Category: Backblast (Page 71 of 904)

Herme was EH’d by two different guys and neither showed!  The Bulldog ain’t for everyone.

Warm up / Pledge / Thang

KB Swings, Halos, Around the Worlds, Curls, Merkins, LBS, Fluttlers, Calf Raises, Dips, Incline Merkins, Shoulder Press, Shoulder Pulls, over and over and over again.

We completed 3 Rounds of 10 x Exercise, then moved to the next set and just kept going!

Big ups for Herme!

Beautiful cold morning at Coconut horse with a temp of 12 degrees. Thanks to Roscoe for getting the crew started as YHC finished up in the crawlspace using the M’s hairdryer to thaw out a frozen pipe. Some ran some rucked. A brave 7 got started on time. YHC was able to go solo 15 mins later.

All parties returned for an quick abbreviated COT with prayers for everyone and a desire to get out of the cold.

Returned to q source at the famous Seattle Coffee shop with a talk of Humor. Short Sale joined for the q source. Thanks to Admiral McRaven’s “Hero Code”,  a chapter on humor seemed very fitting for the day. Nothing better than the use of humor to break the gloom and the ability to laugh at yourself. 5:30 in the morning hairdrying a pipe in a crawlspace. Jokes were said, some funny stories were told and laughter was had. Guess he was right.

After having an on / off posting year in 2023, I made a HC to turn the corner in 2024 with goals set and what better way to do that than to kick off January with my VQ at Tequila Sunrise!!!  Showed up early and watched the cars roll in one after the other……..25 came out to support YHC.

Pledge

Disclaimer

Warm up: ( IC)

13x – SSH (was supposed to be 12 a bit nervous and missed the halt)

12x –  Gravel pickers

12x – Imperial Walkers

12x – Moroccan Nightclubs

1x – Right foot over left

1x – Left foot over right

Plank position, right foot to right hand, reach for the sky

left foot to left hand, reach for the sky

The Thang:

Mosey to the basketball court and pax circled up:  ( IC)

12x-Merkins

12x-Plank jacks

12x-Mountain climbers

Dora’s:

150 Squats

250 LBCs

350 Air presses

while pax ran to the end of parking lot, dropped a Burpee and return

Mosey around the track 1 lap

Back to bb court:

12x – Dips (IC)

12x – Step ups (oyo)

2 single file lines 12 pax each line for a Tesla favorite…….BEAR CRAWL SLALOM !!!!

4 x 4’s :

6x – Jump squats, CDDs, Flutter kicks, shoulder taps.

30 second wall sit and then 3 burpees, recover, what the hell………..3 more burpees, recover.

Back to courts for Mary with each Pax calling out exercise until time was up.

Announcements:

Sign up for pushing rocks challenge deadline 1/20

Winter Nationals

Prayer Requests:

Radar’s sister received good new from oncologist!

Ocho was laid off recently, if anyone hears of opportunities please reach out to him.

Turtle man

Jane Fonda

Montanna

Bubba Sparxxx  surgery

Huckleberry

Jackson Curry

Jackson Hall

YHC took us out in prayer.

Again, a HUGE thanks to all who showed up for support and all who have asked about YHC’s VQ.  It means more than you will ever KNEAUX!!!

It was an honor to lead you!!!

Tardi Gras out, keep it real brothers.

Disclaimer and move.  Its cold and the wind doesn’t help

Warm Up
Mosey to Carr.  We saw Wirenut pull in but never found him.  Ocho didnt roll out with us but rolled in with us.
SSHx10IC, Grass Pickers x10IC, Hip flexor raises x10IC, Hamstring raise x10, ROL/LOR, Elephant marches, MNC x20IC

Triple nickel on the playground with pullups and dips.  Any grip works.  Rows were subbed out for some.

Mosey to front of the school.  Do work noted and run a lap around the entrance.  Then, rotate exercises with reps.  I.e.  10 merkins the first round, then the 10 rep exercise would be the lunges.  The 10 rep keeps moving down and giving good looks at a lot of reps at each exercise at different intervals.  Exercises noted in chalk for memory.  This is where a lot of other PAX just showed up (Wirenut, Def, Tardi Gras and Pockets)

10-Merkins
20-Walking Lunges (count each step and touch knee to ground)
30-Squats
40-Flutter kicks (count each leg)
50-Situps

Mosey to the wall for a few rounds of wall sits, shoulder press and calf raises.

