Fitness, Fellowship, Faith

Month: January 2018 (Page 4 of 7)

We are all unique snowflakes

No matter what Tyler Durden told you in Fight Club, you are unique and special. And gosh darn it, people like you.

With a 10 PAX, I mean 9(count off issues again), we broke in the day, pre-snow.  During the early mumble chatter, the drops of cold rain began to transform into fluffy white dead fairies that fell from the blazing sky.  Cold to the touch, yet refreshing to the pallet.  We dove right into this muscle builder routine right after the pledge, and in the process, crushed my old personal record of never-before-lead exercises(2).

THANG
Mosey to the cover drive through baking center 50 yards away.

Side Straddle Hops – 20 IC,   Squats 15 IC,   LBCs  20 IC,   Mountain Climbers  20 IC,   Imperial Walkers 10 IC
10 Merkins IC,  20 second rest,  10 Merkins IC,  20 second rest,  10 Merkins IC
Recover
10 Parker Peters IC, 10 Peter Parkers IC, 10 Parker Peters IC,  10 Peter Parkers IC,

Mosey to the protective cave of the former Teeter of Harris.

Sweat Angels – 20 IC
World War I snow angel – 10 OYO
Crunchy Frog – 10 IC
Imperial Squat Walker – 15 IC   These should be on regular rotation.
Dutch Skate – Pax lined up and Dutch Skated 2 laps inside the cave

Mosey 1 lap around the parking lot, stopping twice for 2 sets of Monkey Humpers  – 10 IC

Mountain Climber Merkins – 15 IC
Outlaws – 10 Per side
Wall of Fire Routine  –  PAX  do People’s chair, 2 at a time hit 10 IC merkins 10 IC LBCs
Captain Morgan  – 10 IC per leg
Star Jack Burpee – 10 OYO

Mosey 1 lap around the parking lot, stopping twice for 2 sets of Monkey Humpers  – 10 IC

The Wolverine Burpees –  10 OYO
Captain Thor –  10 OYO
Cheerleaders  – 15 IC

Mosey back to Sno Balls
Imperial Walkers – 10 IC
Standing Sun Gods – 10 ish
Moroccan Night Clubs – 10 ish
Don Quixote – 6 ish

COT:

This workout snuck up on me.  At some point I had to sit out an exercise as I became light headed. It was either the intense workout or the dazzling beauty of snow falling on the empty parking lot.  Not much on  the strenuous cardio, but a heck of a pump.  Thanks to the PAX for being there and being strong!

Family Reunion

YHC has been out for a few weeks with a sore hip joint so to motivate myself I signed up to Q and we had 16 strong for the reunion. Ash Pond and Blart (age 42) were not there. Swimmer who just turned 44 was there. Happy Birthday Swimmer! Tiger rolling in hot! Let’s get started.

Warm Up SSH x 15 IC, Cotton Pickers x 15 IC, CDD’s x 15 IC, Say the pledge. Quick count equals 16 so let’s mosey.

Mosey to the big soccer field on the left, meet in the center for Four Corners. Count off by 4’s, Each group goes to separate corners. 1’s perform Merkins x 20 IC. 2’s perform Plank Jacks x 20 IC. 3’s perform 20 LBC’s IC, 4’s perform 20 SSH IC. After each corner run back to the center with your group for 5 burpees then run to the next corner until we all had completed a cycle. Crowd pleaser.

Mosey to the Dog Park Hill. Run up the hill, touch the fence, run back down for 10 WWI sit ups. Repeat x 5. Another crowd pleaser.

Mosey to the long parking lot near the playground and find some curb. 10 Mike Tysons.

Mosey to the picnic shelter for 80 D’s. 20 Derkins, 20 (Hello) Dolly’s, 20 Dips, 20 Diamond Merkins. Repeated with 10 reps each.

Mosey back to the flag.

We talked about how life is fragile. A local family lost a 9 year old named Glenn Jackson after a long illness. I talked about how much of a fighter he was. We also talked about a fellow F3 Pax named Gremlin who passed away. Life is short. Tell those around how you feel. Don’t put off the important things. Tell others about God’s love.

Announcements: Rooster Relay is Saturday. Let Site Q’s know if you didn’t receive the newsletter in your email. It was a good read with our own Slaw telling about what F3 has done for him. Forge is a Wednesday night Bible Study/Discussion at Grits and Greens in Lowell at 6:30 p.m. with this week’s topic of forgiveness. This has been well attended the first 2 weeks but we have a large room to ourselves if we can fill it.

Prayer Requests: Glenn Jackson family, Gremlin’s family, friend of Arial openly talked about suicidal thoughts, all of our F3 brothers.

