Fitness, Fellowship, Faith

Day: August 13, 2018

Tesla McBadass in the Twilight Zone

So as YHC rode up from Lake Wylie to the Yank AO things went from bright and sunny to very foggy, misty and frankly a little dark about the time he hit Southpoint Road. Driving on up it looked – and felt like another world from where I had left. I fully expected to hear Rod Serling’s voice announcing that we had all gone interdimensional. Would we see Bigfoot maybe? An alien spacecraft? Hitler? Stalin? Santa Clause maybe? Oh well, too late to turn back now! the rest went something like this:

COP on the park pad:

SSH X 20

2  alligator burpees OYO

IW X 20

4 alligator burpees OYO

Copperhead squats X 20

6 alligator burpees

Mountain Climbers X 20

8 alligator burpees

LBCs X 20

10 alligator burpees

Mosey up to the field of dreams fro some BLIMPS!

Partner up, P1 runs the length of the field and back, P2 does the exercise until P1 returns. Flapjack!

Burpees

Lunges (jump variety)

Imperial Walkers

Merkins

Plank Jacks

Squats

After we get through this, mosey up to the corner of Knowledge.

Dips

Step ups

Dirkins

Three sets: 10 X 15 X 20

Take a quick 10 counts, then do the following:

Broad jump down to the center stairs. frog hop to the end.

Mosey back. Train time, 5 burpees

Back to the field of dreams for a crowd fave, Bear Crawl slalom!

BCS to the end.

at the end:

SSH X 20

Morrocan nightclubs X 20

2 sets.

Mosey to the center of the field, 20 CCDs

Mosey to the end of the field: 20 merkins

Another train set of burpees.

Mosey over to hearbreak hill where I was CERTAIN we would encounter Bear Bryant in the zone!

Triple nickle

Mountain climbers X 5 (bottom)

LBCTs X 5 (top)

Bear may not have shown up but we did this to do one thing – get tougher in the 4th quarter!

Finish up with a round of pax led Mary for 5 minutes.

Mosey up to The Yank and do the pledge.

NMM:

It was humid, very soupy and very difficult conditions. Looked and felt like the Twilight Zone. No Bigfoot. No aliens, no dictators or Santa Clause. Just a sweaty ball of man and one young  FNG. Welcome Thorpe! Named by YHC for his muti sport acumen. Football, soccer, baseball and basketball. You sir, are the greatest  athlete in the park today! look up Jim Thorpe and you’ll see why.

Honor and pleasure to lead this group. Need to put together a clown car for Revolution soon.

 

 

 

 

Sharttoknow

I saw ShortSale at church Sunday morning and he mentioned Gastone was Q on Monday and possibly also Wednesday this week so I gave it some thought and by the end of the day I had wrestled the Q from Gastone-usually not a difficult task-he Qs enough so he is more than willing to give them up when asked. I started thinking and came up with the Weinke but then did a few Omahas (unbeknownst to the Pax) due to Q-fatigue, which for me today was 100% due to Saturday’s Q by SisterAct which is still causing some problems but I will just keep that to myself (sort of).

Gastone and I did a little EC and came in hot to find about 10 guys ready to get going. There were no FNGs so I gave a quick disclaimer and we started into it.

WU: SSH, Merkins, Plank stuff, 5 wolverine burpees (enough of those).

Thang: Mosey to AutoZone for 20 BB situps.

Mosey to old HT parking lot and meander to the far wall for some Hip Slappers X 10 then quick count off (12 of us) then another 12 Hip Slappers. Mosey to the school dodging traffic along the way and go to the breezeway thing. 4 pax were volunteered to remember a specific exercise and we did 1 min of the first 2 then rinse/repeated (Set Ups/Derkins). We then moved on the to second set (Sit Ups/Squats) which is when the WHEELS FELL OFF. Someone let some gas slip out (not me) and like a bunch of 3rd graders we all erupted in laughter and made a few comments that had us all on our back a little longer. I think we had to skip the second set of Sit Ups/Squats and moseyed around the back to do some stair work with a coupon we “borrowed” on the way. On the stairs we all walked up and down the steps with 20 squats at each end. While the pax were stair-walking, we took turns with the coupon on the stairs and did 20 Merkins when we got to the top or bottom. This took longer than I expected but achieved a desired burn with time for chatter. We moseyed back to start (Spiderman had enough gas in the tank to come blazing past me and come close to catching Gastone back at the start). We had just enough time for the Pledge and a quick cup of chocolate milk then COT. I closed us out with a prayer.

While at the fart-hall, I mean breezeway, I took a couple minutes to briefly discuss my recent trip to San Francisco and tour of Alcatraz. I picked up a book written by an ex-inmate named James Quillen. I am about 50 pages into it and he has not arrived at Alcatraz yet-he is giving background for how he ended up there-basically a really crummy home life which led him to make bad decisions. He took the blame for making the choices, however he also pointed out the situation he was in when he made those poor choices. He talked about how when he was younger, he knew what was right and wrong, but once he started down the wrong path, it was really hard to get back on track and the “easy way” was clearly the wrong way. At the time he did not have the insight and strength to do what needed to be done. Clearly, if he had something like F3, he would have had a better chance to end up somewhere other than Alcatraz.

