Month: September 2019 (Page 6 of 10)

KOTTER: Dolph

A couple of weeks ago, I was present as Dr Seuss pours it on thick and I suddenly began looking at the ground regretting my decision to post at another of his solid beat downs and noticed the diagonal lines at the front drive to the school signaling any drivers that they should NOT park in that area … and a idea bloomed in my brain…. I wonder if anyone has been stupid enough to use these as a marker for an exercise? Probably not … so I’m just dumb enough to try it out!
Pledge
Don Q IC x 10
Wide arm merkins IC x 11
Freddy Merks IC x12
Diamond Merkins IC x 6 ( like that number change? So did the pax as they tried puZling out what was happening with numbers)
Lbcs IC x 13
Mosey to traffic circle and turn right up drive to front of school where road stripes begin and there’s s sheet of paper taped down with 7 exercises

Now it should be recognized that my original intent was all exercises at ALL lines all the way around …. thankfully my internal ( infernal) alarm went off and i arrived at exactly 5:00 so I may as well time just first exercise on 1/2 of course 5 SSH each line …. took 5 mins …. not a great idea for bigger plan ( pax upon learning all this admitting they would have used the shovel of the shovel flag to bury me and leave it as my grave marker) So a plan B from outer space was adopted where we would do 5 SSh at every third line and only go 1/2 the distance around circle ( stopping at flag poles) run around traffic circle ( the constant) begin next Imperial Walkers then Hillbillies followed by Toy Soldiers squats and completing with lunges.
I then carefully remove paper weinke and store safely in my pocket in a ball shape….. and we mosey to school front for 10 dips, 10 step ups and s new favorite of mine … suspension merkins x 10 for 3 rounds … next we mosey back to the flag to work out some more core work , I lead off with plank moving into a low plank for approx 20 seconds each , Milburn next delivers 5 Burpees and there were Amer Hammers , Flutters a couple others I can’t remember and Just like that Dolph is next and Breaker Breaker suddenly calls Time! Dolph is puzzled saying his clock still has 1 minute left …. the Official Time has 35 seconds so I willingly oblige our KOTTER who delivers us another 5 burpees for time!
Several 5k s coming up inc this weekends Stop Soldier Suicide ( see pre blast) Ragnar
Thursday night meet at Hickory Tavern at 7:30 until
Prayers for Slim Shady who dialed up Dr Seuss moments before workout informing of his being on IR

Lastly, being a site AO Q keeps me from grabbing another Q , but I’m so glad to have been given this opportunity …. it’s always great posting somewhere I can’t travel to as often due to school/ other commitments …. thank you men and esp Breaker Breaker

Oh, you’re hanging on for what the devil the title was about well let’s just say that there was a discussion of renaming pax including renaming our KOTTER today who absolutely loves the name Wet Nuts …… so Dolph was rechristened Hot Nuts!!

Allen Tate had the Q this morning but sent a message saying he was having some problems with his foot and asked someone to be prepared to fill in. As 5:30 am rolled around, there was no AT to be seen. I came planning to take the Q and I had rough idea of what I wanted to do. Since I have been lifting with Sparky on Tuesday mornings recently, I figured I’d focus on the chest, shoulders, and core and keep the running minimal this morning.

Warmup:

• SSH 15 IC
• Cotton Pickers – 10 IC
• Hillbillies – 10 IC

Thang:
We mosey to the lower shelter and hit the lights for the first round of circuit work. Like I said, I was prepared to Q so I brought my bluetooth speaker and I asked if anyone knew who Cody Jinks was. Volt said no, but he was pretty sure they were getting ready to find out. Yep! (Start with Loud and Heavy if you check his music out. BTW, no doubt in my mind Whoopee would LOVE Cody Jinks).

15 Decline Merkins on my count
10 Step Ups each leg OYO
15 Dips IC
Take a lap around the parking lot.
Repeat for 3 sets.

I had to move on from Cody Jinks to a classic rock playlist. I love it but it was just a little too slow for an F3 workout.

Short mosey to the turd shack by the pond for our next circuit.

Dirty Hookups 10 IC
Big Boys 10 OYO
Low Slaw Squats – 10 OYO
Take a lap around the parking lot
Repeat for 3 sets.

Mosey to the parking lot. We had a few minutes left so we did some 1 minute AMRAP with 30 second rests.
– LBCs
– Merkins
– Flutter Kicks
– LBCs
– 1 minute Plank

Time!

Prayer Requests: Kids in school, guys not at Folsom today, Ratchet’s son (I failed to mention this but I’m adding it now!). YHC took us out in prayer.

