Category: Backblast (Page 616 of 904)

New site?  Same game.  All aboard the paintrain!

4 other men arrived and helped to move some weights up to the tennis courts.  the 20, the 35, the 50 and the 70 lb. kettlebells, along with some plate weights.  We dialed up White Zombie at the request of HIPAAAAAA (Slack – Sid Haig.  Yeah, I know).  Time to work:

WU:  15 SSH, 15 Low Slow Squat, 15 MNC, 15 IW, 15 Merkins, 15 LBC – all in cadence.

Cardio Stretch:  Bear Crawl, Crab Walk, Side Lunge around the court.  MODIFY, but WORK.

Cardio Spike:  3 point stance, I say “HIKE” then you sprint to the end of the court, NUR back to start.  We repeated 3 times.  I miss playing ball sometimes.

Now that the warm-up is over, let’s get to work:

SIMPLE & Sinster

10 x 10 Kettlebell Swings.  Quick lesson then off.  Guys did great.

Turkish Get-Ups:  needs work boys  😉  Seriously, not an easy exercise, a little weight goes a long way.  I halted us after 3 sets.

PAINSTATIONS:  Shoulder and Traps time.  These were the stations:  presses, lateral raises, front raises, upright rows, shrugs.  Rotate after each does their set, 3 claps, get back to work.  We did this 3 times.

THE TEST:  modified this, but very proud of the guys.  I set a time, and waterfall burpees.  As soon as guy in front of you hits the ground, you can do yours.  I didn’t allocate much time, but it was a great time.

YOGA/STRETCH:  we finished the last 10 minutes with a lot of yoga and core.  Guys were talking about their poor flexibility.  REmember, if you spend 10 minutes before bed doing some basic stretches, it will feel soooo much better.  And it’s a great way to cool down muscles after weighted work.

TIME

Moleskin:  I told the guys about halfway through, pausing the White Zombie, that we can’t let anything get in the way of our connection with God.  WZ ain’t exactly choir music, but I love getting pumped up.  Music, movies, people and everyday life moves me a lot of times, and I encourage all men that as long as you’re following my 3 big rules, do what you like in life:  do the right thing, do your best, treat others well.  Simple and you can have fun.

Starkville is a good joint.  Love those tennis courts, having a flat grade to do work on is superb.  Like the Terminator, I’LL BE BACK.

Thanks for the opportunity, CONVICTS.

Rudolph

As most Gaston Pax know YHC likes to name landmarks at AOs to encourage and build the legendary status of the AO and the region. Mt. Hollywood has the famous hill YHC and pax have named K2 because like it’s namesake in the Himalayan Mountains it is high and it is steep, the real K2 being second only to Everest and from what I am told a tougher climb. So with that in mind as the pax gathered today in the gloom it was pre planned that K2 would figure into the mix heavily today. Went like this:

*COP:

Arm and upper body stretching

SSH X 20

IW X 20

Plank, Hand to palm stretches

Nolan Ryans X 10 each side

Mountain climbers X 20

Mosey to the bottom of K2. Not absolute bottom but close to it for triple nickel. Run to the first street that comes into the path which is the steepest part and the longest climb.

Bottom: 5 plank jacks

Top: 5 jump squats

Pretty tough triple nickle – Varsity Version! And a time suck.

Mosey to the BB&T, make one stop:

10 merkins

10 squats

10 big boy situps.

Mosey to the back of the bank.

11s as follows:

American Hammers

Mike Tysons

After that is done a People’s Chair:

20 airpresses

Rugby sprints

Set 1 ; do sprints, 10 SSH

Set 2, do sprints, back in People’s Chair, 20 Muhammed Alis

Mosey back to COT and AO site.

NMM:

Pretty tough pull today, pax did great work. K2 triple nickel set the tone!

First day of fall, great clear and dry morning for the most part. Mindful of other pax today per Tiger’s prayer list, Tiger’s dad and others. Keep them in your prayers if you would.

Great to lead today, Hope everyone got what they wanted. K2 sucked. That was the intent. Mission accomplished and we are all better men for it.

Tesla

It was a beautiful morning with perfect weather as 95 runners participated in this year’s Stop Soldier Suicide run. The course was set up in reverse of last year’s course.

14 F3 Members participated:

5 Pax ran Speed for Need

9 Pax ran either the 5K or 10K.

Pizza Man pushed an empty chair, which was kind of fitting as it could represent all of those who have served, or are currently serving, our country.

Bedpan’s uncle was our honored retired serviceman.

A little bit about this gentleman:

Terry Revels, Chief Petty Officer, Retired.

77 years of age

26 years military service: National Guard, Army, retired from Navy. 

1960 served with a recon unit in South Korea. Including 25 parachute jumps. 

Naval career: He served on several ships including: 

USS Belmont (a spy ship), 

Denebla, 

Blue Ridge,

Denver, 

Tarawa,

USS Saratoga (from which he retired as Air Traffic Control)

Bedpan said that he told him they followed France and watched them launch and drop their first Atomic Bomb. Said he was so close “He could see the flash”.  

We all share in thanking Retired Chief Petty Officer Revels for his service and for his willingness to participate in this year’s Stop Soldier Suicide Speed for Need Event!

Thanks also to Pizza Man for organizing and orchestrating the F3  Unit and to all who participated!

Seuss

14 Pax, including 1 FNC newly named Gordon Ramsay, came out for a Tophat Q.

I didn’t realize that Tophat really doesn’t write Backblasts lol; so I am doing this by memory as I can’t find the notes I thought I took for this workout.

We did a series of squats,

we did Triple Nickle, I believe..I remember Moroccan Nightclubs-a favorite of our Q.

We got in 1.53 miles.

Nice work done by all!

Seuss (for Tophat)

The BRR was my first ever relay, of any sort. I thought that I was training fairly well, but I was not prepared at all.  The more enlightening thing is I didn’t even do any crazy legs. So it is my commitment to myself to train harder this year and be more prepared. So a few studs set out, we said the pledge and began walking down the hill.   My plan was simple. Gastone’s hill as many times as we could. We started with 10 merkins went to the top  did 10 merkins and back down…Repeat 4 times.  We did some squats instead of merkins for the last trip.  Great work by everyone. I really enjoyed it. Food>Drink!!

COT:  Still pray for Tube’s friend who is doing some better.  HIPAA ‘s family with the passing of his uncle.

YHC took us out.

This week for some reason I just wasn’t as creative as I would liked to have been, but nevertheless we got some good work done.

Pledge

Warm-up:

SSH x 20 IC

MNC x 20 IC

LBC x 20 IC

The game is simple…Painolopy.   There were lots of burpees, merkins, squats, and presses. Great work by all. It also allowed for some good mumblechatter.

COT:  prayer requests:  Tube’s friend who has  health problems but always has positive outlook .  Prayer for his healing and that he gets to go home.

HIPAA lots his uncle.  Prayer for comfort and peace for his family.

YHC took us out