Category: Backblast (Page 628 of 904)

So, my day to Q comes and I’m still recovering from a BMX accident. My shoulder is what’s bruised, but this will not deter me from producing a decent workout. Today will be leg day. Several roll in and there’s a couple cars that aren’t recognized. Two, yes 2 FNGS arrive.

Disclaimer was given.

warmorama

Gravel pickers, Don Qs, Imperial Walkers all x10 IC

No shovel flag present. Thanks Montross. So we mosey to the flag pole. Stop a couple times for some Mary as the 6 are gathered.

Pledge

mosey over to the adjacent parking lot. For some 11’s. It’s leg day, so jump lunges and jump squats were the exercises and run the up and down the lot a distance in between. All PAX picked up the 6 to finish. During a short recovery, I had a few words to say about my pastors service Sunday. It was the word love. Explained that God is love, the Gospel is Love, and what keeps us from eternal hell is Love. We are told to love one another. Show your love by your actions and allow the light God gives you to shine. This is not just towards friends, family, but also towards anyone you come into contact with. Ok, back to work.

mosey back down to the tennis courts, again a stop for some Mary while gathering the 6. Continue to the tennis courts. Line up for some interval work.

Nur 2 courts, turn and sprint 2 courts, then mosey the final  2, rinse and repeat

Butt kicks 2 courts, High knees 2 courts, mosey the final 2, rinse and repeat

rinse and repeat both sets once again. Once all PAX were picked up, run suicides. Trying to go up to six and back down to one, but ran out of time.

Announcements: Stop Soldier Suicide 5k, Xmas Town 5k, Pizza Mans Remembrance run

COT: each other

YHC took us out in prayer

Blart called me today and asked if I’d like to Q.  He was worried  he might not make due to work, so I agreed and because of the short notice I made the workout harder. I guess that happened out of not thinking too much.

11 Paks (1 Rucked) showed expecting Blart to Q, but ended up with a lot less running.

The Thang:

Warm Up: SSH, MNC’s, Imperial Walkers, IC x something and 5 Burpees OYO

Mosey to small soccer field. I know right, already out ran my last Q.

Line up for Rugby Sprints w/ Merkins, flutters, Mtn Climbers, LBC’s, Freddie Mercuries,  with American Hammers on the end

Mosey to the Turd Shack, I know right:

Wall sits and squats while each Pak ran around

Mosey to closest bleachers for Dips

Mosey to playground for a little Dora 1 2 3:

100- pull ups. 200 Merkins. 300 Squats

Mosey to the flag for some MARY

Announcements ( I missed getting water)

Prayer, COT, Pledge

Thanks Blart. It is an honor.

9 Pax came out to The Storm for what seemed to be one of the hottest, most humid mornings of the year; but each pushed themselves and each other.

Pledge

Disclaimer

Warm-up:

SSH

Moroccan Nightclubs

Mt Climbers

Thang:

Mosey to end of lot for Del Brown: 10 Merkins, Crab Walk, 10 Hand Release, Crab Walk.

Rinse and Repeat until you reach the circle.

At circle, hold Superman, Low Plank, High Plank

Catch Me If You Can– with a partner

PAx 1 10 CDD’s while Pax 2 Nurs up hill;

Pax 1 runs to catch him, drops for 10 CDD’s to the top.

At circle, High Plank, Low Plank, Superman

Modified Bridge over Nest

 Pax 1 lunges down parking lot while Pax 2 does 10 squats, 10 Plank Jacks, 10 LBC’s;

Flapjack

Mosey to side of school for Escalator:

10 Diamond Merkins

20 Dips

30 LBFC’s

40 Up Straddle Hops

50 Crunchy Frogs

Lap around lot.

Rinse and Repeat. OYO

Announcements:

• Pizza Man’s 2nd F event at Rankin Lake park from 10:00-14:00. Sign-up at the pre-blast link he posted on Slack. 8/17
• 9/11 Stairclimb on 9/14.
• Stop Soldier Suicide 5k/ 10K Speed for Need Event 9/21
• JJ5K at Stanley Common Ground (trail run) 9/28
• Ragnar on 10/5
• Tuna 200 on 10/25-10/26
• BRR Ruck is happening. Check Whoopee’s post on Slack about a meeting coming up.
• Already looking ahead to next year for P200 and the Colonial 200.
• Christmastown 5k. Sign up soon. This race usually sells out by September.
• Kids, parents, teachers as schools start up

Word:

Be intentional with the life God has for you as a Christian. If you don’t have a relationship with Christ, turn to Him for His free gift of grace which he lavishes upon us. We can’t, and don’t have to, work for salvation. If you have turned to Christ as your Savior, live intentionally to glorify Him, love and encourage each other. From Eph. 2 sermon.

