Day: June 22, 2021

12 at The Bulldog on a fine Tuesday morning.  Oompa ran laps around us all.  Here’s what I remember:

The Thang:

Circle up to start with some work in cadence:

• 10 x SSH
• 10 x Don Quixotes
• 10 x Imperial Walkers
• 10 x Mike Tysons
• 10 x Plank Jacks
• 10 x Dying Cockroaches
• 10 x Low Slow Squats

Grab the bells and ditch the cadence for some time based work.  1 minute on with a 15 second break for each of the following:

• Around the Worlds
• Pullovers
• Overhead Halo/Backwards Lunge (or as Double Stuf calls it, “the T-Square”)
• Curls
• Swings

YHC is well aware that music is needed when breaking out a timer.  Q fail to not bring it.  This led to bad songs by bad artists being sung badly, while the PAX talked about how bad the music is.  Anyways, the mumblechatter got going a little bit, so we just kept rolling.

Next meander with the bells to the track for a couple laps.  Basically, each lap had a specified carry and a couple exercises at each end of the track.

Lap 1

• Waiter Carry to far end of the track
• 15 x Goblet Squats (IC)
• 15 x Ski Abs (IC)
• Flapjack the carry and Repeato

Lap 2

• Goblet Carry to far end of the track
• 20 x Plank Pull-throughs (OYO, count L & R)
• 20 x Bonnie Blairs (OYO, count L & R)
• Repeato

Next, the parking lot where some cinder blocks were strategically placed.  PAX lined up 4 deep behind the blocks.

• 1st PAX – Farmer’s Carry the block and the bell to the bright light in the distance (or the covered area at the end of the parking lot) and then do 10 merkins on the block, 5 with LH off the block and RH on, and 5 flapjack.  Then Farmer’s carry it all back
• 2nd PAX – Flutter Kicks (AMRAP)
• 3rd PAX – Freddie Mercuries (AMRAP)
• 4th PAX – LBCs (AMRAP)

The 1st PAX was the timer, and everyone repeated the exercises til they got back, then moved up a position.  The PAX who finished the Farmer’s Carry went to the back of the line for LBCs.  Turned out to be a lot more ab work than YHC was expecting, so there was some stargazing while trying to get in reps.

We left the blocks by the Footmobile, and went back to the circle for another round of:

• Around the Worlds
• Pullovers
• T-Squares
• Curls
• Swings

Time was short, so we didn’t get in a full minute of each.  We did, however, get in a good laugh as while we did the Pullovers, Les Nessman informed us that they were Roscoe’s favorite exercise.

Announcements:

• Service Project – Chap Stick and Nail Clippers
• 2nd F events this week – Lunch Thursday, Axe Throwing Saturday

Prayer Requests:

• Turtleman
• Linus’s Dad

Moleskin:

I appreciate the support of the PAX on what was my first attempt at Qing a kettlebell workout.  I’ve still got a lot to learn, but grateful for the HIMs of the Bulldog that I can learn from.

I’ve known Les Nessman for a long time, since the days when our kids were eating high quality orange wedges on the sidelines on Coach Daniel’s soccer team, and I’m better for it.  Besides the consistent mumblechatter, he’s the guy that EH’d me into trying a kettlebell workout at some point.  I’m glad he was there, and hopefully it was more beneficial than that extra hour of sleep he could have had.

Grateful as always for the opportunity to lead.

Yabba Dabba Doo

7 plus YHC choose the harder thing and turned off the snooze this morning for a dry but humid morning @ Folsom  …here is what happened

Standard Ball Joint Warm up:

•  Where Did that lug nut go (gravel pickers)-IC x 11
• SSH-IC x 11
• What is stuck to the bottom of my boot?(Toy Soldiers)- IC x 11
• Don Quixote (slow so it actually lets you stretch)-IC x 11
• Monbacks (MNC) IC x 11

The Thang:

We moseyed to the Flag stopping at each light to do 1 Burpee, 25 MTNclimbers, and 10 Crunchy Frogs.. add a burpee at each light so we end up with 7 burpees  on the last on.  Plank for 6 or go back and get’m .

