Category: Backblast (Page 613 of 904)

9 Men showed for the Bootcamp, 1 of them was a FNG.

The Thang:

SSH 25

Mosey to parking lot at park.

First pole,  Squats

Something else at the next one.

Then Lunges to the next.

Then we found a line in the lot. 50, 2 foot side to side jumps over the line.

Then, 50 front to back over the line.

Mosey to the hill at the field that goes up to the picnic benches.

Bottom of the hill 25 Sumo Squats, 25 Merkins, 25 Situps.

Same at the top, same at the bottom. We made it to 100.

Mosey to back of the field hill.

Leg work.

Monkey Humpers 50, Bernie Sanders to the top of the hill, Monkey Humpers 50, Lunge Walk down.

Calf Raises 50, Bernie, Calf 50, Lunge Walk Down.

Squats 50 Bernie, Squats.

Mosey through the dark forest.

Other side 25 SSH, 25 Plank Jacks, 25 Seal Jacks, 25 Mountain Climbers. x3

Mosey up to Martha Maintenance parking lot.  Some exercise.

Then 250 yard run back to the start.

The Moleskin:

Outhouse brought the FNG who is also in the Porta John Business. He was named after the hand soap found in the low sink that are inside the Porta Johns that makes your hands blue. They call that soap Johnny Cake for some reason. But that is his name now. Johnny Cake, welcome.

Stinky Bird gets Baptized this weekend.  Congratulation, that is a big deal.

Prayers for several family members, they will pull it together.

A couple of announcements. You can now start training for the Ragnar per Whoopee, you have plenty of time.

Thanks for the opportunity to Q! To be the person that Q’s is very cool to me still even though I have been in this F3 thing for years. It means I have the ability and not only get out of bed but can lead other men sometimes. How cool is that. If you have not been Q or you don’t Q enough, Start.

Gastone, Out!

What a great day! Played a round of golf with Broke, Breaker Breaker, and Tiger for Promise for Haiti. Wasn’t our best day on the course but had some great fellowship and fun.  I may of had a little too much fun and was ready for a nap by the time I got home.  A Midoriyama Q  in the mid 90’s seemed like torture. I really wanted to not show up, but i knew Tiger and Broke (who had also ran at the Pub that morning before golf) were going to be there.  So I peeled myself off the couch and headed to the mountain. I guess the heat scared everyone off though. Only Gomer, Freight, Tiger and Broke showed.

Warm-up:

SSH x 10ic

Don Q x 10ic

Shoulder Squeezes

Merkins

Leg Swings (front and side)

The Thang:

Leg Ups

Step Ups

Side Step Ups

Mosey to big soccer field to find a little shade

Walking High Knees

Walking Nur w/ long strides

Side Lunges w/ hop

Strides

Partner up – One person plank the other run to mid field and back switch x 5

Hip Stretches

Rotating Hip Stretches

Bridges

Fire Hydrants

Couple other stretches

Mosey back to Flag

COT

Very light crowd this evening.  I’m glad Blart made it out or I would have been alone.  Blart thought the workout started at 18:15, so the first fifteen minutes it was just myself as he was off running.  YHC used the official F3 deck on the tennis courts until some people came and starting playing tennis.  This was about the time I met up with Blart.  We made our way down to the lower shelter and took turns leading an exercise.

Lunge walked/did squats back to the launching pad.  Time was up.

Prayer request: Def Leppard’s M.

Blart closed us in prayer.

13 men at Folsom on this morning!

Warm-Up:

The Thang:

Mosey to the smooth parking lot that is near the pond on the left side of the park.  Exercise called here is the Zachary Tellier workout.  This is a Hero WOD that honors Zach Tellier, who died in the service to our country.  The workout went like this.  Start out in smooth parking lot with 10 Burpees, then run down road to the  top of hill and back (about 400 meters).  Then do 10 Burpees, 25 Merkins, Run.  Next is 10 Burpees, 25 Merkins, 50 Lunges, Run.  Then 10 Burpees, 25 Merkins, 50 Lunges, Run.  Next is 10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, Run.  Finally complete 10 Burpees, 25 Merkins, 50 Lunges, 100 LBCs, 150 Squats, and Run.  Good work on this men.

