Author Archive Foundation

90’s/Early 2000’s Hip Hop Station @ Impromptu

Hip Hop Hooray (Naughty by Nature) it is Friday…..21 Pax decided to Raise Up (Petey Pablo) for a station workout at Impromptu for an overly complicated station workout.  Some might say that due to the lack of coordination or structure provided at the start that I was Insane in the Brain (Cypress Hill) for what was to go down, but in all I think we still were able to get work in.

Now on to The Next Episode (Dr Dre)….

Warmup:

  • Quick Mosey to rock pile and everyone grab a rock and return to parking lot (rocks to be used during the Thang)
  • SSH
  • Potato Pickers
  • Old Man Stretch
  • Mt Climbers
  • Merkins

Thang:

Consisted of 10 stations and the Pax into groups of 2 at each station.  1 minute of work and rotate at whistle.  And of course  It takes Two (Rob Base & DJ EZ Rock) so we did 2 rounds

Stations:

  • Farmer Carry w/ buckets of rocks
  • Farmer Carry w/ buckets of rocks – towel grip
  • Dan Taylors: 1 squat/4 lunges, 2 squats/8 lunges…..
  • Hair Burners
  • Lat Raises w/ bucket of rocks
  • Tricep Extensions w/ rock
  • Bear Crawl/Crawl Bear
  • Sprint/Back Pedal Crosses
  • Jack Webbs: 1 merkin/4 air press, 2 merkins/8 air press…..
  • Jump Rope

Finish w/ everyone using a rock and doing 25 curls/25 behind back tricep pulses.  And 2 rounds of shuffle suicides around parking square.

Return rocks to pile.  BC decided to Lean Back (Terror Squad/Fat Joe) and lead group in flutters while waiting on the six.  Mosey back to parking lot and that is a wrap. In the end, still got the heart going and believe-   It was a Good Day (Ice Cube)

COT

Moleskin:

  • Hate it or Love it (The Game/50 Cent) tried to change from the norm a bit.  Believe the weinke has potential but needs to be revised to up the intensity and reduce amount of instructions required
  • Lots of mumble chatter early on and Popeye with the call out to the Women’s Sewing Club
  • BC is now leading the investigation into Danny Almonte Recalculating’s official age as he has been claiming 49 for the last 18 months
  • Hope our BRR participants make it back as it appears they are Still Not a Player (Big Pun) in Union County this week.  Hope to see Transporter/Doc back next week

Announcements:

  • OCR Race in Lake Wylie area this Saturday.  2.0 friendly if interested check it out – http://jonesracingcompany.com/c2-survival-race/
  • Susan G Komen Race October 7th.  Need big F3 presence especially from Union County as we are the ones hosting/coordinating the race w/ Speed For Need.
    • Sign up under Heather’s Heroes at http://charlotte.info-komen.org/site/TR?fr_id=6906&pg=entry
    • Sign up to assist with organizing event at: https://m.signupgenius.com/#!/showSignUp/30e0d44afac23a0fc1-susan

 

Thanks and feel free to Slam (Onyx) the weinke or BB in comments below.

Foundation

Jump Ropes and Stadium Stairs – Watchtower

11 PAX showed in the gloom at Watchtower for a partner workout minus man on man touching.

Warmup:

  • SSH
  • Potato Pickers
  • Old Man Stretch
  • Merkins
  • Mt. Climbers

Thang:

Mosey to start of bridge and partner up

Round 1:

  • P1 runs to top of concrete hill (modified specifically for MB) completes 20 squats and returns to bridge
  • P2 jumps rope at bottom
  • Rinse and repeat x 3

Round 2:

  • P1 runs backwards to top of concrete hill  completes 10 merkins and returns to bridge
  • P2 jumps rope at bottom
  • Rinse and repeat x 3

Mosey to bleachers and find a stairway with partner

Round 1:

  • P1 runs up and down bleachers
  • P2 does dips
  • Flapjack
  • Rinse and repeat x 3

Round 2:

  • P1 double leg hop up and down bleachers
  • P2 does incline merkins
  • Flapjack
  • Rinse and repeat x 2

