Category: Backblast

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Soaked

A0: The Gauntlet

QIC: Walkman

PAX:  Free Lunch, Kiwi

Conditions

50 degrees and absolutely pouring. Tons of water on the ground. We all walked up at the last minute and promptly decided to head to the covered area.

Warm up

Jogged to the covered area in the back of the park to start a Deck of Death. On the way, YHC stepped in a giant puddle and soaked his shoes, and realized that any efforts to stay dry were Futile, so we may as well lean into being soaked. So we stopped in the parking lot and completed scissor arms x 10, halo’s x 10, windmill x 10, third grade exercise x 10, and a 10 count of a hamstring stretch requested by Free Lunch (thanks bob evans!).

Used the parking space lines. Broad jumped to the first line, completed 5 merkins, jogged back, completed 5 GT squats. Completed the same sequence to the next parking spot line, adding 5 of each movement. Repeato until the 5th line – doing 25 merkins and 25 GT squats.

The Thang

Modified from the D.O.D and did a 3 man Dora instead. Used the near and far curbs for distance.

Round 1: Team did 350 GT Squats, one person bear crawling to the nearest curb, one holding plank, the other doing the squats.

Round 2: Team did 100 burpees, one person jogging to the second curb, one holding plank, the other doing burpees.

Mosied to the tennis courts – they were too slippery – so moved down to field.

Round 3: Team did 150 American Hammers (HC). One ran to the far side of the field, one held plank, one did the Hammers.

6MOM

Penguins x 20

Frozen Freddies x 20

COT

Short and Simple COT, inspired by NAS. “Say what you do, do what you say, be ultra-about it.”

Kiwi probed into what ‘ultra’ means to us and prompted some good convo.

We all agreed that Michelob Ultra’s were going to show up at Free Lunch’s Q tomorrow!

Great work getting soaked today men!

Walkman

Posted on

11.10.21 – Fix’n for a Flat

AO: Lightning Rod

QIC: Bob Evans

PAX: Slash, Steamy Nix, Free Lunch, Samurai, Docker

Conditions

Cloudy, low 40’s (43F), and not raining nor was the ground too wet

Warm up

  • SSH x 23 IC
  • Imperial Kickers x 12 IC
  • Halos x 15 IC
  • Slow High Knees x 15 IC

The Thang

Mosey to the playground

Split up into two groups of 3 for spacing

  • Group 1 does 15 step ups on benches, 15 calf raises on curb, 5 pull-ups
  • Group 2 does 5 pull-ups, 15 calf raises on curb, 15 step ups on bench (easy count)
  • Group 1 does 15 dips, 15 calf raises on curb, 5 pull-ups
  • Group 2 does 5 pull-ups, 15 calf raises on curb, 15 dips

Mosey to the track for 1 mile

  • 1/4 mile: 100m of Shuffle, 100m of Backpedal, 100m of Shuffle, 100m of Running – LBC’s till the six is in then 12 IC
  • 1/4 mile: 100m of Karaoke, 100m of Backpedal, 100m of Karaoke, 100m of Running – Freddie Mercury’s till the six is in then 10 IC
  • 1/4 mile: 100m of Running, 100m of Crab Walk, 100m of Running, 100m of Bear Crawl – Yeah Thrusts till the six is in then 10 IC
  • 1/4 mile: 100m of Running, 50m of Lunge Walks, 50m of Bear Crawl, 100m of Running, 50m of Burpie Broad Jumps – Flutter Kicks till the six is in

Mosey to the Lightning Rod

We finished a little late and had to cut the workout short.

COT

Thankfulness improves our outlook on life

When we are thankful for the little things in our life like breathing, exercising, gathering in a group etc. this can be a catalyst for living a positive life that encourages others in their daily walk. I think it’s interesting that we call it a walk. During a walk, we can see many things, observe our surroundings in detail that can’t be done on a run, or another faster method of transportation. The surroundings can change, the weather can change while on a long walk and these changes are similar to life. As we go through life, we change, growing wiser, our muscles stiffer, react slower, and have more to think through with the complexities of a world of gray with fewer things that are truly black and white.

