Day: June 15, 2021

Maybe it was Nantan being at the AO or being a guest Q at Folsom or me trying to overcome severe allergies, but I brought a shady, stupid beatdown to a group of 17 HIMs and myself… The chatterboxes brought some fun mumble chatter to ease up the beatdown. Montross with an honorable mention for sure!

The show to know and grow was without merlot, hallelujah here we go!

Warmup: Morrocan Night Clubs 15 IC,  Cotton Pickers 15 IC, SSH 15 IC

Thang:  A clueless mosey by YHC to see where our first shady series of exercises would begin – the tennis courts will do… I used to play!

Werkins-Derkins-Merkins, 25 reps each, bear crawl to puddle (past second tennis court), run back, rinse and repeat @ 20 reps, then 15 reps…

10 counts sprinkled in to give our upper bodies a rest…Time to find the next spot! Mosey, down to the pavilion for some wall craziness!

A Shady Stretching as YHC  has coined it….In wall hanging fashion (feet up against wall 60 degrees), series of 30 second intervals of right leg, shoulder taps, then left leg. Quick recovery in between each…. Run uphill and back. Rinse and repeat 3 times… A quick message on don’t let your circumstances dictate your routines; leverage others in F3 and around you to Push through!

Ok, upper bodies need a break

Abs Fabs – American Hammers, Leg Lifts, Dying Cockroaches – 25,20,15 Reps OYO

Ok, mosey back to tennis courts with an audible to indian run back

The beatdown wouldn’t be complete without bringing back – Werkin-Derkin-Merkins in position hold form – 25, 20, 15 seconds each round. After each sprint full length of court and high knee rotating run….

Mosey back to start for a final countdown, speed Merkins to finish up the THANG

It was a pleasure hopping over to see the Folsom site and push through a series of stupid, shady exercises to challenge and grow ourselves!

-YHC, Slim Shady

There were 15 PAX at the Storm on a beautiful June morning. We were glad to have Holyfield join us from F3 in Union County.

WARMUP——

Some Alarm Clocks, Burpees, Grass Pickers, Moroccan Night Clubs

THE THANG——

Mosey’d to the middle of the hill for:
BLIMPS (5 —> 30reps), IC mostly, followed by a high-effort run up the hill in between each exercise. (The hill somehow got steeper on the last run.)
Mosey’d back to the Stadium Gates for:
AMRAP, 15min, of the following set: 10 Burpees, 10 Ski Abs(IC), 10 Tuck Jumps, 10 Merkins(IC), and a Run across parking lot. (I think we got either 3 or 4 sets within 15 min, but I honestly can’t remember.)

Breaker trespassed into the stadium, because he found the main gate unlocked, to his surprise. I think I heard him urging the PAX to run Bleachers or some such thing. No one took him up on his offer today. He can always save that for whenever he Q’s at the Storm.

Mosey’d over to the School for 11’s:
10 Alternating Arm/Leg Planks, and 1 Mountain Climber. Continued on with the 11’s until Q called time.
Knocked out 5 burpees for the train.
Mosey’d back to the Start.

COT——

ANNOUNCEMENTS
Man-Up from 8am-1pm this Saturday, Forest Hills church. Sign up on Slack, via link from Pilgrim.
Q needed for The Bunker this Sat – Sargento has since stepped up!
Blood drive Red Cross
F3 Dads Sat. 19th at The Yank – workout alongside your kids!
GrowRuck Aug 6th-8th – Spots still available.

PRAYER REQUESTS
Turtle man’s recovery
Buckeye’s roommate recovery
Buckshot friend recovery
Sargento wife and son. Traumatic situation while dog-sitting
Breaker’s daughter’s job search
BOS’ friend was layoff and is job searching

PRAYER / B.O.M.
Pilgrim took us out.

The PAX put in a solid effort today! As always, I appreciate the opportunity to lead!

Name-O-Rama on Twitter

—Bubba Sparxxx

It was a dry and very soupy humid Saturday morning.  Just the kind of morning that one can get a rolling sweat going.  That’s just what we did.

There were lots of exercises.  The ones that I can remember are squat thrusts, SSH’s, lots of various ab stuff, step ups, dips, derkins, merkins, yoga, squats, monkey humpers, and I’m sure other movements were thrown in there.  It was a hoot.

Everyone pushed hard, got stronger, talked a little junk, listened to what I thought was an excellent song selection, and did quite a bit of sweating.

It was a real honor and pleaser to lead such an outstanding group of guys.

Until next time.

Aye!!!!!!

Timeframe

Warm Up:
20 SSH
15 Toy Soldiers
15 Gravel Pickers
20 Goofballs

Mosey to Tennis Courts

Tha Thang:

Skip (alternating legs) down the court (get those knees up high!)
– Karaoke back (switching in the middle)

Do one Merkin to a Nolan Ryan – each side
Hopscotch (hop, flat, 2 hops, flat, 3 hops, flat, etc… the length of one court) – Alternate hopping legs with each court change.
Repeat Merkin-Ryans to Hopscotch down to the end of the court
– NUR back to the line.

Red Light – Green Light:
Get in a Bear Crawl or Crab Crawl position… If you move after Red Light is yelled, have to do 5 burpees.
– Otherwise, crawl toward the end of the courts.

Skip back to the other end of the courts.

Circle Up!

Duck, Duck, Goose…
– Everyone Low Plank Up… one Pax lunge walks around the circle saying “Duck, duck, goose” picking someone (though, I think Love Boat was the only one who actually lunge walked).
– Pax then chases the other back to their spot.
– Loser of the chase has to do 5 Burpees.

Count off for Extreme Dodge Ball…
• Split into teams
• If a ball hits the ground before it hits someone the thrower does 5 merkins.
• If a person gets thrown out or caught out he steps out and does 5 burpees and jumps back into play.

This morning I was out to have some fun and burn some calories while doing it. While the occasional beatdown is good for you, sometimes you just gatta try to have a little fun. I was trying to think of things we all did when we were elementary school age, things that might seem dumb to be part of a workout, but actually be good cardio.

Pax said they had fun, and (according to Garmin) I burned around 440 calories in 45 minutes (others said about the same or more). So, mission accomplished! Thanks for everyone who showed up, and for the chance to lead.

Announcements:

• F3 Dads Workout this Saturday at The Yank @7am.
• JUL (Jacked Up Leg) 5K coming up soon…
• Ozark’s V-Q on Thursday.

Prayers:

• Big Pappy and his family
• Sister Act and his family
• Stogie’s Dad and family
• Turtle Man
• Any others I may have forgotten (spoken or unspoken)… God knows what they are.