Author: wirenut (Page 11 of 12)

Pulling in to Old School @ 0655 and no one, nothing, nada dang soul. If this sounds familiar it is. You know if you scared say so we can stay on this side of the tracks.I’ll protect you if we happen to go down to the D-Blok I grew up there it’s not as bad as everyone thinks. Any ways I’m checking my notifications and see a problem has occurred most of my Old School Originals have the Q somewhere else and The Q is posting somewhere else as well. No problem I’ve been here before. No warmup needed as I’m already fuming and my blood is pumping so I mosey on down to Carr School for some ladder work on the ol playground and jungle gym.

Work was as follows

1-Pull-up, 2-Merkins, 3-Squats

2-Pull-ups, 4-Merkins, 6-Squats

3-Pull-ups, 6-Merkins, 9-Squats

4-Pull-ups, 8-Merkins, 12-Squats

5-Pull-ups, 10-Merkins, 15-Squats

@400 meter run from playground down around the track at the ball fields

10 calf raises on each step leading out of ball fields 13 steps total

Rinse Repeat for a total of 4 Rounds

Mosey back to park

1 man COT headed out to refuel the machine.

I’m hoping that this doesn’t keep becoming a regular occurrence here at Old School. A lot of you guys have never come out to this AO or any others besides where you joined F3 as far as that goes. There are a lot of you guys that I’ve met by traveling to other AO’s outside of my local community but I’ve never seen you on our side of the county unless it was at a convergence. There are other sites besides the ones you’re attending or you’re comfortable visiting. Get out meet new friends see new faces and places and create new bonds.

I’m pulling up to Downtown G-Town this morning got a good one in store this morning. No FNG’s let’s get to the warmup.

• 25 SSH IC
• 5 Burpees
• 20 Hillbillies  IC
• 5 Burpees
• 15 Flutters IC
• 5 Burpees
• 10 Mountain Climbers
• 5 Burpees
• 5 Burpees

Mosey to the parking deck 10 hand release Merkins at each level. Bear crawl up each ramp to next level run to next ramp. Rinse repeat all work at each level all the way to the top.

The Thang.

Partner up For AMRAP’s and sprints at each level. Each level Partner 1 does As Many Reps As Possible for each set.  Partner 2 sprints down 1 level (unless you’re a bat flipping douche canoe like my partner and you do the whole damn deck) back up stairs and tags out. Partners switch and repeat for 2 rounds at each level.

• Top Deck – Burpees
• Deck 5 – Big Boys
• Deck 4 – Squats
• Deck 3 – Mike Tyson’s
• Deck 2 – Bonnie Blair’s
• Bottom Deck – Plank and Bear Crawls instead of sprints

Mosey back to parking lot for a Block Finisher. Partners once again and once again AMRAP work. Two rounds Working sets and Rifle Carries each.

• Round 1 Over Head Press
• Round 2 Curls
• Round 3 Blockies

As we’re putting up the blocks I see we’ve got a few minutes left and by the time we gather back up for the COT it’s down to a minute. As I said before I’ve got a bat flipper for a partner and quite a few more out here this morning as well. I don’t want to be one to disappoint so we finished with a minute of Burpees.

TIME

COT, PLEDGE, and PRAYERS

Men We all crammed a lot of work into this 45min. workout great job thanks for the push and all the hard work this morning men.

Lastly this morning but most importantly this morning men it’s Good Friday. This is the most important day in human history in my opinion. What would our lives as Christian Men look like if Jesus said no he will not drink of this cup. He would not lay down his life for ours. What would life as we know it look like. I’m so thankful that this is not the case. I’m so thankful that he sacrificed his life so that I can have eternal life with Him in heaven. Remember men The Easter Season & Story doesn’t end on Resurrection Sunday this is just the beginning.

No FNG’s this morning quick warmup and we’re gonna get this thang over so in 30 we can go run the Community Foundation 5k.

The Thang.
AMRAP for 30 min.

• 5 Blockies
• 20 OHP
• 20 Curls
• 20 Extesions
• Bear Crawl 15 meters
• 10 Merkins
• 10 A to G Squats
• 10 Big Boys

Rinse and Repeat for As Many Rounds As Possible

Very simple workout we kept the pace and intensity up I think I burned @600 calories on this one.

