Fitness, Fellowship, Faith

Month: November 2016 (Page 2 of 4)

Thanksgiving Day Agitation & Proclamation

Warmup: SSH, Imp W, Toy Soldiers, Moroccans, M humpers, … 3 corners (5 burpees, 15 lbc, 25 squats oyo) mosey to parking lot

The Thang!
Train rule in effect. Lots of abs b/c that’s where the Tgiving dinner goes & core so you stay on balance: We started with a (Modified) Captain Thor (1 WWII sit up to 4 American Hammers for ten reps), and while performing Captain Thor a (very loud) train arrived and required 5 burpees oyo. I had planned several ab exercises in cadence but the train whistle made it impossible to hear anything from anyone. So I screamed  “25 LBC’s” until the PAX understood. The train had passed by the end of the LBC’s so we continued ab/core exercises in cadence: Flutter kicks, The Bruce, up/down planks, Outlaws, Protractor, Sweat Angels. Up/down planks produced mumble chatter from PAX in short sleeves, and NO sympathy was offered!

Mosey to ball court down the street for Thanksgiving dinner: Triple Check 4X
Then Bearpees across the parking lot.

Mosey back to the gazebo in Cramerton for a quick Dora 1-2-3 with 20 Merkins, 40 LBCs, and 60 squats.

Brought it home with American hammer, backstroke (ht Roscoe), Flutter kicks (ht Tool Time), and Dying Cockroaches (ht Madoff)

Madoff brought Messy and 1 FNG, a swimmer who we named Phelps.

Announcements: Convergence 12/17 at the Schiele. Look for Operation Sweet Tooth Pre-Blast soon from Roscoe. Consider leading a 3rd F (Saturdays post-beatdown at Panera); plan is to read I John together.

Prayer requests: Families of PAX, esp. Feelgood, T Square, and Bandit. Monk’s mentor recuperating from surgery.

Coffeteria at Floyd & Blackies and 3rd F post-beatdown. We read George Washington’s first Thanksgiving Day Proclamation and noticed the strong, clear acknowledgement of and gratitude for what Divine Providence has given to our nation. Also discussed giving to others in a way that develops self-reliance rather than learned helplessness. Then read Pres. Obama’s 2014 Thanksgiving Day Proclamation and found something for everyone: lots about friendship, family, and community, a bit about religion there too.

Thanx PAX. A pleasure to be with you this AM. Happy Thanksgiving. Safe travels.

It’s just a Thanksgiving Murph…

Well the clock hit 17:30 at Midoriyama so it’s time to begin.  The F3 GhostFlag or should I say GashouseFlag was present on this evening.  I was really hoping for some takers but I just think that everyone is scared to cross the river into Gaston County.  With that being said, the 10 PAX that showed maybe knew what they might be getting into this evening. I twitted out earlier in the day; may or may not be a Thanksgiving Murph, show to know.  Ash Pond(not going there) traveled with the Nomads Saturday to Latta and before we went our separate ways he said something about doing a Thanksgiving Day Murph.  It was real quiet and Whoopee said he had to work so since I had Q at Midoriyama on Tuesday that was going to be Pizza Man’s delivery.  Thanks for the suggestion Ash Pond!! I’m sure the PAX really loved it.  It went like this…

WARM-UP:

SSH X 20 IC

Don Quixotes X 10 IC for Tool Time

That’s enough warm up…

Run a mile

100 Pull-ups

200-Push-ups

300 Squats

Run a mile

Finished with a little time left so Mary it was…

Partner up and P1 perform 25 regular sit ups while P2 stood on P1’s feet…rinse and repeat

Finished up with 22 merkins for the VETS

COT

PLEDGE

Great work by all the men that showed at Midoriyama…thanks to each of you for making me a better man as a whole!!  I hope that everyone has a great Thanksgiving if I don’t see you and if you get tired of turkey feel free to call your local PIZZA MAN…until next time Pizza Man is ooouuuuuuuuttttttt!!

