Author: Def Leppard (Page 9 of 17)

13 strong men including our young, Gen X-er Freight who will soon turn 40, so Happy Birthday to him as he showed up at his last workout in his thirties. I was hoping for a cooler afternoon for the Pax and myself but it’s still kind of warm at the region’s premier afternoon JV workout. Held outside, rain or shine, hot or cold, so let’s go!

Warm Up. SSH x 10 IC, Don Q’s x 10 IC, Hillbillies x 10 IC, 22 Single Count Merkins for the Vets called by our own crusty, old veteran Oompa Loompa (war daddy). Thanks Oomp!
Pledge to the flag. Merica.

Mosey to the small soccer field. Get a coupon (block or 2 bricks) and line up along the baseline.
Quarter Pounder with Cheese.
Run with your coupon 25 yards to the cone, 25 single count Merkins. Nur back. Run 50 yards to the next cone with your coupon, 50 Squats. Nur back. Run 75 yards with your coupon, 75 Mountain Climbers. Nur back. Run 100 yards, 100 SSH. Nur back. Distances may have been exaggerated for effect.

Coupon work. Everyone circle up and do Curls until Slaw can’t do anymore. I was counting on the fact that he had a heavy block and he had been out of town so this wouldn’t take too long but the old guy kept cranking way past when everyone else had to stop. Suns out, Guns out! Nice work Slaw! On your six for “Chest Presses” which I mistakenly called something like “trespasses” which immediately led to Freight reciting some version of the The Lord’s Prayer about forgiving our “trespasses” as we forgive those who “trespass” or “chest press” against us. Next was everyone’s favorite. We did Curls again, but this time as long as Sister Act was quiet! He churned away but eventually the need to provide “commentary and instruction” was too much and he stopped the curls and resumed his discussions. Watts-up and I decided our arms and chest were big enough so we put up the blocks.

Mosey to softball field #2 and a previously, unused hill on the 3rd base side. Partner Up, run down the steep, long hill and back up, then Booyah Merkins x 7 in cadence, yes I said in cadence. We repeated this 3 times. Dudes were getting it done!

Mosey to a shady tree between the softball fields for BLIMPS. 10 Burpess, run to another shade tree, 20 Lunges, run back to the other shade tree, 30 Imperial Walkers, run back, 40 Merkins then 50 Plank Jacks, run back for 60 squats.

I discussed my Word for 2019: ACCELERATE. I listed where I thought I stood in several areas as I tried to ACCELERATE. This is where I reminded everyone that this week’s Q Source topic is CANDOR. I had to admit that I have to say to myself to be better and do better if I am to ACCELERATE in 2019. Each of us should ask ourselves if we are improving or accelerating in our fitness, fellowship and faith and if the answer is no or even maybe, we should focus on what we can do to get better for those around us.
Mosey back to the flag.

Announcements
Huckleberry issued a 40 day challenge beginning Sept. 3rd.
Mt. Hollywood at regular time of 5:30 am on Labor Day
Labor Day Murph at Marthas at 7 am
Huckleberry issued a 40 day challenge beginning Sept. 3rd.
911 Memorial Stair Climb, Sept. 14th opening Ceremony 8:15 am
Stop Soldier Suicide 10K/5K with Speed for Need in Belmont, Sept. 21st 7:30 am
JJ5K Trail Race in Stanley, Sept. 28th 9:00 am
Ragnar Trail Run Oct. 5th
Tuna 200 Oct. 25th – 26th
Christmastown 5K, Nov. 30th 6 pm

Prayer Requests
Dry Rub’s Step mom passed away in Missouri
Boy named Asher with cancer, friend of Madoff’s family
Travel plans for many Pax
COT
Broke took us out!

