Author: Mayor (Page 7 of 15)

There was some hating on your boy this morning.  Let’s start there.  At the end of the workout, there was some iron sharpened I guess you could say.
Comment #1 – When mentioning my next Q, “maybe we can get a real workout then
Comment #2 – “I didn’t get a heart rate until the very end”
Comment #3 – “I haven’t been at a boot camp in a while so I wanted to come to your Q and ease back into it”
Comment #4 – “There was a lot of running for you”

You could feel the love.

Here is the work.  Sargento had some cancer removed so he was on IR, but came out to support us and went where we did, but had to take it easier. We had music so he carried the load.

Disclaimer

Warmup:  SSH x20ic, Gravel Pickers x10ic, MNC x20ic, ROL/LOR

Thang:  Mosey to 321N and head south.  Alternate 10 merkins/squats at every light pole.  At Second, mosey to FARP for some stair work.  5 merkins and each step up and then down.  Squat for 30 seconds and then decline merkins up and then down.  (Reading back, we were supposed to do calf raises too-Q Fail)

Mosey to wall for step ups/dips: 5, 10, 15.  Cross road and zombie walk up half way to pavilion.  Jail break to Christmas tree for some old school work to music.

Ludacris Rollout > French Fries every time you hear rollout.  Comments were made about lyrics, but I did write the song, I just do the work.
Flowers (Sally) > Squat to the music
Bodies/Thunderstruck > Burpees.  We did both songs.

Pledge, Name-o-rama, COT

Announcements:  Christmas party tomorrow at Lewis Farm.  Please sign up and show up.

Prayers: Toe Picks mom, Brokes Mom, Wichitas mom, Pax and others with Covid, those with mental struggles during the short days and holiday season.

I had been a week behind and figured that at the workout on Tuesday.  I asked Ball Joint who had the Q Thursday and no one did, so I grabbed it.  I promptly asked for Spackle’s contact information.  I reached out to him and told the plan and he was in.

Disclaimer and Welcome

Warmup:  SSH x15 IC, Gravel Pickers x10 IC, MNC x 15 IC, LOR/ROL stretchy.

Thang:  Line up per Spackle directive in two lines.  Start off to the drill and get into a cadence run up to the flag.  It wasn’t as pretty as the pros, but man it was awesome to hear him call out the cadence and the men running to it.  Run to the flag, grab the pledge and hit 22 for the vets.  That was awesome do as I call the down part and heard the echo of the count.

Mosey to the parking lot for two rounds of 11s.  Squats/Merkins & CDDs/Lunges

Lineup for drill to move us back to the parking lot.  Much better this time.  Great to work with these guys as one.

Go to tennis courts for some Veterans Day trivia.  Wrong answers had some number of burpees and correct ones did too.
Questions:  Does Veterans Day have an apostrophe (no). What was it originally called (Armistice Day). Due to government mishaps, it was moved and celebrated in this month until correct (October).  Who signed the bill making it Veterans Day (Dwight. D “Ike” Eisenhower).  What branches of service fought in WWII (USMC, ARMY, NAVY – Air Force was formed after and was the Army Air Corp).

Finish with a round of 4 corners doing SSH, Mountain Climbers, Merkins, Squats.

Time and Done.

Prayers: Achy Breaky (M and BABY!), Sister Act, Big Pappy, Purple Haze and the young lady in his church, VETERANS!!!!

Announcements:  Christmas Party, Care packages packed this Saturday and distributed the following Friday at Salvation Army (3:00), Rudolphs Final Q this Saturday at Gashouse.

Since Sister Act was appointed as site Q, I stepped up and helped him with the Q on his first weekend taking over.  There were discussions about going pole to pole and WODs (wads) in the office.  Both will get you fired.

Warmup:  Mosey a lap, Gravel Pickers, arm circles, cherry pickers, ROL/LOR

Thang:  Mosey to square doing 10 merkins at every power pole.  There was some chatter about me saying every pole including lights, but looking down the road, it was quickly identified as the wooden power poles.  Once we get to the square and 290 merkins later, we do 25 squats, 25 flutters and 25 CDDs (was merkins, but who knew there were so many poles).  After complete, run a lap around the square.  Repeat X2.

Bear crawl around driveway arch and lunge walk back to start.  Turn around and bear crawl back the way you came and lunge walk to stairs.

At stairs do 5 calf raises at each step up and down.

Mosey to library for triple nickel (Bobby hurleys and mountain climbers).  Zombie walk to get the legs nice and toasted back to the start and circle up for 30 second plank, leg lifts in cadence, 10 plank obliques each side and fin’.

Announcements:  Blood drive, Extinction run, Christmas party, F3 service packet delivery.

Prayers/Praise: Stogie’s Dad with health issues, Wirenut 2.1 nuptials and Aunt with health issues, Mayors grandfather in rehab after fall, Sister act, Stogies job, Gastonia and all other PDs.

A group of HIM showed up and put in some work.

Announcements: Extinction Run, Christmas Party, Turkey Trot???, Stanley Creek Massacre, Christmas Town 5K

Prayers:  Rockabilly, Bourbon Runners, James Goudlock, Wirenut (M’s Family)

This was the second dads workout of the summer with just one more to go.  Make sure you bring your 2.0s out on Saturday August 21, 2021 to Biggerstaff Park in Dallas (Folsom).  These kids are awesome.  Its so much fun to watch them just be in the moment and having fun and best of all, they are doing it with the most important men in their life.

Thang:  We gathered in the parking lot and ran, walked, jogged up to the field at Grier where Wojo had been hard at work putting the obstacles and coupons together.

We circle up and start the warm up.  Gravel pickers, Don Quixote, Arm circles and SSH.

Wojo moves us to the field to for running drills: All drills were to the end and back. High knees, butt kickers, running skips, skip jumps, side shuffles, bear crawls arms in, bear crawls arms out and gorilla hops.

Move to the end of the field for cone and ladder drills x3.

Balloon relay.  Grab a water balloon and run to chair, pop it and run back and tag your partner.  Repeat until all done for the winner.  Next was the “fill the bucket relay” where you took a cup of water to the other end and put it in the bucket.  Turns out that team #1 won both.  Wojo was on both so I presume a fix was in.

Sharks and minnows with a twist.  first time tag your own 2.0s but there are boundaries so the kids cant go wherever they want.  Next, the kids take a water balloon to hit their dad. If they miss, they do five burpees, if they hit, the dads do five burpees.

Thats time so we circle up, name two FNG 2.0s, COT gather up the coupons and head back to the lot for snacks and drinks.

Disclaimer – No FNGs

Warmup – short mosey around the two parking lots to get the blood flowing and bodies and little limber, Gravel pickers x10IC, Don Quixotes x10IC, ROL/LOR, Arm circles forward and backward.

Thang – 25 reps of exercise and run a lap.  Exercises were merkins, SSH, squats, heels to heaven.  Second round we reduce to 15 reps and repeat.

Partner up for Dora 123 (Merkins, Squats, LBCs).  One works while the other grabs a lap. When finished, we switch partners and go for Super DORA 246 (lunges, shoulder taps, flutter kicks).  We Omaha the shoulder taps to 200 to get to the flutters.  Run until time and mosey back to start.

Announcements –  1st F challenge for July, F3 Dads on 7/17 still needs another Q to help WoJo, Shell Shock traveling next few weekends, Cookout right after Dads/Gashouse/Painlab workouts (Location at Presby Church?) and open for all to come instead of coffeeteria.

Prayers – Gavel (Travel), Big Pappy (Family), Sister Act (Family), Shell Shock (Company changing HQ)

Praise – Turtleman (Progress)

Name-0-rama

COT