Fitness, Fellowship, Faith

Month: May 2018 (Page 6 of 8)

Confusion all around

JV showed up strong at Midoriyma. Must have been the humid afternoon, but Ash Pond forgot his name, Q forgot the pledge, and Hippa forgot to even show.  Even Boudin must have been confused because he did the whole workout with his weighted vest- respect!  On top of it all we even welcomed nine year old FNG, Michael forever to be known as Paperback Writer due to has affinity for the Beetles.  Workout went like this:

Warmup

SSH X 10 IC, Toy Soldiers X 10, IC, 5 burpees OYO.

Mosey to big soccer field for 5 corners.  Run on paved walkway around soccer fields, at the start we did 10 Bobby Hurley, at first curve 10 merkins, at second curve run up hill 10 times (a real crowd pleaser) this is where Downtown joined us, at third curve 10 WWI, at fourth curve(end/beginning) 10 burpee.  Rinse repeat but sub 10 CDD for the hill.

Head to near turd shack for 20 hip slappers.  After hip slappers Q called for PAX to plank, except feet are on the wall instead of the ground.  While planking PAX at end takes a lap around the shack.  When he returns, second PAX goes.  Chatter was already rumbling, but this one got everyone talking, these were HARD!!!  Everyone happy to recover, cant have that, so Q called for 11’s, curb squats and Mike Tysons.  Make varsity out of this group.

Mosey back to start for 22 for the Vets.

This was tough workout, everyone pushed through, great work by all.

Announced speed for need event, Memorial day convergence, and 2.0 workout at Folsom 5/19.

Prayer request to continue praying for Breaker Breaker aunt and friend, Def Leopard son and his upcoming travel, Ash Pond M, Tiger M

As always, an honor to lead this group.

Tiger

Getting Ready for Huckleberry

Side Staddle Hops, exercise!   Once the warm-up began, I raced to the car and grabbed the first winkie I could find, a technique Gastone willing teaches anyone naive enough to accept.

Boom, back with some squats, in the cadence form and we have a Q.  21 strong, weather perfect, energy up and a crop dusting a plenty.

Not sure what’s changed in the water, but the last 3 weeks we’ve had over 20 strong each Friday.  That’s a great trend to make into the norm.

Here we go!

Warm UP
Side Straddle Hops 50
Squats – 15 IC
LBC’s – 20 IC
Mountain Climbers – 15 IC
Plank Jacks – 15 IC

PLEDGE

Mosey the long way to FUMC big parking lot.
Partner Up(which wasn’t necessary in hind site)
11’s with Wolverine Burpies and mountain climbers at one end, and Imperial Squats at the other.

Midway through – OMAHA!!!!!

5 Wolverine Burpies here, run to the other end of the parking lot, 5 Imperial Squats, run back
4 Wolverine Burpies here, run to the other end of the parking lot, 4 Imperial Squats, run back
3 Wolverine Burpies here, run to the other end of the parking lot, 3 Imperial Squats, run back and so on.

Mosey 43 feet to the small parking lot, Partner UP.
LBS’s in the cumulative to 200,  Dutch Skate to the wall, run back and switch.

Dirty Hook Ups, 15 IC

Mosey towards the Pavillion, stopping short for some wall sits.
March, 20 IC, Shoulder Presses 10 IC
March, 20 IC, Shoulder Presses 10 IC

Jailbreak to the Pavillion!

Mountain Climber Merkins – 10 IC

4 Minutes of MARY AB Work

Announcements

COT

Name-o-rama

 

Add you name to the comments(as my mobile device was absent) and I’ll add it to the post.

Misspelled B.O.M.B.S

YHC pulled into Folsom about 15 minutes early to find the parking lot empty. Not sure if the Wednesday Run Ruck  was going to keep a few HIMS from posting this morning.  By the time YHC got parked the others started rolling in one by one. All total 9 HIMS showed in the gloom for a beatdown.

YHC was told the night before on the Folsom chat that there were 2 strong FNG’s that showed this week and that YHC should give them a beatdown that they won’t forget. (thanks Montross) 5:30 is here time to breakup the mumble chatter.