It was a typical hot, summer afternoon at Midoriyama. 10 men showed to get better. Let’s go.
Warmup
SSH x 10 IC
Right foot over Left and stretch to touch the toes 5 times.
Left foot over Right and stretch to touch the toes 5 times.
Cotton Pickers x 10 IC
Moroccan Night Clubs x 10 IC
Pledge
Mosey to the entrance of the park for Squats before we cross the road to the new path area. Count off to verify 10 strong. Mosey across the road to what I call the Cul de Sac. A paved section of new path that goes about 200 feet and ends just below the parking lot.
Partner Up for 5 and Dime (I made that part up but borrowed the routine from Stroganoff)
P1 does Flutters while P2 runs to the corner of the parking lot (shade) for 10 merkins. Switch until each partner completes 3 rounds (was supposed to be 5 but time was short).
Repeat with P1 doing Squats but continuing the 10 Merkins after the run and switching for 3 rounds.
Repeat with P1 doing Freddie Mercuries but continuing the 10 Merkins after the run and switching for 3 rounds.

Mosey back across the street to the picnic shelter for half of 80 D’s I guess this would be 40 D’s. 10 Dips IC called by SA, 10 Hello Dollies IC called by Slaw, 10 Dying Cockroaches IC called by Blart and 10 Derkins IC called by Broke.

Mosey past the new Pump Track. Didn’t see Medicine Woman but he has been there lately. Mosey across some rugged terrain and come out behind Softball field #1. Catch our breath and mosey to the right field side where a new hill awaits.
Mosey down the hill, sprint (or mosey) back up the hill and perform 10 oblique crunches right side and 10 oblique crunches left side and repeat I think we did this 4 times.

While we had a bit of shade, I asked for the F3 Mission and Blart recited it. To plant, grow and serve small workout groups for men for the invigoration of male community leadership. Leadership is the mission. I asked each man to think about where he needs to be leading. In F3, it starts with showing up and then Qing a workout and then possibly leading as a Site Q but you are missing the mission if you are not leading anything.

Mosey back to the flag.

Announcements (Get out and support our events)
Pizza Man’s Remembrance Walk/Run on Saturday, August 17th 10 am at Rankin Lake park
Stop Soldier Suicide 10K/5K in Belmont on Saturday, September 21st
JJ5k in Stanley at Common Ground Trail on Saturday, September 28th
Ragnar Trail Run Saturday, October 5th
Tuna 200 October 25th – 26th
Christmas Town 5K Saturday, November 30th

Prayer Requests
My wife’s surgery in September
Big Pappy’s family
Each man’s silent concerns
COT
Blart took us out. Thanks Blart!

*NMM We got in 2 miles and a bunch of reps. Maybe a little too many Merkins for my liking but everyone got better. Thanks to all of the guys who posted. Thanks to Broke for picking up the six today. Thanks to SA for pushing everyone in own his special way. Thanks to Big Pappy for coming out to push on a hot day when he had a lot on his mind. Great to see Vanilla Ice showing in Gastonia as he has been posting in Lake Wylie for about a month. Slaw should not have worn a white shirt. I believe I saw Dr. Seuss sweating! CPAP and Tater Hole were pushing the rock today.

