Author: Oompa Loompa (Page 5 of 11)

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.

Why run? Because we can. It’s what we do.

Simple route, just to the Y and back.

YHC is back out in the gloom halfway through his hip and quad healing process. Growing old stinks.

Announcements
F3 Dad’s Camp
PT test coming up
50 Mile Relay CSAUP

Prayer
BOS in loss of his father
Huck
Turtleman
Others on IR

Since you weren’t there, you wouldn’t know that this particular exercise was not well received by the PAX.
We did some meandering around the park with rucks with sets of merkins, LBCS, SSH, MNC, Abe Vigodas, Rocky Balboas and Two Fingers of Death.

Announcements
Convergence Saturday at Folsom 0700
F3 Dads the 23rd at Gashouse 0700
Green River Tubing the 30th
Lunch the 20th Bubba 33

Prayers
Huck
Turtleman
Big Pappy
Purple Haze’s sister in law
Stogie’s coworker

It was an old time religion workout at the oldest “over the river” AO in F3 nation.

No alcohol was served. Unlike the sunrise service at that other place.

Disclaimer. You vs you. Don’t get hurt. Modify as needed.

Oompa’s patented warmup:
All in cadence. 10 SSH, 20 Abe Vigodas, 30 Flutters, 40 Moroccan Night Clubs, 50 LBCS.

Bootcampers with YHC. Mosey to flag at the front of the Schiele. Pledge. Mosey to Grier track.

Bastardized Wolfpack grinder.
Exercise.
Run a quarter of the track.
Exercise.
Run a quarter of the track.
Exercise.
Run a quarter of the track.
Exercise.
Run back to start. Plank for the six.
Rinse and repeat.
First lap: 10 toy soldiers;50 mountain climbers;
20 hand release merkins; 40 LBCS
Second lap: 30 squats; 30 shoulder taps; 40 hammers; 20 box cutters
Third lap: 50 monkey humpers;
10 makhtar n’diayes; 10 hip slappers; 50 Freddie Mercury’s
Fourth lap: 20 hillbillies; 40 mike tysons; 30 cdds; 30 Imperial walkers
Fifth lap: 40 lunges; 20 dying cockroaches; 50 marge and homers; 10 flying squirrels

20 minutes left.
Mosey to parking lot in front of Grier.

Elevens across the parking lot

Bad form squats. There are plenty of examples from all the pax we know. Pick someone’s and do it.

Bad form merkins. Same as above. I think I heard Roscoe get mentioned as a great reference to follow. It was hot and humid, so the sweat might have distorted my eardrums.

10 minutes left.
Mosey to the Indian/Eagle statue at the entrance to the Schiele.
On your six, feet on the mini amphitheater seats. 25 crunches. In cadence of course.
Bear crawl to top. 10 dips. IC.
Reverse walk back down to the ground. 10 inclined merkins. IC.
Rinse and Repeat until bells.
Circle back up with painlab.

Repeat Pledge with them. Slackers.

Prayer requests:

Broke’s M
Stamey family
EZ Rider friend with cancer
Defib friend with cancer
Turtleman
Huck
Purple Haze sister in law
Others from previous backblasts and those not mentioned

Announcements
Convergence next week at Folsom 16th (0630 or 0700)
F3 Dad’s week after 23rd
Lunch the 20th
Green River tubing last weekend of the month 30th

YHC took us out.

Thanks to Captain Stubbing for not making it all “Covenant Village” today at the bootcamp.

Dang it’s hotter than the fourth of July. What else is new at the region’s greatest afternoon AO?
It’s Oompa Week. Three chances to put a beatdown on the pax.

Got a baker’s dozen counting the Q.
Circle up.
Pledge.
Warmup: 5 burpees, 10 merkins, 15 Side Straddle Hops, 20 Moroccan Night Clubs, 15 Abe Vigodas, 20 LBCS. All in cadence of course.

S-ister
A-cts
F-avorite
E-xercise
L-ast
Y-ear

Yep, that’s right.
Run a lap around the horseshoe pits.
11 Big Boys & 11 merkins.
Rinse and Repeat.
It sucked just like the Dallas Cowboys.
I have lived through all the heartbreak of:
The ice bowl.
The blooper bowl.
Lynn Swann.
The catch.
No Danny no.
Eli Manning.
Aaron flipping Rodgers.

