We hit Planet Fitness and the CVS before stopping by Fidelity Bank on the way home. Did some squats and other stuff along the way.
We vented, ranted, talked and it was a good time.
Everyone should come have some Sammich.
Diablo Sammich, Britches!
Category: Backblast (Page 517 of 904)
After pledge I start video on phone as I talk as if I were Rod Serling and talk about ,” Imagine a year full of many strange weird occurrences like riots, viruses, nasty weather patterns and more …. welcome to the Twilight Zone 2020! I’m your host Clavin, exercised will be called and you can modify…. Let’s Begjn!”
Unfortunately I meant to add video to this post … I just never paused it during warmup!
Ssh IC x 13
Butt kickers IC x 13
Merkins IC x 13
Flutters IC x 13
Called hand release merkins 13 OYO ( but I wound up doing hand release burpee merkins !)
Called out as an overachiever and show boat!
I now call for Waterboy to the center as I move to the ring of pax and have him call an exercise
He calls out jump squats IC and does 20 ( crowd criticizes ruining of the 13s ( I’m fine with it ! Waterboy did an excellent job and has accepted a VQ as of this WO for 9/9)
Mosey to the park and at Clavins Hill we perform TRUE 11s
What’s that? Glad you asked…
11 merkins bear crawl to top for 11 monkey humpers and perform 11 times!!! This is 2020, right?
Next up take short cut to concession area and partner up :
25 burpees
50 merkins
100 Ssh
200 dying cockroaches (q gives confusing commands for counting only one leg and count one leg… oh well!)
oh and since this is the Twilight Zone of 2020 …. all are to complete all called exercises ( grumbling about no need for partnering and some trying to hand off portions of assignment …. 🙁
In order to give all rest ( other than self I take a moment to climb soap box and talk about how pervasive and easily Satan has affected our children at this time …. as an example my son told me last week of a friend who ( raised in a Christian home) has told his mother that he’s an atheist now, a shy young lady from another family told her parents she emulates Cardi B and wants to become a stripper and our son had some difficulties ….. we as parents had to reach out and love our child knowing that anything else would be detrimental to our relationship and not helpful to resolving this! Satan is at a buffet and our children are on the menu!! This is only 3 examples in my sphere of influence !! JK2 sagely pointed out how we can now bring prayer back in the school now that we are home schooling!
Now with your partner perform 333 lbcs
sadly it took them a few minutes to realize that when doubling ( because of the partner work) you get the number of the Beast
mosey the short cut ( around the Pavilion down the paths to the shelter for 13 IC dips
and mosey towards Snoballs performing Nur 1/2 of the way
complete all with 13 Ic flutters ( WE NEEDED TO DO SOME MORE AB WORK)
and 13 low slow squats IC
TIME
announcements for :
Mt Mitchell
Iron Pax
Annihilation this Saturday Gashouse
upcoming race where Gastone runs 1 mile segment with her as she circuits the country ( end of Sept)
site q hand off at the only Thursday Morning WO at The Pub
prayers for Defibs son
EZ Riders son
Gastones Father in law
Gastones friend from Raleigh with similar business that’s failing due to overextension earlier this year
JK2 friend with family struggling with some of the same issues I brought out this morn
Lastly, I had a bag of stash that I pulled out … last night I prepared kale chips baking them with olive oil Parmesan cheese and garlic salt. It’s been my intention to do this for a while but I burnt up the other batch ….. we always work on our spiritual and muscles …. some like Dr Defib and Dr Whoopee talk about healthful eating … so this was my way of getting some to maybe try something new and different
enjoy
While HIMs did the Iron PAX challenge, we put in some miles.
Lots of work happening in F3 Gastonia today!
Pledge
Warmup :
Imperial walkers x 15
MNC x 10
SSH x 15
Bobby Hurleys x 10
Thang:
AMRAP : 1 min
Squat curl press
Merkins
Flutter kicks
Tricep extensions
Plank jacks
Halos
Lap in between
Dirty Dogs
KB swings
Curls
Big boys
Chest Press
Baby makers
SSH
Lap
Step ups
Dips
Rows
Front raises
LBCs
American hammers
Calf raises
Rinse and repeated and till soaked!
Announcements: IPC coming up, JJ 5 k
Prayer requests: SA 2.0, Short sale surgery, AT surgery, Our Country
YHC took us out
With this workout I wanted to work on some stability and mobility in the lower body.
