Fitness, Fellowship, Faith

Month: July 2016 (Page 2 of 6)

Skills and Drills

It started a long long long time ago in a galaxy far far away, when the rebellion stepped out into the gloom. Everything that has happened in our lives brought us to this moment in time.

As time got close, six men were there to get stronger. By the time the warm up was complete, we had eight and by the time the workout began, we had nine.

I was hoping to use the field, but YHC had a backup and mapped it out.

We circled up and the disclaimer was noted.

WU
SSH x10
Mericans x10
Toy Soldiers x10
Donkey otays x10 (couldn’t resist)
Morrocan Night Clubs x10

Thang
Kicking it back to the old school days, a football skills and drills thriller was on the docket.
#1 – block bear crawls. These were in the weinke, but YHC tried these the night before and were omaha’ed out.
#2 – high knee burpees. 10 high knees and one burpee until you get to 10 Burpees.
#3 – karaoke to the 40 yard line and back.
#4 – side to side shuffles to the 40 yard line and back.
#5 – suicides to the 20, 40 and 60.
#6 – mosey to the wall for some high knee chops for speed at 10, 15, and 20 seconds.
#7 – hip SLAPPERS 10 OYO.
#8 – high knees to the 20 and sprint to the 40 and back.

Rinse and repeat.

What would a workout be without some core work.
Circle up for some French fries slow count x8, little baby flutter crunches x20, dancing chilicutts IC x10 and finished with a wave of Mericans x5.

Moleskin
Twice we had to get a count, I took some time to express my gratitude to everyone at F3 that push me to be a better man for not just me or my family, but for everyone. Rudolph took some time for a brief devotion on how F3 has impacted his life. Hats off to Rudolph and Bacon for the motivation. Bacon should be Baconator because he is a machine. Much respect.

Always a pleasure gentlemen,
Mayor

No Q? Co-Q!

Sunday night I was looking at the Q schedule to prepare myself for the week and guess what I saw. No Q for Derecho! Come to find out, Whoopee was already on the case and stepped up in true nantan fashion. Not wanting to be left out, YHC offered to be there for backup. Co-Q mania baby!

Whoopee led with a short disclaimer and then jumped into a warm-up.

SSH x15IC

Merkin x10IC?

Mountain Climber x14IC?

Merkin x5IC

Next a lap around some parking lines with High knees one straight away, side to sides to the left on the next, Butt Kickers the next and then side to sides to the right.

Once we were done with that fun stuff, YHC took the lead and the PAX fell in line for a strong 4 mile mosey through Goat Island, around greater Cramerton and back home. Although Whoopee says it was a lot faster than he would have liked to go, he kept the pace and finished like a champ. Three eager beavers (Keiche, Tool Time & Radar) wanted extra credit and took a detour up the hill toward the artwork near the end of the run. Good for you guys.

We finished up with a short round of Mary:

Freddy Mercury x20 IC

Protractor with PAX countoffs

Nolan Ryan x10 each side IC

Prayers for Brownstreak’s son on his mission trip and Stroganoff’s family, safe travels for Whoopee and family on their sea trip. Sorry if I’ve forgotten anything.

We almost forgot the pledge even thought a shovel flag had been planted.

Pledge

Good work men!

Can we run a mile

9 men overcame the fartsack this am to take the red pill. That’s the hardest part of the battle. Sparky came in hot to catch the last of the warmup.

Warm up x 15 IC; SSH, Toy soldiers, Mericans, Squats, Carolina Dry Docks, Trunk Side Stretch. One more round of SSH for Sparky.

Pledge

Gallop to the lower parking lot and stop at the beginning and turn around to begin the Thang.
– 5 crab cakes each side, sprint up the hill approx 25 yds to speed bump and do 5 burpees sprint back and plank till the six arrives.
– 10 Pretzels each side sprint to top of hill and 10 burpees and sprint back, plank for the six.
– 15 WWII sit ups sprint up the hill and 15 burpees and sprint back, plank for the six.
– mosey to playground for 3 rounds of 5 pullups and 5 twist mericans each side; twist mericans take a little coordination. Nice work men.
– mosey to ampitheater for 3 rounds of donkey kicks x 10 IC and 10 box jumps oyo. Hank asked if we could run a mile, YHC checked the watch and we had a .5 mile in so we skipped the remainder of the pain stations and ran .75 of a mile to wrap it up.

