Fitness, Fellowship, Faith

Month: June 2019 (Page 2 of 9)

Gashouse Convergence

Save the Date.  June 29, 07:00 Convergence at The Gashouse.  They said it couldn’t be done.  Well, nobody really said that but Painlab and Bootcamp combined will work out together.  Park at the Schiele Museum, we mosey/fellowship mosey from there.  This will be a combined great workout and mumblechatter fellowship event.  Guest starring Short Sale for a special merlot churner Ab destroyer.

Breakfast immediately following at Union Diner, 1101 Union Road.  Not the same charm as Folsom’s Country Kitchen, Union Diner circa sometime 2018 we figure at least the ingredients are still fresh?  Breakfast is good though.  Turn right coming out of the Schiele, go approx. 1.5 miles +/- turn left on Union Rd.  Union Diner about a 1/4 mile down on the right.

Bring a friend, EH a Kotter.

See you There.

Aye…..Linus/Watts Up

20 Seconds Early / 13 Days Late

YHC sped into The Pub parking lot to find a crowd of PAX already circled and waiting. After jumping out of the car, grabbing the shovel flag from the trunk, and planting it boldly into the ground at the preeminent Thursday morning SOGA F3 Gastonia AO, YHC looked down at his watch to find that there were 20 seconds to spare.

The PAX ran towards the Sambritches. Once again, none were found (do they leave and go for breakfast?). Twelve went out; twelve came back. Some ran at least 5 miles. Some ran less. All pushed the rock.

Announcements
Tubing Trip (6/22) – Oops, that’s in the past
Convergence @ Gashouse on 6/29
Schiele Laser Show in July
Ragnar – see Defib

Prayer Requests
Stroganoff and 2.0’s trip
Westward Bound Trip – Roscoe’s 2.0
Lost Teen

Prayer to take us out

Until next time…

GDiggathon Pt. 2: The AMRAP

Day 2 of the Gold Diggathon came with a big question mark: how many Dallas boys would roll out of bed for a little league beatdown? 8 it turns out, plus a couple of us out of towners, rounding out to an even dozen. A very good showing for a weekday at Folsom.

The plan for today was simple: warm up and then hit the tennis courts for about 40 minutes of AMRAP merkins, abs, and legs. Simple and effective. Everyone pushed through, even those that had to leave a couple minutes early.

Now as an outsider looking in, I am unsure of certain dietary choices made in Dallas, but the profound impact they have on the…digestive systems of its fine citizens is remarkable. We’ll just leave it at that.

Announcements: Convergence 6/29 @Gashouse, Tronmoss 5K 7/21, Christmastown 5K sign up already open.

Prayer Requests: Montross’ mother undergoing brain surgery soon.

Until later today…

GD

Moist Dog

Celebrating my first year with F3 by Q’ing the Bulldog

Warm humid morning – Carbon dioxide from the mower lent a special scent to the workout…

Warmup – Side Straddle Hops 10 IC & Morroccan Night Clubs 10 IC

13 Stations – One minute work, 30 second rest

Derkins, American Hammers, Weighted Big Boy Sit-ups, Calf Raises, Burpees, Weighted Squat with press, Battle Rope, Bobby Hurley, Smurf Jack, Crunchy Frogs, Plank Jacks, Merkins & LBC’s

After one round, lunge walk to end of parking lot & back.

Rinse & repeat. Made it thru exactly two rounds.  Most would agreed the section from Burpees thru Crunchy Frogs sucked…

Announcements:

Convergence Saturday 7 AM at Gashouse. All other AOs Closed.

Monk moving – any help would be great.

Whoopee leading July 4th Murph at Martha Rivers 7AM – No Diablo Sammich.

Rudolph led us out in prayer.

Thanks for the opportunity to lead – it was an honor.

 

 

Termites Tires of Fun

On a muggy morning at “The Storm”,  7 HIM assembled for what would quickly be known as “Termite’s Tires of Fun”

The WarmUp … or Pole Dancing?

Windmills w/poles x 15 IC

Waist Twists w/poles x 15 IC

Leg Thrusts w/poles x 15 each side

LBC’s w/poles x 15 IC

The Thang

Let’s Mosey to the flagpole for the pledge.

