Backblast #267 Race Week

Wednesday 10/16/2019

AO Calder Plaza

Core Principles and Disclaimer recited to 5 Pax.

Depends, Mad Cow, Forrest, Hasselhoff, QIC Soft Spot

This is YHC race week - 4 days to the Marathon. So we kind of went with an 26 inspired workout.

Warm-o-Rama
26 SSH
26 Mountian Climbers

The Thang

Mosey for our run. Route was completely random.
We stopped at Rosa Parks circle. They have a small hill and was a good spot for a quick beat.
We bear crawled up and over the hill then crawl bear back to our starting point.
Then continued on our run.

After a loop around we came back to the hill for some more bear crawls. But we added Merkins on each side. We crawled over and did 26 Derkins. Then crawled back and finished with 26 incline Merkins.

We continued back to the AO and finished up with Mary.

26 Big Boy sit-ups
26 American Hammers
26 LBC
26 flutter kicks

Then stretched 10 count LRC and hamstrings.

Count-o-Rama / Name-o-Rama

Announcements

November 14 is the diaper party.

Grand Rapids Marathon is on Sunday. Good luck to the runners and the F3 Grand Rapids relay Team.

BackBlast #266 - GRCC Track Card Attack

GRCC Track Card Attack

October 17, 2019

AO: GRCC Track

Core Principles and Disclaimer recited to 10 PAX

Roid Rage, Mad Cow, Bald Eagle, Basic Bro, Creatine, Steamroller, Hank the Tank, Less, Hasselhoff, Snoop (QIC)

Warm-o-Rama

Mosey to the first set of cones on the track that will be used for the thang.
SSH IC X25
Tappy Taps X10
Flutter Kicks X15
Merkins X15
Mosey to the second set of cones on the track. They were basically opposite of the second cones, directly horizontal to the first cones (Half Track Distance)
Squats X15
LBCs X15

The Thang
The goal was to make it through the entire deck of cards before the workout ended, else there would be a penalty at the end. Each suit represented an exercise. Squats, LBCs, Flutter Kicks, and Merkins. The number on the card represented the number of reps for that exercise.
Face Cards: 20 Reps
6-10: Number on Card
2-5: All of these cards had +10 written on them, meaning 12-15 reps. 

The one outlier was the Ace. When the Ace was drawn, the PAX were to sprint across the field to the opposite cones and YHC would lead the group in some man-makers. 

Structure: YHC would start by drawing a card, calling the cadence for that exercise, then each PAX got the chance to draw a card, call cadence, until we made it around the circle (Unless an Ace was drawn). Once around once, the group would move out to the next set of cones around the track. Rinse and Repeat with the goal of completing the deck. 

For anybody counting, the plan was to complete 174 reps of merkins, 174 reps of 4 count LBC, 174 Reps of 4 count flutter kicks, and 174 reps of 4 count squats. 

We didn’t finish the deck….But I think I may have tasked the team with a very difficult, if not impossible task with the allotted time we had. Even so, I promised a penalty, and I’m a man of my word. 

I had Mad Cow count the number of cards we didn’t complete. 18. 18/2 = 9  I instructed to the PAX to hold people’s chair on the retaining wall, as we went down the line PAX by PAX to complete 9 burpees each. In all, it was about 5 minutes of people’s chair with your allotment of burpees on your turn. 

30 SecondsoM
American Hammers IC X20

Count-o-Rama/Name-o-Rama

COT

Leaders Message:
Stop ruminating in the past.

Smart and generally happy people experience greater success because they are good gatekeepers of what they allow into their minds, including unwanted thoughts from previous life events.

We’ve all experienced failure, pain and tragedy. But if you’re still obsessing today (or a week from now) over a bad decision or something that went terribly wrong, you’re choosing the wrong mental path.

The difference between successful people and others is how long they spend time feeling sorry for themselves.

Accept that failures and setbacks are part of the learning process of life. Heal and recover from those moments, learn from them, remember the lessons, put it in the past and move on. That’s what emotionally-healthy and successful people do, and now you can too.

Drop It Like It’s Hot

-Snoop

 


Backblast #265 – Squats, curls and suicides

Preblast: Good morning gentlemen!  I have the Q tomorrow at the stairs! Who is ready to get some?  Coupons are required

AO – Stairway to Heaven

36 or 37 degrees, depending on Bald Eagle or Mad Cow’s thermometer

[0530 – Core Principles recited.  Disclaimer given to 9 PAX] – Bald Eagle, Mad Cow, Forrest, Sex Panther, Pit Boss, Basic Bro, Steamroller, Rehab, Hasselhoff (QIC)

 

Warm-O-Rama

Bear crawl up the stairs, mosey down and return to the AO.

