Author: Stogie (Page 3 of 4)

Warm Up:
20 Side Straddle Hops – in cadence
10 Gravel Pickers – in cadence
15 mnt man poopers – in cadence
20 Front Arm Circles
20 Back Arm Circles
Morracan Nightclubs waiting on Wirenut

Pledge

Tha Thang:

Grab some blocks… we used 8lb. yard blocks – 2 per Pax

20 Squat Jacks with a block
20 Nolan Ryans with a block – 10 each side
20 Skater Lunges with blocks – 20 each side
20 Stogie-fied Mike Tysons (Mike Tyson without a merkin)
20 Weighted Getup – On knees – Lunge up – knee up – 10 each side
20 Body Builder (down, chest, press, chest, down)
40 Mountain Climbers (count each leg)
40 LBCs while holding blocks
20 Plank Arm Raise with blocks (front to lateral) – 10 each arm
40 Hillbilly Squats with blocks
40 Calf Raise Curls with blocks
20 Bent over rows with blocks
20 Dying Cockroaches with blocks
20 100’s with blocks

Tortoise and the Hare:
Pair up!
– One Pax does  Lt. Dans (squat and two lunge walks) – Zombie Walk???
– Other pax does 5 flying squirrels before then running to catch their partner.

We did 1/2 to 3/4 of a lap around the soccer field before I called OMHA.

Dirty Dora:
200 Merkins
300 LBCs
400 Squats

Running partner has to do a flying squirrel or burpee before taking off to run and then at mid-field.

We didn’t finish the squats due to time… We got about 100 in and then fellowship moseyed back to the COT. We squatted while I took the Pax through my message below – maybe got 100 or so more.

Moleskin:

Today was my 354th F3 post in 3 years… My goal when I started was to lose weight. I lost 40 lbs in 4 months when I started in 2019. I kept that off for the rest of the year until the beginning of the next year. I slowly started gaining the weight back. I was getting stronger, but had no goals (like that first year). Covid became a thing and lingered into the next year. Now I am 20 lbs heavier (half way back to what I was when I started). Now, some of that might be muscle from strength training in the gym, but maybe like 2-5 lbs of it (certainly not 20lbs worth). Despite intermittent back problems I have been consistent to show up… but what have I really been doing?

2022 I have goals. I am training for a Savage Race in June. I plan to pick up a random 5K or two… I have a goal to be able to do at least 10 ACTUAL merkins, in a row, without any modification. I may even work to train for a 10K my M always runs in Charlotte in February. Regardless, I have things to shoot for and am working toward those things.

Don’t be how I was in 2020 and 2021… don’t be a Stogie. While consistency can be an awesome thing, it’s not always enough to simply show up.

Thanks to all those who showed up this morning. Hopefully we all got a little better, together.

I’m Stogie, and I’m out!

No announcements other than if you still want a Folsom t-shirt… the pre-order is still available through this week: https://f3.mudgear.com/products/f3-folsom-pre-order-february-2022.

Prayer requests:
– Wichita’s Mom
– Gumby’s back
– Ukraine and our world

Warm Up:
13 mnt man poopers – in cadence
20 Side Straddle Hops – in cadence
15 Gravel Pickers – in cadence
22 Merkins – for the vets (called by Wichita)

Pledge!

Mosey to Tennis Courts

Tha Thang:
On the first day of Christmas my dear Q gave to me… 3 count Bobby Hurly…
On the second day of Christmas my dear Q gave to me… 2 Tuck Squats
On the third day of Christmas my dear Q gave to me… 3 Flutter Kicks…
On the fourth day of Christmas my dear Q gave to me… 4 CDDs…
On the fifth day of Christmas my dear Q gave to me… 5 Burpees!!!…
On the sixth day of Christmas my dear Q gave to me… 6 Stogiefied Gas Pumps…
On the seventh day of Christmas my dear Q gave to me… 7 ‘Roccan Nightclubs…
On the eighth day of Christmas my dear Q gave to me… 8 LBCs
On the ninth day of Christmas my dear Q gave to me… 9 skater Lunges…
On the tenth day of Christmas my dear Q gave to me… 10 Star Jumps…
On the eleventh day of Christmas my dear Q gave to me… 11 Peter Parkers…
On the twelfth day of Christmas my dear Q gave to me… 12 Parker Peters…

I had the pax split up into teams and run in triangular patterns on the tennis courts. We did this twice on one side and then ran to the other end and repeated the pattern.

