Category: Backblast (Page 634 of 904)

For those that don’t know, I started the Tronmoss Legacy 5k last year in jest as a tribute to myself while I was on “injured reserve”. I’m all about stirring the pot and when a few guys gave me a hard time about it, I took that as a challenge to make it even more about me! Bedpan and I started talking about this again months ago and planning early this year. I talked about it every chance i got in Circle of Trusts (even when I posted with F3 Grand Strand), wrote a pre-blast primarily in 3rd person, and took to Twitter, Slack, and Group Me to promote it. I even made a bunch of stickers to hand out at workouts. All that being said, the 2nd Annual Tronmoss 5k was held yesterday and I’ll chalk it up as a great success. It truly lived up to the hype as the greatest 5k ever held in the Ingles parking lot of Dallas, NC on a Sunday morning at 6:30 am.

20 High Impact Men participated (17 runners for Crossroads, 3 ruckers for The Boars Nest). After a few quick instructions and a route overview, the race started promptly at 6:30 am with Def Leppard sprinting out of the Ingles parking lot. The ol’ Silver Fox was on a mission for victory! Some guys got in some extra mileage afterward, some got some extra mileage during the 5k, but I believe all got a little better. There were 3 age divisions and here’s are the winners:

Overall: Gold Digger (18:31)
Hate(<30): Roundup
PAX (30-49): Pizza Man
Respect (50+): Def Leppard

I think Gold Digger was a bit surprised to find out he not only would receive a medal, but also the coveted Ol’ Marine Walker. He will need to take good care of it so we can hand it off to the overall winner next year! Ok, let’s face it, he’ll probably continue to take that thing home for the next few years because none of us are catching him!!!!

As I mentioned, I started this last year to troll my friends (hopefully you see the humor in that…I do), but decided in the spirit of F3, I wanted to do more! For about 2 weeks, I was thinking of how I could use the 5k to raise some money for a ‘good’ cause. I was listening to the Roundtable Podcast with CSPAN in early May and I found what I was looking for. I decided during that podcast we would raise money for mission work by Rowdy (Michael Amato) from F3 Suncoast and Crisis Response International. I’m pleased to announce we raised $145 during the event, which was donated Sunday afternoon. That number has grown since because I also know at least 3 other Gastonia HIMs donated directly through his link after the race and I hope a few more are led to do so! I know every bit is appreciated by Rowdy. If you haven’t donated and felt led to, you can use the link below. Prayers are also an acceptable donation!
https://app.mobilecause.com/vf/cristaff/MichaelAmato

Thanks to all who were a part of this race as well as those who helped me out with ideas and planning. I expect there will be a 3rd Annual Tronmoss 5k. Just like this year, it will be even bigger and better and I plan to continue to use it to help out a good cause. You can rest assured that we will also stick to the roots of this 5k and troll some of my fell F3 brothers in the process!

Announcements: Pizza Man is organizing a family event at Rankin Lake August 17th. More details to come but it is a great opportunity to spend time together and share in all 3 Fs! Circle this on your calendar Gastonia!!!!!! Christmastown 5k signups are open. Expect this to be a Speed For Need event as well as the Stop Soldier Suicide 5k on 9/21.

Prayers: Montross shared good news about his mom, pray for those battling addiction, Bedpan’s mom, Oompa Lompa (he ran today despite dealing with ‘the crud’).

Here are some pictures from the event.

Gold Digger and the coveted Ol’ Marine Walker

Gold Digger – Overall Winner

Roundup – Hate Division Winner

Pizza Man (in his blue dress) – PAX Division Winner

Montross presenting Def Leppard with his medal

Def Leppard – Respect Division Winner

• Montross aka Tronmoss aka T-ron aka Tee

Warm up:

Don Q x 10ic

The Thang:

Run to the field

We did these exercise/stretches

Form Runs

Walking Leg Swings

Walking High Knees

Butt Kicks

High Knees

Carioca

Skips

High Skips

One Leg Run

Butt Kick 1/2 field, Stride 1/2

High Knees 1/2 Field, Stride 1/2

Skips 1/2 Field, Stride 1/2

Acceleration Zones (stride to first cone accelerate sprinting to 3rd cone, stride the rest

Accelerate at start to 1st cone stride the rest

Plank Walkouts

Pulse Squats to Squat Jumps

Vinyasa Flow

Hip stretches

Hurdler Stretches

COT

Thanks for letting me lead guys. It was good to Q a workout for some guys I dont get to post with much.