Warm up:
- Don Q x 10ic
- SSH x 10ic
- LBC x 10ic
- 90-90 x 10
- Leg Swings 5 ea. leg (Forward and Lateral)
- Forward Wall Drills: sec all out x 5
Mosey to Field
The Thang:
- Ladder Driils:
- Forward Step
- Lateral Steps
- Straddle Hops
- Single Leg Bunny Hops
- In & Out
- Ali Shuffle
- Single Leg Bounds
- Triple Nickel: Split Squats, Ankling, Single Leg Superman
- Acceleration Zones
- Starts – carry speed
- 40 yd Sprints
- Few Ladder Drills before time
Mosey to Flag
COT
11 escaped the mileage of Prison Break to give Week 0 of the Iron Pack Challenge a go.
This week’s challenge…
For time:
4 Rounds of:
50 Squats
40 Big Boys
30 Merkins
20 Bonnie Blairs
10 Burpees
400 Meter Mosey
All pushed and were pushed.
Light and easy work out today. Kept it easy because my back was hurting. Great group, great mumblechatter.
The Thang: 45 seconds of each, 5 exercise, 5 reps / Not necessarily in this order either
Morroccan Night Clubs / O/H Press / Merkins / Pull Downs / Burpees
Squats / Lunge / Imperial Walker / SSH / Calf Raises
American Hammer / WWI / Leg Raises / Flutters / Hip Raises
Mtn. Climbers / Crunches / Supermans / Shoulder High Punches / Wide Pull Outs
Overhead Triceps / Toe Taps / Lower Back Hammerstring / Side Static Lunge
Rinse and Repeat, rinse and repeat, rinse and repeat………..
Two weeks ago YHC was blessed with yet another birthday and honored to have another year with my amazing family and you clowns. In recognition of this it was decided that a birthday beat down was warranted. Voodoo was happy to ablidge YHC with the Q for this muggy yet dry morning at the Bulldog. So the stage was set for the rock pushing and trash talking. Both were in full swing.
5:30…let the beatings begin
Warmup:
Stretching; up, down, left, right
SSH x 44 (double count)
Mountain Climbers x 44 (double count)
Mountain Murpees x 5 (this is from standing down to 2 mountain climbers, 2 merkins, and up to complete the burpee)
The Thang:
Mosey to the hill in the lower parking lot.
44’s. This is 11’s counting by 4’s. Imperial walkers at bottom and LBC’s at the top. In moving back and forth up and down the hill between sets there was a choice of and combination of bear crawls, crab walk, karaoke, nur, Bernie Sanders, Clavin threw in bunny hops which several of the PAX including YHC used, mosey, or meander. All PAX worked hard on this and YHC is proud to notice that everyone did a great job of mixing it up and pushing.
Meander to near by wall for calf work.
Parallel x 20 (double count)
Toes in x 20 (double count)
Toes out x 20 (double count)
20 x merkins
20 x squats
15 x merkins
15 x squats
9 x merkins
9 x squats
For a grand total of 44 each.
Take a lap around lower parking lot
Mary:
44 x LBC’s
20 x heels to heaven
20 x oblique crunches each side
5 x leg climbers each leg
Meander back
Time!
It is a huge honor and I consider it a substantial privilege to call every one of you a friend. Thank you all for your support and encouragement throughout this trying year. I am humbled and pray that I can have the impact on someone maybe new to F3 or otherwise that the PAX has had on my family and myself.
We prayed for the PAX, our families, community, leaders, police and first responders, and our influence on the people around us.
It’s a real honor.
Timeframe
You know it’s gonna be a fun time when YHC runs an AMRAP Painlab style workout, especially when it’s core heavy. Needless to say, much fun was had for about 56 minutes on the tennis courts at Folsom.
For all the different exercises, come out to Mt. Hollywood on Monday and you too can experience much of the same…
Until then,
GD
This is what was on the Weinke. It was modified a bit.
Warm up:
- Don Q x 10ic
- SSH x 10ic
- Leg Swings 5 ea. leg (Forward and Lateral)
- Forward Wall Drills: Switch Switch 3 sec all out x 5
Mosey to Field
The Thang:
- Single Leg Pogos (just ankle and foot0
- Power Skips for Height
- Power Skips for Distance
- A Skips (focus on fast up)
- Power A Skips (focus sequencing)
- Power A Bounds
- 10 yd sprints
- Half Kneeling Starts (5 yd hard)
- 100 yd Sprints
Stretches – Mobility:
- Inch Worms
- Big Hydrants
- Squat Reaches
- Narrow Squats
- Wide Squats
- Roll Over Reaches
- 90 – 90
- Crosses
- Scorpion
- Pidgeon
Mosey to Flag
COT