Derecho Revival

It’s the Monday before Thanksgiving and I just knew the PAX was thinking of how they could show their thankfulness. What better way to do that than to use the gifts the good Lord has given us? In my opinion, the best way to show this is to …. RUN!

A short disclaimer, a couple of Sun Gods to get good and warmed up, then the Pledge and we’re off.

A long mosey across the street and through the bank parking lot all the way up Union Rd. to Christ Church parking lot. I reminded everyone that all good things come from the Lord and that a church parking lot is a perfect place to show our thanks.

Our routine would go like this, at the first stop we’d do ATMs (15 Alternating shoulder taps IC, 10 Tempo merkins IC, 10 fast Merkins).

Once we finished we moseyed directly across the street to the other church for a routine of 25 Peter Parkers IC, ABCs, and 20 WW1 Sit-ups. Feel the burn!

Mosey back down the road to First Baptist for the ATM routine.

Mosey again to Providence ARP Church for the ab roundup.

Last mosey down to the corner drug store (not a church) for the ATMs (I think).

A careful fellowship mosey across the street with a stop at the knee wall at the bank for 15 dips IC. Mosey home.

Wrap up with a set of a new exercise that I’ve never used in one of my Q’s, the Daniel Son, which if you remember is the crane kick used to destroy Johnny and the Cobra Kai in The Karate Kid. 5 or so of those in cadence and we’re done!

Good work hanging in there during my unannounced running workout men, especially Oompa Loompa. Aye!

Prayer requests: Dr. Feelgood’s mom and dad, those on IR. Can’t remember the others.

Moleskin: I wanted to try to work in an acronym of Thanksgiving or something really creative like many of you guys do to remind us of how thankful we really should be when you think about it and I just ran out of time. I hope my herky jerky, random talk and completely unrelated exercises didn’t keep you from enjoying the time out this morning. The iron sharpening iron that is F3 is enough for me!

Until next time, Happy Thanksgiving and Aye!!!

Grinding to 1000

8 strong men gathered in the gloom for a breakfast helping of Stroganoff Q. As there were no FNG’s, we went straight to the warm up.

In-Cadence

Imperial Walkers X 15
LBC’s X 15
Side-Straddle Hops X 15
Freddy Mercury’s X 12

Pledge

The Thang

Mosey to the main parking lot at Grier Middle School for some Stroganoff 5’s:

Line up on one curb, bear crawl to the other curb – 10 Merkins – Lunge walk back to beginning curb location:

Rinse & Repeat 4 more times

Recover with a short F3 leadership discussion about noticing all the opportunities we have daily to make a positive impact on others.

Mosey to the 1st Presbyterian back parking lot and steps near the Scout Shack for a Rally to 1000.

Partner Up for some aggregate rep work as follows:

Partner 1 performs the exercise while partner 2 runs the steps until the aggregate reps are completed as follows:

Merkins X 200 (5 Merkins were added during this set at the top of the steps)
Flutter Kicks X 200
Mountain Climbers X 200
LBC’s X 200
Squats X 200

Good work here men for a total number of reps at 4000. Thanks for the push Oompa Loompa.

After short recovery, mosey back across the road to the track at Grier for a shortened Wolfpack Grinder:

Squats IC X 10
Run 1/2 Lap
20 Merkins OYO

Squats IC X 10
Run 1/2 Lap
20 Flutter Kicks OYO

Squats IC X 10
Run 1/2 Lap
20 Merkins OYO

Squats IC X 10
Run 1/2 Lap
20 Flutter Kicks OYO

Short recovery followed by a mosey to the courtyard wall for some Whoopee and DaVinci honorary reps:

Hip Slappers IC X 10
Monkey Humpers IC X 12

Mosey back to the Schiele.

Announcements; Prayer Requests; Name-O-Rama; COT

Great work men. As always, honored to lead you men this morning.

Until the next one. Aye!