COT YHC took us out.

  • Great to be back in the gloom with the guys. It’s always a pleasure to lead and the Pax really pushed the rock today. We ran around 2.5 miles with around 340 reps. It was great to have that push from everyone today. I really needed it as I am not back to 100%. Y’all know how to make an old guy feel welcome. Even got an unusually long hug by a former Nantan! I missed you too! Love seeing Tyson, Mr. Bubbles and Arial (Bridges brothers) working out together. Great to see Lil Sweet back as his work has been busy lately. Birthday boy Swimmer was getting it done today and even helped me count merkins when I was out of breath. Tool Time, Tyson and Slaw pushing the pace as usual forcing all of us to keep up! Floppy Disk must have been in a hurry to get back to the flag as he showed the famous Floppy sprint towards the end!

Picnicing

YHC showed on a cold Tuesday morning and no one was in the parking area. Not a minute later and the PAX started pulling in one after another. All total 5 HIM’s showed up for a cold but thankfully dry beatdown. 05:30 hit let’s get started.

Warmarama:

15 SSH, Hillbillys, Gravel Pickers all IC

Thang:

Mosey to the front of park for the pledge and 22 Merkins for the vets.

Mosey to the lower shelter for some picnicing.  Start with 15 Arm Squats IC  then run a lap around the parking lot.  Next 20 Squats(butt on the seat) IC run a lap, 20 Incline Merkins IC run a lap, 20 Step Ups IC run a lap, 20 Derkins IC run a lap, 20 LBCs IC run a lap, 20 American Hammers IC run a lap, YHC was out of exercises so Sparky called Burpee’s x 10 OYO.

Time running out so we mosey to start for some Mary. YHC called an exercise that he can’t remember at the moment, then called on each PAX to call an exercise and count it out.  Sparky with 10 WW I, Volt with 20 Merkins, Montross with 10 WWI, and Jorge with 10 Freddy Mercury’s IC.

Announcements: Forge on Wednesday nights at 6:30.  Def Leppard with the lead tomorrow night on forgiveness.

Prayer Request: Glenn Jackson family, Jorge’s M with their second kid to be born soon, each other.

BOM: YHC takes us out.

Strong work from each man this morning, Way to push men. Total miles 2.4 Thanks for the opportunity to lead it is a pleasure and honor.

19-150-300-450

Once again it was cold.  My trusty vehicle thermometer told me it was 19 degrees when I arrived at The Black Knight to kick off the week.  This has become a recent theme during the Gloom.  My high dollar Casio watch told me it was 5:32 am (it’s 2 minutes fast and I do not know how to correct it) so we started with a quick warm up IC:

SSH X 10

Imperial Walkers X 10 (after the Don Quixote juke)

The Pledge

Wait, is that Pockets coming in hot?  Let’s add one more warm up with some Hillbilly’s X 10

The Thang

Time to mosey to Martha Rivers Park and Field #4 or what most call the Upper Back Field for something I’ve never done before….who knew I could come up with something new.  This came to me on the drive to the AO this morning.

It would be a ‘Murph-Like” workout…..clearly not The Murph but similar in the manner in which we performed the reps/sets.

Line up on one side of the field facing across the short side.  Here we go:

Sprint to the other side followed by a set of 10 Merkins – 20 Squats – 30 LBC’s – Plank for the six

Rinse-Repeat for 4 more rounds

For round 6 we added a second set of reps after the sprint across the field so it went like this:

Sprint to other side – 10 Merkins – 20 Squats – 30 LBC’s – 10 Merkins – 20 Squats – 30 LBC’s – Plank for the six

Rinse-Repeat for 4 more rounds

For those counting, this yielded 10 total sprints – 150 Merkins – 300 Squats (ask Gastone, I think YHC only finished 290) – 450 LBC’s

The ground was frozen solid so my apologies to those who did not have sufficient glove protection.  There is no such thing as bad weather, just bad gear, correct?

Plenty of time left so we moseyed to the picnic shelter for my normal Q routine of IC work as followed:

Dips X 15

Step Ups X 20

Flutter Kicks X 20

Dips X 15

Step Ups X 20

Flutter Kicks X 20

Dips X 15

Step Ups X 20

Time became an issue so we moseyed back to the start and finished off with one set of Mary:

Flutter Kicks (IC) X 30

Quick announcements plus a few prayer requests:

Tube’s Grandmother

Gastone’s monther-in-law

F3 Gremlin’s family and the PAX from Mint Hill/MECA.  Godspeed.

Namo-O-Rama;  Nice to see Hippa out for his second workout and a Kotter (Tube).