Warmarama:

Moroccan Nightclubs till everone gets in the circle ,

10 Burpees OYO        Way to push AT

SSH x1

Thang:

Mosey to the flag, say the pledge and 22 Merkins for the vets.  Mosey again to Sparky’s Lot for Wolverine Burpee/Long Jumps to the end. Mosey, sometime during the mosey  YHC overheard Pastor Clever say something about he was told to park at the tennis courts and he thought that we would be working out on the courts. Who was YHC to decline a new PAX the joy of what tennis courts really should be used for?

YHC called for some B.O.M.B.S. As the exercises were called out YHC was also called out by the spelling nazi (Huckleberry) and was asked how YHC spelled B.O.M.B.S with those exercises. Oh well I’m the Q I can spell it how I like! Time for some B.B.M.S.L

Partner up, YHC was odd man out so I did my sets with Montross and Pastor Clever.

50 Burpees

100 Big Boys

150 Merkins

200 Squats

250 LBCs   Just for you Huck

The PAX went to work and finished these with 3 minutes to go on the clock. Mosey back to start.

Prayer Request: AT’s mother in law, Roadie’s niece, Sparky’s M with end of school year stuff, YHC’s father in law, each other and our 2.0’s.

Announcements: Warrior Dash, Memorial Day Murph and 5K,  2.0 friendly workout 5-19-18, 07:00-08:00 at Folsom with something planned for the ones without 2.0s. Bring the 2.0 and have a great time of 1st and 2nd F.

BOM: YHC takes us out.

Moleskin:  Strong work from everyone today. YHC is really glad he had the Q today, didn’t really want to get out of the fartsack, but the PAX make it worth it and give back tenfold . It’s funny how  you think you are giving to the PAX but YHC is really getting the blessing from it.  Thank’s for the push Pastor Clever, only your second time posting and you are pushing hard. Gravity is getting better and better.  Volt is consistently there, Huck, Roadie posting 2 adays and 6 days a week, Medicine Woman doing EC and running with his 2.0 . Great to see every HIM at Folsom pushing hard.

If you haven’t had a chance to get out to Folsom come on out and get your beatdown and coffeerama Saturday 06:30-07:30. Montross with the Q.

It was a blessing and honor to lead today.

 

2.0 Friendly day at Folsom PreBlast

  1. About a month ago we had an idea to do a 2.0 friendly WO at Folsom! We will be doing this once a month through the summer, starting Saturday May 19th! I know personally that my boys love to come to a workout any chance they get! I love for them to be around my fellow f3 brothers, HIMs! Its good for them to be around good men, who work hard, love their wives and children and are there for one another at the drop of a hat! All of these are things that we see less and less of in our community! So, on May the 19 get up, bring your 2.0s and head to Folsom! If you dont have any 2.0s, we would still love for you to come! You can either help out with the Q, or there will be someone leading a running group at the same time!

Date- May 19th

Time- 7:00 am- 8:00 am

Afterward- breakfast at the Country Kitchen!

Contact me if you are interested in helping Q that morning, i would like to get the pax involved!

Thanks,

Sparky

Proverbs 22:6

New Pax at the Goat

9 Pax posted at the Goat this morning for a couple rounds of Red Barchetta and a little bit of prep for the Memorial Day Murph.

Pledge

Warm up:

Squats IC x 10

Goofballs IC x 10

American Hammers IC x 10

Plank Jacks IC x 10

The Thang:

Mosey across the bridge and through the crowd to far parking lot for Red Barchetta:

Sprint 100 yards..or so 100 SSH oyo ; mosey back to start

Sprint 75 yards..or so 75 Mountain Climbers oyo ; mosey back to start

Sprint 50 yards..or so 50 LBC’s oyo ; mosey back to start

Sprint 25 yards..or so Merkins oyo ; mosey back to start

Sprint 10 yards..or so 100 Burpees oyo ; mosey back to start

Red Barchetta in reverse:

Sprint 10 yards..or so 100 Burpees oyo ; mosey back to start

Sprint 25 yards..or so Merkins oyo ; mosey back to start

Sprint 50 yards..or so 50 LBC’s oyo ; mosey back to start

Sprint 75 yards..or so 75 Mountain Climbers oyo ; mosey back to start

Sprint 100 yards..or so 100 SSH oyo ; mosey back to start

Mosey to picnic tables for:

10 Dips oyo

10 Step-ups each leg oyo

10 Imperial Squat Walkers oyo

Rinse and repeat with 20 of each

Mosey to gazebo for Six Pack:

1 Pull up/5 Hand Release Merkins

2/4

3/3

4/2

5/1

Mosey around the town and back for another round of Six Pack followed by some Mary.

A few words:

We all have f3 names. But God who calls us to Himself, who will never leave us nor forsake us, who is close to the broken hearted and saves those who are crushed in spirit. He calls those who are His a people for His Name ie..for Himself, for His glory.

Announcements:

Memorial Day Murph, Speed for Need, Reminder or the Forge on Wednesday nights at Grits and Greens in Lowell at 6:30 pm.

Prayer Requests:

Breaker Breaker: Lynn Hamm; his aunt going to Italy on a mission trip; his son with exams

Anchorman: A friend diagnosed with lymphoma

Name-o-rama

Prayer

Thankful for f3 and this group of men. It was great to see are regular PAX as well as our recent new PAX: Anchorman, Dirt, Wanderer. I really encourage those who have not posted for a while to get back to it. Truly a blessing and honor to have lead this group today!

Seuss

 

 

 

 

Went for a Hefty run!

6 men came out for the Pub Run.

The Thang:

We ran 5 miles, some ran less but pushed the rock, and some had a ruck pack on. JK2 and Gastone arrived early for extra credit but did not see each other until start time.

The Moleskin:

I changed the route today because I can which caused Diva and Tooltime to run with myself and Stroganoff because they would have gotten lost. It was a nice fellowship pace until they figured out how to get back.

Prayers for Stroganoff’s son who is figuring things out, JK2’s Father, Def Leopard and his travels, and some more but I can remember everything.

Thanks for the opportunity to Q Monk, we will see you soon,

Gastone Out!

Accumulation

Sunday night we received a message on the F3 Gastonia Facebook page (yes, we have one) from a fellow interested in Storm and Goat information and locations. Responded back to him with all the proper information and let him know we looked forward to seeing him there. Our FNG, Michael King, showed up an endured a glorious first F3 experience beat down by YHC. Michael recently moved here from Georgia, is a Triathlete, worked at Fox5 and now joins the Fox46 family here in Charlotte. Tesla was quick to run down the crazy name path, again, and suggested “Rabies” because Fox’s carry them, SMH. Anchorman was thrown out, and because that is one of my favorite movies, it stuck. Please welcome Anchorman (Respect)!!

Monday night a random storm popped up in the area. I thought to myself how appropriate, a storm the night before I Q at the Storm. With the rain accumulating outside I decided to write a “rain-out” weinke just in case I had to keep the workout dry. It was so wonderfully drafted that I decided to use it as the WOD.

Disclaimer and F3 principles

The Thang:

Quick note: YHC DID NOT WEAR HIS VEST!!!

Warmup

10 SSH IC

50 MNC IC

See a car coming in hot, let’s do another warmup exercise while we wait

15 Flutter kicks IC

Well the car was not one of our own, oh well I guess that was some EC for us

Mosey to the Front Doors of the Storm

I announced to the group we are doing accumulating exercises. Meaning do exercise #1 run and return for round one. Do exercise #1, #2, run and return for round two. Rinse and repeat for a total 0f 10 rounds

Round 1: 10 Merkins IC run length of divider sidewalk and return (180 Yard loop)

Round 2: 10 Merkins IC, 10 LBC’s IC, run 180yd loop

Round 3: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, run 180yd loop

Round 4: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, run 180yd loop

Round 5: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, run 180yd loop

Round 6: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, run 180yd loop (90yds NUR, 90yds RUN)

Round 7: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, run 180yd loop (90yds NUR, 90yds RUN)

