Fitness, Fellowship, Faith

Day: August 17, 2016

Are you ready for some Football

6 brave souls fought off the fart sack to sweat bullets this morning at Martha’s for a nice humid smackdown.

 

Warmup- all IC

20 SSH

15 Don Quixotes

15 Imperial Walkers

50 Moroccan NC – you are welcome brownstreak

10 Merkins

15 LBC

15 Flutters

 

The Thang

YHC brought footballs – each person grabbed one and moseyed to old Harris Teeter Parking lot to get in football shape – this requires strength, speed, and agility (as we’ll as money to finance the players) – So started with a withdrawal from the ATM with 10ATMs – (10 Alternating shoulder taps, 10 Tempo merkins and 10 Merkins).   Now that we were financed we took a football and ran to each of six parking lanes forward then backwards with 10 LBCs in between.  At this point we realized we we out of money and need to make another withdrawal with 10 more ATMs.

Next we worked on ball handling skills with pax pairing up to do modified Dora with football.  One partner ran around BB&T and the other did LBC and then Merkins until pair completed 100 each.  Run with the ball and hand it off to partner – if you drop ball then have to do 5 burpees (amazingly no fumbles)

Finally ended with musical ensemble (as some go to football games for the halftime show) so we did Burpees to “Thunderstruck” to round out the morning.

Pax now ready for football season!

Pledge at end

Prayer requests: Brownstreak’s 2.0 (Shrimpboat) considering Red to Dead 150 mile run in Jordan – Please pray for their decision.  Also prayers for students and teachers starting school.

 

As always it was my pleasure and honor to lead this fine group of men!  Until next time

DeFib – Out

 

Tennis Court BrickDown #Folsom

With a busy week in preparing to lead both a church men’s group study and a home life group study, I had no exact plan of the events to take place at Folsom this AM. I did, however, grab some standard bricks and tossed them into the back of the truck for a possible use. On the drive into the gloom, I did have a few ideas pop up in my already overloaded mind.

So, even with the death inflicting humidity of the already 75 degree temperature, seven devout PAX rolled up into the gloom for a good sweat inducing beat down. We usually jump into a warmup dead at 5:30, but due to a fellow PAX, Mary Lou, having torn a calf muscle yesterday I decided to stretch it out a good bit OYO. After all, the always punctual Sparky hasn’t made it here yet. Well, there he is. Another minute of stretching and we hit the warmups.

disclaimer, everything is U against U, and stop for water anytime you need it, and as always, we are all a little messed up in the head! Now to it.

SSH x20 IC, LBC x20 IC, Hillbillies x20 IC

Pledge

  1. YHC informs the PAX to grab At Least 2 bricks off the back of the truck. I did have extra for Dolph if 2 weren’t enough, but he wasn’t present this AM. Mumble-chatter, something about brown recluse bites and the fact Gomer was bitin by a Widow not too long ago, mumble-chatter, while all hold the bricks up to the light to clean out the webs searching for the possible biting culprits. OK………Mosey up to the tennis courts.

Thang

Mosey 1 lap around the whole court yard with bricks in hand. Come to a halt at the fourth corner to start some four corners to get our hearts going. 5 brurpees or whatever u call it, brick burpees, OYO then mosey to corner 2 for 4 more, corner 3 for 3 more, corner 4 for 2 more, then back home for 1 more. I was a little concerned the weight of the bricks may not be real effective, which later, we were glad they weren’t any heavier. Line up with a partner for some Dora 100,200,300. P1 runs the distance of all courts and back while P2 performs side laterals using bricks and switch back and forth until a combined 100 are finished, then do 200 overhead presses the same, then 300 LBCs all with bricks. Alright, that’s starting to wake up those tired muscles. Circle up for more, 50 forward laterals, 50 curls, 50 rear laterals, 50 squats. Brief recover, then take your bricks for another lap around the courts coming to a halt at corner 1. With a few more minutes, it just wouldn’t be the same if we didn’t throw in a little ring of fire, 10 brick merkins each. Mosey your bricks back to the truck. Even though standard bricks Hartley weigh a couple pounds, they sure do a nice job building hand strength!

Announcements: Costner elementary cleanup this Saturday morning at the school in Dallas, Blue Ridge Relay Sept 9-10

COT, always encouraging to be better leaders

BOM by YHC

Even though you try hard to come up with a Q game plan to outdo the last, remember how simple the plan can be while still receiving the same nice beat down as the last! F3 is yet another outlet for my walk in Faith and has been another great accountability tool for those everyday struggles. Always push harder everyday to be better than yesterday and with God, you will become the better leader in your families and communities He has called us to be. Thank you men for the honor and great work!

 

Good ole trusty and some artwork/sidewalk chalk

7 PAX showed up for a beautiful sunny day at Midoriyama.  It did sort of feel like a hot oven but I guess that means its another one of Pizza Man’s hot delivery’s!!

Warm-up: (Wanted to recognize the most dominant Olympian ever!!)

SSH X 28 IC

LBC’s X 28 IC

Don Quixote’s (aka Tool Time’s) X 28 IC

With that being done and NO wind moving it was time to mosey!!  We ran the drive and at each break the PAX did an assortment of 25 merkins and 25 of some kind of AB work.  It went like this:

25 Merkins SC

25 Flutters IC

25 Squats SC

25 Incline Merkins SC

25 World War I sit-up SC

25 Diamond Merkins SC

25 Freddie Mercury’s IC

Hmmm…can’t just run past the playground!!

10 Pull-ups

10 Knee to elbows

25 Werkins SC

Homer Marge

25 Derkins SC

25 V-Ups SC

25 Squats SC

25 Military Merkins SC

25 In-Outs with arms raised

After a one mile lap, 150 Merkins , 7 AB exercises, 50 Squats, and 10 pull-ups now mosey to the flag for the Pledge.

Lol….sorry PAX the delivery isn’t over quite yet…we mosey to the parking lot where we see some artwork or just exercises written in sidewalk chalk.  The closer we got some mumble shatter started and the PAX figured out what was about to go down.  Thanks to CSPAN with the idea!!!

In 6 different parking spaces there are 6 different exercises, start at whatever exercise you choose, complete the exercise and take a lap around the median with a 60 ft. bear crawl to finish.

Exercises were:

10 Burpees

20 Merkins

30 CDD’s

40 Squats

50 LBC’s

60 SSH

Mosey back to flag for Announcements and COT

Great work by the PAX at Midoriyama, as always!!  The Midoriyama men always bring the best out of each other!!  Thanks for the opportunity to lead!!

Philippians 4:13

13 I can do all this through him who gives me strength.

Until the next delivery………..aye!!

© 2021 F3 Gastonia

Theme by Anders NorenUp ↑