Round 3:

  • P1 side shuffle up and down bleachers
  • P2 does squats
  • Flapjack
  • Rinse and repeat x 4

Round 4:

  • P1 calf raises every other step up (straight, toes out, toes in) x 5 per step
  • P2 does knees to chest on bottom bleacher
  • Flapjack

Everyone go to top of bleachers and grab the railing at top and do squat wave back and forth few rounds

Mosey back to start of bridge

P1 begins to run back to front of high school

P2 tries to chase P1 down after head start

COT

Moleskin:

  • Impressive amount of chatter yesterday on GroupMe, not sure if due to lack of production related to eclipse or the frank and beans on back from partner carries – Either way great to see it and refreshing to see new people chiming in and even some lurkers jumping in
  • Was able to capture brief video of Gatorcub working the jump rope today – simply amazing

Related image

  • Unsure if the short jump rope or lack of coordination led to Dough boy having to use the virtual rope
  • Toast and Swamp impressive showings for the 2.0’s way to keep pushing us old and real old farts to try and keep up
  • Deflated came out for day 2 and even showed us his Patriots Super Bowl Ring  (picture below)

 

Announcements: 

  • Goodfella looking for some help with moving on Labor Day weekend – willing to pay in beer/pizza
  • SEC vs. ACC Bash Aug 26th 2-6 pm @ Slate Charlotte (slateclt.com) fundraise proceeds help Hayden’s Hope
  • Just starting new study on Monday night- Quiet Strength by Tony Dungy, good intro discussion last night, come join next week

Total Eclipse of the Heart by Damascus

23 PAX started eclipse day for a little tour around Cuthbertson filled with a mixture of the usual ribbing, trash talking, and even a little puking by Radar, who despite howling at the moon triumphantly endured to the end.  YHC, took care last night to ensure the belly was good to avoid another 4am cancellation, bringing mixed reviews from the PAX.

 

Warmup

  • Quick 1.5 lap around parking lot – PAX already started to complain
  • 30 SSH – IC
  • 10 Merkins – IC
  • 15 LSS

 

The Thang

Mosey to sidewalk

Stop #1

  • Partner carry to light post
  • At light post – 20 squats + 20 Merkins
  • Switch
  • Repeat for 4 lights

Mosey to Transporter abode

Stop #2

  • 10 Mike Tysons
  • Sprint to / from buses (each round = next bus in line)
  • Repeat until YHC got tired

Mosey toward grass field, but diverted sidewalk to Money Ball’s overwhelming delight

Stop #3

Modified Bearway to Heaven

  • 10 burpees
  • Lunge walk 4 sidewalk squares
  • 9 burpees
  • Lunge walk 4 sidewalk squares
  • 8 burpees
  • Lunge walk 4 sidewalk squares
  • ….
  • 1 burpees
  • Lunge walk 4 sidewalk squares

When finished / circle back and repeat with 6

Mosey to front of school

Stop #4

  • Partner of opposite fitness level
  • Partner 1 = box jumps (50 total as a team)
  • Partner 2 = ½ lap around parking circle

Jailbreak back to start

 

Moleskin

Shout outs

  • The Abacus, who ironically cannot count past 10 and  tried to impose the Richmond counting method but it would not stick with this crew.  I’m sure this will not be his last attempt…
  • Dirty Bird is getting faster and more fit.  Perhaps he’ll fare better in the 2nd half than his beloved Falcons
  •  Radar provided YHC with is 1st Q-induced puking but hung in til the bitter end
  • Goodfella continues to set the pace, especially on burpees but still struggles when told to partner with someone his size
  • Foundation not feeling the burpees today, but was feeling the partner carries (perhaps a little too excited about those)
  • Shop Dawg tried his best to represent Transporter by going shirtless, causing many PAX to later stare directly into the eclipse in hopes of permanent eye damage

 

Announcements

  •  Susan Coleman race – 10/7 – Sign up under Heather’s Heroes and pushing all
  •  Great Wolf Lodge – 11/17 – special rate of $189 (Discount code: 1711F3BA) Reservation phone#: 1-866-751-9653
    • Currently 29 families and +110 people signed up
    • Reserved another 10 blocks for others to join
  • New study begins tonight at Brooklyn Pizza @ 19:30
    • Quiet Strength – Tony Dungy