For me, the black and white is my faith, exercise with F3, family – though that has morphed into more community rather than blood relatives, and being thankful for what I have. I am really thankful for the men of F3, for what each one of us brings just by showing up, the different personalities, the faithful, the FNG’s and those returning from sabbaticals. I am a more positive man when I’m thankful and more content with what I have. This thankfulness fuels a desire to push me in nearly every area is a cause for a less stressful life, cultivates joyful relationships, and is the encouragement when times are hard.

Last week I found out I had a flat tire at 4:50am right before I was going to Q Lightinging Rod so I quickly texted Lumburgh and he took over my workout. I’m thankful for our relationship and thankful I wasn’t in a car wreck as it was a 3inch 16-penny nail that went through my sidewall. So this week we were Fix’n for a Flat.

Thankful,

-Bob Evans

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(11.08.21) – Parking Lot Pounder

AO: Lightning Rod

QIC: Lumbergh

PAX: Bob Evans, Walkman, Steamy Nix, Free Lunch, Kiwi, Samurai

Conditions

Steamy cold morning! First beatdown of the fall in the 30s.

Warm up

  • SSH x 20 IC
  • Imperial Walkers x 10 IC
  • 3rd Grade Exercise x 10 IC
  • Monkey Humpers x 10 IC
  • Scissor Arms x 10 IC
  • Halos x 10 IC

The Thang

Mosey to the parking lot by the stadium with coupon

  • Start at the top of the lot
  • 5 curls, 5 squats, 5 OH presses, 5 Block up leg raises
  • Run to the bottom
  • 5 burpees
  • Run back to the top, add 5 reps (each round)
  • Repeat (top of the ladder is 5 rounds, then begin dropping 5 reps each round)

Mosey to the Lightning Rod

6MoM

  • 20 Dead Bugs x IC
  • 10 Outlaws x IC (both directions)
  • LBCs x 20 IC
  • CBLs x 20 (reverse crunch)
  • 10 American Hammers x IC

COT

Disturbance To The Status-quo

Leaders influence movement to advantage

A leader is a person who can influence people to do things that they would not have done otherwise. Put another way, but for the influence of the leader, the things done by his followers would not happen. The leader is the agent, the impetus and the proximate cause of his followers’ movement toward the doing of those specific things that he identifies as advantageous. Without him, they would remain static and focused on maintaining the status quo. In the heart of man inertia will reign–absent a Disruption .

The connection between movement and leadership is critical because it presupposes a need for action, a recognition by the leader himself that the status quo is something less advantageous than some other place, a location the leader visualizes and then articulates to his followers. Only then can the leader begin to persuade them to follow him to the new place. He must describe it to them first because people will only overcome their inertia and follow someone if they believe that he knows where he is going. They won’t leave the known for the unknown, no matter how charismatic the leader is.

That’s a wrap

-Lumbergh

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11/09/2021 – Reverso

AO: Gauntlet

QIC: Slash

PAX: Kiwi, Lumbergh, Free Lunch, Danish

Conditions

Low 50s and wet from the rain overnight but clear skies when we showed up.

Warm up

Mosey to box jump stairs

Bear paws (bear hold w/ lifting alternating hand/foot) x12

Bird dogs x12

Fire hydrant turnovers x12 (on all 4’s lift left knee straight back and swing outward and around to starting point keeping it off the ground and bent at a 90 angle). Repeat reps w/ other leg.

