Category: Backblast (Page 741 of 904)

Billy Madison – the man, the movie, the farewell

June 27, 2018 / Billy Madison / 2 Comments

Sorry for the delay – we literally moved for 2 straight days after I finished this Q and I was without internet (or home) until this week. Sidenote: back to back Qs after a month off from workouts was a VERY BAD idea before moving. My M (Veronica Vaughn) laughed at me when my legs were so shaky while carrying furniture. I cried.

The Thang:

Side Stradle Hops x 10 IC

Pledge

Farewell Q was a recreation of the movie (my namesake) Billy Madison! Cinematic beauty ensued (there was sweat and tears everywhere) and it went like this….

As the movie begins with an aimless Billy (sad clown syndrome) in a drunken stupor, eagerly awaiting “nudey magazine day” he spots a Penguin walking around….
- Exercise = Penguin Walks (Duckwalks, but with arms at side) to end of parking lot and back
Just like many PAX when we join F3, Billy accepts the challenge to become a better man and encounters obstacles when he returns to school…
- Exercise = O’Doyle-Rules-Inspired, Banana Peels (ab workout – full situp, lift leg and touch toes) x 25
Time for a spelling bee! “R…..you going to the mall later?” We must help Billy spell the word “Couch”…
- Exercise =
  - C = Captain Thors x 10 situps x 40 American Hammers
  - O = Outlaws x 10 each direction
  - U = Up Downs x 10 pushups on Q’s count, fast chop feet in between
  - C = CDDs x 25
  - H = Hail Marys x 25 each partner
Just like Billy, it’s time to find out what these PAX are really made of….time for the Academic Decathlon!
- Exercise =
  - 100 meter sprint
  - Merkins – 1 minute of AMRAP (in place of shotput)
  - 200 meter sprint
  - Situps – 1 minute of AMRAP (in place of discus throw)
  - 400 meter sprint
  - Pullups – 1 minute of AMRAP (in place of javelin)
  - 1500 meter run
  - LBCS – 1 minute of AMRAP (in place of hurdles)
  - Jump ups x 20 (in place of high jump)
  - Squats x 20 (in place of long jump)
Think we’re done? Wrong! “Now you’re all in big, big trouble!”
- Exercise = DODGEBALL! (F3 Style – plank/LBC while you’re out. Losing team has to run laps. Winning team laughs!)
  - As an aside, being a true HIM and demonstrating humble leadership, I gracefully allowed the other team to win – as a way of saying goodbye and picking up Gastone’s confidence. He had a sad look in his eye and I didn’t want him crying on my last Q.

COT:

Thanks for the chance to share our story (His story)…

Remember that you never know which fellow PAX you are ministering to just by locking shields and pushing one another in these workouts….

3 years ago, my wife was given a terminal cancer diagnosis. She had stage 4 ovarian cancer that spread to her heart. 2 days later, the company I worked for, was sold and I was laid off. With 2 toddlers at home and no insurance, and the prospect of losing my wife – our world was collapsing.

We left our dream home in Florida, broken (I remember being unemployed for the first time since I was 12 years old, and pushing my wife in a wheel chair with my 4 & 5 year old dragging bags behind us through the airport) to seek help….after a year of countless chemo sessions and nights sleeping in a bedside cot in the hospital, and 4 high-risk surgeries my wife defeated cancer!

After her battle, we moved across the country to NC and our biggest fear came true – my wife’s cancer returned. We had purchased a new home in a new state where I knew no one, but I started attending workouts at F3. I found the PERFECT support that I needed. In my darkest, most depressing time, I found a group of men to lift me up and make me better. F3 gave me something to look forward to and gave me the fellowship that the male soul needs. This group of crazy dudes with weird names would place hands on me in prayer after kicking my butt working out. My wife had a much easier battle that 2nd go around and she is now 2 years, cancer free!

We are moving back to Florida, with our health and a new perspective and an appreciation for life, love and joy that we never would have had before.

