F3 Gastonia

Fitness, Fellowship, Faith

Author: Slaw (Page 8 of 9)

Double Omaha

September 1, 2017 / / 0 Comments

It seems here lately that YHC has the ability to bring the rain. Literally. The weather has been rainy the last few times YHC has led the group at Midoriyama. At first, it looked as if the rain would slack off long enough for the original weinke. As the afternoon progressed, the weather looked as if it wasn’t going to cooperate. YHC Omaha’d to a “Rainy Day” weinke and instructed the PAX to post at the picnic shelter. After YHC arrived on site, he was greeted by brother Tool Time, Def Leppard, Lil’ Sweet, and lastly, Blart (who came out of the turd shack like he was shot from a cannon). The rain was light at best, and Tool Time REALLY didn’t want YHC’s rainy weinke. YHC really didn’t want it either, so YHC Omaha’d back to the original weinke (that he left sitting on the bar back home, of course). 5:30 rolled around, so here we go.

Warmup:

  • SSH x 15 IC
  • Merkins x 3 IC
  • Staggered Merkins (right in front of left) x 3 IC
  • Staggered Merkins (left in front of right) x 3 IC
  • Werkins x 3 IC
  • Diamond Merkins x 3 IC
  • Moroccan Nightclubs x 20 IC

The Thang:

Grab the shovel flag and mosey up past the playground to long parking lot and back to the playground for the beginning of a 1/2 Murph.

  • 1/2 mile run (just completed)
  • 10 rounds of: 5 Pullups, 10 Merkins, 15 Squats
  • 1/2 mile run (will be performed at end of workout)

After the Pullups, Merkins, and Squats, YHC led the men to the parking lot for:

Route 66 Mountain Climbers IC

Next, PAX lined up on one curb for some Burpee Dans. Pockets introduced this exercise to Midoriyama a little while back. Starting at one side, perform one Burpee, then Lunge forward one step per leg, the repeat the Burpee/ Lunge cycle until PAX reaches the other side. Come back with 2 Burpees/ Lunge 2 steps. Repeat back and forth up to 5 Burpees. This one really takes a toll on the body (especially after the 1/2 Murph work). Excellent work by all PAX. They really worked their tails off. The cool temps and light rain really helped prevent any passing out/ Merlot splashing. Tool Time voiced his disgusted pleasure (if there is such a thing) with Pockets for bringing these to Midoriyama. Also a shout out to the other men- Def Leppard pushing hard to “keep that butt down” during any Merkins/ Burpees. Blart quietly keeps pushing the rock and knocking all exercises out like Floyd Mayweather on that McGregor guy (sorry Tool Time). Lil’ Sweet actually cheers any time a Burpee exercise is called! Outstanding! And Tool Time pushes hard every time he posts. No matter how tired he is, he is always slinging out the mumble chatter!

At this time, YHC spoke very briefly about Matthew 5:37 : “But let your communication be, Yes, yes; No; no: for whatever is more than these comes of evil.” As  a HIM, our word must be solid. YHC commented that it seems the value of a man’s word has diminished over time. If you say it, do it. Be the example of this especially in front of younger men who need to see that type of behavior in us. Be a man of your word.

PAX then grabbed the shovel flag and moseyed back to the picnic shelter (last 1/2 mile of the 1/2 Murph) for:

The PLEDGE, and

22 Merkins for the Veterans.

Announcements:

  • Speed for Need (sign up now. It’s going to fill up quick after this weekend)
  • JJ5K in Stanley Sept. 23rd.
  • Burpeethon Sept. 16th.
  • Dry run of the Gas House AO run. DM Pizza Man if you are interested.
  • Sparky has contacted Samaritan’s Purse about helping the victims of Harvey. Tentative date is early October. Sparky will have more details soon.

COT:

Prayer requests: The victims of Harvey in Texas and Louisiana, our Country, and a young 9 year old that Def Leppard mentioned. After hearing his story, this young man has gone through more sickness and pain in his short 9 years than any of us have in our lives combined.