COT- Namorama, Announcements, Prayer requests for our country, Pasour family, friend of Sparky’s wife.

BOM- Medicine Woman, nice job sir. Thanks

Moleskin; Burpee sprints out of the gate this morning definitely got the mumble chatter started early and the sweat rolling. Strong work by all, TClaps to Gomer. Way to push it sir. Next time I’ll suggest gloves for the Donkey kicks. Hank hope we got enough running in for you this am. As always a pleasure to lead you men. Iron sharpens Iron; no better way to start the day. Till the next one.

No Idea

Going into today’s workout the only thing I knew was it was going to be HOT! I had absolutely nothing planed. I knew there was a new hill I wanted to check out but that was it. The warmup was a sure sign as we did some odd numbers. I don’t think Def Leopard liked my no idea announcement because when I called the first exercise his stance had a little bit of SASS!

Warmup:

SSH x 26ic

Morroccan Nightclubs x who knows?

Merkins x 11ic

LBC’s x 9ic

Freddy Mercury x 12 I think?

Don Quixte x ?

Blart came rolling so we  did some Sealjacks x some odd number?

Peter Parker x 7 maybe?

Man it sure is hot out here!

Mosey to the far soccer field near the dog park.

The Thang:

Standing at the bottom of the hill I wanted to check out there was some debate about how it compared to some of the others we use. It was decided the best way to tell was to run it a few times. We ran up and back down and did 20 of certain exercises after each run.

LBFC’s, Sumo Squat Jumps, Diamond Merkins, WWI Situps, Parker Peters. So that’s 5 trips up and down. I think that was all? I heard Pizza Man say 1 mile traveled so far. Man it’s hot! Why do we have to cut down all the trees to build a park?

Started the mosey back and I was thinking we could hit the playground for some pullups then I noticed a wall in the shade. Nothing beats good wall work!

Ascending Testicles with 10 count holds going up then back down.

Donkey Kicks x 10ic

Australian Mtn Climbers x 10ic

Hmmm. I feel like I’m missing something else here?

Anyway, mosey on back to the flag for a drink of water before we fall out!

We pulled out some blocks and partnered up. Luckily I brought some because someone found our stash of 10 blocks and only left us one! Really? Why would you take 9 and leave one? Did the thief get tired? At least we know it wasn’t an F3 man.

So partner 1 wall sits while partner 2 does 10 blockee’s about 20 yards away and then they switch. We got 2 rounds of these in.

A few minutes left so we did some Hipslappers x 10ic

COT:

Announcements-Advisory Board Meeting Sunday, BRR meeting Monday

Prayer Request- Tooltime’s friend, Def Leopards neighbor(2 yr old), Our Nation, Our grieving brothers.

Another announcement- I have thrown my hat into the presidential race as a write in. My slogan will be Why not? Do you have a better idea? I can do just a bad? Something like that. It’s a work in progress.

Namearama- Welcome Tim Rich now known as Lil’ Sweet.

Great job today guys. If I wasn’t up for the Q and you guys weren’t there I would definitely stayed in the AC today and probably taken a nap AKA: A Floppy Disk.

 

 

No hippies or reindeer games here…

Woodstock and I were glad to lead the workout at the GasHouse, a Co-VQ.  The real fun part was that due to technical difficulties we could not discuss the exercise regimen until we met that morning.  We knew that we were going to honor Stroganoff, who was going to Q with Woodstock before real life had him taking his DRP elsewhere, so we shuffled some papers and off we went.  Woodstock had the first half, Rudolph the second.

