Fitness, Fellowship, Faith

Category: Backblast (Page 536 of 904)

Figure 8

First blast post so be patient.  Started out the morning with greetings to the new FNG’S then went at it and warmed up with a 1mile run around Mt Hollywood.

Introduction of figure 8

8 rounds of the following:

Merkins 8x and mike Tyson’s 8x go to next point

Leg flutters 8 and Little gumby 8 in the woods (everyone’s favorite )

LBC 8X Dying Cock ROACHES 8

Plank JACKS 8x Squats 8x

Everyone was so happy we finished with 11’s American HAMMERS  and CDD ( NOTE THE OLDEST GUYS DID THE MOST SUESS AND TERMITE NOT TO BRAG…)

Several prayer requests and a few announcements I should have written down because old people can’t remember all this stuff … thanks guys enjoyed the warm up session !

 

 

Good Group For The Soup

It was a hot soupy but dry Wednesday morning at the Labyrinth.  Very nice group of HIM’s gathering for the imminent beat down.  Everybody seemed in good spirits and ready to get this thing moving.

5:30…Lets Go!

Pleege

Warm up:

Mosey to the bank for a quick 5×3.  This was SSH one side and merkins on the other.  Everyone seemed to have a good time with that.

The Thang:

Mosey to the newly paved Planet Fitness parking lot for a bit of work.

There are 4 long parking lines that we would use for this part.  The instruction is to complete x10 per line, mosey around that back of Planet Fitness, and return to start with 50 LBC’s.

The called exercises were:

Merkins

Jump Squats

Mountain Climbers

CDD’s

Next was a but of Mary.  This included:

LBC’s

Leg Climbers (a real pleaser)

Oblique crunches

Flutters

Next we moseyed to the wall for some wall sitting action.  Had some overhead claps.  The jokes and chatter were flying around at this point.  It was fun.

No touch partner work included P1 staying back with AMRAP merkins until P2 moseys to the far curb and back…flapjack x 3.

 

Kareoke right and then left on the way back.

Once back Whoppee led merkins for approx 1 min until times up.

Great work fellas.  It was a real honor.

Prayers for EZ Rider’s family members

Country

Leadership

First responders

 

Broke is having a PT Test on July 18th.  Sounds like LOTS of fun.

Until next time.

Aye!

Timeframe

Don’t worry

7 men posted at The Sword this morning.  The Word today was Philippians 4:6-8

Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.

 

Prayer requests: each other, our country, Sparky’s uncle, Mayor’s coworker.

YHC closed us in prayer.

Crossroads 6-28-20

13 PAX either ran, rucked or rode on this fine morning and followed it up with QSource.

 

PT test on July 18th at Gashouse

 

Prayers for SA’s 2.1, T Square and family, Clavin’s M

 

YHC took us out

 

I’m Broke

Annihilation

Welcome to the first ever F3 Gastonia Annihilation Q! The goal is to push your physical and mental limits as much as possible in 60 minutes. I know this one did just that for YHC and I trust every last Saturday of the month will do the same for anyone who posts.

*Warning, the Weinke below may cause depression and/or PTSD.

Warmup:

20 Hand Release Burpees, short mosey, then 10 each up-tempo: SSH, Hillbillies, Goofballs, Mountain Climbers, Extended Merkins

Legs:

Nur up the hill, 10 Low Slow Squats, 10 Monkey Humpers

Jog to wall, then 5-10-15-10-5 pyramid of up-tempo: Hip Slappers, Air Presses, Air Punches, Lat Pulls (all on wall)

Keep going up the hill, find some curb for 4:1 ratio Rocky Balboa’s:Curbees, increasing proportionately for each PAX present, which ends in 28:7

Mosey down to the jail for…

Shoulders:

11’s starting with 10 French Fries, bear crawl to first cone for 5 Mike Tyson’s, nur to second cone for 1 Bobby Hurley, jog back to first cone for 5 more Mike Tyson’s, then Joe Hendricks back to start. Continue until 11’s are completed

Mosey back to original curb spot for…

Abs:

4:1 LBCs:Flutters

Mosey all the way to the tennis courts for the Leo Manzano core routine. 10 up-tempo of each: V-ups, Freddie Mercury’s, Flutters (low and high), Dying Cockroaches, Crunchy Frogs, Superman, Single Leg Deadlifts, Jump Lunges, Inchworm Shoulder Taps, and High Step Lunges

Finish up with a quick round of suicides: 5 Merkins at the baseline, 10 LBCs at each of the 6 cones

Mosey back to the flag.

