Author: Def Leppard (Page 11 of 17)

Too Many Chiefs and Not Enough Indians

Midoriyama 12FEB19
Q: Oompa Loompa
PAX: Def Leppard (R), Sister Act, Clavin (R), Chewy, Blart (R), Oompa Loompa (R)

After reading Hank’s BB, I wondered what does it take to be a Chief? Is it bravery? Integrity? Leadership? Dependability? Hmmm….getting there….I got it!!! It’s fart sacking and missing workouts! All you need to be a Chief is to call yourself one and rarely post. Right Montross?

With that in mind, I hopped in the ride and attempted to transit Gaston County’s Bermuda Triangle (Exits 23-26 on I-85). Southbound with only one car off in the ditch with its attending blue light special, it started to rain. Harder. Being a benevolent Q, I Omahed to my Rainy Day weinke in its weather protected sleeve and ordered the Pax to move cars and themselves to the picnic shelter closest to playground and pump track. After all, if I offered to keep them mostly dry, the old reliables would post. NOPE. Oompa pulls into the parking lot to a whole six vehicles counting my own.

No biggie, the hard chargers followed my instructions and with no FNGs, let’s get after it.

SSH x 10 IC
Abe Vigoda x 10 IC
Hillbillies X 10 IC
Toy Soldiers x 10 IC
Imperial Walkers x 10 IC
Squats x 10 IC
Monkey Humpers x 10 IC
Mountain Climbers x 10 IC
Merkins x 10 IC
Burpees x 10 OYO
Count off- 20 count
On your six for LBCs 16 count, hold crunch for 4 breaths. Left leg up, repeat, back to LBCs, both feet on deck, repeat, back to LBCs, Right leg up. Each cycle took approximately 11 minutes.

Rinse and Repeat until time ran out. I believe we got 4 cycles. We pledged after the second. It was awful. No one had any wind left to say the pledge. YHC voice cracked on the third run of LBCs. Let PAX count the reps the third and fourth go around. Did stuff out of sequence at least once or twice. Q FAIL. Closed with another set of Burpees because Sister Act cracked on Def’s perfect form.

We had a massive overflow of Chiefs today with the low turnout at Midoriyama and Folsom. Not good. Let’s get back to our normal attendance guys.

Announcements & COT

CSAUP signups until Feb 16th with CSAUP 50 mile relay at 0400 Feb 23rd. 2nd F afterwards time & place TBD.
Rooster early March. Need more teams. P200 Mar 23rd. Spartan race April 7th. I know of two idiots involved.
Warrior Dash early June. Same two idiots with M’s involved.

Prayers for Gumby’s family in the loss of father-in-law, Slaw’s foot, sick kids, Hushpuppy & Shadrap surgeries, other various injuries and each other. I appreciate the opportunity to lead.

Romans 5:8 “While we were yet sinners, Christ died for us.” I remember my daughter memorizing this as a 4 year old in Awanas. Each time I hear it, a shiver goes through me as I think about how this truth positively impacts our life.

YHC prayed us out.

11/20/2018 Midoriyama
Def Leppard here ghost writing this entirely too late back blast for Ash Pond. Ash Pond has problems with his lower back and running seems to make it worse so he resists running (and writing backblasts). He attended a previous workout and when the call for Q’s was made he jumped back on the schedule.
He asked the Pax if we preferred Option 1 or Option 2. Mr. Freight has employed this strategy before and I will always believe there is really only one option when Freight asks but Ash Pond assured me that there were actually 2 options. Somebody (not the Pax named “Somebody” but somebody in the group) selected Option 1. As I am getting older, I don’t really remember many details of the workout all the way back on 11-20-18 except for these.
We had 10 men and we did 30 or so exercises for 1 minute each with a short rest and/or mosey in between. I remember American Hammers, Mike Tysons, Rocky Balboa’s, Burpees, CDD’s, many forms of Merkins, pullups, WWI sit ups, planking, squats, LBC’s, Flutter Kicks, many forms of Core exercises, Dips, etc. 1 minute was kinda long for some of these.
It was great to have Asssshhh Pond back at Midoriyama.