The Thang:

YHC setup an exercise similar to one completed at the Go Ruck Light last month.  The PAX lined up facing a row in a parking lot.  We ran suicides to every line, 21 total, completing 1 curl at the beginning and 1 squat at the other end.  Reps increased one for every parking line.  Once that was completed we started in descending order from 21 reps to 1 rep, swapping out back rows for curls and merkins for squats.  Due to time constraints we only completed a little over half of the exercises. 

Mary:

15 WW 2 sit ups

20 American Hammer (4 ct)

20 Reverse crunches

Count-O-Rama – Name-O-Rama

Moleskin

Announcements:

The race with Kalamazoo went well and we are planning to do so again next year

Soft Spot has the Q tomorrow

Axe throwing event in mid November for expecting F3 GR fathers

 

The beaches are safe,

Hasselhoff

BackBlast #264 - A standard F3 GR beatdown

Preblast: YHC has the Q tomorrow at Johnson Park. This is still black ops status, but it’s a good place to kick the week off. Bring a headlamp. No bricks required. Submit your decision below.

AO – Johnson Park

47 degrees

[0530 – Core Principles recited.  Disclaimer given to 4 PAX] – Bald Eagle, Less, Basic Bro, and Roid Rage (QIC)

Warm-O-Rama

  1. SSH - 25X, IC

  2. Merkins, 20X, IC

  3. Cherry Pickers w/ back clap - 15X, IC

The Thang:

The 4 PAX ran the trail and Johnson Park over to Millenium Park and did the following exercises, some of which were repeated. Needless to say, YHC is a little sore here and there, so the job was done.

  1. Bear Crawl - random distances

  2. Crab walk - random distances

  3. Squats - 20X, IC

  4. Big boy sit ups - 20X, IC

  5. Burpees - 10X, IC

  6. Merkins - 20X, IC

  7. LBCs - 20X, IC

  8. Jump Squats - 10X, IC

  9. American Hammers - 20X, IC

  10. Flutterkicks - 20X, IC

  11. Ankle Throws - partner up, 20X, OYO

    1. 1 PAX on 6 holding partners ankles, lift feet to partners hands, partner throws feet/ankles in random directions. Bring feet back to partners hand. Really works the abs.

The PAX made it back to the AO at about 6:17, so no additional Mary was performed. Bald Eagle was a sweaty mess.

Count-O-Rama – Name-O-Rama

-Rage of Roids

BackBlast #263-A Good Old Fashioned Football Practice

Preblast via Slack 10/11/19

Tomorrow is GameDay, so we have some practice to do.  Perfect practice makes perfect.  I have the Q.  Where are my HC’s?  Coupons required.

AO-The Zoo

41 degrees with no precipitation

Core principles recited.  Disclaimer given to 14 PAX.  Ferrigno, Stalin, Gravy, Bald Eagle, Hank the Tank, Mad Cow, BasicBro, Bullwinkle, Kraut, Snoop, Radio, Steamroller, Miss Daisy, and Less (QIC)

Warm-O-Rama

1.      Willie Mays Hayes 10 in cadence

2.      Standing groin stretch Count to 15

3.      Toe Touch Count to 15

Line Exercises 30 yards

1.      Side shuffle

2.      Lunge walk

3.      Bear crawl

4.      Backward lunge

The Thang

YHC’s favorite sport is football, and being that it is in the middle of football season, he felt that it would be fitting to do a football themed workout.  So, the pax did a bunch of position work followed by some team time.  This was challenging at times to coordinate, but ultimately the pax got a good workout and had some fun.

O Line

1.      (Waddles for 30 yards with 15 squatting coupon punches at the end in cadence) 4 of these

2.      Pass protection together as I dictated direction (5 set of about 30 seconds)

Linebackers 5 Minutes

1.      (Side shuffles for 60 yards with 10 squatting coupon punches at end in cadence) 4 of these

Defensive Backs

1.      Back peddles and break on receiver every 10 yards for 60 yards (2 sets).  1 pax acts as the receiver while the other plays defensive back

Wide Receivers 5 minutes

1.      Highpointing the ball 2 sets of 1 Minute (basically squat jumps)

2.      15 squat jumps together

Team Time

1.      Run right, run left.  Set up as an offense with a receiver on both sides, offensive line, quarterback, and running back.  Quarterback called the run direction and snap count.  When the ball was snapped everyone waddled 10 yards while the running back ran the ball 75 yards and everyone else finished running through 75 yards as well.  If the ball was dropped everyone had to do 25 merkins.  If anyone false started, everyone had to do 10 burpees.  The pax ran 4 plays and ended up doing 2 sets of 25 merkins.

