It was a bootcamp. You know what happens in boot camps. The attendance was from an attendee. If its inaccurate, let Watts Up know.
Month: August 2020 (Page 10 of 11)
When 0530 hit this morn, 4 had joined YHC. Still no Les Nessman, but maybe next week. Dry Rub was given an excused absence for work, but where were Voodoo and HIPAA?
Anyway the show must go on.
We knocked out the pledge and headed for Planet Fitness.
Here everyone took Delilah for a spin around the parking lot while the rest of us AMRAP’d an exercise.
From here, we rucked over near the abandoned car wash for some wall sits with ruck on the front.
Its again time for everyone to have some one-on-one time with Delilah. Take her to the Union Road and back while everyone else AMRAP’d a different set of exercises.
A quick wall sit before setting off to ruck back to the start, “cutting” through the neighborhood.
Unfortunately, the wolverine we encountered in the neighborhood caused us to be 5 mins late getting back. DOH!
Announcements: Annaliation -GasHouse – Gump, 29-Aug; Mt. Mitchell – Gastone – 27-Sep; Upcoming CSAUP – Broke
YHC took us out.
On a side note, found out Sledge has been secretly hording marsupials…
Watts Up Powering Down.
Pledge
Warm up : 30 SSH in cadence
Mosey to wall: wall sit left over right and right over left and 10 Mike Tyson’s
Mosey to McQuitter wall: 20 step up per leg
Mosey down South St to first stop light – from there to the 10th light pole stop and do jump squats (1 at first and 10 at 10th)
Mosey on down to Garrison Blvd.
Brief pause and then mosey back to first stop sign.
Repeat in reverse for the next 10 light poles on the left only – this time nur up the hill.
What do you know we ended back at McQuitter wall again – 20 step ups each leg.
Mosey back toward the start and stop at the wall for a little more wall sitting but no Mike Tyson’s
F3 Fun Run from there to start but everyone has to have a turn so we circle the parking lot – word of advance do not follow Buckeye in the fun run !
Side note: we did a lot of Flutter Kicks and LBC’s before and after the moseys.
Arrive back at start with a few minutes of “NO BURPEE” merry (don’t recall all of the fun stuff that was called).
Time!!
Announcements: Mt Mitchell
Prayer request: may family members and our Nation
Out with Prayer
Until next time
EZ out
YHC arrives to Gaston probably out terrorizing the neighbor hood mailboxes with squats and merkins for EC. Stroganoff out for EC. YHC out for EC. No clue where EZ Rider was hanging out. Gaston, the birthday boy graces us with his presence and donning his new hairdo. About dang time he had a birthday, seems like he’s been 46 forever. Maybe he counts in reverse dog years, seven years to gain one. Anyway, Happy Birthday brother!
I had sent a challenge out for a Folsom invasion of The Labyrinth. Seems like only Bedpan has a pair. Were they Kenny Roger’s “Cowards of the County” afraid of an Oompa Q? Did they got lost due to many renames of this AO? Will their ankle bracelets not let them past 321?
0530 Time to start. First time I got the Q here.
All home folks here so brief disclaimer. Go back home. It’s only a suggestion. If you fall and bust yo ass its on you. Can’t sue me. Yada, yada, yada.
Warm up
10 SSH (IC)
20 Abe Vigodas (IC)
30 Flutter kicks (IC)
40 Moroccan Night Clubs (IC)
50 LBC (IC)
The Thang
Mosey to park entrance gate with burpees – adding one every light pole. Since YHC is from Midoriyama and can’t count and it’s still too dark to see his own weinke, do the Alphabet. Mosey to press box/concession stand/pavilion at center of ballfield. Trip. Boom. Down goes Oompa. Karma. Tis only a flesh wound. That’ll sting in the morning.
