Category: Backblast (Page 587 of 904)

We have a guest Q at the Gashouse Bootcamp, how many will show for the Pain Lab?  1 or 100, let’s make sure they get as spirited a workout as Pac-Man and the boys from Rock Thrill are about to give.  Great turnout for Bootcamp, and we 7 Pain Lab’ers formed like Voltron.  Turns out the Girl Scouts are camping at the Schiele overnight, so let’s allow those little princesses to sleep in a bit, we’ll take our workout to Stonehenge.  Circle up.

I ask who has what injury:  Rudolph shoulder, Roadie shoulder, Hermes knee.  Good stuff, I can adjust us easy.

Point of today is tactical movements – precise, controlled and intense.

I. HIIT:

• Punch Merkins – 45 seconds, 15 second rest
• Punching Sprawls – 45 seconds, 15 second rest
• Ski Jumps – 45 seconds, 15 second rest
• High Knee twists – 45 seconds, 15 second rest
• Squat Jumps – 45 seconds, 15 second rest

Good work.  I thought that everyone would be winded, not so much.  Let’s keep that rhythm for all these exercises.  Listen to the Q for specifics ( I would go slow, hold, fast, etc.  Just changing things up until I heard squealing):

• Walkouts
• Weighted Lunges
• Rows
• Mountain Climbers and Moutain Rolls
• Bench Pistol Squats
• Curls
• Squats
• Ab work
• Struts

We worked on swings a good bit too; HIPAA took the team through the motions.  I cannot stress enough, if you want a good compliment to F3, kettlebell work is king.  You must master the “hinge” of a swing to get the most out of it.  It will be unnatural until you do.  We would have done Turkish Get-Ups, but with the shoulders and knee injuries, that would be no good.  Doc appointment on the 30th!  Get hype!

*our 5 minutes of message was about Eric Liddel.   While on business travel this week I got to see Chariots of Fire, finally.  I”m glad I was an adult when I saw it, much more impactful.  Read about his life if you never have, what a beast.  I won’t take  you through the majority of my schpiel, but remember this “where does the will to finish the race come from?  It comes from within”.  https://www.youtube.com/watch?v=kbgR-pOIFbE

Here comes Pac-Man and a gaggle of guys, let’s join up.  Great work from all, a tactifully good start to the day.

Always a pleasure to serve,

RUDOLPH

Reporting to the gloom today were 7 men ready to get after it on a chilly December morning. Let’s do it!

Disclaimer

Warm Up:

Goof Balls of course!

Don Quixote

Imperial Walkers

Monkey Humpers

Mosey around the grassy area toward the island. Look out, there’s a bike repair assembly thing close by, make sure not to run into it. Once at the bridge YHC was about to give the first command when he noticed the signature color of…BLOOD! Radar apparently was cut right on the cheek when he ran into the bike thing. Watch out men.

YHC then called for Bear Crawls across the wooden part of the bridge. Once across, the PAX was directed to Karaoke left to the next bridge. Fellowship mosey across the next bridge then lunge walk back to the other side. From there we do Karaoke R to the other bridge. Fellowship mosey across then Bear Crawl back again. Skip to the other bridge and then mosey to the parking lot.

Partner up for Dora 123. Partners do 100 merkins, 200 Squats, 300 LBCs and 400 Air Presses. While one is exercising, the other runs to the other end of the parking lot and back. Teamwork until completion.

Mosey back to the start for something to end with and we’re done.

Thanks for the opportunity to lead. Sorry for the late BB.

AYE!

