After a short warmup of ssh
Cherry pickers and something else we went on a short mosey looking for the elusive skunk. None were found so LBC while waiting on the 6.
Then proceed for a roumd of dirty 11’s with squats and WW1 and a burpee in the middle. That is about all the time I have so I nominate the late guy to fill in till the end.
Just remember you cant get better if you don’t try. Nobody likes hearing excuses so just get ya butt up and do something
Category: Backblast (Page 522 of 904)
1st I started the Q with a Daily bible Verse. Psalms 150:6 “ Let everything that has breath praise the Lord! Praise the Lord!”
Warm-up
1st—SSH x 15
2nd—Gravel Pickers x15
3rd—Moroccan Night Club x15
All in cadence
After the warm up we said the Pledge of Allegiance
WERK TIME
- Lap 1 around we carried coupons the football Field we stopped at every corner for 5 blockies
- Lap 2 around Football Field stop at corner for 10 calf raises, then we carried our Coupons to the 50yrd Line for 50 reps of curls then carry coupons back to the end zone
- Lap 3 around FootBall Field with 10 calf raises every corner, we carried our Coupons back to the 50yrd line for 50 reps of Over head press then carried coupons back to end zone.
- Lap 4 around Football field with 10 calf raises every corner, we carried our coupons to the 50yrd line for 50 reps of off set Merkins 25 each arm, carried coupons back the end zone.
- Lap 5 same process but with 50 reps of Triceps curls
- Lap 6 ran a lap with our Coupons stopped at every corner for 3 blockies
- Lap 7 same process as lap 2-5 with 50 reps of squats
- Lap 8 same process but with 50 reps of Chest presses
- Lap 9 same process but with 50 reps of LBC,s
- The last thing we did was Iron Hulk , 13 HIMS strong
Bunch of guys ran various directions around Dallas.
Bunch of stuff coming up in the next few months.
Bunch of people on IR to pray for.
Bunch of you missed a good QSource too.
-GD
Warm up:
Don Q x 10ic
Imperial Walkers x 5 ic
SSH x 10ic
Mosey to Field
The Thang:
- 20 xDiamonds – Low Squat Leaps – 20x Normal
- 20x 45 Deg. Merkin – Lateral Lunge Walk – 20x Werkins
- 10x Slow Merkin w/ 5 sec hold – Pogos – 20 x Drop Merkins
- DORA
- Crunchy Frog x 100
- Lunges x 200
- Mt. Climbers x 300
- 40m x 10 every 45sec.
- Stretches
Mosey to Flag
Joined Painlab for some core work
COT
9 Hims for a hot workout at Midoriyama.
Mosey to Field
The Thang:
- 20 xDiamonds – Low Squat Leaps – 20x Normal
- 20x 45 Deg. Merkin – Lateral Lunge Walk – 20x Werkins
- 10x Slow Merkin w/ 10 sec hold – Pogos – 20 x Drop Merkins
- Triple Nickel
- Crunchy Frog – Nur up Hill – Big Boys
- Walking Lunge w/ Stretch
- Form Run x 4 continuous
- Stretches
- Big Fire Hydrants
- Low Lunge to Hamstring
- Hurdle Stretch Drills
- Holy Crosses
- Scorpions
- Pigeon
Mosey to Flag
COT
7 Showed for the Coconut Horse Run.
We made it and survived.
Gastone Out! BB is complete.
12 brave souls entered the thunderdome known as painlab this morning as a first timer named Nessman offered up his exercise plan. Hermie, Double Stuff, VooDoo, Tube, FNG Kooper Grossman dubbed Pick Axe later for his proclivity for FortNite, War Eagle, Pasghetti, Dobby, Rudolph, HIPPA, Sledge-O-Matic and Les Nessman. We celebrated 8/8 with 88 reps of the following exercises broken into multiples of 11 reps in various sets. This was accompanied by a 44- foot walk in the style of Crab Walk, Bear Crawl, Lunge Walk or Duck Walk plus 1 foot for the magic number of 45 and the optional total of 45 burpees. The exercises were The Merkin, Dying Cockroach, LBC, Dips, Low and Slow Squats, Kettlebell Swings, Moroccan Night Club, and American Hammers. HIPPA blessed us with a barrage of Hurricane Flutter Kicks after a merry go round of you name the exercise. Tube provided us with a sweet 80’s Hair-band soundtrack. 12 men entered, 12 men left.
It was humid and a little gloomy.
We ran.
Bos posted for the first time at Coconut.
We tried to Articulate after.
It was fun.
Until the next one.
Aye!
Stroganoff
So YHC and 16 pax showed to know in downtown Belmont in the humid gloom for a push to dink the buttermilk promised for breakfast. It id not disappoint. Went like this:
Form up by the park and mosey down behind Sammy’s for a COP warmup:
SSH X 20
IW X 20
Cotton Pickers X 20
Nolan Ryans X 10 each side.
