Fitness, Fellowship, Faith

Month: March 2021 (Page 9 of 12)

No Dirt, let’s play IN the dirt

  • Awoke to a 4:30 message that Dirt is down with down with something and very wisely needs to stay home … get better soon!
    I was just thinking the other day of going back to a workout that has no theme …. just straight out beat down …. listening to the crowd at the end … seems mission accomplished! Shoot I even received a semi-anonymous death threat !!
    Pledge ( get off the ground Whoopee )
    5 burpees
    10 SSH IC
    Oh s train ( not really) 5 burpees
    9 seal jacks
    Whoopee called for 5 burpees ( no, he didn’t , but he very wisely had started before I called it )
    10 Freddie Mercuries ( was waiting to see if any picked up on the decreasing numbers from previous … no comments so I ran us back up to 10

    Whoopee anticipates burpees …. nope …. away we go …
    Gather at front of park and decide we need a pax count 9 ( although 10 is counted …. one of those days …huh?)

and away we go ….again!

somewhere along path there’s grumbling about calendar mixups as this must be Thursday at the Pub or that, being that Sunday is Turn clocks ahead for daylight savings time, we’ve either time traveled “thanks Marty McFly!” Heard somewhere and JJ with the better response that we turned clocks ahead twenty four hours now instead of just a measly one!!

assemble at last soccer field for an old favorite of mine run to 25 yd line ( give or take) 25 merkins 

back to start run to 25 for 25 merkins and to the 50 ( most went WAYY TOO FAR) 50 squats and back to 25 for 25 merkins back to start 

Next to the 75 , I paused in confusion ( Q fail 1) I had intended jump squats or Bobby Hurleys but had Omaha’d this feeling too much running was on agenda and looked to preserve joints… much mumble here … Whoopee asks for Burpees (WHY?!?) I had previously used lbcs but am trying to “step” away from this as I think this is a little overused … someon e says “ American Hammers!” Sold to the man in … a dark shirt …. somewhere. And the 100 was plank jacks …. and you also add all previous exercises at appropriate moments.

assemble behind playground for Indian  Run …. damn I get hit with a lawsuit … Seems someone was waiting in the bushes to Red flag that !! Settle for JJ with the win again Washington Football Club run ( maybe we could even get their dance squad to do a routine for us …. hell they don’t even have cheerleaders … what’s UP with that! Sorry ….tell all to try not to push the mosey , and what do I do …. Q fail 2 … I mosey too fast get told to slow down. We even had music … I’ve wanted to do this for a while and was so excited to see Whoopee amongst us feeling he’d enjoy … Yackettty Sax ( better known as THE Benny Hill Theme) …. ran long path in park ( no woods!) assemble at turd shack for … Jack Webb’s up to 10 and down to 1 

lost my breath about number 8 on the way down and resumed count about 5 to finish count

mosey again telling all if you pass the Q it’s a 10 burpee penalty …. Whoopee stayed neck and neck challenging me …. so I turned the tables, literally … I began to nur….. until the end of the island 1000 or so feet along path. … mosey to gates where I unveil the design for The Labyrinth complements of Stogie … it should be posted later today 

in his excitement Whoopee remembers the 10 burpee penalty so I serve it up for all to enjoy!!

run back to start and call on Gastone to finish us off with 20 IC flutters ( went over about 3-4 seconds ) Stroganoff emerges from his run.

I hope all got their monies worth … it was after all  you can eat , double or nothing , no money back quarantees 

before I wrap it all up …. major props to Whoopee … he’s a stand up guy …. don’t think I’m picking on him … I just feel he’s great to work with, great to look at , worlds sexiest cardiologist, funny , witty , wise …( is this laying it on too thick W?)

announcements:

new AO Folsom area Saturday’s 7:00 by police station

i remind all that in the future as most of us are in dark colors as the days Q ( here and elsewhere) concern yourselves with safety as on Monday someone turned from Neal Hawkins quickly moving towards bank ATM that we had all used previous week … had someone done this a week prior …. I shudder to think! Whoopee wisely reminds all as Q to make sure someone has a phone in case of ANY emergency !

prayers for JJ boss ( mother-in-law passing)

Cpap , Dirt and Watts Up on job searches

Dirt under weather 

Turtleman hip

thank you men for this unexpected pleasure of back to back Qs!!!

