Author: Oompa Loompa (Page 4 of 11)

Nice warm, foggy morning in D-town’s premier boot camp location for a Thursday in December.
Decent crowd with double digits for an Oompa Q.
Brief disclaimer.

Warmup – YHC patent applied for:
10 SSH ic
20 Abe Vigoda ic
30 Flutters ic
40 MNC ic
50 LBC ic

Actually pledged after the warmup. No near Q fail today.

The thang – sucked like a Dyson vacuum cleaner.

Mosey to lower side of parking lot. Line up on parking lot lines.

One set of exercises at top, then run across parking lot. Start with 10 toy soldiers, then 50 Mountain Climbers, run back to starting point. Plank for six. Rinse and repeat.

10 Toy Soldiers 50 Mountain Climbers
20 HR Merkins 40 LBC
30 Squats 30 Shoulder Taps
40 Hammers 20 Flutters
50 Monkey Humpers 10 Makhtar N’diaye
10 Hip Slappers 50 Freddie Mercurys
20 Hillbillies 40 Mike Tysons
30 CDD 30 Imperial Walkers
40 Lunges 20 Cockroaches
50 Rosalitas 10 Burpees

Omaha-ed the Mike Tysons to 20. Added 20 to the Hillbillies.

Cool Down –
50 LBC ic
40 MNC ic
30 Flutters ic
20 Abe Vigoda ic
10 SSH ic

Suicides 10 back and forth to eat up remaining time.

Mary
Slaw graced us with 20 Big boys to cause F-A-R
Bedpan 20 Marge & Homers

Prayer requests
The usual Huck, Turtleman, Sister Act, Gumby mom, etc
Whoopie with the Covid
Service members coming home for the holidays after deployments. They frequently have a hard time fitting in with the civilian world, and integrating back into friends and family.

Announcements
Turtleman Christmas light hanging party tonight at 1700
Possible New Year’s Day something or other

YHC took us out.

Which has nothing to do with the backblast.

It was warmish, it was misty, it was foggy in places.
We had runners, walkers and ruckers.
No tall people though, we had a sign that stated you must be under this tall to enter.

Thanks for the push Rum Runner!

Prayer requests: Turtleman, Huck, Sister Act’s 2.0, the usual ones, those not mentioned.
Announcements: Hanging decorations at Turtleman’s tomorrow at 5pm-ish. Whoopie to spread details.
Possible something on New Year’s Day.

It was brisk outside. We ran. You should of been there to enjoy the weather, 3 to 5 miles, and fellowship.

Announcements: F3 Christmas party Saturday

Prayers: Huck, Turtleman, Oompa’s sister, Roscoe’s fleet manager, and others not mentioned.

Batflippers left about 15 after to get a couple extra miles in.
Hacksaw was out early for his run too.
Thanks to Chubbs for running with the old fat guy for a few miles this morning.

We had a FNG. After much deliberation, by refusing to name a favorite Disney princess, we learned that he would be going to Ft. Rucker to become a Warrant Officer Candidate (W.O.C. pronounced wock) to learn to fly helicopters for the army.

Henceforth:

To all whom shall see these presents, greeting: Know ye that reposing special trust and confidence in the ability of: LOGAN SCHRONCE, I do hereby bestow the F3 name, OTTO-Pilot. (From Airplane).

In case you’re wondering, what is a WOC? Something thrown at a wabbit.

Read Nehemiah 10:28-39 about the vow of the people to obey the Law of God as laid down by Moses.

Don’t let your children intermarry with the pagans. Keep the Sabbath holy. Give your tithes and offerings to not neglect the Temple of our God.

Prayer requests:
Huck
Wichita’s new baby
Pillager’s baby on the way
Sister Act’s 2.0
Others not mentioned

Announcements
F3 Christmas Party

YHC took us out.
Thanks for allowing me to lead.

No disclaimer.
Pledge.
Warmup. 20 SSH in cadence.
30 Rocky Balboas in cadence.

