5 PAX posted at The Forge on Wednesday night. We are working through the men of the Bible and tonight we discussed Andrew. No not Mayor, Peter’s brother as he was usually known. Andrew means “manly” so don’t tell Mayor about this. We don’t want it going to his head. Andrew was the type of guy who got stuff done behind the scenes without a lot of credit and spotlight. But he GOT IT DONE! Without question or hesitation and with full faith in Jesus. He was known for one on one interactions which is how most people come to know Jesus. Andrew was the type of man we should all model ourselves after! After Jesus was crucified it is thought that Andrew took the news of Jesus north. It turns out he is the patron saint of Russia and Scotland. This spurred a conversation of how these men spread the gospel and how hard it was to travel. We have it easy and still fail to spread the word daily. These men hit the trail on foot(or rucking one might say) or by donkey but they got it done. So today men get it done not for you or the praise of another man but so that when this life is over God will look to you and say Well Done!
Category: Backblast (Page 736 of 904)
Well gents, here we are again. I have missed a couple of weeks due to illness and then my little girl breaking her arm on Monday. Dolph needed someone to take the Q since he had to leave early for work so I volunteered to help out. I like the workout in a bag, which is just a specific set of exercises done over and over in a workout.
Disclaimer
Warmup: Moroccans x25 IC, grass pickers x???IC but everyone had a good time clapping. It was apparent the warmup was done so we grab the pledge and mosey to the upper lot past the stairs. I set up the speaker and timer (thanks to short sales input) and we begin. Every exercise called is 30 seconds by the lady in the phone. This is where the harassment started. The phone voice, the fact that I had some exercises that needed a wall, but we didn’t have one, the pronunciation of some of the words by the phone timer lady and there was a mention that short sale did a bad job of instructing me were thrown out there. Exercises were SSH, Lunges, Merkins, Crunches, Step ups, Squats, Dips, Plank, High Knees, Calf Raises, Push-up with rotation, side planks L/R.
After timer was up, we mosey to the gazebo because there is a wall or bench, etc. there for work. Part 2 was abs. LBCs, Flutter Kicks, French Fries, Windshield Wipers and Heel touch’s all to 100. This was another topic of harassment. I specifically said single count and however you get to 100 the fastest OYO. After I give directions if someone asks again, I tell them the opposite. Boy did that start some stuff. Hipaa took the time here to tell me he was going to workout with the ladies (makes sense to me, he showed up late for the workout like a girl)….BOOM ROASTED (burn is trademarked by Sargento).
After this was out of the way, time to mosey, but I heard CLavin say something about Suzy Q (phone voice lady on timer) so immediate Omaha to stay in place and knockout 50 burpees. CLavin then responds…what’d I say??? Timeframe noted this was a bad idea. I took a moment to ponder this myself. When the monthly challenge was 30 burpees a day, I tried to do mine timed to see the improvement. I could knock out 30 in about 2 minutes 12 seconds. When I got to 30, I dragged and took as long to knock out the remaining 20 and changed to ones without the pushup.
Finish the burpees and gather back up for the time circuit again. Mumble chatter was not as bad, but I have to agree with Timeframe that it was a bad idea. Move back to the gazebo for abs at half the reps.
Mosey to start (+/-50 yards), Announcements, Prayers, Names, COT.
Announcements: Running 50 Mile CSAUP 8/25, City Ruck the night before, Burpeethon with team or 2.0 10/6, Tubing this Saturday (get with Sargento),
Prayers: Hipaa’s family as they bury his M’s Grandfather today, Timeframe and his M’s Aunt, Safe travels for Breaker Breaker and family.
The weather at Midoriyama on Tuesday was a refreshing 94 degrees and the PAX were all over the park doing EC before it was time to clock in. Time hits and 11 PAX are itching for a beatdown (Freight decided to roll in hot during the warm up) while 2 more hit the trails on bikes. Here’s what happened:
Warm Up
Burpees – 5 OYO
Moroccan Night Clubs – Too many while waiting on Freight
SSH – 15IC
Burpees – 5 OYO
Mosey to the soccer field for Tha Thang:
Countdown
Start with 10 reps of each exercise and count down to 1
Exercises were Seal Jacks, Merkins, Big Boy Sit Ups and Squats
Figure 8’s
PAX lined up and performed a single file run around the cones set up on the field.
