Author: Slaw (Page 9 of 9)

Warm up.      SSH-  25. IC.

MNC-  25IC

Squats-25 IC

The thang.  .   Mosey to soccer feild  where did combo of sprint  and karaoke  around field using coupons  during karaoke. .. then 15 burpees.  Then around again and 15 squats ….around again 15 lundges….

Mosey to playground for 5 pull ups then 10 merkins ×3.

Mosey back to soccer field for some more colt .45.    This time curls ….15×  up half way …15× up from half ….then 15 full.  Then 1 set of 15 dips with coupon  all ×3.      “Thanks for the push Freight”  don’t q it if you can’t  do it….. “almost got me there”

And no I did not forget the pledge. As.h  pond  so attention  salute  pledge just like vbs

Mosey back to turd shack for some shoulder work.  15 shoulder taps then 15 squats ×3

Mosey to flag for announcements and prayer

Thanks to all those at different AO’s that have stuck it out for so long to give me this opportunity  GOD. is. so gOOD. …and right  on time….

6 “Midoriyama Maniacs” posted for Slaw’s VQ. As the shovel flag was being posted, many of the PAX were discussing the very uncommon (yet awesome) breeze that was blowing. This made the usually brutal hot afternoon workout at Midoriyama a lot more bearable. Blart rolls in with Beyonce’s “All the single ladies” blaring on his phone, which made YHC a little apprehensive before we began. Billy Madison rolls in with his 2.0’s (who are tough, I must say!). ToolTime is doing his routine pacing around the AO getting his mind right (if that’s possible) before the workout begins. Well, alrighty then! It’s 17:30, let’s do it!

Disclaimer (no FNGs, but I believed I needed to do it just to get in the habit)

Warmup:

SSH x15 IC, LBC’s x15 IC, Moroccan Night Clubs x25, Don Quixotes x15 IC (for ToolTime)

Pledge

The Thang:

Mosey to soccer field at the rear of the park where we set up for “4 Corners of the Globe” (Thank You, Triple7). There are 5 stations, one at each corner of the field and one in the center. PAX split into 4 traveling groups. Everyone started in the middle, where the exercise was 15 Monkey Humpers. The groups then split and ran to a corner and performed the exercise prescribed at that corner. Corner 1 was block push press x15, corner 2 was block curls x15, corner 3 was Merkins x15, and corner 4 was Freddie Mercury’s (4 count) x10. Once exercise was completed, return to center for 15 more Monkey Humpers, then rotate to next corner. After all corners were covered, plank for the 6.

Rinse and repeat

Next, mosey towards the backside of field where I believe I heard the distinct sound of mumble chatter. PAX lined up at the base of a relatively small hill. Rx called for bear crawl to the top, 5 WW1 sit-ups. Fast mosey down the hill for 5 burpees OYO then plank for the 6.

Rinse and repeat x 2

Q then led the PAX to the bleachers for some dips (15 IC) and derkins (10 IC).

Rinse and repeat

Mosey back to Flag for some Zombie Walk, but instead of a regular squat, “Slaw squats” were prescribed. It’s just a squat where you drop your 6 as low as it can go then stand up (Blart nicknamed them “The Beyonce”, which explains his music selection at the beginning of the workout). These were performed for a guesstimate of 40 yards.

Circle up at the Flag for some core work:

Dying cockroaches x 15 IC

Midoriyama Downhills x 10 IC (Start in plank position. While keeping your feet and knees together, pull your knees up to your right elbow. Return back to plank position, then pull your knees up to your left elbow. Return to plank.) Done as a 4 count exercise.

Nolan Ryans x 10 each arm (Thank You, Sargento!)

Rinse and repeat

YHC then called flutter kicks (4 count). While getting ready to begin, YHC heard a voice in my head that whispered “Just keep going and going and going”. The voice bore a very close resemblance to ToolTime’s voice, but I wasn’t quite sure. YHC started to hear the mumble chatter after the 20th rep. At 30, it was louder. Fearing a mutiny, YHC stopped at 40.

Last but certainly not least, 10 Burpees OYO.

Time.

COT:

Announcements: Advisory Board Meeting, On the Border 7/31/16 @19:00. BRR meeting Monday.

Prayer requests: Stroganoff and his Family, T-Square and his Family, Our Nation, the Upcoming Elections, The World in general. Def Leppard in his travels.

I also forgot to mention Floppy Disk in his travels as well.

One last thing- Def Leppard had been trying to get me out to an F3 workout. He assured me I would love it. My work schedule was keeping me from posting for the longest time. When I finally made it, Bandit and Roscoe co-Q’d at Gashouse on a Saturday morning in May, and I’ve been hooked ever since. I look forward to every workout not just for the physical aspect, but for the fellowship and camaraderie as well.  Like many other F3 members, I was a Sad Clown in need of something just like this. Def Leppard was right- I love it.

Proverbs 27:17

Until the next time,

Slaw