Category: Backblast (Page 725 of 904)

Earlier this week I saw the famous Folsom Twitter operator pecking a fight.  This AO has been jabbing at we Gashouse crew long enough, time for a showdown!  I asked when the next time to Q was going be, they said bring it this Saturday.  Did I have plans?  Who cares, let’s rock.  I started thinking right then about what would be the message.

Got there at 10 ‘till, looking for some spots to set-up shop.  Hybrid PainLab is inbound.  Set weights/bells/blocks in a circle, 10 stations with more as needed, the men arrived, disclaimer stated.  The rad combo of Red, White & Blue along with the black and white flag set-up, forgot to pledge but we got it in the end.

WU:

SSH x 20

Low Slow Squat x 10

Moroccan Night Club x 10

Imperial Walker x 10

Merkin x 10

LBC x 20

Mosey to the tennis courts to continue the warm-up (kinda):

DORA – partner up, do exercise while partner runs the tennis court and back, switcheroo:

Burpees x 50

Merkins x 100

Squats x 150

Now we’re warmed up, first part of the message:  I was jogging when the Twitter war began on Monday, trying to get better, and remembered that the reason I have a good time with F3, my family, whatever in my life that I need to be passionate about it.  I’ve got to give it up to be better, and if I’m not passionate about fitness, fellowship and faith, then I’m failing.  So I told them we need to attack the next segment with great emotion:  time for Pain Stations.

We do the below, with the reps as stated on the paper, when I eyeball everyone is done, we give 3 claps (F3), rotate clockwise, I count to 10 (kinda quick) and then do the next.  We did two circuits of:

Curls w/ 50 lb. bar

Goblet Squat w/ 50 lb. bell

Thursters w/ 35 lb. bell

Lateral Raise w/ 20 lb. bell

Overlord Lunges w/ 25 lb. plate

Diamond Merkins

Pistol Squats

Tricep extensions w/ 20 lb. dumbbell

Plank/take a Break – yes, Huckleberry did well here, as the sign said (“take a Break, encourage others to do a good job”.  He did that.)

Next part of the message is the other meaning of Passion, and that is the suffering and death of Jesus.  Essentially, Jesus gave it up for us, gave it ALL up for us.  It’s the sacrifice, and it’s the greatest gift we can receive.  It made me think of a way we can give it up, and no better way than demonstrating than by giving it up for your team, so we took the Test:

4 groups, 15 minutes on the clock, the rules were stated: Burpee waterfall.  You can start yours early once the group in front has their hands touch the ground, up to you.  Ascending count, it’s up to all of us to see how many Burpees we can crank out.  I was impressed with the pace set here.  Dr. Seuss joined me the day before at Downtown for the 100 Burpee rock-a-thon, but it fazed him little if at all.  Huck busted his tail, and felt the power of the Warrior once that song hit.  Once again “Real American” lit a fuse with some folks, seeing team Bedpan/Gravity light up, and Sparky and Hacksaw were grinding too, always saying “let’s get more”.  My team was Volt and Mozart, and when you see the consistency that is Volt, and a 14 year old Mozart cranking it out, we’ve got a winner.  Final count: 375 team burpees, we’ll round up to 94 consecutive individual.  Did you think you could do that this morning after an already tough workout?  WELL DONE!  Folsom has the belt.

With 5 minutes left I didn’t have time to show them Dr. Feelgood Drillers.  I made this exercise in honor of Dr. Feelgood, but also all of F3, as the best version of passion was given to me, COMPASSION.  This was shown to me nearly 3 years ago.  F3 picked me up at a time when I was low, showed me compassion and care, and I’m a better man for it.  That’s the name of the game, many hands make light work and help your brother.  You do that, everything else falls into place.

5 minutes of Mary instead, some LBC, Sandy V, 6 inch for 60 seconds, and something else but I forget.  Time.

Announcements:  Stop Soldier Suicide run on Sep 22, Burpeethon Oct 6, Snowbird Sep 14-16, Billy Madison is back in town Sep 8-9^th so help him move a few things on the 9^th if you can

Prayers: for our Pax running, students back in school, Sean D whose wife just learned of cancer, Eric R who has suffered several family losses, and Huckleberry as his daughter is going on her first date tonight.  Yikes.   Pledge and breakfast time.