We met in the middle and circled up for some mary. Burpees were called, cherries were picked, and there were some Kraken, hand release merkins, and one pax who called a combination of two things (but no one (if smart) dares to defy Hacksaw).

With 5 more minutes to spare we ran or walked two lapse around the courts.

THAT’S TIME!

The triangles we ran were meant to create a star shape (to better remind us of the reason for this season and who we should celebrate every day of our lives). Sadly, I stink at Strava Art (first attempt was a failure). According to one of the Pax’s Strava it was a moderate exercise (which according to Round up really means “You suck and need to step it up”).

Regardless, thanks to all who showed up. I am grateful for each and every one of you. I wish you and yours a very, merry Christmas and a very, happy New Year.

Announcements:
Convergence at Mydoriama January 7th at 7am.

Prayer Requests:
Big Pappy’s family, Gaston County foster kids, Ozark’s in-laws, Sister Act’s family, Police Officers (but specifically the family of the lady officer that passed away this week), any requests spoken that I forgot, upspoken and otherwise.

Smoke ’em if you got ’em (or better yet, say you did and don’t).

I’m Stogie, and I’m out!

So, a couple of weeks ago, I ran across a brand new, never been used Navy Seal workout DVD and Book set at the Good Will. I thought, this might be good for a Q. Essentially it was a lot of the same exercises we do already, just a few minor differences.

Warm Up (in-cadence):
10 ‘Roccan Nighclubs
5 Forward Big Arm Circles
5 Backward Big Arm Circles
10 Toy Soldiers
15 Side Straddle Hops
15 Buttkicks
10 Mountain Man Poopers

I demoed what a Reverse Plank Tricep Dip Kick is and how to count off an 8 count Body Builder (basically a burpee with a plank jack but done in an in-cadence count)

Mosey to the Tennis Courts.

The Thang:

20 Merkins
– Frog Jump the next court
10 Big Boys
– Frog Jump the next court

Run back to start and either pick up the six, or plank it up.

Run a lap around the tennis courts.

10 Speed Skaters (each leg)
– (Lt. Dans) Lunge Walk Squat the next court
20 Reverse Plank Tricep Dip Kick
– (Lt. Dans) Lunge Walk Squat the next court

Run back to start and either pick up the six, or plank it up.

Run a lap around the tennis courts.

20 Slow, Low, Deep Squats
– Crab Crawl forward the next court
5 Eight Count Body Builder (slow burpee with a plank jack in the middle)
– Crab Crawl backward the next court

Run back to start and either pick up the six, or plank it up.

Run a lap around the tennis courts.

We repeated at least two more rounds of 4 consecutive exercises from the above list (mostly consisting of Eight Count Body Builders, Merkins, Reverse Plank Tricep Dip Kicks, Lt. Dans, and Frog Jumps).

Circle Up for Mary!

The Q started things off with:
– Turtle Shell (reverse plank with arms, head, and legs up and out (like making an upside down turtle shell).
• We held that position for a minute.
– 20 Mountain Climbers
– 20 Peter Parkers
– 20 Parker Peters

The Q called on 3-4 pf the pax to call out and lead an exercise.

Mosey back to the C.O.T.

Pledge…

22 for the vets.

Discussion:

S.E.A.L stands for Sea, Air, and Land… though, I kept thinking about the GI Joe theme song, “We’re fighting for freedom wherever there’s a struggle – over: land, sea, and air… GI Joe is there!”.

Seals are also known as “Frogmen”, “The Teams”, and “The Men with Green Faces”

Seal Motto is: “The Only Easy Day Was Yesterday”

Seals have a 40% Rule… When your mind is telling you that you’re done, that you’re exhausted, that you cannot possibly go any further, you’re only actually 40% done. This totally to me sometimes… it’s a mental thing you have to push through.

The Seal Creed:
I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission.