Announcements and Prayer Requests can be found in Dr. Seuss’ backblast for his alternative Q, but Pizza Man did make a very good point that Annihilation is open to all PAX. Everything is up-tempo, but if you can’t finish an exercise, the Q will move on, so you don’t have to worry about holding anyone back. These workouts are an excellent opportunity to improve dramatically in a single workout. Everyone with a watch tracked between 600-700 calories burned during the workout. That’s about as good as any diet plan I know of right there. I hope to see you at the Yank on July 25 for Pizza Man’s Annihilation.

Until next time,

GD

Good Music

Yes, there was music. All would agree there was at least some good music if only because I ended with some Rush with Tom Sawyer just because the guys tolerated my George Strait without any real complaining. However, that is not what I will remember about this workout. Here is what I will remember….

We gathered around for a few minutes before it started. There were a few Kotters…..Wimpy and Dr. Feelgood. HIPAA and Shortsale were there on injured reserve (sort of). Shortsale is working back from a knee thing and HIPAA went through that gender reassignment surgery recently. HIPAA seems to be handling that well and we are all proud of him….her…..it….whatever…..we are proud of HIPAA anyway. There were the usual PAX hanging out getting ready for PainLab or bootcamp. I also saw what I thought were 2 FNGs-one was with Stroganoff and was getting the usual pep talk about what to expect. The other guy was part of the crowd but still off on his own and a bit quiet. He did not really look nervous like an FNG, however I did not think I knew him. I started with a quick disclaimer and made a point to say I thought there were 2 FNGs……then I heard the second guy speak up and immediately knew he was not an FNG. It was Brownstreak with a beard that ranked up there with another PAX named Jeremiah Johnson who departed from us recently but left his little brother JJ here in his place. Honestly, I almost ran up and gave him a hug. Can’t tell you how many times I have thought of him or spoken about him. We spent several years together with many of the other PAX growing the region. He was a big part of our region’s success. And then he was gone. We reached out to him, not just me but several of us did. I’m sure he was going through some stuff like we all do. He would surface every once in awhile and then he was gone. In all honesty, I tried to get him back out here. He needed us and we needed him. I am sad and embarrassed to say I eventually gave up on him. I don’t have a good excuse. Is there a good excuse? Ever? I can tell you this-I was thrilled he chose Bootcamp this morning. He and I both knew it was going to be tough to get out there and do the bootcamp thing when he was a bit rusty. But he did it. Not only did he do it, he spent some time with the FNG and I am sure the Gator was better for it. If Gator does not come back I will be surprised. Why? Probably because of my music choices, and maybe….just maybe because he and Brownstreak spent some quality time together which is what this F3 thing is really about. The quality time you spend with your F3 brothers is going to be what you remember when you move into the last quarter of your life. You will remember things like BRR, The Moron, Tuna 200, Palmetto 200, The Moron, Rucking the BRR, Crowder’s Ridge CSAUP, The Mortimer, slip N slide at GasHouse, The Moron (did I already say that???). Those are things that put a smile on my face when I am falling asleep in my nice warm fartsack safe and sound in the great country of ours. The workouts that we go to help facilitate these relationships that lead us to do stupid stuff that makes us better men. It is ISI at its best. But it requires us to be together which is really my point-reach out to that Kotter you have not seen in awhile. Bring that friend from church or work that has never been here. Introduce him to these guys and make sure he comes back. And don’t make the mistake I did by giving up on him when he does not show up. If you have to, go to his house and do Monkey Humpers in his front yard until he comes out to run you off-we did talk about doing this but never followed through. Could have been another smile-maker if we had…

As far as the details of our bootcamp, we did some running, some hip slappers, derkins, merkins, squats,….and other stuff. My favorite was a new thing called “The Fireman” where we went to the steps at the church and ran up and down the steps, did a burpee, ran up and down the steps, did 2 burpees, and kept increasing burpees each trip down. We did this while listening to the song “The Fireman” by George Strait. One other highlight was at the end I turned off George Strait and put on some group you probably never heard of called Rush……this put a smile on Stroganoff’s face, he started running, jumping, and singing like he actually enjoyed the noise coming out of the speaker????!!!!

Get that Kotter back out here.

thanks for posting Brownstreak-hope to see you real soon.

Whoopee

Elimination vs Annihilation or Teacher vs Teacher

7 Pax pushed the rock at the first Annihilation with Gold Digger; 13 pax pushed the rock with YHC in what Purple Haze called “Elimination”. As there were two workouts at Folsom, I hope everyone felt they got a worthy beatdown. It was neat that the two Q’s are both teachers and that YHC got to, once again, lead one of his former students, Rabbit Ears. I have now gotten to workout with four of my former second graders; I am so glad they’ve joined F3, and I’m proud of each of them!! I’m also proud and thankful to lead such great HIMS!

