Fitness, Fellowship, Faith

Category: Backblast (Page 621 of 904)

Bootcamp, Painlab style

Nice crowd, beautiful morning, two minutes, one, start….

Disclaimer:

Warm Up:

SSH – 20 IC

LBC’s – 10 IC (got bored)

Merkins – 10 IC

Painlab’s got Bondo, Bootcamp with me.  Up to FPC parking lot at the bottom of the steps leading to what is affectionately known as The Pad.  I did a VQ at Painlab a few weeks back.  With this opportunity for Bootcamp I planned on a continuation of that Q today.  It was Coors time, it was early but the Pax were thirsty.

Stations:

Curls x 25 (w/block) Some may have done without block, which may have looked silly

Heels to Sky x 20

LBC’s x 25

Squats (w/blocks) x 25

Merkins (on block or not) x 25

Flutters x50 (sgl. count)

Overhead Press (w/block) x 20

Block or dumbbell walk (Up steps to Pad and back)

When finished with full round mosey hard to bottom of Pad drive, up and down the steps, rinse and repeat.

Did this 3 times

Weinke was still loaded with pain, but I modified to save some energy

Hold’s:  I wanted to get some additional running in for the soccer arms (which includes me) so we did some holding stations.  Split group into two (3 each).  Group 1 runs length of building up hill to other portico, turn and come back.  Group 2 holds a pose, sort of like the boy band group on the Geico commercial that does not dance.

Round 1 – Feet at 6″

Round 2 – Al Gore

Round 3 – Plank

Mobile Stations:  Split pax into 3 groups.  Station one is the mobile or relief station.  Here you do 100 sgl. count Flutters and relieve station 2.  Station 2 is doing amraps SSH.  When they are relieved they go to Station 3 which is amrap Merkins.  Rinse and repeat twice.

Believe it or not (fine don’t believe it) that was about it.  The stations took a chunk of time and were just as awful as they sound.  The Coors was consumed in full, some wooziness but we Ubered back and arrived one minute late.  It was my pleasure boys.

Announcements:

Rotary Pavilion Fundraiser and Chili Cook-Off.  Timeframe has a recipe that will win it all, bathroom needed

Upcoming events:  (check these for accuracy please)

9/14 – Stair Climb (see Roscoe or Whoopee)

9/21 – Stop Soldier Suicide

9/28 – JJ 5k

10/5 – Ragnar

Upcoming Gashouse Q’s – JJ (9/14), Hushpuppy (9/21)

Prayers / Concerns:

Bondo and family

Timeframe and family

Working partners with health issues

HushPuppy’s Pastor with health issues

 

 

Packin’ Heat

This was supposed to be “officially” part of BRR, however the BRR was not ready for ruckers just yet…..so being the HIMs that we think we are, we decided to go ahead and do our thing. We had several planning meetings and a pretty good game plan, but nothing could have prepared me for this trip. Just know there is no way I can convey how much fun this trip was. Like prior relay races, I knew there was going to be some pain and some joy, but this was a really good trip.

This trip provided us with a break from the usual beatdowns at the GasHouse AOs along with several sleepless (except for AT) nights that amplified our personalities. Having run BRR twice, I really think this was harder for me. The leg fatigue was worse despite getting enough sleep during the trip. We went out in pairs for most of the legs and this was the “golden part” of this trip. Getting to spend somewhere between 1 and 3 hours with one of your brothers pretty much one on one is nothing short of excellent. Combining that with the time spent in the van as a larger group was outstanding. I can honestly say this is probably the best way to do BRR for guys in F3-you really need to think about this rucking thing for BRR next year. We made some good planning decisions but also learned a lot about how to improve this for future years.

