Fitness, Fellowship, Faith

Day: May 26, 2017

Nothing fancy, just a good ole beat down.

14 braved the traffic coming out of charlotte and showed for a beautiful afternoon to try and better themselves at Midoriyama.  We got off to a slow start as PAX were still filing in. we warmed up with

Goofball x 10 IC

Seal jacks x 10 IC

Imperial walkers x 10 IC

Pledge

10 Burpees OYO

Before we could mosey 2 more PAX were arriving so we did Moroccan nightclubs while we waited. We then moseyed over to the parking lot beyond the fartshack (which lived up to its name for sure).

We did a 4 corner escalator with suicides. since the parking lot was filling up with kickballers we stayed on one side of the lot. we did an exercise at the top and then did suicides to every 3rd parking line until we reached the bottom. I believe it was 3-6-9-12 lines. The escalator exercises were

10 SSH at the top

20 Merkins at the bottom

30 LBC’s at the top

40 Toy Soldiers at the bottom

Since this sucked very bad and we did do an escalator, we had to do it again but only deescalate the exercises.

40 Toy Soldiers

30 LBC’S

20 Merkins

10 SSH

By this time the suicides had us wanting some rest so I got the PAX to grab some curb. First we did the Wheel of Merkin x 10 OYO that’s

10 Derkins rotate 90

10 Merkins with 1 hand and 1 foot on the curb then rotate 90

10 Incline Merkins rotate 90

10 Merkins with the other hand and foot on the curb

Next we did

Rocky Balboas x 20 IC two rounds of these

Next was some

Dips x 20 OYO

Russian Dips x 20 OYO and

Scorpion Dry Docks x 20 OYO

Then Mosey over to the hill behind the playground for a triple nickel.

5 Knerkins at the top and 5 Monkey Humpers at the bottom x 5 times.

then back to the parking lot to give everyone a little break I decided to do a Route 66 of Bulgarian Ballbuster.

Somewhere in all that we did 10 Burpees for a train whistle and 10 Flying Squirrels for the heck of it. We moseyed back to do some mary.

Freight did Peter Parkers

Swimmer did American Hammers

Pizza man did Chopsticks

Oompa Loompa did Don Quixote’s (AKA Tool Times)

Wee Wee decided to give us a Burpeethon to the finish. Pizza Man watched the clock and we done 10 Burpees and rested for the rest of that minute and then started again. I think we did 3 or 4 minutes worth.

announcements

COT and Prayer request

Freight and family, T-Square and family, F3 Sherman and family.

I would like to thank all you guys for your support, friendship and your prayers. I told the guys that Love has been a big theme for me this year.  Love for the World. Love for Self. Love for Others. Love for God. I want to thank you guys for the love in you. Please love God and others above all. and try not to hesitate to show and tell them. I believe we all could use and give a little more Love out there. John 3:16, Gen. 22 1-19 Thank you for allowing me to come and lead.

 

 

 

No Mosey Here (Folsom)

Volunteered to Q when scheduled Q was not able to make it

Warm up

Core…30 seconds of each: Crunchy Frogs, Big Boy sit ups, X Cross sit ups, Dancing Chilcutts, Sweat Angels, American Hammers

4 corners around 2 tennis courts:

Crab walk to first corner, 10 Diamond merkins, Lunges to next corner, 10 sumo squats, Bear Crawl to next corner, 10 Carolina Dry Docks, Duck walk to next corner, 10 monkey humpers.

Rinse and repeat, increase 10 count exercises by 10 each time so finishing with 30 counts.

Finish with another core cycle.

No Mosey Here (Martha’s)

Disclaimer, warm up, and pledge

Some were excited some were terrified, a Q with no mosey…?

Core…30 seconds of each: Crunchy Frogs, Flutter kicks, X Cross sit ups, Dancing Chilcutts, Sweat Angels, American Hammers

4 corner about 20 yards apart:

Crab walk to first corner, 10 Diamond merkins, Lunges to next corner, 10 sumo squats, Bear Crawl to next corner, 10 Carolina Dry Docks, Duck walk to next corner, 10 monkey humpers.

