Archive for category: BackBlast

DATE: 1/30/18
COUNT: 19 brave PAX posted in the 14 degree gloom this morning
QIC: Android and Mater
PAX POSTING: Sipe, Colonel, Mickey, Klinger, Danica, Trapaze, Hustle, Froman, Worm, Jimmy Dean, Wake, Brute, Ollie, John Henry, Trinity, Cousteau, uh…Rihanna, Mater, Android

The core principles of F3 were eloquently recited by Mater. Then the PAX were reminded that they are there at their own risk. No one is forcing you to be there, especially if you HC then switch to another AO even though it is a brothers VQ.

Warmups commenced with Mater leading 20 SSH, followed by 40 flutter kicks while holding your ruck in the air, followed by 10 of what we can only call the “Android” (no one is quite sure why, it just is). The Android consists of a squat while holding your ruck, then a curl with your ruck, then a shoulder press with your ruck to a 6 count. YHC wanted to continue with the beatdown but time was wasting and people get salty when we run over time so the Q was handed off to Android to lead us on a ruck. The PAX were reminded that as HIM’s we need to look out for our community and pick up any trash or items strewn along the route.

The Thang:

The ruck commenced with Android proudly leading the PAX with the shovel flag at a reasonable 16 minute per mile pace from Haroun Park south along Main Street. The route turned along Convent then into Lourdes College (or is it university?? Who really knows??)

Upon turning into Lourdes, the PAX noticed some items along the side of the road. Two 40 lb. sandbags were picked up and carried. Android continued the ruck through Lourdes College where we found two 70+ lb. logs that were picked up.

The route continued through Lourdes where a few more items were found (two 60 lb. sandbags and two cinder blocks). At the half way point, at the intersection of Lourdes and Convent, the PAX had collected two 40 lb. sandbags, two 60 lb. sandbags, two 70+ lb. logs and two cinder blocks. Let it be noted that work needs to be done on passing the coupons lest we get accosted by a Cadre at the GrowRuck.

The route continued south of Convent through the neighborhoods to Brint back to the Lourdes path between Brint and Convent. The PAX were stopped every 3-4 minutes to switch the coupons. Those without coupons did 10 merkins at the changes.

The ruck proceeded back to Haroun Park from Lourdes. The stats: Android led us on a 3 mile ruck at a 16:25 minute per mile pace with 8 coupons and merkins with packs. Definitely no walk in the park.

Ended with NOR, COR, COT. Prayers were offered for Mickey’s mother-in-law and Android lead us in a closing prayer. Thanks to all who posted. It was an honor for Android and YHC to lead this fine group of PAX

The ROOSTER CIRCUIT

PAX in attendance:

Casper, Peepers, Stark, Bourbon, Virus, Tupac, Buttermaker, Venom, Landslide, Spaulding Woodstock, and Rooster

Morning began with the Mission Statement, 5 Core Principles, and a COR

Four station established with four movements at each. PAX was broken into groups of 3 and sent to each station

STATION 1
25 Merkins
25 Situps
25 Apple Pickers
25 Air Squats

Station 2
25 Burpees
25 Side Straddle Hops
25 Should Press
25 High Knees

Station 3
25 Squats with 60lb sandbag
25 LBC
25 Plank Jacks
25 American Hammers

Station 4
25 40lb Sandbag Snatch
25 Toe Touch Box Jumps
25 Dips
25 Scissor Kicks

This was repeated for the full time allotment

6:07am time was called and all members circled up for COR, NOR, 6, and prayer

Special shoutout to Bourbon who completed the movements with a weighted vest on!!! And STARK for bringing the sandbags!!!!

NICE WORK EVERYBODY

Pre-Beatdown run
Q – Hedgehog
Pax – Colonel, Splinter, Ozzy, Hedgehog

F3 core principals

The Thang
3 mile run (7:34 pace)

COT – deferred to the end of the Beatdown

QIC: Modell

12 PAX posted: Gap, Flo, Mayor, Hedgehog, John Henry, Sipe, Nails, Sideshow, Mater, Tupac, Valdez, Modell

-OYO stretching while I kicked off with F3 principles.

– Warmup: Counted off by 2s to partner up for the rest of the morning and started with a quick lap around Southview HS.

– Ab Medley: Broke into 2-man teams to complete 200 “American Hammers”, 250 “Crunchy Frogs”, and 300 “Hundreds”. One man performed the exercise while the other took a run across the parking lot, performing 3 sets of “Absolutions” at the 20 yard marker, 5 “Burpees” at the 50 yard marker, and then running back to switch with his partner and pick up on the exercise where the partner left off. This was repeated until reps of all 3 exercises were done.

– With time left to spare, the PAX engaged in a game of duck-duck-goose, 1 round of Guantanamo, and 10 sets of Absolutions in cadence.

– COT: We ended with count-o-rama. Sipe was the 6 and spoke on what F3 meant to him, why he comes out, and how he got his name (He is a Steelers fan and was given his name by members of the Cleveland PAX. Sipe was the last name of a Browns QB in the 70’s… supposedly the last good one, but some begged to differ!) Continued with name-o-rama and ended with prayer requests and intentions for various men in the PAX, their family members, and friends.

Thanks for the opportunity to lead!

– Modell

Q- Honeymoon

PAX- Honeymoon, Simple Jack, Romano, Froman, Mother Rucker, Dauber, Jimmy Dean, Meatloaf, Gap, Hustle

Opening – Core Principles

The Thang-

Each PAX brought their sacks and used them during the beatdown. The workout incorporated a deck of cards and seven different exercises: squats, kettle bell tosses, diamond merkins, merkins, overhead press, curls, flutter kicks, and a good ol’ lap around Close Park. Each card had an exercise and the number of reps of the exercise was dependent on the card. Every Ace meant a lap, 2 meant two reps, three meant three reps, so on and so forth. It was an honor to lead the group.

COT- prayers of healing and to be stronger men.