Fitness, Fellowship, Faith

Category: Backblast (Page 677 of 904)

Is anyone going to show?

6:45. The QIC waiting in the truck watching it rain and hoping no one shows. 6:54 one car pulls up, then 2, and next thang ya know, we got a small crowd. I guess I can’t go back home now! With the CSAUP already in action,  I wanted to do some running as well.  With the addition of a FNG I decided to take out the 3 mile warmup. I’m not sure if I gave a great disclaimer on this either.

Warmup

SSH in cadence

 

Mosey up to the track. 

Dora. With 4 corners. 10 rounds.

SSH 100 at corner 1 

Squat 200 corner 2 

 LBC 300 corner 3

Overhead clap 400  Corner 4

mosey to the picnic shelter

60 reps of incline merkins, step ups, and dips. Starting with 10 of each then 20 and the last round was 30. Great call by Anchorman!

By this time we noticed the guys out running the CSAUP stopping in. Mosey to the street corner and do a zombie walk back to the start. Pledge  with the runners and named our FNG. Mosey over to the Yank for COT.

 

Announcements

Rooster this Saturday 3-2-19 still need a few.

 

Prayer request

There are many request every day by our PAX,  pray for each other. Stop and talk to a PAX that you haven’t spent time with.  Your prayers work! God is Great!!!

Welcome Jake our newest member named War wagon.

Sammich for breakfast

6 for the Ruck and 6 really cool guys.

The Thang:

we put in packs or weight vest and walked.

We went backwards up Gastone’s Hill.

we had several pain stations.

We did 3 sets of Marching Eall sit’s. Crowd favorite.

The Moleskin:

great coversation  and this  Ruck workout is forming and going to be a good addition to the F3 Pax.

Prayers

Gastone Out!

A “V” No More

A Monday a couple of weeks ago, YHC was voluntold he would get to the privilege of VQ’ing BullDog today.  Luckily most those same HIMs decided not to fartsack this fine NC morning and came to feel the bite of BullDog.  And would you believe a FNG to boot!

 

Disclaimer

Since we had a FNG (Alan), HIPAA stepped in where the Q failed to give Alan all the required information.

 

WarmUp:

Grass Pickers (IC)

Hillbillies (IC)

Sand Shakers (OYO)

 

The Bite:

6 Stations

2 Minute AMRAP

Rotate to the next station.

 

Round 1:

Burpees or Kettlebell Swings

Merkins

Monkey Humpers

LBCs

Bottom ½ Curl

Calf Raises

 

Round 2:

Burpees or Kettlebell Swings

Werkins

Gorilla Humpers

Pretzel Crunch

Top ½ Curl

OverHead Shoulder Raises

 

Round 3:

Burpees or Kettlebell Swings

Diamond Merkins

Crab Humpers

Reverse Crunch

Full Curl

Tricep Press

 

Time!

Lots of chatter about the how long two minutes are (that is what she said) and the suck factor.

 

Announcements

Mt. Mitchell Outing – May 5th

Convergence @ Folsom – March 30th

Island is Q for SnoBalls on February 27th

 

Prayer to close it out.

 

Welcome FNG Honey Do!

 

TClap to HIPAA for the advice and assistance.

 

Thanks to  all in the PAX.  On this journey,  I have been the six on the reg.  I am down over 20#, stronger and faster.  I am still the six, but not quite as far back.

 

Watts-Up powering down…

Wrecking ball of hurt!

11
The theme for today’s workout was in celebration of my son’s 11th birthday. We started with a quick warmup of side startle hops, merkins, burpees, and lbcs. Took a quick mosey to the park and stopped every light post to complete an exercise (monkey humpers, gorilla humpers, merkins, CDDs, and burpees). Next, we did 11s with flutter kicks and lbcs.
After that, we split into two teams of 6 and did a relay race. The winning team got to choose the exercise and the amount of the losing team. The first race ended in a tie, and being the hard working men we are, it was decided one team would choose the exercise and the other team would choose the amount. After the first race, we did Freddie Mercurys, and after the second relay we did Moroccon nightclubs. We continued our stroll through the park with a quick mosey to the hill where we continued our theme of 11s with exercises at bottom and top of the hill. Once we knocked out the hill work we mosey-ed back to the finish. A great work for all.
Thanks for allowing me to lead.

Day 7 – HIPAAPALOOZA

Day 7 of HIPAAPALOOZA.

1 word can sum it all up – EXHAUSTED

At this point in the festival we all just wanna go home and jump in the Fartsack. But we got 1 more show to do.

The Thang:

10 KB Swings  in 1 minute. If you finish your 10 KB swings before 1 minute is up do another exercise (Merkins, LBC’s, Dips, etc.)