Prison Break

15 men got it done at PB this morning.

Blart got on to me and took the Q over for a second to get the crowd under control. Thank you Blart I appreciate your leadership!  Thank you men for continuing the push to get better and grow daily.

 

 

 

 

Announcements 

27th cloninger park 7:00am 

PT test sometime in April 

Prayer Request 

Barrel Racer friendship 

Joe Huffstettler 

Goudelock 

Each other 

Youth 

 

Round Up

Run run run

11 HIM posted for a beautiful mosey morning to Martha’s and back.  Welcome Burgundy – who’s first post was at Dam to Dam relay filling in for me two weeks ago but this was his first post at a routine AO.

 

Until next time –

Defib out

DJ CLAVIN throws down the sick mash-up beats

Sometime in the near future find and create one on one time with each of your loved ones, especially your children. As they get older they and we tend to move apart and spend less time together finding easy excuses to grab our attention or time. If you can, take a day trip even. Recently that’s what I did with my 2.0 Cap’n Crunch ( Nick as we sometimes call him ) and we went to Jacksonville, Fl for Spartan. The M suggested we do this alone together and not only was I overwhelmed by this time together but it’s merit deserves my passing along and I bring this up first not only because I feel this message has more value than today’s workout but i hope that those who don’t tend to read my posts will catch the first few lines in the preview and take this life lesson to heart!
I also imparted another PSA at the end and I may as well get it out of the way as well… yesterday I received my first Covid vaccine dose and if any are fearful of deleterious conditions …. I’m here to say thatttttttttt …. sorry …. momentary lapse ( where’d that last hour go?) …. jk …. there were no troubles/ side effects and Caromont has the process down to a science … you are in and out faster than a Taco Bell taco!

On to the beat down :
Pledge

warm up where we utilized video technique ( some of it ) that was posted on Slack few weeks ago 

Ssh, lunge with twist arm circles from small to large forward and reverse plank jacks each for about 20-30 seconds (there were a few others in video but couldn’t remember)
Grab two bricks or matching set of dumbbells

Mostly we performed curls, upright rows but sometimes I added upright fly and fly press(?) in front we also pistoned our arms overhead a few triceps sometimes even using benches for curls both straight up and down and turning your hand and weight in the direction of movement ( twist your wrist)

Now when we. Performed single arm exercises we used our left ( most of us as …there’s a few southpaws in the bunch and I was quickly corrected when I mentioned the whole dominant hand , anyone here left handed and who writes with their right hand … Hermie advised me that these were different things… it seems he’s sort of ambidextrous ) or our nondominant hand first focusing attention in a new way!
There was two brief intermissions of core work dips and calf raises

we finished with 5 minutes of core finishing so perfectly on time you would think I planned it !! Most notable mention to Voodoo with the extra emphasis on twist during his American Hammers holding us to one side and then the other ….. ouch!

on Skack the other day I posted old video of Reese’s peanut butter cups ( there was lot of talk of candy bars worthy of eating today ) of “ You’ve got your chocolate in my peanut butter!!”

well this comes from the musical aspect for today 

 

mash-ups …. hehe….

Stayin’ in Black    BeeGees /AC/DC 

Billie Cocaine Michael Jackson/Eric Clapton

Living for the Paradise City GNR / Stevie Wonder

With A Rebel Yell She Cried Don’t Give Up the Fight

 Billy Idol/ Bob Marley

Stop and Bust a Move Buffalo Springfield and Young MC

Flyin’ Hot Stuff Donna Summer/ Ozzy

Bang Your Head (Its A Celebration) Kool and the Gang/ Quiet Riot

I Heard it Round And Round The Grapevine

Marvin Gaye (Temptations)/ RATT

 

newcFolsom Saturday AO 

money taken up for. New Zion church food trailer see Sargento

during namearama Spider-Man aged 3  years in less than 3 seconds …. had to be there !!

 

moleskin 

I created this and used it at least twice a week and it is the only change up I modified and can attest my increased performance at Spartan ….. I’ve been doing running/ boot camp / weights / dead hang / pull ups/ chin-ups  but this is the only other difference and it helped me to not incur burpee penalties and Saul through many obstacles that I struggled on in previous 6 OCRs ….

hopefully it was worthy of those who posted but either way …. I appreciate the honor of the Q…. thx men 

Trust Me I’m a Mechanic

20 HIM and 2 FNGs showed up on this beautiful crisp (almost spring) morning to put in work at Folsom!

This is my 29th post AND my 1st VQ and I was Jacked up!  I got there early to get things set up and found some PAX doing EC, so I jumped in and got a quick mile in to break in the new kicks!

