Archive for category: BackBlast

Q – Gap

PAX – Sipe, Jimmy Dean, H2, Mayor, Tupac, Casper, Modell, Balco, Poodle

Opening – Brief rundown of F3 purpose, principles and agenda.

Warmup – Side straddle hops, Run a lap.

The Thang –

PAX maintained a rotation of wall sit/wall jump/wall high knee kicks while each member of the group took a lap around the light poles in the back-parking lot.

(20 Each Leg) Lunge
(20) Burpees
(20) Merkins
Run a Lap

(15 Each Leg) Lunge
(15) Burpees
(15) Merkins
Run a Lap

(40) American Hammers
(20) Plank up/downs – Plank Jacks hybrid
(40) LBC’s
Run a Lap

(40) American Hammers
(20) Plank up/downs – Plank Jacks hybrid
(50) LBC’s (Jimmy Dean request for 10 more!)
Run a Lap

COT – Prayers for Sideshow’s mother/family, Balco in his job search, for the troops, care and caution for the upcoming ice storm and driving. A reminder to complete the Cherry Street Mission survey so we can show our support for the community and this organization.

The Fuse Beatdown 2/10/18

Q: Wake
PAX: Ozzie, Cogsworth, Honeymoon, Pixar, Splinter, Trinity, Brute, Nails, Mary Lou, Rihanna, Ollie

The group circled up for the 5 Core Principles, Disclaimer and a brief overview of the work that would commence. We began with a mosey to the practice field from the parking lot, and ran an outline of the work zone. The freshly fallen 8 inches of untouched snow added a challenge, and a beautiful sight under the yard lights.

Again, we circled up for the warmup which consisted of the following:

25 side straddle hops – 4 count in cadence
30 merkins – 2 count in cadence
25 flutter kicks – 4 count in cadence
1 quick lap

PAX lined up shoulder to shoulder to count off by fours. When numbers were established and explanations were complete, 1s to one corner, 2s to the next corner, 3s to the next corner, 4s to the last corner.

Corner 1: 10 mountain climbers 4 count in cadence
Corner 2: 5 downhill skiers 4 count in cadence
Corner 3: 5 jump lunges each leg in cadence
Corner 4: 10 squat jumps in cadence

In between each corner, PAX run to center for 10 body builders (8 count burpees in cadence)

After being in the center PAX ran back to corner they just came from, and proceeded to run a lap around each corner stopping at the next corner.

We completed all of the above until each corner was done once. We had enough time remaining so we completed two more stations.

On our way back to the parking lot we stopped behind the bleachers and lined up in plank position head to feet for a 12-Man snake bear crawl. Once finished we moseyed back to the parking lot.

Once back to the shovel flag, YHC played the song “Born for Greatness” by Papa Roach. When the phrase “born for greatness” was sung the PAX did a burpee. While we waited for the phrase, we held Al Gore.

Ended in COT with COR and NOR. The 6 today was Trinity. YHC encouraged the PAX to be great based on the lyrics of the song. Be great at home, at work and in the community. However, it doesn’t need to be touted, and doesn’t have to be extravagant. 5 or 10 minutes with a 2.0 could seem like the greatest thing to them. All PAX, not just those in attendance should check out the song for a little encouragement.

Prayer requests for BOM:
Sideshow’ Mom
Patience with emotions
Sincere love and discernment
Troops

Q-Bluto

Pax: Dauber, Ticket, Gap, Mercy, Modell, Mother Rucker & Bluto

The Thang: the goal of this ruck was to get in 3 miles of rucking goodness in about 15 minutes. I didn’t want this to be a lame walk in the park so I asked Mother Rucker to bring some sandbags. So, we added 3 coupons weighing 40, 60 & 80lbs respectively. Adding coupons to a ruck in West Toledo wasn’t the best idea as all the snow from the previous day had created some rough terrain. Luckily the 7 of us manned up and humped those coupons down Grantwood and back around to Castlewood. We got to see Bluto’s childhood home, the house where the first girl he kiss lived, and the house where one of Bluto’s best moments of his 8th year of life happened. We then turned down Roanoke and proceeded down Sylvania Ave. we saw suck historical West Toledo landmarks as the former Nettys, Cosmic Creations Comic shop, Kids Again Collectibles, CD underground, Red Wells and Hollywood Dream Factory. These were all places that Bluto frequented as a kid that are all gone now. We then took a left down Tremainsville and trekked through knee high snow in some parts. We saw Black Diamond, where Bluto worked for 4 years, and then proceeded back to the AO for Gap’s beatdown.

