Month: May 2023 (Page 2 of 11)

As I pulled into downtown I was watching the clouds and waiting for the forecast rain to begin at any moment. Thankfully, the rain never came!

Warm Up

Side Straddle Hops, 20 IC
Burpees, 10 OYO
Don Quixotes, 15 IC
Cotton Pickers, 15 IC

The Workout

mosey to the parking lot behind Sammy’s

the four corners of the parking lot were marked with the following exercises

merkins, American hammers, Bobby Hurleys, flutter kicks

Pax were divided into two groups and went to opposite corners, do 5 reps of marked exercise, run to next corner – 10 reps, next corner – 15 reps, next – 20… then run diagonally and start again doing 5-10-15-20…  keep doing this for four rounds, at then end you have done 50 reps of each exercise.  Second round, new exercises

shoulder taps, Freddie Mercurys, squats, LBCs

mosey to the bottom of the Hawthorne Hill for some modified Dora

We kept our same two groups and while one group does the called exercise the other runs up the hill to third lamp post, does five reps of current exercise and returns. The plan was to do five rounds of each exercise. We ended up doing three rounds of mountain climbers and LBCs, and two rounds of squats before we moseyed back to The Fighting Yank.
 

We had a few minutes left so we did a round of Mary.

Pledge of Allegiance

Announcements

Starting Friday Jun 2 :  The Snooze, McAdenville, 6:45am, across from Spruced Goose
Jun 3 : Thermal Trail Event in Forest City – Run, Ride, Ruck
Jun 17 : F3 Dads at The Fighting Yank

Prayer Requests

Memorial Day Weekend
High School Graduation
Brutus : report on Uganda Mission Trip
Norwood : Health concerns
Guys on IR
Tiger’s family

Namarama

Ended with COT

Small crowd but put in good work at the Storm.  Start with pledge.  Reminder of mission of F3 , To plant, grow, and serve small workout groups for men, for the invigoration of male community leadership.

Warm up of SSH, IW, arm circles, and some stretches.  Mosey to traffic circle by entrance of school.  Five burpees for train.

Good morning for Bo Dereks.  10 merkins run up hill but don’t cross street, 10 low squats at top.  Repeat 10 times.  I think a couple got in ten, most of us something less.  Head back to flag.

Announcements: GrowRuck June 10, annihilation June 3 at Yank, dad’s June 17 at Yank, dad’s event at Camp Thunderbird being organized by Lake Wylie, Snooze starts Friday at 0645 in McAdenville.

Prayers: Radars sister, Tiger mom, Breaker Breaker brother and sis in law, graduates.

YHC took us out

Always an honor

Tiger

Disclaimer
Memorial Day is a federal holiday in the United States for honoring and mourning the U.S. military personnel who have died while serving in the United States armed forces.  It is observed on the last Monday of May.  Memorial Day is also considered the unofficial beginning of summer in the United States.

The first national observance of Memorial Day occurred on May 30, 1868.  Then known as Decoration Day, the holiday was proclaimed by Commander in Chief John A. Logan of the Grand Army of the Republic to honor the Union soldiers who had died in the Civil War.

In 1971, Congress standardized the holiday as “Memorial Day” and changed its observance to the last Monday in May.

Two other days celebrate those who have served or are serving in the U.S. military: Armed Forces Day (which is earlier in May), an unofficial U.S. holiday for honoring those currently serving in the armed forces, and Veterans Day (on November 11), which honors all those who have served in the United States Armed Forces.

Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings.

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the 4 men.

The Murph workout is done for time and consists of:

• A one-mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• Another one-mile run

Dr. Joshua Appel, the chief of emergency medicine for the Southern Arizona Veterans Administration Health Care System served as an Air Force pararescueman in 2005.

He was the team leader that helped rescue Marcus Luttrell and recover Michael Murphy and Danny Dietz. He kept the body armor he wore when he recovered Murphy’s body.

Two years later he decided to gather everyone at his CrossFit gym to do the “Murph” on Memorial Day to recognize Michael Murphy and those who have lost their lives in active service.

They continued to do the workout every year until 2010, when Dr. Appel contacted Michael’s father, Dan Murphy and asked if he could start a national fundraiser.

