Month: July 2023 (Page 9 of 13)

When Short Sale asked me to Q this weekend I knew that I had already committed to the annihilation on August 26th so I was not sure how much I would “bring” to today’s workout. With mumberchatter the night before referencing a possible FIA type workout the challenge was on.  This would be a “no joke” beatdown. YHC arrived 30 min early to do some recon.  This would take a little more planning than a quick Weincke.  After a jaunt around the neighborhood the plan was set – time to execute.  As the pax started to arrive the mumblechatter picked up.  Standard disclaimer given and secondary disclaimer noted – The good news I woke up with some back tenderness (likely from having to play against Wojo two days ago in ultimate frisbee).  The bad news I didn’t give a Sh*t.

Warm up SSHx10 – thats it – Painlabers off with Tube

Mosey to front of Schiele – 10 burpees OYO

Pledge

Mosey to First Pres – Dying cockroaches x10

Mosey to Parkwood – Merkins x10

Mosey to Partners Rehab for the first challenge – Triple Nickel with HRM and LBCs

Mosey to nearby wall for wall sit/Hip Slappers/Donkey kicks

Mosey to Sherwood elementary for teamwork challenge – segregate into two teams 4 each – One team member sprints across field does 5 CDDs tags the next teammate who does the same .  When the fourth is in first man sprints and does 5 Big boys and so one until each member completes the exercise.  Next was 5 SSH and then 5 Squats.  I was not sure how the time for recovery would work out but seems about right to have a minute or so in between sprints.  Just enough to keep us gased.  Winning team then chose the next exercise.  YHC gave them a choice between Dora, Route 66 or 11’s but I would choose the exercises.   The consensus was Dora – I then chose 50 burpees, 100 Merkins and 200 squats.  The 50 burpees was a real crowd pleaser.  With time almost drained we moseyed back to Schiele for COT.  In all we logged 3.5 miles, 60 burpees, 25 HRM, and a  couple hundred squats and Merkins.  Not bad for an hour.

During the workout I shared a message from Prov 18:9 ” One who is slack in his work is brother to one who destroys”  When we do not give our all – to a project, to our family, to our friends we are just one small step from being destructive in our relationships.  Always do your best!

This guy did!

As always it was an honor to serve

The crowd looks a little light this morning for PainLab. Word must have gotten out that we were doing legs. But a few good Hims showed up to accept what I was serving for breakfast. Defib starts by saying his back hurt, but that’s not going to affect him dishing out an ars whoopin! They sprint off after doing just 10 Side straddle hops. Get you some Bootcamp!

I tell the girls that I hurt my shoulder at the gym, so there will be no need for a coupon. Let’s meet in the circle and get started. I start the Bose off with some Van Halen as we circle around. We start a warm up with a few exercises as I let them know that it is leg day 🦵. 

Set 1: 45/15 Frog squats, Romainian deadlift, baby makers, wall sits, Bulgarian split squats, Sumo walks forward/backwards, switching lunges. Rinse & repeat

Set 2: 45/15 squat side leg raise, wall sits, assisted pistol squats, back/forth lunges, kickbacks, elevated side squats, courtesy lunge. Rinse & repeat

Set 3: 45/15 butt kicks, crab walks sideways, all sits, lbc’s, star crunches, rev-lbc’s, Superman pullups. Rinse & repeat

Good work sheep! We had some good mumblechatter and some complaining, but most of all we were glad to be able to get up, meet up and sharpen up our skills. Thank you God!

Prayers were mentioned and recorded by Defib, but I just wnated to say a prayer for an old high school buddy that lost his life this past Wednesday on a motorcycle accident. RIP Rusty Barker. Prayers go out to those two teenage daughters that just lost their father.  I pray that it is in God’s plan that I am here for my little girl until she no longer needs me 🙏

Warmups

• 20- SSH
• 15- Hillbillies
• 10- Gravel Pickers
• 5- Burpees
• Stretching

Mosey to first light pole

• Route 66- Burpees going up each light pole by one til Flag Pole at top…

🇺🇸– Pledge

Mosey back to blocks -on the way back down worked our way down starting at 7 big boys and went down each light til we stopped at the Blocks…. 

