Fitness, Fellowship, Faith

Author: Dirt (Page 1 of 8)

Is that BOS?

Flintstone, Virus, Latte and BOS were out early getting in 17 miles in preparation for their full marathon in November.  Buckeye and Sargento were out getting in some good miles as well.  Buckeye finished with 18 while Sargento got 17.  He walked the last mile in protest because his training routine only called for 17 that day.  Either way, great work men!

 

It was great to be back in the “House” on a crisp morning.  Things are a bit different in the Denver Region with fewer AO’s and smaller groups.  Sometimes only two for a workout but more typically it’s 4 to 6 PAX.  Some great guys with a few ties to GasHouse.  Whoopee’s name has come up on occasion.  Anyway, on to the work out…….

Seal Jack IC x 20

Imperial Storm Trooper Walkers IC x 20

Eskimo Merkins up to 5

Calf Raises on the stairs to Stowe Park, IC x 20

Mosey to the pavilion for Mater Jane Fonda’s.  Mater is a regular in the Denver region.  When he leads Jane Fonda’s he has the PAX raise their foot on count 1, then hold for count 2 and 3, and down on 4.  Thus Mater Jane Fonda’s IC  x 20,.  Flap Jack and 20 IC on the other side.

At this point I saw a someone getting out of a car on Main Street.  It was a larger person getting out of a silver car.  Since I wasn’t wearing my glasses and couldn’t see well, I thought it might be BOS joining us after his EC run.  It turns out that it was a middle-aged woman.  Sorry for the mix up BOS!

One round of AB Ring of Fire where each PAX present called out an AB exercise of their choice.

Mosey to the shelter on top of the hill.  Dips IC x 5.  Step Ups x 5 each leg OYO.  Rinse and Repeat x 10, 15, 10 and x 5.

Mosey to the track for 5 x 5 Burpees across the width of the field.  Quadraphillia (a Denver Region phrase, it’s NUR to GasHouse) to the end of the field for a Triple Nickle across the length of the field.  Triple Nickle exercises were CDD’s at one end and Jump squats at the other end.

Mosey to the back of the old middle school for Wall sits and Bear Crawls.  Wall sits were with Air Presses and Air Punches.  The Bear Crawl was to the curb and back.  Rinse and repeat for three rounds.

Mosey to the First Baptist Church parking lot for more Mater Jane Fonda’s and another round of Ring of Abs.

Mosey to the steps of the church for another round of Calf Raises.

Mosey to the corner of S Central Ave and Main St for Sparrow Route 66.  Sparrow is a retired Air Force Pilot who hangs in there pretty well for his age.  He still flies small planes out of the Lincolnton Airport.  Rather than starting with one rep at the first station and counting at each station, he does 6 reps at each station.  I asked Tooth fairy what exercise to do and he choose Merkins.

Mosey back to the YANK for COT.

Sorry, I forgot the pledge.

It was great to see everyone again.  Thanks for showing up this morning gentlemen!

Dirt has returned!

6-30-22 Goat Island

Disclaimer

Pledge

Warm Up

Elwoods

Mountain Climbers

Stretch

 

The Work

Mosey to the railroad overpass for Wall Sits w/Marching, Overhead Presses, Punches and Donkey Kicks IC x 20.  Rinse and repeat x 3.  Someone suggested we do marches, air presses and punches at the same time so we tried it.  Mine weren’t pretty!

Mosey towards the B-Ball court and stop along the way for Rocky Balboa IC x 20.  Rinse and repeat x 3

Triple Nickle – Mike Tyson and Peter Parker in the parking lot next to the B-Ball court.

Mosey up the hill.

Break for a long-winded speech by YHC on Graditue and F3.

Mosey down the hill.

Circle up for Domino Merkins.

Head back to the start and stop for more Rocky Balboa’s.

Mosey through the open grass between the apartments and RR tracks, just because it was there, and I always wanted to utilize this area during a workout.

Stop at the RR overpass for more Wall Sits w/Marching, Overhead Presses, and Donkey Kicks IC x 20.  Rinse and repeat x 3.

Stop at the steps for a final round of Calf Raises.  After all, it’s a Dirt workout!  No dirty calves this time.

Time.

Dirt has left the county.  Hope to be back soon!

6-29-22 New Site Q at the Labyrinth

This was my last day to be the Site Q at the Labryrinth before moving to the north country (Denver, NC).  A special thanks to Mabeline for taking over for me.  I don’t think being a Site Q was on his radar when he arrived at the workout, but he stepped up and took it!  Show him some love by volunteering to lead a workout soon.

Thanks to all of the F3 PAX in Gashouse for welcoming me 4 yrs ago.   I never thought I could have fostered such great friendships just by working out with a bunch of like minded guys at 0530, but I did just that.  I apprciate each and every Gashouse PAX out there.

Keep pushing gentlemen!

Warm Up was the usual Seal Jacks, Hill Billy Walkers, merkins and stretching.

Mosey to the park entrance and pay the toll of 20 Big Boy Sit Ups to enter.

