Month: October 2018 (Page 6 of 9)

WARM UP: 25 SSH IC, 10 Squats IC, 10 Merkins IC, 10 LBCs (once I got the hang of it), 10 Peter Parker Peter’s IC

PLEDGE

THANG:

Mosey a few blocks away to McQuitter Wall

12 Dips IC, 12 Derkins IC
10 Dips IC, 10 Derkins IC
8 Dips IC, 8 Derkins IC

Mosey on dow to 2nd St.
Starting at the Traffic light.
10 Lunges, 10 Monkey Humpers. Repeat for the entire block.

Recover

10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC
REPEAT
10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC

Recover

Mosey to Piedmont Charter Steps.
10 Merkins at the bottom, run up the steps and hit 10 Squats
Repeat 10 Merkins at the bottom, run up the steps and hit 10 Squats

10 Derkins at the bottom, run up the steps and hit 10 Imperial Squats
Repeat 10 Derkins at the bottom, run up the steps and hit 10 Imperial Squats

Mosey to the Bus Station:
5 Burpies, 20 Flutterkicks IC, 10 American Hammers IC

Mosey back to the Pavilion

DEEP SEA DIVERS – 3 steps, 5 slappers per step.

Few More Flutterkicks to close out the Friday morning beatdown.

BOOM

Roadie Shared a good story about listening to God. Don’t ignore the voice that prompts you to do things you wouldn’t normally do.

Looking for a new Site Q.  I’ve been at the Pavillion for a couple of years now and it’s time to share the goodness that is Friday Morning Beatdowns.  Speak up if you’re drawn to be the one.

Wind was still pretty heavy after Michael pushed through. A few HIMs showed to see what was in store. Started with SSH, Don Qs, and imperial walkers. Mosey

Went to parking lot in front of big soccer fields for some Route 66 with deconstructed burpees. This was terrible way to start. Chatter was heavy after round 5. Slow mosey to playground for 10 pull ups. Head across to side parking lot for 100 big boy sit up and a lap around the island. Another crowd pleaser.

Go to turd shack and plank at 15 degrees. Pax in a line. Started derkins and end man drops for lap around shack. Next man when first finishes his lap all the down line. Wall sit for minute. 10 hip slippers. Wall sit. 10 Australian mt climbers. Wall sit. Back to 15 degree plank and laps. No derkin. Wall sit. Finish

High wind tore flag from shovel. Thx to d fib for rescue. Mentioned christmastown 5k and Forge on Wednesday nights.

Remember in prayer hurricane victims and Oompa family

Always an honor to lead

Tiger

13 showed up this morning for a Tractor show or maybe just a workout .

Well since the show doesn’t start till 9 I guess we’ll push the rock while we wait.

WARM UP

SSH 10 IC

MERKINS 10 IC

IMPERIAL WALKERS 10 IC

FLUTTERKICKS 10 IC

Mosey to top parking lot near entrance for first round of fun.  A few LBC’S while we wait on six. Then a couple rounds of Boat to canoe, a tough one  we all need some more  work with those.

First round tabata style .

10 exercises marked on pavement. I can’t believe I found some pavement that isn’t 20 years old and full of rock.

Exercises would include:

SSH ,SQUATS, MERKINS, MTN CLIMBERS, FLUTTERKICKS, SHOULDERTAPS, LUNDGES, PLANKJACKS, BURPEES,  WIDEMERKINS

While PAX performs exercises , 1 man takes a lap around upper lot and then rotate to next exercise.

Next mosey down to pavilion.

Some abb work here as we wait on six.

First exercise here was partner shrugs.

Partner 1 planks on 3 foot wall while partner 2 holds feet of 1 and does shrugs. I think this could be a good one even modifying to some merkins while in plank thanks Roadie. 2 or 3 rounds of 10 IC of these.

Next on the wall for some…. yep you guessed it hip slappers  .”ABT  ” after giving up belt at Burpeethon I realized I should have trained better. After about 4 Ic the bees woke up and got a few of the pax so off that wall and down to lower turd shack to finish up the wall work.

10 hip slappers IC

10 miketysons IC

10 dirtyhookups IC

2 rounds of this

Back to tennis courts for 5 mins of ab work

22 Merkins for vets

Pledge

Announcments:

Just about 300 or so spots left for Christmas town 5k sign up men or if you aren’t running come anyway to help.

PRAYER REQUESTS

All on IR  all running Bourbon chase  ,Oompa ‘s family

As always it is a pleasure to lead, and if you have not lead at folsom yet just try to grow a beard and you might get asked..

For those of you who knew about the passing of my Uncle Roy a couple of weeks ago you probably were interested in the flyover that the US Air Force wanted to do for him. It was delayed because of bad weather on the day but we did it this morning over in Kannapolis over Bethpage Presbyterian Church where he grew up so many decades ago.