Keep lifting each other up in prayer!

Thanks for the opportunity to lead! Had a great time pushing the rock with my brothers!

Slaw

 

 

Slaw Slobberknocker

August 6, 2017 / / 0 Comments

7 men posted at Folsom for a Slaw Slobberknocker. It was great to finally meet Medicine Woman. He’s finally off the DL and back in action. It was also great to see Gumby back after fighting some alien version of the crud. Huckleberry shows up barefoot. YHC thought (this man is really tough or really crazy), but come to find out he had literally rolled out of the fartsack and had to throw his shoes in the car as he rolled out. As our most SENIOR member of the PAX (his initials are Def Leppard) planted the shovel flag, it was time to start. As Huckleberry would say, “Time to Clock In”.

Warmup:

  • Sealjacks x 10IC
  • Merkins x 10 IC
  • Don Quixote x 10 IC
  • Goof Balls (always a crowd pleaser) x 10IC

Pledge Of Allegiance

The Thang:

Mosey to the tennis courts for:

All PAX line up at one end of the tennis courts. There are 6 courts to travel. All exercises are single count.

  • 5 Burpees OYO (quiet disgusted mumble chatter from Huckleberry)
  • Lunge across court #1
  • 20 Merkins
  • Bear Crawl across court #2
  • 30 Squats
  • Duck Walk across court #3
  • 40 CDD’s
  • Crab Walk across court #4
  • 50 Flutter Kicks
  • Broad Jump across court #5
  • 60 SSH
  • Joe Hendricks across court #6
  • 70 LBC’s
  • Sprint back to start

Rinse and Repeat 2 more times.

Next, the PAX moseyed to the horse track and the concrete steps beside the track. There are 5 steps.

Start at the bottom step for:

  • 10 Box Jumps (or step ups if needed)
  • 50 Calf Raises

Step up to the next step for:

  • 10 Box Jumps (or step ups)
  • 15 Decline Merkins

Up to the next step for:

  • 10 Box Jumps (or step ups)
  • 30 Dips (single count)

Up once again for:

  • 10 Box Jumps (or step ups)
  • 20 Incline Merkins

Up to the last step for:

  • 10 Box Jumps (or step ups)
  • 30 Reverse Dips (something YHC thought up. Place your legs on the step above with hands on the next step down. Think of it as a decline dip. #Qfail)

Sometime around here Gomer shows up out of nowhere (during the reverse dips).

Next the PAX went to the horse track for some cardio work. Sprint the starightaways and mosey around the ends. YHC was accused by the PAX of altering the start countdown so he could win the sprint. Remember, I usually post at Midoriyama and counting isn’t one of my strengths.

After 2 laps of sprints, YHC led the men back towards the flag. This is when we Gomer left. Come back when you can stay longer, Gomer!

We were then treated to a round of wall work by Huckleberry.  One round of:

  • Ascending Testicles (suck factor up)
  • Australian Mountain Climbers x 20 IC (suck factor WAY up)

Moseyed back to the flag for 5 minutes of Mary:

  • Box Cutters x 10IC
  • Freddie Mercury x 10IC
  • Sandy V’s x 10IC

And last but not least, 10 Burpees OYO.

Time.

COT

Announcements:

  • Give 2 Give- through the MudGear website to help expanding F3 Nation.
  • Speed for Need – Christmastown 5K Nov. 25th.
  • JJ5K – Stanley common ground trail run, Sept. 23rd.
  • Snowbird Men’s retreat – Sept. 15-17.
  • Burpeethon – Sept. 16th.

Prayer Requests:

  • Tool Time and his family, and Sly as he is beginning his new life with Tool Time’s 2.0.
  • Pockets (injured leg)
  • Easy Rider’s brother having neck surgery.
  • T- Square and his Family.

YHC took us out in prayer.

