Author: Flintstone (Page 15 of 23)

6 strong at The Bunker and 11 total with the Yank made for a solid showing, considering we were short a couple Site Qs and Gashouse had the PT Test that brought out a number of Yank regulars.  Besides, it wasn’t going to be a quiet beatdown with Tool Time around.  Here’s what I remember:

We went down to the Bunker to get things kicked off, and Skull Candy came cruising in.  The Bunker looked like an overturned toy box with fun just waiting to be had.

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Cotton Pickers (IC)
• 10 x Hillbilly Walkers (IC)
• 5 x Burpees (OYO)
• 10 x Dying Cockroaches (IC)
• 10 x Mountain Climbers (IC)
• 10 x Mike Tysons (IC)

5 bootcampers left, and we had 6 to stick around.  We also had 6 stations planned.  YHC obviously knew what he was doing.  We ran through the following circuit 3 times:

Stations:

• 45 seconds on / 15 second rest & move
  • Squat Thrusters (44 lbs kb or cinder block)
  • American Hammers (30 lbs kb or bricks)
  • Plank pull throughs (cinder block)
  • Tricep Extensions (18 lbs kb or bricks)
  • Double Crunches (18 lbs kb or bricks)
  • Curls (35 lbs kb or cinder block)

Partner Work:

• Partner 1
  • Pick up something heavy from a station, carry it up the stairs and down the ramp
• Partner 2
  • Jump rope until Partner 1 returns
• Switch & Repeato

Mosey up the ramp and back to Main St for

• Monkey Humpers IC (10 in round 1, 15 in round 2, 20 in round 3)

Hammers were slow and a little crazy with the 30 lbs kettlebell.  Lots of work stabilizing the core.  Was glad to have the coupons and get to use them.

We had a little bit left, so we did a quick round of Mary and had each guy tell a little bit about himself before he called an exercise.  Here’s what we did:

• Flintstone – Freddy Mercuries
• Watts Up – Flutter Kicks
• Uhaul – Heels to Heaven
• Nutria – Hello Dollies
• Hunkajunk – Imperial Walkers
• Skull Candy – LBCs

Mosey back to the statue to wrap it up.

Announcements & Prayer Requests were spoken

Tool Time took us out

Was a privilege to lead, and to get to know some guys I hadn’t posted with before.

Yabba Dabba Doo

9 of Gastonia’s finest grabbed their bricks with both hands and got a little Dirty.  Here’s what I remember:

Dirt & EZ hit the road for some EC.  Stroganoff got a mile or so in before 0530.  The Footmobile was parked in a different spot.  You know what that means

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Don Quixotes (IC)
• 10 x Crab Marches (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Mike Tysons (IC)

Everyone grab 2 bricks from the Footmobile.  The rest of the exercises on the day would involve bricks.  Let’s get acquainted shall we?

• 1 x Brickee (OYO)

Mosey to Martha’s.  Mumblechatter seemed to be on the stupidity of running with bricks.  No matter.

• 2 x Brickees (OYO)
• 10 x Hi-Lo Punches (IC)
• 10 x Plank Flys (IC)
• 10 x Penguins (IC)
• 15 x American Hammers (IC)

Mr. Rider with a 10 count, and we were off again, this time to the Turd Shack.  Turns out, Ms. Daisy needed a lift to her weekly game of Bridge.

• 3 x Brickees (OYO)
• Driving Miss Daisy
  • Wall Sit with arms extended with coupon as if driving.  Make turns according to Q’s call

To the classic 11’s spot for some Dirty 11’s.

• 4 x Brickees (OYO)

With Dirt moving before the end of the week, it seemed fitting to do a complicated set of 11’s with stuff in the middle, so here’s what we did:

• Far Side
  • 1 x Hammer Curl L&R (OYO)
  • 1 x Upright Row  (OYO)
• Middle
  • 1 x Brickee Each Way
• Near Side
  • 10 x Pullover/Chest Presses (OYO)
  • 10 x Crunchy Frogs (OYO)

As with 11’s, work your way up from 1 and down from 10 until it’s inverted.

EZ called it stupid.  Cinderella was lookin for snacks.  Maybelline used the brick as a sweat rag and paid the price.  We all got through it, just in time to pick up Ms. Daisy from Bridge.

• 5 x Brickees (OYO)
• Driving Miss Daisy

Back to the top of the lot to finish up

• 6 x Brickees (OYO)
• 10 x Hi-Lo Punches (IC)

Time’s getting short.  Gotta go.  To the Footmobile.