This workout did not make a happy summer camper.

Left some time for Mary at the turd shack.

Announcements
F3 Dads camp sign up
Convergence the 16th
F3 Dads at Gashouse the 23rd
Tubing the 30th
2nd F lunch the 20th

Prayers
Broke M
Montross mom
Gumby mom
Huck parents
Pallbearer sister
Purple Haze sister in law
Huck
Turtleman
Defib friend
Def Leppard

One down, two to go.
YHC took us out.

Beautiful sunrise at The Pub. Little muggy. We ran or rucked.
Keeping my birthday Q streak rolling.

Announcements
F3 DADS July 23rd
Convergence July 16th
Green River Tubing July 30th

Prayers
Whoopie
Huck
Turtleman
Haze’s sister in law
Sargento’s noggin
Gump
Broke’s M
Defib’s friend
Oompa’s 2.0 needs a

A group of batflipping, ranger panty wearing, skillet winning pax, and an old geezer showed up to run at The Sword.

I almost forgot to include Wirenut (who only walked from his truck parked close by) in my COT. LOL! Rigging the skillet vote for Dr. Seuss to reclaim the title.

Announcements
Same as other BB for details

Prayer requests
Same as other BB for details
Wichita new job.
Various family members.
Huck, Whoopie, Turtleman

To change things up, I asked Roscoe to bearcrawl 20 feet before any runners can start running.
Because of his act of special trust and confidence in the Q, I hereby deem my backblast Pub Crawl.

Pledge.

Then we ran to Panera Bread down towards Franklin Blvd and back. Some fast. Some slow. Most somewhere in between. Some ran EC to the pub and back. Some ran over 5 miles. Some didn’t. All got better.

Announcements
F3 Dads Folsom 7am Saturday
PT test Gashouse 7am next Saturday

Prayer requests
Whoopie
Turtleman
Huck
Sargento
Defib friend
Roscoe friend
Those on IR
Those kind of off IR
Unspoken

YHC took us out.
Again, big shout out to Roscoe. BB could not have happened without you today!

It’s the day after Memorial Day. Ask any veteran who is considered the physically unfit wimps of the armed forces. Yep. You guessed it. The chair force. You can add the waste of space force to the list too.

Since YHC has become fat, lazy, old, decrepit, and recovering from a torn quadriceps for the uninformed, my return to glory Q was going to be just a wee bit easy.

Pledge. No disclaimer.
Warm up.
10 SSH IC (you know that my cadence count was missing from your life)
25 Flutters IC

Air Force physical fitness test

2 minutes 37 minimum requirement
Air force style hand release pushups. Kind of like superman s.

2 minutes 40 minimum requirement
Air force cross crunches. Count right leg only.

Plank. High or low. Wasn’t specific on directions. Pick your poison.
2 minutes minimum

High aerobic shuttle run
Pick a point 20 yards apart.
Sprint to point to point every 6 seconds. 37 back and forth minimum. Usual Midoriyama level count down and time keeping.

Believe it or not we all easily passed the minimum requirements with about thirty seconds to spare.

Wall sit while YHC retrieves a football and a frisbee from vehicle.

Fling frisbee. Run to it. Do a Burpee. Someone else fling it. Run to it. Burpee. Ri se and repeat. I think everyone had a turn. We wound up in middle of a softball field.
Count off as 1s and 2s. Started off as frisbee rules frisbee. After many poor throws and drops, the football was grabbed and the fun factor and scoring increased exponentially. As usual, the gallantly undermanned Def Leppard team was victorious.

Five minutes of Mary. 25 LBCS IC. 22 for the vets. 25 LBCS IC. Jailbreak to flag. One Burpee when you get there.

What’s mentioned in the COT, stays in the COT.

Prayer for: Mayor’s M, Big Pappy, Turtleman, Broke, Freights dad, Whoopie, Hazes family member, expecting dads and Ms, Huck, others spoken and unspoken. I know I forgot some. Sorry. Recorder cut off.

YHC out.
Was a great day to Q.
Great people to post with.