Squat jacks x12

The Thang

Ladders

Ascending – Box jump reps up the stairs 

5 reps first step

10 reps next step 

15 “

20 “

25 ”

Bring up the six at the top

Desending back down the stairs

10 L-presses (shoulder press with feet on upper step, hands on lower step and lower head b/t hands, hips should be at 90 forming an L)

8 L-presses next step

6 “

4 “

2 “

Ascending back up the stairs

Crawl bear (aka reverse bear crawl) up the stairs

Descending down the stairs

Decline Peter Parkers (decline merkin, bringing alternating knee to elbow at the bottom of each movement)

10 reps, down to 2 reps

Mosey to field for next exercises

Reserve it

25yd crab walk

25yd walk crab 

25yd bear crawl

25yd crawl bear 

Hold hollow body until 6 is in 

Plank x40 IC  

Heel drivers x30 IC (on back, keeping legs as extended as possible, lift butt as high off the ground as possible (should be a few inches), while driving heels toward butt. should feel hamstrings and glutes firing)

25yd broad jumps

25yd jump broads 

25yd inch worms 

25yd worm inches 

Hollowbody hold until 6 is in 

Low merkin hold 100seconds IC 

Back Racks 100seconds IC 

6MOM

Side plank reach arounds x12 R+L

Back arches x25 IC (on back, lift and hold body off the ground using elbows under your shoulders, squeeze shoulder blades together while holding)

Big Boi x20 IC

COT

“Happiness + Egotism”

I’m reading a self-help-ish book on mid-life challenges. An interesting idea is that to find happiness, you can’t focus on finding happiness for yourself. The thought is that putting too much attention on yourself fuels egotism and creates distance from those things that bring most happiness like relationships and connection to something larger than yourself. 

The recommendation is to focus outwardly without striving toward personal happiness and yet with time it will come. Find a passion that serves others or activity that isn’t an end but a means to itself.  

Lately I’ve been inwardly focused. The kids are demanding right now and I’m hearing inner voices about how hard I have it and how I want more happiness. I want to focus on outward efforts that help others (including my family members) that is less focused on my happiness than theirs.

Free Lunch said the convo reminded him of his reaction when his daughter wakes him up and he’s more concerned with his own sleep than helping her. (I know this feeling!)

Danish offered a counterpoint of striving to focus on our own happiness but seeing it as a way to help others. We should ask ourselves what are the things (like training) that bring joy to ourselves and enable us to bring joy to others?

Rock on, Slash!

Posted on

11-6-21 : Freeze Frame

AO: Lavafield

QIC: 2 – Chainz

PAX: Houdini, Lumbergh, Slash, Danish, Herbie

Conditions

Dark and cold but no precipitation

Warm up

Mosied a lap around the track

SSS x 25 (IC)

Windmill x 15 (IC)

Third Grade Exercise x 15 (IC)

Imperial Walker x 15 (IC)

Mosey around track and head to breezeway

Wall sits with 

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

The Thang – Freeze Frame

Pair up in teams of two. One performs exercise while the other holds freeze pose

Exercise: Merkins (15,20,25)

Freeze: bottom Merkin position 

All hold freeze until all teams have completed exercise. 

Movement:Crab walk across field (short direction)

Mosey back across field 

Exercise: Squats (15,20,25)

Freeze: bottom squat position

All hold freeze until all teams are complete.

Movement: Lunge walk across the field (short direction)

Mosey to back of bleachers

Exercise: hanging rows (15, 20, 25)

Freeze: hanging row top position

Mosey to bleachers 

Teams were faster than anticipated so had to modify with some suggestions from the PAX. 

Bear crawl up bleacher steps

Side shuffle across top

Bear crawl down bleacher steps

Side shuffle across bottom 

Repeat x3

Mosey to courtyard

Wall sits with 

Cherry Pickers x 12 (IC)

Forward Arm Circles x 12 (IC)

Backward Arm Circles x 12 (IC)

OHP x 12 (IC)

Seal Claps x 12 (IC)

OH claps x 12 (IC)

Mosey to field

Airplanes x 15 (IC)

Skaters x 15 (IC)

6MoM

  • LBC, Flutter kicks, planche pulses , side sit-ups, box cutters, planche pulses

COT

Building on the accountability theme that has been going on for a bit. We are not in this alone, there a team here for support in F3 for sure as well as other aspects of our social circles. We need to use those relationships to make ourselves and others accountable. 