Time for 1 more call, Stroganoff, whaddaya got?

• 10 x Flutter Kicks (IC)

And that’s it.

Announcements:

• Convergence Folsom July 16th
• The Sandlot moves to 0700 for July 4th
• The Yank open on July 4th at 0700 for Tesla’s beatdown & reading of the Declaration of Independence
• Tubing trip July 30th

Prayer Requests:

• Dirt
• Huckleberry
• Turtleman
• Flintstone’s 2.1 in Texas
• Cinderella traveling on a Youth Trip
• Nutria traveling
• Nutria’s BIL
• Whoopee
• EZ Rider’s friend ministering in Zimbabwe

Moleskin:

I’ve said it 100 times, and will say it 100 more.  I’m sure he’s tired of hearing it, but so many of the important lessons I’ve learned in F3 I’ve learned from Dirt.  Here’s a few of them:

• Consistency
  • It’s 0500 somewhere, and Dirt’s out in the Gloom getting in EC.  I spent a lot of time just trying to keep up with where he was posting.  Dirt’s push to put in work every chance he could led him (and me, and Watts Up) to be among the few to take a Skillet from Seuss in the last couple years.  I’ve learned how important it is to be that dependable person in appreciating how important it always was for me to know that Dirt would show up.
• The importance of Every Rep
  • Before I really even knew what was going on, my path crossed with Dirt frequently enough that I could distinguish him from Tiger.  I struggled with reps early and got easily frustrated, but never wanted to short anything.  I wasn’t going to do half reps.  I wasn’t going to cut reps.  I was just going to be the 6.  Turns out, I wasn’t the only one.  I often saw Dirt doing the same thing.  We’d often be on the same pace, giving us a chance to talk through the workout.  Since then, the merkins have gotten easier, and I find that what used to be hard just isn’t anymore.  But there haven’t been any shortcuts.  It’s been one rep at a time.
• Fellowship
  • Over the course of all those EC miles, I found a spot where I fit in at a time when I needed it.  Lots of things were making sense to me, but in the Gloom, I got to see it in action and talk about it on those 0500 runs.  I’m not the only one.  Countless PAX have joined Dirt for an EC run, but everybody knows it’s Dirt’s EC run.  From the looping routes to the serpentine parking lots, a Dirt EC run has it’s own feel, and everyone is always welcome.  It’s a subtle EH, but man it works.

I could go on and on, but y’all don’t need to hear it all.  The PAX in Denver are getting a good one.  Dirt’s a rock, and shows you don’t have to be the fastest or strongest or loudest (or tallest) to lead.  You’ve just got to keep showing up and encourage others to join you.  Thanks, Dirt.

Yabba Dabba Doo

8 PAX got a lot stronger doing stupid things together for an hour.  Here’s what I remember:

Dirt warmed us up with an assortment of Seal Jacks, Hillbillies, Overhead Claps, and Elwoods, and probably some other things I don’t remember.  Then the Bootcampers scampered off, leaving the 8 of us to man the PainLab.  My turn.

The Thang:

• 10 x Imperial Walkers (IC)
• 10 x Toy Soldiers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Heels to Heaven (IC)
• 10 x American Hammers (IC)
• 10 x Scissor Kicks (IC)

YHC rolled in hot this morning, so the lab hadn’t been prepped yet, and gear was still all in the cars, so we had to gather things up and make sure everyone had what they wanted.  Everyone ended up with a kettlebell, including the FNG (who would later become F3 Murtaugh), so we were set.  YHC tied his no-data phone into his speaker, and we set off for some carries around the parking lot.

• Goblet Carry – half lap
• Suitcase Carry L – half lap
• Suitcase Carry R – half lap
• Waiter Carry L – half lap
• Waiter Carry R – half lap

We ended at the edge of the parking lot backed up to the Nature Trail, where we got down to business.

YHC said that instead of 10 counts, we’d talk lessons learned from this group of wise men, and Tube started off with a classic:

“Never ask a woman how far along she is.”

Circle up for some core work

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
  • Nolan Ryans with a point and a little more twist
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

Next up, Fish N Chips:

“Measure Twice, Cut Once”

We didn’t bring these bells out for nothing, time to sling em around.  The Main Event was borrowed from Broke’s Bunker Q from last year.  It was also influenced by a message from Tube that said “Gee, Flintstone, I’d love some burpees.”  So we did 5 exercises with the kettlebell, then moseyed to the next line of parking spaces for some burpees.  Looked like this:

• 20 x Curls
• 3 x Burpees
• 20 x Curls
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees

About halfway through, YHC could tell he’d been doing a lot of run training, as his soccer arms (and chest and back) let out a primal yell.  It was good to be throwing weights around again.

