Fitness, Fellowship, Faith

Day: June 1, 2016

It did not look good – even on paper

10 pax including YHC posted Wednesday morning at Martha’s house for a nice humid beatdown

Usual disclaimer – I’m and idiot (no surprise) … followed by second disclaimer – YHC –  admitted that the planned workout did not look good – even on paper – nevertheless 10 strong PAX wanted to get their money’s worth so off we went.

Warmup:

SSHx20, Imperial Walkers x 20 , Moroccan Night Club x20, Flutter kicks x 20, LBC x 20 and Mountain climbers x 20

Pledge

The Thang:

Indian run carrying a 10 lb exercise ball front runner hands/tosses ball to pax behind him when the ball gets to the last runner he sprints to front and repeat. Caveat –  If the ball hits the ground then everyone stops and does five burps… I’ve never seen such care for my ball which never hit the ground.

After arriving at the concession stand, pax lined up and did Russian twists – with a twist… the 10 lb ball was passed from one pax to another and back in the line.  This was was performed while listening to Sam Cooke sing “Twisting the night away”  There was some mumble about choosing a shorter song but YHC couldn’t quite make that out so we listened to entire song.

Next we partnered up and ran each of the 4 arms around the concession stand one partner did bear crawl alternating with lunge walks around the stand while the other ran the arm and completed an exercise at the end of the arm – exercises included LBCx5, Flutter kicks x10, Mountain climbers x5 and WWI setups x 5.

With little rest and some mumble we moseyed to parking lot to do suicides but instead of touching a line every few yards and turning around we did 2 then 4 then 6 then 8 burpees at each turnaround point.

Afterwards (running low on time ) YHC needed to Omaha (not Oklahoma since bandit was not there) Mosey back to Pelicans for some french fries and dying cockroaches.

When all was said and done the pax performed above and beyond expectations and made this look easier than what was on paper!

Announcements:

Looking for a few good men to step up and lead a third F on Saturday mornings – contact Monk

Advisory board meets Sunday at Tequilas to drink beer and eat Mexican food then come up with a good idea for a local CSAUP – all are welcome

Prayers:

Sargento’s friend needing third surgery and loved ones looking for work

 

As always I was humbled to lead these #HIM this morning !

F3 Man

So I started today’s workout with a funny experience I had early in the day. I had taken the day off from work to take my 2.0 to the dentist. I decided it would be a good time for a two-a-day. Since I normally don’t get to post in the morning I headed off to Folsom. So later in the morning when it was time to head to the dentist I discovered my battery was dead. At this point my 2.0 was in another world due to the valium they prescribed to her. What to do? Without thinking much about it I heaved the 60 lbs of giggling and flopping weight on my back and proceeded to ruck my way to the dentist. Fortunately this was only about a 1/2 mile but was no picnic in flip flops and a doped little person. Most have found this humorous, and it was, but I realized after it was over that I didn’t even think much about it when it happened. Just an example of how F3 has changed my way of thinking. The old me would have wasted a lot of time trying to find an easier way. An F3 Man just gets it done. So on to my third workout of the day.

Warmup:

SSH x 25ic

Morroccan Nightclubs

LBC’s x 20ic

Squats x 20ic

The Thang:

Captain Thor( this was a crowd pleaser, look it up)

Moseyed to the playground-set of 10 pullups-mosey to the steps and do 10 calf raises on each step(13 steps=130). Rinse and repeat 3 times. Great work guys!

Moseyed to the parking lot where cones were setup about 20 yards apart. Run to the first cone do 10 merkins run back and touch the starting line run to the 2nd cone do 10 more merkins and so on and so forth. Did this one again with squats.

Went to the wall for some Donkey Kicks x 10ic, 25 wall taps oyo, BTW Hip Slappers x 10 ic, 25 wall taps oyo.

Zombie walked back to the flag-25 yards and finished with 1 minute of CDD’s.

COT:

Prayers for all, Tooltime as he travels, Def Leopard on his 1/2 marathon this weekend

Great hustle by all today. Great to have Blart out with us at Midoriyama!

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