Fitness, Fellowship, Faith

Month: July 2016 (Page 4 of 6)

K.I.S.S. – Keep It Simple Stroganoff

10 Strong men converged on Martha’s House for a fair helping of Stroganoff’s Simplicity workout. Some of the creativity at recent workouts was not lost on the Q…..he was just not up to the ‘creativity’ task. The disclaimer consisted of “you shouldn’t be doing this” and “if you’re looking for the creativity of Short Sale and Feelgood, you came to the wrong workout.”

The Pledge

The Warm-Up: 10 IC Side-Straddle Hops

That was it

The Thang

We began with a mosey to the center of the spoke at the Baseball Fields at Martha Rivers Park for some basic exercise sets all In-Cadence:

Merkins X 15
LBC’s X 25
Squats X 15? (Not sure about this count as the Q’s personal space was invaded…..glad to see you back Whoopee)

Merkins X 15
LBC’s X 25
Squats X 15 (Personal space issues were adverted as the Q moved down to the far end of the PAX)

After a brief rest we took the long route mosey over to the lower end of the parking lot near the playground.

With a slight modification to 11’s, YHC decided to bring out some 22’s. Same as 11’s in concept but the total reps add up to 22 and we count up and down by 2’s. The two exercises were Merkins and LBC’s and went something like this:

Run across parking lot + 20 Merkins + run back across parking lot + 2 LBC’s (One complete)
Run across parking lot + 18 Merkins + run back across parking lot + 4 LBC’s (Two complete)
This continued until the last set of 2 Merkins + 20 LBC’s. The Q wasn’t sure about this one and it bordered on violating the rule of ‘If you can’t do it, don’t Q it’, but the PAX completed the task at hand.

This was followed by another short mosey around the path back to the picnic shelter for some more simplicity work (didn’t say easy…..I said simple). Grabbed some bench for the following in-cadence work:

Dips X 20
Flutter Kicks X 20 (I know, I never do these when leading)
Step Ups X 20
Quick Count off
Dips X 18
Flutter Kicks X 20
Step Ups X 20
Quick Count off
Dips X 15 (I think this was the correct number but was distracted by my Mother and her Sisters walking by the picnic area combined with Whoopee’s incessant compliments…I think)
Flutter Kicks X 25
Step Ups X 20

Mosey back toward Pelican’s but wait, there was time for a quick stop for a round of 15 IC Derkins on the curb while avoiding incoming traffic.

Mosey back to Pelican’s. Finish off with a quick round of Dying Cockroaches (Thanks Bandit). This took us to 6:15 am.

Several announcements that I cannot remember. Prayer requests. Name-o-rama. Final kneeling for the prayer to finish the work and take us out for the day.

Great work men. Thanks for understanding I needed the simplicity today. I have enough complications. You guys help me stay grounded and focused. As always, an honor to lead.

Until the next one.

Aye!

Le Tour de Cramerton

8 PAX made it out to Goat Island today for a Tour de France inspired workout.  This years tour has stages through France, Spain, Andorra, and Switzerland so today’s workout included exercises that were inspired by each country.

Warm Up :

15 SSH (IC)

10 Freddie Mercury (IC)

25 Moroccan Night Clubs (IC)

10 Merkins (IC)

15 LBC (IC)

Pledge

The Thang:

Stage 1 (France) – Time Trials

The PAX Mosey’d to the BB&T Alley for Wall Sits while each PAX took an individual lap up the stairs and around the building

Stage 2 (France) – Mountain Stage

After the Time Trials we mosey’d to the back of the buildings and partnered up.  In aggregate 100 Mountain Climbers while partner ran Hills alternating until 100 Mountain Climbers were achieved.

Stage 3 (Spain)

Since the Tour de France is made up of long bike rides, we did a long mosey down Front Street to the parking lot at 8th & 10th Street a.k.a. Spain.  Given that this was Spain, we did 50 Don Quixote’s OYO followed by 50 Moroccan Night Clubs (Morocco is next to Spain) OYO.

Stage 4 (Andorra)

Mosey’d to the Community Center Parking Lot a.k.a. Andorra.  Andorra is a small country between Spain and France, The next set of exercises were “little”, as Andorra is a small Country and they have a Basketball Team (thanks Wikipedia).

