Author: Stinky Bird (Page 3 of 3)

YHC rolled in about 3 minutes until 5:30a.  TIRED.  Did not want to wake up, but the I guess committing to being the Q was a good enough reason to crawl out of the fartsack.  Let’s get going.

Pledge

Warmup

SSH x 35ic (Watts Up jealous of my youth and beauty again,  thinking YHC was counting to my age…)

IW oyo x 30 ( a little confusion from the PAX on what count one leg only means.  Will work on my communication.)

Mosey one lap around the parking lot, reconvene @ the pavilion.

Dirt asked to lead in 30x Flutters IC…….. 40 is the new 30

This was actually planned, but Slaw wants credit for this next round of exercises after accusing me of being all legs….. we shall see!

5 diamond merkins together

10 HR Merkins OYO

20 American Hammers IC (this one brought the mumble chatter)

5 BURPEES FOR THE TRAIN called by EZ Rider

REPEAT previous three exercises 2 more times!

Let’s MOSEY!  To the bridge, ZOMBIE WALK ACROSS

Stop on the other side at the DIP WALL

Can’t remember if we did them, but 10 burpees were supposed to happen here according to the WEINKE that I left at home.

Dips IC x 15?

Step Ups Each leg x 25, Don’t fall forward into traffic

Dips IC x 11?

Let’s mosey to the 11’s Stairs!

1  Smurf Jack at the bottom (thanks for the suggestion Gastone!)

10 Mike Tysons at the top….. Let’s GO!

Gump Was upset with the workout so he left early…. or maybe there was another more legit reason?

Wait on the six to finish, then 10 Count by Def Leppard.  Let’s NUR (thanks Gastone) up to the light.

Cross the street then do another round of DIPS followed by zombie walk halfway across the bridge.  Lunge walk the rest of the way.

Watts Up calls JAILBREAK back to the pavilion.  Somebody must have called burpees while YHC was retrieving phone from car, so I had a few to catch up on when I got back.

TIME!

Announcements:

Convergence at Martha Rivers March 21st

Get your Name, Address and Phone number to Watts Up, send a Direct Message on Slack or find another way.

Gastone shared about Charlotte police officer with a Go Fund Me page to raise money to help support his family while his two kids have been battling leukemia and he has been out of work.  Just found the link for them: https://www.gofundme.com/f/medical-emergency-for-police-officers-son.

Praise God  for EZ’s son and pray for his son’s job search. Dry Rub’s M, Clavin’s patience,  Freight’s daughter with the flu

Namerama

COT

We OUT!

Stinky Bird

YHC decided to throw myself a little birthday party the day after I turned 33 and being the overtly creative person I am, my age loosely became the theme….

Here’s how we celebrated:

Side straddle hop x 33
33 LBC OYO
10 burpees for fun

Mosey along street in front of Martha rivers
-stop at a light pole for 10x merkins OYO
-Lunge walk to next pole for 25 plank jacks oyo

Mosey to equipment building
Dirt with EC bear crawl under the gate, he leads in 33x flutter kicks in cadence
Big boy sit-ups OYO x 19
Jane Fonda’s x 15 each leg OYO
Mosey to bleachers for calf raises, 25 each leg, 25 together for EZ

Two laps around concession stand, stop for BLIMPS. Run around stand between each round
2 Laos when finished

Mosey to picnic area for
-dips in cadence x15
-10 derkins OYO
-7 dips in cadence
-10 derkins OYO
-5 dips in cadence
-10 derkins OYO
-33 big boys OYO
-10 Jane Fonda’s each leg
-11 dips in cadence

Meander for 75 yards,
Mosey to upper parking lot for 20 oblique crunches each side for Time Frame.
10 more burpees for fun

mosey back for Mary
Outhouse with 33 LBCs in cadence
Defib with 20 peter Parker’s In cadence
Watts up with elbows to knees each leg in cadence
Call time before short sale can torture us

P200 meeting on the 26th @ 3pm @ cavendish
Ruck training this weekend before gashouse

