Month: November 2017 (Page 5 of 6)

In an effort to “one up” all previous F3 workouts, Quike decided to take a road trip to Sahiwal, PAKISTAN, 10 time zones away (yes, it is a real place)! For the southerners in the group, both of the “A”s in Pakistan are soft, like the “a” in America, not like the “A” in America. Pakistan is about the size of the most of the Southeast (VA, NC, SC, GA, AL, FL)) with 200,000, 000 people (thats a lot, by the way)!

I had been EH’ing a FNG for a while to attend workouts in Greenville (where he lives), but he had resisted to this point. Given that were were stuck at Bahr Manzah (the AO) together for a couple of days, a true compound (with 10 ft high walls and armed guards carrying automatic weapons ) for the week, I felt like I could get him to a workout.

I was a little nervous about the workout because FNG is an extremely good athlete who has completed half-triathlons and run several marathons in the past. I wasn’t sure if my weinke  would be up to par. Additionally, it is illegal to show a Weinke in public in Pakistan, with castration as the punishment). I  make every attempt possible to not stress my upper body, but you can do only so much lower body work (and the AO was pretty small). FinalIy,  also haven’t done a ‘merican in about a month (due to the Tuna), so I knew that any upper body exercise with more than  5 reps was likely to cause rhabdomyolysis (for the people who live north of I-85, it’s a fancy work for severe muscle damage).  As a runner, it is my firm belief that exercising and working out upper body muscles only serves to add weight and slow you down.

Because I was 100% confident there were going to be no other Pax or FNG there, our start time was flexible. I woke at 600. He was up walking on the treadmill for about 15 minutes prior to my waking, as he couldn’t sleep. Multiple time zone changes are tough on the body. We started the work-out at 620.  There was a general gloomy fog over the area, which is pretty common in Pakistan due to pollution. Prior to the work-out, a Great Dane (compound dog) the armed guard did come over to check us out and make sure neither of us was UBL (were were about 5 hours from Abbatabad, and he’s dead already).

DISCLAIMER

WARM-UP (IC)

15 Kastans (in a different country, these are referred to as “mericans”)

20 SSH

15 Don Quixotes-n I always think of Tool Time and smile

20 LBC

Mosey (there was a loop in the driveway of the compound, about 40 meters, we ran 4 laps)

Dora-Dora-Dora

100 Kstans (if you do “mericans” here, you get shot)

200 monkey jumpers (had to face the building/housing compound; it we would have done this towards any person, we would have been either beheaded or immediately from the country)

300 LBC

Mosey another 2 laps

4 corners- Dips, Inkstans, Prayer Squats (we did these to God, no Allah), and Moroccan night clubs (not really a real thing in Morocco, I have been as well). Did 3 sets, with 5, 10, and 15 reps of each

Next was ab work, 45 seconds of workout with 15 seconds of rest (I hate ab work)

Plank, flutter kicks, Freddie Mercury, low plank, and WWI sit ups (did I state that I had ab work!)

Recover (I hate ab work)

Mosey for about 3 minutes (got dizzy because the laps were so small), which took us until about 705.

We did not have a flag present, so we did not pledge the flag (plus the guards were watching, didn’t want to do anything to jeopardize our chances of going back next year)

Announcements (none)

Namorama- Urdugan is a true HIM. He is a the director of a multi-continent missions agency who lives in Greer, SC and he has a faith that is evident in every aspect of his life. There are truly few people that I am in awe of, and he is one of them.

Prayer requests- I was spending a week at Christian Hospital System in Sahiwal, it is part of the Nancy Fullwood Hospital System. This is a 100% Christian hospital in the middle of a 95% Muslim Pakistan. God has allowed it to find favor in the eyes of the Pakistan authorities (see Joseph in the Bible and his relationship with pharaoh) and is blessing the ministry of this endeavor. Pray that God will continue to bless this ministry and provide for more Christian doctors (there aren’t too many in Pakistan) to work there.

Although you guys weren’t with me in body this week, I am thankful that many of you were there in spirit, praying for me and my time there. Your prayers were heard (thanks, Fighting Yank) and I did feel them during the week, The fellowship and fitness are great, but for me, it is the FAITH that makes it all worth it. It would be empty actions without that.  AYE!!!

I may have gotten up on the wrong side of the bed with this wildness. Regardless, the burn was strong afterwards and I definitely was feelin’ it a day after. Appreciate the 10 PAX and their optimism in the midst of the BURN.

