Month: July 2019 (Page 4 of 10)

Watts Up gave me an opportunity to lead painlab this week, thanks brother!

15 ssh with boot camp for the warm up

9 stayed back with me for the painlab experience

everyone grab a block out of “the Prius”

the thang:

YHC was worried that I wouldn’t have enough to take up the entire hour….. I was wrong

25-1 blocks but it actually went 25-11 because we ran out of time and I’m actually pretty sure nobody was mad that time ran out on us.

curls

squat thrusters

calf raises

block swings

Chest press (on our 6)

we had to modify the swings and squat thrusters to 10 reps after the first 2 rounds because these were way more brutal than I expected and again I don’t think anyone minded.

Like I said above we only made it through the round of 11 before we ran out of time….

great work by all the pax!  Thanks for showing up to my Q!

05:30 hits at Downtown and there are 17 PAX ready to get after it. Short disclaimer, pledge, 5 Burpee’s and we’re off.

Mosey to the bridge on MLK and lunge walk across, a train is passing underneath so when you get to the other side 5 Burpee’s. Continue mosey to the parking lots behind DSS for a Triple Nickel. 5 HR Merkins in the lower lot then up the stairs for 5 Diamond Merkins in the top lot before heading back down the stairs on the opposite side.

Circle up for Round 1 of Ab work:

20 American Hammer’s IC

20 Flutter Kicks IC

10 Oblique Crunches each side OYO

Cross Page Ave to the large parking lot and keep the blood flowing with some Dirty 11’s. Mike Tyson’s on one side and Big Boys at the far side of the lot. Perform a Burpee at both of the islands each time you cross the lot. YHC underestimated how large the lot was so this took quite a bit longer than expected. Gotta cut some stuff out of the Weinke but that’s ok, save it for the next Downtown Q.

Round 2 of Ab work, same as above.

Mosey back to the start for Round 3 of Ab work and 10 Burpee’s to close it out.

COT/BOM

Read a passage from Uncommon Life by Tony Dungy about going against the Status Quo.

Uncommon Key – “Your mission is shaped by your values, and if your values are misplaced, you’ll miss your true mission. Understand that status is fleeting and artificial; pursue what is really worthwhile.”

Proverbs 19:8 – “To acquire wisdom is to love oneself; people who cherish understanding will prosper.”

Announcements

2.0 Workout at Folsom 7/20 at 7am – NO REGULAR WORKOUT, go to Yank, Gashouse or Pain Lab if you don’t want to go to 2.0

Ratchet is sponsoring a race 7/20 at Shadyside Dragway in Boiling Springs to benefit children’s cancer

Pizza Man will be having an event 8/17 at Rankin Lake in remembrance of his niece. Looking to make this an annual event, be on the lookout for more details

Prayer Request

People battling addiction

Gastone as he travels to NY and will be spreading the ashes of his father

YHC took us out.

YHC wasn’t very creative with the workout today, but I hope it got the job done. It’s been hot this week and the PAX really pushed through this morning with a strong showing. Honored to be a part of such a great group.

I’m Broke

So…. what to do when faced with a HUGE potentially life changing/ mind altering event? Well first you post it on Slack. I posted that there “may” be 2 Taterholes in our little neck of the woods … thoughts of time travel ran mostly in my brain ….. ( kept searching for Dr. Emmitt Brown and his DeLorean or train….. neither arrived) but in no short order …. Short Sale posted “…alien…” and here comes I.C.E. Dropping down out of the sky …. when all of a sudden the Citizens Band channel of Slack squawks to life “ Breaker, Breaker…. can you hear me ….. this is Breaker Breaker with important information ….. cease and desist … that man is on loan from Granite Falls !”
Order has been restored

On with the regularly scheduled program already in progress…

Disclaimer….. Pledge

Warmarama : MNC, arm circles forward then back, Imp walkers, lunge and lbc ….. all IC

Why so easy on the warm up? Well it’s hot for one ….. and the main event is about to begin and since it’s the return of something I tried Downtown back in April or May behind DSS with a really long hill …. I always felt the hill at the Goat May work better …. I was right!
So what’d we do? Burp Back Mountain! Partner up , P1 does burpees while P2 nurs the hill but runs back normal to trade off until reaching 100…. now we mosey over to gazebo and deconstruct Burp UPS …. 1 squat, 1 merkin and lastly 1. Pull up until we do this 10x

I now offer pax option A and option B explaining one is only a little more cardio involved ….. much mumble chatter but not about what’s on the table … try again and get my ass handed to me when I hear “ You’re the leader so lead!” Alrighty then !!!! So it’s gonna be option B … more cardio run back up hill behind buildings and use steps.
Originally was gonna just do individual “jacked up” exercises but chose for us to stay with our partners and while P1 does SSH P2 does Little Gumby( lil man) in the woods 25x then switch followed by seal jacks and plank jacks all to the tune of 25. Do this twice over and then I add two more with plank jacks and SSH once again achieving 25 each round. We are way ahead of time that I felt we’d have left so back to gazebo for 5 actual burp ups then mosey to little wall beside fire dept for dips and incline merkins with cadence count until someone recognizes that there may be some sleepers getting rest inside …. so ….. run like hell back to start for 7 minutes of Mary complete with obliques, dying cockroaches and s few more exercises until TIME!
Great job by all

I’ve really enjoyed stepping out and trying new venues and working out with others in the area that I don’t get to see in my normal haunts of downtown, gashouse, Neverland and Snoballs

Folsom dads /2.0 this Saturday 7
Same day …. Green River tubing

Farewell party at Sargentos for the Tool Times August 3 … rsvp on Slack

Convergence next Saturday? We were unsure

Convergence next month at The Yank as well as the last 2.0 event

Prayers for Time Frames parents, Dry Rub and Top Hat

One final notable moment came when I recorded namearama stopping the recording before entering my name in the books!! Doh!

