Archive for category: BackBlast

President’s Day 2018 Workout #45
27 Post. No FNGs

Ollie/Dauber/El Chapo/Mater/Mickey/Klinger/Froman/Colonel/Ozzie/Brita/Trinity/Ticket/Side Show/Glitch/Romano/Hedge Hog/Fudd/Mad Dog/Honeymoon/Pixar/Splinter/Jimmy Dean/Mother Rucker/Kitty/Stark/Gap/Brute

Started with a lap around NV high school
Count off into 4 groups

Station 1: Top of the Hill
Set 1: 45 Squats
Set 2: 45 Jump Squats
Set 3: 45 Squats
Set 4: 45 Jump Squats

Station 2: Back Parking Lot
Set 1: 45 Lunges
Set 2: 45 Mt Climbers 2 is 1
Set 3: 2 Sets of Wall Sits 45 seconds each set
Set 4: 45 Jump Lunges

Station 3: Pool
Set 1: 45 LBC
Set 2: 45 Full Sit ups
Set 3: 45 Pedal Pushers
Set 4: 45 American Hammers 2 is 1

Station 4: Over by trees
Set 1: 45 Merkens
Set 2: 45 Diamond Merkens
Set 3: 45 Wide Merkens
Set 4: 45 Merkens

Five total laps around school, should equate to 2.15 miles. The theme was 45: 45 Presidents: 45 Minute Work out with 45 Reps. Glad to get out and Q, first Q of 2018 for me.
COT: Prayers for South Florida, Recent fallen F3 Brother/Dauber’s niece and Fudd’s children. Thanks always to the troops for their sacrifice.

Q – Hedgehog
PAX – Sipe, Modell, Gap, Scrooge, Hedgehog
F3 – Core Principals

The Thang: 5 stations (tunes by one hit wonders from the 80’s & 90’s)

#1 – 20 band bicep curls, sprint 80 yards, 20 merkins, sprint back
#2 – 20 band tricep extensions, sprint 80 yards, 20 merkins, sprint back
#3 – 20 band squats, sprint 80 yards, 20 merkins, sprint back
#4 – 20 seated band rows , sprint 80 yards, 20 merkins, sprint back
#5 – 20 burpees, sprint 80 yards, 20 merkins, sprint back

Repeato above

#1 – 40 band bicep curls, sprint 80 yards, 20 merkins, sprint back
#2 – 40 band tricep extensions, sprint 80 yards, 20 merkins, sprint back
#3 – 40 band squats, sprint 80 yards, 20 merkins, sprint back
#4 – 40 seated band rows , sprint 80 yards, 20 merkins, sprint back
#5 – 40 jump lunges, sprint 80 yards, 20 merkins, sprint back

40 band press outs
60 banded mountain climbers

Repeato above

COT: countorama, nameorama, “know your 6” Modell, prayer intentions

2.17.2018

The Q: Honeymoon

The PAX: Mr. Belding, Brute, Bluto, Sideshow, Gadget, Buttermaker, and Honeymoon

The Thang: First, thanks for the opportunity to lead and also shout out to buttermaker for joining us in Sylvania this week. We started with the 5 core principles. Mr. Belding advised me the night before that the hill was a S***show so I decided to change the beatdown up the night before. Lo and behold tho the hill froze overnight and it really was not that bad, but decided to stick with what I changed it to. The PAX got pretty lucky, I was going to make them do A LOT of hill sprints. Instead here is what we did, to loosen Bluto up a little bit we started with:

SSH x100
Squats x75
Merkins x50
Burps x25

Then, as fast as possible:

Lap around Northview x1
Squats x21
Burps x21
Squats x15
Burps x 15
Squats x9
Burps x9
Lap around Northview x1

and then:
Big boy sit ups x50
Tuck Jumps x25
Merkins x40
Squat jumps x25
Squats x30
Burps x25

and then there was MARY:
1 minute of each exercise
Pickle Pounders
Merkins
Shoulder Tap
Side Plank with a Twist (both sides)
Bicycle Kicks
Pickle Pounders
American Hammers

Ended with COT. Prayed for Gadgets friends and their family’s loss of a loved one while on vacation. The families of the people involved in the mass shooting in Florida. Our troops. And that God would continue to shape this group and lead us in our families, our workplaces, and our community. Knocking down pins.

QIC: Modell

6 PAX, 0 FNGs: Rocko, Dauber, Meatloaf, Simple Jack, Model, and Kitty

Kitty, Simple Jack, and Rocko were waiting and engaged in some parking lot mumble chatter as Dauber, Meatloaf and Modell arrived back to the Oasis home base after taking a 1 hr., fast paced pre-beatdown ruck, which was Q’d by Dauber.