Welcome / Name FNG – Deflated

Welcome ‘The’ Abacus moving from Richmond, VA

  • Don’t mess w/ his wife
  • Works for Tesla but drives a VW
  • Looking for a neighborhood and a church

Prayer

Out to enjoy the eclipse

Time to take to the field and hardwood for some conditioning

4 Pax set the alarm for an early 5:15 start at Cool Runnings, while the 5th member was set for 5:30.

Warm up:

  • Mosey to High School parking lot
  • High Knees
  • Butt Kickers
  • Heel Walks
  • Toe Walks
  • A Skips
  • B Skips

Thang:

Mosey to football practice field

Sprint Work:

  • 20 yd sprint x 5
  • 40 yd sprint x 4
  • 60 yd sprint x 3
  • 80 yd sprint x 2
  • 100 yd sprint x 1

4 Quarters:

  • Starting on one sideline run across field to other sideline and back x 2 = 1 Qtr
  • 10 Second count between each Qtr, 20 second count for halftime
  • In 4th Qtr if Damascus did not finish first we all had to do extra Qtr for OT – luckily he won

Mosey to Basketball Court

Break into 2 groups each starting at corner of court

Basketball Relays

  • Run from corner of court to corner of foul line
  • Backpedal to base line
  • Shuffle to 3pt line
  • Sprint to far baseline and back
  • Tag next person to start

Round 1: 3 reps per person

Round 2: 6 reps per person while alternating sides

Mosey back around front of school back to start

Hip Flexor Routine:

  •  Straight leg up x 10 each leg
  • Knee to chest and leg up x 10 each leg
  • Fire hydrant x 10 each leg
  • Leg out straight to side x 10 each leg

Finish with quick stretch

Moleskin:

  • Not as many miles as normal for a Cool Runnings showing, but still crossed the 4 mile mark and made up for it with some sprints – Good job guy!
  • Glad to see that Damascus is recovering from his tummy ache and back out with us.  It is always good to hear him whine….I mean shooting the breeze
  • Gator Cub has extended the lurking beyond GroupMe and for the initial 15 mins decided to watch before being spotted and joining the group for workout
  • Dough Boy has agreed to step up and lead his VQ at Watchtower on 8/29 so get tickets early.  He may be auditioning to be a Celebrity Fitness Trainer for the Jared Lorenzen Project – https://youtu.be/Mwja3a6AToc
  • Legal Zoom continues to push the pace and has transformed into a front of the pax runner.  He continues to wait to hear about future plans in service, in the meantime he has been working on being able to recite the courtroom scene from A Few Good Men – https://youtu.be/9FnO3igOkOk

Announcements:

  • Susan G Komen Race on October 7th – Heather’s Heroes. Be sure to signup to either participate or volunteer to help with event.
  • Sanctuary Monday Nights @ 7:30 Brooklyn Pizza – Starting a new book – Quiet Strength by Tony Dungy books ordered and will be in by Monday
  • Saw Ms Debbie last night and she again expressed her gratitude and appreciation for all that helped her and her family.  She still amazed by what a group of men have chosen to do for a stranger, and truly believes it was a miracle.

“That Was a Bad Idea”