Just yankin your chain

8 Men were present for the warmup, as Sargento another pax I do not recall apparently met for a prerun.  They stayed for the Moroccan night clubs and Side straddle hops, then it was off to whatever fun they had planned.  While warming up A young man was walking across the street so Tool time attempted the Billy Zane, inviting him over.  He participated in the Morrocan nightclubs and SSH, but had to slip away and promised to come back.

The disclaimer: I’m an idiot and you should go home and go to bed and other brilliant legal terms.

The warmup: Moroccan night clubs, SSH both x 25 IC, then the pledge.  We parted ways with the pre-runners and began our Mosey to whatever fun I could find.

Tha thang: Frankly, I felt like Crap all week and didn’t even think about my Weinke.  The only preparation I made was some areal recon on Google maps to find somewhere I had not been before.  We began the mosey up a street towards the school. I found a nice wall for the peoples chair, some overhead presses, then some more peoples chair and Rocky Balboa’s X 25 IC.

More mosey to a park somewhere under some trees.  We circled up for a count and I shared with the Pax what I had learned from Dredd: 1) Fatigue makes cowards of us all, 2) It all begins with Love, 3) Ask, Listen, Recall.  We alternated between step ups, dips, Derkins, Merkins, Shouldertaps while, with Tool Times help, I shared the stories behind these lessons.

We found some swings and I called for feet in the swings between the chains pulling the knees to the stomach while the partner does 50 squats.  2 rounds of this and it was back to the picnic area for 5 burpees OYO then shoulder taps on the picnic tables.  We began the mosey back taking another scenic route and across the church parking lot, and back to the park.

We arrived at the walking track and YHC called squats to the corner, then Bear Crawl to the next corner, then for a rest, 6 burpees OYO (just to mix it up).  After a brief countdown, YHC called zombie walk to the 3rd corner, only to find 5 more burpees OYO! (2 days later typing this BB and my groin is still screaming)

Mosey to the steps and YHC called Dora 5, 10, 15.  50 squats, 100 flutters, 150 LBC’s while parner ran up the steps and back down.  This was completed with 3 minutes to go, so YHC found a grassy spot and called as many burpees as you can do in 2 minutes!

Prayers for rain and a young person needing surgery.

Strong Work Men, and particularly enjoyed Coffeeteria and getting to know Tiny Tank and Norwood.  Hope to see you all again soon!

THE CLIMB – CSAUP

The Thang

In a quest to cure Sad Clown Disease …

Five teams of 5 or 6 men.  Points given for extra stuff for bragging rights.

Friday
1700-1800 – Registration / check in and put stuff in the cabins
1800-1900 – Basketball and fellowship
1900 – Dinner and CPR review from Whoopee
1930 – Talk from CSPAN
2000 – Talk from DREDD
2030 – Fellowship
Saturday

0530 – Wake up
0600 – Work – out warm up
0620 – Sasquatch – Climb 1
0650 – Third F Devotional / Sunrise
0700ish – Red Pills (8 beatdowns throughout Crowder’s Mountain State Park and Camp Crowder’s Ridge
0850ish – Climb 2 – Finish on top of the mountain
1000 – Breakfast
1100 – Cleanup / breakdown

The teams were:

Team 1 – Squirt, Blart, Def Leppard, Dolph, Gomer, Gumby

Team 2 – Oompa Loompa, Roscoe, Short Sale, Photobomb, Ashhh Pond

Team 3 – Freight, JJ, Stroganoff, Spiderman, Easy Rider

Team 4 – Billy Madison, Bacon, Hushpuppy, Edison, Whoopee, The Mayor

Team 5 – Huckleberry, Sargento, SLAW, Sledgomatic, Monk, Linus

Red Pills (after warm up and mosey up Crowders Mountain):

1- Two team members run to the Linville Rd. Park access and retrieve a park map.  Other members complete 50 CDDs then run to the trailhead to meet other two members.  Everyone completes 10 burpees and returns up the hill.

2 – Follow the path back towards camp where you will find a stack of blocks.  Retrieve a block and return.  Ask ToolTime, “Permission to piss, boss” then complete 15 overhead presses with blocks and return them for your next pill.