Pledge- both Q’s

Thang:

Mosey to tennis courts for Warm-up: 10 SSH IC, 10 Grass Pickers IC

Harley Quinn’s-Suicides on Tennis Court

Round 1:                                    Round 2:

10 yd- CDDs                              10 yd- Monkey Humpers

20 yd- LBCs                               20 yd- American Hammers (Count one side)

30 yd- CDDs                              30-MH

40 yd- LBCs                               40-AH

50 yd-CDDs                               50-MH

60 yd-LBCs                                60-AH

50 yd-CDDs                               50-MH

40 yd-LBCs                                40-AH

30 yd-CDDs                               30-MH

20 yd-LBCs                                20-AH

10 yd-CDDs                               10-MH

 

Mosey to front lot for:

Escalator

10 burpees, 

1 Lap

10 burpees, 20 squats

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins

1 Lap

10 burpees, 20 squats, 30 Crunchy Frogs, 40 Werkins, 50 Plank Jacks

Forties/Lindsays- In Front Lot on curb 30 DIPS/10 Merkins, 25/15, 20/20, 15/25, 10/30

Mosey to Flag

Announcements:

Gold Digger shared that he and Broke will have the opportunity to groom another Pax  starting in January. Congrats!!

Next Annihilation will be July 25 Pizza Man Q at Yank..along with regular workout

PT Test with Broke-see PreBlast

Prayer Requests:

T Square and his family

Sister Act and his family

Clavin’s M

Pizza Man’s M’s Uncle

Word: David Platt: “The christian life is a daily pleading for help and experience of help from GOD HIMSELF”. John 15:5 I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing. Phil 4:13 I can do all things THROUGH CHRIST who STRENGTHENS me.

Reach out to God, He knows we need His help and is there, so ask for His help and strength. And turn to each other. We are not in this alone. We often say “You vs. You” and that is true. But, I also look to you guys to push me, to help me accelerate. Turn to God, and to each other, to help you accelerate spiritually and emotionally.

Name O Rama

Leppard took us out

Great work everyone! We missed those who are on vacation or who “had to work”.  Orangeman, Welcome to Folsom!

Seuss

Merkin Mania

2 started with EC then another 5 showed for a total of 7 posting at The Goat. It’s been a REALLY long time since I have Q’d or even posted here. It was great getting back out there-thanks Buckeye for giving me a little nudge to come out here. We started with a disclaimer, WU, and pledge. We then took off for a Merkin-fest. We took a few laps with 25 Merkins at each of the corners. Honestly, I thought there were 4 corners last time I was here….someone stole one of the corners. There were only 3???? We made it work. I think we also threw in a few flutter kicks. At some point we saw 2 trains!!! I know, strange. We saluted the first with 5 burpees, moseyed a little and saw ANOTHER TRAIN!!!!?????? Can you believe that???? 2 trains pretty much at the same time. If we had moved just a little faster I think there was a 3rd train but we didn’t get there in time.

We then moved over to “the wall.” Roscoe gave us a quick history lesson-for those of you young kids who were not around, we ALLEGEDLY did donkey kicks on one of the walls, got busted, and had to pay a few hundred dollars for a fresh coat of paint a few years ago. Bandit handled this PR nightmare like a pro and fortunately we did not get booted off of Goat Island. Rather than tempt fate this morning, we used the steps for some partner work. P1 did Merkins AMRAP while P2 went up the stairs for a burpee or 2 for a few rounds each. Next on the menu was some work at the top of the stairs in the parking lot. We did a version of 11’s but I think we cut this short-Hip Slappers  starting at 11 and working our way down with a short mosey to the other side of the lot with 25 flutter kicks on the other end of the parking lot. Next we moseyed to the bridge for a few more merkins: start on 1 end of the bridge with 3 lunges to each leg then do 10 merkins. This. Took. Forever. To. Get. Across. The. Bridge…….Once across we slowly recovered with some hanging time, more merkins, some derkins, calf raises then moseyed back home for a few burpees then finished up with a  short plank while we discussed the 5 rules of F3 while planking.

We finished with COT-special prayers for Vanilla Ice with his job interview-middle school English teacher. Hope it went well. Roscoe and I figured we got just under 300 merkins this am. Very good work men. Hope you enjoyed it. Thanks for the opportunity to lead and bring back some good old memories from “back in the day.”

Whoopee

 

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