Category: Backblast (Page 788 of 904)

Today was a great day-weather was perfect, good turnout at Schiele, had an FNG, and the guns were out all around just for my M. That was the topic of our dinner conversation tonight-guns everywhere and “some things you can’t unsee” was repeated by my M. Thanks guys, you made me proud.

I put out a few pre blasts about being sponsored by the number 11. Just to test the literacy of the pax, I varied the number of reps for the warmup and thankfully, Roscoe did not let me down and called me out on my reps. Here is what I remember:

Pledge

WU: 11 (or so) reps of SSH, Squats, Merkins, ? flutters then…what the heck, lets get some burpees, 11 of them after Roscoe was kind enough to point out not 11 reps on something. I then ‘splained that the theme was 11 and that every 11 minutes my alarm was going off and we would do 5 burpees (Slaw, where are you? I put this one in here just for you-it will return.)

Mosey to the front door of Grier Middle School to the speed bumps for 11’s. Start at 1 speed bump and run to other with 11’s using Burps and CDDs for our exercises on the ends. Think the timer may have gone off???? 7:11 am

Mosey to First Presbyterian Church steps. My original plan was 11’s with hip slappers but last time I did this…..well let’s just say there was blood and I was not really interested in that today since the parking lot was just repaved, so I changed things a little. We went up the steps, 11 hip slappers, came down the steps for 11 WWI (or was it WWII??) situps. Repeato but only 5 or 6 reps at top and bottom. The timer went off so we did some more burpees at 7:22 am.

We had a short mosey to the playground for something I really hate, figured others felt same way, and was excited to put on my weinke-Pull Up Plank Bridge: all pax stay in plank, during the plankorama, 1 or 2 pax at a time jump up, do a pull up with slow down phase. This was so much fun, we did it again but instead of plank, we did squats while pax took turns with the pull-ups.

Mosey to the track at Sherwood Elementary School, partner up for Booyah Merkin Clockwork. P1 starts mosey in one direction and will continue in that direction for whole exercise. P2 goes in other direction around the track. Every time they meet, drop and do booyah merkins. The reps start at 1 and increase every time you pass each other until you get to 11. Also, just for fun (with props to Gastone), every time you pass you change from Run to Nur or Nur to Run. This was a real crowd pleaser. The Nurring was a battery drainer for me. I think we did Burpees twice (7:33 am and 7:44 am) during this one-added a little salt to the wound which made me smile….

We recovered while I briefed the pax on a favor-my M would be dropping 2 of my 2.0s back at start right around 8am. My M is “not a fan” of the sleeveless shirts (AKA: sun’s out, gun’s out shirts). As many of you know, I am completely at the mercy of my (wonderful and loving) M and look for ways to break out from under her Communist-like control any chance I can, even if it is for 60 minutes on a Saturday morning while most of the world is still sleeping while I wear a shirt that makes her worried I may show up one day in a ’77 trans am with T tops and a firebird on the front…..where was I??????? Oh yeah, the favor….I asked everyone to tuck their sleeves and give her the 28 gun salute when she arrived back at home base. The pax happily obliged, some who know my M seemed especially eager-again, thanks.

We moseyed back to home base for some Mary, stopping for our last round of burpees on the way as the alarm went off at 7:55am. We got back for some Mary with a few of us leading and were saved by the bells at 8am. My M showed up a few minutes later with some choice comments, and was heard saying something like “some things you can’t unsee” as she drove away. Not sure who had a bigger grin, me or her…..probably me.

COT: few prayer requests: coworkers struggling with cancer, health issues, friend with daughter fighting advanced cancer and fundraiser going on today (Stroganoff led the charge up the hill on this one and Hushpuppy and I were there to support). Probably a few others I can’t remember. We named our FNG: Remo (Simon Aldridge) brought by Oompa Loompa. Just FYI, Remo will be starting his marine corps service (I think) in April. When you meet him, do your best to get him to keep coming back-let’s get him in shape as best we can and help this young man prepare to go and serve our country.

