It’s a big day for Turtleman, and we all got out and got after it on a perfect Monday morning with some of the toughest HIMs F3 Gastonia has to offer.  A strong solid group of 8.  Here’s what I remember…

Doesn’t matter how early or late I wake up and leave the house, I’m always pushing close to 0530 to start.  Game on.

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Toy Soldiers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Scissor Kicks (IC)
• 10 x Mike Tysons (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Nolan Ryans R (IC)

With the Nolan Ryans today, we went slow and tried to get a lot of extension on both ends, just trying to control things and get a good twist.

Mosey around Snoballs and out a few entrances, trying to get the group spun around and not knowing where we were heading, ultimately ending up right back about where we started, off Neal Hawkins, headed down the street towards Riverwood.

• Route 66(ish)
  • Run to the light pole on the right
    • 1 Burpee (OYO)
  • Run to the next light pole
    • 2 Burpees (OYO)
  • Repeato to 5 Burpees

… which took us to the doctor’s office

• 10 x Dips (IC)
• 10 x Bulgarian Split Squats L (IC)
• 10 x Bulgarian Split Squats R (IC)

Partner up

• Partner Triple Nickel
  • Run to the end of the lot
  • 5 x Booyah Merkins
  • Run back
  • 5 x Booyah Merkins
  • Repeato x 5

This gave everyone a chance to work out their jaws, as we all just talked the whole time with our partners.  50 Merkins, running and partner work.  Sounds like F3 to me.

• 10 x Nolan Ryans L (IC)
• 10 x Nolan Ryans R (IC)

That did it for the doctor’s office.  We were on our way out, when Stinky Bird called out

• 10 x Uphill Big Boys (Stinky Bird’s count)

and everyone agreed, so we knocked those out.  YHC said “Uphill, right?” and everyone grumbled that “Yeah, Turtleman would probably have us do them uphill”, so thanks Turtleman.

Back to the light poles, which were now on our left.  It seemed there was some unfinished business to do.

• Route 66 (continued)
  • Run to the light pole on the left
    • 6 x Burpees (OYO)
  • Repeato to 11 Burpees

So that sucked coming back up the hill, and the PAX were confused how we only did 5 on the way down, and somehow did 6 on the way back.  Magic math.  To the wall in front of the bank for another round of

• 15 x Dips (IC)
• 15 x Bulgarian Split Squats L (IC)
• 15 x Bulgarian Split Squats R (IC)

Short Mosey to the bank’s drive thru for some Dora

• Dora 123
  • 100 x Chuck Norris Merkins
  • 200 x Monkey Humpers
  • 300 x Penguins

The Chuck Norris Merkins were awful.  YHC hadn’t done more than sets of 20 or so before, so figured it’d be fine.  It tore up our knuckles pretty good, even with gloves.  We kept at it, with some Omaha-ing going on I’m sure.  The 300 Penguins weren’t as bad as YHC expected.  Not sure if they’ve just gotten easier or if the form just deteriorated with the high rep count.  Either way, we all got it all done, and right on time too.  Had time to mosey across the street for the finish right at 0615.

Announcements:

• Mia Stokes Foundation Fundraiser @ Handel’s – 5/22
• Memorial Day Murph @ The Sandlot – 0700

Prayer Requests:

• Turtleman
• PAX Traveling

Great start to the week pushing it with these guys.  Had a blast.  Lookin forward to the next one.

Yabba Dabba Doo

5 of us posted for some morning-after work, with a lot of fingers pointed at the 1st F Q for the hateful pains he had caused.  4 runners and Whoopee doing Whoopee things in the parking lot.  Paces were slow today.  Imagine that.  Kudos to those who followed up yesterdays mileage and heat/humidity influenced nastiness with more of the same today (YHC excluded).