Second round of apologies for the grass/straw that is now all over my car and my house.  What can I say, F3 workouts are outdoors.

I was unable to come up with a good name for this backblast so I just put up the temperature plus the number of reps we did during the wacky field sprint work.

As always, it was great to start the week out with you men in the gloom.  I hope the work was worthy of your time.  Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

 

Ruck & Run and lot’s of fun..

Some met early for the Ruck and other’s did the run.

5 Miles and some did more.

Quiche was attacked by a tree. Gastone found a rock in the dark in the middle of the path.

Great to see Hushpuppy out and in the mix.

Some stayed for coffee or hot chocolate after. Quiche locked his keys in the car.

Lot’s goes on with the Sunday mornings.

Gastone Out!

 

Outwork Yesterday

13 Pax showed at the Fighting Yank for some early sweat on a cold morning.  Had a new face among us – Brian Hedgepath, who embodied the entire spirit of F3.  At the end of the workout as we were making our way back to the Yank out Nantan was bringing him in.  Tool time told him they were close enough to walk it in, Kiwi’s reply was that he would rather push it all the way.  Nice job!!  Enjoyed having you!!

Warm-up: We had to celebrate my Alabama Crimson Tide winning its 17th national football championship so here we go:  SSH 17 X IC, Alabama Ass Kickers 17 X each leg IC, 17 squats OYO

The Thang: Mosey around back of Sammy’s Pub to McLeod and back up to Main St and Myrtle.  We started to make our way up Myrtle by running to the second utility pole and the backward lunging back to the first pole and then doing a merkin.  Then run to third utility pole and backward lunge back to second pole and perform two merkins.  Continue to the end of Myrtle.  Mid way up the hill at the dentist office we pit stopped into the parking lot and performed either 30 box jumps or 30 step ups on each leg on the retaining wall.  A crowd pleaser after those backward lunges.  Q misjudged how long backward lunges would take, so we finished the hill by running to the top.

At the top of the hill we crossed Central ave to parking lot of First Baptist church.  There we circled up for a game of duck duck goose F3 style.  All pax on your six and begin American hammers while first PAX  circled the group.  When he made his circle, next man up.  Continue around the circle with dying cock roach, flutter kicks, peter parker, WW I, and LBC’s.  Five burpee train penalty.

Mosey around corner to bottom of hill and Hill street and Oak street.  Time for triple nickel.  Five burpees at bottom of hill, and five diamond merkins at top, five repetitions.  Another five burpee train penalty.

Mosey behind school for 11’s. with  everyone’s favorite, curb squats and Mike Tysons.  Grab some curb squat all the way down pop back up and feel some serious burn.  Those were tough.

Head back to the Yank for pledge and to learn about our FNG.

Spent just a moment talking about how we don’t have to be perfect, we only need to try each day to be a little better than we were the day before.  We will stumble, and sometimes we will fall, but we have our brothers there to help along the way.  Most of all we serve a living God that can take any path we are on, or have followed  in the past and bring us to the place He wants us to be.

Remember this week those out with illness and injury, and those that haven’t been seen in a while, reach out any time you can.

Painlab – Rule of 3

Colder than what we’ve had, mostly due to that wind.  I wondered how cold our circle  would be for the 2018 relaunch of Painlab, but whatever.  We ain’t scared.  Started out the morning seeing regular Oompa Loompa,  Madoff running his son Messi, an FNG (HIPAA), and a Kotter in Hot for Teacher.  That’s a healthy mix!  Others joined, then 3 jokers with heavy bookbags came running in.  Were they campers?

We warmed up with the Bootcampers, then HFT, Oompa, Flush and I grabbed our cinderblocks & kettlebells and headed for the circle.  I just now remember i forgot to get Flush my duct-tape for his cinderblock.  Cripes!  Reminded everyone to MODIFY as needed!  We then did 5 minutes of shadow boxing and other calisthenics to get loose.  Part of getting Painlab back on track is that I need to bring a Q lesson, so today is Rule of 3.  Things break down really easily into 3’s, and one of my favorite is Lou Holtz’s 3 rules for being a solid human.

Always do the Right thing

Always do the Best you can

Treat others how you’d like to be treated.

So let’s make a workout out of those!  And work 3 body parts – Pectorals, Triceps and Quadrilateral muscles.

Phase 1 – Do the Right thing.  To me, the right thing meant putting in the proper hard work.  So we did this:

Drop sets, where we do these exercises in succession, then 1 minute break before repeating.

