Month: February 2017 (Page 5 of 5)

Nine highly motivated, truly dedicated, rough, tough, romping, stomping, fitness challenged PAX attended YHC’s VQ. In medical terms your V/Q is known as a Ventilation Quotient which is a test to measure the ability of air to reach all parts of the lungs and how well blood circulates within the lungs. So, using Dr. House’s (real person PhD, not MD) advice, YHC experimented on the unsuspecting PAX:

Disclaimer, (I’m not a doctor…I’ve just played doctor on three continents. Oh…the F3 disclaimer. My bad). Pledge, warm up with 10 grass pickers (IC).

Mosey to Exam Room 1 for 10 SSH (IC)

Mosey to Exam Room 2 for 10 SSH as above, (while Billy Madison mumble chattered about my “command presence voice”) and add 10 Peter Parkers (IC)

Mosey to Exam Room 3 for 10 SSH, 10 PPs, as above (sense a theme, yet?), and add 10 hip slappers

Mosey to Exam Room 4 for 10 SSH, 10 PP, 10 hip slappers, as above, and add 20 little baby crunches (OYO)

Mosey to Exam Room 5 for 10 SSH, 10 PPs, 10 hip slappers, 20 LBCs, as above, and add 10 squats (OYO)

Mosey to Exam Room 6 for 10 SSH, 10 PPs, 10 hip slappers, 20 LBCs, 10 squats, as above, and add 10 monkey humpers (IC) (Q sucking wind by now – volunteered PAX to count for him)

Mosey to Exam Room 7 for 10 SSH, 10 PPs, 10 hip slappers, 20 LBCs, 10 squats, 10 MHs, as above, and add 10 flutter kicks (IC)

Mosey to Exam Room 8 for 10 SSH, 10 PPs, 10 hip slappers, 20 LBCs, 10 squats, 10 MHs, 10 FKs, as above, and add 10 Merkins

Mosey to Exam Room 9 for 10 SSH, 10 Peter Parkers, 10 hip slappers, 20 LBCs, 10 squats, 10 MHs, 10 FKs, 10 Merkins, as above, and add 10 American hammers (called for single counts, but since we’re arithmetic challenged at Midoriyama, YHC counted IC to everyone’s amusement)

Mosey back to flag for 22 for the vets and COT. Prayer for our missing F3 brothers and families.

EC for the PAX performance during the unscheduled Chinese Fire Drill looking for YHC car key that fell off his dog tag chain. EC to eagle eye Edison for finding YHC key. 2X EC to Freight for the “in the rain before workout studly-do-right” rucking. EC to Def Leppard for EH me 18 weeks ago. My pleasure to lead this fine body of men tonight.

When participating in F3, we have to be ready for whatever is thrown at us. Needless to say I was ill prepared to receive a text as I drove to workout on Sat. Thinking my brother, Davinci, might need a ride I responded to his text. Little did I know I was on his short list to fill his now vacant Q slot due to a hurting M at the house. With a little hesitation I took the challenge…I mean how hard can it be to throw together a few exercises for a couple knuckleheads waiting for me. So, without a weinke in hand I proceeded to make it up as I went along; pulling from some of my fondest memories of the past year. Below is my best memory of what happened…

Warm-ups included a quick disclaimer of the current situation and 10 of the following: SSH, mercans, squats

Slow mosey to flag for the pledge and then over the library to start the beat down. I took a stroll down memory lane of my first post; Freight was the Q and we started at the library with burpees. Now mind you, I considered myself in good shape but was not ready for that. I was determined I would finish this round.  We started on line 1 and did 1 burpee, went to the next line and did 2 burpees…all the way to 10 lines and 10 Burpees. It was on and I could tell the boys were happy that Davinci laid out! We moseyed up to the store front where I talked more about the last year and some of the ways I’ve remembered my workouts. We started with clock pushups, 5 on the 12 position, 5 on the 3 position, 5 on the 6 position and 5 on the 9 position. To give our arms a rest we moved to wall squats followed by a personal favorite, hip slappers. I thought everyone was enjoying it so we hung around for some donkey kicks before running to the next set of stores across the side street.  We found a great place to do 2 rounds of dips and then we were off to the other side to continue. Here we enjoyed some dercans followed by a bear crawl to the other side of the lot. There we did squats and karaoked back. We did this 3 rounds. The guys were really liking the direction we were going so why not stay here but shake it up. 3 rounds of incline mercans (the name has escaped me) then we skipped to the other side for dying cockroaches.