Announcements

COT

11/6/2018
Disclaimer
WarmUp SSH x 10, Don Q’s x 10, Imperial Walkers x 10, Squats x 10
Pledge
Mosey to soccer fields Parking Lot near hill.
4 STATIONS
STATION 1 Nur Up Hill and run down TWICE 10 Hand Release Merkins
Run to STATION 2 to the left near the end of the parking lot.
LEGS – Monkey Humpers x 25 and Calf Raises On Curb x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins
Run to STATION 3 at the end of the parking lot.
ARMS and SHOULDERS – CDD’s x 25 and Morrocans x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins
Run to STATION 4 on the right
CORE – LBFC’s x 25 (Count the Crunch) and Hillbillies x 25 (Single Count)
Run back to STATION 1 Run Up Hill and down TWICE 10 Hand Release Merkins.
Everyone got in a lap and a station, several got in more than that. Nice work!

Mosey to Small Soccer Field corner for … Block Work!
Curls x 30, Shrugs x 30, 3 Sets. Slaw and Gold Digger with the larger blocks! Aye!

Mosey to line up on a Soccer Field Line.
REDUCING TIME SPRINTS (I APOLOGIZE IN ADVANCE)
Approximately 35 yards. I set up my Interval Timer with my tiny speaker.
Whistle starts run until you cross finish line before Airhorn, 10 sec Rest.
Whistle starts run back to previous line before Airhorn, 10 sec Rest.
11 seconds 3 times, 10 seconds 3 times, 9 seconds 3 times, etc.
all the way down to 3 seconds each with a 10 sec rest after Airhorn.
When you don’t beat the Airhorn, step out of the way and do 5 Squats
at each whistle. Sister Act and Gold Digger made it down to 4 or 5 seconds intervals!
I got this from Timeshare AO at North Myrtle beach a while back.

Mosey Back to the flag.

Word about our life counting down like that Timer. Bible says life is like
a vapor, here today and gone tomorrow. Know why you do what you do.
First F Fitness makes us stronger for the things we face, 2nd F Fellowship
makes us help our brothers and lift them up. Read Stroganoff’s Back
Blast about how his F3 friends made all the difference through his recent
struggles. 3rd F Faith helps us live better for the world and our families
and know that it is Not Just About US. It is about Us lifting up others.

Announcements
– Convergence Saturday, Nov 10th at 7 am at Stowe Park in Belmont with a 3rd F event to follow. All F3 Gastonia men should try to attend.
– “Quiche”mas Party Dec. 15th.
– Several of our guys (Sargento, Tiger, Sister Act) are running a local half marathon in Belmont on Dec. 22nd.
– Hipaa Qing a kettlebell/weights AO on Tuesdays during November at WA Bess Elementary at 5:30 a.m.

Prayer Requests – Tyson’s Family in the loss of his grandmother, DDC on his mission trip.

COT

Date 01NOV18

K.I.S.S. Kiss it Stupidly Simple

Q: Oompa Loompa
PAX: Floppy Disc, CPAP, Swimmer, Edison, Blart, Broke, Sister Act, Def Leppard (Respect), Tiger, Slaw, T-Square, Discount Double Check, Roadie, Gomer, Walt (FNG), Oompa Loompa (Respect)

Three Fs stand for Fitness, Fellowship and Faith; F3 mission statement; 5 Core principles of F3

Disclaimer

Pledge

Warm up with 11 SSH (IC)

It is legend that we can’t count at Midoriyama, so two exercises only. Does running count as an exercise?

Merkins for arms. WW1’s for core. Running for legs and cardio. Circuit around horseshoe perimeter is +/- .15 miles
Circuit 1 Mosey around horseshoe enclosure for 11 merkins OYO.
Circuit 2 Mosey around horseshoe enclosure for 11 WW1 situps OYO.

Rinse & Repeat until time expires. It’s you versus you.

Bonus: If any PAX completes 20 circuits, the Q does 20 burpees.

Off we go! Sister Act got 28, Broke got 26, Tiger & Slaw got around 24 & Errrbody else said they got 20. Sister Act ran 4.2 miles with 154 merkins and 154 WW1’s.

Oompa drops 20 burpees as promised. Some watched, some joined in.
Welcome to fellow devil dog FNG Scott Marshall, forever known as F3 Walt from Gran Torino

Quiche’s trip to Pakistan got rescheduled
Shocker’s trip to Haiti
DDC for his mission trip to Latin America
Those battling addictions or health issues
2.0’s away at college

Convergence at the Yank in Belmont for November 10th
3rd F afterwards
Christmastown 5K November 24th. Come out a support. We will push 8 chariots
Christmas party Dec 15th. More details to follow