Author: Whoopee (Page 24 of 25)

It was short on numbers but high in quality this morning at Rotary. While waiting for the Pax to arrive, we talked about the Rules of F3: there are only 5, the rest you find your way and try to survive and accelerate at the same time. Those rules are the following: free workout, open to all men, outdoor (rain or shine, hot or cold), led by unprofessional participants in rotating fashion, and end with COT. Bottom line, we decided just before the WU if we don’t have someone questioning what we are doing, we probably are not pushing it hard enough. After these deep thoughts, we got to work because we knew we were good enough, we were smart enough, and doggonit people like us (you young guys born in the 1980’s or later prob don’t know who Jack Handy is, look him up-#SNL).

WU:IC 10-15 each IC: SSH, Press/Press/Fling (missed you Roscoe, these were for you-hope you were enjoying yourself on vacation), Merkins, Freddy Mercury, Gorilla Humpers, Scorpion Dry Docks, and Old Man (slow) Don Quixote.

Pledge

Mosey to parking lot for 2 laps then (get them out of the way) 10 burpees OYO. Next we partnered up (sorry Stroganoff, not a whole lot of choices-you drew the short straw) and fast mosey/trotted in opposite directions around the parking lot with two 8 count body builders each time you passed your partner for a total of 5 laps. These got tough on the last couple laps for me and reminded me how running is not the hardest part of these workouts. Next we moseyed sssslllllooooowwwwwwlllyyyy to the gubment building with flags and did some Hip Slappers X 3 sets of 10 each IC under big brother’s watchful eye. During the rest period we recalled Hot for Teacher’s “hip slapping joke” last time. All I remember about this time is the punchline to Brownstreak’s joke: I can clearly see your nuts. I don’t remember the joke, just the punchline. Will have to ask him about that later. I think I remember Dolph saying he really liked the hip slappers-look out guys, think that will be a problem for us next time Dolph is Q-may want to plan a vacation next time he is on the calendar.

Next we went to the benches and did some squats and dips-1 min each X 3 sets each by a timer. I figured the lack of needing to count reps would encourage some Mumble Chatter and I was not disappointed (a little nauseated, but not disappointed). I heard about a certain Pax inability to ride a bike because his nuts were too big and the seat with a hole in it would only function as a “horse collar.” Easy Mayor, settle down. Gee, haw, whoa…… Also I learned what smartsacking meant (thanks Bandit, understand about those late nights). There were other comments that I just can’t recall, however there was constant chatter which was what I was hoping for.

We were closing in on finishing time so we started our trek back to home base by doing BLIMPS (5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats) X 2 sets until we reached our starting point. Fortunately we had about 60 seconds to go so we did 5 ( or was it 10?) burpees OYO.

We did a quick COT with prayers for Outhouse and his mother, Dolph’s dad, and a reminder about Dredd and OBT coming to Rotary Meeting this coming Thursday (let Stroganoff or Dr. Dancegood, I mean Feelgood, know if you are coming).

Great morning guys. Although I would like to see 25 guys at every workout, I really enjoy the smaller groups. I spend more time with the second F during the workout. I think I need to make a better effort to do that in the bigger groups. Keep up the great work. I’ll be smartsacking this weekend-gotta work. Don’t forget the March BRR challenge and the advisory meeting next weekend open to all pax that are interested (7pm at Gaston Sheet Metal HQ on Sunday, March 6).

Whoopee

I was really wishing I had fartsacked since Yeti was only 1 day away, until I arrived at the Rotary Pavilion and had the chance to spend some time with Hot for Teacher as he popped his cherry. He was already on site when I arrived and eager to get started. Soon afterwards the rest of the Pax came rolling in just like they always do. We started the warm up and Linus arrived fashionably late so we continued our SSH until he joined the circle. I had a new exercise I wanted to try out, so Linus became my target….

