Month: September 2021 (Page 10 of 11)

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.

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!

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.

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.

It was like the Wild Wild West this am at GasHouse. Roscoe and Shortsale did the IPC week 0 challenge, Les Nessman led the PainLab, and the rest of us were entertained?….no, serenaded?……a little, but not really, tormented?…..depends….. but no, molested and scourged?…..sounds about right. We were given more than a full serving of Rudolph at his finest, and he was not even the Q this am??!!  My ears are still burning, so I might not remember it EXACTLY as it happened, but this is what I remember…..

It was a dark and stormy night….., sorry, wrong story. It was actually very pleasant and far from anything resembling THE GLOOM. The sun was on its way, it was probably about 60-ish degrees, a few guys started coming in and then Rudolph arrived. It really wasn’t bad at first. But then…..WTF happened? There was talk about things I cannot put into print as I would prefer not to soil my family name. Just trust me, it was not pretty and my ears are still asking, no BEGGING for clorox to be poured into them. All I will say is this: Linus, watch your 6.

We started with the Disclaimer, a quick warmup, run through the 5 core principles of F3 for our FNG, then everyone went their ways.

For the Bootcampers, I tried to pick a fight to start with. We moseyed over to the usual spot of the PainLabbers and put on some good Luke Combs music while we did a bunch of step ups waiting for the PainLabbers to come take a butt-whippin’ but they never showed. We finished our step ups and moseyed over to the parking lot where the PainLabbers were and did some big boy sit ups right in the middle of them. They pretty much ignored us……..oh well, move on. We moseyed to the picnic tables for some more step ups then moseyed to front of Shiele and introduced our FNG to hip slappers. There were occasional pauses during our HS while we listened to some more GOOD MUSIC from Luke Combs. Next, we moseyed and nurred up to the track a Grier with a quick stop at the steps for a few trips up and down with big boys at the bottom and some jump squats at the top while we dodged the shrubbery growing on the steps. NOTE to self: bring some weed killer and a weed wacker next time. I think it was about this time Rudolph started his stuff…..I’ll leave it at that and chalk it up to #youhadtobethere.

We moseyed over to the picnic tables…..WTF????? somebody stole the picnic tables!!! Quick Omaha to the baseball dugout and use the dugout for some more step ups. I think at this point we went to the G-spot on the field for some Mary and again,….you had to be there/Rudolph started back in. Next we moseyed up to the track and the plan was to lunge the track with merkins for relief whenever your legs got tired. I explained the simple point system for this exercise and we took off. Eventually we sprinted/ran/jogged the last 100-150 yards. It was close to time so we went back to the steps for a few rounds then moseyed back to start with some People’s Chair and Hip Slappers before get back home for just a couple rounds of Mary.

We finished with announcements, Pledge, and COT then named our FNG, Jeff Joyce, Slick.

Oh yeah, we also did Namorama (thanks Roscoe and Shortsale)…….

Warmup with Yankers in middle of the road. Seemed safe.

The Thang:

AB Work

20 LBC IC

60 Sec Plank

20 Iron Cross Flutters IC

60 Sec Plank

20 Freddy Mercury’s IC

60 Sec Plank

Time for Tabata

3×4 ( 3 Rounds of 4 exercises) – 40 seconds on 20 seconds rest

#1 x 3 rounds

Goblet Squat sidekicks

Goblet Squats

KB Front Lunge

KB Reverse Lunge

#2 x 3 rounds

KB Deadlift

KB Quad Pickup Right

KB Quad Pickup Left

KB Side to Side Lunge

#3 x 3 rounds

KB Single Leg Drinky Bird Right

KB Single Leg Drinky Bird Left

Wall Sit

1 round of Pistol Squats Omaha to Sumo Squats for round 2&3.

Time. Rendezvous at Yank

COT

Prayer requests: Lots of them. Refer to ongoing prayer list in Slack.

Announcements: Spruced Goose Workout Monday, JJ5k, 9/11 workout Bunker.

Pleasure to lead

Aye!

1P2A

We did 11’s merkins and kettle bell swings, followed by Imperial Walkers and Curls followed by Don Quixote’s and Triceps Extension. We started in 50-49-30-20-10’s of LBC’s and Ricky Balboas and finished with windshield wipers and a stretch led by Voodoo.