We named our van Packin’ Heat for obvious reasons. I think we had 6 handguns, 8 knives, a hatchet, and a can of mace. We were a force to be reckoned with before leaving GasHouse. We got dinner on the way up to Linville compliments of Allen Tate-what the heck were you and the waitress doing back there???? We started our legs just after 8pm and motored through them like champs. Along the way we saw a ton of snakes (mostly, but not all dead), a bald eagle, a bear (yes, you read that correctly, an F’ing B-E-A-R), more dogs than Allen Tate could count, and several truck-stealing-at-midnight-escaped-convicts-who-are-still-following-me-at-this-time rednecks. We ate the best hamburgers in the world for lunch followed by some ice cream/custard thing called “concrete” that was good enough to go back next year just for the chance to eat it again. We finished it off with some fine dining and BudLights at 0830 this am at one of the oldest breweries in Asheville waiting for the SECOND team to finish BRR.

Along the way I learned a few things:

I learned Watts Up should have been a truck driver. The man can flat out drive a van-if he hadn’t lost so much weight, I would say we should rename him Large Marge (PeeWee’s Big Adventure from the 1980’s-look it up you damn millennials). He also does not complain…at all. He is solid and dependable and someone I know I can count on to do what he says 100%. He was meant for F3 and F3 was meant for him. He underestimates his level of fitness also-the man killed his mountain goat leg at the end of the race in the dark going solo then (I think) jumped in the van and drove us to the next leg. WTF?????!!!!!

Roadie snores. He also loves our country enough to search out a tattoo artist with similar vision and is working on a tattoo of the American Flag for his left arm. This is time consuming and expensive. But he loves our country and tattoos, and that is why he is having this done. Respect from me, Roadie. You have given me a new perspective on tattoos-thanks.

Freight is a dedicated father and friend. He works hard to be a great provider for his family and cares about the people who work under him. He may have an opportunity to change positions at work if someone retires soon, however it would require traveling quite a bit-this would take him away from his wife and daughter and I just don’t see that happening, at least not unless it is necessary. He also grew up fishing and hunting with family despite not necessarily having a love for those activities, but more a love for his family.

Voodoo loves his family, his job, and how he can help people. He values his partner and the relationship they have to both work towards the same goal-getting people better and providing a good living for their respective families. He also has plenty of fast-twitch muscles-the type that help you walk fast but not necessarily for a long time. I had to work to keep up with him on our leg we did together. And that damn green light needs to go-HOLY NUTS that thing was crazy annoying but kept us safe-no way a car would not be able to see that thing. He also has a daughter that adores him. They talked/facetimed several times-she facetimed him at 0615 to let him know she was getting beignets at Disney World-THAT WAS AWESOME! Enjoy that Voodoo, the day is coming when she will be grabbing the car keys and disappearing for several hours without facetiming you.

HIPAA is an animal-I knew this already, but this trip reminded me. He jumped in on more legs than he needed to. He kept us on track with directions and “leg data.” He CRUSHED the mountain goat leg and finished an hour ahead of predicted time and (I think) kicked a bear’s ass on his way up the MG leg. All I know is we never saw the bear again after HIPAA got to the top. HIPAA is another “meant for F3” guy from top to bottom. His focus is on not only pushing the rock, but also how can he help those around him push the rock. We all say this, but he practices this constantly. He is one of those guys who “gets it.”

Allen Tate…..wow. Where to start? The guy can go to sleep in seconds in a van. He can sleep through just about anything. He is probably one of the most generous and thoughtful guys I know. The only thing bigger than AT’s heart I think is his sense of humor. He kept us rolling just about from the start. I walked with him on an early leg and realized quickly how much this man respects his family and friends. From the time he spent with his grandmother in her later years up to his dedication to his father now (almost missing this trip because of Hurricane Dorian) this guy is impressive. He has a way of looking at a situation and finding the silver lining and purpose for why he is there and doing what he is doing.

As far as our backblast goes, we did a lot of rucking, we got more sleep than we needed, and we ate some food along the way. Other than that, no big deal. Really, just a boring trip to the mountains. Consider this next year. You will not regret it. I guarantee that 100%.

Whoopee

 

 

Pre Climb

Plegde

Warm up:

burpees x 5 (train)

SSH x 10

Merkin x 10

Mosey the long way to the parking deck, stop and plank for the six about half way there.