You are all so much more than just a PAX to me, you are my friends and you were there for me when I needed it most. Remember the power of this ministry as you raise men up for the betterment of the community and future generations of men to lead others.

I’m excited to keep posting with the F3-Jacksonville crew – who I will undoubtedly shame by comparing them to the “men of Gashouse” and I’m happy that I can reuse some of my jokes and workout ideas for some new laughs. 🙂

Thank you all, and please stay in touch!

“Nothing makes the earth seem so spacious as to have friends at a distance; they make the latitudes and longitudes.”
– Henry David Thoreau

Your friend,

Tully (Billy Madison)

Here’s The BackBlast

June 27, 2018 / Medicine Woman / 0 Comments

Alright……..good to be back at it this morning to work a little soreness out. Wednesday’s for PrisonBreak are always a good break from the normal boot camp beat down. You still have the options to either run or ruck. The gnats were out again in full force as I exited the truck. Good to see Blart out there during the week. I thought it would only be 3 PAX until about 3-4 minutes before click in, headlights start rolling in. While we all chit chat the last minute or so, we got some stretching in. Let’s roll.

We had 1 to ruck and 5 to run. There were more of the parks finest wild animals on show this fine day. Reports of 2 skunks; 346,214 gnats; 1 fox or possible small coyote(which Blart and I discussed, but he had a better visual than I did), and a few duck. All PAX returned to start at time without any animal confrontations.

Pledge

announcements: JJ5K, July 4th 4-miler, Pastor Clever VQ Thursday at Folsom, XMAS Town 5k registration has begun

prayer requests lifted

YHC took us out

Honor again to Q this fine establishment. I know many will be in and out on vacations, but let’s continue to reach out and not allow them to fartsack when back in town. I’m also working on segments in Strava so those of you who use the APP can track your progress week to week through certain sections of the route. Pizza Man already has a couple segments that I’ll just build on. Way to push men. Those who weren’t there; ShowToKnow!!!!!!!

Billy Madison’s Farewell at Midoriyama

June 27, 2018 / Def Leppard / 1 Comment

06/19/2018
Billy Madison had to get out of town without a backblast, so I will write one for him. Sorry if I missed anyone’s name who was there. I don’t remember a lot about the workout. It was very hot. We ran back and forth across a soccer field and did exercises. We played dodgeball. It was fun. Billy Madison is always fun.

Billy Madison and his family came here from Missouri. He showed up at F3 Gastonia workouts quietly at first and then joined right in as one of the guys. He shared his story about how his M was going through a devastating diagnosis. She miraculously survived this and it really changed how they viewed their life. They home schooled their 2 children for a year and just travelled around the country, seeing sights they may have never seen. They eventually settled in Gastonia and he said he was looking for some guys to connect with. F3 is his group of guys and he is our friend. Billy Madison always had fun and always brought a smile. I remember seeing Billy on the side of the road in the Palmetto 200, laying on a towel with a freshly cut Mohawk and an American Flag tank top reading a book. Billy Madison is always fun. Billy liked to sprint to the front of the Pax as long as he could and push the pace. We wish him the best in Florida and some F3 guys down there have already reached out to him so that is great. When I think of Billy Madison I will think of the truth he told us that life can be short so enjoy it and cherish it while you can!

Action Heros

June 26, 2018 / Sargento / 0 Comments

On this morning at Goat Island 13 men showed to know what the first workout of summer would bring. It’s the longest day of the year, hours of daylight that is, and this is the best way to get things off to a great start. YHC was wondering where the Mayor was and almost immediately he texted that he was on his way. Good job not fartsacking your highness.

Warmup:

Don Quixotes x15 IC

High Knees x15 IC

Moroccan Night Clubs x25 IC

Pledge of Allegiance

Let’s take a lap around the block. Wrap the mosey up at the base of the bridge. On the concrete part Crab Walk, wooden part Bear Crawl, then Crab Walk the rest of the concrete. Feel the burn! Fellowship mosey back to the other side for a quick history lesson on F3 Gashouse’s rich history of kayaking expertise on the South Fork.

