Category: Backblast (Page 675 of 904)

By now, many of you are well aware of the ongoing butt-hurt I (and Allen Tate) have experience since last Thursday. Allen Tate was originally scheduled as the Q for today and was dying (maybe that wasn’t the best term to use!) to take revenge on all of the PAX today. Unfortunately, after a bit too much rock-pushing Sunday and some health worries, it wasn’t a good idea for him to Q and I was more than ready to step in! I felt like my Trail O Tears workout from Painlab this weekend was a real crowd-pleaser and, considering I was still sore from it on Monday, I knew it was just the type of thing to bring to Folsom for “revenge”.

Let me say this first, what a crowd at Folsom today! 15 men posted this morning. We have had a steady influx of FNGs so far this year and they keep returning. Our newer guys are bringing FNGs so the fever is spreading. It really is exciting!

We did have a FNG this morning so the disclaimer was given! We welcome Lion King to Folsom!

Warmarama:

Let me just tell ya, ol’ Tee-ron was pretty fired up and ready to bring the heat today! I intentionally came out of the gate with a fast pace to set the tone with 20 SSH in cadence. FNG was probably like “Oh crap, what am I doing here”.

Also, we did:
10 Toy Solders in cadence
10 Cotton Pickers in cadence

Grab a block and let’s move to the tennis courts.

Beatdown: This is the Trail O Tears!

First up, Route 66 with Mike Tysons at each mid-court and between courts across the Tennis Courts (1 MT at the first stop, 2 at the 2nd, 3 at the 3rd, etc). Being that this is Folsom and we push rocks ’round these parts, we did a 12th set at the end of the courts. (a suggestion to all of you who want to work the quads, do Mike Tysons without the curb. It is a different exercise!)

Plank for the 6 and some Nolan Ryans to mix it up. Pause for a Countoff and back to it.

For our trip back, a modified Route 66. Bear Crawl across the courts, and do Low Squats at each mid-court and between courts (1 Squat at the first stop, 2 at the 2nd, 3 at the 3rd, etc)

Plank for the 6. Recover.

I altered a bit from the Painlab version to give the shoulders a quick rest. Rudolph commented Saturday that I had totally blasted the shoulders going back to back with Route 66’s and blocks so I felt like breaking it up would be better and I think it was. Let’s work on those abs.

2 circuits of:
LBCs 15 IC
Rosalitas 15 IC
Big Boy Situps 10 single count

1 circuit of:
Flutter Kicks 15 IC
American Hammers 15 IC
X-Crunches 10 single count

I debated another set but time is flying by so time to grab a block. Walk with your block across the court and between each court, do 10 curls and 10 overhead presses (yes Medicine Woman, both exercises) including the end (Rock-pushing!). Plank for the 6, let’s bring it back. Plank for the 6.

Now we return, doing 10 Cinder Block Swings between each court (like kettlebell swings). That ends up being 60 swings for everyone except Roundup who did like 1,387. Plank for the 6.

I had a few minutes before my finale so I turned the planks into Blood on the Concrete (Makhtar Ndiayes) – 10 in cadence.

Recover….errr…wait, let’s grab the blocks and do 10 Get-ups! Lots of modifying here but I’m not judging. Those are hard to do! I think my long lanky body helps here!

Ok, circle up, we have about 4 minutes left. Time for some Chumbawumba! Everyone left it on the courts as we did Side Straddle Hops through the song and Burpees for every “I get knocked down”. Way to push guys!

Return to the parking lot. 22 for the Vets. Now I’m done! Time.

Announcements: Pledge. Convergence on 3/30 at Folsom, P-200 on 3/22 and 3/23. I forgot to announce there is also a 2nd F event at Old Dallas Brewery this month on Feb. 22nd. Prayer Requests: Allen Tate, AT’s mom, Rockabilly’s mom, MW’s 2.0 and a family member. YHC took us out in prayer.

Moleskin:

Thanks everyone for coming out today. I always enjoy Q’ing. I was especially excited today to try this Trail O Tears workout with Folsom. It was tough Saturday and it pushed Painlab so while I wanted to wear you guys out, I mostly wanted to bring a workout that would push us all. I think I did both. It fires me up to see a big group out there and I’m really excited about Folsom right now. Also, props to AT for getting out there, but mostly for playing it smart today and modifying as needed! We joke around all the time but that is not always an easy thing to do.