Once gathered, we opened up with the 5, F3 principles and began some stretching to loosen and prepare our bodies for the range of exercises we would perform.

Gauntlet Round I:
Headed to the jungle gym, circled up, and as each man took his turn completing 5 man-makers (pull ups), the rest of the group performed continuos squats in cadence. Plenty of squat holds on the down cadence and frog hops on the up cadence. Repeat-o.

The PAX then performed 30 V Ups in cadence and went to the concrete stoops to complete 20 box jumps in cadence.

Gauntlet Round II:
For round 2 we moseyed over to the Start High School parking lot carrying 3 cinder block coupons. Each man handed off the coupon to another about 3/4 of the way to the school.

Once at Start HS we performed 50 LBCs in cadence.

We then split up into 2-man teams. While one man ran to the other end of the parking lot row (about 40 yards) and then back (another 40 yards), the other man performed cinder block tricep dips (minimum of 20, but more if able). This was done 4x.

The planned next exercise was changed when the PAX spotted a young kid running up and down the rows. Dauber said he was probably a wrestler trying to make weight. We ascertained, and that was indeed the case. We invited him to join some of the workout if he wanted. He came over and we broke into 2-man teams. One man ran to the end of the row w a cinder block coupon while the other man performed 5 merkins and ran to catch up w the partner running w the cinder block. The partners switched roles and repeated.

This was done 3-4x and the kid stopped us to say that he felt like he’d made weight!

After our young visitor left, we completed 25 plank jacks in cadence.

Gauntlet Round III:
We moseyed back to Oasis home base w our cinder block coupons. Once back we completed 50 big boy partner sit ups; 2 rounds of bear crawls, side shuffles, frog hops and sprints; a quick sprint; and a core exercise of each man’s choosing.

Ended in COT: count-o-rama and name-o-rama. Spotlight on the 6 – Modell talked about his appreciation of F3 and how the PAX pushes him to be better. He grew up in Cleveland and is a Browns, Cavs, and Tribe fan. His F3 name was given to him against his wishes, as Art Modell was the owner who moved the Browns to Baltimore. BOM included prayers for family members, friends, students and co-workers. Special prayers for community in Florida where most recent school shooting occurred and that God provide us opportunities to connect with young people in ways that keeps them from resorting to violence.

Thanks for the opportunity to Q.
– Modell

3fs, mission, principles

10 PAX: Bambi, Bourbon, Casper, Flo (6:00 pickup), Huffy, Jennay, Mother Rucker, Shakira, Stark, Tupac, Woodstock (Q). Jennay’s dog also rucked with us this morning and did amazing.

The thang – 5.85 miles in ~1:45, 60 & 40 lb coupons for the first hour rusted every 2 minutes. No coupons for last :45.

Moleskin – YHC had a plan to throw down some mileage (7+ routed), get in some simple coupon switching practice, and just overall get back to rucking after personally missing a couple and having a few alternative rucks thrown in (@bambi)…

Well, it’s funny how a simple missed turn can change those plans. Kinda seems like a metaphor for life – even the best laid plans can go screwy with a simple mistake or wrong turn. Being prepared for and accepting of those twists and turns has a major influence on what happens next, both the good and the bad. In the case of this ruck, that missed turn resulted in not being able to attain the mileage desired (bad), but a great 2nd half of the ruck that led to many great conversations with PAX that I see everyday and those that I just met recently – the time, miles, and gloom flew by while discussing the future of our 2 hour rukcus, Spartan race, mountain biking, wrastlin, the merits of a good run, sarcasm and children, new babies/expectant Father’s, and so much more. YHC could also hear the Mumble chatter behind as the PAX rucked and rotated up to take the colors and head the columns. This ruck became every bit of a 2nd f (bonus points @ ticket? 😉 ) and it was amazing. Just like in life, it’s not always going to go according to plan but if you are prepared and adaptable, and surround yourself with great people, amazing things came happen out of the unexpected.

As Rocky said: yo Adrian, I did it.

Oh wait, wrong quote. How about: let me tell you something you already know. Life ain’t all sunshine and rainbows. It’s a very mean and nasty place and I don’t care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward. That’s how winning is done!

This ruck and the wrong turn was nothing compared to some things we are all dealing with like sick kids and injuries, decisions about our futures, and so much more , but these lessons tend to help us train our brains and our spirits to not let speed bumps turn into some insurmountable object. Fight the urge to give up or concede. If you are going to lose, lose on your terms and never go down without a fight.