Requests:

Leppards M-surgery in September

Ron brother-in-law of Righteous Fox -stroke and health issues

Pizzaman- niece’s birthday

Lynn Hamm and family

Name-o-rama

YHC took us out in prayer.

As always, it’s an honor to lead. You guys encourage me constantly and I’m thankful for you!!

Seuss

According to Stinky Bird it was all like Deja Vu to him today for some reason …. could be because this was my first ever redux of a workout. It was such a hit last week down in Lake Wylie that I felt it needed presentation here…. there were a few minor changes just not with the workout …
Upon arrival I noticed Stinky Bird and informed him that it was Back to the Future ( past ) day …. he may want to leave ….. he went on and EC run but I thought he took my advice not seeing him until start time …. the crowd assembled and I informed all of what was to happen ….
Pledge
Disclaimer …. should be easy to modify …. plz do if needed..
This workout was mainly influenced by 3 major exercises that seem to have been in heavy rotation lately ( yes …. even I have used these and am guilty ) however they have been greatly modified …. but the influence remains ….
SSH. IC x11
5 burpees
Merkins IC. x11
4 burpees
Stinky Bird informs all pax to get accustomed to being in a plank position much of rest of time ( spoilers!!)
Time to slow stuff down…
MNC IC. x11
3 burpees
Plank jacks IC. x11
2 burpees
LBCs. IC x11
What’s next? 1 burpee ….. if you can’t figure …. this is a reinvention of 11s
Mosey to front entrance of the park that has not been in use much of the last few weeks with F3 ( usually we end up Old HT or Robinson)
Locate nice patch of grass and introduce the Big BM ‘s …
4 exercises that we will do for next 15-20 minutes
5 burpees 25 big Boys 25 merkins and 25 CDD scorpions … 25 first lift one leg and then do 25 other leg up ….. wait for pax and inform them that self and Stinky Bird remained in the 6 last week as the Crew at Crows Nest stayed at it …. Stinky Bird confirmed and added that they may have added by twos …….
At the back of the school …. completely in the dark with plenty of owls to talk to there is a mega monster hill they affectionately call “ the Green Monster” … Hipaa told me of it weeks ago when I told him of my guest Q ( also it should be noted that other than Iced Tea whom I work with who is the site Q who stayed after me until I accepted the invite ,,, I only knew Radar who supplied a Slack message that brought out The Hushpuppy and Stinky Bird… I chose NOT to visit the site nor visit and meet unmet pax prior to that date and met 8 great guys with amazing stamina’s !!

Back to the workout where we mosey to hill at front of park normally used by Gastone which was probably close …. although shorter than the Green Monster where we will recreate those 4 exercises minus one cdd scorpion at bottom of hill , mid of hill top of hill , back to mid hull and end at bottom of hill with all exercises…. last week I failed to explain that you are to ‘carefully’ do each exercise in the direction you are facing but added today …. sadly pax did their 5 burpees and moved to mid hill when Stinky Bird and I suddenly called them out …. bringing them back to finish AlL exercises …. they cheered and were overjoyed ….. they had somehow forgotten the big boys and merkins …
guickly they realized just how challenging each of these is in another direction…. my influence was NOT present ( Turtleman ) who loves to perform Big Boys on Hills with Moderate inclines ….. he NEEDS these!!
Burpees are VERY tricky in the dark facing downhill …. in the interest of time …. I Omaha the last bottom of hill set and explain that this was a reinvention of 4 corners ,,,, however , you can do 2,3 or 4 exercises for a complete beat down , just change the direction , elevation or some other aspect and you greatly increase the difficulty and challenge!
Short mosey to parking lot for my Dora exercise …. it was influenced by Dirt who gave us Rugby Sprints

Here pax line up , pax one calls exercise until they decide to yell , “Go!” We jog to start of parking spaces and back then run to other side and walk back …. reset for pax 2 and so on…
Stinky Bird started us with ….. well it was intended to be imperial squat walkers In cadence ….. lost in translation …..
There were flutters, Rocky B’s, MNCs Mercury Freddie’s … bicycle in reverse… seems the same…. most notable was Defib and his 20 minutes of Mike Tysons …. we ALL stopped to admire his form …. he finally called go I just had time to call little man/ Gumby in the woods ( Smurf Jacks) , I chose not to be cruel and after one yelled “go!” Had pax stop other side and quick mosey across the field for ,,,,,, Time!