The day started off with the pax thinking we would begin the day with some SSH.
Well YHC had other plans since I heard Blart Wednesday mention that WoJo did some yoga so I thought it would be a great way to get the morning going.

In the beginning many pax did not care for the stretching but Im sure there Hips appreciate it.
Here we go:
God Pose, Cobra Frog, Frog, Pigeon, Bridge Pose, Downward Dog, then the Warrior. Mumble chatter and any chance to make a comment that could be said was spoken or thought of. So I yelled lets mosey and started the rest of the thang.

Hill Work: Run to the entrance of the Dog pound 3x, then 5 burpees.
Amrap 1 min each: LBC’s, Mo-Rockin Night clubs, Front &Back, Dying Cockroaches.
More Hill Work repeat above.
Amrap:American Hammers, HillBillies, Rocky Balboas. 1min Each.
Hill Work same as before.
22 for the vets.

Announcements:
2.0 day at folsom this Saturday, No Brainer Nationals 7/20 see ratchet, Tronmoss 5k 7/21
Prayer request for each other and those in need.

Bed Pan is Full..

77Degrees this morning before we started the day at Prison Break.
I think I seen the Devil this morning with one of those hand held fans that spray water at the same time. Regardless of the weather the PAX did their thang, some ran some walked. All sweated..

Announcements:
Same as before, and pray for each other.

The BedPan is full..

YHC came into Cross roads Sunday ready to Q but not ready to do the Q source.
Calendar Dings tells Me I have the Q, that is great I remembered that. Then Calendar goes off again and says I have the Q source also, I go into a (oh crap mode) wondering how I am going to pull off being prepared for Q source when I don’t even know where to begin this morning. I notice as I walk up to the Pax after the run that Mayor had some paperwork with him, come to find out he had the Q source I had only the Q. Great part was the topic was on Shared leadership, I do not feel that I did any leading this day however I was very glad that Mayor was in charge of Q source that morning. I’ve Known Mayor for a while but only recently since the boars nest started did I get to hang out and know the man. Well it goes back to the P200 then more when we started rucking. Either way I am glad we have met, I challenge any of the Pax to step out of there comfort zone and meet a new person when you post somewhere. That is one of the great parts of F3.

Announcements:
2.0 at folsom 7/20, TronMoss 5K,
Pray for each other and Sparky’s son as he is Baptized this day.
Ratchet has a drag race to help raise $ for a good cause.

The BedPan is Full.

It is the day after the fourth of July, many Pax probably still full of Hot dogs and burgers from the night before. That did not stop 9 of us this morning at getting Better.

Disclaimer stated:
Warm Up.
GoofBalls, Cherry Pickers, Toy Soldiers, Don Q’s.
Mosey: we stop at a church to get in some Dora.
Heels 2 heaven, Flutters, Lbc’s. After that fun we did some ladder merkins.
Mosey:
We went to the top of the parking lot this morning, with the heat and humidity YHC was not about to let the pax suffer long term breathing in the stale air and smog of the bottom level. Once at the top we all agreed that the AT&T Building/Logo could kinda be the Bat symbol of Gastonia. That lasted a whole 10 seconds now time for some 11’s.
Squats on one side and Lil Gumby in the woods on the other.
Once we completed the 11’s I mentioned that America is free, F3 is free, so the Pax were free to get to the corner of Main and Franklin any way they deem fit for the next set of exercises. We all dispersed once back together we NURed the hill on main street while doing 5 starfish at each light post on the right. Just back in time for some Mary.
Pledge, Prayer, Time..

Thanks to all who came out we have the TronMoss 5K coming up 7/21, 2.0 day at Folsom 7/20.

The BedPan is Full!

Let’s EASE into the day with Stinky Bird!

July 15 Q @ snowballs:

Disclaimer

Pledge

Warmup:

Side straddle hop – 25x IC

Moroccan NC – 25x IC

burpees OYO – 10x

American hammer – IC 25x – Turtleman with the count

Mosey half way to Gastone’s hill, 1 set lunge walk between 2 light poles.

Run up Gastone’s hill – 40 LBCs OYO – Mosey down to the parking lot close to the bottom of Gastone’s hill.  20 big boy sit-ups OYO.

Mosey back towards pelicans, stop half way for lunge walks between 2 light poles.

Mosey to Snoballs for a cool down of:

10 burpees oyo

20 squats oyo

Mosey to the playground for some modified DORA.  YHC will call it the DORA 33. (33%)

Partner UP

Exercises: 33 Pull ups, 66 Mike Tysons, 100 Squats

Partner one does the above while partner 2 does 20 Flutter Kicks each leg.

Turtle Man commented on the PAX level of intelligence because of the high intensity workout we were doing.  Or at least that’s what  YHC took from his mumblechatter.

Island requested a water break.  Mosey to the water fountain.  Some drank water, while Clavin lead the PAX in 1 round of plank jacks IC, 25 or 30 I believe?

Mumble chatter commenced when YHC lead in some hip strengthening; lie on your side, raise leg straight up.  10 IC.  Roll over to your other side, 10 IC.

Mosey back to Snoballs with one 40-50 yard sprint in the mix.

Prayer requests:  Gastone’s daughter at camp, Watts-up’s family?, my short-term memory

COT

Good work, men!