Included sprints, Karaoke and NUR
Rinse and Repeat with Basketball Slides in place of Karaoke
Next up was a 25 yard lunge walk followed by a 25 yard mosey x2, then a 25 yard bear crawl with 25 yard mosey x2.
Core work Tabata Style
Time to circle up again and do some core work. 30 sec AMRAP with 20 sec rest.
American Hammers
Flutter Kicks
LBC’s
Freddie Mercury’s
Rinse and Repeat
Slaw doesn’t seem too excited at this point, so let’s do something to put a smile on his face.
Broad Jump Burpees for 25 yards with a 25 yard mosey x2
At this point YHC is gassed so we headed back to the flag for some Mary
LBFC’s
Shoulder Taps
CDD’s (In honor of the world traveling Site Q)
Corkscrews
20 Burpees (Not sure what Tyson was thinking, but now Slaw is grinning from ear to ear)
Pizza Man finished us up with 22 for the Vets.
COT
Who do you work for?
Ephesians 6:7-8 “Work with enthusiasm, as though you were working for the Lord rather than for the people. Remember that the Lord will reward each one of us for the good we do.”
Too often we get caught up in doing things so that we can be recognized. We want to be seen as the hero, receive accolades from others and basically “Get all the Glory”. What we should be focusing on is working for God, doing HIS WILL for HIS PEOPLE and to HONOR HIM. If we do this we will be rewarded in a far greater manner than anything we can ever obtain on Earth.
Announcements
Tubing on Green River this Saturday – let Sargento know if you plan to go
Speed for Need at Stop Soldier Suicide 5k/10k in Belmont on 9/22
CSAUP 50 mile relay on August 25th
Prayer Request
Def Leppard travels
Those battling addiction
Others that I failed to remember
YHC took us out.
As always, it was an honor to lead this group of HIM’s.
Broke
Today was my last day as Site Q for the Pub. I’m sure I’ll Q there in the future, but next week, I’m handing over the shovel flag to another HIM who has stepped up to lead. He’s already started with a F3Pub Twitter account. Keep an eye out for it, and show to know next Thursday.
I started The Pub a year and a half, or so, ago. Whoopie had just led the first F3 Gastonia BRR team, and I wanted a running workout to keep up the pace. It’s been great to see other running workouts pop up too. It’s gratifying to see the regulars who post at the Pub these days. And thanks especially to those who encouraged me to keep the doors open when few to none were posting.
Oh yeah, and today we ran. Diva, Roscoe and I ran the first route I made for the Pub: Hoffman/Rosebud to Pamela to Gardner Park, to Armstrong Park to start. Oompa Loompa ran the other way down Hoffman and looked tired enough when we returned that we believed he actually ran.
I hope to see some regulars + new HIMs turn out for next weeks site Q transfer. Who gets the shovel flag? S2K
Announcements: 2nd F this Saturday; CSAUP in late August
COT
Monk
F3 Gastonia and other regions…Here’s the PreBlast for the Gaston County 50 mile relay CSAUP that will take place on August 25th @ 4am. With the relay races quickly approaching, here is your training opportunity for a multiple runs within a short period while getting in quality 1st and 2nd F with your brothers. This is a 50 mile relay around Gaston County that hits all the F3 Gastonia AO’s. Even if you aren’t running the BRR or Bourbon Chase and just want to push yourself(like you should)sign up now. There are a total of 12 legs (4 runners per team) so each runner takes 3 legs that total from 10-15 miles(or whatever you push yourself to do) for the CSAUP. To sign up, please fill out form attached and more details for the event will follow. If you have any questions please reach out to Pizza Man.
11 HIMS post at the Folsom AO for some PrisonBreak work.
5-runners
6-ruckers
Miles were logged
Times up
Namaroma
COT
Good work men! Good to see more PAX out there working to get stronger in the run/ruck areas!