We did this for 25 minutes. If you did the math that’s 250 KB Swings with some EC mixed in

We did 10 per minute as the focus was on form. You are also able to grab a heavier weight and get a solid 10 in.

We have plenty of time left so let’s start working on Turkish get-ups.

Because how do you get better at Turkish Get-Ups???

Jocko : Do Turkish Get-Ups!

Side note, if you do KB work the Swing and TGU are the only 2 exercises you need to get a painful workout in.

Rudolph led the PAX in a how-to session. Take off your shoe, balance the shoe on a closed fist, perform a TGU.

Repeat

Repeat again

Repeat once more

Put your smelly shoe back on and grab a Kettlebell.

Do Turkish Get ups – 5 reps per side

Repeat

BootCampers were back so lets mingle with them for some MARY

 

COT

Announcements

TAP

Thank you all for letting me lead you today during PainLab. Always get excited about Saturdays and this AO is why. Great way to push yourself with some added weight.

AYE!

HIPAA

No Ten Count

Little mixup during the HIPAAPALOOZA week. Site Q calendar had YHC booked for the GOAT but I know I had committed to the Pub that week. Got it all straightened out with Dr. Seuss and told him I owed him one. Besides it’s been a long time since I’ve posted here and was looking forward to it. Wanted to try some new things out there so decided to do a little recon the afternoon before. Cramerton has some really nice areas if you go beyond downtown. I had been thinking about how I wanted to do a weinke and had a good idea in mind. I have been pressured into attending Ranger AO in Metro by a few Metro PAX. Ranger is said to be the most intense, hardest AO in all of the Nation. Before I go there I need to build up my stamina as they are go, go, go with no breaks from what I’ve heard and read in their BB’s. So here’s what we did:

Disclaimer

SSH 15 IC

IW 15 IC

Merkins 15 IC

Pledge

*Breaker Breaker took off on a mosey by himself to get some miles in. 

Let’s Mosey!

Broke seems to think I took off at a 7min pace up Center St. Good, that was my plan. I think those Metro guys go at about a 6min pace so 7 was a good start for me.

Right on 10th to the 1st Baptist Church parking lot.

Round 1:

5 Merkins

Bear Crawl 5 parking spaces

5 Bobby Hurley’s

Bear Crawl 5 parking spaces

5 Burpees

Run back to start and plank for the 6

No rest

Round 2:

10 Merkins

Bear Crawl 5 parking spaces

10 Bobby Hurley’s

Bear Crawl 5 parking spaces

10 Burpees

Run back to start and plank for the 6

No Rest

Round 3:

15 Merkins

Bear Crawl 5 parking spaces

15 Bobby Hurley’s

Bear Crawl 5 parking spaces

15 Burpees

Run back to start and plank for the 6

No Rest

Mosey up 8th take a right on 11th to the CB Huss boat launch parking lot.

Circle up and on your 6

LBC’s 50 IC

I asked Broke for a 10 count, before he got his first letter out of his mouth I said “HAHA There aren’t no 10 counts in a Varsity workout!!! Next exercise is…”

Flutter Kicks 50 IC

Mosey up the wooden bridge towards softball field. Flooded walkway to the left hindered part of my mosey plan. New route, go right. To the concrete bleachers from 1943 with a 50% grade stairway. Looks treacherous.

At the bottom 20 dips

run up stairs

5 burpees at top

run down stairs

R&R 4 more times

Plank for 6 at top when finished.

Mosey out of Cramerton rec complex to 8th. Left on 8th downhill to gazeebo

10 pullups

1 lap around downtown

10 pullups

10 diamond merkins

Mary – PAX choice

BBSU, AH, Crab Cakes, LBC’s, Flutters, dying cockroaches

YHC ended Mary with something new: Slawter Finisher – 10 Burpees OYO

Time

Announcements

Prayer requests

Dr. Seuss took us out

We got in 2 miles but fell about 2 miles short of a Ranger workout, maybe next time. Oh and according to Tesla, I’m still a pussy?!?!? Great workout with you men this AM. Honor and privilege to workout along side of you. You push me to be better and faster.

AYE!

HIPAA

“Thankful to get hard”

We call it “the gloom,” this this morning at PrisonBreak, it really didn’t feel gloomy. Yes, it was still 0530, but it seemed that the air quality and temperature were above the classification of gloom. Anyway, as always I arrive a little early and Volt is headed out for his run. Shortly  after, several roll in. It looked like we were going to do more rucking than running by the show of packs being unloaded. Tater Hole hops out and is looking for Sparky. Apparently they made arrangements at Folsom yesterday for Tayer Hole to borrow Sparkys ruck pack. Needless to say, he was left hanging. Sparky was a no show. That didn’t stop Tater though. He partnered up with Meatsuit and put in some co-ruck mileage. The group was pretty diverse with  ruckers, mall walkers, runners, joggers, and walkers. Some PRs were made.

