Month: March 2022 (Page 9 of 12)

The Disclaimer

Welcome to Downtown … my name is Doodles and I’m not a professional. I’m going to suggest some things … do what you can do and then do a little more!

The Warmup

With apologies to SA for an extended warmup … but we will get through it rather quickly in a 10 to 1 descending fashion!

10 – GP IC … 9 – IW IC … 8 – SSH IC

7 – Mtn Climbers IC .. 6 – Plank Jacks IC

5 – Freddy Mercurys IC … 4 – LBC’s IC

3 – Monkey Humpers IC … 2 Abe V’s IC

1 – 8 Count Man Maker

The Pledge

The Workout

Lets Mosey around the Block to the Top of the Parking Deck!

At the top of the deck, I explained that we would run down and around the deck completing a series of exercises in a descending order from 10 to 1 ending at the bottom of the deck and then climbing the stairs to rinse and repeat … dropping 1 exercise off each cycle until we were down to only 1 exercise!

It went something like this… Round 1

Top Level … Run to the next lower level

Next Level … 10 Squats at one end and 9 Big Boys at the other end. Run to the next lower level.

Next Level … 8 Bonnie Blairs at one end and 7 Burpees at the other end. Run to the next lower level.

Next Level … 6 Flutter Kicks at one end and 5 Mtn Climbers at the other end. Run to the next lower level.

Next Level … 4 Merkins at one end and 3 Plank Jacks at the other end. Run to the next lower level.

Ground Level … 2 Squat Jumps at one end and 1 Hand Release Merkin at the other end. Climb the stairs to the top.

Round 2 … Top Level, run to the next lower level  skipping 10 and going to 9 Big Boys. Run to the next lower level … rinse and repeat all the way to the Ground Level. Climb back to the Top!

Round 3 … Top Level, run to the second lower level skipping 10 and 9 and going to 8 Bonnie Blairs. Run to the next exercise … rinse and repeat all the way to the Ground Level. Climb back to the Top!

Round 4-10 … Rinse and Repeat, skipping one more exercise until you are down to only 1 Hand Release Merkin.

Needless to say … we got a good bit of running in up and down the deck while completing 10 Squats, 18 Big Boys, 24 Bonnie Blair’s, 28 Burpees, 30 Flutter Kicks, 30 Mtn Climbers, 28 Merkins, 24 Plank Jacks, 18 Squat Jumps, and 10 Hand Release Merkins.

We moseyed back to the pavilion for a total of right at 3 miles in time for 60 seconds of SSH’s!

The Word

John 10:10, The third comes to steal, to kill, and to destroy; but I have come that you may have life, and have it more abundantly!

The thief had done a great job at stealing, killing and destroying the last couple years … and it’s time for some HIM to live an abundant life and show this world that they can as well!

YHC took us out in prayer!

Prayer Requests

Swimmer and his Family, Roscoe and his Family, Turtleman and his family, Big Pappy and his Family, a 3yo named Hunter, Pastor Eddie from CPC, Sparky, and the Country!

Announcements

Community Foundation Run, Q School, SMR needs a Runner!

As always … it’s an honor to lead leaders and men … you are all leaders in your own right. As I stated in the beginning, “ do what you can do and then do a little more” … and every time I’m with you HIM, I find myself doing that very thing. Doing what I can do and then doing a little more … thanks for the push!

Until next time…

YHC is back Qing for the second time this week and theme remained similar.

SSH and Gravel pickers to get us ready

Mosey into the park with a stop for 5 burpees

Made it to the parking lot for a couple rounds of fun.

Round 1: 10 CDDs crab walk to designated spot then 10 Freddie mercurys, crab walk back then repeat for 5 rounds

Round 2: 10 Star Abs then bear crawl to designated spot then 10 squats, bear crawl back for 5 rounds

Mosey back to down with a 5 burpee stop

Round 3: Main Street – 10 Rocky Balboas then run to other end of town for 10 Mike Tysons, run back then repeat for 5 rounds

There was some time left so we did Dips until failure and some stretching

Pledge

Announcements: 18th q school, Community Foundation Run

Prayers: Orange Man’s M’s job and his manager, Tesla’s son, Mayor’s progress in health and fitness keeping focused on healthy living, Ukraine

COT and Prayer for Ukrainian people via Breaker Breaker on 3rd F channel. Applies for them and us.

Until next time, keep crab walkin

It was a beautiful Monday morning at Mt. Hollywood, we had a nice and even 13 HIMS starting off their week strong.

Started with the pledge and then some SSH and then hit a mosey down to Truist for some back lot fun.

Round 1: 10 squats then crab walk to the other side of the lot for 10 LBCs then crab walk back for 5 rounds. (Q might have called too far of a crab walk)

Round 2: Wall Sit with 30 overhead presses then lunge walk to the other side of lot for 10 werkins the lunge walk back for 5 rounds. (Werkins may not be official but it is wide arm merkins)

All this took much long than expected so quick mosey up to the wall by the school.

