Backblast #70 - BasicBro's Musical Chairs

0530:

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.           

Motivation: Doing the two exercises that I struggle through the most, but yield the most noticeable results.  

WARM-o-RAMA (Offer demonstrations for everything we instruct.)

1.      NEXT EXERCISE IS __________

2.      (IN CADENCE / ON YOUR OWN)

3.      STARTING POSITION… MOVE

4.      EXERCISE

 BASIC WARM-o-RAMA

·        B – Bat Wings (x20 forward, x20 reverse, x20 seal, x20 overhead)

·        A – Abe Vigoda (x20, slow, 4-count down stretch to each foot)

·        S – Side Straddle Hops (IC)

·        I – Imperial Walkers (IC)

·        C - Cherry Pickers w/ Back Clap (IC)

 

THE THANG

BasicBro’s Musical Chairs: With music playing, everyone does burpees AMRAP until whatever song is playing end. Then, OYO, run a lap around the track. At any point during your run, another PAX can challenge you to join them for 3 bropees. You can accept or refuse, no judgment.

When you get back to where we started/where the music is, do burpees again AMRAP until whatever song is playing when you arrive ends. The catch is that you could arrive during the beginning or the end of a song, which randomly determines how long you’re doing burpees. Then, OYO, run another lap. Rinse and repeat.

We’ll do this until until 6:10a.

Suggested burpee modification: “Down-ups” or “Merkins”

BASIC MOTHER OF MARY

·        C - Cherry Pickers w/ Back Clap (IC)

·        I – Imperial Walkers (IC)

·        S – Side Straddle Hops (IC)

·        A – Abe Vigoda (x20, slow, 4-count down stretch to each foot)

·        B – Bat Wings (x20 forward, x20 reverse, x20 seal, x20 overhead)

Count-O-Rama | Name-O-Rama | Announcements | Prayer

·        11 PAX: Splitter, Stalin, Mad Cow, Radio, Forrest, Bubblegum, Rehab, Bald Eagle, Snoop, Hasselhoff, Basic Bro

·        Q Source: Bald Eagle shared that his company had to fire someone yesterday, and was reminded about the character that builds from delivering candid Hard Truths. If we’re honest and constructive with each other up front, delivering the tough news will come easier and be more well received.

·        Fellowship – A challenge to all the PAX to build fellowship with each other—before the end of the year to have a drink or a meal with another guy you haven’t hung out with one-on-one.

·        3F – This Sat, Dec. 15, immediately after the workout, volunteers needed to help Splitter’s church move furniture to their new location, and then onto Bald Eagle’s old house to help him move into his new place. Optional Fellowship after.

BasicBro out (latte time…)

Bullwinkle's Bridge Beatdown

AO – Calder Plaza

26 degrees | 82% humidity.

[0530 – Core Principles recited. Disclaimer given to 10 PAX] – Bald Eagle, BasicBro, Roid Rage, Forest, Radio , Snoop, Mad Cow, Bubblegum, Hans, Bullwinkle (VQ)

Warm-O-Rama

Out-and-backs from the sculpture to end of the courtyard by way of several mosey variations:

Forward - reverse - side shuffle - carioca. 4 total trips were performed as PAX filtered in

The Thang:

Quarter mile mosey to the first of two pedestrian bridges featured in this beat down

Caterpillar
PAX formed 2 lines face-to-face, down in plank position,  allowing 2-3 feet between each. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continued cycling through over a Q-prescribed distance or until toasted.  In this case, YHC was going to monitor the time, and the group, and make a determination of distance after the start.   Indeed, about 1/3 of the way across bridge #1, PAX was suffering quite a bit.  Planks were turning into sags, and much mumblechatter ensued.  YHC decided to offer up a temporary, yet twisted, sense of reprieve by way of:

Lieutenant Dans
A Squat and 2 Single-leg walking Lunge combination in ascending rep counts of each, usually up to 10. From Forrest Gump, Lt. Dan "ain't got no legs."  In this case, we made it to 5 squats / 10 lunges.  PAX was reminded that a squat is not a squat until the butt moves LOWER than the knees.  Not near enough to beat down the legs, yet just enough to recharge the abdominals for the last 1/3 bridge length of Caterpillar.  PAX held strong, and were eagerly eyeing the end line until all PAX from each team passed the red brick on the other side.  Passersby felt enormous pity for the PAX

Mosey 1/2 mile (ish) to the blue bridge

The ‘Bekah Leigh Relay
In honor of YHC’s daughter Rebakah’s 14th birthday today, the workout was designed around her birth date of 12/12/04.   PAX paired off at one end of the bridge.  One man was to run with AYG effort to other side of bridge while partner stays behind to perform 12 merkins, 12 squats, and 4 burpees as fast as he can, repeatedly, until his partner returns.  The runner, once reaching the other side of bridge was to drop and do ONE set of 12/12/4, and then run with AYG effort back across to “relieve” partner.  Repeated until the time clock dictated our return back to Calder

Mosey back to Calder

CoT: 

While YHC was delivering a tribute honoring THE BRIDGE in all of it’s symbolic beauty,  PAX was to hold a plank.  Upon hearing the word BRIDGE or BRIDGES during the tribute, PAX was to perform a one-touch in-and-out knee jack to elbows back to plank.  “Bridge” was uttered needlessly often throughout YHC’s tribute

“The bridge is an amazing thing.  In addition to its architectural and structural beauty, the bridge represents countless life parallels and lessons. 

A bridge connotes solution, resolution.  A bridge is strong in it’s unification.   A bridge is built to withstand storms and erosion – sure, the bridge might sway with the winds, but with proper maintenance and inspection the bridge will not break.  Bridges are not arrogant, but welcoming and understanding of both sides (shores) equally.  Bridges are aware!  Bridges acknowledge and accept that dangers are still present, for they cannot be built well if they do not understand the dangers lurking beneath.

Bridges are all around us.  F3 is a bridge connecting men to the 3 F’s,  but more than that, to leadership, submission, and hard work.   For believers,  the cornerstone of our faith views Jesus is a bridge to salvation for all people who accept and believe.  

Bridges contrast with walls, which isolate and divide.

