Category: Backblast (Page 774 of 904)

22 HIMs showed on a great afternoon as daylight is starting to return to our afternoon workouts.  As PAX were still pulling in and everyone ready to go we went ahead and started with the Pledge. With that we got straight to work with 15 for 15.  15 exercise for 15 reps each in cadence. Your Q was winded from all the counting.

Don Quiotes

SSH

Cotton Pickers

Toy Soldiers

Hill Billies

Shoulder Taps

Merkins  Single count

Mountain Climbers

LBC

Flutter Kicks

Freddie Mercury

American Hammer

WW1 Sit Ups single count

Step Ups

Dips aka Arm Squat

Mosey to the parking lot at the last baseball field. 8 exercises wrote in parking spaces. Complete 15 reps of an exercise then run a lap around the outside of the ball field. Move on to another exercise after the lap is completed. Keep working for 15min or till the Q says stop. Exercises were,

Crunchy Frogs

American Hammers

Flutter Kicks

Seal Jacks

Merkins

SSH

Squats

Mountain Climbers

Time running out and plenty to do we then line up across the parking lot for some Route 66 work heading back toward the playground. We did

Squats

Merkins

WW1 Sit Ups

With time out we finished up together and headed back to the flag.  22 for the vets led by Slaw.

Annoucenments and prayer request.

Try and come out to the Forge on Wednesdays at Grit and Greens in Lowell.

Please keep our many PAX in your prayers that are on the IR. Keep our many brothers and their friends and families in your prayers as well. With many prayers needed please don’t forget to PRAISE our Lord and Savior!!!

Good Job  brothers by all. Till next time. Aye!!

Pledge

Warm up:

SSH×15

Don Quixote ×15

LBC×15

Mountain Climbers

The Thang:

Mosey over the bridge to far parking lot.

BLIMPS:  oyo four corners

5 Burpees, sprint between four corners

10 Lunges, mosey between four cornets

15 Imperial walkers, run backwards between four corners

20 Merkins,  sprint between four corners

25 Plank Jacks, mosey between four corners

30 Squats, run backwards between four corners

Mosey back across bridge..be careful of those stray boards, men.

Took a wall for 20 Dips, 10 Step ups each leg.

Mosey to upper lot for ATM’s..(loud train behind us) so I’ll repeat..ATM’s:

15 Alternating Shoulder Taps IC

10 Tempo Merkins IC

10 Fast Merkins IC

Rinse and repeat

Mosey back to starting point for some Mary.

Moleskin:

One more train tried to interfere with us, but we were done doing our “thang”.

Prayer Requests: those experiencing physical illness (we missed you, Dolph) and mental illness issues.

Mayor’s request for wife’s colleagues.

Announcements: None, just a reminder to join us at Grits and Greens on Wednesday’s 6:30 pm for physical and spiritual nourishment. This week’s discussion was lead by Sparky on forgiveness.

Just a word also that Christ forgives us for our sins past, present, and future. Also, He takes our sin, we get His righteousness. Remember who we are in Christ as we go forward in this day.

I am truly thankful every day that God has put me together with this group of men. Thanks for your support; it was a pleasure Queing today. You are in my prayers constantly.

YHC woke up to the sound of rain.  This had the Q worried that turnout would be low, but once again the PAX proved me wrong with 12 HIM ready to put in work at 5:30.  Well done men.  This back blast will be to the best of my memory do to the Weinke was destroyed by standing water from the rain, but I believe the PAX wanted to destroy before the rain got to it.

Warm up:

SSH 30 IC

Imperial walker 25 IC

Squats 20 IC

10 Merkins IC

10 Burpees OYO (Should have been 5, but an extra 5 for the train)

Pledge

Mosey to the front of the school.  Their was some light mumble chatter during the Mosey.  I think I even heard comment about the mosey pace.

Thang:

4X4

2 Wall walks

5 Scorpion CDD’s (10 total)

20 Plank Jacks

10 Merkins

In between each exercise there was a bear crawl of about 10 yards. Rinse and repeat 4 times.

During this time the mumble chatter moved more toward grunts and hard work.  Great job men, way to push through.  My upper body was on fire.

Mosey to the tennis court of a triple nickel, but not before 5 burpees for another train.

10 squats

Run the width of 2 tennis courts

10 Monkey humpers

Then on the the San Antonio Shuffle.  All PAX on baseline.  YHC demonstrated the movement then shared with the PAX that he found it on the F3 site.  I think I might be banned from using the site now. There was even a comment that I must hate the PAX.  The website says that the San Antonio Shuffle is Lunge R Leg, Lunge L Leg, Burpee, Plank Jack  pop up then repeat.  I knew that this would be too easy for the PAX, so I modified the Shuffle. Lunge R Leg, Lunge L Leg, Burpee once down two Merkins, 4 Plank Jacks  pop up then repeat. We did this for the width of two tennis courts.  Way to push through this one

Time running out, mosey back to start. Time to work on the core.