Now that that’s over lets get back to it. Mosey across the street for the Thang.

The Charles Bronson – there was a time in the 80’s when Charles Bronson was a bad dude who starred in several action movies. YHC hasn’t seen one minute of any of those movies or even be able to name one but there is an F3 routine named after him so lets give it a try.

At the bottom end of the grassy area downtown, sprint from the sidewalk up to even with the shovel flag. Once there do an army crawl up to the other sidewalk. At the sidewalk perform 50 Side Straddle Hops. Mosey back to the start and repeato but switch the exercise at the top each time for: 50 Merkins, 50 Burpees (this really sucked), 50 LBCs, 50 Jump Squats.

Take a lap around downtown but stop at the Gazebo of Pain to get shredded in the core area. On your six!

Flutterkicks x25 IC

Dying Cockroaches x25 IC

Oblique Crunches x17 IC each side

Repeato each for 3 rounds total. Oh yeah, that was grate!

Time’s up.

Prayer Requests: Tesla’s friend Mike Jenkins was in a car accident

Announcements: Tubing on the Green River July 14th – DM Sargento if you want to go, whole family is welcome!

My apologies for the delayed BB again men, I’ll do better with my timeliness. Until next time, Sargento is out!

Run Around

June 26, 2018 / Dolph_Gashouse / 0 Comments

YHC picked up a Q for Mayor and had conversations about some of TinyTank’s beat downs or his M’s. As I thought that over I recalled how hard they were and decided against it and went with the simple 10 parking space run around. Arriving a little early to write exercises in 10 spaces the pax started rolling in. Tesla coming in during the Warm up, Varsity should set a better example.

Warm Up;

SSH x 10, Mericans x 10, LBC’s x 10, High Knees, ButtKickers, Karaoke right and Karaoke left, Toy Soldiers x 10, Imperial Walkers x 10.

Thang;

14 Pax split into 2 lines and Indian Run to loading dock area behind school, plank for six. Teams of 7 hold plank while one team member sprints to dock and jumps up on dock, performs 5 burpees and sprints back, next team member goes and so on. Indian Run to 10 spaces in between islands. Islands approx 50 yrds apart. Pax perform reps of exercise indicated and run around islands to next space and perform reps of next space exercise and run again. Exercises were

SSH x 30, Mericans x 20, Squats x 20, CDDs x 20, Flutterkicks x 30, Mountain Climbers x 30, French Fries x 30, Burpees x 10, LBC’s x 30, Shoulder Taps x 30. One full round completed and 2nd round the reps were cut in half. Mosey back to flag for COT.

COT; Announcements, Prayer requests, Namorama

BOM; Norwood took us out. Thanks brother.

Moleskin; Hard work by all, no mumble chatter at all!!! Hipaa said we went a little over 2 miles. Pax definitely kept it moving this am. It was an honor to lead you men. #DRP

Monthly Murph

June 26, 2018 / Roscoe / 0 Comments

Last night Whoopee tweets that he wants to do a Murph every month and he wants to do it at 0500 hours today. I don’t have any other plans at 0500 so I commit. I have said before, when I got pulled away from the parking lot at the last minute on Memorial Day, 2016 and about 30 guys did the Murph without me, I tweeted that I was going to do it that afternoon. Whoopee joined me then for his 2nd Murph of the day #HIM (albeit with a few modifications). I can’t say no to this #shieldlock

Here is what happened. I wake up early. I do some laundry (no kidding) I get to Pelicans early. Within a minute or two Whoopee pulls in. There is a chance that there is a “Big Deal” that may join us but without certainty we continued to walk into the park where we would begin.

We got to the front of the playground and set off at a decent pace. IT…WAS…Dark… We managed until we neared the woods. I turned on the flashlight feature. We discussed that we wouldn’t want to see a person sitting on one of the benches in there or worse, perhaps a dead body. Worse than that, what if we tripped over a dead body and got face to face with it like in Indiana Jones. After that there was no more talking since neither one of us could breathe. We got back to the playground and it was dark in there too. The flashlight stayed on.

