Fitness, Fellowship, Faith

Month: May 2016 (Page 4 of 5)

Little bit of this and a little bit of that

Midoriyama hosted 3 PAX on a hot and humid Thursday evening workout.  Since it was a Thursday, I decided to have a TBT with some of my favorite exercises from other workouts in the past.

Warm-up:

Side straddle hop x 20 ic

Jump squats x 20 ic

Lbc x 20 ic

Pledge of Allegiance

The Thang:

Run to soccer fields

-11’s (Bleacher jump ups and dips)

Run to playground

-10 pull-ups

Threw in a detour, run to hill (aka slider burger hill)

-up and down hill w/ 15 merkins and 10 air squats at top x 5

Run to stop sign and back to horseshoe pit

(*Ab work at each opening and 5 burpees at speed bumps*)

Zombie walk rest of the horseshoe pit

Run back to playground for 10 pull-ups

Mosey to flag to finish with Mary

-Peter Parker Peter x 20 IC

-Side twist plank x 20 IC

-Gorilla humpers x 20 IC

Announcements…

Prayer…

 Great work by the PAX!!  I would like to say thanks to Freight for introducing me to the F3 nation and to all my brothers that push me each and every workout.

So encourage each other and build each other up, just as you are already doing. 

1 Thessalonians 5:11

The Vern!

8 G.O.A.T.s showed their faces this AM to prove they are the Greatest.Of.All.Times. Had one try and get away (squeaker) but quickly turned back in when he saw YHC (the shepherd) was there already watching to see who was coming. All the pax started rolling in and conversations was good but it was time to start………
No FNG’s so short pep talk about me being an idiot and they are idiots for following me!

Warmarama

20ic SSH
15ic Wind Mills
15ic LBC
20ic Moroccan Night Clubs
Mosey down the parking lot and back up doing High knees, butt kicks, left side steps, right side steps. Mosey to the kazeebo.

The Thang

THE VERN
This is one of my all time favorite workouts. It’s easy to follow and steady pace. We had a couple new return guys so seemed FITting.

The Vern.
10 pull ups
Mosey 200 yards (give or take to the island)
20 dips/10ic
Mosey back 200 yards (back to the Kazeebo)
25 mericans
Mosey
30/15ic LBC
Mosey
REPEATO x4

TIME!

Moleskin

Great work this morning guys. Squeaker was blazing the trail on the mosey. Nice job! This morning was about staying together and encouraging each other. I set goals and WE met them and you all pushed. Great work again by all. Never quit.
40pull ups
80dips
100 mericans
120 LBC
2.47 miles
All in 45 mins guys!!!

F3 is not about out doing the other guy. This is Iron sharpens Iron guys. It’s about having a goal in front of you and pushing to it. It’s not about you not being as good or strong as someone else. It’s about being out there. Wanting to have a better life. Healthier life. It’s about making yourself better for yourself, your family, your job and community.

Remember all events coming up. Check the email News letter sent out each week. Also remember all the prayer request. I appreciate the chance to lead you G.O.A.T.s. Til next time…….AYE!

Blast Off

The PAX was out in full force to start the week off right today. I got a hard commit the night before from a friend I’d been EH’ing but didn’t see any sign of him until headlights came around the bend from Cramerton way. Normally I like an FNG to have a minute to chit chat before things get cranked up but since he was coming in hot that chance was lost. The show must go on!

Disclaimer

The “Warmup”

The Slaughter Starter (20 burpees OYO) Immediate grumbling, mission accomplished.

LBCx10 IC (Very hard to lead cadence after the Starter)

Nolan Ryansx10 IC each side

Mosey to the Goat Island parking lot.

The Thang

11’s of lunges on one end and mountain climbers at the midway point of the lot. After counting off a couple of times to catch our breath, it was back to campus.

Instead of making it all the way back to home base, we pulled up at the stop sign for some long distance suicides. The PAX paired up and while person 1 planked, person 2 ran to the first speed bump where he did 5 burpees then ran back for the tag. On the next cycle, the PAX had to go to the 2nd speed bump but to save time the Q called Omaha and cut out the burpees. Third cycle had the PAX go to the 3rd speed bump. This seemed to take a really long time so just before everyone finished up the Q audibled again and led the PAX to the flag.

Pledge

Wrap Up

Dying Cockrroach x10IC

Dolly x10IC

Protractor with countoffs

We finished with Namorama, announcements and COT. Welcome FNG Quiche (Andy Dyksterhouse)

As always it was a great way to start my day and week. Thank you guys for being here so we could enjoy it together!