On to the 5k weather you’re pushing for Speed for Need, or just running a race on your own today good luck and good job today guys.

It’s Friday night I’m here at the Rusty Rabbit drinking all by myself once again. This is the second week that I was the only one who showed for 2nd F. I’m hitting up Slack and GroupMe saw that err body is standing me up and staying home. While scanning through all the mumblechatter I see that Tiger has posted that he needs someone to pickup his Q tomorrow so I said what the heck I’ll take it. I’ve been working on a few different things and I’m wanting to try them out so I’ll do it. It’s now Sat. morning it’s pouring rain and I’m having a hard time getting motivated to do anything let alone go workout but it’s what we do so off I go.  As I pull up I noticed no cars in the parking lot and I think hell I wouldn’t be running no EC today either it’s cold and raining cats and dogs out here I can’t blame anyone for not getting in a little extra in out here in this crap. Then a few minutes later my phone is buzzing that means it’s 0659 1 min. till and still no one, nothing, nada dang soul. I’ll give it a few more min. as I’m thinking maybe a few of these guys realize that I’ve now got the Q and I’m pretty much running @ 2 -3 min. late every morning. Clock now strikes 0705 still no one. Now I’m thinking WTF maybe it’s just me who else gets stood up for drinks and a workout within the same 24 hours. Well be danged if I’m going to miss out on a good time just because nobody wants to show. Just like last night I’m flying solo. I grab a block out of the ol’ F150 and get to work. I hit up a circuit of 5 rounds 20 reps each as follows.

Thrusters

Curls

OH Extensions

Good Mornings

High Pulls

I ended each round with a lap around the track. Pretty JV so far I know. At this point I’m really ready to throw in the towel and just head out for breakfast a little early. I’m finishing the last lap of my circuit when I see Mayor pulling in from Folsom he realizes no one was here to pull, push, or kick my whining ass across the so called finish line he jumps out of the truck restarts his watch and says he wants to finish the workout with me. With no real plans on what to do since I was ready to call it quits. Mayor says we’ll just run till 0800 so we head out towards the OG Courthouse. We then headed up to Ingles then back down to the park for 1 final push around the track for a total of 1.5 mi. and we’re finished.

TIME

Thanks Mayor for that final push I needed that.

COT

No Real Need for Name-o-Rama

Pledge

Prayers

Well I guess this went as good as it could have being it was short notice. Also once I saw no one  was going to show I guess I could have just went on home. If I went home I would have just told myself no one will know if I was here or not but Mayor was there so someone would have known. I’d rather do the work than pretend I did it any day. It’s not always the things we do when when others are watching that matter. Often times it’s what we do when we think we’re all alone or no one is looking. What will you do when no one is looking. Just food for thought.

I’m not bagging on anyone and I hope it doesn’t look that way. I know that there were a lot of F3 events today. Good luck with Q School today and Great Work to those of you who ran The Rooster today.

I’M OUT

Well men it’s 2 for Tuesday for me today as I got up and headed into Folsom for my normal Tuesday workout and what did I see but the old Douche Canoe himself getting ready to chew gum and kick ass. Wouldn’t you know it he was all out of Juicy Fruit (Cable Pullers love that stuff). Sucks to be me since I’ve got double duty today. OK JV warm-up over. All joking aside great Q out there SA. So now I’m here at Madoriyama for another first time Q and the real WOD. The Men have all arrived including Slaw is dare I say it sporting a rather stylish and dapper Jimmy Neutron hair do. I’m not quite sure the occasion but I do appreciate your enthusiasm and flare for the rare and disturbing. Truthfully what else should I expect from a SEAMAN. Well it’s that time men let’s put in some work. We have a few who are passing on the workout and taking a run instead. No FNGs no need for a disclaimer. Let’s do this.

Warmup

• 20 SSH IC
• 5 Burpees
• 20 Gravel Pickers IC
• 20 MNC IC
• Multiple Static Stretches

Mosey to the Playground  for Strength Circuit #1 for 5 rounds as follows

• 5 Pull-ups
• 10 Merkins
• 15 Squats

Mosey to the Hill at the Soccer Fields for Triple Nickle

• 5 Alt Lunges (count right leg)
• Sprint to the top of the hill
• 5 Big Boys

Mosey back towards the park entrance stopping at each light pole that faces the road for 10 Hand Release Merkins along the way.

