Fitness, Fellowship, Faith

Day: December 4, 2018

Bulldog Deck of Death

Four HIM’s showed to push iron against gravity in the days before Saturday’s predicted “Snowpocalypse”

Workout was dedicated to F3 Louisville’s Double Down’s surgery & recovery so… Bulldog Deck of Death.

 

Warm Up:  Imperial Walker 15 IC;   Moroccan Night Club 15 IC;   Low Slow Squat 10 IC;   Don Quixote 10 IC;

Merkin 10 OYO;   LBC 20 OYO   (Q fail – can’t call cadence, workout and listen to mumble chatter all at once)

 

2 = Skullcrusher – 10

3 = Dips – 10

4 = Shoulder Press – 5 each arm

5 = Goblet Squat – 10

6 = Row – 5 each arm

7 = Chest press – 10

8 = Figure 8 – 5 each direction

9 = Halo – 5 each direction

10 = Derkins – originally 5 but change to 10 & created new move “Pseudo Planch Derkins”

Jack = Clean & Press – 5

Queen = Hammer Curl – 5 each arm

King = Kettlebell Swing – 10

Ace = Lunge – 10 each side

First Joker = 10 Burpees

Second Joker = 20 Burpees – Lots of mumble chatter about how we all love burpees and technique thereof…

Last 6-8 cards done under 3 minutes to finish deck right at time – Nice work!

 

Announcements – Convergence @ Gashouse Dec 15 @ 7am

Camp Sertoma Christmas party Dec 15 (afternoon) – lookout for pre-blast with info.

Christmas Party Dec 15 @ Quiche’s 6pm until?

 Prayers – HIPPA lead us out.

Asssshhh Pond Returns

11/20/2018 Midoriyama
Def Leppard here ghost writing this entirely too late back blast for Ash Pond. Ash Pond has problems with his lower back and running seems to make it worse so he resists running (and writing backblasts). He attended a previous workout and when the call for Q’s was made he jumped back on the schedule.
He asked the Pax if we preferred Option 1 or Option 2. Mr. Freight has employed this strategy before and I will always believe there is really only one option when Freight asks but Ash Pond assured me that there were actually 2 options. Somebody (not the Pax named “Somebody” but somebody in the group) selected Option 1. As I am getting older, I don’t really remember many details of the workout all the way back on 11-20-18 except for these.
We had 10 men and we did 30 or so exercises for 1 minute each with a short rest and/or mosey in between. I remember American Hammers, Mike Tysons, Rocky Balboa’s, Burpees, CDD’s, many forms of Merkins, pullups, WWI sit ups, planking, squats, LBC’s, Flutter Kicks, many forms of Core exercises, Dips, etc. 1 minute was kinda long for some of these.
It was great to have Asssshhh Pond back at Midoriyama.

Announcements

COT

Blocks and Jesus

I had the Q today, my 2 goals were… workout with blocks and talk about Jesus! Here’s how it went…

Warmup- ssh,  Hillbillies, Monkey Humpers

Partner up, one parter grab a block and head to the tennis court! For some Dora!

50 Blockies

75 triceps

150 curls

200 squats

200 lbc’s

200 block presses

put the blocks up its 605, mosey to the bottom parking lot. Line up at the bottom for some Bear crawl Merkins! Bear crawl the full length, do 2 merkins at every other line! Mosey back to start, Gumby and myself were in the front, he said that speed bump looks like a good place to do 10 burpees! I said great idea, the rest of the pax didn’t think so.

So theat was the Block part, now to the Jesus part!

Have you ever thought about Jesus before he came to earth? What was he doing? Well, in the book of Isaiah chapter 6, Isaiah got a glimpse and the angels were around the Lord on His throne, having to cover there eyes because His glory shined so brightly! And the where saying, “Holy,Holy, Holy is the Lord of hosts; the whole earth is full of your glory !”

This King, stepped out of that! For you and I! That’s crazy! He loves us so much, that he left , came to earth, just to rescue us, from an eternity separated from Him! What an awesome God!

I was reminded of all of this, reading a advent series that snowbird is Putting out daily, until Christmas. It’s a short read, also at the end, it has some resources, and if you have family, it has some things to share with them, even a couple follow up questions! Good stuff! If your looking for a good read, building up to Christmas, check it out swoutfitters.com !

prayer request- Montross, he is having his annual checkup today, he has been cancer free for a couple of years now! Double Down, that God would be with him and the doctors, through the surgery. Each other!

Men, thank you for giving me the privilege to lead you this morning!

Aces – Double Down

We dedicated today’s workout to our F3 Louisville brother Double Down who is in the hospital today for surgery.  We even themed the workout after him by doubling of the exercise counts on our 4 corners of ACES.  Here’s how it went down.

Warmup
Smurf Jacks IC (20)
Wave of Merkins (10)
Goofballs IC (20)

Mosey to the circle
Dan Taylor (1 squat, 4 lunges. 2/8, 3/12, 4/16, 5/20, 6/24, 7/28, 8,32, 9/36, 10/40)

Mosey to 4 Corners
Aces-Double Down x10, x20, x20

A
American Hammer
Merkin
Calf Raise

C
CCD
Burpee
Moroccan Nightclub

E
E2K (aka Oblique Crunch)
Seal Jack
Bobby Hurley

S
Squat
WWI Sit-up
Monkey Humper

Tested a new Olympic Exhibition Sport – Crab vs Bear Soccer.  A narrow 2-1 victory by the odd team.

Announcements:  Christmas party (need tables, chairs, and outside heaters), keep an eye out for info on how to donate toys to Operation Sweet Tooth.

Prayers: Orangeman praise for daughter’s wedding and prayers for wisdom and strength to make some tough choices.  Tesla’s friend (& family) who lost his son in a car accident last week.

Name-o-rama and we named our new F3 Brother-Storm.

Dr. Seuss took us out in prayer.

Great day to be out there with my F3 Brothers, the best way to start any day.

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