Disclaimer, complete with “I have a phone in case this all goes really, really wrong” portion

WU:

SSH x 20, Merkins x 15, Imperial Walkers x 15 (which Rudolph mucked up the timing on…), Moroccan Night Club x 20

Pledge of Allegiance to Ol’ Glory

The Thang:

Mosey from the Schiele to the steps of the PAD and First Prez.  Woodstock took being the lead mosey-er in stride, but it took the wind out of this old boy.  But after him taking the long way there we landed.  We got a quick count of unlucky 13, and Woodstock gave the low-down on our tribute.

Stroganoff is famous for 22’s and the Wolfpack Grinder.  Woodstock was partial to the 22’s, it didn’t matter because both are equally vicious.  22’s are composed of 20 Merkins at the top of those long stairs, then 2 LBC’s at the bottom, then 18 Merkins at the top, then 4 LBC’s at the bottom.  That’s a lot of steps in between.

We rallied and found that half of the time was gone by the time the PAX got through them, so after Woodstock destroyed us in honor of Stroganoff, I asked for a quick count before we headed to the field for what I considered to be the fun part of the day (sorry Woodstock!).   To the softball field we went.

I’ve always wanted to see a good Wave of Merkins, so we tried.  My communication to the number and method was not so good, but what the hell, it made for good planking.  So we took a few shots at getting up to 5 and for a brief moment there was a fluid wave rolling.  But I got tired so time to move.

At this time I asked the PAX to get in a line with all facing me.  And I wanted to relate my deep appreciation for F3 and our PAX.  I didn’t realize until yesterday that it was one year ago to the weekend that my intestines tried to kill me.  And nearly succeeded.  I don’t think anyone wants me out there working out with a colostomy bag.  But I told the group about how F3 ain’t just about our fitness, but about moving our relationships, emotions and spirituality.  And I relayed the phone call from one particular Dr. in the hospital that I will always remember:  Dr. Feelgood.

Our good Dr. Feelgood called me while I had tubes all in me and said he got my back, and he’d hack away at the PAX on my behalf.  Many guys showed up to move my family (literally) and blessed my family with compassion…..Dr. Feelgoods lesson from ThirdF that same morning mind you.

So to honor him, the PAX and to mix it up, I say that the exercise known as “Drill Saergeants” now be known to our PAX as “Dr. Feelgood Drillers”  He is a Dentist after all…..

We chopped our feet and mirrored my movements:  quick turns, planks, low-slow push ups, monkey rolls, Karoke’s, squats, side bear crawls were all mixed up the in the form of Drill Sergeants.  When a few minutes rolled by I asked Dr. Feelgood to lead us, and he immediately went Duke-Hate with some Bobby Hurleys and something else I can’t remember, but it involved crushing some Duke player with his knee.  Good stuff!

Then I asked for a Wave of Squats, and after about 10 we had that sucker cooking.  Virtually no rest by the time I called it, and asked for one more attempt at a Wave of Merkins.  Those last two looked gooooood.

Time to head back, we planked in-between to keep the 6 up (great work Poacher), and landed with 10 minutes left.  Woodstock and I alternated leading Burpees, Freddy Mercury’s, SSH’s, Many Merkins More, Mountain Climbers, and generally killing ourselves until my watch said 60 minutes was up.

A true pleasure to V-Q with Woodstock, I just have to get my wind up to keep up with him, he’s a perfect Q’er.  Thanks to all PAX, thanks to the brotherhood of F3, and if anyone needs help moving call 1-800-RUDOLPH.

Folsom 5K and throw a couple exercises too

This Saturday morning was special to me cause it was my VQ at Folsom.  I wasn’t sure how many PAX would show cause I like to mosey just a little during a workout.  Thanks to the PAX for not giving me to hard of time.  The workout went like this…

Warm-up:

Side straddle hops X 25 IC

LBC’s X 20 IC

Don Q’s X 15 IC

Here we go:

Mosey to tennis courts for some suicides, throw in 25, 20, 15, 10, 5  merkins at each court and run back.  Rinse and repeat but I figured we needed some core so LBC’s instead of merkins, 25, 20, 15, 10, 5.

Mosey back to the flag for the Pledge,  Sorry PAX, Pizza Man’s delivery isn’t over.

