Author: Slaw (Page 1 of 9)

Well summer is in full swing, so the misery factor is greatly multiplied at the region’s premier afternoon AO! With the guys ready to go, here’s what we did:

Warmup: SSH, Don Q’s, various stretches

PLEDGE (To the flag on the back of Freight’s truck)

The Thang: Mosey to the small soccer practice field for “Hillevens”. Partner up. Perform one booyah merkin in the middle of the field, then each guy runs to the top of the hill that are located on each corner of the soccer field. Perform 10 jump squats, return to center. Perform 2 booyah merkins, then back up the hills for 9 jump squats. YHC knew this would suck because there was ZERO shade to hide under. Once complete, YHC led them over to the back of the large soccer field that’s adjacent to dog hill. We stayed in the shade for the Deck of Death. Hearts = Merkins, Spades = CDD’s, Diamonds = Dying Cockroaches, Clubs = Squats. Number of reps were determined by the number on the card. Jacks were 11 reps, Queens-12 reps, Kings-13 reps, Aces-14 reps. Jokers were 15 Mike Tysons then run a lap around the soccer field. We made it through 2/3 of the deck with both Jokers being pulled by Chili and Dr. Seuss. None of the Aces were ever pulled. Defib accused the Q of removing the aces until he checked the remainder of the deck and he found all 4 aces near the bottom of the deck! We moseyed back to the flag right as time was up.

Announcements:

• 2nd F lunch 6/19 at Bubbas in Gastonia
• 7/6 Lightning PT test at all Saturday AO’s (Slightly modified by Defib)

Prayer Requests:

• Turtleman’s Family
• The Hall Family
• Montross’ Aunt
• Huckleberry
• Gumby’s Mom
• Defib’s daughter is getting married 6/15

YHC took us out in prayer.

L8R SK8RS,

Slaw

Well, it seems we finally got Chili to co-Q a workout. By we, I mean Flintstone. He EH’d Chili into co-Qing a workout with his brother. Maybe that’s why he Chili was reluctant to commit. Whatever the case, Flintstone made it happen. We had beautiful weather. Time for Chili and Slaw to give the guys what they paid for!

Slaw leads the warmup with SSH, Stretches, Moroccan Nightclubs, Grass Pickers, and Low Slow Squats

PLEDGE

Chili takes over with a quick mosey to the first light pole on the right across from the playground. Before we began, I told him to mix it up. He took that to heart, because we did a myriad of exercises and different reps at each light pole.

• 1st pole – 5 Mike Tysons, 5 Burpees
• 2nd pole – 5 Burpees, 10 LBCs ???
• 3rd pole – 20 LBCs??, 5 Mike Tysons??
• 4th pole – Screw it, I can’t remember

Chili leads us the soccer field closest to dog hill. Partner up for Dora 1, 2, 3. Exercises were:

• 100 Imperial walkers (Count right leg)
• 200 Flutter Kicks (Count right leg)
• 300 LBCs (Single count)

While partner 1 does the work, partner 2 runs to the other side of the field, performs 10 LBCs, and returns.

Once the PAX finish, Chili hands it over to Slaw. Since we’re here, lets knock out the longest mile. 4 rounds of:

• 12 Mike Tysons, run 1/4 lap around the soccer field
• 12 Squats, run 1/4 lap around the soccer field
• 12 Merkins, run 1/4 lap around the soccer field
• 12 Walking Lunges, run last 1/4 lap back to start

Once complete, we head back to the flag. With 1 1/2 minutes to go, Flintstone calls American Hammers until time is up.

Announcements:

• The Goonie on 5/4
• Extinction Run on 5/18

Prayer Requests:

• Freight’s Dad
• Purple Haze’s neighbor’s family
• Anchorman
• Huckleberry
• Turtleman

YHC took us out in prayer.

Thanks to all the men who posted today to support Chili with his co-VQ. Hopefully he’ll Q a workout in the future! After a lot of EH’ing, he finally posted about 6 months ago. He loves F3 for the fitness, but he loves F3 the most because he has met a group of like-minded men who love to harass his brother! Keep EH’ing and harassing!!

L8R SK8RS,

Slaw/ Chili

Nice day at the Mountain. YHC took the Q, so you know that it’s gonna rain. Sure enough, a good downpour hits at 1721. By 1726, the rain subsides and it’s time to get to work.

Warmup: Seal Jacks, Moroccan Nightclubs, L/R stretch, R/L stretch, grass pickers.

PLEDGE

Thang:

Stop at each light pole on the right for 5 Mike Tysons, 10 Squats. YHC believes there were 6 light poles.

Go the large soccer field near dog hill for the classic Red Barchetta. Start at one end of the soccer field, Run to the other end of the field for 100 SSH. Run back to start. Do 5 Burpees then run 75 yards out for 75 Mountain Climbers (count right leg). Back to start, 5 Burpees. Run 50 yards out for 50 WW1’s. Back to start, 5 Burpees. Run 25 yards out for 25 Merkins. Back to start, 5 Burpees. Run 10 yards out for 10 Burpees. Return to start for 5 Burpees to finish it up.

