Category: Backblast

Posted on

(03.06.21) AO Dosey Doe


AO: > LavaField

QIC: > Lumbergh

PAX: > Tater Tot, Andy, 2 Chainz, Cherokee, Samurai, Slash, Danish



CONDITIONS

Beautiful day at LF! 39 degrees to start, warmed up as the PAX got moving. Clouds parted and some bright orb popped out to greet us. Lot’s of mumblechatter today, PAX was awfully spicy…so we kicked up the effort level on the beatdown.

Warm Up (Circle of Pain)

  • 400m Mosey
  • Windmill x 20 IC
  • Imperial Walkers x 15 IC
  • Slow Squats x 15 IC
  • Monkey Humpers x 10 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

> 4 stations of work (3 rounds of each w/ partner)

Station 1 (Stadium)

  • Frog Hop up stadium stairs + 10 Merkins EC, Mosey down back side of stadium to partner (Partner 1)
  • Single leg step ups till Partner returns (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Mosey to Station 2

Station 2 (Baseball Field)

  • Bear crawl up hill, 10 Decline Merkins EC, Bear Crawl down hill (Partner 1)
  • Coupon Curls (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Rifle carry to courtyard (other partner broad jumps alongside, switch half way)

Station 3 (Courtyard)

  • Murder Bunny to the end of the courtyard, 10 Incline Merkins EC, Murder Bunny back (Partner 1)
  • Squat (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 3 of each
  • Racked carry to track (switch half way to other partner, other partner Al Gore’s Through the Woods)

Station 4 (Track) – Only completed on round due to time

  • Lunge Walk to 50 yard line, 10 Pull/Jump Ups EC, Run back (Partner 1)
  • Big Bois (Partner 2)
  • After Partner 1 finishes, switch exercise
  • Each partner does 4 of each
  • Mosey to endzone

6MOM

  • Flutter Kicks x 15 IC
  • Flutter Jacks x 15 IC
  • Pickle Pounders x 10 IC
  • Pickle Draggers x 10 IC
  • Plank to finish

Moleskin

Men make history and not the other way around. In periods where there is no leadership, society stands still. Progress occurs when courageous, skillful leaders seize the opportunity to change things for the better. —Harry S. Truman

A Shared Leadership Team requires Trust, Shared Virtue and mutual Competence between its Members

Trust is critical within a Shared Leadership Team (a SLT) because the decisions the Team makes will result in Outcomes that affect the larger Group. The SLT of a Community or Organization is ultimately responsible for the well-being of all its Members. As the proverb goes, for lack of guidance, a nation falls. If the SLT provides poor guidance the Group cannot Prosper. Knowing that, the Members of a SLT must have absolute Trust in each other’s motives and judgment. If they cannot rely on each other, the Group they serve cannot rely upon them.

Shared Virtue is unity in the Group’s Essentials. The Essentials are those Standards of moral excellence that cannot be compromised. Some Essentials are universal (in that they apply to all SLTs) while are others are specific (in that they are unique to a specific SLT).

The universal Essentials for all SLTs are F3’s Leadership Virtues:

  • Candor: graciously telling the hard Truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, Standard or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh

Posted on

Us vs Stairs


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Lumbergh, Slash, Samurai, Walkman



CONDITIONS

Cloudy and 41F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X20 Left, right jab

x20 Donkey Kicks (10 on each side)

x20 3rd grade exercise

x20 Thigh stretch (leg across other leg thangy, x10 each side)

x20 butterfly stretch

The Thang

Mosey to the 3 sets of stairs leading down to the track. Some chatter about all of our asses and thighs still being sore from Slash’s epic lunge beatdown on Wed. Announcement was made to LET ALL GAS OUT NOW because next exercise will be DANGEROUS if crop dusts are present.

Us vs Stairs

Pax line up at the top of the stairs in pairs of 2s. With each set of 2 behind the other set of 2. We all get down in bear crawl position.

Proceed to bear crawl down the stairs, giving pair in front a decent amount of lead time. Once the bottom is reached, clear out of the way of incoming PAX but do not get out of bearcrawl/plank position. Once all PAX are done, proceed to go up the stairs in reverse bear crawl making sure to give lead time to PAX in front. Once at the top again, repeat to go down.

We ended up struggling going up and reverse (it is a serious shoulder/tri beatdown), and most of us modified to go up facing foward about a third of the way through.

