Author: Mayor (Page 14 of 15)

Some folks have been after me for a while to Q again so I stepped up as required and ended up with two Qs in the same week.  I thought about what I would do until Brownstreak kept asking when are you going to do the Bermuda triangle, when are you going to do the Bermuda triangle.  I figured I would divide everyone up into teams of three and pull out the classic, but alas, not enough were there to make it work, so a quick Omaha to an AMRAP.

Disclaimer…yes

Warm Up…no

Pledge…yes

Mosey to upper lot where the thing was dispersed.  From the center of the bottom lot, 20 Mericans, run to upper right speed bump for 20 lunges, run to upper left speedbump for 20 squats and repeat for 10 minutes or so for as many rounds as possible.

Second verse same as the first, but with some changes.  Exercises were SSH x25, side lungesx20, Moraccan night clubsx50…AMRAP for 10 minutes.  There was a lot of competition during this one between Tiny Tank and Dolph.  Good job men.

Third round exercises were shoulder taps x20, calf raises x30, dips x40…AMRAP for 10 minutes.

After this was all said and we circled up for some Mary.  The PAX took this time to count in cadence alternating numbers from Mayor and Love.  Fortunately Juice Box was steadfast and kept the count rocking so we brisked thru 25 IC.  Homer to Marge, where the rarely seen Dirty Homer made an appearance and some dancing chilcutts.  During this there were some less than positive comments made and one about Jane Fonda.  So YHC took it upon himself to have the PAX do 10 kneeling leg extensions to target the glutes…..and everyone participated.  We finished with a quick sprint back and 10 burpees to make up for the two trains we heard prior to the workout.

Announcements:  BurpeeThon 4/29, Mud Run in May ??, 2017 and the P200 march 24 and a one driver is still needed.  SIGN UP.

Prayers:  Tophats family T-Square, Jim Abernethy.

COT – Thanks to streak for taking us out.

Moleskin:  I learned last night that an officer (Jim Abernethy) I have come to know and like in my little town who had suffered his second massive heart attack last week, was given 24 hours from noon yesterday.  As I write this now, at 10pm, I don’t know his condition, but I found myself thinking about this all day.  I called and spoke to his mother last night and just thought about how he’s 47 with two young grandchildren and probably wont be around to see them.  I thought about my life, health, family and spirituality.  While I struggle to move forward at a faster pace and find myself getting spit out the back of the pax when going for a mosey, I reminded myself that I just don’t quit and have no plans to start.  My takeaway is that you are the only YOU there will ever be.  Regardless of how you do it, move forward and live the best life you can because no one is promised tomorrow.  There has been a lot of loss and strife within the pax so lift each and everyone up around you.  I thank you all for the role you have played in my life and I am grateful for F3.

It started a long long long time ago in a galaxy far far away, when the rebellion stepped out into the gloom. Everything that has happened in our lives brought us to this moment in time.

As time got close, six men were there to get stronger. By the time the warm up was complete, we had eight and by the time the workout began, we had nine.

I was hoping to use the field, but YHC had a backup and mapped it out.

We circled up and the disclaimer was noted.

WU
SSH x10
Mericans x10
Toy Soldiers x10
Donkey otays x10 (couldn’t resist)
Morrocan Night Clubs x10

Thang
Kicking it back to the old school days, a football skills and drills thriller was on the docket.
#1 – block bear crawls. These were in the weinke, but YHC tried these the night before and were omaha’ed out.
#2 – high knee burpees. 10 high knees and one burpee until you get to 10 Burpees.
#3 – karaoke to the 40 yard line and back.
#4 – side to side shuffles to the 40 yard line and back.
#5 – suicides to the 20, 40 and 60.
#6 – mosey to the wall for some high knee chops for speed at 10, 15, and 20 seconds.
#7 – hip SLAPPERS 10 OYO.
#8 – high knees to the 20 and sprint to the 40 and back.

Rinse and repeat.

What would a workout be without some core work.
Circle up for some French fries slow count x8, little baby flutter crunches x20, dancing chilicutts IC x10 and finished with a wave of Mericans x5.

