was the squat.

10 count from 3″

Exercise 2 was the curl

Finished up by circling up for mary.

Each PAX calls a 20 count of an ab exercise.

  • American hammers
  • crunchy frogs
  • LBC’s
  • dying cockroaches
  • crabby cakes
  • Michael Phelps
  • 1 min plank

Ended right on 6:15.

Prayer

COT

It was a great morning at the Bulldog.  Lots of chatter about the apparent beatdown extravaganza psycho buttermilk session the HIPAA poured out on the group last week.  It sounds like it was awful.   Hate I missed it.

The music for today brought to us by AC/DC, Tool, Sweet Vine, Metallica, and the Beastie Boys.

It was an absolute honor to begin to day with such a great group.

Aye!!!!!!!!!!!

Timeframe

Pick a card

Warm Up:
GoofBalls, Nolan Ryans, Mo Rockin Night Clubs, Fire Hydrants,
Lets Mosey to the Triangle.
20 Twen, Twen, the goal was to not count the reps just time 20seconds and go as hard as you can.
run in place, mountain climbers, Freddy Mercury. side step to each station and NUR the hill.
3x.
Route 66 with Bobby Hurleys.

Moseyed back to the tennis courts and I had my Bedpan full of the Deck of death cards. Each pax pulled a card.
That person would mosey three tennis courts, then sprint 3 courts. mosey back then sprint the last 3.
All while the rest of the pax performed said exercise.
After a few rounds it was time. We finished with 22 for the vets.

Prayer request:
SA and family, Big Pappy and family, Mental health awareness month, teachers, kids taking EOG’s, each other.

Events:
Amoeba Ruck coming up 5/22/21

The BedPan is Full!

Tax Man

At the sword this morning, we ran,moseyed, and Rucked.
The Bible verse I chose was about that little Big Tax man Zacchaeus.
LUKE 19: 1-10
Jesus told Zacchaeus to get out of the tree, so he and Jesus could have Dinner together.
The towns people mumbled and thought how could Jesus associate with such a low life of a person. (think of an old lady grabbing her chest and making a loud exhale and fainting). What he was showing us is that God’s Love does not care if you are the tax man.
He wants to be a part of your life and wants you to share his love with others.
Who can you think of that maybe you have passed by because of their social status/smell/lifestyle. I can think of a lot in my time and hopefully will think twice before I do it again.
God Loves us all.

Prayer request:
SA and his family, Big Papi and his family, kids, each other and our country.

Events: Amoeba Ruck coming up this weekend 5/22/21

The BedPan is full!

You Really Got Me Hot N Now

This was a the first time any of us had gotten Hot N Now for a pre-workout treat due to Short Sale’s Birthday Q. Happy Birthday again! Shortsale sugared us up before an intense warm-up, thanks. 

The six pack moseyed to our circle of pain to start our circuit of 50 seconds on, 10 seconds off as follows all while listening to the best of Van Halen:

Imperial Walkers, Squats, Burpees, American Hammers and Reverse Crunches. Rinse & Repeat x 2

Cut a Flip – 5 Merkins, 5 Big Boy Setups, 5 sets to completion, no set time

Back to 50 on /10 off:

Alternating Toe Touch, LBC’s, Flutter Kicks and LL Cool J’s Rinse & Repeat x 2

Next, Bear Crawl around the center circle 

Back to 50 on 10 off:

Triceps Dips, Step Ups, Incline Merkins, Monkey Crunches, Peter Parkers and Superman Press. Rinse & Repeat X 2

Shadow Boxing, Heals to Heaven, Windshield Wipers, Freddy Kruegers and Crunches to finish up our time in the winners circle.

Pain Lab Tabata

We had 10 supermen fight off an attempted hostile takeover from Gashouse.  The TL;DR is that they eventually ran away (it’s what they do!).  By that time we were in the circle and ready to work.  Once again, I used the tabata timer and 6-pack app.  Links down below:

Tabata Timer App:

https://play.google.com/store/apps/details?id=com.evgeniysharafan.tabatatimer&hl=en

6 Pack Promise App:

https://play.google.com/store/apps/details?id=com.mi.AthleanX&hl=en_US

We began with an ab circuit via the above app.  We then continued to exercise in 1 minute intervals with 30 seconds rest between rounds.