Trucks (and a few cars) start rolling in and I can tell we gonna have a crowd.  5:30 hits and we get started.

Since we had FNGs i start out the the 5 principles of F3(Outside, Peer lead, open to all men, Free of charge, COT), and a disclaimer(I am a Idiot , do not do anything i say, modify, don’t die etc…) With all that out of the way, I am Ball Joint , Trust me I’m a mechanic!

I informed the PAX that since joining i have found that we have been doing a lot of the exercise at the shop and didn’t even know it…i pointed out what we call it at the shop as we did the warm up.

Warm up:

Something stuck on my boot (Toy Soldiers) IC x10

SSH IC x10

Mone Back or Mone In (MoricanNightClubs) IC x10

Imperial walkers or Hillbillys (obvously i do not know the difference) IC x10

Where did that lug nut go? (Gravel Pickers) IC x10

10 burpees OYO

Lets Mosey to the flag..stop at each light pole for 20 Mtn. Climbers , 20 American Hammers (count 1 side) and 1 burpee, next light same but add a extra burpee, till you get to the Flag.  Pledge and 22 for the vets!

In honor of March Madness we did a Bobby Hurley Indian run (split into 2 groups)  back down to the lower lot.

Ok enough warm up time do get to work!  We had some brake jobs to do!

1st we have to set the lift..low plank position reach out with right arm to the side..back to plank then reach out straight ahead..thats 1 .  We did this IC x10 each arm 2 sets.

Partner up for the Brake Job..1 partner does the work the other has to pick up 2 rotors and go back to the parts store to get the right ones(top of parking lot and back).  100 merkins, 200 squats, 300 lbc.  The trick here was to pick your rotors wisely from the pile .  I think Wirenut and Witchita found the f250 rotors(from Sgt. Hulka’s truck)and they were heavy!

With time getting short we moseyed back up to the tennis court parking lot.

We had to get the car off the lift from low plank..right arm /left arm ICx5.

Lastly in honor of Allen Tate…..on your 6 for the alphabet ..instead of abc’s we spelled out “fartsackeroftheyearallentate”.

Time!

Announcements :  New Dallas AO Saturday 27th, Palmetto  200, Mortimer 100 (needs donations see Sargento) Water Bottles and Sock donations in March,  PT test in April

3rd F: 1 Corinthians 6:19: “Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself”.  Your body is a temple, be mindful of what you allow into it.  All 5 senses are constantly bombarded by the great deceiver.  Stay vigilant and keep your mind aimed towards God!

Prayer Request:  Big Pappys 2.0, Stogies Dad, The Huffstelers from Dallas, James Goudelock, and others

I started my F3 journey because of a Spiritual Exercise called Exodus 90 that some guys from church are doing together.  It has many things we give up and many things to start doing , and one of them is to practice regular intense exercise 3 days a week.  Freight, Sparky, AT, Hacksaw, RoundUp all at one time or another has invited me out for years, so I knew where I was going to work out..I finally had the push I needed to do it. I am so glad to be a part of this great group of men.  You’ll help me push to be better! It was a honor to lead today!

 

Ball Joint

 

 

 

Rinse & Repeat

It all started in February (the 27th to be precise) when Tube asked for volunteers for the following week’s Q.   I simply said “I’ll Q.”  This has been nagging at me for quite some time – the fact that it has probably been 2 years since my last Q (weasel shaker can fact check this).   Realizing this and doing something about it are 2 different things.  It was easy to make excuses like “I’m not really in the best shape” or “I’ve got this problem with my back, knee, foot, weenus, whatever…. “.   While both of those points may be true… the truth is that Qing workouts is about taking responsibility and taking action.  Wasn’t really sure how this out-of-shape 51-year-old was going to make this work… but I realized what was more important was taking the responsibility to come up with a plan. So….