I had a great morning with all of you-thanks for the privilege of leading. I saw a lot of guys gutting it out this morning. I thought it was tough, but everyone really busted their tails and that kind of stuff really makes me work even harder when I see others pushing. Great work with the “iron sharpens iron” part.

Whoopee

knowing YHC had the Q and only a few weeks away from the XMAS-Town 5k, it was time to roll up into the gloom with some rare Running at Folsom. Several loyal PAX had signed their time and energy away to promote awareness for those who are physically and mentally disabled. Since this event was about running, I had to call those HIMs out. So I roll into Folsom and there is Gumby awaiting. Not a couple minutes later, here arrive more PAX. There’s Roadie, then……wait……is that Slaw????? Yes, it’s the 80s trunk or treat rock star in the flesh. Then Sparky and Bolt roll in. Ok, after a couple minutes of blabber mouthing, we clock in.

warmarama

SSH, Don Q, Hillbillies all IC x12, while conversing about the upcoming 5k. YHC reminds PAX about what a 5k consists of and the fact that XMAS town will be all Hill! So without much else on the Q, we mosey to the lower parking lot shelter.

Thang,

line up for 11’s. Ok………merkins here and LBCs up there……….starting with one merkin here and then 10 LBCs there, there being the flag pole at the park entrance. Funny I had already planned to practice that hill in prep for the McAdenville run, but Sparky had pulled into the gas station the night before and I mentioned my Q and he recommended doing it with 11’s. Awesome idea I say. So be it. PAX line up and go, mumble chatter here and there but Slaw was more like “got ya, let’s roll!” Love that guys encouragement! YHC figures the total if finished would equal 4.5 miles. When the clock hit 6:11, PAX had finished up at the lower shelter with 3.1 miles logged.  Recover and return to start. After the short Hill climb Q calls for all you got to finish. Slaw and Gumby were off with Sparky there then YHC with the bum leg throbbing and Slaw pushing me and the 6 to finish it out strong! AYE! Didn’t quite make the whole round of 11s, but got to 3.4 miles. Way to push men!

Announcements, XMAS town 5k and F3 Xmas party , I’m sure you guys know the dates.

Prayers for families, country and our leadership responsibilities by YHC

I just want to say thank you for all you guys who have been such an encouragement to push myself not only in fitness but in life and as a Called Leader in my family and community! Accountability is awesome! And as always, it’s an honor to Q!

As 6 HIMs gathered at the Goat for Tesla led parade of horrors there was not a hint of daylight to be had, only a cloudy near full moon morning as things began in earnest at 5:30 sharp. Went like this:

COP:

SSH X 20

IW X 20

Copperhead squats X 20

LBCs X 20

Merkins X 20

Mosey across the bridge to the park for partner work.

Round 1 : P1 runs the bridge and back, P2 does flutter kicks. Flapjack, rinse and repeat P1 and P2.

Round 2: Squats to 200 per team. P1 runs bridge and back, P2 does squats. Repeat until 200 is reached total.

Round 3: 100 merkins per team. P1 runs bridge and back. P2 starts merkin set. Repeat until 100 is reached total

Wonder over to picnic tables:

Step ups x 10 each leg

Dips X 10

Dirkins X 10

Inclined sit ups X 15

Rinse and repeat, 20, 20, 20, 20 each.

Mosey back over bridge to shelter

3 rounds of each:

Pull ups X 10

Mike Tysons X 10

Jump squats X10

Triple nickel time, a Goat tradition now!

WWI situps X 5

run to intersection

hand release merkins X 5

Done!

NMM: Great work in the dark today men! Awesome to have Breaker breaker posting so regularly – keep it up brother! Prayers out to our brother Brownstreake for his dad right now.  Greta group of men here today and always a pleasure and honor to lead them!