2.     Pass right, pass left. Set up as an offense with a receiver on both sides, offensive line, quarterback, and running back.  Quarterback called the pass direction and snap count.  When the ball was snapped everyone ran forward while the quarterback threw the ball to one of the receivers running down the sidelines. Everyone else finished running through 75 yards as well as the receiver.  If the ball was dropped everyone had to do 25 merkins.  If anyone false started, everyone had to do 10 burpees. I think we ended up running about 6 more plays and did about 3 more sets of 25 merkins.

Mary

1.     Circle of Life one time around-Everyone laid on their backs in a circle with their heads facing the center of the circle.  Everyone had their legs straight up in the air.  One person started around the circle pushing each pax legs down.  After the pax next to you passed you, you got up and started around the circle. I know it’s a bit confusing. It’s hard to explain.  You just had to be there.

2.     Circle of doom-This was almost like circle merkins where each pax does one merkin.  However, each pax would continue to count up and going around the circle until everyone dropped out.  We ended up stopping at 200 reps when I believe there were still 4 pax going.

3.     -10 merkins to elbow touches in cadence.  Start in a merkin position, touch one elbow to the ground (1), touch second elbow to the ground (2), Go back up to merkin position with one hand (3), Go back up to full merkin position with other hand (Pax counts 1).

 Count-O-Rama

Name-O-Rama

Leader’s Message

YHC read 5 quotes from famous football coaches and players.

  1. "A CHAMPION is simply someone who did NOT give up when they wanted to."--Tom Landry, Dallas Cowboys

  2. "The man who complains about the way the ball BOUNCES is likely the one who DROPPED it." - Lou Holtz

  3. "Losing doesn't make me want to quit, it makes me want to FIGHT that much HARDER"--Bear Bryant, University of Alabama

  4. "It's not the SIZE of the dog in the fight, but the size of the FIGHT in the dog". - Archie Griffin, Cincinnati Bengals

  5. "When you're GOOD at something, you'll tell everyone. When you're GREAT at something, they'll tell you."--Walter Payton, Chicago Bears

 

More or Less,

Less

 

Backblast #262

October 9, 2019

Calder Plaza, 0530, 48 degrees

Core Principles Recited

10 Cherry pickers w a back clap 10

10 Seal claps 10

10 Overhead claps 10

20 Arm rotations forward, 20 arm rotations backward

Stretch Left

Stretch Right

QIC attempted to lead a 4 count breathing exercise. PAX followed bravely, while breathing.


The THANG: Running with pain stations

Rosa Parks:

30 Dips/ 30 incline merkins

20 dips / 20 incline merkins

10 dips /10 incline merkins

Crescent Park: Crab walk down stairs

Ran down, crossed blue bridge

Performed 20 Merkins and said good morning to Gerry and Betty

Returned to AO

QIC Repeated the 4 count breathing exercise with helpful input from Basic Bro.

Ended with circle of trust and each PAX naming one gratitude 

Basic Bro, Forrest, Dapends, Hasselhoff, Mad Cow, Gravy

Backblast #261 Mary Thursday

Preblast via Slack: “I’ve got the Q tomorrow at The Track. The fart sack will be warm and comfortable, the gloom will be cold and hard. But we do these things, “not because they are easy, but because they are hard.” I promise you only mumblechatter and pain. Where are my HCs at‽ No coupons required”

AO - The Track, 52F

[0515 - Core Principles recited to 15 Pax] - Roid Rage, Cortez, Bald Eagle, Mad Cow, Steamroller, Rehab, Creatine, Hasselhoff, Basic Bro, Snoop, Forrest, Pit Boss, Dapends, Gravy, Kraut (QIC).

Warm-O-Rama
5 Motivators
10 Cherry Pickers w/ Back Clap
10 Arm Circles + Flap Jack

The Thang

YHC Informed the PAX that I would say this one time:

THE MISSION OF F3 IS: TO PLANT, GROW, AND SERVE SMALL WORKOUT GROUPS FOR MEN FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP

The Pax moseyed through the neighborhood around the AO in a classic POAS workout, except that all exercises were core focused. At each stop an exercise was done and then one Pax was asked to recite the Mission of F3. If the Pax got it wrong, there were penalty burpees. Every other stop, the penalty burpee count increase by 1, and YHC became more strict with the recitation of the Mission:

20 BBS
20 LBC
20 American Hammers
20 Dolly
20 WWI Sit Ups
20 Flutter Kicks
10 Dr. W’s
20 Partner Leg Pushes (Pax 1 on 6, leg raise to 90 degrees, pax 2 pushes them down)
20 Freddie Mercury’s + 20 Gas Pumps
20 BBS
20 LBC
20 American Hammers
AYG Sprint to AO
20 BBS

Count-O-Rama / Name-O-Rama

COT
YHC asked the Pax “What is the Mission of F3?” - Pax responded in (semi)unison: “THE MISSION OF F3 IS: TO PLANT, GROW, AND SERVE SMALL WORKOUT GROUPS FOR MEN FOR THE INVIGORATION OF MALE COMMUNITY LEADERSHIP!”