Moleskin:

Great 2nd F at Country Kitchen after the workout. Main topic of discussion was Tool Time and Sly with wedding day being upon them. This jump started the PAX recounting many memories (and horror stories) of raising our own children. YHC can’t go into detail, but Medicine Woman has some awesome stories about his 2.0. Sister act is going through the time with his 2.0’s that YHC is glad he’s past (THE talk, birds and the bees). Everyone had a great laugh at the other guy’s expense. It just goes to show you that we aren’t that different at all.

Once again, it was honor to lead today. Thanks for the push, guys!

Slaw

 

No Burpees – (Well, maybe)

June 22, 2017 / / 0 Comments

If any Gashouse PAX have been around YHC for at least one workout, they will discover that I am a fan of the Burpee. When I announced to the Midoriyama boys that I had the Q, I promised no Burpees. This was met with immediate mumble chatter (ALL negative, I must say). Words such as liar, yeah-RIGHT!, B.S., were heard by YHC. Site Q Def Leppard stirred the pot via Twitter even more by posting a rather funny Ron Burgundy GIF stating “I don’t belive it”. Even when YHC showed up for the workout, he was met with more questions about the “no burpees” workout. With a total of 14 PAX posting, YHC decided to get things rolling.

Warmup:

  • Seal Jacks x 15 IC
  • Toy Soldiers x 15 IC
  • Imperial Walkers x 15 IC
  • Low, Slow Squats x 15 IC
  • Don Quixotes x 10 IC

Thang:

Mosey to stairs at softball field across the parking lot for calf raises x 10 each step. Plank for the six afterward.

Form two lines and Indian run to the practice soccer field where each PAX grabs a coupon from the bed of YHC’s truck. Set up for some four corner work.

Corner 1: 21’s- bicep curls with 7 halfway up, 7 halfway down, 7 full extension. Mosey with coupon to next corner.

Corner 2: Block thrusters x 15. Mosey to next corner with coupon.

Corner 3: Tricep overhead extensions with coupon x 10. Huckleberry asked “why not 15 like the thrusters?’. Well, next round we will, sir.

Corner 4: 8 count bodybuilders (with coupon) x 5. THESE ARE NOT BURPEES! It may be a burpee with a plank jack, but it isn’t a burpee. Immediate explosion of mumble chatter ensued. Huckleberry asked YHC “only 5? Why not 10?”. Well, next round, we will sir! I love his motivated enthusiasm!

Mosey to first corner and drop coupon and line up at the base of the small hill for some 11’s. LBC’s at the bottom, merkins at the top. Good work by all PAX pushing through this. Great support encouragement during this evolution.

Grab the coupons and repeat the 4 corners except increase reps on the tricep extensions and 8 count bodybuilers.

Line up at one end of the field for some Rugby Sprints. Kudos to Pizza Man for guessing this one. All ab exercises with some 15 yard sprints. Exercises were Flutter Kicks, Freddie Mercury, Box Cutters, American Hammers.

YHC was contemplating another round of 11’s, but time was running short. Go to the hill and bear crawl up, 10 squats at the top, sprint back down. R&R x 2. Omaha’d the last bear crawl for Joe Hendricks.

Indian run back to the flag just in time for 22 merkins for the vets.

PLEDGE

Announcements: Speed for need inaugural race July 4th at Dilworth in Charlotte. Gashouse’s first will be the Christmastown 5K the Saturday after Thanksgiving.

COT: Welcome to FNG Flounder. It’s great to have you with us.

BOM: YHC took us out in prayer.

Moleskin: YHC also spoke briefly on encouragement and it’s impact on others. My first post at Midoriyama was a great example of how encouragement impacts others. My tail was dragging in the Midoriyama heat, and thoughts of laying down were running through my mind. But my brothers Tool Time, Pizza Man, Floppy Disk, Freight, and Def Leppard kept encouraging me through it. That gave me the boost to push through. We also should encourage each other through our spiritual battles as well. Life has its ups and downs. It helps me to know my brothers are praying me through when I am going through tough times. We never know what type of situation/issue our fellow brother may be going through. A word of encouragement may give him the boost he needs to push through.

Thanks guys for the encouragement. Thank you for allowing me to lead.

