Category: Backblast (Page 82 of 904)

14 for a Bootcamp + Hal doing Hal things as YHC succumbed to a strong EH by the Site Q, knowing that the thickest slabs of livermush were waiting on the other side.  Here’s what I remember:

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Hillbillies (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)
• 5 x Burpees (OYO)
• 15 x Dying Cockroaches (Slow Cadence)
• 15 x American Hammers (Slow Cadence)
• 15 x Double Crunches (IC)

Staying put, we partnered up, and did some alternating partner work.  One partner held plank while the other did 10 reps.  Switch roles.  Then switch back for 9 reps, and continue on that way til we get down to 1 rep.

Partner Countdowns:

• Partner 1 – Plank
• Partner 2 – Merkins
• Switch
• 10/9/8/7/6/5/4/3/2/1 Reps

We still hadn’t left the parking lot.  Time to go somewhere.

Mosey to the bottom of the hill.

• 5 x Burpees (OYO)

Mosey some more.  This time to wherever they keep the blocks.  Stopping first for:

• 5 x Burpees (OYO)
• 15 x Dying Cockroaches (Slow Cadence)
• 15 x American Hammers (Slow Cadence)
• 15 x Double Crunches (IC)

Partner Countdowns:

• Partner 1 – Al Gore
• Partner 2 – Squats
• Switch
• 10/9/8/7/6/5/4/3/2/1 Reps

Block work today was “Nasty” 7s, which was a nod to JJ’s Annihilation Q.  Like 11s, there were exercises to do on both sides, but no counting down, just 7 reps every time.  Also, the dirty part was the Blockee in the middle both ways.  To make it Nasty, we just repeat for 7 minutes.  So not quite the same as the Nasty 11s, but same idea.

Nasty 7’s

• 7 x Upright Rows (OYO)
• Carry to the middle
• 1 x Blockee (OYO)
• Carry to the other side
• 7 x Tricep Presses (OYO)
• Carry back to the middle
• 1 x Blockee (OYO)
• Carry back to start
• Repeato for 7 minutes

Highlight here was Seuss grabbing a full block.  Also, we left the blocks messier than we found them.  Anyways, short round of block work, probably could’ve been longer, but there were other and different fun things to do.

Mosey up the hill to the fork in the road

• 5 x Burpees (OYO)

Mosey back to the tennis courts

• 5 x Burpees (OYO)
• 15 x Dying Cockroaches (Slow Cadence)
• 15 x American Hammers (Slow Cadence)
• 15 x Double Crunches (IC)

Partner Countdowns:

• Partner 1 – Hammer Hold (American Hammer position w/feet up, but no twisting)
• Partner 2 – LBCs
• Switch
• 10/9/8/7/6/5/4/3/2/1 Reps

And then

• 15 x Hip Slappers (IC)

Because we could

So the last set of stuff would be reverse suicides, with us starting with the far court, then working our way back.  At each court, we would do

• 10 x Jungle Boy Squats (OYO)

before running back.  When finished, PAX would run a lap all the way around the tennis courts, then finish up with

• 30 x CDDs (OYO)

As we waited for the Six, we cranked out another round of

• 15 x Hip Slappers (IC)

It was so much fun, we did it again, with one quick change.  Instead of the Jungle Boys, we did

• 10 x Mike Tysons (OYO)

at every court, starting at the far end and working our way back.  1 full lap at the end, and then another round of

• 30 x CDDs (OYO)

And that was really all we had time for.  Mosey the short way back to the flag.  Time.

Pledge

COT

Livermush

Thanks for the nudge, Ponyboy.

Yabba Dabba Doo

15 showed up for an early morning bootcamp brought to you by Gastone. We had lots of fun, and I will try to put it on paper below.

The Thang:

25 SSh

20 Merkins OYO

Mosey to McQuitter wall for 2 sets.

20 3 count dips

20 step ups first leading with left foot then 20 on the other side.

30 Squats

30 Monkey Humpers

Between the 2 sets we ran down the hill and came back up backwards for a little Nurr.

Then we moseyed to the parking garage. (at this point Gastone realized a large hotel had been constructed since last I was at Downtown? hmmm.)

Lunge walk backwards up the slope in garage.

Be honest I was all over the place but we stopped at least 4 times to do 4 different versions of calf raises to 20. We did more lunges, wall sits with marching and more Monkey Humpers.

We king of finished in garage with a circle of fun exercises which Slaw seemed to really demonstrate for everyone. 30 Pick Pounders, 30 Hip Thrusters, with 30 Monkey Humpers. (For a second we sang “In the Navy”)

We moseyed to the wall for some balls to the wall and a little more sitting against wall.

