I’m not talking about the pill or powder form, I’m talking about supplementing couch time for burpie time.  Kind of like this morning. I’m pretty sure every PAX that showed, had their fill of burpies for the day, supplementing them for big fat sugary delicious doughnuts and warm coffee in bed.  We did some working out like this here below.

Pledge

Slaughter Starter – 20 Burpies
50 Side Straddle Hops
Merkins 10 IC hold it…… Plankjacks 10 IC hold it…… Mountain Climbers 10 IC
Side Staddle Hops 20 IC, Squats 20 IC, Bobby Hurleys 30 IC
Dying Cockroaches 30 IC,   Flutterkicks 30 IC

Let’s Mosey

Mike Tysons on the wall 10 IC
Hip slappers 10 IC
Wall Sits…March…..add some speedbags……..continue for 1 minute.
Mike Tysons on the wall 10 IC
Hip slappers 10 IC

Let’s Mosey

Pair up:
100 Merkins
200 Sumo Squats
300 LBCs
Other Pax runs hits 2 burpies – Switch

5 train burpies

Let’s Mosey

Don Quixote cut short via viscous monkey humpers from Woopie and Rosco.   Don’t leat your monkeys around those two.

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Announcement, COT

Q: Why do milking stools only have 3 legs?

A; The cow has the utter.

Siete pax se reunieron en la penumbra para un miercoles por la manana golpean hacia abajo.

The goal was to post the BB with a full Spanish update.  With  spell check and other technical difficulties, that would take all night.  No time for that.  So here goes.

The thang as best that I recall:  The pledge followed by warm up:  SSH x 20 IC, LBC’s x 20 IC, Merkins x 10 IC, Moroccan Night Club’s x 10 IC.  Mosey towards KFC to pick up some rocks and on to the old HT.  Put the coupons down to start.  Up first, run to the loading dock, jump up, bear crawl down the ramp, run to parking lot and do 20 squats.  Rinse and repeat times 5.

Mosey towards the Food Lion, pause for 10 burpees, then continue towards car wash.  Borrow the curb for dips x 15 IC and derkins x 10 IC then rinse and repeat.  Mosey to Union Rd and detour to Dollar store.  They have a nice parking lot so YHC figured would do some Mary, 20 WWI sit ups, 20 LBC’s,  60 seconds of PC planks, followed by mtn climbers x 30 – rinse and repeat.  Recover and mosey back toward old HT.  Midway stop for 10 burpees.

Back to reclaim our coupons.  Partner up, on the ground with backs to backs , pass rocks in a full cycle x 20 then run to 2nd light and back.  Rinse and repeat times 3.  Quick 10 count and then shoulder presses x 20 into lunge walk with coupons to 1st light and back.  Seems like we  did that 3x’s.  Whoopie kept with a quick count off 5, 10, so we just continued.  Finished with a quick balls to the wall for a minute.  Time was getting close, mosey to return rocks and then jail break back to snow balls.

Moleskin:  Great work by all. It was a pleasure to lead.  A quick shout out to Snow Man, who posted for the first time a week or so ago.  He’s focused and putting in the work.   A great example for all of us to keep pushing and digging forward,be it life, a work out, job or whatever.   On a related note, Q power is real.   I always heard that but it took experiencing it to truly understand.  If you haven’t Q’d or posted in a while, only you can make it happen.

Till next time – Turtle Man

YHC had to plan for quick beatdown this am at #GoatIsland because of an event at work.  It came to mind on the way over and at 0530 there were 8 more Pax ready to go.  No FNG’s so straight to the warm up.

CDD’s IC

Mosey to the VFW wall for 1 minute of Hipslappers.  Run past Floyd and Blackies to stoplight, .25 mile. 1 minute of flutterkicks, run back to the VFW parking lot for 1 minute of squats.  Run back to the stop light for 1 minute of mericans.  Run back to VFW for 1 minute of burpees.  Run back for 1 minute plank.  Run back to VFW.  Then YHC handed the lead off to Gastone and all I know is there was more running involved, but backwards.  Nice work this am men.

Mayor started the mumble chatter at the hipslappers with a comment about the past weekend results of the burpeethon, ( little did he know the hill we were getting ready to run up and down for 2 miles) and then there wasn’t much more.  There were discussions about how to handle a turd at one point.  #showtoknow.   Great effort by all Pax.  #ISI  Thanks to all Pax for coming out.  Nice to have a good crowd post.  I’ll be looking for you in the future.  Slim Shady has the Q next week, so come out and see what he can deliver.  It’s an honor to lead you men.

That’s just about everything we did, minus a little mosey and calf raises. We had to Omaha the entire workout to accommodate the PAX hitting the burpee-thon the next day.  I had to save all the burpees for the next Friday workout.

I’m a little hazy from the week gone by so with the best of my ability this is just about in the proximity of what maybe we did.

WARM UP:  Side Staddle Hops, Merkins + Planjacks, Squats, Dying Cockroaches, Flutterkicks

THANG:

Mosey a few blocks around to the Wells Fargo.

