Month: June 2017 (Page 3 of 5)

As the one of the few afternoon F3 AO’s at Midoriyama with the temps getting much hotter, I fully expected a smallish crowd today but 15 guys showed. Defib coming in early for an EC run towards Lowell. Pizza Man running the trails a little longer than he expected and Lil Sweet mountain biking all before the workout. Whoopee coming in hot so let’s get started.

Disclaimer. Modify as necessary. Don’t get too hot.

Warmup

SSH x 10 IC

Don Quixotes x 10 IC, not natural, serves no purpose he says

Hillbillies x 10 IC

Box Cutters x 10 IC

Mosey to the soccer field bleachers

Triangle for Arms and Chest

Station 1 Dips on the bleachers x 25 single count

Station 2 Coupon corner for Curls x 24, On your six for Chest Presses x 25 (Thanks to Slaw for bringing the extra coupons so no one was left out!)

Station 3 Far corner for Hand Release Merkins x 25, my version, which were much easier but I was corrected by the Nantan and we got it right the second round.

After the Hand Release Merkin fiasco, mumblechatter was at an all time high when I called for the previously tweeted about Leg and Core work with Wilt Chamberlains. Wilt was known for, among other things, scoring 100 points in a basketball game.

100 LBC’s, run across the field

100 Squats, try to run across the field

100 Flutter KIcks, (50 each leg) run across the field

100 Lunges, (50 each leg)

Mumble chatter was greatly reduced.

REPEAT Triangle Stations for Arms and Chest

It was at this point the Q had a choice, a third round of the Triangle or an option I really need but don’t care for. With my extra Q strength, I called for a mosey to Dog Park Hill.

Hill Climbs

Climb the hill, touch the fence, back down the hill for 5 WWI sit ups. Repeat x 3. Ouch! Way to push guys! At least the hill was in the shade! Mosey back to the soccer field.

Frisbee Golf Rules Football

With a few minutes left, we played Frisbee Rules Golf Football where the competition was pretty good. There were pass interference calls, roughing the passer and illegal use of hands (that was on Tool Time getting too close to Canteen), but a fun game. Mosey back to the flag.

22 Merkins for the Vets led by Oompa Loompa!

Pledge

Short word about being ready for the changes that life throws at us all and to remember to lift each other up as we are all going through things that need prayer! Being stronger in each of the F’s (Fitness, Fellowship and Faith) helps with those changes and I can testify to that.

Announcements: 4 Miler on July 4th with Speed for Need. Tool Time and Pizza Man are entered. F3 Gastonia planning to run ChristmasTown 5K with Speed for Need also. New F3 Gastonia website coming soon. Big thanks to Floppy Disk for making that happen!

Prayer Requests: Traveling Pax, Coach K asked for prayers to help his cardio get better. Lift up each other.

COT

• I am always glad for the opportunity to Q, not because I am good at it but because it forces me to lead. It forces me out of my comfort zone. It forces me to plan. It forces me to push a little harder. Thanks to all the Midoriyama Men! Iron Sharpens Iron!

1 Corinthians 16:13   Be on your guard, stand firm in the faith; be men of courage; be strong.

It was the minute before beatdown, when all through the PAX, only four HIM were stirring and none could relax. For Whoopie told one of them th’evening before, that he would show up at the Pub for one more. He must have been nestled all snug in his bed, as visions of Caroline danced in his head. And we happy HIM entertained for a time, the notion of running to Audubon Dr. 1299; to raise on his lawn and in cadence a clatter, so he’d rise from his bed to see wha’ t’was the matter; away to the window he’d fly like a flash, tear open the shutters and throw up the sash, and the moon on the rear of each HIM would he see, th’ monkey humper salute giv’n w/ glee…

… and then we thought better of it, and ran in the other direction. 5 mi, 45 min

A pleasure to be with you happy few.

Monk

YHC showed a little before go time to place the COUPONS this morning. Mayor helped out with the sandbag and got caught dumping out sand by TinyTank. The tire was placed where most of the Pax would see it on the way in and get them excited or scared. No one seemed to comment either way. Oh well. 5:30 struck and we got started after Tophat tied his shoes.

No Warmup

Thang; Mosey to entrance gate at the Football field for 10 tire flips each pax and other pax perform Circuit of 5 burpees, 10 mericans, 20 SSH, 30 LBC’s, 40 Flutter kicks. All pax repeat circuit until each Pax flipped the tire. Mosey approx. 1/4 mile to 55lb Kettle bell for 10 curls each pax and rest of pax performing the same circuit. Once complete mosey 1/4 mile to 7′ log for 10 over head press by each pax while others performed the circuit. Mosey again to the sandbag for bearcrawl bag drags; out 5 and back 5, while others performed the circuit. Next Round was for speed, with time running out we modified to 5 reps at each station and had to skip the 2nd round of bear crawl bag drag. We almost had 1.5 miles. #DRP

Moleskin; This one still needs some tweaking but YHC will get it honed in. Next run will bust Pax into groups of 4 to 5. Not to much mumble chatter until the Pax were on the second round of the circuit while everyone flipped the tire. Once off to the kettle bell the chatter was constant. Tiny Tank called the Mayor out for taking his gloves off at the Log OHP, nicely done TT. The Mayor came back with the Tuna 200 call out and it led to Wheezy being called out to run the Tuna as well. The stations may or may not have been Too Far Apart. There were some sweat imprints left by all at each station as we performed the circuit. Constant moving is the main goal. Great work by all Pax.

