Author: Def Leppard (Page 4 of 17)

Warm afternoon in the greatest afternoon AO and 9 Pax show for the old guy Q. Part of this workout was stolen by Flintstone from Go Greene Go in Shelby. I’ve been to F3 Shelby a few times including the now legendary regional Convergence a while back in the freezing rain in which F3 Gastonia participated and I about froze to death. I have always enjoyed visiting other regions and tried to always bring something back to our region.

17:30 so time to go. Warmup. SSH x 10 IC, Squats x 10 IC. Turned over to Wojo who has returned from a recent surgery to call a few stretches. If you don’t know Wojo, he knows a lot about stretching and staying flexible. He called a few stretches then we did some more I don’t recall. Pledge. Mosey to the 2nd Turd Shack near the soccer fields.
Partner Up for a Lazy Dora.
100 Merkins/Holds 6″
200 Squats/People’s Chair
300 LBC’s/Hold Plank (Regular or Elbow)
Mosey to the small soccer field.

This is the stolen part of the workout. This is a You vs. You routine. 1 lap around the soccer field = 4 points, 10 burpees = 2 points, 10 Merkins = 1 point. You can choose how you wish to collect points. Some guys did mostly laps. Some did more exercises than others. This lasted close to 20 minutes. Here are the points reported:
Dr. Seuss 54
Defib 54
Slaw 51
Freight 47
Broke 46
Purple Haze 42
Wojo 40
Def Leppard 39
Hokie 37
Mosey back to the Turd Shack near the flag. Couple of one minute Wall Sits and few Wall Taps (10, 20, 30). Circle up for Iron Hulk with Merkins and Shoulder presses on a 1 to 4 ratio. Made it to 7/28 before time.

Announcements: Extinction Run 11-6, see Preblast for more information. It’s a fun time.
Prayer Requests: Chris Howell’s daughter and grandbaby, Magic Minnow’s dad, Bourbon Chase Team, TSquare and Rudolph are moving and we are going to miss those two great guys. Dr. Seuss took us out.

Reminder to always take time to reach out to guys on IR. I need to be better about this. It means a lot.

9 Pax showed up on a steamy afternoon at the premier afternoon AO. Tiger announced he was doing the Iron Pax Challenge Week 2 so he grabbed a block and took off to put in work.

Pledge

Warmup: SSH x 10 IC, Cotton Pickers x 10 IC (Mumblechatter indicated these may have been a little too fast), Patented Right Over Left and then Left Over Right, Low Slow Squats x 10 IC, Hillbillies x 10 IC.

Mosey toward the entrance of the park. Cross the road, turn right through the parking lot to the seldom used cul-de-sac.

The Thang: 100 Rep Pyramid
Reps 20-15-10-5-5-10-15-20 = 100. Perform 20 reps exercise then run to the parking lot and back, then 15, etc.
First exercise was Merkins. Slaw and Freight pushing the pace with Mayor right on their heels. Next exercise I jokingly said Burpees but anyone who knows me knows I will never call 100 burpees in any workout, just kidding Mayor! Next exercise was really LBC’s using the pyramid scheme running after each set of reps until we get to 100. I asked Slaw to call 10 IC Low Slow Squats and Freight correctly called out my reasoning was for the Q to catch his breath.

Mosey back across the road behind the horseshoe pits and get a block from our new secret hideaway block stash. Circle up behind the fence for some block work.
30 Curls
30 Chest Presses on your six
30 Shrugs
30 Curls
30 Chest Presses on your six
30 Shrugs
Return the blocks to our secret stash. Sprint back to the flag and time is up. Tiger is back after IPC.
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Announcements: Convergence October 2nd Downtown. Be there.
JJ5K Saturday, September 25th at 9:00 a.m. Sign up since F3 Gastonia is a sponsor of this trail race with money going to a local student scholarship. We are trying to be sure that someone beats Sister Act this year. He’s been hurt, he’s been sick, he’s been working a lot. We think someone can get him.
Service Project Items for October: Cheese or Peanut Butter Crackers, Applesauce or Fruit cups.
Snowbird Men’s Conference and we have a group of Pax going next weekend.

Prayer Requests: Bos’ sister in law, Cougar’s grandmother, Magic Minnows dad, Barrel Racer. All F3 Gastonia Pax.
Blart took us out.

*NMM Great group today. Everyone worked hard and got in some work. We found out some interesting information today. Lil Sweet sometimes gets called to fix a drink machine and all he has to do is plug it in! Freight is enjoying his new digs in Belmont and has thoroughly enjoyed the moving process. Slaw was having “stomach” issues. There was some interesting art work on the asphalt. Show to know. Pockets was displaying some excellent form on his Merkins today. Not everyone can say that. You know who you are.

9 Pax pulled in to the best afternoon AO around and under threat of storms and tornados proceeded with the workout. I saw Slaw had an Open Q so I signed up to help out a Site Q as all of us should be doing as much as possible.

Warmup SSH x 15 IC, Patented Right over Left, (Un?)patented Left over right, Cotton Pickers x 10 IC, Low Slow Squats x 10 IC, Hillbillies x 10 IC.
Pledge

Mosey the long way to the picnic shelter in case of rain for the Thang.