Prayer requests
COT

Aside from all that, 33 brings a time for reflection over the last year of my life.  It’s not the specific age , but the passing of another year.   A few notable things achieved and/or improved upon during age 32 would be finally getting my family plugged in and joining a church – Seven Oaks Church.  I was finally baptized as an adult with the ‘believers baptism’ , which was something I’ve wanted to do for years now.  It also happened to be a requirement for becoming a member of the church, so that was the push I needed.  FITNESS – Tiger had been telling me about F3 for a couple of years and I finally had the guts to step out and go.  I’m not sure why I resisted for so long, but regret doing so.  Being fed up with where I was physically and my lack of motivation to exercise independently brought me out to Neverland for my first F3 bootcamp.  Watts Up Q with cinder blocks.  Ouch.   No turning back!  Accountability is something I need to keep my six in shape.  FELLOWSHIP in community is something I crave.  Areas to improve: DISCIPLINE – primarily with getting into the Word to strengthen my FAITH and time management.  SERVICE – seeing my lack of service to others and would like to learn more about how to use whatever gifts or skills I may have to help others.  CONVICTIONS – I have been more than willing to open my mouth and spread the word of F3, but when was the last time I shared the Gospel of Jesus Christ with someone????

33 IS going to be a GOOD age!

Maybe I was supposed to write this in my diary instead?

Stinky Bird out!

YHC had my first Q at the Pub.

Pledge

I was feeling creative and original, so I called a different destination – Martha’s River.  Roscoe was really confused by this because his knees were so cold and exposed from wearing shorts, so I told him it was was really clever wordplay for Martha Rivers.  Off we went and return we did!  Good work men!

Announcements – Dec 28 convergence

Prayer requests

Namearama

COT

Until next time…

Aye!

Confusion in the gloom?  Okay Clavin, start with the pledge and warmup! The torch was passed when all muscles were loose-ish.

YHC took us on a mosey around Pelicans so I could ditch my coat in the truck, then mosey to the picnic shelter.

20 step ups each leg OYO

dips IC x 10

American hammer x 30 IC

The main thang, inspired by a brutal Sister Act workout Downtown in the parking deck.

5 exercises, 10 reps each then run around the Martha Rivers concessions building and back to parking lot beside the picnic shelter. Repeat 5 times, wait on the six in between.

Burpees

Imperial Walker Squats

Plank Jack Merkins

Smurf Jacks

Monkey Humpers

Back to the picnic shelter for 20 more step ups each leg OYO.

Dry Rub led in some flutter kicks IC.

Mosey back to Pelicans, but stop at entrance for 15+5 big boy situps

Mosey back to Pelicans… TIME!

Prayer requests:  Recovery / healing for Dry Rub’s M,  Outhouse’s dad, Watts Up father in-law.  Continued prayers for EZ Rider’s son.

Gastone shared some insight; it’s an honor and a privilege to be able to post, exercise, enjoy one another. Anything that keeps us from being out with the PAX and sharpening ourselves can leave us wishing and longing we were there and able.  Summary – let’s not take for granted our ability to get out and post!

Announcements

Namerama

Stinky Bird takes to the nest, over and out.

Alarm clocks failed the scheduled Q, so YHC led my first impromptu bootcamp.   Pax were told that the workout would be Turtleman style.

Warm-up:  SSH, Big boys, probably a couple of burpees

Mosey in the direction of Gastone’s hill.  Zombie walk between first and second light pole.

Continue to mosey, probably another exercise in there.  Right at pool towards Martha Rivers trail. A few burpees by the pool parking lot by request.

Take the trail to Martha Rivers, end up at the hill towards the back of the park.  Triple nickel, MC x 5 (not enough reps to do a whole lot of anything), Imperial walker squats at the top.  Lunge walk up the hill, mosey down the hill.

Mosey to the picnic shelter.  1 round of dips, step ups and derkins.