Pain Lab participants completely dominated Gashouse participants this week by more than 300%!  To be fair, most of the Gashouse regulars were doing the Strides of March or fart sacking.  There was a slight chill (according to weather channel it was between 28 and 58 degrees).  Guessing closer to the 28.  Seems like a long time ago now.

After quick warm up with Linus… some additional work with SSHs, Don Quixotes, Arm Circles (forward/backward), Moroccan Night Clubs

For the main course, here is what went down… 12 exercises, 30 seconds each, 10 second rest between exercise….

  • Side Straddle Hops
  • Lunge & Rotations
  • Merkins
  • LBC
  • High Knees
  • Squat (sub Monkey Humpers)
  • Merkin & Rotations
  • Plank
  • Mountain Climbers
  • Reverse Lunge & Knee Lift
  • Triceps Dip
  • Side Plank

Rinse & repeat 5x.

We threw in a quick round of Mary so everyone could call their own exercise.

Done.

I’m grateful to my F3 brothers (those who have been around for many years) for having my back even (and gentle reminders to get off my six) when it seems I have dropped off the face of Earth for quite some time.  And for those who have come on recently….  Lazy Bones –  appreciate the fact that while sleeping in on cold Saturday morning is appealing, you continue to post and hold me accountable to do the same.   Tube… thanks for sharing the F3 mission from Freed to Lead with the PAX Saturday…. El Toro… I’ll bring you my copy to borrow.  Herme… still loving my yoga mat! Clavin… you do the best Monkey Humper… really.

Bandit… Out!

 

Always Low Prices, Always….

It’s just me and Rollback today.  Rollback had to rollback his fitness level to keep down with me, but this was a great opportunity to bond with someone who is an F3 Pax one on one and while it’s the first time that you met.  He and Madoff post together occasionally at Lake Wylie.  Meanwhile all the Gashouse regulars were ankle deep in a Short Sale CSAUP known as Strides of March.  That’s cool, I’ll look for everybody back on 3/13.

Disclaimer:

Pledge:

I left Bandit to handle the Painlab.  Rollback and I headed out into the vast open aisles without our pricing guns.  Up to Grier parking lot for some Springtime Back to School savings.

The thang……

Partner Booyah run’s.  Pick a partner, easy enough.  Start about the middle of Grier parking lot we each run to the speed bumps at each end, meet back in the middle and partner social distance Booyah Merkins in ascending order.  Little mumblechatter here except I was kind of talking to myself some, mainly in my head.  We did this for a little while, think we climbed up to eight merkins.

Up to Parkwood Church to see what our CSAUP crew was up to.  I had a warm down planned for them but it was majority consent that during their rest, they would rest.  Rollback and I did some additional partner work while keeping great conversation with the CSAUP Pax.  Go ahead and choose your partner.  Once again, no issue.

Partner 1 mosey while partner 2 does 10 merkins and holds plank.  Rinse and repeat with squats (Al Gore), heels to sky (6″ hold) and Crab crunch (or something like that and hold reverse plank).  Rinse and repeated for a few more and moseyed further into the Parkwood lot.

On our own here we moseyed a distance and got a good feel for the route.  Next plan is to mosey out and sprint back.  Rinse and repeat three times.

Bye to the fellas, over to FPC.

You take the High Road and I’ll take the Low Road.  More partner work, think we have this handled by now.  Partner 1 runs long distance and Partner 2 goes the short distance, merkins and then can rest until partner 1 returns.  Rinse and repeat with squats and a few others.

Late stage of the morning by now, think it was getting close to head back to the Schiele.  Made it with a minute to spare, Rollback was concerned he did not see any Painlab Pax, figured he missed out on an early dismissal but they emerged from the back entrance and we were a group once again.  Fitbit says we got in three miles.

Prayers/Concerns:

Continued prayers for Rob Shell:  recovering from Covid

Linus

Chicken Sandwhich

10 PAX showed up to Crossroads on Sunday. Some were shaking off the CSAUP soreness. 9 ran and 1 rucked. 1 of the runners was a batflipper and went out for EC even after having done the CSAUP or maybe he just didn’t leave it all out there like some others! All but one stayed for Q-source where we discussed Fat Ricky’s favorite subject the queen. I was disappointed that neither of my past or present shield locks, on this subject mostly, showed up. For that reason my stories may have been skewed a little toward me being a super hero. We did talk calorie count and how the Chic-fil-a sandwhich and large fries(960) are a lot more than grilled chicken(4oz), green beans(1 cup), carrots(1 cup), and brown rice(1 cup)(429).  Broke got a little rowdy since he doesn’t eat chicken. It may have been said that not eating the fil-a is not very christian like. I thought we were going to have to lay hands and start a revival right there. One ectomorph and one mesomorph tried to weigh in but were shutdown by the endomorphs for good reason.