I tried thinking of how to rewrite the creed to better apply to my life, and maybe the life of a Christian. I came up with this:
“I am here to glorify and give praise to my God, and to tell others about Him and His Son. My family and friends need me to be physically harder and mentally stronger than those who would come against us. If knocked down, I will get back up, every time. I will draw near to God, and use every ounce of remaining strength, to protect my family and to serve the Lord with gladness.”

I know I falter in certain aspects of this… and was not pointing at anyone during the discussion. But if I was, I had at least three fingers pointing back at me. I also know God loves me because He says:

1 John 1:9 ESV
If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 103:8-12 ESV
The Lord is merciful and gracious, slow to anger and abounding in steadfast love. He will not always chide, nor will he keep his anger forever. He does not deal with us according to our sins, nor repay us according to our iniquities. For as high as the heavens are above the earth, so great is his steadfast love toward those who fear him; as far as the east is from the west, so far does he remove our transgressions from us.

James 4:8 ESV
Draw near to God, and he will draw near to you. Cleanse your hands, you sinners, and purify your hearts, you double-minded.

I tried keeping the group together like a team (even though we ain’t anywhere close to special forces (unless special means something else to you)). I also asked some of the pax which exercise they wanted to do after we finished the 3 rounds. If I didn’t like what they picked I was prepared to override their choices, but this gave a sense of having a say-so (whether they really had one or not). Also calling on the pax during mary allowed them to get a chance to lead as they wanted to (like About Time picking an exercise, but not knowing if he should least it too… then counting it out in-cadence). I intentionally switched things up, here and there, just to ensure the Q was followed. But being that I don’t run as well as some of the other Pax, I was shortcutting the lap on the run. By about the 4th round, some of the others were starting to do the same (instead of doing what they knew to be better… staying with the group). It just shows that not all leaders are infallible and that others are watching you and will often follow the example you lead (whether you know it or not).

Announcements:

• F3 Dads workout at Folsom this Saturday (8-21-21)
• JJ 5K coming up
• Convergence workout Labor Day in McAdenville
• Snowbird Men’s Retreat

Prayer Requests: 

• West Side’s Dad and Family
• Big Pappy and his family
• Bedpan’s Balls
• Ball Joint’s neck/trap
• Pax dealing with things
• Nan (Stogie’s former co-worker and friend with pancreatic cancer)

Thanks for the opportunity to lead and share some thoughts.

I’m Stogie, and I’m out.

So, I almost always try to bring something different when I Q. I don’t know that I have ever used the same weinke twice. With that, I learn a few new things I like and try a few things I haven’t. I almost always bite more off than I can chew, in hopes to push everyone else as well as myself. With that said, I had to change my tabata timer from 2 mins on and 20 seconds off to a minute and a half on. 2 minutes on was a bit too much.

I was reading somewhere that the main difference between exercises with weights versus cardio is that your body’s metabolism will often continue to burn calories after the workout, where with cardio you are only burning during your movements. So, with that in mind, I brought 8lb. yard blocks that sat outside in the rain last night.

The Warm Up:

‘Roccan Nigh Clubs – in cadence
Arm Cirles Front
Arm Cirles Back
Abe Vigotas

Grab blocks!

Fellowship Mosey to the Tennis Courts

Tha Thang:

3 exercises – 1:30 on and 20 seconds rest

• Squats with blocks
• Nolan Ryan Merkins with blocks
• Curls with blocks

Run a lap with the bricks

• Lunges with blocks
• Man Makers (Clean and press with blocks)
• Chest Press with blocks

Run a lap with the bricks

• Squats with blocks
• LBC Flys with blocks
• Overhead Press with blocks

Run a lap with the bricks

• Reverse Plank Tricep Press with a kick
• CDDs
• LBCs

Mosey to truck to put blocks back.

Pledge

Balljoint called 22 Burpees – for the vets

Announcements:

• Tubing on August 7th – See Allen Tate for details
• Snowbird in September
• JJ 5k on the same weekend as Snowbird
• F3 Dads workout on August 21st at Folsom

Prayer Requests:

• Volt and his family
• Big Pappy and his family
• Sarlacc and his family
• Sister Act and his family
• Turtle Man
• Uranus and his family
• Achey Breaky’s son

Thanks for the chance to lead. I don’t know about you, but I feel like I got my monies worth. Welcome FNG (my first to name) – Matt Leonard (now known as “Pallet Jack”)!!!

