Author: Def Leppard (Page 2 of 17)

Nice spring day at the premier afternoon AO with 12 strong Pax, Great to see the Mayor out after a recent shoulder surgery getting some steps in. Pledge.

Warmup: SSH, Low Slow Squats, MNC’s, Hillbillies, some stretches and 5 merkins.

Mosey to the small soccer field for the Thang.

Partner up and run in opposite directions around the field. When you meet, P1 does Squat holds while P2 does 5 burpees. Run again in opposite directions until you meet then P1 does the 5 burpees while P2 does the Squat holds. Repeat until each partner has done 25 burpees. Round 2 is Plank and Merkins x 10 up to 50 Merkins. Round 3, yes Round 3 is 6″ leg holds and LBC’s x 10 up to 50 LBC’s each. The bat flippers were rolling but the rest of us got there eventually.

Mosey over to the bleachers for Stationary 11’s. Step Ups x 10, 1 dip. 9 step ups, 2 dips, etc. down to 1 step up and 10 dips.

Mosey back to the flag for some Mary. I made Assshhh Pond stop at only 15 American Hammers. Pockets called Crunchy Frogs. Defib called Flutter Kicks. Broke called Big Boys and time is up.

I read a few quotes from famed duck hunter and Christian speaker Phil Robertson. One of my favorites is as follows: “I hope that people just do two things: Love God and love their neighbor. I don’t think there’s a down side to it.”

Announcements: 5K Friday at 6:30 at Common Ground
Convergence at Midoriyama Saturday at 7:00 am

Prayer Requests: Huck, Turtle Man, Ratchet’s Son, Virus’ Daughter, Blart’s Mother-in-law, Happy Tree’s Mother-in-law, Speed For Need in theft of their trailer, Defib’s daughter, Sargento.
Blart took us out.

The usual suspects leading the way today. There are always some bat flippers pushing the pace at Midoriyama. They know who they are. Happy Trees is getting better each time and keeps showing up. Me and Oompa had time to discuss our various injuries. Pockets ran almost 4 miles EC before the workout. Wikileaks will soon be 19. Mayor’s surgery seems to be a success but he is not a fan of the surgical tape. Thanks to everyone who came out today.

On 4/2/2016 after finding out about F3 from a coworker who said, and I quote “I tried it but those guys are a little too hardcore for me”, I posted and began the journey of F3 around 7 years ago. For my Q today, I read a few personal F3 milestones which I have enjoyed along the way. Indulge me as I reminisce about the last 7 years. Let’s go!

Evidently since Slaw hit Respect, he is already slipping as the Site Q flag was still there from Tuesday’s workout. As Freight’s daughter Karli likes to say, “Hate to see it”. A strong 14 Pax at the best and chattiest afternoon AO around. Warmup: SSH x 7 IC, Low Slow Squats x 7 IC, Cotton Pickers x 7 IC, Moroccan Night Clubs x 7 IC. Personal F3 Milestone #1: My first CSAUP was at Crowder’s Mountain and we went up and down the mountain twice, had lots of obstacles and routines and a fun time and let me know these F3 guys are crazy but I love it.

Mosey to the small soccer field and read #2 Personal F3 Milestone: Talked about Relay Races, Palmetto 200, Tuna, 200, Bourbon Chase, Ragnar. I believe, other than the running part, the relay races are the most fun you can have in F3 so sign up for one. You’ll love it.

7’s: 6 merkins, run across the field, 1 squat, run back. 5 Merkins, run across the field, 2 squats and etc. until done. #3 Personal F3 Milestone: I was selected to be Midoriyama Site Q one year and loved the challenge.

Mosey to Dog Park Hill for Crazy 7’s. 7 Hand Release Merkins, Up the hill to touch the fence and back down. Repeat 7 times. Yes 7 times. Several guys picked up Happy Trees who is new to F3 and showing good progress. #4 Personal F3 Milestone: I was selected to be 3rd F Q one year and enjoyed leading that important part of F3.

Mosey back toward the flag stopping 3 times for, you guessed it, 7 burpees. #5 Personal F3 Milestone: In an unexpected honor, I was selected to be Nantan of F3 Gastonia. It was a wonderful year and I am honored to be on that list of guys who have served in that position. If you know the guys on the list, they are some of the finest men anywhere!

