Fitness, Fellowship, Faith

Day: September 27, 2022

Don’t be a wiffled!ck

Wiffledick. If you weren’t there, you missed the best Q ever in the history of F3 Midoriyama.

Blart running EC while I drove in. Little chit-chat beforehand.
1730. Let’s get this party started.
Disclaimer. Suggestions only. You vs you. Don’t hurt yourself.
Bastardized version of the Q Slaw led on 27SEP16 where YHC posted as a FNG.

Seal jacks 15 ic; toy soldiers 15 ic; Hillbillies 12 ic; Moroccan Night Clubs 20 ic; LBCS 25 ic.

Indian run to small soccer field. 30 count rest.
30 reps high knees; 30 SSH; (Stop Wiffledicking-full rep with clap at top, slap on hip) 30 reps imaginary jump ropes; 30 count rest.
Rinse and repeat.
1 merkin, 1 crunch, 1 jump tuck, fall on your ass, roll right, 2 merkins, 2 crunches, 2 jump tucks, fall on your ass, roll right, 4 merkins, 4 crunches, 4 jump tucks, fall on your ass, roll right, 8 merkins, 8 crunches, 8 jump tucks, 30 count rest.
On your ass, 1 vee-crunch, roll left, 2 vee-crunches, roll left, 3 vee-crunches, so on and so on until 10 vee-crunches. 30 count rest.
Repeat from 10 to 1 with roll right. 30 count rest.
Mountain climbers, 5 ic. High to low merkins, r elbow down, l elbow down, r elbow up, l elbow up, 2 reps. 5 rounds. This sucked big time. 30 count rest.
Mosey to horseshoe pits.
Pair up. Pax 1 grab a block, Pax 2 line up across pits by the opposite stob.
B=murder Bunny for Pax 1 to Pax 2. Pax 2 does Broke perfect pushups until pax 1 transfers block. Pax 2 murder Bunny while Pax 1 does Broke perfect pushups. Pax 2 returns block.
Mosey to near turd shack.
L=Leg lifts 10 ic
I=Imperial Walkers 15 ic
M=Mountain Climbers 20 ic
P=Plank Jacks 25 ic
S=Slaw’s Slow Squats 30 ic

Bear-muda Quadrangle
1 burpee, bearcrawl to corner of turd shack, 2 burpees, bearcrawl to corner of turd shack, 3 burpees, bearcrawl to corner of turd shack, 4 burpees, crawl to corner of turd shack. Q from the rear! The death of old man wiffledick.
Mosey to flag.
22 Def Leppard Pushups ic for veterans

Lunch tomorrow, Adopt a street cleanup Saturday weather dependent, Amoeba ruck the 8th, Convergence the 15th, Christmastown 5k Speed for Need.

Purple Haze’s mom
Gold Digger’s Grandma
Gumby’s mom
Sarlacc’s daughter
EZ Rider’s son
Broke’s M
Others not mentioned
Those in the hurricane path

YHC took us out.

Hard to believe that it’s been six years. Counting YHC 4 pax were present for my anniversary Q. Best group of guys that I have as friends.

For Slaw’s Q:

Are we doing more Burpees?

Is that BOS?

Flintstone, Virus, Latte and BOS were out early getting in 17 miles in preparation for their full marathon in November.  Buckeye and Sargento were out getting in some good miles as well.  Buckeye finished with 18 while Sargento got 17.  He walked the last mile in protest because his training routine only called for 17 that day.  Either way, great work men!


It was great to be back in the “House” on a crisp morning.  Things are a bit different in the Denver Region with fewer AO’s and smaller groups.  Sometimes only two for a workout but more typically it’s 4 to 6 PAX.  Some great guys with a few ties to GasHouse.  Whoopee’s name has come up on occasion.  Anyway, on to the work out…….

Seal Jack IC x 20

Imperial Storm Trooper Walkers IC x 20

Eskimo Merkins up to 5

Calf Raises on the stairs to Stowe Park, IC x 20

Mosey to the pavilion for Mater Jane Fonda’s.  Mater is a regular in the Denver region.  When he leads Jane Fonda’s he has the PAX raise their foot on count 1, then hold for count 2 and 3, and down on 4.  Thus Mater Jane Fonda’s IC  x 20,.  Flap Jack and 20 IC on the other side.

At this point I saw a someone getting out of a car on Main Street.  It was a larger person getting out of a silver car.  Since I wasn’t wearing my glasses and couldn’t see well, I thought it might be BOS joining us after his EC run.  It turns out that it was a middle-aged woman.  Sorry for the mix up BOS!

One round of AB Ring of Fire where each PAX present called out an AB exercise of their choice.

Mosey to the shelter on top of the hill.  Dips IC x 5.  Step Ups x 5 each leg OYO.  Rinse and Repeat x 10, 15, 10 and x 5.

Mosey to the track for 5 x 5 Burpees across the width of the field.  Quadraphillia (a Denver Region phrase, it’s NUR to GasHouse) to the end of the field for a Triple Nickle across the length of the field.  Triple Nickle exercises were CDD’s at one end and Jump squats at the other end.

Mosey to the back of the old middle school for Wall sits and Bear Crawls.  Wall sits were with Air Presses and Air Punches.  The Bear Crawl was to the curb and back.  Rinse and repeat for three rounds.

Mosey to the First Baptist Church parking lot for more Mater Jane Fonda’s and another round of Ring of Abs.

Mosey to the steps of the church for another round of Calf Raises.

Mosey to the corner of S Central Ave and Main St for Sparrow Route 66.  Sparrow is a retired Air Force Pilot who hangs in there pretty well for his age.  He still flies small planes out of the Lincolnton Airport.  Rather than starting with one rep at the first station and counting at each station, he does 6 reps at each station.  I asked Tooth fairy what exercise to do and he choose Merkins.

Mosey back to the YANK for COT.

Sorry, I forgot the pledge.

It was great to see everyone again.  Thanks for showing up this morning gentlemen!

Dirt has returned!

Member’s Only 9/25

Four runners and two for the ruck. Q Source followed on consistency.  Really good topic and discussion.

Announcements: 2nd F lunch. Amoeba food ruck 10/08, co-vergence 10/15, Christmas Party 12/03

Prayer requests:  Tesla and family, Bubba Sparxx potential job change, Living Hope church launch

YHC took us out

Always an honor


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