I heard the other day that Halloween is the #2 holiday in America behind Christmas. After being in a few neighborhoods this evening, there are more decorations and parties than I remember. The costumes have certainly come a long way in creativity, much better than the nylon suit and plastic Batman mask of my youth. So when I took the Q for The Storm I had a ready-made theme to leverage the Halloween “Holiday.” I figured with Midoriyama cancelled because of the nights festivities, some of those men might post in the gloom but that was just a dream; #fartsack. On this am there was only one “visitor” with Whoopee posting in the 40-ish degrees temperature in shorts and short-sleeves. I would offer the good doctor is lacking common sense but I’ll suggest he was going for toughness. With many of the regulars, including Mayor, still fighting “the muck,” we clocked in. I was so excited to get started I failed to announce the disclaimer and missed the Pledge. So let’s get to it:

Warm-Up:

• Frankensteins (aka Toy Soldiers): IC x 10
• Mummy Kicks: IC x 10
• Zombie Walk to the tennis courts

Thang:

Preparing for this workout I read some information about how many reps of an exercise would be required to burn off the calories if one were to indulge some of the candy that is readily available this evening. Factoid: it would require 22,000 crunches to burn a pound of fat. That’s a lot of damn crunches and we were limited to 45 minutes. But the one cardio exercise that elevates the heart rate is the burpee and that was at the beginning of the weinke except that as I was explaining the exercise – a train was heard and we all knew what that meant. With 5 down that cleared the way for the burpee suicide: run the width of each tennis court, perform 5 burpees, return to the start for a total of 20 (more) burpees. Whoopee either was hopped up on Ritalin or the Cialis had yet to wear off – in either event he tore through the first setting a rapid pace for the PAX to follow. Way to get it Whoop!

Once that round complete, the next event kept us at the tennis courts for a Four Corner Accumulator. A lunch bag had an exercise written on it where a flashlight gave some illumination to light the way. At each corner we did:

• Merkins
• Plank Jacks
  • Bear-crawl to the 3rd corner
• WWI
• SSH
  • Mosey to start

We went 5 rounds, beginning with 5 reps and increasing by 5 each time until we did 25 reps each. For this round Dolph lead the way with Slim Shady giving pursuit. Strong work by all men, especially our Respect guys: Dr. Seuss and Tesla. A quick count-off before it was time to mosey to the school entrance for the “bag of treats.”

The grab bag was filled with candy. The PAX would reach inside and pull a piece. Each one represented a different exercise. We were going four escalating rounds of 10, 20, 30, and 40 with a 50 yard mosey between each set.

• Skittles = Donkey Kicks
• Starburst = Dips
• M&M’s = Sumo Squats
• Twix = Flying Squirrel

A question for the PAX when trick or treaters ring your bell. Do they get what the get or do they get to pick? An age old question. For the PAX, there were a few “put backs.” With the Twix bar representing the dreaded Flying Squirrel, I’m sure the 9 men posting this morning will think twice the next time they see a Twix. I know I will since I drew that candy for both the rounds of 30 and 40 and can tell you 70 Flying Squirrels is no joke. This segment certainly raised the chatter that had been quiet up to this point. A quick check of the time showed we had a solid five minutes so Ms. Mary could feel the love. Mosey back to the start and get on your Six:

• Flutter Kicks – IC x 10
• Lazy Freddie Mercury – IC x 10
• Leg Raises x10
• Chop Sticks – IC x 10
• Mountain Climbers – IC x 10
• Merkins – 10 OYO
• Burps – IC x 10
• Modified V Sit Ups – SC x 10
• Long Arm Crunch – SC x 10
• Checked the time – still have 3 minutes and don’t need to short change anyone – back to the top:
• Flutter Kicks IC x 10
• Lazy Freddie Mercury IC x 10
• Leg Raises x 10
• TIME

COT

Announcements for Advisory Meeting at Cavendish at 6:30 on 11/12; Speed For Need Movie this Thursday – reach out to Tool Time; Mayor grabbed some Q’s for the next few weeks, Tesla picked up Thursday at The Goat. Prayers for each other and a safe Halloween night.

Moleskin

The Mayor got on me for not having music today, since he remembered to bring it last week. I wasn’t on my game today: forgot the disclaimer, name-a-rama, and nearly the pledge. Some days, it just goes that way. But hopefully the PAX enjoyed the workout. I heard a few grunts in the Mary segment and that is always a good sign of effort. Great push by everyone today and hopefully the work allowed for a piece of candy or two, maybe a Twix. Until the next time.

Short Sale