I challenge you this week to identify the walls in your life, where a bridge would make things better.  Also reflect on your bridges – what kind of maintenance, attention and repair do they need in order to withstand life’s inevitable storms?  Spend some time on bridges this week

Oh and one more thing.  Heed the warning:   “bridge ices before road”

Count-O-Rama

Announcements:

  • Bald Eagle is moving on Saturday, and is seeking strong backs to assist

  • Wednesday Black Ops will now be held as a regular AO at Calder Plaza

YHC,  Bullwinkle

Backblast #068 - Sound the Alarm

AO – Stairway to Heaven

33 degrees | 73% humidity

[0530 – Core Principles recited. Disclaimer given to 12 PAX] – Bald Eagle, BasicBro, Roid Rage, Forest, Stalin, Radio , Snoop, Fresh Cream, Mad Cow, Rehab, Spillter, Bubblegum (QIC)

Warm-O-Rama

Capri lap

21s

    5 SSH IC

        - Penalty is 10 Absolutions

The Thang:

Sound the A-L-A-R-M

A-L-A-R-M (Similar to B.O.M.B.S. except these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake Merkins)

ALARM 1 (5,10,15,-,20)

Shoulder Touches 

Squats 

BB 

Run

Merkin 

ALARM 2 (5,10,15,-,20)

Merkin Wipe  (Down, while down put nose to left hand then wipe across to the right hand, UP)

Jump Squats -  

WW1 situps  

Run

Mountian Climbers 

ALARM 3 (5,10,15,-,20)

Burpees 

Iron Mike   (jump lunges)

Plank Jacks 

Run

Monkey Humpers- OYO 

ALARM 4 (5,10,15,-,20)

CHerkin - slow 4 count ( lower and touch forehead to the ground)

Pistol Squats 

Flutter Kicks 

Run

Makhtar N'Diayes - 4 count (Plank position drop to elbows then back up)

ALARM 5 (5,10,15,-,20)

The wolverine (Burpee,  , one merkin, left knee tuck to the chest, another merkin, right knee tuck to the chest, yet another merkin

Squat Hold with Al Gore - 10 count hold

American Hammer

Run

Worst Merkin Ever - 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin performed in succession with no break in form = 1 Worst Merkin Ever.

Cool down: 

Downward Dog stewards 10 count hold

Arm pull 10 count hold each arm (IC)

10 Cherry Pickers with Backclap  (IC)

25 SSH (IC)

CoT: 

As a High Impact Man we are called to leadership. That leadership is different for each of us but we all face challenges. Look to each with increasing intensity and know that you have backup with the other men around you. 

Count-O-Rama | Name-O-Rama

Announcements:

  • Bullwinkel has his VQ Wednesday

  • Wednesday Black Ops will now be held as a regular AO at Calder Plaza

  • Splitter has a few things to be moved Saturday 9am

Bubblegum Out

Backblast #067 - Welcome to the Field of Dreams

The previous day, Friday night, Bald Eagle and his M held a birthday / house warming party at his new place. I knew that getting the PAX up and moving on this Saturday morning was going to be a chore…but I called a RULE #76 - no excuses, play like a champ! And we were off to visit the Field of Dreams.

 The PAX learned a new exercise called the “James Bond”

The PAX learned a new exercise called the “James Bond”

AO – The Zoo

Chilly | 23 degrees | Felt Like - 19 degrees | 74% humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – Bubblegum, Little Bro, Stalin, Forrest, Basic Bro, Bullwinkle, Miss Daisy, Hasselhoff, Bald Eagle, Radio, MAD COW (QIC)

Warm-O-Rama

Various Stretching
Capri Lap

Global Warming - PAX in circle of pain. Hold Al Gore while slowly shuffling in a circle. Q shouts out exercise and amount. PAX recover and continue Al Gore shuffle in opposite direction. Rinse, repeat, and continue until Q is smoked.

Global Warming
20 SSH (IC)
Global Warming
10 Squats (IC)
Global Warming
10 Copperhead Squats (IC)
Global Warming
10 Bobby Hurleys (IC)
Global Warming
20 SSH (IC)
10 Merkins (IC)
10 Werkins (IC)
10 Ranger Merkins (IC)
Global Warming
20 SSH (IC)
10 BBS (IC)
10 LBC (IC)
10 WWII (IC)
Global Warming

The Thang:

Field of Dreams- Created on a baseball diamond, but can in a field with cones. Start out by counting off by fours. 1’s start at First Base (1st cone) do AMRAP Squats until relieved. 2’s at Second Base (2nd cone) do AMRAP Mercans until relieved. 3’s at Third Base (3rd cone) do AMRAP LBC's until relieved. 4’s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees.

Q Note: Instead of running between the cones, YHC decided it would be better to F3 this exercise UP by having the PAX carry a partner on their back.

Everyone knows that the sequel sucks more than the original right? In this case, the sequel definitely didn’t disappoint!

The Cooper - 1 lap around track (field of dreams). 10 burpees, 10 Squats, then 10 Merkins. Lap around track. Then 9,9, 9 of same. Count down to 1. Gets pretty brutal when you get to around 5.

Q note: As stated, the longer that this exercise continued, the more obvious that it was taking its toll on the PAX. So, the Bobby Hurley’s were substituted for the burpees around the 7 or 6 pass.

Mary:

James Bond - On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count…then left. Rinse and repeat until smoked.

YHC then asked - Anyone want more? Bubblegum asked immediately “YES”. Ok, Bubblegum please pick and lead the next exercise. What was it to be?? Of course:

Febreeze - On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6". Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6". Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc...)

YHC read the following passage from the 12/7 daily Q Source:

We must see things how they are instead of how we hope, wish or expect them to be. You may not be there yet. But you’re closer than yesterday. Always remember: you’re braver than you believe, stronger than you seem, and smarter than you think. When you fail, and fail, and fail again - and keep getting back up on your feet and keep learning from your failures - you are building strength, tenacity, experience and wisdom. And people who develop such qualities are capable of sustaining their success.

Count-O-Rama | Name-O-Rama

Announcements:

  • Prayers for Forrest as he can struggle throughout the holiday.

  • Bubblegum has the Q on Tuesday

Coffeteria:

  • Starting in January - Coffeteria will be offered after each Saturday workout and we will review the Q source and begin to study what it means to be a ‘virtuous leader’

  • The PAX would like to put together a schedule for CSAUP in 2019. Ideas included:

    • Go Ruck / Grow School

    • Polar Bear Plunges

    • Amway River Bank Run

  • PAX would like to explore adding a workout only for running. Perhaps on Monday or Friday.


As always - its a pleasure gentlemen,
MAD COW

BackBlast #066 - Big Ol' Birthday Beatdown

With 3 of our pax (Kraut, Radio, Bald Eagle) having birthdays within these two weeks, including YHC’s 36th tomorrow, and another pax (Roid Rage) celebrating tomorrow it was only appropriate to have a birthday cake themed beatdown.

