Fitness, Fellowship, Faith
At Diablo Sammich we hustled to Waffle House. At every parking lot, we did squats and merkins. When squats seemed to easy, we switched to bottom-half only squats. The usual suspects were there and for that I am grateful.
Announcements: Christmas Party
Moderate Mondays, 5:30 am. (I went. Not moderate, but solid. )
SSH IC 20
5 Squats
SSH IC 15
10 Squats
SSH IC 10
15 Squats
SSH 5
20 Squats
20 Monkey Humpers IC
20 Imperial walkers IC
20 Hillbillies IC
20 Squats
Plank position
20 Plank Jacks
5 Merkins
15 Plank Jacks
5 Merkins
10 Plank Jacks
5 Merkins
5 Plank Jacks
20 Peter Parker’s IC
20 Mountain Climbers IC
20 Parker Peters IC
20 Mountain Climbers IC
On Your Six
20 Flutter kicks IC
5 Sandy V
15 Flutter kicks IC
5 Sandy V
10 Flutter kicks
5 Sandy V
5 Flutter kicks IC
5 Sandy V
50 LBC
Up on your feet
Turn to your right and duck walk in the circle until stop!
10 SSH IC
10 Squats
Duck walk
10 SSH IC
10 Squats
Duck walk
10 SSH IC
10 Squats
We done a round of Mary and Hank called burpees! I wasn’t allowed to run or do burpees per site Q so I was excited when Hank called some burpees.
We finished with Dora
100 merkins
200 LBC
300 presses
Pledge
Announcements
Christmas party
Ringing the bell Salvation Army see Sarlacc
Prayer Request
Big Pappy
Bedpan
Sparky
Bobby Gaddis family
Pray for the Norman family
Goudelock family
Ozark
wichita took us out
thanks for let me lead. Don’t stay on the Kotter list! Get up and get moving man!!
So as YHC respectfully took the Q from Watt’s Up for a birthday bash (62) it was apparent we needed to do a little something with the morning that could be remembered as 7 men came to the grounds to put in their time and be ready for the rest of the day. Went like this:
COP:
SSH X 20
IW X 20
Grass pickers X 20
Grapevines X 20
Mtn. Climbers X 20
Mosey to the track from six shooters. This version is pax does the work, then runs a lap after each task is completed. This is what we do:
10 burpees
20 big boys
30 HR merkins (a popular choice)
40 squats
50 CDDS
60 SSH
Mosey to the pull up bars and go to work as follows:
10 pull ups
10 big boys
10 SSH Rinse and repeat 3 times.
Gather up for some bear crawl Slalom! Everyone gets three times through to the opposite side of the field. Mosey back with 5 burpees in the middle. Finish up with a 4 minute plank.
NMM: Great push by the pax today. Greta to be able to do this at 62. Feel like the best and most productive time of life lies ahead of me and not behind me. Big part of that is learning to live third! Makes for a better investment in time and effort into things that really do matter and create a legacy. That’s what’s important and to become DISPENSABLE! Every graveyard I see is full of indispensable men. Don’t be one!
Tesla
Warmup
Side straddle hops
Gravel pickers
10 Burpees
Mosey to the flag
Every light pole 10 squats and 10 big boys
Mosey back to the tennis courts
Every light post 10 Bobby hurleys
4 corners
20 Merkins
30 line jumps
40 Lbc
50 Freddie Mercuries
High knees down and back
Fence squats
Zig zags
Lunge walk
Side plank with a leg abduction 10 each leg in cadence
Calf raises
Flutter kicks
Dying cockroach
Cherry pickers
Big boys
Merkins
Announcements:
Christmas party
Vote
Volunteers for Salvation Army
Lookin for Q’s for Q source
Prayer requests:
Gullock
Sparky family
Bedpan
Big Pappy family
SA family
Praise report for girl that goes to purple haze church
Eleven gathered for some hard work downtown Belmont at the Bunker and the Yank. Start with the mission of F3 and reminder to give it best effort every time. We have to be willing to break down a little in order to rebuild better.
Warm up was together, SSH, IW, and some stretches. YHC wanted a good laugh so we also had some toe touch jacks in there. Everyone except Freon are terrible with these. 5 burpees for the train. Bootcamp with me Bunker with Hipaa
Mosey up the hill of main street and take a right back toward the school. End up at track. Partner up. Partner runs in opposite direction. Meet halfway for 10 burpees with hand release boo-yah merkins at the bottom. Run halfway for nine. Repeat down to one. Crowd pleaser.
Mosey to corner of knowledge. Step-ups, ten each leg. Run down hill at myrtle street and back. Repeat for 15 step ups and then 20. Crowd pleaser.
On the six for 10 big boys and run to fence at the end of walk way. Three rounds.
Mosey back to Yank for some Mary.