Announcements:
Relay Race vs. K-Zoo on Saturday to the Walldorff in Hastings!

Kraut - Out

Backblast #260 – This is only a test

Preblast: Good morning gentlemen!  I have the Q tomorrow morning at the stairway to heaven and it is my first taking the Q there.  Can I get some HC’s.  No coupons needed.

AO – Stairway to Heaven

41 degrees

[0530 – Core Principles recited.  Disclaimer given to 11 PAX] – Bald Eagle, Mad Cow, Forrest, Sex Panther, Radio, Gravy, Snoop, Kraut, Steamroller, Rehab, Hasselhoff (QIC)

 

Warm-O-Rama

Mosey to the top of the stairs.

The Thang:

Inspired/terrified by the PT test completed at the Grow Ruck a few weeks ago, YHC decided to develop a PT test for any daring PAX who came out today.  A true you vs you experience.  The test consisted of running down and up the stairs 4 times, 100 SSH (2 ct), 100 Merkins, 100 Squats, 50 LBC, 50 BBS.  The goal was set for 35 minutes, however everyone completed the task way under the predicted time (28 minutes was the highest).

Mary:

20 flutter kick (4 ct)

15 WW 2 sit ups

20 American Hammer (4 ct)

Count-O-Rama – Name-O-Rama

Moleskin

Announcements:

Coordinating a race between F3 GR and F3 Kalamazoo

Gravy has the Q tomorrow

 

The beaches are safe,

Hasselhoff

BackBlast #259-Slow and Steady

Preblast via Slack 10/6/19

There will be a workout tomorrow morning at Johnson Park, and I will be your Q.  Let’s get the week started right!  Can I get those HC’s?

AO-Johnson Park

51 degrees with no precipitation

Core principles recited.  Disclaimer given to 3 PAX.  Roid Rage, Gravy, and Less (QIC)

Warm-O-Rama

10 second toe touches straight down

10 second toe touches legs spread to the right

10 second toe touches legs spread to the left

10 second toe touches legs spread to the middle

20 overhead claps in cadence while holding an Al Gore straight into 20 seal claps in cadence while holding an AL Gore

10 Merkins

15 Side straddle hops in cadence

The Thang

-The pax carried the coupon directly over their head across the parking lot and back

-Stopped and did team merkins-Split up into two teams.  One team would plank while the other did 1 merkin.  Then the other team would do 1 merkin.  Next each team would rotate off doing 2 merkins and so forth until they got to 8 merkins

-The pax did a farmer carry with the coupon across the parking lot and back

-Stopped and did team squats with the coupon from 1 rep up to 8 reps.  Same idea as the team merkins.

-The pax held the coupon in a half curl position and walked across the parking lot and back

-Stopped and did team curls with the coupon from 1 rep up to 8 reps.

- The pax did a farmer carry with the coupon across the parking lot and back

-Stopped and did team jump squats with the coupon from 1 rep up to 6 reps

-The pax did Frankensteins (walked with the coupon held straight out in front of them) across the parking lot

-Stopped and did Team shoulder press with the coupon from 1 rep up to 8 reps.

-The pax did a farmer carry with the coupon across the parking lot

-Stopped and did team blockees from 1 rep up to 5 reps

-The Pax carried the coupon overhead across the parking lot

Mary

-10 merkins to elbow touches in cadence.  Start in a merkin position, touch one elbow to the ground (1), touch second elbow to the ground (2), Go back up to merkin position with one hand (3), Go back up to full merkin position with other hand (Pax counts 1).

-20 American Hammers in cadence

-10 merkins to elbow touches in cadence

-20 American Hammers in cadence

 Count-O-Rama

Name-O-Rama

 

More or Less,

Less

 

Backblast #258 - The Billy Madison Way...

Pre-Blast Via Slack (10/4/19):

(H)igh (I)mpact (M)en - HIMs of @F3 Grand Rapids assemble! I am putting out the call for (H)ard (C)ommits - HC's. Not sure what exactly the routine will be, but I can promise you that it will be hard. So, you probably shouldn't show up and just sleep in. HC or not below.

AO - The Zoo | 43 degrees | 89% humidity

[0600 | 3-mile Pre-Ruck | 3 Pax] - Snoop, Soft Spot, MAD COW (QIC).

