Posted on

Lawdy Lawdy Sidekick is 40!

QIC: Sidekick

Date: 10/18/2019

PAX: Toe Tag, Threeskin, 9 Volt (R), Peanuts, Mayhem (R), Bernie, Escobar, Fast Lane, Red Tees, Coypu, Punch List, John Doe

AO: Hacksaw

Conditions

40 degree (A good Q prepares his theme)

COP

SSH ICX20; Forward Fold ICX10; Willie Mays Hays ICX12; Slow Squats ICX15; Mercans ICX12; Left over Right ICX8; Right Over Left ICX8; LBAC ICX10; Reverse ICX10; Morracan Night Club ICX10; Shoulder Press ICX10

The Thang

IP Week 40

We will be conducting an IP style workout using blocks of Cinder Ash.  Spec weight 32.84 lbs.

Round 1 

10 Curls

10 Overhead Press

10 Goblet Squats

10 Kettle Bell swings

10 Block Mercans

Run to the far tree line in the gloominess and back

Round 2-4

Repeat but with reps of 20, 30, and 40

 

3.5 MOM

Pretzel Crunch ICX10 each side

LBC ICX12

Heel Touch ICX15

Pickle Pointer ICX15

Dying Cockroach ICX12

 

Time

 

COT

Getting older is just a number.  I have heard that time and again.  I don’t feel old, so it is just a number.  But look around you.  Things have changed as you have stopped getting older.  I have seen 4 people from my graduating pass away.  That doesn’t happen to young people very often.  At the same time we are young and age is just a number, our kids grow up.  Moral of the story, while we are enjoying our youth and defying father time, Don’t forget that the world moves on around us.  make sure it doesn’t leave you behind.

 

Moleskin

Glad to be back fellas.  Appreciate the well wishes and the happy birthdays.

News

Dadurday tomorrow.  Go get em

Recent Backblasts

    Posted on

    Ground Zero

    QIC: Sidekick

    Date: 09/13/2019

    PAX: Madoff, Fastlane, Wreckedum, Rain Man, Bernie, Peanuts, Red Tees, Moondance, Sparkles, Gaylord

    AO: Hacksaw

    Conditions

    70 degrees and still humid

    COP

    SSH ICX25; Left over right ICX13; Right over Left ICX13; Slow Squats ICX13; Mercans ICX13; LBAC ICX13; Reverse ICX13; Cherry Pickers ICX13; Overhead Press ICX13; Forward Fold ICX13; Willie Mays Hays ICX13; SSH ICX13

    The Thang

    Counted off by 2s to create some partnerships.

    1 Block per set of partners from the lovely stack left for us at Hacksaw

    Gather around the Flag.

    Round 1

    Partner 1 will perform 20 Blcok overhead presses IC followed by a plank until Partner 2 returns

    Partner 2 will run around the loop with 10 Mercans performed at the jet.

    Round 2

    Partner 1 – 20 Curls IC; Al Gore

    Partner 2 – Lap with 10 Big Boi Sit ups

    Round 3

    Partner 1- 30 Kettle Bell Swings with block

    Partner 2 – lap with 6 8 count body builders

    Round 4

    Partner 1 – 20 Block Squats followed by LBC 

    Partner 2 – lap with 10 plank jacks

    Break time

    Mosey around the big field peremeter

    10 Munkey Humpers IC and 10 Pickle pounders by the road for effect

    Repeat the block work

    Round 1

    Partner 1 – Overhead press with block

    Partner 2 – lap

    This is where ground zero happened.  Knee pops on my lap, throws the last rounds out of whack

    Group holds in together and gets the blocks back to the stack

    Mosey to the flag for Mary

    Mary was done but I was not present to tell you what it was

    COT

    Push yourselves to close the year out strong.  We can all do more than we realize

    Moleskin

    The guys did great finishing out with the distraction.  Appreciate the offers to help but as most of you know I am a stubborn SOB who will walk on his own regardless of what has happened.  I am glad I disclaimered because it would be awkward to sue myself.

