Fitness, Fellowship, Faith

Day: February 12, 2020

I Get By With a Little Help From My Friends

I pulled into the Schiele Museum parking lot just in time to see the end of the combined Painlab/Gashouse warmup! The morning wasn’t starting off the way I like it between spending some time pondering life on the throne and running a few minutes late! However, I was now at F3 with a truck full of cinder blocks so things were looking up. Well, so I thought!

Warmup: Not sure, I missed it. It was quick though…maybe 2 minutes tops? insert joke here

Thang:

We’ll start out by leaving the blocks in the truck and doing Route 66 Mike Tysons, lunge walking in between and doing Mike Tyson push-ups at every other line. Feel the burn in those quads! This is always a mumble chatter stopper and one of my ‘go-to’ exercises!

Next, Route 66 Squats, bear crawling between exercises and doing squats at every other line. It’s interesting when you do these exercises in a curved parking lot. The lines don’t exactly “line up” so we had to talk about. Some may have accused others of cheating but we all get along. Personally, I think it was the UNC fans who were cheating. It’s what they do!

Everyone on your six for some abs. After all the bear crawling and MTs, I figured it’s a good time to give the body a quick break
– LBCs 15 IC
– Rosalitas 15 IC
– Flutter Kicks 15 IC
– Big Boys – 10 OYO
– American Hammers 15 IC

Everyone grabs a block for curls – Carry your block and do 10 curls at every other line. Most hit 11 lines, some did 12.

Rinse and repeat with ‘Cinder Block Swings”, much like Kettlebell Swings – walk between every other line and do 10 swings. Rinse and repeat. We just went across the parking lot for around 6 or 7 lines.

Rinse and repeat, but this time with did 10 Squat Thrusters with the blocks at every other line. We also went across the parking lot once for about 6 or 7 lines.

We give the arms a quick break with some more ab work.
– LBCs 15 IC
– Rosalitas 15 IC
– Flutter Kicks 15 IC
– Big Boys – 15 OYO (by request from Rudolph, who was scorned afterward)
– American Hammers 15 IC

At this point, I had a round of Mary exercises with the blocks in mind, but I had blown through my weinke a bit faster than I had planned. On top of that, I haven’t done block work in a while and I was feeling pretty smoked on the block swings. Suddenly, almost out of nowhere, I believe it was Tube who mentioned how awful Yoga was in a recent workout. So, I asked him to take the lead and let’s do some Yoga. Rudolph stepped in and led us through about 5-10 minutes of Yoga poses. Frankly, I love doing Yoga, I’m just not comfortable enough with it to call it. IF you can’t tell it, this part is the reason I titled this backblast “Get By With a Little Help From My Friends”.

So we moved back to the blocks for some Mary. I was originally going to go through 20 to 1 but as we talked, I shifted directions a bit. I let every guy call his own exercises. We started with 20, then went to 15, then as the Go Ruck Training Team came through, I let them also jump in on calling exercises. We worked until the bells rang. Tricep extensions, upright rows, chest presses, and “pull overs”…I think that was the name…you lay on your back with the block over your head and pull it over your head to your chest, and we slid the block from the plank position. Crunch Frogs, Dying Cock Roaches also made an appearance. I know I missed an exercise in this list, but the guys were just taking turns coming up with the hardest stuff they had. It was great.

…and the bell tolls, it’s 8:00. We nameorama with the bootcampers and we’re out!

I was getting pretty smoked after the Squat Thrusters but the Yoga made a great opportunity to stretch out and catch my breath while continuing to work. I appreciate the warm welcome to Painlab once again and look forward to coming back out soon enough.

Intimate Mountain Music

Ricky Bobby.  Nough said.

we did 101 burpees, 6 sprints, LBC, Dying Cockroaches, single leg dead lifts, planks, squats, lunges and a few others that are escaping my mind at the moment.

When I first pulled up there was not another F3 HIM to be seen.  There was the reliable centurion that walks non-stop around the track.  As time approaches I am thinking about just leaving when good ole Tesla shows up (on time by the way).  Looks like we are doing this.  Out of the corner of my eye I spy the Cheese-man himself, Sargento. That makes 3.  As we walk over to the gathering spot Virus rolls up to signify it is 5:30.   Sargento enjoyed the jams.  Virus and Tesla spoke about really old music.  Tesla told a story about canoeing (not SA) down a river meeting some new friends with more guns than teeth in West Virginia.

 

Announcements:

March 21 Convergence at Martha Rivers

Wichita with his VQ coming up this weekend at Folsom.

Tesla is arranging a showing of the movie Deliverance (he is also planning to act out several scenes from the movie volunteers needed)

May 3rd Pittsburgh race – Contact Sargento if you might want to run it

Spartan Race coming up April 4th – still time to sign up.  Team name is F3 Gastonia 9:00 am start time.  Talk to Gump.

Ville to Ville April 18th

Quiche has the Q February 19th at The Ricky Bobby  – WWQD?  Show To KNOW!!

 

Prayer Requests:

Trevor Smith and Wife (Teslas Minister) tree fell on the house and thankfully did not hurt anyone.