The Pax: Bubblegum, Stalin, Miss Daisy, Kraut, Radio, Roid Rage, Mad Cow, BasicBro, Snoop, Hasselhof, Rehab, Forrest, Tiny Tommmato, QIC Bald Eagle

IR: Depends (calf) & Gravy (toe)

The temperature was a relatively balmy 32 degrees and the snow was coming down like Dippin’ Dots this am as YHC arrived at the AO. As YHC was layout out some solo cups to set the grid for the workout, the early arriving pax completed a capri lap to get the blood flowing.

At 0530 the pax were reminded of the core principles followed up by a mosey lap – which required a detour around snow that had been piled up on the track - it appears that our AO has become the dumping ground for the snow from nearby commercial parking lots. Great for king of the hill, a bit challenging for traversing quickly.

Warm-o-Rama:

20 SSH (IC)
25 Imperial Walkers (IC)

The Thang:

YHC, having all of the best intentions, created a workout that ultimately would have led to the pax creating tracks in the snow that from the sky (or hospital nearby) would look like a rectangular cake cut into 36 pieces. In preparation, 4 Weinke’s were created out of foamcore, one for each group, with 9 exercises listed on them. The pax then separated into 4 groups – 2 groups of 3, and 2 groups of 4.

Instructions were given that each group was to start in its own corner, complete 9 reps of the 1st exercise, then run counterclockwise to the next corner, 9 more reps, then to the next corner, 9 reps, and then to the last corner, and 9 more reps. After each exercise, the group would then only go to the next closer cone on the longer stretches, thus adding vertical ‘cuts’ to the cake.

A twist was added that instead of doing the last set of reps, one pax would take the Weinke and catch up with the group ahead while they were finishing their last set and lead exercise #2. The purpose of this would be to give more pax experience leading exercises and change up the groups as well.

The first exercise was merkins, and the pax seemed to have it down, but on the exchange into the second workout, a complete Charlie Foxtrot ensued which humbled YHC and reminded him of the following adages:

“The road to hell is paved with good intentions,” and “Keep It Simple, Stupid.”

On the bright side, the convenient part of CF’s is that typically everyone ends up together in the cluster, which made calling an audible easier. So instead of keeping the 4 groups separately, YHC decided that we would complete the remainder of the exercises as a large group – but still to have each workout set led by a different pax. T-Claps to Radio & Kraut who stepped up to lead numerous times throughout he workout.

The workout then proceeded much more smoothly with the 9 exercises being:

  1. Merkins 4x9

  2. Mountain Climbers 4x9

  3. Starfish 4x9

  4. LBC’s -> BBSU’s 4x9

  5. Starfish Crunches 4x9 (looked a hell of a lot like peter parkers)

  6. Groiners 4x9

  7. Jump Squats 4x9

  8. Dr. W’s 4x9 (smoked the pax)

  9. Flutter Kicks 0x9 (ran out of time)

After completing all of these workouts, the pax had 'cut’ the cake vertically (cuts being tracks in the snow), but not horizontally. Instructions were then given for the pax to mosey to the end line, form 3 lines, and run a Fire Drill – where at each cross path the pax would drop, roll, merkin, roll back, merkin, and then run to the next crossing where they would W/R/R and so on all the way down.

The pax had then completed the Big Ol’ Birthday Beatdown and had ‘cut the cake’ into 36 pieces. While this didn’t happen as originally planned (and it looked like the cake was cut with a chainsaw) the pax all broke a sweat despite having their sixes in the snow for a good portion of the workout, and heart rates were elevated.

CoT

Announcements:

  • Party @ Bald Eagle’s tomorrow night to celebrate Dec. Birthdays. All Pax, M’s, 2.0’s welcome!

  • Building a database, submit your info through a link on Slack.

  • Mad Cow has the Q Saturday.

  • TAP for injured Depends & Gravy

 

Moleskin:

Despite the fact that the workout did not go as planned, it turned into both a solid beatdown, and a good reminder of a few lessons:

Keep things simple & consistent. A message I recently heard talked about how in our culture we often focus on the 1 sheep and forget that there are 99 other sheep doing what they should be doing. Consistency is frequently undervalued in our culture; we are often told that we are exceptional and worthy of being sought out. While this is true, there’s something to be said for showing up regularly and on time to put in work. In today’s workout I tried integrating a good beatdown, a unique theme (birthdays), a specific number (36), shared leadership (rolling Q’s), with a strange task (making what would look like a cake in the snow). It was way too much – especially with 0530 levels of brain function, 32F temps, and a compressed time period to get a solid beatdown (45 mins). Only after I called the audible and shifted course to bring everyone together and simplify the beatdown that things shifted to go much more smoothly.

Vulnerability in leadership is difficult, but essential in shifting from transactional leadership to relational leadership. We tend to like to be perceived as having everything together, but often we either don’t really have it all buttoned up, or we choose to stay in safe places (fartsacks, sad clown hangouts, etc.) to avoid risks and the potential to be exposed. As leaders in various aspects of life, we may be tempted to create space and distance from those who follow. This leadership posture is transactional only and lacks the potency of relational leadership. Relational leadership happens when a leader is confident in the vision/direction headed and is not afraid to take risks and be seen for who he is; this posture allows for mutual trust to be established with those following him. As this morning’s workout was headed into CF territory, I was grateful for the trust the pax had in me to guide it back on track, and also for their participatory leadership in making it the beatdown we were all looking for.

The last truth nugget is that the value of creating a growth mindset culture in your most concentric relationships cannot be understated. Do all you can to foster this today, and don’t be afraid to take that risk – especially when you have a strong community around you who has your back.

-Bald Eagle

BackBlast #065 - Welcome To Class

It was a snowy and cold morning in the gloom. What a great opportunity for a Black Ops/history lesson regarding the lesser known parts of our fair city Grand Rapids.

AO – Heartside Park

Light Snow, 27 degrees

[0530] – Kraut, Snoop, Dungeon Master, Forrest, Basic Bro, FNG (Hans), Bald Eagle, Dungeon Master, Bullwinkle, Hasselhoff (QIC)

Warm-O-Rama

15 SSH (IC)

The Thang:

Mosey through downtown Grand Rapids, both Heartside and Heritage Hill areas, stopping at various historic locations throughout the city for a variety of exercises. Exercises were in a rotating fashion of 10 Burpees, 15 SSH (IC) and 15 Merkins.

