Category: Backblast

AO: Lightning Rod

QIC: Stray Cat

PAX: Free Lunch, Ghost, Kiwi, Chair Thrower, Nurse, Danish

Conditions

Dark out here now and in the 50s

Warm up

20xSide Straddle Hop’s
10x Third Grade Exercise
10x Windmillls
10x Imperial Walkers
Mosey to Field

The Thang

50 yds Crab Walk

50 yds Bear Crawl

20 yds Dead Bug Shuffle

80 yds Lunge Walk

20 yds Dead Bug Shuffle

Line up on one side of Field

30 Big Boys, Jump Squat to other side, 10 Burpees, Lunge walk back (repeat until end)

Mosey back where Danish led some Merkins, while StrayCat ran back to get his sweatshirt and keys

COT

Circle of trust was a Go30 Discussion about goals for next month. I shared about my great experience journaling this month and my goal to reduce clutter in my life. The PAX shared about goals they were considering for this next month. The GO30 calendar is set up, so lets get goals up there!

StrayCat Out

AO: Lightning Rod

QIC: Bob Evans

PAX: Free Lunch, Ghost, Danish, Stray Cat, Slash

Conditions

51F, and clear, dark at he start and yes, we nearly got to watch sunrise

Warm up

20xSide Straddle Hop’s
15xHobo’s
10xCoupon Merkins each side
15xImperial Walkers
20xKettle Bell Swings
20xLBC’s

The Thang

Mosey to the football field with the Coupons

Circled up on the field:

Exercise – A – Ramma
With 6 guys this worked out pretty well and starting with the Q each Pax member chose their favorite exercise.
Counter clockwise we did:

20xflutter kicks holding the coupon up over our stomachs.
10×10 count FreeLunch’s Coupon KickAsses (don’t remember the exact name) – with Coupon from squat, chest, extend out,
chest, overhead, behind head, overhead, chest, extend out, chest, squat.
10xCoupon Merkins switching sides over the coupon
Pull-ups from the railing as many as you can in about 1 minute
Broad Jump Burpies across the field (width wise)

Mosey back around the track to the coupons for round two

This time Clockwise starting with the Q

20xKettle Bell Swings
10xCupon Overhead Squat
20xMan Makers
20xBigBoys
2×10 yards and back of Dead Bug (rocking on your back)

Mosey back to Coupons and back to the flag for time.

COT

Circle of trust was a thankful discussion on go30 for me and others for last month’s great encouragement and performance!

Well done Pax. Shout out to Kiwi for holding us accountable. This next month is going to rock!

Closed COT with a thankful prayer for ability to exercise and good health closed out with Number – a – ramma, and Name – a – ramma.

Great work and thanks guys for the encouragement and advice on how to properly count with different exercises!

Good thing I checked Slack Sunday night, because I wasn’t planning on leading Wednesday’s workout. Laying in bed last night, I remembered back to my days in Charlotte and thought of some great workouts by these guys. I knew I wanted to do a workout with Coupons and something I hadn’t done in a while – an Exercise – A – Ramma. I worked on calling cadence, and calling out the exercises…Next Exercise, In Position, In Cadence, Exercise.

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Kiwi, Stray Cat, Walkman

Conditions

52F, which may seem cold but was perfect for this sweaty Q

Warm up

Mosey warm up

Run about 600m including a bunch of different drills and stretches to get ready for the w/o. Finish at the side of school.

The Thang

12 burpee box jumps

4 merkins

8 burpee box jumps

8 merkins

4 burpee box jumps

12 merkins

Mosey to track

Partner up

-Sprint 50yd, 10 inverted rows and then run back while partner HR merkins

-6 man sled push relay. HIMs ground touch squat jump while one HIM pushes a football sled from one side of the field to the other.

Mosey to LR

Lie down on stomach, arms out 6 inch above ground, hold for 10 secs

10 Merkins

Repeat 5 times

COT

You will spend 90,000 hours of your life time at work. That is 1/3 of our life.   

But our brain likes to categorize things, including people, and when people become objects, we feel more disconnected.  In this short practice, you can cultivate a way to feel more connected in life.

Bring someone to mind – a colleague.  

Maybe someone who is different than you. 

Maybe someone that you might have had some minor conflict with.

Breathing in and sliding underneath your judgements.                                                                                                 

This person during the past year has felt untethered,  just like me.

This person has feelings and emotions and thoughts, just like me.

This person at some point  in their life has been sad, disappointed, angry, hurt,  or confused, just like me.

This person has faced struggles at work, just like me.

This person is making mistakes and learning, just like me.

This person has at times been  confused by life, just like me.

This person has experienced physical and emotional pain and suffering, just like me.

This person has experienced moments of peace, joy, and happiness, just like me.

This person has regrets, just like me.

This person wants to do the best they can, just like me.

Now send them good wishes,

May they be well,  May they be happy, May they be healthy,  May they live with ease, just like me.

AO: The Lighting Rod

QIC: Kiwi

PAX: Free Lunch, Samurai

Conditions

62, the sun is coming up later and later. Starting to feel like fall.

Warm up

Windmill x 15

Ass kickers x 12

Sumo-imperial walkers x15

Monkeyhumpers x15

Forward arm circles x 15

Reverse arm circles x 15

Mosey down to the track and around twice. Had each person tell my about their day yesterday with out using a merkin word. I.E every time they use a noun, stop the run and do the same number of merkins as the noun. The next person tells about their day without using verbs, etc.

The Thang

Start on one corner of the football field. Sprint the short distances, jog the long distances as you go around the outside of the field. At each corner perform the exercises. SSH on your back, Bonny Blairs, Peter Parkers, and TickTocks. Repeat, adding en every lap. Finish up with 10 -3 second holding rows and mosey back.

