Month: July 2023 (Page 5 of 13)

Balancing The Chest and Back:   Keep Shoulders in the right place.

WarmUp—————

The Thang —————

Circuit Training in a Square

Station 2 – Overheard  Press

Bear Crawl to Station 2

Station 2 was inverted Rom

Crab Walk to Station 3

Station 3 Was Merkins

Crawl Bear to Station 4

Station 4 was Squats

Reverse Crab Walk to Station 1

Repeato

COT

Announcements——–

Pita wheel 2nd F lunch dallas

Aug 19 – Folsom (F3 )

Recent FNGs – LIFE alert, Kapowski

New to Area – Hot Corner

PSA SHOULDER HEALTH

TAPs ———————

Eh Yall MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Lindy space- Starting college
Balljoint t friend / Ratchet Jasón Hell – remission
Turtle man – cancer treatment coming back
F3 – parents
Boudin family trip to Africa

Thanks for the PAX
Orangeman / family flights
Tube’s M kidney stone
Norwood – Pituitary gland surgery
Gator – Moved to Gainesville, starting new job.   (may start F3 in Gainesville, we’ll be watching from Gastonia)

IYWTYWK

Warm up—————————-

The Thang————————–

Mosey to school parking lot for:
Relay race with excercises
Suicides
Kid carry up hill
11s
Rock Paper Scissors & Burpees

COT———————————-

Naming of the FNG kids:
Hit Stick    (Orville’s 2.0)
Space Cadet   (Orville’s 2.0)
Dice Wizard  (Hunchback’s 2.0)

Announcements:
Pita wheel 2nd F lunch

TAPs
Eh Y’all  MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Blueprint’s daughter, “Space Cadet – Starting college a GA Tech for BioMed Eng
Ratchet’ s son Jason Hall – remission
Turtle man – cancer treatment coming back
F3 pax – our parents
Boudin family trip to Africa

9 PAX put in work with blocks, some with no gloves, others fresh faces, but none backed down.  Here’s what I remember:

Game time.  Many PAX out on vacation.  Some others decided to show up  to fill in the gaps.  Hokie’s been a regular lately, and it’s been good to see him out.  Hunchback and his 2.0, Pizza the Hut, made rare appearances in the summer sun at Midoriyama.  Hot Corner made up for an AM fartsack by getting in a late one.  Add in regulars Blart, Pockets, Montross and Happy Trees and there you have it.  A full ball team.

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Hillbilly Walkers (IC)
• Tesla Stretches
• 10 x Mountain Climbers (IC)
• 10 x Overhead Claps (IC)

Meander to get blocks.  No running til the hill work.  Once everyone had their blocks, we carried them down the road, around the turn, and to the turd shack at the top of the hill to the lake near the picnic shelter.  As we traveled, we stopped at each light pole on the route for

• 1 x Blockee (OYO)

We’re at about the midpoint between the early summer and late summer rounds of the PT tests.  Time to check on progress.  Today’s progress check was all about Thunder.  To recap:

• 12 x Thrusters
• 12 x Curls
• 12 x American Hamers (w/coupon, count right side only)
• 12 x Swings
• 12 x Bent Over Rows
• 12 x Big Boys (no coupon)
• 12 x Heels to Heaven (no coupon)
• 12 x Burpees (no coupon)

In Thunder, you repeat it for time.  As this is a bootcamp, we’re gonna take a break to run.

• Mosey down the hill to the water and back up at the end of every round

You’re welcome

Timing worked out pretty well.  The long walk over trimmed down the time to where we really didn’t have too much more time than the 25 minutes that’s allotted for Thunder.  Adding in the running sucked, and it was a sweatfest for those 25 minutes.  Most PAX got through 3 rounds, with some more and some less.

Shortcut back, stopping for

• 1 x Blockee (OYO)

at every pole.  We probably got about 15 in total.  Not significant, but not nothing.  It broke up the carrying.

By the time all PAX were back, blocks put up and we met back at the circle, we were 1 minute past time.  YHC cranked out his 10 burpee penalty for each minute late as COT got started.

Prayers for Norwood, Turtleman, Montross’s Mom, Balljoint’s Aunt & others.