Round 3: 10 derkins then short run down the street and back for 10 dips the run down and back for 5 rounds total.

Made it back to the flag just in time.

Announcements: 2nd F Lunch at Pita Wheel in Dallas on  3/16, Rice and Beans each Tuesday – Use the sign up genius

Prayer: Tesla, Bos’ Wife, Termite’s brothers cancer

COT

Off we go into the gloom

With ideas rolling through YHC’s mind about what to do for the beatdown at the Storm, a look into the garage gave me the perfect plan. 19 was the count in the gloom this morning and the PAX was ready to go. This is what happened…

Disclaimer

Warmup – Goofballs IC, Slaughter Starter

Count off and mosey around the back of the school and finally arrive beside the wide sidewalk that goes through the main parking lot. What do we have here? Toys!

Stations – partner up. Partner 1 does the exercises while Partner 2 runs to the far light and back. The exercises were

• Standing arm raises with bricks
• Curls with YHC’s super heavy curl bar
• Standing kettle raises using YHC’s super heavy kettle bell
• Flutterkicks
• Shoulder shrugs using specially weighed paint cans
• Standing front shoulder lifts using precisely weighted paint cans
• Bent over Rows with block
• Standing tricep extension using another super heavy kettle bell
• LBCs
• Bent over Fly’s with bricks

The PAX were able to make it through 1 full rotation of the stations before time got short so we headed over to the start for some Mary. Most PAX called normal exercises until Bouquet called burpees, which were then encouraged by Radar to become Kraken Burpees and they sucked. You’re both fired! We then sang happy anniversary to Sister Act in honor of his upcoming 1000th post! That’s time, great job pushing the rock men!

Announcements: Q School this Saturday at Gashouse, 2nd F lunch next Wednesday at Dallas Pita Wheel, GrowRuck events, Nantan of the Nation Downtown Friday the 18th with 2nd & 3rd F

Prayer Requests: Tesla, Roscoe’s family on loss of his FIL, Wichita, Tiger’s family, BOS’ M, Big Pappy, Breaker’s uncle, Ukraine & our country

Thank you for the opportunity to lead both the workout and our region men. It’s always an honor and privilege.

ALWAYS BE EH’ING!!!

6 brave PAX decided to get over it (Nat’l get over it day)  and posted this morning at TRB.   The rain held off just long enough for to get a good workout in.  It went like this…

Warm up…

22 SSH IC

22 Imperial Walkers IC

22 Grass Pickers IC  Some call the Tappy Taps – not me

22 Chinooks IC

Moseyed to the back parking lot.  The plan was to do laps on the track but this would have required a boat today so the parking lot it was.

18 Shoulder Taps OYO

18 LBC’s IC

18 WW1’s OYO

18 Imperial Walkers IC

18 Merkins IC

Rinse and repeat at the front and the back of the school with one additional exercise each time including…

18 Hello Dollys for Nat’l Barbie Day

18 Goofballs for Nat’l Meatball day

Crabwalk around the group for Nat’l Crabmeat day

We also learned some facts about Amerigo Vespucci and Nat’l Bang and Clang day ( Tesla reminded us that he was alive for this events and clarified some facts for us!)

Great to see JTC out after his FNG post Saturday.

Prayer requests…

Nutria’s back

Boudin’s Brother

Tesla, his M, and his family

PAX on IR

Humbled and honored to lead, thank you for the opportunity!

Rebar

There’s been a lot of buzz around F3 Gastonia the past few days about a major upcoming personal milestone: Sister Act posting for the 1000th time. As I arrived at Prison Break, I was pretty excited to see that familiar silver 4-Runner in the parking lot. I wondered if I would see SA as I mulled around Dallas. I was walking back toward Ingles as I heard that douchey voice we all know and love. I turned around to see Sister Act running alongside an amateur Chippendale! Wichita looked more like he was trying to impress some ladies than us as he cruised by shirtless and a pair of Ranger Panties! He pulled it off better than I can, for sure. Wichita is pretty fast in his own right and I am pretty sure SA was checking out his butt as they finished their run.

I know we all LOVE to give him a hard time, but few men outwork ol’ SA. Early in my F3 journey, I can distinctly remember talking to Sparky on a Saturday morning at Folsom. At this point, Sister Act was a strong ‘middle of the pack’ guy but he worked hard, getting in every rep and not caring about being the first one done. Sparky and I agreed it was only a matter of time before he was one of the guys everyone would struggle to keep up with. He was a bat flipper/douche canoe in training. As hard as he pushes himself, he loves the back and forth mumble chatter. He will push you too and he is one of the guys who can take it as well as he dishes it out. You know the chatter will be good when you see SA in the warmup and you know you’re going to have to work a little harder to keep up. These are just a few of many examples that show F3 has made Sister Act better, but also show F3 is better because of Sister Act.