COT:

Announcements- March collections for the service project(don’t know? read the preblast) is reusable bottles or cups with lids and socks. Try to donate even numbers so we have one of everything for every bag. Also trial run for a new Saturday AO  in Dallas is March 27th at Cloninger park on Church st Across from the old high school.

We Carry Each Other’s Burdens

8 HIMS’s got out of the fartsack this morning and made the decision to get better.  Wirenut, Wichita, Well Done, and YHC went and rucked the hills of Dallas. Sparky and Rabbit Ears went for a run, while Sarlaac and Hacksaw did a recovery fellowship mosey.  Solid work put in by all.

We then circled up for a discussion on Galatians 6:2 “Bear one another’s burdens, and so fulfill the law of Christ”

YHC thanked the PAX for praying and reaching out to me through the situations that life has dealt me in these last several months.

The PAX  of F3 Gastonia live Galatians chapter 6 everyday and it is one of the many reasons we continue to grow in spirit and in numbers.

Prayer request

  • Sister Act
  • Big Pappy
  • Stogie
  • Sparky’s Dad
  • Family of Wichita’s co-worker
  • James Goudelock and Family

Announcements

  • New Dallas AO on the 25th
  • P200 / P70
  • Snowbirds Trip

A special thanks to Well Done from F3 Kinston for putting in the work with us this morning.

Big Pappy

 

 

 

 

 

National Peanut Cluster Day

A few weeks back Flintstone asked YHC to take today.  He had the day off and wanted to sneak off to F3 Shelby to join his friend Latte for Blocks by the Fire.

So here we are.  Thanks Dirt for the EC…

7 joined YHC when 0530 hit.  No FNGs, so no disclaimer.

We knocked out The Pledge of Allegiance to start.

Today is National Peanut Cluster Day.  Dirt noted that its also International Women’s Day and YHC added its also National Proofreading Day.

Are these related?  Maybe.

How do these relate to what is planned… 🤷‍♂️ Man Shrugging Emoji

Mosey….To KFC.

There was a brief discussion (given the length of the mosey) if this workout needed a special disclaimer about any hidden nut allergy or possible milk…  again 🤷‍♂️ Man Shrugging Emoji .  No Epi-Pens provided.

Copying is a form of flattery, they say. (Or lack of originality)  So we started on a modified recent Broke Q.

4 Exercises, done IC.  Starting with 5 and going to 1.

  • SSH
  • Squat
  • IW
  • LBC

Mosey on to Withers and Whisenant.

Time for The Cooper.

10 Burpee’s, 10 Merkins, 10 Squats, 10 Big Boys then take a lap around the loop. Rinse and repeat with 9,8,7…all the way down to 1.  (Full disclosure, YHC did Flying Squirrel as shoulder is not 100%)

Still plenty of time left, so mosey to Fidelty Bank.

In Broke’s Q, the 4 Exercises were done IC and were 10 to 1.  So it was time to catch the rest.

4 Exercises, done IC.  Starting with 10 and going to 6.

  • SSH
  • Squat
  • IW
  • LBC

Lap around the building.

Time was getting short, so everyone was instructed to pick an Ab exercise.  We were going to do 15 IC.  It didn’t matter if there were repeats, the idea was to keep at it for the time left.

We did one or more sets of the following:

  • American Hammers
  • Boxcutters
  • Flutters
  • Freddie Mercuries
  • Dying Cockroaches

BTW, this ended up being way suckier than expected.

30 seconds left, just enough time for a quick mosey to the flag.

Time!

Announcements:

  • New AO in Folsom – 27-Mar @ Cloninger Park

Prayer Requests:

  • Turtleman Hip
  • Dirt’s Job Search
  • Watts Up’s Job Search
  • P200, P70, Mortimer Teams

YHC took us out.

Thanks for all that showed!
Good Work!

Thanks for the opportunity (or in this case be asked) to lead.

Watts Up Powering Down

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