50 LBC OYO

30 Bobby Hurley’s OYO

50 LBFC OYO

Mosey to Baseball Field bleachers for Raccoon Crawls only to find there weren’t any bleachers, so we Omaha’d to Bear Crawls x2 through the stands

Stage 5 (Switzerland)

Mosey’d back to Front Street and planned to do Clock Merkins on the hill a.k.a. Switzerland (Swiss make Watches – Clocks are like big watches…) but there was some Mumble Chatter about Poison Ivy on the hill, so we Omaha’d…  Indian Run back to the original hill from stage 2 for Clock Merkins

12 Merkins at 12 O’Clock

3 Merkins at 3 O’Clock

6 Merkins at 6 O’Clock

9 Merkins at 9 O’Clock

Right about this time, off in the distance, was an oncoming Freight Train so a quick 5 Burpees OYO

Stage 6 – (France) – Champ Elysees

This was the final stage of the tour which was a mosey back to the starting parking lot for 22 Merkins for 22 Veterans.

COT

There were no announcements today so we Name-O-Rama’d and closed out with prayer.

Great work pushing the rock today it was an honor to lead you all.

 

 

Core Time by Tool Time

About a week ago Huckleberry shot me a message which said “you need to bring Core Time to Folsom” ……who was I to deny this request!

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC ( for Dolph)

Squats- 25 IC

Merkins – 15 IC

The Thang:

We moseyed to the Tennis courts ( about 30 yards) so that those of us with soft six’s wouldn’t ruin them ….then it happened Core time by Tool time….the PAX were really grateful that we weren’t training for the BRR ….however that ended shortly and they were asking for a mosey…denied!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

After that the PAX moseyed to the playground for some pull-up and Merkin action… and on to the rest of the Challenge…

Pull-ups -5 then Merkins -20 – X’s 2

Chin-ups 5 then Military Merkins (elbows in) -20 – X’s 2

After this the PAX moseyed from the Playground to the Folsom mini hill…..(Hamburger Hills distant relative)

Sprint up the hill at top 5 Burpees x 3

Sprint down the hill 20 CDD’s x 3

We did this together….well except Dolph….he got a little excited one time and ran off on his own….Huckleberry was quick to point that out to him !

Mosey back to the Flag and circle up – thanks to Pizza Man and Dolph for rounding up the six…

We certainly didn’t have enough core time!

50 Flutter kicks IC (this hurt)

Dolph called 5 Burpees OYO

Huckleberry called 25 LBC

Then finished with 30’s of plank!

DONE!

COT

Mole skin

YHC spoke to the men about the fact that we are all warriors and our duty to fight the battle set before us…..to become better Men, Husbands, Fathers, Friends and Leaders!

Prayers for healing of friends going through battles with cancer and for unity of our Country. Prayers of gratitude for the PAX present and for all of F3!

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

Thank you for the invite to Folsom great work by all PAX. It was an honor to lead today men!

Tool Time

F3 Fit Games

10 Men showed to test their fitness level at Midoriyama today. After watching the 2015 Crossfit documentary on Netflix with Floppy Disk I decided to come up with our own mini game for a workout. The idea was to have various stations you would have to complete over a distance. Being F3 I decided we could do ours with partners to help push one another. It also means you can’t stop. So more work is done during a shorter period of time.

Warmup:

SSH x 40ic(yes 40ic!) I justed wanted to see how far we could go before people started questioning me.

Don Quixte x 10ic

Imperial Walkers x 10ic

Hillbillies x 10ic

Merkin x 10ic

Pledge

Mosey to the outside of the fence of the baseball outfield.

The Thang:

8 stations were set up from one corner of the outfield following the fence to the other corner. They were spread out about 25 short man steps. Partner 1 starts the 1st exercise then moves to number 2. Partner 2 then begins the 1st exercise. Partner 1 can not move ahead until partner 2 gets to him. While you wait you either plank, Al Gore or hold a block overhead. At the end partner 1 planks while partner 2 finishes the last exercise then they both finish the lap around the ball field via mosey/race the other teams if you will.

Station 1-Merkin x 30

Station 2-Curls w/block x 40

Station 3-WWI x 20

Station 4-Woodchop w/block x 20

Station 5-IN/Outs x 25

Station 6-Overhead Press w/block x 40

Station 7-Squats x 30

Station 8-Blockee x 15

We did one round of this and had time for another with the numbers cut in half. We then picked up the blocks and moseyed back. With a  few minutes to spare we did some more SSH’s and Don Quixte’s for good measure.

COT:

Prayer request, announcements, Ringo thanked everyone for being there and inviting him out. He is already down 10lbs. Keep pushing the rock brother! You’re doing great!

Moleskin:

Great job by all today! It was hot as haydees as it always is this time of year.  It’s not easy to make yourself get out and do this stuff that time of day. I’m honored to be out there with the men who post at Midoriyama!

