Day: March 6, 2019

15 showed on a warm winter afternoon.

Warm up

SSH

Don Quixote’s  And a few more that I forgot. mosey to the small soccer field.

Dora. With 4 corners. 10 rounds. OYO. 

SSH 100 

Squat 200 

 LBC 300

Pretzel Crunch first, then switch to Overhead clap 400. 

On laps 3 and 9 give 5 Burpees at the start.

Several fast guys getting done we all stopped and got 5 Burpees in together. Head to the parking lot.

Route 66 called out by several of the PAX.

We had Squats, Merkins, Calf Raises and maybe a couple others. Mosey back to the start to finish up.

Announcements And prayer request.

I told the men, that I wanted to brag on them for a minute. It is always fun at every workout. You men are always there, making someone smile, listening to each other before you speak.  Thank you all for caring, for listening, and most of all for your prayers.   Keep up the good work. Keep pushing each other. Keep holding each other accountable.

Thank you for another great workout!!!

As I have said before, and as some of y’all experienced last Saturday at the Gashouse, Montross and Whoopie delivered the epitome of what a F3 workout is.  When I began to put together my game plan for Bulldog I took some pages from their playbook and added a few other terrible things in order to challenge myself and hopefully my fellow F3 brothers. So it went something like this:

Pledge

Warm-up:

15 SSH IC

Princpals of F3- Whoopie Style (lots of burpees) #crowdpleaser

The Beatdown:

5 cones approximately 10-15 yards apart

Bearcrawl between for round 1, Lunge walk for round 2 rinse and repeat as needed for a total of 6 I think. We did both exercises at each cone. There was a fair amount of mumble chatter, but everyone pushed hard.

1) Mike Tysons 15/ LBCs 25 OYO

2) Kettlebell swings 25/ 25 curls

3) Reverse American hammers 25 OYO / 25 Rosalitas 

4) 4×4 10 OYO/ SSH 25 IC 

5) 20 Reverse lunges/ 20 Squats

Thanks to all you guys for coming out and helping me get better.  Till next time SYITG

Announcements – Mt Mitchell Ruck and Convergence.

Pryaer Requests: Voodoo’s co workers daughter and Tornado victims and families. Yhc took us out.

-Voodoo

13 in the  Beautiful afternoon at Midoriyama.  Being that I have a short memory, I am so thankful to have been reminded that I had the Q.  I have a work out that I had done at another AO.  I thought that it would work well for this evening. With a few adjustments, adding in some Burpee‘s for my man Slaw,  I knew that this would suck, so I decided this was the wenkie for us! Time nearing as I pull up. I see plenty of Pax getting their EC on.  With that we began.

Warmup

1 mile mosey.  5 Burpees at every 1/4 mile mark also we had a train close by, so an extra 5 were added. 

Legs

SSH x 10

Toy Soldiers x 10

Goof balls x 10

Hill Billies x 10 

Imperial walkers x 10 

Squats x 10 

Arms

Merkins  x 10

Nolan Ryan x 10 each arm. 

Mnt Climbers x 10 

CDD x 10 

Hand release Merkins x 10 

Peter Parker x 10 

Parker Peter x 10 

Core

Crunchy Frog x 10 

WW1 x 10 

V up- Roll up x 10 

Pretzel Crunch x 10 

American Hammers x 10 

LBC x 10 

Dying Cockroaches x 10 

Flutter Kicks x 10 

Mosey to the ball field hill

Triple nickel up hill. 

SSH & Squats – legs

Merkins & CDD – arms 

WW1 &  Crunchy Frog – core.

5 minutes left. Mosey back to the start for some Mary.

Announcements.

Nomades saturday. Meet at dunkin doughnuts on new hope or Roses in Belmont. Let Freight  know.

Community foundation run sign up.

Prayer request.

Each other.  Many request, spoken and unspoken. Remember we are each other’s brother in Christ. Reach out if you need help or just want to vent.

I shared  with the men  about traveling through life. There are HOV lanes in our cities today to encourage each other to travel together to stay out of the clutter of the highway.  To get to your destinations quicker and safer. The Lord wants The same thing for us. He wants us to travel together in life, encouraging one another, praying with one another, helping one another, and most of all loving one another.  Remember to keep Christ centered in your life, and if you need help; we your brothers are here for you.

Thank you you guys for another afternoon delight. It’s always fun listening to the mumblechatter.

The weather was great this Friday so we took advantage of the opportunity to get better.
Warm up
Ssh,cherry pickers,merkins,hillbilly, crab reach.
Mosey to the wall on 321 to do some walls sits and raise the roof.
Then went across the street for some fun the coupons laying around.biceps, triceps, shoulders, then we lined up Hipaa had the heaviest so we used his to pass back and forth while doing another round of walls sits. Mumble chatter was going great by now from it’s wet to what will these cars think of us. YHC reminded them it does not matter what does is that we are doing work. Speaking of work let’s mosey.took a stop at the corner of franklin and 321 to do some rocky balboas and calf raises 50 each x3. Then down the street to do some dips and Derkins. Kinda like dippn dots without the sweet little frozen balls. Again weather was nice did not here any complaints about frozen balls. We then teamed up for sprints and squats one runs other squats up the street then fellowship down then lunge back up. My legs felt wonderful so much that Clavin had to show me what a real lunge looked like vs my version of a bad sobriety test. Then back up to the rotary for Mary and talk about the power of prayer!

Remember: prayer can be powerful and effective. We are blessed to pray as a group of men together many times a week, the C.O.T. In my mind is like a antenna going directly to God.

Be on the alert, stand firm in the faith, act like Men, be strong.
1Corinthians 16:13

The Bed Pan is full 😎