Category: Backblast (Page 614 of 904)

Thursday Linus posted on the twitter-verse the GasHouse Q is open. I’ve not Q’ed very much this year and have a few ideas in the hopper. One I’m going to save for another few weeks because it deserves a larger audience and it will be a beast that I need some additional preparation so I can follow the mantra to be able to “do it, so I can Q it.” The other idea is not of my creation. Like the Murph we enjoy a few times each year (and Pizza Man does weekly), I saw Dark Helmet post “The Bert” at the end of July. Apparently the Honey Badger at The Fort does a Hero Workout of the Day (WOD) each week. If you’re unable to post at F3, checkout some of these workouts that you can do OYO. Some require coupons, many do not. So the Weinke was built and my only question was how much time will this take? I guessed 45 minutes since the Honey Badger is a Monday workout. Oh well, may as well try it and see what happens.

The circle formed at 0700, Tube brought an FNG so I stumbled through a disclaimer of sorts, no one left, so we proceeded with a warm-up:

• Seal Jacks IC x 10
• Imperial Walker Squats IC (sort of ) x 10
• Toy Soldiers IC x 10

Channeling my inner Whoopee, I was tired of the warm-up – I called for the bootcampers to follow me. Five guys pursued, some had seen the pre-blast, others had not. We arrived at Grier Middle School track and I offered the PAX a choice to go OYO or stick together – the vote was for the latter. Roscoe who gets major props for a 7.5 mile EC run suggested we split the workout into partners…I said “no” and Roscoe retorted that he was trying to share Candor with me which was the Qsource topic a few weeks back. Nope – this workout was intended to be completed in the designated format, otherwise it wouldn’t suck as bad as it did. So without further ado, here tis:

• 50 Burpees (it became awful about halfway through)
• Run 400 meters (heard a train so added 5 more burpees at the end of the lap)
• 100 Merkins (my arms became numb about 60-ish)
• Run 400 meters
• 150 Walking Lunges (did this as a group, counting each leg, about 175 meters)
• Ran the remaining 225 meters
• 200 Squats
• Run 400 meters
• 100 Merkins (Linus said he blacked out for a few moments, forgetting where he was and what he was doing)
• Omaha: only 7 minutes left – skipped the final 400 meters and did 10 burpees to be back to the AO

MARY:

• Flutter Kicks while some PAX assumed the workout was over, this isn’t FIA…once everyone got on their six and joined, the count began
• Flutter Kicks IC x 10
• American Hammers IC x 10
• Freddie Mercury IC x 10
• Leg Lifts IC x 3 —> TIME!

Announcements:

• Roscoe collecting final donations for the Rotary Pavilion bathrooms – if you’re donating – get your money in ASAP
• Wednesday, October 2nd at Ray Nathans from 10 am to 8 pm is a fundraiser for Officer Chris Wooten – all proceeds supporting him
• Prayers: Les Nessman’s Father-in-Law went to memory loss facility – prayers for his family in this transition; friend of Tube and Fugitive (Nehemiah) that has a unique disease that’s impacting his career – both men indicated their friend is inspirational for all that he does, but he needs special doctors to help him fight onward; continued prayers for Watts Up’s M that is improving from her battle with blood pressure.

Moleskin:

I listened to 43 Feet’s latest podcast on my drive home from work yesterday. Our QSource discussion last Sunday after the Coconut Horse was lively on the topic of Contentment. I’ve built a routine that I look forward to reinforcing the discussion hearing DREDD and Dark Helmet go through the Socratics and providing additional color infused with humor and lecture. In episode 65 for QSource Q3.11 (the “idiotic numbering system”) the primary point is the difference of Happiness and Joy. I’ve enjoyed all of the Qsource series but along the way of the main point, I keyed on a sub-point discussing chaos and in particular why F3 is designed the way it is. In order to be free, working outdoors is a given – it’s not difficult to make that connection. But what struck me was about the workout plan, for some the Weinke and for some a ‘figure it out as you go’ plan.