I’m posting this late, but I forgot to ask Breaker  Breaker for a login.

Disclaimer:

Warm Up:
Happy Jacks (5 SSH IC followed by 2 Squats)
Windmill x 10 (IC)
Grass Picker x 10 (IC)
MNC x 20 (IC)
Merkin x 10 (IC)
Shoulder Taps 15 (IC)
Peter Parker x 15 (IC)
Parker Peter x 15 (IC)

Routine 1:
So I had each PAX get on a parking space line and we did ascending bear crawls.  Starting at the curb we did 1 derkin and then bear crawled to the opposite curb (maybe 10 yards?) and did 2 irkins, bear crawl back and do 3 derkins and so on until we hit 13.  Nice and painful routine to start with.

Routine 2:
Staying in the front of the school we did something I like to call Crazy 8’s.  This is a routine where we do a choice of 3 exercises followed by a sprint up the hill repeated 8 times.

• 8 Boxcutters
• 8 “Big Boy” Sit-ups
• 8 Burpees
• Crazy Eight run around the island
• Repeat 8 times

Routine 3:
11’s.  Each pax did 10 jumping lunges and run down the hill and perform 1 Diamond merkin and so on.

Ended with the Circle of Trust

Disclaimer pledge warm up coupons … carries dips derkins burpees box jumps curls colt 45s presses triceps extension goblet squat swings …. mix it up varied counts Meanders and  stuff it into a blender and that’s about it! Anything more and you should have posted to know ….although …. I may not have had enough coupons …. thankfully I listened to inner voice as JK2 so wisely pointed out …. the F3 thing is free …. that’s why we’re always spending money   Buying equipment coupons clothing ( watts up sporting new shirt… F3 logo and styling!) o f course you missed my attempt at a wipe out!

prayers for Easy Rider family

Mt Mitchell climb May 5

Folsom convergence March 30

Latini run

community foundation run /s4n event April

i had mentioned to Hacksaw yesterday that I might run this morning? I ended up getting a run in after I saw him, so I was gonna be lazy this morning. But around 8 last night, Hacksaw text and asked if I were gonna run, if I was, he and Roundup would meet me and run with me!

We rolled into Ingles at 525, Hacksaw plants the shovel flag! We get in close to 4 miles!

Thanks Hacksaw and Roundup for the push, if it wasn’t for y’all, I wouldn’t have ran this morning!

i took us out!

Finally the event is here. I reallly had a lot of fun at this event last year. I’m very happy that you guys decided to go again.

With doubts about having full teams, 5:30 came and everyone was at Roses and we headed out.

Arriving at York Prepatory Acedemy,  we drug out all of Hippa’s gadgets and canopy. He is always prepared!! Thanks Hippa for the music all day. I’m pretty sure he should be renamed to the gashouse DJ.

Since we had the first tent from the road, every  lap when you round that last corner headed back to the exchange zone the music pumped you back up!!

Last minute pickup we acquired DDC for one team and Bill Nye for the other. Thank goodness for those men.

Disclaimer was given by the race director and we began.

A very quick pace was set early and looked as though there was no letting up. 3 teams spent most of the day watching team Pizzadiggers demolish the competition. When they learn that they where a minute behind, oh the pace got “turnt” up! Beast mode was  in full effect.

Radar’s Runners ran a very strong race, finishing in the middle of the pack.

G-Vegas Rollers has a good run with a missed turn but a good recover.

Cheesy Private Hair Band Roadies had fun as well,  thank you for dragging me around that last lap.

It was a good morning while raising money and awareness for the 809 foundation. Hopefully more of you can run next year. Congratulations to the Pizzadiggers and the first place win! They smashed the competition Thank you to all the participants!! I’m looking forward to the p200.

First off thank each of you that participated in this event. A total of 31 Hims trained and participated in this Csaup that pushed your bodies  all across gaston county to all of the AO’s with their F3 brothers. First we met at the starting point ingles in Dallas or crossroads I received a call from a former nantan (tooltime) about 3am complaining about the rain haha…so everyone shows up pledge quick prayer and were off. 50 mile journey all through beautiful gaston it was rainy but that dont stop us from getting stronger and pushing ourselves it was fun lots of mumble chatter and lots of hard work but we finished it great time around 11am. Great training for the p200 guys as well can’t wait until the next one again thank you guys this isnt possible without all of you.         Mayor also road his bike to guide us thank you.                                                                                                                                 Tyson