Muggy…it was muggy. After a quick warm-up lap, here’s what went down:
Warm-up (Abbreviated due to past mockery from PAX):
  • SSH x 40
  • Imperial Walkers x 20
  • Mtn Climbers x 20
  • Merkins x 10
  • Potato Pickers x 10
  • Old Man Stretch
The Thang:
We moseyed over to the long sidewalk for the first of my not-so-good ideas…4×4’s. For anyone who’s never visited the F3 lexicon page (the 1st page to be precise), you’ve never lived and probably never done a 4×4…until today:
4×4 and run to next light pole. We did 3 light poles before I realized they were not fun. We then collected Rocks from the rock pile Goodfella wanted to leave in disarray on Monday (Manual said ‘NO’ to his plan).
With rocks extended out front, we did walking lunges with a twist from light pole to light pole. At next light pole, we carried rock either over head or against our chest, and lunged light pole to light pole.
Took a little jog with our rocks over to a little all-terrain area (it was gravel, but still dangerous). We did 3 ALARMs.
A= Bicep Curls with Rock x 20
L= Squats x 20
A= LBC x 20
R= Run to bottom of hill into gravel area
M= Merkins x 20 at the top
There was a silent ‘B’ in the ALARM. 5 Burpees at the bottom of the hill. Rinse and repeat x 3.
From there we returned our rocks to the pile and grabbed some wall.
1 minute wall sit then 20 squats
1 minute wall sit with overhead presses then 20 squats
Back to sidewalk for a little suicide squat. Run from first light pole to next, 20 squats, and return to first pole for 20 more. Then run to next light pole in sequence, 20 squats, and return to first pole for 20 more.
An epic failure at a squat wave was quickly forgiven as we dove into some classic BC Flutters to close us out.
Announcements:
  • Susan Komen is coming up.
  • There’s another race in Ballantyne as well that F3 and the SFN chariots will be at. See Posse for details on that.
  • Glad the last of the Nali loaf made it out today. Crumbs did a great job and Bolt might actually be faster than his dad…which heretofore was deemed impossible.
  • Thanks for letting me lead. It was fun. Apologies if you experience any toilet time discomfort in the old legs. #lifealert #slacksux

Throwing around some Logs and Rocks at Flash

Monday’s have been pushing Max Pax capacity lately, and today it was no different with 26 Pax in attendance. It was time to break it up a bit for all the new guys. As usual, the plan was laid and music was teed up, but the plan quickly changed.

21 Mosey’d around the front of Cuthbertson Middle School, then we picked up another 5 “5:31”ers for the warm-up. Circle up in the parking lot, quick disclaimer, for some:

  • SSH x 25
  • IW x 20
  • Plank Jacks x 25
  • Merkins x 10
  • Low Slow Squats x 15

At this point, the original plan was changed (to stay in the parking lot to throw some Logs around) and we mosey’d down the walkway to the alternate rock pile.  Everyone grab a “Lifting Rock” (some still don’t know what that means).  Circle/Oval up for:

  • Bicep Curls x 20…5 Burpees OYO…then rotate one spot to your Left when finished
  • Curl-to-Press x 10…5 Burpees OYO…then rotate one spot to your Left when finished
  • Tricep Curls x 20…5 Burpees OYO…then rotate one spot to your Left when finished
  • Overhead Press x 20…5 Burpees OYO…then rotate one spot to your Left when finished

Since we didn’t have enough Logs for the partner work, we needed ½ the Pax to keep the Lifting Rocks with them (sounded like a good plan at the time).  Mosey down the walkway.  10 Merkins at each light till arriving at the Wall (aka “Transporter’s Personal Bathroom”).

Grab a wall for:

  • People’s Chair…Left Leg out, Right Leg out
  • Air Presses x 40
  • Mike Tysons x 10

Mosey back up the walkway, doing 10 Merkins at each light. Frack complained about some Pax not carrying any rocks while he carried a boulder (pebble).  Most thought he could handle it.  Someone else made mention of Frack’s apparent “Pulse Merkins” he learned from Doc a while ago.  He commented that his chest is so big he doesn’t need to go all the way down like them!

Grab all the rocks left behind on the walkway and head to the Parking Lot for some partner Log fun.

Grab the (7) Logs from the woods. The complaints of “spiders” and “snakes” and “wet grass” from men who consider themselves “men” were plentiful.  Supplement the Logs with Lifting Rocks (too many Pax to use only Logs), choose a team of (4) for the workout.  Here is how it went:

  • P1 & P2 Alternating Shoulder Presses until partners return…P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
  • P1 & P2 Squats until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
  • P1 & P2 Bicep Curls until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
  • P1 & P2 Log Jumps until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap
  • P1 &P2 Burpee then Jump over Logs/Rocks until partners return… P3 & P4 run across the lot, 10 Hand-slap Merkins, back to logs and swap

 

At this time, there was a lot of groaning.  My partner even complained that he was “spent” (no names mentioned, BC!).  Now the rain began to fall pretty hard and the guys were starting to melt.  We shut it down, returned the Logs and Rocks to their resting places, then circled up for some Mary.  Thanks to Hollywood and the Pax for making it happen.