  • Merkins Max-Out – French Curls – Squats (x 2 sets….max out or cap reps at 20)

-Decline Merkins – KickBacks – Lunges (x 2 sets, max out or cap reps at 20)

  • Pull-Overs – Diamond Merkins – Romanian Dead Lift (x 2 sets, max out or cap reps at 20)

Flush looked at me like I was on drugs when I said to max out on Merkins.  I forgot he can do about 148 in a row 😉

Phase 2 – do the Best you can.  To me, this means doing your best for a partner, so parter up!  HFT and I, Oompa and Flush were the tag teams.

3 minute interval.  One partner busts their tail to do as much as they can, then swaps exercises with their partner when they are smoked.

ROUND 1 – Rotational Push Up (20) – SWAP – Half Moons

ROUND 2 – Divebombers (OMAHA to Diamond Merks!) – SWAP – High Shelfs

ROUND 3 – Bridge French Curls – SWAP – Mountain Climbers

HFT pointed out that while I was concerned about cardio, this fit the bill quite well!  And what I love about Oompa always being there, if an exercise looks or sounds ridiculous, he leads the MODIFY charge.  Solid guy.  I’d also like to point out that HFT didn’t recognize the training montage music from Rocky 4.  SHAME.

Phase 3 – treat everyone well.  So here’s a chance to either be dastardly to folks, or be kind, or kinda both!  This was a guessing game.   One guy thinks of an exercise, and a number between 1 and 10.  FIrst guy guesses the number, if wrong we do that many of the exercise, and the man who is being guessed at tells us if he was “Hi or Lo”.  So you could say Burpees and 10, and be a cruel man, or say LBC and 1 and take it easy.  Proud to say every number was north of 5, so kind of fun.

Then a bunch of Cowbells  started ringing.  Here came a herd of HIMS!  They rounded us up, I led 7 minutes of Mary (thanks Whoopee), and then the bells rang.

Moleskin:  Fun to get PL back going, I appreciate the opportunity to give back to F3, which has brought me much more physically and spiritually.  Remember to headlock folks out there, that may be too scared to run or have some other non-life threatening thing, but need to fill that hole of bonding and fellowship.  More mumblechatter next time!  And I would really love some Q volunteers.

Rudolph

 

Get Off My Wienke

 

It was suggested to me by Blart that he and I should co-Q today, and by the time I realized he was serious it was Wednesday. So, thank you Pizza Man for giving up your Q sir.

Quick warm up mosey to kill time for Sparkys arrival.
Pledge
Warm Up: SSH, Mtn Climbers, Hillbillies, and grass pickers. All IC and we did 10 each….maybe (Midoriyama)

Since as twins we have grown accustom to sharing things. We figured we’d Q together (Our M’s refer to this quality time as Twin Time)

The Thang:
Blart’s Turn: Colt 45’s: Curls, Upward Rows, Tricep Presses 45 Reps each w a lap in between. Mosey to the Tennis Courts for Indian plank w 5 Burpees

AshPond’s Turn: Rugby Sprints 3 courts long. SSH. MTN Climbers. Flutter Kicks. Hillbillies and something I don’t remember count doesn’t matter.

Blart: Mosey to the Amphitheater for…..yep, wall work. Step Ups, Mike Tyson’s, Hip Slappers 10-IC. Rinse n Repeat.

AshPond: Called Dora 123, but with time running out I had to Omaha to AB work. Some Pax got in 50-100 CDD’s though.
Ab Work: Flutters, Sandy V’s, Rosalita’s, Leg Climbers, Homer Marge and my favorite. 50 American Hammers (counting only one side) way to push through guys.

Cameos by: T-Square, Swimmer, Tadpole, Excite Bike, and Madden

TIME!!!!

COT: I love my big brother, he’s a rock and my best friend. Nuff Said

Prayers for: Injured Pax, Family who lost everything in fire, Rooster Runners

Deuces!

More Cowbell

Twas a cold and chilly morning in the Gashouse. We had 3 for some EC with a stroll through the area with some weight. I think I may actually like the rucking-good fellowship and had some laughs. Need to come out with us sometime and try it. All it takes is a backpack with some weight, and actually, the weight is optional-no one really checks it anyway….

We got back with 2 min to spare and got to it.

Disclaimer for the FNG-I met him earlier this week and his sounded like a good fit-pretty much where a lot of us were prior to F3-high school athlete, family, some friends, put on a little weight over the last year, wanted to exercise but none of his wife’s friend’s husbands were really into it…..I could tell you more about him but it would be a HIPPA violation…..

WU: 10 or so SSH, Squats, Merkins, Flutter Kicks, then 5 burpees OYO then the Pledge.

