Target couldn’t do it, Amazon was price gouging, Wal-Mart didn’t care, Sports Authority was no authority. It makes no difference to us if there are weights or kettlebells to be purchased and put to good use, we’ll make do and make it proper badass. With a modified beatdown, a thirst for improvement and a need for a killer start to Tuesday, away we went.
Warm Up
Side Straddle Hops IC
Merkins IC
Squats IC
LBCs IC
5 ROUNDS
20 seconds on, 5 second rest
Derkins
squat, shoulder press
Plank with arm & leg extensions
Merkins
3 ROUNDS
30 seconds on, 5 second rest
Squat
Mountain Climbers
Calf Raises 20 & 20
Little bit-o-stretch
AB WORK
3 ROUNDS
30 sec, 5 sec rest, 4 rounds
mnt climbers
Freddi Mercuries
plank hip dip w/ KB pull
flutter kicks
American Hammers
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Lunge 40 yrds & back
Monkey Humpers 20
Lunge 40 yrds & back
Monkey Humpers 20
As noted in the title, we shunned the normal bootcamp workout to run with Freight as he was running his 30th 5K in 30 days. Why would a self-described non-runner like Freight take on such a task? He threw out the challenge as a way to push F3 Gastonia reach a goal of $3,000 for the Give2Give fundraising drive to help the F3 Foundation get started. Thanks to him and all of our Pax as we raised $3,667 from our region and F3 Nation raised $202,856 to start what will be a new way for F3 to carry out its mission. Thanks to all the supportive Midoriyama Pax expecting a boot camp and getting a 5K instead.
Many view this as the postal slogan …. however are you aware that it ONLY is on one postal facility in New York City downtown?
Why title today’s beat down with this? Well, it was raining and gloomy …. and since it was anticipated that ETA was to bring us buckets of water I had a seperate game plan for us in case the pax wanted to safely to a Murph ( my choices were to be dips or burpees and diamond merkins or derkins as well as the squats and do these under th shelter, but thankfully the pax led me and the rest into the play area after the one mile run …. so thank you men for helping make the better choice ! Rain would actually relent while we performed our workout and I called out to the pax that for me personally I always reflect on the tireless service our men and women perform protecting this great nation . I also said to call out if anyone knows of other pax that have served such as Oompa Loompa (marines), Slaw (navy) , and Toto ( national guard) . I was pleasantly surprised to hear that Doodles was in the National Guard as well.
Today has many meanings and I will not bore you with a recital as Roscoe very eloquently already beat me to it…. please read his BB for Ricky Bobby!
I also had an impromptu food drive of which many thanks go to JJ for remembering.
I also read Philippians 4 as it’s meaning is greatly needed now and in the lead up to Thanksgiving and it was part of Pastor Dickie Spargos message sSunday and in an interesting turn of events , JJ mentioned its use at his Church this past Sunday as well (Calvary N Charlotte )
pT test Saturday
Prayers for nation and service people
Today is Veteran’s Day and one day removed from the 245th birthday of the US Marine Corps. To honor vets, YHC decided to look for weinke ideas on the interwebs.
Before I get into the workout, I will inform the readers of the happenings before the workout. There was a pre-run announced the night before.
Sargento said that Quiche’ and Boudin were running from the AO at 0500 so I decided to get in the Extra Credit. While running past the AO I go by Sargento’s house. While I passed by I noticed his car wasn’t in the driveway. Where would he be driving at such an early hour? When I arrived at the AO, there was the big cheese’s car parked out front. Now according to Google Maps, the AO parking lot is .24 miles as the crow flies from Sargento’s house. You can make your own judgement.
Not only was Quiche’, Boudin, and Sargento ready to pre-run, Dirt, Buckeye, and Watts Up also showed up ready to go. That made seven for a pre-run through the neighborhood of just shy of 3 miles.
On the way back to the AO, it began to rain hard. Cars were rolling into the parking lot but no one was getting out. A couple minutes before go time, out comes a bunch of PAX to include an FNG! The FNG had been EH’d both at Poston during a Midoriyama workout as well as work and at “Bottom’s Up”, the premier second F event in the Gashouse region. If you have been there, the FNG is the guy with the enormous Mastiff. (you know, the dog)
A quick history of Veteran’s Day. Originally called Armistice Day (like a truce) when major hostilities ceased on the 11th hour of the 11th day of the 11th month after World War 1. Other countries may call it Remembrance Day.
It became a holiday in 1938. Armistice Day was renamed Veteran’s Day in 1954.
A quick warm up consisting of SSH, Merkins, and squats and then an internet-based workout for Veteran’s using the letters in a name and correlating exercises. We dedicated this to our favorite Marine, Oompa Loompa. (I did get called out for not calling the cadence with the drill instructor voice like Oompa)
O-30 LBC’s
O-30 LBC’s
M-20 Jump Lunges
P-30 Squats
A-50 SSH
L-30 American Hammers
O-30 LBC’s
O-30 LBC’s
M- 20 Jump Lunges
P- 30 Squats
A- 50 SSH
The PAX enjoyed being outside on their backs in puddles with wet shirts. The noises made during the LBC’s were especially interesting.
The Disclaimer and the 5 core principles of F3 were given to our FNG who I think was enjoying the beatdown thus far.
