Month: August 2019 (Page 6 of 10)

12 men showed fought the heat and posted at Midoriyama this afternoon.  No FNGs, really no disclaimer since everyone knows I’m an idiot so let’s start.

Warm-Up:

5 Burpees

The Thang:

Very short mosey to the horse shoe pit area.  Not going far today, this is where the misery would take place.  Oompa Loompa did something similar last year that involved exercises and laps around the horseshoe pit area.  It was terrible, so I figured I would bring it back but modify it a little and add more exercises.  Basically we start out with 5 exercises.  We did 10 reps each of Burpees, Hip Slappers, Imperial Squats, Peter Parkers, and Hand Release Merkins.  Then you run a lap around the horseshoe pits.  Then repeat the 5 exercises with 10 reps each, and run a lap.  Do this as many times as you can in 12 minutes.  After 12 minutes has passed, move on to the next group of 5 exercises.  Then do 20 reps each of Jump Lunges, Dips, Plank Jacks, Mike Tysons and Tuck Jumps, then run a lap.  Repeat this and do as many times as possible in 12 minutes.  Once 12 minutes has passed on this second set of exercises, we moved on to the third and final set of exercises.  We did 30 reps  each of Mountain Climbers, Sumo Squats, Merkins, Flutter Kicks, and CDD, then run a lap around horseshoe pits.  Continue this as many times as possible for another 12 minutes.

We still had some time, so we took a very short fellowship mosey to the COT for some additional exercises. Everyone circled  up for a quick round of Iron Hulk.  This is where you start with 4 Air Presses to 1 Merkin.  We went up to 20 Air Presses and 5 Merkins, then went back down the ladder and finished with 4 Air Presses to 1 Merkins.

Still a little time to squeeze in some AB work.  Dying Cockroaches 15(ic), and American Hammers 15(ic).  Finish the workout with 5 Burpees.  Time!!!

Props to all the men on this one.  This was way harder than I anticipated.  It was extremely hot today, and this proved to be challenge for everyone.  I appreciate everyone working through the complaining and pushing as hard as you can.  This one kicked my butt for sure.

Annoucements:

8/17 – Rankin Lake remembrance walk/run for Pizza Man’s niece

8/24 – 2.0 workout at The Yank

9/14 – 9/11 stairclimb

9/21 – Stop Soldier Suicide in Belmont

9/28 – JJ5K trail run in Stanley

Prayer Request

Nameorama

Honor to lead you men today.  Appreciate the push today!!

Sister Act

9 men stepped into the gloom for what was sure to be an epic beat down.  The return of the Huck was upon Folsom.  These men had many options, but they picked the only AO that matters.

Ok, everything above was a lie except there were 9 men and YHC did have the Q.

Mumble chatter was running rampant before the beat down started.  Allen Tate was even about 5 minutes early.

Montross shows up and immediately asks Blockbuster (FNG returning from Tuesday): “How’s your Butt?”  I was then pretty excited I was not at Folsom on Tuesday.  It was very evident that Medicine Woman had the Q for that occasion.

05:30 hits and it was time to clock in.

Disclaimer: (I’m obviously not a professional.  I will be giving suggestions, feel free to accept them or modify as needed.)

Warmup: Toy Soldiers x 10IC

Let’s mosey

So – YHC has not been to Folsom much lately.   The last time I was semi-regular, the path from the launching point to the amphitheater was messed up.  So, not knowing if it had been fixed, I decided to have Montross lead us to the desired destination.   Big mistake.   He found every mudhole at Folsom.   Not only was it muddy, the mud was slicker than owl crap.

We arrived at the amphitheater to be reminded that the wasps are still there… so we mosey on to the lower turd shack.

Most may know, but I am kind of a fan of wall work.   So… ascending testicles is the next exercise.   A little mumble chatter about the name of the exercise and then the men went to work.

Next was three rounds of donkey kicks and hip slappers.

We then went back to the packing lot.   Lunge half, nur the other half.

Mosey to the tennis courts.

I saw online where Jocko talked about a workout that consisted of 20 lunges (I changed this to squats), 15 merkins, 10 WW1 and 5 burpees.   The goal was to see how many rounds you can complete in 20 minutes.   We did 10 minutes of this.   I’m not sure of the number everyone completed, but I am certain Broke won this event.

Next we did 30 seconds of an exercise with a little rest in between.   Exercises were burpees, high/low plank, low squat hold, high plank and burpees.

Fellowship mosey back to the launching point for the pledge and 22 for the vets lead by Blockbuster.

TIME

COT: Remember and support Pizza Man’s event on Saturday, the upcoming 5Ks and races.  Prayers: each other, our children, Big Pappy.

BOM: YHC took us out in prayer.

Really enjoyed being out with you men today.   This is my first weekday post in far too long.   Big thanks to Broke for making the trek to Folsom for a weekday workout.