I think I hear another train 5 more burbees – continue on to the parking deck

 

Now for a few trips up the stairs and back down:

9 of the called exercise at the bottom, run the stairs for 11 at the top -stairs  back down to the bottom (plank, LBC, or squats until six arrives back at the bottom)

Burpees

CCD

Sumo Squats

Oblique  crunches (right side bottom & left side at top)

Merkins

Mtn Climbers

Bobby Hurleys

LBC

Flutter kicks

Change it up a little – run each level to the top and back down the stairs

Change it up yet again (boy time went by slow this morning) – run stairs to top touching every step, lunge walk the top level to second set of stairs and back to the bottom -Bernie Sanders the bottom level to start

rinse and repeat

rinse and repeat

Let’s take one more trip to make is an even 14 -run stairs to the top, touching every step, walk to the second set of stairs and Bernie Sanders back down to the bottom.

Start mosey (the long way)back to start, stopping at the benches for some dips x 10 and squats x 10 – continue mosey, stopping at the wall near bridge for some wall sitting (right leg on left for 30 seconds and left over right for 30 seconds)

OK 6:14 -mosey turned into a jail break ( I believe i was in the lead until i had to stop at my car to get my phone) before Stinky bird, Gump, and Buckeye blew by

 

Announcements:

BRR ruck is going on as we speak

9/11 Mem. Stair Climb on 9/14

JJ 5K

Stop Soldier Suicide 5K

 

Prayer request: spoken and unspoken

Out with Prayer

 

Thanks for allowing me to lead you all this morning!  Much needed…….

 

EZ Rider

 

 

 

 

 

Early Birds

It’s not unusual to see PAX getting in some EC before a workout, but it was unusual to see so many of them doing it today. Not sure how many miles everyone put in, but there were quite a few that definitely logged more than 5. With all the races coming up and cooler weather ahead, take advantage of this mid-week running AO to get yourself ready.

 

Announcements

BRR Ruck – they are on the course as I write this. Good luck guys and stay safe!

Stop Soldier Suicide 5k/10k in Belmont on Sept. 21st – SFN event

JJ 5k in Stanley on Sept. 28th

Site Q’s are collecting money for Rotary Club project to install bathrooms at Downtown Pavilion

Tiger is looking for golfers to participate in Shocker’s charity tournament on Sept. 26th

 

Prayer Request

Huck and family

Def Leppard’s M

Slaw’s father

Dr. Feelgood and family after passing of mother

 

Out with prayer.

 

I’m Broke

 

A Countdown to Suicides

YHC pulled in at Midoriyama a little early to get some cones set up and low and behold there’s HUCKLEBERRY! No better place to kick off a 40 day challenge than the AO most famous for mumble chatter, whining, heat and of course the JV style workouts. PAX continue to roll in and when 17:30 hits we’ve got a total of 13 seasoned professionals ready to put in some work. After the short version of the disclaimer and the pledge, we skip the warmup and head out.

 

Mosey to the small soccer field and circle up for a countdown. Four exercises, all done IC, starting with 10 reps and working all the way down to 1. We did these quick with no rest between exercises and it definitely got the blood flowing. Exercises were SSH’s, Merkins, LBC’s and Low Slow Squats.

 

Next up was a “modified” version of Rugby Sprints. PAX perform called core exercises until YHC says go, then run a suicide to the cones set up across the field. Instead of the normal walking to cool down, run a lap around the entire field. Three rounds of this with Flutter kicks, American Hammer’s and Rosalita’s. This routine gassed everyone pretty good, so YHC decided this would be a good time for a little talk.

 

The Q Source discussion last week was on Candor and how a virtuous leader is not only willing to tell others the hard truth, but is willing to hear it. After leaving Q Source YHC started to think about something else…What does it mean to be candid with ourselves? Is our perception of ourselves accurate, or is it some kind of story that is running through our heads? Take some time this week to step back and take an honest look at yourself and determine what you need to do to make yourself better. Now back to our regular scheduled programming…

 

More suicides!!! Run to first cone, do 5 reps of called exercise, then back to the start for a burpee. Run to the second cone, do 10 reps, then back for a burpee. Continue with 15 reps at third and 20 reps at far cone. Two rounds total, HR Merkins and Big Boy’s.

 

Back to the flag for 6 minutes of Mary and we’re done.