We moseyed to Grier for phase 2 of the workout. Here we partnered up for some 4 corners. We choose someone we normally don’t partner with to try and push ourselves a little harder. Just my luck, I was paired with a super hero…looks like no slacking for the Q. We started with booyah mercans, LBC’s, squats, and WWII sit-ups. Once we all finished with that we moseyed to the side stairs to further our partner bonding time. Here we did a little bit of dora…partner 1 ran while partner 2 started doing 100 mercans, LBC’s, and squats. They switched off when partner 1 returned until the totals were reached. We had plenty of time once we finished up so we went for round 2…more of the same, only different. Same story but this time we did 40 up/downs, 100 calf raises, and 200 Moroccan night clubs. Once we all finished we moseyed back to the Scheile to finish up. We did a few wall squats while JJ explained how he was standing in solidarity with the Duke nation and not wearing anything Duke related. We finished with Olive giving a short testimony about Operation Sweettooth.

That testimony is what F3 is all about. Men rising up as leaders and working along aside one another. Although it was last minute I am great full for the opportunity to lead and look forward to doing it again. Stay strong, DFQ, and keep moving!

Record attendance of 16 strong at Midoriyama for the beautiful weather and the old man Q!

Warm Up

SSH x 20

Don Quixotes x 10 (not on the Weinke but added for Tool Time. Welcome back brother!)

Hillbillies x 20

Arm Circles Small and Large, Forward and Reverse,

22 Merkins for the vets, called by one of our vets, Oompa Loompa USMC!

Mosey to the first soccer field, The question was asked with no answer requested “Why do you post to F3?” Asked the Pax to think on this as they work out.

Quarter Pounder (meant for a football field but we used a soccer field)

Run 25 yards, 25 Merkins, Nur (run backwards) to goal line,

Run 50 yards, 50 Squats, Nur back to goal line,

Run 75 yards, 75 Mountain Climbers, Nur back to goal line,

Run 100 yards, 100 SSH, Nur back to goal line. Mumble chatter!

Got coupons (blocks) from our stash and realized we only had 12 blocks for 16 Pax so an executive decision had to be made to allow the older Pax to be without coupons. If only Spiderman or Short Sale had been there, I am sure they could have provided.

Yoke Walk with the coupons on our shoulders for a lap then to the bleachers.

Lindsays aka Forties. Kinda like elevens but 40’s.

30 Dips then 10 LBC’s

25 Dips then 15 LBC’s

20 Dips then 20 LBC’s

15 Dips then 25 LBC’s

10 Dips then 30 LBC’s

Wonderbra with coupons x 15, Curls x 15, We’re Not Worthy x 15. Stroganoff liked these.

Another Yoke Walk with coupons, then put them up and mosey back to the softball field parking lot.

Hindenberg BLIMPS

Run to end of Lot, 10 Burpees, run back 20 Lunges, run back 30 Imperial Walkers, run back 40 Merkins, run back 50 Plank Jacks, run back 60 Squats. Flutter kicks for the six.

Find a curb for Wheel Merkins. The Pax tried to confuse me with discussions of 12 o’clock, 3 o’clock, 45 degrees, 90 degrees, etc., but it did not work. Merkins on the curb x 10, rotate 90 degrees, Merkins x 10, rotate 90 degrees, Merkins x 10, rotate 90 degrees, Merkins x 10.

Back to the flag where we ended 3 minutes early and I repeated the question I asked earlier, “Why do you post to F3?”

I read the backblast from F3 Scotch in Lexington, S.C. how God works all things for good to those who are called according to His purpose. The point he was trying to make, which I hadn’t fully realized. It is important to post for yourself, but posting also can help the other Pax in many ways you don’t realize.

Announcements: Palmetto 200 Meeting Tuesday, Feb. 7th at 6:30 at Stuey’s Pub in Cramerton, Men’s Retreat at Snowbird Outfitters on March 9-11, sounds like a great time with several of our F3 brothers going.

Prayer Requests: Huckleberry’s M and family, Welch Family from Stanley, My M’s surgery in March.

COT

Moleskin

Freight went on a ruck before the workout for EC. There was a lot of interest in that ruck sack so we will see how that progresses. Also Freight has spent a lot of time working on his 2020 U.S. Presidential campaign. Would Pizza Man be VP?

Mastodon told me and Slaw he came to F3 so he could quit avoiding his neighbor Roscoe who EH’d him. He’s pushing hard. Nice work!

Floppy Disk and Tool Time seemed to work out their politics during LBC’s.

Very happy to see the large group with many of our regulars and several from other AO’s. Lots of rock pushers in the group! Blart and As(h) Pond were not there.