Month: November 2017 (Page 2 of 6)

The regularly appointed time for today’s workout was delayed until 7am due to the fact that it was Thanksgiving! Hope you guys enjoyed the extra sleep. This holiday can be minimized or overlooked sometimes but it is a important day to reflect and recognize all that the Lord provides us. We should never take all of our blessings for granted, especially one as awesome as the opportunity to work our bodies. Let’s get it on!

Pledge of Allegiance

Warmup

Goofballs x15IC

Shoulder Presses x15IC

Grass Pokers x10IC kind of

Mosey up the road but then a quick about face down to the bridge to Goat Island.

Thang part one

Bear Crawl the wooden span of the bridge to the other side. Once the six arrives perform about 10 Fairy Jacks IC. Then karaoke to the bridge at the other side of the island. Crab Walk the span of this bridge and plank for the six. Mosey across the bridge then karaoke to the other bridge, cross it for more Fairy Jacks. Bear Crawl the length of the bridge again and plank for the six. Skip (yes like when you were a kid) all the way to the other bridge.  Crab Walk this bridge again then mosey down to the parking lot.

Thang part two

Doracides – Partner up and do cumulative 100 World War II situps, 200 Peter Parkers, 300 Dying Cockroaches and 400 LBCs. While partner 1 exercises the other does suicide runs to the first light pole, then the second, then to the end of parking lot (not the next light since there wasn’t one!). This six pack maker should help with the mega meals we were sure to indulge in later on.

We finished with just enough time to mosey back to the start.

Announcements and Prayer Requests

Great work today men. I’m still sore. You are all awesome and I am Thankful for you friendship!

7 HIM blew back the covers of the fartsack to show on a cold brisk morning at the Yank. Our resident mumble chatter (Tool Time) getting over his sickness, I was sure to get a laugh or two. Orangeman showed with a surprise FNG, his twin brother, up from the Atlanta area. The morning was sure to be fun! With Broke, Slim Shady and DR Seuss ready to go as well we started.

Warm up. All in cadence

10 x goofballs

10 x SSH

10 x Cherry Pickers

10 x Flutter Kicks

10 x WW1 Sit-Ups which I found that our PAX didn’t want to help with my in cadence count

Mosey to the corner of Woodrow and North Main and stop. I found myself telling the PAX that the next few exercises would sequential.  starting with the honor of the 12 disciples.

12 x Hillbillies

Mosey to the corner of Woodrow and North Central and stop. In honor of our veterans we did

22 x Merkins

Mosey to the corner North Central and West Myrtle in front the school and stop. In honor of my favorite book. The Bible. Which is made of 66 small books.

66 x LBC’s

Now that my sequential part had taken a hit by our shy PAX we moseyed down to the ball field behind Belmont Middle School for some ab work. Robbing some moves from Tool Time’s back blast we completed

10 x Oblique V-ups each side

10 x American Hammers

10 x WW1 Sit-Ups

10 x Crunchy Frogs

10 x Freddy Mercury

10 x Dying Cockroaches

Rinse and repeat. After more sarcasm about my sequential remark I asked for anyone to guide us on some yoga to help stretch us for the 5K. Slim Shady stepped up and guided us through some yoga plank moves. Being halfway through the workout we devided into teams and played some Frisbee rules football. Not keeping score we had a blast chasing a slippery and hard football around. 15 Min. to go, we mosey to the picnic shelter for some merry. Everyone took a turn calling out an exercise. A few Burpees, Al Gore, Step-ups, Derkins, Diamond Merkins, Cherry Pickers, and some Dips, we mosey to the statue for the COT and naming our FNG.

Annoucements

Speed for Need tonight 5K if you are not running, please come support

Christmas party Dec 1st

Convergence at the Shield Dec 2nd. Bring toys for Operation Sweet tooth

Pizzaman is collecting shoes

Prayer request

Slim Shady and M on new baby

All our PAX and traveling family members.

That we can spread the message of God’s will. That we can impact more men in our area.

Thank you brothers for helping me everyday and for letting me spend time with you for an hour of your day. Aye!!

It was nice to see Whoopee tweet asking if anyone would be in the Sunset Beach area over Thanksgiving since I would be at Ocean Isle Beach with the family at the same time.  I immediately responded that I’m in……..not sure it was the best idea.

After some early recon, we agreed to meet at the Sunset Beach park near the Sunset Beach bridge on the mainland side.   Can you tell I’m stretching out the text of the backblast?

We arrived at the exact same time.  It was dark.  Whoopee immediately declares, “It’s colder than I expected.”  Hmmmm…..there’s an app for that.

Having only driven past this park in the past, I was not sure what we were getting into as it was not lit at all.  Regardless…..let’s get after it.

Short mosey around the walking/running path for some warm up:

SSH X 10

LBC’s X 12

The Thang

A photographer shows up about this time (apparently to take some pics of the sunrise), it was still dark and I think we scared him pretty good, especially in my F3 Ninja gear.

