Month: June 2019 (Page 4 of 9)

After getting woken up by thunder and lightning, I was worried that my Q may have to be delayed due to weather.  That was not the case, when  the 4:20 am alarm on my phone went off, I was delighted to see the storm was gone.  I arrived at Folsom about 5:22 am to see Roundup getting some EC in and Volt was getting his early work in.

5:29 am is here and I realize we have a nice crowd!  5:31 am we begin (Q fail, chattering away). No FNG’s so I just reminded the pax that a lawsuit against me would be highly disappointing.

Warm up: 

10 SSH in cadence 

10 Don Q in cadence 

10 squats single count 

Mosey to the tennis courts 

Thang:

Rugby sprints 1 court width  repeat after each exercise!

10 flying squirrels OYO  (some upgrades to burpees)

1 minute raise the roof

1 minute merkins

1 minute Morroccan night clubs

Mosey to the other end of the courts and back

Still rugby sprinting

1 minute emperial walkers 

1 minute hillbillies 

1 minute LBC

1 minute flutters

1 minute Rosalita’s

Mosey to the end of the courts and back 

Still rugby sprints 

Lunge walk 1 court and back

1 minute squats 

1 minute calf raise 

1 minute squats 

1 minute calf raises

Mosey to the end of the courts and back.

Rinse and repeat 

The entire work out had music blasting (thanks Pappy for the speaker)  and served as a great way to get the mumble chatter going as I had some very familiar  90’s tunes and a few other not so familiar tunes as well.

Rugby sprints was a great way for us to keep the heart rate up and YHC to be able to keep up with the pack.  This group of men at F3 Gastonia encourages me to be better every day.  I hope the workout today wasn’t too JV for some of our more athletic men.  Thank you all for the support today!

June 18, 2019 – The Storm

A few weeks ago I agreed to ‘Q’ at The Storm, but after Rock Hill’s F3 Hog and Coyote on Saturday I was soon regretting it. I was sore and wasn’t sure how I was going to lead a group of men for 45 minutes. So here we go…

Disclaimer followed by the Pledge of Allegiance

After the disclaimer we ran a short distance to the parking lot near the football field for the warm up.

Warm Up:
Abe Vigoda x 10 (IC)
Produce Picker x 10 (IC)
SSH x 25 (IC)
MNC x 20 (IC)
Sun Gods x 10 (IC)
Sun Gods Reverse x 10 (IC)

After the warm up we ran to Lakewood Road and found the hill I remember oh so fondly when Sargento ‘Q’.

Routine 1:
Elevens: 1 merkin – bear crawl to the top of the hill and perform 10 monkey humpers – crawl bear down the hill and perform two merkins and so forth.

It was soon after we performed 11’s that a train was heard in the distance.  Each pax did 5 burpees.

Routine 2:
After the Elevens we ran to the  circle on Lakewood Road and partnered up for Dora 1-2-3 (100 merkins, 200 squats and 300 lbc). While one pax performed the exercise the second pax sprinted toward the school and sprinted back up the hill.

It wasn’t a minute that after we finished we heard another train and did 5 more burpees.

Routine 3:
This routine found us back in front of the school where we did forties (30 reps of dips followed by 10 rocky balboas)… then we subtract 5 reps from the dips and add five reps to rocky balboas. We did this until we had 10 reps of the dips and 30 reps of the rocky balboas.

With time running out we ran back to C.O.T. for announcements and prayers.

Announcements:
Anchorman – Rice and Beans this evening (June 18). Check Slack for more details.

This Saturday (June 22) is F3 Dads at Schiele Museum beginning at 7:00 a.m. Also on Saturday is a 2nd F event for tubing. Meet at the Target shopping center beginning at 10 a.m. $10 each for three miles or $15 for five miles of tubing on the Green River. All are welcome to attend.

Saturday, June 29 is the convergence at the Schiele Museum.

Dr. Seuss led us in prayer.