[0700 - Core Principles recited to 15 Pax] - Forrest, Snoop, Radio, Bald Eagle, Hasselhoff, Gravy, Ferrigno, Steamroller, Hank The Tank, Less, Stalin, Cortex, Creatine, Pitt Boss, MAD COW (QIC).

Warm-o-Rama:

High Knee’s
Backwards Run

Various Stretching
10 SSH (IC)
10 Squats (IC)
10 Mountain Climbers (IC)
10 Alternating Shoulder Taps (IC)
10 Merkins (IC) 

The Thang

Billy Madison - Run a lap around the parking lot ~.20 miles (maybe more) and then complete a grade (12 reps - IC). Each grade must be repeated when ‘studying’ to pass the next grade.

Example: Run a lap around the parking lot, then complete 1st grade (12 reps - IC). Next, run a lap around the parking lot, then complete 1st grade (12 reps - IC) and 2nd grade (12 reps - IC). Continuing, run a lap around the parking lot, then complete 1st grade (12 reps - IC), 2nd grade (12 reps - IC) and 3rd grade (12 reps - IC).

Continue the routine until Billy Madison graduates from High School.

1st Grade – Air Drama (Squat w/Calf Raise)
2nd Grade – Overhead Claps
3rd Grade – BBS
4th Grade – Merkins
5th Grade – Ballerina Toe Squats (raise heels, then squat)
6th Grade – Seal Claps
7th Grade – LBC’s
8th – Suzanne Somers (squat w/toes pointing outward)
9th – Werkins
10th – American Hammers
11th – Carolina Dry Dock
12th – Burpees

Overall, the PAX ran about 2.5-3.0 miles and completed all exercises. A modification was necessary to ensure Billy graduated from High School in the time allotted.  

Leaders Message – Q Source Oct. 4th

The people we surround ourselves with either raise or lower our standards. They either help us to become the-best-version-of-ourselves or encourage us to become lesser versions of ourselves.

We become like our friends. No man becomes great on his own. No woman becomes great on her own. The people around them help to make them great.

Prayer:

When you talk, you only repeat what you already know. If you listen, you may learn something. Everything has beauty, but not everyone sees it. Never let your failures get to your heart and never let your success get to your head

Accept your past without regrets. Handle your present with confidence. Face your future without fear. It is better to look ahead and prepare than to look back and regret. And most importantly:

Just because you can’t see the air doesn’t mean you stop breathing. And just because you can’t see your God doesn’t mean you stop believing.

Count-O-Rama / Name-O-Rama

Announcements:

  • October 12 is the race with Kalamazoo

  • Ferrigno is looking for a contact to secure a fire truck

As always, its a pleasure,

MAD COW

Backblast #257 - Kamikaze

Preblast: Good morning gentlemen!  I have the Q tomorrow morning at the GRCC track and looking for some HC’s.  Coupons are required

AO – GRCC Track

53 degrees and light rain

[0530 – Core Principles recited.  Disclaimer given to 4 PAX] – Bald Eagle, Mad Cow, DM, Hasselhoff (QIC)

 

Warm-O-Rama

Mosey over to the parking structure with coupon

The Thang:

One of YHC’s favorite routines is a DORA/BOMBS, however why not make them a little more fun.  YHC developed a slight variation of BOMBS, adding a few letters and a suicide running (Suicide BOMBERS) aka Kamize.

·         Blockees – 50

·         Overhead tricept extensions – 100

·         Muscle Makers (curls) – 150

·         Bent over rows – 200

·         Elf on a shelf – 150

·         Russian twists (4 ct) – 100

·         Squat jumps – 50

Mary: 10 – BBS to WWII sit-ups and James Bond for 1 minute

Count-O-Rama – Name-O-Rama

Moleskin

Announcements:

Coordinating a race between F3 GR and F3 Kalamazoo

Mad Cow has the Q on Saturday.

 

The beaches are safe,

Hasselhoff

Backblast #256 - No Spectators

With our 3rd burst of fall coming tomorrow, the pax gathered on an ideal 70 degree morning in the gloom. Coming off from GrowRuck 16, YHC wanted to concept a workout that included some ideas from that event for pax unable to post in Naperville.

Pax: Mad Cow, Kraut, Snoop, Forrest, Roid Rage, Radio, Rehab, Steamroller, DM, Dapends, Hasselhof, QIC Bald Eagle.

Warm-o-Rama

Stretching
SSH - 20x
Imperial Walkers - 10x
Burpees - 5x
Silent Merkins, uh, I mean Silent SSH (stop at 10 together or 10 burpees).
10 Penalty Burpees

The Thang -

YHC asked for 3 volunteers to lead groups of 4 men. After 10x merkins & squats, the leaders needed to get their pax to carry them to the stairs, and climb them. Group 1 had to go over each bar at the landing, Group 2 had to go under each bar, and Group 3 just had a straight climb.