Earning your trip to the State Tournament

This morning was a little different for the Folsom gang as we had a FNG lead the exercise with help from myself, “Garfield”.  My son Aiden, later named “Odie” is raising money for his baseball team to go to the NC State 12U Tournament this weekend and instead of just giving him donations we made him earn it.  He was up and ready to go this morning at 4:45, looking forward to the experience.

The Warm-Up

The warm-up started off with jump-n-jacks (we didn’t want to confuse the kid by telling him they are called side straddle hops, so we just went with it).  Next up Windmills and then Monkey Humpers (teaching a 12 year old how to do a monkey humper, may not have been the best idea).  We finished off the warm-up with stretches.

The Exercise

Round 1 consisted of a lap around the parking lot before we met on the tennis courts for 10 Up-Downs, Odie instructed us to “Get to Chop’n” before he yelled down and we all hit the ground and then returned to the Chop’n position.  Next were suicide merkins (25-20-15-10-5) across the tennis courts before finishing round 1 with 10 flutter kicks.

Round 2 was more of the same except we replaced the suicide merkins with suicide burpees (25-20-15-10-5).  About half way through the exercise “Omaha” was called and we cut the remaining number of burpees in half, before flutter kicks to complete the round.

Round 3 was slightly modified do to us running out of time so we skipped the lap around the parking lot and started with 10 Up/Downs, suicide LBC (25-20-15) and then flutter kicks to end a butt kick’n workout!

The workout ended with Namaroma and announcement before “Odie” closed us with a prayer.

We had 9 total this morning.  Thank you all for your support and helping Odie raise money for the state tournament.

Good Work Odie

 

The Swarm

On the drive to the AO through Cramerton this morning there was some unusual stuff on the roads that normally isn’t there. After further inspection, the PAX came to find out that there were piles of mayflies that were attracted to the lights around town, easily millions on the ground and in the air. Disgusting! Despite the swarm that tried to take over our usual stomping grounds, there were 10 brave souls who made it out this Monday morning. Aye!

The mumble chatter started early with some PAX insinuating that I needed to put more enthusiasm into the beginning of my workout. Apparently I was talking too softly! That won’t happen again.

No FNGs so no disclaimer.

Pledge

Word of the month

SSH x15IC, Mountain Climbers x10IC, something else I think…

Mosey toward Goat Island. As the PAX approached the stop sign, YHC stopped for a little break from the routine and called for some hill work with the Bernie Sanders (running backwards up the steepest hill you can find). This announcement brought immediate mumble chatter and calls to skip it for fear of holes and general discomfort. YHC being a reasonable guy and wanting to be the best leader he can be allowed the temporary mutiny of his Q but then called for 10 burpees instead! Mosey on.

Upon reaching the second bridge at the island, the Q called for a bear crawl across with modification of lunges to the other side if needed. Nice work men! Continue the mosey up Main Street past the apartments and down toward the fields out back. The PAX got a little stretched out for a bit but the strong PAX led an improv of core work while waiting for the 6. More moseying with sarcastic mumble chatter followed.

In the home stretch back to the school the PAX got stretched out and separated again. While the Q  and others brought up the rear, the faster men broke down a few rounds of Mary until we arrived. Great work again men! In all we covered just shy of 4 miles this morning.

Announcements: Prayers for Monk’s brother in law’s mother, Anthrax’ grandmother recently passed. T Square

COT

AYE!!!

Wide World of Weinke’s

For the 5th week of The Fighting Yank I brought out my first weinke I ever wrote up. It was exercises based on sports movements. It was great to look back and see the differences. My terminology has changed a lot over the last year!

Warmup:

“Jumping Jacks”….what? x 15(1,2,3=1 style)

Little Arm Circles(morroccan nightclubs) x 20ic

Imperial Walkers x 10ic

Hillbillies x 10ic

Merkins x 10ic

Pledge

The Thang:

Cross Country-We moseyed across town to the American Legion ball field

Baseball:

Catcher-Sumo squat jumps x 20

Shortstop-Side steps while touching the ground-5L then 5R x 3

Outfield-Sprint do a burpee and back do a burpee x 3

Some where in here a train came by and YHC yelled 10 burpees OYO

Soccer:

Squat front kicks x 20ic

Sprint

LBFC’s x 15ic

Sprint

Squat Jump x 10ic

Football:

Merkin Roll x 20 OYO

This is where I started making stuff up. I really like to bear crawl and crab walk when I Q because it sucks so bad!

Bear Crawl about 15 yds crab walk back

Bear crawl again and Midoriyama Merkin as far as you can back. Finish with a bear crawl if needed.

Bear Crawl again Midoriyama Merk and burp back.