Next up was Bondo, with

“Never propose to a woman with an empty box”

which set off a run on April Fools Day pranks that could have gone a lot further wrong than they did.  In the disclaimer, we say we’re idiots.  We’re definitely all idiots.

So that was it for new stuff, now let’s just keep doing the same things over and over again.

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

Tube was back with

“Never tell your current girlfriend that your ex was pregnant, even if it’s April Fools Day”

to which Fish N Chips, gave a timely

“No bad news in the kitchen with the knives”

so someone’s life may have been saved today.

Another round?  Sure why not.

• 20 x Curls
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees

Leave the gear to clean up later (which Fish N Chips did, carrying at least 4 kettlebells at once which might have been the most amazing feat of strength on this day) and head back to the flag to get in some more core work.

Hmmmmmmm, what should we do?

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

It’s easier to write the backblast when you can just copy/paste what you’ve already done a few times.  YHC said we’d do flutters til the bells, but Jimi Hendrix drowned it out just enough that we went til 20 anyways, as the PAX called out YHC’s hearing and asked if he was deaf.  And he’s 70.  Good times today.

Moleskin:

Sometimes when I Q, I find myself looking for routines to put in and ways to do things, and I always come back to Broke and Boudin.  Both of these HIMs have a way of getting me to do so many more reps than I think I can do, just by the way they set things up.  Thanks to you both for the push, both during your workouts and to be a better Q.

Had a blast today.  I can’t tell you how many times during the course of the workout that I said “man, I need this”.  Great group of guys.  Thanks for letting me lead.

Yabba Dabba Doo

Strong group of 11 at The Sandlot for new twists on old favorites, a Phonics lesson, and some bad math.  Here’s what I remember:

The Thang

• 10 x SSH (IC)
• 10 x Gravel Pickers (IC)
• 10 x Hillbillies (IC)
• 10 x Toy Soldiers (IC)
• 10 x Elwoods (IC)
  • High knees with your arms moving in sync right above your knees, Elwood Blues-style
• 10 x Dying Cockroaches (IC)
• 10 x Heels to Heaven (IC)
• 10 x Mountain Climbers (IC)
• 10 x Mike Tysons (IC)
• 10 x Burpees (OYO)

Frogger across Neal Hawkins to the front of the bank that’s still a bank for

• Ab Alphabet (A-M as in “Mancy”)
  • Start from 6 inches with both toes pointed and write the alphabet in the air with your feet.  Capital letters, cursive, doesn’t matter.  You v. You
• M-Hold (20 Count)
  • Hold the American Hammer position, only don’t hammer.  Q counts down from 20
• 15 x Spatchcocks (IC)
  • Nantan-approved with PAX mumbling “Spatchcock” after every rep

Triple Nickel time, but more complicated, because, well, you know.

• Bear Crawl to Far Side
• Far Side – 5 x Bobby Hurleys
• Crawl Bear to Near Side
• Near Side – 5 x Backwards Lunges (Count Left Side Only)
• Repeato x 4

Every once in a while, YHC would yell out “Hold it Now” and Bear Crawling PAX had to go to the bottom of the Merkin, the “Balls to the Ground” position, and hold it, and the PAX doing exercises had to hold the People’s Chair.  When YHC yelled out “Hit It”, the PAX would finish a burpee from wherever they were in the process and continue on with their work.  Seemed easy enough, and nobody screwed it up, so that’s good.  Overall, this was tougher than expected, but in a good way.

We wrapped up and headed back to the back of the bank to finish up

• Ab Alphabet (N-Z as in “Nancy”)
• M-Hold (20 Count)
• 10 x American Hammers (IC)
• 15 x Spatchcocks (IC)

Remaining time was put to good use with the Greene Game.  As a reminder, the goal is to accumulate as many points as possible in the time you’ve got however you choose to get them.