3 – After dismantling a rather large swingset YHC saw a massive set of monkey bars that screamed CSAUP.  Overhead presses and squats (50 each) as a team while in the deep sand and holding the beast of a coupon is a fellowship event in and of itself.

4 – Go kart roll.  Teams ride the go kart to the entrance of Camp Crowders Ridge.  Team must then push the go-Kart up the hill … yes, it burns

5 – Dolph’s World – What would a CSAUP be without tractor tires, sledge hammers, kettle bells, and a backward sled pull? Not sure, BUT it definitely wouldn’t be Dolph worthy. Four stations of “fun”

6 – On the waterfront: One PAX is blindfolded and sent to bear crawl around the docks.  Other team members hold plank and shout instructions to keep blindfolded team member on dry land.  Each instruction shouted cost one merkin.

7 – Various exercises on the basketball court to be sure no muscle groups go left out.

8 – Team rolls 4′ X 8′ trailer around back parking lot retrieving one tire per man then returning trailer to the start.

Extra Credit – Each team received a sheet of stickers with an aggregate number (300) of different  exercises.  Exercises included merkins, plank jacks, flutter kicks, and LBCs.  In addition, teams were promised additional points for catching a bear, possum, or Sasquatch.

Moleskin

Thirty-two men locked shields at Camp Crowder’s Ridge at the base of Crowder’s Mountain for the Gastonia region’s first CSAUP, named The Climb.  With the event promoted to begin between 1700 and 1800, over half the PAX had arrived by 1630.  Registration efforts (and early set up) were led by Freight using a double blind technique that “just happened” to yield a solid combination of speed and size to his team.  Teams were housed together in independent cabins to provide the opportunity for some Goerge W. style “strategery” or a carefully executed Code Red.

Pre-dinner fellowship and basketball continued until 1900.  The nervous anticipation of the unknown beatdown gave the PAX an abundance of energy.  The basketball resulted in one injury to body (Sledgeomatic, ankle) and many injuries to pride.  Ashhh Pond came with an arm wrapped in Saran-Wrap saying something about fresh ink, but we all knew he was going for the Winter Soldier look.

 A delicious spaghetti dinner with all the trimmings was enjoyed by the PAX. It was a great privilege to be joined by DREDD (F3 co-founder) and CSPAN (F3 GasHouse expansion leader and some other big time leadership position that he explained, but we didn’t understand).  After Stroganoff blessed the meal spaghetti and trimmings were consumed in abundance.  After dinner GasHouse Nantan, Whoopee personalized the importance of CPR and provided an abbreviated course to be sure F3 men will take action in the face of a life threatening event. 

CSPAN began his remarks with a Veteran’s Day reflection and recognition of those who have worn the uniform.  Thank you veterans!  He then  provided a brief history of how the Gastonia region has grown in number and continues to develop #HIM.  A reminder and challenge was issued to pay attention to the Concentrica placing your M at the center of all that is worldly going outward with family, shield lock, blades and stones (Whetstone process), outer ring friends, the rest of the world. CSPAN also challenged us to continue a  strong commitment to the Third F.  Our development will naturally lead to a shift from the first F to the  third F in order of impact.  CSPAN has been a steady mentoring leader for the region.  His impact is seen and heard through the students of his Q school and all PAX in the region.  Thank you CSPAN!

DREDD began his remarks expressing gratitude to CSPAN and recognizing his impact on other men.  DREDD asked that three things be remembered: Fatigue makes cowards of us all, It all starts with love, and Ask, Listen, Remember. Sharing powerful stories of personal events, DREDD brought home what it takes to lead men. Throughout his remarks DREDD remembered the PAX by name and recalled stories they had shared as he mingled before and during dinner.  The highly engaged audience was challenged to keep physically in top shape so you CAN lead.  DREDD’s story of a Medal of Honor recipient and his experience leading soldiers in adverse conditions echoed the example of Christ’s leadership beginning with love.  DREDD went on to share that men want to be known.  Ask questions, intently listen to the response, and remember.  Share that information later showing men that they are worthy of being heard and known.  The men in the room were ready to attack the mountain right then.  Aye!