The pax then bear crawled to the yield sign where new leaders took over. These leaders were chosen by the previous leaders, and were now the only pax who could talk. They led their group, while running in formation, to the park where they completed burpees, squats, or merkins at each corner in alternating fashion.

After each group did each exercise 2x, they ran back to the top of the stairs where the three group leaders led us in 3 Mary exercises. The pax then descended to the stairs, and climbed them while hopping over each landing rail.

The time then was 6:07, and the pax were instructed to descend as quickly as possible and climb as high as they could until 6:10. A few pax made it back to the top, while others only ascended mid-way before the instruction to return to the AO was given.

At the AO the pax then completed a Circlemerk to 100 before the CoT.

Backblast #255 - The one with 2 parking ramps and bear crawls on a roof

Its #5KWednesday. Let’s F’ing Go.

Pre-Blast Via Slack (10/1/19):

Calder Plaza on Wednesdays is the spot to be. Its going to be almost 70 degrees and raining...Seems like a workout to remember - is in the making! Don't experience the 'FEAR OF MISSING OUT'. No coupons, just your balls. HC is the thread below. Please and thank you.

AO - Calder Plaza | 67 degrees | 98% humidity
It was supposed to be raining, but instead, we sweat!

[0530 - Core Principles recited to 9 Pax] - Forrest, Snoop, Kraut, Radio, Bullwinkle, Dapends, Bald Eagle, Hasselhoff, MAD COW (QIC).

This reminder would’ve been a lot cooler if it was raining…

To take on the flux of life, you will need to practice performing in conditions beyond your control...The Nation's Third #CorePrinciple...Held outdoors rain or shine, heat or cold.

Warm-o-Rama:

Various Stretching
10 SSH (IC)
10 Merkins (IC)
10 Mountain Climbers (IC)

The Thang:

Since it was supposed to be raining, I decided to plan a workout around parking ramps. The original plan was to hit 4 ramps located all over downtown Grand Rapids. As you will read, after the first one…a new plan emerged.

Parking Ramp #1

Mosey to first parking ramp, run up and down the entire ramp. While waiting for the six, begin lunge, lunge, squats until all have finished.

20 Wheel of Merkins (IC)

Note - this parking ramp went up to level Z (not really but it was like level J or K, very tall). This was going to take a little longer than planned. As described by Radio, another benefit of running up the parking ramp was the mental challenge of not knowing when the damn ramps would end.

Parking Ramp #2

Mosey to the second parking ramp, run up four levels (8 total sections). At the first landing, 5 merkins…at the second landing 5 BBS…continue up four levels and then back down. While waiting for the six, begin lunge, lunge, squats until all have finished.

Note - YHC got a little smarter with limiting the number of levels as to not spend too much time in this ramp.

Rosa Parks Circle

Mosey to Rosa Parks Circle. Wood TV is not broadcasting from this location this morning - bummer! Either way, time for 20 (4-count) dips. At Rosa Parks Circle, there is a half house built for the ArtPrize Project 1…its literally a house. Bald Eagle suggests we bear crawl up the roof, then crawl bear down the other side. DONE. Next exercise - bear crawls up a roof. Last exercise, incline merkins 10 on a 4-count.

Endex

As we moseyed back to the AO, we stopped at two corners for 10 squats or 20 total.

Mary:

10 Flutter Kicks (IC)
10 Rosalita’s (IC)
10 LBC’s (IC)

Still had 1 minute to spare ;)

In total, we ran about 3 miles (the majority was UPHILL) and did a ton of exercises. It was a good #5KWednesday.

Prayer:

When you talk, you only repeat what you already know. If you listen, you may learn something. Everything has beauty, but not everyone sees it. Never let your failures get to your heart and never let your success get to your head

Accept your past without regrets. Handle your present with confidence. Face your future without fear. It is better to look ahead and prepare than to look back and regret. And most importantly:

Just because you can’t see the air doesn’t mean you stop breathing. And just because you can’t see your God doesn’t mean you stop believing.

