Category: Backblast (Page 626 of 904)

YHC was mighty flattered to have such a big turnout on Friday morning for my first Q @ Downtown AO.  Bedpan and Watts Up volun….forced me into it!  It was a pretty lovely morning at 5:30am.  Here’s how it went down.  Or something like it.  Can’t find the weinke and YHC has slept several days since.

Disclaimer

Pledge

Warmup:  SSH x25 IC,  LBC x20 IC (I think), Derkins OYO x20

Mosey around the block to the start of the Watts Up burpee crawl.  Burpee at each light pole on the right side of the road up to 5.  YHC wasn’t clear with instruction, so we turned around and followed the work out machine known as Wet Nutz back to the start rather than going straight.

My downtown navigational skills are a little green, so Gastone led us in a group mosiy to the church with the brick wall in front.

Next exercises: DIPS x 20 IC, 25 Step ups each leg, Dips x 10 IC

Mosey to the parking garage.   Starting at the bottom ramp, 1 Lt. Dan.  Run to the top of the next ramp and do LT Dan, add a rep every time.  Counted up to 6 at the top of the parking garage.  These were fun, thank Gump for inspiring this one!

Next up, everyone in a line on top of the garage.  Three main exercises for some AMRAP.  Flutter Kicks, Merkins, Squats.  — Flutter kicks while person at end of line runs to the top of the next ramp and back.  All PAX switch to next exercise, Merkins, when #1 gets back.  All switch to Squats when #2 gets back.  15 minutes remained after getting the end of the line,  so we went through the line once more.  YHC was not stern enough, so partial chaos ensued while other PAX stayed the course.  Finished with that round, then back to the bottom of the packing deck.  5 more Lt. Dans at the bottom.

Mosey back to pavilion.  When all PAX retured, 20 LBCs OYO.  Aaaaand TIME.

Announcements:  911 memorial stair climb, Sept 14, Gaston Residential Services Fundraiser Casino Night Sept. 7,  Stop Soldier Suicide 5k Sept. 21st in Belmont, JJ5k Sept 28 in Stanley (see Sister Act),

Pray Requests:

Easy Rider’s family, kids and teachers starting school, students starting as freshman at college and those going back.

State Trooper from Cramerton, paralyzed, pray for familly and healing. Their family will need help with things like mowing lawn.

COT – Gastone led us out in prayer

Until next time…

Back to back Qs are not easy and not something YHC really likes to do. Pair it with interregional Qs and you have a real climb! Which kind of is an accident of geography. But after a big lead at Diamondhead the day before got the text from Breaker about needing a Q so YHC gladly stepped up at one of the best and probably most underrated AOs in the region if not the entire area (Metro, Gaston, Lake Wylie). Kind of has it all at SCHS. So there is always plenty of opportunity to make something happen. So as we gathered in the humid gloom YHC had a plan to take advantage of this opportunity. Went like this:

COP:

Stretch (arms and hand to palm)

SSH X 20

IW X 20

4X Merkins X 10

Mountain Climbers X 10

Mosey to the center of the lot for 4 corners. Count off by 4s.

1st Corner: 10 Hand release merkins

2nd corner: 10 big boy situps

3rd corner: 10 CDDs

4th corner: 10 Jump Squats

Return to center after each corner and then 5 burpees so one round is 20 total burpees. Rinse and repeat this for two total trips around the circuit.

Mosey back to the loading dock for some partner work.

Round 1

P1 – American Hammers.

P2 – Run to the dock, jump up on it, 10 merkins. Run back.

Flapjack P1 and P2

3 repeats.

Round 2

P1 – LBCs

P2 – Run to the dock, jump up on ot and do 10 squats. Run back.

2 cycles.

Mosey to the front of the school.

Same partner for the following:

Round 1

P1 – Step ups on the concrete seats

P2 – run the lot and back

Flapjack

Round 2

P1 -Dips

P2- Run the lot and back

Flapjack

Round 3

P1 – Dirkins

P2 – Run the lot and back

Flapjack

People’s Chair on the school wall.

Air presses X 20

Alis X 20

Bear Crawl to the trash can (halfway to COT)

Karoke to the flag.

Mary with some extended protractors that included:

20 Scissor Kicks

20 Dollys

End and pledge!

NMM:

Got with it today. Thanks to Breaker for asking me about it. I think we did agree to it about a month ago. was ready to lead even after yesterday at DH. Kind of topped things off! Great crowd as always at The Storm. Great to see Anchorman who is still recuperating. Prayers and support for him. Also the Hamm family and all they are dealing with. Sargento’s brother in law with his health issues.

Great to see some guys who have not been out lately. Slim Shady is a Kotter! Always good to have him aboard!

Great AO, great guys. Getting 10-20 a workout here so possibly the best attended AO in the region for morning workouts.

Thanks for the opportunity to lead!

Tesla

It was a very warm and sticky day. Almost to hot to eat a sammich but nonetheless 4 studs slapped on their packs and did some man work, aka rucking. We did some step ups, some squats, some merkins, some more merkins, some more squats, and around 2 miles.  Great morning men!

Announcements: BRR and some 5k runs coming up

Prayer Requests:  HoneyDo’s father recovering from surgery

YHC took us out with prayer

Took some inspiration from Short Sale from his Q last week and luckily Montross offered to bring the blocks.

Used the same app for intervals and it worked pretty good.

Block work for 2 minutes.

30 second run up to the tennis court.

2 minutes of non-block work.

30 seconds to get back to start.

Repeat several times.

COT

Pray for Big Pappy’s family.

Pray for someone today who needs encouragement. Lots of people searching for something and enduring trials right now.

