Fitness, Fellowship, Faith

Day: September 6, 2021

Mt Hollywood/Sandlot Labor Day Christmastown Beatdown

23 brave PAX set out to the uncharted F3 territory of McAdenville, NC to kick off Labor Day with a little something different.  Freon & Flintstone were your co-Qs.  Here’s what we remember…

Holidays are by definition a break from routine, so they are a great time to mix it up and do something different in the Gloom.  With traveling PAX and a vacation day for many, it doesn’t seem like there are lot of PAX chomping to get to Mt Hollywood or the Sandlot at 0530 on a holiday, so we decided to pick a common spot in the middle and push it back to a 0700 start.  McAdenville was an easy target, because it’s familiar, has plenty to do, and is about the same distance from both AOs, while also being relatively close to Dallas and Belmont.  We announced it early enough, scouted out the site, found a place to put some shovel flags and a place for Coffeeteria and we were ready to go.  We split the Q so Freon took the first half and Flintstone took the second and at 0700, we got after it.

The Thang:

  • 15 x SSH (IC)
  • 10 x Hillbillies (IC)
  • 10 x Toy Soldiers (IC)

Mosey to Poplar Street

Run up the hill, stopping at each telephone pole for

  • 5 x Burpees

Run back down the hill, stopping at each telephone pole for

  • 10 x Big Boys

Highlights of this routine included the random assortment of dead animals and some PAX channeling Rob Base with a little “It Takes Two“.

Next up was a Four Corners Escalator where we started off with

  • 10 x Groiners

Then ran to three more spots, repeating what we’d already done and adding one new exercise each time.  The others were

  • 20 x LBCs
  • 30 x Smurf Jacks
  • 40 x Jumping Lunges

The Smurf Jacks and Jumping Lunges were tough, but thankfully we were out of corners, so we headed next back towards the YMCA, stopping along the way for

  • 10 x Mahktar Ndiayes (IC)

We went up the steps to the back side of the YMCA and split into groups of 3 to utilize the concrete bleachers, the wall at the top of those bleachers, and the outer dirt track of what was once a baseball field all at once.  Each PAX took a turn being the Climber, Sitter and Runner.

  • Climber
    • 3 x dips
    • climb up and down the bleachers
    • 5 x repeato
  • Sitter
    • wall sits
    • 3 x wall sit marches every time Climber reaches the top
    • when Climber goes up for the 5th time, Sitter and Climber switch places
  • Runner
    • runs a lap on the dirt track
    • switches with one of the partners when he returns

Repeat the whole thing until everyone gets to do everything.

Following this, back for another round of

  • 10 x Mahktar Ndiayes (IC)

and the part of the Beatdown where Slaw starts counting in German.  Blart also had the Blarts, so it was just like Midoryama, but 30 degrees cooler.

Next, we went to the front of the YMCA to a concrete pad with walls on both sides for another couple stations

  • Station 1
    • Bear Crawl to wall
    • 5 x Dirty Hookups
    • Crawl Bear back
    • 5 x Derkins
  • Station 2
    • 5 x Monkey Humpers
    • Climb Wall
    • 5 x Air Presses

Do work in each station for 1 minute 30 seconds, then switch.

Back for more

  • 10 x Mahktar Ndiayes (IC)

as well as

  • 15 x Freddie Mercuries (IC)
  • 15 x Flutter Kicks (IC)

Repeat, with Station 1 staying the same, but station 2 changing to

  • Station 2
    • 5 x Burpees
    • Climb Wall
    • 5 x Hillbillies

Then more

  • 10 x Mahktar Ndiayes (IC)
  • 15 x Freddie Mercuries (IC)
  • 15 x Flutter Kicks (IC)

We moseyed back to the circle for a short round of Mary:

  • Watts Up – 15 x Dirty Dogs (each side – OYO)
  • Volt – 15 x Dying Cockroaches (IC)

The ruckers came back about halfway through COT, and that was that.