Warmup: Run to the shade

The Thang:

We did these exercises for varied reps and durations

Vinyasa Flow

Inch Worms

Fire Hydrants

Iron Cross

Scorpion

Frog Walk

Twisting Reverse Lunge

2-Step Hamstring Stretch

Plank Walkout

Push up to Side Plank

Squat pulse to Squat Jump

Lateral Lunge

Shoulder Strech

180deg. Jumps

Tuck Jumps

Wide Grip Mountain Climbers

Low Split Switch

Run back to flag

COT

Warm up

SSH in cadence x 15

Pledge

Partner up and grab a block from Clavin’s truck. Mosey to the HT parking lot

Using the parking lot Aprox 1/4 mile

Partner A Lunge walks cinder block while Partner B runs a lap. Each time the two meet perform 10 partner Merkins and 15 American Hammers. Partner B than takes the block and A takes a lap. Rinse and Repeat until block has made it all the way around the loop.

Dora 1-2-3 with Block

100 block Merkins

200 wall sit over head press

300 tricep extensions

While Partner A performs exercise Partner B runs down to loading dock, jumps up dock, and returns for block pain. Rinse and Repeat until done.

Just enough time left for 15 Hip Slappers in cadence

Mosey back to parking lot for a quick round of Marry.

10 Burpees OYO

25 Flutter Kicks

Timed Plank

15 Dirty Dogs

Lap around  the Building

Announcements

8-3 Tool Time Party at Sargento’s

8-17 Pizza Man Event at Rankin Lake

9-11 Memorial Climb

Out in Prayer

Not often do I get a chance to visit Midoriyama, let alone Q. Blart had hit me up about a Q and once I found out that my M was off, I took him up on it. It’s not the ideal time of year to even post at Midoriyama, if you have, you are well aware of why. The heat and humidity just seems to be a different level out there. Of course, the park was built on top of a landfill, but who’s to say that actually has a factor in it? Anyway, I notice Sister Act and Seuss getting some EC in as I roll in. Lil Sweet hit the pavement for a little EC while Broke and I said heck with that and chatted in the shade until time. That being said, it’s time. No FNGs.

warmarama

SSH x5-6 IC then mosey

head to the upper lot turd shed and the routine was called. 7 excerises, 7 reps each, run a distance and back then repeat 7 times.

excerises called: burpees, Merkins, Mike Tyson’s, Hipslappers IC, Australian Mt climbers IC, CDDs, dirty hookups IC.

after round 4, YHC had started to get a bit dizzy headed when on the wall for hipslappers so, Omaha. After all, I’m not calling something I’m not doing myself. Substitute squats and lunges for hipslappers and Australian mt climbers. Lots of mumbelchatter, mostly about the humidity and not being able to breathe. Some mumble about how the Q was a shoulder destroyer. I agreed. Once all PAX were finished with round 7, we mosey back to start. Slaw calls some Mary while I grab my phone. With a few minutes left, we get about 5 rounds of Mary in. Time is up………finally.

Pledge

announcements: No Brainer Nationals(Ratchet), Tronmoss 5k🙄, 2.0 workout at Folsom.

YHC took us out in prayer

We had another good turnout for our second F3 Dads summer workout.

Big Pappy, Clavin and Bed Pan were our jockeys.

Big Pappy:  At first it looked a little light in attendance, but then a couple of minutes before start time and Stogie appears over the horizon leading a large group over the hill to the starting point that Clavin and I changed last minute due to space restrictions.

We started off with the disclaimer then a simple warm up of 10 SSH , 10 Toy Soldiers, 10 Hillbillies, and 10 Don Q’s.  Time to play swarm. Many 2.0’s took turns playing the human, but the fun was being one of many bees and darting out the hive to be on the chase. After each turn 5 burpees for Dad’s. What a great group of 2.0’s. It was an honor to be apart of it.

Clavin:  Once the swarm begins to settle down from Big Pappy’s exercise … he calls for me to wrestle the troops over towards my turn.
I call for two lines …. 2.0s in one ( noting there are 16 of them ) and dads in the other ( seeing the smaller number of 12 present).
I now introduce all to Capn’ Crunch, my 2.0 and see if there are any FNGs, there are 2 present so I quickly address the core principles before having CC show pax the exercises we’ll use … there are 4 flags spaced about evenly and we do bear crawl ( Yogi Bear) crab walk ( Mr. Crabs) bunny hop ( Bugs Bunny) and the crowd favorite inch worm ( Future Worm) this last one is thanks to Toto who showed this one on a rainy day about a year ago … on six shrug shoulders until reaching next flag. Now since there were more 2.0s …. I let them start and by the third or fourth pax I now informed the men that our start line was on the OTHER side of the field ( stacked deck? Of course let the kids win one over the old man!!) we did this twice more hearing some girls complain of “not getting dirty” and Mayor wanting this exercise to disappear….. also noticing many of 2.0s moseying and when called out the response was “ were modifying!” Someone taught them well!
Next we create a tunnel of adults for 2.0s to crawl through and then the pax follows lastly ( have to make sure both sides are dirty wet and grass covered !) and I thought it was time … wrong …. only half of my allotted time so we mosey to flag, pledge and I lead pax in some of the more fun and funny exercises their dads do at some of the workouts such as goofballs, Moroccan Night Clubs ( tough exercise that makes us all ripped ​) and then ask if any Star Wars fans are present ( as if …. with this many young boys …. of course!!) so Imperial Walkers ends my set …. so let’s mosey on back …… well Bed Pan didn’t have us go THAT far and………

