10 on typical hot summers day at Midoriyama!

Warm Up:  The usual

The Thang:

Mosey up main road towards soccer field. Stop at first light pole for 2 Mike Tyson’s.  Mosey to next light pole for 4 Mike Tyson’s. Continue stopping at each pole on right adding 2 rep at each pole. Finished last pole with 10 Mike Tyson’s.  Head to small soccer field on right.

4 corner escalator on the soccer field. First corner 5 Burpees.  Second corner 5 Burpees, 10 Hand Release Merkins.  3rd corner 5 Burpees, 10 HR Merkins, 20 Mountain Climbers.  Last corner 5 Burpees, 10 HR Merkins, 20 MC, 40 Seal Jacks.

Stay at the corner we just finished and next exercise routine is called on the hill behind soccer field.  Triple Nickel.  5 Big Boys at bottom, Nur up hill for 5 Jump Lunges, back down.  Do this for a total of 5 Rounds.

Next it’s time to go back down the 4 Corners.  Start with 40 Seal Jacks, 20 MC, 10 HR Merkins, 5 Burpees.  Next corner 20 MC, 10 HR Merkins, 5 Burpees.  Next is 10 HR Merkins, 5 Burpees.  Last corner is 5 Burpees.

Head back towards flag stopping at light pole on left for 10 Mike Tyson’s.  Next pole is 8 Mike Tyson’s.  Continue this dropping 2 reps each pole to finish with  2 Mike Tyson’s at last pole.  Mosey over to bleachers at horseshoe pit.  3 rounds of exercises called here;

Round 1: 10 Dips, 10 Step Ups, 10 Derkins

Round 2: 15 Dips, 15 Step Ups, 15 Derkins

Round 3: 20 Dips, 20 Step Ups, 20 Derkins

Finish with some Mary!  Time

It was a hot one today, nice push men.  Midoriyama is a rare post with my work schedule, so I appreciated the opportunity to Q!

SA

It was good to be out today.  Beautiful morning for some fun with heavy things. Here’s how it went… Whoopee was solo for boot camp side so he did some PT test training up on the track. Tube, Castle Rock, FNG, and my self. Headed over for some timed station work.
50 seconds of work 20 second test/transition

Round 1

KB swings

Curls

Slam ball

Battle rope

Man makers

LBC

Sandbag overhead toss to burpee (crowd pleaser) 

(60#)

Break = fellowship mosey around parking lot

Rd 2

Pull overs

Rows

American hammers

Battle rope

Merkins

Big boys

Throw over burpees

Fellowship mosey

Round 3

Halos

Curls

Little Green Band (if you know you know)

Slam ball American hammers

Lateral Raises

Flutter Kicks

Sandbag burpees

That was a wrap. It was great to have an FNG today. I think he enjoyed it.

The Yank was closed do to F3 Dads.  The PAX began to show up, some knew The Yank was closed others did not.  Gather up the PAX and headed down to the Bunker.  While on our way to the Bunker I pulsed them about having some running in the workout.  They were up to the task.

Warmup

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

5 Burpess

We left the Bunker via the stairs and we were off on a mosey to Myrtle Street.  At Myrtle Street we used the telephone poles on the left side to complete Route 66.  We did Merkins on the way up and Monkey Humpers on the way back.   Back the bottom of Myrtle Street we took off on a mosey toward Hawthorne and took a left on street behind Sammy’s.  Once we got to the hill we nurned up it then mosey back to the Bunker down the stairs.

Next up wall work.  2 rounds of

45 sec wall sit

10 Hookups

20 Hip Slappers

30 Shoulder taps

25 sec wall sit

With our shoulders on fire we mosey down to the park.  5 burpees for the train.  Partner up for DORA 123

Merkins

Squats

Flutters

Moseyed back to the Bunker for some more work

Each parking space we performed one of the following exercises

5 Burpees

20 Squats

5 Burpees

20 CDD

5 Burpees

20 Lungers (count 1 leg)

5 Burpees

20 V-Ups

Time starting to run low, but still time for brick work. Each PAX grabbed brick from back of truck.  We held brick above our head and walked around the edge of the Bunker.  We repeated holding brick in front and then farmer carry, right hand first then switch to left hand half way through.  Secured bricks back in the truck then we moseyed back to The Yank.

Core work until the end.  25 of each of the following ab excercises

LBC

Scissors

Hammers

Heals to Heaven

Big Boys

Time 8:00 am

Pledge

Annoucements

Prayer Request

Nameorama

I took us out in prayer.

Thanks for the opportunity to lead. SYITG

This morning it was humid and foggy, time to get some sweat on.