Until the next time,

Slaw

 

Midoriyama Mountain Rain

May 7, 2017 / / 0 Comments

As YHC rolled up to Midoriyama, the light rain falling with the mountain in the background had me thinking of “Smoky Mountain Rain” by Ronnie Milsap. YHC had 2 weinkies prepared, one for rainy AO conditions, and one for dry conditions. Well, which one will it be? YHC couldn’t decide, so I picked a little bit from each one. With 3 other brave PAX showing up, it was time to start.

Quick disclaimer, then on to the warmup:

  • Seal Jacks x 12 IC
  • Morr. Nightclubs x 25 IC
  • Flutter Kicks x 15 IC
  • Shoulder Taps x 12 IC

Mosey to the picnic shelter for the “rainy” portion of the weinke:

  • Dips x 10 IC
  • LBC’s x 25 IC
  • Derkins x 15 IC
  • Box Cutters x 10 IC

R&R x 4

Mosey back to parking lot at the flag for 3 rounds of 4 corners (“dry” part of weinke).

Round 1: Block curls x 20, Squats x 20, Freddie Mercs x 20, Werkins x 20

Round 2: Block overhead press x 20, SSH x 20, WW1’s x 20, Diamond Merkins x 15

Round 3: Lawn Mowers x 40 (20 ea. arm), Lunges x 20 (10 ea. leg), LBFC’s x 20, Mike Tyson x 15

Next, place 3 cones approx. 15 yards apart in a triangular pattern for Bearmuda Triangles. Start at one of the cones, bear crawl to the next cone and perform 1 Burpee. Repeat until all 3 cones have been covered, then escalate up to 2. Do a lap, then up to 3. PAX were smoked by this time, so YHC Omaha’d for 5 minutes of Mary.

Canteen picked some horrible exercise YHC can’t recall (sorry sir), YHC picked Penguins x 15 IC, Blart chose American Hammers x 20 IC, Lil’ Sweet chose Inchworms x 5, Canteen chose Supermans x 15.

YHC closed us out with 22 Merkins for the Vets.

Announcements:

Whoopee’s “gun show” on the 27th, Mud Run on the 20th, All Gashouse PAX mustering at the Yank on the 13th (C-Span guest Q), pain lab also meeting there as well, Gashouse convergence will be at the Downtown Pavilion in June.

Prayer Requests: Our Nation and its leadership, Dr. Feelgood and his Family, Pockets (miss you, brother) and other PAX on the IR, Oompa Loompa while he is traveling.

YHC led us out in prayer.

Thanks for the PAX who posted even though the weather wasn’t the greatest. You guys really pushed hard for 45 minutes. My hat’s (and tassels) are off to you! Thank You for allowing me to lead!

Until next time,

Slaw

 

 

Tour de Folsom

January 15, 2017 / / 0 Comments

4 Men rolled out of their respective fartsacks and entered the gloom at Folsom to make themselves a little bit better today. After discussing with the PAX about our different reasons for fartsacking lately (sickness, family/company Christmas parties, etc.), YHC knew it would take maximum effort from all PAX to resume pushing that rock! After a quick welcome, YHC began the workout. This is how it went:

Warmup:

  • SSH x 25 IC
  • Toy Soldiers x 15 IC
  • Don Quixotes x 10 IC
  • LBC’s x 25 IC

Pledge

The Thang:

YHC took the PAX on a Tour de Folsom.

Mosey to the Ag. Center for:

  • Mike Tysons x 10 IC
  • LBC’s x 25
  • Seal Jacks x 15 IC

Rinse and Repeat x 2

Next, Mosey all the way to the Turd Shack at the softball fields for some wall work:

  • Hip Slappers x 10 IC
  • Donkey Kicks x 20
  • Freddy Mercury x 20 IC

Rinse and Repeat x 2

Mosey over to the picnic shelter at the bottom of the parking lot for:

  • Dips x 20
  • Derkins x 10
  • Step up x 10 each leg

Rinse and repeat x 2

Mosey back the Flag for some coupon work. Grab a cinder block and after some mumble chatter:

  • Colt 45’s
  • Blockees x 5

Rinse and repeat x 2

After a quick pause to let the swelling go down in our arms, we finished up with some Mary:

  • Dying Cockroaches x 20 IC
  • Flutter Kicks x 20 IC
  • Homer/ Marge for approx. 1 minute
  • Box Cutters x 10
  • Sandy V’s x 10

Finished it up with 22 Merkins for the vets.

