Backblasts - Page 3 of 284

7 reps seems about right

When: 20201030
QIC: Defib
The PAX: Gruber, Defib

2020-10-30 by Defib Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership

Conditions: an excellent fall morning

FNGs: None

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Slaughter Starter (20 Burpees OYO)

The Thang:

Ruck the AO mile
Muster at the picnic shelter each PAX by a picnic table:

Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)
Carolina Dry Docks 7 on Q
Hand Release Merkins 7 on Q
Incline Merkins 7 on Q
Step ups 20 IC (10 each leg)

Rest 1 minute

Back to the Flag for Mary

Mary:

LBC 50 IC

Numberama: 2

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: What is your Why?

Moleskin:

when coming up with how reps of each Merkins to do I thought 10 was too many, then 9 was too many, then 8 was too many, then 7 maybe 7 won’t be terrible, 6? Yeah I could do 6 each pretty handily I think….. so I’ll pick 7, we’ll do 7 reps of each over and over again 😂 I applauded Gruber for his consistency with posting. I’ve been having a hard week I was finally able to get back to more of a normal yesterday. I finally feel back to normal today. The weather was excellent for some hard work.

“Rucking [verb] – walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too” – goruck.com/rucking-101

Outhouse Returns to Q at the Den

When: 20201030
QIC: Outhouse
The PAX: Mr. Feeney, Olaf, Cornhole, Tinder, First Act

2020-10-30 by Outhouse Leave a Comment

Conditions: 61 and comfortable

FNGs: None

Disclaimer: GIVEN WITH PRIDE

COP:

SSH 20 IC

TTT 10 IC

The Thang:

We performed an isometric workout this morning.

exercises were as follows:

Curls, Ballerina toe squats, tricep extension, lunge, shoulder taps, curb dip, narrow stance squat, X and O, then each PAX took a chance to choose their own ISO exercise, after round was complete we started back a the beginning. Made it half way through round 2 before moving to Mary.

Mary:

American hammer x 25 IC

Heel Touch x 25 IC

Numberama: 6

Namerama And Pledge: Done with pride

Announcements: Ruck for hunger, and Turkey convergence.

Prayers and BOM : Done

Devo:

The Lord is my light and my salvation — so why should i be afraid? The Lord is m fortress, protecting me from danger, so why should I tremble? Psalms 27:1

In time of fear, doubt, pain, or turmoil turn to prayer. In Him we will find our guidance comfort and calm. If unable to find it there yourself reach out to a known source or another HIM who can help find what is needed. Our brothers are a source unprecedented faith and knowledge.

Be Your Own Hero

When: 20201030
QIC: Repo
The PAX: Professor, Old Flame, Space Cowboy Sugar Mountain, What?!, Goober, Grasshopper, Pretzel, Flo, City Slicker

2020-10-30 by Repo Leave a Comment

Weather: 61 and windy

WarmUp:

The Jaw Flap OYO

The Thang:

PAX ran

Pledge

Announcements: Swamp Fox Ultra 11/10-15, Ruck for Hunger 11/21, Christmas Party 12/10, Ugly Sweater 5K 12/12, Cocoa Cup

COT

Devo: Be Your Own Hero

As Gary Cantrell says here, while we may look up to the elite athletes. There are heroes in our own midst. The PAX that runs his first 5K after a lifetime of being a sad clown, the guy that quits smoking and runs a half marathon months later, the man that overcomes cancer to crush an Ironman. We see these heroes at every AO, and YHC is immensely grateful to have HIMs like this in his life.

Running? Up the Hill? Backwards? Terrible Idea

When: 20201029
QIC: Flo
The PAX: Milton, Microwave, Hospice, Old Flame, Good Times, Space Cowboy, Schrute, Splinter

2020-10-29 by Flo Leave a Comment

COP: SSH, Imperial Walkers, Hillbillies, TTT, LBAC’

THANG: Mosey to Jingles Hill and complete two rounds of Sevens

Round 1: Merkins and Flutter Kicks

Round 2: Merkins, Monkey Humpers

In between exercises run backwards up the hill and forward down it.