Mosey to the horse track, 20 box jumps on the bleachers and a lap around the horse track, rinse and repeat.

Mosey to the hill for hill runs.  Run down and back up with a burpee at the top, then 2, 3, 4, 5, 6, 7

Continue with the mosey to the shelter for 40 dips and 20 flutter kicks IC, rinse and repeat

At this point the PAX knew what was next just not sure what way Pizza Man was taking them…so we moseyed on the trail back to the flag.

We had time for one more thing…can’t forget pull-ups and a little more core…we completed 7’s (6 pull-ups 1 WW sit up, then 5 and 2…etc)

After all said and done around 30 miles were logged at Folsom.  I do believe I heard somebody say that was a record!!  Once again, it was an honor to have the opportunity to lead at Folsom.

Welcome Redskin(FNG), he is a huge Redskin fan!!

Great work by the PAX!!

Until Pizza Man’s next delivery………….aye!!

 

 

 

 

 

Building a Wall

Today at the Fighting Yank, my plan was to try to survive. Having come off injured reserve a few weeks ago and returning from vacation is not conducive to being in shape for F3. That being said, I was looking forward to this morning all week in anticipation of seeing the Pax of GasHouse and their response to my pre-blasts about the 300 workout. I was not disappointed….relieved but not disappointed. JK2 was there early with (I think) Edison and with a crooked smile I am getting to know all to well, JK2 stated he was planning to wear a pair of his wife’s black briefs (grippers) and nothing else but at the last minute changed his mind. My response was the same as TopHat’s: I believe I would have to leave and skip the workout. JK2’s wife reportedly weighs about 100# and JK2 passed 100# in 3rd grade I think. #JustSayin’

Edison, who needs a pat on the back whenever you see him-the guy’s posted at F’ing Yank since the start (I believe) and thrown in a few at Midoriyama (aka: Hell’s Kitchen in my opinion) as well. He brought in an FNG who I think has secretly been posting at F3 workouts for the past 5 years based on his performance today. The guy was offered gloves and politely declined and quietly (and humbly) said there was nothing we could do to hurt his hands. One look at his hands and I agreed-the guy climbs trees (bare-handed I think) and works for a landscaping business-after posting, he went to work while I went for a nice fruit parfait with some fancy Greek yogurt in a well air-conditioned Belmont establishment.

Enough of that, on to the WU: I tried my best to stick to my Weinke with the WU, but it is just too boring and I was trying to focus on something other than JK2 and the picture of him in REALLY tight grippers that was burned into my eyes-someone get me some chlorox please. Think we did 15 IC of the following:SSH, Merkins, LBC, Gorilla Humpers, Scorpion Dry Docks, Freddy Mercury, and Mountain Climbers. I think I cut a few reps short towards the end. Probably need a higher dose of ritalin-the ADD kicks in after about 3 exercises of the WU.

The Thang-

This was a throwback workout from December around the time of the Gladiator Games in Fort Mill when we did a 300 workout. Idea is 300 reps of some exercises with some running thrown in. Sounds pretty simple, however, even though I reviewed my Weinke and read through it last night and today and made minor changes, I still could not remember the exercises. This is what we did-wait, I think I hear a train-we saluted the train with 5 burpees then we moved on to the thang:

10 reps of each exercise then mosey down the hill and back to start then return to our exercise station. Exercises were as follows: Squats, Booyah Merkins (swap partners each set), LBC, Gorilla Humpers, Scorpion Dry Docks, and lunges. We repeated this routine a total of 4 times with a short set of dips halfway through at the picnic tables by the flag. For the dips we did not count above 20 reps however I believe we counted to 20 several times before stopping just to make sure everyone was paying attention.

After our 4 sets of the above cycle we moseyed back to the starting point where weatarted with our WU and continued with the 300 theme: 300 Moroccan Night Clubs in sets of 30. After each set we took a trip up and down the steps for a total of 10 trips. Think my shoulders will not like me tonight.