Now it’s time for some Block work. 7 Curls, 7 Overhead Presses, 7 Shrugs, 7 Tricep Extensions, 7 Swings, 7 on Your Six Chest Presses and run down to the woods and back. We repeated this 3 times and I ran a little around the parking lot to be sure we got in over 2 miles. #6 Personal F3 Milestone: I led all time F3 Gastonia Posts for a while before Seuss, Broke, Slaw and even Sister Act passed me but I was happy to be able to lead for a while and I may have mentioned it a few times.

And finally #7 Personal F3 Milestone: All the guys I didn’t know before F3 that have made me better in every way! Thanks to you all!

Announcements: QvQ at Folsom Saturday at 6:30 am.
Community Foundation 5K with Speed for Need Saturday at 9 am.
Pearl Baptist Church NYC 5K at Common Ground on Friday 4/28 at 6:30 pm with proceeds going for a mission trip. Sign Up at RUNSIGNUP.com search PBCNYC 5K
LAPS Trail Run and Camping at Whitewater Center in May. See Flintstone if interested.

Prayer Requests: Huck, Turtleman, Clavin’s M, Lil Sweet’s dad, Ratchet’s 2.0, Radar’s sister, Gumby’s family, Charlie Ward, Mozart.

10 pax out on a beautiful afternoon at Midoriyama.
Typical Warmup, SSH, Don Q’s, Low Slows, Plank with some stretches and Merkins.

YHC has been sick so not up to Q strength standards so decided to play some Frisbee Rules football with a Youth sized football that is pretty old and kind of slick and autographed by back up offensive lineman Will Montgomery #66 at Carolina Panthers Training Camp in 2006.

Not much to report. Wiki is fast. Blart is tall. Freight is shifty. Pockets is a cherry picker. Defib is solid. My team won! Wojo drove by but didn’t stop.

Time is running out so back to the flag for a few more Merkins and time.

Pledge.

Word about simply doing good wherever we can. Be available for each man around you as we all have things we are going through.

Announcements:
3/4 Extinction Run at Primal Brewery at 9:00 am. This is a super fun event for all fitness levels. Bring friends.
4/1 Community Foundation 5K Run – We are running with Speed For Need. Just sign up and come on out.

Prayer Requests:
Hayes Family
Clavin’s M
Gumby’s Family
Wirenut’s Family
Slaw’s M
Boudin
Huckleberry
Turtleman
Sister Act

I took us out. Thanks to all who showed. We had a fun time playing like a bunch of kids!

9 Pax joined the gloom of Midoriyama on a wet, cool evening.

Pledge

Warmup: SSH, MNC, Hillbillies, Squats

Mosey to the secret block location to get a block and rifle carry it to the parking lot. Before we use it, let’s roll through the 12 or 10 Days of Christmas. Tis the season!

Start with 1 lap around the parking lot.
2 Diamond Merkins (In Cadence, yes in cadence)
3 Imperial Walkers (In Cadence or Hillbillies if you can’t remember)
4 Goofballs (In Cadence)
5 Burpees OYO
6 Low Slow Squats (In Cadence)
7 Merkins (In Cadence)
8 Dying Cockroaches (In Cadence)
9 Little Baby Flutter Crunches (In Cadence, count the crunch)
10 Big Boy Sit Ups single count
Start with 1. Then 1 and 2. Then 1, 2 and 3, etc. until we got to 10 when we decided to OMAHA for some block work.

30 Curls
30 On Your Six Chest Press
30 Triceps Extensions
Run a Lap

30 Curls
30 On Your Six Chest Press
30 Shrugs
Rifle Carry the block a Lap (Ugh)

30 Curls
30 On Your Six Chest Press
30 Triceps Extensions
Run a Lap

Out of Time. Put up the blocks and back to the flag.

Announcements: Pushing Rocks Challenge Sign-Up by Christmas Day

Prayer Requests: Turtleman, Huck, Mayor, Gumby’s family, Wirenut’s family.

Freight took us out.

*NMM This was about the most talkative group I have ever Q’d. Lots of discussion about my choice of Christmas songs in the playlist, Mexican food before a workout, what might be in SA’s wife’s pocketbook, Pallbearer spending money on a haircut, my ability to count, where to put your hands, when will the Mayor wear a long sleeve shirt and many “that’s what she said’s”. Merry Christmas you bunch of lunatics!