 

COT

Announcements

BRR Ruck – they are on the course as I write this. Good luck guys and stay safe!

Stop Soldier Suicide 5k/10k in Belmont on Sept. 21st – SFN event

JJ 5K in Stanley on Sept. 28th

Site Q’s are collecting money for Rotary Club project to install bathrooms at Downtown Pavilion

Tiger is looking for golfers to participate in Shocker’s charity tournament on Sept. 26th

 

Prayer Request

Huck and  family

Def Leppard’s M

Slaw’s father

Dr. Feelgood and family after passing of mother

 

Def Leppard prayed us out.

 

I’m Broke

 

 

Trying new things

7 men came out this morning for a Kotter-ish Q.  Every time I have the Q I hear the same thing: “Huck is going to a wall.”   Well, I threw a little curveball this morning…zero wall work.   Also threw in another new thang:  We actually went to the flag by the road.   Some good mumble chatter before we started and at 05:30 we clocked in.

Warmup: Toy Soldiers x something IC

Let’s mosey.

Pretty simple this morning.   We would stop at every light pole and do some thangs.  Started with 10, then went 10, 20 on up to 10,20,30,40,50,60,70,80 and 90.  The exercises were:
10 merkins
20 CCDs
30 LBCs
40 calf raises
50 flutter kicks
60 Moroccan nightclubs
70 Freddy Mercury
80 dying cockroaches
90 squats

Slow mosey back to the flag that wasn’t there at the launching point…thanks Montross.

Mary included mountain climbers, Parker Peters and Burpees

22 for the Vets

Time

Announcements: JJ5K, Stop Soldier Suicide run, stair climb some other things.

Prayer requests: those effected by the storms.

BOM: Big Pappy took us out.

Philippians 4:13

Huckleberry

Shock the Monkey

After only one week of being the newly renamed Labyrinth … a new voice spoke out clearly and melodiously out of the darkness …. he said …. “Red Rain…”

As usual we said the pledge and then I gave brief disclaimer that we will NOT be running anywhere except maybe a little run activity during the warm up and any pax seeking running should join Gastone ( seems that old college injury from when he used to alligator wrangle has been aggravating him once again). Sorry for Gastone, none would join him.
He did stay with us for the warm up where we began with 10 heel raises IC, 10 High Knees IC, 11 ( forgot count) Flutters IC, 10 Butt Kicks IC, 10 Plank Jacks IC and finish with 10 Mountain climbers IC! Whew.
On to the main event where all enjoyed me bringing out the 8 track of Peter Gabriel ( which is where we began with Red Rain) and I introduce pax to my leetle friend … the coupon … select one each! Also there is a tire with eye hook screw and approx 10 feet of rope … this is our timer where each pax takes a turn moving tire around Snoballs however they choose …. you select the method … I leave myself last in order to not influence my idea ( which was to retie rope back to hook to make a sled … I thoroughly enjoyed watching the inventiveness each chose like Buckeye who started us out by just simply picking the whole enchilada up and running … after 4 steps he was done! Stinky Bird at one point knotted everything up in a huge ball that took us 40 minutes to unwind!! Turtleman on one trip around fell asleep on other side of building Gastone must have kicked him awake but later on his last trip around exonerated hisself by doing the unthinkable …. he went for the only Double Trip around the building to win First place ( we need that medal Def Leppard … )
As to the rest of us with coupons we either Cusacked, curled, did goblet squats, swung coupon in front, Performed lower curl or upper curl, overhead press and even chest press with coupon as well as occasionally changed things up with squats merkins elevated merkins heel raises lbcs and even Fully extended leg Freddie Merck’s. I also informed all to concentrate on doing each exercise correctly as opposed to doing as many as possible!
There was s music interlude on our third song “Shock the Monkey” where we all either squatted or did jump squats and each time Monkey was said we ….. yep … monkey humpers! This sucked !

We all made three trips around and with 4-5 minutes left Outhouse called for French Fries (why?!?) Watts Up with 15 Dirty Dogs each leg and Turtleman with American Hammers… time!

