Warm up,

Pledge,

Mosey around the school until we made it to the main entrance Circle.

Time for some Walls of Jericho.

American Hammer, Hand Release Merkins, LBCs, CDD’s, Big Boys, Shoulder Taps, Dying Cock Roaches,

perform an exercise take a lap, stack as you go.

While we were heading to do the next Thang, a train comes rolling through so 5 Burpees for the train.

Route 66 with Bobby Hurleys

Shortest triple Nickel ever. Squats and Burpees.

Time was cutting close Mumble Chatter was good I had the pax circle up for some tabata.

30 seconds of work and 20 of rest.

Butt Kickers, Seal Jacks (Church of God Style) High Knee, Plank, Flutters, Miranda Rights.

Prayer request Several.

Announcements CSAUP September 10th. Stay tuned to slack for mor info.

The Bed Pan is Full!

Thanks to all who showed up this morning.

We had 9 PAX, 10 burpees, 4 wheelbarrow runs, 2 missing shirts, 1 busted shin, and one dermatologist reference.  EZ should have been there.  Here’s what I remember…

Arrive to a man down.  Oh, he’s just stretching.  Whoopee broke out his cobra at some point too.  He just can’t wait to show that thing off.  Lots of talk about something as the clock hit 0530.  YHC can’t remember.  Probably something stupid like “bore-ophyll”.  Time to go.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)

Second exercise in.  Whoopee found Lake Whoopeegonnagetcha and jumped in the puddle.  Repeatedly.  In cadence.  It was an impressive display of rhythm and coordination, unless you were JJ or Bubba Sparxxx, in which case it just felt like your leg got peed on.

• 10 x Imperial Walkers (IC)
• 10 x Shoulder Taps (IC)
• 10 x Mountain Climbers (IC)
• 10 x Nolan Ryans R (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Pretzel Crunches L (IC)
• 10 x Pretzel Crunches R (IC)
• 25 x Toe Touches (IC)

Burgundy and Drug Dog took off down the street.  Let’s follow them.  We moseyed down Neal Hawkins towards Martha’s.  Burgundy and Drug Dog took a hard right to the neighborhood.  I guess we’re on our own.  To the maintenance building for

• 5 x Burpees (OYO)

We started with 9, we were already down to 8.  Nutria raced ahead, so we went chasing.  The long way down to the picnic tables by the turd shack for

• 5 x Burpees (OYO)

Enough of that.  YHC announced to those listening that the name of the game today was “Wheelbarrow”.  Whether you like it or not, we’re gonna partner up and put in work.  8 of us partnered up.  Whoopee partnered with the only person who could put up with him–nobody.  And we got after it.

• Wheelbarrow across the parking lot
• Switch
• Wheelbarrow back

Seemed like a long way.  We’ll cut it in half for the rest of them.  No time.

So in pairs, we did a set of 3 exercises for 50 total reps between the pairs.  Up first

• 50 x Dips
• 50 x Derkins
• 50 x Decline Peter Parkers (count left side)

So if it was split evenly, that’s 25 each.  YHC used to teach math.

Decline Peter Parkers led to a loud bang and a quick awareness that a shin met a bench.  We’ve all done it on these stupid Decline Peter Parkers.  Whose idea were those anyways?

Back to the parking lot, going only to the parking spots in the middle this time

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

Next up was the 100 round.  100 reps of each split between each partner in a pair.

• 100 x Squats
• 100 x American Hammers
• 100 x Superman Pullups

Shirts came off, like a jersey swap at the end of a soccer match.  Autographs were signed.  PAX tried to get the maintenance crew to take the Weinke as it lay like a piece of park trash.  It was stupid.  EZ would have said so, but YHC thought he heard Watts Up and JJ say it in his place.

Another round of

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

And after 100 comes 150.  Math teacher, remember?  We broke out the Common Core

• 150 x Monkey Humpers
• 150 x Flutter Kicks
• 150 x Penguins

Roscoe talked about his dermatologist.  The wheels started falling off the wagon.  The name of the game is “Wheelbarrow”.  Things got foggy, but wheelbarrows turned into Bear Crawls, but not for everyone.  On we pushed.