I posted the Bert on Slack and Twitter partly to entice some PAX to attend, knowing a portion of our region were running the JJ5K. The 5 guys that posted are Saturday regulars. Defib thought I was joking and we’d end up doing something else.  Hearing DREDD describe the PAX not knowing what comes next is part of the intended chaos that trains HIMs to deal with the obstacles that we face in every day life: at home, at work, with our families. The PAX follow the instructions of the leader, once instructed, you then have control of your situation – perform the task to the best of your ability, modify, quit, or leave. Knowing the Weinke ahead of time can be comforting, but it’s not the point. I thought about that having released the workout ahead of time – and there’s no rule against it. But think to all the workouts that you post and you fall in line and embrace the suck. It makes us all a little better.

Despite having released the workout ahead, the PAX forged on. We all agreed it was an awful routine. I had expected to hear more mumble chatter but at that time of the morning, mostly it was the birds chirping. All of us took some breaks during the exercise portion to muster the required strength and fortitude to push to completion. This was a grind for sure. I couldn’t decide if the Murph was worse, maybe not because the Bert takes longer. Try it and judge for yourself.

The BERT:

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

This workout has modifications that we should have followed. If you’re ever short on creativity, use this one or another Hero WOD. Motivation comes easy as you think about the one that died serving our country. You may not complete it record time, but the effort and sweat not to quit can offer the perspective of freedom that we enjoy for all the brave men and women that face challenges far more difficult than we do.

Thanks for the opportunity to lead.

Short sale

Simple approach to today, I wanted to do a circuit training since it had been awhile.  Through the week I researched exercises and circuits that boxers use, and I rolled out 8 stations.  Problem was, we had 11 people!

WU:  Shortsale warmed up everyone up, then Painlab migrated to our ring of honor.  Then we did some more warmup, via Low Slow Squats, MCC’s, Merkins.

CIRCUIT WORK:  we had the following available, and me & Watt’s Up pivoted to create the last two stations.

Step-Ups (10 each leg, then 10 Dips)

Slamball (10 slams, 10 presses)

Shadowbox (continuous)

Unders (rope set up, do hooks while shuffling across the line, when back and forth 10 SSH’s.  With weights).

Swings (double or single, have at it)

Jumprope

Elastics (pull back with one arm, punch forward with the other)

Cleans (KB cleans continuous)

Core (pick a core exercise, do it)

Pick your weakness (Curls, Merkins, Squats)

I had the timer for each station set at 2 minutes.  This was not helped by the fact I should have had a 1 minute rest period for everyone but instead opted for like 30 seconds, maybe?  Good work from all.

At the end of the first cycle I stopped everyone to discuss the message of the day.  Linus had on NC State gloves.  I’m not an NC State fan.  I respect State because I love NC, but like all things in sportsball, the some fans (and friends!) anger me.  BUT, they hold one thing high, and that’s Jim Valvano.  Valvano is a hero to me, for his simple message of “Don’t give up, don’t ever give up.”  So I let the crew know about Rockabilly, a #HIM that had to change his work schedule to work nights and that means he will miss morning workouts.  So instead of quitting, what does he do?  He starts TWO NEW AO’S.  That’s what a leader does.  He doesn’t quit, he never quits.

Message done, back to work.  This time I set the clock to 1 minute, but no rest between stations.  I think we all short-circuited around station 8.  Brutal.  Called time at 7:57, met with the Bert crew, done.

MOLESKIN –  I woke up with the worst crick in my neck at 5 a.m., fearful that I might not be able to go.  But some water, stretching (and IB Profun), and good to go.  I feel so much better due to exercise and fellowship.  Remember that F3 helps cure the mental and the physical.

Great work from Nessman on 2 consecutive weeks, thanks to Pedal for helping support by bringing gear, great to see Tube getting more time in, Hunchback and Sledge were working AND conducting business (leaders), Dry Rub and I agreed my time management sucks, and both he and VooDoo got in EC which is impressive.  Timeframe seemed to enjoy the Painlab time, maybe we’ll steal him from Bootcamp?  He doesn’t have soccer arms.  Lastly great work FUGITIVE, our FNG, when he hit his wall, he took the time needed, then got back at it.

IT DOESN’T GET EASIER, YOU GET STRONGER.

Prayers for Nessman’s family, Tube & Fugitive’s friend, there was another personal one that I hope Short Sale captures.

WATT’S UP – thank you for the opportunity to Q today, a man among men.  Maybe your Tigers will take it easy on my Tarheels today.