So, I was under the impression that Bulldog liked block workouts and that 1P2A and Rudolph might be there. Seems I was wrong on both accounts. I was also wrong to ask, “So, what’s a word, or name, that rhymes with block and is also another name for a block?”. Firmly insert your mind in the gutter and you will think of the responses I got (or you could tell Pax were thinking).

After watching some of those Athlean X videos on YouTube (with Jeff Cavalier), and recently seeing Dwayne “The Rock” Johnson post his workout he’s been doing to bulk up for the new Black Adam superhero flick, I thought to combine the workout routines seen and modify them to use blocks or bricks in place of gym equipment. I couldn’t find half cinder blocks at Lowe’s or Home Depot so we resorted to using those mini wall blocks that weigh about 8lbs each.

The Warm Up (with blocks in hand):

15 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence

15 ‘Roccan Nigh Clubs – in cadence
15 Arm Circles Front
15 Arm Circles Back

Tha Thang:

20 Squats with the blocks
20 Man Makers (merkin to a row with the block)
20 Mountain Climbers – in cadence

15 Mountain Man Poopers with blocks (search for “F3 Lexicon Mountain Man Shiterz” on YouTube for a funny video about this exercise)
20 Shoulder Taps with blocks in hand
20 Mountain Climbers – in cadence

15 Superman Merkins
20 Curls with the blocks
20 Mountain Climbers – in cadence

20 Lunges with a brick/block
20 Clean and press with a brick/block
20 Mountain Climbers – in cadence

Pair up!  – Tortoise and the Hair Routine

One Pax will Lt. Dan (two lunge walks to a squat) with blocks around the parking lot while the partner does 10 blockies (burpee/flying squirrel/deconstructed burpees with a block)
Once the one Pax finishes with the blockies, Run to catch the partner and swap to doing Lt. Dan (two lunge walks to a squat) with blocks…
REPEAT until around the lot

Finishing Up:

20 Stogie-fied Gas pumps holding the blocks
40 Block Flies while doing an LBC
20 Wipers (reverse crunch)

Mary (some exercises with blocks and others without – depending on what the other Pax called)

Finish with a rifle carry of the blocks back to my truck.

I originally had written down 21 reps for everything (except double for the little baby block fly crunches – they were double at 42), but that proved to be harder than I thought when I wrote the weinke. I was able to get 20 reps in there here and there and some things were called in cadence and others OYO, with an occasional omaha because the movement couldn’t be done with the blocks (like the Superman Merkins). The intent was the keep an element of surprise (like 2020 was for everyone) and for the Pax to have to listen to the Q for direction (which worked well with this group, unlike Pax I have tried to lead in the past… you know who you are). 21 reps was supposed to be for 2021, but it’s fine. We adapted and kept moving and I think everyone got their monies worth.

Thanks for the opportunity to lead and try something different.

SYITG,

Stogie Out!

Announcements:
– F3 Dad’s workout coming up in July
– F3 Dad’s Camp coming up in August

Prayer Requests:
– Turtle Man
– Big Pappy and his family
– Sister Act and his family
– Pax traveling for the July 4th holiday

So, during the school year I have an arrangement worked out with my M. I try to be home by 6am to get the kids ready for school (make sure they are up and dressed, fed, etc…) so my M only has to worry about herself in the mornings. But this shortens my time at the workout with the other Pax, and gets me some razzing for only staying for “half” the workout (though, EC+30 minutes is still a full workout for me, but I guess Forestview and North Gaston math don’t mix). REGARDLESS, I thought to try to Q more,  and get outside of Folsom during the Summer months.

I instantly thought it would be neat to try to do a baseball themed workout at the Labyrinth. Now, being my first time trying this, I learned a lot (music would have been nice, and pairing Pax up initially would have worked better than trying to come up with something on the fly). But, the reason I wanted to do something baseball themed was… for one we’re at Martha Rivers Park, but mainly… a little known fact… I designed the new Labyrinth F3 shirts and the maze (or labyrinth) that is behind the Gashouse Minotaur is loosely based off a map of the baseball fields that is posted at the Park.