Next time, more burpees

After the burpee challenge over the weekend I wanted to provide a workout worthy of attending so I thought I had a beatdown prepared. Little did I know that Stroganoff was using this workout as a “warm-up” for his opportunity to double down at Midori-freaking-yamasaki. Good for you Stroganoff-proud of you for pushing it to the limit. Next time, more burpees….

Started with Disclaimer, then WU with 10 reps IC with SSH, Squats, LBC…..zzzz, bored again so jumped into 5 burpees OYO X 3 sets to start some mumble chatter. And then we began…

The Thang

Mosey around the parking lot in a circle/square shape and half way around did MTFs (Merkins To Failure)-do as many as possible to exhaustion/failure then rest X 20 seconds then repeat for total of 3 sets. While the first set for me was nothing to brag about, the 2nd and 3rd sets were something I plan to keep to my numbers to myself. We continued the mosey for almost another lap then did squats X 50 IC. This was a leg burner with early mumble chatter but no little girl whiny voice from the usual crowd, will have to address that next time.

We then continued the mosey around the school to the dumpster/bus area for review of 5 rules of F3 then partnered up with P1 doing running loop up few stairs, down ramp, over to the dumpster/jump on loading dock then down the ramp while P2 did sets of squats and flutter kicks. Original plan was 2 sets each but Stroganoff ordered a 3rd helping so we continued as requested.

Then we took a short mosey to the picnic tables…..short set of dips then……hip slappers-still my favorite and definitely a crowdpleaser. We did 15 IC, changed positions, 10 IC, changed positions again then 5 IC (not sure if numbers are correct). We moseyed from there to the Eye of the Storm/Art Thing for quick reminder of King/Queen/Jester. Then moseyed back to start for Mary X approx 5minutes then Pledge. Think there were 5 burpees OYO somewhere in there also but not sure then did pledge.

Ended with prayer requests, announcements, then naming of Wonder Woman (FNG) posting compliments of  Guinness-he was not present and believe there is a name for EHing someone but not posting with them but cannot recall.

Great job guys, think we had total of 30 men post today (I counted Stroganoff twice since he posted twice today) which is really great. Proud to be part of this group of men who are making a difference. Keep it up-find someone to EH this month (at least 1 or 2 this month) and get them here. Lot of guys need this.

until next time-Whoopee out

#Folsom Full BlockBuster

12 of Folsom’s finest showed up in the gloom to face the Blockbuster. The pax had seen this before but it was a modified version. YHC felt it was time to give them the full experience. The pax didn’t back down and pushed through. Nice job fellas. YHC had only 5 coupons and the pax were informed if Sparky didn’t make we would have to modify. Thankfully he pulled in with the remaining coupons and the Blockbuster was saved. No FNG’s were present so there was a short disclaimer; this is U vs U, push yourself and modify as needed.

Warmup; SSH x 10 IC, CDD x 12 IC, LBC’s x 12 IC, Toysoldiers x 12 IC; Allen Tate came in hot so the Folsom pax have remaned the Monkey Humper- Allen Tate.

Thang; YHC explained to the Pax that we would complete 3 sets of 6 exercises with the block and run a 1/2 mile before and in between each set and at the end for a 2 mile total. Definitely got the mumble chatter going early. Exercises were curls x 10 IC, Squats x 10 IC, french curls x 10 IC, front raise x 10 IC, squat press x 10 SC, Good mornings x 10 IC (we will feel these tomorrow for sure. This took the whole time and maybe a few minutes more, sorry fellas.

Moleskin; Nice work by all Pax, the running was a little more than usual but was handled by Pax very well. Tclaps to Sparky and Garfield for pushing the Q, nice work men. Hope it wasn’t too much for you Medicine Woman after the dunk contest last night, wished I could of seen that. To the cyldesdales way to push the rock men. Gumby has the Q on Thursday, looking forward to it sir.

COT; Namorama; Prayer requests and announcements.

BOM; Sparky thanks for taking us out sir. As always an honor to lead you men. #DRP. Till the next one. AYE!