COT:

Announcements: Palmetto 200 coming up in March. Meeting early February to iron out the details.

Prayer Requests: Pizza man and his family, the F3 PAX running the Charleston half/ full marathon, all F3 brothers facing issues in their lives.

Moleskin:

All the men that posted today pushed hard despite prior sickness or inability to post due to work/ Christmas commitments. Great to see Swimmer back in the gloom. He first posted at Midoriyama last November. After we had covered 1.4 miles during the workout, he then informed YHC on how much he hates cardio! Keep coming out in the gloom, brother! It won’t get easier, you just get stronger! Gumby was pushing hard despite some mean head/ chest congestion. Lil’ Sweet displayed traits of a #HIM by motivating and encouraging the other guys when they looked as if they were running out of gas. Outstanding work by all! Keep pushing the rock!

Until next time,

Slaw

 

Slaw’s Christmas gift to Midoriyama

December 23, 2016 / / 0 Comments

As we come into the Christmas season, YHC was contemplating his gift to the Midoriyama PAX.  It then occurred to him- a good ol’ beatdown would be great! 11 hard chargers posted for the pain! YHC came rolling in HOT at 17:30, happy to find the new site Q (Def Leppard) getting the guys warm with some Moroccan Nightclubs! Thank you, sir! No FNGs, abbreviated disclaimer, and away we go!

Warmup:

  • SSH Burpees (look them up- great mumble chatter starter) 15 IC
  • Freddie Mercurys 15 IC
  • Don Quixotes 15 IC
  • Imperial Walker Squats (A challenge for the coordination impaired!)

PLEDGE

The Thang:

Mosey to parking lot next to field #1 for some:

Route 66- Plank Jacks (IC)

Partner up for some Dora 1-2-3. Partner 1 runs approx. 35 yards then back while partner 2 begins 100 Merkins, 200 Squats, 300 LBC’s (in aggregate).

Mosey to Turd Shack for some wall work. Even numbers (10,8,6,4,2) were Hip Slappers (IC). Odd numbers (9,7,5,3,1) were Mike Tysons IC (mucho mumble chatter by now).

Circle up for some Deconstructed Burpees. This really fired up the mumble chatter! YHC used these in a previous workout and remembered the chatter that ensued! Didn’t have enough time to countdown from 10, so YHC Omaha’d and started at 6 and counted down to 1.

Slow mosey back to the parking lot for some Rugby Sprints. YHC called Merkins, Homer/Marge and Dive Bombers for the exercises.

Short mosey back to the flag for some mary.

  • Dying Cockroaches 10 IC
  • Freddie Mercury 10 IC
  • Penguins 10 IC
  • Flutter Kicks 20 IC
  • Baby Makers 10 IC (YHC won’t even begin to describe the mumble chatter  these started! Def Leppard needs more stamina!)

Finish up with 22 Merkins for the veterans.

Announcements:

Post Christmas party at Whoopee’s house. $10 a person. PAX and M’s only (leave the 2.0’s at home). Def Leppard is the new site Q at Midoriyama! #HIM.

COT:

Prayers for all our F3 brothers, Pockets and his family during the loss of his loved one, Chum while he waits on the Lord to lead him further and YHC while he is going through some really tough physical and spiritual issues.

Thanks to every man who posted today to push each other and help make each other a better man! I wish all of F3 Nation a Merry Christmas and a wonderful New Year!