Good feedback from the PAX regarding making sure we know how people want to be held accountable. And sharing with others if the methods being used are not productive. 

Posted on

11/5/21 – HR Heaven

AO: Lightening Rod

QIC: Danish

PAX: Bob Evans, Free Lunch, Kiwi, Lumbergh, Steamy Nix,  Walkman

Conditions

WET WET WET

Warm up

SSH x 30

3rd Grade Exercise x 12

Lateral Lunge x 16

Squat sit for 30 seconds

Halos x 12

Mosey to Side

10 x burpee box jump

5 x push up

10 x burpee box jump

10 x push up

5 x burpee box jump

15 x push up

Mosey to the Lightening Rod

TABATHA (60 seconds work, 20 seconds recovery, then everyone move clockwise to next exercise)

  • Squat to over head press with coupon
  • Dips
  • 2 Burpee suicide
  • Mountain Climbers
  • Push up to squat curl
  • Broad Jumps
  • Merkins

1 minute of shaking the body out

Moleskin

Death is a great reminder of how good life is. A neighbor of mine passed away recently leaving behind a young family. It reminded me to look at how good life has been, how precious it is and how much goodness there is still to come.

Posted on

Accountability

A0: The Gauntlet

QIC: Walkman

PAX: Herbie, Free Lunch, FNG (Platypus), Kiwi

Conditions

45ish and drizzly. Thoroughly expected to get drenched but we were mostly dry other than ground work today!

Warm up

Monkey Humpers x 10, Third Grade Exercise x 10, Side Lunges x 16, Arm Scissors x 10, Imperial Squawkers x 10, Imperial Door Kicks x 10, Mosied a lap as a six man run.

The Thang

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

Merkins x 25

Six Man Run with 3 merkins

Squat Jumps x 25

Six Man Run with 3 Squat Jumps

Burpees x 20

Six Man Run with 3 burpees

Bonnie Blairs x 15 (HC)

Six Man Run with 3 Bonnie Blairs (HC)

Lined up on the goal line for Pinwheels. A pinwheel is a 20 yard sprint with a movement done in a complete circle, repeato to the endzone. Completed Plank walks, Big Boy Pivots (big boy, swivel one direction without your hands or feet, repeato until you’ve made the whole circle). Dead Bugs – circles in both directions each 20 yards, and Peter Parkers.

6MOM

Penguins x 15, Frozen Freddies x 15, Side plank reach x 10 w/ side star x 5 – each side. Big Bois x 2.

COT

YHC shared that most of the successes and challenges I see people having in their lives come back to accountability. The people are embrace it, are good at it, and keep trying to be accountable continue to find success in those areas of their lives. People who avoid it, are bad at it, or don’t try it struggle more. It’s impossible to be fully accountable, especially given all the different aspects of our lives – relationships, kids, work, etc. But growing in accountability in each one of these aspects will yield benefits. In order to sharpen our aim, I shared the four things that an accountable person does:

  1. An accountable person does what they say they are going to do.
  2. When they can’t do 1, for any reason, they proactively communicate it to the stakeholders.
  3. They then own diagnosis of their own failure/shortcoming – they have to identify ‘why’ they missed. This includes asking for help if they can’t identify it themselves.
  4. they own taking corrective action – skilling up, better planning, etc. This includes asking for help if they don’t know how to correct it.

Great work today men!

Walkman

Posted on

(11.03.21) – Flat Tire Foley

AO: Lightning Rod

QIC: Lumbergh

PAX: Free Lunch, Dockers, Danish

Conditions

Surprisingly dry day!

Warm up

  • SSH x 25 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Fast High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmill x 15 IC

The Thang

Mosey to the football field. Each round PAX adds a new exercise and increases that movements reps by 5 more than the previous round.

  • 5 Burpees, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, 50 SSH, Run to the other endzone and back

Mosey back to the Lightning Rod

6MoM

  • 10 Flutter Kicks x IC
  • 10 Flutter Jacks x IC
  • 10 Scissor Kicks x IC

COT

Simple ask, went around the circle and shared a personal anecdote of something we’ve experienced recently. Topics such as, God’s plan in even the smallest of moments/things, Importance of sleep, Making time for self development/health, Joy of working on something bigger than your job/role/responsibility and the value you pull from it.

