Category: Backblast (Page 704 of 904)

Exciting news at Folsom this week! Starting back in February or March, I started EH-ing my friend Nick in Greenville, NC and he became a regular down there. This new HIM was dubbed 4-Leaf and has already become a great F3 success story, losing a lot of weight and transforming his life. I see him on Twitter posting regularly, taking his 2.0 to workouts, we text each other about posting, and now, he is starting to Q workouts.

He is going to be in town for Thanksgiving so I asked him to come Q a Ruck Workout at Folsom on Thursday.

I would really like to see a strong crowd out there to support him and also to try something different. Grab your Ruck Pack and come show 4-Leaf some love at 5:30 Thursday morning.

If you need a ruck sack, ask around and borrow one or just get a backpack and put some weight in it!

So as the weather takes a turn for the colder temps and the incessant rain continues west of the Catawba 5 mostly respect warriors defeated the urge to say in the warm and dry environs they were sequestered in to push the boundaries and get better. Fortunately they had veteran leadership that knows that the power is in the pax, not the one. It went like this:

Gather in the cold drizzle in the school parking lot and make a bee line to the school house and some sembleance of shelter.

COP:

SSH X 20

IW X 30

Merkins X 10

mosey over to the area to the right and the benches for a ladder as follows:

5X – Burpees

10X – Jump Squats

15X – dips

20X – WWI situps

25X – Hand release merkins

30X – Jump Squats

Game here is after you do the first 5 you run the parking lot and come back to the start. Then with the group you go the 5X and the 10X, run again. And on and on until you reach the 30X. Then we go back down the ladder. so we essentially did plenty of burpees and hand release merkins (75 of those to be exact). And it also git us out in the rain a little with the run. Nobody melted.

Mosey back to the all for some people’s chair and balls to the wall to finish up.

Lalannes 20X

Hip slappers 20X

Air presses X 20

Air punches 20X

Mosey back to the flag for pledge and COT.

NMM:

Great work by the pax, everybody was rolling today. It really means something to the respect guys who are the REAL badasses in F3. It just means more? Could be! What is the more? The pax! And that is what made this worth doing today – being there for each other. That’s how you get big things done.

Let’s keep making it happen!

Tesla

11 HIM showed up at Midoriyama on a cold dark evening for the first workout I have Q’d in a long time. By the time I got there at 5:20, most of this group already had a few miles EC in.

Warmup: SSH, Don Q’s, MNC’s

Thang:

Since it has been so long I figured I would reuse one of my favorites and maybe no one would notice. Each man grab 2 bricks and lets mosey.

Mosey with the bricks to the dog park. 20 CDD’s, 30 military press, 20 CDD’s.

Mosey around the track. 20 werkins, 30 brick flys, 20 werkins.

Mosey back to the flag. 20 MNC’s ,30 brick straight arm raises 20 MNC’s

Mosey to the parking lot at the trail. 20 military merkins, 30 tricep raises, 20 military merkins.

Mosey to the bike trail parking lot. 20 merkins, 30 brick curls, 20 merkins.

Mosey back close to the flag. 20 diamond merkins, 30 brick punches, 20 diamond merkins.

At this point YHC’s arms had turned to jelly, so enough of that.

A few minutes left so circle up for some core work. Pax called out the exercise and I don’t remember what they were except for Oompa’s 100 lbc’s.       Time.

Pledge.

Announcements: Christmas town 5k, half marathon Dec 22.

Prayer requests: Def Leopard’s M’s knee, friends and relatives with cancer.

It was an honor to lead. Next time it wont be so long between Q’s.

Ok, so here we are heading into winter where the temperatures are not going to be favorable for most to be outside. Well, tough crap, “outside” just happens to be one of the F3 core principles. That being said, Folsom was really lite this morning. Yes it was cold and yes it was slightly rainy. This shouldn’t affect a real HIM from posting. Alright, enough complaining. We have 3 so let’s do this.

warmorama

SSH, Toy Soldiers x15 IC

mosey to the park entrance for the pledge. “Someone” didn’t bother getting out the fartsack to bring the site shovel flag. That’s cool, we wanted to run a little anyway. Now, mosey back past start to the lower parking lot turd shed.

Thang

All PAX balls to the wall. When Q calls, the first PAX bear crawls around the building. Back on the wall then P2 goes, then P3. This wouldve been even better with more participants, but gotta do with what you got. Next, wall seats in the same manner as before as we take turns lunge walking around the building. On our 6 for a little core. LBCs x20 IC, plank jacks x20 IC, Merkins x20 IC. Recover and mosey out to the parking lot. Line up for some triple nickel. 5 burpees sprint half the parking lot for 5 squats, sprint back. Rinse and repeat 5 times. Now turn and line up for Route 66 the rest of the lot with Bobby Hurley’s. Brief recovery then nur up the road until the we get to the turn. Turn around and finish running back to start. 22 for the vets.

Announcements: Christmas Town 5k November 24, Christmas Party at Quiche’s Dec. 15

prayer requests lifted up

YHC took us out

always an honor to Q the legendary Folsom crowd. I just hope the fartsack isn’t quite as strong next time. See you soon in the gloom.