So, onwards and upwards  – here we go!

Warm-up (15 IC)

Imperial Walkers, Sidestraddle Hops, 5 Burpin Parkers, Goofballs, Al Gore

And then do a complete lap around the school to do

THE THANG

Merkins, Werkins, Derkins Pyramid – 25, 20, 15, 10, 5 with a parking lot lap in between sets

Mountain Climbers, Peter Parker, Plank Slaps (Partnered-up) 10-10-10. In between, leg raise countdowns 30-45 seconds

Well done HIMs…

Slim Shady out!

I fully appreciate the chance to lead today. It helped me to focus on something other than aging parents and Hospice care. It also helped me to step out of my normal comfort zone of being in the background.  However all that being said I Overthought  a lot in preparation (I’m very analytical… or so I’ve been told!!)  and had to continue to modify ….. sometime in the future I will challenge myself  and do everything spontaneously that way I won’t drop my Weinke again.Warm up.    SSH-20 in cadence( for Spider-Man …. ref “No Hops….”.).             Merkins -20.               Goofballs -20 in cadence.             Circle Pelicans.       Makhtar N’ DI -10.       Iron Mike-10.      The thang:                Mosie to Martha’s house explained since on playground let’s play four corners  except these four corners really were far away  …..unintentional  . Began with 10 burps in first corner next 20 Merckins followed by 30 seal jacks lastly 40 LB C’s .  Then we reversed direction ran in reverse returned to start  redoing all exercises .  Tried lunge walk stopped after the second station return to run between stations  and this time only performing 10 of each exercise at each corner reverse to start   Once more .  Flutter kicks sumo squats 10 each ….ran track….  lean on bathroom wall for one or two minutes ….. return to Pelicans  for final call of 50 Lbcs. Continue reading

Continue reading

I do not know the origin, nor am I too interested, but I dare say the Side Staddle Hop is one of the most popular, if not most frequent starter exercise among the F3 legions. Many strikes of the 5:30 am haveth groups of men giggling and straddling in counts of cadence.  Websters currently defines a side staddle hop as; Side: a place, space, or direction with respect to a center or to a line of division,  Straddle: to stand, sit, or walk with the legs wide apart; to spread out irregularly,  Hops:to move by a quick springy leap or in a series of leaps.  Uban dictionary describes the side staddle hop as: ¯\_(ツ)_/¯   – It’s up for grabs if anyone wants to submit a definition. The point is, we didn’t do any, and it was still a pretty good time.

WARM UP:
Pater Parkers 10 IC, Peter Parker Peter 10 IC, Freddie Mercurys 10 IC, Merkins 10 IC.  5 burpies.

PLEDGE

THANG:
5 Burpies
Take a lap around the parking lot.
5 Burpies
Take a lap around the other parking lot.
5 Burpies

Mosey to the brick wall.

Wall sits
Wall sits + Moroccan Night Clubs
Wall sits + Moroccan Night Clubs + Marching
Wall sits + Shoulder Presses + Marching

Mosey to the parking deck, down to 1st level.

Sprint straight aways,  backwards jog up the ramp.

Repeat to the top.

Merkins 5 IC
Derkins 5 IC
Merkins 5 IC
Derkins 5 IC

Recover

Partner Up:
1 PAX hits the mountain climbers, the other runs to the other side of the parkign deck and back.  SWITCH

REPEAT

1 PAX hits the plankjacks, the other runs to the other side of the parkign deck and back.  SWITCH

REPEAT

Merkins 10
Derkins 5
Merkins 5
Derkins 5

1 PAX hits the mountain climbers, the other runs to the other side of the parkign deck and back.  SWITCH

1 PAX hits the plankjacks, the other runs to the other side of the parkign deck and back.  SWITCH

Backwards bear crawl down ramp.  50 FlutterKicks
Sprint to next ramp.

Backwards bear crawl down ramp.  40 FlutterKicks
Sprint to next ramp.

Backwards bear crawl down ramp.  30 FlutterKicks
Sprint to next ramp.

Backwards bear crawl down ramp.  40 FlutterKicks

Mosey to the metal Christmas Tree

Dips 10 IC
Squats 10 IC
Dips 15 IC
Squats 15 IC
Dips 10 IC
Squats 10 IC

To the Pavillion!

Freddie Mercurys 10 IC
LBCs 10 IC
Box Cutters 10 IC
American Hammers 10 IC
Squats 10 IC
Flutterkicks 20 IC

Ring of Fire – Merkins.  5 per PAX around the circle, then back.

