Backblasts

3.28.19, 4:30am, about 52* and clear

PAX: Sludge, Buckner, Moist (Q)

YHC arrived a little early, to re-scout site and drop coupons. Also, because I didn’t sleep well out of fear of what may happen if I overslept and failed to show up!!

Disclaimer

Count off

The Thang

A very Moist Dance Party

Warm-up: A short Mosey around the park, SSH x 15c, High Knees x 15c

A brief overview of how this dance party would work – AMRAP to songs with 1 minute intervals of exercises.

Play me something Mr. DJ and he brought the sound. Song list included for your listening and work pleasure. Don’t judge me on these song choices, my little 2 approved!!

Let’s Get it Started (Black Eyed Peas) – Burpees and Plank Jacks

Crazy Train (Ozzy Osbourne) – Alabama Ass Kickers and the Cupid Shuffle

Up Down (Morgan Wallen) – Dodo Bird w/a dose of Wonder Bra and a side of squat curls w/coupons

DJ Turn it Up (Yellow Claw) – Ascending Testicles on set of steps (now one of my top 3 favorites)

Eye of the Tiger (Survivor) – My gonna happen when I Q exercise – Mike Tyson’s and Sweat Angels

We are the Champions (Queen) – It’s not over yet – Freddie Mecury’s and Merkins

Bulletproof (Godsmack) – Chicken Peckers and Hairy Rockettes

Whatever it Takes (Imagine Dragons) – Imperial Walkers, Prison Squats, and American Hammers

A round of Mary to cool down – Flutter Kicks x 10 (Buckner), Jane Fonda’s x 10 (Sludge), American hammers x 10 (Moist)

COT

Count off, Evidence of Presence (EOP video)

Announcements – Tunnel to Tower Run Saturday, Smack talk about MIA PAX

Prayer Requests – Buckner’s MIL about to start treatments for cancer, Boots (WYA)

BOM

1 Timothy 3:5 – look it up

Q: SugarPants

PAX: Sludge, Pew (who?), Buckner, Boots, Moist

YHC arrived early to find that he had already been beat to the party. There was a good deal of smack talked amongst the PAX. Michael said hey. The clock struck and off we went.

Conditions: about 50, clear, breezy

DISCLAIMER
COUNTOFF

 

**THE THANG**

WARM UP:
LBAC x 9C
SSH X 20IC
Imperial Walker x 15IC

RUN
Down to mobile civic center

STATION 1: 05 minutes AMRAP
4X4s & monkey humpers

*The PAX particularly enjoyed showing off for the cars that passed by.*

Bear crawl 50 yards before starting run portion

*Got to do some burpees courtesy of a good morning greeting.*

RUN
Hang a right on Canal St and continue onto S Broad St. Stopped at corner of government St.

STATION 2: 05 minutes
Boat canoe x 10 IC
Plank jacks x 20 OYO

*Michael said hey again*

RUN
Government St all the way home

*Michael jogged with some PAX*

*There seemed to be a general agreement amongst the PAX that timing is mooch harder with workouts thrown in. #doitagainpleaseiswhatiheard*

COP:
Cheerleaders x 10 IC

Merkin slow count form focus x 10 IC
Hold last rep at bottom

CoT:
COUNTORAMA
VIDEORAMA
ANNOUNCEMENTS

* Azalea trail run this Saturday! Be there early. You can pick up your shirts in Friday or Saturday morning before the race.

* Brainstorming ideas for a 2F event

BoM

* Buckner’s family, moist’s friend is getting a check up post cancer, boots anger, YHC selfishness

When: 03-14-19 (Pi Day)

QIC: Buckner

The PAX: Boots, Buckner, Costanza, Moist, Stretcher, Sugar Pants

The morning began with some mumblechatter welcoming our “FNG” who had been away for about a month or so, but it was great to have him back, and so it began!

Disclaimer

The Thang

• SSH x20 IC
• TTT x20 IC
• I.W. x20 IC
• LBAC x10 fwd and bwd
• Seal Claps x20IC
• O.H. Claps x20 IC

Mosey across the street

• Crazy Indian while dodging the undesirable leftovers from Mardi Gras

Mosey to the convention center to enjoy some stairs!

