9 men showed to either run/ruck at Crossroads this morning. Everyone pushed hard and got in some miles.
Pledge
Announcements
Prayer Request
Nameorama
Sister Act
Day: October 27, 2018
20 showed at Folsom this morning. Good crowd today, which had me pumped and ready to deliver the prepared beatdown. I noticed we may have several FNGs today when Hacksaw rolls in with what looks like the entire WC Friday wrestling team. This dude is a real HIM and continues to spread the word about F3. Awesome to have these young men out here. This is the future, so we should always make it our goal to have a positive impact on our youth, to help develop them into the men that we all continually strive to become. My goal today was to do my best to properly introduce them to an F3 beatdown. Short disclaimer was given.
Warm-Up consisted of some SSH, Grass Pickers, and 10 Burpees OYO
The Thang
Grab a coupon from Slaw’s truck and meet on the tennis court. Everyone is to line up facing the length of the entire tennis courts with their block. 5 exercises are called: Blockees, Tricep Ext, Goblet Squats, Chest Press, and Thrusters. We started with 10 reps of each exercise. Then run the length of 3 tennis courts and back to line. The perform 9 reps of each exercise. Then run the length of 3 tennis courts and back. Then 8 reps of each and run, and so on until you finish with 1 rep of each exercise and finish with the run. This definitely was a challenge. Anytime you use blocks in your workout it adds to the difficulty of the workout and you have to push that much harder. Great seeing everyone push themselves on this one, but we aren’t finished yet.
Next the PAX were once again instructed to line back up on the line facing the tennis courts. Dirty 11’s is the next called exercise. This is when you do your basic 11’s exercise but add in a called exercise to be performed in the middle of your trips back and forth between the two 11’s exercises. Yeah, I definitely made that confusing. Anyways, we would use the length of 2 tennis courts. Exercises used were Curls, Plank Jack Merkins, and Little Men In the Woods(Also referred to as Little Gumby In The Woods). These are a SSH but you are in the squat position. Yeah, they suck bad if you watch your form. We would start with 10 Curls with your block on start line. Then run, stopping halfway to perform 2 Plank Jack Merkins. This is when you do a regular plank jack but you also go down to perform merkin at the same time. Once 2 of these are completed continue to end point and do 1 Little Men In the Woods. Go back to start stopping to do 2 Plank Jack Merkins on the way. Then 9 Curls, 2 PJM, 2 LMITW, 2 PJM. Then 8 Curls, 2PJM, 3 LMITW, 2 PJM. Continue this until numbers are flipped with 1 Curl and 10 LMITW. I love 11’s, and if there is a way to make them anymore confusing, I’m going to do it. Took a minute for everyone to catch on, but everyone finally figured it out. Good push men.
Next we had some time for some corner work. We would utilize the entire tennis court facility for this. First exercise used is Burpees. Mosey to corner 1 and do 10 Burpees. Then sprint, or give it all you had to corner 2 for 10 more Burpees. Mosey to corner 3 and do 10 Burpees. Then sprint again to last corner for 10 Burpees. Repeat this but change the exercise. Instead of Burpees we did 20 Jump Lunges at each corner. Wanted to do more exercises, but time was running low. Definitely smoked after this.
We grabbed our blocks and returned them to Slaw’s truck. Had a little time left for some Mary and 5 Burpees OYO. Time
Pledge
Announcements: Convergence at Yank 11/10, Christmastown 5k 11/24
Prayer Request
Nameorama
As always it is an honor to lead you guys.
Sister Act
Today, the last Saturday in October is a unique milestone for me. Not only is it the first Q of the month, it is my first official post as well, at least on Gastonia soil. I did pick up one credit for the Bourbon Chase a few weeks ago but that is the reason for my lack of posts. I got hurt training for the BC and had to take time off. I aggravated not only my calf but got a new injury to my left leg on my final 6.7 mile run. It sucks getting old. Then Roadie throws out a new 40 day challenge. So today makes my 6th workout of the week (Hey Roadie – how many Bud Lights can I drink as a cheat meal??). A few weeks back, Linus asked for a Q as he would be out of town – I volunteered. I had designed a run intensive workout that was pushed to the side as I’ve not recovered well enough to lead that (“don’t do it if you can’t Q it” right?). So stay tuned for that one down the road (literally). Instead I pulled a few things from various workouts to have an upper body focused cardio beatdown.