After a quick recovery we moved over to the yellow jacket infested grassy area and did an original exercise called Squatmerkinburpee (say it fast, sort of like puppymonkeybaby commercial). I will tweek this in the future and add some more burpees, but basically it goes like this: 5 squats, 5 merkins, and a burpee in rapid sequence then take a quick break to recover then repeat. In the future, I think it should be either 5 burpees or escalator up to 5 burpees-will think about that more.

I was going rogue at this point as my Weinke was almost spent and I needed to fill some time so we moseyed past the train tracks to a nice parking lot with some walls that we did not need. Before we started, we did a quick check to make sure everyone was wearing appropriate undergarments so no parts were going to be exposed-thanks Roscoe and TopHat I think for that quick but very important detail, especially since TopHat was my partner. We partnered up and did a few hip slappers with partners as our walls while we dodged an unusually high volume of traffic (3-4 cars on this obscure driveway/lot in less than 10 minutes????). P1 held up the legs while P2 did 10 hip slappers then we swapped. My own term for this is the Wall of Thermopylae-not sure, but I think that was the wall built by the Spartans that used the Persians as mortar in the movie 300 during the battle at Thermopylae and the so called Hot Gates. Sounds good, so I am going with it. The pax probably thought we were through but no, we had more walls to build. We did another set (round #2) of 10 reps each. Still not through-my motivational speech was short and sweet: “Was it over when the Germans bombed Peal Harbor?” Hell no, said Roscoe. “And it ain’t over now.” You young kids probably don’t know that is a reference from a classic movie from 1978 called Animal House. ToolTime, are you with me? There were some strange looks while Roscoe and I had a good chuckle then realized no one else was really laughing much…..so then we did 2 more sets for a total of 4 which were sufficient for me to feel the wall was adequately built.

Time was running low so we moseyed back to the picnic tables, did a few dips (not many) then hit the pledge and called it a day. We reviewed the 5 Rules of F3 for our FNG then proceeded with the namorama, COT and named the FNG Pot Pie (as in chicken pot pie). Seems like a great guy and look forward to hopefully many more Saturdays with this guy. He has got great potential and seems like a great addition. I saw a lot of the bottom of his shoes while he was in front of me so be prepared for a good workout when he is the Q.

We finished with a true SHIELD LOCK and pic sporting Roscoe’s swords and shields with prayers for several including Shrimpboat (Brownstreak’s son) heading to Romania for a mission trip, Stroganoff’s family after loss of his father-in-law, among others.

Thanks for the motivation this morning-really enjoyed it-Whoopee

Shady Day for Old Man VQ!

Having posted quite a few times, mostly in the warmth of Midoriyama, I knew one day I would probably get a chance to Q. I am not a very creative type and have always been amazed at how each F3 workout is unique. We had 9 Pax to start with and added one later (Ringo) with an FNG, Tool Time’s young nephew.

Disclaimer, I am not a professional, expert, modify as necessary, don’t get hurt, etc.

WARM UP

SSH IC x 20

Hillbillies (Appalachian Americans) IC x 20

Arm Circles (Forward, small, medium, large, Backward, small, medium, large)

Jump Squats x 20 (Count was messy due to VQ)

PLEDGE

THANG

Mosey across parking lot around the outfield of Softball Field #1 to a “shady” spot down the right field line outside the fence. I called it a “Shady Dora 123”. Partner up with P1 running up the steps behind home plate and P2 beginning the count to 100 merkins, 200 LBC’s and 300 squats. Switch when each partner returns from the mosey. During this time, Ringo shows up after leaving work later than he expected but posts anyway. Impressive!

After a quick countoff, mosey up the hill behind Field 2 and Field 3 to the bathrooms near the  soccer fields. What do you know, a little bit of shade for what I called the “Huckleberry Special” with Huckleberry in attendance. OYO, Rocky Balboas x 20, Mountain Climbers x 20, Ascending Testicles (5 at 10 degrees, 5 at 45 degrees and 5 at BTTW), Donkey Kicks x 20, Rinse and Repeat. Tool Time getting it done!

