Month: December 2017 (Page 3 of 5)

Woke up this morning at 3:30am ready for a Saturday workout. Once I realized how early it was and I had a couple more hours to sleep, I got a glass of water and then went back to bed. After a little more sleep, I got up and headed to the Yank to get my day started with a good F3 workout. Arrived around 6:50am and several PAX were already there, waiting in their warm cars until for the beatdown to begin. By 7am, 14 PAX  came out despite it being a cool 25 degrees.  I guess they wanted to check out the twelve gifts I mentioned in my tweet the night before or they thought this VQ’s workout was going to be light and easy. Either way, I am glad they showed up for a good beatdown at the Yank!

With a quick disclaimer and then pledge, we started with a warm up:

SSH= 20x IC

Imperial Walkers = 15x IC

Peter Parkers = 20x IC

Thang:

We then did a mosey mile and completed with 5x burpees. After that, moseyed up to Field of Dream to receive the 12 gifts of Christmas. We broke up into four groups and each group started at each corner of the track. Each corner was an exercise x12; mosey to the next corner to complete next exercise. After each lap, count down the exercises until we reached “A Partridge in a Pear Tree” (1x per exercise) for a total of 12 laps. Mtn Climbers, Merkins, Side Straddle Hop, and Monkey Humpers were the four exercises performed. I think I heard someone mutter something about this was going to be an easy workout, but I think they were surprised. We also had one group singing the “Twelve Days of Christmas” as they were running laps.

Next exercise was a Tesla Special, Bear Crawl Slalom. We were going to get two opportunities to crawl, but with the number of PAX, one crawl was sufficient. Tesla, thanks for the challenge, it was a hit with all!  I say that with sarcasm.

To finish up, we moseyed to Heartbreak Hill for merkins x5 and sprint up hill and mosey down, rinse and repeat x2.

Mary:

LBCs x15 IC

American Hammers x15 OYO

Flutter Kicks x15 IC

Nolan Ryans x15 IC

COT:

VQ gave a brief testimony on his 10 year anniversary of breaking a habit. Prayer request from Tool Time of a family going through some challenging times. Prayer for PAX that have recently lost loved ones and not having them around during the Christmas season.

Thanks for all PAX that came out and thanks for chance to lead. Great workout to all!

“I can do all things through Him who strengthens me” Philippians 4:13

Sister Act brought it this morning! I rolled in a minute late and he had the pax doing Moroccan night clubs until I could join, mumble chatter already starting! 10 burpees OYO! Pledge, time to mosey! Made a lap around the park, little over a mile, meet up at the playground for a half Murph! That volt is a pull-up machine! Next…. tennis courts!

10 burbees

15 lunges each leg

20 imperial walkers

25 merkins

30 plank jacks

35 squats

sprint to the end of courts and back!

Repeat 3 times! Ouch I was dragging!

Next! 4 corner escalator!

First corner 10 WW1 , I think those Moroccan night clubs at the start must have slowed the pax down at this point!

corner 2- 10 WW1, 20 American hammers, there getting slower

corner 3- 10 WW1, 20 AH, 30 Mountain climbers I think pizza man and sister act where accusing me of cheating at this point lol, I tried to talk to them about pacing yourself!

corner 4- 10 WW1, 20 AH, 30 MC, 40 flutter kicks, that’s when gumby took the lead!

Repeat 4th corner, then back to to 3rd, times up!

Circle up! Announcements- bring shoes to pizza man

joe Davis 5/10k on Jan 6th

Prayer request- my mom, several people know someone who has passed away this week, pray for there families and loved ones! And pray for each other, life is short! Know where your gonna spend eternity! God loves you so much he sent His only son to rescue us!

Way to push the rock y’all! And way to bring a beat down sister Act!

And remember pace yourself!

11 Pax showed this am. It was cold. We had a roamer from Florence who was visiting in-laws and decided he wanted to get after it. Glad to have you Belding. We will expect you at least twice yearly (hopefully more often) from now on. I did not realize I had the Q until yesterday. I put together the electronic weinke with a smile late afternoon, but did not think about the cold weather and battery drain so I had to go rogue for the second half when the battery went dead-good! I now get to challenge myself to think on the fly and come up with something painful, probably more painful than what I had on my weinke.

Here is what I remember:

Quick disclaimer, brief explanation of the PainLab-low impact workout for recovering or those with issues related to potential impact injuries. I could have done a better job with the explanation-will make sure to do that next time.

WU: Quick, warmups are necessary but not what we came for. SSH, Merkins, Jump Rope, Mtn Climbers IC anywhere from 3-8 reps-whatever felt right. 10 burpees finished up the WU then we hit the Pledge.

Thang-PainLab split off with 3-good to see Shadrap and SledgeOMatic back. You get kudos Rudolph-great idea starting the PainLab. Hopefully other un-named pax who posted in the past but are not regulars will reconsider their reasons for not posting. I had at least a hundred reasons not to post. More importantly, there were 7 different reasons standing in front of me for why I should post. Those 7 are stronger reasons than the hundred or more I could have thought of to not post.