    News

    IP Week 3 coming up

    Recent Backblasts

      Posted on

      Say What??…. In Cadence

      QIC: Sidekick

      Date: 09/12/2019

      PAX:  Dirk, Iron Butt (RX2), Wallflower, Curfew, Hobo, Ringwald, FNG-Carabiner, Skitch, FNG-Hanson, Loan Shark, Uncle Fester, Sinai, Cowbell, Belly Roll, Blindside, Sherlock, Red Tees, Callahan (R), Moneyball, Candu, Sunshine

      AO: Hill City

      Conditions

      67 degrees, clear and sore

      COP

      Mosey to the Great hall

      SSH ICX25; Right over left ICX8; Left over Right ICX8; Proscuito’s Gold Chain ICX12; 3rd grade exercises ICX10; Morroccan Night Club ICX12; Cherry Pickers ICX12; Willie Mays hays ICX14; Wall Sit with Arm Movements – 2 min; Slow Squats ICX15; SSH ICX15; Chicken Peckers ICX10

      Mosey to River walk

      The Thang

      Split into 2 groups, then partner up

      Get a rock, more of the WWE rock and not the movie star Rock

      Partner 1 – Run the river walk, 10 Mercans and 10 Big Boi Sit ups, run back

      Partner 2 – Rock work all ICX10 – Over head press; Curls, bent over rows.  

                              In between each exercise  – Recovery reps of forward fold, Al Gore, Plank                                ICX7 each

      Aggressively mosey to Mt. Madoriyama

      Keep 2 groups

      Stay with me here, this is different.

      Group 1 – line up the hill in plank position, bear crawl Indian run to the front.  Continue up the hill until all PAX have gone twice.  Bernie Bear down

      Group 2 – Line up on your 6  feet to feet and head to head, alternating up the hill.  Block starts at the bottom.  All PAX big boi as the block moves to the top of the line.  Everyone spin 180 degrees, block goes back down the line, then back up.  Spin again, block goes back down.

      Groups Flap jack

      Get back with partners, 

      Partner 1 bernies up the hill, mosey down.  

      Partner 2 – Reach around till partner gets back

      Flap jack

      Up Tempo Mary

      Pretzel Crunch ICX12 each side; Dying Cockroach ICX12; Freddy Mercury ICX12; Flutter Kicks ICX15

      Time

      COT

      The day after 9/11 where we remembered the ones lost and the families that still deal with the loss 18 years later, I want to focus on how we live our lives today. We need to appreciate what we have and not take each day for granted.  Tell the ones you love that you love them, every day.  Life can change fast.  Those towers were there one day and gone the next.  No one is immune and you never know what is coming. 

      Moleskin

      So many new people for me to meet today!  Glad to have the opportunity to be at HC and lead you men.

      News

      Iron Pax continues like a freight train in a tunnel.  No way around it.

      Recent Backblasts

        Posted on

        IP Week Duex

        QIC: Sidekick

        Date: 09/11/2019

        PAX: Threeskin, Fissure, Uncle Fester, She Shed, Moneyball, Free Time, Skitch, Early Bird, Candu, VSquared, Blindside, Sunburn (R)

        AO: Lions Den

        Conditions

        67 and gloomy.  Much dread in the air

        COP

        SSH ICX20; 3rd Grade Exercises ICX12; Right over left ICX10; Left Over Right ICX10; Seal Claps ICX12; Proscuito’s Gold Chain ICX12; SSH ICX15;

         

        Lets Get it

        The Thang

        IP Week Duex

        10 Manmakers

        20 Overhead Press

        30 Kettle Bell Swings

        40 Goblet Squats

        50 Incline Mercans on block

        Run 4 laps

        Repeat; Run 3 laps

        Repeat; Run 2 Laps

        Repeat; Run 1 lap

        COT

        9/11.  remember where you were how you felt.  Remember those lost and those who sacrificed to rid the world of terror.  Remember Billy Ray, All Gave Some – Some Gave All

        Moleskin

        Lots of motivation being tossed around this morning.  I appreciate it.  Everybody kept moving and nobody wanted to quit.  Great work

        News

        in the books.  yea

        Recent Backblasts

          Posted on

          Sightseeing on the Southside

          QIC: Sidekick

          Date: 09/10/2019

          PAX: Vsquared, Dirk, Iron Butt (R), Wallflower, Backfire, Cliffhanger

          AO: Boneyard

          Conditions

          66 degrees and pleasant

          COP

          SSH ICX20; Forward Fold ICX15; 3rd Grade Exercises ICX10; Right over Left ICX12; Left Over Right ICX12; Willie Mays Hays IC X12; LBAC ICX10; Reverse ICX10; Moroccan Night Club ICX10; Shoulder Press ICX10; SSH ICX15

