Category: Backblast (Page 636 of 904)

Upon arriving back from Disney…again…I needed a great workout.  I did some research on how to make a kettlebell work suck even more , so I can’t take credit for what we did.  Here it goes…

The first round we did all right arm all the way through then the left ( 5 each arm): Merkins with one hand on the bell x 10, straight into one arm rows, then one arm deadlifts, straight into one arm cleans, then into goblet squats x 15, and finally one arm overhead presses.  We rinsed and repeated 3 times.

Round 2 :  again one side at a time for arm movements x 5: cross body cleans, curls x 20, goblet squats with reverse lunges x 10,  American hammers x 25, finally overhead pulls x 10. Rinse and repeat 3 times.

The Finisher:  Swings/ Burpee ladder of 8

1 swing; 7 burpees, 2 swings 6 burpees…you get the drift. We then finished with some Mary and something Hushpuppy called the dirty dog (gonna feel that in my taint).  Lots of sweat angels on the ground today. Great work men!

Nine PAX, one of which was an FNG, decided to get out in the gloom and put in some work. Since there was an FNG a disclaimer was given, then on to the pledge and a quick warmup of 5 Burpee’s.

Mosey over to Central Ave to a point where the road starts a steady downhill grade and get started with a Quarter Pounder.

Sprint 25 yards, perform 25 Merkins and NUR back

Sprint 50 yards, perform 50 Squats and NUR back

Sprint 75 yards, perform 75 LBC’s and NUR back

Spring 100 yards, perform 100 SSH’s and NUR back

Next up was a mosey down Main Street stopping at the three banks along the way for some ATM’s.

Alternating Shoulder Taps x10IC

Tempo Merkins x10IC

Merkins (fast) x10

Reverse course and back through town to hill where we started. Still hungry, so we made the Quarter Pounder a double. This round was:

25 Diamond Merkins

50 Jump Squats

75 American Hammers

100 Mountain Climbers

Back to the school for 3 rounds of 10 Step Ups, 10 Dips, 10 Derkins and 10 Big Boys. Still had time for a couple of rounds of Mary before time was up.

COT/BOM

Discussed a section of the book Uncommon Life by Tony Dungy about how we influence and sharpen the lives of others just by being willing to listen, show that we care and offer advice or examples of similar life experiences. Iron Sharpens Iron extends outside of just F3, you never know how you may influence someone else so work to set an example by living right each day.

Announcements

2.0 workout this Saturday at Folsom

August 3rd – Tool Time going away party (RSVP to Sargento)

Prayer Request

Friend of Tesla – Jeff Myers (wife passed away)

Friend of Red Ribbon has son battling illness

Mt. Hollywood weekly prayer list

YHC took us out.

Strong work by all the PAX this morning. Slaw commented that we literally worked the crap out of him, but the guy is a beast and pushed through till the end. I think he was trying to get back at SA for ruining the freshness of the morning air, took a risk, and didn’t get the desired result. This AO has a great group of regulars and if you haven’t posted here yet, give it a try. Tclaps to Tiger on bringing an FNG, John Wharton, now known as Shell Shock. Welcome brother, great work today.

I’m Broke

Thu Yank

Grab a pair of brickpaver coupons it’s time to go shopping!

Warm Up (coupons in hand)

Moroccan Nightclubs x 50

Snow/Concrete Angels x 25

Shoulder Raises x 20

Shoulder Shrugs x 25

Mosey to Garibaldi Realty with your coupons

At every light pole (on your right) on Main St. full squat and shoulder press x 5.   Shoulder Plank  when done at Nichols Cstore.  Didn’t count but i’m guessing 10 total light poles on this parade route..

Recover… cross South Central and on the “hot corner” let’s do 25 donkey kicks for everyone boys!

Mosey 100 yards and partner up at the field of the mysterious camouflage soccer jersey….

Hear that?  Choo-Choo = 5 Burps!

4x Rounds – your partner runs out to the camo jersey does 50 mountain climbers, while other partner is sitting and getting diesel with unlimited shoulder flys with coupons in hand make sure to smile for all the traffic flow :>.  Putting on a show!

Recover…while in the field of the mysterious camouflage soccer jersey let’s do 2x rounds of 40 yard shuttle run sprints with our coupons…..recover and mosey to top of Myrtle Street.  To the stop sign, PAX mosey walk with unlimited front coupon shoulder raises.