MOLESKIN: Folsom is a great crew, I think they all exemplify the passion we have for a group of guys who are sharpening iron, their iron is just funnier than most.  And their pancakes are bigger.  An honor to lead, a privilege to serve.  See you next time @FOLSOM.  I also found my new favorite car sticker…

Small crowd due to relay.

Circle up, Warmup, Pledge

WU: SSHx10ic, Grass Pickers x10ic, Don Quixote x10ic.

Grab weight and move to Grier Feild. Hold weight over head on way up there. Left arm farmer carry switching to right. Partner up.
P1 does 5 lunges each leg while P2 holds elbow plank x three rounds. Move to hill.
P1 does burpees at the bottom of the hill while P2 does flutter kicks x three rounds. Grass was extremely wet.
P1 does LBCs x25 while P2 does squats. Switch until at 100lbcs cumulative.
P1 does LBCs x25 while P2 does dips. Switch until at 100lbcs cumulative.
P1 does LBCs x25 while P2 does decline Peter Parkers. Switch until at 100lbcs cumulative.
P1 does LBCs x25 while P2 does hyperextensions. Switch until at 100lbcs cumulative.
Move back to field and do a wave of burpees thru 10 rounds.

ULTIMATE FRISBEE TIME FOR THE REMAINING SESSION.

Mosey back holding weight. 10 LBCs ic until time.

Announcements: Races coming up, Burpeethone 10/6
Prayer requests: My uncles family, friend dealing with cancer and kids returning to school.

Moleskin: Linus told Wojo that he thinks about him while lying in bed. I don’t know the context, just what I heard.

I missed my scheduled Q a few weeks ago and today was my redemption Q-sorry for the mistake-it was all my fault and BreakerBreaker was kind enough to let me back in for a Redemption Q. It was very clear that the Pax would be expecting something worth getting out of the fartsack….I believe the work BreakerBreaker used was “epic.” While in my mind I often, scratch that, SOMETIMES think I have done something epic, I do realize that this is a relative term and my opinion of myself and my so-called accomplishments are not often described as “epic.” My kids are  essentially teenagers and the mystique of “dad” has turned into some old guy with stupid jokes that (I often find) I am the only one laughing at while my wife just shakes her head and my kids roll their eyes and try to ignore me……………where was I? Oh yeah, the backblast, the EPIC workout backblast that is.

I rolled in and quickly realized there was going to be a crowd-this is GREAT!!!!!-I remember posting at the STORM a while back in the rain and there were only 4 of us-one of the best workouts ever believe it or not. At that time I still wondered if this AO would be around for long. Great work out here by the veterans-you know who you are and so do the others so no need to call out names.

We started at 0530-I gave a quick rundown of the fact that I have been accused of ALLEGEDLY listening to bad music and having quick/nonexistent warmups. I thought I could combine these 2 rumors into a nice…..long……warmup. I cranked up my semi-waterproof speaker (my gift from the hospital after 10 years of service??!!!) with some Johnny Cash: It Ain’t Me, Babe. We would do SSH until hearing the word “Babe” at which time we would drop into a burpee then resume the SSH. This lasted for about 2 stanzas and even I couldn’t handle it after that. Where are Stroganoff and Shortsale when I need to torture someone with my music-I really do think if either or especially both of them were there, I could have played that song at least once completely, possibly twice. There were a few comments (I think) but I couldn’t hear them over the most excellent music. I saw a few pax stop doing SSH and I am not sure if it was a cue to cut the music or that they were just in awe of the epic music….we will never know.

Enough of that, mosey to the wall for (you asked for it Monk), some hip-slapper type of stuff. Get on the wall for some Crazy Indian Run thing-not in the F3 official exercises-it’s a Whoopee original. All pax on the wall in BTTW position, first guy drops down and moseys to the other end of the line and gets back into BTTW. As he gets past the guy next to him, that next pax drops down and runs to the end of the line and back into BTTW. We repeated this for all 21 pax to perform this twice-that was a good starter. We made it across most of the front of the school. We quickly moseyed to the back of the school near the loading dock for some partner work. P1 does exercise, P2 runs to loading dock, jumps up on it, runs back to P1 and swaps. This was a bit of a Q fail but the pax did not complain much. We finished this then moseyed around to the small Eye of the Storm at the bottom of the hill-we did some moseying and lunging but all got in place around the circle for a quick review of the 5 rules of F3 and some “Whoopee Says.” Basically one pax yells out an exercise, all other pax perform this exercise while first pax runs around the circle. At some point, Whoopee yells next. The timing of this is mainly due to how much I want to do your exercise and how much I like you, and possibly how hard your exercise is to me. We did a lot of things including burpees X 3 or 4 times, flutter kicks, merkins, sandy v’s, protractor, squats, Bobby Hurleys, dying cockroaches, MNCs, diamond merkin (I did 1 DM then called for next person) and maybe a few others that I cannot remember.