We swapped a JJ for a Short Sale and had a good conversation introducing Q2: Live Right.  “Right” is nothing more than being in the stable, upright position and not being a leech draining those around you.  Once we’re Right, and don’t have to worry about Getting Right, our brains are free to explore other things, like what the Sky Q called us to do, and how to help others.  Once we’re right, it seems that our goals continue to get loftier and farther reaching so that we’re both capable of doing more than we’d imagined as a Sad Clown, and wanting to reach those higher heights.  We put in Guardrails to keep us from careening off the cliff, and realize that there’s this drive to help others Get Right too.  The pursuit of all of this makes us more likely to Stay Right too.  It’s not that any of it ever gets easier, you… well, you know the rest.

Happy to lead this group of HIMs that have been most influential in this former Sad Clown Getting Right and trying to Live Right.

Yabba Dabba Doo

We had just a few minutes of warmups, then got right to work. We started with 30 sandbag slams then plank walked to the next station then 20 jump squats then duck walk to the next station  there we did 10 wighted burpee’s with a row then bear crawl to the next station and there we got our blocks for more fun with 35 presses then murdered bunny’s to the next station there we had 40 curls then lung walked with the block to the last station where we did 40 tricep extensions then mosey back to the start and do it again. Run it as many times as you can for the time

With the CSAUP claiming a few of our regulars and the Q I decided to keep it simple. Stopped at the gas station to acquire a deck of cards since I couldn’t find the deck at our house then wait to see if anyone shows up. 3 others rolled in at we went to work.

Disclaimer:
Do what you can and do them the best you can. Every rep in good form. We don’t mind waiting for the six.

Warmup under the shelter in the park.
15 Gravel pickers IC
15 toy soldiers IC
15 plank jacks IC

Move to shelter with tables at the track.

Thang: let the cards decide our fate after a shuffle. After the first few cards Nutria decided to shuffle again by dropping the cards, great job.

❤️-SSH. Ace = 2 laps around track.
♠️-merkins any way you want. Ace = 1 minute plank
♦️-LBCs/any ab exercise. Ace = 100 flutters
♣️-dips. Ace = 100 step ups

Add 10 to each card except aces.
Jack, Queen and King of each suit =25 each

Finished just in time and went to the flag to finish.

Pledge

Announcements:
Lunch next month?

Prayers:
Turtleman, write cards and send them.
Huckleberry
PAX on IR
Summer travel starting

Name-o-rama

YHC took us out in prayer.

Small but strong group this morning. Pleasure to lead next to these men.

The Gavel out!

Great turnout this morning 15 pax total, and 3 shovel flags. We were ready for a beatdown.

Warm up the norm with a mix of burpees.
Mosey to the ampitheatre
Lil 11s Australian Shoulder taps on one side bear crawl across the stage and dips on the other side.
Lil 11s because they were close in proximity but felt far away cause we bear crawled.

Mosey and we did some other thangs.

Fun was had by all.

Prayer request
T-Rons Mom, Tonkas family, Space Jam’s father in law, stripers brother, SA’s family, big pappys family, Turtleman,
Sarlaccs daughter, and a few I know Im missing but I also know we prayed for them in C.O.T.

The Bed Pan is Full

Service and Grit!

Many miles were logged this morning.
Striper crossed over 5 miles in a run. That is the great thing about F3.
We push each other to be better.

The Bed Pan is Full

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10-Merkin
10-squats
10-imperial walkers
Moroccan night clubs
10-LBCs
10-dying cockroaches

Pledge

10squats
10monkey humpers
10squats
15calf raises
10lunges per leg
10squats
Zombie walk and back
10,10 Calf raises
10 squats

10merkins
10werkins
10merkins

20lbc
20american hammers
20 Flutterkicks

10curls
10shoulder press
10bent rows
10curls

Zombie Walk

10squats
10monkey humpers
10squats
15calf raises
10lunges per leg
10squats
Zombie walk and back
10,10 Calf raises
10 squats

10merkins
10werkins
10merkins

20lbc
20american hammers
20 Flutterkicks

10curls
10shoulder press
10bent rows
10curls

Zombie Walk

10squats
10monkey humpers
10squats
15calf raises
10lunges per leg
10squats
Zombie walk and back
10,10 Calf raises
10 squats

Announcements: csaup at 7am, 2nd F lunch We’d Sammy’s in Dallas, cover bands at your local pub, jj, kings mnt cover bands,

COT: turtle man stem cell transplant, people in turmoil, end of school year, tubes M, healing, discernment,

YHC stepped in at last minute to relieve Radar who had to work early – route was Gaston Day to Armstrong to New Hope around Lee and Perry and back down Gaston Day

Starting to feel a little warm in the mornings but otherwise a great day to run.