 

Seems like most Pax enjoyed the Log change-up. Until next time, fellas!

  • Welcome FNG’s Big Ten, Atari (2.0), and Crouton (2.0…Toast’s little brother).
  • Quick announcements since it was raining…Damascus plug for Susan G. Komen race, and thanks for taking us out too!
  • Sanctuary Monday Night, 730pm-830pm, Brooklyn Pizza Wesley Chapel

Ultimate Merkin Frisbee (Shirts Win 6-3)

16 PAX came out for a return from vacation workout that included an opportunity to demonstrate athletic ability on field while playing Ultimate Merkin Frisbee.  As expected many of the PAX prove that beyond working out, very little athletic ability exists.

Warmup (Cadence Counting Progressively getting worse by YHC):

  • SSH
  • Potato Pickers
  • Imperial Walkers
  • Merkins
  • Mountain Climbers

 

Thang:

Streetlight Shuttles (Terrain: concrete)

  • Start at bottom of walkway by Transporter’s throne.  (Lamar – info for friend lavatories are closed during summer, reopen when school in session)
  • All Pax begins with squats, then 1 PAX runs to 1st light and begins merkins.  Once PAX reaches light next in line sprints to light and continue until all have reached light and are doing merkins
  • Continue to next street lights until at start of walkway, exercises included american hammer, foot fire over line, carolina dry docks, side lunges, Bobby Hurleys, Hillbilly Situps.
  • Do similar on return while adding in reverse bear crawls, backwards run, duck walk, sprints

Ultimate Merkin Frisbee (Terrain: wet flat grass)

  • Broke into 2 teams and played Ultimate Frisbee for last 20 mins.
  • Rules were allowed 2 steps then throw and each time frisbee hit ground everyone completed a merkin.
  • Merkins were cumulative up to 10 and then reset back to 1
  • Upon team scoring, defense team had to complete 5 burpees
  • Shirts won by score 6-3?

 

Moleskin:

  • Welcome to Houch (FNG) another member of Lawson Pax from Southern Illinois, name derived from S. Illinois University Mascot – Saluki
  • Had return of Amnesia (FNG?: posted 3 yrs ago, could not recall name)
  • Doc sporting his home team jersey SOB as he graced us with presence for workout
  • Lack of coordination by many when it comes to a sport setting was very prevalent – too many to name
  • Mumblechatter included Transporter asking if Bobby Hurley was sports guy who passed of Cancer (Sure Rockwell if here would have been cringing)
  • GatorCub confused many in the pax by playing for “skins” team while wearing full fledge sweater
  • Return to the ring for Recalculating postponed yet again.

 

Announcements:

  • October 7th – UC will be hosting SpeedforNeed at the Susan G. Komen 5K in Charlotte.  See pre-blast: https://f3southcharlotte.com/2017/07/16/sfnandheathersheros/
    • Keep Amnesia’s M in prayers (Kerry) in process of recovering from surgery
  • F3 Sanctuary – Monday 7:30 PM @ Brooklyn Pizza Chapters 18 & 19 Unoffendable (need not read to join)
  • Flash Q Signup – Gatorcub will be leading Flash on 7/24, need Q’s for future dates.  Please sign up at following link:  https://m.signupgenius.com/#!/showSignUp/30E0F49AAAF2BAAFA7-f3flash1
  • Transition to new regional websites for backblast and other info has completed away from main F3 website.  New regional site is:  https://f3southcharlotte.com/

PTWGD – Post Traumatic Wet Grass Disorder

A 10 Pax came out to Watchtower this morning.  As part of a pre-workout reconnaissance to ensure we have access to stadium, we find that the gates are locked and the only way to stadium is via cross country trail and across the field.  Begin to feel slightly concerned due to assurance to Moneyball that we would stay on the concrete, but we all have to improvise.