Point options for this day were:

• 1 Lap around the bank – 1 Point
• 5 x Burpees – 1 Point
• 10 x Mike Tysons – 1 Point
• 20 x Flutter Kicks (Count Left Side) – 1 Point
• 20 x Freddie Mercuries (Count Left Side) – 1 Point

We had about 12 minutes to get after it.  Here’s the results:

• Nutria – 21
• Whoopee – 20 (I’m pretty sure he, and just about everyone else made up their number.  He did a lot of burpees though)
• Flintstone – 20
• Orangeman – 17
• Tricycle – 15
• Pavarotti – 15
• Cinderella – 13
• Dirt – 13
• Wonder – 10
• Defib – 10
• Jar Jar – 6

Back to the Flag for COT

Prayer Requests:

• Cinderella’s Parents
• Turtleman
• Whoopee’s Upcoming Surgery
• YHC’s 2.1 starts driving

Fun morning.  Lots of sweat and stupidity.  Solid mumble chatter.  Good times.

Next up: Cinderella

Til next time

Yabba Dabba Doo

I was talking with another PAX recently, and we talked about the relative few routes at The Pub, and I realized I had a Q coming up, so I should come up with a new route.  I was looking for something to have the same kick in the last mile of the down-and-back to Martha’s without being a down-and-back.  So the Mister Rogers route was born.  A 3-ish mile loop in Huntington Forest and a 2-ish mile loop up through Colony Woods.  We even have a way to make it shorter and still loopy for those over a 9-minute pace by going into Hoffman Place instead of Colony Woods.

Warnings were voiced that it was too complicated and too many turns, but enough guys knew the area that no PAX were lost in the inaugural Mister Rogers route.

Strong work by all.

Announcements:

• F3 Dads – June 18th
• PT Test – June 25th (?)
• Tubing trip – Late July
• 2nd F Lunch – June 15th
• Continue writing letters to Turtleman

Prayer Requests:

• Turtleman
• Gump
• Sargento’s friend, Della

Thanks to all for the continued push, and for the support with the route.

Yabba Dabba Doo

Warm Up

Crab Walk / Sprint x 3

Partners:  Bear Crawl / Heels to Heaven x 3

Partners:  High Jumps / Walking Lunges x 3

20 Merkins / Nur x 3

Announcements:

• Memorial Day Murph

Red Ribbon took us out

11 PAX showed up for Mental Health Awareness month.

Buddy up, because we all need somebody.

Started with 2 coupons representing carrying others’ burdens with them with multiple stops for various activities with the coupons.

We finished with partner work in 11’s fashion with partner Get-Ups and Booyah Merkins at the old Junior High.

Ran back to the AO just in time for the COT.

Good work, Men

15 strong at Folsom for some Dora, some core work, and some Merkin holds.  Here’s what I remember:

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Goofballs (IC)
• 5 x Burpees (OYO)
• 10 x Dying Cockroaches (IC)
• 10 x Scissor Kicks (IC)
• 10 x Mike Tysons (IC)

Mosey to the first loop, up the road, but far short of the flagpole

Dora 1-2-3

• 100 x Crab Marches
• 200 x Superman Pull-ups
• 300 x Monkey Humpers

Other partner runs a loop that was a little shy of 0.2 miles

Grunting in the pull-ups, grumbling during the Monkey Humpers, YHC figured we were on the right track.  YHC had Wirenut as a partner and didn’t have to do any of the Crab Marches because they were already done upon return from first run.  Good stuff.

• 5 x Burpees (OYO)
• 15 x Oblique Crunches L (IC)
• 15 x Oblique Crunches R (IC)
• 15 x Crunchy Frogs (IC)
• 15 x American Hammers (IC)
• 15 x Flutter Kicks (IC)

And we were off to our next stop.

Mosey to the flagpole for the pledge, then step across the road to that loop for the next dumb idea

New partners, but this time we break the Merkin into 3 positions:

• Low – From plank position, do the first part of the merkin, but just don’t come up.  Stay there, nose inches from the ground and beards touching it.
• Mid – From plank position, drop down to where your elbows are around 90 degrees and hold.  Same depth as unnamed PAX doing merkins.
• High – Standard High Plank

So Partner 1 holds, while Partner 2 runs the loop, which is a little more than 0.1 mile.

• Round 1
  • Partner 1 – Hold Low
  • Partner 2 – Run
  • Switch
• Round 2
  • Partner 1 – Hold Mid
  • Partner 2 – Run
  • Switch
• Round 3
  • Partner 1 – Hold High
  • Partner 2 – Run
  • Switch

Strong push from the PAX on this one.  YHC was paired with Wichita, and he was crushing it.  Shoutout to Bedpan on this one too.  We weren’t done.