Seal Jacks 20 (IC)
Calf Raises 20 (IC)
Dips 20 (IC)
Freddie Mercury 20 (IC)
Mountain Climbers 20 (IC)
Squats 20 (IC)
Shoulder Taps 20 (IC)
Dying Cockroaches 20 (IC)
Reps got called out by which Pax was volun-told by the Q. It’s called sharing.
First intermission: SSH 20 (IC)
Rinse & repeat above. Pax went rogue and some called 10 or 30 IC instead of 20 as instructed. Midoriyama math travels well.
Second intermission: Hand release merkins (OYO for a change up)
Rinse & repeat.
Third intermission: LBC 20 (IC)
Rinse & repeat.
Grand Finale: Wall-sit air presses 20 (IC)
Mosey back to park entrance gate, plank for six, right arm, regular, left arm. Finish off the last few sets on way back to flag. Pledge. That’s a wrap.
Upcoming events
Mt Mitchell Hike
JJ5K
CSAUP
Annihilation
Requests
Sister Act’s family
IR – Allen Tate, Short Sale, Slaw, Def Leppard, and others knicked up.
YHC took us out in prayer.
Thanks for letting me Q.
Seven manly men showed up to the JV spot at Midoriyama A.K.A. George Poston Park. I’m not sure what we did but I’m pretty sure that Leppard was thinking about his recliner “working from home”, Golddigger complained about a tough workout, Freight heckled Leppard, Love Boat trotted around like he was auditioning for a modeling job, Watts-up followed me around asking about old Backblast and Dr Sues tolled his eyes at all of us. 🤣😂🤦♂️ Fun as usual and we all got a little better. Thanks for letting me pick on you all. I know there will be payback.
I know I need more work on my first F.
Thanks again!!
pockets.
Nobody showed so nobody knows! You should have showed up!
Thanks to God for giving time to spend getting to know a good man!
pray for other PAX and remember it’s You vs You!! Ask God for help and don’t put all your faith in man kind.
Love you Brothers!!
SYITG.
pockets.
17 on a very nice morning for a little exploration. With the newby in tow we Mosey to the Pharmacy for the Warmup. 1 Burpee between exercises. 10 reps each.
Don Q
Grass pickers
Moroccan Nightclubs
SSH
Run up to eleventh street stopping and each light pole on the right and completing 5 reps of Seal Jacks. Then mosey down to the ball fields. On the parking lot we will complete all exercises and then mosey around the ball fields. All PAX will do at least 5 laps. Some will do more. You vs You!
10 x Merkins
10x SSH
10x CDD
10x Monkey Humpers
10x Dying Cockroaches
10x Nolan Ryan’s
time running out we mosey back. Stop at each light pole and do 5 squats. Good job guys! Thanks for the opportunity!!
announcements
keep you eyes and ears open for 2nd F opportunities
prayer request
Double Stuffs dad, other PAX Reach out to someone! Pray for our nation and keep Jesus first in your talks!!!!
With Love and admiration for you all!
Thanks guys!! SYITG
Today marked my 7th F3 workout since we went “back to normal” (whatever that is these days). Seven workouts is an average week for guys like Broke, Sister Act, and Dr. Seuss, but I’ve been on the sidelines, reading about workouts instead of participating. I can’t recall the exact moment but after workout #1 (Midoriyama) or workout #2 (GasHouse) on Mother’s Day weekend in May, that Sunday my knee resembled an average cantaloupe. The initial doctor visit tried to soothe with cortisone but that was temporary and a few weeks returned for an MRI and the anticipated diagnosis of a torn meniscus. I’d love to make up a good story about how it occurred but being among friends I think it is old age. I have to admit, I have enjoyed a built in excuse to fartsack as I’ve never been an early riser. Working from home since March makes that easier since my office is now a 40 second commute rather than a 40 minute mad dash north on 85. But trying to keep my toe on the accelerator a little, I’ve found some YouTube stuff to stay as active as I can primarily doing core and upper body work. After attending last week’s Bulldog, I got over some soreness and thought it would be much easier if I could control the Weinke and Q what I can do – so without further adieu.
