Hitting the Reset Button

/in , /QIC:
PAX: , , ,

It’s been a while since I’ve written a backblast. Not sure I’ve written one this year and the fact of the matter is, I used to enjoy writing them as much as I enjoyed Q’ing and planning the workout. Truth be told, I’ve been in a funk this past year for a variety of reasons.  I can sit here and blame it on a pandemic, make a dozen excuses of why things got in the way and didn’t have time, but when you boil it down to its parts, I got run down.. caught in a bunch of excuses, got salty, and just flat out lazy.

Now that I took accountability for that as your Weasel Shaker- the guy who is expected to follow the rules and ensure others are abiding by the rules. I’m gonna make a pact right now…. I will no longer miss a backblast moving forward and nor should any of you Q’ing an AO. Believe it or not, its more important than the workout itself, in my opinion. Its an account of what you did, who was there, who we lift up in COT, but more importantly its a written account of that moment when you lead and how you did it.

It can be 4 lines, it can be a novel, but write something… anything.  Just do it and feel free to send me a virtual finger letting me know I’m number 1 as you do it… And that’s the bottom line, cuz Mookie said so…

Alright-enough with the PSA’s…So this morning was also a return to the gloom after a week long hiatus.  I have now officially hit the reset button. No more sandbagging, full speed in all areas of F3. Saw a Q slot open at Purple Cobra for this morning while enjoying some time yesterday with the kids at the pool. Figured if I was Q’ing, there would be no way I’d miss posting. Also mentioned it to a few fellow Wescott PAX, while i was leaving, but apparently they had other plans this morning. I’d like to think as I saw them drive past Purple Cobra that they didn’t want any part of my Q after being on 7 days rest, but these Wescott guys are absolute beasts and probably would prefer a Q from our resident Pokemon giving a caveless  caveman workout.

Probably for the best. Arrived a little early. Planted the flag and greeted Maybelline, Warbucks, and Woody. Four PAX- 2 fresh off a Murph the day before. Perfect- they are gonna love what I have dialed up this morning. 5:30am hit and we were off straight down the lot.

FNGs:Would be alot cooler if there were, but alas…no
Warm Up: Mosey to the end of the lot. Circled up for some Good Mornings IC X10, Imperial Walkers IC X10, Hillbillies X10 IC, continue on the mosey up the entrance to Sunset Lake Rd and all the way down and back to the bank parking lot entrance. Circled up for some Squats X10, Fazios 10F\B, Morrocan Night Clubs X10 IC. Squat hold while YHC explained the first sequence of sweat.

The Workout:

Sequence 1: Meet me in the middle- PAX partnered up for a session of meet me in the middle- 3 full loops meeting 6 times with 10 patty cake merkins at each meet up. Recover on the mosey behind the Teeter.

Sequence 2: Rocky Horror Shoulder Show- Each PAX grabbed two handheld rocks of the same size and weight (1 for each hand)

2 Rounds: Front Raises X20, Lateral Raises X20, Bent over Lateral Raises X20, In\Out Shoulder Presses X20, Tricep Extensions with hands clasped together with rocks X20.

Recover with Jack Webbs with rocks 1:3 ratio ending with 10 merkins\30 rock airpresses

Recover on the bear crawl with rocks in hand to the wall.

B2B X20, People’s Chair X10 with palms up- Rinse Repeat X3

Recover with cusack of both rocks back to the rock pile. Mosey to the back of the car wash

Erkins, Derkins, Dips X20

Recover on the mosey to “The Hill”

Sequence 3: Aaliyah’s Revenge-Back and Forth’s

Bottom of the hill 20 LBC- Backwards sprint to the top- 1 Burpee, mosey back to the bottom

Bottom of hill 20 Low Slow Flutter- Sprint Forward to the top- 2 Burpees, mosey back to the bottom

Bottom of hill 20 Freddy Mercury- Backwards sprint to the top- 3 Burpees, mosey back to the bottom

Bottom of hill 20 Shoulder Taps- Forward Sprint to the top- 4 Burpees, recover on the mosey to the Goodwill

Sequence 4: Oliver’s Last Supper-  Think I may have heard Warbucks say, “Please sir, I want some more”

First corner- 5 Star jumps- mosey to 2nd Corner- 10 Chili Jacks, mosey to 3rd corner- 15 Merkins, mosey to 4th corner- 20 Squats mosey across the street back to the lot

Sequence 5: Run Down the Clock- 4 man Indian run back to the flag

Mary: R over L\L over R stretches, Downward Dog X10 IC, Calf Stretches, Pickle Pounders X15 IC, Exaggerated Shawshank X6

Announcements: Congrats to Team Sprinkler on the May Challenge and all getting out there this month to Q and visit other AO’s.
T-Claps (Recognition): Those attending the Murph and posting yesterday and especially those getting back out there today to get after it.
Prayer: First Responders, Law Enforcement, those traveling in the upcoming weeks and continue to keep all PAX and their families safe and healthy.

Until next time-SYITG

525 on 5/25

/in /QIC:
PAX: , , , , , , , , , , , , , ,

FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.