Once Bedpan had reached out for volunteers to Q Downtown a few weeks ago, I was ready to give it a try. Being my VQ there, I wanted to make sure it was worthy of the regular PAX’s approval. There’s a Q that had been used out at Folsom a few times that YHC really liked. I made my own little variation of it to use in the parking deck. I love the parking deck. Folsom needs one, but twice as many levels. Anyway, this particular Q was derived from a story in the Bible. The walls of Jericho. Ok, more of the story will come. It’s 5:30 and a brisk 31 degrees.

Warmorama

SSH, Imperial Walkers, Gravel Pickers: all x 7 IC

Pledge

Mosey to the parking deck. On the way, PAX discuss the significance of the number 7. Some said, “how many days of the week” some said some unmentionable things, and Clavin says “hey, a Q a while back referenced the number 7 to the Bible.” Yes, ok, God rested on the seventh day of creation. Joshua marched around Jericho once a day for seven days and then 7 times on the seventh day when the walls fell. The number 7 is referenced 735 times in the Bible. Gaston’s says, “hey that’s the number we should use.” Uhmmm, nah, 7 is good. 7 represents physical and spiritual perfection in the Bible. God rested on the seventh day, creation “then” was perfect. There are many other references that would take me way to long to cover, but you guys get the point. Folsom’s Walls of Jericho was performed in the Walmart parking lot, the run part representing the march around Jericho, but around Walmart. Of course Walmart’s walls never fell. Anyway, let’s do it.

Thang

7 exercises performed 7 reps each then mosey to the top of the parking deck. Down the stairs and rinse and repeat 7 times. Again, this is a variation using the parking deck. I love this place. Ok, exercises were Burpees, CDDs, Plank Jack Merkins, Hipslappers, Big boys, Mountain Climbers, Squats. Perform 7 reps of each then mosey to the top, down the stairs and repeat 7 times. I’m glad this didn’t cause the parking deck to fall because I love this place. QIC called for all to stay together as best as possible. After all, what good is the army not working as a unit? After 7 rounds were finished, PAX moseyed back to start. With a few minutes left, finish up with some Mary. Bedpan calls Freddie Mercs, Clavin calls Flutters, Gastone calls crunchy frogs, Island wanted some more Flutters, Breaker called American Hammers, Anthrax calls out windshield wipers, YHC finished out with 22 for the vets.

Announcements; Christmas Town 5k Nov. 24, Christmas Party at The Quiches Dec. 15(rsvp on slack)

Prayer requests: Allen Tate’s Mom n Law, Breaker’s Mom, BedPan M, each other and our families

YHC took us out in prayer

It was an honor to Q downtown this AM. This AO is awesome due to all the options available. Especially the parking deck,  I love that place. I encourage all to branch out and grab a Q somewhere different on occasion. Like myself, I know it can be difficult due to personal schedules. Anyway, as far as the number 7, the reason it’s used so many times is because it represents what is perfect! The Word of God is Perfect. None of us are perfect or ever will be, but thanks to our Perfect God, we don’t have to be. Thanks to God, he sent His Perfect Son as a sacrifice to save us. Let that sink in, A Perfect God, A Perfect Son sacrificed for a non deserving world. Now that is Love. Perfect Love. (Coincidence that there were 7 PAX this AM?)

As I told the Pax during the workout the mighty site Q enlisted my leadership late Tuesday and asked if I would Q this workout – As always I was honored he’d think of me especially since I’ve not posted at Marthas in 3 weeks due to work commitments.  The morning was cold and the rain was just ending as I pulled up.  Seemed as if there were several out for EC this morning with several cars in the parking lot and no pax around.  As the time to start approached we collected 11 pax to have a nice little Defib beatdown

Warmup -SSH – 15 IC

Merkins 10 IC

Imperial wakers 10 IC

Thang:

Gastone challenged me to get 4 miles of running in during the beatdown – as such we moseyed – stopping at each corner for 5 burpees OYO.  When we got to Gastone’s Hill we alternated Nur/Run/Nur to top.  At the top we did 10 Peter Parkers and 10 Parker Peters IC.  Next mosey to Dollar General for 11’s with merkins and squats with some bear crawling in between.  Mosey to Food Lion for dips in the cart return area followed by some wall work at Harris Teeter – 10 Hip slapper IC and 10 donkey kicks OYO with running the length of the parking lot in between.  Someone called out 15 mins of wall sits – so we did wall sits while each pax ran the length of the parking lot (7 mins)  Finished off with some sprint work (suicides) and dips on the way back to Pelican’s.  Didn’t quite get 4 miles in  but t Pax gave it great effort!

Announcements:  Christmastown Saturday 11/24.  Come out to support pax and track commanders

Christmas Party at Quichee’s 12/15

40 days of discipline – continue to pray for pax

Order new AO T-shirts online now for Bulldog and Hollywood – also T-shirts are available for M’s

Prayer requests for Nickie Bailey, Turtleman and M running Spartan, firefighters and those effected by California wildfires.

As always it was an honor and pleasure to lead this fine group of HIMs this morning

Until next time Defib- out