Challenge yourself today to reflect!

That’s a wrap

-Lumbergh

Posted on

Crawdad special

AO: Lightningrod

QIC: Kiwi

PAX: Steamy Nix, Bob Evans, Free lunch, and Ghost

Conditions

Dry, but the rains were coming in shortly

Warm up

  • Mosey to the feild. Start at goalline jog to the 20 line
  • Halos x 15 IC
  • Jog to the 40 line
  • oil derricks x 10 IC
  • Jog to the 60 line
  • Windmill x 12
  • Jog to the 80 line
  • SSH x 20
  • jog to the goal line
  • Merkins

Broken wheelbarrows back across the field switching with your partner at the 50-yard line.

The Thang

start at the far side of the field at the 50 yard line.

10 BDE burpees

Broad jump halfway across the field the short way, switch to crawdads the second half.

10 Rows

Jog back around half a lap to the far side of the field.

Repeat for time.

6MoM

  • 10 Leg lifts together IC
  • 15 x-factors each leg

COT

We talked about go30 and the first of the month. I asked the group what can I do to help support them in their goals as it seems like go30 has fallen off people’s radar.


Free lunch suggested breaking into smaller groups of 2 or three so we can have accountability buddies. most people there were interested in that idea.

Ghost talked about feeling his goals were too small for go 30, but decided his calf exercises would be a good challenge.

I will take the feedback and see if something can’t be improvedC

Cheers!

Kiwi

Posted on

(10.30.21) – Courtyard Clockwork

AO: LavaField

QIC: Lumbergh

PAX: Herbie, Slumberkins

Conditions

Dry and windy with the early sun rising overhead.

Warm up

  • SSH x 20 IC
  • Seal Claps x 10 IC
  • Arm Circles x 10 IC (Fwd & Bkwd)
  • 3rd Grade Exercise x 10 IC
  • Windmill x 10 IC
  • Simple Quad Stretch x OYO

The Thang

Mosey to the courtyard

  • Start at one corner
  • One curl
  • Rifle carry to the next corner (long way)
  • One weighted squat
  • Weighted lunge walk (short way)
  • One Overhead Press
  • Rifle Carry to the next corner (long way)
  • One leg raise (while block pressed up)
  • Shoulder rack to other corner
  • Repeat, adding 5 reps each round (Round 1 one rep, Round 2 five reps, Round 3 ten reps, Round 4 fifteen reps)
  • After 4 rounds, PAX does a mosey lap around the courtyard, wall sit until six is in
  • Repeat rounds but start at twenty reps, adding 5 reps each round (eliminate the rifle carrys in this cycle)

Mosey back to the end zone

6MoM

  • 20 LBCs x IC
  • 20 Flutter Jacks x IC
  • 20 Flutter Kicks x IC
  • 10 American Hammers x IC
  • 20 Big Bois x IC EC
  • 10 Frozen Glute Bridge x IC

COT

Prayer for today

Dear Heavenly Father,

I struggle with worry. So many times throughout my day I catch myself thinking about my problems. I know focusing on my troubles isn’t healthy, but I can’t seem to stop worrying no matter how hard I try. Help me put an end to worry in my life and find peace through Jesus.

Lord, I choose to let my mind dwell in your goodness today. When I start worrying again, help me turn my thoughts back to you by reminding me of your promises. Jesus gave us his peace so that we could live free from worry. John 14:27 says, “Peace I leave with you; my peace I give you.” Let the peace of Jesus overflow in my life. His peace is more powerful than my worrying.

When the cares of my heart are many, I will turn to you. I will rest in your presence and let your Holy Spirit comfort me. Thank you for your Word that says I don’t have to worry about anything. (Philippians 4:6)

In Jesus’ Name I pray, Amen.

That’s a wrap

-Lumbergh