Moleskin: A big piece of F3 is turning men into leaders, then developing them into better leaders. Stepping in to lead when your fellow PAX are unable, for whatever reason, is part of the deal. Sometimes, it’s missing an alarm. Others, it may be due to an injury or just a classic “fartsack”. Today was my day and, as site Q, it’s sorta my job. If I weren’t there though, there’s no doubt Stogie or Volt would have stepped in and led the workout. It isn’t just me, I’ve seen many others do it as well. Get out there and Q so you’re ready to step in and have a few exercises ready just in case you’re called upon! Speaking of ‘get out and Q’, Stogie will have his VQ on Saturday. If you aren’t running the Stop Soldier Suicide 5k, come get some at Folsom at 6:30 am!

• Montross

12 men made it to The Fighting Yank including my 2.0 and 1 FNG. After a short warm up of SSH, merkins and Don Qs, we grabbed a couple of bricks each and set out for a mosey around Belmont.

The tour began at Nellies where we did 20 CDDs, 20 brick military press, and 20 CDDs.

Next stop was the popcorn shop where we did 20 werkins, 20 brick flys and 20 werkins.

Mosey to the intersection by McDonalds, 20 MNCs, 20 straight arm raises with the bricks, and 20 MNCs.

Down the hill to the abandoned funeral home for 20 military merkins, 20 brick tricep extensions and 20 military merkins.

Next stop was the library for 20 merkins, 20 brick curls and 20 merkins.

Mosey to the front of the middle school for 20 diamond merkins, 20 brick chest punches and 20 diamond merkins.

Back down the hill to the picnic shelter at the park for 3 sets of 5 pullups and 20 dips.

Still a little bit of time so we dropped the bricks and formed a circle around the fountain. It was carefully explained that first the PAX would bear craw halfway around the fountain. At that point, stop and plank. The first person does 10 merkins. When he finishes, the next person does 10, and on down the line till everyone has gone. Rinse and repeat. (I’m not sure that is what actually happened)

Pledge

Announcements: Stop Soldier Suicide, Speed for Need

Welcome FNG Ooom Bop

It was an honor to lead. I look forward to next time.

Good group showed at Hollywood to get in a little Monday work.  No FNGs short disclaimer.  SSH, IW, Don Q all x 10 IC.  Pledge

Only two ways at of the parking lot, Q takes the exit nearest the intersection as we often do.  PAX got to pay attention though, Q heads opposite the normal direction.  A gravel track exists behind the school at the baseball field.  Q has used the track one other time a few months back, but that was a day with few guys present.  I don’t think anyone else has ever used it, so most were probably not aware that the track exists.

Get to the track and call a progressive workout.  Start with 1 burpee, 1 merkin, 1 jump squat, 1 LBC, and increase by one at each turn.  Do three laps so we finished with 12 reps or each exercise, 78 reps total.  Nice work.  Head to the back of school and partner up.  Dora with 100 big boys, 200 flutters, 300 American Hammer.  Partner does a lap.

Head back to front of school for two rounds of 10 step ups each leg and 10 dips.  Time.

Q reading a book titled Raising a Modern Day Knight by Robert Lewis.  Books is about fathers raising sons, but offers many good excerpts that can apply to us all.  One in particular is his take is what it means to be a man.  Lewis is four charcteristics define what it means to be a man: 1) Reject passivity – don’t just talk, act 2) Accept responsibility 3) Lead courageously, 4) Expect the greater reward – God’s reward.

Announcements: Stop soldier suicide the 21st, JJ5K 28th, Ragnar first week October, Tuna at end of October, couple of different half marathon trips coming up, one to WV and another to the beach.  Half marathon in Belmont in December

Prayer requests:  Def Leppard M, Huckleberry and his family, Tiger father, Slaw father.

Q took us out

Always an honor to lead

Tiger

Disclaimer
Warm Up: Cherry Pickers, Hill Billies, 5 Burpees.
Mosey to the wall on 321 Monkey Humpers for everyone going to work.
Mosey to the Church Step ups and Dips, X3
Webb’s Theatre Triple Nickel with Shoulder taps
11’s near the rotary
Heals to Heaven, Lunge walk then American Hammers.
All Jacked Up
SSH, Seal Jacks, Plank Jacks, Scissor Jacks.
Time.

Announcements, Stair Climb, Stop Solider Suicide, JJ 5K and Raising money for Rotary to install bathrooms.
Prayer request EZ son, each other and per Whoopie Me to get a job so I can keep the Workouts ending on time.

The Bed Pan is Full.

Over the summer at Allen Tates house, he has hosted the House Of Hims. During one of the conversations a story came up and the side name Florida Man was born.