PainLab went 1 direction and we headed to the library. We started with 1 min of called exercise AMRAP with 2 rounds of each: High Knees, Flutter Kicks, Squats, and Merkins. Thanks to the Pax for remembering this Monkish part for me. My short term memory is not so good. We then partnered up and P1 started lunging through the parking lot while P2 did 3 burpees then ran to catch P1. Swap positions and continue this process around the lot and back to start. At this point the lunges were not fun for me so I Omaha’d-next 2 laps would be (I think) SSH X 5 and Mountain Climber X 10 but instead of lunges, it was Nur. This was better and still provided adequate burn.

Next, mosey to Grier Middle School field and pick up my wife’s cowbells that were secretly hidden earlier this am during the ruck recon mission. We listened to a little Blue Oyster Cult on the way. Think ShortSale made some comments about his favorite musical artist George Strait along the way but I was too focused to let it deter me from my Weinke. The plan was an exercise called the Bear Hunt. The Q had some trouble setting up, but that was merely part of my plan, sort of, maybe. I really wanted to allow you to catch your breath. Partner up again. P1 bear crawls 1 direction. P2 runs about 30 yards to cowbell and rings it then runs back to catch P1. At this point, P1 picks up P2 (piggy back, fireman, by the nose…however) and carries back to the start. We did 3 rounds each, then we did 1 more because we could. We had some time left, so we did a few arm squats then I pulled one from Stroganoff’s playbook on the way back to start and juked left instead of right and we did some Hip Slappers-2 rounds of 10. Somewhere above we did 5 burpees for the train that I heard sometime in the past 24 hours. We moseyed back to start and joined forces with the PainLab for some Mary led by Rudolph then the COT and naming the FNG-HIPPA.

Great work this am. We had an FNG that I think will be back soon-he was making sure about Monday’s workout before he left so if you see him this next week, make him feel welcome. Remember how life changing this F3 thing can be-we all know it firsthand. Kudos to T Square for this past week collecting things for the family with the fire tragedy this week. Think he was in Folsom this am for his 6th workout in as many days to collect these things. Send him a message if you have something to add.

Whoopee

Let’s Do Some Steps

It was a summer time gloom this morning Downtown at the Pavilion.  After the last few weeks, the 62 degrees this morning felt like July.  It was fantastic.  YHC arrived with a few minutes to spare without knowing for sure if I was Q’ing today or not.  I knew that EZ Rider was potentially injured and might not make it so mentally I had prepared myself but was totally unprepared with any details of a workout.

Let’s improvise.

Warm up IC

SSH’s X 20

Imperial Walkers X 20

Pledge

Let’s go

The Thang

Mosey to the parking deck due to the threat of rain with a few juke moves along the way (my Wolfpack did win last night) to psych out the PAX.  I’m sure it confused them all.

Time for some 22’s utilizing the parking deck steps for the laps:

Do an exercise on the bottom floor, run the steps to the top deck, do another exercise, come down the other set of steps back to the bottom to rinse/repeat reps in descending/ascending numbers that add up to 22 per round counting up/down by 2:

Round 1:  20 Merkins – Run steps up to top deck – 2 Squats – Run down to bottom floor

Round 2:  18 Merkins – Run steps up to top deck – 4 squats – Run down to bottom floor

Round 3:  16 Merkins – Run steps up to top deck – 6 squats – Run down to bottom floor

I think you get the idea as this continues until the final round of 2 Merkins at the bottom and 20 squats on the top deck.  This was awesome.

Short rest before some partner work.

Partner 1 does exercise while partner 2 runs the same loop we just ran during 22’s, up one set of steps to the top deck and back down the other set of steps to switch off with Partner 1.  Cumulative reps as follows:

LBC’s X 300

Flutter Kicks X 300

Freddy Mercury’s X 300

This group was so pumped that we still had plenty of time for a quick mosey up the steps to the top deck for a set of 10 OYO Sumo Squats; run back down other set of steps to the bottom level for a set of 10 OYO Merkins followed quickly by 5 burpees (I had ignored an earlier train passing by)

Mosey to the courtyard area with benches for some final IC sets as follows:

Dips X 15

Low-Slow Squats X 15

Dips X 10

Low-Slow Squats X 15

Dips X 10

Low-Slow Squats X 15

Mosey back to the Rotary Pavilion for one quick set of Flutter Kicks X 35.

As I already stated…..it was fun.

Announcements:  T-square still collecting items for the displaced family; Roscoe leading 40 days of discipline starting January 20th

Several Prayer Requests sent out

New word discovered:  Monkish

Honored to lead the workout this morning.

Until the next one.  Aye!

Stroganoff

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