All arrived safely back at start.

Announcements; Rooster CSAUP, P200, Lincolnton Middle School 5k(get with Sparky)

COT- prayer requests lifted

BedPan took us out in prayer

We all have our moments when we pray out loud. Sometimes what you really mean to say just doesn’t come off the tongue quite right. Remember, that’s OK, we all do it. During his prayer, Bedpan was thankful “to get out here and get hard with the guys.” Needless to say, Folsom found it pretty good time with it.

Thanks for coming out to the premier running AO in all of Dallas.

MW out

Core, Core, and Core!!

Not sure if it has something to do with YHC, but this is the 2nd time in 3 weeks that a PAX had to back out on a Q at the last minute and both happen to be from Folsom. Maybe they just don’t like coming to Cramerton! Just kidding, both Huckleberry and Roadie had legit reasons they were not able to Q, in fact when Roadie agreed, he said there could a possibility he may have to be out of town.

Well, YHC has to come up with a plan. No worries except for the PAX that shows up.

It’s 5:30am, time to go to work. No FNGs and give a quick disclaimer.

 

Warm Up:

SSH x 25 I/C

Toy Soldiers x 12 I/C

Merkins x 10 OYO

Stretches 

The Thang:

Mosey around parking lot

SSH x 30

Merkins x 12

High knees x 30

Burpees x 8

Freddy Mercury x 30

Squats x 30

Merkins x 12

Freddy Mercury x 30

JuMp Squats x 10

SSH x 30

High Knees x 25

Wall Sits – 60 secs

Run around parking lot

Rinse and repeat 3 times

 

10 mins of core

Freddy Mercury x 15 I/c

Elbow planks x 45 secs

Heels tobHeaven x 10

American Hammers x 16

Mountain Climbers x 15 I/c

30 sec rest 

Superman Planks x 8 reps per side

Left side planks x 45 secs

Windshield Wipers x 8 reps

Right side planks x 45 secs

Freddy Mercury x 15 ic

Mountain Climbers x 15 I/c

 

Mosey back to flag for the pledge

 

Announcements:

The Rooster this Saturday

Convergence on March 30th @ Folsom

Mt Mitchell Hike in May

 

Prayer Request:

Sister Act’s family battling the flu, PAX we haven’t seen in a while,

YHC closed out in prayer

 

Great work by everyone this morning. Thank you for the opportunity to lead.

Breaker Breaker

 

A stranger from a strange land of Princesses, Disney Princesses

Waylon Jennings and the country outlaws are playing as the Pax roll in.

no rain, we have an FNG Todd.  Disclaimer, Let the music begin.  Disney Princess Radio leads off, If you want to change the station please complete 5 blockee’s.

SSH in cadence, Imperial walkers in cadence, Moroccan Night Clubs in cadence.

Grab some blocks and move to the tennis courts.  Thank  you Sparky for bringing the coupons.  We have 14 pax this morning and only 13 blocks, luckily (remember what luck is) we had some extra 45 lb plates to use as well.

Thrusters x 15, bear crawl across tennis court, 15 American hammers each side, nur across tennis court, 15 mike tysons, bear crawl across tennis court, 15 freddy mercury’s each leg, nur across tennis court, 15 step back lunges each leg then run back to the beginning.

after first set we plank for the six.

This time, we take turns farmer carrying the 45 lb plates around the tennis courts whilst the pax continues with 2 more rounds of the above exercises. The pax seem to be enjoying the music even singing along with the Disney Princesses.  I thought these Folsom boys were tough guys, but apparently they have a soft spot for Princesses, or maybe they are Princesses.  Show to know.

As we plank for the six to finish the 3rd round some start to complain about the music.

As we circle up for some core time, Montross completes 5 blockees and request some more Waylon Jennnings.  We keep passing the 45s and work through various ab exercises including fan favorite reverse American Hammers, Straight Leg Freddys, Figure Eights, Extended Cross and Real Big Boys.  Time is running out.  5 minutes of Stretching, 22 for the vets, take the coupons back to Sparky’s Truck.

Pledge

Announcements

  • Convergence 30th of March (not February) at Folsom

–  Blart looking for people for the Rooster.  this Saturday March 2.

–  Medicine Woman with Q on Thursday

  • Swimmer with Q coming on Saturday

  • Remember to visit different AOs periodically.

Prayer Requests

  • Pax, Allent Tates Mom, RockaBilly Mom has Surgery, the community, Lawson Family.

