8 men got swole this morning and didn’t even need kettlebells, blocks or bricks to do it. Their own sweat and a killer weinke were all that was needed to do the job. Here’s what happened.

Disclaimer

Warmup:

Don Quixote (aka the Mayor)

The Thang:

YHC made up a routine of descending reps of each exercise all done under the covered part of the school. You might think that we wouldn’t get much movement in with this setup but you’d be wrong Mayor. That’s why we call it Ding Dong Ditch!

Start at one end of the covered part doing 20 Donkey Kicks, mosey down the way and pick an appropriate place to do 20 Dips, mosey a little more and do 20 Derkins on the round things, then go to the front door and do 20 Dirty Hookups. Wait, hold the phone! Upon realizing the the front door area of the school is glass YHC didn’t want to risk breaking anything or at least having to clean up so we omaha’ed the Dirty Hookups to be Alternating Shoulder Taps (keeping the shoulder burn going Mayor)!  Once everyone is done we mosey back to the start and do it again, just do 2 less reps than the time before.

What was fun, along with pushing the rock, was seeing how high Roscoe could jump and touch the wall with his soaked gloves. Another thing is that even though we tried several times to get a competent countoff from the PAX. Apparently we are brain dead because we only executed it correctly once or twice. Maybe it was a morning thing Mayor?

Well we finished up this routine with enough time to do a round of Mary with each PAX calling an ab-only exercise since we hadn’t worked the six-packs yet. YHC finished with the always crowd pleasing Bring Sally Up, Mayor’s favorite. He should’ve been here. Legend has it that Mayor was once seen at this AO but I’m sure that’s just a wives tale. Anywho, YHC really enjoyed leading such a fun and energetic group of fellow rock pushers.

Annoucnements:

Not CSAUP CSAUP, Convergence, Christmas Party January 4th

Prayer Requests:

Leppard’s son

Thank you all for the opportunity to lead men! AYE!!!

With the weather being unpredictable today I planned for everything to take place under the shelter. With a lot of kids and families sick so close to Christmas I was not gonna have some kids Dad sick for the holidays.

The Thang:
Tabata style 20 seconds of work 10 seconds of rest. Repeat 3x at the end of each circuit 25 of the exercise listed.

Mtn climbers
25 reverse lunge
Burpees
25 squat jumps
Ski moguls
25 big boys

Dips
25 hammers
Step ups
25 lbc’s
SSH
25 Flutters
Shoulder taps
25 big boys

GoofBalls
25 derkins
Mo Rockin Nite Clubs
25 Merkins
Shoulder press
25 Wide arm merkins
Shadow box
25 Merkins

About half way through the workout this morning mumble chatter was going well.
Towards the end I mentioned to Sparky that my week was like an old Country song, minus the death and divorce part. My M. Had some Dental work done, my Dog had to have emergency surgery on his paw, and my Son has been sick for several days. I laughed for a moment and said “at least we are on the back half of the country song”. You know that part when the chord changes and there seems to be more determination in the singers voice to finish or bring it home. The right attitude and mindset can help you with life. Thanks to the men of F3 I am able to take on life’s obstacles better than before. I hope everyone has a wonderful Christmas, remember that ultimately God carries us through life. Without his perfect gift to us none of this would even matter. Love those who need it, be kind and stop an extra moment over the next few days to listen to what random story your kid is telling you. Also
Do Some Dang Burpees!

Announcements:
40/50 day challenge service this Saturday’s each AO
Convergence 12/28

C.O.T.

The Bed Pan is Full..

I was minding my own business preparing my Q at Bulldog when Sargento fired a shot across the bow at poor ol’ Mayor about my workout.  So naturally, being the kind person I am, I let it go and did not reply…..believed no one EVER.

I made him rais his game up and put some work in.

Disclaimer: Done

Pledge: Done

Warmup:  Grass pickers x10IC, MNC x25IC and Don Quixote x10IC.  Done

Thang:  90 seconds of merkins, SSH, Sit-ups, Lunges, Burpees, Flutter kicks for rounds.  Finish up with a few minutes to go so we grab 60 seconds of pistol crunches.  Watts up with 60 seconds of cross leg crunches, Clavin with 60 seconds of plank work and Tube with 60 seconds of six inches.  Done

Announcements:   Convergence 12/28, Not so CSAUP CSAUP 12/20, Christmas Party 1/4/20, Labrynth New Year’s Day at 0700

Prayers:  Dry Rubs M in hospital, Watts Up father-in-law due to fall, Pedals M, Outhouses Dad due to fall, Two women Mayor knows starting to deal with breast cancer, those with addiction and depression during the holidays….reach out to someone if you know, travel mercies during the holiday season.