I brought a pen and pad to count the rounds. I hit my Pandora station….It went like this…RUSH: Show Don’t Tell, John Petrucci: Suspended Animation: I am having a hard time with the 3rd song. No wonder…fatigue makes cowards of us all. (edit: Just rememered….Iron Maiden: Stranger in a Strange Land) I don’t think Whoopee noticed or cared about Rush playing. I didn’t have the energy to change it anyway. I think it was better than hearing the two of us gasping.

20 rounds of 5 pullups, 10 merkins, 15 squats

This whole workout was basically done in cadence. We ran together, did our sets together, finished at the same time and went back to run the last mile. Our pace was a little slower but we were shoulder to shoulder and got faster at the end.

This was the best time for YHC and no doubt was faster than doing this workout alone. We now have a benchmark time for next month.

Remember the Murph is to honor Medal of Honor winner LIEUTENANT MICHAEL P. MURPHY (SEAL), USN. It doesn’t have to be Memorial Day to pay tribute to the fallen.

Return of Tha Gnat

June 26, 2018 / Medicine Woman / 0 Comments

Its been a while since YHC had the Q at Folsom for a bootcamp beat down. With the heat coming hard and heavy, you start to wonder how many might just fart sack rather than post in the humidity. This AM was no different. The humidity was rather non pleasant due to the bit of rain late yesterday, but I remain optimistic because of the Fire these Folsom PAX have under them. Huck is already present as I pull into the park. At 5:20 I step out of my ride to stretch. You realized very quickly that the freakin summer gnats are back and back strong. More headlights roll in as Huck and I try to figure out how to breathe without inhaling a cloud of these pests. A new truck is spotted thinking “FNG?” Nope just Allen Tate in yet another one of his vehicles. It’s time.

warmarama-Omaha was quickly made due to the amount of gnats in the start area. So we mosey. Continue to the flag pole. Yes, YHC forgot the shovel flag.

Now warmarama-LBCs, SSH, Merkins all x20IC. Then Moroccan NightClubs while Huck gets the six.

Pledge

Mosey back to the large lower parking lot for some Triple Nickel. I know, it’s usually hill work but we used the parking lot which has a pretty nice grade to it. 5 Burpees at the top, run to the bottom for 5 plank jacks. Repeat x5. Mumblechatter by a couple PAX asking what is Triple Nickel. After an in-depth explanation from YHC, there was still a question about the running part in between each exercise. Those claim that it was 10 runs not 5?! Well, I started to wonder if we were actually at Midoriyama. Anyway, I continue to explain. Finally, all is understood? So, continue until all PAX are finished. Still, tons of gnats and some were looking for water to wash them down.

Mosey to top corner of the lot for 4-corners. This should’ve also been easy to understand but math questions come up again. Q calls for 4 exercises. SSH, LBCs, Squat Jumps, Flutter kicks. Corner 1-all 4 x10 each, corner 2- all 4 x20 each, corner 3-all 4×30, corner 4-all x40 each.

Mosey to shelter for a few more. Dips, Freddie Mercury, sandy V, Step Ups all x15 IC

running out of time, mosey back to start. Again, the gnats are extremely thick so we try to hurry through the rest.

announcements- Clown car July 4 to The Fort, July 4th 4-Miler, Metro convergence

prayer requests, Each other, Allen Tate family, praise from Pastor Clever on his mission trip

YHC took us out

honor to lead you men. Thanks for all the encouragement and crap talk. I know the men got a good amount of protein inhaling gnats. I honestly had more to write here, but the Folsom PAX are nagging the heck out of me to get the B.B. up.

I know I had it here somewhere!

June 25, 2018 / Sargento / 0 Comments

Tuesday at the Storm can be a grab bag of fun sometimes. You never know what you’re going to get, no show Q’s, Mayor being Mayor and sometimes your weinke disappears. The latter is what happened to Sargento this morning. YHC ran the 4 miles from home to get in a little last minute training for his upcoming race and he’s sure the weinke left the house with him. YHC even checked his pockets a couple of times en route to make sure it was still there. Everything was ready, speaker for the tunes, weinke, PAX.