Announcements:

  • JJ5k
  • October 2nd – Convergence – Downtown
  • Lance crackers/applesauce/fruit cups
  • November 6th – Extinction Run

Prayer Requests:

  • Westide & family
  • Flintstone’s family w/COVID
  • Tooth Fairy & 2.0
  • Pockets friend
  • The family of Katie Sparrow

Moleskin:

Not sure how well lit it’d be at 0530, but at 0700, McAdenville was a great place to put in work.  Seems like it could be a prime spot for an AO, considering how close it is to all the corners of our region.  Regardless, I’d love to get back out there again on another holiday and explore some of the other spots.  Seems like a lot of the other PAX would too, as the ruckers and EC crowd all went exploring different parts of the area.

Strong work by a lot of men today.  Slaw was pushing the pace the whole time.  Lots of PAX picking up the Six.

Thanks for the support and the opportunity to lead.

Freon & Flintstone ( Yabba Dabba Doo )

 

9/2/21 Ambitious Goat

The Goat is one of my favorite AOs so when I assemble my weinke I always have more work to do than we have time.

Today was no different.   It went something like this.

Warm up with 20 Side Straddle Hop IC / 20 Imperial Walkers IC / 20 Gravel Pickers IC / 20 Moroccan Night Clubs IC

Mosey  towards the train bridge to the upper parking and pick up Maybelline whos coming in hot.  5 Burpees in the upper lot then down the stairs for 5 more Burpees.

Partner up for a little EXTRA.  Asked the pax to grab a partner to work through the next circuit with.  Someone to push, to pull, to encourage and challenge to give a little extra.  Time for Four corners.

Mosey down street to the back of Doffers.  Run around the block with stops for 25 Merkins / Flutters / Squats at each corner.  Start at Doffers,  end at fire station parking lot.

Round two would have been 25 Lunges / Plank Jacks / Freddie Mercuries…  Nope time is ticking.  Mosey to bridge.  Bear crawl as far as you can and lune walk the remainder of the way.  The bridges were wet and slippery so we tried to take it easy here.  Mosey to second bridge.  Another slippery bridge and it was dark so we took an easy mosey across to the back parking lot.

Partner DORA – 100 Jump Squats / 200 Mountain Climbers / 300 LBC

Head to the fence for Incline Merkins / Dips / Derkins NOPE running out of time.

Mosey back to the flag for American Hammers & Box Cutters before time is called.

Pledge

Announcements:

Labor Day 0700 Boot Camp in McAdenville

JJ5K

Christmas town 5K signup

Extinction Run November 6th

 

Prayer Requests:

Flintstone’s sisters continued recovery.

PAX on IR

The country.

Core Strength

We had several HIMs show up for today’s post.

 

Warmup:

15 SSH IC

15 Toy Soldiers IC

We then moseyed to the playground to begin the thang.

3 rounds:

10 pullups

Mosey to the Amphitheater

10 merkins

Mosey back to the Playground

We then moseyed back to the Amphitheater for the next level workout.

30-1 min Wall sit

10 Australian Mountain Climbers

40 LBCs

20 Big Boys

20 bicycles

20 merkins

Rinse and repeat and repeat and repeat…

 

The mumblechatter showed up in round 4, but they all enjoyed the 440 LBCs and 100 BigBoys!

Supporting each other

I picked up this Q for Ball joint due to an injury and I thought it would be good for us to remember that part of F3 is supporting each other.

Warm up:

10 SSH

10 Don Quixote’s

We moseyed to the Tennis Courts

Everyone selected a sand bag for the workout 20-25lbs. Then we teamed up and hit the following weighted workout. Partner runs full length of court carrying the bag.

200  LBCs/Suitcase carry

300  Presses/Shoulder Carry

400 American Hammers/Chest Carry

 

We then circled up and did Presses, arm extensions, burpees, sit ups, cherry pickers as pax called them out.

Candor with Love

We rucked, walked, or ran.  Then had a discussion on candor.

Ephesians 4:25

Therefore, having put away falsehood, let each one of you uspeak the truth with his neighbor, for vwe are members one of another.

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