Mosey back to start
Relay: split into two teams.  Everyone LBC’s while one bear crawls to distance.

Time check for Iron Hulk.  We got to five merkins and time was called.

Announcements:  Pushing rocks signup is today (last day), We sang Happy Birthday to Montross.

TAP:  Huck, Ocho (employment), Jackson Hall, Jackson Curry, Montross’ Aunt, Jane Fonda (house), Gumby (mom), Broke (mom), children and joy and those dealing with life long illnesses, Dr. Suess’s dad, Bubba Sparxxx (Surgery)

Pledge

Name-O-Rama and YHC took us out

We put in work

Today is my 56th birthday and what a great to celebrate by Qing a workout. Big turn out of PAX, with 3 Ruckers and 1 runner.

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

Disclaimer

Warm-up

19x – Don Q

68 – SSH

56 – Mountain Climbers

The Thang

7 burpees at each island (8)

Mosey to lower parking lot

5 exercises (10 reps) with 6 laps around parking lot

HR Merkins

Squats

Monkey Humpers

Flutters

Big boys

Line up along fence for a couple rounds

Wall sits

Shoulder taps

Mosey back to Shovel Flag for COT

The Pledge

Announcements

Praises and Prayer Requests

YHC closed us in prayer.

Thank you men for your support and allowing me to lead you this morning.

Breaker Breaker

Partner work:
Partner 1 (or even 2) Lunges to middle of lot then mosey to end for 5 of:
Merkin/CDD/Derkin/Dips/Squats/maybe something else

While partner 2(or even 1) using coupon:
Curl/O/H Press/O/H Triceps/Weighted Squat/Chin Press

Modified Partner Triple Nickel:
Curls and Dips either side of parking lot, meet in middle for 5 Booyah Merkins.  5/5/5

4 Corners with:  10/20/30/40 – Up and back
Merkins/Heel Raise/Squats/Flutters

Only slightest bit of Mary

Time
Honored…….Linus

Weather was great and there were plenty of HIMs present. We talked about mission and what it does for our community/team.

Announcements:
Pushing rocks sign up by 1/20

Prayers/praises
Turtleman
Bubba surgery Friday
Jackson hall
Jaxson Curti
Flood storm victims

YHC prayed.

What kind of Jerk takes over a Site Q and then disappears for 2 months … ill give you a guess….his initials are S.A. So in a attempt to make Downtown great again i signed up to Q to try and salvage this train wreak. I had to modify from my normal badass Qs as i am nursing a Fractured Sacrum. (my tant is cracked🤷‍♂️) So this is what I came up with.

Warm up: SSH, burpee, Don Q, 2 burpee, Mor-can Nightclubs, 3 burpee

Thang: Short Mosey to the parking deck to find the Ole Ranger waiting with a load of blocks. Everyone gets a block. This is a mix of the Sheldon Cooper and Dirty 11s. I call it the Dirty BJ.
5 block exercises: Curl, Row, Squat, Merkin (alternating sides), WW3 (big boy with chest press at bottom and at the top). Do these 10 reps each then carry your block up the stairs to the top level and preform 1 blockie. Carry block back down, now do 9 reps, back up top 2 blockies. continue till numbers are flopped, or your shoulders are flopped. Thats it! We worked up until about 4 mins till, moseyed back to flag and time!

Prayer Request:
Wirenuts Mom
Wojo Dad
Gumbys Mom
Brokes Mom
Huck
Turtle MAN
Hester Family
Hall Family
Everyone on IR

announcements:
Folsom Winter Nationals FEB 10th–BE THERE!!!!
Pushing Rocks sign up ends this weekend!
2nd F Happy HOUR TODAY!!

thank you to everyone that came out this morning. when you are hurt its easy to lay in the bed and stay home. even if you can’t run, or can’t do merkins or whatever, come out anyway. MODIFY as needed! thats what that means. I promise whatever you can do will be better than nothing. Heck you can even lead a workout! It’s good for the body, soul and state of mind!

Honor to lead this morning!

#MAKEDOWNTOWNGREATAGAIN

SYITG
BallJoint