• 11’s
  • Burpees at bottom and Freddy Mercury at top

Down the other side of the stairs

• Incline Merkins x10 IC
• Derkins x10 IC
• Squats x20 IC
• Calf Raises x50 oyo

Mosey back to the park

• LBC x25 IC
• Sweat Angels x8 IC
• FK x20 IC
• Heel Touch x20 IC
• Plank for a 10 count by each of the PAX. Some Pax may have counted a little slower than others, or had a conversation in the middle of counting, but it’s all good!

COT

Announcements: Azalea Trail on March 23, Tunnel to Towers on March 30 (will ruck this event with the shovel flag)

Prayer Requests: PAX that are DR, Pew’s trip was successful, Buckner’s mother in law (health concerns)

BOM

When: 03-09-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Geronimo, Lex, Pew, Sludge, Stretcher, Van Winkle, FNG

YHC was pacing awaiting the arrival of Boots who was carrying the means of our warm up. The PAX was giving me grief as I was almost late with the 1 minute warning.

Disclaimer

Warm Up with ropes

• SSH x30 seconds
• Alt. lunge waves x 30 seconds

2 rounds

• Plank alt. 3 count slam x 45 seconds
• Battle rope A.H. x 45 seconds
• Rainbow Slam x 45 seconds

3 Rounds

Mosey to field

• 7 of Diamonds

Shift to the middle of field

• Spartan
  • Completed only 5 rounds due to YHC wanting to complete today’s weinke

Good morning burpees- PAX tried to convince people to not respond to Q to try and avoid burpees. Both people were friendly though, so we all enjoyed burpees.

6ish minutes of Mary

• LB Flutter Crunch x10 IC
• Rosalita Wip x10 IC
• Alphabet A-M due to time
• Freddie Mercury x10 IC
• Sweat Angel x10 IC
• Plank 10 count around the circle. Some mumblechatter among the PAX which slowed down the count which created some hate and discontent.

COT

FNG in the middle- Welcome Irwin

Announcements: Run events coming up, 1 shirt needed to complete our order

Prayer requests: Lex’s M- death in the family, Pew- travels

BOM

03.07.19 – A chilly, 4:30, 38, dry, and clear morning

The Gloom

4 PAX – Sludge, Buckner, Boots, Moist

VQ: Moist

Disclaimer

The Thang – An AMRAP assortment – Tomorrow would be my dad’s birthday, so in his honor, I felt led to Q, my first time (that’s what she said – sorry I had to) with an aroma of firefighting. The spirit of the workout was based on some of the exercises fireman do for PT with a few extra Moist exicons, based on the number 3 for each shift, and 10 for the ladder truck he spent most of his truck time on. Didn’t quite make all three shifts, but the PAX played along and had a little fun, I think.

Mosey

Seal jacks

Through the middle

Hairy Rockettes

Burpees

High Knees

Mountain man poopers

Back plank

Merkins

Protractor

Freddie Mercury

Mosey

Pistols

Spiderman crawl

Plank

Prisoner squats

Pattycake merkin

Inverted hamstrings

Daniel-son

Mountain climbers

Superman

Sweat angels

Rocky Balboa

Mike Tyson

People’s chair

Imperial walkers

Flutter kicks

The hairy rockettes brought out the diversity of the group with a few PAX humming The Rockettes music. Freddy Mercury’s were threatened to be retired and thought to be the reason he died. Daniel-Son’s brought out the ninja in all the PAX. Rocky Balboa inspired and invigorated us all as we made the noises to Eye of the Tiger by Survivor (how ironic for an F3 workout to use survivor) and VQ was able to disrupt Boots, which is the first I have ever witnessed, by starting to sing the previously mentioned song. And finally, I think our round with Mike Tyson may begin to rival Pew’s (IR) choice of Boat/Canoe as a new favorite (sarcasm implied for both as a favorite).

