Fitness, Fellowship, Faith

Day: May 4, 2021

Mt. Hollywood – May 3, 2021

It was my first time posting at Mt. Hollywood and for that matter I had no idea where I could create my “Weinke.” I got there about 15 minutes early, and drove around Mount Holly Middle, Rankin Elementary and into downtown Mount Holly. As I gathered my thoughts, I came up with the workout.

Seeing no FNG’s, I gave a quick disclaimer followed by the Pledge of Allegiance.

We took a mosey to toward West Central Avenue and went to an area near the railroad tracks where we circled up for a warm up.

WARM UP:
Goofball x 20 (IC)
MNC x 10 (IC)
SSH x 25 (IC)
Merkin x 10 (IC)
Mountain Climbers x 20 (IC)
Downward dog stretch into a honeymooner

DORACIDES:
We partnered up. One partner ran to the first light pole and did a burpee, sprinted back and ran to the second light pole for a second burpee and sprinted back.  While partner 1 was doing this the other partner was starting on the set of exercises (100 merkins, 200 flutter kicks, and 300 squats.)

After this, I decided we should rest so we lunged walk from the star to the first light pole and then bear crawled from the first light pole to the second light pole.

TRIPLE NICKEL:
As we moseyed back toward South Hawthorne Street, I noticed the hill on the grass field at Rankin Elementary.

We started at the fence and did five merkins, broad jump to the middle and did five plank jacks and bear crawled up the hill and did five monkey humpers.

ESCALATOR:
We moseyed back to the school and did an escalator of exercises (10 hand release merkins, 20 alternating shoulder taps, 30 squats, and 40 mountain climbers).

ANNOUNCEMENTS:
May 15 – A new workout at the Fighting Yank (More information contact Flinstone or HIPPA).

May 22 – Starbust Ruck (Contact Boss).

F3 Gastonia is collecting band aids, toothpaste, and tooth brushes this month.

PRAYERS:
Continue to keep Sister Act, Big Pappy, and Gumby in your prayers.

AYE,
Radar

Shifting shapes

With 15 seconds to go, Sargento asks why I’m wearing the wrong socks ( red white and mostly blue compression). I’m puzzled so he replies, “ May the Fourth be with you!” Well, I suppose my nerd card will need to be revoked. Totally missed that one I did, hmm?
Watts up suddenly chimes in with excitement that it’s time to start …. Thankfully I personally have the ONLY acceptable time keeping device for this morning and LOOK, It’s NOW time!
Pledge
Brief disclaimer as we are all F3 announce I am not a professional … inform all to seek Sargento as he says he is one during his one month tour.
Butt kickers IC x 20
Plank
Merkins IC X 12
Mtn climbers IC x 15
Plank jacks IC x 15
Whew…. Lotta counting ( considered adding ski abs here … but if Demo didn’t want to disrupt rhythm … they come later)
Announce that at all speed humps …. 5 burpees ( insert thunderous applause)
Mosey
Oh look … a speed hump and then another ( someone kept trying to give schematic drawings from the city planners that these were sidewalks… but they end at the curb?)
Circle up and space evenly in circle ,,, remember your space and bear crawl around to starting point …. Making a line.
Now for the fun part of today’s beat down …. Call an exercise ( wisely remember that next May be worse) and run perimeter
Werkins, merkins, crunchy frogs, MNC, large arm circles and others called … interestingly enough it was Dr Seuss with the burpees call. Somewhere during all this my phone buzzed with alerts as if it was 18 hours ago and we were once again facing thunder storms and tornado warnings…. No …. Wait ….. someone admits to having had chili last night….
Clean up on aisle six!!
This was introduced by Whoopee a while back … just as enjoyable now as then!

that was our circle

mosey around front of school to find another speed hump and then little later we need to add a speed hump …. Many enjoyed me using the Q power to install one

next we nur up the hill from one traffic circle to the other feel  that burn!!

at upper circle we create a square using 4 corners technique of the 4 road directions and here is where I insert the ski abs giving full demo 

merkins

plank jacks 

flutters ( count one side)

aforementioned ski abs 

all set to 50!

breather and reset … ask what’s missing ?

a triangle!!!

