Month: July 2021 (Page 2 of 11)

Recently I volunteered to take the Q at the Pub. I had a great plan to run do my best and see where I landed. Life sometimes gives you the ole finger and you gotta make changes.
I missed a call last night from a friend of mine, he and his wife are very close to my family. Jason is my best friend, since 4th grade we have been causing trouble and even fixed a thing a two together. His wife introduced me to my wife yall know how that goes. I called him back on my way to the Pub, he told me at that time that his Wife’s Mom had passed away Earl his father in law found her in the bed asleep for the last time. Diane was a great women, I let the pax know what direction to go in and set my watch to walk mode picked the phone back up and called Jason. I spoke with Cody spoke about some good times I remembered about Diane in hopes that she would smile for a moment thinking about her Mom. Diane was a tuff son of a Gun from Surry County she didnt take much crap and was a little lady who loved having a house full of people.

Homemade Stouffers!
When I met Diane I was in college at UNCC I didnt have any family that year to visit for Thanksgiving and Diane caught wind of this and refused to let me be alone that year. Codys town had a tradition of meeting up the night before and having a good time before thanksgiving day with family. Before we left out Diane had “prepared ” a wonderful Italian dinner that she “worked” very hard on. Being in college I was just happy to have a hot meal in front of me. I looked up after my first bite All smiles I asked Diane “how did you have time to make this wonderful Lasagna before thanks giving”? She smiled real big and said this is my Homemade Stouffers Ive been working on it all day! By that point I didnt care who Stouffers was, I just thought this Lady was one heck of a Lasagna cook. That is until I seen the Box in the trash. She was a great Woman and I hope God Makes more like her.

During my call I walked a couple of miles and the pax ran down and back.

Announcements:
F3 dads is coming to Folsom soon, Tubing, go run a long way with Buck eye, SandLot and Mt. Hollywood are joining forces in McAdenville LAbor day Monday. workday after Ricky Bobby coming soon.

Prayer request:
The haynes family, termites Nephew,Flinstones Grandma, Queso recovery from a concussion.

The Bed Pan is Full!

11 of us out this morning at PB to get some work in before the heat wave comes through. All of us were pushing the rock this morning and it seems like everyone hit the goals they were shooting for! Awesome job guys!

Announcements

JJ5k September 26
Driver for bourbon chase October 16-17
Service project items see freight
50 miler September 3rd and 4th
Green river tubing see broke

Prayer Request

Brokers 2.1
Uranus family
Volt family
Turtle man

Broke took us out

Round Up

Starting out with a few warm ups:

Side straddle hop 50x ( crying started quick)

Super man

Warm up run around the track and to the lower parking lot. Then the real crying started with 4 corners starting with 2 exercises at each corner went something like this:

Corner 1: Crunchy frogs and American hammers 10 of each

Corner 2: Star Jacks and Little Gumby in the woods 20 of each

Corner 3: Merkins and Diamond Merkins

Corner 4: Low Scissors and Leg Flutters

Increase by 10 at each corner with 4 rounds.

Total: Crunchy frogs 100, American hammers 100,  Starjacks 140, Little gumby in the woods 140, Merkins 180, Diamond merkins 180,  Low scissors 220, Leg Flutters 220

Yes there was a lot of crying going on and small violin playig but we had fun then ran back did some stretching, good devotion and prayer.

Sorry I forgot all the announcements OLD PEOPLE !

You open the door when you ask your Q the day before if “we need kettlebell tomorrow” and then you fartsack. Now I’m not just picking on HIPAA. This goes out to all of you knuckle heads that ask your site Q the day before and then you don’t show up… Rudolph, Toro. You know who you are, I mean WTF3 man! …..disclaimer, if some emergency happened over at HIPPA’s house this morning, then I apologize, but that is your only excuse. 

AND, while I am at it. When you are site Q and you have someone cover Q, you are supposed to be there too…. Where is my man Time Frame. You better have a damn good excuse too. Love ya, mean it!!

…..Back to the fun stuff

Tube was cutting it close this morning, I will admit. Mother nature calls for me first thing in the morning. I will blame it on her.

5 men show for a classic core workout with no weights. My right SI joint has been screaming at me and it is just now letting up, so no added weight for me today.

We start with some warmup stretches for 5 minutes, then begin our 3 sets:

Set 1:

50 secs of work/ 10 secs of rest for transition to the next exercise. 