WU: SSH, Don Quixote (old man style (slow), that’s how I roll), Toy Soldier (for Dolph), Merkins, LBC, and then (drum roll)……Sumo Squat-reportedly shapes and tones the 6 better than anything else (with 1 leg do standing roundhouse kick, side kick, then squat X 2, then repeat with other leg). Linus seemed particularly comfortable doing these and I could not help noticing he may have done these before….coincidence…..I think not. Maybe he has been working on these. After about 3 or 4 of these per leg, I messed up the counting and I felt like we were wasting time so we broke out of that, did the pledge and got to work.

The Thang: Whoopee

Bearmuda Triangle-ish…more of a straight line. Was never good at algebra, or is that geometry? Who cares? Start at one end of parking lot and make way to other side by bridge. Either bear crawl or lunge for awhile then do a burpee. Continue bear crawl/lunge for awhile then 2 burpees, repeat with escalator/elevator burpees until you get to the bridge. Think I got to 5 burpees. After some group discussion we moved off the street for safety reasons and played some Blackjack. Sum of exercises is 21 (similar to 11’s) with Merkins and LBCs (20 merkins, walk/mosey across lot then 1 LBC. Back to start for 19 merkins then cross again for 2 LBCs. Repeato until complete or until we ran out of time). Been awhile since I was Q and I overplanned. Was planning for some other stuff but needed to get back to home base for Hot for Teacher’s portion of Q. We mosey back to start for Hot for Teacher who then took over.

Part Deux: Hot for Teacher

Plank Compass (got a nice view of Linus’ 6, he’s definitely been doing those sumo squats at home, you sumo squattin’ sculpted 6 SOB) for about 37 minutes. HFT loves to plank. Think we did some Peter Parkers next then not sure if we planked some more. Memory is a bit fuzzy. I know we eventually duck walked around the pavilion. Think HFT is part bird-his was more of a duck sprint. Worked in my favor as I was able to stand tall and walk like an old man for part of this while he could not see me. We got back to start and think we moved to Mary with a variety of things including LBC, Dying Cockroach, Freddy Mercury, humping the sky (AKA reverse plank), lie on your back in the Marge position and intermittently raise heels to sky (long name, maybe we should call it “heels to sky”), and (thankfully) 7 burpees OYO compliments of Spiderman.

Finished with a COT and ran for the cars so wouldn’t be late for work. Glad I posted. Feel better when I do and got to get in shape for the Yeti. I think it’s coming up soon. Anyone know when that thing is supposed to happen???

BRR March Madness Challenge: We have about 5 guys now and need at least 9 (preferably 12). I will put $50 towards any GasHouse pax registration fee if you post more times than I do in March. Got a couple new AOs opening up so lots of opportunities to get better. I promise you will earn every penny if you accept the challenge….. We need to register soon but can’t do without some more HCs.

Enjoyed it guys, thanks for coming out and thanks for sharing the Q with me HFT. Was a pleasure.

Whoopee and Hot for Teacher

Our kitchen is being painted so our entire downstairs has been turned upside down this week and the smell is almost overwhelming. “Why does that matter to me?” you might ask….Well, ironically I had a hard time finding my running shoes to make it this am for the NO RUNNING workout. I actually made it there ON TIME ( and about 3 seconds before Dr. Feelgood) but not early enough to stretch so my WU again turned into a true WU instead of my usual speed WU. I got to the PAX and looked at my phone and it was exactly 0530…then along comes the FNG I have been EHing for many months. The purpose of the NO RUNNING workout was to be inclusive of a friend with a bad back-the same guy a few of us have done some mud runs with in the past who is now confined to exercises that don’t hurt his back. He still manages to sweat it out at the YMCA between quarterly injections in his back. He is the type that you would want with you in a foxhole (just an expression, never actually been in a foxhole myself, keep your comments to yourself-I said foxhole, not fox’s hole). He would definitely be leading the pax if he was out here regularly. Hot for Teacher, if you are reading this, I’ll say it again…you made my week posting this morning-glad you were there and hope you got enough kool aid to bring you back again in the future.