Mosey to playground for some kind of variation of Dora.  Partner up.  20 pull ups, 40 merkins, 60 squats.  Partner 1 does 1/2 of required while partner 2 does EZ Rider’s favorite, flutter kicks.  A little confusion from poor instruction.  Rinse, collect thoughts and repeat.

Mosey back to Pelican’s with an exercise or two along the way, I think…

Watts Up informed YHC that the workout was not Turtleman-esque at all.  I guess we’ll have to get the Turtleman back on the schedule if you want one of those!

announcements, COT, namerama.

Good work, Men.

It was a gloomy Monday morning at Neverland, but oh so perfect for a fine tuned Weinke workout.

Warmup:

SSH x 30IC

MNC x 20IC

Big Boys x 30 OYO

4×4’s x 10 OYO.  A demo was requested and YHC quickly demonstrated my lack of coordination (or intelligence) when Whoopie corrected me after doing the 4 merkins and standing up instead of 4 x mountain climbers.  Then he didn’t let me count that towards my 10 reps!  Thanks Whoopie!

Mosey 20 ft to see the flag; PLEDGE

Mosey towards Gastone’s hill.  Lunge Walk between two light poles.

Mosey to Gastone’s hill.  15 Merkins @ the bottom.  JK2 questioned YHC whether AO is bootcamp or running?  Bootcamp, but… Run, I say! Run up Gastone’s hill!  Aaaaaaand then do 40 LBCs OYO.

Fellowship Mosey turned Mosey by Gastone.  10 count at the bottom by…. one of them PAX.

Yes, more Mosey.  Turn right, mosey up hill to church parking lot.   Flutters 50? OYO

Mosey to the stairs behind Robinson.  Elevens!  Start 10 BigBoys up top, 1 Merkin @ bottom.  Pax crushed it.  Mosey back to pelican’s.  Seasoned PAX who shall not be named thought YHC would return us to pelican’s late….  YHC called end at 06:14:40!  I won’t tell the PAX that I brought a 3/4 complete Weinke and was planning to improvise after the Elevens……

Nice work, men!  We got in right around 2.5 miles!  Some PAX got in some EC beforehand too!

Prayer requests:

JK2 travel to NYC with daughter, Watt’s Up M ,  Outhouse to start new job soon

Announcements:

Raise money for the Downtown potty- YHC forgot to ask for donations, let’s collect this coming Monday (Island has the Q with some fresh ideas!)

JJ5K on Saturday

On another note, I enjoyed talking to Ocho Cinco briefly on the run back.  I realize that I don’t know much about PAX outside of our meetings in the gloom.  I encourage all PAX to try to get to know each other on more of a personal level.  I realize it’s hard when we are sweating profusely and gasping for that extra little bit of oxygen, but let’s strengthen this F3 community that much more and make ourselves more approachable on a personal level for those PAX, old or new, who may need to open up or need somebody to ask them how they are or what’s going on.

Until next time!

Stinky Bird

YHC was mighty flattered to have such a big turnout on Friday morning for my first Q @ Downtown AO.  Bedpan and Watts Up volun….forced me into it!  It was a pretty lovely morning at 5:30am.  Here’s how it went down.  Or something like it.  Can’t find the weinke and YHC has slept several days since.

Disclaimer

Pledge

Warmup:  SSH x25 IC,  LBC x20 IC (I think), Derkins OYO x20

Mosey around the block to the start of the Watts Up burpee crawl.  Burpee at each light pole on the right side of the road up to 5.  YHC wasn’t clear with instruction, so we turned around and followed the work out machine known as Wet Nutz back to the start rather than going straight.

My downtown navigational skills are a little green, so Gastone led us in a group mosiy to the church with the brick wall in front.

Next exercises: DIPS x 20 IC, 25 Step ups each leg, Dips x 10 IC

Mosey to the parking garage.   Starting at the bottom ramp, 1 Lt. Dan.  Run to the top of the next ramp and do LT Dan, add a rep every time.  Counted up to 6 at the top of the parking garage.  These were fun, thank Gump for inspiring this one!