Mosey to Shelters near the pond for Strength Circuit #2 for 5 rounds as follows

• 40 seconds of Bench Dips
• 20 seconds rest
• 40 seconds of Squats
• 20 seconds of rest

Mosey to the Flag for a final push with DORA 1,2,3. Now at this time boot-campers can clearly see we’re probably getting in a better workout as a few of the runners look to have been standing around for the last 10 or so min. I mean not a drop of sweat to be found on these guys and now they have become cheerleaders more or less. Did you guys even run well I guess it’s you vs you and only you know huh. We’re finishing up just in time to see Leppard and Freight hammering it out the last second on their run and that’s TIME.

COT

Pledge

Prayers – Injured PAX, Traveling PAX, lots of PAX Family Prayer Requests

Announcements – Lots of Run-Relay opportunities out there

First Time Q at this AO had a great time thanks MEN

#SAfolsomwarm-up, #realdealWOD

It’s Friday, I ain’t gotta go to work, and I ain’t got s#*t to do. What a better way to kick this day off than a good ol Downtown Beat Down. No FNG’s no Kotters so no Disclaimer let’s get to work.

Quick Warm-Up

• 25 SSH IC
• 5 Burpees OYO
• 20 Gravel Pickers IC
• 5 Burpees OYO
• 15 MNC IC
• 5 Burpees OYO

Turn to the Flag for the Pledge

Let’s Mosey to the Parking Deck

The Thang

We started off with Route 66 with Hand Release Merkins 1 rep on the first level add a rep at each level all the way to the top with 6 reps and worked our back down to the bottom fro the final 11 reps.

Next we worked our way back up and down the Parking Deck as follows. We performed an exercise at each deck followed by a run to the top deck and back down to the stairs to the starting point at the first deck. Rinse Repeat all previous rounds to begin each new one.

• Round 1 – Bottom deck 10 Merkins run to top deck and back down stairs to bottom
• Round 2 – Rinse Repeat with 20 Lunges on 2nd deck
• Round 3 – Rinse Repeat with 30 squats on 3rd deck
• Round 4 – Rinse Repeat with 40 Mountain Climbers on 4th deck
• Round 5 – Rinse Repeat with 50 Flutter Kicks on 5th deck
• Round 6 – Rinse Repeat with 60 LBCs on top deck

Mosey back to the Flag we’ve still got a few min. so we pounded out a few rounds of dips and box squats on the benches 20 reps each OYO to finish everything off.

Time

COT

Announcements.

Lots and lots of run and relay opportunities

Lots of Prayers Spoken and Unspoken.

This was my first Downtown Q looking forward my next one soon.

Thanks Men .

It’s once again the first workout of the month here at Folsom this morning. You know what that means. It’s time for the monthly Folsom Kotter Comeback. It’s looking like a pretty decent showing right up until @ 0658. Then the flood gates opened. My man Ball Joint basically called out the entire F3 Gastonia region by name last night and he now appears he’s bout to pull an AT – Montross – Huckleberry – Sparky on us. (To be fair Sparky showed for 2/3 of the workout) It’s now a few seconds before the disclaimer and here comes Balljoint sliding in sideways in that big ass F350 (you may want to up grade those brakes and install one of your drag racing parachutes on the back of that thang there buddy) jumps out plants the flag and we’re at it. Looks like the total count is 19 including YHC I can tell now it’s gonna be an interesting one.

I had a pretty good blood pumping non-running warmup going on with SSH, Flutters, Gravel Pickers, Seal Jacks, etc…all IC paired super set style with with de-escalating rep count Burpees. I thought it was a pretty cool warmup but comments were made that maybe attend the next Q school well that was a kick in the junk right there so I kindly responded that I would go to Q school if teaching full properly performed reps was going apart of the curriculum.

Anyway we head over to soccer field grab some blocks and let’s go. Starting at the hill we did what I’d call Lucky 7’s. I pulled the handle on the ol’ slot machine at Will’s store and struck gold so I figured I’d share the wealth. 7x7x7 for you guessed it 7 rounds.