Triple Nickel

• 5 Blockies
• 5 Squats w/ Blocks
• Lap around horse stalls
• 5 rounds
• THEY ROCKED IT 🤙🏻💪🏻

Moseyed to THE HILL…. Triple Nickel

• 5 Big Boys at the top
•5 SSH at the bottom
•5 Rounds
• Finished it with 3 minutes to spare

Fellowship Mosey back to cars… got in over 3 miles 🏃💪🏻….

Though it was a small group this mornin, they be FIERCE…. GREAT WORK MEN

Announcements

•   2nd F lunch Pita Wheel 7/19
• F3 Dads Gashouse 7/15
• Annihilating- Yank 7/15- Tiger
• Whetstone Program / Shield Lock 🤙🏻

Prayer Requests

• Big Pappy – Traveling
• Sarlaccs son – Navy
• Work
• Huck
• Turtle man
• Norwood
• Mayor- surgery on knee
• Bob- Baby on Board

Well, YHC thought the boys at The Ricky Bobby needed a little variety in their F3 life! So time for escalators for all.  Went like this on a warm morning.

COP

SSH X 20

Tesla Stretches

IW X 25

Gravel Pickers X 20

Escalator set:

5 burpees

10 big boys

15 Merkins

20 squats

25 CDD

30 Plank Jacks

What we do here is start with the 5 burpess every time and just add on the next and then the next and then the next until we get to the plank jacks. In between, we ran to the end and did 5 monkey humpers.

Next set, run to 2 nd light and drop for 10 HR merkins. Rinse and repeat 3X. That gets us there!

NMM: Great morning to be out and at it. Everyone pushed the rock and away we went. Fun morning and pleasure to lead.

Tesla

I got the Q again.

Warmup: Normal stuff in circle then mosey up to the flag pole, alternating mosey, nur, and karaoke along the way. At some point Slaw hurt his Tant on the Karaoke…To bad Sister Act wasn’t there to massage it for him…hate to see it.

Thang: Sheldon Cooper Style but with block…so lets call it the David (Goggins) Cooper..I believe they are cousins anyway. 10 down to 1 with a lap in between. Exercises are Blockies, Curls, Tri’s, Squats, Merkins w/block, then 40 lbc every time to engage the core. Everyone pushed hard. The air was soup, and it sucked. That took us the whole time and we moseyed back to start about right on time. Shout out to Handcuff who has returned to us recently and has been hammering down for last 2 weeks! He is getting better too he made it back to shovel flag without walking any 💪 keep pushing Brother!

Announcements:
Look on Slack for a Whetstone/shield lock and sign up!

Annihilation 15th @ Yank w/Tiger

Kids/Dads workout 15th @ Gashouse

2nd F lunch on the 19th @ Pita Wheel Dallas

Slaw Belt Challange going on now..double post at Midoriyama

Prayer:
Norwood
Jackson Hall
Hacksaw recovery
Kid going to Military/shipping out.
Big Pappy takes on Japan.

SYITG
Ball JOINT

Many a PAX showed up for some humid action. 15 to be exact after the prework countoff. Good showing, be careful and get going!

Some PAX expected the Sargento route but, being slow these days and likely lagging behind, YHC didn’t want to imperil the directionally impaired speedsters. We ran the regular Wells Fargo route instead. It was good and everybody returned as planned.

Come on out and do it again next week! AYE!!!

Announcements: 2nd F lunch Wednesday 19th at Pita Wheel in Dallas, Slaw’s belt challenge, FIA is going well in Belmont – encourage your M to attend

Prayer Requests: praise Roscoe’s uncle with Parkinson’s

YHC took us out

14 men at Folsom this morning!!  Can’t remember what we did, but it was a beatdown.

SA

Warm Up:

Side straddle hops

Gravel Pickers

Squats

Merkins

Mosey to Park:

20 Flutter kicks

20 dying cockroaches

Mini MRF:

• 10 Pull Ups
• 15 Push Ups
• 20 Squats
• Run lap around playground, rise and repeat 5x

Mosey to Pic Nic shelter:

• Step ups 20
• Dips 20
• Durkins 20

Mosey back to Snowcones!