The evening continued with great fellowship, some adult carb loading, and the Whetstone process in full motion.  Oompa Loompa and Gomer seemed to be sharing some life wisdom, while others mixed corn hole and cough medicine to complete a perfect evening.

During the night the foot traffic between the cabins and the bathhouse was heavier than beach access on the 4th of July.  See a doctor men.

After a few hours of shut eye I awoke to visions of fuzzy math and the need to add an additional “Red Pill” station.  Spending a couple hours making an additional sign, staging the event, and fabricating more “red pills” was incredibly peaceful.  The wind, woods, and mountain seemed to create a peaceful music which could only be broken by Miley Cyrus’ CSAUP anthem The Climb.  As the PA system reverberated thought the countryside, men arose, and all motivated by that new knowledge that it “ain’t about how fast I get there, ain’t about what’s waiting on the other side … it’s the climb.” Music made the perfect segway into Enter Sandman … and the people were happy.

After reviewing the morning’s plan extra credit stickers were provided to each team along with a promise that extra points would be awarded to teams for catching a bear, possum, or sasquatch.   Roscoe led the PAX through a warm up and a series of scripture readings.  The stage was set Freight to lead the PAX through camp and into the woods for a covert mission to the Crowder’s Mountain summit.  With headlamps burning and reflectors placed to mark the path, the PAX heard rumblings in the forest before a sasquatch did appear, or someone on the IR dressed in the Whoopee family Halloween costume running through the trees.  I believe Roscoe, Edison, and Photobomb (not really sure) were the ones who pursued the deadly creature earning the self satisfaction of the hunt and the thrill of the catch.  Roscoe’s contact lens was knocked out during the chase, but as all Alpha males do, he spit on it and stuck it back into his eye, while uttering a pledge to destroy the tree branch that dared to inflict such harm.

The PAX continued the mosey to the pinnacle of Crowders with the sky getting progressively lighter and the sun beginning to appear on the horizon.  Monk shared a powerful Third F with the sunrise as a backdrop:

Small as we are, our hearts and minds possess an immense capacity for love.  To love fully, we need to be loved by God first and then, like God, to act so that others might live, as in 1 John 4:9-10.  But loving action must be learned.  Consider how Jesus teaches how to love in your favorite parable, teaching, or Gospel story, such as Jesus’ last encounter with Peter (John 21) – (Hushpuppy), or the Prodigal Son (Bacon).

Inspired and ready to conquer the task at hand the teams divided and began to execute.  Tool Time reappeared from Friday to instruct the teams on the first two red pills.  While Tool Time wasn’t supposed to be with us on Saturday, a poster with his name on it provided the EH to bring him back.

I will have to admit, the 8 red pills were tough.  Watching the PAX pull each other through was a blast.  Each PAX had his own approach.  Dolph was just happy to be picking up heavy stuff.  SLAW took the blindfolded task as an opportunity to take his shirt off … just like he does in the school pickup line. Gomer took his perfect merkin training (which had impressed DREDD) and practiced a lot. Short Sale had to leave a little early as part of his concentrica training, so he did a couple thousand flutter kicks first.  Remembering when … Huckleberry … awesome.  Running from station to station is was great to see the intensity that did not waiver. Billy Madison decided to complete station 4 with a Bud Light in hand, possibly a CSAUP first.

PAX fully engaged the downhill ride on the go-kart but the push back up was often volunteer only.  The group lifting with the ladder proved especially tough for the tall guys.  Easy Rider and Sargento had to assume the squat position the whole time.  Stroganoff yelled a lot during the overhead presses but all made Miley Cyrus proud.

Upon completion of the red pills the return trip up Crowders was tough.  Spent legs began to cramp and burn but I personally enjoyed some quality conversation bringing up the six.

On top of the mountain the PAX traded in their 8 red pills for the cure to Sad Clown Syndrome.  Each PAX received a new stone which read “Keep Pushing.” The cure does lie in the journey so I guess Miley (before she climbed up on a wrecking ball all naked and such) had it right.  It was The Climb.