OK guys, today I messed up. I messed up so bad, some of you may not have ever noticed if I did not point it out. And then there are others who may have noticed but thought, I’m not gonna say anything. It’s Whoopee. He has been here for a long time. He’s an old guy. Not RESPECT-kind-of old yet, but old as in…well, just old. Some grey hair, a few F3 shirts…heck, he even wears those funny sock things that don’t even get down into his shoes. He knows what he is doing and I’m gonna just keep my mouth shut.
Today the Weinke was about me. I wanted to bring a workout that was tough and wore everyone out. I wanted to see some merlot or at least hear some whining about how it was too much. I don’t even think I accomplished that but that is not the point.
I got a message from Mayor this morning asking if I made it to the STORM this morning-there was a chance I was going to have to miss my Q due to work and Mayor was my backup. Mayor was tied up last night with his 2.0 in the ED (not his ED, but the Emergency Department, HIPAA!!!) so he was likely going to be a no-show. My response to Mayor: “I made it. There was not a lot of mumble chatter. There was a Q-fail probably because I have not Q’d in awhile.”
I thought about it today. My workout was tough (I think) at least in parts. A lot of us got worn down and probably got a little bit stronger. However, without much mumble chatter, we might as well have all been doing this workout separately at different times during the day. My Weinke was not really designed to allow much interaction with each other, despite my attempt to make it “partner friendly” with a few partner workouts, partner carries, and everyone’s favorite partner disease “Hurpees.” My Weinke was not really set up for mumble chatter. There were enough exercises to keep us busy, but all of them involved counting reps which made the entire workout monotonous, quiet, and overall not very fun. We went quickly from 1 exercise to the next in an attempt to gas everyone. Again, we could all have done the same workout today with each of us rotating in every 45 minutes to tag up and let another guy do the workout. Other than getting hotter during the day, it really would have been about the same as all of us doing it together.
Lesson learned AGAIN-I know I have made this mistake before. I will promise to keep this in mind in the future and hope those of you reading this will learn from my mistake. Set up your Weinke however you want, but if you want some chatter and interaction with the PAX-really, this is what makes the fitness part of F3 different from working out in the YMCA, then make sure there are at least some exercises that are done without counting reps and with a bit of a break for recovering so that the six guy can get back his air and participate without feeling like an anchor. Again, my bad.
I will be Q’ing again at the STORM next month so all I ask is that you give me one more shot before putting me out to pasture with the rest of the old farts.
Here is what we did:
WU, exercises, Mary, Pledge, COT with prayers for lot of PAX and family members.
Whoopee
And Friday’s are a great time to join the growing numbers showing up and conquering the Pavilion . We’ve had 20+ PAX for the past 5 weeks, maybe even 5 1/2 weeks.
WARM UP: 50 Side Straddle Hops, 15 Squats, 20 LBCs,
20 Mountain Climbers, Peter Parker Peter 10,
10 Imperial Walkers, 15 Squats IC
PLEDGE then THANG:
Merkins + American Hammers – 10 Single Count
Squats + Flutterkicks – 20 Single Count
Monkey Humpers + Mountain Climbers – 30 Single Count
Merkins + American Hammers – 10 IC
Squats + Flutterkicks – 20 IC
Monkey Humpers + Mountain Climbers – 30 IC
Run down to Piedmont Charter back parking lot
Wolverine Burpee Broad Jumps – one end to the other
2 Burpie Broad Jumps – one end to the other
1 Burpie Broad Jump
Let’s mosey to the steps at WELLS
Dips – 15 IC
Rocky Balboas – 15 IC
Deep Sea Divers – 3 steps up, 2 down
5 Burpies, the train says so.
To the Pavilion:
Captain Thor 10/40: 1 big boy sit up to 4 American Hammers.
Mary for 2 minutes.
Freddie Murcurys. Flutterkicks, Dying Cockroach type thing.
- Man, was it nice and cool out in the gloom this morning at Folsom. Good to have a break from the 90% humidity. After calling it out on Twitter, YHC knew he best not disappoint. I had a few things on the weinke, but knew it wouldn’t fill the :45 slot. But with the spectacular range of useful props that the Folsom AO brings, it won’t be hard to wing the rest. I honestly felt it was going to be a small turnout, with just myself and Sister Act, but at about 5:25 they roll in.
