Category: Backblast (Page 632 of 904)

10 Strong at Bulldog on this humid morning .

Started off with a little trouble getting Bluetooth to pair, but Hunchback saved the day an after downloading Motley Crue Radio we could start.

Pledge First

Warm up

SSH x 20

Imperial Walker x20

Flutter Kick x 30

LBC x 30

Grab Kettle Bell and meander to start.

Thing 5 cones set 20 yards apart. Perform Kettle Bell exercise at each cone and travel 20 yards and Repeat

5 Burpees OYO

1- Right Side Power to The People x20  Duck Walk in between

LBC x 30

5 Burpees OYO

2- 3 IN 1 (From squat position Curl, Standing Press, Return to Squat) x15 right side karaoke in between

Post Sit for 1:30 last 30 sec Kettle Bell over head

5 Burpees OYO

3- Pistol Squats x 20  Zombie Walk in between

5 Burpees OYO

4- Left Side Power to The People x 20 Duck Walk in between

Post Sit for 1:30 tried overhead again but no arms left

Line up for Indian Walk around parking lot With Kettle Bell overhead

Out of Time

COT

Announcements

Pizza Man 8-17 Rankin Lake

Tool Time 8-3 going away party

Q Source every Sunday

Always a pleasure to lead

Out In Prayer

As I began to plan my workout for this morning, I knew I wanted to run more than usual and let the guys stretch their legs out a bit. Plus, I haven’t been running much and I need to get back at it. There was also a request to go easy on shoulders which, honestly, mine needed a little lighter day as well after I’ve been working on my pull-ups outside F3. As I looked back through my spreadsheet of weinkes, I saw one late April of 2018 – Walmarts of Jerricho. I believe that was my 2nd or 3rd solo-Q and the first one where I really felt like I found my stride and gave the PAX a good beatdown. 5:30 rolls around and the crowd is a little light. MW, Tater Hole, and Ratchet fartsacked, Huck is still MIA (we miss ya!), Rockabilly is out of town, and Allen Tate is gone as well. All good though, we have enough to put in some work. 5 HIMs went to visit the people of Walmart this morning!

Warmaup:

Runners stretches and hip stretches. We are going to run so it was worth taking a few extra minutes to stretch out. Sparky has the tightest hips in Gaston County! Hard to believe he runs like he does!!!!!

Grass Pickers – 10 IC
SSH – 10 IC
Toy Soldiers – 10 IC

Mosey to the flagpole. I knew Stogie is batting a sore back and isn’t supposed to run much so I planned some abs to let him catch up.
LBC – 15 IC
Flutter Kicks – 15 IC
Sandy Vs – 10 IC

Pledge, now let’s mosey to Walmart. We stopped at the road to all regroup and cross together. I think that made things a bit safer just to make sure we’re all together and focused before crossing!

Walls of Jerricho – 7 each burpees, Merkins, Appalachian Americans (Hillbillies), and Squats, run a lap around Walmart. Repeat 7 times.

Frogger Mosey back across the highway (starting to get busy now), and continue to mosey back to the parking lot. Another set of ab work to finish things out.

LBCs – 15 IC
Flutter Kicks – 15 IC
Captain Thor – 5 rounds (we all agreed our butts were still raw from Big Boys last week so we called it)

Announcements – Tool Time’s going away party at Sargentos (RSVP ASAP) 8/3, Remembrance Walk 8/17 for Pizza Man’s niece at Rankin Lake 10 – 2 PLAN TO BE THERE (I’m pretty passionate about that one guys!), Speed for Need 5ks, JJ 5k. Prayer requests – Bedpan, Stogie’s back and travels, those battling addiction, all the PAX not there today. YHC took us out in prayer.

Moleskin:
As I was leaving the house this morning, I saw Sparky had sent out his daily devotional so I listened on the way to Folsom. It spoke of a verse from James 1: 2-3 “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” In the devotional it goes onto talk about how, just like stress to your muscles makes them stronger, stress and challenges in your life help grow your faith. The tie-in to F3 really resonated with me today and I felt led to share that. As I am writing this, I think about it a little more and there’s another F3 analogy you can make here too….when we are struggling physically in a workout, we can lean on our F3 brothers to help support, motivate, and push us to finish and succeed. In our daily struggles, we should be doing the same with the Lord…lean on him, give those worries to him and he will also help you get through the tough times and come out stronger on the other side! It’s always an honor to lead.

We miss the Kotters! – Montross

11 PAX Ran, Rucked, or did both.  Strong work by all!!

Announcements:

Check the BackBlast from Saturday at Folsom for the announcements in our Region —>http://f3gastonia.com/2019/07/30/saturday-at-folsom/

Until next time Pizza Man is OOOOOOUUUUUUTTTTT!!!

of the morning, said someone not associated with this whatsoever.  This was pretty solid though.  See for yourself down below.

Warm up.

Moraccan Nightclubs 20 IC
Don Quixote 10 IC
Monkey Humpers 15 IC
Imperial Walkers 15 IC
Merkins 10 IC

Mosey to Teeter Lot

Bear crawls 2 lines, reverse bear crawl 2 lines and repeate until the end of the row – Hit 12 American Hammers

Bearpie broad jumps: 2 lines 2 burpies.

Repeat with 1 burpie every other line.