Philippians 4:13

Huckleberry

Pledge: done

Disclaimer: I’m not a professional, but I play on one TV

Warm Up: 10 Butt kicks (IC), 10 High Knees (IC), Lunge with a twist (down parking lot), Kareokas (down & back)

Mosey: Snoballs to Clavin’s Hill (that’s what I’m gonna call it from now on) Watch out for those walkers! At least they wore headlamps. (0.4 mi)

Something like 11s: Started with 11 modified Lt. Dans (with a Jiminiy Cricket) instead of a plain ole merken. Bear crawl up the hill, 10 modified Lt. Dans. Bear crawl down the hill (didn’t realize how hard that was going to be…) And so on. This killed all of us.

Mosey: Clavin’s Hill to the Playground. Dodge more night walkers. Surprise! There are climbing ropes next to the monkey bars! (0.3 mi)

Obstacle Fun: All Pax do step ups on benches while one by one each does the monkey bars and rope climb.

Mosey: Playground to this service road (0.4 mi)

More Obstacle Fun: Spear throw at road signs (is this considered vandalism?) All Pax in plank position while each Pax attempts a successful spear throw. For each miss +1 burpee. Proud to say that we only had to do 3 burpees.

Mosey: Service road back to Snoballs (0.2 mi) Indian run with spear (pass spear back to last Pax who runs it up to the front)

Mary: 10 LBCs (IC), 10 Starfish crunches (OYO), 10 Plank March (IC)

NOTE: Realized that I did NOT follow protocol in properly announcing exercises in cadence. I’ll get it right next time. If there is a next time…

Scripture: 1 Jn 3:18 … let us not love with words or speech but with actions and in truth. (Thank you HIMs for your great example in this. And strive to keep it up!)

Announcements: Rankin Lake this Sat 10-2, Charlotte Stair Climb in Sept, Sign up for Christmastown and JJ 5K

Prayer Requests: Kids going back to school, Island’s foot, Outhouse’s sister-in-law delivered a baby but is in NICU

Name-O-Rama: video

CoT: Stinky Bird closed us out

with so many of the pax recently tagging or challenging each other to post an album cover I thought this was an appropriate title. Think about it, we are all dreamers of some sort. If we did not dream or plan we most likely would never come out to be a part of a group such as F3.
Just this morning I was talking with MW he and his family are dreaming of the new home and location they are moving too. Ive been dreaming of a new job, Sparky is training and dreaming of running a half marathon. Just before I started this BB I seen on Group me that Watts Up has now lost 75Lbs! That’s not only a big goal but a huge dream! “way to go by the way” If I sat here and listed all of the dreams I have heard become reality over the last year or so I would turn this into a motivational speech vs a Back blast.

Always be dreaming, also we all ran this morning in the thickest humidity this side of the Congo.
If F3 doesn’t make you tuff the weather will.
Todays Jam list
SpottieOttieDopaliscous
Brandy your a fine Girl
Aint No Mountain High Enough
Pina Colada Song (If you like Pina Colada’s)
I want you back
The Chain
Pump up the Volume
Let the Music Play
Drop the Bass
Magic Mike Cuts the record
3 AM Eternal (KLF is gonna rock you)

Announcements: Come out to Pizza Mans event this Saturday at Rankin Lake 10-2pm but come closer to 10.
Abunch of 5ks so get running.
CSAUP is on its way in the future so get ready.

Prayer Request:
Each other this stuff in Hong Kong and all of the shootings lately.

The Bed Pan is Full!

So, my day to Q comes and I’m still recovering from a BMX accident. My shoulder is what’s bruised, but this will not deter me from producing a decent workout. Today will be leg day. Several roll in and there’s a couple cars that aren’t recognized. Two, yes 2 FNGS arrive.

Disclaimer was given.

warmorama

Gravel pickers, Don Qs, Imperial Walkers all x10 IC

No shovel flag present. Thanks Montross. So we mosey to the flag pole. Stop a couple times for some Mary as the 6 are gathered.

Pledge

mosey over to the adjacent parking lot. For some 11’s. It’s leg day, so jump lunges and jump squats were the exercises and run the up and down the lot a distance in between. All PAX picked up the 6 to finish. During a short recovery, I had a few words to say about my pastors service Sunday. It was the word love. Explained that God is love, the Gospel is Love, and what keeps us from eternal hell is Love. We are told to love one another. Show your love by your actions and allow the light God gives you to shine. This is not just towards friends, family, but also towards anyone you come into contact with. Ok, back to work.

mosey back down to the tennis courts, again a stop for some Mary while gathering the 6. Continue to the tennis courts. Line up for some interval work.