Mosey to the back of the middle school. Fonda-thanks for stopping and putting the flag at half mast! HIM indeed!

Horseshoes/Skating/Bowling lunges across the parking lot and back to the wall. At this point there were some JJ Watt impersonations. Impressive!

Mosey to the shed for Dips x 30ic. Mummble-chatter about not knowing how many we were going to do. We are building mental toughness as well men.

Mosey back and circle up for a few minutes of Mary. Thanks to all who pitched in except Pizza Man who yelled the dreaded 10 burpees OYO to close us out.

COT:

Announcements, Prayer Request, Name the FNG’s(Welcome Arby, Wetnuts, Messi), Prayer.

Great job by all again today. Especially the FNG’s. One of which was a tough 2.0! I hope to see you all again next week!

All I caught was a concrete block

5 men fought off the fartsack for the Saturday morning fishing tournament. Er I mean workout. With start time coming my coupons were yet to be seen….well never fear Sparkys here. So on with the warmup.

Warmup; SSH x15 IC, Flutterkicks x15 IC, Hillbillys x15 IC, Toe raises x 15 IC.

The Thang, the pax grab a coupon and we mosey to the bottom of the parking lot. YHC didn’t do a good job at explaining so there was a little confusion. Well lets get started and we will figure it out. Starting at the bottom left of the parking lot we did squats, bottom right of lot lunges, top right of lot shoulder presses, top left of lot french curls, center right of lot forearm lift, center left of lot bicep curls, after each exercise, mosey to center with blocks and do LBC’s.  All exercises were x 20 with a total of 3 sets.( All the while cars coming and going to the lower shelter setting up for the fishing tournament that was about to begin, probably wondering what in the world we were doing.) Lay the blocks on the side of the parking lot and mosey to the amphitheater. Here we do rocky balboas x15 IC and just as we were about to do some donkey kicks we must have stirred up a hornets nest in the back wall so that got a big Omaha. Sparky mentioned another wall at the ballfields we could use so off we go. Gomer set off to break the land speed record to the next shelter and after we all arrived the donkey kicks ensued x 15 IC. Next up was hip slappers x10 IC. Time was running out so we set off to mosey back.  Pledge.

COT; announcement’s, prayer request.

BOM: YHC took us out.

Moleskin:  Great work guys! Way to push the rock Huckleberry! It’s a privilege to lead you today. Thanks!

 

 

Cart, Kart, and Pounding Heart

Warm up – SSH – IC X 25, Imperial Walker Squat (tried it, cadence weird) X 12, Merkins IC X 7, Seal Jacks IC x 20, Spine rotators / Spinal stretch, Mosey

Pledge with flag at half mast.  Special reflection on the police shootings in Dallas.

The Thang – Mosey up and across Garrison to wall at office building for donkey kicks and decline planking.  Mosey up steps and around building for step ups and derkins.  Divided into groups of four (I like groups of four because of the Four Horsemen back when wrestling was real). Mosey through church parking lot and onto field where we lined up against chain link fence for another round of donkey kicks.

The Real Thang – Coupons were presented for four different exercises to be completed in a round robin format. The group would do AMAP until the team on exercise one finished and yelled for folks to rotate.  Exercises as follows:

One: A really cool go-kart my kids wrecked into a bricked-in mail box  made a fantastic “push sled.” Group pushed up the 100 yard back driveway to the youth pad which has a nice slope.

Two: One team member sits, lies, or hangs on to a large dolly cart.  The rest of the team positioned half way up the hill on their six with a large rope extending to the cart.  Team member on the cart was then pulled up the hill.  The next person carried the cart and rope to the bottom, repeat until time to rotate.

Three: Small dolly cart racing.  On a different hill hands were placed on carts in plank position and PAX ran up the hill pushing the cart.  Mosey back down with cart held overhead.  Repeat.

Four:  Shoulder press with various items: trailer gate, metal ramps. When shoulders fatigued or while waiting for a coupon, PAX rested in the People’s Chair

*** Many of the PAX used their own creativity during Exercise 4 and started bicep curling the trailer.

Mosey to the front of the church with volunteers carrying the small dollies.  PAX divided in half and partnered.  First half did rolling wheelbarrows across the parking lot and switched for the ride back.  Other group did hip raises from the side, elbow plank position; one side then the other.  Groups switched.  Rinse and Repeat.

Mosey back to the AO for an ab medley, LBCs, Flutter kicks, Heels to Heaven, and Hello Dolly.