HIPAA was scheduled for Pain Lab and Hush Puppy was quickly coaxed to join the Bootcamp crew. Good to have those guys among us. Nice to see Stroganoff back as he had been on the IR for an undesired extended stay. The others were a veteran crew but a disclaimer was shared: “I’ll offer some suggestions and feel free to follow them, or modify as needed – your choice.” Heyzus and Toto came in hot and joined us during the warm-up. Lets get to it:
Warm-up:
- Side to side lunge IC x 10
- Toy Soldier IC x 10
- Imperial Squats IC x 10
- 4×4 OYO x 5
- SSH – Ring of Fire; PAX individually drop for 5 merkins – thanks to Whoopee for taking his sweet time to apply perfect form (who says he hates long warm-ups?)
- Mosey to the entrance for The Pledge
Mosey across the street to Akers Pharmacy – I led the long way taking a lap around the building – Q Power to elicit mumble chatter. I’m not sure this spot has ever been used but keep it in mind for the future. It offers significant elevation change with equal slope on either side of the building. Line up against the back wall.
- Hip slappers x 10 (5/side)
- Bear crawl the parking lot (~20 yards)
- Merkins x 10
- Run a lap around the building, plank for the six
- Repeat 1x
- Dirty Hookup x 10
- Joe Hendricks across the parking lot
- Dips x 10
- Run a lap around the building, plank for the six
- Repeat 1x
Next up was Partner 11’s. At the back of the building, begin with 1 WWI, smack hands w/ your partner, run opposite direction around the building, meet at the front for Boo-yah Merkins starting with 10. Repeat that until reversing reps. This seemed to be a crowd pleaser. Whoopee and Defib got after it pretty good. There was competition for the couple of dry spots in the parking lot. Fortunately the rain had moved on but the cool air was present. Hopefully we’ll enjoy a bit of Fall before we have to break out the winter gear. So, where was I? Oh Partner 11’s took quite a bit more clock than I had anticipated. That wasn’t supposed to be the main event. My group was the last to finish and the first finishers were doing flutters or lbc’s waiting for us – having an deep conversation about something. “Hey – 2nd F is for after we done – follow me…”
We headed to the First Presbyterian Church youth building where some coupons had been deposited. The PAX groaned which always makes a Q smile. With only 20 minutes left, adjustments were required. Five stations were as follows:
- Block curls
- Lateral raise w/ bricks
- Burpee side hop (put a post down the middle to force the higher jump)
- Squat Press w/ half block
- American Hammer w/ brick
PAX paired for the stations except for Roscoe that went lone wolf. “How many reps?” the PAX inquired. The final station had the PAX pick up a sandbag in each hand and first lunge walk across the parking lot, then farmers carry on the return. Some were faster than others. The good news was the shoulders and arms got some attention with the coupons. I didn’t bring music today so the mumble chatter began. Toto was the first to remove his shirt. Whoopee couldn’t let him go solo so he removed his as well (unlike QvQ, he didn’t tear this one off…). Whoopee commented that he forgot to shave his back. The diving board was open for business and here we went into the deep end. “How do you shave the middle part?” was the open ended question Hushpuppy asked.
“Ask your Mama…” Whoopee returned quickly…then it was on. Nothing like “Yo Mama” jokes to illicit juvenile humor. Without a title in mind for the backblast, this was easy fodder.
- Yo mama’s so fat…If she was a Star Wars character, her name would be Admiral Snackbar.
- Yo mama’s so stupid…When I said, “Drinks on the house,” she got a ladder.
- Yo mama’s so fat…She brought a spoon to the Super Bowl.
- Yo mama’s so stupid…It takes her two hours to watch 60 Minutes.
A train was heard in the distance, so we threw down 5 burpees. To Clavin’s displeasure, this was EC to the Burpee side hop station. Time was running short so we hustled back to the base and with four minutes remaining a little Mary was in order:
- Sandy V Chops (unlike Midoriyama’s Sandy V’s – keep legs stationary but split into a “V”; clasp hands together overhead and raise forward to chop between legs. I didn’t even count – just had the PAX join for an extended period of time until the Q went to failure. Along the way several began the Atlanta Brave/FSU war chant.
- Leg Raises x 10
- Flutter Kicks x 10
- Crunchy Frog x 10
- Dying Cockroach until the bells
COT: Announcements for Christmastown 5k – support however you can; Nov 10 Convergence at the Yank (Roscoe and YHC are “tag-teaming” the Q); Nov 11 F3 Dads at Martha Rivers 1500 under Picnic Shelter #1. No prayer requests made verbally so I took us out in prayer.
Moleskin: As much as we’re trying to use F3 to keep our fitness and improve ourselves, nicks and injuries will occur. Unfortunately time, rest, ice, drugs (legal otc or prescribed) are about all we can do. Patience is the toughest pill to swallow. Listen to your body and take the time to get healthy but don’t get too comfortable on the couch. Until the next one (which hopefully won’t be too long).
Short Sale