Short recovery and start of Arm Circuit

x20 arm circles

x20 seal claps

DORA

partner up and begin at one end of football field. One partner runs and other partner does exercise, reaching numbers below as a team. Plank/Squat til all pairs complete.

x200 Merkins (first 100 wide grip, second 100 t push ups)

x150 W supermanish exercise. Hands in front starting on floor, raising up with back, brings arms back into W shape, squeezing shoulder blades together, and concentrating on the back.

6MOM

No time left. We had a mishap with Slash coming back to courtyard. He stepped on a sprinkler and rolled his ankle pretty good. Walkman immediately lent him a shoulder, and Herbie later brought him an icepack. Great teamwork to help a fellow PAX. Lumbergh said NO MORE SHORTCUTS. Good lesson for this workout, and life as well. I agree.

Moleskin

We discussed my new job, and I just found out my company will allow almost all of us to be permanently remote both domestically and in approved locations internationally, Italy being one of them. My wife has been wanting to go back to Italy for awhile, and we may very well do that in the near future.

Lumbergh was recently promoted to a new role. Although he seems pumped, having to coordinate with colleagues in Germany has been difficult due to different timezones. We all gave him a big congrats.

Moment of silence for prayer/positivity.

Over and out,

Bunny

Posted on

3/3/2021 – 10 to 10

AO: Lightening Rod

QIC: Slash

PAX: Herbie, Lumbergh, Walkman, Beach Bum, Bunny, StrayCat, Samurai, Danish

Conditions

36F and dewy but not an drizzle of rain…yes ANOTHER dry morning! Beach Bum coming back to bring great energy to the PAX. 9 STRONG and on time this morning!

Warm up

SSH x 15

Imperial Walkers x 15

Fast High Knees x 10

Yudo Merkins x 10 (down dog to up dog flow)

Windmills x 15

SSH x 15

Squat Reaches x 10

The Thang

Mosey to field

Shoulder warm-ups: 10xForward Arm Circles, 10xReverse Arm Circles, 10xSeal Claps

“10 to 10″ OYO

Start at 10 yard line. Do 10 merkins. Lunge while stretching torso toward forward leg to the opposed 10 yard line. Do 10 merkins. Squat shuffle with hands behind head (hold squat position while moving laterally) back to opposing 10 yard line.

Repeat above until 100 merkins complete.

Most didn’t make the whole thing, so Q brought the PAX back to the original 10yd line for everyone to complete their 100.

Mosey back to the LR at 6:15.

Moleskin

Reframing our perspective can change our outlook and behavior.

I put an offer in on our neighbor’s house last night! It immediately made me think about what was lacking in our own house. When, in fact, our current house (and situation in life generally) is FULL of abundance. There are literally a billion people who would trade their circumstances for ours. Realizing all I’ve been given and the abundance around me encourages me to live w/ a full heart and positive outlook. I realized it’s like the merkins we did today, which felt like a breather compared to the legwork, ha! How can we reframe hard experiences as positive/educational/beneficial/easy ones?

Posted on

3/1/2021 – Winter ‘Form’al

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Lumbergh, Walkman

Conditions

38F, crisp and dry. Dry? Yeah right….no, seriously…it was dry today!

Warm up

SSH x 20

Imperial Walkers x 15

Fast High Knees x 15

Butt Kickers x 15

Side Lunge x 12

3rd Grade Exercise x 12

Jane Fondas x 15 each leg

The Thang

Mosey round neighborhood and getting in 100 Merkins before getting back to LR

Each exercise interspersed with a bear crawl or lunge from bench to bench:

Dips

Plank touches

Peter Parkers

Burpees

Big Bois

Squats

Plank

Flutter kicks

Mosey/Merkin to round out 200 merkins for the morning

Moleskin

The order of operations

“If you put the jelly on before the peanut butter, the sandwich will fail.

And if you try to spread the peanut butter on the plate and then add the bread, it will fail even worse.

Like so many things, the order is not optional.

And yet, we often do the least-scary or easiest parts first, regardless of what the order of operations tells us.“

The importance of form when going through our exercises

Less soreness

Proper engagement of muscles

Wider range of motion

More time under tension

Went through good form for the following exercises:

Squats

Lunges

Merkins

Plank

Flutter kicks

Posted on

2/27/2021 – Iron Pax practice

AO: Lava Field

QIC: Danish

PAX: 2 Chainz, Andy, Cherokee, Samurai, Slash, Stray Cat

Conditions

41F. A bit of a nip in the air but the sun came out and made us all smile.