Next up, everyone in a line on top of the garage.  Three main exercises for some AMRAP.  Flutter Kicks, Merkins, Squats.  — Flutter kicks while person at end of line runs to the top of the next ramp and back.  All PAX switch to next exercise, Merkins, when #1 gets back.  All switch to Squats when #2 gets back.  15 minutes remained after getting the end of the line,  so we went through the line once more.  YHC was not stern enough, so partial chaos ensued while other PAX stayed the course.  Finished with that round, then back to the bottom of the packing deck.  5 more Lt. Dans at the bottom.

Mosey back to pavilion.  When all PAX retured, 20 LBCs OYO.  Aaaaand TIME.

Announcements:  911 memorial stair climb, Sept 14, Gaston Residential Services Fundraiser Casino Night Sept. 7,  Stop Soldier Suicide 5k Sept. 21st in Belmont, JJ5k Sept 28 in Stanley (see Sister Act),

Pray Requests:

Easy Rider’s family, kids and teachers starting school, students starting as freshman at college and those going back.

State Trooper from Cramerton, paralyzed, pray for familly and healing. Their family will need help with things like mowing lawn.

COT – Gastone led us out in prayer

Until next time…

Let’s EASE into the day with Stinky Bird!

July 15 Q @ snowballs:

Disclaimer

Pledge

Warmup:

Side straddle hop – 25x IC

Moroccan NC – 25x IC

burpees OYO – 10x

American hammer – IC 25x – Turtleman with the count

Mosey half way to Gastone’s hill, 1 set lunge walk between 2 light poles.

Run up Gastone’s hill – 40 LBCs OYO – Mosey down to the parking lot close to the bottom of Gastone’s hill.  20 big boy sit-ups OYO.

Mosey back towards pelicans, stop half way for lunge walks between 2 light poles.

Mosey to Snoballs for a cool down of:

10 burpees oyo

20 squats oyo

Mosey to the playground for some modified DORA.  YHC will call it the DORA 33. (33%)

Partner UP

Exercises: 33 Pull ups, 66 Mike Tysons, 100 Squats

Partner one does the above while partner 2 does 20 Flutter Kicks each leg.

Turtle Man commented on the PAX level of intelligence because of the high intensity workout we were doing.  Or at least that’s what  YHC took from his mumblechatter.

Island requested a water break.  Mosey to the water fountain.  Some drank water, while Clavin lead the PAX in 1 round of plank jacks IC, 25 or 30 I believe?

Mumble chatter commenced when YHC lead in some hip strengthening; lie on your side, raise leg straight up.  10 IC.  Roll over to your other side, 10 IC.

Mosey back to Snoballs with one 40-50 yard sprint in the mix.

Prayer requests:  Gastone’s daughter at camp, Watts-up’s family?, my short-term memory

COT

Good work, men!

I got out of my first Q assignment because I “had to work”.  Gastone didn’t let me get out of the second.  The day was May 29th.  The AO was SnoBalls.

Disclaimer

Pledge

5:30a

Warmup:  SSH x 25 ic,   Moroccan Nightclubs x 25 ic

To the wall: 3 sets step ups, 25 each leg oyo, 3 sets big boy situps x 15 oyo, 10 hand release merkins

Mosey over to center of the baseball fields: 3 sets in this order: LBC’s x (?) (can’t remember), American Hammer x (?), Squats x  30 oyo

Mosey to the picnic tables at the playground: 3 sets: dips x 15 on picnic tables, run into playground for 10 joyous pull-ups.

The Main Thang:  To the hill between picnic shelter and soccer fields. ELEVENS:  Start at bottom.  Monkey humpers at the bottom, Burpees at the top.  Q switched after 7 burpees to diamond merkins after 7.

Make way back to SnoBalls:

Pax led exercises: LBCs IC x 50  (Gastone?), Bear Crawl to light pole and back (Turtleman).  Mosey up to upper parking lot Martha Rivers, Timeframe led obliques.

Mosey back to Snowballs.   Announcements, Namerama, COT