Moleskin
Twice we had to get a count, I took some time to express my gratitude to everyone at F3 that push me to be a better man for not just me or my family, but for everyone. Rudolph took some time for a brief devotion on how F3 has impacted his life. Hats off to Rudolph and Bacon for the motivation. Bacon should be Baconator because he is a machine. Much respect.

Always a pleasure gentlemen,
Mayor

As the Pax started to roll in, it was a great morning to be outside about to tie on a good workout.  10 strong men circled up and what happened is the tales of legends.  After all, it is almost belly shirt season!!

The disclaimer was announced as well as the word of the month and that is “Gratitude”.

Warmup
SSH IC x15 (first Q counting error)
Moroccan night clubs IC x15
Don Quixote IC x10
Mosey to the flag for the Pledge

The Thang
Mosey back to corner of parking lot where YHC informed the Pax of what was to come
run a lap around the parking lot and plank up until all are finished.  YHC informed all that he would catch the six today.  After the lap (which is right at a 1/4 mile) it was time for some Mary.
LBCs IC x15 (second Q counting error – hard to count with no oxygen)
Flutter kicks ICx15
Hello Dollys x10
V-ups x10

Time for some pain.  The Pax worked suicides at the parking lot stripes (about 12 lines for 75 feet) followed by some Mericans.

Everyone counts off and we get another lap with some Mary at the end
Freddy Mercury IC x15
Satisfiers x10 (lift legs from six inches to 90 degrees and push your legs up at the top to engage your core — thanks to Godfather for the name)
Windshield wipers ICx10

Run another parking lot lap and the Q has successfully made sure the six is accounted for.  The lap is followed up by what else….Mary, but with some new exercises.
Dancing chillicutt IC x10 (elbow plank and alternate lifting legs)
Gas pumps x10 (start with LBC and extend legs to six inches and bring back)
Guantanamos (Pax circle up and hold 45 degrees while one member runs around the circle and pushes the legs down).  When YHC got to the end, he decided to make Godfather hold until yelled at.

Follow up Mary with some curb crawls.  The pax find a curb on an island and do a sideways bear crawl completely around it.  Fresh Prince has hands of steel as he mustered through broken glass and said that he only wished it hurt more.

Run yet another lap and circle back up for a wave of Mericans:  5, 4, 3, 2, 1.  One of the other things I like to do is engage the Pax in a round of Mary so everyone took turns calling out an exercise and they are WW2 sit-ups, Mericans, French fries, Russian twists, dying or flailing cockroaches, LBCs, homer to marge and Burpees (someone had to say it).

As time was running short, YHC advise there would be time for a quick 40-yard sprint.  It was at that point the Q was pressured to assure that there was nothing else coming because the gas tank could not be emptied if so.

We all mosey back to the start for the name-o-rama and COT.

Prayers go out to Outhouse (mom) and Godfather (mother-in-law).

Announcements:  Post more than Whoopie and get $50 toward yours or someone else’s BRR fee.  At last check, there were six hard commits for runners and one HC for a driver.  The team is looking for 10-12.  Community run and Mud run in April.

It was a pleasure being able to lead and I sincerely appreciate everyone showing up.

-Mayor

Some things in an F3 work out are predictable.  Some of the predictability is nice when you know someone will be running or is not a runner.  When BA Qs, you know exposure to the elements is limited, especially when its cold or raining.  However, when a Monday night seagull flies over and drops something on you due to an illness and asks you to swap….you know you’re going to be out in the cold and you onion up and do it.

Disclaimer
Everyone pulls up and STAYS in their cars until 5:25 not wanting to risk unnecessary frost bite. We start with the disclaimer, however, it is unsaid that if you are out here, you are clearly an idiot and not to be trusted.