Here’s what I remember…

WU: 10 reps IC of the following: SSH, Squat, Flutter, Merkins, Don Quixote, Gorilla Humpers, Scorpion Dry Docks, SSH (short round #2 just because I like them so much).

Pledge of Allegiance

The NO RUNNING Thang:

Lunge to the Bridge…..wow, that is longer than I remember….are we there yet???…..I hate Whoopee…..OKLAHOMA. Stop half way at entrance to the Gov’t Building and do sets of Drop Down’s (R leg on bench/wall behind and stationary front lunge/squat on L leg) X 10 each leg then Derkin X 10. We did 2 rounds of this.

Continue lunge toward bridge……OKLAHOMA-turn right before bridge and go to wall for Donkey Kicks (aka BB&Ts) X 10 (or was it 20?) then 20 Squats followed by Hip Slappers (my new fav) X 10 (or was it 20?) then 20 squats. Think we did 2 sets of this with unreliable counting by Whoopee, sorry guys. Halfway thru, I needed some air so I polled the Pax for a joke (hip slapper…..joke….sorry). Hot for Teacher thankfully provided a (moderately long) joke about a rich guy, a naked woman, and a bunch of quarters. I laughed but not sure I could tell you if it was funny to be honest. I was just glad to catch my breath for a bit. Think there was a wardrobe malfunction somewhere along here and I was accused of impersonating Daisy Duke……real or just a fantasy of mine…….who knows? My eyes are up here!!!

I am just now realizing that I misread my Weinke (probably during the Daisy Duke hiatus) and left out a few minutes of Mary with a trip to the ATM that was designed to provide a core beating…..will save that for next time.

We then ran…scratch that…lunged to the center part of the parking lot and partnered up. I introduced the Pax to the “Slowjangle Biscuit with Blueberries.” This is not to be confused with the Bojangle Biscuit. Each partner lunged around the lot in different directions and did 10 Merkins midway then upon meeting said partner on back side of the loop proceeded with 10 Burpees (slapping double high 5’s was optional and encouraged-thanks Roscoe) then continued with the lunge around the circle and back to the start. We got crazy on the first half and added a little Chinook for the inbound lunge but ran out of fuel for the second half. I was not too hungry so 1 Slowjangle Biscuit was plenty for me this morning.

Time was running short so we lunged back to the Gov’t Building for some Dips and Derkins (X ? 2 sets of 20 each, I think). This was followed by (or preceded by?) 6 minutes of pain: 1 minute of Merkins, 2 minutes of Lunges, 3 minutes of Flutters (AMRAP during that amount of time). I OKLAHOMA’d so much this morning, I cannot remember the order. We then lunged back to start for about 45 seconds of plank until time was up.

Mission Accomplished…no running and FNG Hot For Teacher was present.

I have been thinking about the holiday posts by other F3 pax, specifically about the “word” for the year…a word to keep in mind that will help guide decisions and actions this year. Many words have been considered, however the image that kept creeping back into my mind was a bowling ball. Not sure if that is from my tendency to be a “disrupter” or from going bowling recently with Dr. Feelgood and our combined 7 kids during the holidays. I know, really sounds strange but what I got from this is IMPACT. That is the word that I have finally chosen for 2016. Never done this before, so will probably need some pax to keep me accountable. My goal is to have more of an impact on my family, my friends, my coworkers (sorry Defib) and those who spend time in my general vicinity during 2016. Hot for Teacher, you are the first victim of my impact for 2016. Hope to see you out here again soon. I’ll lunge instead of running during any workout we are here together.

Not sorry for the long post, had to get this out. It’s my therapy when the house is quiet and I have been smelling paint fumes for the past 2 hours. Looking forward to how F3 Gastonia grows in 2016 and proud to be a part of this group of great guys.

Whoopee