Author: Defib (Page 15 of 16)

10 gathered in the afternoon haze for Defib’s inaugural Q at Midoriyama.

No FNGs so standard disclaimer given with emphasis on Q’s ignorance.  Prior to start there were at least 3 trains that rumbled past the AO with Slaw complaining about not getting Burpees in so the warmup began with 3 Burpees OYO followed by the pledge.  Warmup continued with:

19 SSH

16 Don Quixote

13 LBC

The Thang:  YHC explained that F3 workouts were founded on the basis of a bootcamp style workout which includes a mixture of running and strength based exercises.  Again disclaimer was given that I have no military experience but I did watch Full Metal Jacket again last night for inspiration.

FYI Bootcamp is spelled:

B urpee

O verhead Press

O utlaw

T empo Merkin

C DD

A merican Hammer

M erkin

P eter Parker

The pax started at the flag and ran to 8 various corners of the parking lot to perform each of these as a group in cadence.  Bootcamp is notorious for continually getting harder and pushing men to their breaking point.  In that vein the workout commenced with the first “week” of bootcamp 5 reps each, second 10, third “week” 15 each and final “week” 20.  Mumble Chatter ensued and was persistent but tampered off when Pax hit 20 burpees.  Finished with 3 minutes of Mary with 10 WW I Situps, 10 LBC, 10 dying cockroaches, and to many flutter kicks from Tool Time and finally 22 for the vets.

Time

Announcements: This weekend CSPAN will quest Q our convergence at the Yank – No Gashouse AO Saturday.  Also there will be ruck at 5:30 for extra credit.

Prayer Requests – Freight shared a story of an F3 brother in Tennessee whose son (age 5) has terminal brain cancer.  Pray for understanding and strength as this family has accepted God’s will.  This is a reminder that we are not in control and as leaders in our community sometimes its hard to not force our will on things and accept what God has planned for us.  Remember the best leaders are good listeners.

As always it was an honor to lead today.  Until next time Defib OUT

The pax strolled in through the gloom in a near catatonic state this morning.  8 of us braved the near perfect weather for an early morning beatdown.  Despite my clear warning (disclaimer) that I am not a professional and the pax should immediately get back in their cars no one was biting.

Warm-up – all IC

SSH x 20

Moroccan NC x 25

Imperial Walkers x 20

LBC x20

Merkins x10

Mountain Climbers x15

Pledge

The Thang – mosey to KFC to claim a coupon (rock) from the garden.  Disclaimer number two given by YHC – “choose wisely”.  Mosey to Martha’s parking lot and circle up.  The pax then performed the following three sets of exercises: Curls, Tricep Curls, Overhead Press, Front Raises, Squats and American Hammers all with coupon.  After each set we did one lap around parking lot (a real crowd pleaser).  All exercises done IC.  Set one 1 was 10reps, Set 2 was 15reps  and set 3 was 20reps.  (Pax were quick to pick up pattern and stopped Q from mindlessly counting during some exercises)  After three sets and three laps we partnered up for Greta 1,2,3 (Doras evil twin who plays with rocks).  Typical Dora but with coupon – partner 1 runs across parking lot and leaves rock then runs back while partner 2 performs exercises.  Partner 2 then runs collects rock and runs back. – Rinse and Repeat.  Each team to perform in aggregate – 50 Blockees (omaha to 25), 100 Overhead Presses, 200 Curls. – Time!

Mosey back return rocks and circle up – Apologies to Mary which I planned for but ran out of time

Announcements – This Saturday Dr. Feelgood is organizing second F at community garden – Helpers including 2.0s welcome.  Other announcements in newsletter – check email – went out yesterday

Prayer requests for Dipstick’s family down in Myrtle Beach – a GoFundMe page has been set up for his family – see twitter

As always it was my honor to serve – Until next time – Defib out

Five strong runners posted in the gloom Thursday for our weekly run.  Well four initially then out of the darkness emerged Monk running down the road to the workout.  Nice EC from Monk who probably ran 10 this morning.

Disclaimer served as a warning and warm-up…lets Mosey

We set out toward Leonard and thru the neighborhood to Stroupe then over to New Hope and up to Hudson for return back to Hoffman and Publix.  Although YHC thought this would be 4.7 it turned out to be only 4.2 so EC around Duke and back to Publix for 4.8 was enough for me yet Stroganoff had other ideas needing to mentally complete 5 miles he circled the building to complete 5 miles.

Not a whole lot of mumble chatter for the morning – must have been the realization that the Palmetto 200 is real and will be here before you know it.  Strong work by all!

Ended with announcements (Burpeethon 4/29/17) and prayer requests (coworker of Monk’s going through some health issues ) were lifted up.

After COT we all got in our cars to go home except for Monk who kept on running – home – strong work Monk way to push!

As always it was my honor and pleasure to lead!

Until next time – Defib Out

5 brave souls showed up for a Defib running beatdown at the pub Thursday morning. Gastone, Whoopee and Monk arrived for warm-up with Stroganoff running to the pub (big mistake) arriving just in time.  Warmup was Whoopee style with 20 SSH at double speed.  Then off the races.  The group managed the route below (see link) in 44 mins.   Would have been faster had it not been for Gastone trying to roll downhill for a short segment.  Unfortunately a crack in the sidewalk took the big man down but barely slowed him as he dropped, rolled and immediately popped up to keep on running!  Strong work Gastone.

