Fitness, Fellowship, Faith

Day: June 7, 2016

BA and Godfather’s Comeback Tour

BA and I have been MIA from F3 workouts since the first few weeks of our softball season. Long days and late nights kept us in the #fartsack as late as possible, but now that our season is over and the school year is coming to an end, we figured it was about to rejoin to group and what better way to do it than with a co-Q at #GasHouse featuring everyone’s favorite coupon, cinder blocks.

After the disclaimer – again, forgive me if I didn’t make all the major points, it’s been a while – a mosey to the flag at the front of the museum for the pledge, and a promise of NO UPPER BODY EXERCISES, it was time for the Warm-Up…

Warm-Up

  • Side-Straddle Hop x15 (In-Cadence)
  • Merkin x15 (In-Cadence)
  • Little Baby Crunch x15 (In-Cadence)
  • Don Quixote x15 (In-Cadence)
  • Moroccan Night Clubs x50 (In-Cadence)
  • Neckies (Chin to Chest) x25 (In-Cadence)
  • Neckies (Right Ear to Right Shoulder) x10 (In-Cadence)
  • Neckies (Left Ear to Left Shoulder) x10 (In-Cadence)

For the next part of the beatdown, BA lead the PAX to the cinder block garden he had planted beside his truck before the work out started. It was time to partner-up and pick up one block per group. After moseying into the nature trail, the beatdown continued as follows:

  • 300 Chest Press – P1 completes exercise while P2 runs to the bottom of the hill and does 5 LBC’s and runs back up the hill to switch with P1 – counting was on aggregate.
  • While waiting for the SIX, several PAX planked, switching between regular and raised arms/legs. At the very end of this exercise, the PAX did 25 Prayer Squats In-Cadence.
  • All PAX mosey to the bottom of the hill.
  • 250 Bicep Curls – P1 completes exercise while P2 runs to the top of the hill and does 5 Carolina Dry Docks and runs back down the hill to switch with P1 – counting on aggregate.
  • 200 French Curls – P1 completes exercise while P2 runs around the barn and does 5 Squats before returning to P1 to switch – counting on aggregate.
  • 100 Weighted Squats – P1 completes exercise while P2 runs around the barn and does 5 Side-Straddle Hops before returning to P1 to switch – counting on aggregate
  • 50 Blockies – P1 completes exercise while P2 runs to opposite bridge and does 5 Carolina Dry Docks and runs back to P1 to switch – counting on aggregate.

With about ten minutes to spare, the PAX gathered their blocks and their pride, and moseyed up the hill to return the cinder blocks to BA’s truck. There was about five minutes left at this point, and Godfather decided the best course of action would be to do some Mary; however, having grown accustomed to the shade of the nature trail, Godfather suggested moving the PAX to the shaded portion of the parking lot.

Last-Minute Mary

  • Freddie Mercury x15 (In-Cadence)
  • Hello Dolly x15 (In-Cadence)
  • Homer to Marge x2 minutes
  • With about a minute to spare and thanks in-part to Dolph, there was just enough time for 5 Burpees OYO.

BA and Godfather’s comeback tour ended with the normal COT: Name-o-Rama (no FNG’s), Announcements (F3 Belmont kicks off this Saturday, June 11 at Stowe Park), Prayer Requests, and a Prayer. There was great attendance at Panera for Coffeeteria, and even though Bandit tried to steal Godfather’s seat (pun intended), it was a good breakfast for all.

On a personal note, it’s good to be back among the PAX and I like forward to getting back into things. I’ll be getting married next Saturday, June 18 and then I’ll be in the Dominican Republic for my honeymoon, but I’ll be back strong after that. It was a pleasure to lead!

-El Padrino aka Godfather aka Mr. 25-year-old Stamina

#TheStorm: “Our traps and legs are still sore from #GasHouse on Saturday”….Good

8 PAX showed up for a full body beat down….not planned, but got the idea from the mumble chatter before the workout.

I rolled in about 10 minutes early and spotted The Mayor and Brownstreak stretching already.  When I joined them they were talking about the workout at #GasHouse that I coQ’d with Godfather.  Brownstreak said his traps were still sore from the cinder blocks and Mayor said that his legs were still sore from the squats with cinder blocks and the squats without cinder blocks that we did this past Saturday…… The nice guy that I am I heard all of this and thought to myself I now have a plan for this Q.

….My mind is foggy on every single exercise and repetitions, but below is a general idea what we did.

WU: (In Cadence)

  • SSH x 15
  • Murkin  x 10
  • LBC x 15
  • Don Quixote x 10
  • Moroccan Night Clubs x 25

-Pledge Of Allegiance-

THE THANG:

Mosey to the sidewalk closest to the practice field and partner up

  • CDDx300/Partner runs across the parking lot and does 5 SSH (Browstreaks traps)
  • LBCx15 and Planks while waiting on the 6 to finish
  • Squatsx300/Partner runs to second island and does 5 Murkins(Mayors Legs)
  • LBCx15 and Planks while waiting on the 6 to finish
  • Calf Raisesx300/Partner Zombie Walks to first island and does 5 squats (Mayors Legs)
  • LBCx15 and Planks while waiting on the 6 to finish

Mosey to BA’s truck and each PAX get 1 cinder block and circle up

  • 50 chest press with cinder blocks in cadence
  • 50 bicep curls with cinder blocks in cadence
  • 50 step ups with cinder blocks in cadence
  • 25 french curls with cinder blocks in cadence
  • 25 Morrocan Night Clubs
  • 35 Second Homer
  • 50 calf raises with cinder blocks
  • Ring Of Fire- 5 reps in cadence
  • Merkins, Blockees, Rows with cinder blocks, Jump up and down on cinder blocks, jump over cinder blocks, Murkins using cinder blocks, Derkins using cinder blocks, LBCs

COT:

Nameorama

Announcements: BRR and Belmont AO on Saturday

Prayers

Coffeeteria: 2 at Floyd And Blackies

I appreciate Mayor and Brownstreak giving me some ideas for my Q this morning.  I was going to wing it, but quickly came up with a plan when we had our conversation before the workout.  Also, thanks to TSquare for remembering who all was there this morning.  Thanks gentlemen!

-BA

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