Pair up:
Zombie walk 2 lines, 5 booyah merkins reapeat to end of row
REPEAT

Wall Sits
Wall sits with shoulder press 20 IC
Wall sits with shoulder press & march
Wall site with speed bag 20 count
Wall site with reverse speed bag 20 count
Wall sits with shoulder press 20 IC

partner does Merkins, other partner runs a lap around 4 light poles > SWITCH
2 rounds

partner does flutterkicks, other partner runs a lap around 4 light poles > SWITCH
2 rounds

What, wall sits again!

Wall Sits
Wall sits with shoulder press 20 IC
Wall site with speed bag 20 count
Wall site with reverse speed bag 20 count

Mosey to the dangeous block wall in front of the bank.

Dips 15 IC
Monkey Humpers 15 IC
Dips 15 IC
Monkey Humpers 15 IC

PLEDGE

5 minutes of Mary.

COT

Sometimes things work out with uncanny timing. When I was coming up with this thang, I remembered Golddigger leading pain lab one Saturday with a horrible amrap workout. So, I figured I would give it a shot.  As we were getting ready for the beat down guess who makes an appearance…golddigger!  Thanks for making it out man…here’s what we did.

Warmup:

SSH 15 IC

LBC 20 IC

Baby makers 15 IC

10 burpees OYO

Workout:  AMRAP

Stations:

Merkins/Dips

Upright rows

Power to the people

Renegade Rows

Man makers

Curls

Somewhere about halfway through Thunderstruck came on which was also part of Golddigger’s workout so I figured why not…SSH the entire song and do a burpee every time it says thunderstruck…not a good idea at all.  I m pretty sure we didn’t make it through. We ended with some Mary and called it a day.

Announcements:  Pizzaman’s cookout , Need Rucker’s for BRR

COT YHC with the prayer

Out

19 PAX posted for a Saturday pizza delivery at Folsom.  6:30 is upon us so let’s begin…wait…there’s a FNG from work I EHed…disclaimer and now let the fun begin.  It went like this:

Warm-Up:

SSH x 20 IC

Don Q’s x 10 IC

The Thang:

Let’s mosey to the tennis courts…wait…they are locked??  Well let’s mosey to the newly paved parking lot at the new soccer field.

First exercise is the 555 Standard:

15 Squats

15 Burpees

15 Hand Release Merkins

5 Rounds of this

With that complete let’s mosey to the lower parking lot but stopping at the newly paved area on the hill for Dora 1-2-3.

Partner up and complete:

100 – Mike Tysons

200 – LBC’s

300 – Squats

Good work by all but let’s keep it moving…up to the front entrance to say the pledge and Route 66…the exercise is Burpees…with time lurking we moseyed back to the shovel flag (or where it should be) to finish up with 22 for the VETS….TIME!!!!

Once again, strong work by all that posted!!  I discussed that everyone that posted got stronger today because they resisted the fartsack.

COT:

Psalm 112:7

They will have no fear of bad news: their hearts are steadfast, trusting in the Lord

I discussed how bad news will always show up unexpectedly in our lives but when you trust in the Lord you know he has a reason for everything and is the all knowing!!

Announcements:

8/3 – Sargento’s

8/17 – Remembrance 5k Run/Walk at Rankin Lake 10am-2pm (Pre-Blast to come)

9/14 – Uptown Stair Climb

9/21 – Stop Solider Suicide w/ SFN Looking for 2 VETS to push in this event, reach out to me (Pre-Blast to come)

9/28 – JJ5K

As always, it’s a honor to lead a great group of men!!  Welcome Chi-Chi…strong work on your 1st post!!  Until next time Pizza Man is OOOOUUUUUUTTTTT!!!

So my son Hank said now that swim team is over, he wanted to make sure he was keeping up with exercise.  I’m proud of his constant go after athletics, but I’m also hesitant to bring him to F3 at times (man spot).  Anyways, I said since the Q was open, let’s try a little man lesson, and have him Q it!

After almost an hour of him writing down exercises, ideas and a plan, I knew this would be good.  He made his plan around “60 seconds” being a theme.  We worked on it together and here it was:

Warm up with Bootcamp (thanks JJ for letting Dobby help lead); then continued WU to hit muscle groups that we knew would need a little blood:

Low Slow Squats – 10

Morroccan Night Clubs – 10

PHASE 1 – each exercise gets 60 seconds regardless, but some are to a certain number, and some are continuous:

• 20 Low slow squats

• 15 Burpees

• 40 LBC’s

• Calf Raises – continuous

• Plank – continuous

• Lunge Walk – continuous

• Downward facing dog – continuous (rest time….kinda)

2 circuits of that in the books, now for the harder version:

PHASE 2 – just like phase 1, just different

• 20 Burpees

• 25 WWII sit ups

-60 SSH

• Goof balls – continuous

• High Knees – continuous

• Mountain climbers – continuous

-50 Plank Jacks

-Cobra pose (with variations, rest phase)

We got 2 circuits of that down, and decided to head back for 5 minutes of Mary.  The gang showed up, and we were grateful.

ANNOUNCEMENTS – Gaston Residential Services is having a charity casino night on September 7th, would love to have some of you join my wife and I there.  GRS does great work, help support a local charity (Least of These, Family Promise, GRS…there’s a lot of opportunity for this peer group)

*check with JJ for more

MOLESKIN – proud of my boy, and the Pax.  Great full body workout, and I got gassed a bit.  But when he told his Mom that he threw up in his mouth, and swallowed it back down to tough it out, that’s when the Dad hairs got raised up.  Thanks to this group for helping me raise another #HIM.

Rudolph & Dobby