Let’s Mosey(led by TopHat) to the loading dock … for a little Dora

Round 1 … Partner 1 Merkins while Partner 2 scales the wall of the loading dock for 3 Burpees and back … flip flop

Round 2 … Partner 1 Squats while partner 2 scales the wall for 2 Burpees and back … flip flop

Round 3 … Partner 1 LBC’s while partner 2 scales the wall for 1 Burpees and back … flip flop

Let’s Mosey(led by TopHat) to the backside of the Wall for Triple Nickel

5 Hip Slappers and 5 Little Baby Dips x 3 … for time

Let’s Mosey(led by Top Hat) to the front of the school where we meet “Termite’s Tires of Fun”

Partner Up

Partner 1 pulls the tire from Telephone Pole 1 to Telephone Pole 2 while Partner 2 walks behind curling or pressing a block!

At Pole 2 … place block inside tire as both partners pull to Pole 3

At Pole 3 … Partner 2 pulls the tire to Pole 4 while Partner 1 walks behind curling or pressing a block!

Rinse and Repeat until Lakewood Road!

To get back to the school … do all of the above except walking, running or jogging backward … THE  BURN!

With time at 6:10 … TopHat calls

25 Overhead Presses w/Block

25 Dips w/Block

25 Curls w/Block

Take a Lap and get back to Home Base for COT

The Wrapup

A good word from Termite about “loving” rather than “judging” … basically, let’s be like Jesus men!

Announcements … Convergence this Saturday at Gashouse

Prayer Requests … All those PAX who have been MIA

Naming of FNG … Nate Wruble, that’s right … Buckeye’s BIG brother (you read that right, there’s at least 2 of them)  is moving to the area to Teach Algebra and Geometry at Fort Mill High School … and was named 300!

Termite took us out with Prayer!

This is Doodles … the self appointed Social Media Rep for The Storm today … signing out!

 

 

 

 

 

Mic Drop

We collected four total for bootcamp out of Painlab and F3 Dad’s.

Mosey into the woods.  One lap around the trail.  I thought I saw an Owl swoop by, turns out it was probably a brown headed nuthatch but man don’t they look similar?  Legend has it that Linus brought some HIM’s into the woods, b*@#% slapped them and left them bewildered at the end, boom….Mic drop departure.  Reality is that Linus and three HIM’s ran into the woods and three Pax emerged carrying a semi-conscious Linus.  Departed early to vomit in solitude.

Moving on…..

The Thang:

11’s at the Bridge:

Flying Squirrels counting up at bridge 1, squats counting down at bridge 2.  Group stayed well together and mumblechatter was strong.  I got lost, apparently did some ec near the end, probably made up for the modifying.

One lap around the trail.

Dora 1-2-3 (Whoopee had to have the hills)

100 Merkins / 200 Squats / 300 flutters – Watts Up and Stinky Bird went up the hill all the way to FPC on the first round since they didn’t know where the crest of the hill ends; what are you going to do?

One lap around the trail.

Mumblechatter

Mumblechatter

Mumblechatter

Should we work out anymore?

Quick lap around the pond to re-start the process.

Merkin Crawl – 50 feet

A little more modified ab Dora:

LBC’s / Rotator’s / Heels to Sky

I feel like I’m missing something else, we really did work out.  Either way it is time to emerge out of the woods.  Linus had to bolt, covering for somebody at work today.

See you at the Convergence.

Aye….Linus

 

It’s not a weight plate, it’s a shield!

Howdy ho Avengers.  Pretty simple, I asked my boys for a good theme, and that I hadn’t used my plates in a long time.  They look like a shield, so let’s find a good Captain America workout.  About 3 seconds later from Google, and about 20 minutes with a clipboard and a piece of paper, off we go!

Warmup with the rest of the Pax and 2.0’s was conducted.  After the shrimps left, we warmed up a bit more as I knew what was in store:

In cadence:  15 squats, 15 Imperial Walkers, 15 Merkins.

Weight plates (10 – 25 lbs) were distributed to the Pax.  That’s your shield.  Please knock some rust off of it with man-work.

