Fitness, Fellowship, Faith

Day: October 10, 2020

The 5150

Eddie Van Halen. Need I say more? A legend. Recently passed away from a battle with cancer. I grew up listening and loving Van Halen. It was amazing to me what Eddie could do with a guitar and a keyboard. I felt it was fitting to pay homage to him today and create the 5150 Workout.

After the warm-up with Roscoe and the hype of Eddie already on our minds, I felt it was necessary to invite those to Pain Lab if they wished to continue the Eddie Van Halen solos during the workout. After all Roscoe discontinued the use of his speaker and Van Halen after the warmup, such a shame. 13 took the initiative to join in Pain Lab. As I look at the PAX coming into the circle of the Schiele around Frank, I thought we had an FNG. Hell nah, it was our own Woody!!! Welcome back Kotter!!! Aye. Let’s get it!

The Thang:

5150 Workout. Duh, named after the album 5150.

Reps Exercise
51 Curls
50 Merkins
51 Upright Rows
50 CDD
51 Goblet Squats
50 Step Ups
51 Tricep extensions
50 Dips
Rinse and Repeat
51 Flutters
50 LBC
51 Freddie Mercury’s
Oblique Crunches
Dying Cockroaches
50 Box Cutters
51 Jane Fondas
50 Dirty Dogs
Rinse and Repeat

We made it through almost 4 total rounds. FWIW, my plan was to make it through almost 5 complete rounds with 14 Burpees added in to make the total of 1984 reps. Yes, 1984! Probably hands down the best VH album ever! Either way we pushed hard and all the way to 0800! Here what was on the playlist today which included some of EVH best solos:


We joined up with Bootcamp for COT.


Men, It was an absolute pleasure leading you today. CANCER SUX! Go to your doctor and get checked out! You’re all my brothers and I care deeply about every one of you all.



Mixin’ it up in Belmont!

So when YHC took the Q at The Fighting Yank a couple of weeks ago for today he looked at all possibilities to shake things up a bit. As the day drew near it appeared we may be in for some interesting weather. So YHC decided to design a workout that too advantage of the AO (a great one) and got us in the elements with some degree of a contingency should we get lightning, which YHC has determined is a danger to the pax. So we wound up with the following results:

COP in the Temple

Arm and trunk stretch

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine stretches

Mtn. Climbers X 20

Nolan Ryans X 20

Mosey around the park and around the track and back to the Temple.

Burpees X 10

Jump Squats X 20

Merkins X 30

Jump Lunges X 40

LBCs X 50

Run up to stairs and on the street for butt to the rear monkey humpers.

LBCs X 50

Jump lunges X 40

Merkins X 30

Jump squats X 20

Burpees X 10

Triple nickel on the grassy knoll:

Bottom: 5 diamond merkins

Top: squats

R&R 5X

Over to the tables in the park:

Dirkins X 10

Big boy situps X 20

Dips X 10

Step ups X 10 each leg

Run around the park.

Rinse and repeat 3X, run again after 2X. Mosey up to the Field of Dreams as the warm up ends and the 4th quarter begins. And as we all know in a Tesla driven workout everythnig is just a set up for the 4th quarter.

Bear Crawl Slalom, divide the pax up in  two groups of seven, Tiger takes the 2s, YHC the 1s. Winner team gets 5 burpees, loser gets 10. 1s win. YHC does 10 with the 2s. That’s a leadership thing.

SSH X 10

Squats X 10

Mosey to the center of the field.

Werkins X 10

AHs X 10

Broad jump to the end of the field

Barely enough time for one half pipe:

Top: Plank jacks X 5

Temple: HR Merkins X 5

Street: Butt to the street monkey humpers X 5

Pledge and done.

NMM: Planned for rain but was able to get out in the environment and run around, which we were going to do anyway. 65 degrees and rain is no biggie. We most def mixed it up as the ‘blast indicates. Remember the 10/31 convergence at Martha Rivers in Gastonia. More or less the 6 year anny of the region. Looking forward to that one.

Welcome FNG Snow Bunny, looking forward to your progress in the program brother!

Pleasure to lead this group. Buttermilk was served. So was livermush afterwards. How could you improve on that?





Running at Folsom

The weather forecast was for rain but it held off for a big crowd of rock pushers in big Dallas N.C. Mumblechatter started early and often. Disclaimer was given for the FNG, Sarlac’s 2.0.

5 Burpees OYO, SSH x 15 IC, Cotton Pickers x 15 IC, Hillbillies x 15 IC, Low Slow Squats x 15 IC, PLEDGE.

The Thang
Mosey to the bottom parking lot corner for Dirty Mac Deuce. This is by special request from Sister Act. You’re welcome! This as for arms, legs and core. 3 exercises for 12 reps IC where possible and then run a lap around the parking lot.
Set 1 Werkins, Low Slow Squats, Flutter Kicks, run a lap.
Set 2 Burpees, Monkey Humpers, Freddie Mercuries, run a lap.
Set 3 Moroccan Night Clubs, Mountain Climbers, Big Boy Sit Ups, run a lap.
Set 4 Carolina Dry Docks, Calf Raises, Dying Cockroaches, run a lap.
Set 5 Diamond Merkins, Lunges, Little Baby Flutter Crunches (Blame Freight), run a lap.
After this I asked each Pax to think about the challenges in their lives that need attention and that they need to work on.

Mosey to the tennis courts for Merkincides.
15 Merkins then run suicides to the first court and back, then to the 2nd court and back, 3rd court, 4th, 5th, 6th.
We did this 3 times, yes I said three times! Suicides mean touch the line at each turn. A few of the louder, bat flippy type Pax were assigned to do the 15 merkins after each court run but I am not sure if they obeyed the Q.

Mosey across the road and down the walking path hill to the bottom of the hill for a Triple Nickel. 5 CDD’s at the bottom, run the hill all the way up to the sign at the top, 5 Military Merkins and run back down the hill. Repeat this 5 times. Not much talking going on but Pax getting after it. At the top of the hill I asked each Pax to think of those challenges we discussed earlier and to think about how we climbed that hill. One step at a time. Keep moving forward. Approach our challenges the same way, but we also have the help of all of the F3 men around us which is one of the best parts of F3. Mosey back to the flag.

Announcements: 5K at West Lincoln Middle School on Saturday, October 17th at 8:00 a.m.

Brew Ruck on October 17th at 1 p.m. starting at Old Mecklenburg Brewery.

5.5 Year Convergence at Martha Rivers on Saturday, October 31st at 6:15 am with a Run/Ruck until 7 am then a workout followed by some 2nd F and 3rd F. All other workouts are postponed that day.

PT Test on November 14th.

Prayer Requests: James Goudelock, Sargento’s M surgery, Slaw, Sister Act’s family, Broke’s M surgery, Stogie’s dad and family, Anchorman, Mayor’s back.
Seuss took us out! Welcome to FNG forever named F3 Brillo!

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