‘Twas the Thursday before the Hustle, YHC was saving energy for the race, so a little bit of running, and some staring into space. (You did see the moon setting Thursday morning?)

Warmup: 12 burpees, 12 I/C SSHs, mountain climbers, low slow copperhead squats, and toy soldiers.

Mosey to the Goat Island bridge… LOCKED!! Omaha up the big hill to the school.

The thang: Core time with Orangeman, on the cold pavement, everything in 12s (check the date), PAX called exercises. This was suppose to be all core, but one of the PAX called merkins, so it became ArmOrCore, just be sure to keep your core tight! After each round, a quick run to the end of the parking lot and a bear crawl or crab walk back for another round. 5 burpees for the train, some complaining about the cold pavement and something about “don’t let Orangeman lead a camping trip”. Four rounds of ArmOrCore, and a mosey back to the start.

12 burpees for the bookend.

Pledge

Announcements: Convergence at Gashouse on the 28th, Xmas party January 4th at Lewis Farms

Prayer requests: remember the F3 men that are injured or we haven’t seen in a while, Tiger’s dad, 2.0s coming home for the holidays, and remember the real reason for the season.

Name-o-rama

Dr. Seuss took us out in prayer.

A great honor to lead this morning. -Orangeman

See YHCs previous post for the humble apology for backblast tardiness.

A second Q in less than a week after a long vacation out of the country, and knew it would be needed to get the body and mind reacquainted.

Warmup: SSH I/C, 5 merkins, 2 burpees; Imperial walkers I/C, 10 merkins, 4 burpees.

The thang: Mosey to the 27th parallel wall for a bit of Double Ds. 10 dirkins/10 dips, 15 dirkins/15 dips, 20 dirkins/20 dips.

Mosey just a bit for YHCs classic Route 666. Similar to the good ‘ol Route 66, but with a little hell thrown in, so instead of one exercise done in increasing amount, there are six exercises to be performed. Called were squats, Bobby Hurley’s, lunges (count one leg only), flutters (count one leg only), WWs, and American hammers (count one side only).

Mosey to the bank lot for a little partner work with Dora. 100 merkins, 200 LBCs, and 300 squats.

Time to mosey back to the start for the pledge, name-o-rama, announcements, and the prayer.

An honor to lead… -Orangeman

My sincerest apologies to the PAX and site Qs for backblast tardiness on this and the following post. I learned that 2 weeks of vacation do not mix well with work and Q’ing, so that by the time I found time to write a BB, I forgot (It’s a problem for YHC). Anyway, with that out of the way, let’s get to the meat!

Warmup: SSHs, mountains climbers, seal jacks, and toy soldiers, all 15x I/C.

The thang: Mosey along the tracks to the bridge for 5 burpees. Mosey to the light for 5 more burpees and lunge walk, 10 each leg. Mosey down the big hill for 5 burpees, 10 lunge walks, then nur up the hill.

Time to beef up those soccer arms… 10 merkins, 50 lbcs, 10 diamonds, 50 squats, 10 Chuck Norris merkins, 25 WWIs, 10 ranger merkins, 50 Bobby Hurleys, 20 wide arm merkins, 100 flutter kicks, rinse and repeat until YHC called time.

Mosey back to start for the pledge, announcements, and the prayer.

An honor to lead you all this morning!

-Orangman

One minute to spare showing up to my First Q, so we jumped right in with 15 total men…

Disclaimer

Warm Up – Jumping Jacks and Grass Pickers

Mosey to the front of the school and commence the following Deck of Cards workout.  Did I mention I let me 2 year old shuffle the cards?  It was a little heavy at some points……

• Diamonds – Merkins
• Hearts – Mountain Climbers
• Spades – Lunges
• Clubs – Squat Jumps (seemed to be an awful lot of these-maybe the 2 year old threw in a couple extras for good measure)
• Aces – 10 Burpees
• Jacks, Queens, Kings – 15 reps
• All other reps per count on card
• Joker – 4 laps around the parking lot
• +4 laps around the parking lot at Q’s discretion (to break up some of those shuffling skills)

Deck of cards complete with one minute to spare and then mosey back to the start.

Pledge

Announcements

Prayer

Enjoyed my first Q and promise to get the backblast out sooner next time around!

Shell Shock, OUT