Warm up

Lap of the track

SSH x 20

Fast High Knees x 15

Butt Kicks x 15

Side Lunge x 12

SSH x 15

Jane Fondas x 10 each angle/each leg

6 reps of 30 yard relay

The Thang

 5 sets of:

Broad jumps to 10 yard

Burpees x 10

Bonnie Blairs x 10

Big Bois x 10

Broad jumps to 20 yard

Burpees x 10

Bonnie Blairs x 10

Big Bois x 10

Broad jumps to 30 yard

Burpees x 10

Bonnie Blairs x 10

Big Bois x 10

Bear crawl back to the start

Ab Shredder

Running Man crunches

Open and close reach up

Flutter kicks

Moleskin

What is the best piece of advice you’ve ever been given and how has it helped you?

The group shared some great nuggets of advice that they’ve been handed over the years. Some examples that were shared:

  • Knowing how to communicate with my wife
  • Control the controllables
  • Don’t ask if someone needs help, just help them
Posted on

(02.26.21) Franklin Mountain Summit


AO: > Lightning Rod

QIC: > Lumbergh

PAX: > Slash, Danish, Stray Cat, Bunny, Samurai, Herbie, Walkman



CONDITIONS

> 8 PAX strong this morning, casual 8 as Walkman defined it. Mellow 42 degrees, a little wet and windy, perfect way to summit the Franklin Mountain grinder!

Warm Up (Circle of Pain)

  • Mosey to the Track
  • SSH x 20 IC
  • Windmill x 15 IC
  • Scissor Arm x 15 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Butt Kickers x 15 IC
  • SSH x 20 IC

The THANG

As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.

  • Run to the Franklin Statue
  • 50 merkins
  • Run back to track and back up to Franklin Statue
  • 50 big bois
  • Run back to track and back up to Franklin Statue
  • 50 squats

Encouragement was rampant this morning, PAX was positive and kept moving! It’s a great to be alive and pushing thru a gasser of a beatdown.

Mosey back to LR!

6MOM

> Finished on the 6,

  • LBC x 20 IC

Moleskin

An unfit man is a slave to his lack of self-control

Fitness is a man’s Right relationship with himself, Fellowship is his Right relationship with the people with whom he is in Proximity and Faith is his Right relationship with his creator, the SkyQ .

The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.

> That’s a wrap, Lumbergh

Posted on

A man needs help to get right

AO: Lightning Rod

QIC: Walkman

PAX: Herbie, Lumbergh, Bunny, Sandbag, Samurai, Slash

Conditions

A cold clear 33 degrees met us this morning. Wet ground lead to some chilly fingertips!

Warm up

Mosied to the track and did 3/4 of a lap with some high knees, butt kickers, and skip jumps. Circled up in the end zone for Windmill x 12, Arm scissor x 12, Third Grade x 12, Imperial walkers x 12.

The THANG

Round 1: Bear Crawl / Broad Jumps alternating every 20 yards down the field. Everyone picked up the six when they finished, then we jogged back as a PAX.

Round 2: Same as above, adding 15 jump squats every 20 yards

Round 3: Same as above, switching to 10 merkins every 20 yards instead of jump squats.

Teamed up and grabbed a bar beside the track. One partner held plank while the other completed 10 pullups, 10 big bois, 10 decline real peter parkers, and then lunge walked across the track and back. Most teams completed ~3 rounds!

6MOM

Frozen Freddie Mercuries (a freddie with a pause to the four count on each side) – x 12

LBX x 25

Flutter Kick x 12

Repeated each.

Moleskin

YHC shared a testimonial of A man needing help to get right. I had a brutal week last week and it lead to some serious struggles this weekend. I skipped the workout Friday, when I Really needed it the most, and my weekend was depressed and anxious, something I don’t deal with in my life. I was excited for Monday because by then I knew I needed the pax and the pickup of a beatdown. And (spoiler alert) it worked. I’m in a much better place because of it. Lumbergh and Slash shared reinforcement of it being ok to feel, and to acknowledge that is actually a sign of strength. Sandbag shared along the same lines. Great pickup by the PAX!