No FNGs
warmarama
SSH x10 IC, Toy Soldiers x10 IC
pledge
mosey, continue across death road to Walmart where Sparky tries to take lead and send half the PAX across the parking lot. Sister Act reminded him to listen to the Q. Back in formation, we follow the path around the back of the store around to the right side of the building. This is “THE” hill of the Hill Gods. Mumblechatter quickly started to vent as YHC calls out the orders.
Thang
partner up for some Dora 1,2,3. Partner one Nurs the hill will partner 2 performs exercise. Flap jack and continue until complete. Hipslappers x100 single count, 200 Dirty Hookups, 300 sitting wall assisted shoulder presses. Allen Tate needed a demo of the dirty hookup, claiming he had only witnessed the kind you get down on Airline Ave. Stay sitting on the wall for some marching while arm bicycling IC x20. I noticed it is pretty tough for my Folsom men to do both of those at the same time, but they managed to get the burn it meant to give. Next face the wall and step up on the curb for calf raises x20 IC. Next up, Triple Nickel, on the hill again. Mike Tyson’s on the curb x5, up the hill for 5 burpees. Repeat five times. During this epic moment of events, Sparky leaves the pack for the Walmart Turd facilities. I honestly had thought Sister Act would’ve been the first to go or at least join him, cause something horrible was going on with him this morning. Like he needed his intestine worked on or something. Anyway, fellowship mosey for a second, then mosey back across to the AO playing a little frogger on the way. Continue to mosey a little longer route due to having a few minutes to burn. LBCs while we wait on the six, who were not far behind. Way to push! 22 for the vets. Time
Announcements; Green River Tubing Saturday, Runs popping up everywhere to register for(follow Speed For Need)
prayers for our families and that God lead us to be leaders in our family and communities.
Its an honor to Q. It’s truly a blessing to be a part of this group of Men. I’ve been surrounded by drama and bull crap with some friends and other family lately. It’s stupid how immature people can be, yet be adults. I continue to do the one thing we all are commanded to do, Love. Regardless of what’s going on, love without restriction. Easier said than done, trust me. This group of men show that trait daily toward each other. Not in a bad way, TeamTimberlake, don’t get wrong idea. We truly love and care about each other. That’s noticeable just in attendance from a year ago compared to today. I know I’m not the only one who would just fartsack and live that sad clown life without the encouragement, support, and brotherhood these guys bring. Let’s keep it growing.
MDub Out
19 For a Hippa then supposed to be Toto and then it was a Gastone Q. Prayers for Hippa with a death in the family and for Toto who had a hospital visit and should be back to us in a couple days.
Now that it is Gastone of course all were excited about all the possibilities. I pulled from my Wienke brain and made up a workout real fast.
The Thang:
SSH 20
Merkins 10
Imperial Walker 20
Diamond Merkins 10
Mosey to middle of the soccer fields.
100 yard Lunges
Mosey to bottom of the hill at the back of the soccer fields.
30 Monkey Humpers, Backwards up the hill, 30 Squats, then back down.
30 Monkey Humpers, 20 Lunges each leg, Backwards up the hill, 30 Squats, Then back down.
30 Monkey Humpers, 20 Lunges each leg, 30 Gorilla Humpers, Backwards up the hill, 30 Squats, Then back down.
Mosey to the back of the park to exit.
Plank on your elbows as we gather the 6.
Mosey out of the park the back way and to Riverwood PLWY.
Plank
Mosey to the bottom of Gastone’s Hill
Every mailbox on the right 5 Merkins all the way to the top.
40 LBC’s, 40 American Hammers, 40 Flutter’s count the right foot
Back down the hill, every mailbox on the left do 5 Merkins. Seemed more like Derkins.
40 LBC’s
Mosey the way back and stop for…
Jack Webb’s to 7 and back down.
Jail break to the starting line.
The Moleskin:
Great work and a new guy that says he will be back on Wednesday. Strong group of men making each other stronger and not just with the workout.
Prayer requests for you brother’s and family members,
Gastone Out