Reading this book is helping me re-remember how lucky I have been to be surrounded by a loving family who encouraged me early on to make smart choices, ultimately leading me to where I am now-posting at a frozen icee place at dark-thirty in the morning surrounded by some great guys who can’t stop laughing at a fart. IT REALLY DOES NOT GET ANY BETTER THAN THIS!!!!!

Hope you all had a great day and thanks for being there this morning and all the other mornings.

Whoopee

Say what?

Seven PAX decided to get the workweek off to a good start by rolling out of the fartsack and posting at the newest AO in Gaston County, Mt. Hollywood. Everyone was a regular so only a short disclaimer given before we go to work.

 

Quick warmup of Imperial Walkers, SSH’s and Morrocan Nightclubs all x10IC. Said the pledge and headed down Catawba Ave to the BB&T on the corner where we got started with The Thang:

 

Walls of Jericho – 7 reps of 7 exercises then a lap around the building and parking lot repeated 7 times. Exercises were  Hip Slappers, WWI’s, Squats, Derkins, American Hammers, Seal Jacks and Mike Tyson’s.

 

We took a few minutes to recover and discussed what we can learn from the bible story about the walls of Jericho and how they fell. The massive wall surrounding the city seemed to be indestructible and the strategy laid down by God probably seemed foolish to the people…. You want us to march silently around the city once a day for six days, and then, after seven circuits on the seventh day, shout and blow our horns? Say what??? But Joshua was obedient to the plan given to him by God and the people followed the instructions exactly as they were laid out for an easy victory. When we are obedient to God’s commands we will achieve victory, no matter how foolish his plan may seem to us, he will always deliver us when we are faithful. The problem we have is that we make life difficult by seeking to do what WE want and not what HE wants.

 

Now back to our regularly scheduled programming.

 

Mosey over to Central Ave and head back toward the start. Orangeman and Sister Act are starting to get restless due to the fact that we haven’t heard a train and YHC has yet to call any burpee’s. Gotta keep the PAX happy so we gathered up at the entrance to Rankin Elementary to practice the monthly challenge – Contra Burpee’s. Start with one at first light pole and add one at each pole all the way to the corner.

 

Short mosey over to the auditorium for the last part of the workout. Deep Sea Divers, Calf Raises and Dips on the steps.

 

Just enough time left for a couple of rounds of Mary which consisted of Corkscrews, Crab Cakes and Bobby Hurley’s.

 

Announcements 

3rd F at Grits and Greens in Lowell on Wednesdays at 6:30pm

CSAUP relay on August 25th – If you want to sign up you need to let Pizza Man know ASAP.

2nd F cookout at Sargento’s on August 25th (M’s only, no 2.0’s) – Let Sargento know if you are planning to attend.

Nomads heading to CSPAN convergence on August 18th – Freight is getting clown car together

Folsom 2.0 workout on August 18th

Tubing on August 18th – Contact Freight for details

JJ5k on September 22nd at Common Grounds in Stanley

Speed for Need – Stop Soldier Suicide 5k/10k in Belmont September 22nd

Special Olympics Burpee-thon on October 6th

 

Prayer Requests and YHC took us out.

 

Strong work from everyone this morning. Sister Act continues to post all over the county, Dr. Seuss and Orangeman are two of the most steady, hard working guys in F3, Tiger is battling an injury but still posted and pushed through, Gilligan is back and pushing the rock and Gold Digger continues to do his energizer bunny impersonation. I appreciate the push and opportunity to lead this morning.

 

Broke

 

 

 

 

 

5 Core Principles of F3 Workouts

16 PAX showed up at Gashouse on Saturday morning.  9 did boot camp & 7 did painlab.  The bootcamp workout was as follows:

Welcome
Disclaimer
Warm Up
SSH IC x15
Moroccan Nightclubs IC x15
Imperial Walkers IC x15
Grass Pickers IC x15
Goofballs IC x10
What do the 3 F’s stand for in F3?
Fitness
Fellowship (community)
Faith
Pledge
Split up Bootcamp & Painlab
 

library parking lot

5 Core Principles of F3 workouts…#1 Free of Charge
Parking spaces uphill…bear crawl, american hammers, crab walk, LBCs)
pharmacy parking lot
5 Core Principles of F3 workouts…#2 Held Outdoors (rain or shine, hot or cold)
Alternate balls to wall & mountain climbers at pharmacy (10x IC)
first presbyterian church
Indian Run (in order of height) to First Presbyterian steps
5 Core Principles of F3 workouts…#3 Open to ALL Men
Define Sad Clown
A man with decelerating Fitness, Fellowship, and/or Faith
Sad Clown carry with a partner (think about Sad Clowns we need to invite or reinvite to F3)
Up the stairs – P1 shoulder, P2 above head
Down the stairs – P1 above head, P2 shoulder
5 Core Principles of F3 workouts…#4 Peer Led
11s at 1st Presbyterian Church (top-CDDs & bottom-Monkey Humpers)
grier middle school
5 Core Principles of F3 workouts…#5 End with a Circle of Trust
Joel Hendricks from parking lot to sidewalk then Bear Crawl to parking lot x3
Variation of the 2018 Iron Pax Challenge (week 1)
50 Squats
40 LBCs
30 Merkins
20 flutter kicks (counting 1 leg)
10 Burpees
200 meter run
plank for the 6

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