The Thang:

Phase I – BASIC TRAINING – Cap did basic training, let’s get some PT:

10 each leg High Soldiers (hold the weight, cradled in one arm, go from lunge to a high knee lift.  10 each leg).

80 punches (combos, whatever, just do it right)

10 Knee tuck jumps/high knees while holding weight out front.  This…was tough.  I lead to a worse decision

20 sit-ups (no plates)

10 butt-ups (plates overhead, I think this is also called Heels to Heaven)

10 raised leg circles (5 each way, weight plate held)

10 Diamond Disc Merkins (in cadence)

10 Lat rotations (doggie pose, lift weight to your right, then do the left side.  Kinda hard)

20 Door Frame rows (grab a pole, hold the weight and lower to a squat, back up and that’s a good job).

We repeated this cycle, only break was between cycles for a 10 count.  Great job!!

Phase II – THE WAR – Cap has trained up, time to sock a Nazi!  Better get in the foxhole with a teammate…

DORA

100 – Squat Thrusts with your Shield

200 – Curls

300 -WWII sit-ups (no disc).

here’s when it got stupid.  Partner A does exercise, partner B has to lunge walk, high knee or high kick down the parking lot and back, but all the while you must do STEERING WHEELS (rotate the disc in front of you).  This was awful.  I knew it was bad doing with a 25 lb., so I told the guys to Omaha.  Scribbles was my partner and still attacked it, and guilted me into continuing to do so.  Now that’s F3!  Again, no one quit, great job team!

Phase III – THE AVENGERS SUPER HERO TIME!

Time to produce some super-human vomit.  60 second rounds of each:

Half-Moons

Skullcrushers

Shield Swings (I kinda got into this one, show to know)

Blockies/Shieldies/stupid damn burpee things

After all that I made time, and always try to do so, for some yoga to cool down and stretch muscles that have just had weight-work.  Highly recommend, if you use kettlebells or weights, give the Pax at least 5 minutes to stretch.  We wrapped it with the Trailblazers coming in hot.  Here’s what I noticed:

  • Anchorman used Painlab for one of its intended purposes – he’s healing from a calf injury.  He modified as needed.  That’s what’s up!
  • Hayzuz/Jesus – great to see you again, you look skinnier.  How are you in better shape than me with fresh babies?
  • VooDoo – like a rock, I think you may use shields at Bulldog???
  • Sledge-o-matic – very ashamed I was in TN and missed your VQ, you put the work in sir.
  • Scribbles – I chose my partner wisely.  Thanks for stepping your game up
  • Shake ‘n Bake – welcome!  Way to keep it going!  Remember – Tuesday, Thursday, Saturday to get going
  • Hunk-a-Junk – add the weight plate to your hammer, Thor.  Great work sir.
  • Bandit – sexy.  That’s all.
  • Hushpuppy – get a watch

Remember Monk is moving Saturday and needs our help.  Many hands make light work!!

Always a pleasure to serve this fine organization.  Thank you for the opportunity to lead.

Black Ball

Turtleman said he wasn’t going to be available today… something about taking time off, or a vacation or some sort of nonsense that didn’t involve posting this morning. Anyhow, at the time only Gastone and YHC offered to Q. While YHC came ready, the PAX was offered the opportunity to switch, but there weren’t enough takers to make the change, so here we go.

Standard Shortened Disclaimer.

Warm-Up:
A little Tabata to get things going…15 seconds of work with 7 seconds of rest…
SSH
Merkin
SSH
Squats
SSH
Plank Jacks
SSH

Pledge.

The Thang:
Through all of this, there was a black ball sitting in the middle of the circle. All had eyed it and some had even guessed it to be a bowling ball. YHC picked up the #10 ball and tossed it to a surprised pax and we moseyed to Robinwood Crossing Shopping Center, stopping near the cleaners at the first row of parking spots

The ball was passed to Island with instructions to place on one of the parking lot lines, no closer than 3 away. Island ran off and although he had a good bit of advice in which line to choose, ultimately placed the token 5 away.

Run to the line with the token – 10 Merkins.
Karaoke to the other end of the line – 20 Squats.
Nur to the starting line – 30 Plank Jacks.
Karaoke to the other end of the line – 5 Flying Squirrels.
Repeat for a total of 3 rounds.