MARY: WWI Sit-ups, Pickle Pounders

DEVO: “Benaiah son of Jehoiada, a valiant fighter from Kabzeel, performed great exploits. He struck down Moab’s two mightiest warriors. He also went down into a pit on a snowy day and killed a lion.” 2 Samuel 23:20

YHC encouraged the men to trust God when being called to a hard task. Take on the lion like a mighty warrior and trust God in the outcome.

Doing Math at The Jones

When: 20201029
QIC: Stalker
The PAX: Stringbean, Dorothy Mantooth, Suave, Lotta Love, Nacho Libre

2020-10-29 by Stalker Leave a Comment

INTRO: Here’s a fun fact: Park Circle has a diameter of 820′, giving it a circumference of 2,575′ or 0.49mi. There are eight intersections at Park Circle that are 322′ apart, creating a wheel with a spoke every 45°. Such symmetry satisfies YHC’s OCD. 5 other men joined in the maths, running about 1.5mi in the process.

COP: TTT, World’s Greatest Stretch

THANG: Mosey the 1/2 mile to Park Circle.

At 0° – wide merkins x10 (in cadence), sprint to next intersection.

At 45° – wipers x20 (in cadence), sprint to next intersection.

At 90° – mtn climbers x30 (in cadence), sprint to next intersection.

At 135° – sumo squats x40, sprint to next intersection.

At 180° – inchworm merkins x50, sprint to next intersection.

At 225° – low plank x60sec, sprint to next intersection.

At 270° – overhead claps x70 (in cadence), sprint to next intersection.

At 315° – calf raises x80, sprint to next intersection.

At 360° – SSH x90, sprint to next intersection.

Mosey back to the AO, stopping along the way for 100’s.

MARY: rocking horse LBC’s, flutter kicks

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO:

Buddy Block Work

When: 20201026
QIC: Microwave
The PAX: Placebo, Woody, Cold Cut, Major Dad, ACDC

2020-10-27 by Microwave Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 65

FNGs: None

COP:

SSH, TTT, DQ, LBAC

The Thang:

The Pax grabbed some blocks and headed to the top of the Triangle of Perception and partnered up.

1st partner: 20 overhead press, 20 curls, 20 inclune merkins on the block

2nd partner: bear crawl, lunge walk, crab walk,, lunge walk until partner 1 finished, then SWITCH.

4 sets on the block, per person

SET 2

Partner 1: 10 dammits, 10 WWI sit ups, 10 IC flutter kickers

Partner 2: cherry picking, then rotating squat walk until partner 1 finishes.

3 Sets per person

Mary: None, ran out of time

Numberama: 6

Pledge and COT

Announcements: Ruck for Hunger – 11/21

Devo: None

Moleskin: Whatever was on Major Dads mind

Give Me the Readers Digest Version – Bedrock

When: 20201027
QIC: Stalker
The PAX: Splinter, Easy In, Chum, High Stick, Waldo, Sakrete, Fish N Chips, Old Flame (respect), BTB, Repo, Paw Patrol, Double Trouble, Sugar Mtn

2020-10-27 by Stalker Leave a Comment

INTRO: This mornings’s offering was a simple but effective BC, combining upper body, core, legs, and a little cardio for good measure. 14 men joined in the fun.

COP: LBAC’s, merkins

THANG: Indian run to the entrance: derkins, merkins, inclined merkins, bench dips.

Indian run to the scoreboard: pullups, hanging crunches.

Run to the ballfield: crawl bears w/ bear squats.

Run to the gravel parking lot: Relay sprint to the flag.

At the flag: curls x60, OHP x30, Squats x100

MARY: wipers over the block, 100’s

Numberama, Namerama, Pledge, Announcements:

BOM:

DEVO: Matthew 6:7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words.” Like most conversations, your conversation with God should be simple and to the point – The Reader’s Digest version.