Mosey over to dog hill for triple nickel. 5 H/R Merkins at the bottom, 5 Jump Squats at the top for 5 rounds.

Head back towards the flag. Stop at each light pole on the left. Perform 5 Werkins, 10 CDD’s at each pole. Circle up at the flag for Iron Hulk. We almost completed the whole thing (for once). We made it to completing the 10 Merkins, ran out of time before we could get the 40 overhead presses done.

Announcements:

• The Goonie on 5/4
• Extinction run on 5/18
• 2nd F lunch at Simonetti’s in Belmont on 4/17

Prayer Requests:

• Anchorman
• Turtleman
• Huckleberry
• Numerous RESPECT PAX with various ailments
• Hei Hei had a praise report. He’s thankful for F3, the brotherhood and comradery. Aye, brother!

YHC took us out in prayer.

NMM:

It’s getting warmer and the humidity is starting to rise. The guys pushed hard and sweated their tails off.  We’re coming into the time of year where the rock stars are separated from the groupies at Midoriyama. Come on out to see if you’re David Coverdale or Tawny Kitaen!

L8R SK8RS,

Slaw

It’s YHC’s 51st birthday, so he grabbed the Q to celebrate. The forecast called for a chance of rain, but with Slaw at the helm, the chances are 95 – 100% chance of rain. Sure enough, steady rain started at 17:20. Luckily, the rain subsided by 17:30. No problem. YHC had an easy Wienke laminated and ready to go!

Warmup:

• 5 Seal Jacks, 1 Low slow squat
• 5 Abe Vigodas, 1 Low slow squat
• 5 Morrocan nightclubs, 1 Low slow squat
• 5 Goofballs, 1 Low slow squat

PLEDGE

Thang:

Circle up in the parking lot. YHC asked the PAX “Which 3 consecutive integers add up to 51?”. You should’ve seen the guys struggle. Haze quit after he ran out of fingers and toes to count. Leppard screamed in protest “I need my Excel spreadsheet!”. Smoke was billowing out of Dr. Seuss’ ears. Sargento just looked at the Q as if to say “Really, man? I went to N.C. State. I didn’t need math to graduate!”.  Chili blurted out “I don’t give a $h!t!”. Oompa just stood in the corner picking his butt/nose. Montross rolled in about this time unaware of the question that was asked. After a long, awkward silence Wikileaks finally says “16, 17, and 18!”. Outstanding, kid! Hopefully we’ll get through this workout. We performed the following:

• 16 Merkins, 17 Squats, 18 Reverse Crunches
• 16 Werkins, 17 Imperial Walker Squats, 18 Flutter Kicks
• 16 Diamond Merkins, 17 Big Boys, 18 Jump Squats
• 16 Ranger Merkins, 17 Lunges, 18 CDD’s
• 16 Mtn. Climbers, 17 Tiger Squats, 18 Derkins

Numerous renditions of Happy Birthday  were sang by the PAX to derail the Q. YHC didn’t care. We weren’t going to get in a hurry today.

Next, we stopped at each light pole on the right for 5 Mike Tysons and 1 Flying Squirrel. Once we arrived at the rear parking lot, we circled up and performed EMOM for 10 minutes:

• 5 Burpees
• 1 Mike Tyson

This was relatively easy, so mumblechatter and more renditions of Happy Birthday abounded. We then headed back and stopped at each light pole for 5 LBC’s IC and 1 Mike Tyson.

Circle back up for 16 Flutter Kicks, 17 Dying Cockroaches, 18 LBC’s (all IC)

Finish up with 51 SSH to complete the workout.

Announcements:

• 4/13 Convergence/ Community Foundation Run at the FUSE ballfield. Purple Haze has the Q
• Extinction Run will be rescheduled to a later date.
• 5/4 The Goonie. Defib has the lead on this one.

Prayer Requests:

• Broke (back issues)
• Blart (back issues)
• Huckleberry recovering from his procedure
• Turtleman
• Anchorman
• The Hall Family
• The families affected by the bridge collapse in Baltimore

YHC took us out in prayer

NMM:

Even though the recurring number in this workout was 51 (YHC’s age), half of the PAX failed to recognize the significance until Happy Birthday had been sung 15 times! The Midoriyama boys have a reputation of being crazy and having the best mumblechatter around, but as Foghorn Leghorn said, “The boy is about a sharp as a bag of wet leather!”. We sometimes fall short on being the sharpest knife in the drawer. YHC is proud to be numbered among them! Thank you for the birthday wishes! YHC holds a new Gashouse region record – he had Happy Birthday sang to him 15 times in a 45 minute period! Dr. Seuss is jealous! Thanks to Sargento for leading the crappiest men’s choir around!

L8R SK8RS,

Slaw