Wheels up Partner! IMG_1649

When YHC showed up to brave the early rains of Michael at The Goat, Gilligan stepped out of his vehicle to tell me that his FNG thought we were idiots (isn’t that part of the disclaimer?), so he went to the gym. I told him to not worry as I am the Q next week too. When Dr. Seuss posted a few till 5:30, the thought of a running only morning crossed our minds. Then Virus and Dirt showed up, so I changed my mind, sort of. The rain was falling, weinke be damned, time to get things done. 

Warm up: 15 IC each SSH, IW, and goofballs

The thang:

Mosey a bit and turn into the sports complex parking lot. See a good area to get in some 11s: merkins and jump squats. 

The rain is falling harder, and puddles form for a round of Mary, all core: lbc twists, flutter kicks, six shooters, rosalitas, IC. I see the stairs and decide on single leg calf raises to the top. 

Mosey up the road a piece, ask Virus to check the time (only HIM wearing spectacles as I can’t see in the darkness). Time for some 4x4x4 burpees, thank you Gilligan. 

Turn around and mosey back towards downtown. Find a parking lot for a bit of lunge walk / burpees. Mosey to downtown, 5 burpees for the train, mosey to bridge, bear crawl to the far end and crab walk back. I’m gassed , so we head back to the start, but we still have time so we stop at the wall for hip slappers, 10 each side. 

Time!

Announcements: Xmastown 5k and I hear it is filling up. Belmont 1/2 marathon

Prayer requests: Virus’ coworker, Michael victims, bourbon chasers

Dr. Seuss took us out.

It was an honor to lead you this morning. 

•  this week I accepted Gastone’s offer of a Q for next Wednesday … then I saw Tweet for a Gashouse opening and decided I needed to challenge self and do Two new and different workouts .  This pain lab workout was put together with Mayor in mind. Hence, where are you Mayor ? Hope you are well …. many moons ago Mayor was surprised at my love and interest of things Metal and progressive … music selection today was chosen for upcoming Metallica concert which will be my 2.0 s first BIG concert. He has enjoyed Metallica for some time perhaps because his  old  man loves them .? His previous concerts were Heart/Cheap Trick/Joan Jett , Tesla/JoanJett/Styx, and most recently Tom Bailey/ B-52s/ Culture Club …. so as you see much different! Also for Mayor was last exercise , which we shall divulge later.
• Arrived early to see Whoopsie running solo but no other signs of life …..
• Chose location for Pain Lab where plenty of light to see by since there was not much daylight yet and there was an abundance of leaves on ground.
• Thought I had enough chalk having chosen small pieces so as to use up some of large bucket that has remained in garage from when our 2.0 used to use them . Luckily I had enough for most of what I needed . Created circle with workouts meant to be 12 stations as in a clock ( wound up with 10 ) but had choice of plank jacks or sit ups ( was hoping for larger turnout and was going to use this station for partner up with person in plank jack position holding partners ankles while other does sit-ups and both perform their  exercise and then rotate halfway through … but another time). Other choices were Colt 45s ( for you Hipaa), lbcs, triceps extension, Freddy Mercury’s, curls , overhead press, American Hammers , overhead press while laying on ground , goblet squat and overhead press most with coupons as needed. There were smaller choices of coupon but I was the only one to exercise option for smaller coupon …. great work by Time Frame and Moses! All this was set to Tabata timer using a British accent … time for exercises was perhaps too ambitious at 2:15 ,,,, must remember to shorten that time in future .
• Once we completed task we now went on s nature walk with coupon of choice whenever possible held high over head last man to speed walk to front . This was a Mayor special from few months back that I thoroughly enjoyed enough to bring back which Time Frame was glad for since he is not ready to run yet and wished for workout without running but looking to come back .
• Return to start , cleaned up and returned all blocks to truck , circled up for 9 minutes of Mary ( no signs of Boot camp returning …. in fact they returned approximately 30 seconds to finish bells .
• During Mary I led most exercises challenging self once again to use cadence count which I have struggled with in the past . Led off with ski abs, merkins box cutters, heels to heaven with crossed legs( for Toto), lbcsFreddy Mercury’s . Moses chose flutter kicks Time Frame chose exercise ( brain fart .., can’t remember ) then ended with Rocky B’s … and here comes our compatriots fresh from running!
• always an honor … I always hope for larger crowds to challenge me but welcome these opportunities just the same . During circle of trust I mentioned that it is great to have Time Frame back from IR but we must remember that there are also many other F 3 brothers MIA such as T-square and Stroganoff and it was suggested by Whoopee that we all should reach out to them.
• Lastly I want to take a moment to speak about something that has come up several times in previous workouts including this one. There are some pax who’ve not q’d before … Moses spoke of such that Linus has him lined up to Q next week but was bumped due to Linus brother coming to Gashouse workout. Moses has s great idea for his workout and I say that we the pax should offer support and/ of assistance to any and all that have not stepped forward to Q . I am very certain that there are many great and varied ideas amongst all our pax and greatly look forward to these .       d