Pledge

10 count from somebody that sucks at 10 counts and we are off again. Short mosey to the concrete bleachers  for some Dirty Double 11s.  Dips & Derkins at the bottom, box jump up the bleachers  LBCs and Leg lifts at the top.  Everybody hammered this out and we all bought the 6 in together.  10 count from somebody else that sucks at 10 counts and we are off again.  Around the horse track to the dirt road, and a not quite completed new fence that was perfect for pull ups.  More 11s, pull ups at the fence, run down the grass hill and do jump squats.  Everyone pushed though this pretty well and we all brought the 6 in.  Time running down we head back to the tennis courts for some core work.  Everyone on there back in a circle with heads to the inside of circle and feet to the outside.  Ozark was nice enough to bring us a 25lbs sandbag and we all admired it as we passed it around the circle all while doing flutter kick till time ran out 4 mins or so.

Announcements:

• Snowbird Men’s retreat Sept 24-26
• Jackup Leg 5k June 27 ( Crossroads@630)
• F2 Lunch @ Bubbas 33 This Thursday 24th Noon
• Axe Throwing??? This Saturday @ the Mall?? or something like that see the preblast from Allen Tate (that he hasn’t posted yet)

Prayer Request:

• TurtleMan, Big Pappy, SA, Stogie(Job), Ozark, Pax traveling, all the Kotters

3rd F: Mathew 7 13-14  “Enter through the narrow gate, because the gate is wide and the way is spacious that leads to destruction, and there are many who enter through it. But the gate is narrow and the way is difficult that leads to life, and there are few who find it.”    Everyday we make choices and most time the harder thing is the right thing to do…And I truly believe that F3 helped make these harder choices and be a better man then I was 6 month ago!

Pleasure to lead today men!

Ball Joint

We had a good turnout for Painlab today. Welcome back Kotters! Let’s get to work.

Warmups: Don Quijote’s, Squat with Lateral punches, Windmill Stretch, High Knees and Overhead Reach.

Set 1: Work 50 secs/ rest 10 secs.

Side Lunges, Slow n Low Squats, Lung Around the Circle, Step ups, Donkey Kicks, Single Romanian Dead Lift, Assisted Pistol Squats. Rinse & Repeat 

Set 2: 

American Hammers, Toe Touches, Six Inch Hold, Hips Ups, Quadrupeds, LBC’s, Reverse Crunches. R&R 

Set 3: Merkins to Exhaustion then plank, Bulgarian Split Squats, Heels TO Heaven, Kettle bell Sit-ups, Superman Pullups. R&R

Set 4: Mary x 11 Hims

When: June 10th

Where: The Pub – (F3s premiere running AO)

What: The absolute best running experience crammed into only 5 miles between the Pub and Martha Rivers

Why: Because HIM cannot be stopped

How: Through shear grit

Good crowd on  humid morning at the Storm.  Started with a reminder of the mission of F3, translated it into put in the work and get better for all of those that depend on us.  Warm up SSH, Imperial Walkers, Grass pickers 15X IC, some stretching from plank, 10 burpees.  Mosey.

Go to corner of parking lot for some four corners accelerator.  25 hand release merkins, run to second corner for merkins and 50 SSH, third corner, all previous and add 75 squats.  Fourth corner, all previous and add 100 smurf jacks.

Back around for decelerator.  This was a crowd pleaser.  Start with 100 smurf jacks and back down to first corner.  This was tough, good work men!

About 10 mins remain.  Partner up.  Partner bear crawls about 20 yards and back while the other does crunchy frog.  Flap jack.  Same thing except lunge walk and LBCs.  Back to flag.

A minute remains so 5 burpees.  Time.

YHC followed up on Watt’s Up slack post on back blasts.  These are important.  Not only do they broadcast what was done, they also let everyone know who was there, more importantly though who was not.  Also a means for announcements and prayer requests.  Many prayer request may go unknown if not listed in back blast.

Announcements: trash pick up from Rotary Pavilion saturday 10:00, Metro holding blood drive  July 31 at the Harvest Center which is near the airport (I said June 30 at the workout, but July 31 is correct date), collection items this month – nail clippers and chap stick, GrowRuck weekend of Aug 6 in CLT grow school alone is also an option.

Prayer requests: Turtleman, Uranus and his family, Bubba Sparx mentioned lay offs coming at his company, Breaker Breaker mentioned job opportunities at Freightliner, Breaker Breaker daughter in law Emily job search, Sargento 2.1 with job interview.

Pledge (reminder from Pilgrim – thank you)

YHC took us out

Always an honor

Tiger