This has been a rather intense year for me running another 10 miler ( correctly ) and not hurting self in the process, running 3 5ks, Spartan Sprint, Warrior Dash, Bonefrog Sprint and A lot of boot camps and running AOs. So earlier this year ( can’t remember if it was at Mount Hollywood in April or even earlier ( which is what I suspect) at the Storm there was discussion of what WE all want to accomplish this year or in the near future. When I spoke of a 1/2 marathon Orangeman issued a challenge realizing all I had on plate for the year but advising me of how late in the year the Santa Hustle was ….. that I should consider it, and I did and am so glad not only to him but also to Breaker Breaker who many times ran with me at the Pub as we have a similar time ( although he’s gotten faster recently) and to a couple of guys along the way for their advice.
Upon arriving today I noticed Gump finishing up with his lovely 2.0 on the fun run and this got me stoked for my turn at the race!
Several of the key players were present waiting for the 1/2 to start and a few others for the 5k.
The 1/2 started first with Breaker Termite and myself huddled back towards the 10-11 mile section At the start gate and Orangeman Tiger and Doodles all closer to the front. It was an amazing accomplishment for myself and Doodles who finished just ahead of me for our first 1/2 marathon each.  Breaker Breaker definitely did better than last year as he told all afterwards  And Tiger spoke to me later of having done a number of these races over the years.
During the 5k my M and Oompas M sported their reindeer outfits and walked along with TimeFrames M. Time Frame, both his 2.0s and my 2.0 ran the race as well as Oompa Loompa and Oompa sported Vuvuzela as well as an unnamed pax from Rock Hill.
The weather was perfect, the course like last year had to be modified due to excessive rains But still remained challenging.
To

any contemplating a run at next years 1/2…. reach out to any or several of those who ran this year …. you will not regret the experience!

Warm-Up
Moroccan Night Clubs IC
SSH IC
Seal Jacks IC

Mosey to the Pull-up Bar. I got lost along the way! Pockets had to show me the path…
1-2-3 Ladder
1 Pull-up
2 Thigh Slappers (hang on one arm and slap your thigh with the other, then hang on the other arm and slap the opposite thigh)
3 Knee-ups
Announced we were going up to 7 but ran out of gas at 4.

Mosey to the front of the middle school.
Dora from the benches to the fence.
200 Dips
200 Merkins
Pockets and I made short work of this.

Mosey to Hawthorne St
Bucket carry down then up x 3
Shellshock appeared as we were ascending on our 1st bucket carry.
“Hey you guys F3?”
We had that sneaking suspicion that someone was following us…

Mosey to parking lot behind Old Stone
I turned on my car, plugged in my phone, and cranked it to 11 for…
the Baby Shark Ab Workout!
We did 2 rounds because some lady interrupted us about her parking there during the first round. The HIMs liked this one. My 3 year old asks for this version of baby shark every morning.

Prison Break is always a great way to make the week a little better.

WE Ran and it was good.

C.O.T.

The Bed Pan is Full..

Warm Up
Imperial Walkers, Burpees, Don Q.
Fellowship Mosey
AMRAP 4 min. each set. take a lap after each set is complete.
10 High Knees, 10 SSH, 10 Seal Jacks, 10 Squats.
10 Lunges, 10 Hill Billy Squats, 10 Calf Raises, 10 Rocky Balboas
10 LBC’s 10 American Hammers, 10Flutters, 10 ski Merks,
10 Shoulder taps, 10 merkins, 10 dips, 10 CDD’s

11’s
Peter Parkers, Parker Peters, Karoke in the middle

Sprint on burpee sprint back then two burpees, we repeated this a few times then it was time.

C.O.T.

The Bed Pan is full

Gashouse Q

No warm up. Let’s mosey to Laurel lane. continue to Castlegate Street, left on Dixon Road  then left on Burtonwood Drive stopping at each intersection and performing 10 Hillbillies together in cadence. Continue to the parking lot of First Presbyterian church.

Route 66 time.

CDD.

Dying cockroaches

WW1 sit-ups

Skater Squat

Toy soldiers.

Return to the flag for the warm down.

Cotton Pickers

Imperial Walkers

Don Q

OverheadClaps

1 leg deadlift.

im pretty sure this was what happened! A little late on the BB. Most of the memory evolves a few PAX refusing to do some of the Route sixty six and refusing to do other exercises. Good leaders are Good Followers.