8 of us moseyed to the back side woods of Schiele for some partner work on the dirt hill. P1 does exercise, P2 runs up the hill to the special tree. At the top of the hill, do 5 Merkins then come back and flapjack. Exercises were as follows: Merkins, Squats, Flutter kicks. Quick break with 5 burpees then round 2 same process but exercises were the following: Mtn Climbers, Jump Squats, and Freddy Mercury. At about this point, my electronic weinke was dead. Not a whole lot of mumble chatter so our partner group got to pepper Belding on some info about himself. He was Head of School when he joined F3 and introduced to F3 by a teacher, but now works in another field (help me out Roscoe). His wife grew up here in Gastonia and her family has a surveying company. He likes long walks on the beach. He received a cat wrapped in a box for Christmas. He has an uncle named Eddie who has a metal plate in his head and a dog named Snotz. He drives a wood panel station wagon…..wait a second, maybe some of that is not right. Back to the workout.

We moseyed up into the parking lot for a lap or so then headed to the wall of the museum. Hmmm, what should we do here? How about EMOM? Every Minute On the Minute. Sounds good, but Q failed on this. I misjudged the timing so for the first few rounds we had very little recovery time. Sorry, 50% discount on your admission cost. For the next 10-15 minutes we started our routine every minute on the minute. The exercises were as follows: 10 high knees, 10 SSH, 5 burpees then run a short distance and back. The “and back” part was the mistake which gave us little recovery time. After a few rounds I figured that out and we modified. Once we did about 8 rounds of this, we modified the Burpees to……..(drumroll please)……….hip slappers. I got a strange look from Monk as I announced this. That was better than mumble chatter. Much better. I can’t help it. I really do like them. They hurt, but in a really good way. For motivation, we reminded Monk that his M and one of his 2.0s were in the Bahamas and probably would be swimming soon.

Next we moseyed back to the woods down to the pond for Dips and Derkins, 11 style. Start with 1 dip, 1 derkin (no, not Jerkin. Save that for tonight, or for coffeerama???#showtoknow) then take a lap around the pond. 2 dips, 2 derkins, take a lap around the pond,…up to 11 dips, 11 derkins, a lap around the pond. There was more mumble chatter at this point, but not enough. I began offering rewards for anyone willing to swim across the pond-we would quit the workout, I would buy them breakfast, throw in a nice, gently-used F3 hat? Any takers? Anyone? Anyone? How about if anyone would throw Stroganoff in? I even offered to join them. Still no takers. I believe there was also discussion about music and we all (UNANIMOUSLY) agreed that…what was it again? Oh yeah, RUSH sucks. Yup, that is exactly what we discussed and agreed. I distinctly remember Stroganoff raising his hand (all five fingers?) when we asked who thinks Rush sucks. We got a quick 10 count for recovery then did 5 burpees. We moseyed back to start and joined the pain lab for modified Mary as a group. Definitely some painful stuff that will provide the burn with a lower chance for impact injuries. We lunged a little way then finished with the COT.

Good stuff this am. Got a lot going on and people going through things during the holidays-current stuff, memories, travel, sick family and friends/co-workers. Remember, if this is not you going through this now, it will be in the future. Build that relationship with the guys around you now so you have someone to lean on when (not if) you are in the ditch. Getting out here and busting your butt early only makes you a better person and helps move you to be the best version of you possible.

Again, come back anytime Belding. Enjoyed meeting you this am. Great work guys.

We had 5 at coffeerama. Be careful where you sit next time you go-avoid the wet spot. It’s not my fault-it’s been a long time for me.

Whoopee

10 Pax joined YHC for a beautiful Friday morning in the metropolis of downtown Gastonia. Thanks to Spiderman for the directions back to the place. It’s been a while! A few pleasantries between the locals and we’re off.

Pledge of Allegiance

No FNG’s so no disclaimer. Mosey over to the parking lot for the main event.

The Thang: ALARM

A = arms, L = legs, A = abs, R = “r” exercise, M = “m” exercise.

As an added bonus, the PAX got to enjoy the musical stylings of MC Sargento. A plethora of awesome tunes that are perfect for getting a good sweat on! The workout went like this.

1st set: Shoulder presses IC, lunges IC kindo f, LBCs IC, Rockette Hillbillys IC kind o, Merkins OYO then run a lap

2nd set: Alternating Shoulder Taps IC, Squat Jumps OYO, Peter Parkers IC, Rosalit IC, Mountain Climbers IC then run a lap

3rd set: Burpees OYO, Squats IC, Dying Cockroaches IC, Rocky Balboas IC, Merkins IC then run a lap

The PAX wil perform reps of each exercise then take a lap around the parking lot after each set. Each set would be 15 reps, then 10 then 5 and then after the 3rd set do 5 laps around the pavilion. Aye!

YHC wasn’t sure how this workout would go since it was so weinke intensive but the time ended up being perfect. Except for my choice in music I think everyone had a good time and got a sweat on. Thanks for hanging in there and pushing through.