Mosey to the start for a little Mary for the next 5 minutes.

Pledge

The Moleskin:

It was fun, I have missed everyone. I plan on being back out quite a bit so we will see you soon.

Prayers  for all and the one’s that need the most that were mentioned.

Gastone Out!

On morning of December 10th it was raining sideways. Three idiots didn’t let the foul weather hold back their determination. A few others decided to brave the elements only from the parking lot to inside of the Harris Teeter where we discussed The Hero Code Chapter Four – Integrity.

Is Festivus a week long holiday?  Must be since there was a lot of bitchn on the run.  Despite near perfect conditions pax were heard grumbling about post-Christmas party hangovers and generalized gluttony.  Those who made it out also stayed for some words of wisdom from chapter 6 on Perseverance from Wisdom of the Bullfrog.

Announcements:

Beer run from Sargento’s on 12/30

New Years convergence – Please bring a block  for the beatdown and gently used winter clothes for homeless

Prayers for Turtleman and all those going through the holidays with heavy hearts

Two days before Christmas and there was very little Christmas spirit present.  Seemed some of Santa’s Elves were tired.

With no FNGS an abbreviated disclaimer was given, and we were off to the Bunker for warmup.

In Cadence:  SSH x 15 / Grass Pickers x 15 / Imp. Walkers x 15 / Moroccan Night Clubs x 15 / Stretch: R foot over L /      L foot over R / Feet Together /  Right Arm Stretch & Left Arm Stretch.

Mover to the wall for some partner work.  First is Partner Push across the Bunker and back.  Second was Partner Pull across the Bunker and back.  The third partner work was announced and instantly met with a chorus of whining and out right mutiny.  None of these cranks wanted to do Partner Wheelbarrows.  YHC hopes Santa was still watching cuz that was just a poor display of holiday spirit.  So the new third partner workout was Partner 10 to 1.   Partner 1 starts with 10 merkins followed by 10 American Hammers while partner 2 wall sits.  Switch for partner 2 to do their 10 and 10 while partner 1 sits.  Next round 9, then 8 and so on to 1 each.  Second attempt to execute the Partner Wheelbarrow.  Nope!

Mosey through town after a stop at the corner for monkey humpers to parking lot across from Pita Wheel.  Here comes the complaints about the rough paved surface,  YHC stopped explanation of our next round and began to run further down the road, stopping at the corner for monkey humpers and continuing on to the Mill for a 4 corner stack.  First corner 10 Merkins, second 20 Apollo Ohnos, third 30 Squats, forth 40 Flutters starting with merkins at each corner.  Round two stacking 10 Monkey Humpers, 20 Calf Raises, 30 LBC and 40 Air Presses.

Mosey back to the parking lot behind the Mercantile Barber Shop for a Partner Dora.  100 Jump Squats, 200 Mtn Climbers and 300 LBC.

Mosey back to the Yank for a short round of PAX choice Mary before we time is called.

Announcements:

New Years Day Convergence at Sandlot.  All other AOs closed.

Beer Mile – See Preblast.

Prayers:

Turtleman, Montana, Jane Fonda, Traveling PAX and families.

Our announced running route for this morning was Loftin Park. As we set out some took an early turn onto Catawba, but then joined back up with the others. As we came down Park to turn onto Catawba we were joined by Roscoe who had chased us down. After we all looped around Loftin Park there were various routes taken by the PAX to get back to downtown Belmont, but in the end, we all made it back.

Announcements:

• Beer Mile, Dec 30th – reach out to Sargento
• New Year’s Convergence, Jan 1st – Martha Rivers Park, 7:00AM

Prayer Requests

• Turtleman & family
• Friend of Dr. Seuss, stomach cancer surgery
• all those spoken and unspoken

COT

YHC arrived at Midoriyama for a Christmas beatdown with a couple miles of EC to get warmed up. As I remember, it was a little chilly and the 12 PAX who appeared were ready to get after it. This is what happened…

We moseyed to the furthest parking lot for the Thang

The 12 Days of Christmas!!! This routine was recycled from the morning before where YHC sang most of the verses himself. This time, each PAX in order would sing their part each time it came around in the routine. It was going to be fantastic!

Sargento, in my most melodious voice – On the 1st day of Christmas my true love gave to me, a lap all the way around the far island in the lot. When we got to the other end, some of the PAX began complaining that their vaginas were going to hurt with all this running so YHC, being a malevolent dictator, changed course and took us to the small soccer field off to the side. We regrouped and kicked off with Day 2.

Wikileaks (it took quite a bit of encouraging to get Wiki in tune and excited) – On the 2nd day of Christmas my true love gave to, 2 lunges each side plus all the rest in order.