Warm Up
SSH x25 IC (Q moves around circle so PAX gets some one on one), Merkins x10 IC, Don Quixote’s x10 IC

Pledge

The Thang
Thanks to Jobu for unlocking the gate, we all mosey down to the steps into the dark gloom and frozen tundra of the field and line up on the goal line.  The Pax advance to each 10 yard line to do an exercise of their choice (must do burpees, squats, mountain climbers, merkins)with the number on the yard line.  The rest can be a Pax choice.  i.e 10 burpees at the 10 yard line, 20 merkins at the 20 yard line and so on.
At the other goal line when complete, we circle up for some abs.  French fries x10 IC, LBCs x 10 IC, Flutter kicks x10 IC and windshield wipers x10 IC.
Run a lap – – Rinse and repeat going the other way.  That’s a total of 500 reps of exercises on the goal line and 80 ab exercises.  Some of the cadence counts were difficult due to lack of breath by the Q, but the Pax perseveres.

Due to the cold temperature, I keep having to reach in my pants to find my Weinke, but it is always there folded up in my pocket for reference.

After running another lap, the Pax is informed that thanks to a post from Dr. Feelgood congratulating the Q on his re-election and notes the next exercise is celebratory burpees = to % of vote.  Q had 90% of the votes, so everyone starts doing burpees until one of us gets 90.  Dolph was the first one to get there (Tclaps) after 15 minutes of straight up burpees, however, half way through the Pax grows rowdy and start some serious mumble chatter (or GRUMBLE CHATTER – I may see if I can get this added to the Lexicon) about their current situation and mutiny was suggested.  Several others were in the 80s and 70s.  Tclaps to everyone for sticking with it because no Omaha was being called. With time running out, we mosey back to the flag for the Name-O-Rama.

Announcements
F3 Gastonia is collecting canned food for CAM (Crisis Assistance Ministry) by 1/30/16.  Roscoe has additional information and wants to get some Pax together to deliver and strike up a relationship.   Please bring the items to your site Qs.

BOM

Gentlemen – it was a pleasure to lead and I am grateful you showed up.

9 PAX showed up in the cold and misty weather to get it done this morning.

The disclaimer was forgotten at this point, but there were no FNGs and it was obvious that I am not a professional.

WU:  SSH-IC x25, Toy Soldiers-IC x10, Don Quixote-IC x10.  Some of my counting got off to a bad start and we desperately needed Whoopee to get us out of that, but we made it through.

-Pledge of Allegiance-

THE THANG:
Mosey down on the field to the goal line.  Everyone was informed there were four exercises to do (Merkin, Squat, Burpee and CDD).  At every 10 yards, choose an exercise and do the reps on that yard line (i.e. 10 burpees at the 10 yard line, 20 push ups at the 20 yard line, etc.). At the end, there were three tractor tires placed and the PAX had to flip the tires at least twice.  This was really fun since the tires had some water inside and were wet on the outside.

Next up was the lap run while hitting the stairs.  It was then that we realized the away side is aluminum stairs and the disclaimer was quickly noted.  When the PAX finished, they came back for the six. Way to motivate and push it guys.  I also realized I was not telling the truth the prior week when I asked “can’t we run.”

Meet back up at the goal line for Indian Plank jumps.  Everyone lined up going down the field with about a yard in between and held a plank while one man jumped or hurdled over the rest.  When one would finish, another would start.  This was done for two rounds and ended up going thirty-five yards.

Mosey back to the flag for some block work.  Each PAX grabbed two blocks and circled up for some shrugs in a slow cadence x25 then switched to one block for some straight leg deadlifts IC x15 (except for Dolph and Godfather who used two blocks….ANIMALS).

We still had some time left so a personal favorite of mine is some Mary.   V-up x10 OYO, Flutter Kicks IC x10, French Fries IC x10, Twists IC x10, WWII Sit-ups 10 Count, Freddy Mercury IC x10, another round of Flutter Kicks IC x25 and pop back up for some squat presses x10 OYO with the blocks.

Last thing on the list was some parking lot suicides at each parking space and the PAX got up to 8 spaces before time was up.

COT:
Forgot to do the name-o-rama, but two announcements were made for the Gladiator Games on 12/12/2015 (See Dolph) and the CrowderFest ’15 Run (See Whoopee).

Special thanks to BA and Godfather for setup and use of tires, Jobu for access and Dolph for the extra block.  Always a pleasure to be out there with you guys.
-Mayor