Category: Backblast (Page 79 of 904)

5 of us got out for a Pre-Beer Run warm-up bootcamp.  Mixed in some new with the standard, and went back to pick up the Six as they were saving their legs to run 1 mile later in the day.  Here’s what I remember:

The Thang:

No new faces, so a disclaimer, then time for work

• 10 x Don Quixotes (IC)
• 10 x Hillbillies (IC)
• Tesla Stretches
• 5 x Burpees (OYO)

Split off, but bootcampers didn’t leave the parking lot just yet.  Time for some double dutch.

Recycled from Tuesday at Bulldog, but just a short sequence today with the jump ropes.  Partner up, and 1 PAX does the exercises while the other jumps rope.  Switch and do the same exercises.  Then switch back for the next exercises and continue on until all exercises are done by all PAX.

The exercises:

• 10 x Mike Tysons
• 20 x Bulgarian Split Squats (10 x each leg)
• 30 x Dips

Wrapped that up, then moved on to Burtonwood in front of First Presbyterian for the next call, stopping twice for:

• 5 x Burpees (OYO)

Also during the stops today, instead of a 10 count, we went with reflections of gratitude for 2023.

So once to Burtonwood, we modified the Zombie Apocalypse from YHC’s Thanksgiving Q.  This time, instead of working in groups, the whole group would Zombie Walk to the Stop sign way far in the distance.  1 PAX at a time would break off from the group, run to the Stop sign, and then run back.  We did this until Roscoe got caught up in conversation and didn’t run.  Truth be told, it didn’t change things.  The lunges were the worst of it.

Next we moseyed to uncharted territory, the Kindercare on Dixon across from Sherwood.  After scouting out Sherwood’s parking lot and finding it unfavorable and a potential source of Sandy V, YHC made the call to go to the day care.  There were at least 8 parking spots at the front, perfect for stations, and we had blocks, bricks, dumbbells and the like out there to put in work.  50 seconds of work, 10 seconds to switch stations.  Exercises were:

• Squeezes (Half Block)
  • Standing, press the block in front of you while squeezing it to keep it stable
• Plank Flys (Bricks)
• Curls (Double Bricks)
• Flutter Kicks
• Thrusters (Block)
• Double Crunches (2 x 5 pound dumbbells)
• 1-armed Rows (Block)
• Star Boys
  • Big Boys, but cross over and touch left toe with right hand and flapjack)

Next, we moseyed down to the Sherwood track for some modified Lightning action.

• Run 1 Lap
• 10 x Jump Squats (OYO)
• 20 x Merkins (OYO)
• 30 x LBCs (OYO)
• Sprint across the field
• 10 x SSH (IC)
• Run 2 Laps
• 10 x Jump Squats (OYO)
• 20 x Merkins (OYO)
• 30 x LBCs (OYO)
• Sprint across the field

YHC realized that he planned for probably 2 hours, as we weren’t close to finished with the Weinke and we were cutting everything short.  We headed back up to the stations at Kindercare and each PAX picked 5 of the stations to work through for a second round.  Then we loaded up the blocks and headed back to the Schiele, stopping along the way for:

• 5 x Burpees (OYO)

And somehow that was it.  We lunged a lot, and ran a little, lifted some things and put them down, and gave it a good solid 75% out there today.  At least one of the PAX went on to place in the Beer Mile.  So yeah.

Haze finished with COT after PainLab.

Moleskin:

So I took the Q, only because I realized I was just a couple Qs away from Qing at every F3 Gastonia AO in 2023.  Might as well finish the Bingo card, so I took Bulldog Tuesday and Gashouse today.  With 52 Qs available each year at every AO, it’s certainly reasonable to take one of them.  Looking forward to doing it again next year.

Gratitude today was given for time with the M, health, new opportunities, and growth in our 2.0s, among other things.  I must admit that it’s been a good year with a lot to be thankful for.

But the grind don’t stop.  Bring on 2024 and a chance to do it all again.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Couple early, few runners, few ruckers, and a nut sniffer started out the last day of the year right. Roscoe covered the COT because John Brown showed up and was calling, scratch that, SCREAMING my name.