We descended at our own pace and found a full bacon and egg breakfast waiting.  As we recovered together Whoopee stood and reminded everyone of what F3 has meant in his life.  Sandy V had especially taught him to be a better emptier of the dishwasher.  The PAX nodded because everyone knows they are in a different place with a special group of brothers than they were a year or more ago.  What we do to pay it forward is the real mountain pinnacle.  Keep pushing!

Thank you to everyone for jumping in, cleaning up, and doing whatever was needed. Great work!

 

Girls 3-1

5 Nomad PAX ventured out to check out Latta in Metro. We loaded up in Pizza Man’s burban, hit the road and the mumble chatter started. Many of the things said on these trips are probably best left out of a BB. However some wisdom is shared. This morning there was much said about the struggles of raising daughters. All present had at least one. It’s good to share these experiences with one another. We are all in the same “fight”! We talked about current issues and lessons learned. It was said that raising a daughter is like 3-1 compared to raising boys. That makes 9 kids for poor Whoopee!

Once again we met another great group of guys. Very welcoming and excited to have us out. I noticed during the workout(when we could breath) there were a lot of get to know you conversations between the PAX. I especially enjoyed what someone misinterpreted Ash Pond’s name to be. The Latta AO is Latta Park in what I believe is the Dilworth neighborhood. Nice park set in a nice older neighborhood. I really like the old craftsmen style homes and this place is full of them. It’s also conveniently located near CMC Main and a terrible parking deck. After moseying to the deck I was shocked at the ramps. I mean these things look like hills on the BRR and the first thing we do is NUR up one! The NUR seemed to be a favorite of the Q. From the top of the deck there is a great view of uptown which you could enjoy as you NURRED(?) some more. According to the tracker we did 3.1 miles. Most with a good bit of elevation change. A good beat down all together.

COT:  Alcatraz who knows Whoopee from the early years of doctoring reminded him he was coming up on his 8 year anniversary of having had colon cancer. Awesome that he cares enough to remember. Of course due to the name Ash Pond was called it sounds like it would be something he would keep up with(sorry had too)! Announcements were made and they respectfully asked one of the visitors to take us out. Thanks Def Leppard!

you against you

one showed up today at folsom.  you against you in the truest sense.  really brief disclaimer. i’m an idiot… and i’m an idiot.  quick warmup of cdd and toy soldiers.

the thang.

running.  running till i needed a break, then stopped to do an exercise.  merkins, lbc alternating at stops.  don’t know the distance traveled.  need a fancy watch. new respect to the f3 runners who train by themselves.  harder to do and really boring.

pledge and 22 merkins for the vets.

circle of… well, dot of trust.  no announcements.  no prayer requests.  yhc took myself out.

aye!

The Big 3 and 1/2

1. MERKINS   2. LBCs   3. SQUATS    1/2.  80lb heavy bag    – Sounds like a glorious holiday party to me.  And so it was.

WARMUP:
Flutterkicks 15 IC
Freddi Mercury 15 IC
Box Cutters 15 IC
Plan Jacks 15 IC
Mountain Climbers 15 IC
Carolina Dry Docks 10 IC
Bobby Hurleys 10 IC
Burpies x 5

THANG:
Count off to assign each PAX a number. From hence forth every minute the QIC yells SWITCH. The next PAX in sequential order taskes to the bag duty.

Mosey to the wall – 1 PAX carries the heavy bag
Wall Sits – Pass the heavy bag down the line and back x2
Hip Slappers x10 IC

Mosey to the parking deck, Next PAX(#2) carries the heavy bag.

Every minute the next PAX in order switches to the heavy bag to perform machine gun punches and hooks while the rest do the following:
Run the ramp, bear crawl to the top
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC
Crab walk down the ramp, mosey back to the bag
Repeat!

Everyone had 2 rounds with the bag which gave us 8 rounds of:
Run the ramp, bear crawl to the top
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC
Crab walk down the ramp, mosey back to the bag
Repeat!