It should also be noted that these Rugby Sprints are great to challenge the pax for creativity (choosing the right exercise and /or timing as well as watching many challenge nearby partner for who will finish first ! These are a great addition ,,,,,, much thanks to Dirt for this one …

There are many great locations here , but I admire those fellow pax who post out of town whether on vacation or at work in strange cities … I’ve also noted many who’ve posted near our area … I thoroughly enjoyed my guest Q and hope to have a chance to revisit these great HIMs just south of us … their workout times are earlier than ours …5:15…. Monday’s At Crowders Ridge Elem ( Crows Nest) Tuesday’s cannonball at New River Church
Wdnesday Shipwreck ( brand new 2 choices beat down one z moderate style the other high intensity each 30 mins and cofeeteria after called Shipwreck Thursday Poop Deck at the Bowl n Bounce Friday Bermuda Triangle Bethel Church ( middle of nowhere) Saturday 6:30 oak ridge Middle …. check it out ….. or Q!!
Challenge yourself !

“ Youths May faint and grow weary, and young men stumble and fall, but those who trust in the Lord will renew their strength; they will soar on wings like eagles : they will run and not grow weary: they will walk and not faint.” Isaiah 40:30-31

Pizza man Rankin Lake 10-1 rhis Saturday signups on Slack

9/11 Stair Climb on 9/14 in Charlotte ( or donate to FF)

Stop Soldier Suicide / SFN 5k/10k on 9/21

JJ5 k 9/28

Ragnar 10/5

BRR ruck McAlisters party 8/18

Xmas town 5 k / SFN F3 …… this WILL sell out …. don’t miss out!!!!

Prayers for Island
Def Leppard’s M upcoming surgery and Easy Riders family

Stroganoff prayed us out

YHC arrives about 20 mins early, just in time to see Quiche rolling in from a few fast miles of EC.  Crowd grows as we get close to 0700, expecting an FNG, but no show.  Have to get back to the EH.  Time.  Quick disclaimer, let’s get going.

Warmup: SSH x 10IC, Imperial Walkers x 10IC, Goof Balls x 10IC, Cotton Pickers x10 IC.  Mosey

Mosey up Main Street to parking lot behind the Stowe Building for 15 to 1.  Partner up, partner goes to opposite side of parking lot.  Do 15 burpees on each side.  Meet in middle for 15 booyah merkins, continue to opposite side for 15 jump squats.  Meet in middle again for 15 American Hammers.  Continue this doing 14, then 13….when get to 5, increase hammers back 10 until the end.  This was difficult, everyone worked hard.

Mosey to field of dreams to push the blocking sled.  One pax jumps on the sled and pushes as far as he wants.  Other pax do LBC, SSH, Mountian climbers while sled being pushed.   Good work.  Mosey to picnic pavilion.

Divide into four groups.  Group 1 goes to the bar for 5 pull ups, group 2 10 decline merkins, group three 10 step ups each leg, group 4 10 dips.  Rotate to each station for three rounds.

Go to fountain for Mary of various pax called exercises.  Go the Yank for Pledge.  Time

Had a quick word about decisions.  Who and what we surround ourselves with makes a big impact on the decisions we make.  And often it isn’t the major life decisions that have the largest life impact, but the small ones that we make on a daily basis.

Announcements: Memorial run/walk at Rankin Lake Aug 17 sign up through pre-blast, Stop Soldier suicide Sept 21, JJ5K Sept 28. Ragnar Oct 5, Tuna 200.  Sargento taking HC for Colonial 200 next year.

Prayer requests: Lynn Hamm and family, teachers and students going back to school, and college students, neighbor of Tesla battling Crones disease.

YHC took us out.

Always an honor to lead

Tiger

Men of F3 Gastonia…it is time once again for another Speed For Need event in our area.  If you haven’t had an opportunity to be apart of one of these event, you don’t want to miss this opportunity.  We will have two chairs at this event and we have Bed Pan’s uncle in one, so if you know anyone else, we still are looking to push two veterans.  If you know someone that might be interested please reach out to me at (704)634-3039 so will can communicate with them.  Please use the link below to register…more details to come.

https://runsignup.com/Race/NC/Belmont/StopSoldierSuicide10k5k

Discount Code: 113FA

Event: Stop Solider Suicide 5k/10k

Location: South Point High School 906 South Point Rd. Belmont, NC 28012

Date: SFN starts September 21, 2019 at 7:20am (Be there 6:30-6:45am to help set-up)

As you read this let the album Screaming for Vengeance from Judas Priest take you away…..a lot of album swapping on Twitter lately!