We then moseyed up the hill to the larger Eye of the Storm. Sargento carried the speaker while I played some “Cliffhanger” yodeling from the old Price is Right with Bob Barker more than once. Once we got to the top I talked quickly about the Alcatraz book I am reading-a repeat discussion but not sure anyone today was present for previous talk. Basically it was about how F3 has the potential to keep us on the right path and lack of F3-type of stuff allows us to wander off the path with a really hard time to get back on the path-that type of inertia is hard to correct.

Enough of that, I had a couple things in mind so I gave the pax an option: A or B? Cannot remember what was picked, didn’t matter-both options were 25 Mountain Climbers. After we finished, I again asked the pax: Option A or B? Again, does not matter, run down the hill in front of the school and plank for the 6. Again, Option A or B? At this point, Sister Act accuses me of some type of duplicitous behavior. Me???? I was in no way being deceitful. There were 2 options: A or B. Just because they both had the same answer was irrelevant at the time. We then did 25 more Mountain Climbers and moseyed back up the hill where we came from. I think we did some more Mountain Climbers at the top then moseyed back to the bottom. There was a quick headcount on how many pax made it to C-SPAN’s send-off. There were 3 so we moseyed back to start with (initially) 3 burpees per speed bump. There were a few derogatory remarks by some cheesy guy that will go un-named that rhymes with Fart-gen-toe….so we changed to 4 burpees at each speed bump. I had to defend my (little that I have) honor. In retrospect, I wish I had picked a larger number (like maybe 237) but I am sure I would have regretted that. We got back to start with time for a few rounds of Mary then the Pledge.

COT: HIPAA gave us a quick run down of all the events (see recent newsletter) and a warning of upcoming pre-blast type of thing for the Burpeethon on October 6 (I think). If you are able, get to one or more of the upcoming events and remember, even if you cannot be there, you can financially support. Like in the movie Grease, if you cannot be an athlete, you can be an athletic supporter (prime example of a “dad joke” around our house.)

I closed us out with quick prayer then we all took off.

Thanks again for the “redemption” Q opportunity. It is great to see so many pax out here. Kudos to those pax who have stuck out the thinner times and kept this AO going. Also, I would encourage those pax who have not been routinely posting out here to make the short trip and post. This and Goat Island are great AOs with a lot of good stuff for our type of workout. I will say the acoustics at the STORM could be little better. Johnny Cash was not getting me going like it usually does.

Keep up the great work.

Whoopee

I was fortunate enough to lead the group of pax for a Monday morning beatdown.  After a restful Sunday YHC was ready to get some.  All 12 pax arrived on time and no FNGs so quick disclaimer and then pledge…

Warmup – NOT – Started with a fast paced mosey down the street to first intersection.  Surprisingly there was very little waiting on any six – This group came to play.  Stop –  10 LBCs .  Run some more – Stop – 10 Merkins, run some more to “Gastone’s Hill”  Up we go stopping at each light with 5 Merkins.  At the top gather up and Indian run to Robinson elementary for some big boy setups then to parking lot for some 11’s.  I had not really written anything down so I asked for volunteers to call out exercises – Island called Mountain climbers on one side and Squirt called ….Hip Slappers – well that wouldn’t work so Gastone pipped up with Burpees (uh oh ) So 11s were completed with very little mumble chatter.  Then cross parking lot with lunges and burpee long jumps x2 (planned on three but had to omaha )  Moseyed back to Food Lion to shopping cart return to hold dip position for 10 count x 4 ( a real crowd pleaser – hey at least we weren’t running).  Finally Mosey to old Harris Teeter for some wall work – I didn’t forget you Squirt!- hip slappers ! and wall sits.  Finally moseyed to short wall for dips IC before arriving back at snoballs.  All in all it was a real ball buster workout with very little rest between sets and this group knocked it out.  Its a real testament to F3 to see everyone pushing and improving so much.

Prayers for Gastone’s family dealing with the ravages of Alzheimers

As always it was my honor to lead – Until next time – Defib OUT