Since Gastone was first to complete, he was sent to retrieve the token while the pax formed a tightish circle. Upon his return, assume the people’s chair position and pass (aka toss aka throw) the token to a fellow pax.Gastone was the first to drop the token and was assessed a 10 burpee penalty, followed by Rainbow Ranger and YHC. To end the fun, all were assigned 10 burpees.

After Spiderman’s version of a 10 count, YHC called a token Indian Run: Person with the token runs to the front. The token is passed back to the last man… you get the idea.

This sounded good on paper.
After one lap around the buildings… Ok, not such a good idea.
After a lap around the parking lot…. This may have been a bad idea.
After another lap around the buildings… This was a really crappy idea, who thinks of this stuff?

We ended up at the wall of the old grocery store.

I am sure, all thought wall sits were coming next, but YHC instead asked Whoopee to lead in some Hip Slappers, while his favorite, the rest of the pax may not have the same opinion. After some amount, maybe 10 IC, it was time for wall sitting, while passing the token back and forth. After the token traversed 3x, time to recover. But due to the token being dropped 3x, a 5 burpee penalty was called.

Next YHC asked Gastone to lead in 20 flutters IC, but when he started out slower than molasses in winter in Minnesota, Easy Rider thankfully took up cadence.

Time for another round of wall sits. The token was not dropped during this round, so a 5 burpee reward was called, followed by another round of Whoopee Hip Slappers.

Another trip around the buildings and back to start.

There was a bit time left, so Mary made an appearance.
Island – LBCs
Pedal – American Hammers
Whoopee – Burpees
Easy Rider – Dying Cockroaches

Time!

Announcements:
Convergence on Saturday, 7 AM at GasHouse. All other AOs closed.

There is no Diablo Sammich on 04-July, Whoopee is doing a Murph at Martha Rivers at 7 AM instead. All are invited to attend.

YHC took us out in prayer.

Great work put in by all today. It was an honor to be given the opportunity to lead.

Watts Up powering down.

GDiggathon Pt. 1: The HRPCMBs

Day 1 of the Gold Diggathon is in the books and it was a real crowd pleaser! Had to set the tone for the week and what better way to do so than by introducing a horrific new burpee routine: Hand Release Prison Cell Merkin Burpees, or HRPCMBs for short. Essentially, you drop down like a normal burpee, do a HR merkin, bring up one leg, another HR merkin, bring up the other leg, another HR merkin and then both legs for the final jump up. That’s one. Do a Route 66 with those bad boys and you have the workout du jour. Plus a few other things to keep life interesting.

There was an undercurrent of mumblechatter, but eventually it was directed mostly toward SA and his “chapstick under the rainbow flag” incident. Poor guy.

Don’t forget the convergence this coming Saturday at Gashouse and to pray for each other, especially the Kotters. Also mentioned were the deaths of the boy at the trampoline park and the woman on 85.

Gold Diggathon continues tomorrow at both Folsom in the AM and Midoriyama in the PM!

See you all there,

GD

Yippiee Yi Yo Kayah

We had a little shoot out at the OK Corral to start off.

We worked the Upper Body:
25 – Side Straddle Hops
15 – Merkins
20 – American Hammers
25 – Arm Circles
25 – Arm Claps
25 – Moroccan Night Clubs
25 – Arm Circles

Next up we had lower body warm-up
25 – Squats
25 – Side Straddle Hops
20 – Merkins
20 – Sledge Crunches
Lunges from curb across parking lot to light pole and back
15 – Heel Raises
15 – Merkins Slaps

Next up was the Rodeo
We had a 11 Stations for each Pax to work on varying weights for 3 to 4 minutes.
1.) Cattle Bell Swing
2.) Chest Press
3.) Cowboy Man Makers
4.) Curls
5.) Squats
6.) Tricep

All and all it was my first time Q-ing and I hope I was able to give these men a workout that will cause them to get stronger. I heard the jokes how can Side Straddle Hops be for your upper and lower body, (LOL). it’s bcz they work out mussels in both upper and lower body.
I look forward to my next Q and will be much more timely on my backblast.

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