Month: May 2017 (Page 2 of 6)

10 strong on a rainy afternoon at Midoriyama. Normally I will have an electronic Weinke but with the forecast for rain, I had to use a sheet protector on the printed Weinke. Let’s go.

Warm Up

SSH x 15 IC

Moroccan Night Clubs x 15 IC

Hillbillies or Imperial Walkers x 15 IC

Tool Times x 15 IC

Thang. Mosey across the road to the little cul de sac below the new parking lot for the walking path and circle up for DirtyMacDeuce. 4 sets of 3 exercises to 12 count reps, chest, legs, core.

Set#1   Merkins x 12 IC, Jump Squats x 12 IC, Flutter Kicks x 12 IC, run to the fork in the trail and back.

Set#2   Catalina Wine Mixer x 12 OYO (Plank down to Chilcut, back up with a Merkin), Monkey Humpers x 12 IC, Freddie Mercs x 12 IC, run to the fork in the trail and back.

Set#3   Burpees x 12 IC (gotta feed the Slaw), Mountain Climbers x 12 IC, American Hammers x 12 IC (Heard at F3… “I’m the only one that touches on these!”) , run to the fork in the trail and back.

Set#4   CDD’s x 12 IC (shut up), Lt. Dans x 12 IC (Squat with lunge, lunge. Count was all messed up, big shock!), Dying Cockroaches x 12 IC.

Mosey back to the flag. (I left out lots of “That’s what she said” mumblechatter mostly by… I will let you guess who).

Slaw had emptied his mancave and brought medium sized coupons for us. We circled up in the dryish parking lot for some “No Soccer Arms at Midoriyama” work.

Curls Single Count x 30

On Your Six for Chest Presses x 30

Stand Up for “We’re Not Worthys” x 30

Tried for 3 sets made it to 2 and 1/3. Tool Time was uncomfortably close to Canteen.

22 Merkins for the Vets called by Oompa Loompa. Gotta love the call by our Marine Oompa.

Pledge

I always like to share a word on my Q so I talked about the third “F” in F3, Faith. I told the guys how my faith had kept me from so many troubles in my life and guided me toward so many blessings. I asked that each man consider his faith and work to improve it for his family but also for himself. I know for a fact that God’s plan for each of us is way better than the plans we have for ourselves. I reminded our guys that F3 is great to help our faith and we should all try to be active in a church to get all that He has for us.

Announcements – Skeet Shooting, Saturday 27th 2 p.m.

Memorial Day Murph at Martha Rivers, Monday, May 29th 7:00 a.m.

Convergence Downtown Saturday, June 10th, 7:00 a.m.

After/Before Christmas/Holiday Party June 10th 7:00 pm at Whoopee’s. Let Whoopee know if you are coming $10 per person, $20 per couple.

Tool Time spoke about Speed For Need. Almost have 4 rolling race chairs. F3 Gastonia hopes to have chairs in the ChristmasTown 5K and the Community Run.

Prayer Requests – F3 Sherman in the loss of a child, Pockets was back today. Manchester victims. Each man here.

COT

Once again, I have a Q and it rains. As I sit there at about 0523 nobody showing up and I think I’ve got it made. Then comes one car and it’s Dolph. We start talking about grabbing some breakfast and some coffee and here comes another vehicle and then another and then another. Plans changed, let’s get it done. We moseyed to the covered walk to keep everyone as dry as possible.

No warmup…just Dora.

First one side lunge, lunge and the low slow squat. While Dolph and Gerber would run, I was with godfather, who has been missed, and anthrax. In honor of godfathers post, anthrax did a split lunge and said “I feel good” thinking he was going to get a cape. Well, I guess he just slipped on wet pavers. If you don’t get that joke, go to you tube and look up James brown cape.

There were some made up trains in Dolphs head and five Burpees were called. No one heard anything but he was happy and we take care of Mongo.

Before rocking into the second round of Dora, we take time to work on the glutes. It’s for the ladies. 30 downward dog leg raises as high as you can with each leg. Then two rounds of the sun warrior pose for a minute a piece.

2nd Dora was modified for times sake to 100, 150, 200. Exercises were Bobby Hurley, calf raises and mountain climbers.

Time is running out so we can Mary for a bit. 10 windshield wipers, 10 crunchy frogs, 10 WW sit-ups, 21 Freddy Mercurys IC that liked to start a revolt because anthrax wouldn’t stop, 20 lbcs and 10 burpees. Can anyone guess who called that last one????

