Category: Backblast (Page 627 of 904)

7 Pax got to Diablo and took off for some stairs. We started with the pledge then rucked to the school for the stairs and started up and downs. Before starting, we called out birthdays and roughly half of us did our exercises at the top and the other half at the bottom (not both unless you wanted some EC-get some Watts Up). The exercises were 5 merkins with ruck on-each trip up or down you did the exercises then kept moving. It was not that bad at first but got progressively tougher. Once the desired amount of time had passed, we started back for home after a quick word about tolerating others and loving them for who they are rather than finding something to argue about. You can apply this wherever you want-work, family, friends…

We got back to start after getting some Monkey Humpers at the lights on the way back-there were a bunch of them but we got back right on time, did our COT, then everyone took off. Once again we proved FOOD>>>>drink. Come try it out. You just might like it.

REMEMBER: BRR-Ruck meeting this Sunday at 3pm at McAllister’s.

Whoopee

We met and we ran a 5 mile run. It was hot and humid.

We all survived.

That is all,

Gastone

11 mighty dudes showed up for a Thursday morning Goat.

The Thang:

25 SSH

15 Imperial Walkers

10 Diamond Merkins OYO

Mosey up the road to  a bigger parking lot.

11 Squat burpee’s on side A, then 10 on the other side. Until we get down to 1.

Mosey across the street to staircase.

In cadence. 15 calf raises feet together, feet apart, and then jump calf raises. Then we did 10 of each.

Mosey or stumble to the street.

First light pole on the way back.

15 Monkey Humpers.

Next pole, 15 Monkey Humpers, 15 Squats.

Next, we added Merkins to the above.

Next we did more of each. 40 Monkey Humpers, 40 Squats, 15 Merkins.

50 Yard Lunge walk down hill. Down hill was noted by the pax as nice.

Then we ended up at the bottom of the hill.

Bernie Sanders to the top and then Mosey back to the bottom. Rinse and Repeat.

Lunges back up the hill.

Ran out of time.

The Moleskin:

Great morning and a really great group of guys. It was my pleasure to Q the workout and look forward to the next time.

Gastone Out!

YHC believes he re-aggravated an old 5k injury from 5 years ago, perhaps its a bruised meniscus again. But what the hell do I know, I’m not a WebMD. This slight setback has kept me from participating in any type of bootcamp/run/ruck workout the latter part of this week. I knew I had the Q this Friday at Downtown, so it was time to have an alternate weinke made to accommodate myself. Haven’t done a complete Core only workout since HIPAAPALOOZA so thought I’d give it a go again.

Pledge

Warmup

Slaughter Starter

Mosey up the steps to the Rotary Pavillion

Set up the tunes. Wanted to play some Wu-Tang but I just couldn’t find a complete “clean version” playlist to play. Therefore I defaulted to the good ‘ol Metallica Radio via Spotify.

Let’s begin this thang!

Captain Thor – 1BBSU:4 American Hammers (count Right side) – 10:40

Dirty Hookup – 50 OYO

Deep Sea Divers – 20 each step

Australian Snow Angels – 20  IC

Hundreds – 100 OYO

Mtn Climbers 2 LBC – Descending sets – 25IC – 5 IC – No reset in between

Hurricane Hoedown – From 7 to 1

Australian Mountain Climbers – 20 IC

James Bonds – 3 sets

Freddie Mercury 25 IC

French Fries 25 IC

High Plank – Almost 2 minutes

2 Trains = 10 Burpees

Fin!

All in all it was a great core work out. Nice being able to pass the time without running.  Need more of these.

Announcements

Prayer Requests

Big Pappy took us out

12 men showed fought the heat and posted at Midoriyama this afternoon.  No FNGs, really no disclaimer since everyone knows I’m an idiot so let’s start.

