Month: July 2022 (Page 8 of 12)

Disclaimer

Pledge

Warm Up

Elwoods

Mountain Climbers

Stretch

The Work

Mosey to the railroad overpass for Wall Sits w/Marching, Overhead Presses, Punches and Donkey Kicks IC x 20.  Rinse and repeat x 3.  Someone suggested we do marches, air presses and punches at the same time so we tried it.  Mine weren’t pretty!

Mosey towards the B-Ball court and stop along the way for Rocky Balboa IC x 20.  Rinse and repeat x 3

Triple Nickle – Mike Tyson and Peter Parker in the parking lot next to the B-Ball court.

Mosey up the hill.

Break for a long-winded speech by YHC on Graditue and F3.

Mosey down the hill.

Circle up for Domino Merkins.

Head back to the start and stop for more Rocky Balboa’s.

Mosey through the open grass between the apartments and RR tracks, just because it was there, and I always wanted to utilize this area during a workout.

Stop at the RR overpass for more Wall Sits w/Marching, Overhead Presses, and Donkey Kicks IC x 20.  Rinse and repeat x 3.

Stop at the steps for a final round of Calf Raises.  After all, it’s a Dirt workout!  No dirty calves this time.

Time.

Dirt has left the county.  Hope to be back soon!

This was my last day to be the Site Q at the Labryrinth before moving to the north country (Denver, NC).  A special thanks to Mabeline for taking over for me.  I don’t think being a Site Q was on his radar when he arrived at the workout, but he stepped up and took it!  Show him some love by volunteering to lead a workout soon.

Thanks to all of the F3 PAX in Gashouse for welcoming me 4 yrs ago.   I never thought I could have fostered such great friendships just by working out with a bunch of like minded guys at 0530, but I did just that.  I apprciate each and every Gashouse PAX out there.

Keep pushing gentlemen!

Warm Up was the usual Seal Jacks, Hill Billy Walkers, merkins and stretching.

Mosey to the park entrance and pay the toll of 20 Big Boy Sit Ups to enter.

We did some crazy Suicide Dora combination that Sister Act did at Martha Rivers Park back in January 2022.  I got plenty of complaints about this routine so I knew it was a good one.  It went something like this…..

Suicide Mosey from the first parking island to the second one.  Do 10 merkins, 20 squats and 30 LBC’s, Mosey back to the start for 2 Burpees.  Rinse and repeat adding the distance of the next parking lot island each round until we get to the final island by the playground.

I believe we had a little time left over for some work under the picnic shelter.

Mosey back to the start.

Hope to see everyone again soon.

Dirt

Warmup:ssh,mnc,oh press,Mtn climbers,merkins,burpees all x 10 ic

pledge

blocks:squats 2 blocks 10 reps 1 block 20 reps no block 30 reps for 3 sets

bolt 45’s 1 block

curls:2 blocks 10 reps 1 block 20 reps 3 sets

super 7’s 1 block

lower shelter partner work one works other run to flag and back 50 pull ups 100 derkins 150 table presses

announcements prayer requests I prayed us out

good crowd good work good times 👍

2 FNG’s decided to join the bunker fun after the warm up.  Welcome Skull Candy and Uhaul!  YHC wasn’t prepared for such a turnout, luckily Nutria had a coupon with him so off we went.  One exercise with a block against the wall, a creative method to get to the  end of the parking lot, and an excercise at this end, then back.   Rinse and repeat.   Block exercises included overhead presses. step ups, front extensions, tricep extensions, swings, and blockies.  Modes of transportation included bear crawl, block push while crab walking (always a crowd favorite,)  lunge walk, carioca, and mosey.  Exercises at the other end included imperial walkers, American hammers, SSH’s, pickle pushers, merkins and WW 1’s.  Stole Nutrias idea and passed the block a few times up and down the line while doing wall sits.  Circled up twice to do and exercise chosen by each PAX as they bear crawl around the group.  We almost got it all in.   Hustle to the Yank for COT.

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

Rebar

Another glorious morning at Mt Hollywood for a beatdown. I had been out of the gloom for a couple week so it was time to punish everyone for my busyness.

Get the body moving with SSH, hammies, toe touches and then a couple laps around the lot. Pledge

The Thing: Set 1 – 25 Plank Jacks, 26 shoulder taps, 20 lunges, 50 flutters, crab walk 10 parking spaces run back

Set 2 – 26 mountain climbers, 10 burpees, 25 monkey humpers, 25 dolly, broad jump burpee 10 jumps

Set 3 – 25 start jumps, 10 mountain climber merkins, 25 squats, 25 big boys, sprint to other side of lot then 10 burpees

Run a lap around the lot.

Repeat all one time.

Time for one more set: 25 planks jacks, 10 mountain climber merkins, 25 monkey humpers, 25 dolly, crab walk 10 parking spaces then bear crawl back

Ab Time: Freddie Mercuries, Box Cutters, Banana – Supermans

Time

There are many announcements but the Pax could not remember them.

Prayer – Red Ribbon’s family friend with pneumonia, YHC Ms Anatomy Ultra Sound (Baby appears to be all good)

Until next time

The forecast called for rain. It didn’t while we were out there but it was close. 4 ran and one showed for Q Source on Targeting. The question is, should this have been the name or maybe Relational Rhythm. Questions, questions, questions…

Announcements: Convergence this Saturday at Folsom, 2nd F lunch 7/20 at Bubba’s Franklin Square, F3 Dads 7/23, Tubing on the Green River 7/30

Prayer Requests: Tesla’s family, Tiger’s sister in law, Purple Haze’s sister in law, Turtleman, Brownstreak, Huckleberry

8 PAX got out and got better at the Sword today and discussed being discouraged.

Isaiah 43:18-19 ESV

• Turtleman
• Huckleberry
• Sarlacc
• Queso
• Pearl Jam
• Striper
• Purple Haze
• Traveling Pax

Announcements

• F3 Dad’s – 7/23
• Tubing event  – 7/30
• Convergence – 7am on 7/16

Gavel started the day with a healthy warm up, he took the bootcampers.

Eight exercises, four with a block, four not.  Blockies, chest press, shoulder press and swings with the block.  Jump squat, burpee, hand release merkins, and flying squirrels without bloc.  20 reps of each.  After 20 reps of all exercises, bear crawl to end of parking lot and back.  Rinse and repeat.

Got through most of three rounds.  Wanted a little time for a quick lesson and one more push.

YHC robbed one of the big blocks from the tennis courts at sacred heart.  This one weighs in over 50 lbs.  We nicknamed it Goliath.  Saturday, July 9, was my brother’s 56 birthday.  Nine years ago he had a cancer diagnosis.  The cancer was a Goliath for him.

We do what we do to exercise out bodies, but there is great value too in the mind set of learning to push through hard things, and forming relationships along the way.   None of us know when we will face a Goliath in life.

The story says that Goliath came to the battle line 40 consecutive days, so our mission was to squat thrust Goliath 40 times.  Everyone conquered his Goliath that day to help be prepared when the next Goliath arises.

Always an honor

Tiger