Locations visited:

The first Post Office in Grand Rapids (currently a hair salon now)

Browning Hotel (Variety of purposes in the years: hotel, hospital, detox) (Currently low income housing)

Women’s Literary Club (0ne of the first Woman’s literary clubs in the state of MI)

One Trick Pony (Oldest continually occupied building in GR)

Sweet House (Former residence of GR pioneer George Sweet, builder of what is now the Amway Grand)

Oakwood Manor (Former residence of Spencer Tracy and YHC)

Sanford Home (Oldest single family home in GR)

Cathedral of St. Andrews (Church of GR Diocese) (30 Merkins completed here for Jesus)

Moose Lodge (Current location of Degage Ministries)

Count-O-Rama – Name-O-Rama

Announcements:

Pre-house warming party at Bald Eagle’s den on Friday.

Bald Eagle has the Q tomorrow for a birthday beat down

FNG was newly christened Hans

Keep it real,

Hasselhoff

Backblast #064 - 21 Guns

Weather: 27F, clear, dry, and no show on the ground

0520: Pre-Warm-o-Rama: Q advised to stretch on your own as we’d be lifting coupons and doing some jogging, voluntary mosey half-way up the stairs while scoping out their condition (confirmed: dry, safe)

0530:

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.           

Motivation: Ace of Spades salute to F3 Louisville brother #DoubleDown @LeonardiMark, having a benign mass removed today, then going into radiation.

Warm-o-Rama

1.       Mosey lap

2.       Side Straddle Hops (IC)

3.       Touch Toes à Right over Left à Left over Right (10 count)

4.       Cherry Pickers w/ Back Clap (IC)

a.       Road Rage assisted in reminding us to stand up straight when we clap

5.       Harry Rockettes (IC)

6.       Stretch Arms: Right across chest/Flapjack à Elbows up/touch back/Flapjack

THE THANG

21 Guns: With coupons at the top of the hill, full curl x1, set the coupon down, jog to the bottom, do 20 squats. Jog up the hill, curl coupon x2, jog to the bottom, do 19 squats. Rinse and repeat until you’ve curled your coupon 21 times. We did this until all men finished or until 6:10a, whichever comes first. Those who finished before the 6 got extra credit by continuing The Thang in reverse rep order. It’s to be noted that all 13 PAX completed The Thang!

COOL DOWN

Stretch Arms: Right across chest/Flapjack à Elbows up/touch back/Flapjack

Touch Toes à Right over Left à Left over Right (10 count)

Count-O-Rama | Name-O-Rama | Announcements | Prayer

·        Q Source: Candor. There are easy truths and hard truths. Easy truths do not require character or virtue. From hard truth comes love and trust. Delivering them and receiving them with grace requires character and virtue. Whether today, tomorrow, next week, or next year, I submit myself to all of your with the permission to speak candidly to me, and call me on it when I fail in receiving it.

·        Count-O-Rama/Name-O-Rama

o   13 PAX: Roid Rage, Snoop, FNG, Rehab, Bald Eagle, Kraut, Stalin, Radio, Gravy, Mad Cow, Forrest, Splitter, BasicBro

o   Videotaped it for #DoubleDown, each PAX passing an ace of spades to the next guy

o   Named an FNG. Welcome, Fresh Cream!

·        Announcements: This Fri, 6:30p: Bald Eagle’s bday and M’s housewarming party

Backblast #063 - Roid Rage's Ladder

Some of us were coming off a late night of hockey madness in which the adult beverages were 2$ a pop at the arena, so dehydration might have played a factor in this one. Nonetheless, I was not going to hold back on the PAX. This Saturday morning was a guaranteed beat down in the gloom with some much needed coupons.

AO – John Ball Park Zoo

Environment - Grey, light breeze - 15 mph | 30.2 degrees F | 93% humidity

[0700 – Core Principles recited. Disclaimer given to 12 PAX] – Bald Eagle, MAD COW, Snoop, Kraut, Basic Bro, Roid Rage (QIC), Hasselhoff, Stalingrad, Dapends, Bubblegum, Candy Stripper, Bullwinkle (FNG!)

Lexicon of the day

FERN

The potted plant next to the elliptical trainer to which a Sad Clown talks during his solo gym workout. Also, generally, a pay-to-play gym.

BLACKWATER

A Workout so tough it leaves the PAX standing there looking backward half-unconscious from the Pain.

Warm-O-Rama

Capri Laps – 1X

Tappy Taps – IC (Tap-py-tap) – 20X

Side-Straddle hops – IC – 25X

Absolution – IC – 10X

Tempo Merkin (on coupon) – IC – 3, 2,1 – UP – 20X

THE THANG

Moseyed with the rucks (coupons) over to the big hill with the private drive. You know the one. About the 1/3 point the PAX circled up and completed 10X tempo merkins to keep the energy up.

Roid Rage's Ladder - Run up the hill (with coupon), with an increasing number of “Jumpin Jack Burpee Flash” at the middle and top of each trip up. (6, 8, 10, etc.). All hold in plank, with coupon, until PAX complete.

Jumpin Jack Burpee Flash

Start with jumpin jacks(Side Straddle Hops) then quickly follow with burpees. AMRAP.

The one and only Bubblegum decided to finally show up! Way to still make it, although I’m considering a penalty of some sort on Tuesday.

Sprints - top of the hill after the ladder workout. Lined up in two lines and did 5X short sprints. Unfortunately, Dapends pulled up with a leg injury at 3X, so the PAX moseyed down the hidden steps while Bald Eagle and the FNG (not yet named at this time) soldier carried Dapends down the hidden steps. Shout out to the men who carried the 3 extra coupons!

6MoM

-Freddie Mercury - 20X - IC

CoT

Went over some of the excerpts from the Q-Source - Shield Lock - check it out!

https://f3nation.com/2018/03/04/shield-lock-q1-7/

Announcements

  • Tuesday, December 4th - Basic Bro is our QIC

  • Friday, December 7th - birthday get together at Bald Eagle and M.

That’s a wrap from your Magnet Man.

Rage of Roids - OUT


Backblast #062 - We reached three milestones or I just went through puberty.

It was a cold and snowy day in the gloom and the PAX got together to have a beat down in the snow.

