Archive for category: BackBlast

QIC: Romano
PAX: Dauber, Rocko, Modell, Honeymoon
FNG: Joel “Tha Dude” Pollitz (EH Credit: Honeymoon)

Tha Thang:

6 PAX converged on The Oasis for the beatdown.

Warm-Up
10 Side Straddle Hops

Heat #1
Pairs of 2- Between the 2, complete:
200 push-ups
200 squats
200 big boy sit-ups

While your partner does the reps, other partner picked up a coupon and ran/walked 50 yards and back

Heat #2

Partners run a 1/2 lap, meet in the middle
10 bro-pees
Partners run a 1/2 lap, meet in the middle
10 bro-pees

Heat #3

Jack Webbs to 7
1/4
Frog Jump 20 Yards
2/8
Frog Jump 20 Yards
3/12
Frog Jump 20 Yards
Etc. until we got to 7

PAX offered great thoughts on fatherhood/husbandhood/patience/prayers for all. Romano offered final thoughts and prayers.

QIC: Hustle

8 pax posted for ‘A Rucksack Workout’: Wake, Sideshow, Balco, Mercy, Bluto, Mr. Belding, El Chapo, Hustle. Some guys came from a pre-ruck and I’m sure wanted nothing more to do with their rucksacks but showed up anyway.

We warmed up, doing a seamless transition from SSH, to Merkins, to American Hammers, all in cadence.

Da Thang: 4 cones set up at the top of Mt. Doom about 25 yards apart. We partnered up and each group started at each of the cones. Cone 1- squat thrusters using the rucksuck; cone 2- AMRAP of merkins with the rucksack on then remove once you lost form and finish the set; cone 3- ‘sack swings’ (i.e. kettle ball swings using the rucksack); cone 4- partners stand back-to-back and rotate 180 degrees, passing the rucksack. After each set, we ran to the bottom of Mt. Doom and did SSH doing the same number of reps that was just performed at the cone, leaving the rucksack at the top then running back up. Set 1 was 30 reps at each cone of each exercise, then 25, then 20 (the hope was to do 15, 10, and finish with 5, but YHC wanted to do something else). We had to hold the rucksacks overhead to go to the next cone.

After we all finished set 3 of 20 reps, we circled up. I think some were hoping that this was the COT but YHC had more in store with plenty of time for more exercises. We used our rucksacks and did American Hammers in cadence, stood up after each rep and hopped over the sack, sat back down, until we got to 10.

We then stood up, held the rucksacks in a bicep curl position. Wake started us off, and would lower the rucksack down and curled back up. This was done around the circle until we finished 10 reps, holding the rucksack in curl position until your turn was to lower it. A similar thing done next with rucksack overhead presses, holding the rucksack above, then lowered it once the guy before you lowered it, until we did 5 reps. Finally, we did static flutter kicks, with the rucksuck held above. But we started with 1 flutter kick, then all the way around the circle, then 2, etc. until we got to 5.

‘Learn about the 6’: it was Mr. Belding’s turn, and I think he said might have been his 4th time doing this (maybe he’s starting to do this on purpose??). He was EH’d by Colonel and was one of the first guys to show up at the first beatdown. He let us know what F3 meant to him to which we responded with an ‘AYE!’

The COT finally arrived with prayer intentions for one of El Chapo’s friend with stage 4 breast cancer and her family. YHC ended with ‘The ball of man’.

I appreciate being able to lead you guys, a privilege for sure, and never taking it for granted. Thanks again for the opportunity!

Q: Woodstock
PAX: Stark, Landslide, Bourbon, Buttermaker, Tupac, Flo, Casper, Spaulding

Opened with 3F’s, Mission, Core principles, disclaimer.

Warmed up with cadence’s of SSH, Windmills, and arm circles.

The Thang:
Circled up, and q instructed PAX to find their Wall today. PAX 1 would begin by running down the river possible toward Hood Park, stop at the road closed sign, and come back (~1/4 mile). Once PAX 1 returned, PAX 2 would go, etc. PAX not running did the following exercises in cadence:
Round 1 & Round 2:
Merkins – 25, using down/up cadence
Plank jacks – 25, using 4 count cadence
Burpees – 15, using 6 count cadence

Round 3 & Round 4:
Diamond Merkins – 20, using down/up cadence
Tri level Plank jacks – 6, using 4 count cadence (experimental)
Burpees – 10, using 6 count cadence

Next, we did a Bear crawl in a circle until Q called halt. One by one, PAX completed the called out exercise while remaining PAX held plank. Once all PAX completed exercise, bear crawl was resumed until next halt. Exercises were:
Squats x 10, flutter kicks x 10 (each leg), dips x 20.

Closed with 20 pickle pounders oyo.

Ended in a COT with COR, NOR, and Landslide was the 6.

Prayers were offered for the sick, injured, and expecting Father’s, plus for the beauty of the gloom and all F3 men.

Dealers choice began with F3 mission, 5 core principles and  count O-Ramma.. total of 10 PAX..

The Q has a silly idea to let the group decide what to do, each dishing out the pain, and there was pain involved, HURT SO GOOD. What seemed like a good idea was soon being questioned at least by the Q.

Contributions we as follows:
Bambi – Flower (Sally up) that was a long 4 minutes!.
Bagles – walk like an Egyption – thigh Killers
Gadget – Bear Crawls Crawl Bears (pride is a terrible thing)
Mr. Bending – Side Straddle Hops, Diamond Merkins (why not, more shoulders)
Colonel – Jump Squat knees to hands, Herpies (a special touch to an old favorite)
Brita – Plank Jack w/Shoulder tap, Donkey Kicks (his technique was something to marvel at)
H2 – Mountain climbers, Indian run (more leg work, as if our legs needed more)
Hedgehog – Jump Lunges, plank to Fat Bottom Girls (Never realized how long that song  is and was educated that world record plank is 5 hours, and I was complaining about these few minutes?)
TuPac (Q) – Indian run passing dumb bells
Ended in a COT (and a prayer of Thanksgiving that I survived, said to self)

Thanks to the men up North that welcomed Bambi and I. Always feel welcomed

Today we had Bambi, Jenney,Woodstock, Bourbon, Tupac and Landslide (Q). We initially stretched as we were going to sprint. Four cones were set up in a rectangle, 60 yards X 30 yards. We sprinted the 60yards and walked the 30 yards. At corner on,when it was reached, we did 25 merkins. At the second corner, we did 25 LBCs the first time and then 25 American Hammers the second time through. At the third cone. the first time through we did 25 Swimmer Merkins and the second time we did 25 Diamond Merkins. At the last cone, we did 25 Starfish Sit ups and the second time we did 25 V Sit Ups. We continued this rotation for 30 minutes. We then played Ultimate Frisbee for 20 minutes.