Bed Pan:  We played sharks and minnows, oldest kids were sharks. Mosey to just outside the tennis courts for some tug o war. Girls beat the boys. Volt almost won him against 16 kids. ***it should be noted that bed pan received flack for this backblast as it was light.  Clavin reminded him that Sabotage used a stick with leaves as camouflage and walked inconspicuously around most every shark and made it to the end.

Mayor:  I cannot thank you all enough for leading these and for the dads coming out.  Its a lot of fun watching the kids have a great time.  I look forward to seeing everyone with their 2.0s on August 24 at 0700 at the Yank.  Doodles, Norwood and Sister Act will lead us around.

8 men ran the Coconut Horse. It was hot and Humid.Lake Wylie guys joined us. Stroganoff had a Birthday today and turned the big 49. We are all lucky to know him.

Followed it up with Qsource.

Gaston

Watts Up gave me an opportunity to lead painlab this week, thanks brother!

15 ssh with boot camp for the warm up

9 stayed back with me for the painlab experience

everyone grab a block out of “the Prius”

the thang:

YHC was worried that I wouldn’t have enough to take up the entire hour….. I was wrong

25-1 blocks but it actually went 25-11 because we ran out of time and I’m actually pretty sure nobody was mad that time ran out on us.

curls

squat thrusters

calf raises

block swings

Chest press (on our 6)

we had to modify the swings and squat thrusters to 10 reps after the first 2 rounds because these were way more brutal than I expected and again I don’t think anyone minded.

Like I said above we only made it through the round of 11 before we ran out of time….

great work by all the pax!  Thanks for showing up to my Q!

05:30 hits at Downtown and there are 17 PAX ready to get after it. Short disclaimer, pledge, 5 Burpee’s and we’re off.

Mosey to the bridge on MLK and lunge walk across, a train is passing underneath so when you get to the other side 5 Burpee’s. Continue mosey to the parking lots behind DSS for a Triple Nickel. 5 HR Merkins in the lower lot then up the stairs for 5 Diamond Merkins in the top lot before heading back down the stairs on the opposite side.

Circle up for Round 1 of Ab work:

20 American Hammer’s IC

20 Flutter Kicks IC

10 Oblique Crunches each side OYO

Cross Page Ave to the large parking lot and keep the blood flowing with some Dirty 11’s. Mike Tyson’s on one side and Big Boys at the far side of the lot. Perform a Burpee at both of the islands each time you cross the lot. YHC underestimated how large the lot was so this took quite a bit longer than expected. Gotta cut some stuff out of the Weinke but that’s ok, save it for the next Downtown Q.

Round 2 of Ab work, same as above.

Mosey back to the start for Round 3 of Ab work and 10 Burpee’s to close it out.

COT/BOM

Read a passage from Uncommon Life by Tony Dungy about going against the Status Quo.

Uncommon Key – “Your mission is shaped by your values, and if your values are misplaced, you’ll miss your true mission. Understand that status is fleeting and artificial; pursue what is really worthwhile.”

Proverbs 19:8 – “To acquire wisdom is to love oneself; people who cherish understanding will prosper.”

Announcements

2.0 Workout at Folsom 7/20 at 7am – NO REGULAR WORKOUT, go to Yank, Gashouse or Pain Lab if you don’t want to go to 2.0

Ratchet is sponsoring a race 7/20 at Shadyside Dragway in Boiling Springs to benefit children’s cancer

Pizza Man will be having an event 8/17 at Rankin Lake in remembrance of his niece. Looking to make this an annual event, be on the lookout for more details

Prayer Request

People battling addiction

Gastone as he travels to NY and will be spreading the ashes of his father

YHC took us out.

YHC wasn’t very creative with the workout today, but I hope it got the job done. It’s been hot this week and the PAX really pushed through this morning with a strong showing. Honored to be a part of such a great group.

I’m Broke