AO – Hospital Hill

Light Snow | 23 degrees | 86% humidity

[0530 – Core Principles recited. Disclaimer given to 13 PAX] – Mad Cow, Tiny Tomato, Roid Rage, Rehab, Kraut, Snoop, Splitter, Dungeon Master, Forrest, Bubble Gum, Basic Bro, FNG, Hasselhoff (QIC)

Warm-O-Rama

15 SSH (IC)
15 Cherry Pickers with Back Clap (IC)
15 Arm Circles X2 (IC)

The Thang:

Weighted Indian Run

2 Lines of PAX running, with the first two holding an 80 pound sand bag.
The two at the end of the line did 5 SSH and ran to the front to take the sand bags.

Circuit

20 Derkins with Peter Parker
Rotating 10 Dips, with partner holding one ankle and the other ankle floating

Q note: FNG was forced to leave to ‘take care’ of the spicy food from the previous night. Promised to return on Tuesday.

Weighted Indian Run back to AO

Two stops of Al Gore waiting for the six

Circle of Coupon:

10 Curls (IC)
10 Standing back rows (IC)
15 Merkins on Coupon (IC)
Rinse and repeat

Shuttle run, with return run of “Coupon Walker”

5 rotations w/squats at the end (10, 8, 6, 4, 2)

Cool down lap around the football field

Count-O-Rama | Name-O-Rama

Moleskin:

We had achieved three milestones today: spilling merlot, someone leaving within the beginning of the work out and 2 broken coupons.  Also YHC’s voice had cracked during the count stating “I just went through puberty.”

Announcements:

  • F2 meeting tomorrow at GRBC at 5:30 for drinks prior to hockey game

  • Roid Rage has the Q on Saturday


Keep it real,

Hasselhoff

Backblast #061 - Double Trouble

November 24, 2018

AO – The Zoo

Damp, Flag Flapping Windy | 43 degrees

[0700 – Core Principles recited. Disclaimer given to 9 PAX] – Snoop, Basic Bro, Bubblegum, Roid Rage, Bald Eagle, Forrest, Dungeon Master, Leonardo, Gravy (QIC)

Warm-O-Rama

30 SSH (IC)
10 Monkey Humpers (IC)
10 Jump Squats (IC)
Capri Lap

The Thang:

Double Trouble:

50 Squats (IC)
10 count rest
50 Squats (OYO)

Fartlick moseyed up the stairs to the pavilion with PAX calling out holes under slippery leaves

Introduced Clerkins (merkins w/clap) to our group.

20 Clerkins
20 Clerkins

Lots of groaning. This Merkin-happy bunch may have met their Merkin match.

Moseyed down the road and back up again, followed by

Walking lunges into the pavilion. Two sets, of course, one in and one out.

Moseyed down, around and back up the stairs for more Double Trouble, this time in the form of:

Two sets of 20 Big Boy Sit Ups

We finally moseyed our way back down to the flag where we completed out double trouble by reversing our Warm-O-Rama sequence:

10 Jump Squats (IC)
10 Monkey Humpers (IC)
30 Side Straddle Hops (IC)

The church bells were ringing as it was noted that our workout time was coming in at 53 minutes, leaving plenty of time for an in-depth COT.

Count-O-Rama | Name-O-Rama

Our COT was appropriately gratitude oriented, with five rounds of specific gratitude sharing, accompanied primarily by group gratitude that it didn’t start raining again until we were wrapped up and back in our cars.

- Gravy

Backblast #060 - Monument Men: Battle of the Burpees

AO – Calder Plaza (black ops)

Clear | 26 degrees | 71% humidity

[0530 – Core Principles recited. Disclaimer given to 9 PAX] – Mad Cow, Dungeon Master, Hasselhoff, Basic Bro, Depends, Forest, Gravy, Kraut, Bubblegum (QIC)

Warm-O-Rama

25 SSH (IC)
15 Cherry Pickers with a Back Clap (IC)

The Thang:

Monument Men: Battle if the Burpees…Heard some mumble chatter at that.

Started a Mozy - Calder place to Rosa Parks Circle .30

12 Burpees

Another statue was near so we added a 4x4.

4 Merkins followed by 4 Mountain Climbers

Mozy to Monument Park .30 (.60)

12 Burpees

Found another statue near 4x4

Mozy to Love Campau Promenade .30 (.90)

12 Burpees

Mozy to Noahquageshik Statue .30 (1.20)

12 Burpees

Mozy to Betty Ford .30 (1.50)

12 Burpees

Found another near by statue 4x4

The battle ended. After 5 encounters PAX completed:

60 Burpees 12 Merkins 12 Mountain Climbers

Ventured out to scout for more statues

Mozy across the bridge

20 dips IC

Started a mozy and found at DeVos place with statue across the street

15 Dirty Hookups

QIC messes up cadence - penalty of 5 dirty hookups

Sprint to Michigan St.

Lunge walk to loading zone

Mozy back to Calder Plaza for CoT. Had time for one more!

Choose your level of Derkins - 10 (IC)

Count-O-Rama | Name-O-Rama

Announcements:

  • Hasselhoff has Q Thursday (Hospital Hill/ GRCC track) - Bring a coupon

As we ran around GR we visited monuments of people that made an impact. As we go out today try and make an impact on people you meet. 

- Bubblegum

Backblast #059 - A Ruck'in Good Time

On Monday, a snowstorm hit the area leaving a decision to be made…do we risk working out at the regular AO, the Stairway to Heaven, or do we move to a location that will minimize the potential that someone was going to slip and fall down 150 stairs? A quick poll and most of the PAX agreed, move to a safer location…

AO – The Museum (parking ramp)

Clear | 28 degrees - feels like 21 degrees | 75% humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – Bubblegum, Snoop, Stalin, Dapends, Dungeon Master, Rehab, Forrest, Basic Bro, Splitter, Roid Rage, MAD COW (QIC)

Warm-O-Rama

Various Stretching
A mosey of the new AO (and where not to step)
10 SSH (IC)
10 Cherry Pickers with a Back Clap (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 Werkins (IC)
10 Ranger Merkins (IC)
10 SSH (IC)
10 BBS (IC)
10 BBS w/WWII Sit Up (IC)
10 LBC (IC)
10 SSH (IC)

The Thang:

Ruck with coupon up stairwell, down ramps and back to the starting area

10 Copperhead Squats
10 Upright Rows
10 Curls
10 Tricep Extensions

Ruck with coupon up stairwell, down ramps and back to the starting area

10 SSH & Hold Al Gore until the six arrives then
10 Copperhead Squats
10 Upright Rows
10 Curls
10 Tricep Extensions

Q NOTE: This is where things start getting a little hazy…YHC continued to push the PAX until he was smoked causing some of the counts to be unplanned numbers.

