Month: July 2018 (Page 6 of 9)

Looking for some deep truth about living out your fullest life with purpose, living like you have skin in the game? Have skin in the game, leave skin in the game. Done.

I left some skin from my back in the parking lot at FUMC.  Lot’s of sweat and large numbers of American Hammers and Big Boy sit ups helped with that.  Totally worth it.  Now read this and leave some skin in the game ASAP.

WARM UP: 20 Side Straddle Hops IC, 10 Imperial Squats IC, 10 Dying Cockroaches IC,
10 Merkins IC

PLEDGE then THANG:

Mosey to First United Methodist BIG parking lot.

10 Imperial Squats – Count the right leg
run to other end of parking lot, roughly 100 yards
Drop and hit 5 Mountain Climber Merkins
run back to other end of parking lot, roughly 100 yards
Rinse and repeat – 5 times
Recover
10 Captain Thor’s (big boy sit up + 4 American Hammers)
run to other end of parking lot, roughly 100 yards
Drop and hit 5 Contra Burpies
run back to other end of parking lot, roughly 100 yards
Rinse and repeat – 5 times
5 Burpies – Train
Mosey to the big brick wall

Wall sits with Shoulder Press – 20 IC
Monkey Humpers – 15 IC
Wall sits with Shoulder Press – 20 IC
Monkey Humpers – 20 IC
Jailbreak back to the pavilion
Freddie Mercuries – 20 IC
Flutterkicks – 20 IC
5 Crunchy Frogs

BOOM

8 men showed this morning.
Focus was abs.

Warm up.
SSH. X 20
Cherry pickers x 20
Let’s Mosey to the Flag.
5 Burpees at the street light.
Pledge
Lbc x20
Fluttersx20
Sandy V x20 (was reminded by the pax I was doing this wrong and made corrections and moved forward).
Run to the triangle in the road for some NUR. First thing I heard was you been around Gastone my answer was yes and (by the way Gastone MLP is still sitting down slowly but plans to return back Monday). After that side note.
Nur uphill 20squats
Nur to other corner 20squats
Nur to the other corner and.. 20squats.
Mosey for a bit then head to the tennis court.
Let’s do some 11’s
WWII sit-ups and American Hammers
From one end of the whole court to the next.
22 for the Vets at the end.

It’s always an honor to Q. Actually I was glad a spot was open at Folsom, the men get stronger every day we laugh and support each other anyway we can from prayer to plumbing advice and repair. Most importantly we check in on each other. The past 6 months my body has become stronger, but it cannot compare to how much stronger I am at praying and praying for others. Speaking in public has become stronger, helping others and my family has become stronger, the strengths I never expected to grow at F3 are stronger than ever before. Now with all that being said I hope the Pax can enjoy the B.B. at their late night dump stop before going to bed.

Prayer request
AT’s mother in law
Safe travels this weekend for the families heading on the tubing trip.
Def while he is in China
Montrosses hip
MW’s leg

The Bed Pan is Full!

Well gents, here we are again. I have missed a couple of weeks due to illness and then my little girl breaking her arm on Monday. Dolph needed someone to take the Q since he had to leave early for work so I volunteered to help out. I like the workout in a bag, which is just a specific set of exercises done over and over in a workout.

Disclaimer
Warmup: Moroccans x25 IC, grass pickers x???IC but everyone had a good time clapping. It was apparent the warmup was done so we grab the pledge and mosey to the upper lot past the stairs. I set up the speaker and timer (thanks to short sales input) and we begin. Every exercise called is 30 seconds by the lady in the phone. This is where the harassment started. The phone voice, the fact that I had some exercises that needed a wall, but we didn’t have one, the pronunciation of some of the words by the phone timer lady and there was a mention that short sale did a bad job of instructing me were thrown out there. Exercises were SSH, Lunges, Merkins, Crunches, Step ups, Squats, Dips, Plank, High Knees, Calf Raises, Push-up with rotation, side planks L/R.

After timer was up, we mosey to the gazebo because there is a wall or bench, etc. there for work. Part 2 was abs. LBCs, Flutter Kicks, French Fries, Windshield Wipers and Heel touch’s all to 100. This was another topic of harassment. I specifically said single count and however you get to 100 the fastest OYO. After I give directions if someone asks again, I tell them the opposite. Boy did that start some stuff. Hipaa took the time here to tell me he was going to workout with the ladies (makes sense to me, he showed up late for the workout like a girl)….BOOM ROASTED (burn is trademarked by Sargento).

After this was out of the way, time to mosey, but I heard CLavin say something about Suzy Q (phone voice lady on timer) so immediate Omaha to stay in place and knockout 50 burpees. CLavin then responds…what’d I say??? Timeframe noted this was a bad idea. I took a moment to ponder this myself. When the monthly challenge was 30 burpees a day, I tried to do mine timed to see the improvement. I could knock out 30 in about 2 minutes 12 seconds. When I got to 30, I dragged and took as long to knock out the remaining 20 and changed to ones without the pushup.

Finish the burpees and gather back up for the time circuit again. Mumble chatter was not as bad, but I have to agree with Timeframe that it was a bad idea. Move back to the gazebo for abs at half the reps.

Mosey to start (+/-50 yards), Announcements, Prayers, Names, COT.

Announcements: Running 50 Mile CSAUP 8/25, City Ruck the night before, Burpeethon with team or 2.0 10/6, Tubing this Saturday (get with Sargento),

Prayers: Hipaa’s family as they bury his M’s Grandfather today, Timeframe and his M’s Aunt, Safe travels for Breaker Breaker and family.

Today was my last day as Site Q for the Pub. I’m sure I’ll Q there in the future, but next week, I’m handing over the shovel flag to another HIM who has stepped up to lead. He’s already started with a F3Pub Twitter account. Keep an eye out for it, and show to know next Thursday.