• 7 squat hold curls
• 7 thrusters
• 7 murder bunnies

We’re now on other side of the field and still a lot of moaning, groaning, and whining. Alright then challenge accepted. Let’s work the upper body core and legs some more with Mericans, LBC’s, & Calf Raises for a few rounds. Someone points out the Train whistle blowing and I said we’ll catch it at the end. Alright men warmup is finally over let’s see what you got left. Time for some BOMBS with the Blocks and Bear Crawls – Walking Lunges or whatever you can do for 15 yards and back. No rep count AMRAP until partner returns. My partner (Sparky) has a different version of BOMBS in mind and off he goes you vs you there buddy. In the meantime SA bails on Mayor and I know I said I didn’t need to tag in and out of a workout like the ol Canoe himself did last week Downtown but my hand was forced as my teammate went MIA and SA bailed on Mayor when the work got real so here I am tagging in to finish this thing out.

Heading back to the flag for the Pledge and COT when about that time Sparky shows back up. Now what do my ears hear but another Train. SA also catches it and reminds me we left out the 5 Burpees from the previous one so some of us finished out with 10 total for 2 trains and we’re done.

Prayers

• Goudelock Family
• Big Pappy and Family
• Westside’s Grandmother
• My Mother
• Gumby
• Def Leppard
• Roundup and Family
• Huggins Family
• Stogie’s Family
• Many more Spoken & Unspoken

Announcements

• Lots of Relays and Run coming up
• Q School date TBA

I know that this may have been little more aggressive than the usual Kotter Comeback – Pain Lab style workout and buddy believe me I heard about it. I do believe it was fitting though.  See all I promised was no running and we didn’t. If you were planning on a light weight or JV workout let this put you on notice nothing in life comes easy or without putting in a little unexpected hard work. Also this was nowhere near Folsom’s finest or hardest day of work.

Remember life doesn’t care if you wanted to take it easy today. Don’t let this be an excuse not to come back and get in some good work again on another day. If the work was too much, too fast paced, or just didn’t feel right. Remember you have the options to analyze, adapt, and modify it to your needs and finish strong. Life is hard we must prepare and train harder. Training is @ 5% of what we do. To put that in perspective if we’re not willing to put in that little bit of effort to make our body, mind, and spirt stronger then what are you not going to be willing to do when life itself gets hard. What will you do when your M says we’re done I’m through I’m out? What are you going to do when the Dr. say you or a loved one has cancer? What will you do if you’re let go from your job or your business fails? Will you choose to fight on and on and on until you can’t anymore? Or will you quit because it is easier to give up than it is to stay in the fight. Not me I choose to fight. The fight is different different everyday aka modified everyday to meet the needs of the day. Come on men let’s keep fighting every single minute of every day.

Thanks for the Push. Thanks for all the Tough Brotherly Love. Thanks for Showing to Grow and to Know. Love all of y’all.

I’m out.

It’s cold and there’s supposed to be so much snow and freezing rain coming in it ain’t funny. I let the pups out and to my surprise nothing. I look at the weather channel and they’re still acting it’s still snowmagedden 2022-3.0 outside. I head out to warm up the truck and still nothing. This is great for me I can do this workout as planned. I get to Old School early as usual “wink wink” to find Slaw has finished up an E/C run all by himself. Beside him is Leppard trying to stay warm in his luxurious Z71 with heated ostrich and gator skin seats and wrapped in his Snuggie. Just behind him sits Gumby and Mayor waiting patiently in the warmth of their trucks as well not realizing the royal crap storm they’re all about be in. You see I’m not a runner but today we ran. As a larger man I’m built to move large objects I’m not a big endurance guy but today we’re doing endurance work as well so let’s do it. It’s 0700 time to put in some work.

Warm Up all in cadence for 2 rounds

• SSH
• Gravel Pickers
• MNC

Multiple Glute and Ham stretches before a little mosey over Old School’s Route 66 to be done with Hillbilly Squats at each let’s call them “Utility Poles” wouldn’t want any “Cable Pullers” to get offended as they tend to do right SA. That’s right you’re not here beauty sleep right.

Mosey back down Main St. to the Pharmacy headed across Trade St. down Cedar St. left on Sunset which is where Big Pappy lives so we stopped by to give his family something to talk about with a little Monkey Humping action. Now the Ol’ Slawbag really likes this a little too much you know I’ve never seen a man have to dust of his shorts after doing those but this guy knows how to get low if you know what I mean. Away we go on to Lewis St. and a quick left on to Brookgreen Dr. Now if you don’t know where this is located this road is about 1000ft long and all hill. Time for the real fun to begin.