We covered the 8 block this morning with input from all pax. We ran over time which was my fault-didn’t even look at the clock and got caught up in the discussion. If you haven’t done 8 block in the past, now is a good time-you can google 8 block and F3 then listen to CSPAN’s podcast or read any of the summaries of this. It’s a great way to plan your year and help you accelerate in a lot of areas. Feel free to ask anyone that was there this am if you have questions.

Whoopee

Started with a quick disclaimer and the first trivia question.  Per usual, YHC asks a trivia question, gives the pax some time to deliberate, gets one final answer, then maybe we do 5 burpees, maybe we don’t depending on the answer.

Mosey to the tennis quarts.  Suicides along the quarts with 5 merkins at each turn.

Mosey back to the track for some four corners, that really were four rappers.  10 CDDs run a lap.  10 CDDs, 20 squats, run a lap.  10 CDDs, 20 squats, 30 LBCs, run a lap.  10 CDDs, 20 squats, 30 LBCs, 40 SSHs, run a lap.

Fellowship mosey to the blacktop for some cordwood – crunchy frogs, pretzel crunches, dying cockroaches, American hammers.

Headed to the school building with a couple of 1 minute wall sits with 20 SSHs in between.

Finished up with a Dora 1-2-3.  100 lunges, 200 shoulder taps, 300 LBCs.

Announcements

Prayer requests

COT

As a Virtuous Leader you have to know your team. Once you know your team you have to assign the right man for each position. This may not work the first go around so you also need to understand that and be willing to make the adjustments for the team. In the flip side, as a team member, you have to understand that you may not end up with the role you want. And that’s ok. Know your role and understand that it’s probably what’s best for the team.

Announcements:

1-1-2024 Convergence  / 6am EC run/ruck, park at Pelicans. 7am the convergence starts. Martha Rivers Park. Bring gently used clothing for Rice & Beans

Prayers:

Turtle Man

Jane Fonda

Montana

Jackson Curti

Jackson Hall

Broke’s mom

Good turn out this evening, after warming up we moseyed down to the soccer fields and used the parking lot for some Dora.

on our way back we did 10 calf raises and 10 baby makers per light post back to the flag.

We finished the evening with 10-1 with 3 exercises starting at 10 take a lap. then 9 of each then a lap.

Finished with Pledge and COT.

Three wise Men posted this morning at Prison break. A 4th attempted to infiltrate the COT which we allowed feeling we can all use some good prayer. Then one departed and the 4th became the 3rd and we continued our travel after the COT to the big yellow sign of Waffle House.

Thankfully one wise man kept a little gold in his pocket for the trip back home  from seeing baby Jesus.

Coffee aint Free at the Waffle..

AS the Q I had plans to do some 12 days of Christmas, however a better present has arrived.

Sarlacc’s Son Brillo who is recently out of Boot camp and home for Christmas from the Navy gave us the gift of youth and Blocks this morning.

We carried them every where we ended with some 8 count burpees and 22 for the vets.

Merry Christmas

Bedpan

On this day at Folsom we put in some hard work. We didn’t run away from the hard work but instead we ran head first into it. After a quick warm up and some good stretching we headed off to the Big Flag Pole at the Ag Center. We stopped multiple times along  the way but kept the body moving with Lunges and Jump Squats. Once at the Flag we said the Pledge we caught a quick breather and an active recovery stretch. Once finished with that we ran through 5 rounds of the following.

• 5 Mike Tyson’s
• 10 Sissy Squats (heels on the curb)
• 15 Mountain Climbers
• Run a Lap

Once we finished up there we headed to the fence by the horse track for several rounds of Inverted Body Weight Rows and Body Weight Triceps Extensions.

After this the arms were trashed so we headed around the track to finish them off with a few sets Reverse Grip Incline Merkins on the bleachers paired up with some Jumping Box Squats also using the bleachers.

We’re cutting it close at this point so we mosey back for the COT. We stopped a few more times on the way to do 3 Kraken Burpees at each light on the way back. We hit the last light in the parking lot finished the Krackens and it was TIME.

COT, Prayers, Praises, Etc…