Day: September 28, 2017

YHC hasn’t had a Q in a while and prefer to let others Q but it’s a good part of F3 that all of us take a turn leading so here we go.

Warm up to the sounds of a Def Leppard (the rock group) song! SSH, Cotton Pickers, Box Cutters and Squats all IC x 10. Even through relentless attacks on my counting ability, YHC persevered.

Pledge

Indian Run to the first soccer field with the last in line passing the football to the first and the first guy waiting for the group to pass and then passing to the first, etc. Dropped passes = 1 burpee… we did several burpees on our way.

The Thang

I always look to have a different workout each time I Q, so I “borrowed” some things from Stone Cold’s Wednesday morning Q at Snowballs/Martha’s House.

Get our coupons, half blocks in this case. Merkins, LBC’s, Curls with blocks, Chest Press with blocks,  SSH, Squats with Overhead Press with blocks, burpees, all x 5, then run a lap, repeat 3 sets.

Partner up, P1 runs across field while P2 does AMRAP of the same list of exercises as above.

Lunge walk half the soccer field with your block, drop block and sprint the other half, nur back, pick up block, lunge back to start. Repeat! That was tough! Put up coupons.

Frisbee Rules football. I think our team won but there was questionable officiating that made keeping score difficult. Somehow I took a direct hit to the face and Short Sale caught it for a touchdown, one of several he had! Freight wasn’t there so not much fighting or penalties.

Mosey back to the flag Indian Run style with football passing again and more burpees! Bad idea on the burpee penalty! Our young friend, 10 year old Batman showed up about this time very upset that we were finished!

22 Merkins for the Vets.

I gave a quick word on unity which is a large discussion right now. I quoted several scriptures that urge us to seek unity and reminded us that it begins at home and with our circle of influence. Don’t just quote it but try to live it and strive for it in all of our relationships.

Announcements, Prayer Requests, Huck’s quad, Our local Relay test run guys, injured, our country! Great push today in the heat and each guy brought it!

Moleskin –  There was a discussion about bearded millenials and it so happens that Sidecar may be too old to be one but Huckleberry maybe could be. Defib and I did this similar workout with Stone Cold but he didn’t seem to mind  the repeat. Thanks to Pizza Man for leading the planking for the six. Our new guy Brilliant is really getting better fast and I noticed he may sweat as much as me. Swimmer had a new bike which he decided to try to ride out of the back of his truck. It didn’t end well but no broken bones. Swimmer, Canteen and Sister Act got in some EC biking on the trails. Blart and Ash Pond didn’t fight during football so that was good. Oompa Loompa was pushing hard even after his Tuesday beatdown! Great to see Short Sale on this side of the county! Thanks for the opportunity to lead!

9 HIMs showed up for another late summer like beat down by stations at the Storm Tuesday morning in the ever present gloom. It went like this:

COP

SSH X 20

IW X 20

Copperhead squats X20

Merkins X 15

Mountain Climbers X 20

Mosey to the center of the lot for four corners action. Count off by fours

1s – 1st corner, 10 merkins

2s – 2nd corner, 10 flutter kicks

3s – Jump squats X 10

4s – LBCs X10

After completion, run back to the center and 5 burpees. Rotate to next station. Rinse and repeat two rotations.

mosey to the schoolhouse.

15 SSH, slalom bear crawl through concrete obstacles, 15 dips. Repeat 5X

Next round:

20 dirkins, 10 step ups each leg, rinse and repeat 3X

Wall work:

People’s chair

airpresses X 20

Parking lot work, burpee suicides

Run two lines forward, one back and do 2 burpees. repeat to the 1st island

Coming back, same protocol except insert 5 squats for 2 burpees.

Mosey to flag for short Mary:

Rosalita X 20

SSH X 10

Flutter kick X 20

SSH X 10

LBC X 20

Done!

NMM: Great group out here today and great work by everybody. In a world seemingly gone mad it is great to have F3 to be a rock and a refuge for body, brain and soul building , an affirmation that we are here to do good in the world and get better. Reaching our full potential is hard but guys willing to get up and come out have the stuff to do that with. It is our call to do so.

The subject of “Q” came up and I am willing to co Q with anybody to get them started. That is how I started and I recommend it. Do it once and it just gets easier. And better. And you get better too! Try it, you’ll like it! I promise.

See you in the gloom.

Tesla

You ever feel that tug from God – challenging you to do more, say more, feel more? I think it’s fair to say we all do. For me, I felt that tug to declare God as our ROCK and REDEEMER at the GOAT today.

So… Each of the men were given ROCKS to be held and incorporated into the WORKOUT, challenging each of us to take it to the next level.

THE WARMUP (in Cadence – 10 reps of each) – Toy Soldier, Side Straddle Hops, Imperial Walkers,  Merkin Shoulder Taps…And then each grabbed our rocks and MOSEY over the two bridges and to the other parking lot.

THE THANG (15 reps, 3 sets) Rock Suicides with 1) Rock Curls and Gorilla Humpers AND 2) Peter Parkers and Rock Curls… And we MOSEY to bridge doing a Rock-in-hands Billy Run, last person sprinting to front…

At the first Goat bridge, we TRIPLE NICKLE with 5 CDDs run over bridge to GOAT entrance 5 Burpees, 5X…EC running and doing exercises with Rocks in hand. We get in a 10 count and count-off, then get a quick Merkin-Stretch rotating between extensions – Right Arm/Left leg, Left Arm/Right leg, Left Arm, Right Arm, Left Leg, Right Leg, ReguLAR… Some other OMAHA shenanigans from here, LBCs, SUPERMANs, Side Straddle Hops, Toy Soldiers…And then, we MOSEY back to our starting position…

From God is OUR ROCK and REDEEMER To God so loved the world that He gave HIS ONLY SON, for you and for me…

John 3:16 exercise – 3 exercises, 16 reps, as fast as you can. LBCs, Wide Merkins, Jump Squats

Conclude with 10 second countdown Wall Sits and a 10 count of Wall Mountain Climbers…

THE PLEDGE

Prayer Requests – PAX of F3 active and inactive, our political leaders, our country. Personal update – my Dad’s bone scan came back negative, so praising God for this, thanking all who were in prayer!

Thanking God for each of you and that he is OUR ROCK!

SLIM SHADY