Round 8: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees (Pressed for time so Omaha’d to 5 from 10), run 180yd loop (90yds NUR, 90yds RUN)

Round 9: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees, 10 CDD’s OYO, run 180yd loop (90yds NUR, 90yds RUN)

Round 10: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 5 Burpees, 10 CDD’s OYO, 10 slow & low squats IC, run 180yd loop (90yds NUR, 90yds RUN)

NUR (115 Yards) Back to Flag

 

Moleskin:

I am going to be transparent here and state that I am not a spiritual leader. It is not that I am not a spiritual person, I just struggle. I have never read the bible, but I know there is a higher power telling me everyday that I need to open it and read. I’m trying to be better and must admit being surrounded by all of you encourage me to be better, spiritually. All I can say is keep ending your workout with prayer, keep having 3rd F events, keep posting spiritual articles daily on Twitter as you have no idea how much this helps someone like me.

 

Announcements:

5/28 – Memorial Day 5K, Convergence, Murph

Prayer requests: Def Leppard in his travels, The Children (school choices, summer break, etc.), Breaker Breaker’s Aunt and church friend mission trip, JK2’s Dad, YHC’s co-worker battling Chron’s and depression

Breaker Breaker took us out

Thank you again for letting me lead this group. It is truly an honor and privilege!

HIPAA

AMRAP and Relay

15 PAX , 1 FNG and 1 MTN biker posted to what is really starting to feel like Midoriyama summer. Let’s just get right to it.

Warmup:

SSH x 10ic

Don Q’s x 15ic since Monday was National Don Q day. It was also Tooltime’s B-day. coincidence?

High Knees and Butt Kickers for a while

Mosey to the ball field

The Thang:

Split into 3 teams for some relay races.

Round 1 just sprint

Round 2 NUR

Round 3 Sprint carrying cement block

Round 4 Bear Crawl

Round 5 Crab Walk

Round 6 Long Jump/Hop

Mosey back to the Flag

AMRAP an exercise for 1 minute then run a lap around the parking lot.

Exercises:

Merkin, Donkey Kicks, Dirty Hookup, LBFC, Hip Slappers, Wall Sit, and a few more I may have forgotten.

COT:

Pledge

Announcements-Memorial Day SFN Race, Murph at Martha’s Knights Balls, Ash Pond on Q at The Forge

Namerama-Welcome Downtown! Pockets nephew who comes to us all the way from Latvia

Prayer Request-Sidecar’s Uncle, Each other, Def Leppard if he ever goes to China and his mallet finger(ask me about it, I like telling the story)

 

THE Premier Running AO in Dallas on Wednesdays

The brand new Wednesday Run/Ruck at Folsom is taking off! 11 HIM showed up and showed out. That’s right, I didn’t stutter. 11 showed at Folsom for mosey!

3 went on a ruck into Gaston College while 7 departed for a brisk mosey around the loop. You may be thinking ‘Hey, 7+3 does not equal 11….are you boys struggling with your math?’ Ok, there may be 1 or 2 of us who have to take off their shoes to count beyond 10, but not the case here. My on-going EH efforts paid off as an FNG showed, albeit on Sparky-time. The FNG was late (I didn’t realize he was coming) so he took initiative and just ran through the park looking for us and met up at the end of the run. Add in the 1 FNG and that’s 11.

Speaking of FNG, his government name is Mark Tolan. He is the Assistant Pastor at my church. He will be known from this point forward as Pastor Clever. Pastor Clever? What does that mean? Watch the movie Friday (probably my favorite movie of all time, FWIW) – hopefully the good pastor can keep us away from a “Sinny-Sin-Sin!” As far as I know, Pastor Clever does not have cataracts.