I started The Pub a year and a half, or so, ago. Whoopie had just led the first F3 Gastonia BRR team, and I wanted a running workout to keep up the pace. It’s been great to see other running workouts pop up too.  It’s gratifying to see the regulars who post at the Pub these days. And thanks especially to those who encouraged me to keep the doors open when few to none were posting.

Oh yeah, and today we ran. Diva, Roscoe and I ran the first route I made for the Pub: Hoffman/Rosebud to Pamela to Gardner Park, to Armstrong Park to start. Oompa Loompa ran the other way down Hoffman and looked tired enough when we returned that we believed he actually ran.

I hope to see some regulars + new HIMs turn out for next weeks site Q transfer. Who gets the shovel flag? S2K

Announcements: 2nd F this Saturday; CSAUP in late August

COT

Monk

F3 Gastonia and other regions…Here’s the PreBlast for the Gaston County 50 mile relay CSAUP that will take place on August 25th @ 4am.  With the relay races quickly approaching, here is your training opportunity for a multiple runs within a short period while getting in quality 1st and 2nd F with your brothers.  This is a 50 mile relay around Gaston County that hits all the F3 Gastonia AO’s.  Even if you aren’t running the BRR or Bourbon Chase and just want to push yourself(like you should)sign up now.  There are a total of 12 legs (4 runners per team) so each runner takes 3 legs that total from 10-15 miles(or whatever you push yourself to do) for the CSAUP.   To sign up, please fill out form attached and more details for the event will follow.  If you have any questions please reach out to Pizza Man.

11 HIMS post at the Folsom AO for some PrisonBreak work.

5-runners

6-ruckers

Miles were logged

Times up

Namaroma

COT

Good  work men! Good to see more PAX out there working to get stronger in the run/ruck areas!

OK guys, today I messed up. I messed up so bad, some of you may not have ever noticed if I did not point it out. And then there are others who may have noticed but thought, I’m not gonna say anything. It’s Whoopee. He has been here for a long time. He’s an old guy. Not RESPECT-kind-of old yet, but old as in…well, just old. Some grey hair, a few F3 shirts…heck, he even wears those funny sock things that don’t even get down into his shoes. He knows what he is doing and I’m gonna just keep my mouth shut.

Today the Weinke was about me. I wanted to bring a workout that was tough and wore everyone out. I wanted to see some merlot or at least hear some whining about how it was too much. I don’t even think I accomplished that but that is not the point.

I got a message from Mayor this morning asking if I made it to the STORM this morning-there was a chance I was going to have to miss my Q due to work and Mayor was my backup. Mayor was tied up last night with his 2.0 in the ED (not his ED, but the Emergency Department, HIPAA!!!) so he was likely going to be a no-show. My response to Mayor: “I made it. There was not a lot of mumble chatter. There was a Q-fail probably because I have not Q’d in awhile.”

I thought about it today. My workout was tough (I think) at least in parts. A lot of us got worn down and probably got a little bit stronger. However, without much mumble chatter, we might as well have all been doing this workout separately at different times during the day. My Weinke was not really designed to allow much interaction with each other, despite my attempt to make it “partner friendly” with a few partner workouts, partner carries, and everyone’s favorite partner disease “Hurpees.” My Weinke was not really set up for mumble chatter. There were enough exercises to keep us busy, but all of them involved counting reps which made the entire workout monotonous, quiet, and overall not very fun. We went quickly from 1 exercise to the next in an attempt to gas everyone. Again, we could all have done the same workout today with each of us rotating in every 45 minutes to tag up and let another guy do the workout. Other than getting hotter during the day, it really would have been about the same as all of us doing it together.

Lesson learned AGAIN-I know I have made this mistake before. I will promise to keep this in mind in the future and hope those of you reading this will learn from my mistake. Set up your Weinke however you want, but if you want some chatter and interaction with the PAX-really, this is what makes the fitness part of F3 different from working out in the YMCA, then make sure there are at least some exercises that are done without counting reps and with a bit of a break for recovering so that the six guy can get back his air and participate without feeling like an anchor. Again, my bad.

I will be Q’ing again at the STORM next month so all I ask is that you give me one more shot before putting me out to pasture with the rest of the old farts.

Here is what we did:

WU, exercises, Mary, Pledge, COT with prayers for lot of PAX and family members.

Whoopee

And Friday’s are a great time to join the growing numbers showing up and conquering the Pavilion  .  We’ve had 20+ PAX for the past 5 weeks, maybe even 5 1/2 weeks.

WARM UP:  50 Side Straddle Hops, 15 Squats, 20 LBCs,
20 Mountain Climbers, Peter Parker Peter 10,
10 Imperial Walkers, 15 Squats IC

PLEDGE then THANG:
Merkins + American Hammers – 10 Single Count
Squats + Flutterkicks – 20 Single Count
Monkey Humpers + Mountain Climbers – 30 Single Count

Merkins + American Hammers – 10 IC
Squats + Flutterkicks – 20 IC
Monkey Humpers + Mountain Climbers – 30 IC

Run down to Piedmont Charter back parking lot

Wolverine Burpee Broad Jumps – one end to the other
2 Burpie Broad Jumps – one end to the other
1 Burpie Broad Jump

Let’s mosey to the steps at WELLS

Dips – 15 IC
Rocky Balboas – 15 IC
Deep Sea Divers – 3 steps up, 2 down

5 Burpies, the train says so.

To the Pavilion:

Captain Thor 10/40: 1 big boy sit up to 4 American Hammers.

Mary for 2 minutes.
Freddie Murcurys. Flutterkicks, Dying Cockroach type thing.