125 Reps at the bottom and the top of the hill in an escalating/de-escalating fashion that looks something like this.

Bottom Side – Mericans/LBCs
Run up the hill
Top Side – Squats/SSH                                  Run down the hill

• Round 1 – 100/25
• Round 2 – 75/50
• Round 3 – 50/75
• Round 4 – 25/100

That’s 500 reps on each side of the hill with a 1000 reps total and the hill sprints in between.

Now that our legs are trashed we’ve now got a 10 min. trek back to the flag and only about 5 min. to do so  so let’s mosey.

0804 we’re late and Mayor is letting me know it. It would appear that he has a hair appointment and they get really anal about him being late at Paul Mitchell or Merle Norman or wherever the hell he goes. I’m so sorry guys just trying keep a reputation here if I’m not late to start a workout I’ll have to be late to finish right SA. Dang that’s right you don’t know cause you didn’t show. Beauty Sleeping and Beauty Salons what the heck are you guys doing.

All joking aside I have to say that I understand we need recovery days. I understand that we sometimes unintentionally sleep in. The thing I don’t understand is there are quite a few of us saying we’re hurting or we need to get back in shape before coming back out etc… etc… That’s crap. I had two banged up HIMS out here this morning who could have really used that excuse but chose to get their asses out of bed and join us in the COLD and GLOOM this morning and for that I was highly impressed. There were things that they couldn’t do due to their injuries but they wouldn’t let that be an excuse we worked around it with modifications. Guys if you are making excuses stop suck it up and get back out here we’ll work around whatever it is that’s ailing you so we can all get better together. Remember Iron sharpens Iron. Now that I’m finished ranting I’m stepping down from this soapbox.

COT and Pledge it out.

Prayers

• Round Up’s family
• Wichita’s Mom
• My Mom
• Westside’s Grandmother
• Def Leppard’s hand
• Gumby’s back
• Linus’ family
• Huckleberry’s Dad
• PAX traveling to run in Biloxi
• Spoken and Unspoken

Announcements

• Q School TBD

Thanks guys for for the push. Special thanks to Gumby and Leppard for showing even though they are banged up.

I’m Out.

No FNG’s. No disclaimer. Go straight to work.

Warm up

• 25 SSH – 1 Burpee
• 20 SSH – 2 Burpees
• 15 SSH – 3 Burpees
• 10 SSH – 4 Burpees
•    5 SSH – 5 Burpees

Catch the Pledge

22 For the Vets

Head up Route 66 with some Squats at each stop

Dora at the horse track

•    50 Tiger Squats
• 100 Reverse Incline Mericans
• 150 LBC’s
• 200 Dips
• 250 Flutters

Head back down Route 66 with Chuck Norris to do some Mericans his way

Cool Down

• 25 LBC’s (IC) – 5 Big Boys
• 20 LBC’s (IC) – 4 Big Boys
• 15 LBC’s (IC) – 3 Big Boys
• 10 LBC’s (IC) – 2 Big Boys
•    5 LBC’s (IC) – 1 Big Boy

COT
Prayers

Done

This is late. No wait a minute this very late just as I was that cool crisp morning but I did make it. Told Haze a few weeks prior that I would take this one not realizing that I was on call. Not an excuse just an explanation for the severity of my tardiness. Don’t really know anything about routes taken other than I bout hit a few the PAX running on Philadelphia Church Rd. on my way in. Slam in my beats and get at it. Finish up a quick 5k quick for me anyway and hear ol’ Canoe over behind his door beating his gums about Q Failure and how it’s good that today’s Q Source is on Failure and I guess he’s right saying I did fail I failed miserably. But without the pain and defeat of failure there can be no growth. This means 0 growth of the mind, of the body, or of the spirit. It also means 0 growth as a man, as a father, as a leader in the household or in the community. See where I’m going with this. If we all own and learn from our failures we’ll all be better stronger men for it and that’s what this world truly needs right now isn’t it.

Thanks for the opportunity to lead, fail, but most importantly learn and grow with and from you guys.