I unloaded a lot of weights, bells and tools, the gang circled up for a warm-up led by the mighty Linus.  Termite was going to join us at PL, but with a low BC #, he opted out (MORE ON THIS IN THE MOLESKIN).  This left 9 brave souls to get to work, Painlab style.

THE THANG:

Follow the Leader – cardio time, get in a single file line and follow me.  We did the stadium steps, up and down and back again.  Bear crawl level 1, Crab walk level 2, Lunge Walk level 3, Ski Lunge 4, and Ski lunge 5 the other way.  We did this for about 8-10 minutes.  Lots of approval from the crowd.  Seeing Mayor do a box jump to get going on the ramp was a sight.  I didn’t know everyone loved crab walks so much, we’ll do more soon!

Pain Stations – I set up a big circle around Frank where there were optional exercises at each stop.  The idea is that you do one or both of those exercises, while we wait for one man to take my weighted vest, hoist it overhead, walk down to the big rock and back.  When they get back, we give 3 claps and rotate.  Stations:

Shoulder Raises, front and lateral

Tricep Ext or Curls

Squats or lunges

Bar Curls or Military Press

TGU’s or Decon Burpees

KB Swing or Around the World

Decline Merkins or Dips

Mowers or Upright Rows

I know some of these weights were heavier, well done trying to push past it men!  And hats off to Pedal for moving in a serpentine fashion to make us all work longer.  What a brother we have there, the fact he was willing to take so long to make us work harder.  Thanks.  A lot.  Really.

Hold the Line – with one circuit down we did some static work.  Hold these positions until I say to stop:  Plant, People’s Chair, Superman, and another that I forget.  Lots of sweat, but also lots of hard work and effort.

Pain Stations – we did another rotation

Hold the Line – another round of this.  But, it should be noticed that I was getting called out, especially during Freddy Mercury’s, so I then adjusted to full leg extension Freddie’s.  You all had Mayor to thank for that.  You’re welcome.

Pack up gear, do some Mary, bells were rang, TIME.

MOLESKIN

Great work today, great crowd.  Good to see guys back, and another special thank you to Hushpuppy for reaching out to CSPAN, HIPAA and I for that talk.  It was unexpected, but enjoyable, and I hope it serves F3 Nation well.

BUT…I fear that we’re hurting the Gashouse Bootcamp with the population.  So if you listened to the podcast, one thing I said is that I still think being able to dominate a bootcamp is the height of fitness.  Anyone is always welcome at Painlab, and I know some of us have the injuries or love the muscle work, but think about running with Bootcamp, and work on FNG’s!!!

Always a pleasure to Q the Lab.  Gracias men.

• Rudolph

Ten men showed up in the gloom for a beatdown at The Goat.  I started with a disclaimer.  All vets, so it was quick.  I also brought some trivia.  It was explained that a question would be asked, the pax would have some time to discuss and come up with an answer.  If the answer was correct, we just move on in the workout.  If the answer was wrong, everyone had to do five burpees.  Before I could get out the entire first question, Anchorman said the answer.  I knew I had to dial up the degree of difficulty for this group.

We moseyed across the two bridges to the far parking lot for some Corewood.  Twenty five reps of each of the following:

-Crunchy Frogs
-Leg Lifts
-LBCs
-Freddy Mercuries
-American Hammers

We then did four corners in the parking lot.  The four exercises we did were merkins, jump squats, LBCs and flying squirrels.  The first round was 10 reps, the second round was 15 reps and the third round was 20 reps.

Next we partnered up and did a Dora 1-2-3.  100 CDDs, 200 lunges and 300 side straddle hops.  The other pax would run the length of the parking lot and back.

We moseyed back to the pavilion near the starting point.  Started a triple nickel, but due to time it ended up being a triple triple.  Pull ups in the pavilion, run up the hill for squats.

Slow mosey back to the parking lot.

Announcements

Prayer Requests:

-Rutledge Family
-Lynn Hamm
-Family in Stanley who lost young boy recently
-Pizza Man’s family

Thanks brothers!