Memory Lane

 

Disclaimer was given …then into the warmup

Warm-up:

SSH- 15 IC

Merkins – 10 IC

Squats- 10 IC

The Thang:

 

On your Six Gents….repeato of My VQ Abs workout ….this was horrible

In and Outs arms up- 25

Freddie Mercury’s arms up– 25 forward 25 Backward

Crunchy Frog – 25

Wide led Sit-ups – 25

Fifer Scissors ( slow count) – 25

Hip Rock and Raise- 25

Heels to the Heavens- 25

V-up/Roll-up – 25

At this point Billy Madison rolled in hot!…..

Oblique V-ups- 25 Right /25 Left

And 50 American Hammers legs up!

YHC forgot the Pledge after the warm up….so

Insert the Pledge….

Mosey to Hamburger Hill…..even more horrible

7 Hill Sprints- (down and back counts as 1)

Ok….recover…….that’s enough ….Mosey to the playground….more horribler

10 pull-ups

20 Merkins..

Rinse and repeat….

Mosey to the bathrooms for a 30 second wall sit 90 degrees …arms up/out/down and then up….Halleluiah its over

Mosey to the Flag

Announcements….

COT

Praises for the Cancer free report for Billy Madison’s  M  today! Prayers for f3_Olive and the entire Latini family for the loss of their 8 year old little girl…..Heartbroken over this….no words…..

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

Burpee-Thon (Gastonia PD for Special Olympics)

So this started out as a fund raiser for Special Olympics of NC and a chance for a little bit of competition.  I sent out a request for some PAX to join me for a great cause.  Eight Pax or two (2) teams answered, which was impressive.  How the plan came together was a much more fun story.

I started out several weeks before the event making sure all parts and pieces were coming together.  The night before, one Pax had a family issue and had to miss so we flew to Twitter for a replacement.  As Whoopie said,  Beuler, Beuler, and if no one answered, his next Q would be hellish.  At the same time, I sent Freight a text about the post on Saturday and told him I busted my ankle pretty good.  He said best to stay at home due to the foot work involved and provided a picture of a pretty flower, that I assumed would be a bleeding heart.  I was informed it was not and due to pride, I showed up at the Schiele and posted, bum ankle and all, for one of the hardest workouts (involved running).  Then, at the end, due to some pretty severe EHing…Flush got the nod to join the fun after.  We were back in full swing.

We all show up at the event and find out another pax couldn’t join due to the flu.  I quickly advised that if there was energy to send a text, there was energy to sprint back and forth and do 75 burpees.

So here we were down one man again and it came time for the call.  The M (who got is involved) said we were the first heat.  So here we were, a team of three and four, and the call starts.  Three of us sprinted to start and began.  It was a sprint down 30+ feet, five burpees and sprint back to tag your partner.  Rinse and repeat until the group gets to 300 or the 20 minute time limit is up.  This sucked, but we embraced it.  At the time limit, we stood at 293, seven shy from the goal.  We were the only three man team though, so much respect to my mates.  It was also then that we were told that we were scheduled for the next heat and there was a single looking to join with a team of three.  Hmmm.  The second F3 Gastonia team didn’t panic to the start and got the benefit of a full team in the SECOND HEAT and onioned up and knocked 300 burpees out in 16 minutes.

I am giving Flush (respect) a shout out because not only did he answer the call that morning off the fly, he got stuck on the three-man team.  Floppy Disk gets one too because he showed up to support his brothers and ended up participating.  Whoopie had his 2.0 there counting, which was awesome, because after 25, I couldn’t remember my name.  This was a great time and great competition between F3 teams, Crossfit Teams, Army, PD, FD and several other groups from near and far.  It raised a ton of money to benefit these wonderful athletes and provided some awesome 1st and 2nd F time with some brothers and got F3 out there.  As one brother said, the benefit to the community is awesome, but several brothers had their 2.0s there to see them.  My extreme gratitude goes out to you all for making this one of the best, worst events of my life.  Getting ready for next year….with more teams.

-Mayor

Gashouse Hills

A solid crowd of 14 PAX and 1 FNG showed to know this Saturday at the Gashouse. It had already been promised to be an ugly beatdown and Fartsacks had been suggested. There were mumbles about merlot in the circle. We were celebrating several birthdays this week. Whoopee, Sargento and Tool time all got a little “wiser” this week. Lucky for Tool time his was this day! So on with some party work and some of his favorite exercises!

The Warmup: Seemed like dancing to me!