A little mumble chatter as we mosey to the playground. Now a wise man, (starts with F and rhymes with Rate) once said, “If you can’t do it, don’t Q it”, so with that in mind I scheduled a “Six Pack” which is 5 pull ups with 1 CDD, then 4 pull ups with 2 CDD’s, etc. but called an Omaha when we got to 1 and 5 for “time”.

Mosey back to the flag with 5 minutes to spare. I have observed that the charter members of Midoriyama never coast into the end zone, so we dialed up a “Roscoe Special”. Split into 4 teams with Team One doing a burpee, immediately followed by Team Two, then Team Three then Team Four, repeat as many until time runs down. We made it to 25 burpees as time ran out and everyone seemed glad to be done.

Circled up for announcements, prayer requests, (Stroganoff’s Father-in-Law passed, I have heard very nice things about him from several friends, Pasour family) and name our FNG. He was a Buffalo Bills fan so he was named “Brady”. He wasn’t crazy about the name but great job by the young man! We discussed how Freight and Floppy Disk were helping with VBS and as an almost “empty nester” I encouraged all of the dads to enjoy those times with their 2.0’s as they grow up faster than you think. I encouraged us all to be “Strivers” to keep pushing ourselves to be better men! Thanks to F3 and the opportunity to lead!

Be on your guard, stand firm in the faith; be men of courage; be strong. 1 Corinthians 16:13

Stop Talking

I keep hearing the same sentiment over and over again.  Spiderman, less talking.  Not in general, just out of you.

It’s either my deep philosophical remarks or 1980’s Sesame Street jokes.  I got the hint.  No mumble chatter, just muscles breaking down and stronger PAX emerging.

This one is dedicated to Rosco, who stayed the course, even when life is playing a prank on you! Thankfully nobody was is in distress.

Warm up:
Side Straddle Hops: 20
Squats: 10 in cadence
PeterParker: 10 in cadence
LBCs: 10 in cadence
PlankJacks: 10 in cadence
Merkins: 10 in cadence
Flutterkicks: 20 in cadence
Lap around parking lot

Pledge

The Thang

4 Corners
Lunge straightaway
10 squats at the corner
Repeat 4 times

Deep Sea Divers (Hip Slappers on steps)
5 in cadence – then feet up one step
5 in cadence – then feet up one step
5 in cadence – then feet up one step
5 in cadence –  then move feet down one step
5 in cadence – then move feet down one step
5 in cadence – then move feet down one step
5 in cadence

Lap around parking lot

4 Corners
Bear Crawl straightaway
5 burpies at the corner
Repeat 4 times

Moroccan Nightclubs: 20 in cadence
Don Quixote: 10 in cadence

Lap around parking lot

4 Corners
Bear Crawl straightaway
5 burpies at the corner
Repeat 4 times

4 Corners
High Knees straightaway
10 LBCs at the corner
Repeat 4 times

4 Corners
Butt Kickers straightaway
15 Merkins at the corner
Repeat 4 times

2 Laps around parking lot

Deep Sea Divers (Hip Slappers on steps)
5 in cadence – then feet up one step
5 in cadence – then feet up one step
5 in cadence –  then move feet down one step
5 in cadence – then move feet down one step
5 in cadence

15 Freddy Mercuries
20 flutterkicks

2 furious minutes of Mary
WW1 Sit ups
Homer Marge

Prayers – Stroganoff and his family.

We prayed for God to use us in big ways.  Take our blinders off, recognize opportunities to serve in big ways,(kind words have tremendous ripple effects,  physical actions do to).   Serve big in God’s name.
 

 

A Gloomy Day for a Picnic

Nearly all Americans at one time or another have gathered around a picnic table for a celebration of some sort. Maybe a birthday party or a outdoor barbeque. Usually joyous occasions. However for the 12 men completing this morning’s beat down, the next time someone announces ‘meet at the picnic tables…’ there could be a slight bit of trepidation.