Pledge:

Warm Up:
SSH
Imperial Walker
Stretch

The Thang:  Murph

CoT:
Count off
Words from the Nantan:  Men’s retreat is being planned with a varied agenda from health/wellness to financial.  Shout out for topics Pax would like covered.  Whoopee particularly interested in Fluid Mechanics, Stroganoff seemed particularly excited (if you know what I mean)
Recognize veterans
Recognize family veterans
22 for the Vets – Merkins

Announcements:
Snooze starts this coming Friday 6/2 at 6:45 am, Short Sale leading this off, summer AO, McAdenville, details on Slack
Annihilation this Saturday at The Yank, Boudin Q
PT Summer challenges starts the week of 6/3-6/11, more information on First F channel, reach out to your shield locks, this will help you roll into the Iron Pax, see Flintstone as well for questions
Memorial Day Ceremony at Gaston Memorial Park at 10:00 am, Gaston Symphony Band will play
2nd F next Saturday, Family Fun Day in Forest City, Bike trail at 10:00 for one hour, eat Mexican restaurant and rendezvous at the retro 80’s arcade.  Purple Haze heading this up
7/4/23 Yank will host one hour work out starting at 7:00 am followed by reading of The Declaration of Independence and a sermon.  Town of Belmont expected to have some involvement
As Wirenut said, “Freedom ain’t Free”

Prayers:
Jackson Hall
Family, lift each other up
Doodles on upcoming Mission trip
Gump and family
Those reflecting on lost loved one’s this Memorial Day weekend

Close

Honored, Linus

Pledge

Warm Up:
Imperial walkers
Squats
Merkins
Flutter kicks
American Hammers

10 Curls
10 Squats
10 Lbcs
10 KB Swings

15 Curls
15 Squats
15 Lbcs
15 KB Swings

20 Curls
20 Squats
20 Lbcs
20 KB Swings

Lunges to light pole and back!

10 Merkins
10 Lunge
10 Michael Phelps
10 Lawn Mowers

15 Merkins
15 Lunge
15 Michael Phelps
15 Lawn Mowers

20 Merkins
20 Lunge
20 Michael Phelps
20 Lawn Mowers

Lunges to light pole and back!

Had to run….the PAX took over

Old School 5/19/23

Warm up.
Right over left and left over right.
Gravel Pickers
Abe Vagoda

Let’s mosey.
Mosey around the 1 mile loop. From the Courthouse to Ingles.
Stop at each corner and perform exercises.
Exercises are:

LAP 1
10 – Toy Soldiers
10 – Merkins
10 – SSH
10 – Squats
10 – Hillbillies

LAP 2
American Hammers
WW1
LBC
Flutter Kicks
Pretzel Crunches

Completed 2-1/2 laps and moseyed back to the start.
Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

SMALL CROWD THIS MORN. SOME PAX OUT OF TOWN AND SOME ON IR. WE HAD 2 ON RECOVERY MOSEY AND 4 IN BOOTCAMP.

WE LEARNED THAT HAPPY TREES HAS DROPPED 20 PLUS LBS SINCE BEGINNING WORKING OUT WITH US. GREAT JOB TO HIM AND KEEP PUSHING BROTHER.

MONTROSS HAD MEANT TO GO TO FOLSOM BUT DECIDED TO NAP INSTEAD. HE WAS ALMOST LATE TO OLD SCHOOL.

HALFWAY THROUGH THE WORKOUT A CAR PASSING BY SCREAMS OUT THE WINDOW SOMETHING THAT WE ALL DIDN’T UNDERSTAND. MONTROSS REPLIES, “THAT’S WHAT HAPPENS WHEN YOU DO DRUGS”  WIRENUT REPLIES, “THAT’S MY DAUGHTER”.  WE ALL PROCEEDED TO FORGET ABOUT THE REPS AND HAD A VERY GOOD LAUGH.  THE NEXT DAY WE FOUND OUT THAT SHE SAID “DROP AND GIVE ME 50”.

GOOD TIME THIS MORNING. THANK YOU GUYS FOR COMING OUT.

Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat

Indian run to ball fields and complete 2 laps around the field.  Each PAX performs 5 Merkins then runs to the front. Finish at the turd shack.

Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.

Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 2 rounds.

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.

Mosey back to the start for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker

1-4 ratio
Burpees and Imperial Walkers.
Stop at 8 Burpees.

Announcements

New workout, called snooze, in McAddenville  summertime workout. June 2nd
Saturday 3rd. Forest City bike ride and video games.

The Storm 5/16/23

Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat

Indian run around the school. Each PAX performs 5 Merkins then runs to the front. Finish at the school front entrance.

Go to the wall. Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.

Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 3 rounds.

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.

Next circle up for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker

1-4 ratio
Burpees and Imperial Walkers.
Stopped at 6 Burpees.

Announcements
new work out, called snooze, in McAddenville starts June 2nd
Saturday 3rd. Forest City bike ride and video games.