The next workout was for the Marine Corps birthday. The Marine Corps was founded in November 10th, 1775 so yesterday was the 245th birthday of the United States Marine Corps. If you didn’t see the Commandant’s message, it will make you want to enlist immediately. You can watch it here:
Next, we broke into groups of 3 and emphasized teamwork plus individual excellence. The Marine Corps birthday workout was as follows:
245 Merkins
245 Flutters
245 Burpees
Since we had 13, I floated around donating some reps to each group. The groups worked together to get the reps for each other, and as one group finished, they looked to join other groups to give additional reps until all the work was done. Excellent to see the PAX work together to accomplish the mission.
Next we took a lap around the school and broke into teams of two. P1 began lunge walking while P2 ran around the front of the school and then switched. With a couple minutes to go we circled back up for 8 count bodybuilders until it was time to stop.
Please take time today to think about the service others have given to our country. Shellshock-thank you for your service! #armyvet
It is with a humble sense of gratitude that we should live our lives and cherish the freedom that we experience. You don’t have to wear a uniform to serve your country.
This Saturday at the Gashouse. The second part of the PT test.
Christmas Party on December 12th.
November challenge: Keep getting in the miles and eating right!
Prayer requests: Coworker’s son with cancer, Shellshocks family member with high blood pressure, Flintstone’s sister, other friends with Covid, others unspoken
It was appropriate that it was raining this morning. Our FNG understands that F3 is outdoors, rain or shine! During the burpee part of the workout, let’s just say he hit a wall. He also like Pink Floyd. Welcome FNG “the Wall”. (YHC also learned he is a pit boss and smokes meats. I invited him to the Christmas party)
Beautiful earl summer evening at Mirdoriyama, 5:30, let’s get to work!
SSH, Toy Soldiers, Grass Pickers all IC 10X. Pledge.
Mosey to parking lot just beyond the playground. YHC was thinking earlier in the day of mother in law that passed away a few years ago. Occasionally she would have a little vodka and get kind of happy. She would sometimes speak of how she liked to dance in her younger years. Then she would put hands on hips and say her favorite dance was the penny, nickel, dime, quarter, quarter, quarter giving a series of hip thrusts on the quarter quarter quarter. You had to be there.
YHC devised a plan with this theme in mind. Workout was run to opposite end, 5 burpees, 10 big boys, 25 hand release merkins, 25 bobby hurley, 25 flutter kicks. Run other end and repeat. Five rounds. That’s a lot of hand release.
Move to parking lot on other side of turd shack. Partner up for dora. Lap around the island, 100 LBC, 200 squats, 300 smurf jacks. That’s a lot of smurf jacks.
Have a few minutes left so let’s go to turd shack for one of YHC favorites. Suspension merkins. Feet one foot up the wall and hold plank. On command do 10 merkins. Three rounds. This one is tough too. Mosey back to the flag.
Time for 22 for the Vets. Time.
YHC speaks for just a moment on the power of prayer. It make a difference. Sometimes the difference is immediate, sometimes much patience and persistence is required. But always makes a difference.
PT test this Saturday at Gashouse, November challenge, Dec 12 Christmas Party at Lewis Farms (money being collected to cover costs), Dec 10 blood drive from 1:30 to 6:00 at Park Street Methodist in Belmont. Register at redcross.org us F3 as search term.
Prayer requests: Broke M, Lil Sweet relative, Purple Haze job search, Tiger aunt
Lets continue to fight the battle standing firm in the faith and rejoicing in the hope of Jesus Christ. lean on each other reach out to each other and lift each other up in prayer.
So, I found these foam cube-like polygons at $5 Below. I bought both the Expert and Intermediate versions, as well as a yoga one. Each side of the non-yoga polygons has an exercise (ie. 20 Burpees, 30 Mnt. Climbers, 15 Squats with a Twist (Imperial Walker Squats), 30 Russian Twists (American Hammers), etc…). Without much of a plan I rolled into Folsom with about 5 minutes to spare and began to make things up in my head on the drive in.
We began with a warmup of:
15 SSH in cadence
5 Burpees (oyo)
15 Gravel Pickers
Pledge
We moseyed to the tennis courts.
For 30 minutes each Pax (as many as we could get thru) would roll both dice. We would do both exercises. We then would run/sprint (you vs. you) to the next corner of the courts. There was an option for “Water Break” on both dice. For this we did waterfall burpees for one round (Pax planking after completing their burpee) and then whatever the other exercise was. We did this for around 4 laps or so around the courts before I had to leave at 6am. There were several times we hit 20 burpees… otherwise it was a mix of Bonnie Blairs, Mountain Climbers, Squats with a Twist (Imperial Walker Squats), Tuck Jumps, etc… Anything else… #showtoknow.
I asked Wichita to take over and finish the PAX out with a round of Iron Hulks and some merry (if any time was left).
Announcements: PT test Saturday at Gashouse 7, Christmas party Dec 12th pre blast will be out soon.
Prayer Request: SA’s daughter and family, Montross, Sparky’s dad and mom, and Purple Haze’s job interview.
Thanks for allowing me to lead and for playing along this morning. I may need to update the dice a bit… maybe take off the “water break” and add more burpees or my favorite workout (not that I have one, but I can make something up). I hope ya’ll had fun.
9 Guys show up to Folsom for a beatdown brought to you by. Hacksaw
Im writing this backlist for my dad and I wasn’t there participating in this event so I’m not exactly sure what happened. I heard there were lots of burpees and a lot of ssh. Im sure Hacksaw put it on them fellas just like everyone else that comes thru Folsom!