Bunker boys rejoin. Pledge.
YHC talks for just a moment about discipline and making good choices. The fact that our behaviors throughout every day either help us work toward our goals or detract from them. There really is no in-between.
Announcements: Christmas party and PAX awards Dec 11 use the sign up links, Rice n Beans opportunity 12/07
Prayer requests: Les Nessman and his family, T Square getting ready for move, Brutus’ brother and family, Sprinkler with eye disease,
YHC took us out
Always an honor
Tiger
8 PAX showed up at Folsom on Saturday. All looking to get better. I pulled a workout from March of 2017 from the archives and I’m happy to report it held up.
Warmup:
Some spatchcock and cockspatch. So funny!
The Thang:
The below was copied, pasted, and edited for current event.
Sprint 1 court and do 1 burpee and sprint back, Sprint 2 courts and do 2 burpee’s and sprint back, continue this for all 6 courts. For the Midoriyama readers that’s 21 burpees.
Next bear crawl one court and do 20 squats, crabwalk the next one and do 20 lbc’s, keep switching these for the 6 courts. 10 hip slappers on the fence and sprint back.
Next round lunge a court and do 20 merkins, duck walk the next court and do heel touch crunches, Rinse and repeat for the 6 courts. Finish with 10 Australian mtn. climbers and sprint back.
Partner up for drills. Partner 1 starts at the center of the court and sprints to one corner then returns to the middle. Do this for all 4 corners of the court while always facing the net. Partner 2 holds 6″. Switch and do 3 rounds.
Keep your partner and wheel barrow switching at each court and do 5 sumo squat jumps.
Run a lap around the courts.
Next at each out of bounds line(singles and doubles) do merkins. Start with one and add 1 at each line. We did three courts I believe then switched to squats. We turned around and kept at this. Bobby Hurley’s for 2 courts, diamond merkins for 2 and Sandy V’s for 2.
Run 2 laps around the courts and head back to the flag.
Pledge
COT:
Announcements-Sign up for the Christmas party already! It’s this coming Saturday. Def Leppard has requested votes for Fart sacker of the year but I’m pretty sure he is just barely out of contention.
Prayer Request-Bedpan, Sparky and family, Broke’s Mom
Moleskin:
Good to be back out to Folsom. I think this is the first time since Old School started. We had good numbers at both AO’s on Saturday and that was the whole point. The right amount allows you to be more personal with each other. If the group gets to big then people get lost in the crowd. That being said a lot of guys that were posting when we split have gotten pretty slack. Sack up you lazy rascals and get back out there!
Chicken Little. Too young, too soon. Mental Battle. Awareness. Reach Out. Talk.
Bunker paid its respects to Chicken Little today by performing the “Chicken Little WOD” put out by F3 Race City.
The Thang:
24 Minute AMRAP
200 Meter Run/Ruck
24 Merkins
24 Burpees
24 WWII
Because we are The Bunker and its roughly 50 minutes of available workout time, we did this twice. Voodoo and Tesla stepped up to the challenge and stayed for a 2nd round. #TClaps.
NMM:
Talk. That’s one word I mentioned above that has such a profound impact on people, especially Men. We need to talk more, and workouts at The Bunker actually gives us more time to do just that. Bunker workouts are more than no/low impact and no running. Its getting the guys closer together, physically, so we can get closer to each other mentally. The 2nd F as we call it. Tesla, VooDoo and I did “Talk” and touched a lot on marriage today. Great advice all around was given and we stayed on the topic for about 30 minutes. Without the “Talk” we had, I feel there would have been a lot of unanswered questions in my mind, questions maybe someone like Chicken Little needed to have answered. Not so much about marriage advice, but just life advice in general. Next workout, get out there and start the “Talk” with a fellow PAX you don’t know much about. Tell stories and most importantly, be vulnerable. If you allow yourself to be vulnerable it may allow that PAX to feel more comfortable opening up to you about things on his mind. Talk.
Aye!
1P2A
All by myself.
Well it was going to be Nutria and Myself but he got scared and ran off with bootcamp when I mentioned we were gong to be doing pullups.
That’s how it went down at The Bunker. And i stayed to complete my workout until Bootcampers converged on me with 15 minutes left to go. Appreciate the support gents!
The Thang:
This was a ShieldLock accountability challenge bestowed upon me from Double Stuff for the next 5 weeks. Athlean-X Max Size workout. This Saturday gave us FIRE and ICE. As I missed the previous Saturday (DIABOL-X (El Diablo)) as well, i decided to add it in to help cover the time.