Grapevine stretch
Mosey over to the now named Hamburger Hill at Hawthorne for some serious Dora – Hill work
Partner up!
Dora 1-2-3
HR Merkins – 100
Big Boy situps – 200
Squats – 300
P1 – Up to the top of Hamburger hill and back.
P2 – Called exercise
Flapjack.
Got us to 7:30
Mosey back toward the AO.
Burpee suicides coming back.
Lunge two parking spaces forward. Nur back one. Drop down a burpee. Rinse and repeat until the end of the parking spots which was @ 10.
Got us to 7:40.
Mosey on over to the Field of Dreams for the 4th Quarter. Bear time! Bear Bryant. Bear Crawls. Getting tougher when it’s late in the game, your tired and behind. Make the push!
New version of Bear Crawl Slalom. With 16-17 pax, it was time to make it competitive! And thus we did. Count off by twos. YHC took the 1s. Tiger the 2s. Goal was end of the field which meant at least three rolls per pax. Three exhausting rolls. Loser gets 10 burpees. Winner gets to watch. It was as spirited and tough a 5 or so minute F3 experience YHC has ever had much less led. Saw real guts on display as the effort was fast and furious. So Q at the end called an Omaha. No losers. But 5 burpees for all. Seemed the right thing to do at the time. Sure was too!
Mosey over to Hearbreak Hill for a set of half pipes.
Top – 5 plank jacks
Pad – 5 merkins
Main street – 5 butt to the street Monkey Humpers.
2 sets. gets us to 7:55.
Reassmeble on the pad for pax led Mary. 1 pax calls move. Does 5 burpees while pax does called move. Went around the horn of 16 to finish it off. Had a little OT. Well worth it!
Pledge.
NMM:
Probably about as good as YHC can do for a lead. Most def a buttermilk day. Everyone got pounded pretty good. Again, it’s really all a lead up to the 4th quarter because that’s where you win or lose it, it being life itself. Just keep pushing it and making it happen. Bear Bryant said to his 1957 Texas A&M team (aka the Junction Boys) that winning wasn’t imperative. But getting tougher in the 4th quarter is. And that’s where we find ourselves today. So the question is do we fold and hope for better or push and make the present time an opportunity instead of a problem. It’s up to you. I find the times rather exciting myself. And living in interesting times is a gift. Newsflash: This is just the beginning. So do we lead and make it great or cower and let it overcome us. I choose leadership! Hope you do too. Make it happen! We’re here to help.
Tesla
14 HIMs showed this gloom to push their own rock and to help encourage the PAX.
It’s important to remember the fundamentals of what we do on a daily basis. Disclaimers, picking up the 6, Pledge of Allegiance and COT.
One of the less practiced things that we do is to count off how many PAX are in attendance each workout. Most of the time we stick together pretty close but you never know when someone may get sidetracked or worse. It only takes a few seconds but it can make a big difference to know where everybody is. Just saying…
Warm Up
Don Quixote, Grass Cutters, Goofballs
Mosey to the field at the track for some work in the grass.
The Thang-
Field of Dreams – Count off so there are 4 groups for the 4 stations. Everyone will do AMRAP at their station until the prior group arrives. Everything starts with the group that does 15 burpees. Once they’re done with those they go to the next, that group goes to the next and so on.
Round 1
Station 1 – 15 Burpees
Station 2 – Squats
Station 3 – Merkins (yes from the president of the MHC himself)
Station 4 – LBCs
Round 2
1 – 15 Burpees
2 – Lunges
3 – CDDs
4 – Big Boy situps
It’s somewhere in here that Buckeye said a quiet goodbye and wandered off into the dark (reference 1 for the need for a countoff)
Round 3
1 – 15 Burpees
2 – High Knees
3 – Werkins
4 – American Hammers
Mosey around to the back parking lot for part 2 of the Thang. This was about the time Top Hat said an unexpected adieu. (Reference 2 of the need for a count off)
Four Corner Escalator
Corner 1 – 10 Bobby Hurleys
Corner 2 – 10 Bobby Hurleys & 20 Pickle Pounders
Corner 3 – 10 Bobby Hurleys, 20 Pickle Pounders & 30 Dying Cockroaches
Corner 4 – 10 Bobby Hurleys, 20 Pickle Pounders, 30 Dying Cockroaches & 40 Goofballs!!!
Instead of going back down the escalator like the weinke said we moseyed back to the start due to time constraints.
It think we did a little Mary but it wasn’t long and we’re done. Thanks for the opportunity to lead again today men. Lets look ahead to the 19th when Nutria will bring his VQ!
Announcements- Nutria VQ at TRB August 19th, CSAUP at Folson September 19, JJ 5k September 26, Mt Mitchell hike September 27
Prayers – Beirut, Spam’s daughter Colleen is raising funds to be a missionary, SA’s daughter, Short Sale & Allen Tate’s surgeries, Kids going to school, teachers and the school board for wisdom
Later guys!