Announcements:

CSAUP Saturday at Storm 6:30

Memorial day murph at 7am

Rice and Beans sign-up

Handel ice cream this Sunday – Mia Stokes fundraiser

Prayers

Turtleman

Huckleberry

Expectant Fathers: Pilager, Buckeye, Wichita, Buckshot, Wirenut’s daughter

Kids finishing school

It was a warm May afternoon for a Defib beatdown at Midoriryama and YHC was feeling spry.

Warm-up SSH, 5 burpees, Imperial Walkers, 5 burpees and some monkeyhumpers for the 6 coming in hot.

Thang:

Grab a block a mosey to parking lot for some block Dora work.  Not having put a lot of forethought into the exercises I blurted out what came to mind – 100 overhead press (that sounds about right) 200 kettle bell swings (eh) and 300 ..  300.. what can I think up … 300 squat thrusters.  Immediately the pax were elated and showed their thanks with lots of mumblechatter (at least that’s what I remember.  So if the exercises were going to be easy (right), then lets spice up the running part.  Carry your block the length of the parking lot and do a blockee then return – except with each trip increase by one additional blockee.  At this point I got the sense that not all of the mumblechatter was praise for being such a benevolent Q.  Who knew squat thrusters were so time consuming.  After many rounds of calling for an Omaha I relented – ok change from blockees to curls.  But continue with thrusters.  Many a pax thought I had lost my mind – that it was impossible to complete 300 squat thrusters but after just 25 min the exercises were completed by all.  So having 15 min or so lets take blocks on a road trip across the street for triple nickel with block up the embankment but with Moroccan night clubs at both top and bottom – This took us the the end.  Thankfully

The moral of the story is that you can do more than you think you can if you just get out of your head.

Announcements:

T-shirts should be out soon

CSAUP Saturday at Storm 6:30

Memorial day murph 7am at Martha’s

Prayers:

Huckleberry

Turtleman

Freight’s dad

Purple Haze – wife’s sister

Until next time Defib out

With the help of Balljoint we now have permanent blocks at Folsom for anyone to use. So it would be rude for us not to break them in the first morning we have them.  11 HIM gathered for some Thursday Folsom Fun.

Warmup

20 SSH

10 gravel pickers

10 Moroccan night clubs

Mosey to Animal control fence (AKA Folsom brick yard) grab a block and rifle carry to the tennis courts.

Head into tennis court

Route 66 using the sidelines of the tennis courts, overhead presses carrying the block overhead between lines, 5 merkin penalty if you set the block down

Elevated 4 corners with your block, rifle carry between corners, walking on short sides, slow trot on long sides  

First corner 10 Lunges (5 each leg)

Second corner 10 Lunges, 20 curls

Third 10 lunges, 20 curls, 30 tricep extensions

Fourth 10 lunges, 20 curls, 30 extensions and 40 windshield wipers

Mosey to soccer field with block

Murder Bunny Triangle of death

Triangle of cones roughly 40 yards apart, do one blocky Then Murder bunny with block to second cone, do two blockies. murder bunny to third cone, do three blockys, and so on. We did two laps ending with 7 blockys at final cone.

Rifle carry blocks back to the Brick yard

Mosey to start for the pledge

Mosey to lower picnics shelter

20 Corky Ramano’s

20 LBC’s in cadence

30 Big boys

25 Freddie Mercury’s in cadence

Mosey back to start

Announcements

CSAUP Saturday

Murph on Memorial Day

Torch Run tomorrow 7am Ranlo

Possible mens retreat in the fall

Prayer requests

Stripers brother

Turtle man

Huck

Big Pappy and family

Sister act and family

Sarlacc’s daughter

All the guys in the lineman rodeo

All the F3 babies

Bedpans friend Cody

Our country