Warm-Up:

5 Burpees

The Thang:

Very short mosey to the horse shoe pit area.  Not going far today, this is where the misery would take place.  Oompa Loompa did something similar last year that involved exercises and laps around the horseshoe pit area.  It was terrible, so I figured I would bring it back but modify it a little and add more exercises.  Basically we start out with 5 exercises.  We did 10 reps each of Burpees, Hip Slappers, Imperial Squats, Peter Parkers, and Hand Release Merkins.  Then you run a lap around the horseshoe pits.  Then repeat the 5 exercises with 10 reps each, and run a lap.  Do this as many times as you can in 12 minutes.  After 12 minutes has passed, move on to the next group of 5 exercises.  Then do 20 reps each of Jump Lunges, Dips, Plank Jacks, Mike Tysons and Tuck Jumps, then run a lap.  Repeat this and do as many times as possible in 12 minutes.  Once 12 minutes has passed on this second set of exercises, we moved on to the third and final set of exercises.  We did 30 reps  each of Mountain Climbers, Sumo Squats, Merkins, Flutter Kicks, and CDD, then run a lap around horseshoe pits.  Continue this as many times as possible for another 12 minutes.

We still had some time, so we took a very short fellowship mosey to the COT for some additional exercises. Everyone circled  up for a quick round of Iron Hulk.  This is where you start with 4 Air Presses to 1 Merkin.  We went up to 20 Air Presses and 5 Merkins, then went back down the ladder and finished with 4 Air Presses to 1 Merkins.

Still a little time to squeeze in some AB work.  Dying Cockroaches 15(ic), and American Hammers 15(ic).  Finish the workout with 5 Burpees.  Time!!!

Props to all the men on this one.  This was way harder than I anticipated.  It was extremely hot today, and this proved to be challenge for everyone.  I appreciate everyone working through the complaining and pushing as hard as you can.  This one kicked my butt for sure.

Annoucements:

8/17 – Rankin Lake remembrance walk/run for Pizza Man’s niece

8/24 – 2.0 workout at The Yank

9/14 – 9/11 stairclimb

9/21 – Stop Soldier Suicide in Belmont

9/28 – JJ5K trail run in Stanley

Prayer Request

Nameorama

Honor to lead you men today.  Appreciate the push today!!

Sister Act

9 men stepped into the gloom for what was sure to be an epic beat down.  The return of the Huck was upon Folsom.  These men had many options, but they picked the only AO that matters.

Ok, everything above was a lie except there were 9 men and YHC did have the Q.

Mumble chatter was running rampant before the beat down started.  Allen Tate was even about 5 minutes early.

Montross shows up and immediately asks Blockbuster (FNG returning from Tuesday): “How’s your Butt?”  I was then pretty excited I was not at Folsom on Tuesday.  It was very evident that Medicine Woman had the Q for that occasion.

05:30 hits and it was time to clock in.

Disclaimer: (I’m obviously not a professional.  I will be giving suggestions, feel free to accept them or modify as needed.)

Warmup: Toy Soldiers x 10IC

Let’s mosey

So – YHC has not been to Folsom much lately.   The last time I was semi-regular, the path from the launching point to the amphitheater was messed up.  So, not knowing if it had been fixed, I decided to have Montross lead us to the desired destination.   Big mistake.   He found every mudhole at Folsom.   Not only was it muddy, the mud was slicker than owl crap.

We arrived at the amphitheater to be reminded that the wasps are still there… so we mosey on to the lower turd shack.

Most may know, but I am kind of a fan of wall work.   So… ascending testicles is the next exercise.   A little mumble chatter about the name of the exercise and then the men went to work.

Next was three rounds of donkey kicks and hip slappers.

We then went back to the packing lot.   Lunge half, nur the other half.

Mosey to the tennis courts.

I saw online where Jocko talked about a workout that consisted of 20 lunges (I changed this to squats), 15 merkins, 10 WW1 and 5 burpees.   The goal was to see how many rounds you can complete in 20 minutes.   We did 10 minutes of this.   I’m not sure of the number everyone completed, but I am certain Broke won this event.

Next we did 30 seconds of an exercise with a little rest in between.   Exercises were burpees, high/low plank, low squat hold, high plank and burpees.

