Month: June 2024 (Page 6 of 11)

Saturday was a wonderful day,

7am time for work,

Warm up then mosey to several stop signs and at each one we did

5merkins, 10 Nolan Rhynes, 15 seal jacks. After about 1 1/2 miles of that we made it back to do some 11s

Hill Billy Squats, and Imperial Walker squats.

The Beast

While the music was set to some good Rock and a volume of if its to loud your to old we tried something new.

The Beast

3 exercises each exercise 6x.  1. Lunges, Peter Parkers, Parker Peters.

3 sets each containing 3 exercises 6 times each. Thus The Beast 666.

Finishing with some Tabata, 10 exercises 45 on 15 rest do all 10 then take a lap.

We finished strong and got in a few miles with some hard werk.

Prayer Request:

Gumbys Mom.

The Bed Pan is full!

Nice little group of Pax this morning at Gashouse. 10 of us joined up and got annihilated together 😮‍💨 After a quick warmup with the pain lab gang we split off to do a real man’s workout. We partnered up and did a little “catch me if you can” to the church down the street. One Pax did 5 jungle boy squats while the other moseyed to the destination. Pax would catch their partner and switch until we got to the back of the church parking lot. Once we arrived Pax found a nice set of stairs waiting for them. We partnered up and did some B.O.M.B.S. (50 Burpees, 100 overhand claps, 150 merkins, 200 big boys, & 250 squats). One partner ran up the stairs while the other began the reps. We ran and exercised Dora style until all reps were complete.  Next we moseyed back down to the library where agility ladders were waiting. We ran through a handful of drills (2sets each).

single step, double step, In&Out, In&Out squats, scissors, plank walk, knee tucks, & plank walks w/diamond merkins.

After the introduction to the ladder drills we partnered back up and did a Dora style workout with one Pax hitting more ladder drills and the other jogging down to the handrails for some inverted pull ups. We did a set of 20, 15, & 10 before our time ran out. We were all sucking air at this point so we decided to fellowship mosey back to the Museum. Everyone but Flintstone who ran because he only has one mode. “Beast Mode” 💪🏽

Concluded COT & Name O Rama w/the pain lab crew.

There was only 6 of us this beautiful morning, but we definitely out in that work 💪🏽

Here’s the Winki 😉

“The 12 Disciples”

(This circuit work out is meant to make you look for Jesus and beg for mercy)

12 kettlebell exercises. 3 per round. Start with 10 reps. Increase reps by 5 each round. In between rounds we jog to the playground max out on pull ups and jog back. (Option to walk small lap around parking lot)

Curls
Upright rows
Single Arm rows

Skull Crushers
Chest press
OH Tricep Ex

Curb Squats
Calve Raises
Lunge Squats

Double crunches
LBC’s

Big Boys

Just 30 minutes before the workout, I asked Hunchback to create a playlist to facilitate discussion about essential movies for our kids to see.  The plan worked well as mumblechatter ranged from “What movie is this one from?” to the value of real estate agents and do they really earn their commissions?

After the pledge and Hei Hei’s warmup, we did 3 circuits of exercises, 45 seconds each followed by 15 seconds rest to mix in with the mumblechatter:
Set 1 (repeat 3x) = Deadlifts, Overhead presses, Pullovers, Star crunches, Flutter kicks
Set 2 (repeat 3x) = Swings, Hand-release merkins, Rows, Big boys, Reverse crunches
Set 3 (repeat 3x) = Step-ups (or squats), Curls, Babymakers, American hammers, Scissor kicks

With 3 minutes to go, we put away coupons and planked til the end.

I’ve been away a lot over the past 3 weeks, so this was a great way to start a Saturday with a lively group of HIM’s.  Thanks for the privilege to lead!

Announcements:  Convergence to honor Turtleman Monday 0530 at “Neverland”/Sandlot; F3 dads at Martha Rivers next Saturday 6/15 at 0700; check Slack for other stuff going on.

Several prayer requests I can’t recall; Hei Hei took us out.

Eight men met this morning at Member’s Only to ruck and run and then use Q Source to discuss with intentionality how to become better men and better members of our family and community. We discussed how to focus our efforts on our strengths, but admit the need to press ourselves to exceed our comfort zone, for example in my case emerging from the middle of the pack to act as Q. Thanks to all the men of F3 who encourage me to step out there to contribute and to Lead.

Announcements:

Don’t forget Monday 10 June is Convergence for Turtleman at Sandlot/Martha Rivers, all other AOs are closed, details elsewhere in Slack. Prayers for the Barnes family as they deal with Turtleman’s passing.

F3 Dad’s June 15 at Martha Rivers.

Prayers Eh Y’all’s MIL serious surgery Thursday.

Travels for safe travel for Alma Mater’s family , additionally same for Anchorman and Gavel and their families.