The thing. Most in cadence.
20 pretzel crunch right over left
20 toy soldiers
20 hand release merkin (Not in cadence)
20 squats
20 American hammers
20 Monkey humpers (pointed all Freight)
20 Hipslappers
20 Hillbillies
20 Lunges
20 Homer and Marge
20 Abe Vigodas
20 Flutters
20 LBC
20 Calf Raisers
Run a lap
20 Pretzel Crunch left over right
20 Mountain Climbers
20 Shoulder taps
20 Box Cutters
20 Seal Jacks
20 Freddie Mercuries
20 Imperial Walkers
20 Cockroaches
20 Grasspickers
20 Rosalitas
20 Peter Parkers
20 Flutters
20 Dips
Take a lap
20 LBC
20 Pretzel crunch right over left
20 Pretzel crunch left over right
10 Mike Tyson
Wall sit
Plank

Didn’t get to CCDs or Moroccan Night Clubs

Prayers:
Family who lost daughter today
Haze’s mom
Gumby’s mom
Turtleman
Huck
Others not spoken

Announcements:
Speed for Need at Christmastown 5K
Christmas Party

YHC took us out

All home folks so no disclaimer.
Pledge
A-R-O-D
Whether Aaron Rodgers or Alex Rodriguez i think that act like total douche bags. Narcistic, check. Bad teammates, check. All about getting the glory. Check.
Decided to do A-R-O-D
with a Texas twist cause everything is bigger in Texas.
All solo style-no partner.
100 Alabama ass kickers
Run to Mayor’s truck and back
200 Rosalitas
Run
300 Overhead claps
Run
400 Dips
Run
Run anytime you a need break on the exercise.

This sucked. Q FAIL. Doesn’t work. 400 of anything is dumb, dumb, dumb. Definite partner work. Stupid Ass Q.
Omaha to bleachers off curbs for dips. Took up 35 minutes though.

YHC form sucked ass halfway mark. Will makeup on own with good form once my arms decide to work again in the morning.

Next part is nickle and dimed.
5 burpees, 10 freddie merc, 5 hillbillies, 10 imperial walkers, 5 pretzel crunch right, 10 lbc, 5 pretzel crunch left, 10 flutters, 5 abe vigodas 10 SSH, 5 pretzel crunch right, 10 lbc, 5 pretzel crunch left.
Mercifully our time ran out.

Announcements
Convergence Saturday at Bulldog 0700
Christmastown 5k Speed for Need
Christmas party

Prayers
Termite’s brother
Huck
Turtleman
Sarlacc
Gumby’s mom
Def Leppard 2.0 wedding
Those unspoken

YHC took us out

This Thursday pub’s crew ran to Martha’s and back. The Diablo guys did dirty deeds in the alley behind the pub. (Their BB by others).

Announcements:
Dredd at Gashouse this Saturday. Be there or be square.
Convergence at Bulldog next Saturday with the across the southern border guys.
Amoeba ruck later that same Saturday.
Christmastown 5k. Need track commanders to ride in chairs.
Christmas party at Lewis Farms.

Prayers
Huck
Turtleman
Sarlacc
Sargento’s friend with pancreatic cancer
Termite’s friend
Bedpan’s uncle
Those unspoken

Thanks for letting me Q.

Since they are not displaying on the post. Is the link broken? I have shown three former nantans and site Q’s that they are entered on my form.

OOMPA LOOMPA Q

Slaw
Broke
Def Leppard
Wojo
Purple Haze
Hokie
Blart

Wiffledick. If you weren’t there, you missed the best Q ever in the history of F3 Midoriyama.

Blart running EC while I drove in. Little chit-chat beforehand.
1730. Let’s get this party started.
Disclaimer. Suggestions only. You vs you. Don’t hurt yourself.
Bastardized version of the Q Slaw led on 27SEP16 where YHC posted as a FNG.

WARMUP
Seal jacks 15 ic; toy soldiers 15 ic; Hillbillies 12 ic; Moroccan Night Clubs 20 ic; LBCS 25 ic.