Mosey back to the start, but this time for the finish. No flags up anywhere so YHC happen to be directed by the pax to ole glory on the front off the Mighty Yota with the Gadsden flag coming through for the pledge. That’s right…..Don’t tread on us.

There was some other funny stuff that took place, but I can’t remember so insert funny memories here [     ]. We ended up covering about 1.7 miles. Good to be back and not sick and dragging around.

Announcements: skeet shoot at rankin lake park 5/27 2:00ish, Whoopies Christmas party may quite possibly happen in June, but don’t get too excited.

BOM

im out -Mayorlove

We’re less than a week away and there are still spaces available for the Spartan Kids race on Memorial Day at the Jimmy Johnson Foundations Fit Fest in Fort Mill.

Event Page is HERE

Keep in mind, F3 Foundation has agreed to pay the entry fee for each child who is in foster care or a group home IF we can get at least one PAX to commit to cheering that kid on and checking back in with them from time to time to provide lasting support.

Right now we have two commitments.  I’m not sure if my previous attempts to publicize this have just fallen on deaf ears or I’ve done a poor job of promoting the cause, but here’s my buzzer beater/hail mary call out.  Let me know in the comments if you’re interested.

If you can’t commit to running with another child sign your own up!  HERE

Good way to be encourage our families to be active even if you’re doing the Murph in the morning and 12oz curls in the afternoon!

USE CODE PDMKIDSMHTS for a 10% discount through More Heart Than Scars

It was a great warm, humid, gloomy morning for a beatdown and 12 #HIM responded to the call.  No FNGs so standard disclaimer with no takers to go home

Pledge

Warm-up:

SSH x 20

Imperial Walkers x20

Don Quixote x 15 (for Whoopee)

Moroccan NC x 30

Merkins x 10

LBC x 20

Thang: Mosey to grocery store parking lot (as YHC promised no running – this was it)

Then proceeded with Deck of Death (Spades= Burpees, Clubs = Bobby Hurley, Diamonds = American Hammers and Hearts = Merkins) with a twist – When it was time for card to be turned the PAX had the option of trying to predict the suit – If the suit was successfully foretold then the number of reps was cut in half. However, if pax were unsuccessful at predicting suit then the number was doubled.  Kudos to Spiderman for his ability to count cards and save pax from numerous burpees and Merkins.  Unfortunately, Whoopee and MacGreggor were not so lucky subjecting us to 26 Bobby Hurleys and 22 Burpees.  52 cards turned just in time.

Mosey back to Pelicans for prayers and announcements

Announcements:

Once again Whoopee is teasing us with a Christmas party – June 10th (not sure if this is a pre- Christmas or post Christmas party) It will be at his house (Shhh its a surprise – don’t tell his wife) details to follow

June 10th is also date of next convergence Downtown

Relay race to be put together by PizzaMan

Murph on Monday May 29th at Martha’s – 7am

June 3 Gastone to guest Q F3 workout in Charlotte at Indy AO – come out and post to show support for our homegrown brother

Reminder – Speed for Need campaign is in full swing – @F3SPEEDFORNEED is collecting money for F3 inspired racing wheelchairs for children who have some form of disability confining them to wheelchairs.  @F3SPEEDFORNEED will fund and then push these children in races around the region.  Goal is to give these kids a chance to enjoy things that we take for granted AND to help F3Nation invigorate male leadership in the community

Prayer Requests:

Sherman’s brother lost a 1 year  old child suddenly to an accident – prayers for him and his family

Roscoe and his family

T- Square and his family

MacGreggor traveling back to China this Saturday

As always it was my honor to serve today – Until next time … Defib out

So you thought it wasn’t gonna happen…..well you were WRONG. We have a date and now all we need are the pax. You and your M (maybe that is your wife, maybe it’s your girlfriend…I’ll stop there) are invited to the Casa de Whoopee on June 10 for the After Christmas Party. It will start at 7pm and go until my M says it’s over (maybe a little longer). The cost is $10 per person ($20 per couple for you fellers from SoDa or NoGa) and that will cover food and beverages. Leave your 2.0s at home-this is just Pax + M. It should be a lot of fun so put it on your calendar and let me know if you are planning to come so I can order the food.

Saturday, June 10 at 7pm-??

$10 per person or $20 per couple covers food and drinks

Feel free to wear holiday attire (that’s for you Stroganoff).

I’ll send address at later date