25 hand release merkins

25 crunchy frogs

25Little Gumby in the woods ( Squat straddle hop) .. call it whatever 

Oh…. And 5 burpees for the train 

monkey humpers facing non existent traffic IC x 20

5 more burpees ( told that’s the same train… asked for proof … non was provided)

mosey to bottom entrance  and 10 Mike Tysons OYO

25 lbcs

20 squats

Dr Seuss conducts class on the proper elegant form that must be maintained …. Even had a video at the ready!!

several more burpees at several more “traffic sidewalk humps”

I even mention at one of them that I’m feeeling generous …. So only do 5 burpees!!

at last one …. Is that another train? Choice is given … 5 burpees for the train or for the hump…

circle at start for small Mary

Freddy Mercuries x 20

LBCS x 20

finish with 5 burpees for the train all wanted to ignore

Pilgrims Progress and BOS would ruck today making sure not to aggravate ankle soreness from weekend ruck

Amoba ruck coming

Memorial Day Murph 7:00 Sandlot all other AOs normal schedule 

new Bulldog/ Pain Lab style workout 5/15 Yank

dads F3 signups

toothpaste and tooth brushes monthly collection

Purple Haze at TRB or Stiny Bird at  Labyrinth ( choices choices … post somewhere)

lastly great group of men who really went after it, while there was mumble chatter they plowed through what I had like it was butter and I want to give a BIG shout out to our newest Site Qs like Pilgrims Progress and Flintstone who have greatly embraced their roles and you can see the enthusiasm they  have!

MAY THE  FOURTH BE WITH YOU!!

 

 

 

 

where’s my weinke…….

Beautiful morning, quiet Pax.  Many cars arrived right at start time, none of which were missing Pax.  Five of us total, 5:30 and time to go.

I need to stretch more than anyone in F3 but it’s never been my go to start.  A few ham and shoulder stretches to start, quick disclaimer and no pledge (got it at the end).

Jump to 4 corners:  repeat each as you move forward, rinse and repeat at corner 4.

1st corner:  10 merkins

2nd corner:  20 squats

3rd corner:  30 LBC

4th corner:  40 flutters

Round 2:

CDD’s, Bobby Hurley, Freddie Mercury, Mtn. climbers.  Rinse and repeat was modified on return

Round 3:

25’s of each and repeating each as moving forward.

LBC

Homer/Marge

6″ (after Homer/Marge hold 6″ for 25 seconds)

American Hammer

Somewhere in the midst of our agony my Weinke is missing.  Spiderman decides to go in search and rescue mode.  Somewhere during this time I think he got lost reminiscing the hallways recalling his first school girl kiss.  He ultimately comes back feeling happy and smooth but no weinke.  As we carry on, Hermie picks up on Spider’s aesthetic aspirations and he too ventures to the hallways in search of my missing weinke.  Since the last visual I had of Hermie was him vomiting into the trash (spitting) and I noticed him gone I gave him a shout to see if he was in trouble!!!  Wide-Right who was to my left and had a Hermie optic delcared he was fine maybe a little too free of tension and anxiety as he too was reminiscing about his first school girl kiss while searching the halls for my weinke, yet he came back triumphant!  Seemingly there was a lot of incoming school traffic today and somebody picked up my weinke.  I think there was an agenda going on amongst the teachers regarding a widespread interest into what the ‘blank’ is a Freddie Mercury.  I’m guessing they gave up on trying to crack the code and decided to just leave it or give it back.   Or, it’s possible Hermie had to wrestle and grapple with a menopausal Librarian while clinging to her readers (she’s probably still panting from excitement); or maybe he was just sweating from the workout, only Hermie knows, but we had a few happy guys this morning.  Reckon I’m getting a little excited just typin…..

well, let’s move on:

Triple Nickel

Merkin/Bear Crawl out a distance/squats – Mosey back (5 reps each, 5 times)

Plank/holds:  1/2 pax lunge out a distance, balance hold plank until return.

Rinse and repeat, time.

Announcements:

5/15:  Belmont, new A/O low/no impact

Prayers/Concerns:

Nation, first responders

Enjoyed today, thanks for the opportunity to lead.

Linus

Freed to Bleed – Part Two

Okay guys round one of our blood giving was a huge success, collected 33 units if memory serves.  We have another opportunity to give on Wednesday, June 16 from 1:30 – 6:00.  The site this time will be at Tech Works in Belmont, which is in the same building as Primal Brewery.  Address is 52 Ervin Street, Belmont, NC 28012.

Registration is on American Red Cross website, but you have to be very specific in the search criteria to find the drive.  When you search for the drive, type ” FThree Gaston” in the search field.  You will not find the drive if searching any other words.  Drive is open to M’s and 2.0s.

Blood need is critical, this is a great way to show leadership.

Site Q’s. please pass this along, and specifically mention the search criteria.

Tiger

 

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