The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.

21 exercises x 25 reps each = 525 total reps

  1. Merkins
  2. Lunges – 25 total
  3. Big boy situps
  4. Dodo bird with rock (IC)
  5. Monkey humpers (IC)
  6. Low slow flutter (IC)
  7. Carolina dry docks
  8. Single leg deadlift with rock – 25 total
  9. Hello Dolly (IC)
  10. Overhead press with rock
  11. Squats
  12. LBCs (IC)
  13. Wheelbarrow – 25 steps each PAX
  14. Homer to marge (IC)
  15. Plank hold – 25 count
  16. Hand release merkins
  17. Turkish get-ups
  18. 6 inch hold – 25 count
  19. Chill cut plank hold – 25 count
  20. Box cutters (IC)
  21. Burpees

Rocks were returned while the final group finished their burpees and we headed back to the flag.

Mary:

Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.

T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!

Prayer:
Unspoken. YHC took us out. BOM is back!

Pennsylvania Sweat Box at Cobra

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

FNGs: None

Warm Up: Short mosey over to the GNC Parking lot for circle up.

  • SSH x 20
  • Good Morning x 10
  • Standard Merk x 20
  • Imperial Walker x 20
  • Fazio 10+10

The Workout:

  • Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
  • Get accountability partner
  • Pax Does the following exercises right in front the butchers market
    • Squat x 20
    • WW2 x 20
    • SSH x 20
    • Merkin x 20
    • Freddy Merc x 20
    • Lunges x 20
  • After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
  • Repeat the above until time

Mary:

Mosey back to Teeter lot and then Jailbreak to flag

  • Low Slow Flutter x 20
  • Homer to Marge
  • Homer to Marge alternating legs
  • times up

Announcements:

  • Family Cookout – check slack
  • JoCo CSAUP – check slack

T-Claps (Recognition):

  • Roger Roger’s family member with brain tumer

Prayer:

  • YHC took us out in a Ball of Man
  • Honor to lead men

 

Simple and affective

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

9 for EC
18 PAX showed for Purple Cobra
We warmed up.
We did Hindenburg BLIMPS.
We did Mary.

Everyone was tired except 187.

The end!
This BB is dedicated to 16 Bit.

BS out!

Team Pokémon @ Purple Cobra

/in /QIC:
PAX: , , , , ,

EC: Maybelline, 187, YHC

FNGs: NOPE

Warm Up:

  • Mozy, Run Backwards, Carioca L/R
  • Sprint up Cobra Sunrise for your PB
  • Fazio Arm Circles, Windmills, SSH

The Workout:

Build-a-bears x3

  • T merkins 10
  • plank jacks 20
  • shoulder taps 30
  • mountain climbers 40

bear crawl ring of fire x2

  • hammers
  • squats
  • monkey humpers
  • SSH
  • Mountain Climbers

People’s Chair \ Balls to the Wall x3

Mary:

  • T Merkins
  • WW2s
  • Good Mornings

Announcements: Disney needs you – all of you – Sign-up!
T-Claps (Recognition):  Maybelline was already moving before the competition and is celebrating a 9-pack today.
Prayer:  YHC took us out

How many Monkey Humpers?

/in /QIC:
PAX: , , , , , , , , , ,

FNGs:none
Warm Up:SSHx20
The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC.  Round 2 on the hill: 3 sets of crunches with partners doing bear crawl up, crawl bear down, backward crab walk up, forward crab walk down, bull frog up and down hill.  Round 3 in the court: shoulder tapsx20IC with partner doing preachers chair, mountain climbersx20IC with partner doing BTTW.

Mary: Ab blast
Announcements:none
T-Claps (Recognition):Halfway House – great to see you out!
Prayer: Wallaby’s wife, Sham-Wow, Brexit surgery, 16Bit recovery

7’s and 4 Corners and Bears, Oh My

/in /QIC:
PAX: , , , , ,

FNGs: None

Warm Up:
Warm up lap around gas station then circled up for Good mornings, Windmills, SSH, Sir Fazio Arm circles, Hillbillies, Imperial Walkers.

The Workout:

Mosey to bottom of Cobra Sunrise segment for 7’s.  Peter Parkers at bottom, Star jumps at top.  After a couple of rounds, YHC call an audible and moved the 7s toward Dunkin as that hill was much longer than expected.

Next a mosey over to Goodwill lot for some 4 corners.

Round 1:
Lunge walk w/ kickback on the long sides of the lot and plank shuffle on short sides.
Corner 1 – 20 SSH
Corner 2 – 20 monkey humpers
Corner 3 – 20 shoulder taps
Corner 4 – 20 mtn climbers

Round 2: Same thing with mosey between corners.

PAX then picked out their favorite parking lot for some build-a-bears. PAX did one burpee with a plank jack before the merkin. Then bear crawl around the parking spot. That makes one bear. We built 5 or 6 bears before it was time to get back to the flag for Mary.

Mary:
Alphabet Abs: PAX laid on 6 and spelled A-Z with feet together.
Homer to marge, American hammers, LBCs, boat canoes.