Until next time,

Slaw

Sprints and Burpees

October 29, 2016 / / 0 Comments

As YHC composes this BB, he must apologize for the tardiness of the post. The guys at Midoriyama are renowned for their pathetic counting, now it seems as if their memory is starting to fail as well. Huckleberry asked YHC to pick up the Q due to a last minute schedule conflict. After agreeing to Q, YHC had little time to come up with a great Weinke. YHC went back to basics with this one. No FNG’s present, so with the usual disclaimer, YHC led 9 other HIMs through the afternoon Midoriyama gloom (that’s not a thing, just sounded kinda cool. The weather was great, actually!).

Pledge

Warmup:

  • SSH
  • Moroccan NC (until Billy Madison joined the PAX)
  • Imperial Walkers
  • Don Quixotes

The Thang:

First up were Rugby Sprints. YHC picked these up from our brothers at the Deep. All PAX line up side by side facing in the same direction. At his discretion, Q calls an exercise. PAX begin the exercise to a random count until Q calls “SPRINT!”. PAX then sprint approx. 25-30 yards away then sprint back to start line. PAX then slow mosey back to other end of the 30 yard mark. Q then calls new exercise at a random count then rinse and repeat the sprinting. Thanks to Crabcakes at the deep for this one! Exercises were Merkins, Werkins, Mountain Climbers, LBC’s and Flutter Kicks. After 2 rounds, Billy Madison self-reported an attack of SV and headed home. Hope you get better, Billy! See you next time.

YHC decided to do a little “Turd Shack Tango”. PAX got on the wall at the Turd Shack and performed 10 Mike Tysons IC. PAX then lunge walk around the shack then performed 10 Hip Slappers IC. Lunge walk around again. Next was 30 sec wall sit then lunge walk around one last time.

Mosey to play ground and partner up. Partner 1 does 5 pull ups, partner 2 – 10 Merkins. Switch and repeat. PAX then rinse and repeat but sub Diamond Merkins for Merkins. Rinse and repeat but sub Military Merkins for Diamond Merkins.

Mosey back to flag for 4 count Burpee beatdown. PAX slit into 4 two man teams. Team one starts the Burpee. Team two begins their Burpee when team one is almost finished with theirs. Team three follows team two, team four follows team three. Once team four is finished, that counts as one Burpee. Q announced this would be performed until Q calls it.Through mucho mumble chatter and a constant struggle to accelerate/decelerate the pace, the PAX pushed through 12 minutes of Burpees! We lost count after 100. Way to push, men!

Sensing an impending mutiny, YHC called for more Rugby Sprints. One round of Merkins, one round of LBC’s.

Walk back to the Flag for some Mary. YHC cannot remember them all, but does remember Parker Peters, LBC’s, Flutter Kicks, High Plank Hold, WW1’s and 5 Burpees OYO (thanks Lil’ Sweet!). YHC attempted to introduce an 8 count ab exercise called the Dr. W. Look it up on the Lexicon. After a demo, YHC got the “are you kidding” and “I don’t think so” stares from the PAX. It is an 8 count exercise, and we have a hard time getting to 4 at Midoiyama! YHC Omaha’d to Michael Phelps flutter kicks instead.

Finished up with 22 Merkins for the Vets.

Announcements:

CSAUP in 2 weeks, Advisory board meeting 10/30 @19:00 at On the Border.

Prayer requests:

Floppy Disk’s M and their family. Tool Time and his calf (muscle, not cow), Def Leppard (broke toe). Others were mentioned and YHC apologizes for not being able to remember them.

Thank you men for allowing me to lead. The men of Midoriyama are an awesome group of men, and YHC is proud to be one of them! Keep pushing the rock, men!

AYE!

Slaw

The neglected bottom half

October 14, 2016 / / 0 Comments

7 including myself showed up on this Thursday for another workout . Weather was great a little cooler than where used to. Despite so many on IR  I felt we needed a little  more work on the lower half,. at least that was the plan.

Warm up

_SSH    15 ic

Imperial walkers    15 ic

Don  Quixote       15

Lets Do This……..