Rinse and repeat, increase 10 count exercises by 10 each time so finishing with 30 counts.

Finish with another core cycle.

What’s red and smells like blue paint?

Red paint.

Really great weather this morning for the Downtown crew to shake off cobwebs from a rough Wednesday/Thursday beatdown(s). We aimed for competition form with a nice mixture of running and heavy lifting, some burpies, bear crawls and deep sea divers.

Warm Up:
15 Seal Jacks – F3 rule #1 – free of charge
10 Merkins – F3 rule #2 – open to all men
10 LBCs – F3 rule #3 – held outdoors — rain or shine, heat or cold
10 Squats – F3 rule #4 – Men who participate also lead the workout
8 Don Quixotes – F3 rule #5 – workouts end with a Circle of Trust

What do you call a bear that is cold? A: A burr.

Mosey around a few city blocks, then back to the pavilion.

PLEDGE

The THANG

4 corners: Bear Crawl staight aways, 10 Dying Cockroaches on the corner.
2 laps = 80 Dying Cockroaches & 8 Bear Crawls

kid comes home from his first day at school.
His Mother asks, “Well, what did you learn today?”
The kid replies, “Not enough. They want me to come back tomorrow.”

Mosey down to the Wells steps for some,
Deep Sea Divers – 5 steps, 5 reps, IC
Monkey Humpers: 10 IC
Dips: 10 IC

Mosey to the Pavillion

5 burpies

12 exercise stations: 4 PAX using cinder blocks: 4 PAX using half cinder blocks: 4 PAX using bricks

50 seconds on, 10ish seconds recover
Squat Press, Merkin, Dying Cockroaches, Lunge Curls (using the bricks/cinder blocks)

3 Rounds so each PAX can use a different brick/cinder block.

5 burpies

A police officer jumps into his squad car and calls the station.
“I have an interesting case here,” he says. “A woman shot her husband for
stepping on the floor she just mopped.”
“Have you arrested her?” asks the sergeant.
“No, not yet. The floor’s still wet.”

COT: Great time today, we look forward to friends & family this weekend and wish everyone safe travels and good vibes.

Let’s Go For Round Three

I turned 46 last week and my body is feeling every bit of it. Without the opportunity to stay in a Holiday Inn, the internet assisted my diagnosis of runner’s knee and heel plantar fasciitis. As they say in the playoffs of professional sports, “ain’t nobody they don’t have a little nick on ‘em at this point.” As your Weasel Shaker for the region, I count attendance (that is, if there is a back-blast to recognize your post…nudge, nudge, wink, wink) and for May I’ve only been present three times, officially. Unofficially there are two more posts from last week’s golf trip to the beach where Roscoe and I got after it about 9 am Friday and Saturday. Nothing like running on the beach, what a great AO Ocean Isle Beach can be. Back to the gloomy reality that I committed to Brown Streak as the QIC for the Goat today. With the nasty weather the past few days, I admit I was a little worried about the possible conditions that I could face and how many PAX would be alongside. I crafted two Weinkes and sealed them in plastic (great idea Stroganoff; only well trained minds from great institutions of higher learning are that prepared). The alarm sounded and to my delight, no rain! I went with Weinke #1 and packed a few coupons for the occasion.

The parking lot featured the standard cast of characters, well, except for the Site AO and the Burpee King. Fartsacking?? I can’t imagine on this balmy morning why they were absent, but who am I to say anything since I’ve posted so little, I’ll leave that to the regulars. More importantly we had the Mayor ready with new jokes and comments that fed the stream of mumble chatter. As the clock hit 0530, Dolph sent one of his trains by – I didn’t even call it before the PAX automatically dropped into 5 burpees. I surveyed the circle to see all veterans, short disclaimer: “modify as needed.” With those words of wisdom sifting through the minds, we stood to attention at the damp flag and gave it proper tradition with the Pledge. Now let’s begin the warm-up.