Warm Up:

Goofballs of course 1×5 IC I think

Don Quixotes x10 IC?

Gorilla Humpers x10 IC

Pledge of Allegiance

Mosey around the parking lot up and around to the big speed hump. There the PAX found YHC’s portable speaker and his weinke. Wait, where is the weinke? Dang, Q fail. Oh well, here goes.

The Thang:
AMERICA – an escalator doing 10, then 20 then 30 reps of each exercise.

A – American Hammers

M – Merkins

E – Flying Squirrels (there aren’t any good E exercises)

R – Rockette Dips

I – Imperial Rockette Walkers

C – Crab Walk Inch Worm

A – Annies (if you don’t know look it up)

There was a train somewhere in there so we did 5 burpees for that.

We had the good fortune to listen to YHC’s U2 playlist while pushing the rock in preparation for their upcoming concert. Some PAX didn’t fully embrace the tunes but that’s ok, YHC will bring something else that most wont’ like again soon I’m sure. The concert was killer by the way!

To wrap up we tried some Austin Ass Kickers. They’re hard to keep a rhythm with.

I think that was time.

Prayer Requests – Can’t remember (this is a great reason to get your BB done before too long) sorry men.

Moleskin – I love leading workouts and hopefully everyone doesn’t mind putting up with me from time to time. I don’t look forward to writing BBs though and it’s even harder when you’ve lost the weinke to refer back to. Better luck next time.

Aye!

Mighty Sweet Little Pec’s

June 25, 2018 / Linus / 0 Comments

(Rudolph) I was gone too long, sick and exhausted from the beach. Time to Q some Painlab, despite the fact that my neighbor and new member Pedal bailed on me for Boot Camp! We march on….

Tube and Short Sale took the PL pull, and we focused on 3 areas: cardio, strength and stretch.

Cardio Phase 1: 8 minute clock, AMRAP with 10 squats, 10 merkins, 10 ice skates, 10 shoulder taps. No rest.

Cardio Phase 2: 4 Round HIIT: 20 seconds on, 10 seconds off of these 4 exercises, x 4 rounds: Squat, Shoulder Taps, AMERICAN Hammers, Mountain Climbers.

Strength Training: grab a kettlebell and let’s get to work:

Russian Swing x 2 sets
Cleans x 2 sets
Presses x 2 sets
Snatch x 2 sets
Deadlift x 2 set
100 lb Farmer Walks

Short sale had to split (going to a devotional hike, this guy is strong with the force!), Tine and I did 5 minutes of stretch/yoga then the gang landed. Some sweet Mary Time and the crew was saved by the bell from Burpees.

Great talk during PLab, the talk the night before from SS was inspirational, and great to catch up with with Tube, strong work! A pleasure to lead and glad to be back!

***all F3 crew make sure to see who is on Twitter or Slack, I was surprised how many people Saturday do not have one of these communication tools. Make sure to stress this to our Pax everyone!!

Luke B.

(Linus) I arrived promptly late for EC this morning and found the Boone Bound crowd protecting the non permited 24/7 non-towing non-enforced parking lot. I thought I was arriving late for my own Q!!!; nerves settled when I remembered they were heading for the hills, I set up the shovels and moseyed around Grier for a sluggish warm up which I un proudly posted to Strava. Most of the PAX showed up at 7 and it was about then we decided we may want to push on a workout. Disclaimer, warm up, (numbers in line this time), here we go:

SSH – Always start with this for Short Sale, 20 in cadence

Merkin – Stopped at 10 in cadence

LBC – 20 in cadence

Squats – 20 in cadence

Pledge, that’s it. I took 1/2, Rudolph grabbed the rest.