Great work men – Rudolph

7 Guys came out for a ruck workout. I did not have anything special planned. We went to the park, did a bunch of exercises, lot of ruck on, ruck off exercises. I didn’t really have time to be here this am-lot of stuff to do at work and really thought about wimping out and asking someone to cover for me. Glad I did not do that-in the 4-ish years of F3 GasHouse I don’t regret posting even once. Well, maybe when I posted at once of those “running” AOs. I don’t remember what we did, but got the BB posted so my brothers would get credit.

Whoopee

It was a gloomy Monday morning at Neverland, but oh so perfect for a fine tuned Weinke workout.

Warmup:

SSH x 30IC

MNC x 20IC

Big Boys x 30 OYO

4×4’s x 10 OYO.  A demo was requested and YHC quickly demonstrated my lack of coordination (or intelligence) when Whoopie corrected me after doing the 4 merkins and standing up instead of 4 x mountain climbers.  Then he didn’t let me count that towards my 10 reps!  Thanks Whoopie!

Mosey 20 ft to see the flag; PLEDGE

Mosey towards Gastone’s hill.  Lunge Walk between two light poles.

Mosey to Gastone’s hill.  15 Merkins @ the bottom.  JK2 questioned YHC whether AO is bootcamp or running?  Bootcamp, but… Run, I say! Run up Gastone’s hill!  Aaaaaaand then do 40 LBCs OYO.

Fellowship Mosey turned Mosey by Gastone.  10 count at the bottom by…. one of them PAX.

Yes, more Mosey.  Turn right, mosey up hill to church parking lot.   Flutters 50? OYO

Mosey to the stairs behind Robinson.  Elevens!  Start 10 BigBoys up top, 1 Merkin @ bottom.  Pax crushed it.  Mosey back to pelican’s.  Seasoned PAX who shall not be named thought YHC would return us to pelican’s late….  YHC called end at 06:14:40!  I won’t tell the PAX that I brought a 3/4 complete Weinke and was planning to improvise after the Elevens……

Nice work, men!  We got in right around 2.5 miles!  Some PAX got in some EC beforehand too!

Prayer requests:

JK2 travel to NYC with daughter, Watt’s Up M ,  Outhouse to start new job soon

Announcements:

Raise money for the Downtown potty- YHC forgot to ask for donations, let’s collect this coming Monday (Island has the Q with some fresh ideas!)

JJ5K on Saturday

On another note, I enjoyed talking to Ocho Cinco briefly on the run back.  I realize that I don’t know much about PAX outside of our meetings in the gloom.  I encourage all PAX to try to get to know each other on more of a personal level.  I realize it’s hard when we are sweating profusely and gasping for that extra little bit of oxygen, but let’s strengthen this F3 community that much more and make ourselves more approachable on a personal level for those PAX, old or new, who may need to open up or need somebody to ask them how they are or what’s going on.

Until next time!

Stinky Bird

Pledge

.25 Mosey around downtown Cramerton

Halt!!!! at the field of dreams!

In honor of Week 1 Pax Challenge….20 min perform as many rounds as possible “The Killer B’s”:

Broad Jump 10 yards to station 1 and perform 10 Burpees, 10 Bonnie Blairs, 10 Big Boy Sit Ups

Rinse and Repeat to Station 2 and 3….After station 3, Bear Crawl all the way back to Start Line and Rinse and Repeat through all stations again until 20 min Q time is called.

After 20 min.. social mosey for 10 second Tesla count and pick pace up..aka slow mosey to the Fun Time Stairs.

At the Fun Time Stairs it’s 11’s time!   1 Burpee at bottom, go up stairs and 10 Burpee Mountain Climbers at top.   You know the drill, time to flip em or go for 15 min Q Time Recovery which ever comes first.

Pax dominated, so Pax moves to the one way bridge.   Time to Wall Stand in honor of Buckeye.   Wall Stand as long as you can, once you drop do 5 Merkins.   Rinse and Repeat until Q Time Recovery called.

Down the stretch….pick your mosey gear and mosey from bridge to Cramerton B-Ball Cage.   Once there OYO 50 Reverse Crunches.   Time to head back, so gear it up a notch and mosey back to Pax Circle in downtown CramerTown USA!

Time!!!!!!!!!!!   Nice calorie burn men!

Announcements – Several Events in and around town coming up,  Radar, Wet Nutz, and Milburn doing Week 4 Pax Challenge New Hope Elementary Friday 9/27 5:30 am.   All are welcome!

Name O Rama

Prayer Requests

Prayer – Thanks Tesla!

