Month: April 2019 (Page 5 of 9)

Being that I am fairly new to F3 , my exposure to all of the exicon is limited.  My Qs my seem similar each time, but I always try to do two things.  One, incorporate different muscle groups (some less frequently used) and two, doing something that has (as WattsUp would say) a high suck factor.  With that said here is what a few HIMs did…

Pledge

Warmup:

SSH x 10 IC

5 burpees OYO

Stations:

Slam ball raises (squeeze)/big boy x 15 each

Man makers x 15

Swings x 20 heavier if you want

LBCs/ flutter kicks x 25 each

Squat presses x 25

MNC x pax pick number between 50-100 

(Dry Rub chose 60)

Reverse American hammers x 25

HIPAA Mystery move…(ask him)

After 2 rounds we went to the parking lot and did a lunge walk (approximately 25 yards) did 25 flutter kicks IC and lunge walked back. Then we did another round.  Time. Great work by everyone.  It was an honor gents!

Announcements:  Mt. Mitchell and Community Fun Run

YHC took us out with a prayer…

7 showed at Midoriyama on a very nice Thursday.

Warm-up:

SSH x 5 ic

Don Q x 5 ic

Moroccan Night Clubs x 5ic

The Thang:

Mosey to Big Field

I had cones laying out a lap around the field making about a 300 meter track.

Start at first cone and run a pace about 30sec/mile faster than your 5k pace for 200m. Slow down to a pace that lets you recover for 400m. repeat this 6 times

circled up for some LBC’s  then ran 3x 100m First at 5k pace with 2nd and 3rd each faster.

Mosey to Flag

COT

Thanks to those that showed for running around with me.

YHC hasn’t Q’d at The Goat in a while and reached out to Dr.Seuss and asked for the opportunity to lead today, which Dr. Seuss had himself down to Q. It didn’t take much arm twisting for him to give it up for the day….Now prepare the weinke.

It’s 5:30am, 11 HIMs came out to the gloom to push the rock!

Disclaimer

The Pledge

The Warm-up

SSH

Toy Soldiers

Moroccan Nightclubs

Merkins

Mountian Climbers

The Thang:

Mosey around back side of downtown, up stairs to back parking lot….

PAX partner up for Dora 123…….

100 Merkins – Partner 1 runs around building while partner 2 does Merkins. Flapjack until 100 completed

200 LBCs – same as above until 200 completed

300 squats – same as above until 300 completed

Mosey to Firestation – 5 Burpees

Now for the Triple Nickle

5 plank jacks – run to top of hill – 5 jump squats; rinse and repeat 5x

Now a short mosey to the bridge (gateway to the Goat)…

Zombie Walk across the bridge and then mosey to the park. PAX split up into 2 groups, group 1 did 15x dips and 10 step-ups while group 2 attempted the ropes. Flapjack and rinse/repeat 2x.

Mosey back to flag….round of mary and Dolph finished us up with 10 burpees.

Announcements

Prayer request

YHC closed in prayer…

Great work from all men…thanks for the opportunity to lead this morning!

Breaker Breaker

” I can do everything through Christ, who gives me strength”  Philippians 4:13

Since we are at a school ….. let’s go old school. Old school PL with the coupons . I grabbed this Q mostly because Whazzzuppppp and I erroneously thought the Snoballs Q he accepted fromGastone was this week and he’d asked me to bring the coupons …. so why not kill two arms ,,,,, I mean two birds … you know the drill . However tomorrow we’ll be stuck with Gastone ( collective groans from much of S. Gastonia) and I’ll return with my part of the bargain next Wednesday along with Wazzup!
Sooo, my idea was simple, 4 exercises starting at 20 per dropping down to 1. I didn’t want the pax worn down ( even though Whhaatttssss Up! Mentioned that the Real Men of Folsom complete this exercise without setting coupons down ( or there’s a 5 burpee penalty) ! But this is Pain Lab , so there may or may not be burpees….. just not today!
So any who we reset after each exercises of triceps extensions, shoulder press, curls and swings ( these were wearing all down quick so after 20-15 switched those to squats. We alternated squats and heel raises also adding lunge walk of +- 150 feet and back. Now when we got to 6 down to 1 I challenged pax to a Folsom Finish not to set coupon down and they did not let me down !! It should also be noted that we did warm up of IW, merkins and SSH ( yes you read that right —- I promised pax to shake the icicles loose with something to AMP us up quick ) all IC and to the number 20.
Lastly I used DL from the Charlotte Metallica show to cheer us on expressing  to all present how the tix earned free DL of new release and the show a couple days later.
Cinco de Mitchell
2F event 4/27 Lewis Farms …m’s invited …
prayers for voodoos dad ( exceptionally low pulse ,,, possible pace maker needed)
Allen Tate’s mom (hip)
Dry Rubs co worker

Disclaimer due to the rain my weinki is destroyed so this may not be 100% correct but the names of who posted are.
Warmup:
Ssh,donQ,imperialWalker,Goofballs,Monkey humpers.
Some rain at this point mentioned to the pax that I had planned some ab work, it didn’t matter cause in the next few minutes we would be soaked regardless of being on the ground.this made me wonder that if someone brought a mat or towel it really would not matter. If I ever see a yoga mat I will laugh come to Folsom and even the roads of South Carolina feel smooth.
10 big boys,12flutters,8rhondas,10 Freddie’s,10knee crunches,and planks.
Calf raises,mtn climbers,Nancy Kerrigans, mtn jacks. Rinse and repeat both sets however we did not need to rinse cause of the rain but we did repeat.
11’s with 2 booyah merkins in the middle lunge walk in between vs running cause it’s pain lab not soccer camp. Once finished we looked like some guy who walked several miles to tell something important in the rain soaked is an understatement thanks to being in the group we all stuck together even in his first day trivago did not quit even mentioned had he went to a gym he wouldn’t have gotten out of bed today cause of the weather but Linus is his new neighbor “accountability”. Finished with some boxing movements and the. The lightning stopped us all to find safety.

Announcements 5k was cancelled

The Bedpan is full.

Five men showed for the morning and all were ready to go! So Let’s Go!
Warm up:
Ssh, mtn climbers,Wind mills,Goof Balls.
Mosey:
At the covered shelter we did some dips,lbc’s,Freddy Mercury,American Hammers. All X20 twice.
Saturday Def had us do a triple nickel. I liked the idea so I rolled with it today. Mountain climbers on one end and shoulder taps at the other. Once this was completed we did 5burpees,5crunchy frogs,5 diamond merkins, 5 elbow to knee crunches 5perside.
Time:
Ended with COT prayers for those in need spoken and unspoken. Great work by all.

The Bed Pan is full!