Disclaimer
Pledge
Nutria’s got Painlab
Warm-up:
SSH – 1 in cadence

To the church:
The Thang:
Memorial Day trivia and exercise and fun
Behind church-Trivia and Run circle after each
SSH- 25 IC
Squats-25
Merkins-20
LBC-25
Calf raise-30

 Shotgun Street Sprints – Solo

Round 2 with trivia
Dips-2
Big Boy -10
5 burpees
20 Heels to heaven
15 CDD

Street Sprints-Partner

Partner1/Partner2
1-Lunge walk/2-Run a distance and collect your partner…..then rinse and repeat using…..
Bearcrawl
Inchworm
Bunny Hop

Triple Nickel-
5 Merkins
Bear Crawl
5 CDD
Modified to pacify Linus

Very Slight Small Round of Mary-IC
Flutters
LBC
American Hammers
I vaguely do not recall that the cadence went something like this……….
123-1
123-2
123-3
Ger-man-y-4
Por-no-graphy-5
good-for-you-6
good-for-me-7
can’t-un-see-8
Cure-ED-9
get-VD-10
vase-a-line-11
your-the-show-12
room-219-13
123-14
123-15
123-16
‘123-Halt’

so, imagine for a moment (or just do it, but only with you and a mirror) taking your left hand at a slanting stroke and thrust it towards the outside of your hip.  Repeat the same with your right hand for practice and then take both of those puppies and perform simultaneously, karate chops to the outside of your haunches all while maintaining an ‘that’s right’ persona and go ahead and add that geriatric pelvic thrust.  Say ‘hmmph’ as you do so.  Careful, you don’t want to throw out your back.  That my friends is a remedy for Sandy V, possibly ED, and a host of other ailments and is called ‘Getting the Biotch out of Whoopee’s Britches’.  One would normally say do not try this at home, but arguably this is probably the only place you should try this.  And alone, leave your M out of this one.  Clothes on is optional.  Keep your clothes on.  Say it loud, HEY BIOTCH!

Announcements:
Murph Monday Morning, 7:00 am, Martha’s
Memorial Day recognition ceremony Monday morning 10:00 am, Gaston Memorial Park (cemetery on New Hope Rd.), Gaston Symphony Band playing

Prayers:
Hunchback
Vacations
Brownstreak

Happy Memorial Day Weekend to all.  Trivia for your reading pleasure attached here.  Unverified facts mind you.

Question: What city is known as the birthplace of Memorial Day?
Answer: Waterloo, New York

Question: Memorial Day was originally known as what?
Answer: Decoration Day

Question: Memorial Day was first recognized on what date?
Answer: May 30, 1868

Question: When was Memorial Day named as such by the federal government?
Answer: 1971

Question: What act moved Memorial Day from May 30 to the last Monday in May each year?
Answer: The Uniform Monday Holiday Act

Question: When did Memorial Day move from May 30 to the last Monday in May?
Answer: 1971

Question: Who spoke at the first Memorial Day ceremony at Arlington National Cemetery?
Answer: Ohio Congressman James A. Garfield

Question: When was the Tomb of the Unknowns at Arlington National Cemetery established?
Answer: Nov. 11, 1921

Question: What poem inspired the tradition of wearing and planting poppy blossoms for Memorial Day?
Answer: “In Flanders Fields” by John McCrae, M.D.

Question: “In Flanders Fields” was inspired by a battle in which war?
Answer: World War I (Bonus points if you also named the battle: the Second Battle of Ypres)

Question: The National Moment of Remembrance takes place at what time each Memorial Day?
Answer: 3 p.m. local time

Question: Which president signed the National Moment of Remembrance Act?
Answer: President Bill Clinton

Question: Memorial Day initially only honored the fallen from which war?
Answer: The American Civil War

Question: Who is credited with creating Memorial Day?
Answer: General John A. Logan

Question: How should American flags mark Memorial Day?
Answer: At half-staff from sunrise until noon, then at full staff until sundown

Question: When was “Taps” written?
Answer: 1862 (Bonus points if you also said who wrote it: General Daniel Butterfield). 

Question: Memorial Day is held in May for what reason?
Answer: So flowers will be in bloom to decorate soldiers’ graves

Question: How many participants decorated graves for the first Memorial Day at Arlington National Cemetery?
Answer: 5,000

Question: How many fallen soldiers were honored at the first Memorial Day at Arlington National Cemetery?
Answer: 20,000

Question: Which historical monument was dedicated on Memorial Day in 1922?
Answer: The Lincoln Memorial

Question: How many total Americans died in the Civil War?
Answer: About 620,000

Question: About how many people visit Arlington National Cemetery each year?
Answer: More than three million

Question: When there was a shortage of natural poppies in 1924, which city was the first to manufacture artificial poppies?
Answer: Pittsburgh, Pennsylvania

Question: The annual biker rally in Washington, D.C. each Memorial Day is called what?
Answer: The Rolling Thunder Run

Question: The Rolling Thunder Run is aimed at raising awareness of what?
Answer: The POW-MIA (prisoners of war and soldiers missing in action) issue