Sargento injury recovery

Praises for multiple high school graduations

WARMUP:
Gravel Pickers in Cadence 10c
SSH in Cadence 10c
Moroccan Night club in cadence 10  Mosey to Blocks,
Block work circuit
10 curls oyo
10 alpo
10 tri raises
Run to cone for 5 Burpees and back for 3 trips

Mosey to each speed bump to the flag pole at entrance
15 LBC
10 side strdl hops
10 squatsPledge
Dora left parking lot
100 SSH
200 LBC
300 SquatsMosey back each speed bump
15 LBC
10 Side straddle hops
10 squats

At the fork we further toured to the “White house” for a 3 for dale of 30 LBC/30 Squat/30 SSH

Mosey back to start for an assisted

Mary of Iron hulk, crunchy frogs, dying cockroach and Freddy mercury.

I learned from a disgruntled Pax that there are other workouts we can do.

This was noted so my next q we can repeat new ones, or will we?

Named FNG (Welcome Woogie)

6 men Snoozed their way through a miserable sweatfest, accompanied by an entire rain forest of insects, and a little whining, though it could’ve been worse.  Here’s what I remember:

Disclaimer given was meant to lower expectations.  The Weinke wasn’t fully formed, but rather than keep it simple, YHC tried to wedge it all in.  It was going to be dumb – either way too much or dry and slow.  Regardless, it would be what it was.

The Thang:

• 10 x Don Quixotes (IC)
• 10 x Imperial Walkers (IC)
• Tesla Stretches
• 10 x Mike Tysons (IC)
• 10 x Peter Parkers (IC)

Went ahead with the first set of, I guess 2, sets of what was supposed to be a circuit we came back to a few times:

• 15 x Perfect Form Merkins (OYO)
• 15 x Bulgarian Split Squats L (OYO)
• 15 x Bulgarian Split Squats R (OYO)
• 15 x Oblique Crunches L (OYO)
• 15 x Oblique Crunches R (OYO)

and just one more bit of stupid before running off:

• 10 x Goofballs (IC)

Mosey to the picnic shelter beside the greenway.  It was a long run, and we thinned out, so YHC planned to stop for Monkey Humpers on the side of the street, but then we just… didn’t.  Snooze at it’s finest.  Once at the picnic shelter, it was time for the first of, I guess 1, sets of what was supposed to be a circuit we came back to a few times:

• 20 x Freddie Mercuries (OYO)
• 20 x Toe Touches (OYO)
• 20 x Double Crunches (OYO)
• 20 x Star Boys (OYO)

Short Sale’s Double Crunches are really something from another planet.  Pretty sure he has a YouTube channel on core work.

The next mosey was a long one, as we went around the large body of water in front of the fire station that the Q might’ve referred to as “the lake”.

We stopped at the River Room for some work on those steps for a few more dumb ideas.

• Climb steps
  • 3 x Calf Raises each step (OYO)
• Descend steps
  • 3 x Merkins w/hands on steps (aka Deep Sea Divers?) (OYO)
• Crab Walk to the parking spaces
• 10 x Jungle Boy Squats
• Lunge Walk back to the steps
• Climb steps
  • 3 x Merkins w/feet on steps (backwards, some had to modify to incline with hands on steps) (OYO)
• Descend steps
  • 3 x Sissy Squats (heels up) (OYO)
• Crab Walk to the parking spaces
• 10 x Jungle Boy Squats
• Lunge Walk back to the steps

JJ said something about it being 0711 already, and the Q wasn’t sure how we’d burned so much time without really getting as far as hoped for.  More often than not, it takes 2 Qs to get in all the stuff planned for 1.

So we’d do what we could.  Back to the picnic shelter for what was supposed to be another full round, but we only really got done with the first half before we needed to move on or miss out on a venture to the “Torture Chamber”:

• 15 x Perfect Form Merkins (OYO)
• 15 x Bulgarian Split Squats L (OYO)
• 15 x Bulgarian Split Squats R (OYO)
• 15 x Oblique Crunches L (OYO)
• 15 x Oblique Crunches R (OYO)

Rather than more core work or more running, we just moseyed back to the Pharr building for some Lazy Dora.  The Pharr building has this open space with a breaker box and old paint and bugs which was perfect for some idiots following an idiot to get in a few reps.

Lazy Dora

• 100 x Australian Mountain Climbers (count both left and right legs, we were running out of time) / Plank
• 150 x Dips / Empty Hammer (cut short after a couple rounds due to time)
• 1 round each partner of Flutters / Wall Sits

Mosey back to the flag, and with 1 minute left

• Burpees til the bell

Not sure where time went, but with Snooze, that seems to be how it goes.  One minute you hear your alarm, next thing you know, you’ve overslept.

Good fellowship and a box checked to start the day.  Thanks for the opportunity to lead.

Yabba Dabba Doo