Nur 2 courts, turn and sprint 2 courts, then mosey the final  2, rinse and repeat

Butt kicks 2 courts, High knees 2 courts, mosey the final 2, rinse and repeat

rinse and repeat both sets once again. Once all PAX were picked up, run suicides. Trying to go up to six and back down to one, but ran out of time.

Announcements: Stop Soldier Suicide 5k, Xmas Town 5k, Pizza Mans Remembrance run

COT: each other

YHC took us out in prayer

Blart called me today and asked if I’d like to Q.  He was worried  he might not make due to work, so I agreed and because of the short notice I made the workout harder. I guess that happened out of not thinking too much.

11 Paks (1 Rucked) showed expecting Blart to Q, but ended up with a lot less running.

The Thang:

Warm Up: SSH, MNC’s, Imperial Walkers, IC x something and 5 Burpees OYO

Mosey to small soccer field. I know right, already out ran my last Q.

Line up for Rugby Sprints w/ Merkins, flutters, Mtn Climbers, LBC’s, Freddie Mercuries,  with American Hammers on the end

Mosey to the Turd Shack, I know right:

Wall sits and squats while each Pak ran around

Mosey to closest bleachers for Dips

Mosey to playground for a little Dora 1 2 3:

100- pull ups. 200 Merkins. 300 Squats

Mosey to the flag for some MARY

Announcements ( I missed getting water)

Prayer, COT, Pledge

Thanks Blart. It is an honor.

9 Pax came out to The Storm for what seemed to be one of the hottest, most humid mornings of the year; but each pushed themselves and each other.

Pledge

Disclaimer

Warm-up:

SSH

Moroccan Nightclubs

Mt Climbers

Thang:

Mosey to end of lot for Del Brown: 10 Merkins, Crab Walk, 10 Hand Release, Crab Walk.

Rinse and Repeat until you reach the circle.

At circle, hold Superman, Low Plank, High Plank

Catch Me If You Can– with a partner

PAx 1 10 CDD’s while Pax 2 Nurs up hill;

Pax 1 runs to catch him, drops for 10 CDD’s to the top.

At circle, High Plank, Low Plank, Superman

Modified Bridge over Nest

 Pax 1 lunges down parking lot while Pax 2 does 10 squats, 10 Plank Jacks, 10 LBC’s;

Flapjack

Mosey to side of school for Escalator:

10 Diamond Merkins

20 Dips

30 LBFC’s

40 Up Straddle Hops

50 Crunchy Frogs

Lap around lot.

Rinse and Repeat. OYO

Announcements:

• Pizza Man’s 2nd F event at Rankin Lake park from 10:00-14:00. Sign-up at the pre-blast link he posted on Slack. 8/17
• 9/11 Stairclimb on 9/14.
• Stop Soldier Suicide 5k/ 10K Speed for Need Event 9/21
• JJ5K at Stanley Common Ground (trail run) 9/28
• Ragnar on 10/5
• Tuna 200 on 10/25-10/26
• BRR Ruck is happening. Check Whoopee’s post on Slack about a meeting coming up.
• Already looking ahead to next year for P200 and the Colonial 200.
• Christmastown 5k. Sign up soon. This race usually sells out by September.
• Kids, parents, teachers as schools start up

Word:

Be intentional with the life God has for you as a Christian. If you don’t have a relationship with Christ, turn to Him for His free gift of grace which he lavishes upon us. We can’t, and don’t have to, work for salvation. If you have turned to Christ as your Savior, live intentionally to glorify Him, love and encourage each other. From Eph. 2 sermon.

Requests:

Leppards M-surgery in September

Ron brother-in-law of Righteous Fox -stroke and health issues

Pizzaman- niece’s birthday

Lynn Hamm and family

Name-o-rama

YHC took us out in prayer.

As always, it’s an honor to lead. You guys encourage me constantly and I’m thankful for you!!

