F3 Gastonia

Fitness, Fellowship, Faith

Category: Backblast (Page 456 of 904)

No Canoe

March 5, 2021 / / 0 Comments

Crisp, cool morning Downtown for 11 strong Pax. Several questions about a Canoe or Slaw not being there. Sad Clown Syndrome is a real thing people!

Warmup: SSH, Cotton Pickers, Hillbillies, All x 15 IC, 5 burpees OYO
Pledge
Short mosey to the west side of the Pavilion where the blocks were waiting. Partner up and each group needs only one block for a Dora 1234 and yes a 4. We brought the blocks back to the nice, well-lit brick area to start our work.
100 Tricep Extensions
200 Squat Thrusters
300 Chest Presses on your 6
400 Curls
Lap around parking lot while partner performs exercises, then switch.
This was a tough one to get through. The team of Wichita/Wirenut made quick work of it and even helped some of us who were slower through the reps.
Run to the top of the parking deck taking the ramps and circle up for 30 LBC’s in cadence called by Haze, 30 Flutter Kicks IC called by Gastone. 5 more burpees OYO.
Back to the flag as time was close.

I read a few quotes from David Goggins who wrote a book called Can’t Hurt Me in which he makes a pretty convincing case that the body will do a lot more if we can learn to control our minds. I removed the foul language used in most of his quotes.

“I don’t stop when I’m tired, I stop when I’m done.”

“If you choose to do something, attack it.”

“The only thing more contagious than a good attitude is a bad one.”

“Only you can master your mind, which is what it takes to live a bold life filled with accomplishments most people consider beyond their capability.”

“You have to build callouses on your brain just like how you build callouses on your hands. CALLOUS YOUR MIND through pain and suffering.” (This is the one Freight likes to throw at me when I’m whining about something.)

Announcements: Strides of March, Saturday March 6th at 6:30 am.
Ball Joint VQ Tuesday, March 9th at Folsom. He has been getting after it since he joined us.
P200 and Mortimer Relays March 19th and 20th. I encourage the Pax to sign up for a relay as they are great fun.
New AO Option in Dallas at Cloninger Park at 7:00 am on March 27th.
PT Test in April
We had the Best February attendance in the history of F3 Gastonia so keep posting and EHing the sad clowns out there! There are so many guys who don’t even know how badly they need F3!

Prayer Requests: Big Pappy’s son having surgery this morning, Turtleman’s hip, Dr. Ellis Fisher, Huffstetler Family, Sister Act’s family, EZ’s friend who broke his upper arm, James Goudelock and others I may have forgot.

*NMM Thanks to all of the Pax who came out today. Blocks are always tough but I need them. I probably should’ve brought a Sparky block for Wichita and Wirenut as they made the 24 lb. block look like it was one of those fake, foam blocks. I usually like some rest days before a longer run event but SA reminded me Wednesday that I had the Q Friday so that made me think of the Goggins/Freight quote to “Callous the Mind”! I got called out by Wirenut, deservedly so, on a half-hearted effort on the squat portion of the Thrusters as I was trying to save my legs a little. Great to see Stinky Bird again and his calves. Watts Up’s shoulder must be better after he did all that work this morning. Haze’s outfit wasn’t too colorful today, just some red and black. I got to the flag around 5:28 and I could see Gastone was getting ready to take over if I had been any later. Wichita and I talked about how after every workout, we are always glad we went. Don’t let the fartsack win!

Feel the Burn

March 5, 2021 / / 0 Comments

 

 

Mosey to Field:

  1. Heel to Toe walk – Nur Toe Heel
  2. Heel Walk – Nur Toe Walk
  3. Toe Walk – Nur Heel Walk
  4. Walking High Knee – Nur Walk
  5. High Knee – Nur
  6. Flat Back Bear Crawl – Nur
  7. Slow Carioca – Switch sides
  8. Squat Hops ½ Way – Nur
  9. Downward Dog Bear Crawl – Nur

Go to Hill:

  1. Nur up – Bear Crawl Down- Nur up – Crab Walk Down x 3

Go to Curb:

  1. Patrick Step up x 10 ea leg
  2. Peterson Step up x 10 ea leg

Go to Bench:

  1. Tibialis Raises 
  2. Quad Stretch
  3. Pigeon take head to ankle

Go to Field:

  1. Wide Leg Stretch
  2. Side Stretch
  3. Split Squat x 5 ea leg
  4. Split Squat Stretch
  5. Fire Hydrants
  6. Stretching

Midoryiama 3/4/21

March 4, 2021 / / 0 Comments

12 regular PAX and one FNG showed up for a great time at Midoriyama on Thursday 3/4/21.  Here is how it went.

Warm Up:

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

Mountain Man Poopers IC x 10

 

Mosey to the entrance of the parking lot and do 5 Eight Count Body Builders.

 

Mosey to the soccer fields stopping at each light pole on the right side of the road to do 5 Diamond Merkins.

 

I gave the PAX the choice of routine A or B.  The PAX choose B so we headed over to the hill by the dog park.  Hearing the mumble chatter along the way and knowing many of us have a long run Saturday, I decided to call an audible and stay on the back soccer field instead of the hill.

B. Suicide Ladder

A shuttle run with an exercise set after each return to the starting line. After each full shuttle run the exercise count goes up by five reps.  We ran from the sideline to the near edge of the center circle and back, to the far edge of the center circle and back.  Finally, to the other side line and back.

Flutter Kicks (count 1 leg) x 5, 10, 15

Merkins x 5, 10

I had a lot more planned, but this was beginning to take up too much time.  At this point we moved on to Flintstone 11’s which are 11’s with more than one exercise at each end.

