Category: Backblast

Posted on

12/21/2021 – 25 Days of Christmas

AO: Gauntlet

QIC: Slash

PAX: Lumbergh, StrayCat

Conditions

Frost and light ice on the ground. Crunch, crunch!

Warm up

Squat jacks x15

Halos x15

Bear Plank Merkins x15 (starting in a bear hold position, tip forehead to touch ground while keeping elbows from flaring out)

Overhead press tempo walks from 0-25 yd and back (start with coupon overhead and walk towards 25yrd line while slowly lowering coupon for 5 count, press back up quickly and repeat.

The Thang

25 DAYS OF CHRISTMAS

Start at goal line

25 Coupon swings 

Murder bunny to 25 yard line 

25 burpees jump overs at 25 yard line

Loaded Lunge with coupon to 50yard 

25 single arm rows (each side) at 50yd

Loaded lunge to 75yard 

25 burpee jump overs at 75yd

Murder bunny to 100yd 

25 coupon swings at 100yd

Return to the starting line, working your way back through the movements

ABS

Coupon leg lifts x25

American Hammers x25 HC

X-Factors x25 HC

Frozen Freddies x25 HC

COT

“Foreboding joy”

Things are going well around our house – we’re having a great holiday season – keeping stress at bay, both getting good workouts in, spending quality time with kids (and each other). An interesting and unfortunate feeling can come over me when things are going well – a sense of foreboding joy. Where I experience a fear about the currently happy times coming crashing down in the future. The result is not being able to fully experience and embrace the joy.

The antidote to manage the forebodingness is gratitude. I’m trying to be as thankful as possible for the current moment. Whatever the future may hold, I’m immensely grateful for these happy holiday moments.

Lumbergh shared that he’s looking forward to winding down to focus on quality moments with his family, especially since this week has been busier than expected so far. StrayCat shared about meeting children where they are, instead of who/where we want them to be, which makes the holidays smoother for everyone.

Rock on, Slash!

Posted on

12/16/2021 – Zig Zag

AO: Gauntlet

QIC: Slash

PAX: Walkman, Free Lunch

Conditions

Cold, dark and clear – ready to hammer!

Warm up

Mosey to playground

Pull-ups IC x10

Frozen underdogs IC x20 (grab swing while standing, lean body forward to 45degrees or lower while keeping arms out reached overhead and abs tight in hollow body position. Hold for 3seconds then move back to standing)

Mosey to field

The Thang

Zig zag

Start at sideline on 10 yard line

10 Burpees

Bear crawl to opposite 20 yard line (bring up the six so all do the movements together)

20 HC Bonnie Blairs

Frog merkins to opposite 30 yard line

30 jump squats with touchdowns (hands touch ground, then raise up when jumping in touchdown sign)

Crawl bear to opposite 40 yard line

40 Judo merkins

Jump broad to opposite 50 yard line

50 EC Ankle grinders (in down dog, touch left hand to right ankle. Repeat with right hand to left ankle)

Work back down to the 10 yard line…

(Subbed regular merkins for judo merkins on the way back to speed things up. We made it back for half of the Bonnie Blair’s before time.)

COT

Expressing Holiday stress

We used the time to talk about how we’re feeling right now, extending on Lumbergh’s CoT yesterday.

Lots of topics. Hard times with kids, death/illness and consumerism. We acknowledged that we’re still adapting to a covid world and all of us are going through challenging times in one way are another. We aim to let emotions flow through us and find a balance with our relationship with them – not suppressing, running away from them or fighting with them.

We also talked about happiness not being a destination. We think we’ll be happy when some criteria is met – kids stop fighting, covid eases up, when injuries heal…but if we look hard enough happiness is a state of mind. It’s here now like a blue sky behind dark clouds.

Rock on, Slash!

Posted on

(12.15.21) I’ll Take Core for 1000, Alex!!