I Saw A Tire

When: 20201027
QIC: Milton
The PAX: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice

2020-10-27 by Milton Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 60

FNGs: None

COP:

Slaughter Starter – 20 Burpees OYO

The Thang:

Mosey around downtown

Stop at the fountain in front of the bank:

Decline Merkins – 20 – OQ

Squats – 20 – OQ

Incline Merkins – 20 – OQ

Step-Ups – 20 – OQ

Moesy around downtown

Stop at the field by the YMCA:

2 pax flip the tire then do a burpee, remaining pax duck walk behind while they await their turn

Mosey around downtown

Stop at the parking garage:

Squats – 20 – OQ. Take the steps to the next level. Squats – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Merkins – 20 – OQ. Take the steps to the next level. Merkins – 20 – OQ. Rinse and repeat to the top. Run down the ramps to the bottom.

Mosey around downtown:

Stop at the fountain in front of the bank:

Step-Ups – 20 – OQ

Mary:

WWII Sit-Ups – 20 – OQ

American Hammers – 20 – IC

Jane Fondas – 20 – OQ

Flutter Kicks – 50 – IC

Numberama: 7

Namerama: Grits, Pretzel, Splinter, Space Cowboy, Schrute, Hospice, Milton

Pledge and COT

Announcements: Ruck for Hunger – 11/21

Devo: James 1:19. When you are in an argument with your spouse (or anyone). Listen to understand not to respond.

Moleskin: Pretzel focused on his right side this morning. He is going for that fiddler crab look.

Q’less Creamer

When: 20201025
QIC: Everyone
The PAX: City Slicker, Placebo, Space Cowboy, DT, Hot Tub, Milton

2020-10-25 by Schrute Leave a Comment

Weather: humid and moist 68 degrees

warm up: waiting for the Q

The a Thang.

all ran various routes and on I am sure is the Milton 5 miler

COT: thanks to City Slicker and Placebo for stepping as Schrute slept pass the alarm.
nothing feels worse than calling the Q and missing it.

the Standard tarnished this AM m

Rounding the Bases

When: 20201023
QIC: Defib
The PAX: Gruber, FNG (Achilles) (Resect), Defib

2020-10-24 by Defib Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership

Conditions: 68, 97% Humidity, Astroturf was soggy

FNGs: 1 FNG! Michael Cook, 57

Disclaimer: Push yourself, don’t hurt yourself. Modify as needed

COP:

Straight to the Thang!

The Thang:

Grab a block for our FNG and head out to the Wiffleball field!

1st base: Curls for the Girls 15 on Q, Cusack to next base
2nd base: Squats 15 on Q, Cusack to next base
3rd base: Hand release Merkins 15 on Q, Cusack to next base
Home Plate: Squats 15 on Q, Cusack to next base

Repeat the bases with the same exercise doing 14 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 13 reps, still Cusacking between bases.
Repeat the bases with the same exercise doing 12 reps, still Cusacking between bases.

Move out to the road then Cusack to the flag, only move if everyone’s block is up. Move out again once everyone’s block is up

Stow block then time for Mary!

Mary:

LBC 20 IC
Dying Cockroach 20 IC
Iron Cross 20 on Qn Q
Rinse and Repeat until Time is called

Numberama: 3

Namerama And Pledge: ✅

Announcements, Prayers, BOM: ✅ 🙏

Devo: none today, spent the extra time naming Achilles

Moleskin:

YHC was ready to work out by my lonely self when 2 vehicles rolled in with just a minute or two before 0500 and one of the faces was a new face; we had ourselves an FNG! Michael Cook was in line to vote yesterday and a guy beside him in line was talking about F3. He couldn’t remember the guy’s name, but he was tall and told him that it’s been a while since he’s been to an F3 workout. Our FNG was trimming branches from a tree some months ago and fell off the tree hurting his back and his heel. His activities have been limited because of his back and especially his heel and thus Gruber came up with Achilles! And add that Achilles is 57 years old and did every single rep that we did on his first day. I was impressed! And I hope he didn’t get too sore and that he’ll come back!