Backblasts

When: 07-09-19

QIC: Buckner

The PAX: Boots, Buckner, Falco, Sludge

Conditions: Upper 70’s Moist

Things were about to get started with the usual trio, when out of the gloom moseyed Falco, right on time!

Disclaimer

The Thang

Short warm-up

• WM x20 IC
• LBAC x20 (10fwd 10bwd)
• TTT x20 IC
• Merkin x10 IC

Mosey to the dreaded stairs

• Black Jack
  • Merkin @the bottom
  • LBC @ the top

Train started rolling by about halfway through. YHC decided we would move on to next exercise as soon as the train ended. Well the PAX started noticing that this train was awfully long, and just kept going. YHC had to improvise, since we couldn’t get to the other side of the tracks for the rest of the fun.

Grab a spot on the wall out front

• Dip x15 IC
• Step up x10 ea. leg
• Incline Merkin x10 IC
• Rinse and Repeat

Mosey back to the park for a modified 4 corners, which turned into 1 corner

• 4×4’s x5

Head around to the flag for Mary

• FM x10 IC
• JF x10 ea. side
• SA x20 IC
• WWII Sit Up x20
• Plank 20 count around the circle

COT

Announcements: 2nd F with Moist, Backpacking 2nd F opportunities with F3 Birmingham

Prayer Requests: Moist and M, families and friends with health concerns

BOM

When: 06-18-19

QIC: Buckner

The PAX: Boots, Buckner

Conditions: Low 70’s lots of humidity

Tempted by the thought of an early morning coffeeteria, the PAX stuck with it, and pushed into the workout!

Disclaimer

The Thang

Quick warm up

• SSH x20 IC
• Merkin x10 IC
• TTT x20 IC
• Merkin x10 IC
• Hillbilly x20 IC
• Merkin x10 IC

Boots took a quick pause to stretch after a long mosey this weekend, then mosey to the dreaded stairs

• Burp Back Mountain

Mosey back to the park, and hit the benches

• Creature Merkin x10 each side

Shift over to some open area to move in

• Leg Wrecker (2 rounds)
• Merkin Ladder

Head for the ledge

• Prisoner Squat x15 IC
• Step up x10 each leg
• Calf Raise x25
• Rinse and Repeat

Short mosey back to the flag for Mary

• LBC x20 IC
• Luge x10 IC
• J.F. x15 each side
• A.H. x20
• Plank for a long 20 count

COT

Announcements: None

Prayer Requests: Pew’s travels, Buckner’s brother in law (having biopsy)

BOM

When: 06-11-19

QIC: Buckner

The PAX: Boots, Sludge, Buckner

Conditions: Upper 60’s and a little humid

The PAX learned this morning that vacationing in Hawaii will age you quite a bit. Actually by about 40 years! So how many times do you say respect for a PAX that is 102? It’s amazing, because he doesn’t look a day over 100!

Disclaimer

The Thang

Warm up

• TTT x20 IC
• IW x20 IC
• WM x20 IC
• LBAC x15 fwd. & bwd.
• OHC x20 IC
• SC x20 IC

Head to the corner

• 7 of Diamonds
  • 7 Burpees each corner
  • 14 (4) count FK ea. corner
  • 21 Merkins ea. corner
  • 28 Squats ea. corner

Mosey to our favorite destination, the stairs!

• Grizzcalator
• ATM at top of the stairs

Mosey back to the park

• Jump Squat Hold
• Johnny Cash
  • PAX plank while one PAX knocks out 10 (4) count Merkins then around the Ring of Fire

Just a short time for Mary

• Growing Pains

Ran out of time with more to do, but we’ll make up for it another time.

COT

Announcements: 2nd F at the Baybears moved to June 23, EH is going on constantly with some almost HC

Prayer requests: Pew in his travels, WPC in our journey, PAX that have been DR

BOM

WORKOUT: Hades

STYLE: Run

CONDITIONS: Warm, muggle-ish

QIC: Pew

PAX: Sugar Pants

YHC showed up before Pew and set about to stretching. Pew picked a nice long one around the Regency neighborhood. Here’s the route:

https://www.strava.com/routes/18613804

YHC having recently been assigned to physical therapy, Pew decided to let it be an easy day for us. Plenty of walk time to help with recovery.