Flutter Kicks 20 IC

LBCs 20 IC

Hip Rock N Raise 15 OYO (P90X style)

Nolan Ryan 10 each side OYO (Q fail on this one.  Everyone was done, but the Q had only done one side, so I did them Saturday Night Fever Style.  You had to be there)

Mountain Climbers  20 IC

Few minutes left. Round of Mary

V Ups  10 OYO

V up Roll up 20 OYO (Back to P90X)

Dying Cocka Roach 15 IC

Jump Squats 10  OYO

Time

COT

Thanks for the opportunity to lead.  Always an honor. See you in the gloom.

6 HIMs came out in the cold to get a Tesla led beatdown at The Yank on Saturday. Went like this:

COP:

SSH X 20

2 Burpees OYO

IW X 20

4 burpees OYO

Squats X 20

6 burpees OYO

Mountain Climbers X 20

8 burpees OYO

LBCs X 20

10 burpees OYO

Off to the first corner

partner 1 – Run midway to the next corner, 10 merkins

partner 2 – Wall squats on the fence.

Flapjack, rinse and repeat 3X

2nd corner

P1 – run back half way to corner 1, 10 squats

P2 – LBCs

Rinse and repeat 3X

3rd corner at school house

P1 – Run to other end, 10 American hammers

P2 – Stepups

Rinse and repeat 3X

Down to the corner of Knowledge

10 step ups each leg.

10 dips

10 dirkins

Round 2:

15 step ups each leg

15 dips

15 dirkins

Round 3 – Repeat round 1

Down to the field of dreams for the Tesla special, bear crawl slalom across the field.

Agility run back.

Down to the yank for some Mary to finish up.

NMM: Great work by all Pax today and ALWAYS a privilege to lead this group! Cold out here today but i thas been all winter. Almost bagged the bear crawls today but pax would not let me!

You can’t keep a good Queso down. As a matter of fact, Queso will likely keep a furious pace that sets the bar.  He did so on Friday as everyone busted out multiple series of burpies and bear crawls and ab crushers.

We partnered up for some viscous Imperial Squat Walkers and Mountain Climber Merkins that put a hurting on the quads and shoulders, and tried a new one the Dirty Hookup(see below).

Let’s get a 15 PAX this Friday!

WARM UP:  50 Side Straddle Hops, 15 Squats, 20 LBCs,
20 Mountain Climbers, Peter Parker Peter 10, 10 Imperial Walkers

5 Burpies

PLEDGE
THANG:
Bear Crawl Inch Worm around the pavilion
PAX lines up head to to feet in plank position.
The man in the back of the line bear crawls to
front of the line and yells front and next. Do Mountain climbers

Head to Parking lot, partner up:
Imperial Squat Walker 100
Mountain Climber Merkin 100 (Only count left leg)
Crunchy Frog 100
Partner ran to the white jeep and back / Switch!

The Wolverine Burpee 10 OYO:
From standing position, drop to plank, one merkin,
left knee tuck to the chest, another merkin,
right knee tuck to the chest, yet another merkin,
stand, jump, overhead clap. That’s one. Rinse. Repeat.

Mosey to Wall
Dirty Hookup 10 IC : Performed as 4 count exercise.
Pax plank up, facing a wall with eyes on wall.
“1” Right hand raised to press against the wall,
“2” Left hand raised to the wall (now in horizontal plank),
“3” Right hand down to ground, “4” Left hand down
(back to plank position)

5 Burpies

Mosey to Pavilion
Rocky Balboa
Captain Thor 10/40: 1 big boy sit up to 4 American Hammers.
Cheerleader 10 IC

COT

5 showed at folsom this morning for some blocks and some reflecting!

For the workout, we moseyed, did some block work, mosey, block work, show to know!

Then about 610, I wanted to end things a little different! I wanted to share some things with the pax… yesterday was my last day of being 38! And all I could think about is how fast this life will be gone! This made me think about some things…

First, missed opportunities! Gospel opportunities! The main reason this has happened is because my focus has been on me and not on Christ! I don’t want to miss an opportunity to share the most important thing, Christ!

Second, I want to love my wife the way Christ loves the church! Again, I’m a selfish man! My prayer is God would lead me to love my wife, in a way that is much different then the way the world does, He would lead me to love her the way He does! Unselfishly!

Third, that I would teach my boys what it looks like to be a Man! Be watchful stand firm in the faith, act like men, be strong. Let all that you do be done in love.

I don’t have a daughter, but if you have one, remember your the one who sets the bar for who she ends up with! SET IT HIGH! She to needs to know what a man looks like!

announcments… Wednesday night Forge! 630 to740 Grits and greens in Lowell.

Snowbird men’s retreat in March! Let me know if your interested?

Prayer request… Medicine Woman’s brother in law, Def Leppard, Aflac, and each other!

Thanks for the opportunity!