We did some crazy Suicide Dora combination that Sister Act did at Martha Rivers Park back in January 2022.  I got plenty of complaints about this routine so I knew it was a good one.  It went something like this…..

Suicide Mosey from the first parking island to the second one.  Do 10 merkins, 20 squats and 30 LBC’s, Mosey back to the start for 2 Burpees.  Rinse and repeat adding the distance of the next parking lot island each round until we get to the final island by the playground.

I believe we had a little time left over for some work under the picnic shelter.

Mosey back to the start.

Hope to see everyone again soon.

Dirt

 

 

 

6-28-2022 The Storm

Termite, Big Orange Shoes (BOS) and I got in some EC before the boot camp.  BOS and I did the usual route while Termite said he was going to do 5-6 miles.

Eight PAX showed up in the gloom at The Storm.

 

Pledge

Disclaimer

 

Warm up

Seal Jacks IC x 20

Mountain Climbers IC x 20

Toy soldiers IC x 20

 

The Work

This is a routine that Breaker Breaker did the first year I participated with F3.  Mosey around the practice field stopping at each corner for 5 Burpees at the first corner, 20 LBC’s at the second corner, 30 squats at the third corner and 20 Dips at the fourth corner.  Rinse and repeat x 5.  One last lap for an escalator around the practice field.

Mosey to the side of the school for 10 Step Ups each leg, 10 reverse grip inclined Merkins and 10 American Hammers counting one side.  Rinse and Repeat for 3 rounds total.

Mosey back to the flag for a little stretching.

 

Announcements:

Convergence on 7/16 at Folsom

Tubing on 7/30

 

Prayer Requests:

Turtle Man

BOS’ daughter who is traveling to Europe.

Sargento’s friend who is going through chemotherapy.

Sandman and his M. Cancer and Covid.

It’s Monday and my calves are still sore

I got out of my car to greet EZ Rider this morning (6/27/22) at the Sandlot and he said his calves were still sore from the workout downtown on 6/24/22.  To be honest, my calves were still sore too!  Who was the jack leg who called out so many Calf Raises last Friday?  Here is how it went……

Warm Up

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

A bit of stretching

LBC’s IC x 20

 

The Real Work

Mosey to the parking lot between the PITA Wheel and St. Mark’s Episcopal for Lazy Dora.  100 Merkins alternating between the partners in sets of 10.  200 LBC’s alternating between the partners in sets of 20 and 30 squats alternating between partners in sets of 30.  The partner who isn’t working holds plank, legs at 6” and Al Gore while not working.

Eskimo Merkins up to 7.

Mosey to the steps of the old courthouse for Dirty Calves.  6 sets of double count Calf Raises IC x 20.  That ought to make them good and sore for a while!  Camelia confirmed his Dirty Calves to me on Saturday.  Glad I could help Camelia.

Mosey across 74 to the wall at St. Stephens AME Zion for 5 Dips and 5 Step Ups each leg.  Rinse and Repeat x 10, 15 and 20.

Mosey across South Street for Ring of Abs in the open parking lot at the corner.  This was a good routine with 13 PAX present.  Each PAX calls an AB exercise x 10 one after another as fast as we can go.  Great pace this morning gentlemen!

Mosey back to the pavilion for Reverse Grip Inclined Merkins IC x 10

Time

It was a pleasure to lead this morning gentlemen.  Thanks for showing up to make each other better men!

Dirt

Gashouse 6-11-22

Welcome Tyler Lewis, F3 name Murtaugh as in Detective Murtaugh from the Leathal Weapon franchise.

Warm Up

Seal Jacks IC x 20

HillBilly Walkers IC x 20

Overhead Claps IC X 20

Elwoods IC x 20  Thanks for bring these to The Sandlot last Monday Flintstone!

Four split off for bootcamp and went with me.  The rest went with Flintstone for Pain Lab.

Mosey to the corner of Garrison and Churchill for Monkey Humpers and Goof Balls IC x 20.

Mosey to the back parking lot of the library.  Incline Planks and shuffle to the right around the tree.  Shuffle to the left around the tree.  Thanks for this idea, Roscoe!

Mosey out to Garrison for Monkey Humpers and Goof Balls IC x 20.

Mosey to the book drop area in front of the library.  Wall sit while PAX runs around the drop area one at a time.

Mosey to First Presbyterian for ring of abs where Short Sale gave a clinic on various core exercises.

Mosey to Grier Middle School for 11’s.  One Peter Paker at on end of the parking lot and 10 Parker Peters at the other end.

Triple Nickle with Dimond Merkins and Jump Squats.

Head back to the flag and where Flintstone finished up with Core work.

Enjoyed the Q gentlemen.

5-30-22 Mt Hollywood – Memorial Day

Four Pax showed up at 0530 on Memorial Day at Mt. Hollywood for a good work out and to honor those men and women who sacrificed their lives for our freedom.  I asked if anyone had a relative who died in the armed forces, and no one spoke up.  I mentioned my great uncle, Melvin Cain who died in WWII.  I remember going to the cemetery on Memorial Day each year to see the flag and plaque that was displayed to honor him.  Thanks to all the Gold Star families out there who miss their loved ones dearly.  We all are eternally in their debt.