Count-O-Rama / Name-O-Rama

Announcements:

  • Hump Day Happy Hour tonight 6-8 PM at Founders

  • Hasselhoff on Q tomorrow (Thursday), bring a coupon

  • October 12 is the race with Kalamazoo - 34 miles - looking for at least 10 guys

As always, its a pleasure,

MAD COW

Backblast #254: S-L-O-W-I-N-G D-O-W-N T-I-M-E

Preblast via slack 9/28/19:

I'm back with my first Q since January. For me, 2019 has been quite the year, filled with all kinds of stuff. Mostly good things, a few minor setbacks, but just a LOT, to where time seems to fly by. But that's the way, isn't it? Probably the #1 complaint in our adulting life seems to be time going too quickly, or not finding enough of it. Sometimes we need to tap the brakes in order to notice / savor / enjoy the small things (in this case, every muscle fiber!). Tomorrow's workout will be dedicated to savoring our most precious earthly resource. Who's an HC to S-L-O-W D-O-W-N T-I-M-E with me tomorrow morning (7am) at the ZOO?? COUPONS REQUIRED! Gloves recommended

AO: The Zoo

58 degrees, no rain or wind. Pleasant conditions, but a bit wet and sloppy on the ground

Core principles and Disclaimer recited to 14 PAX: FNG (Genie), Ferrigno, Stalin, Basic Bro, Mad Cow, Snoop, Steamroller, Kraut, Bald Eagle, Soft Spot, Creatine, Little Brother, Gravy. QIC, Bullwinkle

Warmarama

50M Mosey to the cones —> 50M reverse mosey. Repeat 3x
OYO Lunge / Hinge combo. 10 reps per leg
30 Side Straddle Hops, IC
Slight hesitation to coach PAX through a difficult movement (Turkish Get-Ups with Coupons) but thought better of it for the sake of time. Had to get right to The Thang. Next time!

The Thang

QIC explained today’s theme of the importance of slowing down. PAX was instructed to go slow and be mindful of muscle activation in order to increase the quality of the full-body effort

1) Partner - Lateral Bears and Blocks with Burpee Broad jump.

PAX were to partner up with the man on their right and were instructed to traverse the length of the field using only two allowable methods of locomotion: 1) Lateral bear crawl, with coupon drag across body and underneath arm, 2) Burpee, but instead of vertical jump, broad jump max distance. Each pair was to stay together, and switch every 7 burpee until arrival at first tree on other side of field.

2) Upon arrival to the other side of the field, QIC lead in Pulse Split Squats and Bodyweight Squats. 4 - count cadence. First 3 counts were to be bottom range pulse, with the fourth count coming up all the way. Performed 3 sets of 15

3) Partner - Lateral Bears and Blocks / Burpee Broad Jump combo the other way across the field

4) Partner coupon slug/row and slow lunge combo down the field and back. PAX instructed to make sure shoe laces were done up tight. For the slug/row, sit on ground between two coupons, place hand on each, hoist ass high off the ground (similar to a dip) and drag feet along grass by compressing/flexing through the abdominals, and then drag row coupons across the grass. Partner was to do slow lunge, and keep legs under tension during their turn. Switch after 7 slugs

5) Mosey lap around the field with coupon on shoulder

Mary

30 American Hammers with coupons. IC

Message about the importance of slowing down this week, and avoid being bombarded and consumed with all of life’s big things , good and bad. PAX are to enjoy the small things and live in the moment, stopping to reflect and be mindful of things we normally wouldn’t give much notice to.

Count-O-Rama

Name-O-Rama

Assigned F3 name to our FNG, GENIE.

Bullwinkle, OUT

BackBlast #265 - IronPax Week 4: Sugar's Pick Your Poison

Preblast via Slack: “I've got the Q for the last week of Iron Pax 2019 tomorrow morning at the track! Please bring a coupon and be ready to work! This is a total time based workout. Where are my HCs‽”

AO - The Track, 61F

[0515 - Core Principles recited to 11 Pax] - Hasselhoff, Radio, Steam Roller, Forrest, Bald Eagle, Cortez, Hank the Tank, BasicBro, MAD COW, Less, Kraut (QIC).

The Thang

PAX completed The IronPax Week 4: Sugar's Pick Your Poison

3 Rounds for Time

100 Cumulative Merkins and/or Squats
100 Yard Out and Back Coupon Carry (200 yards total)
100 Cumulative Coupon Swings and/or Bonnie Blairs (1 Leg = 1 Rep)
100 Yard Out and Back Coupon Carry (200 yards total)
100 Cumulative Coupon Thrusters and/or Walking Lunges (1 Leg = 1 Rep)
100 Yard Out and Back Coupon Carry (200 yards total)

IT’S FINALLY OVER

Count-O-Rama / Name-O-Rama

Announcements:
Submit your times from this morning to the F3 Greenwood website.
Coffeeteria/Breakfast at Arnie’s on Leonard after the Saturday Beatdown
Relay Race vs. K-Zoo on 10/12 to the Walldorff in Hastings!