6MoM

Box cutters x 20

Leg lifts x 15

Outlaws x 10 ea way

COT

A big shout out to all of our fellow men running the HTC. It takes work and dedication to do something like like that and it is an inspiration to us all.

Also a big shout out to everyone finishing up their Go30 for the month.

I shared how I really want to see go30 be a big place in the process of F3. Each month as the new month starts we will be announcing a theme that people can choose to participate in or not as they wish. This months theme was suggested by Straycat as “declutter”.

Samurai shared about when he was cleaning out his grandfather’s stuff and realized how much stuff we accumulate. He found when he clears out physical things, it leads to mental, and eventually spiritual space.

Excited to to see everyone again once summer slows down.

Kiwi

AO: Lightning Rod

QIC: Slash

PAX: Danish, Free Lunch, Ghost, Kiwi, Lumbergh

Conditions

57F and clear. Arrived to a giant mulch pile in the middle of the Rod. Tempted to call an audible and make it a shoveling beatdown.

Warm up

SSH x 20

Pickle Bombers X 10

YTW x 15

Donkey Kicks x 10

Shoulder circles forward x10

Shoulder circles reverse x10

Fast High Knees x20

The Thang

Barre Relay

Partner up. First partner runs 400m while 2nd partner does exercises until 1st partner returns. Switch. Exercises:

• O-Rows (lift up to right side, move body to left side and back down. lift up to left side, move body to right side and down. make an “O” back and forth.
• Leg lifts to bar
• Decline Peter Parkers
• Flutter kicks to bar
• Decline shoulder press (feet on ledge, bend 90degrees at hips w/ hands directly below shoulders)
• Pull-ups w/ 1-leg spot (try to keep foot as light as possible on ground)
• Decline merkins
• Starfish splits (face down with knees and hips hanging off of ledge, raise and spread legs out to side and up behind you, should feel it in outer glutes)
• Rolly Pollies (hanging from bar, lean back and bring knees up to bar)
• Tricep Bows (stand at 45deg angle against bar, move toward bar and dip head under, push body back to 45)

Most made it through (or to) the starfish before we moseyed back.

COT

Trying the Opposite Path

I have this week off from work. On Monday, a friend who was also off joined me for a day hanging out at Mt Tabor. We didn’t have an agenda or plans beyond hanging. It was an odd experience at the summit, which is normally a place we’re speeding through on a run or our bikes. Slowing down and hanging out allowed to see things in a new light (and things we’d never noticed before). A refreshing and refueling experience.

It reminded me the importance of “trying the opposite” in life. If I normally go fast, then try going slow every once in a while. If I normally have a workflow to my day at work, try to mix it up. It’s like trying on a new pair of jeans. The old jeans are comfortable and familiar, while new ones feel awkward at first, but expanding the wardrobe brings a fresh look and new perspective.

Lumbergh shared his experience slowing down on a run on vacay. It was so enjoyable, he ended up running a lot faster than he thought. Kiwi shared an improv technique called the “left way” – if your character is skewing a certain direction, come in as the complete opposite next scene. Free Lunch talked about trying to observe our routines from a fresh perspective, even if we aren’t taking time to formally meditate.

My birthday is tomorrow, and Lumbergh dutifully reminded me to take my bday burpees. Here’s to 41!

Rock on, Slash!

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Kiwi, Stray Cat, Walkman

Conditions

48F and the first time in a while that I arrived in a jacket.

Warm up

400m mosey

SSH x 20

Imperial Walkers X 12

Arm Scissors x 12

Hill Billies x 12

SSH x 20

The Thang

Each exercise takes 1 minute. Continue until Q calls time:

• Mike Tysons
• X Lunge
• Merkins
• Flutter Jacks
• Bonnie Blairs
• High Plank
• Frozen Freddie Mercury’s
• Burpees
• Mountain Climbers
• Squat Steps
• Merkins
• Swimmers
• Reverse Plank hold
• Squat touch down jumps
• Heel touches

COT

Communication styles: Have you ever thought about your communication style and if you adapt it to your audience so they receive the message in the way they absorb it? Does the recipient like a story behind a message or do they just want the facts. Are you observing the language used in your group to understand what is tolerated and understood vs what is not? Once you do, you can be more effective in your messaging.

AO: Lightning Rod

QIC: StrayCat

PAX: Danish, Free Lunch, Ghost, Kiwi, Walkman

Conditions

It stays dark now until half way through the workout. Conditions were nice.

Warm up

SSH x 20

Third Grade Exercises x 10

Windmills x10

Imperial Walkers x 10

Slow High Knees x 10

The Thang

Mosey to Play Ground

Circuit one: Rotate through Pull-ups, Dips and Burpees (2 min each, complete circuit 2x)

Circuit two: Rotate through Leg Raises (on pull-up bar), Decline Merkins, Bonnie Bliairs (2 min each complete circuit 2x)

Mosey to Hill

Top of Hill: Manmaker Merkins x 10

Rifle Carry Down

Snatch (Overhead Press with Squat and Coupon starting on the Ground) x 10

Murder Bunny back to the top

Repeat until out of time

Mosey back

Flutter Kick x 20

COT

We talked about the importance of habits. I shared my slow but steady progress on pull-ups over the last 3 months by working on them steadily 3x a week. I shared I found a book about habits. According to the book the three most important ones were:

Diet

Sleep

Exercise

Clutter

We drilled down on clutter, and I shared that I struggle in this area and want to make it a Go30 goal this net month. There were a lot of good insights from the PAX about clutter in our lives (things, people, mental clutter), and things we can do to reduce clutter (Marie Kondo(ing), Journaling, etc). It was a really great discussion, and it gave me a lot of ideas for improvement in my own life.

StrayCat