A. Flintstone 11’s

Step Ups and Big Boy Sit Ups at one end & Jump Squats and Dying Cock Roaches at the other.

 

Triple Nickle

I didn’t plan this, so I asked three PAX for an exercise.  Wet Nutz choose Bear Crawl, Montross choose Burpees and Little Sweet choose Merkins.  We used these three exercises to do Triple Nickle at the end of the soccer field.

Almost time.  Mosey back to the flag doing 10 monkey Humpers at each light pole on the left side of the road.

 

Good work tonight gentlemen.

 

Announcements:

Strides of March is this Saturday March 6th.

The Mortimer and P200 are coming up quickly.

The PT test has been moved to April

 

Prayer Requests:

Big Pappy’s son is having surgery tomorrow

The Chalice

March 4, 2021 / / 0 Comments

14 men hammered down at Folsom this morning in the hunt for the folsom chalice.

Warm Up

10 Gravel Pickers IC

10 Hillbillies IC

10 Burpees

Mosey through the backside of the park on the trail looking for the folsom chalice and we stopped for 10 Burpees, 10 merkins. Got back on the trail through the woods using our headlamps to make it to the huge hill of Folsom.

5 burpees at the bottom run to the top for 5 Mike tysons and we done this for 3 rounds

while we waited on the 6 we hit up some Burpees and merkin to get the blood flowing.

Moseyed to the top of the park still looking for the chalice. We make it to the top of the park and I tell the guys  that the chalice is somewhere in this area. So we start at the top of the parking lot with 5 burpees, 5 mountain climbers and 5 squats. we do this 5 times with a lap in between each round.

During this SA found the chalice so he earned 10 burpees as the winner.

We get to the ground for so core and shoulders

10 CDD, 10 merkins, 5 diamond merkins, 5 wide arm merkins, 10 shoulder taps, 10 peter parker, 10 parker peters, 20 LBC, 20 flutters, 10 leg lifts, 10 v ups.

We headed back to the flag people were complaining so job well done!!

strides of march 6th

new AO march 27th at Cloninger park

Prayer Request

Stogie family

Big pappy family and son

A lot of others that need lifting up

 

Round Up

2 minutes Q

March 4, 2021 / / 0 Comments

I decided to modify the EMOM workout to be a E2MOM (Every 2 minutes on the minute).

SSH and Imperial walkers for warm up then short mosey to starting point

5 burpees, 10 squats, 15 any core exercise + Run a lap around building up the stairs or lap around other buildings. Start over every two minutes.

I wanted to complete 20 rounds. I think we ended up with 16 or so. Took a minute break in the middle. The men pushed very hard and impressed with performance.

Stretched, Pledge, Announcements, Prayer Requests, COT

Announcements: Strides of March this Saturday, PT test moved to April sometime

Prayer:

Watts Up – Interview today

Rebar – Just found out has congenital heart issue, tests next week

El Tigre’s brother prostate removal next week, prayers it goes smoothly

2 minutes Get it Done!

March 4, 2021 / / 0 Comments

I decided to modify the EMOM workout to be a E2MOM (Every 2 minutes on the minute).

SSH and Imperial walkers for warm up then get to it.

5 burpees, 10 squats, 15 any core exercise + Run a lap around the parking lot.

I wanted to complete 20 rounds. I think we ended up with 16 or so. Took a minute break in the middle. The men pushed very hard and impressed with performance.

Stretched, Pledge, Announcements, Prayer Requests, COT

Announcements: Strides of March this Saturday

Prayer: Freon’s Wife broke her wrist and knee cap roller skating going to get it checked out today

Bubba Sparxxx neighbor’s 2 month old had successful heart surgery

BLIMPS in the Woods

March 3, 2021 / / 0 Comments

A small group of 5 dedicated PAX (YHC included) started a pleasantly chilly day at the Ricky Bobby.  Was it the projected 50% chance of rain (which evaporated during the wee hours of the night) that kept the rest of the PAX in the fartsack?  Or was it YHC’s pledge from last Thursday’s backblast from the Goat to introduce the Sneaky Gorilla?  Whatever the reason, YHC led the PAX with a warmup of Seal Jacks and Toy Soldiers (10xIC each).  YHC then introduced and demonstrated the Sneaky Gorilla as described before modifying it to eliminate the 180-degree turn. Done properly, the Sneaky Gorilla requires a combination of strength, flexibility, and balance.  YHC called 5x each way IC (modified version).  Enough silliness, on to The Thang, but the Sneaky Gorilla will make a reappearance…

Mosey to the neighborhood for a classic BLIMPS escalator. At every 5th streetlight we progressed through BLIMPS in escalating fashion:
5th light = 5 Burpees

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

10th light = 5 Burpees plus 10 Lunges (total)
15th light = 5 Burpees, 10 Lunges, 15 Imperial walkers
and so on with 20 Merkins, 25 Plank jacks, and 30 Squats.

At this point, rinse and repeat but starting at 10 reps and subbing as follows for core focused BLIMPS:
10 Big Boys
15 LBC’s

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

20 “Imperial” flutter kicks (because who says flutter kicks can’t be Imperial?)
25 ‘Merican Hammers (because if Buckeye is creative even if he can’t spell)
30 Phreddy Mercurys

Unlike last Thursday at the Goat, today’s workout was well timed, ending with 1 minute of “toe shooters” courtesy of Buckeye. 

Pledge, announcements.

Prayers:  Queso’s shoulder

Honored and privileged to lead,
Nutria

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