COT

Kraut - Out

BackBlast#255 She's been around the block:

530 am The Calder

the Calder:

63 degrees:

Forest, Mad Cow, and Depends in attendance

Core principles stated and disclaimer read

WORM -O-RAMA

warm up stretches shoulders and legs:

15 cherry pickers with back clap

25 SSH in cadence

THE THANG:

Mosie laps around several blocks, meeting back at AO for pain stations, each time around,

,including ssh-4

Merkins-8

Lbc- 12

American Hammer _16

after a few laps the winky came up missing/ so the exercises were doubled. threw a few burpees in the mix for

extra pain.

finished with a total of 5km.

short and simple

I’m out Foreat:

Backblast #254 - Coed Sunday Ruck

Sunday Night Coed Ruck

September 15, 2019

Kraut, Soft Spot, Paula, Snoop (QIC)

The Thang

Snoop signed up for the September 2019 RuckingChallenges monthly challenge, so the plan was to knock out some of the stairs and miles needed to complete the challenge. The starting AO was changed to East Grand Rapids, so we could immediately take advantage of the high school’s bleachers.

We walked to the high school football stadium and the plan was to walk in circles, then hit the bleacher set (Up and down every single stair across the bottom) after passing the bleachers 2 time. This meant, we would hit the hometown set first, then skip the visitor set and home set, and then hit the visitor set. Rinse and repeat. Towards the end of the ruck, we ended up modifying and hitting every single step. 

In total, we ended hitting 1,617 steps and almost 5 miles in 2 hours. 

To end the ruck we army crawled 50 yards, then bear crawled 50 yard back. 

IMG_2432.png



Drop It Like It’s Hot

-Snoop

 



BackBlast #252-Up and Down the Ladder

Preblast via Slack 9/20/19

I have the Q tomorrow at the zoo.  There will be a good mix of cardio and strength work but quite a bit of strength work.  Coupons required. Let’s get after it!  Can I get those HC’s?

Also, good luck to those headed to Naperville this weekend for the GrowRuck!

AO-The Zoo

68 degrees with no precipitation

Core principles recited.  Disclaimer given to 9 PAX.  Ferrigno, Stalin, Gravy, Huggies, Lennon, Forrest, Pit Boss, DM, and Less (QIC)

Warm-O-Rama

-Willie Mays Hayes 15 in cadence

-Standing groin stretch Count to 15

-Toe Touch Count to 15

-Squatting overhead claps 15 in cadence

The Thang

-Ran 50 yards and did 2 merkins.  Ran back and did 4 merkins.  Kept adding 2 merkins until we got up to 20 merkins and then reversed reducing 2 merkins each time until we got down to 2. We then ran back to the start.  When the pax at the front finished everyone else would finish through the start regardless of where they were at.  From 2 up to 20 and back down to 2 by 2’s was 200 reps. We did this same routine four times changing the exercise each time and sometimes carrying a coupon along the way.

-The second exercise we carried a coupon and did overhead presses.

-The third exercise we ran and did side straddle hops

-The fourth exercise we carried a coupon and did curls.  We didn’t make it all the way through this before 8AM, so we didn’t get to Mary. The pax in the front were on the way back down on the ladder at 16 when the bell rang.

 Count-O-Rama

Name-O-Rama

Leader’s Message

Encouragement is a powerful thing.  It is what gets us through a lot of these workouts/challenges.  When things are getting difficult that little bit of encouragement from a fellow pax can make the difference in finishing or not finishing.  It is also important to remember this when we are out in our daily lives.  A little bit of encouragement/a few kind words can go a long way towards improving someone’s day.  A few kind words can completely change someone’s day and when said at the right time may change someone’s life. 

More or Less,

Less

 

Backblast #251 - IronPax Week 3: Meter's 43

Preblast via Slack: “I've got the Q for IronPax Week 3 tomorrow at the field. We will meet at the field and then either do the work there or move to GR Montessori depending on turn out. This is an accumulated reps workout, so you can determine how hard you want to go. BRING A COUPON. Where are my HCs‽”

AO - The Track, 61F

[0515 - Core Principles recited to 14 Pax] - Hasselhoff, Radio, Roid Rage, Steam Roller, Forrest, Bald Eagle, Cortez, Hank the Tank, BasicBro, Pit Boss, Ferrigno, Dapends, Gravy, Kraut (QIC).

T-Claps to Less for doing it on his own last night

Warm-o-Rama:

Coupon Mosey to GR Montessori

The Thang

PAX completed The IronPax Week 3 Workout: Meter’s 43

10 Pull Ups
15 Burpee Block Jump Overs
20 Coupon Curls
25 Coupon Thrusters
30 Gas Pumps

RINSE AND REPEAT AMRAP

Count-O-Rama / Name-O-Rama

Announcements:
Submit your times from this morning to the F3 Greenwood website.
Good Luck to the PAX going to GrowRuck 16 this weekend!
No Respect for Bald Eagle

COT

Kraut - Out