Below is a list of each major war the US has been involved with and the number of combat deaths.  Some of the numbers may surprise you.

American Revolution     8,000

War of 1812     2,260

Mexican American War      1,733

American Civil War

Union Casualties     140,414

Confederate Casualties     94,000

This was 2.1% of the total population of the US at the time.

 

Spanish American War     385

WWI      53,402

WWII      291,557

Korean War      33,686

Vietnam War      47,434

Gulf War     149

Iraq      3,519

Afghanistan      1,910

Four of us enjoyed discussing these numbers and the sacrifice of the individuals above.  We live in the greatest country on the planet.  We aren’t perfect, but I appreciate the freedoms we have because of the individuals above who loved this country more than themselves.

Thanks guys.

Dirt

 

 

The Sandlot – 5/23/22

Disclaimer

Pledge

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

Low Slow Squats IC x 15

Mosey to the park entrance for Domino Merkins.

Mosey to the wall by the vacant bank for Dips IC x 10 and Step Ups each leg x 10 OYO.  Rinse and repeat X 15.

Mosey to the Wells Fargo ATM for a few rounds of Circle of Burpees.

Mosey to the wall in front of the discount furniture store.  Wall Sit with Over Head Presses.

Mosey to the Food Lion parking lot for Rugby Sprints.  Each PAX took a turn leading an exercise.  Nice work by Wonder who lead an exercise for his first time.

Mosey back to the furniture store for Wall Sits and Marching.

Mosey to Planet Fitness for 5 Burpees.

Mosey back to the flag and 1 lap around Pelicans.

Great work today Gentlemen!

Dirt

Doppler Effect at The Fighting Yank – 5/9/22

Disclaimer – No FNG’s

Warm Up

Seal Jacks IC x 20

Imperial Walkers IC x 20

Grass Pickers IC x 15

Abe Vigoda IC X 15

 

Mosey to The Fighting Yank statue for Bulgarian Squats and Dips x10 OYO.

Rinse and repeat x 15 and x 20.

Mosey along Mill St stopping at every third parking space to do 1 burpee.

Mosey to the corner of Hawthorne and Airline for 50 squats.

Mosey Along Airline St stopping at every third parking space to do 1 burpee.

We got caught by a train before crossing the tracks, so we did 50 Monkey Humpers, Eskimo Merkins and 5 Burpees, while we waited for it to pass.  I thought this was a good time to explain the Doppler Effect since we experienced it firsthand with the train horn.  I asked why the horn seemed to change pitch as it approach and Nutria was the first to respond.  Good explanation Nutria.

Mosey to the corner of Main and Catawba for 20 Goofballs IC for the Webcam.

Mosey along Catawba St to the new construction site where we did Domino Merkins.

Mosey to the police station for Dora 1-2-3.

100 Merkins

200 Squats

300 LBCs.

The timer to switch partners was a NUR to the far entrance to the parking lot and Mosey back.

Mosey to the old Southpoint Family Practice building for 5 x 5 Burpees.  Rebar mentioned that he was experiencing the Dopler Effect with his burpees since they were slowing down, just as sound waves expanding from a train horn going away from you.

Lunge Walk along the road where Buckeye used to have his store.  Lunge walk and mosey along this street.  (It wasn’t marked on Google Maps)

Mosey back to Catawba and Main for 20 Seal Jacks IC for the webcam.  Nice job by Rebar whohad to modify this routine.  He hopped on one foot so he wouldn’t re-infure is other foot.  Try it, it’s harder than you think.

Mosey to the steps at The Yank for Flutter Kicks and American Hammers.

Time

Pledge

Tequila Sunrise 4/29/22

Q Fail.  I’m late.  As I run up from EC, I see the group take off towards the track.  I get their attention and we circle up on the playground.

Disclaimer

Pledge

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

Eskimo Merkins IC up to 8

Mosey towards the tennis courts and stop along the curb.  Assume plank position, shuffle left, stop and do 3 Incline Merkins.  Shuffle right, rinse and repeat.  Shuffle left, rinse and repeat.

Mosey to the American Legion where we did 22 Merkins, Big Boy Sit Ups and Monkey Humprer.

Mosey towards the old middle school stopping at the ball field to do 25 Squats IC.  Mosey to Oak street where we did 20 Peter Parkers IC.  Mosey to the old middle school.

Here we did a Figure 8 pattern on the front sidewalks.

Round 1:  30 Flutter Kicks and one end and 30 LBC’ at the other.  Two Burpees each time you pass the center.  Rinse and Repeat.

Round 2:  20 Tiger Squats at one end and 50 Calf Raises at the other.  Two Burpees each time you pass the center.  Rinse and Repeat.

Head back to the flag stopping to do the Peter Parkers and Squats.  Stop at the American Legion for 22 Merkins.

Head back to the flag just in time to do 5 Burpees for a train.

Thanks for following me today gentlemen.

Dirt

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