Warmup: Run to the shade

The Thang:

We did these exercises for varied reps and durations

Vinyasa Flow

Inch Worms

Fire Hydrants

Iron Cross

Scorpion

Frog Walk

Twisting Reverse Lunge

2-Step Hamstring Stretch

Plank Walkout

Push up to Side Plank

Squat pulse to Squat Jump

Lateral Lunge

Shoulder Strech

180deg. Jumps

Tuck Jumps

Wide Grip Mountain Climbers

Low Split Switch

Run back to flag

COT

Warm up

SSH in cadence x 15

Pledge

Partner up and grab a block from Clavin’s truck. Mosey to the HT parking lot

Using the parking lot Aprox 1/4 mile

Partner A Lunge walks cinder block while Partner B runs a lap. Each time the two meet perform 10 partner Merkins and 15 American Hammers. Partner B than takes the block and A takes a lap. Rinse and Repeat until block has made it all the way around the loop.

Dora 1-2-3 with Block

100 block Merkins

200 wall sit over head press

300 tricep extensions

While Partner A performs exercise Partner B runs down to loading dock, jumps up dock, and returns for block pain. Rinse and Repeat until done.

Just enough time left for 15 Hip Slappers in cadence

Mosey back to parking lot for a quick round of Marry.

10 Burpees OYO

25 Flutter Kicks

Timed Plank

15 Dirty Dogs

Lap around  the Building

Announcements

8-3 Tool Time Party at Sargento’s

8-17 Pizza Man Event at Rankin Lake

9-11 Memorial Climb

Out in Prayer

Not often do I get a chance to visit Midoriyama, let alone Q. Blart had hit me up about a Q and once I found out that my M was off, I took him up on it. It’s not the ideal time of year to even post at Midoriyama, if you have, you are well aware of why. The heat and humidity just seems to be a different level out there. Of course, the park was built on top of a landfill, but who’s to say that actually has a factor in it? Anyway, I notice Sister Act and Seuss getting some EC in as I roll in. Lil Sweet hit the pavement for a little EC while Broke and I said heck with that and chatted in the shade until time. That being said, it’s time. No FNGs.

warmarama

SSH x5-6 IC then mosey

head to the upper lot turd shed and the routine was called. 7 excerises, 7 reps each, run a distance and back then repeat 7 times.

excerises called: burpees, Merkins, Mike Tyson’s, Hipslappers IC, Australian Mt climbers IC, CDDs, dirty hookups IC.

after round 4, YHC had started to get a bit dizzy headed when on the wall for hipslappers so, Omaha. After all, I’m not calling something I’m not doing myself. Substitute squats and lunges for hipslappers and Australian mt climbers. Lots of mumbelchatter, mostly about the humidity and not being able to breathe. Some mumble about how the Q was a shoulder destroyer. I agreed. Once all PAX were finished with round 7, we mosey back to start. Slaw calls some Mary while I grab my phone. With a few minutes left, we get about 5 rounds of Mary in. Time is up………finally.

Pledge

announcements: No Brainer Nationals(Ratchet), Tronmoss 5k🙄, 2.0 workout at Folsom.

YHC took us out in prayer

We had another good turnout for our second F3 Dads summer workout.

Big Pappy, Clavin and Bed Pan were our jockeys.

Big Pappy:  At first it looked a little light in attendance, but then a couple of minutes before start time and Stogie appears over the horizon leading a large group over the hill to the starting point that Clavin and I changed last minute due to space restrictions.

We started off with the disclaimer then a simple warm up of 10 SSH , 10 Toy Soldiers, 10 Hillbillies, and 10 Don Q’s.  Time to play swarm. Many 2.0’s took turns playing the human, but the fun was being one of many bees and darting out the hive to be on the chase. After each turn 5 burpees for Dad’s. What a great group of 2.0’s. It was an honor to be apart of it.