Count off

Announcements – Azalea Trail Run – March 23^rd, Tunnel to Tower Run – March 30^th

Prayer requests – Pew (calf and upcoming travel), Sugar Pants (travel), MIA Pax

BOM

My tribute to my dad – Miss you and will see you again

and behold, a voice from heaven said, “This is my beloved Son, with whom I am well pleased.”– Matthew 3:17

Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. – 1 Corinthians 9:24

His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’ – Matthew 25:21

When: 2-28-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Lex, Pew, Sludge

Conditions: 63 and humid and a couple sprinkles mixed in

Today was the Workout to Remember to honor fallen Coast Guard aviators, which started in honor of the crew on Coast Guard helicopter 6535 that went down in Mobile Bay.

Disclaimer

Quick Warm Up

• SSH x20 IC
• IW x20 IC
• TTT x 20 IC
• LBAC x20 IC fwd and bwd

The Thang

• 400m mosey
• 65 squats
• 35 burpees into box jumps

4 Rounds

Count Off

Announcements: Azalea Trail Run March 23, Tunnel to Towers 5k March 30, will use Fat Tuesday as run day.

Prayer Requests: Guys that are DR, our military and 1st responders

BOM

 

When: 2-7-19

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Pew, Reboot, Sludge

Conditions: 63 and foggy

It was a gloomy morning in the gloom, but nothing we couldn’t work through. YHC had this beatdown planned for the previous week, but the PAX were unable to enjoy it, so I recycled it for some fun for all this morning!

Disclaimer

Warm-Up

• SSH x20 IC
• Merkins x10 IC
• Aiken Legs
  • 20 Squats, 20 Box Jump, 20 Alt. Lunges, 20 Split Jacks

Strap on your weight vest or pack if you have one, and mosey to our favorite stairs

• Grizzcalator
  • Bear Crawl up the stairs with a Merkin on each step
• Jack Webb up to 10:20

Mosey back to the Titan (YHC had to double back due to lack of oxygen, and retrieve my headlight.)

• Deconstructed Burpees
• Leg Wreckers

Time for Mary ( not quite 6 minutes, about 6 1/2)

• Plank Dips x10 IC
• Box Cutter x15 IC
• Freddy Mercury x20 IC
• Weezy Jefferson x20 IC
• Luge x10 IC

Count Off

Announcements: Azalea Trail in a month and half, Tunnel to Towers 5k the week following

Prayer Requests: Praise for Reboot’s son, WPC Session, King family

BOM

When: 1-26-2019

QIC: Buckner

The PAX: Barney Fife, Boots, Buckner, Moist, Pew, Sludge, Stretcher

This last week was tough for us as a community with the loss of one of Mobile’s finest. With that on YHC heart, the workout was in honor of Officer Sean Tuder, E.O.W 1/20/19.

Conditions: Sunny and a little frosty

Disclaimer

The Thang

Warm Up- Informed the PAX that to honor Ofc. Tuder, 31 would be the number for most of the morning, since he was 31 years old.

• SSH x31 IC
• LBAC x15 forward 16 backward IC
• Merkin x10 IC
• Squat x31 IC
• Merkin x10 IC
• IW x31 IC
• Merkin x11 IC

Mosey to the corner and partner up. Odd man will partner with the block YHC just happened to leave there on the way by.

• Partner Plank Curls x31
• Partner Shrugs x31

Circle up

• Fire Drill x2 rounds

Mosey to other corner

• Individual Medley
  • 5 Burpees, 5 Merkins, 5 2 count FK up to 10 of each. Add extra Merkin at the end to add up to 31 that round.

Mosey to soccer field

• Happy Jacks x6 rounds, adding 1 on the last round to make 31
• Alt. jumping lunge into squat x31
• Bear Crawl Ring of Fire x 2 rounds

Mosey to the stage. No walkers or runners for Good Morning Burpees, so the PAX were feeling good about that!

• LBC x31 IC
• Jane Fonda x31 each side
• FK x31 IC
• Plank while the PAX gives a 31 count to finish up

COT

Announcements:

Prayer Requests: Praise for the government reopening, Pew safe travels

Matthew 5:9 followed by playing of Ofc. Tuder’s last call

BOM