  • Round #1 & 2
    • Bench overs
    • Dips
    • High Hip Bucks
    • Kettlebell 2-armed rows
  • Round #3 &4
    • High knees (this was high impact, it was modified as needed)
    • Power pushaways
    • Hindu Squat Through
    • Kettlebell Bicep Curls
  • Round #5 & 6
    • Skater hops
    • Merkins
    • Prisoner Squats
    • Pullup Superman
  • Bonus Round #1
    • Ketllebell Swings
    • Merkins
    • Bodyweight Squats
    • LBCs
    • Side Straddle Hops

I had to leave a few minutes early to catch a Bible study!  Thanks for letting me lead, guys!!

— Double Stuf

 

I’m Not Dead…Yet!

May 15, 1971 yours truly entered the world. I have enough memory left to think back through some of the moments of my life, some of which was shared in my prior BB from Friday’s Downtown Q. Birthdays are the mile markers which we pass annually, some are more memorable than others. As we progress, they tend to get grouped in deciles so if you’ve done quick math or just paying attention, I crossed the respect threshold. Many of you grab the Q to celebrate your birthday and I followed that trend. You recall in elementary school when it was your birthday and maybe your mom sent or brought in a special treat like cupcakes or cookies to share with you classmates. Similarly for my Q at the GasHouse, I swung by Krispy Kreme to get some treats for my PAX. I hid them in a box just to stir some curiosity for the gathering of the circle. At 0700 I called for attention and provided a brief disclaimer, mostly an apology for what was about to happen. I cracked open the box of freshly glazed, warm Krispy Kreme donuts. The PAX eyes lit up and mumble chatter ensued. Whoopee was #2 in line and quickly circled to another spot ahead (that is unofficial confirmation from a cardiologist these delicacies are not that bad for you…even eating 2 at a time). Some PAX declined – good for them, though this isn’t a test of willpower. So, with the donuts distributed, time to start:

5 BURPEES OYO!!! – I checked the circle to see if anyone puked – seeing none – continue with my Seconds Timer and heavy metal/hair metal tunes blaring in the background, well sort of – speaker issues but finally got it working.

  • SSH – Guns & Roses – Nighttrain
  • 4×4 – Iron Maiden – Wasted Years
  • Squat Jack Twist – Junkyard – Blooze
  • 4 High Knee/4 Jab – Godsmack – Speak
  • Shoulder Tap/Plank Jack – ACDC – Back in Black
  • 8 Ct Body Builder – Black Sabbath – Neon Nights
  • Jump Ropes – George Strait – Amarillo Morning (for Whoopee)
  • Ski Abs – Ratt – Lay It Down
  • 180 Squat Jumps – Van Halen – Unchained
  • Crab Cakes – Steel Panther – Glory Hole
  • All exercises at 30 seconds; rest came after set 1, then we went through it again

So – 10 minutes of straight cardio to begin the event. Still no one splashed merlot, I thought for sure but everyone held on. Regardless our cardio was up. We did the pledge and then split the bootcamp and Pain Lab. I had 6 guys take the pill of courage and follow me out of the parking lot. We moseyed and moseyed a bit further than usual. Across the street, up Churchill Dr, passed the library. We hung a right on Wilkins and then another right on Scotch. To my knowledge, GasHouse has never worked here before. Well it’s a hidden gem of a cul-de-sac that has a hill – not like the Mortimer, but enough for us to have fun with the Triple Nickel. 5 Burpees at the bottom and 5 Mike Tysons at the top. Watts Up reminded me that we did that routine on Friday – yes, yes we did. Sorry I’m a bit senile in my new old age. We tackled the hill, Whoopee was in the lead. After that appetizer, we fellowship moseyed SW along Scotch Dr. Roscoe was with me and since this was his old stomping grounds and we happened to be passing Pam Price’s house, I asked him to recount a story of his 9th grade prom date…(sorry show to know that one). At  the bottom of Queensgate and Scotch Dr is a yield sign with a green piece of paper taped. It listed the following:

  • Burpees x 20
  • Curl & Press x 25 (full block)
  • Squats x 40 (half block)
  • Cross Pulls x 25 (stretch band)
  • Farmers Carry up/back (sand bags)
  • SSH x 50

A lot of good F3 workouts are riffed from someone else. I’m no different so gave credit to the source I got my version which is one Tiger did at the Yank in Eagle Park. I hated that workout. I hated so much I’ve wanted to replicate it at the GasHouse so others could hate it too. Without further adieu, we now have the Over the Hill routine. You see, I’ve wanted to name a workout like Stroganoff has with the Forest Gump or the Wolfpack Grinder. We have the Vern and others that PAX groan when they hear that is what will be suggested.  If I can figure out how to make this worse than it already is, I’ll have Over the Hill 2.0 for your enjoyment soon. For now, the 7 of us took turns with the coupons so the order could be however you wanted or whatever coupons were available. Between each exercise, the PAX would traverse the hill a steady incline up Queensgate until you reach the stop sign at the intersection of Nottingham Dr. Up and back it’s 0.33/miles. At the Bourbon Chase, Freight shared the definition of an uphill climb as a “Soul Crusher” in one that you never feel you’re ever going to reach the top. Though short, I think this terrain qualifies. We spent about 25 minutes pushing our bodies and legs up and back – 5 times was the watermark for this occasion. I’ll be sure to adjust the schedule for the next one. With about 5 minutes to spare, we hustled back to the circle for the COT.