5:25: Pax continuing to arrive and stretch, Transporter somehow found a way to pack a fully johnny on the spot within his pocket as he is no amateur when it comes to the bathroom game.

5:28 Like clockwork Moneyball pulls in and is ready to go.  YHC was truly hoping he would have fartsacked….posted in Meck this morning.

5:30 We begin to Mosey and prior to stepping off the asphalt the full disclaimer is given.  We get towards the cross country trail entrance and Posse is ready with his 10,000 lumens flashlight

5:32 Shop Dog arrives and Transporter holds back to wait or found a nice spot to pop a squat until Shop Dog is able to catch up.

Thang:

Version 1 of mosey to stadium:

Nice 2nd F pace through the tranquil wooded trail across a fresh grassy knoll that has a slight morning dew.

Version 2 of mosey to stadium:

Run through the Vietcong  in the pitch black with cooper heads ready to attack your ankles at any moment, endless mounds that are ankle breakers, roots everywhere like trip wire. And then once out of the jungle come up to grass that has not been mowed in weeks.  Field completely flooded must have had the sprinklers on all night, requires buckets to remove the water from my shoes. Shoes that are soaked through that feet have now begun to blister, uneven cuts of grass that are ready to bring a grown man to his knees.

Once at the stadium entrance do a little work on the blocking sleds waiting for the six

Enter the Stadium and partner up and find a section of stairs in bleachers.  Each set consisted of 2 rounds of P1 going up the stairs and P2 doing called exercise at bottom and then flapjacking.

Exercises:

  • Run up steps/Dips
  • High Knees/Derkins
  • Bunny Hops/Incline Merkins
  • Single leg hops/Knees to Chest
  • Shuffle Up/Squats
  • Bear Crawl/American Hammers
  • Wheel Barrow Up

Next go to under stadium and use the agility ladders.  Go through first ladders doing foot work drills and second set of ladders mirroring same drills in bear crawl with hands then go up ramp around bottom deck of bleachers and back down.

Exercises:

  • Straight Through
  • Front Back
  • Outside Inside
  • Side to Side
  • Backwards
  • Front Back / Add in Merkin on 2nd ladder

Exit stadium and do some leg swings with partner waiting on 6

Finish with mosey back to start.  (Insert version from above)

Announcements:

  • Watchtower will move start to front of High School starting next week.  Frack/Posse to send update again and try to update pin on website
  • Susan B Komen Race on Oct 7th will include Speed for Need racing chariots and opportunity to push ladies who are currently undergoing treatment and unable to run.  Will be racing as part of Heather’s Heroes.  More info to follow soon.
  • Prayers for Posse’s and his M as she is having surgery today

Flash Presents Real American Heroes “Work out with Rocks and count OYO”

 

17 Pax came out for some terrible music (with ads), bad cadence counting in warmups, rock lifting, and little bit of running.  So without further ado here is today’s backblast with inserted ads for your reading pleasure.

 

Warmup: Presented by Bud Light Real American Hero –  “Mr. Golf Ball Washer”

  • SSH
  • Cott…Cherry…Potato Pickers
  • Merkins
  • Mt. Climbers (NJ Cadence)

Thang:

Rock Portion (3 rounds) Presented by Bud Light Real American Hero – “Mr All You Can Eat Buffet Inventor”

https://www.youtube.com/watch?v=ZHNt9rXSsTM

  • Grab a lifting rock and circle up.
  •  Perform various rock exercises with either a 15,20,30 count OYO
  • When finished with each set return to starting position with rock in air overhead.
  • After each round complete a lap to last bus and back.
  • When return complete flutters with rock in air until six is in.