Mosey over to a memorial for local veterans for the Pledge and our first round of IC work:

Merkins X 15

LBC’s X 25

Squats X 15

Rinse & Repeat

Mosey around the length of the path back to the Memorial for round 2:

Dips X 15

Flutter Kicks X 25

Lunge Walk along the path for….I think about 20 miles

Rinse & Repeat

Mosey around the length of the path plus some to get to the other side of the park near the waterway for Round 3:

Derkins X 15

Freddy Mercury’s X 25

Step Ups X 15

Rinse & Repeat

Mosey around the length of the path back to the waterway side location to finish off with a set of each of the previous exercises IC:

I believe it was during this Mosey that we realized the  photographer was dressed like a Teletubby, specifically Laa-Laa (the yellow one).  He really was decked out like this.  If you are not familiar with the Teletubbies, Google it…..you will be amazed and probably creeped out as I was when my kids briefly watched the show.

Merkins X 15

LBC’s X 25

Squats X 15

Dips X 16 (lost count)

Flutter Kicks X 25

Lunge Walk another 20 miles

Derkins X 15

Freddy Mercury’s X 25

Step Ups X 15

I believe it was just before the last set of Freddy Mercury’s that the photographer’s phone started ringing, it was some glorious bagpipe music and I asked him if he was Scottish.  He replied no and that he just wanted a ringtone that was loud and obnoxious so I replied, “Oh, you mean like Whoopee?”  Whoopee proceeded to count out the reps in a ‘not very accurate’ Scottish accent.  All I could envision was Fat Bastard from Austin Power’s fame.

One last Mosey around the park path and we’re done.

I just realized we did not officially do the COT even though we did have an informal prayer request section.

The Moleskin

Not sure I would have ever imagined getting in a workout such as this during a Thanksgiving Holiday trip to the beach with the family.  I have ran before but not really gotten in a workout like this before gorginig myself with food.  Thanks for the push Whoopee.

I have said this before, but I am very grateful to F3 Gastonia, F3 Nation and all my F3 brothers.  You guys have changed my life in a positive way.

We all have the struggles of leading families,  work, community, etc. but we also have a lot to be thankful for.  I know I do and I do not remember this enough.

I’m looking forward to the next workout.  (Probably tomorrow)

Until the next one.

Aye!

Stroganoff

YHC was optimistic about the turnout for a turkey day serving of breakfast in the gloom. A few loyal Folsom PAX had already claimed their deer stand as preference over the AO…….which may have been a better idea. Rolling in, I see Pizza Man in stride doing some EC prior to the Q. Not long after PAX start rolling in. The Twitter message about Midoriyama not meeting brought out a handful their finest and even Nantan himself. After some good ole fashioned fellowship and how-do-ya-dos, it’s time to go to work.

Warmarama

SSH, monkey humpers, all x12 IC, with all the mumble chatter and sarcasm it was hard to focus on the non existent weinke. So, let’s just do this.

thang

mosey to the park entrance for the pledge, wait, not so fast Pizza Man, on our six for LBCs x20 IC. Ok now, the pledge, haha. Ok, mosey across death highway to our local neighborhood Walmart. While in pace, much chatter about going in where it’s warm to workout, cabbage curls, laps around the store, etc. Although it was very tempting, YHC had a limited time and what was not sure about what was about to go down. Continue to mosey around the back of the store and finish up by this nice looking hill. Ok, not that hill, but the one next to it, which kookier a fair bit safer. Ok, 11’s. Mike tysons on the curb, up the hill for burpees. Yes, much mumble chatter, this idea seemed great on paper, which it never made it to paper. Finally, recover. Mosey on up to the front of the parking lot for some calve raises, or calf birthing, a PAX commented. 20 IC. Mosey on back over to the Folsom horse track for step ups and arm squats x15 IC rinse and repeat. Let’s take the long route and mosey back to start. 22 Merkins for the Vets.

announcements, Xmas party Dec. 1, Xmas town 5k Saturday(be there early to help setup), Convergence at Gashouse Dec 2.

quick around the horn to mention what you’re thankful for, then YHC lead in prayer

nice work men, honor to Q and to have you guys out there encouraging me to push harder. Freight seemed to be very excited this AM, very talkative, at some points QIC lost train of thought. Made for some good laughs. Pizza Man learned that train horns are not a sound wave very familiar to Folsom. YHC learned Blart skipped a 30 year tradition of hunting Thanksgiving morning just for my Q. Thanks bro, and PAX also learned much about moist Stroganoff, which is where the train of thought left. There were many topics of discussion that were on the way downhill or already there when the Q had to ring us all back in, but again, good times. Have a great Thanksgiving men and thank God for the precious gift of His son, Jesus. Aye!

Gloom. For those not in the habit of posting regularly of late, finger pointed squarely at YHC, it takes unusual effort to get up the gumption to show. This morning there seemed to be many PAX who said they haven’t posted in a while. Great to see you out men! This is what I remember.