We walked a lot.

A lot.

But you got to get better somehow, right?

Did I mention that we walked a lot?

Yeah, it killed me in my mind. Moral of the story: don’t hurt yourself, get better the wise way. Slow and steady wins the race!

I should take my own advice. Pew said so.

We made it back to the flag (invisible—we are working on that) just a few minutes past the end time.

CoT

Announcements:

• SP’s M is starting a new job, likelihood of not being able to make any morning workouts. Possibly start afternoon/evening workout?
• Transfer Site-Q of Hades from SP to Pew
• Hades paused for 05JUN, 12JUN, and 19JUN while Pew is DR and SP is unable to attend
• Pew’s church going thru revitalization process—prayers requested for wisdom and peace

When: 5-16-19

QIC: Buckner

The PAX: Boots, Buckner, Sludge

Conditions: Mid to Upper 60’s Clear

YHC remembered how much “fun” we had with running stairs and doing incline Merkins, so here we go again!

Disclaimer

The Thang

• SSH x20 IC
• HB x20 IC
• TTT x20 IC
• SC x20 IC
• Merkin x10 IC

Strap on your weight vest/pack and mosey to the stairs

• Laps up and down the stairs, be sure to run on flat surfaces
• Whistle blows, stop and incline Merkins AMRAP
• Whistle blows, laps on stairs resumes

Rinse and repeat for 20 minutes

• 3 Rounds
  • 25 calf raises at bottom of stairs
  • 10 squats at top

Quick 20 count, then Mosey back to the park and shed weights and just enough time for Mary

• LBC x20 IC
• Luge x10 IC
• Sweat Angels x10 IC
• Jane Fonda x15 each side IC
• AH x20 IC
• Starfish Crunch x20 IC

Name-a-rama including calling out our PAX that have been missed lately

Announcements: Do it in the Bush 5k on Saturday, Boots will be DR on Saturdays for a little while

Prayer Requests: WPC during revitalization, Charles Reed, Pew

BOM

When: 5-9-19

QIC: Buckner

The Pax: Boots, Buckner

Conditions: 65ish and a little humid

Today was the day, with 300 warriors, or 2, we conquer the Spartan

Disclaimer

The Thang:

Warm up:

• SSH x20IC
• TTT x20 IC
• IW x20 IC
• LBAC x 11 fwd and 11 bwd
• SC x11 IC
• OHC x11 IC

Get Ready and Go!

• The Spartan
  • 100yd sprint 10 Merkins x30= 3000yds and 300 Merkins

Just a little time for Mary

• LBC x20 IC
• One more round of TTT x10 IC
• Jane Fonda x15 each side
• Back Plank x 20ish count from each PAX

Announcements: Do it in the Bush 5k May 18

Prayer Requests: Charles Reed, Victims of plane crash

BOM

 

 

When: 04-27-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Pew, Sludge, Stretcher, Sugar Pants

On this glorious Saturday morning, YHC thought it would be an even better day if we brought out some weight vests/packs. Boy was I right, that made the day so much better!

Disclaimer

Count Off

The Thang

• TTT x20 IC
• I.W. x20 IC
• SSH x20 IC
• Squat x20 IC
• LBAC x10 fwd and bwd

Don our weights for a mosey around the long way to the fun

• Black Jack
  • Merkins and Squats

Mosey to the other side of the parking lot to the field

• 4 Corners
  • #1- 5 Burpees, walking lunge to corner
  • #2- 10 Merkins, walking lunge to corner
  • #3- 20 LBC, walking lunge to corner
  • #4- 40 Squats

Mosey back toward the pavilion

• 21’s Unfortunately no punishment, everyone finished in sync

Just enough time for Mary

• FK x20 IC
• Sweat Angels x10 IC
• Plank around the world 10 count ea. with some mumblechatter in between counting
• AH x10 (actually done twice)
• Back Plank

Count Off

COT

Announcements: 2nd F at Pew’s was great, Do It In The Bush 5k on May 18 at Medal of Honor Park, registration- https://events.com/r/en_US/registration/do-it-in-the-bush-5k-mobile-may-757105

Prayer Requests: Stretcher’s mom

BOM