FIRE & ICE:,
INSTRUXIONS: Alternate “FIRE” (a circuit of exercises that must be completed in 1 minute) with “ICE” (an easier circuit of exercises that must
be completed within 1 minute) with the goal of completing all rounds without missing the stated rep targets for reach round. The total workout time is 10 minutes, but you have two choices of how you will get there. Pick the more difficult OPTION 1, and you’ll encounter 5 rounds of the dreaded “FIRE” circuit (better known as “Hang Ten”!) Opt for OPTION 2 and you’ll shave away two of those “FIRE” rounds only to replace them with a slightly more difficult variation of “ICE” (you knew I’d make it a little harder as part of the trade-off now didn’t you?). Either way you attack this, you’re going to have to work hard.
OPTION 1: 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE/ 1 FIRE/ l ICE
FIRE
Sprawling Burpees x 10
Twisting Pistons x 5 to each side
Divebomber Pushups x 10
ICE
Pull ups x 5
Hanging Knee Raises x 5
EL DIABLO:
INSTRUXIONS: Whether you are an NXT grad, more than 8 months removed from this beastly workout … or attacking it for the very first time, the temperature is about to rise (as does hopefully your rep count) with the return of El Diablo. The following 10 exercises will each be performed for 1 minute. The entire workout will be completed in 10 minutes. Every rep you get in every exercise is counted towards your total score. At the end of the 10 minutes you add up all your reps and that is your score. No matter what kind of strategy you employ to get through this one, expect it to be grueling. They don’t call it the devil for nothing!
MINUTE 1: Pushups x 1 minute
MINUTE 2: Box Jumps x 1 minute
MINUTE 3: Diagonal Jumping Planks x 1 minute
MINUTE 4: Diamond Cutter Pushups x 1 minute
MINUTE 5: Sprinter Lunges x 1minute
MINUTE 6: Squat Burpees x 1 minute
MINUTE 7: Reverse Corkscrews x 1 minute
MINUTE 8: KB Renegade Rows x 1 minute
MINUTE 9: KB Thrusters x 1 minute
MINUTE 10: KB Curls x 1 minute
NMM:
No one showed. I could have easily got back in my car and went home or curled up in the bushes and slept until it was time for name-o-rama, but i didn’t. I still put the work in, and max effort at that. Who gives a crap if anyone else showed, its You vs. You. You are only cheating yourself for not showing up for a workout, so why cheat yourself when you actually do show?
Aye!
1P2A
Painlab guys (Tube, Hermie, Sledge) went and did Painlab things.
Bootcampers (Sargento, JJ, Dr. Seuss, Linus) stayed with YHC and did our version of:
TIME!
Pledge
Announcements
Prayer Requests
Dr. Seuss took us out in prayer.
YHC was so happy to be back out in the Gloom with these HIMs. YHC’s new job has had him on the road during weekdays since mid-Nov. For YHC, it is WAY too easy to fartsack while away from the PAX, on the road.
The very strange form of accountability that F3 provides is so key to continually overcoming the fartsack and accerelating. Just knowing that there will be HIMs circling up at 5:30am in the Gloom is such an effective motivator to get up and post.
With that said: We can all do more to go and EH “That Guy” that we know, and help him by getting him hooked/motivated/disciplined on this type of accountability, so he can accelerate with us, and shed his sad-clowniness. YHC has a guy like this in mind and hopes to get him to post this week.
YHC is so grateful to be able to work hard alongside all you PAX in the Gloom, and is always grateful to Q.
—-Bubba Sparxxx
8 HIMs dropped their kids off at the elementary school for some ab work, and stayed for some highlights from YHC’s time with the Bulldoggers. Here’s what I remember.
The Thang:
Mosey to the far side of the parking lot to explain the carpool. Each 2.0 added to the carpool gets a name, an age, and an ab exercise. We mosey to the beginning of the awning, do the exercises for that 2.0, then mosey to the drop-off and do the exercises for all the 2.0s so far. Sounds more complicated than it is. Here’s how it went:
Flintstone:
Nutria:
Watts Up:
Spiderman:
At this point, the car was full. No more 2.0s could fit, so everyone else would need to put their 2.0s on the bus.
Next up, we headed back to the theoretical flag for a round of exercises. Here we’d go AMRAP for however long the Q held out (about 30-45 seconds), with a few seconds break to switch. So like a Tabata timer, except without the timer. And the music. YHC heard about that one. Bulldoggers like their music. Here’s what we did:
Next we ran a couple laps around the parking lot, and paused for some exercises and to talk about YHC’s favorite low impact posts.
Exercises:
Highlights:
Time remained, so we wrapped up with LBCs til 0615
Announcements:
Prayer Requests:
Moleskin:
I’m better for getting involved with the low impact workouts. These guys can deliver a beatdown without having to run all over the place to do it. I’ve just been so thankful that they’ve been willing to teach me how all this stuff works.
Another good start to another good day. Thanks for the opportunity to lead.
Yabba Dabba Doo
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