Month: June 2021 (Page 7 of 13)

13 got in some work on a fine summer morning.  Here’s what I remember:

The Thang:

• 10 x SSH (IC)
• Stretches (seated toe touch, R foot over L knee and twist, flapjack)
• 10 x Dying Cockroach (IC)
• 10 x Mike Tysons (IC)
• 20 x Penguins (IC)
• 30 x Toe Touches (IC)
• 20 x Crab Marches (IC)
• 30 x Flutter Kicks (IC)
• 20 x Freddie Mercuries (IC)

Mosey to the parking lot by the neighborhood pool.  Partner up for

• 2 minutes of Plank/Merkins – one partner starts merkins, goes til he can’t, then tags in the other partner and holds plank, alternating til 2 minutes is up

Mosey down the path to the park and find a new partner for

• 2 minutes of Double Crunches/Six Inches

Mosey to the picnic tables by the Turd Shack and get another new partner for DORA

• 100 Dips
• 200 Bulgarian Split Squats
• 300 Superman Pullups

Mosey back to the flag for

• 15 x Freddie Mercuries (IC)
• 15 x Penguins (IC)
• 25 x Toe Touches (IC)
• 15 x Crab Marches (IC)
• 40 x Flutter Kicks (IC)

Announcements:

• F3 Dads – 6/19 @ The Yank
• Blood Drive – 6/16 @ Techworks in Belmont
• Service Project – Chap Stick & Nail Clippers
• Keep EHing Kotters and FNGs

Prayer Requests:

• JK2’s oldest daughter
• Turtleman
• Roscoe’s Father in Law
• Joey Denton
• Stinky Bird’s wife

Always a good way to start the week.  Strong work by a good group of men.  Keep pushing the rock.

Thankful for the opportunity to lead.

Yabba Dabba Doo

We got in some miles and got better!

Announcements

F3 dads Saturday at the yank
VQ Ozark at Folsom

Prayer Request

Turtle man
Youth
PAX traveling
Pappys son is getting married
Sister Act

Started minute early with some brain teasers … 5 sisters : 1 is cooking 2 is cleaning 3 is playing chess and 4 is doing laundry … what is sister 5 doing? Also, a snowshoe rabbit is being chased by an arctic fox during a snowstorm. How do I know this?
Pledge
Warmup would consist of merkins, flutters,ssh, monkey humpers plank jacks and others mostly in cadence but to confuse and ( not with this crowd!!) elicit mumble about when warm up ends …. Can we quit flap jacking … let’s cook one side…. But not today!! 
mosey to former doctors office and perform 10 big boys nur into lot and 25 hand release merkins, hop the wall and Al Gore for all pax 

mosey to loading dock, partner up one pax  hops up to dock and bear crawl or lunge walk down ramp while other does accumulation of 100 merkins 200 monkey humpers and 300 flutters

mosey over to building beside Dollar Tree ( across from Walgreens) that has an impressive sway in the center …. It been this way for years … I keep hoping to witness its collapse….. let’s help …

should it fall… I advise all to “ run like hell!!”

we tried with monkey humpers, crab thrusters, crab marches, donkey kicks, sumo jumps and even Bobby Hurleys!!! The invisible basketballs were not enough to tear it down!!! Maybe next time

now over to another wall … at the old empty bank for step ups, Mike Tysons ( what a favorite!!), Bulgarian split squats, dips and even a few derkins some in cadence 

lastly we assemble back for 25 Superman merkins and 10 burpees ( two trains that never came through)

a few merkins , flutters,  plank  and lower plank and time

go to truck and pull out large arrangement of flowers and tell all I’ll explain soon …. The puzzles looks made it fun!! 
announcements … many ….plug in whether blood drive or F3 dads …. Or….

prayers for Turtleman, Big Pappy 

previously been given wrong date for flag setup at Turtleman ….. need them Thursday night as next PET scan Friday morning 

for quite some time I’ve had this idea of bringing and distributing flowers to who ever posts at one of my workouts because we men don’t traditionally think often enough of our better half and this will ensure a Great start to your day when they witness you having brought home flowers for them!! My M personally Loved this idea.  Recently Mayor stated that if something seems like a good idea or something others might want to participate in then do it, don’t wait for him or anyone else to sanction it! Carpe Diem, I say. Or as pastor  Dickie Spargo likes to say, “ Dead roses know no roses and do your giving while they ( and/ or you) are still living!”

  
still curious about the brain teasers? Chess is a 2 person activity and the other answer is it was daytime

Strong group gathered at TRB to get a little better.  5:30, let’s go.

Brief reminder of the mission of F3, no FNGs.  SSH, Imperial Walkers, Grass pickers, roughly 15 IC.  Some additional stretching.

Partner up, for part of Army PT test.  Partner checks form and counts, AMRAP for 2 mins.  Switch.  Do same for sit ups with partner holding feet.  Number for Army is 42 merkins and 52 sit ups.  Head to the track.

Start with 9 burpees, half way around the track and stop for one.  Come back for 8 and 2 on next lap.  Continue until 9 on other side and one at the start.  10 laps and 100 burpees total.

Enough time left for a bear crawl in parking lot and 10 big boys to finish time.  Pledge.

Good push by everyone.  YHC reminded that we do what we do, and make it hard, partially to work our bodies, but primarily because we strive to be better in every area of life every day.  The hard part is the decision.  Once the decision is made the next step is to give it all you can.  Yes it is hard sometimes, but so is life.

Announcements: F3 dads this Saturday at Yank – Q’s needed for Dads July 17 at Gashouse, blood drive today, Men’s conference in Charlotte Saturday, site Q change at TRB June 30, GrowRuck weekend of Aug 6 – option to attend only Grow School

Prayers – Buckshot working at Camp for next month, Uranus, his wife and daughter in hospital in Philadelphia, Turtleman, Pax on IR, Slim Shady with planned mission trip in September, Nutria traveling next week, Nutria children has two scout leaders with separate back problems, Spam moving to Myrtle Beach area

YHC took us out

Always an honor

Tiger

Ball Joint EH’d a guy from Mint Hill and, as a show of support, decided to join him for his first workout. We all know doing it by yourself isn’t nearly as fun so 5 of us joined him for a clown car to Mint Hill.

The FNG showed and he survived. Chum had the Q. He had us jumping walls, running through pot holes, and throwing frisbees. Lots 0f Hand Release Merkins and Squats. Ball Joint did a great job pushing the new guy along and a few of us made sure to pick up the six!

During the drive home on 85, some jackass driver in a diesel dually nearly took the right side sheet metal off of the Expedition. Fortunately for all involved, Ball Joint was paying attention and avoided the accident.

Great time this morning! More clown cars coming soon!

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