From Stop Sign….mosey to Belmont Middle School benches.   OYO and fast as possible 50 dirken push ups but do shoulder push up rather then standard dirken with coupons under hands.   Break into four rounds if need to 20, 15, 10, 5….Shoulder plank when done.

Mosey to Belmont Middle parking lot and partner back up.    Coupons still glued to everyone’s hands.   3x Rounds.  One wall hops up and down on the five foot parking lot retaining wall and partner runs to the “wall of dreamz” and wall sits and smashes out 15 shoulder presses or flys and runs back tags off.

Down the stretch……..Mosey to Belmont Park….on the way stop to get Wet…stay thirsty my friends at water spigot….many PAX passed it up.  Laser focused on next challenge I guess. Impressed.. that’s fine, so on your six PAX.  With your coupons unlimited big boy sit-ups and one at a time let’s go down the pax line, attack the pull up bar.  Do as many as can pull ups come back to big boy sit up line until entire PAX  gets pull up credit.    PAX dominates.

No where else to mosey at this point.  Can only drop in to the newly famous Half Pipe.   Drop your coupons on the ground boys we dropping in shuttle run style.   Therefore, drop in running all the way up to main street stairs, go back get your coupon. Rinse and repeat..   No coupon left behind!

Mosey to the Yank circle it up men

Pledge

Announcements

Welcome FNG Kipper!

Prayer

Lots of Wetness Observed after this one!   Way to Grit men!

OK guys, I got the final call from BRR management. We will not be “officially” part of BRR, however that is not stopping us.  We still have plans for BRRuck and here is the rough draft: We will ruck similar to BRR starting approximately 115 miles out of Asheville and utilize similar (not identical) transition zones. We will basically be doing a CSAUP so there is no liability for the BRR people-there is your disclaimer-there is no one to sue and you are an idiot. That being said, it’s gonna be great. We plan to start rucking at midnight on Thursday night, September 5 and ruck in pairs (or more if we have more pax) until around lunchtime on Saturday, September 7. You will likely do 3 (or more) ruck legs and should never be alone. We will be back in Gastonia sometime late Saturday afternoon. What you need is a ruck, whatever food you want to eat/drink, and money for gas. I need a firm HC from you if interested so let me know so we can make plans.  Hope to see you then.

Whoopee

Thanks so much to the HIMS that came out to The Goat! I really had a good time..even as I tried to keep my counting straight! It was great to have Top Hat back with us, Gump and Heyzus with us for the first time, Sunshine back after a long time away (and under a different name, which he couldn’t remember), Wet for posting with a vengeance this week, Spiderman making Goat a more regular part of his regime, Anchorman so diligent as he recovers from injury, Timeframe back with us, and faithful Tesla. Great work, men!

Pledge

Disclaimer

Warm-Up:

Up Straddle Hops

Moroccan Nightclubs

Flutter Kicks

Thang:

Partner Elevens

On opposite sides of the bridge, Pax 1 does CDD’s/ Pax 2 does Crunchy Frogs; meet in the middle for the respective descending Boo-yah Merkins

Red Barchetta: Mosey to far lot

100 Yd Dash/100 SSH

75/75 Mountain Climbers

50/50 LBCs

25/25 Merkins of Choice

10/10 Burpees

Sleep Walkers 1,2,3: At each light pole from bridge to bridge

1 Squat; 2 Don Q; 3 Lunges

2,4,6

3,6,9

4,8,12

5,10,15

6,12,18

7,14,21

8,16,24

9,18,27

Febreze-in gazebo

OYO:  2 Big Boys, then lift legs 6 inches and do 10 Air Presses

4 Big Boys, 20 Air Presses 

6 Big Boys, 30 Air Presses

8 Big Boys, 40 Air Presses

Announcements: 

Tubing: July 20
F3 Dads @ Folsom: July 20
Tronmoss 5K: July 21

Prayer Requests: 

Tophat-health

Timeframe- parents

Word: 

Phillippians 4:6-7 Do not be anxious about anything but in everything by prayer and supplication with thanksgiving, let your requests be made known to God. And the peace of God which passes all understanding  will guard your hearts and minds in Christ Jesus.

YHC took us out

Seuss