We finished with Namearama, Counterama and a quick COT.

Great job everyone pushing through these less than ideal conditions and hats off to Mercy who posted for his first ever ruck!

Date: 02/10/2018
Time: 7:00 – 8:00 AM
Location: Fort Imagination – Woodland Park

Q: Bourbon
PAX: 15 total – Raven, Coal, Bambi, Virus, Stark, Cobra, Tupac, Flo, Woodstock, Huffy, Rooster, Jennay, Spaulding, Sipe, Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be help outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Mosey to open field area. Conditions were cold, below freezing, and about 6” of snow on the ground. Q chose an open area with snow that had not been trampled on… yet.

Circled around Betty the Bell. PAX all performed 55 LBC’s to celebrate Tupac’s 55th birthday today. Then Q explained the rules of the Let the Good Times Roll beatdown.

Beatdown: 21 minutes of rolling dice; 8 minutes of core; 21 minutes of rolling dice
• Rolling dice: PAX form a circle. Start with one PAX who rolls all three dice. The first number corresponds to the exercise; the second number is the number of base reps; the third number is the multiplier of the base reps. For example: PAX rolls 1-3-4 = exercise one for 12 reps (3 reps x 4 multiplier). Entire PAX suffers the same routine based on each roll and gives 100% until 25% of PAX completes the exercise reps. Once you complete the exercise, you plank in the middle until 25% of PAX are planking. Once 25% complete, we move to the next member of the circle and repeat. For today’s beatdown, the magic number was 4, the first 3 to finish plank, then the fourth rings the bell, we reset and move on to next roll.
o Exercise 1: Merkins
o Exercise 2: Side Straddle Hops (4 count, in cadence)
o Exercise 3: Sprints
o Exercise 4: Lt. Dans
o Exercise 5: Burpees
o Exercise 6: Carolina Dry Docks

• Actual Dice Rolling workout based on PAX rolls of dice:
o 6 x Lt. Dans
o 12 x Burpees
o 4 x Sprints
o 4 x Lt. Dans
o 15 x Burpees
o 2 x Carolina Dry Docks
o 4 x Lt. Dans
o 24 x Side Straddle Hops (4-count, In Cadence)
o 2 x Burpees
o 24 x Side Straddle Hops (4-count, In Cadence)
o 9 x Burpees
o 16 x Lt. Dans
o 4 x Burpees
o 5 x Carolina Dry Docks
o 8 x Burpees
o 24 x Carolina Dry Docks
o 12 x Sprints
o 8 x Sprints
o 20 x Burpees
o 2 x Sprints
o 8 x Side Straddle Hops (4-count, In Cadence)
o 18 x Burpees
o 12 x Carolina Dry Docks
o 12 x Side Straddle Hops (4-count, In Cadence)
o 18 x Carolina Dry Docks
o 20 x Burpees
o 8 x Sprints
o 25 x Burpees
o 4 x Lt. Dans
o 8 x Lt. Dans
o 2 x Sprints
o 6 x Side Straddle Hops (4-count, In Cadence)
o 36 x Merkins

• Core workout:
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank

Count-O-Rama and Name-O-Rama

Tupac was the 6th. A special treat as this was also his 55th birthday.

COT / Prayers and Intentions: Illness that many are dealing with; healing for those that are injured (Zod and others); Bourbon’s interview on Monday; Spaulding’s wife and child due any day; For all those that haven’t posted in a while or haven’t been reached out to yet to learn what F3 means and to get out of the sad clown rut.

2nd F at Lamplight Café