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Slash, Bob Evans, Stray Cat, Free Lunch, Steamy Nix, Herbie



CONDITIONS

Snowy I Hope~! Nope.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • Windmill x 10 IC
  • Scissor Arm x 10 IC
  • Third Grade Exercise x 10 IC
  • Slow High Knees x 10 IC
  • Countdown from 5 single leg hamstring stretch, then switch
  • Countdown from 5 Quad stretch, then switch
  • Countdown from 5 calf stretch, then switch, walk feet to hands

The THANG

Partner up the PAX, line up on the endzone, repeat the below

ROUND 1

  • Partner 1 – Big Bois till Partner 2 returns
  • Partner 2 – Bear Crawl to 25 yard line and mosey back
  • Round complete after 250 Big Bois completed

ROUND 2

  • Partner 1 – Leg Raises till Partner 2 returns
  • Partner 2 – Broad Jump to 25 yard line and mosey back
  • Round complete after 250 Leg Raises completed

ROUND 3

  • Partner 1 – American Hammers till Partner 2 returns
  • Partner 2 – Lunge Walk to 25 yard line and mosey back
  • Round complete after 250 American Hammers completed

ROUND 4

  • Partner 1 – Reverse Snow Angels till Partner 2 returns
  • Partner 2 – Side Lunge Walk (switching halfway) to 25 yard line and mosey back
  • Round complete after 250 Reverse Snow Angels completed

Mosey back to LR!

Moleskin

Tips to prevent holiday stress and depression

When stress is at its peak, it’s hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.

  1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones for other reasons, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
  2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events or communities. Many may have websites, online support groups, social media sites or virtual events. They can offer support and companionship.If you’re feeling stress during the holidays, it also may help to talk to a friend or family member about your concerns. Try reaching out with a text, a call or a video chat.Volunteering your time or doing something to help others also is a good way to lift your spirits and broaden your friendships. For example, consider dropping off a meal and dessert at a friend’s home during the holidays.
  3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children or other relatives can’t come to your home, find new ways to celebrate together, such as sharing pictures, emails or videos. Or meet virtually on a video call. Even though your holiday plans may look different this year, you can find ways to celebrate.
  4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
  5. Stick to a budget. Before you do your gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts.Try these alternatives:
    • Donate to a charity in someone’s name.
    • Give homemade gifts.
    • Start a family gift exchange.
  6. Plan ahead. Set aside specific days for shopping, baking, connecting with friends and other activities. Consider whether you can shop online for any of your items. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for meal prep and cleanup.
  7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
  8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt.Try these suggestions:
    • Have a healthy snack before holiday meals so that you don’t go overboard on sweets, cheese or drinks.
    • Eat healthy meals.
    • Get plenty of sleep.
    • Include regular physical activity in your daily routine.
    • Try deep-breathing exercises, meditation or yoga.
    • Avoid excessive tobacco, alcohol and drug use.
    • Be aware of how the information culture can produce undue stress, and adjust the time you spend reading news and social media as you see fit.
  9. Take a breather. Make some time for yourself. Find an activity you enjoy. Take a break by yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.Some options may include:
    • Taking a walk at night and stargazing
    • Listening to soothing music
    • Reading a book
  10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Take control of the holidays

Don’t let the holidays become something you dread. Instead, take steps to prevent the stress and depression that can descend during the holidays. Learn to recognize your holiday triggers, such as financial pressures or personal demands, so you can combat them before they lead to a meltdown. With a little planning and some positive thinking, you can find peace and joy during the holidays.

> That’s a wrap, Lumbergh

Posted on

(12.13.21) The Valley of the Shadow


AO: >Lightning Rod

QIC: > Ghost

PAX: > Stray Cat, Kiwi, Herbie



CONDITIONS

Dry and cold

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Halos x 10 IC
  • Windmill x 10 IC
  • Hillbillies x 8 IC
  • Imperial Walkers x 8 IC

The THANG

Mosey to track N end zone

Warm Up

20 yard square – jog, shuffle, backpedal, shuffle X 3 OYO

ROUND 2

General progression is back and forth across field and up bleechers on west side and up steps on NE side.

  • Station 1: rows x5
  • Station 2 run up stairs in NE corner – ground touch squats x5
  • Station 3 (run back down to endzone): backpeddle to goalpost
  • Station 4 merkins x5
  • Station 5 bear crawl to sideline
  • Station 6 dips x5 at bottom of bleechers (north side)
  • Station 7 mountain climbers at tops of the bleechers x5 hard count
  • Station 8 back to endzone – broad jump to goal post, bear crawl to opposite sideline
  • Repeat adding 5 more reps to each exercise for time

6MoM

  • 30 scissor legs
  • 10 frozen freddies

COT

How to look out for the least of these. PAX considered those in their lives who are overlooked or under-appreciated, especially over the holidays. We considered how we can be intentional about giving attention to those people.

> Ghost out

Posted on

Battle Buddy


AO: >The Gauntlet

QIC: > Walkman

PAX: > Walkman



CONDITIONS

34 and damp! Quarter inch of ice greeted me on the car windows. But clear skies lead to a great workout. Solo was a great mental exercise!