Prayer requests: Slaw’s wife’s best friend’s family, Boudin’s wife’s aunt’s family, Tool Time’s coworker’s family

Announcements: Advisory meeting 12/17/17 at the restaurant formerly known as Tequila’s.

It was great being back downtown men. You are AWESOME! Aye!!!

Rolled out of bed this morning ready to go! Arrived at folsom around 525, Hank is in his truck waiting patiently, here comes Volt on my heels! As we get out of our trucks, here comes Gumby sliding in! We start to circle up,  and all we see are lights coming our way, Who is this? They pull in, we are giving them the stink eye, out jumps Gomer, long time no see!

Warm up!

ssh 15 ic

monkey humpers 15 ic

toy soldiers 15 ic

Then we mosey to the flag, as we head to the flag, Gomer informs us that he had worked all night, and that it was his 20th birthday, happy birthday Gomer! Say the pledge then head back to the trucks! Everybody grab a block! I’m thinking 20! That’s where we’ll start!

20 shoulder presses my count

20 curls my count

19,18, working out way down to one, without letting the block touch the ground! Lots of mumble chatter! Somewhere around 15 Gomer said he’s getting a call from the VFD, and he has to go! None of us heard the call? We finished with the blocks and mosey around the park to finish up! I think it came to 202 reps on the curls and presses, I’ll be filling that later!

The hole time we where there this morning we got to see God’s amazing light show, shooting star after shooting star, pretty awesome! Psalm 19:1 talks about how the heavens declare Gods glory! So true!

prayer request: all of us, that we would be the pastors of our homes, Medicine Woman is having a MRI of his leg today, and for the ones that weren’t there today we miss ya!

thanks for the chance to lead, and thank you Lord for the light show!

VQ lead workout means no one knows exactly what your gonna get.  We had an evening full of adventure complete with some bubbles and even a princess (no I am not referring to Slaw running around with no shirt), more on that later.  The group is normally pretty vocal, but tonight there wasn’t much more than teeth chattering.  It went like this:

Warm up:

Side Straddle hop 15x IC, 20 toy soldiers 20X IC, Peter Parker 15X IC, then we all heard the dreaded whistle 5 burpees OYO

Thang:

Mosey the long route to Hamburger Hill for a simple workout.  Simple but not easy.  Bottom of hill 5 merkins, 5 Mike Tysons, 5 stagger merkins with each hand extended, 5 lunges each leg.  Run to top of hill.  Rinse and repeat 5X.

This took most of our time, but not all.  Mosey back to the turd shack for a set of 11’s.  Started with 10 deep squats all the way to the curb of parking lot, run to other side for decline merkins.

Pledge

22 for the vets

Announcements included meeting at Tequilla’s downtown this Sunday.

Prayer requests, Oompa has a friend that attempted suicide, Tooltime has a co-worker that passed away leaving a 9 year old daughter, Pizzaman says his grandmother is ready to kick ass again after hip surgery.  Seems like there was another, sorry my memory is failing.  Remember those that don’t see the holidays as joyous times, and those separated from family in public service and military service.

FNG

Welcome to Ariel (Brian Bridges )and Mr Bubbles (Dustin Bridges), enjoyed having you gentlemen with us.

YHC came rolling in hot just as the pax had begun COP which went like this:

SSH X 20

IW X20

Copperhead squats X 20

Merkins X 15

Mountain climbers X 20

Mosey to front of school for partner work

P1 – Run length of parking lot (@ 100-150 yards) and back

P2 – Do called exercise and then flapjack with P1

Round 1 – Merkins

Round 2 – Hand release merkins

Round 3 – wide arm merkins

Round 4 – Diamond merkins

Round 5 – WWI situps

Ladder time for the pax, up and back with 10 step ups in between for good measure

Ladder components:

Burpees X 5

SSH X 10

Squats X 15

American hammers X 20

CCDS X 25

Since Dr. Seuss missed The Yank on Saturday YHC could tell he was longing for a true signature event to make up for lost time. So we obliged!

Tesla special at The Yank comes to the storm: parking lot bear crawl slalom! Each pax gets two opportunities to crawl and plenty f time in contemplative plank.

Mosey down to the flag for Mary. Each pax member calls an exercise and runs around the circle while every other pax does the work. Included:

Merkins

LBCs

Heels to heaven

Monkey humpers

IW

Burpees

crunchy frogs

SSH

copperhead squats

flutter kicks

merkins

And a few others as well

Pledge and we are done!

NMM: Great to lead this group, mayor has done an awesome job of keeping it moving. Mayor is doing well with his recovery from eye surgery so keep his recovery in prayers! Getting a lot of good participation of late, let’s keep it moving. Prayers out to Slim Shady and his new daughter! Look forward to his return when things calm down with that situation. Be sure to be at The Fighting Yank Saturday for Breaker Breaker’s VQ! Also, it was decided we WOULD meet on the day after Christmas at 7 am! Prepare for an hour long beat down then led by a host that would include Tesla and probably Short Sale. Looking forward to that!Sargento has it next week. I’ll be there. So will you!