Category: Backblast (Page 620 of 904)

Last weekend was the BRR.  It was one of the most challenging, but most rewarding experiences that I have had the honor of being a part of.  It also showed my some areas that I need to improve on, especially endurance.   With all that said, I am going to tailor my Qs to address some the weaknesses that I have recently been made aware of.   When I was coming up with this workout I had to alter my plans due to an accident with my new puppy.  FYI don’t throw dog toys when the dog is still attached to it (not knowingly)  Their teeth are very sharp and it proceeded to rip a deep gash in my tiny little pinky.  It sucked.   So…Legs and abs were on tap.  Here is how it went.

Warm-up:

SSH x 15 IC

Baby Makers x 15 IC

LBC x 20 IC

The beat down:

First part I called Chicken legs:  20 Low slow weighted squats, Lateral lunges to the pole (approx 20 yrds) with a duck walk back, followed by 50 calf raised…Repeat

Second: Upper body…50 Overhead claps, 20 overhead press each arm, 15 Lateral Cleans each arm, 25 upright rows…Repeat.   Repeat the lunge walk and duck walk between sets.

The last set I called ABsurdity…50 Flutter kicks (count R only), 25 Oblique crunches each side, 50 LBC, and finally 50 American Hammers…Repeat.  Repeat Lateral lunge and duck walk between once again in between.

Finally to finish the time we did some Pax choice Mary.  Thanks for the opportunity and all the hard work men.  It is always a honor.

COT:  Announcements:  JJ 5 K,  Suicide 5K, and 9/11 Memorial Stair Climb.

YHC took us out with prayer.

14 men at Mt Hollywood this morning.  1 FNG, so a disclaimer was given.

Pledge

Warm-Up:

10 Burpees

The Thang:

Mosey to the South State Bank on S Main St.  First exercise called here is BLIMPS, which a lot of you know by now is a  favorite of mine.  Start off with 5 Burpees, then run a lap around the bank.  Next do 5 Burpees, 10 LBCs, run a lap.  Then 5 Burpees, 10 LBCs, 15 Imperial Walker Squats, run a lap.  Next do 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, run a lap.  Then 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Peter Parkers, run a lap.  Finally, 5 Burpees, 10 LBCs, 15 IW Squats, 20 Merkins, 25 Peter Parkers, 30 Smurf Jacks, run a lap.

After a short recovery, mosey to the wall behind BB&T.  Exercise called here is 11’s, which is also a favorite of mine.  The two exercises used here for 11’s were Hip Slappers and Mike Tyson’s.  Start with 10 Hip Slappers on wall, mosey to other side of parking lot for 1 Mike Tyson.  Then back to wall for 9 Hip Slappers, and on other side 2 Mike Tyson’s.  Continue this until the numbers are flipped and you end with 1 Hip Slapper and 10 Mike Tyson’s.

Next we made our way to the short wall beside Ida Rankin Elementary.  We still had some time left for a few more exercises.  Here we did 2 rounds of 10 Dips (IC), 10 Step-Ups.  Then mosey back to flag.

Annoucements:

9/14 – 9/11 remembrance stair climb

9/21 – Stop Soldier Suicide 5k/10k in Belmont

9/28  – JJ5K trail run in Stanley

Prayer Request

Nameorama

Always an honor to lead.  Turned another year older today, and grateful I got to spend the morning leading you men and pushing each other.  Awesome to have FNG-Mullet with us today!

Sister Act

10 men showed at Midoriyama today.  No FNGs, no disclaimer.

Warm-Up:

Moroccan Nightclubs while Def Leppard slowly made his way to COT

Grass Pickers

The Thang:

Today would be one of those workouts where you can’t wait until it ends.  I knew what I wanted to do, but I wanted it to be a surprise for the lucky pax who decided to show today.  This so happens to be the first week of the 2019 Iron Pax Challenge.  A few pax in our region signed up for this and had already completed the week 1 challenge, but I hadn’t found an opportunity to complete the first challenge yet, so today would be it.  A lot of men in our region for some reason are turned off by this challenge.  With over 2000 pax participating in the event,  each man is responsible for recording their score.  Obviously I’m a pretty competitive guy, but this challenge is supposed to be more than that.  It is designed for a reason to be very difficult.  The Iron Pax Challenge is just that, a challenge, to push yourself to the limit and give it everything you got.  So after a quick warm-up, we mosey to the smaller soccer field.  I already had the field ready, with cones placed on the field.  An explanation was given on what was about to go down.  Several pax that have been battling injuries, decided it would be in their best interest to just get in a run.  This Iron Pax Challenge is called the “Killer B’s”, and yes it was awful.  The workout went as follows:

5 Rounds for Time:

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires(jump lunges), 10 Big Boys

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires, 10 Big Boys

*Broad jump 10 yards

*10 Burpees, 10 Bonnie Blaires, 10 Big Boys

*Bearcrawl 30 yards back to Starting Line

This was a very challenging workout.  The afternoon heat at Midoriyama in the summer sucks, then you throw this type of workout in makes it awful.  I appreciate everyone giving it everything you had.  Doesn’t matter if you had to modify the workout or not.  We all pushed each other and never stopped.  After a brief recovery, we slowly made our way back to the COT.  Finished it out with 22 Merkins for the Vets.