Seuss

According to Stinky Bird it was all like Deja Vu to him today for some reason …. could be because this was my first ever redux of a workout. It was such a hit last week down in Lake Wylie that I felt it needed presentation here…. there were a few minor changes just not with the workout …
Upon arrival I noticed Stinky Bird and informed him that it was Back to the Future ( past ) day …. he may want to leave ….. he went on and EC run but I thought he took my advice not seeing him until start time …. the crowd assembled and I informed all of what was to happen ….
Pledge
Disclaimer …. should be easy to modify …. plz do if needed..
This workout was mainly influenced by 3 major exercises that seem to have been in heavy rotation lately ( yes …. even I have used these and am guilty ) however they have been greatly modified …. but the influence remains ….
SSH. IC x11
5 burpees
Merkins IC. x11
4 burpees
Stinky Bird informs all pax to get accustomed to being in a plank position much of rest of time ( spoilers!!)
Time to slow stuff down…
MNC IC. x11
3 burpees
Plank jacks IC. x11
2 burpees
LBCs. IC x11
What’s next? 1 burpee ….. if you can’t figure …. this is a reinvention of 11s
Mosey to front entrance of the park that has not been in use much of the last few weeks with F3 ( usually we end up Old HT or Robinson)
Locate nice patch of grass and introduce the Big BM ‘s …
4 exercises that we will do for next 15-20 minutes
5 burpees 25 big Boys 25 merkins and 25 CDD scorpions … 25 first lift one leg and then do 25 other leg up ….. wait for pax and inform them that self and Stinky Bird remained in the 6 last week as the Crew at Crows Nest stayed at it …. Stinky Bird confirmed and added that they may have added by twos …….
At the back of the school …. completely in the dark with plenty of owls to talk to there is a mega monster hill they affectionately call “ the Green Monster” … Hipaa told me of it weeks ago when I told him of my guest Q ( also it should be noted that other than Iced Tea whom I work with who is the site Q who stayed after me until I accepted the invite ,,, I only knew Radar who supplied a Slack message that brought out The Hushpuppy and Stinky Bird… I chose NOT to visit the site nor visit and meet unmet pax prior to that date and met 8 great guys with amazing stamina’s !!

Back to the workout where we mosey to hill at front of park normally used by Gastone which was probably close …. although shorter than the Green Monster where we will recreate those 4 exercises minus one cdd scorpion at bottom of hill , mid of hill top of hill , back to mid hull and end at bottom of hill with all exercises…. last week I failed to explain that you are to ‘carefully’ do each exercise in the direction you are facing but added today …. sadly pax did their 5 burpees and moved to mid hill when Stinky Bird and I suddenly called them out …. bringing them back to finish AlL exercises …. they cheered and were overjoyed ….. they had somehow forgotten the big boys and merkins …
guickly they realized just how challenging each of these is in another direction…. my influence was NOT present ( Turtleman ) who loves to perform Big Boys on Hills with Moderate inclines ….. he NEEDS these!!
Burpees are VERY tricky in the dark facing downhill …. in the interest of time …. I Omaha the last bottom of hill set and explain that this was a reinvention of 4 corners ,,,, however , you can do 2,3 or 4 exercises for a complete beat down , just change the direction , elevation or some other aspect and you greatly increase the difficulty and challenge!
Short mosey to parking lot for my Dora exercise …. it was influenced by Dirt who gave us Rugby Sprints

Here pax line up , pax one calls exercise until they decide to yell , “Go!” We jog to start of parking spaces and back then run to other side and walk back …. reset for pax 2 and so on…
Stinky Bird started us with ….. well it was intended to be imperial squat walkers In cadence ….. lost in translation …..
There were flutters, Rocky B’s, MNCs Mercury Freddie’s … bicycle in reverse… seems the same…. most notable was Defib and his 20 minutes of Mike Tysons …. we ALL stopped to admire his form …. he finally called go I just had time to call little man/ Gumby in the woods ( Smurf Jacks) , I chose not to be cruel and after one yelled “go!” Had pax stop other side and quick mosey across the field for ,,,,,, Time!

It should also be noted that these Rugby Sprints are great to challenge the pax for creativity (choosing the right exercise and /or timing as well as watching many challenge nearby partner for who will finish first ! These are a great addition ,,,,,, much thanks to Dirt for this one …

There are many great locations here , but I admire those fellow pax who post out of town whether on vacation or at work in strange cities … I’ve also noted many who’ve posted near our area … I thoroughly enjoyed my guest Q and hope to have a chance to revisit these great HIMs just south of us … their workout times are earlier than ours …5:15…. Monday’s At Crowders Ridge Elem ( Crows Nest) Tuesday’s cannonball at New River Church
Wdnesday Shipwreck ( brand new 2 choices beat down one z moderate style the other high intensity each 30 mins and cofeeteria after called Shipwreck Thursday Poop Deck at the Bowl n Bounce Friday Bermuda Triangle Bethel Church ( middle of nowhere) Saturday 6:30 oak ridge Middle …. check it out ….. or Q!!
Challenge yourself !

“ Youths May faint and grow weary, and young men stumble and fall, but those who trust in the Lord will renew their strength; they will soar on wings like eagles : they will run and not grow weary: they will walk and not faint.” Isaiah 40:30-31

Pizza man Rankin Lake 10-1 rhis Saturday signups on Slack

9/11 Stair Climb on 9/14 in Charlotte ( or donate to FF)

Stop Soldier Suicide / SFN 5k/10k on 9/21

JJ5 k 9/28

Ragnar 10/5

BRR ruck McAlisters party 8/18

Xmas town 5 k / SFN F3 …… this WILL sell out …. don’t miss out!!!!

Prayers for Island
Def Leppard’s M upcoming surgery and Easy Riders family

Stroganoff prayed us out