Ruck with coupon up stairwell, down ramps and back to the starting area

25 SSH until the six arrives then
15 Copperhead Squats
20 Upright Rows
20 Curls
15 Tricep Extensions

Ruck with coupon up ramp - stop for

20 SSH

Ruck with coupon down ramp and back to the starting area

40 SSH

Mary:

10 LBFC (IC) - Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches.

Hands of Time; Hands of Time with Flutter Kicks - PAX lift legs 6 inches into the air while counting to 60 around the circle. Half way through, the Q called for flutter kicks which seemed to speed up the counting OR not, lol.

15 BBS w/WWII Sit Up (IC)

YHC covered a portion of the daily Q Source on:

“To be a great leader, commit to seeking in everything you do”
CLICK HERE to read the full article

Count-O-Rama | Name-O-Rama

Announcements:

  • Bubblegum has Q tomorrow (Wednesday); Calder Plaza 0530

  • Hasselhoff has Q Thursday

  • Roid Rage has Q Saturday


Its a pleasure gentlemen,
MAD COW

Backblast #058 - Pile It Up

AO – Hospital Hill (GRCC Track and Surrounding Areas)

Clear - Light Breeze | 21 degrees | 56% humidity

[0530 – Core Principles recited. Disclaimer given to 10 PAX] – Bubblegum, Gravy, Roid Rage, Snoop, Mad Cow, Bald Eagle, Basic Bro, Forest, Tiny Tomato, Stalin (QIC)

Warm-O-Rama

20 SSH (IC)
20 Bat Wings (IC)
Capri Lap (mixed mozy, karaoke, high knees)

The Thang:

Stack-it-up- Doracides - With all the coupons stacked up a pair of PAX must move the pile from point to point while the rest of pax do exercises. When 1st group finishes, next pair moves the stack back and the group continues to next exercise, continue is rotation until all PAX have completed the move. (Some extra coupons were brought at the Q’s request for added return on investment)

Squats | Merkins | LBC | Mountain Climbers

Mozy from the field to GRCC library patio

 Overview of workout stations

Overview of workout stations

20 Box Jumps (IC)

Lap around down and around

20 Dips (IC)

Mozy to across the parking garage to the GRCC outdoor cafe (upper level)

20 American Hammers (IC)

Mozy down to lower level

20 DIrty Hookups (IC)

Mozy to the top

15 SSH (IC)

Mozy out down the stairs and up to crescent park stairs

Dragon Walk up stairs

Mozy to benches

Explosive Plyometric Push up to Quick Plank Hold (IC)

Mozy back to the flag

Mary:

QIC gave a short sermonette extrapolation from the Lizard building weekly blog. Encouraged the PAX to be the LOVE the sacrificial self deferring relational leader that builds stable long lasting relationships with God, Family and Strangers.

https://f3nation.com/2018/11/18/lizard-building-q4-10/

Count-O-Rama | Name-O-Rama

Announcements:

  • Coffeteria at Big Boy

  • Turkey Trot 5 K later this morning

  • Gravy has the Q Saturday

“Amazing group of guys, be amazing leaders by loving extravagantly! Happy Thanksgiving”
- Stalin

BackBlast #057 - Slaughter Starter

Going into this morning’s beat down, the HC thread count was at 24 replies; promising a strong showing of men ready to take the DRP (daily red pill).

AO – Stairway to Heaven (i.e. the steps on division)

Light Snow | 25 degrees | 66% humidity

[0530 – Core Principles recited. Disclaimer given to 16 PAX] – Bubblegum, MAD COW, Snoop, Kraut, Basic Bro, Gravy, Bald Eagle, Roid Rage (QIC), Hasselhoff, Stalingrad, Dungeon Master, Tiny Tom, Dapends, Forrest, Candy Stripper, Rehab (FNG!)

Warm-O-Rama

Slaughter Starter - OYO - 20X burpees AO Capri Laps - 2X Tappy Taps - IC (Tap-py-tap) - 15X Side-Straddle Hops - IC - 30X Absolution - IC - 15X


The absolution, an 8 count core routine, let to plenty of mumble chatter. I believe Tiny Tom stated that there was no way he was going to get the count down. I think after 10X, he got the picture!

The Thang:

Brick-by-Brick Shuttle run (i.e. - Burpee Big Boy Sit-ups)

- PAX number off 1s&2s and form two lines 10 yards apart (3 parking spaces at today’s AO). First PAX from Group 1 does the shuttle run by picking up a brick at the other groups line, returns brick to his line, then retrieves the second brick, then returns brick to his starting spot. Remaining PAX are meanwhile in plank position or crab hold awaiting their turn and rotate between the two positions. After PAX completes the shuttle run, he proceeds to perform: R1: 15 Burpees, then falls in line in either plank or crab hold R2: 15 BBs, falls in line R3: 10 Burpees, fall in line R4: 10 BBs, fall in line R5: 5 Burpees, fall in line R6: 5 BBs, fall in line.

Note: we had 16 PAX, so Bald Eagle pulled a power move and instructed us to split up into 4 total groups. It was the right thing to do.

Absolution - IC - 10X

Tempo Merkin - IC – 3, 2,1 – UP – 20X

Yeah, these killed. Hit em hard, hit em often.

Burpback Mountain

-The PAX moseyed over to the stairway to heaven, ran all the way up as hard as possible, and partnered up at the top. One partner did AMRAP burpees while the other partner ran back down the steps and then back up. Flapjack. The partners who had just ran back up the hill were struggling with the AMRAP burpees. YHC and the QIC didn’t even squeeze 10 out - completely gone.

- Mosey back down to the flags at the main AO.

6MoM

X-Factor - IC - 20X

-PAX on their 6, make in X with arms and legs, left hand meets right shin half way up, alternate to right hand meeting left shin halfway up. Essentially the V-UP.

Announcements

-Stalingrad has the Q on Thursday @ 0530 @ the GRCC Track/Hospital Hill -Looking to finalize the Griffins tickets on Nov. 30th by Radio

CoT

THE FOUR QUADRANTS OF PREPAREDNESS

Q1/GET RIGHT: the pursuit of proper personal alignment - Q2/LIVE RIGHT: the dedication to Purposefulness - Q3/LEAD RIGHT: the practice of Virtuous Leadership - Q4/LEAVE RIGHT: the construction of Legacy

Rage of Roids - Out

Backblast #056 - Well, this shouldn't be too bad

YHC rolled up to The Zoo excited to get the MOOOOve on. It was going to be a busy morning…and with a workout entitled “Well, this shouldn’t be too bad” the PAX had an idea that it was probably going to suck.

