Category: Backblast (Page 723 of 904)

11 Him’s posted at the Yank pre-Labor day, including one FNG we been working on for a while, welcome Tanner Smith – Slice.  Boudin stopped by for warm -up and pledge as he was getting in some miles still prepping for BRR.

Here’s how it went: warm up SSH x 10, cotton pickers x 10, imperial walkers x 10.  Pledge.

Mosey up main street hill take a right on Eagle to Belmont Central Elem.  On play ground beside school is large map of USA, that became “homebase”.  Normally homebase is a safe place, but in our case it was the site of repeated burpees.  All pax arrive at map for 10 burpees.  At each coner of play are Q had written an exercise in chalk and number of reps.  After each exercise, back to home base for 10 burpees.  Exercises were 10 merkin, 20 lbc, 30 American hammer, 40 cdd, 50 squat, 60 step ups, 70 SSH. Adding in 10 burpees after each set totaled 80 burpees.

Mosey out back side of school, beside Davis park and around to front of First Baptist Church.  10 burpees.  Reverse bear crawl up the steps from the side walk to the front doors of the church.  There are A LOT of steps, this pretty much elevated suck factor to extreme.  To add to the punishment, the steps are divided into three sets with a flat area in between, 50 big boy sit ups at each flat area then continue the reverse crawl up.  Once complete crawl back to side walk.  10 burpees for 100 total burpees.

Mosey back to Yank, had a couple minutes left for some more merkins and little flutter crunches.  Time.

Good push by all on a muggy morning.

Reminded everyone of spend for need event, JJ5K, Murph, Burpeethon.

Named FNG – welcome Tanner Smith!

Prayer requests – teacher students administrators in new school year, another shooting in Florida, all with thoughts of committing acts of violence

Always an honor

Tiger

What a great way to start the 39th year of my life, let’s lead Painlab!  The fact that I had no weinke wasn’t going to faze me, I’ve had  a LOT of research and exercises in my time that are: easy to modify, low to zero impact, and good for building muscle.  But being a Bday jam, I thought having a little fun was in order.

The Thang:

The day technically started with Pedal, RPO  and I cat-calling to Linus about how sexy he is as he was jogging towards Gashouse on Garrison.  Boy is putting in work.  They helped me set up Painstations around Frank, who I hadn’t seen in awhile.  We go over to see Linus forming the circle, he warmed us up, HIPAA and Mayor got their weights, and 13 HIMS did PainLab:

WU:

SSH x 15, Low Slow Squat x 10, MCC x 10, IW x 10, Merkin x 10, LBC x 10

DORA – 100 Merkins, 200 Squats, 300 LBC – this was warming up still, but had to Omaha for time.  I was solo man out, but here comes Dr. Feelgood!!  Now we’re rocking.  I had the partners bear crawl to the steps, crawl up the steps, side lunge across, bear crawl back.  This was good heart starter.  I caught a thorn in my hand that has caused a lot of pain in my finger.  At a cookout that night Gastone and Pedal made fun of me.  Back to the workout.  Omaha to Painstations.

PAINSTATIONS – lots of guys, so had to come up with a few on they fly.  They were:

Diamond Merks – Curls – Slamball – Thrusters – AmHam – Tricep Ex – Squats – Plank – Burpees – Lunges – Swings – something else:  do 8-12 reps, 3 team claps, rotate, I count to 10, repeato.   During this time we reviewed what F3 is, the 5 rules, and discussed renewal.  Since we had an FNG there, we had to cover some basics, but a birthday, hell everyday, is a chance at renewal.  Don’t let a birthday, a new-years resolution or the day of the week dictate how great your chance for renewing your spririt, your body, your mind, whatever you need, to get refreshed and start anew.   We did this until it was about 15 ’till, then broke out….

DR. FEELGOOD DRILLERS – I was tickled Feelgood made it, because I named this exercise after him.  I gave a brief rundown on why I created these, which is well documented, but let me tell you, either I’m way out of shape or these are just awful.  Everyone lines up, mimic my movements, which includes squats, merkins, feet chops, quick twists, monkey rolls, whatever.  Pedal, Feelgood, Mayor and HIPAA helped here until 10 till, then we broke out….

DODGEBALL – yes, bought an old-school playground ball the night before (thanks M), and we played Dodgeball.  I was on team Big Dawg, and we lost 2-1 to team Sandy V.  I played terribly but had fun.  THen the rest of the Pax joined for a mega-game.  It came down to a 3v2 with time almost up, then Hunkajunk caught a ball with his feet.  I called it on that, Team Sandy V prevailed.

We circled up, announcements about Burpees by the Lake, remember Tully is coming next weekend, Snowbird retreat, something else.  Named FNG Teddy Bear (ha!).  I was grateful to be able to pray us out.