“Brothers, if you have any word of encouragement for the people, say it” Acts 13:15

Pray for someone who needs strength to lead their family and guard themselves through a trial.

“fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”
‭‭Isaiah‬ ‭41:10

We did not really have a Q…..but then again do we ever? It’s a running AO. We run. Not much for a backblast……usually. BUT NOT TODAY. We started off with 4 runners on time and a rucker who left earlier. I am always looking for advice. Well, not always, but today I was and more often nowadays I am appreciative of advice and definitely see the value much more than I have in younger years. I knew Defib had just taken his first child to college and dropped her off. I also have it on pretty good authority that he is a pretty intelligent guy and cares a lot about his family, like a lot of other F3ers I know. In the past I was not so worried about that college thing. Having watched Stroganoff send his son a couple years ago, Linus do that with his daughter, and then both do it again this year with child #2, this college thing has gotten my attention. Also, seeing a few other first-timers struggle this year (you know who you are) has made it more real. Since my twins will be heading to college (hopefully) in a couple years and I know that time will fly by, I asked Defib what he said to his daughter before leaving her in the presence of a bunch of hormone-filled, bone headed nimrods we like to call “young men.” I was once one of them and I know what goes through their minds….which is why I would like to break the arm of every “young man” that shows up at my door step before even saying hello.

So for the next 5 miles I ran with Defib (this was a PR for me this AM) and gleaned as much advice as I could. By mile 3, I was spent and it was all I could do to keep up with him but I did not want to break the conversation so I kept pushing, even the last few hundred yards with him yelling in my ear to push harder and finish strong-thanks for that, I think. I was worth the pain. I just hope I can remember what we discussed.

Once we got back I laid down on the sidewalk and a few minutes later a biker stopped and offered to provide CPR….Thankfully I was aware enough to get up and speak with him-it was someone Defib and I know from work so I had to put on a happy face and act like I was not really that tired.

Later after the COT and as we were preparing for Q Source, Gastone tells us of a time he was trying to EH a guy in the frozen food section of Harris Teeter by saying, “Hey, you look like you work out.” I think he said something to the guy about a corn dog or sharing a baked potato but I am not sure. Anyway, the guy has not been seen at an F3 workout so maybe we need to keep Gastone out of HT for awhile.

Today was a good day for me. I see the evidence of Iron Sharpening Iron more and more often as I get older. When it involves my family as the receiver of the sharpening, it really sinks in. I would encourage you to lean on your F3 brothers whether it is through Whetstone, at a workout, a 2nd F event, 5K or longer race, memorial event like Pizza Man led this weekend, or going back and forth from a CSAUP. There is a reason we all come out here and do this crazy thing we call F3. Part of it is so we can take our shirts off in public……but really it is much deeper than that. Really dig in to F3 and get to know your brothers. You will find a way to get sharpened if you want from every single person out here if you just try. I have and I might be one of the most bone headed nimrods you have ever met.

thanks for letting me hang around you men and rubbing off on me in whatever way you have for the past few years-Whoopee

This is YHCs first Q at the Pub and wanted to do something unique. The night before, started working on my weinke and was ready to get running when the alarm when off.

It’s 5:30am and ready to go

Q fail – no disclaimer, but fortunately, we had no FNGs.

The Pledge…

Informed the PAX what we were going to be doing. Like I said above, wanted to do something different, so we headed towards Martha Rivers! Very original!

Some ran 4 miles, and most ran 5 miles.

COT

Announcements

• Rotary Chili Cookoff – Nov 2,(see Sargento for more details)
• Ragnar – Oct 5th, still need 2 more to complete last team
• Aug 24th, 2.0 bootcamp at The Fighting Yank
• JK5 and Soldiers 5k coming up in September

Prayer Request

• Lynn Hamm and family
• Kids, teachers, and parents with school starting back
• Sargento’s brother-in-law

As always, great work by all PAX this morning. Thanks for the opportunity to lead.

Breaker Breaker

Termite had Q @ at the Storm and was ready when all the PAX started showing up. He had several tires with straps all laid out on the ground along with the large coupons. What were we about to get ourselves into?

No FNGs, quick and modified disclaimer.

The Warm-up

We all had white pvc sticks with end caps that were about 5 ft long. What are we going to do with these? Each PAX had a stick and we did various stretches and warm-up exercises with them.

The Thang:

Now the exciting part. We partner up into 4 teams.

On one end of parking lot, partner one pulls the tire for 5 pulls, then 5 right side pulls, and then 5 left side pulls, while partner 2 has large coupons doing curls, overhead presses, and squats. Once partner 1 is finished, you flap jack and partner two starts pulling the tire.

When Partner two is complete with his reps, place large coupon in tire and both PAX pull tire to end of parking lot next to school building and then do 10 merkins.

Now we work our way back to the starting point and finish with 10 squats.

Rinse and repeat 4 or 5 times…..

Finish workout with a round of Mary….

COT

Announcements

Prayer Request

Termite closed out with a short message and prayer..

Great work by all PAX and great Q by Termite.

Growing up, my cousins and I played a lot of monopoly.  I wanted to incorporate my favorite game into a workout.  I was going to take a monopoly board and put some block exercises on the properties, but as I mentioned this on the world famous Folsom groupme chat, Hippa said there was already a “Painopoly.”  So. My job just  got easier.

The thang:

take the painopoly board place it in the middle of the circled up pax, roll the dice, do the exercise that’s on the property you land on.  We had deck of death cards for community chest and chance (thanks watts up).  We used blocks and kettle bells (pax preference).

Hippa deserves co-Q credit as I didn’t know some of the exercises that was on the board he brought and he had to demonstrate a good bit!

All pax got better! Thanks for coming out!!!