COT: Monks collegue’s son has cancer returned, Stroganoff’s friends daughters cancer

Not a single side staddle hop was harmed in the making of this workout.

Today was a great day-weather was perfect, good turnout at Schiele, had an FNG, and the guns were out all around just for my M. That was the topic of our dinner conversation tonight-guns everywhere and “some things you can’t unsee” was repeated by my M. Thanks guys, you made me proud.

I put out a few pre blasts about being sponsored by the number 11. Just to test the literacy of the pax, I varied the number of reps for the warmup and thankfully, Roscoe did not let me down and called me out on my reps. Here is what I remember:

Pledge

WU: 11 (or so) reps of SSH, Squats, Merkins, ? flutters then…what the heck, lets get some burpees, 11 of them after Roscoe was kind enough to point out not 11 reps on something. I then ‘splained that the theme was 11 and that every 11 minutes my alarm was going off and we would do 5 burpees (Slaw, where are you? I put this one in here just for you-it will return.)

Mosey to the front door of Grier Middle School to the speed bumps for 11’s. Start at 1 speed bump and run to other with 11’s using Burps and CDDs for our exercises on the ends. Think the timer may have gone off???? 7:11 am

Mosey to First Presbyterian Church steps. My original plan was 11’s with hip slappers but last time I did this…..well let’s just say there was blood and I was not really interested in that today since the parking lot was just repaved, so I changed things a little. We went up the steps, 11 hip slappers, came down the steps for 11 WWI (or was it WWII??) situps. Repeato but only 5 or 6 reps at top and bottom. The timer went off so we did some more burpees at 7:22 am.

We had a short mosey to the playground for something I really hate, figured others felt same way, and was excited to put on my weinke-Pull Up Plank Bridge: all pax stay in plank, during the plankorama, 1 or 2 pax at a time jump up, do a pull up with slow down phase. This was so much fun, we did it again but instead of plank, we did squats while pax took turns with the pull-ups.

Mosey to the track at Sherwood Elementary School, partner up for Booyah Merkin Clockwork. P1 starts mosey in one direction and will continue in that direction for whole exercise. P2 goes in other direction around the track. Every time they meet, drop and do booyah merkins. The reps start at 1 and increase every time you pass each other until you get to 11. Also, just for fun (with props to Gastone), every time you pass you change from Run to Nur or Nur to Run. This was a real crowd pleaser. The Nurring was a battery drainer for me. I think we did Burpees twice (7:33 am and 7:44 am) during this one-added a little salt to the wound which made me smile….

We recovered while I briefed the pax on a favor-my M would be dropping 2 of my 2.0s back at start right around 8am. My M is “not a fan” of the sleeveless shirts (AKA: sun’s out, gun’s out shirts). As many of you know, I am completely at the mercy of my (wonderful and loving) M and look for ways to break out from under her Communist-like control any chance I can, even if it is for 60 minutes on a Saturday morning while most of the world is still sleeping while I wear a shirt that makes her worried I may show up one day in a ’77 trans am with T tops and a firebird on the front…..where was I??????? Oh yeah, the favor….I asked everyone to tuck their sleeves and give her the 28 gun salute when she arrived back at home base. The pax happily obliged, some who know my M seemed especially eager-again, thanks.

We moseyed back to home base for some Mary, stopping for our last round of burpees on the way as the alarm went off at 7:55am. We got back for some Mary with a few of us leading and were saved by the bells at 8am. My M showed up a few minutes later with some choice comments, and was heard saying something like “some things you can’t unsee” as she drove away. Not sure who had a bigger grin, me or her…..probably me.

COT: few prayer requests: coworkers struggling with cancer, health issues, friend with daughter fighting advanced cancer and fundraiser going on today (Stroganoff led the charge up the hill on this one and Hushpuppy and I were there to support). Probably a few others I can’t remember. We named our FNG: Remo (Simon Aldridge) brought by Oompa Loompa. Just FYI, Remo will be starting his marine corps service (I think) in April. When you meet him, do your best to get him to keep coming back-let’s get him in shape as best we can and help this young man prepare to go and serve our country.

I had a great morning with all of you-thanks for the privilege of leading. I saw a lot of guys gutting it out this morning. I thought it was tough, but everyone really busted their tails and that kind of stuff really makes me work even harder when I see others pushing. Great work with the “iron sharpens iron” part.

Whoopee