Warm Up (Circle of Pain)

Running solo, YHC jogged a lap, completed scissor arms x 10, neck rolls x 10, windmill x10, Third Grade Exercise x 10, hammy stretch x 10.

The THANG

Ran 2.5 miles doing one lap, 10 merkins, 10 GT Squats, and side leg lifts x 20 with 20 second hold on each side, reapeato.

Plank x 60, side plank x 30 ea till time.

Moleskin

Don’t worry, I saved the real battle buddy beatdown for my next Q, and I’ll share my CoT about year end at that time too 🙂

Walkman

Posted on

(12.11.21) Hurricane Mania


AO: >LavaField

QIC: > Lumbergh

PAX: > Stray Cat, Ghost, Slumberkins



CONDITIONS

Wet wet wet!

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Monkey Humpers x 10 IC
  • Windmill x 10 IC
  • Scissor Arms x 10 IC
  • Third Grade Exercise x 10 IC
  • Imperial Walkers x 10 IC
  • Countdown from 5 single leg hamstring stretch, then switch
  • Countdown from 5 Quad stretch, then switch
  • Countdown from 5 calf stretch, then switch, walk feet to hands

The THANG

Round 1

Starting on the endzone

  • 25 yard gassers to 100 yards OYO

ROUND 2

  • Bataan Bear Crawls
  • PAX bear crawls
  • Q drops and does 5 burpees, then runs to the next HIM up and taps them
  • Keep going till every HIM does 5 burpees (six yells recover)

ROUND 3

  • Station 1: Run a lap around the parking lot
  • Station 2 (back of stadium): Rifle Carry Coupon up the stairs
  • Station 3 (at the top of the stadium): 20 Curls, 10 Squat Thrusters (with block), 10 Rows
  • Station 4 (back down the stairs): Racked mosey down the stairs, drop block at the base of stairs climbed up
  • Station 5 (Parking lot): 25 yard lunge walk
  • Station 6 (Parking lot): 25 yard broad jump
  • Repeat for time

6MoM

  • 20 Block Up Leg Raises
  • 20 Big Bois (feet in block)
  • 20 LBCs

Moleskin

Tomorrow is never promised, reflect on today, What is one thing you are grateful for right now?

> That’s a wrap, Lumbergh

Posted on

(12.10.21) Plant the COUPON


AO: >Lightning Rod

QIC: > Lumbergh

PAX: > Kiwi, Herbie, Steamy Nix, Slash



CONDITIONS

Nice 40 degree start to the day, ground damp but skies were mostly clear for the beatdown.

Warm Up (Circle of Pain)

  • SSH x 20 IC
  • Grab your coupon and mosey to the field
  • Windmill x 10 IC
  • Scissor Arm x 10 IC
  • Third Grade Exercise x 10 IC
  • Slow High Knees x 10 IC
  • Countdown from 5 single leg hamstring stretch, then switch
  • Countdown from 5 Quad stretch, then switch
  • Countdown from 5 calf stretch, then switch, walk feet to hands

The THANG

Round 1

Starting on the endzone, repeat the below

  • 25 curls
  • Rifle carry 100 yards
  • 25 curls
  • Carry the block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Hold plank to the PAX arrives

ROUND 2

  • 25 OH Presses
  • Rifle carry 100 yards
  • 25 OH Presses
  • Carry block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Hold plank to the PAX arrives

ROUND 3

  • 25 Block Up Leg Raises
  • Rifle carry 100 yards
  • 25 Block Up Leg Raises
  • Carry block (dealers choice)
  • Repeat twice
  • Run 400 meters
  • Until the six is in, LBCs x 10 IC, Flutter Kicks x 10 IC, Flutter Jacks x 10 IC, LBCs (heals planted) x 10 IC

Mosey back to LR!

Moleskin

Today its simple:

Love your family. Spend time, Be Kind, & Serve One Another. Make no room for Regrets. Tomorrow is not promised & today is short. Go cease it!

> That’s a wrap, Lumbergh

Posted on

Title

A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Houdini

Conditions

39 and chilly, but dry!

Warm up

All exercises x 12. Scissor Arms, Grady Corns, Third Grade Exercise, Imperial Walkers, Monkey Humpers, Hammy Stretch.

Light jog to the playground.

The Thang

Six man run (one lap, one lead per peson)

Pyramid workout.

Round 1: 10 burpees, 10 GT Squats, 5 pull ups, 10 hanging leg raises

10 merkins

Round 2: 9 burpees, 9 GT Squats, 4 pull ups, 9 hanging leg raises

10 merkins.