Chris Howser – Stroke

Lynn Hamm

 

Pledge

Virus Prayed us out

Sweating at Midoriyama

The forecast was for 95% chance of rain so the rain Weinke was ready. Around lunch, I noticed the weather was clear and warm so adjustments were made. 9 men gathered around the shovel flag. Termite back after crushing his half marathon. Tyson rolling in fast after running some EC. Slaw back after being down for a while. Swimmer with some rucking EC with a 30 pound vest. Here we go!
Warmup SSH x10, Toy Soldiers x 10, Arm Circles forward and backward and Seal Jacks x 10.
Pledge
Mosey to the entrance and across the road to the parking lot for Dirty Mac Deuce. 3 exercises to 12 reps, arms, legs and core. 5 sets.
Set 1 – Werkins, Low Slow Squats, Flutter Kicks, all x 12 IC, run a lap down to the cul de sac and back to the entrance and back.
Set 2 – Burpees x 12 OYO, Monkey Humpers, Freddie Mercuries x 12 IC, run the lap.
Set 3 – Moroccan Night Clubs, Mountain Climbers, American Hammers, all x 12 IC, run the lap.
Set 4 – CDD’s, Calf Raises, Dying Cockroaches, all x 12 IC, run the lap.
Set 5 – Diamond Merkins, Lunges, Big Boys Sit Ups, all x 12, run the lap.

Mosey back across the road, right turn to the next parking lot on the left for Dora 123. 100 Merkins, 200 Squats, 300 LBC’s. Partner 1 runs about halfway up the parking lot and back while partner 2 performs exercise, then switch.

Line up on the parking spot line for Route 66 with an exercise some call by a name that rhymes with Hobby Burleys but I refuse to use that name so I just told everyone to bend down to the ground and then pretend to shoot a free throw starting with one, then two at the next line, up to 11. There was an attempt by Freight to impersonate the state’s favorite college basketball team during this exercise. Not funny. Back to the flag.

“Whoever heeds discipline shows the way to life, but whoever ignores correction leads others astray,” Proverbs 10:17
A word about Discipline. Discipline is my Word for 2020 because I need it in all areas of my life. A disciplined life can lead to freedom in many ways. Most F3 guys are disciplined to make it through our workouts. That type of discipline can lead us to excel in others things as well. I heard Dredd talk about getting up at 2:50 am and writing for an hour, then reading and praying then going to a workout. He does this 6 days a week. He said he needs that discipline to be sure he writes as much as he needs to and he will not write that much at the end of his day so he does it early. Discipline is the key to achieving success in most areas of life.

Announcements: Wichita’s VQ at Folsom Saturday, February 15th. (I’m betting on lots of Merkins)
Axe Throwing Event on February 22nd, let Huckleberry know by Feb. 15th.
Convergence on March 21st at 7 am at Marthas. Everyone should try to attend.
Shoot ‘Em Up Fellowship at Allen Tate’s also on the afternoon of March 21st.
Look for the February Newsletter in your email. It is awesome.

Prayer Requests: Slaw’s daughter has the flu, Swimmer’s Father-in-law, Broke mentioned someone in a serious car accident, Freight’s wife grandfather.

COT Slaw took us out.

Tour De Labyrinth

It was roughly 55 degree which is right about perfect in my opinion at the Labyrinth.  A little wet in the parking lots and on the ground from the torrential rainfall lately.  A big beautiful bright moon in the sky.  A fairly steady 10 mph wind.  Superb morning for this.

Six at the start.  Oompa Loompa was running solo and would show at the COT.  Glad to be among the regulars this morning.

5:30.  Lets Go!

No disclaimer due to no FNG’s

Pledge

Mosey to bank parking lot for warm up.

Triple Nickle — SSH one end and Mountain Climbers on the other end

Meander around to cinder block wall:

DIps x 20

Step ups x 20 each leg

Rocky B’s x 20

Mosey to HT/Lowe’s/PF parking lot:

Lunge, Lunge, Squat, Burpee from one parking lot line to the next…approx 50′ (eyeball test).

Mosey to steps that lead down to Food Lion:

Calf work…20 calf raises parallel feet

20 calf raises toes out.  Watts Up calls it something that I forget but it sounded French.

20 calf raises toes in…Pigeon (soft G in your best French accent)

Down to Food Lion parking lot:

10 merkins at each of the 5 parking lot lines totaling 50.

Mosey up hill around long way to Dollar General.  Apparently there was some kind of a bet between Clavin and Watts Up weather or not we would make it all the way to Robinson School.  We did not.

Ab work at Dollar General:

Here there was some kind of bet between Clavin and Watts Up as to where YHC would decide to begin today’s fun.  Sounds like Clavin may have won.

Problem gambling hotline:

30 x LBC’s

20 x right oblique

20 x left oblique

20 x double count flutters

20 x LBC’s

15 x right oblique

15 x left oblique

15 x  windshield wipers.  Thanks Tube.  This is good stuff.

Mosey down hill to bottom of Gastone’s hill:

20 x monkey humpers

A quick hello to the M of Rainbow Ranger who is running up the hill

Mosey toward Dr’s office stopping at each light pole.

15 x merkins

20 x squats

20 x squats

20 x squats

Mosey to the parking lot of Dr office:

11’s — CDD’s on far end and Mountain Climbers this end.  There was some unclarity as to weather or not we did 1 extra set.  May have gotten some EC.  Let it be.

On the Mosey back to HQ Clavin shared John 3:16 in light of Valentines Day.  He challenged up to compliment our M’s and 2.0’s.  I thought it was a very nice suggestion.

Arrived back at HQ 2 mins early but YHC had to leave for an early meeting at work so we called it.

I showed just over 2 miles.

Awesome work by and outstanding group of true HIM’s!

Oompa Loompa shows out of the gloom to join us for COT.

Prayer concerns and Prayer

It is a great honor to be even a small part of this F3 thing.  An answered prayer for sure.

SYITG

Aye!

Timeframe

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