          The Thang

          All moseys referenced below were executed as aggressive Moseys in preparation for IP Round 2

          Mosey to the Tennis Courts

          Southside Shuffle

          Get on one sideline, Shuffle to the opposite sideline; 10 Mercans; Shuffle back to opposite sideline; 10 Mercans; shuffle to opposite sideline; 10 Mercans

          Move to court # 2; Repeat but with 10 Bonnie Blairs in place of Mercans

          Move to Court #3; Repeat but with 10 nancy Kerrigans, 5 per leg

          Move to Court #4; Repeat with 10 8 count body builders

          Mosey to the MAN Station

          Split up into pairs, I went solo.  One pair will stay at the MAN station and AMRAP pull ups and true dips, swapping back and forth.

          The remaining PAX will aggressively mosey the lap with core work outs done at the 3, 12 and 9 positions, 10 reps IC.  We modified this down to the 3 and 9 positions to assist with the PAX at the MAN Station.

          Core exercises included LBC, Pickle Punders, Dying Cockroach, pretzel crunches, Freddy Mercury, and a couple more

          Upon completion of the lap, one pair will rotate to the MAN station and repeat.  Repeat this cycle until all pairs have had a chance to AMRAP

          Mosey around the back of the post office.

          Bernie Bear up the little hill

          Mosey to the front of the Post office

          20 Deep Ircans on the curb; chest to the concrete

          Mosey to the side of the post office

          Wall sit with arm movements; total of 2 minutes

          Mosey to the Inviisible Flag – 5 burpees for no flag

          COT

          Push yourself.  Hard weeks make stronger men.  I have 4 Qs this week, IP round #2, and our new owners in town at work.  Hard Week.  But I will be better and stronger for it.  Push yourself to do the same

          Also take time to remember 9/11 and what it means to you and remember the lives lost on that day and the subsequent conflicts that followed

          Moleskin

          Not a ton of chatter today.  I think Iron Butt hates Iron pax.  Says it changed us and made us more manly on our Qs.  he may be on to something here.  Good to see Wallflower back out for day #2.  Inspiring story and man

          News

          IP #2.  yea

          Recent Backblasts

            Posted on

            Labor of Love

            QIC: Sidekick

            Date: 09/02/2019

            PAX: Wuznt me, Clothespin, Best in Show (R), Iron Butt (RX2), Doubtfire, Gaylord, Focker, Whittler, Toucan, Hasbro, FNG-Chipper, Prosciutto, Free Candy, Vsquared, Sunburn (R), Back Pew, Spielberg, Bernie, BMX, FNG-Wally, Uncle Fester, FNG-Semicolon, Fissure, FNG-Thin Mint, Trex, Red Tees, Peanuts, Centerfold, FNG-Tomahawk, Madoff, Escobar, FNG – Router, Threeskin, Mayhem (R), PR, Skitch, early Bird

            AO: Beast Ridge

            Conditions

            70 degerees and humid.  Low hanging Gloom for a 7 AM tee time

            COP

            Best In Show took us out on a mosey followed by a SSH filled warm up.  Included were some crowd faves of St Bernard squats and Fire Hydrants.

            The Thang

            Brisk Mosey to the big Soccer field.  partner up for some Dora. 

            Round 1

            100 Ircans; Full field width run

            Round 2

            80 Box Jumps up the bleachers; 15 yards and Back of Traveling burpees

            Brisk Mosey to the new practice area

            Sidekick’s “What Fall means to me Relay”

            Start out throwing cornhole – Tailgating.  1 pt = 25 Mercans; 2 pt = 20 Mercans; 3 pt= 15 Mercans; 4+ pt = 0 Mercans.  Replace the bags at start.

            Sprint to the Corn – Deer Hunting.  5 Squats with the 40 lb bag of corn (it started out at 40 lbs but was busted on the first run netting in a loss of a few pounds), lunge to the cone, 5 more squats, lunge back, 5 more squats.  Place corn gently on ground – FISSURE.

            Sprint to the Football – College Football; Throw the ball into the bucket.  When you miss, retrieve and throw again form where it stopped.  Repeat until the ball is in the bucket.  Replace the ball back at the start.

            Sprint to the tape toss – Kids Fall Festivals.  Toss the roll of tape into the bucket.  3 attempts, then sprint back to start.