Pledge

COT; Namorama, Announcements, Prayer requests

BOM; TopHat took us out.

Men, the 3rdF that Roscoe shared with us on Saturday hit me pretty hard. Helping the fellow man. Each one of us has been one or the other of these 2 men or both. Helper or Helpee. It doesn’t take that much time or effort to be the Helper. I challenge us all to be the HELPER. As always it was an Honor to lead you men.

The title goes a lot better if you sing the Oompa Loompa song along with it.  From the man’s own words:

No Rudolph, so left stranded on Isle of Misfit Toys or…Isle of Unfit Boys to keep with theme of Whoopie’s Christmas Party

Q: Oompa Loompa

PAX: Huckleberry, Tesla (Respect), Oompa Loompa (Respect), with partial credit to Pockets who scratched at the break

Q Freight started workout with burpees OYO (for real?). Turned over to Q Spiderman, who made us do side straddle hops and something else before the group of 34 ran off, leaving just the Pain Lab participants.

Walk to my trunk for coupon (cinder block) overhead shoulder press while walking approximately 100 meters to other parking lot. Approximately 1 minute per exercise plus 1 minute per stroll.

Did 25 merkins IC on block. Walk back to other parking lot holding coupon straight out.

Did 50 LBC OYO.  Walk back to other parking lot lifting coupon behind head.

Did 50 squats OYO. Then back to parking lot, walking curls with coupons.

Did Scissorkicks. Walk to benches for 25 dips in IC. Tesla and I shared wisdom to Huckleberry

Did 25 merkins IC. Walk back to parking lot with coupons over head

Did 50 LBC OYO.  Walk back to other parking lot lifting coupon behind head.

Did 25 mountain climber IC. Did something with coupon that I forgot while going back to parking lot. Talked about male issues and became lost the rest of the Q

Did 25 merkins. Walk to benches for dips. Walk to parking lot with coupons.

Did 50 LBC with feet on ground OYO. Walk to other parking lot with coupons.

Did 20 squats. Left coupons in place to join the 12 Days of Christmas.

12 days of Christmas: lap around pavilion, 2 jump squats, 3 merkins, 4 LBC, 5 burpees, 6 Side straddle hops, 7 Moroccan night clubs, 8 ?, 9 ?, 10 ?, 11 ? and 12? Sorry can’t remember the rest.

Pleasure to lead this fine body of men and look forward to my next opportunity….

OK guys, this won’t be long.

We finally had the After Christmas Party. Wish we had done it sooner (so I would not have caught so much harassment), but I think it went really well. The PAX started arriving at 7pm and over the next 45 minutes or so, all arrived mostly with their M’s. There was great food (thanks Portofino’s) and beverages (thanks Budweiser, Coke, and my M for the Sangria). The arrival of Mayor and his M couldn’t have been timed any better-he walked in to us singing Happy Birthday to him. Thanks also to his M who brought cupcakes from a place called Sugar Fix-good stuff-if you didn’t get one, you missed out. Then, as if on cue, Monk (just back from visiting with the Pope) and his M step through the door right in time to bless the food before we ate. It was great seeing everyone outside the gloom and meeting the wives. Later in the night, Stroganoff presented me with a plaque and some other interesting things for my role as Nantan last year. The skull cap and whoopee cushion keychain will get some serious use-already used the keychain a bunch (at least that is what I am telling my girls). If I had less of the beverages, I would have had a more reasonable response. I was not expecting that and in all sincerity, I really appreciate the kind words and the plaque. This F3 thing has meant so much to so many of us. If I had been prepared, I think I would have said something like this:

Thank you so much for giving me the opportunity and supporting me during my time as Nantan. It was really cool watching our leaders in Gastonia grow this cult-it IS a cult-I looked up the definition: a relatively small group of people having religious beliefs or practices regarded by others as strange. My M and 2.0s think I am very strange and since we are out there together, my assumption is all of our M’s and 2.0s think we are all strange; therefore, we are a cult.

Of all the things I love about F3, it is getting to know all of you that I enjoy the most. Outside of F3, I am pretty sure I would have no other reason to get to know many of you-our circles really would not intersect and with everyone’s busy lives, something else would take over the time we have spent with F3. Also, if we did, by chance, come across each other, it would be much different-no time sleeping outside on a basketball court in the mountains during the BRR, probably no running through the park in Belmont chasing Roscoe with a sword and red cape, absolutely no way I would wear a pumpkin outfit on Halloween while we ran around like a bunch of idiots, I wouldn’t hear any incredibly stupid jokes at 0545 in the gloom, and certainly no slip and slide on a football field in 60 degree weather causing numbness in my hands until my second hot shower around 3pm. OK, maybe the slip and slide but probably not the other things. Each of us is our own unique person with unique characteristics that make us who we are. As a group, we are powerful and as we continue to grow, I know we will harness that power to do great things. My challenge to each of us is this: Look for ways to impact others and try not to miss those opportunities. We heard at Roscoe’s 3rd F at the convergence the other day how Mr. Brown was impacted by 1 conversation with his high school principal then went on to affect so many others over his lifetime. Use your brothers to help with this impact-it can be something small or large. If you get an idea, go for it. Grab a few of us to help and run up that hill full speed with everything you have. It’s ok to fail, it’s ok to fall down, it’s ok if it does not work the way you expected. We will all be better for it in the end. Be the spark that gets the fire started and see what we can do as a group. Thanks again for being part of this cult. As much as I hate to exercise in the morning, my day just is not right without seeing at least a few of you.

Longer than I expected, but there it is. Merry Christmas.

Whoopee