• Wheelbarrow to the middle of the lot
• Switch
• Wheelbarrow back

In hindsight, YHC probably should have known that was a lot of reps.  More was planned, but time was running short, and the Tysons had yet to be properly Miked.  We moseyed to the first light pole on the way up the drive out of the park.  Great spot for…

Route 55

• Starting with the first light pole and 1 x Mike Tyson, add a Mike Tyson at each light pole all the way out the gate.  10 at the top, for a total of 55 Mike Tysons.

Plenty of work up til that point, but that was a tough way to close it.  By the end, YHC was smoked.  We moseyed in, right on time to shut it down.  That’s enough for one day.

Announcements:

• Blood Drive Wednesday 8/10
• September Events
  • Skating
  • F3 Dads @ the Yank
  • JJ5K
  • 50 Mile Relay CSAUP

Prayer Requests:

• Huck
• Stinky Bird’s Brother & Family
• Students & Schools
• Roscoe’s Family
• Watts Up’s Family

Great group today.  And Martha’s just the best.  Everyone knows her well, yet she’s no prude and always puts out.  Thankful for the opportunity to do whatever that was with all of us.  Thanks for the push.

Yabba Dabba Doo

We had 11 men on a beautiful and humid morning for some mosey and rucking. I ran on Monday afternoon and the whole time I thought about how much better it feels to run in the morning. Running in this heat and humidity gets us ready to be faster in the fall. Good work fellas.

Announcements: F3 Dads on the 20th at The Yank, Freight is moving 8/13 (volunteer help welcome), Snowbird September 17th (see Sparky), Roller skating the 17th (not sure if that is August or September), JJ5k Sept 24th. Prayer requests: Huck and his family, Striper’s brother, Sarlacc’s 2.0, Tippmann’s work situation. Roundup was gracious enough to take us out in prayer.

We’re about 4 exercises into the warm-up. Nine veteran PAX were circled around me. The circle did not include Sister Act who apparently improvised a Q that even he couldn’t recover. That was okay, despite his lack of attendance, he received the same abuse as if he’d showed. In the midst of trying to lead the cadence, I see a talk figure in a neon shirt exit his vehicle and look around reluctantly. From the distance, he looks like Time Frame but he’s walking slowly whereas any veteran PAX would hustle toward us since we were about 0534 at this point. The fella finally joins us. I greet him: “Good morning; are you here for F3?” Guys says: “Yes, Reid Jentsch invited me.” He looks around the circle. “I don’t see him here.” I respond: “I know Reid Jentsch, his F3 name is Malfunction and he most definitely is not here…but you are so welcome.” Purple Haze calls him out – “that boy is a Lineberger.” We quickly learn John Lineberger is from Dallas. I wouldn’t have known that since our FNG is clean shaven and didn’t drive a truck. But he is in training to be a Police Officer where he met Malfunction. Hopefully this wasn’t a pledge prank of sorts. In either way, let’s get back to it. I share an elevator speech on what were doing and since FNG John joined us, I add a few more warm-up exercises than my typical set. We said the pledge and time to mosey.

We go a short distance to the benches on South Street in the middle of the block. We needed them to do:

• Circuit 1: 15 Derkins + 30 Decline Peter Parkers + 15 Derkins + 15 Dips + 30 SSH
• Circuit 2: 15 Bulgarian Squats R + 15 Bulgarian Squats L + 30 Squats
• Repeat both circuits

Mosey down the street to the open parking lot across from the church. I should have found one with smooth asphalt but it will have to do for us. A new routine called 60 where I give out an exercise and you do that until failure or you’re tired of it or 60 reps, whichever comes first. When you stop doing the exercise, you finish with LBCs until 60 reps. Exercises were: merkins, mtn climbers, imperial walker squats, reverse lunges, SSH’s, Burpees. After 60 reps were complete, run to the end of the parking and back to get a little cardio. For the record, none of the PAX did LBCs on the side-straddle-hops. So I impromptu added burpees – some PAX then did 60 LBCs. Q wins.

