Category: Backblast (Page 785 of 904)

Since the running drills from my VQ were such a hit, I decided to bring some of the favorites back out this go around. We did mix it up with some small block work. Here is what we came up with.

1. Disclaimer
2. Pledge
3. Mosey to Small Soccer Field
4. Countdowns from 5
   1. Side Straddle Hops (cadence)
   2. Burpees
   3. Merkins
   4. Mountain Climbers (cadence)
   5. LBC’s
5. Block Exercise then Run Drill
   1. Curls -High Knees – Butt Kick
   2. Shoulder Press – Carioca – Switch Sides
   3. Shrugs- Nur – Sprint
   4. Shoulders (Running Motion) – High Skip –Jog
   5. Lunges Blocks above Head – 1 Leg Run – Switch Leg
   6. Single Dead Lift – Goose Steps – Jog
   7. Squeeze Squat (Hold Blocks Together in Front of Chest) – Skips – Jog
6. Form Run x2
7. Form Run Build Ups X2
8. Mary (dont remember all of the exercises but I do know that the Q had to pull rank and move on a few times)
9. Mosey Back
10. Announcements, Prayer Requests, Prayer
11. Q had to be reminded to do Nameorama

Five resisted the fart sack this morning, for a good cool folsom morning! I️ pulled in the parking lot to see slaw came to visit. Not muck mumble chatter, 530! Time to warmup !

15 ssh ic

15 monkey humpers ic

15 hillbilly’s ic

Then off for a mosey to the top of the park for the pledge, plugged in a few lbc’s while we where there, then time to mosey back to my truck, drop the tailgate and grab a block! Took them to the tennis courts for a little Route 66, but in this case “ Block 66” , slaw asked earlier, “ are we gonna get to do some burpees?” I️ didn’t want to disappoint him, so even better blockees! After block 66, we move to the playground for some thrusters with the block, 15 ic , then 10 pull-ups pup, repeat! Then time for one last mosey, around the park! Great job this morning men!

I️ had shared with the group what I️ read last night on Desiring God Twitter page, the most repeated command in the Bible is for us to be happy/ not happiness in worldly desires, but being joyful in all things through Christ! Enjoying Him, and His creation! In the good times and bad! And let this be a testimony to those who don’t know Him, it draws people! And your gonna impact people one way for the other, do it in a way that glorifies God!

Anouncments: 630 WO on Thanksgiving morning, lead by the one and only Medicine Woman, Says he has something special planned! Christmas Town 5k this weekend!

Prayer request: Roadies wife’s grandma and Medicine Woman’s uncle! And all the rest of us! That people will see the joy of the Lord in us!

7 Strong on a chilly morning at Folsom. With an ambitious Weinke, and wanting to have time for it all, we began.

Warmup

SSH, Cotton Pickers, Hillbillies all IC x 10

The Thang(s)

Mosey to the road to the flag for Pledge.

Short mosey to the parking lot near the road.

Sidewalk Chalk: Everyone pick a parking space with an exercise listed. 10 Burpees, 20 Calf Raises, 30 CDD’s, 40 Squats, 50 Seal Jacks with a lap around both parking lots between each. Reminder: Men may think others around us are ahead of us, but we are all going through things that we have to overcome.

Mosey to the Tennis Courts.

Tabata type exercises (I think that’s what Short Sale calls them): 1 minute of AMRAP with 20 seconds of rest. SSH, Merkins, American Hammers, Squats, LBC’s, Flutter Kicks, Plank. (This was where a discussion about recent sky writing art done by fighter pilots was discussed in great detail. Slaw and Roscoe are working on an exercise to commemorate this art).

Mosey to the Picnic Shelter.

40 D’s (was supposed to be 80 D’s but had to modify for time): Derkins, Dolly, Dips and Diamond Merkins x 10.

Mosey to the big parking lot near the softball fields. We had a drive through visit from Swimmer and Gumby headed to WWC for a mountain bike race. I can tell you those guys are fast on those bikes.

Crossroads: Meet in the middle of the lot. Partner up. P1 karaokes up to top of the lot for 10 LBC’s, P2 karaokes to the bottom the lot for 10 Squats. Everyone does 5 burpees when we get back to the middle each time. (Slaw was happy.) P1 nurs to the left for 10 Hillbillies, P2 nurs to the right for 10 Imperial Walkers. Repeat but P1 switches with P2.

Mosey to the flat parking lot before the softball fields for a crowd favorite.

Frisbee Rules Football: Teams were divided pretty evenly and lots of scoring and fun. Volt has a very good arm! YHC was dropping touchdown passes like I had money on the other team or we would have won but Slaw, Roscoe and Pockets prevailed and amazingly no one was injured!

Mosey back to the flag.

A car slows down at a stop sign and keeps driving. A cop sees him and pulls him over. The cop asks, “Why didn’t you stop?” The man says, “I slowed down. “The cop pulls out his nightstick and starts beating him. “Now,” the cop says, “do you want me to stop or slow down?”

“To be entirely safe from the devil’s snares the man of God must be completely obedient to the Word of the Lord. The driver on the highway is safe, not when he reads the signs but when he obeys them.”  AW Tozer

Its not enough to read and know how we should live but we have to obey and live it to truly become who we need to be.

Announcements:

Speed For Need at ChristmasTown 5K on Saturday, Nov. 25th. Be there around 5 p.m., race starts at 6. We have over 40 representing F3 Gastonia and the race is full so show up and support our brothers.

Dec. 2nd Convergence at Gashouse (Schiele) 7:00 am and bring toys for Operation Sweet Tooth.

Prayer Requests:  Pizza Man’s family, Brownstreak’s family, Roadie’s family, Oompa’s daughter.