What seemed like a cool 72 degrees still had a layer of humidity that would soon blanket our circle. I said post Twitter 10 men posted, but the video proved I forgot to count the Q. So 10 men circled around me for the pledge and a brief disclaimer – “you verses you, hope you enjoy this…” and away we went with a soundtrack (since the PAX gave the site Q hell last week for lacking music).
Warm-up:
- Arm circles – forward/back, small then big, then across the chest
- Toy Soldier ICx10
- Side to side lunge ICx10
- Backscratch ICx10 (on your 6, glute bridge, right hand reach as far over your left shoulder – push off on your right heel, then switch; this activates your core, glutes, back – all around good stretch – try it)
The Thang:
As the Rolling Stones were mid-way through Gimme Shelter I announced the first set which I don’t have a cool name, but the PAX voted it is much worse than a Slaughter Starter (which is God-awful anytime). So I clicked the timer and call 10 burpees with 60 seconds on the clock. Once you finish, you get to recover until the next segment which you have 55 seconds to execute 9 burpees. Debatably there is enough intelligence to follow this trend of reducing the burpee count by one and the time by five seconds. Except when we got to what would have been one burpee, I surprised the PAX and said 60 seconds AMRAP. Why? because life works that way, and as a former Nantan once said “I’m the Q dammit!” So it’s kind of like Every Minute On the Minute (EMOM) but worse because the recovery is shorter. I’ll save you the trouble and the math – the routine lasts 7 minutes and you get 54 burpees + the AMRAP, so 60-75 depending on your effort.
By this point, we cruised through song #2 which is the title of the workout “Beath to Death Like a Dog” is performed by Rhino Bucket which I’m sure is missing from most anyone’s playlist but if you like ACDC, check them out. Judas Priest’s version of Johnny B. Goode took us into the Red Reaper, at least my version of it. This is an arm and shoulder killer. I called this in single cadence count:
- Merkins x 15
- Shoulder Taps x 30
- Merkins x 15
- Dips x 15
- Decline Peter Parker x 30
- Dips x 15
Now to the core work with the common theme of Mountain Climbers. I saw a post from an exercise enthusiast (not F3) that said Mountain Climbers were a key to his everyday workout program because it is a cardio/core burner. And it doesn’t hurt my knee – so let’s go!
- Mtn Climber x 20 (count 1 leg)
- LBCs x 20
- Something I can’t recall x 20
- Mtn Climber x 20
- Side Plank Elbow Crunch R x 20
- Side Plank Elbow Crunch L x 20
- Mtn Climber x 20
- Pretzel Crunch R x 20
- Pretzel Crunch L x20
Red Reaper #2
- Mtn Climber x 20 (count 1 leg)
- Knee to Elbow crunch x 20
- Elbow to Knee crunch x 20
- Mtn Climber x 20
- Low Ab Swipes x 20 (Outhouse re-named these “finger hooks”)
- X Crunch x 20
- Mtn Climber x 20
- Penguin Crunch x 20
- Monkey Crunch x 20
Red Reaper #3
Burpee Finisher – 7 minutes on the clock: begin with 10 and work down to 2, then do 1 minute of LBCs AMRAP – because I’m a nice Q…again – you never know what life throws at you…and “I’m the Q dammit!”
COT – Prayers for Sister Act’s 2.0 and Family, Blart and his family, Allen Tate’s shoulder surgery, Def Leppard’s Plantar Faciitis, and YHC’s upcoming knee surgery along with others unnamed but injured or pushing through pain; Announcements: Mt. Mitchel Hike, Annihilation at GasHouse on 8/29
Moleskin:
It was nice to get back in the center of the circle. I’ve missed Q-ing but more than that, missed being with the guys. It’s the part of F3 that means more than the workout. But make no mistake – I was going to bring punishment to the PAX that posted this morning, that is part of it too. I’ve held myself accountable to getting some movement in, I say that because some days stretching is what my body needs, but in my time away, I’ve tried to get better in other ways so at some point, hopefully in the nearer future, I won’t be the distant 6. We’re not getting younger is something I hear more as I approach respect. We push to be in physical condition at the detriment of our bodies breaking, but at least there is a will to fight. I read about it often but was able to witness it this morning, especially considering almost half our PAX today had a “Respect” called after their name. Thanks for the opportunity to lead but to be in the gloom. See you again soon, I hope.