Clavin:  Once the swarm begins to settle down from Big Pappy’s exercise … he calls for me to wrestle the troops over towards my turn.
I call for two lines …. 2.0s in one ( noting there are 16 of them ) and dads in the other ( seeing the smaller number of 12 present).
I now introduce all to Capn’ Crunch, my 2.0 and see if there are any FNGs, there are 2 present so I quickly address the core principles before having CC show pax the exercises we’ll use … there are 4 flags spaced about evenly and we do bear crawl ( Yogi Bear) crab walk ( Mr. Crabs) bunny hop ( Bugs Bunny) and the crowd favorite inch worm ( Future Worm) this last one is thanks to Toto who showed this one on a rainy day about a year ago … on six shrug shoulders until reaching next flag. Now since there were more 2.0s …. I let them start and by the third or fourth pax I now informed the men that our start line was on the OTHER side of the field ( stacked deck? Of course let the kids win one over the old man!!) we did this twice more hearing some girls complain of “not getting dirty” and Mayor wanting this exercise to disappear….. also noticing many of 2.0s moseying and when called out the response was “ were modifying!” Someone taught them well!
Next we create a tunnel of adults for 2.0s to crawl through and then the pax follows lastly ( have to make sure both sides are dirty wet and grass covered !) and I thought it was time … wrong …. only half of my allotted time so we mosey to flag, pledge and I lead pax in some of the more fun and funny exercises their dads do at some of the workouts such as goofballs, Moroccan Night Clubs ( tough exercise that makes us all ripped ​) and then ask if any Star Wars fans are present ( as if …. with this many young boys …. of course!!) so Imperial Walkers ends my set …. so let’s mosey on back …… well Bed Pan didn’t have us go THAT far and………

Bed Pan:  We played sharks and minnows, oldest kids were sharks. Mosey to just outside the tennis courts for some tug o war. Girls beat the boys. Volt almost won him against 16 kids. ***it should be noted that bed pan received flack for this backblast as it was light.  Clavin reminded him that Sabotage used a stick with leaves as camouflage and walked inconspicuously around most every shark and made it to the end.

Mayor:  I cannot thank you all enough for leading these and for the dads coming out.  Its a lot of fun watching the kids have a great time.  I look forward to seeing everyone with their 2.0s on August 24 at 0700 at the Yank.  Doodles, Norwood and Sister Act will lead us around.

8 men ran the Coconut Horse. It was hot and Humid.Lake Wylie guys joined us. Stroganoff had a Birthday today and turned the big 49. We are all lucky to know him.

Followed it up with Qsource.

Gaston

Watts Up gave me an opportunity to lead painlab this week, thanks brother!

15 ssh with boot camp for the warm up

9 stayed back with me for the painlab experience

everyone grab a block out of “the Prius”

the thang:

YHC was worried that I wouldn’t have enough to take up the entire hour….. I was wrong

25-1 blocks but it actually went 25-11 because we ran out of time and I’m actually pretty sure nobody was mad that time ran out on us.

curls

squat thrusters

calf raises

block swings

Chest press (on our 6)

we had to modify the swings and squat thrusters to 10 reps after the first 2 rounds because these were way more brutal than I expected and again I don’t think anyone minded.

Like I said above we only made it through the round of 11 before we ran out of time….

great work by all the pax!  Thanks for showing up to my Q!

05:30 hits at Downtown and there are 17 PAX ready to get after it. Short disclaimer, pledge, 5 Burpee’s and we’re off.

Mosey to the bridge on MLK and lunge walk across, a train is passing underneath so when you get to the other side 5 Burpee’s. Continue mosey to the parking lots behind DSS for a Triple Nickel. 5 HR Merkins in the lower lot then up the stairs for 5 Diamond Merkins in the top lot before heading back down the stairs on the opposite side.

Circle up for Round 1 of Ab work:

20 American Hammer’s IC

20 Flutter Kicks IC

10 Oblique Crunches each side OYO

Cross Page Ave to the large parking lot and keep the blood flowing with some Dirty 11’s. Mike Tyson’s on one side and Big Boys at the far side of the lot. Perform a Burpee at both of the islands each time you cross the lot. YHC underestimated how large the lot was so this took quite a bit longer than expected. Gotta cut some stuff out of the Weinke but that’s ok, save it for the next Downtown Q.

