Archive for category: BackBlast

PAX Present: Woodstock, Bourbon, Stark, Gap, Tupac, Ozzie, Splinter, Meatloaf, Bambi, Spalding, Landslide, FLO, Peepers, Rooster

Q: Rooster

The Thang: Round 1- Runner carries the flag up the ramp to the stair intersection. He will lean the flag on the wall securely and take the stairs back down to the circle.
Second Runner will take the stairs to flag, and carry up ramp to top and around to top of stairs. Lean flag securely and return to circle.
Third Runner will take stairs to flag, carry flag back to top of ramp and run down to stair intersection. Lean flag securely, and return to circle down stairs. Fourth Runner will climb stairs to flag and continue down ramp to circle.

While the Runner made his trek ,the PAX was completing AMAP of the following exercises in cadence.

Exercises
o Side Straddle Hop
o Merkins
o LBC- 2 is 1
o Air Squats
o Carolina Dry Docks
o Scissor Kicks-2 is 1
o Squat Kicks -1 is 1
o Shoulder Press -2 is 1
o Supermans- Reverse plank
o Imperial Walkers- 2 is 1
o Monkey Humpers
o Dips
o American Hammers- 2 is 1
o Front Lung 1 is 1
o Catalina Wine Mixer- Plank, one arm down other arm down, one arm up, other arm up, then Merkin 15 REPS
o Ab Wipers- On your six, legs together right then left 1 is 1
o Sumo Wide Leg Squats
o Merkin to Side Plank- 1 is 1
o Reverse Crunch- On your six, Legs Bent, Knees to chest
o Dip with single leg kick
o Box Jump
o Diamond Merkins

Ended in COR, NOR, COT, 6, and Prayer

QIC- Oz

PAX (13)- Gap, Hedgehog, Klinger, Sipe, Brita, Colonel, Gadget, Mickey, H2, Bagels, Pixar, Belding, Oz

Total Mileage: 3.4 miles

The Thang: After reviewing the core principles of F3, the Pax would take off on a run to the Elephant Graveyard (Sylvania Water Tower) and back measuring roughly 1 mile. The beatdown would be performed under a selection of fine tunes determined by the Pax earlier in the day.

Pax would then lineup in the parking lot of pride rock for a ladder series of runs / exercises.

– 10 burpees – 100 yard sprint
– 20 merkins – 200 yard sprint
– 30 American Hammers- 300 yard sprint
– 40 Plank Shoulder Taps- 400 yard sprint
– 30 Klinger Kicks- 300 yard sprint
– 20 Diamond Merkins – 200 yard sprint
– 10 burpees – 100 yard sprint

After the ladder was completed the Pax ventured off for a return run to the Elephant Graveyard to complete another 1 mile run.

Beatdown would finish with “Pax choice” exercise followed by sprints.

– 10 Burpees (Brita) – 100 yard sprint
– 20 Bicycle Kicks (Mickey) – 200 yard sprint
– 30 Jump Lunges (Hedgehog) – 300 yard sprint

COT – Colonel received the honor of “get to know your 6” and spoke of his experience in bringing F3 to Toledo and the Miracle it has become.

Prayers for Gap’s uncle, Brita’s father and the Troops who protect our freedom. Always an honor to lead this group of men.

We had fun in the rain today! These are the brave souls that came today: Bambi, Jennay, Tupac, Shakira, Mr. Bean and the Q, Landslide. We had to modify as we did our interval training in the parking lot. Our sprints were approximately 75 yards. We would run in one direction and do a chest exercise, take our recovery time of walking 25 yards and then sprint back 75 yards, do an ab exercise and walk 25 yards for a recovery. At the end of the sprint where we did chest exercises, the exercises were 1) 25 merkins 2) 10 burpees 3) 25 diamond merkins 4) 10 burpees 5) 25 South Carolina merkins 6) 10 burpees 7) 25 swimmer merkins 8) 10 burpees. At the end of the sprint for the ab exercises, they were 1) 25 LBC’s 2) 10 starfish situps 3) 25 V situps 4) 10 starfish situps 5) 25 American hammers 6) 10 starfish situps 7) 25 LBC’s 8) 10 starfish situps. After this set, for 20 minutes, we played ultimate Frisbee in the mud, in the puddles and on a drenched field.

24 pax Including:
Brita, Chapo, Mailman, Mad Dog, Honeymoon, Ollie, Klinger, Sipe, Cogsworth, Fro, Ozzie, Android, Fud, Colonel, Scrooge, Rhianna, Danica, Mr. Belding, Splinter, Mickey, Kitty, Mayor and Pixar

Ruck: 3.1 miles in the warm, gray, misty gloom. Coupons were a “game time” decision. Splinter and Colonel agreed to the plan. The rain held off when we arrived, so coupons were “on”.

We rucked the “junior golf club” shaped course starting at Harroun Park. See my twitter account @vince_palko

Four quick bursts of exercise every half mile – packs on – 20 squats, 20 Merkins w 20 sec pause after the first 10, 20 squat-presses and 25 Klinger kicks.

Left last “burst” of exercise out of last mile as we needed to get back to our start point.

“Get to know the 6”: Ollie
He shared that “the hardest person to lead is yourself”. Really grateful he shared this. My take:,We don’t have any problem helping our brothers out with how they might handle life but how often are we looking in the mirror to lead ourselves to do what’s right, all the time. Only the man in the mirror knows the answer.

– Prayer intentions
– Android: had seven but only shared two: Eagle Scout committed suicide – Billy, 19
– Sister in law, Val broke arm this morning
– Brita’s dad, Phill. Going in for scan. Wed gets result back
Lifted up these intentions. Shared with the PAX I’ve read books on the afterlife and the one constant in all is that heaven amazing place. Hard to put to earthly descriptors… including music from scores of heavenly angels and wondrous colors not any any art pallet on earth. I didn’t plan on sharing this but was drawn to based on some of the intentions. It’s not to take away how challenging death is but wanted to focus on what was positive about “passing.”

On a lighter note… ‘Twas an honor leading you into a toasty Ruck this morning and not have to peel off 4 layers of clothing when we returned.

“Good shit, boys!”

– Pixar