Slaw had mentioned that he was going to use a WOD (workout of the day) if he had the Q so I figured I might recycle a WOD I used a while back. I didn’t really tell them it was a WOD but here’s how it started.
Flutter Kicks x 41 or 42 count right leg
Reverse Crunch x 41 or 42 single count
Run down the hill to the pier and back up to the shelter. I usually try to have a hill climb in my Q’s because I am terrible at hill climbs.
Elbow Plank x 1 minute
Imperial Walkers Squats x 41 or 42 count the squat
Run down the hill to the pier and back up to the shelter.
Goofballs x 41 or 42 count right leg
Hand Release Merkins x 40 single count
Run down the hill to the pier and back up to the shelter.
Travoltas One arm plank moving free arm Staying Alive Style 20 each side
Seal Jacks x 40 single count
Run down the hill to the pier and back up to the shelter.
Werkins x 40 single count
Outlaws Flutter position feet together, make an O 20 in each direction
Run down the hill to the pier and back up to the shelter.
Dying Cockroaches x 41 or 42 right leg
Then I overheard that Seuss would have done Dips so
Dips x 41 or 42.
Mosey back to the flag.
1 minute of Flutter Kicks and Time.
For those who didn’t notice the letters that begin each exercise, it spells Freight’s WODD, extra D for various reasons, some not suitable for publication. I told everyone that none of us would be standing here at Midoriyama without Freight as he was the founder of the AO and has kept it going through the years. As for the 41 or 42 reps, those were guesses of his actual age since he never tells his real age in the nameorama. I thought it would be a good day to recognize Freight as he is going through some changes.

Announcements: Combo Workout in McAdenville on Labor Day combining Mount Hollywood and Sandlot at 7:00 am.
F3 Dads Workout this Saturday at Folsom at 7:00 am with Purple Haze and Ball Joint on Q. Bring the kids.
F3 Gastonia will sponsor JJ5K again this year as we have a grudge match of Sister Act (Canoe) vs. Freight for supremacy in the 40-44 age group. Freight isn’t against a full contact race and SA has many, various injuries already so watch out! See Broke to help with the sponsorship.
We will participate in the ChristmasTown 5K and this will be a Speed For Need event and these are great and every Pax should be there.

Prayer Requests: Praise Report for Madeline Letts successful surgery, Westside’s Dad, Purple Haze’s Dad and Mom, Roscoe’s Father-in-Law and wife, Linus’ Dad, Turtleman and Kids and Teachers returning to school.

9 Pax for a steamy day at Midoriyama. Sarlacc in the daytime! Roscoe too! Many were no doubt afraid of the beatdown that would be applied by the old guy and decided to stay home, go on vacation to Florida, have a 25th wedding anniversary, work late, whatever excuse you got! Blah, blah blah! Let’s go!

Pledge
Warmup: Don Q’s x 5 IC. Right Over Left for a few seconds, Left over Right, discussion of patented or not since no count. Low Slow Squats x 5 IC, Moroccan Night Clubs x 11. Mosey all the way to the Dog Park Hill.

Reverse Pyramid Ouchies
Perform an exercise. The first one was LBC’s x 20, 15, 10, 5, 5, 10, 15, 20 = 100. Run the hill after each set. Yes, that means running the hill 8 times. Due to my lack of having a spreadsheet with me, I had initially omitted the extra 5 reps in the middle but Roscoe and Freight corrected me and got us back on track. 2nd exercise was Merkins, 3rd was Flutter Kicks. 300 Total reps and 24 hill runs! Even though we were in the shade the entire time everyone was very happy to be done with this one!

Run to the far corner of the soccer field. 5 burpees. Run to next corner of the soccer field. 5 burpees, 10 Squats. Run back to the previous corner to stay in the shade. 5 burpees, 10 squats, 15 Freddie Mercuries. Run back to the Dog Park Hill corner. This was where someone said they were not climbing that hill again! Don’t worry, I’m not either! 5 burpees, 10 squats, 15 Freddie Mercuries, 20 CDD’s.

Since time was running low and we were in the shade, I told a story about my cousin Kathy. She passed away and we had her funeral this week. She was only 65 but had some health problems. Her daughter was with her in her last moments and as you could imagine very upset seeing her mother in such serious condition with an ambulance on its way. It was then, my cousin said to her daughter, “I’m fine. Either way, I’m fine”. I think that is a good question for each of us to ask ourselves. Are we fine? Would we be fine if we were having our last moments here on earth? Are we fine where we are with our faith? Are we fine where we are with our families? Are we fine where we are with our relationships? I think it would be a great place to be in our life to be able to say what my sweet, cousin Kathy said! “I’m fine.”

Mosey back to the flag.

Announcements:
Service Project collecting Nail Clippers and Chapstick during June.
2nd F Lunch at Bubbas in Gastonia on 6/24 at 12 noon
Axe Throwing at Mall on 6/26

Prayer Requests: Turtle Man, Linus’ father, Big Pappy’s family, Roscoe’s Father In Law, Traveling Pax, Love Boat’s travels. Broke took us out!

12 Pax showed up at warming Midoriyama for the old man Q. Kinda warm and a little breezy and here we go.
Warmup: SSH x 10 IC, Cotton Pickers x 10 IC, Abe Vigoda x 10 IC, the allegedly patented Right over Left stretch x 5 and then the alledgedly un-patented Left over Right stretch x 5.
Pledge.
Mosey to Dog Park Hill for 22’s. 20 Merkins at the bottom, mosey up the hill for 2 LBC’s, mosey down the hill. 18 merkins, 4 LBC’s and so on until 2 Merkins and 20 LBC’s. The bat flippers crushed it as usual but everyone finished.
Since we are here and have a football. Let’s play frisbee rules football on half of the big soccer field. Plays were made. Touchdowns were scored. No reported injuries. The heat seemed to zap the energy level towards the end so back to the flag. Sister Act would have had at least three penalties if we had a referee! We didn’t keep score but I believe my team won by at least two touchdowns!

Announcements: Remember items for the Service project. Ruck event on May 22nd.

Prayer Requests: Big Pappy, Sister Act’s family, Gumby’s mom, Wojo’s sister, Law Enforcement in Watauga County, EZ Rider’s family friend, Tater Hole and son, Costner family.

Freight took us out.