Seal Jacks ic x 15, Morrocan Nightclubs ic x 15, Hillbillies ic x 10, Goofballs ic x 10, Monkeyhumpers ic x 10, Don Quixte single count to 45(Tool times age)

Mosey to flag for Pledge

The Thang: Mosey to Parkwood parking lot and bearcrawl across the lot stopping at each line for a merkin(about 20). Mosey to the Old Hospital( I think? that was before my time. Maybe one of the “wiser” guys could say for sure.). On the way we did some duckwalks across parking lot openings. Driveway hill at hospital ran down for 15 merkins/10 squats ran backup for ab work while PAX finished. Rinse and repeated 3 times. On the 3rd trip it was promised this would be the last(whisper on this hill). As Stroganoff headed off to do some HIM work with the girls on the run the PAX partnered up for for 20 Squerkins. It turns out the other side of this mound has a similar hill as the first one so we had to go up and down in the same fashion as the first 2 more times! We then moseyed out to the main road and found another nice hill. We then did Happy Jacks ic x 5 then moseyed backwards up the hill for WWI situps x 5. Rinse and repeat. Time to head back so we moseyed back to parkwood for some fiddler crabs and then back to the shielle. We stopped at the wall for some BTTW Hip Slappers and Mike Tyson’s. With a few minutes to spare it was felt that LBFC’s were needed before we left so ic x 10.

Great work by all today! I wanted to push myself and my brothers this morning and it seems that everyone pushed. Hats off to FNG Flesh Wound for stepping up on his first visit and Mayor who was considering the fartsack for an ankle injury until he received a delivery of a particular purple flower. However next time take the flowers that ankle looks nasty! Happy B-day to all the PAX this week!

COT: Announcements-5K run at storm next weekend, F3 Belmont starting 6/11, get us some contacts and see you there. Prayer Request-Tool time and his co-workers, Billy Madison’s M(Veronica Vaughn), our children, JK2’s family.

As always it was a pleasure this morning. We had a great group that pushed the rock! I wouldn’t push as hard, if at all, if you weren’t there with me. Psalm 133-1-Behold how good and pleasant it is when brothers dwell in unity!

#Folsom BB

10 men appeared in dark to take the red pill.

Warm up
Hillbillies x 20 ic
Windmills x 20 ic
SSH x 20 ic

Pledge

Thang
run to bottom parking lot; form a line at curb stops and Sparky gave instructions. Sprint across parking lot (30 yds) 20 mericans, sprint back 20 lbcs, sprint back across 19 mericans, sprint back 19 lbcs; all the way down to one rep of each. Mosey to ampitheater dips x 20 ic, hip slappers x 10 ic, run around park back to flag.

COT; Announcements, Prayer requests

BOM; Sparky

“Cinco De Something?”

Six hombres showed up to do some strength work this morning.

No FNGs were on board this morning, but the disclaimer was stated, even though this body clearly screams fitness professional.

After a short mosey for the pledge (about 20 feet), the Pledge was dispatched and a very wary female started to run very fast in a direction away from us.

The Warmup
Shot WU due to the work planned.
Imperial Walkers x10IC
Grass Pickers or Cherry Pickers—I noted cherry’s are picked off of trees, but said I would cite as both—x10IC
Don Quixote x10IC

The Thing
After another short mosey around back, where YCH rolled his ankle in the dark on a pothole (keep moving-Rule #1 no excuses play like a champion), we ran up the stairs for some strength work.  Here’s what happened: 10 Mericans, 20 Sit-ups, 20 Squats, 20 Lunges, 80 SSH, 60 Second Wall Sit, run to bottom of stairs-all PAX lock arms and sprint up hill to tracks.  Rinse and repeat times three.

Another mosey to the gazebo for what was thought to be a good idea and it turned into bad idea #1.  This was to circle up for some Sally…Merican Style.  About half way thru, it was noted this is why it became squats.  There was a lot of grunting and mumble chatter about this. After the “extended version” was done, somebody mentioned how tough “Roxanne” was.  It was then bad ideal #2 came out.  Bad idea #2 beat the fool our of bad idea #1.  So I casually asked what we did for “Thunderstruck?”  A series of groans were thrown out there and an “if you have to ask then you don’t need to do it.”  We modified these without the Merican due to previous bad idea #1.

After that was done, we had time for some circle of Mary.  The round was V-Ups, pull-ups, LBCs, flutter kicks, Russian/American twists and in the spirit of the holiday….a dying cucaracha.

Another short mosey back to the start for the name-o-rama and COT.

Moleskin
It was a pleasure to lead again.  These men showed up with no idea who had the Q and I appreciate everything you all bring to F3 and myself.
-Mayor

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