Happy Thursday!

10 men showed for the Pub.

We ran a 5 mile run.

Publix to the GreenwayBridge and back up to Publix.

Thanks,

Gastone

Prayers for Broke Sister In Law.

Actual AO location: The Labyrinth

As always, I start with the Pledge

So this morning there will be NO counting ( well in truth there was one time ,,,, later …. as always moron that later) but it’s all up to YOU for intensity level … your choice. Choose to level up for intensity ( suddenly Whoopee is heard to say that he’s choosing to go for the slower moderation to which I say to all that you can slow it down and join Whoopee with the Ladies workout! That helped get the ball rolling and then I explained that during the warm up ( a song of 3:31) that we would get JACKED- UP! Jumping jack exercises to start , first up SSH and I start the music playing through the Bose speaker on my tailgate …. ANTHRAX/ PUBLIC ENEMY AND BRING THE NOISE!! Whoopee fell over in ecstasy!! These Bois brought their A game today !! Slinging shovel loads at me and about me … and sometimes about the exercise … it was a moment to treasure !! AND that was just the first 4 minutes during which I traded us off into plank jacks then seal jacks and to bring it all home for last 20 seconds …. chili jacks!(lower plank jack ) Pax complained about elbow pads!!
Mosey over to Planet Fitness ( ole HT) and Stinky Bird realizes he needs his hard hat with all that construction … and along the way questions are asked about the plank exercise equivalent of running ? Someone responds “ You don’t know Jack!”Next…..
This will be the only counting component where starting st street side we sprint to and back from first line and perform 1 burpee, the over to next line and back for 2 burpees and so on. The challenge is to give me the correct number of lines/ burpees which was ten. The hope was an incorrect response which would have warranted another 10 burpees! Not today, I think they suspected something!
Mosey to wall for wall sits / wall sits with marching and wall sits with both. There was additional challenge of patting head and rubbing belly from somewhere and JK 2 performs this as well ! He also tells me of not being so worried about personal space which the pax take to a whole NEW level as we move to the next event … Tabata timer … pax in loose circle ,,,, one minute timer, ten second breather…. first exercise I call is merkin and most of pax crowd around/ over/ on top of me and we perform the first MERKIN ORGY. ( at least that’s what I’m calling it)
American Hammers followed by flutters and low slow squats and …. yep wide arm merkins! Pax began calling idea for next exercise and for the most part I obliged and we did more flutters and merkins and more squats …. sometimes I threw a monkey wrench in there and switched up for fun especially at the end where I joined the circle, had all to turn and face man in front, grab ankles and do monkey humpers!! Pax started crowding me asking about Assing me a question, how does my butt look from this angle , how can I make my sweat smell better during a workout, are my pants still torn, etc.
It should be noted that Stinky Bird realizes that laughter does NOT work with flutters!!
We return towards Snoballs , the long way …. since JK 2 likes running so much and then Stinky Bird and Gump take off thinking they know what’s up! I stop pax and someone calls them back . I chastise them to not pass the Q as that’s poor form ( unless he calls for group to do so) !
We NUR to speed hump and then continue mosey back where we complete with Al Gore and finally calf raises ( since we didn’t do any today or last Wednesday!

There were a few other exercises in there and a dumpster load of mumble chatter!!and let’s not forget Whoopee attempting to sing Islands in the Stream …. actually I’m trying to forget it!!!

Lastly I mention something that Gastone said last week …. today’s title … Story Time With Clavin… as I sometimes ramble on ( as did Cliff Clavin in Cheers) … time to get serious for s moment as I tell assembled that yesterday the M and I celebrated our silver (25) anniversary . A few weeks ago, she and I were able to go to dinner together ALONE ( a rarity for those of us with children) and we ate somewhere in Cramerton ( I forget the name, but she’s been wanting to eat there for some time) and we ran into Def Leppard and his M finishing their dinner ( someone pointed out it must’ve been the early senior special … wasn’t me DL!!) It got me thinking about delivering an EC challenge to ALL present or reading this …. find a sitter and take the M out some where …. any where … just do it!! Reconnect …. and relax.

JJ 5k. ( Stinky Bird )
Isabella santos 5 k ( Hipaa )
Ragnar

Prayers for JK 2 and daughter traveling by plane ( she’s nervous)
Watts Up s M

Mucho Gracias !!!