The THANG
Indian run to small soccer field. 30 count rest.
30 reps high knees; 30 SSH; (Stop Wiffledicking-full rep with clap at top, slap on hip) 30 reps imaginary jump ropes; 30 count rest.
Rinse and repeat.
1 merkin, 1 crunch, 1 jump tuck, fall on your ass, roll right, 2 merkins, 2 crunches, 2 jump tucks, fall on your ass, roll right, 4 merkins, 4 crunches, 4 jump tucks, fall on your ass, roll right, 8 merkins, 8 crunches, 8 jump tucks, 30 count rest.
On your ass, 1 vee-crunch, roll left, 2 vee-crunches, roll left, 3 vee-crunches, so on and so on until 10 vee-crunches. 30 count rest.
Repeat from 10 to 1 with roll right. 30 count rest.
Mountain climbers, 5 ic. High to low merkins, r elbow down, l elbow down, r elbow up, l elbow up, 2 reps. 5 rounds. This sucked big time. 30 count rest.
Mosey to horseshoe pits.
Pair up. Pax 1 grab a block, Pax 2 line up across pits by the opposite stob.
B.L.I.M.P.S.
B=murder Bunny for Pax 1 to Pax 2. Pax 2 does Broke perfect pushups until pax 1 transfers block. Pax 2 murder Bunny while Pax 1 does Broke perfect pushups. Pax 2 returns block.
Mosey to near turd shack.
L=Leg lifts 10 ic
I=Imperial Walkers 15 ic
M=Mountain Climbers 20 ic
P=Plank Jacks 25 ic
S=Slaw’s Slow Squats 30 ic

Bear-muda Quadrangle
1 burpee, bearcrawl to corner of turd shack, 2 burpees, bearcrawl to corner of turd shack, 3 burpees, bearcrawl to corner of turd shack, 4 burpees, crawl to corner of turd shack. Q from the rear! The death of old man wiffledick.
Mosey to flag.
22 Def Leppard Pushups ic for veterans

Announcements
Lunch tomorrow, Adopt a street cleanup Saturday weather dependent, Amoeba ruck the 8th, Convergence the 15th, Christmastown 5k Speed for Need.

Prayers
Purple Haze’s mom
Huck
Turtleman
Gold Digger’s Grandma
Gumby’s mom
Sarlacc’s daughter
EZ Rider’s son
Broke’s M
Others not mentioned
Those in the hurricane path

YHC took us out.
Thanks!

Hard to believe that it’s been six years. Counting YHC 4 pax were present for my anniversary Q. Best group of guys that I have as friends.

For Slaw’s Q:

Are we doing more Burpees?

YHC wasn’t showing up to hear excuses of “I can’t run X without stopping. My hip hurts. My arm is sore. My Vee is sandy.” Please. Oh shut the hell up. You’re here aren’t you? Put forth some effort for a change. Suck it up buttercup.

Nice crowd too. Better than the man with perfect hair from across the river got. I think. Midoriyama math says I had more PAX in attendance. The REAL Manly Men Gaston County morning workout AO is FOLSOM. All bad asses. All the time. Beards and trucks not required. Wanna fight about it? Don’t cherry pick your AO and then cry about what exercises get called when a Folsom guy Q shows up.

Enough with the bull. Time for the horns.

Start off with SSH in cadence of course. YHC demonstrated proper form. Full arm extension overhead claps with hip slap on thighs. Legs spread wider than a ho in Olongapo. Mostly everyone did proper reps .

Indian Run. Kudos to Stogie, Beetle Bailey & Ozark for being my object lessons this morning. Run to the stop sign by the prison. Non-stop. Whole way and back. Everyone does a burpee or more each time we caught the group. Took less time than anticipated. Batflippers.

Back at the tennis courts. 6 LBCS. Then crab walk to next spot between each court. 7 LBCS. Crab walk. 8 LBCS. Continue pattern to end of courts. Touch fence. Run back to start and plank for the six. It was YHC. FWIW, I suck at crab walk.

Next round, 6 Merkins. Then bear crawl to next spot between the courts. 7 Merkins. BTW, I suck at bear crawl too.

Mosey back to flag. Couple rounds of LBCS, Oblique crunches, both legs. More LBCS. Flutters. All 50 reps in cadence. Pledge. Hillbillies till time ran out.

Prayer requests: Striper’s brother. MW friend’s marriage. Sarlacc daughter. Achy Breaky uncle. SA’s daughter. Bedpan’s family’s baby. Huck. Turtleman.

Announcements: JJ5K Saturday. Extinction run. Amoeba ruck. CSAUP. Christmastown 5K. Speed for Need.
Need runners to fill Palmetto 200. Sign up. If you can do a bootcamp workout, you can run three 5K with a 10 hour break between them. No excuses. If YHC 62 year old ass can do it, what’s your excuse?

Good to see the old Folsom stomping grounds again, thanks to Balljoint for allowing me to Q.