No Disclaimer

warm ups included some monkey humpers as spackle pulled up and horrible form squats to greet Wire nut and to give him something to chew on for a minute.

pretty straight forward today 10 exercises 30 seconds of werk and 30 seconds of rest.

nur up the hill and karoke back.

Oh we did 5 burpees before each round.

3 Rounds.

High Knee(not hiney) flutters, merkins, crunchie frogs, CDD, High PLank, ski jacks, LBCs Overhead claps, Cork Screws,  We finished with some 11’s of squats and Star fish I omaha’d the 11s for time and called 5 more burpees at the end.

Thanks to all the men who posted this morning.

Announcements.

CSAUP 50 miler coming up. Sign up even if you dont run you will be a runner by the end.

F3 skate night coming up.

Prayer request, several.

The Bed Pan is full…

Big crowd on a humid morning at the Storm.  0530, lead with the mission of F3.  Pledge.  Warmup of SSH, IW, Arm Circles, Gravel Pickers, and some stretching.  Mosey.

Go to round about in front of school.  Simple weinke today.  Feels like a good day for some Bo Derek’s, slight modification.  Two burpees and run the hill.  Ten hand release merkins at top.  Rinse and repeat 10 times.

Bat flippers completed 10, the rest of got 8 or 9.  Close to time, but one more thing.  Reach deep and sprint to the flag.  All you got.

Recounted the story from Numbers of the Israelites sending 12 spies to scope out the their promised land.  The spies found the land occupied by GIANTS.  Ten spies reported that taking the land was not possible.  Two said it can be done, and wanted to do it immediately.  Be the man that finds a way.  No excuses.

Lots of chances coming up to do some hard things.  Iron Pax, CSAUPS, relays, Grow Rucks.  Pick at least one and find a way.

Announcements:  Pt test at Gashouse 8/27, Iron Pax begins Sunday with Thursday at Folsom dedicated to that workout each week, CSAUP 9/10, Skating with Mayor, JJ5K 9/24, other CSAUPs later in the year

Prayers: Breaker Breaker uncle , Bubba Sparxx friend with terminal cancer, Tiger and his family, Tesla and family, Huck, Turtleman, Bos and family

YHC took us out

Always an honor

Tiger

Well its been two years since our last G-Town 50 miler so it was no surprise that when the pax were polled about prospective CSAUPs that we chose to host this one again.  The comradery of this run originally created by Pizzaman in an effort to get the BRR feel without leaving Gaston County is something no Pax should miss regardless of running skill.  The format will be similar with teams of 4 relaying BRR style around the county, running through all AOs.  The legs have been evenly allocated so that most legs are 4 miles. (Think about it – most Pax get 2-3 miles in with each bootcamp style post.)   If running is not your “thing” or your have self doubt about doing a 200 mile relay this is your time to step up and step out of your comfort zone.  Sign up link here.  https://f3gastonia.com/event-signups/csaup-50-mile-relay/ Enter your 10K time and we will create teams that are evenly matched so that we can maximize running together/finishing together.  I will post team members by Sept 7 so that we can have appropriate number of drivers.   Start time will be 4AM (It is a CSAUP after all – what are you afraid of the dark?)  FYI the route is posted below and has been altered slightly from previous years to keep Pax mostly on sidewalks but we will require reflective gear (I’m looking at you Seuss!) and lights until 7AM.

Experience is not required only a strong desire to lift up your fellow man.  Speaking of which – there will be a twist this year- Pax will be asked for a donation to be collected for Least of These Carolina.  You may have heard of this charity they do great work for foster parents in the area.  LOT Carolinas’ purpose is to identify and service the physical, emotional, and spiritual needs of children and their caregivers, with the primary focus on children in foster/kinship care. They do this through  community effort of local churches, businesses, and caring citizens; applying the Biblical principle of helping those in need to glorify God.  If you’ve ever been to a Big Pappy Q he has had nothing but great things to say about them.   So get off your arse and help yourself and your fellow man!

Dallas CSAUP 2022

Don Q x 10ic

SSH x 10ic

Moroccan Nightclubs until Tonka joined us.

Mosey to field

I have some cones and an agility ladder set up. Split into 2 groups. Group 1 runs thru the cones and ladder until group 2 finishes Triple Nickel on the Hill.

1st round: Mtn Climbers and Freddy Mercury

2nd round: Diamond Merkins and Big Boys

After each group finished both parts of round 1 we gathered to do some stretching.  Then moved on to round 2. Stretched again after round 2

Finished with some running drills and sprints.

15 came out for some mobility drills and then some Ultimate Frisbee. Big group, it was a good time!