Announcements:

9/14 – 9/11 Remembrance stair climb

9/21 – Stop Soldier Suicide 5k/10k Belmont

9/28 – JJ5K trail run in Stanley

Prayer Request

Nameorama

Honor to lead today.  Appreciate the men of F3 Gastonia.

Sister Act

Beautiful morning at Folsom to get in some work.  We started off with a bang. YHC couldn’t count,  MW ran from a skunk, and Bedpan reminded us all that he thinks it is skunk mating season. “Be on the look out” he said. YHC does not think it is, but it doesn’t matter in Folsom. We make up our own science. Only at Folsom, do we have the in depth conversations about nature that may or may not be true.  Marty Stouffer’s Wild America has nothing on us.

Warm Up:

• 10 Don Q’s
• 10 Cherry Pickers

The Thang

• Mosey to Tennis Courts  – Break up the follow quantities in any amount of set you wish.
  • 100 Big Boys
    • mosey to third court
  • 100 Merkins
    • mosey to first court
  • 200 Flutter Kicks
    • mosey to third court
  • 200 Mountain Climbers
    • mosey to first court
  • 300 Hillbillies
    • mosey to third court
  • 300 Imperial Walkers
    • Mosey to first court
• Time to mosey to the flag for the pledge
  • Stop a each street light for 10 squats
•  Mosey back to start and time is up.

Welcome FNG Mimosa!! He pushed hard out there today.  He is a rock pusher we hope to see again on Thursday.

It is always an honor.  Big Pappy

Ecclesiastes 9:10 “Whatever your hand finds to do, do it with your might, for there is no work or thought or knowledge or wisdom in Sheol, to which you are going.”

11 PAX did work at Crossroads.  Some ran 8, some ran 5, one did 10, and one rode his bike.  Great work by all!!

Announcement:

Stop Solider Suicide SFN Event-Sept. 21st.

JJ5K-Sept. 28th.

Ragnar

Proverbs 3:5-6

5 Trust in the LORD with all your heart and lean not on your own understanding; 6 in all your ways submit to him, and he will make your paths straight.

YHC is a regular at Folsom and I also make my way to Downtown, Painlab, Gashouse, and Midoriyama from time to time. Getting to Storm, Goat, Mt. Hollywood, etc is a bit more difficult for me because I have to get back home to take my kids to school. That being said, I set a personal goal join an elite group (HIPAA, Sargento, possibly a few others) who have Q’d every F3 Gastonia workout. I’d like to get at least 75% of those locations taken care of by the end of the year and anytime the kids are out of school, it’s a good opportunity for me to head out to one of the more distant locations. That being said, I found myself in the ‘vaguely familiar’ confines of Mount Holly at 5:10 am on my day off, making final weinke plans as I eagerly anticipated the arrival of HIMs! 12 were present for a simple, yet effective beatdown to finish off Labor Day weekend!

Warm-a-rama:
SSH, Gravel Pickers (that parking lot is worse than Folsom’s), and Toy Soldiers.

Thang:
I looked through some Area 51 backblasts and found a circuit workout that was used in August that looked like a pretty solid workout. The backblast was littered with complaints from the PAX, which sounds like the kind of thing I want to bring. The lay of the land in Mt Holly did force me to make 2 adjustments but it worked out.

There were 7 stations around the Middle School parking lot and each station represented an exercise (marked with very fancy hand written tags). Go from station to station and complete as many laps as you can until I call time. The stations were:
– Merkins 20 single count
– Dips 20 single count
– Dirty Hookups 20 in cadence (Broke seemed to think this was a bad idea. He may have been right)
– Big Boys 20 single count
– Mountain Climbers 20 each leg
– Squats 20 single count
– Burpees 1x for every lap completed (2 on the 2nd lap, 4 on the 4th, etc)

We ran the circuit for about 35 minutes. Some got 6 laps in, a few got in 5, we all finished up together with 6 burpees.

I stopped us with about 10 minutes left so we could get in a little circuit work together.
– Rosalitas 10-ish IC
– LBCs 20 IC
– Divebombers 5 on my count

Repeat a 2nd time with 7 Divebombers.

We mosey back to start and I have about 2 minutes left. I don’t want to short-change these men so we finished off with Jacked Up!
– SSH – 25 IC
– Seal Jacks – 20 IC
– Plank Jacks – 15 IC
– Crossover Jacks – 10 IC
– Smurf Jacks aka Little Gumby in the Woods – 5 IC

Pledge. Time! We went over by a few minutes but there weren’t any real complaints because these are REAL HIMs!

We reviewed announcements, YHC took us out in prayer. Show to know!

Sorry this BB is a bit later than usual for me. I prefer to get them in within a day so I can remember things more easily. As Oompa was so eager to point out, my memory is terrible. That’s ok, I still love ya Ooompa! It was good to spend some time in the gloom with a few guys I don’t see often and 1 or 2 I’d never met. Mt. Hollywood has a good thing going on out there. You are welcome at Folsom anytime! Sign up for a Q while you’re at it!

• Montross