Walkman

Posted on

2/22/2021 – Variance

AO: Lightening Rod

QIC: Danish

PAX: Lumbergh, Samurai, Stray Cat, Walkman

Conditions

46F!!! What a difference from last week.

Warm up

Mosey to track

SSH x 20

Fast High Knees x 15

Butt Kicks x 15

Side Lunge x 16

Imperial Walkers x 20

SSH x 15

The Thang

Lunge walk 20 yards

10 x Split squats (Hard count)

Lunge walk 20 yards

20 x LBC

Lunge walk 20 yards

10 x Split squats

Lunge walk 20 yards

20 x LBC

Lunge walk 20 yards

Jog back

Wall sit with arm movements

3 sets of:

10 x Chest to bar

10 x Tucks

AS FAST AS YOU CAN

15 Burpees

15 Merkins

10 Burpees

10 Merkins

5 Burpess

5 Merkins

3 sets of:

10 x Chest to bar

10 x Tucks

Mosey to LR

Moleskin

Taking action

“Once we decide to make a difference, it’s easy for doubt to set in. Because making a difference causes change, and change is scary. One way through the fear is with community. Groups of people who not only have your back, but are on a similar journey.”

We talked about our #GO30 goals and how we’ve been getting on. These 30 days challenges aren’t just about 30 days but about how we can learn from these and become better with further integration into our daily lives with things that make us better.

Posted on

(2/20/21) 1000-degree Dethaw

AO: Lava Fields

QIC: Slash (V fuckin Q baby!)

PAX: Danish, Cherokee, Lumbergh, Samurai

Conditions

~40F and foggy. Sun peeking out, good energy and all eager to be back at the LavaFields after the snowpocalypse. With Danish hot stepping to the tunes, we jumped right into the mosey.

Warm up

Mosey lap

21 Fast high knees

15 Monkey humpers

10 Lunge reaches

15 Imperial walkers

15 Plank pulses

10 Squat reaches

The Thang

100 reps of each movement, in perfect form. when you finish one movement, bring up the six with EC reps in the end zone with slow controlled form. Once all are done, start on the next movement.

1. Merkins

2. Squats

3. Big Bois

4. Triceps bow (just the tip) – merkin position with hands 12inch+ in front of shoulders, touch elbows to ground and back up

5. Reverse snow angels (dirty birds) – face down, touch hands above head, circle them to your 6 and touch hands

6. Bear Paws (Hard Count) – knees off ground, balance one 1 hand and 1 foot, hold, then rotate hand/foot

7. Squat Jacks

8. Plank Jacks

9. Burpees (made it through ~50)

10. LBCs (didn’t get to the final set)

ABS

Last two minutes:

X’s and 0’s holds (X: arms/legs 6inches up, 0: hollow body hold) on Q’s count

Moleskin

Shoveling snow. Ihad a realization when shoveling my neighbors driveways. It wasn’t a huge effort because of my training. Doing something positive for myself allowed me to help others. My ask was for the PAX to think about the opportunities for the skills/habits we build (even if just for ourselves) to impact others. Lumburgh shared more about his family’s grieving and expanded on his thoughts about getting right with your faith (check out his excellent slack msg).

Coffeeteria afterwards at Elka Bees. Indoors FTW!

Posted on

Hello Kitty DOD


AO: >Lighting Rod

QIC: > Bunny

PAX: > Danish, Herbie, Stray Cat, Slash, Samurai



CONDITIONS

Slushy and 39F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Windmills

X20 Left, right, left jab

x20 3rd grade exercise

x20 Donkey Kicks (10 on each side)

The Thang

Mosey up the street and back to courtyard. Lots of talk about the weather, and how long each of our power was out for.

Deck of Death

Hearts – Incline Merkins

Diamonds – Merkins

Spades – Mountain Climbers (4count)

Clubs – Dips

Jokers – shoulder taps

6MOM

x25 LBX

x20 flutter kicks

x25 LBC

Moleskin

We discussed being grateful for all that we have. Having no power for a few days definitely makes you appreciate how well you have it in this world. Most human beings in this world live everyday with no power, clean water etc. I think it is a good time to reflect on our relative privilege, and not be ashamed of it, but instead just be grateful and appreciate it.

Lumbergh is currently experiencing loss, and we took a final moment of silence for him for prayer or positive thoughts.

Over and out,

Bunny