Author: Dirt (Page 5 of 8)

When Flintstone rolls up to Pelicans on Neal Hawkins Road, he usually parks around back where it is very dark.  Today was no different.  Flintstone ran EC with Watts Up, EZ Rider and I so I knew he was back there changing his shoes and shirt before the boot camp work out.  There was a light reflecting off his car and from my position in the front parking, without my glasses it looked like he was still back there.  I knew it was getting close to 5:30 so I hollered out “Come on Flintstone, It’s time.”  I heard a voice from behind me say, “I’m right here, Dirt.”  The PAX who were present had a good laugh at that.  I found out long ago the we need to be able to laugh at ourselves and this was another opportunity for me to do so.  Unfortunately, I find myself in this position all too often.  I hope you can laugh at yourself as well.

No FNG’s so the usual disclaimer.  Don’t hurt yourself, make it harder if you want or easier if you want.

Pledge

Warm Up:

Seal Jacks IC x 20

Hill Billy Walkers IC x 10

Plank Jack IC x 20

Mosey to the entrance of the park and do 8 Count Body Builders x 5

Mosey to the far end of the parking lot stopping at each light to do 5 Diamond Merkins. This was getting tough by the time we got to the end of the entrance road.

Suicide Ladder

A shuttle run with an exercise set after each return to the starting line. After each full shuttle run the exercise count goes up by five reps.

1^st Round

Flutter Kicks (count 1 leg) x 5, 10, 15 (90 total reps)

Merkins x 5, 10, 15 (90 total reps)

Tiger Squats x 5, 10, 15 (90 total reps) These kind of turned into regular squats after a while.

2^nd Round

American Hammers 10, 20, 30 (180 total reps)

Almost time so we will do Monkey Humpers (120 total) as we Mosey Back to the flag.

Good work this morning gentlemen.

Announcements:

Strides of March is this Saturday March 6^th.  See Short Sale’s Pre Blast to sign up.

The Mortimer and P200 are coming up quickly.

The PT test will be at Gas House on 3/27.

Prayer Requests:

Watts Up has a job interview on Thursday.

EZ Rider’s family

Joey Denton a friend of Stinky Bird was in a serious car wreck

We had an FNG for the Christmas edition of The Sandlot this morning.  Welcome Stephen Navatta who is now known as Folgers.  He moved here 7 years ago from New Jersey and his Jersey accent was prevalent.  He has an F3 friend there who EH’d him to come out this morning.  He mentioned F3 to his doctor who has been a PAX since before F3 was in Gastonia.  Folgers mentioned his name but nobody recognized it.  Oh well onto the workout……..

Long disclaimer for the FNG and a review of the F3 Principles

Pledge

Warm Up

Seal Jacks IC to the tune of Rudolf The Red Nosed Reindeer since there is a seal in the original claymation production.  Thanks to Stroganoff for carrying the lyrics as I was getting tired and couldn’t remember them towards the end.  I guess it’s been awhile since I sang it with my kids, after all, my youngest is 25 yrs old.

Toy Solders IC x 15 for “The Nutcraker” ballet.

Russian Solders IC x 15 for Pyotr Tchaikovsky who composed “The Nutcracker”.  EC to Stroganoff for knowing who composed it.

Mosey to Bethlehem and stop at the first inn.  Performed 2 burpees as we asked if there was room at the inn.  The innkeeper wasn’t impressed so he told us to move on.

Four burpees at the second inn with the same results.

Six burpees at the third inn with the same results.

Eight burpees at the fourth inn with the same results.

Finally, 10 burpees at the fifth inn and the inn keeper said we could stay in his barn.  Here we found ourselves at the concession building in between the baseball fields.  YHC called sets of animal related exercises to represent all of the animals in the stable.  We did sets of:

Bear crawls, calf raises, stork squats (one legged squats), alligator merkins, dying cockroaches, donkey kicks and monkey humpers.

Sometime during our second set, our FNG spewed.  When asked if everything was OK, he replied that it was just his morning coffee, thus his F3 name, “Folgers”.  Stinky Bird showed his true colors by accompanying Folgers back to the start.  Thanks for taking good care of him, Stinky.

Finally it’s time to “push” for child birth.  We assumed a leaning stance against a solid object and pushed for approximately a minute.  Flap Jack for another minute.

Since the shepherds were abiding the flocks when the Savior was born, Flintstone volunteered to be our shepherd.  The rest of the flock scattered while he gathered us up by “tagging” each PAX.  Once tagged, we dropped and did 100 LBC’s.  Thanks for volunteering Flintstone.  Hasn’t anyone told you never to volunteer?

We then assumed the role of the Wise Men.  I know it’s a stretch for this lot but, as Ross Perot used to say, “Stick with me here”.   We finished out the time by moseying through the countryside searching for the Christ child.  We had to pay tolls at borders, to kings and to thieves along the way for passage.  The toll at each stop was 10 merkins, 20 squats and 30 flutterkicks.  Once the child was located we were so excited that we sprinted from the park entrance back to the flag.

Thanks for participating today gentlemen.

Dirt