Prayer Requests for Monk’s student dealing with medical issues and Feelgood’s Family

Really great work and prep for the Palmetto 200.  As always it was my honor to lead

Copy this link to view route: https://connect.garmin.com/modern/activity/1523133003#.WHi5vM4vS_A.email

As the nearly full moon was hidden from view and the fog was collecting 5 #HIM posted at Martha’s for an early morning beatdown.  Not a whole lot of mumble chatter – typical for a Monday but the few faithful that were there got their money’s worth.

Warm-up:

SSH x 25

Don Quixote x 20

Imperial Walkers x 20

Merkins x 12

LBC x 20

Pledge

The Thang:  Mosey to the shelter with picnic tables.  YHC pulls out his phone to reveal a new app that keeps time for a 30 minute Tabata style workout.  The workout consisted of 30 second intervals AMAP followed by 20 seconds of rest.  We performed three cycles with each cycle having three sets of three different exercises

First Cycle – Chest/Triceps – Three sets of:

Derkins

Dips

Merkins

Second Cycle – Core – performed with hands on bench – Three sets of:

Peter Parker

Parker Peter

Mountain climbers

Third Cycle – Abs – Three sets of:

LBC

Sit to Stand

Plank Jacks

After the Tabata beatdown we moseyed to the wall for two sets of Donkey kicks x12

The Pax performed without fail and all were sufficiently spent so we moseyed back to Pelicans to wrap up

Announcements: Convergence on Saturday – Single AO this Saturday at the Schiele.  Bring a Toy for Operation Sweet Tooth

Prayer Requests: T-Square and family, Pax in general to stand up to Sad Clown and push through holidays which can be quite hard for those who have experienced loss during the year.

As always it was my honor and pleasure to serve

Defib out- Shock On

7 Brave souls fought off the urge to fartsack on this beautiful fall morning.  Pax straggled in one by one with a “new” face from Rock Hill in the mix – Vuvuzela.  I thought perhaps we may have an attempted coup on the ghost flag (which is at the gas house today) but actually just a friendly fire invite from DDC.

Began workout with pledge and disclaimer then moseyed to picnic tables for warmup.

Warmup:

SSHx 20

Don Quixote x15

Imperial Walker x 15

Mountain Climbers x 15

Merkins x 10

LBC x 20

Toy soldiers x 10

Thang:Although I was tempted to run for an hour straight with temps approaching 60 and not a cloud in sky I decided that except for Keesh (who had just run 10 before the workout) that we would probably have a coup on our hands therefore the moseying was broken up into 4 venues around Belmont

First stop-  Belmont Middle School for some wall work 2 sets of each of the following:

Wall sits with 25 Moroccan NC, 10 Donkey Kicks, 10 Hip Slappers

Second venue: Davis Park to rattle the bleachers with 2 sets of the following:

Dips x 15,  Step ups right then left 15 each, Derkins x 10

Third Stop: the outfield(ok so this wasn’t exactly a great distance away) – for some ab work 3 sets of lounge walking to 5 different exercises – 10 Freddie Mercury, 20 American Hammers, 30 LBC, 40 Flutter kicks and 50 Mountain Climbers

Finally Mosey back to school ball field to do some starfish work – Merkins in center with Squats, Dying Cockroaches, Bobby Hurleys, and SSH on points – apparently this was a “special ” starfish with only 4 arms.  We did 15 seconds AMAP at each station.  Fortunately for the pax (?unfortunately) we ran out of time otherwise we were to increase by 15 seconds at each station until getting to 1 miniute of each.

Therefore – back to home base for COT and namorama.

Announcements: CSAUP sign up for Climb (Nov 11, 12)

Prayer Requests:

Floppy Disc’s M about to have surgery, Bandit’s family, Friend battling cancer

Hope all have great weekend – As always the pleasure/honor was mine to lead this morning.

Defib

The pax arrived slowly and with sand still in eyes (especially YHC) to fight off the sleep monster and post in the gloom.  Not a lot of mumble chatter so off we went.  As best as I can recall it went something like this:

Warmup:

SSH 25

Don Quixote x 15

MNC 25

LBCsx15

Merkins 10

Mountain Climbers 10

Pledge

The Thang:

Mosey to Marthas parking lot for round of 11 with Merkins and Flutter kicks but instead of running we lounge walked.  Then Mosey to concession stand for modified Dora.  Partner up to complete sets of Merkins, LBCs, and Squats  – but instead of counting these alternating partners each ran to two sets of garbage cans where we did 5 Burpees at the close cans and then 10 Burpees at the far cans x3 for a total of 45 Burpees.  Finally mosey to wall and finished with some Hip Slappers and Donkey Kicks before moseying back for COT and Namorama

As always it was an honor to serve…. Until next time

Defib

6 PAX looking to fight off summer doldrums crawled out of bed Monday morning to run down their fears of falling flat.  Luckily YHC was ready with a run route which would provide a worthy challenge.

After a brief warm-up – 15 SSH, 15 Toy Soldiers, 10 Flutter kicks – we set out to mosey for nearly 40 minutes and cover over 4 miles.  We ran down Eagle drive and nearly succumbed to a last minute request to ditch the run for a splash in a neighborhood pool.  The Pax carried on to Lower Armstrong where we were met with low visibility and constant onslaught of cars trying their best to thwart our efforts to stay calm in the dark.  We meandered back to the Storm with time to spare so at the urging of Whoopee we ran up the hill to the eye of the Storm.  Thanks Whoopee for the great last minute push!

Great to see the PAX hang in there for a tough run – great work –

As always the pleasure was mine –

Until next time

DeFib