As the circle formed I noticed a new face and introduced myself to meet Bubba Shiles. A bit unusual I thought that an F3 man is combining their workout name and their last name but I let it go and moved around to greet some of the others. Overhearing another introduction I realized there was an FNG in our midst. “How did you hear about coming out?” I asked to which Bubba replied, “Vinnie Cherry.” I surveyed the group at 5:28 am and Sargento was not present, but wait – I saw headlights of a Honda Accord coming in hot. The excuse? An act of nature and we’ll leave it at that. Time to go, slowly speaking through the disclaimer to make sure all heard today’s workout is “you versus you.”

Warm-Up

  • Don Quixote IC x 10
  • Mountain Climbers IC x 10
  • Seal Jacks IC x 10
  • Side to Side Lunge IC x 10

Pledge

Time to mosey…headed toward Martha Rivers the long way along Neal Hawkins Road. As we near the turn I hear a crash: “Man down! Man down!” I turn to find Squeeker the victim of a sinister ledge on the sidewalk. He rises, dusts himself off and declares himself ready to go. We continue, though I turned earlier than planned, taking a longer route to the first stop. I heard a little chatter about the Q not having a clue where I was going. YHC knew where he was going, just wasn’t sure how to get there (there is probably a country song about that I’m sure).

The Thang

Arriving at the picnic tables behind the playground near to Field 4. The beat down is announced. Using the tables for each exercise, the timer is set for 30 seconds of each exercise with a 10 second rest between. A total of 3 circuits:

1) Step-up Right Leg; 2) Step-up Left Leg; 3) Derkins (w/ feet on bench); 4) Peter/Parker/Peter (hands on bench)

A scenic mosey to picnic area #2 near the bathrooms. YHC offered one tip swiped from professionals – “when you lunge, don’t let your knee get ahead of your toe.” As I went to start the timer I realized my sweat soaked glove couldn’t unlock my phone. Removing the glove, I quickly realized my sweat soaked finger couldn’t do much better. Bandit offered to help but I was a little skeptical for Bandit to handle my weinke – especially after he flashed a wonke last Friday morning at the Downtown workout. Allow me to pull your mind from the gutter and quickly move ahead. On my own, I finally was able to dry my finger for a swipe of my phone (I’m sure the iPhone 12.0 will solve the sweaty finger problem in the near future). Again, Set #2 was 3 circuits of 30 second exercise and 10 second rest:

1) Lunge w/ right leg on bench; 2) Dips; 3) Lunge w/ left leg on bench; 4) Incline Merkins

Running short on time, better hustle to the final destination: picnic shelter near the volleyball court. I anticipated this and designed the final set to be mostly ab flavored exercises. We did 2 circuits of 30 second exercise and 10 second rest:

1) Rainbow Abs (seated windshield wipers – keep legs together and lift as high as you can left/right); 2) Bench Burps; 3) Flutter Kicks; 4) Decline Peter Parkers (this is a good one for upper abs).

Mosey home…circled for announcements: Derecho needs volunteer Q’s – see Defib; Brownstreak invited all to the Goat on 7/28 for his Christmas in July beat down; Bandit is taking up money for various causes – bring some cash and he’ll take care of it. Prayer requests: T-Square, Godfather, and Stroganoff for their loved ones; Safe travels for FUMC youth on mission trip to Boston, Brownstreak’s son heading to Romania, and FNG Bacon’s son sailing with the boy scouts in Florida Keys. By this point Squeeker’s knee was gushing, a nice battle wound that hopefully will heal quickly – way to push through it. FNG time: we welcomed Bubba Shiles to the fold. A home grown boy from Bessemer City, completing service with the Marines (Respect) and in the construction/remodeling business has a wife and two kids. He is a fit 51 year old (more Respect) that cycles, runs and trains will forever be known among F3 as Bacon.

Moleskin:

There was not a lot of mumble chatter among the PAX. At the first picnic table station I offered the challenge for each circuit to be “you versus you” and could be covered in one of two ways. Either max out and set the bar high the first round, pushing to reach it on the next two. Or raise the bar after each circuit trying to set a max you didn’t think possible. You never know until you try. The hardest part is showing up. I was proud to be with 11 other men that dug deep to enjoy the picnic. Aye!

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