Author: Tool Time (Page 5 of 6)

9 PAX showed up to Be Strong and Courageous including 1 FNG (Wonder Boy)…

here’s what I remember!

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 25 IC

Merkins – 15 IC

Mosey to the shelter.

The Thang:

I don’t believe we do enough core workouts so…..

Core time by Tool Time initiated! (Throughout core time Fresh Prince was a stellar student with impeccable form after several demonstrations)

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

At this time YHC took some time to talk about some scriptures that speak to me about being a man (strong and courageous) no matter what our culture says ….and to be Impactful within our own dominions for the greater cause of His Kingdom …that being strong is not just a physical command but more importantly in our Faith and emotional lives and relationships with our God, M’s, 2.0’s, extended family, coworkers and our communities.

Good now that our cores are engaged …lets mosey…..

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5

Mosey to the picnic tables for a little Dip/Derkin action…

YHC used Canteen for a demo as to what Triceps actually look like …and himself for what the lack of Triceps look like….(Thanks for showing us Canteen….someday  YHC may have ….maybe ….yea probably not)…..ok let’s get to it!

10 Dips IC

10 Dips IC

10 Dips IC

15 Derkins IC

15 Derkins IC

10 Derkins IC

Mosey to the concrete path…

We need to work on our Legs now….so

Zombie walk to the fountain (at least it was downhill men)

Well now I think we need some more core…..and this was endorse by Royalty (Fresh Prince so let it be said so Let it be done)

Peter parkers 25 IC

Parker Peters 25 IC

Flutter Kicks 50 IC (T-Claps to Flush and Edison for completing all Reps!)

We had some time left so we moseyed around the park for a few laps…..Stop for the Pledge Mosey back to warm-up area

COT

Announcements

GOTR moving office Sunday (get with Billy Madison)

Advisory Board meeting Sunday at Guacamoles on Union Rd Gastonia

Nameorama

Prayers-

Jesus’ M is having surgery this coming Thursday

Norwood’s Family- Grandmother is being made comfortable as she makes the transition to be home with God.

Men on the IR

Tool Time also having surgery this coming Thursday

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

Great work today by all PAX. It was an honor to lead you men!

Tool Time

With ToolTime and Brownstreak Qing together who knows what will happen but here is what I recall. The morning started with a lot of mumble chatter. Why are we here on Christmas Eve? Who’s Qing?, who has the nicest hair? Etc. Sargento and Freight must have the same barber. As time drew near pax kept rolling in. A Kotter came back or at least one I haven’t seen in a while “spring break!” Time to start yankers so we moseyed to the boat? Tank? Car? Truck? Whatever the hell we called it. It got called everything. We moseyed there….. and here is when the evilness started.

Warmarama Brownstreak style:

SST x 50

1 Burpee

Hillbilly x 15

2 burpees

Cotton pickers x 10

3 burpees

Monkey humpers x 15

4 burpees

Mericans x 15

5 burpees

Apollo Ohyes x 10

6 burpees

Toy soldiers x 10

7 burpees

Squats x 15

8 Burpees

Carolina Dry docks x 15

9 burpees

Peter Parker x 15

10 burpees

After this monster of a warm up we didn’t mosey but jumped up on the boat?…… anyway some or maybe one of us did a really cool roll up instead of a jump up (mayor got skills) it was here that the second part of our evil plan would unfold. Core time with  Tool Time… Mayor and Dolph was playing and mumble chattering about the warm up and blah blah blah…. y’all know them two. All that stopped real quick… bahahaha!!!

Core Time with Tool Time

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

After that awful and I mean awful evil workout I wasn’t sure which way was up, but we can’t stop til a body drops so we moseyed….. up to the track/ pull up bars. Here is where Brownstreak took the reins of this two mad dog sled and introduced Cindy…. Cindy is a crazy work out that crossfitters and seal teamers do and now F3ers. We modified to accommodate the area and stay within reach of all pax abilities (mine included). Here is what Cindy is….modified of course.

Cindy:

(Modified)

5 rounds – alternating pull-up grips each round ( regular, reverse, close grip, right/left hand different, left/right hand different)

Cindy= (5 pullups, 10 pushups, 15 air squats) Run a lap between each set.

Tool Time being the beast he is along with Dolph and Freight lead a flutter kick extravaganza ( about 55 IC)til all pax finished with Cindy. With just a lil time to spare Tool Time ran us home around and back to the flag.

Pledge

COT

Nameorama

Prayers

Top hat’s dad, Shrimpboat, T-square

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Brownstreak / Tool Time

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 30 IC

Squats- 25 IC

Merkins – 15 IC

Stop for the Pledge ….

Mosey to the shelter.

The Thang:

I don’t believe we do enough core here so…..

Core time by Tool Time initiated!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Quiche loved the Woo YHC would shout as we were done with an exercise…..Flush compared it to Rick Flare however YHC had to demonstrate the subtle difference in the Woo….enough rest…

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

Good now that our cores are engaged …lets mosey…..

Mosey to the track…..In honor of Brownstreak YHC did not disclose how many reps were about to happen!

Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5 (On the second mosey the train came by so an additional 5 Burpees OYO)

Mosey to the picnic tables for a little Dip/Derkin action…

30 Dips IC then 15 Derkins IC

15 Dips IC then 15 Derkins IC

20 dips single count then 10 Derkins IC……

Mosey to the concrete path ..

We need to work on our Legs now….so

Zombie walk to the fountain (at least it was downhill men)

Well now I think we need some more core…..

Peter parkers 25 IC

Parker Peters 25 IC

Flutter Kicks 60 IC (was supposed to be 50 but T-Square guessed it so YHC was obliged to add more….(TClaps to Flush and Edison for completing all Reps!)

We had some time left so we moseyed around the park for a few laps…..meet back at the warm-up…

COT

Announcements

Advisory board meeting tomorrow 6pm at On The Border

BRR meeting Monday 7PM at GSM worldwide corporate headquarters

YHC spoke about the importance of challenging yourself physically with f3 and through that you will become stronger both emotionally and spiritually! T-square spoke about the upcoming birthday (next Saturday) of his daughter that has gone home to heaven recently ….and about how this is the first time in a trail of life that he has physically felt the prayers of others helping him through this difficult time #morethanjustaworkout….f3 matters men.

Nameorama

Welcome FNG Tony Robbins! Great work today sir glad to have you with us!

Prayers-

Stroganoffs family, T-squares family, Shrimpboats safe return, my brother who is running his first 50k ultra trail run today.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

Great work today by all PAX. It was an honor to lead you men!

Tool Time