Moleskin:

Morning began with an excellent Third F by Spud reminding us to “finish strong.” Don’t we all want to be able to echo Timothy’s words, “I have fought the good fight, I have kept the faith, I have finished the race.” Citing an achilles issue Spud warned that he might have to exit and list on the IR / DL.  Timothy’s words and several illustrations seemed to be the needed remedy and led to a “finished workout.”  Iron Sharpens Iron. Try to make the Third F when possible!

Circling to start the morning there was much chatter by those who did 87 burpees the prior day.  Personally, 88 is a much better stopping number so I didn’t understand the big deal, but promised a day with few merkins.  Disclaimer and such.  Put a little stretching into the warm up since the day had potential to do strange things to the back.

After warm up, seeing the flag at half mast was a sobering reminder of the risks our police officers take each day.  Sad clowns come in every size, shape, and color. This week’s tragedy may be an chance to bluntly EH someone who looks a little different, and, let the gloom build bonds.

The “burpee boys” of Friday’s downtown AO provided some mumble chatter as the shoulders were warmed up donkey kicks. Posting when Roscoe has given advance notice he “has a cold” and being surprised by the pain that follows, is akin to missing the connection between beans and gas.  Have you forgotten that MJ scored around 60 points including the game winner when he had the flu in the playoffs?

The second set of donkey kicks against the chain fence reminded YHC of college glory where I thought something was a sure thing, only to suddenly realize an unplanned reality check. The unsure footing increased the mumble-chatter once again.

The PAX embraced the new coupons, especially the downhill with the go-kart.  Seeing some of the 6’3″ plus PAX steering the go-Kart reminded YHC of Chris Farley in a sport coat!  Easy Rider lived into his F3 name by sailing smoothly up the hill on the rope tow.  Many struggled to stay straight which will result in a suggestion to resurface the parking lot at FPC for our comfort.

A number of the PAX started playing with the trailer used to transport the coupons.  To lift a car is supposed to represent some sort of frustration release.  Picking up a trailer could mean a number of things, but the other PAX wanted the bicep pump and soon ropes were attached and a new exercise was added.

The small dollies were supposed to fill some holes in next week’s office schedule, but no teeth were damaged.  Honestly, the dollies I liked and smooth concrete will be found for a future Q.  Yo Adrian made some painful sounding suggestions only to quickly backpedal. (You know, Rocky would never back down.)

Finished with COT, BOM.

YHC had a great time watching lots of smiles today (Slaw is one happy exerciser!)  18 at GasHouse, 18 at the Yank, 5 at Folsom.  I think we had four or five “respects” in the mix at GasHouse.  Badasses!  In total, 41 men in Gaston County taking the red pill. T-claps!

The PAX and YHC are mindful of T-Square and continue to lift him and all the family in prayer.  T-Squares kidney stone impressed the PAX as well and added to the chatter.  Many prayers for our country, freedom, and all those suffering / mourning in Dallas.

Thanks to Short Sale for helping with the coupons and Hushpuppy who somehow got pictures during the workout.  The region is accelerating!  Aye!

 

The Goats Gruff

Spiderman’s squeaky voice bellowed the instructions early Thursday morning as the PAX Omaha’d the planned bridge work. Moving less than 2 feet over to the sidewalk we continued as planned. Next time, we jump the gate.

Warm up
Merkins: 10 in cadence
LBCs: 10 in cadence
Merkins: 10 in cadence
Squats: 10 in cadence
Flutterkicks: 20 in cadence
PlankJacks: 10 in cadence

Pledge

GRAB THE BRICKS – From the Mini

The Thang

1 Lap around the AO

Partner Up
PAX 1 – Bear crawl to designated tree, mosey back
PAX 2 – Bobby Hurley’s
SWITCH
PAX 2 – Bear crawl to designated tree, mosey back
PAX 1 – Bobby Hurley’s
Repeat 2x

1 Lap around the AO

PAX 1 – Lunge to designated tree, mosey back
PAX 2 – Brick Curls
SWITCH
PAX 2 – Lunge to designated tree, mosey back
PAX 1 – Brick Curls
Repeat 2x

1 Lap around the AO

PAX 1 – Lunge to designated tree, mosey back
PAX 2 – Merkins
SWITCH
PAX 2 – Lunge to designated tree, mosey back
PAX 1 – Merkins

1 Lap around the AO

Gazebo
Dips: 20 in cadence
PullUps: 10 OYO
Dips: 20 in cadence
PullUps: 8 OYO
Dips: 15 in cadence
PullUps: 5 OYO

Mary:
20 Flutterkicks
22 Merkins

Prayer Requests: T-Square and his family and to open our eyes to the blessings we don’t see, and to spread God’s love and strength.

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