COT

*Always nice to Q at Folsom and we almost visited the entire park. Thanks to each PAX for the push and keeping this old guy motivated to be better each day!

10 HIMs gathered in downtown Belmont from as far away as south Charlotte to participate in the creation of some positive energy through sweat. We gave our Metro visitor a tour of central Belmont and all the toys The Yank has to offer. Went like this:

Mosey to first corner

Tijuana Dreamers, Mike Tysons, and squats, 3 repeats, 10X15X20 reps.

Mosey to second corner

SSH, merkins, mountain climbers, 3 repeats, 10X15X20

mosey to the corner of Knowledge

step ups, dips, LBCs, 3 repeats 10X15X20

Mosey to the Field of Dreams:

A Tesla favorite, the Serpentine Bear Crawl to the end of the field! Always a crowd pleaser!

Agility run back.

Mosey down to the shell.

Dirkins, dips, WWII sit ups, 10X15X20

Heartbreak Hill: Another great toy at the AO and another Q fave! Sevens, burpees at bottom, jump squats at top.

Move on to the stairs and partner work.

Round 1:

P1 runs to the top, 5 hand release merkins

P2 does SSH

Round 2:

P1 runs to the top, 5 diamond merkins

P2 squats

Round 3

P1 runs to the top, 5 spider man merkins

P2 does LBCs.

Move over to fountain for some Pax led Mary, pax calls move and runs around the fountain while rest of pax does the work. Included but not limited to SSH, Moroccan nightclubs, Monkey humps, lunges and other horribles.

Done., pledge and name -o-rama time.

NMM:

Awesome November day at The Fighting Yank. Could not ask for a better day. We welcome Tryon one of Tesla’s old F3 buddies from Metro to The Yank today. He REALLY enjoyed it! And we enjoyed having him.  Loved the AO despite the Q! Yank was good today and will be well served by Pockets leadership next week. We look forward to that for sure!

12/2 will be convergence at Gashouse, 7 am.

20 brave souls showed for a cold beat down that was promised to warm them up. With lots of chatter and everyone feeling perky  we started.

Warm up

10- Goofballs

10-SSH or until the late PAX join us about 20

10-Flutter kicks

Lets Mosey to the short soccer field.

We ran the four corners of the field. Each round done 5 times.

Round 1

Sprint to corner 1

10- V-up, Roll up

Nure to corner 2

10- Crunchy Frogs

Sprint to corner 3

10- WW1

Nure to corner 4

10- American hammer

Round 2

Nure to corner 1

10- Flutter kicks

Sprint to corner 2

10- Squats

Nure to corner 3

10- LBC

Sprint to corner 4

10- Nolan Ryan  10 each arm

Mosey back to the parking lot by the turd shack (which was extra smelly). Since asked for on twitter, Burpee Dan was brought back for some kick in the gut for the end of our workout.

1 Burpee then lunge to the other side of the parking lot and do 2 Burpees. Lunge back for 3, continue up to 10 and then back down to 1. We made it to about 8-10 before the dropout rate begin to climb. With a minute to spare we circled up for the closure.

Announcements

Christmas Town 5K, Speed For Need. Check your group and be ready! Lets make an impact on the community!! Thank you Tool Time for the push and leadership with this!!

Christmas party. Dec 1, Get with Freight.

Convergence, Dec 2,

Operation Sweet Tooth, Bring toys to convergence.

Prayer request

Pizzaman and family.

Great job by all PAX. Great to see everyone. Some I haven’t seen lately. Its been a year for me since joining F3. It has been the most impactful thing that I have done in my life in a while. You all have truly become brothers and mentors for me. Thank you!! I briefly shared that this week I heard a short story that has summed things up for me over the past couple of years. To make it simple for you, Why can’t we crave every hour, every thought, every action to be closer to God and his son Jesus Christ. He loves you and we should show him our love for him! So be kind to each other and let God shine through you!!

Thank you guys! Pockets

YHC hasn’t ran the VERN in a while so that’s what we did.  10 #HIM showed up and at 0530 we had a train come through for the warmup.

Thang; THE VERN

10 Pullups, 20 Dips, 25 Mericans, 30 LBC’s run a lap around sidewalk of the Gazebo area, approx .25 mile after each exercise.  Repeato 5 times.  AYE!

COT, BOM; Pledge, Announcements, Prayer Requests, Pizza Man and family with loss of Grandfather.  Country. Family/ friends of young student, each other.  Namorama

Tophat took us out.

Moleskin; The vern is good workout, doesn’t need much explanation, just work.  Spreads the Pax out a little but allows for some trash talk in passing.  Nice work by all Pax.  #DFQ!  We put in a little over 4 miles!  It’s always and honor to lead you men.

YHC had the Murph planned for this am, however was not sure if Slim Shady was taking the Q or not.  When 0530 hit it was the 3 of us so we decided on a 3Q.  Each of us would lead for 15 minutes.  Pledge

Tesla; SSH, Merkins, IW, Copperhead squats; Mosey to the low end of the parking lot for Burpeecides on the lower parking spaces; Mosey to the bridge and plank 3 yrds apart and bear crawl in out of pax to middle of bridge.  Mosey to end of Bridge.  Time

Dolph; Mini Murph, Run lap around playground perform 5 sets of 10 pullups, 20 mericans, 30 squats, run another lap.  Time

Slim Shady; Triple Nickel across bridge; 5 monkey humpers run across bridge 5 CDD’s run back.  Repeato X 5.  Mary

COT; Namorama, Announcements, prayer requests

BOM; Tesla took us out

Moleskin; We had dedcided on the 3Q and were underway when Shadrap made an appearance.  Good work guys.  #ISI