Semi disclaimer given, I’m not a professional.

Pledge of Allegiance

Warm Up:

Goof Balls x10 IC

Hallelujah Don Quixote’s x10IC

Hallelujah Squats x10 IC

Mosey down the sidewalk to the building in the middle of the baseball fields for a quick Dora 123. Gastone led the count off and we had 11 this morning. Partner up and the PAX performs cumulative reps of 50 Mericans, 100 Jump Squats (these sucked) and 150 LBCs. While partner 1 exercised, partner 2 would bear crawl around the building. This was lots of fun. During one of the circuits I made my first incorrect PAX name references. This would be a recurring theme. Proof that I need to show more regularly than I have of late.

We finished this and moseyed around the way to the parking lot near the playground. YHC then led the PAX on a demo route and naming of locations for the next event. This explanation turned out to be more tedious than expected.  Next exercise, the Figure 8. Let’s get it on! At each location, in a figure 8 pattern, the PAX would perform 10 reps of the following exercises.

• Dips
• Bobby Hurleys
• Mericans
• Flutter Kicks
• Monkey Humpers
• Bobby Hurleys (for the return trip)
• Mericans again
• World War II situps

Once we did a circuit of this the PAX got the hang of it and we were good to go. Plank for the six. Easy Riser ably filled the role of time reporter after each round. Rinse and repeat for 3 full rounds. Aye!

Mosey back toward the start but with a stop along the way for some 11’s since Early Riser said we had enough time. On one end do 10 CDD’s run to the other for 1 Hallelujah Squat. Back and forth, flip flopping the number of reps to reach 11 each time until we’re done. ER said we needed to head back.

Back at Pelicans for one last exercise, the Nolan Ryan. We’re done, AYE!

Prayer Requests: T Square’s M during the holidays, Easy Rider has several needing prayers, those travelling for Thanksgiving, a couple more I can’t remember, sorry.

Announcements: Christmastown 5K, Christmas party Friday 1st, convergence Saturday the 2nd at Gashouse, others I can’t remember.

Moleskin: God is good all the time and gives us everything we need by his mercy and grace. The Thanksgiving holiday is a reminder of this fact.

Thank you for the opportunity to lead today men. It is an honor. AYE!!!

Since the running drills from my VQ were such a hit, I decided to bring some of the favorites back out this go around. We did mix it up with some small block work. Here is what we came up with.

1. Disclaimer
2. Pledge
3. Mosey to Small Soccer Field
4. Countdowns from 5
   1. Side Straddle Hops (cadence)
   2. Burpees
   3. Merkins
   4. Mountain Climbers (cadence)
   5. LBC’s
5. Block Exercise then Run Drill
   1. Curls -High Knees – Butt Kick
   2. Shoulder Press – Carioca – Switch Sides
   3. Shrugs- Nur – Sprint
   4. Shoulders (Running Motion) – High Skip –Jog
   5. Lunges Blocks above Head – 1 Leg Run – Switch Leg
   6. Single Dead Lift – Goose Steps – Jog
   7. Squeeze Squat (Hold Blocks Together in Front of Chest) – Skips – Jog
6. Form Run x2
7. Form Run Build Ups X2
8. Mary (dont remember all of the exercises but I do know that the Q had to pull rank and move on a few times)
9. Mosey Back
10. Announcements, Prayer Requests, Prayer
11. Q had to be reminded to do Nameorama

Five resisted the fart sack this morning, for a good cool folsom morning! I️ pulled in the parking lot to see slaw came to visit. Not muck mumble chatter, 530! Time to warmup !

15 ssh ic

15 monkey humpers ic

15 hillbilly’s ic

Then off for a mosey to the top of the park for the pledge, plugged in a few lbc’s while we where there, then time to mosey back to my truck, drop the tailgate and grab a block! Took them to the tennis courts for a little Route 66, but in this case “ Block 66” , slaw asked earlier, “ are we gonna get to do some burpees?” I️ didn’t want to disappoint him, so even better blockees! After block 66, we move to the playground for some thrusters with the block, 15 ic , then 10 pull-ups pup, repeat! Then time for one last mosey, around the park! Great job this morning men!

I️ had shared with the group what I️ read last night on Desiring God Twitter page, the most repeated command in the Bible is for us to be happy/ not happiness in worldly desires, but being joyful in all things through Christ! Enjoying Him, and His creation! In the good times and bad! And let this be a testimony to those who don’t know Him, it draws people! And your gonna impact people one way for the other, do it in a way that glorifies God!

Anouncments: 630 WO on Thanksgiving morning, lead by the one and only Medicine Woman, Says he has something special planned! Christmas Town 5k this weekend!

Prayer request: Roadies wife’s grandma and Medicine Woman’s uncle! And all the rest of us! That people will see the joy of the Lord in us!