That being said, I do want to be sure to point out that Def Leppard made it to 1000 posts before Sister Act did. Do not let him forget this!

Announcements:

Q school Saturday – RSVP

SMR needs driver (see Purple Haze)

2nd F dinner at Pita Wheel in Dallas 3/16

Rooster this weekend, Pockets needs a runner

Prayer Concerns: Wichita’s family, Oompa and family, Tesla, complacency, Huck. Pall Bearer took us out in prayer.

I arrived a little early to the Labyrinth and saw two vehicles (gettin a little EC in I assumed) so I sat back and finished listening to the radio.  5:25, in rolls Dirt & Whoopie.  Light crowd today… must have been the rain or maybe a convergence at Prison Break to witness the number one douche canoe cross his 1000th post threshold!  Either way it was definitely a gloomy morning.  After a short lesson on medical therapies being used for Covid by THE sexiest cardiologist in Gaston County we started the warm-up.

IC – 20 SSH / 1 Burpee / 15 Gravel Pickers / 1 Burpee / 10 Imperial Walkers / 1 Burpee / 5 Abe Vigodas / 1 Burpee.  Whoopie had to roll at this point so YHC & Dirt continued the werk!

Dora 1-2-3 around Pelicans (Merkins / Squats / LBCs)

Mosey to the bank for Dirty 11s (American Hammers / 1 Burpee / Big Boys)

Mosey to the KFC for Dora 3-2-1 (Dying Cockroaches / Flutter Kicks / Shoulder Taps)

Mosey back to Pelicans for 20 Dips & Step-ups OYO

Back to the flag for the Pledge & COT

Announcements:  Rooster /  Q-School / SMR need driver & van / shirt design

Prayers:  Turtleman / Wichita Family / Roundup Family / Those affected by the war

YHC prayed us out.

Excuse me while I kiss the sky!  PH

Rain, rain go away. Unfortunately it did not so under the turd shack we went. No FNG’s so of course I forgot the disclaimer sorry to newbie Pallbearer.

Warmup:
SSH 20 ic
Grass pickers 15 ic
Seal jacks 10 ic
4 burpees

Thang:
I’m calling these 30’s, unless there is an official F3 name.

25 squats & 5 merkins
Lap
20 squats & 10 merkins
Lap
15 squats & 15 merkins
Lap
10 squats & 20 merkins
Lap
5 squats & 25 merkins
Lap

Pledge for a break.

Switch to WWII and plank jacks with same numbers of reps.
Still time left so I asked Slaw and Oompa for two more exercises. They gave me Mike Tyson’s and shoulder taps. That was the final nail in the coffin.

4 minutes left for some Mary. V-ups, American Hammers, LBC’s and Flutters were called. Time!

Announcements:
Gastonia community foundation run. Sign up we are pushing 4 chairs for Speed for Need.

Q School at Gashouse Saturday after boot camp 0830, HC on slack for food.

May be more I didn’t write down so check slack.

Prayer requests:
Montross’ aunt home from hospital and friend Chris recovering from surgery.
Orange Man’s friend.
Oompa’s sister had a stroke and pray for him to mend some heartbreak between them two.
Tesla and family.
Mayor complacency struggles, we all agreed we need these.
Huckleberry stomach issues.
Bedpan’s wife and mom.

Pallbearer took us out in prayer, didn’t even need my notes. He will be glad to lead the prayer for any workout he attends.

Gavel.

YHC showed up to a few guys completing EC. Clock struck 5:30 am time to get started.

No FNG’s

Disclaimer

Pledge

Warmup

15 SSH IC

15 Imperial Walkers IC

15 Morroccan Night Clubs IC

10 Merkins IC

20 Squats OYO

5 Burpees

Mosey down to the bottom of the parking lot for the park for 2 rounds of Route 66

Merkins going toward soccer fields squat with lunge walk to each line coming back.

Next up was a little wall work

2 rounds

10 Dirty Hookups

20 Hip Slappers

30 Shoulder Taps

Mosey around parking lot

Next up on the list was core work

25 LBC

25 High Flutter Kicks

25 Low Flutter Kicks

25 High Scissor Kicks

25 Low Scissor Kicks

25 American Hammers count 1 side

25 Heels to Heaven

25 Plank Jacks

With everyone warmed up we moved into the main course

4 Rds

7 Burpees

14 Merkins

21 Squats

28 Flutter Kicks count 1 side

Mosey back to the start.  SSH until the end.  Time

Announcements

Q School 3/12 Left Whoopee or Roscoe know

Convergence April 2nd at The Yank

Today was Folgers 100 post

Prayers

Ukraine

PAX on IR

Tesla Family

Roscoe Father in Law

Name o Rama

I took us out in prayer.

Thank you for the opportunity to lead.  Until next time.  SYITG.