  • SSH IC x 10
  • Toy Soldier IC x 10
  • Side to side lunges IC x 10
  • Burpees 5 OYO (originally this was to be the lead off exercise, but the train bumped to the caboose (hey Mayor, did you see what I did there? We need to go on tour).

Let’s mosey, out of the parking lot and make a right turn around the circle for a short, and I mean short run. Today would be about cardio. If you want to run, you should have posted at The Pub. We circled to Main Street between the post office and office building where the wall would be in play. Two minute circuit with each exercise timed at 30 seconds. After a 30 second rest, we’ll repeat. A few ignored the tall grass while others used the building on the left opting for wet pavement.

  • Set 1
    • Mike Tysons
    • Wall taps
    • Wall sit
    • Turtle crunch
  • Set 2
    • Donkey kicks
    • Plank wall taps (think plank punch but tap the wall)
    • Wall sit but march your legs
    • Hip slappers (Whoopee you should’ve been there)

After a brief rest, I led the PAX on another short mosey around the corner building to the upper parking lot below the train tracks. Along the sidewalk of the building under the lights, YHC had labeled nine cones with two exercises each and the tenth cone simply said “run.” Fate works in mysterious ways. If I were a serious gambler, excluding Billy Madison’s NCAA pool, I would have bet money that no more than five PAX would have posted due to the aforementioned weather. So I didn’t have to remove any of the cones which allowed more exercises to work each area, specifically the arms – no soccer arms in this group. The PAX stood behind a cone and the runner took off for the stairs leading to a landing beside the train tracks. The initial call was 5 burpees at the top. Since this was a new routine that had not been timed, I quickly modified to 2 burpees at the top (apologies to Tesla and Linus as the lab rats having to do extra work). Once the runner returned to the PAX, everyone moved to their left one cone. We completed the following:

  • Set 1

 

  • Lunge R/L
  • Rifle squat holding weighed pvc pipe
  • Block curls
  • Plank jacks w/ shoulder taps
  • Lt. Dans
  • Block press
  • Merkin
  • Flutter kicks
  • American Hammer
  • Set 2

 

  • Mtn. Climbers
  • WWI w/ pvc pipe
  • Dips
  • Ski abs
  • Imperial Walker (it’s not just for warm-ups)
  • Block swings
  • Diamond merkins
  • Dollies
  • LBC

It was good work by the PAX. Special props to Mayor, displaying excellent form throughout. He can squat like no other. F3 should put him on a poster, maybe an info-mercial, stay tuned. Upon completing both circuits, we had a little more than 9 minutes to go. Like any mindful QIC of their PAX I provided options to fulfill the void. Burpees, Mary, or another cycle through the stations. Overwhelmingly the PAX voted for #3 so one more time through, only this time, Dolph sent a second train by and we obliged with 5 more burpees. For those attending Memorial Day, don’t be surprised if you hear a few train whistles as you make your way around. Back to the Goat. We pushed right up to 6:15 and made a dash back to the start for the Circle of Trust. We heard and offered prayers for Mayor’s daughter to find a diagnosis and healing, Tiny Tank’s wife and mother-in-law facing challenges, and Sargento’s mother-in-law battling dementia. Top Hat offered prayers for all of our PAX, especially those traveling this weekend for Memorial Day. For those PAX in town you have options to attend any of our three AOs. If you are on the injured list, you have options for the Pain Lab with Rudolph at GasHouse and Brownstreak hosting at the Yank. Monday morning at 0600 (note the time pushed back) Dolph will host The Murph in honor and memory of Lieutenant Michael Murphy, a Navy SEAL that gave his life for our country. This is a grinder but you’ll be among brothers that will give you the push you need. Thanks for the opportunity to lead.

Short Sale

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