Thanks for the opportunity to lead.
Radar

I had the Q for Crossroads and tagged along with Bedpan, Freight and Hushpuppy for a rucking good time.  This story cannot be put into words.  Ask one of those in attendance.  The others ran and are killing it putting in the miles.  The competition between them is great to see.  We finished and went to get better with some Qsource.

Announcements:  F3 Dads workout 6/22/19 at Gashouse (Schiele) at 7:00.  Dolph, Island and Timeframe will be the Qs that day.  Show up;  2nd F Tubing meets 6/22/19 at 10:30 at the Target parking lot;   Convergence 6/29/19 at the Gashouse (Schiele).

Prayers:  People battling addiction, Fathers

Praise:  Bed Pan didn’t get eaten by the Weimaraner who had a hunger for anus americanus.

The morning started off about the same, some men getting ready to run others were getting there packs ready to ruck. I met up with Freight and Mayor then got a message from Hush Puppy that he was on his way also. time to start so lets get moving.

Exercises 5 dead bodies, 10 squats , 10 curls, 10 triceps. We stopped thru out the ruck and did a few other movements but what really matters if what happened on the journey of Dallas. We covered about 2.5 miles total mumble chatter is always good with a ruck and I feel that some good friendships are made with this style of workout. Friendship is developed by experiences or events stuff you do together.
Well minus a dead body we had our own mini version of stand by me.

What happened:
Started off with HP asking if we were going near any public bathrooms this lead to the story of how we used to be able to get toilet paper from the school we were using to workout in the parking lot. Sadly we were not near any bathrooms if he had to go he will need to use his sleeves from his shirt. next it was all of the sirens that morning. We laugh and are glad that the cops are not after us soon one rides by us and waves. Coming down the street this small car {not a prius} goes by us and a long haired person smoking a bowl of some sweet Dallas Mowi rides by us and the pipe is so long I just call them out and we laugh I said {that girl is brave and is partying early today} we get to the light and its a skinny guy with no shirt. All we can do now is laugh and laugh at me cause I thought is was a girl. I reminded pax it was a girls car with a heart on the back. On we go surprised someone would smoke Pot that early then we decide to go do some hills in one of the neighborhoods. As we are walking along Freight notices a small bunny on the left, out of no where a massive Weimaraner at least 100 to possibly 200 lbs Im not sure because I had one thing on my mind. Save Mayor.. Luckily I was in between the Aggressive Animal and our Beloved Mayor. The dog recognized I was not backing down so he went on after barking and running at us he wanted none of the Bedpan. Some may have thought it was fear in me but I had to show that dog the whites of my eyes to keep him in check. This event had the pax rolling some struggled up the hill from lack of breath from laughing. I thought that dog was really gonna get me. No leash and my first time since being a kid had something like this happen. Couldn’t ask for a better group of men to be with.
The Bed Pan is full.. the part about me saving Mayor yeah he didn’t need any help that day. I still need to go by the store for some new shorts..

What a beautiful morning it was this morning.  Cool crisp breeze,  slight amber sunrise,  and a bunch of HIMs ready to get after it.  Here’s how it went down.  I did a version of something HIPAA did with a slight twist.

Warmup:

SSH 15 IC

Merkins 10 IC

Freddie Mercury’s 15 IC

Workout:

we all spread out and proceeded with

Burpees 10

Merkins 20

Mountain climbers 30

Curls 40

Squats 50

Side lunge to pole alternating halfway, retuned with lunge walking then…  reverse with more fun

MNC 50

Swings 40

Crunchy frogs 30

American Hammers 20

Pistol squats 10

Then side lunge to the end of the driveway and bear crawl back .  We ended with some Mary and called it

Prayer requests:

8 year old Asher, a child at Madoff’s church who is dealing with a brain tumor, and I believe a family member of Spider-Man

Announcements: Convergence 6/29

YHC took us out with prayer.  Great work men