            Intent here was to time and delay the next participant by that amount so that one team would win in the end.  With 40 Pax, this was a pipe dream.  This went to hell quickly.  Props to Vsquared for leading a ton of Mary for the non participants as they waited their turn.

            Mosey back to flag.

            COT

            Labor day, a day to rest and reflect.  We need to reflect on and appreciate what we have.  We also need to understand that these are not the fruits of our labors alone but the grace of God that provides for us.  We can not do these things alone, our achievements are not ours alone to celebrate and our failures are not burdens we bear alone.

            Moleskin

            I was too busying trying to heard cats to hear what all was being said today.  hope everybody had a little beat down and a little fun

            News

            Iron Pax.  Get involved and push yoursef

            Recent Backblasts

              Posted on

              Quality vs Quantity

              QIC: Sidekick

              Date: 08/21/2019

              PAX: Madoff, Toe Tag, Bernie, T Rex, Threeskin, Fast lane, John Doe, Gaylord, Mayhem, Anny, Wuzn’t me, POS, Cowbell, Peanuts, Jazzy Jag

              AO: Hacksaw

              Conditions

              70 and Delicious

              COP

              SSH ICX25; Third Grade Exercises ICX12; Forward Fold ICX12; Mercans ICX12; Willie mays hays ICX12; Slow Squats ICX16; LBAC ICX10; Reverse ICX10; Morroccan Night Clubs ICX10; Shoulder Press ICX10; SSH ICX15

              The Thang

              Block-A-Dora-Run-A-Thon

              We took advantage of the 3 pallets of cinder blocks that someone so graciously left for us this morning.  

              Partner up, each pair gets 1 Block

              Mosey with blocks to a strategic area that ended up being not so strategic

              Partner 1 – Block Curls AMRAP

              Partner 2 – 25 Squats

              Flap Jack and repeat until pair has 150 total block curls

              Line up for the longest Inidan run in American history.  Everybody got two sprint cycles in a massive lap around hack saw

              Round 2

              Same as before, just sub Overhead Press for Curls

              Indian Run again

              Round 3

              Sub Kettle bell swings to 100 total, sub lunges 10 each leg for the 25 squats

              Indian run again

              mosey the blocks back to the stack, mosey to flag

              Time

              COT

              Quality vs Quantity

              Starting a new AO, like hacksaw, takes quantity.   You need guys to show up and lead.  CHECK.  hacksaw has grown leaps and bounds.  Step 2 – Quality.  Put on a beat down the way F3 is supposed to be done.  Develop Qs and leaders.  Focus on WHAT we are doing instead of laser focus on numbers.  CHECK.  The hacksaw crew is alive and well and will only accelerate from here.

              Moleskin

              John Doe and I are kindred spirits blurring the line between acceptable banter and quasi inappropriate comments.  Nice to have a brother in arms.  T Rex is named appropriately, those short arm kettle bells were something to see.  We worked that out.

              News

              Labor Day Convergence at Beast Ridge 7 AM.  1 hour

              Recent Backblasts

                Posted on

                BLIMPS and BOATS

                QIC: Sidekick

                Date: 08/12/2019

                PAX: Gaylord, Focker, Mayhem, Ooh-Golly, Centerfold, Early Bird, Peanuts, Fast Lane,  FNG-Toucan

                AO: Beast Ridge

                Conditions

                73 and Humid. Great day for a run

                COP

                SSH ICX20; Willie Mays Hays ICX12; Forward Fold ICX12; LBAC ICX10; Reverse ICX10; Shoulder Press ICX10; Morrocan Night Club ICX10; 3rd Grade Exercises ICX12; SSH ICX15; Slow Squats ICX12

                The Thang

                BLIMPS and BOATS

                Traditional BLIMPS but with a twist.  We will run to Bass PRO for round 1 and back for Round 2.

                Take off – Stop at intervals for:

                10 Burpees

                10 Lunges each leg

                10 Imperial Walkers IC 

                10 Mercans

                10 Plank Jacks IC

                10 Slow Squats IC

                Slow squats were completed in the far corner of the Bass Pro Parking Lot

                Head Back and repeat

                Total of 2.68 miles

                COT

                Don’t forget about the Marathon when focusing on the Sprint.  Life is a marathon.  Long range planning and foresight are key attributes to an effective leader.  Have long term goals in all aspects of your life.