AO – The Zoo

Light Snow | 33 degrees | 83% humidity

[0530 – Core Principles recited. Disclaimer given to 7 PAX] – Bubblegum, Bald Eagle, Snoop, Kraut, Stalin, Dapends, MAD COW (QIC)

Warm-O-Rama

10 SSH (IC)
10 Cherry Pickers with a Back Clap (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 BBS (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 BBS (IC)
10 SSH (IC)
10 Mountain Climbers (IC)
10 Merkins (IC)
10 BBS (IC)

The Thang:

The goal of the workout was to keep the heart rate up for almost the entire time. So, the PAX went for a run of just under 3 miles. Along the way, we worked our upper body and core. The workout went a little something like this:

Run - Al Gore until the six caught up

10 BBS w/WWII Sit Up
20 Wheel of Merkins (5 each rotation)

Run - Al Gore until the six caught up

10 American Hammers
10 Werkins

Run - Al Gore until the six caught up

10 Flutter Kicks
10 Ranger Merkins

Q Note - We are now at the bottom of “THE HIDDEN HILL”

 YHC tried to keep the PAX heart rate up. We averaged 120 BPM and maxed out when running the HIDDEN HILL and Sprinting to the finish.

YHC tried to keep the PAX heart rate up. We averaged 120 BPM and maxed out when running the HIDDEN HILL and Sprinting to the finish.

Run halfway up the HILL - Al Gore until the six caught up

10 Mountain Merkins - While in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.

Run the rest of the way up the HILL

Q note: The PAX followed Stalin, who again, decided to Rocky Balboa his way to the top. Craziness!!

Broken Wheelbarrow- Similar to a wheelbarrow. Partner one walking on ground with hands while partner two is holding only one leg, with the other leg free of held leg. This demands dramatically more core stability.

Run halfway back down the HILL

5 Mountain Merkins - While in plank position (preferably on an incline, hill, berm, etc.) PAX would do Mountain Climbers (right, left, right, left) in cadence. Perform 2 Merkins (down, up, down, up) in cadence. This equals 1 rep.

Run - Al Gore until the six caught up

10 LBCs (4 count)
10 Diamond Merkins

Run - Al Gore until the six caught up

20 Wheel of Merkins (5 each rotation)

Run - Al Gore until the six caught up

10 BBS w/WWII Sit Up

Run - Al Gore until the six caught up

The shovel flags are finally now in sight, so….time for (everyone should thank Dapends for the idea):

Partner Up and SPRINT to the finish

Mary:

10 LBFCs - Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches.

YHC covered a portion of the Q Source (Q4.9) Missionality.Team - With Missionality, a sidewind is the same as a headwind. For the complete article, please follow the link below:

https://f3nation.com/2018/11/11/missionality-team-q4-9-2/

Count-O-Rama | Name-O-Rama

Announcements:

  • MAD COW’s M has her first closing at the beginning of December

  • The Q for Tuesday is open

  • Santa Parade later this morning


So…it wasn’t too bad was it?,
MAD COW

Backblast #056 - To each their own

Busting your butt to get up and out for beatdowns in the gloom is your own choice. So, today we expanded on that idea and let each PAX walk their own path.

AO – Hospital Hill

Balmy | 27 degrees | 74% humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – MAD COW, Roid Rage, Tiny Tomato, Splitter, Hasselhoff, Bubblegum, Bald Eagle, Snoop, Stalin, Little Brother, Dapends (QIC)

Warm-O-Rama

Capri lap to catch stragglers

15 SSH (IC)
15 Arm Circles (IC)
15 Cherry Pickers with a Back Clap (IC)
15 Merkins (IC)
15 Mountain Climbers (IC)
15 SSH (IC)
Colt 45s (IC)

The Thang:

Went back to Crescent park for a few quick circuits at the fancy stairs. Because sometimes it’s okay to indulge in the finer things. Especially if they involve…

Run around the park, down the street, and up the stairs for…

Round 1:

10 derkins
20 arms-up flutter kicks
10 box-jumps

Round 2:

10 Copperhead Squats
10 Smurfjacks
10 BBS
10 Peter Parkers

Mosey back to the AO for a “choose your own adventure”. Stalin “Rocky Balboaed” the last block again.

Mulling over observations made regarding workouts, I’ve tried to create a workout with choice. Run more, run less, no one is out front or trailing, yet still providing a beatdown.

QIC has set up cones in the circle around the center of the field. Each cone has an exercise on it and the group starts in the middle runs toward a cone, performs that work, then runs to the next cone. For those that enjoy a good run the path through the middle is offers a longer route, for those that don’t you can run around the perimeter. Keep going until the tank is empty.

Exercise involved are as follows:

10 Copperhead Squat (with sandbag / coupon)
10 Burpies
10 Smurfjacks
10 BBS
10 Peter Parkers
20 Arms-Up Flutter Kicks
10 Merkins

Count-O-Rama | Name-O-Rama

Announcements:

  • Hasselhoff has a certification/training coming up

  • Bald Eagle has keys to house #3

  • Tiny Tomato kindly asks to keep his family in our thoughts & prayers right now


Stay Weird,

💩 Depends

Backblast #055 - Looking Back, Looking Ahead

Six months in, the men of F3 Grand Rapids have built a strong foundation here in Furniture City/Beer City USA – and we are just getting started. We have a solid core of pax and have received encouragement and assistance from pax near & far – Iverson & F3 Lake Effect, FIB, Butcher, Brutus, GOP, and Fountainhead & the Mustard Seeds to name just a few.

Warm-up: Beers (and waters) were ordered.

Pax: Hasselhof, Bubblegum, Roid Rage, Mad Cow, Depends, Splitter, Stalin, Belushi, BasicBro, QIC Bald Eagle

The pax gathered at Slows BBQ at a casual 1730, beverages of choice were had with plenty of mumblechatter as well. BasicBro and other pax have been traveling to other regions and reported back about how F3’s leadership structure has helped with growth and clarity in those cities. Having a few miles under our belt together, it was time to open the conversation about where we’ve been, where we want to go, and how we will get there.

Discussion was had about what growth will look like. More AO’s? More days of week? Different parts of town?

We determined that we are ready for a FOURTH DAY OF THE WEEK. Wednesdays will be a rotating Black Ops day where a different Q each week will identify a different potential AO and Q from there. The workouts will lean toward running & merkins, but as with all workouts the Q sets the agenda.