Announcements: Amoeba Ruck 5/22 at 0900; Blood Drive in June – see Tiger’s BB; Site Q change at GasHouse 5/22 – come celebrate Linus’ final moments as Site Q – he’s been a good one – steady for almost 3 years. Prayers: Turtleman, Big Pappy, Sister Act & 2.0, jobs for Dirt and CPAP. I took us out.

Moleskin – 50 years of life. I couldn’t have made it without family and friends. I joined F3 in November 2015. My M calls it a cult which it can be, but I prefer brotherhood as a better term. This gift we have is powerful. Think of that for a second – life is a free gift from the Lord with the only cost is for you to believe and trust in him. John 3:16 – “For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.” And for F3, there is no charge, just your commitment and participation.  I mentioned Tiger’s workout that happened a few years ago. I had this one in my excel file, tweaking along the way and waiting for a good occasion – no time better than this milestone. More so to prove to me I’m not dead yet – though I was pretty sore after the workout. I guess that’s what I have to look forward to now that I’m over the hill.

Thanks for all the birthday wishes. You guys are a great group to be a part of. Thanks to the PAX who allowed me to lead.

Short Sale

Slammin’ The Traffic Jam

There was a rare Dirt-free EC session held this morning.  Shout-out to EZ Rider and Flintstone for joining YHC.  Its held almost every Monday, so come join us.

When 0530 hit, there were 10 joined around YHC.   None were FNGs, but JK2 and Bob the Builder were among those gathered.  With no FNGs, only a basic disclaimer, followed by The Pledge of Allegiance.  As the PAX gathered in the gloom, all examined the black sphere sitting in the center of the circle.  None dared touch it,..

Preview:

20 SSH IC
15 Imperial Squat Walkers OYO

 

Main Event:

YHC grabbed the sphere and threw it to Stinky Bird.  While he put his hands on it, he wasn’t completely prepared for the 10# it was.   The group in tow moseyed down Riverwood Pkwy, stopping periodically at various street lights.  When we stopped, the PAX performed the following exercises, while the person with ball performed overhead slams.

10 Merkins
12 Squats
14 Big Boys
1 Burpee

Upon completion of said exercises, the ball was passed to another attendee.

Normally Riverwood Pkwy will be “busy” if there is one or two cars during an entire session.  In the gloom of today, we may have hit double-digits regarding traffic, including a semi with trailer.  Undaunted, we continued up and down until about 1/2 the PAX had their chance with the ball.  As “luck” would have it, we were right next to the doctors office, so into that parking lot we went.

Circle up (close circle).  High-plank.  Pass the ball around the circle with your left hand.  Repeat with the right.   Two failed to follow instructions, so 2 burpee penalty for all.

Circle up again.  Low-plank.  Repeat, but pass to your neighbor’s feet/waist.  Thus each had to use both hands to pass the ball around.

Mosey on up Riverwood, repeating the process until we arrived at The DG.  (2 PAX left with ball duty).  Circle Up.

Pax with ball calls an exercise, PAX performs the exercise while PAX with ball slams the ball around the circle.

Time is getting short, so head back to the flag, stopping twice more to complete the circuit for all in attendance.

Bob the Builder (JK2 2.0 (14yrs old) ) had lots of energy left, so he was given the ball for the final leg back to the flag.  Not sure, but it either got stolen or he passed it off along the way.

Arrived back at the flag with one minute or less left.  SSH until 0615 hit.

Time

 

Announcements:

The Bunker – Low Impact Workout 7 – 8 Sat.  Start and Finish with Yank.

Murph @ Sandlot on Memorial Day 0700.  All other AOs running normally.

 

Prayer Requests:

Turtleman
Big Pappy’s Family
Sister Act’s 2.0
PAX on IR
Joey Denton

YHC took us out.

 

Thanks to all that attended.  Great work out there!

 

Watts Up Powering Down

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