Warm Up:

20 SSH – IC
20 Gravel Pickers – IC
20 Nolan Ryan’s (10 each side – IC)
15 Mountain Man Poopers (look up “F3 Lexicon Mountain Man Shiterz” on YouTube if you want to see a funny video about the creation of this exercise from the Pax in Waynesville, NC who gave me my F3 name)

Mosey to the Park

Tha Thang – F3 Baseball… or OYO 4 Corners:

The “Batter” at home plate does 15 Burpees each inning, but the exercises and the method of getting to the next base changed each round/inning.

First Inning:
1st Base – LBCs
2nd Base – Merkins
3rd Base – Squats
Sprint to next base after the batter finishes his 15 burpees

Second Inning:
1st Base – Big Boy Sit-ups
2nd Base – Diamond Merkins
3rd Base – Monkey Humpers
Lunge Walk to next base

Third Inning:
1st Base – Bicycles
2nd Base – Nolan Ryan Merkins (one merkin, two nolan ryans, repeat)
3rd Base – Squat Jumps
NUR to next base

Fourth Inning:
1st Base – Flutter Kicks
2nd Base – Carolina Dry Docks
3rd Base – Gorilla Humpers
Carioca to next base

Mosey back to Pelicans and circle up…

20 Stogie-fied Gas Pumps – IC
20 Star Crunches
Mary with each Pax calling an exercise, though I let Oompa Loompa go twice ’cause I like his Marine-style cadence counting. It finished the workout with us all having smiles on our faces.

Announcements:

• Jacked Up Leg 5K is this Sunday at Crossroads in Dallas
• 2nd F Lunch is tomorrow (Thursday) at Bubba’s
• 2nd F Laser Tag and Axe Throwing is this Saturday at the Gastonia Mall – meet at the Food Court around 11:30am.

Prayer Requests:

• Time Frame’s 2.2
• Big Pappy and his family
• Sister Act and his family
• Stogie’s job situation
• Clavin mentioned a family member, or friend of the family (sorry Clavin, God knows)
• All the Pax traveling

Thanks for the opportunity and allowing me to lead. See ya’ll around.

~Stogie

Warm Up:
20 SSH
15 Toy Soldiers
15 Gravel Pickers
20 Goofballs

Mosey to Tennis Courts

Tha Thang:

Skip (alternating legs) down the court (get those knees up high!)
– Karaoke back (switching in the middle)

Do one Merkin to a Nolan Ryan – each side
Hopscotch (hop, flat, 2 hops, flat, 3 hops, flat, etc… the length of one court) – Alternate hopping legs with each court change.
Repeat Merkin-Ryans to Hopscotch down to the end of the court
– NUR back to the line.

Red Light – Green Light:
Get in a Bear Crawl or Crab Crawl position… If you move after Red Light is yelled, have to do 5 burpees.
– Otherwise, crawl toward the end of the courts.

Skip back to the other end of the courts.

Circle Up!

Duck, Duck, Goose…
– Everyone Low Plank Up… one Pax lunge walks around the circle saying “Duck, duck, goose” picking someone (though, I think Love Boat was the only one who actually lunge walked).
– Pax then chases the other back to their spot.
– Loser of the chase has to do 5 Burpees.

Count off for Extreme Dodge Ball…
• Split into teams
• If a ball hits the ground before it hits someone the thrower does 5 merkins.
• If a person gets thrown out or caught out he steps out and does 5 burpees and jumps back into play.

This morning I was out to have some fun and burn some calories while doing it. While the occasional beatdown is good for you, sometimes you just gatta try to have a little fun. I was trying to think of things we all did when we were elementary school age, things that might seem dumb to be part of a workout, but actually be good cardio.

Pax said they had fun, and (according to Garmin) I burned around 440 calories in 45 minutes (others said about the same or more). So, mission accomplished! Thanks for everyone who showed up, and for the chance to lead.

Announcements:

• F3 Dads Workout this Saturday at The Yank @7am.
• JUL (Jacked Up Leg) 5K coming up soon…
• Ozark’s V-Q on Thursday.

Prayers:

• Big Pappy and his family
• Sister Act and his family
• Stogie’s Dad and family
• Turtle Man
• Any others I may have forgotten (spoken or unspoken)… God knows what they are.