Workout ended at 0615.

Announcements:
Sign up for Sleep in Heavenly Peace build day on 4/24.

T-Claps (Recognition): Nice work by PAX to suffer through my first Q in way too long.

Prayer:
Pikachu’s M, Cupids sister. YHC took us out.

Snake Eyes Shows up at Purple Cobra

/in /QIC:
PAX: , , , , ,

FNGs: none
Warm Up: GM, daisy pickers, IW
The Workout: PAX took the short jaunt to grab some rail for some irkins, dirkins and dips, followed by a 43 IC count of SSH.  A short trip down the street landed the fellas at Sunrise UMC for some sir fazio arm circles, seal claps, overhead claps, chinooks and moroccan night clubs followed by a set of irkins on the curb.  PAX moved to the other end of the parking lot for a repeato, followed by dirkins.  In homage to “that hill” and Kung POW, the six HIM traveled down to Danagher for 7’s of star jumps and diamond merkins up and down the hill.  With UTI sufficiently saturated with sweat, the PAX headed back over to Sunrise UMC for a set of shoulder taps, knerkins, mountain climbers and squats.  The group then headed back to the hairy peeter parking lot for Mary.
Mary: 3 sets of homer to marge, one round of LBCs and low slow flutter, have a nice day.  Post Mary the PAX noticed a ninja running sprints in the parking lot…several HIM approached for a headlock.
Announcements: Long ass run – options out there, check Slack

Prayer: Shootings in Atlanta and Boulder

Get WRECKED

/in /QIC:
PAX: , , , , , ,

7 Pax answered YHC’s call to get WRECKED at Purple Cobra today. I don’t get out to this site very often as I have been taking Tuesdays off from running, but always good to mix it up and see some faces I don’t get to see very often.
FNGs:

None today – would’ve been a fun one for them
Warm Up:

Slaughter Starter – 20x burpees OYO

SSH x20 IC

Daisy Picker x10 IC

Good Morning x5 on my up/down

Sir Fazio Arm Circles x10 forward/backward

Goofball x20 IC
The Workout:

Mosey to “that hill”

WRECKED:

Walmart Burpees (that’s a burpee with a roll onto your back at the start – get it, rollback?)

Rampage – Bear crawl up the hill, 20x diamond merkins, crawl bear back down, 20x squats

El Capitan – lung walk up the hill, standard merkin every lung

Killer Bees – bear crawl up the hill, broad jump back w/3x burpees for every 5x broad jumps

Everest – lung walk up hill, squat every two lunges

Diamon Merkins x20

Mosey back to the flags (that’s right – plural. Q and site Q did it right today)
Mary:

Ghost Busters – plank hold to the Ghost Busters theme song. Burpee on every “ghost buster”, plank jack to rhythm during the “I ain’t scared of no ghosts” sections.

LBC x20 IC

Have a nice day
Announcements:

ATT long ass run
T-Claps (Recognition):

BURPEES!
Prayer:

YHC’s wife for test results

Bobby Dall’s co-workers family

We got what we wanted AND played a game!

/in /QIC:
PAX: , , , , , ,

Some commitments were made prior to the workout – TCLAPS Cupid, Bobby Dall, Bobby Boucher!

EC: YHC, 187

FNGs: nada

Warm Up:

  • Box Cutters (aparently not a warm-up exercise)
  • Daisy Pickers
  • SSH
  • Imperial Walkers
  • Hillbillies
  • Mozy to the rock pile
  • Mozy to The Same Hill You Ran Last Week™

The Workout:

  • 2 Decks of Cards Revealed…  It’s WAR
  • PAX split into 2 groups
  • Cupid takes Deck #1 – Group 1
  • YHC takes Deck #2 – Group 2

 

  • ♣️ Catalina Wine Mixers
  • ❤️ Overhead Press
  • ♦️ Diamond Merkins
  • ♠️ Quiver Crushers

 

  • Cards placed on the ground for each team.
  • Team with highest card does the workout based on the suit and the number on the card.
  • Team with the low card, takes the hill
  • When the cards match, one card down, one card up.  Highest Card rule applies but the count is the sum of all 3 cards.

 

  • Rinse/Repeat until Q calls time.
  • In this game – It felt like the win went to Team Cupid.  Team UTI went up and down that hill a TON.  Strava seems to claim that TEAM Cupid ran slightly further at Purple Cobras.
  • ¯\_(ツ)_/¯
  • THE WINNER – EVERYONE THAT BEAT THE FART SACK!!!!

 

  • 104 Pick-up
  • Return the rocks
  • Mozy to Mary

Mary:

  • American Hammers
  • Boat Canoes
  • Have a Nice Day
  • Good Mornings

Announcements:

  • Shield Locks – Learn what they are, go find one, get ready for a TEDTalk
  • Cupid will arrange us a workday with the town at some point soon

T-Claps (Recognition):  Thanks to Cupid for the nudge to Q today.

Prayer:  Continued prayers for the country as Texas thaws out.