Mosey back to the wall for wall sits and heavy bag passes x 2.

Mosey to the pavilion for The Pledge

HIP SLAPPERS. 3 steps up, 2 down.

2 more rounds of
Merkins x 10 IC
LBCs x 10 IC
Squats x 10 IC

COT: God has blessed us, let’s not keep that to ourselves(my selfish self).  If you feel your not up to it, no worries, let God take wheel and work through you. Much can happen when you allow yourself to become, more than yourself.

Great work men.  It was good to see many of the faces I had not seen since the CSAUP last Saturday.

I can’t remember much of the announcements or prayer concerns as exhaustion set in 17 minutes prior. Forgive me for leaving off important details.

Prayers: Dr. Feelgood and his family.
Announcements: Toy collection begins soon.

Benchwarmers

In the game of basketball, you have to be ready when the coach calls your number.  You can go from sitting on the bench to in the game and taking the big shot in a matter of moments.  A similar opportunity occurred when I had the chance to take the Q mid-week at Martha’s.

A pax of 5 represented a strong starting lineup for a basketball-inspired beatdown.

Disclaimer – I’m an idiot, you’re an idiot, it’s cold, get in your car and go home…

Warmup:

SSH x 15

LBCs x 15

Grass Pickers x 15 (And no, it was not bluegrass for the Wildcat faithful)

Imperial Walkers x 15

Pledge

The Thang:

Because all good shooters have to be ready to pull the trigger on a 3-pointer behind the arc…

3 Burpees OYO

(I honestly had meant to do these 3 OYO Burpees randomly throughout the workout, but I forgot)

Mosey to the park with a stop in the parking lot

Because most successful teams are strong on defense, that’s where we started.  You must have a good defensive stance similar to a squat position, so…

Squats x15

If you’re in that good position, many times you can take the charge (Especially if you play for that team 8 miles down the road).  Take a charge and you end up on your six.  So on your six!

Flutters x 29 (I nicknamed these Grayson Allens)

Work on that zone defense…

Box and 1…

Box cutters x 15

Triangle and 2…

Diamond Merkins x 15

Felt pretty good about our defense so we took a mosey through the parking lot and around the playground.

Everyone on the bench…

Dips x 15

Back in the game to make a big play (or step up)

Right Leg Step Ups x 15

Back on the bench

Dips x 15

Back in the game

Left Leg Step Ups x 15

Half time mosey around the soccer field and over to the shelter.

Back on the bench

Dips x 15

You know what’s next

Right Leg Step Ups x 15

Back on the bench

Dips x 15

One more time

Left Leg Step Ups x 15

So as the coach and Q, I took a look at the clock and realized we needed to run a little clock to manage the time remaining.  I ran the offense that any great, legendary, Hall of Fame (that enough?) coach would run, the 4-corner offense.

So the pax ran to each corner in that area of the parking lot and did an exercise in each corner.  Two laps in total.

Mericans x 15

LBCs x 15

American Hammers x 15

Squats x 15

Mosey back through the parking lot.

As we were running back, I thought about the camera shots of the crowd at the end of the game.  You see the student section with the kids all painted up.  However if the home team is losing hope, they just stare into space with a blank look on their face.  Their mouths are hung open in disbelief as if they don’t know where they are.  They almost look like zombies.  So…

Zombie walk (or at least what I thought was a Zombie Walk) from one side of the parking lot to the other and back (Lunge, Lunge, Squat).

Final Mosey back to Pelican’s.

There was still time left on the clock, so I let the team call a few plays during a round of Mary.

LBCs x 50

Leg Cross-taps x 10

Freddie Mercury x 15

Michael Phelps x 10

Dying Cockroach x 15

Announcements:

Upcoming Toy Drive – More info to come

Prayer requests:

Jessica Richardson and family – girl whose mother was killed when backhoe she was operating flipped

Caleb – Hush Puppy’s 2.0 (Messi)

Prayer

Honored to lead these men.  Until next time…

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