Month: January 2023 (Page 7 of 14)

14 men on a Friday morning at Downtown!

Warmup: SSH, Hillbillies, Gravel Pickers

The Thang:

With it being Friday the 13th, I wanted to do something around the number 13.  Came across a workout titled “Lucky 13”.  Looked interesting, so basically I kept the name but changed all the exercises to typical SA workout.   Basically 13 exercises, 13 reps each, run end of parking lot and back, for 3 Rounds. Went like this;

Lucky 13

1.  13 Burpees
2. 13 Imperial Walker Squats
3. 13 Big Boys
4. 13 Mountain Climbers
5. 13 Star Jacks
6. 13 Peter Parkers
7. 13 Mike Tyson’s
8. 13 Flutter Kicks
9. 13 Bobby Hurleys
10. 13 Perfect Form Merkins
11. 13 Seal Jacks
12. 13 American Hammer
13. 13 BDE Burpees(Burpee, to a Jump Lunge each leg, to a squat =1)

Run to end of long parking lot and back. That completes 1 round. Complete a total of 3 Rounds. BDE Burpees are awful.  Give those a shot at your next workout and you’ll hear all kinds of complaints!🐈

 

Mosey around the block to Main Street at corner of Pita Wheel. I’m known to call a certain Route 66 routine on the Main Street using light poles, but today is a tad different.  We’ll call this one Route 91. Start at first light pole and do 13 Merkins.  Next pole do 12 Merkins. Continue until you finish with 1 Merkin at last pole for a total of 91 reps. Mosey back to flag.

 

Announcements

Nameorama

Prayer

 

Appreciate the opportunity to lead today.  One of my favorite AOs to lead a workout, nice job men!

SA

A few days since the the 24 Hour/50 Mile Challenge aka The Redneck Rooster, I notice many of the guys who put in the most miles were representing and putting in some miles this morning. T-claps to Round Up and Hacksaw as that event continues to grow each year and support local charities. Those guys are HIM for sure!

Oh, we also had an FNG! Welcome Crop Duster! I have actually seen him running down Cloninger Rd before and he was seen running with Ball Join this morning so I suspect he will be just fine.

Announcements: Lunch next Wednesday at Hillbillies, Convergence 2/11 @ 6:30 am @ Folsom. Keep Huck, Pappy, Wichita’s family, Wirenut’s family, and Slaw’s M in your prayers. Montross, Mayor, and Broke all had praise reports. Sparky kindly took us out in prayer.

-Montross

We ran hills…..because hills pay the bills. Then we had COT. Then we ran some more. Why??? Because that is what hill running bitches do. We. Run. Hills.

HTFU-Whoope

HRB4L

 

PS-for the record, JJ was there and it was his birthday.

GearWrench, still on IR from the 50miler, sent out a text for someone to grab the shovel flag for Today, and he needed a Q too. So I figured I’d just handle both. I had mentioned to SA that we could Co Q it, and he quickly found himself a headache and said he probably wouldn’t be there, and I would have to do it myself. Ok Dbag whatever. So sitting on my porcelain throne this Mourning trying to figure out what we are going to do…I thought what would SA do??? Mike Tysons, Imperial walker squats, some burpees…I’m sure yall have seen the lackluster display of new thoughts in his brain. So, In honor of The Canoe I interduce to you the Douchebag Hwy!

Warmup: SSH, GravelPickers, Rightoverleft streachy things, Toysoldiers.

Thang: The Douchebag HWY: Basically just 4 different route 66s with different modes of transportation. Up First Burpees and Broad Jumps, when everyone was done picking up the 6 we fellowship moseyed back to the start. Next Mike Tysons and Bear Crawls. Next Imperial Walker Squats and Lunge walk. Lastly Crunchy Frogs(4 count) and Crab walks.

Thang 2: We finished up with some Dora w/blocks. 150 curls, 250 chest press, 300lbc. Most everyone got through the chest press and it was time.

Announcemnts:
2nd F lunch next Wednesday 25TH Hillbillys in Lowell
CONVERGENCE/ROCKPUSHING/FOLSOM RACEWAY Feb 11th

Prayers:
Ozark neice
Pappys/family
Montross Friends Mom
Slaw/family
Paulbearer
Wichita/family
Wirenut/family
Roundup/family
F3 Cardinal/family
Dale Mortons family

Awesome crowd today at Folsom! Everyone pushed hard, and mumblechatter was excelent
and we all got a little better! AYE!!

SYITG
Ball Joint

0530, let’s get to work.  Begin with mission of F3 – To plant grow and serve small workout groups for men, for the invigoration of male community leadership.  No FNGs, quick disclaimer.  Warmup of SSH, IW, 5 burpees, gravel pickers, arm circles, some stretching.