Hunchback – On the 3rd day of Christmas my true love gave to me, 3 jingle balls plus all the rest in order.

Defib – On the 4th day of Christmas my true love gave to me, 4 merkins plus all the rest in order.

Happy Trees (it took a little time to get Trees in tune and excited for the very important 5th day that everyone knows needs special emphasis when singing it, but he got there and was strong by the end) – On the 5th day of Christmas, my true love gave to me, 5 sumo squats plus all the rest in order.

Broke (he was excited) – On the 6th day of Christmas, my true love gave to me, 6 American Hammer plus all the rest in order.

Mayor (he was torque for getting an exercise that doesn’t rhyme easily, at least not for his white hiney) – On the 7th day or Christmas, my true love gave to me, 7 alternating shoulder taps plus all the rest in order.

Montross – On the 8th day of Christmas, my true love gave to me, 8 monkey humpers plus all the rest in order.

EZ Rider – On the 9th day of Christmas, my true love gave to me, 9 big boy sit ups plus all the rest in order.

Oompa Loompa I think – On the 10th day of Christmas, my true love gave to me, 10 CDDs plus all the rest in order.

Radar – On the 11th day of Christmas, my true love gave to me 11 Side Straddle Hops plus all the rest in order.

Chili – On the 12th day of Christmas, my true love gave to me 12 Burpees plus all the rest in order.

With a little time left, we moseyed back and when we got to the finish, YHC offered the site Q his choice of the very special 13th day of Christmas. He chose 8 Count Body Builders and then time was up.

Thanks for the opportunity to lead men!

Merry Christmas!!!

YHC arrived at Martha’s House for the last beatdown of the year. As I remember, it was a little chilly and the 6 PAX who appeared were ready to get after it. This is what happened…

We moseyed the long way to the middle of the baseball fields and did a fellowship lunch walk around the concession hut. Once that was done we kept moseying down to the lowest part of the big parking lot for the Thang.

The 12 Days of Christmas!!! This routine was sung by YHC so that the PAX could get even more in the Christmas spirit.

On the 1st day of Christmas my true love gave to me, a lap around the 3rd light pole.

On the 2nd day of Christmas my true love gave to, 2 lunges each side plus all the rest in order.

On the 3rd day of Christmas my true love gave to me, 3 jingle balls plus all the rest in order.

On the 4th day of Christmas my true love gave to me, 4 merkins plus all the rest in order.

On the 5th day of Christmas, my true love gave to me, 5 sumo squats plus all the rest in order.

On the 6th day of Christmas, my true love gave to me, 6 American Hammer plus all the rest in order.

It was about this time that YHC asked the PAX to sing the corresponding exercise so we could share in the Christmas cheer. It worked pretty well except for one Scrooge-like PAX who refused to sign his part due to what can only be explained as a heart that was several sizes too small that day. You hate to see it.

On the 7th day or Christmas, my true love gave to me, 7 alternating shoulder taps plus all the rest in order.

On the 8th day of Christmas, my true love gave to me, 8 monkey humpers plus all the rest in order.

On the 9th day of Christmas, my true love gave to me, 9 big boy sit ups plus all the rest in order.

On the 10th day of Christmas, my true love gave to me, 10 CDDs plus all the rest in order.

On the 11th day of Christmas, my true love gave to me 11 Side Straddle Hops plus all the rest in order.

On the 12th day of Christmas, my true love gave to me 12 Burpees plus all the rest in order.

With a little time left, we moseyed back the way we came in and stopped at the shack for another round of lunge walks then got back to the start right on time.

Thanks for the opportunity to lead men!

Merry Christmas!!!

We had 6 ruckers and 3 runners at Members Only this morning with Montana joining us for Q Source.  Great to see how well he’s healing from surgery, keep up the good work brother.  Grateful for this group this morning and for the HIM who rolled his eyes yesterday saying he was going to have a late night and doubt he’d make today…….but I knew he would!

Here’s a short excerpt from Q Source that led to some good discussions.

F3 uses the acronym TEAM to encapsulate the Team Development process the Virtuous Leader employs:

T is for Trust: reliance between Team Members–the Virtuous Leader builds Trust.

E is for Equipping: matching the Team Members to its Mission–the Virtuous Leader ensures his Team has what it needs to be Effective.

A is for Accountability: setting and maintaining high Standards within the Team–the Virtuous Leader instills a culture of Accountability within the Team that fosters Teamwork and mutual respect.

M is for Missionality: prioritizing Team Mission accomplishment–the Virtuous Leader never lets the Team Members forget what they combined to accomplish.

Merry Christmas everyone!

Anchorman