• 5 x Burpees (OYO)
• 15 x Oblique Crunches L (IC)
• 15 x Oblique Crunches R (IC)
• 15 x Crunchy Frogs (IC)
• 15 x American Hammers (IC)
• 15 x Flutter Kicks (IC)

Oh look, there’s enough time for 1 more round!  Let’s see which one to pick?

• Round 4
  • Partner 1 – Hold Low
  • Partner 2 – Run
  • Switch

Time to head back to the flag.  Shout out to Wirenut and Beetle Bailey who brought in the Six without stopping all the way back from the flagpole.

Time

Announcements:

• Shirt Orders for Midoryama & Tequila Sunrise & Gasmask Hats
• Memorial Day Murph – Sandlot (Martha Rivers) – 0700

Prayer Requests:

• Turtleman
• Huck
• Kids
• Ms Expecting
• Wirenut’s Mom
• Stiper’s Brother
• Sarlacc’s Daughter
• Montross’s Mom
• Big Pappy’s M
• Sister Act’s Daughter
• Injured and traveling PAX

Strong push by all these men.  Had a blast.  Will be back.

Thanks for the opportunity to lead.

Yabba Dabba Doo

They ran

It’s a big day for Turtleman, and we all got out and got after it on a perfect Monday morning with some of the toughest HIMs F3 Gastonia has to offer.  A strong solid group of 8.  Here’s what I remember…

Doesn’t matter how early or late I wake up and leave the house, I’m always pushing close to 0530 to start.  Game on.

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Toy Soldiers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Scissor Kicks (IC)
• 10 x Mike Tysons (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Nolan Ryans R (IC)

With the Nolan Ryans today, we went slow and tried to get a lot of extension on both ends, just trying to control things and get a good twist.

Mosey around Snoballs and out a few entrances, trying to get the group spun around and not knowing where we were heading, ultimately ending up right back about where we started, off Neal Hawkins, headed down the street towards Riverwood.

• Route 66(ish)
  • Run to the light pole on the right
    • 1 Burpee (OYO)
  • Run to the next light pole
    • 2 Burpees (OYO)
  • Repeato to 5 Burpees

… which took us to the doctor’s office

• 10 x Dips (IC)
• 10 x Bulgarian Split Squats L (IC)
• 10 x Bulgarian Split Squats R (IC)

Partner up

• Partner Triple Nickel
  • Run to the end of the lot
  • 5 x Booyah Merkins
  • Run back
  • 5 x Booyah Merkins
  • Repeato x 5

This gave everyone a chance to work out their jaws, as we all just talked the whole time with our partners.  50 Merkins, running and partner work.  Sounds like F3 to me.

• 10 x Nolan Ryans L (IC)
• 10 x Nolan Ryans R (IC)

That did it for the doctor’s office.  We were on our way out, when Stinky Bird called out

• 10 x Uphill Big Boys (Stinky Bird’s count)

and everyone agreed, so we knocked those out.  YHC said “Uphill, right?” and everyone grumbled that “Yeah, Turtleman would probably have us do them uphill”, so thanks Turtleman.

Back to the light poles, which were now on our left.  It seemed there was some unfinished business to do.

• Route 66 (continued)
  • Run to the light pole on the left
    • 6 x Burpees (OYO)
  • Repeato to 11 Burpees

So that sucked coming back up the hill, and the PAX were confused how we only did 5 on the way down, and somehow did 6 on the way back.  Magic math.  To the wall in front of the bank for another round of

• 15 x Dips (IC)
• 15 x Bulgarian Split Squats L (IC)
• 15 x Bulgarian Split Squats R (IC)

Short Mosey to the bank’s drive thru for some Dora

• Dora 123
  • 100 x Chuck Norris Merkins
  • 200 x Monkey Humpers
  • 300 x Penguins

The Chuck Norris Merkins were awful.  YHC hadn’t done more than sets of 20 or so before, so figured it’d be fine.  It tore up our knuckles pretty good, even with gloves.  We kept at it, with some Omaha-ing going on I’m sure.  The 300 Penguins weren’t as bad as YHC expected.  Not sure if they’ve just gotten easier or if the form just deteriorated with the high rep count.  Either way, we all got it all done, and right on time too.  Had time to mosey across the street for the finish right at 0615.

Announcements:

• Mia Stokes Foundation Fundraiser @ Handel’s – 5/22
• Memorial Day Murph @ The Sandlot – 0700

Prayer Requests:

• Turtleman
• PAX Traveling

Great start to the week pushing it with these guys.  Had a blast.  Lookin forward to the next one.

Yabba Dabba Doo