I come walking in the parking lot and some Pax thought I was a homeless person. I gave the disclaimer and we began to work. Mumble Chatter was at a max from the get go.
Warm Up Cherry Pickers, SSH, Merkins.
Mosey to the bottom lot. I asked the question that all Floridians Know.
How do you run from a Gator, “picture a raspy Cajun/southern/florida accent?
You run in a zig Zag pattern. Cones were set up One Pax would pull a card from my handy Camo Fanny pack, then that Pax would run the Gator route while the rest of us did the work. BY this point some were laughing others were not so happy but all had to reach in the fanny pack of pain and pull out a sweet F3 pain card.
Mosey to the hill:
I called a triple Nickel but Florida Man aint got all these F3 Jargon down yet. Picture the seen in Total Recall when the Alien opens up her shirt. I almost called a Triple Nipple, thanks To SA and Def we got it rolling. Merkins at the bottom and Merkins at the top.
All the Bat flippers loved how my shorty shorts helped me move through the wind, however the Mullet did not help the drag CoEfficient. Yes Florida MAn knows what goes fast and what goes Slow. But looking cool is always a must.
After that got the skinny boys happy with some running we went to the tennis court, where Men know how to move the balls. But no balls were hurt just feelings. AMRAP and some other stuff to get down to the FEETS OF STRENGTH::
In Florida you aint a man unless you got proof so I brought some prizes for this.
Merkin Contest: Most Merkins in a minute Wins. Winner was Taterhole, he received a Sweet Pack of Glow in the Dark Tribal Tattoos cause we all know you will get in a fight if another Floridian doesn’t see who your tribe is.
Sprints: Montross took this one home, his Prize a slingshot. He was quick to release and fast to return. Also You need weapons when you visit Florida. Have you seen the size of that Mouse!
Finally no F3 or Florida Competition is complete without Burpees.
Medicine Woman took home that Grand Prize today of a nice Shiny Wrestling Championship Belt. Possibly the most important item of all things to take to Florida. Why you may ask, It shows you are a winner. Florida is full of Winners and they will welcome you seeing you have proof of success.
While at the court I played about 9-10 songs just about Hurricanes, and some great songs about Florida.
However the Sky Q himself Stepped in as we said the Pledge of Allegiance while “Sweet Home Alabama” played soflty in the background. I know the song is not about Florida but hey even Florida man knows when something is Awesome! Tell BedPan I owe him a new coffee table and will buy him more PBR next time.

Announcement: A lot
Prayer request: each other and that Florida Man stays in Florida.

So two weeks ago, YHC was to Q @ The Storm and had planned to get up earlier than normal to get in some EC. The night before, set the alarm, had workout clothes ready, and thought to be prepared for the early rise. Problem was that when changing the alarm to an earlier time, also changed the setting from AM to PM, so did not wake up until 5:30am when M’s alarm went  off… So today was the make up Q.

It’s 4:20, alarm goes off and out of bed I go. Arrive at The Storm around 4:50 to get in a little EC run. That early in the morning and your all by your self, you are definitely in the gloom! Finished up my EC around 5:25 and several PAX were already circled up for some small talk and stretching..

It’s 5:30 am, time to get at it!

Disclaimer

Pledge

Warm-up

• SSH x 25 I/C
• Toy Soldiers x 12 I/C
• Merkins x 10 OYO
• Stretches

The Thang:

Start out with a mosey to the upper corner parking lot, entrance to the baseball field. Time for some BLIMPS as we make our way around the school building. 

5 burpees

Next stop, 5 burpees and 10 lunges (5 per leg)

3rd stop, 5 burpees, 10 lunges (5 per leg), and 15 Imperial Walkers

4th stop, 5 burpees, 10 lunges (5 per leg), 15 Imperial Walkers, and 20 Merkins

5th stop, 5 burpees, 10 lunges (5 per leg), 15 Imperial Walkers, 20 Merkins, and 25 plank jacks

6th stop, 5 burpees, 10 lunges (5 per leg), 15 Imperial Walkers, 20 Merkins, 25 plank jacks, and 30 squats

Now time for 3 rounds of A-L-A-R-M (Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise):

ALARM Round 1

Dips x 20 run to end of parking lot, for Lunge x 5 per leg.

Run back to starting point, LBC x 25

Run to end of parking lot, jump squats, run back to starting point, Merkin x 20

ALARM Round 2

Shoulder Taps x 20, run to end of parking lot for Squat Jumps x 20

Run back to starting point for Peter Parkers x 20 ic

Run to end of parking lot, Ranger Merkins, x 15 and back to starting point for Makhtar N’Diayes x 5 I/C

ALARM Round 3

Burpees x 10, now for an Indian Run around the parking lot.

Back at starting point for Rockette Hillbillies x 10 (tried it, will not do it again, too uncoordinated for this exercise) and finish with some Mike Tyson’s 

Mosey back to Shovel Flag to finish up with some Mary.

COT

• Announcements
• Prayer request

YHC closed us out with prayer!

Welcome FNG Catheter!

Thanks men for allowing me to lead this morning.  Great work by everyone!

Until next time,

Breaker Breaker!