Month: June 2021 (Page 4 of 13)

Just before we began to werk, Ball joint mentioned he couldn’t find his fraternity shirt to wear this morning.
Made me think of my days back in college and the fun I had with Alpha Sigma Phi. We joked and called ourselves the Tri-F’s.
A little chuckle and we moved on to get werkin.

Warm Up: Grandpa Jacks, Mo Rockin Night clubs, Goofballs.
Mosey to Carr elementary with a quick stop by Toe Picks house to do some Monkey Humpers in his front yard. No we miss you cards from us our friendly reminders are little better if you ask me.
Skool Dayz: 10 Calf raises per step bear crawl down the wheel chair ramp and then 25 squats. x4

Side Note: through out Dallas we would stop at various places to grab some ab and shoulder work. 10shouldertaps 10thrusters 10Vups.
Dora 123 100 merkins, 200 HillBillies, 300 SSH, partner 1 would take a lap well you know the drill.
Mosey with some stops to perform our Shouldertaps, thrusters, and Vups. The pax became accustomed to just start doing these each time we stopped.

PLayground: Dips and Step ups x 25 4xeach

With some time left we did 10 squats mosey to the end of the parking lot 5 merkins back to the middle 10 squats then mosey to the other end of the parking lot 4 merkins back and forth until zero.

We finished with Bear crawl 11s Penguins and LBC’s.

Announcements : Ball joint made history with being the only one to post of the F’n lunch yesterday.
2nd F today at the mall for some Axe throwing,laser shootin, fun. Also you can dodge a few knives while walking back to your car.
BOS and his 2.0 are collecting shoes.

Prayer request:
Turtle man, Pappy and his family, Gumby’s Mom, all those traveling.

The Bed Pan is Full!

PAINOPOLY was introduced to the PAX of Belmont this AM. The game has been a great addition to the weinke rotation and with a hectic, long hour work week this was a no brainer to pull out given I had zero time to create a weinke. We had an FNG join us thanks to ShortSale. Welcome Tin Man! This Respect PAX had double knee replacement back in April I think I heard. Replaced both knees with some bionic titanium!! Sounds expensive but he’s in IT Security so his Ransomware collections over the years helped cover the cost. These are the kind of men we need to keep an eye out for and EH. No, not the rich guys with millions in Bitcoin, but they guys out there on IR, recovering from surgery. Good work Short Sale!

Great fellowship and strong work for the six of us. Remember to practice good form. Thanks to Flintstone for requesting demos on most all of the moves. Quite often I forget that some may not know the proper lifting moves & techniques so thanks for keeping me honest and the Pax safe from injury!!

Aye!

HIPAA

On this glorious hump day, 8 men beat the fartsack to get better. This is what happened…

We welcomed an FNG to our ranks today, one who’s been EH’ed for quite a long time by many PAX. He worked as hard as any of us and hopefully will be back soon.

Disclaimer

Warmup – Goofballs, Don Quixotes IC, the patented L over R IC

Mosey to the back of the school for the Thang.

The Deck of Death

This was to be a very straight forward workout. Do whatever the card says. All face cards were to be 25 reps of the shown exercise. Jokers would be a run to the front of the school. It only took a couple cards before the first Joker came up, run! The lack of music was complained about on the run (go figure) so when we got back YHC cranked up the trusty iPhone to max volume and play random songs.

Back to pushing the rock! Everything was going great until time was running short and we had to pick up the pace. For the last 10 minutes we had to double time it. With a few select card omissions we made it through just in time. Aye!

Mosey back to the start for namorama, prayers and announcements.

It was great having an FNG with us. Always be EHing men. If we’re not growing we’re dying! This goes for our region and each of us in life. Keep growing men!

Announcements: 2nd F Saturday at noon, 5k at Crossroads

Prayer requests: Turtleman, Linus’ dad, former Belmont PD office Buck Buchanan had motorcycle wreck and in bad shape, Feta (YHC’s 2.1) job opportunity

Rabbit Ears missed his Q again, but no worries. Wichita filled in an provided a great word.

It’s been a while since my last Q due to my schedule so I was chompin  at the bit to give a good beat down at Folsom. A lot of guys have been getting crazy with burpees lately so I decided to give a burpee free workout which worked out pretty well apparently cause I burnt a lot of calories without a single burpee. It was a light crowd but a solid one 💪🏻Ready to get it here’s what went down.