Exercises Included:

  • Rock Curls
  • Tricep Extensions
  • Shoulder Press
  • Halos (Rotate Rock around back of head)
  • Rock Chops
  • Rock Swings
  • Rock Skaters
  • Rock Reverse Lunges
  • Rock Twist
  • Rock Rows
  • Rock High Knees
  • Rock Swings

 

Wall Portion Presented By Bud Light Real Men of Genius “Mr. Overly Competitive Touch Football Game Player”

 

  • People Chair with 50 Air Jabs (rotate between right leg high, left leg high
  • Wall Push with knees to wall ( 25 x each leg)
  • People Chair with 50 Shoulder Press
  • Wall Push with knees to wall (25 x each leg)
  • Backward Bear Crawl to Tree
  • Forward Bear Crawl back to Speaker

Mosey Back to Start and complete LBC until Six is in

Moleskin:

Great work by the group today.  Looked like Legal Zoom was leading the way on the each of the running segments and the humidity did not faze him as he continues to wear the long sleeves.  Glad to have Maple Syrup back now that school is out.  Damascus way to push on the runs (You got me today), must be getting faster now that he is wired up and tracking his workout data with the new watch and sports bra….I mean heart rate monitor.   Bottle Cap always welcome the mumblechatter through out workout and look forward to video of the And 1 mix tape highlight of you going against Moneyball on Saturday.  Believe it may look something like this?

Can see the recent additions Segway, Xerox making improvements and pushing the pace, way to go!  The Respect Club has strong presence at Flash – Shop Dog, Ole McDonald, Gator Cub, Xerox, Foley.    You guys are truly tough!

And I think I have exceeded the amount of ads allowed for a single BackBlast.

Announcements:

  • Monday Night Sanctuary Brooklyn Pizza – 7:30 Unoffendable – Led by Shop Dog
  • Cool Runnings – Thursday 5:15 start w/ Legal Zoom Cuthberston School
  • Union County Happy Hour Thursday – 7:00 PM Check #slac….err…wait for adult swim on GroupMe for complete details

Look Ma! No Grass!

Sticking true to my guns, BC and I arrived at #528. Short bit of chit chat and we were off.
Warmup:
Quick lap around the parking lot to warm up. Then…
20 SSH
Jog in place
High Knees
Butt kickers
Hit the floor (like speed skaters without blowing your butt cheeks out)
Warm Up (cont’d):
20 SSH
Jog in place
High Knees
Butt kickers
Hit the floor (like speed skaters without blowing your butt cheeks out)
Warm Up (cont’d)
Quick stretch. At this point, inappropriate short jokes, flexibility disses, and biting comments were leveled all around. Those involved won’t be mentioned, though their contributions were noted and appreciated.
Warm Up (cont’d)
Spur of the moment decision led me to go all Uncle Rico and relive the glory days. The Pax were treated to a little pitcher’s shoulder activation program. Program included circles, lateral raises, front raises, V ups, thumb down V ups. During the activation, an individual involved in the aforementioned hurtful banter mistook my past occupation as that of a catcher and not a pitcher. I informed them Doc was the only catcher I knew.
Warm Up Concluded (6:05 AM)
The Thang:
Jog to the Light Row for a little Suicide Action. Miraculously, we found a way to get there that did NOT involve running in wet grass! Once on station it began-
Jog to each light pole 20 Merkins (or Frack’s Short Pumps), return to start and 3 burpees. 5 total light poles.
Jog to each light pole 20 squats, return to start and 3 burpees. 5 total light poles.
On the way back to the benches, I contemplated running through the grass to get there. Pax following me knew it was a ruse. Sharp right-hand turn kept us on paved surfaces and led us to our next destination- the benches. We grabbed a little wall.
1 min people chair wth shoulder presses
30 seconds speed squats
30 seconds people chair with shoulder presses
30 seconds speed squats
Speed laps
30 dips and a hot lap
30 derkins and a hot lap
30 merkins and a hot lap
Back to front of school for Moneyball’s world famous finishing move, a move known to make young fish vomit, a move so fierce it inspired Doc to choose Meck over UC…the Suicide.
To borrow a little Cool Runnings lingo, we ran it at our “Don’t have a heart attack pace.” At the conclusion of the suicide, 10 burpees were added for good measure.
That’s a wrap.
Glad to have Wiggles join us. Looks like we might actually have a FNG that shows up again. Always good to see Dasher. His even more Aryan cousin Dascher, is on Q Monday. Don’t miss it!
Announcements-
Monday Brooklyn pizza
Other stuff I can’t remember