Monkey Humpers,  Dips,  Deep Sea Divers,  LBCs

Cross the street and head south.

Find a corner and hit some Merkins,  Squats and  Flutterkicks,  Plankjacks.

Mosey a little more to PCCS steps.

Dips 10 IC , Calf Raises 20 IC   x 3

Mosey up the road to grab a few more merkins, lbcs, a 5 count of burpies,

There’s a few things I left off as my 42 year old body doesn’t want to remember.

This Friday will be a doozy, I promise you that.

Pledge

COT: Gastone, mother in law, Easy Rider family members, Florida,

After noticing the challenge from Gastone to Bulldog about 100 burpees, I sprung into action to Omaha my Weinke. I probably shouldn’t have mentioned it on that social media deal Twitter, cause the lack of personnel was obvious this AM at Folsom. So, I roll into the gloom and to see that no other PAX were present. 5:20 hits so I hop out the truck and figure I’ll have myself a solo post. Wait…..off in the distance I notice 2 unidentified Folsom rats. Looks as if these 2 were doing EC prior to the Q. YHC stretches while keeping the optics clear. I shall mosey, hit the tennis courts, nice and smooth now, for a few laps and over the horizon are headlights like the sun was about to rise. There’s my old chum, Sparky.  I was quickly informed that the rats I spoke of were actually women who apparently want to do some FIA but most likely have never heard of FIA. Aight 5:30.

mumblechatter about the previous night’s Twitter rambling

warmup

mosey up to the tennis court for 2 laps or so,

thang

pick a corner for 20 burpees OYO, on your six for 30 LBCS OYO, recover then mosey around the courts to the sixth corner, I know there’s only 4 but pass through jail them keep getting it, stop for 20 burpees, 30 LBCS, recover, mosey 7 corners stop for 20 burpees 30 Lbcs, mosey 7 corners 20 burpees and 30 lbcs, mosey 6 corners for 20 burpees and 30 lbcs, since Bulldog had abliged to the challenge of 100 adding 1 for EC, we added 2 more. Mosey around and back down to the parking lot. Hmmmm……..no SHOVEL FLAG??? Welp, lets mosey to the park entrance for the pledge. Then take off and mosey back to start. Well, we went over about 3 minutes but, we knocked out 102 burpees, 150 lbcs, and logged in 1.9 miles. Not bad?

COT As men, we are all tempted and challenged by the grit of sin in our society. We need to focus on what God intended, which is “reach the lost with the Gospel!” When we focus on that, the battle with sin becomes easier. We will never be capable of wslking in glad submission to Christ, flawless, but we should strive in our hearts and minds to have self control over temptation. We are going to fall, but get up, God loves us no matter what!! We will learn from those failures and in reality we will become stronger in fighting them!

Prayer YHC took us out

mokeskin

It seems pretty stupid to get up at 4:30, get dressed to go hang out with a bunch of dudes, sweat a little bit, and socialize, right? Well, yes, getting up at that time for anything is pretty stupid, but what F3 has established that falls into those 45 minutes to an hour is way more than some social gym time. We are Men in our community. Men are meant to be strong and lead not only within our homes and churches, but also in our communities. What better way to call out those men in our community than offer free workouts and manly fellowship? Thanks for all you guys who push me, encourage me, and bust my chops when I slack or fartsack. That’s breeding leadership. Always a honor to Q, great work men……..I mean Sparky!

10 HIM showed up for a blockbuster.  There are a few workouts that I really like to do.  99, the vern and the blockbuster.  Today I modified the running in between as an experiment to see if it could be improved on, but looking back, I didn’t care for it and will go back to the basics.

What we did:
No warm up, just a mosey around the parking lot up to the blocks, circle up and start.  10 OH squats, curls, tricep extensions, front raise, good mornings and chest press.

In between each set, you typically run either a 1/4 mile or 1/2 mile.  What I tried to do was add some other work so one person would run to the gate and back (+/-1/4 mile) while the rest of the pax did flutter kicks.  So on and so forth.  Next runner went and we did LBCs, then plank and some french fries.

Then we teamed up and as the pax would say about YHC, poor instruction was given when I said double up, I meant each pax did 20 reps, not putting themselves together and doing 10 each, but I can learn from this.  One team runs while the rest do lunges, then a bridge after the second set of team work was done.  There was some modifications made as needed by some and we were out of time.

Time to put the blocks up, circle up and discuss the run back.  Not wanting to hold anyone up, I released them for the fastest lap around the parking lot to the flag – some got EC and ran around the school.  Just enough time for 60 seconds of Rocky Balboas and wave of merkins to 5.

Finish with the pledge.

Prayers were asked for Slim Shadys dad and a negative bone scan and Pax you haven’t seen in a while.  Its encouraged to reach out to any of those you know havent posted and be the one they can turn to that will hold them accountable.

Moleskin – While trying to do something new, it really didnt work.  We still got a good workout and I felt my internal mind telling me that I can still improve on leadership skills.  I promise to do better next time men, but it was a pleasure to workout beside you.