FNG Todd Mayo.  From Dallas, NC.  Went to North Gaston.  Roundup EH’d our new member.  He owns his own landscape company Gaston Land Services and works also as a FireFighter.  Some Names got tossed around including Chief (met with strong opposition by one pax in-particular – no names but we all know whom).  We find out he enjoys to Listen to Lady Gaga.  Montross offers up Meat Suit.  No other suggestions.  Please welcome Meat Suit.

Sister Act and Broke were not present. No sighting of Huck either.

Sparky Takes us out in the BOM

UNO Numero Dos

When YHC signed up to Q at Snoballs, he’d forgotten that a fairly significant game would be taking place that evening. YHC thought a game-themed workout would be appropriate. Although the mumble chatter would be fierce for a Blue vs Blue Q, it was necessary to keep it somewhat civil and avoid a rivalry-based beatdown (However, that beatdown would come later that day). What better way to bring all fan bases together than with a game of UNO.

The forecast of rain may have kept some away, but YHC arrived to find several PAX ready to go. 0530 let’s do it.

Short disclaimer

The Pledge

Warm-up
SSH x 15
Merkins x 15
Imperial Walkers x15

Mosey to the building between the baseball fields at the Martha’s.

Here’s how it works… Each color is an exercise. 1-5 multiple number by 10 to get exercise count. 6-10 multiple number by 5 to get exercise count. Reverse, Skips, Wild, Draw 2 and Draw 4 each have their own exercise. Seven cards are dealt face down and revealed one at a time.

Round 1:
Blue = LBC; Green = SSH; Red = Plank Jacks; Yellow = Squats; Skip = 20 Flutters IC; Reverse = 20 Monkey Humpers; Wild = Bear Crawl around the building; Draw 2 = 5 Burpees; Draw 4 = 10 Burpees

Inevitably, there is always one hand that is dominated by the same color. We got that out of the way in Round 1.

Hand #1
Green 5 (50 SSH)
Green 10 (10 SSH)
Green 3 (30 SSH) (These cards were shuffled)
Blue 4 (40 LBC)
Red 8 (40 Plank Jacks)
Yellow 2 (20 Squats)
Red Skip (20 Flutters IC)

Mosey around the outside of one of the baseball fields. Back for Hand #2

Round 2:
Blue = Big Boy Situps; Green = American Hammers; Red = Mtn Climbers; Yellow = Merkins; Skip = 20 Flutters IC; Reverse = 20 Monkey Humpers; Wild = Lunge around the building; Draw 2 = 5 Burpees; Draw 4 = 10 Burpees

Hand #2
Blue 7 (35 Big Boy Situps)
Green Draw 2 (5 Burpees)
Yellow 7 (35 Merkins)
Yellow 6 (30 Merkins)
Green Reverse (20 Monkey Humpers)
Blue 5 (50 Big Boy Situps)
Draw 4 (10 Burpees)

Mosey to the picnic shelter

Round 3:
Blue = Step Ups; Green = Dips; Red = Long Arm Crunches; Yellow = Sumo Squats; Skip = 50 Moroccan Night Clubs IC; Reverse = 20 Monkey Humpers; Wild = Diamond Merkins; Draw 2 = 5 Burpees; Draw 4 = 10 Burpees

Hand #3
Blue 3 (30 Step Ups)
Green 6 (30 Dips)
Red 9 (45 Long Arm Crunchies)
Blue Reverse (20 Monkey Humpers)
Draw 4 (10 Burpees)
Wild (10 Diamond Merkins)
Green 5 (25 Dips)

Short mosey around one light post in the parking lot. Back for an abbreviated hand using the same exercises as round 3. At this point, the wind started picking up and blowing the cards around. I believe I was able to get the cards back in the correct order.

Hand #4
Blue Reverse (20 Monkey Humpers)
Red 9 (45 Long Arm Crunches)
Yellow 1 (10 Sumo Squats)

During this last hand, there were groans about another round of Long Arm Crunches. I shared the Turtleman wisdom from earlier in the week about work in the winter and reward in the summer. That was met with the reminder that Turtleman was not present at this particular workout. To which, YHC had nothing.

Mosey back towards Pelican’s. Stop along the way for some IC exercise that I cannot remember at this point.

Mosey back to Pelican’s. Two quick rounds of Mary and then time was called.

Announcements
Mt Mitchell outing (May 5th)
Latini Memorial Run
CSAUP Relay

Prayer Requests
Big Pappy
Gastone’s father
Mason’s birthday (T-Square’s 2.0)

Prayer to close it out.

Welcome FNG Tombstone.

Until next time…

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