Side Straddle Hops, Squats, Grass Pickers, Imperial Walkers, Merkins. Rinse & Repeat 1 X

Set 2:

Crunches, Flutter Kicks, American Hammers, Big Boy Sit-ups, Heels to Heaven, Mountain Climbers. R&R 1X

Set3:

Burpees, Carolina Dry Docks, Reverse Crunches, Incline Push-ups, Triceps Dips. R&R 1X

Good work men! Thank you for showing up this morning to get your day started right.

Prayer requests:

Turtleman’s recovery, Orangemans’s M is traveling to LA for work, Diabetic children and for the people that feel the need to steal. We are in a very unique time right now and people are stealing from department store brazenly out in the open. Homelessness is out of control. We have never seen the likes of what we see today. Take a moment today to just pray for those less fortunate. Humble yourself and reflect if you are having a bad day. Amen

So, I almost always try to bring something different when I Q. I don’t know that I have ever used the same weinke twice. With that, I learn a few new things I like and try a few things I haven’t. I almost always bite more off than I can chew, in hopes to push everyone else as well as myself. With that said, I had to change my tabata timer from 2 mins on and 20 seconds off to a minute and a half on. 2 minutes on was a bit too much.

I was reading somewhere that the main difference between exercises with weights versus cardio is that your body’s metabolism will often continue to burn calories after the workout, where with cardio you are only burning during your movements. So, with that in mind, I brought 8lb. yard blocks that sat outside in the rain last night.

The Warm Up:

‘Roccan Nigh Clubs – in cadence
Arm Cirles Front
Arm Cirles Back
Abe Vigotas

Grab blocks!

Fellowship Mosey to the Tennis Courts

Tha Thang:

3 exercises – 1:30 on and 20 seconds rest

• Squats with blocks
• Nolan Ryan Merkins with blocks
• Curls with blocks

Run a lap with the bricks

• Lunges with blocks
• Man Makers (Clean and press with blocks)
• Chest Press with blocks

Run a lap with the bricks

• Squats with blocks
• LBC Flys with blocks
• Overhead Press with blocks

Run a lap with the bricks

• Reverse Plank Tricep Press with a kick
• CDDs
• LBCs

Mosey to truck to put blocks back.

Pledge

Balljoint called 22 Burpees – for the vets

Announcements:

• Tubing on August 7th – See Allen Tate for details
• Snowbird in September
• JJ 5k on the same weekend as Snowbird
• F3 Dads workout on August 21st at Folsom

Prayer Requests:

• Volt and his family
• Big Pappy and his family
• Sarlacc and his family
• Sister Act and his family
• Turtle Man
• Uranus and his family
• Achey Breaky’s son

Thanks for the chance to lead. I don’t know about you, but I feel like I got my monies worth. Welcome FNG (my first to name) – Matt Leonard (now known as “Pallet Jack”)!!!

16 HIM were ready to man up for a 5 mile mosey in the heat and humidity.  The route was from the pub to the greenway and back which meant a nice little jaunt up the gut check.  The pub was happy to welcome Huck to  present awards to top two  finishers of his monthly 5K. (Seuss and Sargento)

Prayers

Flintstone’s Grandmother

Termite’s nephew

Sarlac

Easy Rider’s  family

Another hot, humid morning on the coast of SC.  Guys and girls gather for a joint beat down.  Warmup SSH IW Gravel Pickers 15 x IC.  Stretch.

Mosey out the neighborhood.  Area where we were staying had two entrances about 1/8 mile apart.  Move between entrances doing a form of merkins at one, and a form of SSH at the other.  Each time cross the middle, 5 burpees.  Start with 10 hand release merkins, other end for 20 SSH stopping for burpees in middle.  Back to other end for 10 hand release, plus 10 regular merkins.  Other end for 10 SSH plus 10 toe touch SSH.  Other end.  Continue until get to 10 each hand release, merkins, stagger left arm high, stagger right arm high, diamonds.  Other end was 20 each SSH, toe touch, seal jacks, smurf jacks, and star jacks.

Lunge walk to end of road and back. Time for few mins of Mary called by the girls.

Back to flag,  Orangeman M did not have a name, so now Raquel known as Dodo Bird.

YHC took us out.

Fun week.

Tiger