Mosey to playground for pullups and squats  5 pull 15 squats

Mosey to hill at pond for 11’s    LBC’S  at bottom  Burpies  at top

 

Mosey to stairs for some calf raises 5 on each step x 2,

 

Mosey to bleachers for  step ups  did 30 or so? Then did some

single leg squats…..

Announcements:CSAUP, NOMADS meet at eastridge mall at 5:30 sat

Prayer request:  Floppy Disk’s wife ,all on IR, and special one to those that need to get back out there you know who you are.

It is always awesome to be out here getting stronger but not always easy to share that with those around us . I hope others  can see us getting stronger and not just on the outside

 

Are we doing more Burpees?

September 27, 2016 / / 0 Comments

As YHC had reported on Twitter, 11 hard chargers posted for a great workout in the Midoriyama afternoon gloom. It’s been really great to see this many PAX post at Midoriyama lately. Before the workout began, Huckleberry asked YHC “Are we doing more burpees? We did burpees this moring at Folsom.” YHC just replied with a sinister grin. The look of hope and optimism quickly left his face and was replaced with a look of genuine disgust. The beatdown had begun, and we haven’t started the warmup yet!

As we began, I introduced myself to the PAX, gave the disclaimer (in detail) due to FNG among us, and got down to business.

WARMUP:

  • Seal Jacks x 15 IC
  • Toy Soldiers x 15 IC
  • Hillbillies x 12 IC (Don’t ask….remember who’s posting this BB)
  • Moroccan Nightclubs x 20 IC
  • LBC’s x 25 IC

PLEDGE

The Thang:

Indian run to the back of Midoriyama for some Deconstructed Burpees. Starting at 10 reps, Pax perform 10 squats, 10 Burps (from plank position, bring knees to chest and back out), 10 Merkins, 10 more Burps, then stand. PAX then repeato decreasing 1 rep at a time until down to 1. YHC was very surprised at the amount of mumble chatter this created!

Next, Indian run back to playground where the PAX partnered up. Partner 1 does 5 Pullups, while partner 2 does 10 Derkins. Rotate exercises for partner 1 and 2. Repeato except replace  Derkins with Werkins (wide grip merkins).

Mosey to parking lot closest to the flag for some B.L.I.M.P.S. Nearly all PAX requested demo (AKA Stalling). They go like this:

B- Burpees x 5

L- Lunges x 10 each leg

I- Imperial walkers x 15 single count

M- Merkins x 20 single count

P- Plank Jacks x 25 single count

S- Squats x 30 single count

Rinse and repeat.

Noticing PAX were getting gassed, YHC slowed the pace down for 20 Flutter Kicks IC (You know, to get our breath)

Next YHC set out some orange cones every 4 parking spaces for some CDD suicide ladders.

Very simple exercise, but the Suck factor increases exponentially. PAX runs a full suicide (first cone, back to start, second cone, back to start, third cone, back to start, fourth cone, back to start) then do 5 CDDs. The goal is to repeat suicides and increase CDDs by 5. After 2 rounds, all PAX (including YHC) were completely gassed. YHC Omaha’d and all moseyed back to the flag.

With 7 minutes to go, YHC wanted to ensure all PAX were getting their money’s worth. Last exercise is the Bearmuda triangle. 3 cones are spaced 10 yards apart in triangular shape. Starting at one of the cones, PAX perform 1 Burpee. Bear crawl to the next cone, 2 Burpees. Bear crawl to the last cone, 3 Burpees. 2 total laps were performed ending with 6 Burpees.

Circle up at the flag for announcements- wait- 22 Merkins for our veterans (thank you, Gomer). And…….TIME!

Announcements:

  • CSAUP- Nov. 11th- Nov. 12th. Sign up if you haven’t already.
  • Advisory Board leadership changes (to prevent burnout)
  • F3 Nomads- ask Freight- he has the lead Q for this

COT:

Please keep Floppy Disk and his M in your prayers. They really need them. We miss you at Midoriyama, sir, but we understand. Huckleberry and Allen Tate’s aunt passed away today. Lift these men and their families up as well. Pray for each other- as F3 men- to be the dads and husbands we have to be for our families. Also, ToolTime, who is on IR for a leg injury (or SV- just kidding, brother). Get back soon. Blart has taken the title of major mumblechatter in your absence!