Other notables from this morn was either a shooting star or perhaps another crashing airplane or maybe it was some more of Skylab coming home! Gump has a birthday celebration where he was giving away free passes to next April’s Spartan race ( all expenses paid !! You just need to sign up and give a credit card number…..)And our newest Club Med member … next week he’ll be installed officially as the site AO at The Goat …. Buckeye !!! He had a spread sheet with him and was passing out money to each person who signed up for an open Q slot… I believe he’ll be a great addition and plan to be present next Thursday at the changing of the guard ( just hope he’s not my partner again for partner squats where you link arms … my knees …. argghgghh!)
Announcements

BRR/BRR RUCK this weekend

JJ5 k
stop Soldier Suicide 5k
Stair Climb Charlotte

Just remembered …. Bondo with VQ at Painlab this Saturday

Prayers For Feelgoods family and Dry Rubs ( loss of moms)
Time frames parents

Tune in next Bat Time …. at the same Bat channel……

Iron Pax Challenge at Bulldog

With the BRR-Ruck Thursday thru Saturday, YHC knew there wasn’t much time to get the challenge done, so hit Voodoo up if we could do it at Bulldog. He was in, so YHC and my 2.0 measured the distances so it was ready in this morning’s gloom.

Wasn’t sure about the participation since the workout intent was on Twitter and announced at The Murph, but 5 showed plus Oompa who headed to the track.(Spiderman and Outhouse had missed the warnings, but pushed through)

So this week’s challenge:
Long Jump 10 yds
10 Burpees
10 Bonnie Blairs
10 Big Boy Sit-ups
Long Jump 10 yds
10 Burpees
10 Bonnie Blairs
10 Big Boy Sit-ups
Long Jump 10 yds
10 Burpees
10 Bonnie Blairs
10 Big Boy Sit-ups
Bear Crawl back to start.

Repeat for a total 5 times.

For those doing the challenge, time to complete was tracked.

Announcements were covered.

Prayer Request:
Dry Rub’s Family
Huckleberry’s Family
Feelgood’s family

Voodoo took us out

Watts Up powering down.

LaborDay Murph

Labor Day is a day to Labor right?  I suggested to SA a few weeks ago that we should do a Murph and he agreed – surprisingly we were able to convince at least 17 HIMs to post on what was designated to be a day off.

 

It was my sincere pleasure to Q this workout.  For those who do not know the Murph – named after Lieutenant Michael P. Murphy – Navy Seal who lost his life in combat in Afghanistan in 2005.  He was killed when his squad took heavy fire and Murphy left his covered position to get a radio signal out to call for reinforcements.  In doing so he was killed in battle however he was able to get the call off and his squad was rescued.  Murphy received the Metal of Honor and has had a Naval destroyer named after him.

 

His favorite workout “the Murph”  involved running one mile, 100 pull ups, 200 pushups and 300 squats followed by another mile run – all while wearing a 20lb weighted vest.

I hope that in doing this workout we can all gain a little more appreciation for the men and women who serve this country daily.

 

Announcements

Stop Soldier Suicide race 9/21

JJ5K 9/28

Ragnar 10/5

 

Prayers for Dry Rub’s family

Kotter Q

It was a nice surprise to see Roadie back out at Folsom this morning.

Also surprising to NOT see my homie Bedpan who happened to have the Q.

 

Warm up

Ran to the tennis courts for some Four Corners.

Partnered up for some Dora.  Flutters For 100, squats for 200, LBCs for 300

 

Roadie took us up to the flag pole stopping at each light post for some burpees on the way up, Big Boys on the way down.

Ran back to start for some of Big Pappy’s special jump squats and assorted other body destroyers.

COT

Lets all try to be missional this week as we go about our lives.

Remember that your time is just as valuable as money in the kingdom so give your time and God will honor it. Giving time and effort to your community is storing up treasures in heaven.

“For where your treasure is, there your heart will be also.”
‭‭Matthew‬ ‭6:21‬ ‭ESV‬‬

If your heart is focused on trying to impact the kingdom you will lead your family with love. Loving your family means sacrificing for them. Love is an action. Do for them. Give your time and your efforts to further Gods calling in your home. It’s worth every minute.

Hole

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