MOLESKIN – another workout in the books, another day in the books, another year in the books.  Tomorrow will be even better, relishing the friends and families we have.  Men, you live better than 99.9% of human history.  Don’t sweat the small stuff, because everything is small stuff.  If you need help, dial up Rudolph any time, truly blessed person to enjoy your sharpening  Many hands make light work!

warmup.

SSH

Hill Billies

Cherry Pickers

Imperial Walkers

mosey to Hawthorne Hill.

We did 11’s

merkins on the bottom and squats up top.

Mosey across the street to the other side of Hawthorne.

Skip to the top of the hill.

Then we do Route 66 down Airline Ave.

1 legged deadlifts.

Several others I don’t remember. We had some Mary on the curb as well.

Great time at The Yank as always. For those who have not been to The Yank, I would like to encourage you to try and come over sometime. Lots of great places to put in work and lots of fun. Great breakfast afterward and some great second F. I would like to thank all the men in Belmont who come out. I learn from you every time.

Announcements.

JJ 5K

Stop Soldier suicide 10K and 5K

prayer request.

Please keep each other in prayer. Encourage each other and lend an ear where needed.

9 delirious men showed at  Midoriyama for a nice 90+ day. I guess a tweet out provoked a none response for the workout. But all who showed had a great time.

I had a plan, but it changed when I saw the Iron Pax challenge. I want to push myself a lot more. I can’t compete with these guys, but these challenges are just that. Challenging myself to be better, not just at the workouts but a mental challenge for myself. As I come to these workouts I listen and notice all the work you guys put in with family life, work life, and your extra things like running and working out. I am in awe of you all for the work ethic and strength that you all show each and everyday! Thank you all for your love and  friendship. Thank you for the push through the pain and misery. God bless you all!!!!

Iron Pax Challenge #4

Mogadishu Mile

1 mile run

50 pull-ups

4 rounds of each:

25 alternating traveling leg lunges

25 air squats

4 rounds of each

25 merkins

25 yard sprint

100 coupon squat thrusters

50 pull-ups

1 mile run

Announcements

stop soldier suicide / speed for need

JJ 5k

4 came out early for Extra Credit

A little out of order but thisnisnwhat happened…may edit later

Time to start.
Circle up. Grab 3 rucks pass right to left. Pass with overhead press, change to squats.

Enough warm up. Mosey to tennis courts. Carry rucks to back fence. Split up into four teams, grab a ruck go to the corners.

Pair off into kickball teams.
Lots of whining crying cussing and burpees. Hacksaw got some puss and hurt his hip.

Walk off grand slam by Bedpan.
Name o rama and Q took us out.
Exercise is buddy humpers.
Call an exercise for your teammates to perform while you grab a ruck and mosey to fence and back. Did that 4 rounds.

-Oompa

I’m sorry for the late BB.

16 High Impact Men showed to better themselves, their families, there communities, and the souls they will have a chance to impact this day.

The focus of this particular workout was fellowship.  It stemmed from an earlier workout Q’d by Whoopee.  I thought it was a very challenging and productive morning but when I read his BB he made a very good point. What he labeled as a Q fail was that there was very little opportunity for fellowship during the workout.  Lets face it, the fellowship is a HUGE motivation for overcoming the fart sack and posting.  With that said, the idea behind this was to keep the group grouped, moving at his own pace, giving and getting a push and some encouragement from a peer when needed, and some conversation….all the while getting in a good workout.

This was what that looked like.

Warmup:

SSH x 20

High Knees x 20

Mosey to short wall in front for bank for Dips x 20

The Thang:

Mosey to the Old Coconut Horse parking lot for this idea taken directly from the Dolph playbook.  Thanks Dolph.

10 parking placed were set up as stations marked in chalk.  The Pax was to complete said exercise and mosey, run, walk, limp. crawl, or whatever they can do two light poles down (approx 150′) and back then continue to the next station.

The stations were as follows;

1. Burpees x 10
2. American Hammers x 20
3. Merkins x 20
4. LBC’s x 50
5. CDD’s x 20
6. Curls with either 17lb or 30lb dumbells x 20
7. Squats x 20
8. Toe Risers x 20
9. Bobby Hurleys x 10
10. Leg Raises x 20

We did this until 6:14am then mosey back to start.  My fitness watch said we did roughly 2.5 miles all the while listening to some music, talking, and hanging out.  The time seemed to fly by.

It was really great to see Bandit.

Great fellowship and work by all.  You are all such and inspiration.

Please read HIPAA’s post for the announcements.  There are quite a few and all great stuff.  It’s so nice to be part of a group doing great thing for the community.

Aye!

Timeframe