We pulled up to Midoriyama and it was raining. This has happened before and we just proceeded with our planned workout but the lightning and thunder forced us to move our little party to the picnic shelter. Pockets had the Q but planned on using parts of the vast expanse normally available to us so I told him I would come up with something while the storm raged around us. A completely soaked Swimmer joined us after surviving a rain-shortened mountain bike ride. No Blart or Slaw. I guess a little rain scared them off! Let’s go!
Warm Up
SSH x 10 IC
Moroccan Night Clubs x 10
Don Q’s x 10 IC
Low Slow Squats x 10 IC
The Thang
In Cadence exercises all x 15. It went something like this with various Pax calling cadence.
Tempo Merkins, LBC’s, Squats, Regular Merkins, Step Ups, Dips, Flutter Kicks, Stagger Merkins (Right hand forward), LBFC’s, Calf Raises, Stagger Merkins (Left hand forward), High Knees, Imperial Walkers, Irkins, Jump Squats, More Dips, Goofballs, Derkins, Dying Cockroaches, More Step Ups, Nolan Ryans (right), Nolan Ryans (left), Imperial Walker Squats, Monkey Humpers, American Hammers, CDD’s and 15 Burpees OYO. I may have missed a few in there but the goal was to work all the muscles and we did. I hoped to be able to run a few laps between the exercises but it never seemed safe enough to allow that so we didn’t take that chance. Great work from all the guys.
Announcements
This Saturday, August 3rd at 6 p.m. is Tool Time’s going away party at Sargentos.
Saturday, August 17th at 10 am at Rankin Lake, Pizza Man’s family having a walk in memory of his niece.
September 21st Stop Soldier Suicide 10K/5K with Speed for Need, Pizza Man would like to find a veteran for SFN to push.
September 28th JJ5K Trail Run see Sister Act if you or your business would like a sponsorship on the shirts.
October 5th Ragnar Trail Run
October 26th-27th Tuna 200 Relay
October 26th Ocean Isle Half Marathon

I had a word about being strong and asked each guy who do you need to be strong for? It could be your wife, child, parent, neighbor, friend or coworker but there will always be a need for someone to be strong. Physically, mentally, emotionally and spiritually strong. We need to work to be ready to be that guy who can be strong and lead when called upon!

COT Ashhhhhh Pond took us out!

Midoriyama 06/06/19
Warm, breezy day at Gastonia’s premier afternoon workout and 12 rock pushers post for some work.
Warmup
Goofballs x 10 IC
Don Q’s x 10 IC
Moroccan Night Clubs x 10 IC
Pledge
Grab a Block from Slaw’s truck
Curls x 30
On Your six Chest Press x 30
Shrugs x 30
Repeat then repeat again for a total of 3 sets.
Mosey to the big soccer field at the back right of the park to find some shade.
I announced The Cooper.
10 Burpees, 10 Squats, 10 Merkins, lap around half of the soccer field, then 9,9,9 lap all the way down to 1,1,1 lap.
Defib was a blur and Sister Act right behind him with Slaw, Tiger and Freight not far behind. I think everyone completed it and it was a tough one. I am not a big fan of the Burpee and I am kinda infamous for my Merkin “form” but I know Slaw and Sister Act are fond of these things so I tried to make them happy with the workout today.
While we caught our breath, I talked about a power lifter from Scotland named Stuart Wadley who had an illness and couldn’t compete anymore and got very depressed and thought of ending his life. He eventually sought and got the help he needed and now works with an organization similar to F3 that encourages men to be upfront and honest with other men and get the support that we all need. I talked about how none of us would push as hard without the others to encourage us. Defib reminded us to reach out to the Kotters that we all know need to be around our F3 group. We moseyed back to the flag.
Announcements: 2nd F Friday at the Station in Belmont at 5:00 pm, Tubing on June 22nd, 2nd Team possibility for Tuna 200 in October, Ragnar Trail run teams being formed for October 5th, Supplies for a local school program.
Prayer Requests: I hope he doesn’t mind me sharing this but Sidecar shared a great reminder about patience. He was in a hurry to get somewhere and things seemed to be happening to slow him down. Something tearing up and slow drivers in the way and he took a deep breath and was reminded to have patience. That is a good lesson for us all to remember. Tater Hole going through some things. Slaw, Defib and Stroganoff (and maybe others) have daughter’s graduating high school. Oompa’s family in the loss of his mother. Several of our guys (Lil Sweet and Blart) traveling.
COT Slaw took us out!
*NMM We wound up with 55 Burpees, 55 Squats and 55 Merkins after the block work and over 2 miles. Slaw, myself, Sister Act and Defib doubling up today after running the Pub this morning. You decide who the weak link is in that group (Hint: rhymes with Peppered). Termite doubling up on the Bootcamp workouts today which is always tough. CPAP and Tater Hole have both been pushing hard lately. Great work by all the guys!