Running out of time so let’s mosey over to the parking deck. Roscoe was the only repeat PAX from my Q at the Goat the previous day. I asked him to demo the eccentric tricep dip on the parking deck rail. Like the day before, we’ll begin with 10 on one side and 1 diamond merkins on the other for 11’s. Like the day before, we got a little more than halfway through before it was time.

Annoucements: Blood Drive Aug 10th; CSAUP 50 mile relay coming up. Prayers: Melina White, Wirenut & family, Courtney (lady jogger in Belmont that was hit, Huck, Turtleman).

The FNG John Linerberger hung with us pretty good. As he is in training for the Police Department, we quickly named him Tackleberry. He actually claimed to have seen the movie. As for the other PAX, some of them modified because they had attended SA’s beatdown the afternoon before. Good on them for posting. There was good chatter among the guys and hopefully they got their money’s worth. Thanks for the opportunity to lead.

I had a horrible end to July – wasn’t feeling great waking each morning with a clogged head. In normal times we’d call that a head cold. Take some over the counter meds and push through. Fauci calls that Armageddon part III. I never got tested – just kept to myself. Who really knows any more. Regardless, I didn’t feel like working out. I felt better on the weekend and committed to getting after it in August. Bubba Sparxx needed a Q and that was a sign to get my ass out of bed. That I did and shared a few new things with the PAX that beat the fart-sack that morning at The Goat.

Warm-up – Toy Soldier, Side to Side Lunge, Imperial Walkers, Don Q’s, Chest Openers – all IC x 10 – Pledge

Since hill and parking lot in the Cramerton circle are still blown up, we’ll mosey around the building to get the blood flowing. The house on the corner has a dog outside at that time that went crazy. There goes part of the plan to run around the buildings. Improvise it will be.

Thang:

• Round 1: 50 SSH’s, 40, LBC, 30 Squats, 20 HR Merkins, 10 Burpees – run to end of the street and return
• Round 2: 40 SSH’s, 30, LBC, 20 Squats, 10 HR Merkins, 5 Burpees – run to end of the street and return
• Round 3: 30 SSH’s, 20, LBC, 10 Squats, 5 HR Merkins – run to end of the street and return
• Round 4: 20 SSH’s, 10, LBC, 5 Squats – run to end of the street and return
• Round 5: 10 SSH’s, 5, LBC – run to end of the street and return
• Round 6: 5 SSH’s – run to end of the street and return

Next up is the Red Reaper which I found on Darebee.com. Check it out for ideas to use in your Q or when you need inspiration at home. I modified it into my own version so the PAX would get crushed on their upper body. Today’s version was:

• Circuit 1: 15 Merkins + 30 Shoulder Taps + 15 Merkins + 30 American Hammers + 30 Freddie Mercs
• Circuit 2: 15 Derkins + 30 Decline Peter Parkers + 15 Derkins + 30 American Hammers + 30 Freddie Mercs
• Repeat both circuits

Mosey to the upper parking lot below the railroad tracks. Use the rail for a new treat: eccentric plank dips. I demoed this by putting my hands on the rail and holding by body steady in an incline position. Start by bending your elbows toward the rail, lowering your body; then straighten your arms to starting position. I learned this from F3 Fonda the tricep has three muscles: Longhead, Lateral Head and Medial Head. This routine was focused on the longhead but would work all three well. The routine would be 11’s with 10 eccentric plank dips on the rail, run to other end of the parking lot for 1 diamond merkin. As time was running short, we got to about the halfway point. But hearing the PAX chatter, their arms were pretty smoked and they were glad to Omaha.

Announcements: Blood Drive Aug 10

Prayer Requests: Courtney (female jogger hit in Belmont – she is making positive progress last I heard); Huck, Tesla/family.

Thanks for the opportunity to lead.

6 HIM showed for another opportunity to improve today. 3 rucked, 3 ran. It was humid. Change is a coming!

4 stayed for a Q Source conversation on Trust. The world was made better by the conversation and ideas brought forth.

Announcements: Blood Drive 8/10, Freight is moving next Saturday at 9ish, SLT meeting next Saturday at 8:30, F3 Dads 8/20, F3 Dads Camp 8/20, CSAUP in September

Prayers: Huckleberry, Tesla