Fellowship mosey back to the launching point for the pledge and 22 for the vets lead by Blockbuster.

TIME

COT: Remember and support Pizza Man’s event on Saturday, the upcoming 5Ks and races.  Prayers: each other, our children, Big Pappy.

BOM: YHC took us out in prayer.

Really enjoyed being out with you men today.   This is my first weekday post in far too long.   Big thanks to Broke for making the trek to Folsom for a weekday workout.

Philippians 4:13

Huckleberry

Pledge: done

Disclaimer: I’m not a professional, but I play on one TV

Warm Up: 10 Butt kicks (IC), 10 High Knees (IC), Lunge with a twist (down parking lot), Kareokas (down & back)

Mosey: Snoballs to Clavin’s Hill (that’s what I’m gonna call it from now on) Watch out for those walkers! At least they wore headlamps. (0.4 mi)

Something like 11s: Started with 11 modified Lt. Dans (with a Jiminiy Cricket) instead of a plain ole merken. Bear crawl up the hill, 10 modified Lt. Dans. Bear crawl down the hill (didn’t realize how hard that was going to be…) And so on. This killed all of us.

Mosey: Clavin’s Hill to the Playground. Dodge more night walkers. Surprise! There are climbing ropes next to the monkey bars! (0.3 mi)

Obstacle Fun: All Pax do step ups on benches while one by one each does the monkey bars and rope climb.

Mosey: Playground to this service road (0.4 mi)

More Obstacle Fun: Spear throw at road signs (is this considered vandalism?) All Pax in plank position while each Pax attempts a successful spear throw. For each miss +1 burpee. Proud to say that we only had to do 3 burpees.

Mosey: Service road back to Snoballs (0.2 mi) Indian run with spear (pass spear back to last Pax who runs it up to the front)

Mary: 10 LBCs (IC), 10 Starfish crunches (OYO), 10 Plank March (IC)

NOTE: Realized that I did NOT follow protocol in properly announcing exercises in cadence. I’ll get it right next time. If there is a next time…

Scripture: 1 Jn 3:18 … let us not love with words or speech but with actions and in truth. (Thank you HIMs for your great example in this. And strive to keep it up!)

Announcements: Rankin Lake this Sat 10-2, Charlotte Stair Climb in Sept, Sign up for Christmastown and JJ 5K

Prayer Requests: Kids going back to school, Island’s foot, Outhouse’s sister-in-law delivered a baby but is in NICU

Name-O-Rama: video

CoT: Stinky Bird closed us out

with so many of the pax recently tagging or challenging each other to post an album cover I thought this was an appropriate title. Think about it, we are all dreamers of some sort. If we did not dream or plan we most likely would never come out to be a part of a group such as F3.
Just this morning I was talking with MW he and his family are dreaming of the new home and location they are moving too. Ive been dreaming of a new job, Sparky is training and dreaming of running a half marathon. Just before I started this BB I seen on Group me that Watts Up has now lost 75Lbs! That’s not only a big goal but a huge dream! “way to go by the way” If I sat here and listed all of the dreams I have heard become reality over the last year or so I would turn this into a motivational speech vs a Back blast.

Always be dreaming, also we all ran this morning in the thickest humidity this side of the Congo.
If F3 doesn’t make you tuff the weather will.
Todays Jam list
SpottieOttieDopaliscous
Brandy your a fine Girl
Aint No Mountain High Enough
Pina Colada Song (If you like Pina Colada’s)
I want you back
The Chain
Pump up the Volume
Let the Music Play
Drop the Bass
Magic Mike Cuts the record
3 AM Eternal (KLF is gonna rock you)

Announcements: Come out to Pizza Mans event this Saturday at Rankin Lake 10-2pm but come closer to 10.
Abunch of 5ks so get running.
CSAUP is on its way in the future so get ready.

Prayer Request:
Each other this stuff in Hong Kong and all of the shootings lately.

The Bed Pan is Full!