Warm up:ssh,gravel pickers,squats,merkins,mountain climbers,x10 all IC

Next mosey to the flag stopping at each pole for 5 diamond merkins

we pledged it up then headed to the horse track for 11’s we did derkins and rows on the fence rails then 36 dips in honor of my upcoming birthday

next we headed back to the trucks alternating sprint/walk on the way

next up: partner block work on the soccer field

one partner did exercise the other ran the width of the field

exercises: weighted plank,OH press,back squats  then time ran out the rest will have to wait until next time.

Thanks to everyone that showed you guys pushed hard I appreciate the effort.

I shared a few verses about mans role in the family unit.

announcements:second F lunch,axe throwing this Saturday,jacked up leg 5k this Sunday,

prayer requests:Sarlacc friend from work wife passed away unexpectedly,Bedpan and wife dealing with heavy work load,my job interview today…..God knows the rest I closed us in prayer. Thanks for the chance to lead brothers it was fun looking forward to the next one

Westside out

Good fellowship and good running by everyone here this morning. We all pushed a few rocks. Never stop moving forward!

Announcements

50 miler September 3rd and 4th
2F lunch Thursday @ Bubbas
5k Sunday @ Crossroads- we will take up donations at each AO each month
F3 dads @ Gashouse July

Prayer Request
Turtle man
James Goudelock
Rabbit Ears sister about to have a baby
Youth and camp

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So, during the school year I have an arrangement worked out with my M. I try to be home by 6am to get the kids ready for school (make sure they are up and dressed, fed, etc…) so my M only has to worry about herself in the mornings. But this shortens my time at the workout with the other Pax, and gets me some razzing for only staying for “half” the workout (though, EC+30 minutes is still a full workout for me, but I guess Forestview and North Gaston math don’t mix). REGARDLESS, I thought to try to Q more,  and get outside of Folsom during the Summer months.

I instantly thought it would be neat to try to do a baseball themed workout at the Labyrinth. Now, being my first time trying this, I learned a lot (music would have been nice, and pairing Pax up initially would have worked better than trying to come up with something on the fly). But, the reason I wanted to do something baseball themed was… for one we’re at Martha Rivers Park, but mainly… a little known fact… I designed the new Labyrinth F3 shirts and the maze (or labyrinth) that is behind the Gashouse Minotaur is loosely based off a map of the baseball fields that is posted at the Park.

Warm Up:

20 SSH – IC
20 Gravel Pickers – IC
20 Nolan Ryan’s (10 each side – IC)
15 Mountain Man Poopers (look up “F3 Lexicon Mountain Man Shiterz” on YouTube if you want to see a funny video about the creation of this exercise from the Pax in Waynesville, NC who gave me my F3 name)

Mosey to the Park

Tha Thang – F3 Baseball… or OYO 4 Corners:

The “Batter” at home plate does 15 Burpees each inning, but the exercises and the method of getting to the next base changed each round/inning.

First Inning:
1st Base – LBCs
2nd Base – Merkins
3rd Base – Squats
Sprint to next base after the batter finishes his 15 burpees

Second Inning:
1st Base – Big Boy Sit-ups
2nd Base – Diamond Merkins
3rd Base – Monkey Humpers
Lunge Walk to next base

Third Inning:
1st Base – Bicycles
2nd Base – Nolan Ryan Merkins (one merkin, two nolan ryans, repeat)
3rd Base – Squat Jumps
NUR to next base

Fourth Inning:
1st Base – Flutter Kicks
2nd Base – Carolina Dry Docks
3rd Base – Gorilla Humpers
Carioca to next base

Mosey back to Pelicans and circle up…

20 Stogie-fied Gas Pumps – IC
20 Star Crunches
Mary with each Pax calling an exercise, though I let Oompa Loompa go twice ’cause I like his Marine-style cadence counting. It finished the workout with us all having smiles on our faces.

Announcements:

• Jacked Up Leg 5K is this Sunday at Crossroads in Dallas
• 2nd F Lunch is tomorrow (Thursday) at Bubba’s
• 2nd F Laser Tag and Axe Throwing is this Saturday at the Gastonia Mall – meet at the Food Court around 11:30am.

Prayer Requests:

• Time Frame’s 2.2
• Big Pappy and his family
• Sister Act and his family
• Stogie’s job situation
• Clavin mentioned a family member, or friend of the family (sorry Clavin, God knows)
• All the Pax traveling

Thanks for the opportunity and allowing me to lead. See ya’ll around.

~Stogie