It is great to see Folsom continue to push the rock. Guys are getting stronger and faster.
– Huck mentioned yesterday morning he ran the entire workout without any walking. Hell yeah brother! That’s a milestone I remember hitting and it is a big deal!
– Huck, Allen Tate, and Gravity said they picked up the ruck pace today aiming at 15’s. Good thing we had 2 fine role models in Allen Tate (Chief Rock Pusher) and Huck out there to keep an eye on Gravity. According to Twitter and GroupMe, he will kick a swan in the throat (allegedly).
– Bedpan set a personal best this morning. Let me tell you, the look on his face as he showed me his time was soul-touching. His lungs were about to explode, but he lived to tell it. You have grown my friend!
– YHC set a personal best and met a goal today by breaking the 9 minute barrier for average pace – 8:57. Now I’m shooting for 8:45.
– Pale Rider, yesterdays FNG (also a pastor at my church), was step for step with Medicine Woman and I – he hasn’t been working out, shows up to Folsom on his 2nd day, and runs 8:57s. That man is going to be a runner. He almost died, but he’s a runner. He told me he has never run that far continuously (3.4 miles).
– Medicine Woman ran with YHC. He will be the first to tell you about the time he sprinted by me. There was some back and forth passing and I could have sprinted at the end to pass him had I wanted to! In all seriousness though, MW was out there pushing it despite dealing with a lot of congestion. Breathing must have been tough. Good job!
– Sparky picked up the pace this morning. My pack hung with him for about a mile but he was moving at a what must have been a low 8 minute pace and we eventually lost visual. Rumor has it he risked life and limb to run off the paved trails.
– Volt didn’t say anything about his run. All I know is he ran!
– Roadie broke out his new shoes and talked about pushing rocks. He’s a Liberal or a Communist. Not quite sure which one yet.
– Pastor Clever stayed to run a bit after the workout since he was late. Be on time next time. Being down at the “74th Street Baptist Church” is no excuse to be late for F3!

COT – there were numerous prayer requests (AT’s mother-in-law, families, 2.0s, Leppard, and others), but one that really sticks out is one PAX asked us to pray for a young lady who stresses out about testing…he says she is a bigger girl for her age and she needs to pass the EOG to keep from repeating a grade. It’s not just about making grades in school, kids also have the stresses of fitting in and in her case, if she doesn’t pass, she’s that much bigger than all the other kids and it would be like a vicious cycle attacking her self-esteem. Keep these kids in your prayers men and as dads and leaders, encourage your 2.0s to look out for these kids and stick up for them! Pastor Clever took us out in prayer.

-Montross

The gift that keeps on giving

With the weather warming up and this 40 day challenge going strong 9 HIM’s showed up for some fun times at Folsom this morning. Mumble chatter was going before we even begin, forgot to mention we have an FNG welcome Pale Rider. 530 time to start gave my I’m not a professional you vs you speech and we began.

The thang!
20 ssh
20 side leg raises (aka swan kickers) shout out AT!
20 alt arm raises, this got the mumble to a rumble since the knees were getting dirty.
20 windshield wipers
Mosey to the flag!
Say the pledge
10 merkins
20 mountain climbers
25 lbcs
25 sandy v’s
25 seconds plank some guys jumped up so we did them again.
Mosey
Sparky’s parking lot!
25 seal jumps
Lung to middle of lot
10 Bobby Hurley’s
Lung to the end
15 merkins
Lunge back to middle
25 lbfc
Lunge
50 lbcs
Mosey to the shelter
20 dips
20 bicycle crunches
20 dips
20 leg raises
Rinse and repeat
Mosey back to the beginning and we did 22 for the vets!

Moleskin:
I had a plan to talk about leadership or some manliness quote at each stop,but life kept me busy and did not have any quotes ready. Well the sky Q kicked in this morning on the radio pulling into Folsom talking about our spiritual gifts. So I challenged the men to think of their gifts that they could bestow on others. F3 has given us so much and continues to give us friendship, guidance from others and a bunch of other cool stuff I could list for days. As a country we have more gifts than we could imagine we are all truly blessed in one way or another! Remind yourself of how someone has given to you and take an opportunity to give to someone else. Our spiritual gifts can be stronger just like our body’s if we choose to exercise them!

Announcements: 5k, or the Murph on Memorial Day.
Prayer request: always praying for each other, personal request, our country, military, and our families. Special prayers for nurses and teachers this week as we celebrate those who help others.
Welcome to the jail cell our new FNG Pale Rider.
The Bedpan is full..

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