Day: August 2, 2021

This was my first time Q’ing Midoriyama in my almost 4 years with F3, and it almost took that long to write this backblast. When YHC showed up to Midoriyama, Broke was the only PAX present, then Pilgrim’s Progress showed up, then Slaw and Purple Haze. YHC was a little disappointed b/c several of the regulars were on vacation and figured it would be a light crowed. However, by the time we started, a few more PAX arrived. Maybe it has to do with this crowd’s age, 6 out of 8 are all RESPECTED.

It’s 5:30pm and time to go to work.

Warm-up

Mosey to the practice soccer field where YHC conveniently placed some coupons. A big field and coupons, sounds like the fun it about to start.

The Work

Round 1 x 25 reps  of each exercise

• Overhead Pressses
• Squats
• Merkins
• Sit-ups
• Walking Lunges (count left leg as 1 rep)

Sprint across field and slow mosey back

Round 2 x 20 reps  of each exercise

• Overhead Pressses
• Squats
• Merkins
• Sit-ups
• Walking Lunges (count left leg as 1 rep)

Sprint across field and slow mosey back

Round 3x 15 reps  of each exercise

• Overhead Pressses
• Squats
• Merkins
• Sit-ups
• Walking Lunges (count left leg as 1 rep)

Sprint across field and slow mosey back

Round 4x 10 reps  of each exercise

• Overhead Pressses
• Squats
• Merkins
• Sit-ups
• Walking Lunges (count left leg as 1 rep)

Sprint across field and slow mosey back

Round 5x 5 reps  of each exercise

• Overhead Pressses
• Squats
• Merkins
• Sit-ups
• Walking Lunges (count left leg as 1 rep)

Sprint across field and slow mosey back

Sometime between round 4 and 5, it started raining, which really felt good at the time. At that point we lost Purple Haze and he started running towards his car. We didn’t see him until after the workout. Just kidding, his sunroof was open on his company car, not good.

As Purple Haze come running back, PAX are now getting in some more exercises. 20 dips, 20 derkins, 15 dips, and 15 derkins.

Mosey back to shovel flag. PAX circle up some Mary to finish up.

COT

Announcements

Prayer Request

YHC closed us out in prayer

Thanks men for allowing YHC to lead you today! It was an honor!

Breaker Breaker

Welcome to Gastonia’s best running AO.

The Pledge

We all ran – the most familiar route to Martha and back.

COT

• Announcements
• Prayer Request

YHC closed us out in prayer

Birthday Q? Who in the world came up with such an idea any way? It’s my 50th, so the idea is simple … do as many things as possible in reps of … 50!

The Warmup
5 – SSH IC = 10
5 – MNC IC = 10
5 – Gravel Pickers IC = 10
5 – Imperial Walkers = 10
5 – Abe Vagoda’s = 10
For a total of … you guessed it, 50 reps

The Thang
Let’s Start … at Mt Holly Middle
10 – Burpees … Run a Lap
10 – Squats … Run a Lap
10 – Kick Backs … Run a Lap
10 – Merkins … Run a Lap
10 – Jump Squats … Run a Lap
25 – American Hammers IC = 50

Let’s Mosey … to Ida Rankin
Rinse & Repeat the 5 Exercises & 5 Laps
25 – Freddy Mercury’s IC = 50

Let’s Mosey … to Wells Fargo
Rinse & Repeat the 5 Exercises & 5 Laps
25 – Flutter Kicks IC = 50

Let’s Mosey … to BB&T
Rinse & Repeat the 5 Exercises
No time for the Lap at this stop
25 – Dying Cockroaches IC = 50

Let’s Mosey … to the Library
Rinse & Repeat the 5 Exercises & only 3 Laps
50 – LBC’s

Psalm 150 … Let everything that has breath, praise the Lord!

In the midst of the chaos that is the world that we live in … let’s not get caught up in all the complaining. Let’s be men who make a difference and set the standard … and what better way, than praising the Lord always in all ways!

Let’s Mosey … back to Mt Holly Middle
We closed out with the Pledge, Praise Reports and Prayer led by Dirt!

If you’re keeping score at home … that was:
50 Warmup Reps
50 Burpees
50 Squats
50 Kick Backs
50 Merkins
50 Jump Squats
50 American Hammers
50 Freddy Mercury’s
50 Flutter Kicks
50 Dying Cockroaches
50 LBC’s
And right at 50 .05 mile laps!

As always … what a blessing and privilege it is to be a part of F3 and be able to lead. You men have continued to push me to be a better man always in all ways!