Short Sale
Just in case you’re curious – the Playlist (of which Def Leppard knew two songs)
- Gimme Shelter – Stones
- Beat to Death like a Dog – Rhino Bucket
- Johnny B. Goode – Judas Priest version (movie Soundtrack)
- Neon Knights – Black Sabbath (Rudolph – it was for you…no show)
- Powerslave – Iron Maiden
- The Last Fight – Bullet for my Valentine
- Bleed it Out – Linkin Park (actually Leppard guessed this group)
- Break Stuff – Limp Bizkit (Hunter Huss very own as some learned)
- Metalingus – Alter Bridge (for Roscoe – he had to work)
- Rotting Pinata – Sponge
I arrived at Folsom a little early! Yes, a little early! We had a few HIMs get after it today!
Warmup
SSH, Hillbillies, Don Qs/ all 15 ic
then we headed towards the flag at the entrance of Folsom for the pledge! We stopped at the light poles along the way and did Merkins and LBCs 10ic both!
Said the pledge, then moved to the parking area beside the flag. After reading Gumby’s BB from Saturday, I stole some of his workout!
There are 3 parking areas there, starting at the first curb…
5 burpees 1st curb
10 burpees 2nd curb
15 burpees 3rd curb
turn around and ….
20 American Hammers 1st curb
25 American hammers 2nd curb
30 American Hammers 3rd curb
Then we did the same exercise but did Dips/Big boys, in place of Burpees/ American Hammers.
We still had some time, so we got in a set of 11s, Merkins and Squats! Then headed back to the truck!
We circled back up for some Iron Hulks! Then a round of Mary!
Announcements- Hiking somewhere, sometime?
Prayer request- Acheys work, SAs daughter and family, my nephew, each other, school workers and students!
Humans are born with the instinct to strive for more. Innovate and invent. Better ways to accomplish tasks, save time, cut costs. More wealth and more toys. Truth be told, most of us can likely do more in our work outs as well. I bet if most of us were to be honest we could all run a little faster or do a few more reps. More is a mindset. More is very easy in some areas, or at least the motivation to more is greater.
What if we begin to consider “more” in our spiritual life? More time in scripture, more time in prayer, more time listening for God’s voice. In John chapter 10 Jesus says “I am the gate. If anyone enters through Me, he will be saved. He will come in and go out and find pasture. 10The thief comes only to steal and kill and destroy. I have come that they may have life, and have it in all its fullness.” The Spirit wants to give us “more”, we only need to be willing to receive.
As I write this, I am about an hour away from heading out of town to take my daughter to her first year of college seven hours away. I know many of you have done this in the past and some are doing this year. I am pretty certain you have all handled it better than me. Again, I find myself wanting more. More time with my little girl, more time to protect her, to teach her, to not have to let her go. But I think, too, that the time for more is now. All of these things I want more of are not going away, in fact they will likely return in a much greater way. As we all know, life has a way of coming at you fast. There is a lot of “more” in the future with her, especially more money.
I don’t know if anyone needs to read this, but I do know that I needed to write it. No matter the season of life you are in, the time for more Spirit is now. To prepare for when the next “more’ of life arrives.
This week let’s pray for our site Q’s, Broke, Stinky Bird, Sparky, VooDoo, Big Pappy, Dirt, Wojo, Round Up, Clavin, Sargento, Whoopee, Buckeye, JJ, EZ Rider, Linus, Tube, Pockets
Tiger