Next a short mosey to the pavilion.  Here 7 different exercises are called out: Hip Slappers, American Hammers, Rocky Balboas, Dips, Derkins, Mountain Climbers, and Smurf Jacks.   Start out doing 5 reps of each exercise, all done in cadence.  Next do the 7 exercises, 10 reps each (ic).  Finally we did all the exercises at 15 reps each (ic).  We were going to go back down the ladder with the rep count, but time was running short, so we moved on to something else.

Mosey to the tennis courts.  Time for one more exercise.  Route 66 suicides on the courts, performing Bobby Hurley’s.  Start at first line, run to next out of bounds line and back to perform 1 Bobby Hurley.  Run to the next line and back, 2 Bobby Hurley.  Continue this cycle increasing the reps by one, until you end up doing 11 Bobby Hurley’s, which totals 66 reps.  Mosey back to COT

Announcements:  Ragnar run 10/5, Convergence at The Yank on 10/19 at 7:00

Nameorama

Prayer Request

Appreciate the opportunity to lead today men!

Sister Act

Maybe not exactly an eagle, but in the gloom who can tell.   It was none other than Stinky Bird jumping in to take the reins as Site Q at Neverland.   A joyous occasion with 12 HIMS there as witnesses as YHC handed off.   Neverland has been pretty consistent over the past 13 months.   A great group to begin the week.   If you haven’t had a chance to head over near the park, check it out.  There are a lot of options.   As usual, a shot gun start at 5:30 sharp.

Standard disclosures

The Pledge

Warm up – Various exercises of cadences to 13, 26, 39 and 52

Mosey down Riverwood Parkway towards Clavin’s Hill, stopping at the lights for Monkey Humpers (13 first light, 26 next light, etc, etc) At some point the Pax, began asking questions about the mulitple of 13.  What was the significance?  Only time would tell.

Stopped by the doctors office.  Broad jump to the first light, mosey back and complete 26 big boys sit ups.  Rinse and repeat x3

Mosey towards the back entrance to the park from the Riverwood neighborhood.

Stop for 13 burpees

Lunge walk into the darkness up the trail in the woods.  At some point, YHC omaha’d to a mosey.   Mosey around the back of the park, stopping at the fork in the trails for 13 more burpees.

Mosey up to the play ground

Modified Cindy – 5 sets of 10 pull ups, 20 merkins and 30 squats

Meander to the parking lot

At that point, the significance of 13 was shared.  13 months since YHC had taken over as site lead and that it was time for a new beginning.   Happy to announce Stinky Bird as the next site Q and he took us through the remained of the workout.   Believe it mostly consisted of running and some exercises at the concession stand.

Mosey back to Pelicans.  TIME

It’s exciting when there is a change with Site Q’s.   An opportunity for new ideas, energy and opportunities for others.  There is no doubt that Stinky Bird will do great things with Neverland.  He is eager and excited to contribute.

The biggest learning for YHC over the past 13 months is to witness first hand the leadership that many play to make this F3 thing work.  It can’t just be a few and this site Q experience has been a good opportunity to see the passion and commitment that many contribute to make it work.  You get out of it what you put into it.  If you are looking for a HIM experience, take the keys and run with it.

Turtleman

Men of F3 Gastonia,

Time for our 3rd Quarter Convergence, in October!!  Yeah I know, just a little late.  Man our region has a busy schedule.  This is a good thing though, because it means our guys are out pushing the rock getting some work done.  All other AO locations will be closed.  Make plans to be there!!

Immediately following the workout, there will be a short 3rd F session from our man Broke.  True HIM in our region, and you’ll want to hear what he has to say.

Convergence

Date: 10/19/19

Time: 7:00

Location: The Yank

Look forward to seeing everyone!

Sister Act