                Moleskin

                So Q, high and mighty First F Q, forgot to get the FNG info today.  This is bad enough as it is, but this is also our 130th FNG of the year!  This means we have hit the goal that everyone said we couldn’t hit in January.  Everyone should take pride in this accomplishment.  

                News

                Labor Day Convergence, location to follow

                Recent Backblasts

                  Posted on

                  Pickle what?

                  QIC: Sidekick

                  Date: 07/19/2019

                  PAX: Threeskin, Escobar, Toe Tag, Bernie, Cowbell, FNG-Can Man, Mayhem (Respect), Gaylord, Fastlane, DNF, Rollback, The Count (Respect Respect), FNG-Knock Knock (Respect), Lutefisk, T Rex, 9 Volt (Respect), Annie, WuzntMe, John Doe, Peanuts

                  AO: Hacksaw

                  Conditions

                  74 and pretty pleasant given recent mornings

                  COP

                  SSH ICX20; Good Morning ICX12; 3rd Grade Exercises ICX12; LBAC-reverse-Moroccan Night Club-Shoulder Press ICX12 each; Mercans ICX10; SSH ICX10; Slow Squats ICX15; Mosey to the Pickle ball Courts

                  The Thang

                  4 Corners of Life – 15 reps IC each corner

                  Corner 1 – Mercans 

                  Corner 2 – Monkey humpers

                  Corner 3 – Pickle Pounders

                  Corner 4 – Low Plank

                  Bernie on the long sides; Traveling burpees on the short sides

                  Break time – Suicide across all 4 courts 

                  Round 2 – 15 Reps IC each Corner

                  Corner 1 – Shoulder Press

                  Corner 2 – Big Boy sit ups

                  Corner 3 – Mountain Climbers

                  Corner 4 – Slow Squats

                  Bernie on the long sides; Traveling burpees on the short sides

                  Break Time – 21 man Indian Run around perimeter of courts

                  Mosey back to flag

                  Willie mays Hays ICX12; LBC ICX15; Dying Cockroach ICX15

                  Time

                  COT

                  4 corners of Life – Church – Family – Work – F3

                  Don’t think of these things as individual activities or responsibilities.  These things are all intertwined in our lives.  Same principles of leadership apply to all.  Get the corners mixed together in your lives, be the leader you are meant to be.

                  Moleskin

                  So named Jeff Oscar.  We already have an Oscar.  Crap.  Executive Q decision – new name is Can Man.  Sorry Jeff.  Ludefist is a beast. John Doe is a Beast.  nuff said

                  News

                  Dadurday on 8/10 at Landfill

                  Recent Backblasts

                    Posted on

                    7-11 minus the 7

                    QIC: Sidekick

                    Date: 07/17/2019

                    PAX: Loan Shark, FNG-Josey, Fissure, The Count, Doubtfire, Ohms, Iron Butt, Ducktales

                    AO: Lions Den

                    Conditions

                    70 degrees and HUMID, 6 sprinkles as we wrapped it up

                    COP

                    SSH ICX25; Good Mornings X10; Willie Mays hays ICX10; LBAC ICX10; Reverse ICX10; Morroccan night Club ICX10; Shoulder Press ICX10; SSH ICX15; Mercans ICX10; Slow squats ICX15; Mosey 3/4 lap to bleachers

                    The Thang

                    11s Bunny Style

                    Mercans on the bottom, 1 rep to 10 reps; Big Boy Sit ups on top, 10 reps to 1 rep;

                    Bunny hop up the bleachers, walk down

                    Indian run 1.5 lap to the other bleachers

                    11s Merica style

                    Inverted pull ups on the bottom, 1 rep to 10 reps; Big boy sit ups on top, 10 reps to 1 rep

                    Step up three steps, 3 Ircans; repeat to the top.  Three steps down, 3 dercans; repeat to the bottom

                    Audibled the Dercans out in the interest of time

                    Mosey to the warm up square; 5 Burpees OYO, 3 super slow squats to cool down.

                    Time

                    COT

                    No real wisdom today as it took way too long to name our FNG.  Welcome Josey

                    Moleskin

                    The Count showed us his illustrious ruck weight collection in his trunk.  Felt like an arms deal in a sketchy parking lot.  Josey is basically me but a better baseball player.  Ohms makes the rest of us feel bad when he takes his shirt off.  Except Duck, he is always comfortable in the skin

                    News

                    2.0 Dadurday on 8/10

                    Recent Backblasts