Also, welcome FNG Oompa Loompa! You did outstanding for your first time out! Keep coming back. As it’s been said before- it doesn’t get easier, you just get stronger! Kudos to Def Leppard for EH’ing him!

YHC lead us out in prayer.

Awesome work by all today. Nobody was going to let their fellow F3 brother down. It got really tough near the end, but every man pushed that rock all the way to the end! AYE!

Until next time

Slaw

 

 

A Little Bit of Everything

August 30, 2016 / / 0 Comments

8 regular PAX and 1 FNG fought the urge to stay in the A/C and posted at the hottest AO in the Gashouse inventory. With most guys showing up right as we started, a short disclaimer then we start. As soon as the warmup began Lil’ Sweet EH’d a FNG, which is awesome. YHC paused the warmup, welcomed the FNG and attempted the “FNG version” of the disclaimer. He seemed to understand, so we resumed the warmup. The whole thing went down like this:

Warmup:

  • Seal Jacks x15 IC
  • Imperial Walkers x15 IC
  • Moroccan Nightclubs x25 IC
  • Don Quixotes x15 IC
  • LBC’s x15 IC

PLEDGE

The Thang:

PAX go to YHC’s car to get some junk out of his trunk. Some coupons for the trip (Small bricks). Then mosey to the picnic shelter. As the PAX came out of the woods toward the picnic shelter, some of them were attempting to play chicken with an oncoming car. The driver of the car saw the Midoriyama maniacs and decided to stop the vehicle for fear of totally destroying his vehicle! Once everyone reached the picnic shelter, the Q called for 10 (or 15 depending on how you count) Hail Marys and Power Merkins. Rinse and repeat for a total of 3 rounds.

YHC led the PAX for a short mosey to slider hill. Once there, all PAX mosey down the hill, Bernie Sanders halfway back up, drop for 5 clock merkins at 12 o’clock, 3 o’clock, 6 o’clock and 9 o’clock (YHC likes these), bear crawl the rest of the way up the hill, then American hammers IC X10 with the coupons we’ve been carrying. YHC had originally planned for three rounds, but Lil’ Beast showed all the older men some awesome initiative and began a 4th round! Being inspired, YHC called for one more round, which kicked off mucho mumble chatter from the rest of the PAX. Outstanding work, Lil’ Beast!

Next is a short mosey to the closest parking lot for some route 66 CDD’s, then bear crawl back to start line to grab our coupons. Mosey across the road to the parking lot closest to the Flag. Q calls for a quick set of 11’s across the short side of the parking lot with LBC’s and Merkins prescribed. Mosey back to Flag for a little Mary:

  • Dying Cockroaches X15 IC
  • X/O’s X10
  • Flutter Kicks X15 IC
  • Finally, Burpees X10 OYO

Time.

COT:

Announcements- Still discussing combining Gashouse and Fighting Yank AO’s on BRR weekend.

Prayer requests: T-Square and his family, Blart (tweaked his back), The young man Freight mentioned that is getting married in 3 weeks and has been diagnosed with cancer, Floppy Disk’s M and her upcoming medical tests, Jerica Helderman and her battle with cancer, the BRR team, safe travels for Midoriyama PAX traveling this week.

YHC led us out in prayer.

Name-o-rama for our FNG. Welcome to FNG Miyagi! He pushed the rock better than most on their first time out to Midoriyama. Come back out brother. It doesn’t get easier. You just get better!

One thing YHC forgot- 22 Merkins for our vets. I am truly sorry for this oversight, guys. I did mine as soon as I got home. Please knock them out OYO when you can.

Outstanding work and rock pushing by all! Once again, thank you for the chance to lead a great group of men! AYE!

Until next time,

SLAW

 

 

 

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