Just because it’s simple, doesn’t mean it’s easy.  These 9 put it out there and left a lot of sweat on the field.  Strong work by all.

There’s nothing like July at Midoriyama.  Grateful for the opportunity to lead.

Yabba Dabba Doo

Part bootcamp, part angleball, 100% good time.

Angleball notes:

1. Brutus can run down a ball faster than anyone.
2. Tooth Fairy may be running for mayor of Belmont, but he’ll take you out if you get in the way.
3. Not one of us has a good shot but that’s ok, see #1.

Watt’s Up said to read the other back blasts for the latest announcements.

Prayer requests:

• Norwood, surgery Friday.
• Turtleman, treatment every Monday & Thursday.
• Tiger’s Mom, ongoing cancer treatment.
• Brutus’ brother, Steve, just had a heart attack but doing ok.
• Tesla’s sister and ex-wife.
• Sargento’s middle one turning 16……and will be out driving on his own.

You stay classy Gastonia.

~Anchorman

Short Sale had a nice plan to throw shade at SA and Leppard and I was the big winner when he asked me to Q on what otherwise might have been a rest day.  Here is what happened…

Warm up…quick mosey around the lot to some SSH, Imperial Walkers, low slow squats, and LBC’s.  The Q then placed some wild cards on the ground and each of the PAX grabbed one.  The rules are this….at any time during the workout, a PAX can retrieve a wildcard and interrupt the workout for whatever is on the card.

We moseyed to the back of Tera Mia and did some lunge walks and bear crawls across a parking lot.  Next, we did some DORA on the path behind the Spruce Goose.  100 Merkins, 200 Squats, 300 LBC’s.  During the LBC’s, Short Sale pulled out the first wildcard.  What do you know, the first wildcard was one minute of StarGazers.  We then completed DORA when Tesla decided to pull out a Wildcard. It said 25 individual burpees.  Tesla thought that individual meant we all did 25 but the Q meant that the PAX who had the card did their own.  We all ended up doing burpees until Tesla had completed 25.

We then moseyed across the street for some MARY.  Before we got started, Orangeman pulled out a 150 Mike Tyson Wildcard.  We all did 25 Mike Tysons to satisfy the requirement.  Each PAX called an exercise and we were going around when Nutria pulled out a Wild Card for 30 individual burpees. Everyone did 5 while Nutria did 6 to hit the number.  We completed Mary and moseyed back to start.  The Q had the PAX set up for a bearcrawl relay when Snow Bunny pulled out the last wildcard.  100 burpees.  We did burpees until the time ran out.  Not much of a cool down but that is okay.  The Q had the wildcard idea and can improve on it next time.

We had four for coffee at the Spruce Goose (great choice!) and had a Momma’s Boy sighting.

Prayers for Turtleman, Nutria’s kids traveling home from camp soon, and for Norwood’s upcoming surgery.

Always a pleasure to get that extra sleep and SNOOZE a little longer.

Roscoe

It was beautiful morning at Folsom where we all got a little better.  YHC gave thanks to F3 Gastonia and Folsom for providing me the ability to do things with my son that would not have been possible a few years ago.   We were able to do several hikes together seeing amazing views that I will be forever grateful to be able to experience.

The Thang

We did 4 corners.  Lunge walks and moseys between the corners.

• First Run
  • Merkins and wide arm merkins
  • Big Boys, Merkins and wide arm merkins
  • Imperial Walkers, Big Boys, Merkins and wide arm Merkins
  • Freddy Mercuries, Imperial Walkers, Big Boys, Merkins and wide arm Merkins
• Second Run
  • Same as the first
• Third Run
  • LBC’s
  • LBC’s,  Moroccan Nightclubs,
  • LBC’s,  Moroccan Nightclubs,  Flutters
  • LBC’s,  Moroccan Nightclubs,  Flutters, Squats
• Fourth Run
  • Same as the third

Prayers

• Turtleman
• Huck
• Hacksaw
• Brillo

Thanks for the opportunity to lead.

A few HIM’s got together at put in some work rucking and running.

We read and discussed Psalm 34. It was a great way to start the week.

Prayer Requests

• Turtleman
• Huck
• Brillo
• All the kids getting ready for college or work.
• Hacksaw