Run to the parking lot in front of football field.  Count off and partner up.  Gather in middle of parking lot with islands about 25 yards in each direction.  Five boo-yah merkins and bear crawl opposite directions to the curb at the island, bear crawl back to middle.  Count down merkins five to one doing the bear crawl after each set.  Lots of modifying on the bear crawls.  Push through the hard things men, everyone can do it.

Run to side of school.   Four corners accelerator.  10 hip slappers each side the school. Run to corner of parking lot for 20 big boys, run to next corner for 30 flying squirrels.    Go to next corner for 40 merkins.  Come back down, start with 40 merkins and repeat each exercise at respective corners.

Back at start, 10 steps each leg, 10 dips, 10 derkins.  Rinse repeat 15 reps each and then again 10 reps each.

Sprint back to the flag.  Enough time for a couple rounds of Mary.

Time

Quick work about starting the day with a success.  When you post, give it all you have. Work hard.  Make it your first success of the day, then build on it.  Any task the seems overwhelming can often be completed by breaking it into pieces that can be accomplished.  Approach your days the same way.

Announcements: 2nd F lunch the 25th, convergence 2/11 at Folsom

Prayer requests:  Radar sister, Stinky Bird and family, Slim Shady on mission trip, Turtleman, Huck, Breaker Breaker and Pallbearer with gout.

YHC took us out

Pledge

Always an honor

Tiger

 

IN KNOXKVILLE THERE WAS A BROTHER NAMED CARDINAL WHO PASSED AWAY DURING HIS VQ.

THIS WAS HIS WORKOUT.

 

January 11, 2023

 

Cardnial’s V-Q

 

Warm-o-Roma

 

15-        Side Straddles Hops

10-        Tempo Merkins*

10-        Flutter Kicks Double Count

10-        Little Baby Arm Circles Forward

10-        “                “          Backward

10-        Hallujahs

10-       Knoxville Cherry Pickers*

20 Sec. Samson Hold*

PHELPS it out

10-       Willie Mayes Hayes

 

Workout

“Card’s Run and Repeat”

 

5-        Burpees  – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart                                                                Burpee Counter 10

Big Boys

Heels to Heaven

Run to the sign and repeat (each run to the sign is 160 meters)

 

10-        Burpees                                                 Burpee Counter 30

Little Baby Crunches

Mt. Climbers Double Count

Run to the sign and repeat

 

15-        Burpees                                                 Burpee Counter 60

Air Squats

Freddy Mercury’s

Run to the sign and repeat

When you return hold squat until all Pax have finished

 

As a group if there is time

 

20-        Burpees                                                 Burpee Counter 100

 

Run to the sign and repeat (1,200 meters complete which is ¾ of a mile)

 

Summery:

Total of         100-        Burpees

10-        Big Boys

10-        Heels to Heaven

20-        Crunches

20-        Mt. Climbers

30-        Air Squats

30-        *Air Bike rides

¾-        Mile run

 

Mary-        Call Out

 

 

 

 

AOQ’s Notes…

*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.

 

*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.

 

*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.

 

*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complains.

 

*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

 

 

 

PLEASE REMEMBER GUYS TO SAY YOUR OPENING STATEMENTS, CARRY PHONES AND ALWAYS WATCH EACH OTHERS BACK.

 

1 MILE RUN, 1776 YARDS

 

100 EACH EXERCISE.

MERKIN

OVER HEAD CLAPS

LBCS

DIPS

MOROCCAN NIGHTCLUBS

FLUTTER KICKS

PULL UPS

STEP UPS

SQUATS

AMERICAN HAMMERS

MOUNTAIN CLIMBERS

SHOULDER TOUCHES

PLANK JACKS

HIGH KNEES

LUNGES

SSH

 

100 YRD BEAR CRAWL AND 76 BURPEES.

 

We partnered up and completed. Also ran the mile during the workout,  actually over a mile.

Warmup IC

Squats
1 Burpee
Walking Lunges OYO
1 Burpee
LBC
1 Burpee
SSH

Merkin Mile

15 Merkins then run 400 Meters.
Complete 4 rounds.
15 Squats and run 400 Meters 2x
50 LBC’s and run 400 Meters 2x
Imperial Walkers run 400 Meters 2x

Mosey back to the start.
Cool down IC
Squats
LBC
WW1
SSH
Hillbillies
Mary from the group.

The exterior we have is a by-product of the interior.

Warmup IC

Squats
1 Burpee
Walking Lunges OYO
1 Burpee
LBC
1 Burpee
SSH

Merkin Mile

15 Merkins then run 400 Meters.
Complete 4 rounds.
15 Squats and run 400 Meters 2x
50 LBC’s and run 400 Meters 2x
Imperial Walkers run 400 Meters 2x

Mosey back to the start.
Cool down IC
Squats
LBC
WW1
SSH
Hillbillies
Mary from the group.

The exterior we have is a by-product of the interior.