Repeato with 10 merkins between each round, descending to 8, 7,6,5 and then back up 5,6,7,8,9 and we ran out of time before completing the final round.

Mosey back to the track.

6MOM

Each x 25: Plank, Penguin, LBX, Frozen Freddie, Core Rocker (x15).

COT

YHC shared that being injured over the last 3 weeks made me realize how much the 2nd F is critical to what we do. I was doing my workouts at home – not nearly the same intensity for multiple reasons, but still physically challenging, but my M made the comment that she could tell I was missing something. The workouts themselves were not having the same impact on my patience, presence, attitude, joy, etc. I missed the gloom, struggling with other men in the same direction. I missed the fellowship piece, and it cannot be decoupled from fitness without limiting the impact. The need for fellowship is real.

The conversation expanded into what motivates/demotivates us and what we could do to be more inclusive and inviting to F3 for current and prospective participants.

Great work today Men!

Walkman

Posted on

12/08/2021 – No-Hand Job

AO: LightningRod

QIC: Slash

PAX: Kiwi

Conditions

Soggy ground but clear (dark skies)! Upper 40s. Kiwi and I soon get real familiar with that wet ground!

Warm up

Mosey to track and end zone

Get ups. Without using your hands, get into and stand back up from these positions:

*On your back

*On your left side

*On your right side

*On your stomach

SSH x25

Quad stretchers x10

3rd grade exercise x10

Windmills x10

The Thang

No-Hand Job

Throughout workout, including transitions between drills, your hands should never touch the ground, use your core and legs to get up. line).

1)

Reverse burpee broad jump 100yds. Broad jump then lay down on your back without hands, do back widows for 3seconds then stand up without using hands.

(Back widows – Place your upper arms on the ground at a 45 degree angle to your torso and point your forearms upward. Squeeze your shoulder blades and drive your elbows into the floor hard, tightening your back muscles. Hold for 3 count.)

2)

3 rounds of (in order)

Reverse snow angels x10 IC

Skater lunges with 3second hold on each 3 count (1, 2, hoooooold, etc) x10 IC

3)

100yards dead bug shuffles (changing directions at 50yards)

4)

2 rounds, in order (ran out of time for 3 rounds)

Squat hold with shoulder circles forward x10 IC

Squat hold with shoulder circles reverse x10 IC

V-Ups x10 IC

5)

Mosey back to LR, and end no hands restriction for merkin closer

Merkins x15 IC

Merkins x10 IC

Merkins x10 IC

Between each round, do 5 count of Handcuffs IC (interlock hands behind back, raise them up and bend over keeping hands locked and raised)

COT

“Restricting to amplify”

In planning this workout, I was reminded that restricting (or limitations) open up new possibilities and can intensify experience. By restricting the use of our hands today, we recruited new movements and muscles. Same deal with getting on your knees to limit momentum when doing overhead presses – removing extra unnecessary movements amplifies the intensity on the muscles being worked.

We often think about this equation the other way around – we need more (time, power, status, money, friends) for more fulfilling experiences. In my life, I realize this isn’t always the case. When I gave up social media about 2 years ago, it released time to focus on other priorities on a daily basis and be more intentional with my time (not getting lost in feeds and streams).

Kiwi shared that it reminded him of inhaling/exhaling. We can’t do one without doing both. Often our society incentives the inhale – taking in more, consuming, energizing – without acknowledging the power of the exhale. The exhale opens space for us to take in more experiences.

Rock on, Slash!

Posted on

Dora Duo

A0: Lightning Rod

QIC: Kiwi

PAX: Ghost

Conditions

45 , wet, but at least the lights were on

Warm up

10x Side Straddle Hop’s
10x Windmill
15 x Halo
15x Third graders
15x scissor arms

The Thang

Mosey to the field. Meet at the goal line.

Doras: out to the 50yard line while other person counts to 100 merkins

11s with Bonnie Blairs and burpees

Doras: 100 squats with runs out to the 50yrd

Lap around the Field

11s with rows and planks. (each 1 in plank is 10 seconds)

COT

For the COT we talked about how my life is moment to moment packed right now. I find myself getting frustrated with any delays or hiccups because I feel like it will derail my whole day. I talked to ghost about what it was like having kids and how he does it. He said he enjoys being able to use kids as a reason to slow down and tell people he has to spend more time at home. Was great to hang out and talk, but the rains pushed us on our way before too long.

Kiwi