Discussion was also had around the question of ‘Why should we become a Region instead of a Mustard Seed?’ Becoming a Region will be very similar to being a Mustard Seed in many ways, except the more formal shared leadership structure will be in place to support growth, navigate ups & downs better, and support the larger number of pax & AO’s more effectively.

 —

FORMALIZING SHARED LEADERSHIP

YHC Bald Eagle @paulknust is privileged to serve as the NANTAN for F3GR. After experiencing what F3 can do for a #SadClown while living in CLT for a couple years, he knew it needed to happen in GR. He started a couple of quasi-F3 type workouts, but none really stuck. After posting a few times earlier this year with F3 Lake Effect in Kalamazoo, he stenciled F3 Grand Rapids on the shovel flag and planted it in our fertile West Michigan soil.

Mad Cow @engelbartsII was on board with F3GR from the beginning. He was the first to respond to the Facebook announcement of the launch and has embodied leadership to the group. He is the WEASEL SHAKER responsible for ensuring everything happens as it should.

Another F3GR #originalredwood and an All-State half miler, Roid Rage @realjoeredford is our 1FQ MAGNET MAN responsible for ensuring Q’s are in place, supported and delivering strong beatdowns.

The never-shy BasicBro @jasonley stepped up to take on our 2FQ ELMERS’ GLUE MAN role and also lead the COMMZ efforts with support from Depends & Bubblegum.

It was reiterated that these leadership roles are primarily intended to ensure that the core principles of F3 are upheld, and that more focused effort can be put into each role than when one assumes all responsibilities. These leaders are not necessarily responsible for doing everything under their umbrellas but are responsible for ensuring it gets done well and consistently.

Every pax that posts possesses skills, interests, and abilities that enhance the group. We have therapists, pastors, graphics folks, printers, tourism ambassadors, healthcare professionals, students, non-profit directors, salespeople, manufacturing techs, project managers, and plenty of other skill sets in our group.

We’ve had 20 F3GR pax Q a workout and fully intend for that number to grow. We’ll fill more leadership roles as we continue to accelerate (Site AO’s, 3rd FQ, etc.), but we wanted to identify the pax who in large respect have already been stepping into these roles and delegate responsibility.

“If you want to go fast, go alone, if you want to go far, go together.”

The bar-b-cue was then delivered to the table and more solid 2F was had.

The pax wrapped the HDHH with a few answering the question YHC floated earlier in the day – ‘Who or what taught you how to be a man?’ The answers were varied and ranged from ‘my mother’ to ‘trial & error’ to ‘a father who survived polio and became a traveling evangelist.’

While the bbq was picked clean from the plates, plenty of meat was left on the bone with this question which we’ll look forward to digging into at a later date.

-Bald Eagle out 

Backblast #054 - Riverside Park (Black Ops?)

Posting on a Wednesday was started as a ‘black ops’ for some Halloween fun. Three weeks later, the ‘exception’ has become permanent - with an always rotating AO.

AO – Riverside Park
Brisk | 25 degrees | 66% humidity

[0530 – Core Principles recited. Disclaimer given to 4 PAX] – Dapends, Basic Bro, Bubblegum, MAD COW (QIC)

Warm-O-Rama

25 SSH (IC)
10 Cherry Pickers (IC)
2-3 other various stretches

The Thang:

PAX went on a 3.45 mile (total) run on the Riverside Park trail. Great conversation and the spotting of a ‘ghost’ ensued. The ghost turned out to be a dude, but Basic Bro was scared either way.

Cool down consisted of a couple of stretches.

Count-O-Rama | Name-O-Rama

Announcements:

- Dapends has the Q Thursday
- Date has been set for a Griffin’s Game - November 30

Is that a ghost,
MAD COW

Backblast #053 - I kicked my own a$$

This was YHC’s first time at The Stairs. Did a quick scout the night before to see what I was up against.

AO – Stairway To Heaven
Crisp | 29 degrees | 84% humidity

[0530 – Core Principles recited. Disclaimer given to 11 PAX] – MAD COW, Bald Eagle, Roid Rage, Basic Bro, Dungeon Master, Stalin, Splitter, Hasselhoff, FNG (Snoop), FNG (Kraut), Bubblegum (QIC)

Warm-O-Rama

SSH (IC)
Cherry Pickers with back clap (IC)

Bird Dog (IC) - Starting position on your hands and knees. (4 count) Reach opposite leg and arm 1, back down to starting position 2, other leg and arm extended 3, back down 4.   

Side Stretch Lunge (IC) - Starting position face forward. Step back in a half lunge and reach your arm over your head stretching the side. Come back to standing and then step back with the other leg and reach with the other arm. 

The Thang:

Mosey’ed over to the guard rail by the stairs.

Dips (IC)

We made the climb to the top of the stairs. Stalin gave us a 10-count at the top before we began the next exercises.

Merkins (IC)

Sprint to the end of the street

Febreze (IC) - On your six, do 2 Big Boy Sit Ups. Remain upright after the last BB and lift feet up 6" Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6". Repeat using increments of 2:10 Ratio. (2:10, 4:20, 6:30, 8:40, 10:50)

Sprint back to the guard rail

10 Derkin (IC) with curb or guard rail

We took the stairs back down. We used the guard rail for a new exercise.

30 Russian Dips (IC) - Like a regular dip, extending one leg at a time on each down dip.  1 rep: down with left leg extended 1, back up 2, down with right leg extended 3, back up 4.

We took the climb again for another set of exercises at the top. At the top Dungeon Master gave us a 10 count.

ATM - All done in order, with no rest, without leaving plank position. 

15 Alternating Shoulder Touches (IC)
10 Slow Merkins (down on 1-2-3, up on 4)
10 Fast Merkins

That's one round

Sprint to the end of the street

Absolution (8 count) - Start a burpee down 1, feet back 2, on 3, 4 you drop to each elbow, then on 5,6 is feet out and in like a plank jack, on 7, 8 you lift back up to your hands in plank position, feet back up on 1, feet down on 2...

Sprint back to the guard rail

Flutter Kicks (IC)

Sprint to the end of the street

Peter Parker (IC)

Sprint back to the guard rail. Stairs down and back to the CoT

Count-O-Rama | Name-O-Rama

Moleskin:

During the Thang, there was some chatter from the PAX about extra reps that were thrown in and the dips we did. YHC became dizzy and the PAX commented that I ‘kicked my own a$$.’

Announcements:

- Dapends has the Q Thursday
- Date has been set for a Griffin’s Game - November 30
- Happy Hour tonight to discuss forming as a region

Pop’in Off,
Bubblegum