Moseyed up to Grier, Rudolph chased us half way to Grier flagging down his EH trying to persuade him to come back to painlab. Turns out he was helping by bringing him gloves but I’m sure Rudolph was pondering how I managed to steal his EH. Made it to the track (in tears) and I decided this would be the day we did not start with 4 corners. Lucky all.

Moseyed to the picnic tables, started with Lindsay’s/Forties.

30 Dips/10 Derkins = 40 – Reduce/Increase by 5 until 10 Dips / 30 Derkins – Plenty of gas in the cardio tank but arms are toast. Little Sweet, who was Beach Bound this week was thrilled about his Picqued Thorax Breast Nipple Pecs and kept posing for a mirror that did not exist. We would take moderate breaks but Lil’ Sweet kept wanting more when he would notice his newly acquired excess engorgement subsisting.

Time going fast already at this point, decided to spice it up a little, maybe too much. Down the hill to baseball field. One trip only, one……Backward Bear Crawl up Hill…….seemed simple enough, I think it took about 10 minutes. Not sure if Jesus and Tube was struggling or trying to choke me out. An absolute excellent shoulder burner. Literally the rest of your body is pretty much dead weight you drag.

The next exercise was not much better, ‘Modified’ Burp Back Mountain. Instead of running backwards up hill we moved forward. Partner up, run up hill to tables, partner burpees, aggregate total of 50. Modify to flying squirrels, no argument from the Pax.

Moseyed to the steps. Partner up, Dora 1,2,3’s. Merkins (100), Squats (200), Scissors (300). This was like a 3rd grade exam, much relief.

Parking Lot: Aiken Legs……20 of each…..Squats, Box jumps, Lunge (across parking lot), Split Jacks

Approaching way past 10 ’til and we are already late to join Rudolph’s Mary. Always a good idea to not let Rudolph listen for the Angelic chimes of the bells, he’s usually busy listening to himself hand out pain, his favorite thing to do, and he laid 5 burpee’s on us pre-chime even though it was 7:59 and 59 seconds. How in the world (I wondered) did I just Q a workout when Rudolph makes me feel like this is my first day.

Chime, Finish……..

Announcements/Concerns

Be sure to look up WhetStone and sign up online. Turns out my application was denied (I could not name all the Castaways on Gilligans Island) but that should not stop you from signing up. Great program, I am looking forward to it, get involved!!!! Now, Yesterday…………Sign UP!!!!!!

Welcome Alec Wallace, FNG (Pedal) whom I took from Rudolph with or without gloves

Whoopee with the Bootcamp Q on 6/30, Clavin on 7/7

GoRuck Event 7/22 (Hippa heading this up)

Many Thanks to Pockets and Short Sale for leading the 3rd F event Friday night at FPC

Prayers continue for Brownstreak and his family and for Pockets for quick healing

Honored to lead the HIM’s where I am frequently the Six.

Linus

Grandfather Beatdown

June 24, 2018 / Hot For Teacher / 0 Comments

6 HIM’s went to see Grandfather on 6/23.

Whoopee, Blart, HIPAA, Moses, Sparrow, and Hot For Teacher.

We were met with 70 degree weather!! After navigating our way around a washed out bridge, we headed up the Tanawha and Daniel Boone Trails to get to Calloway’s Peak. The route was nothing short of beautiful. The total hike was 7 miles and took us 4:12 minutes to complete. We even climbed up 3 ladders near the top. We rummaged through an old airplane wreck as well (a cool surprise). After the great hike, we broke bread (and chicken wings, BBQ, and hush puppies) at Woodlands…not to bad.

It was great day…hope everyone enjoyed themselves.

Two notes…my thighs are smoked and my neck muscles hurt! Wasn’t expecting the extra work out to that muscle group!

THX- HFT

Category: Backblast (Page 741 of 904)

Billy Madison – the man, the movie, the farewell

Here’s The BackBlast

Billy Madison’s Farewell at Midoriyama

Action Heros

Run Around

Monthly Murph

Return of Tha Gnat

I know I had it here somewhere!

Mighty Sweet Little Pec’s

Grandfather Beatdown

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