Round 2 of Ab work, same as above.

Mosey back to the start for Round 3 of Ab work and 10 Burpee’s to close it out.

COT/BOM

Read a passage from Uncommon Life by Tony Dungy about going against the Status Quo.

Uncommon Key – “Your mission is shaped by your values, and if your values are misplaced, you’ll miss your true mission. Understand that status is fleeting and artificial; pursue what is really worthwhile.”

Proverbs 19:8 – “To acquire wisdom is to love oneself; people who cherish understanding will prosper.”

Announcements

2.0 Workout at Folsom 7/20 at 7am – NO REGULAR WORKOUT, go to Yank, Gashouse or Pain Lab if you don’t want to go to 2.0

Ratchet is sponsoring a race 7/20 at Shadyside Dragway in Boiling Springs to benefit children’s cancer

Pizza Man will be having an event 8/17 at Rankin Lake in remembrance of his niece. Looking to make this an annual event, be on the lookout for more details

Prayer Request

People battling addiction

Gastone as he travels to NY and will be spreading the ashes of his father

YHC took us out.

YHC wasn’t very creative with the workout today, but I hope it got the job done. It’s been hot this week and the PAX really pushed through this morning with a strong showing. Honored to be a part of such a great group.

I’m Broke

So…. what to do when faced with a HUGE potentially life changing/ mind altering event? Well first you post it on Slack. I posted that there “may” be 2 Taterholes in our little neck of the woods … thoughts of time travel ran mostly in my brain ….. ( kept searching for Dr. Emmitt Brown and his DeLorean or train….. neither arrived) but in no short order …. Short Sale posted “…alien…” and here comes I.C.E. Dropping down out of the sky …. when all of a sudden the Citizens Band channel of Slack squawks to life “ Breaker, Breaker…. can you hear me ….. this is Breaker Breaker with important information ….. cease and desist … that man is on loan from Granite Falls !”
Order has been restored

On with the regularly scheduled program already in progress…

Disclaimer….. Pledge

Warmarama : MNC, arm circles forward then back, Imp walkers, lunge and lbc ….. all IC

Why so easy on the warm up? Well it’s hot for one ….. and the main event is about to begin and since it’s the return of something I tried Downtown back in April or May behind DSS with a really long hill …. I always felt the hill at the Goat May work better …. I was right!
So what’d we do? Burp Back Mountain! Partner up , P1 does burpees while P2 nurs the hill but runs back normal to trade off until reaching 100…. now we mosey over to gazebo and deconstruct Burp UPS …. 1 squat, 1 merkin and lastly 1. Pull up until we do this 10x

I now offer pax option A and option B explaining one is only a little more cardio involved ….. much mumble chatter but not about what’s on the table … try again and get my ass handed to me when I hear “ You’re the leader so lead!” Alrighty then !!!! So it’s gonna be option B … more cardio run back up hill behind buildings and use steps.
Originally was gonna just do individual “jacked up” exercises but chose for us to stay with our partners and while P1 does SSH P2 does Little Gumby( lil man) in the woods 25x then switch followed by seal jacks and plank jacks all to the tune of 25. Do this twice over and then I add two more with plank jacks and SSH once again achieving 25 each round. We are way ahead of time that I felt we’d have left so back to gazebo for 5 actual burp ups then mosey to little wall beside fire dept for dips and incline merkins with cadence count until someone recognizes that there may be some sleepers getting rest inside …. so ….. run like hell back to start for 7 minutes of Mary complete with obliques, dying cockroaches and s few more exercises until TIME!
Great job by all

I’ve really enjoyed stepping out and trying new venues and working out with others in the area that I don’t get to see in my normal haunts of downtown, gashouse, Neverland and Snoballs

Folsom dads /2.0 this Saturday 7
Same day …. Green River tubing

Farewell party at Sargentos for the Tool Times August 3 … rsvp on Slack

Convergence next Saturday? We were unsure

Convergence next month at The Yank as well as the last 2.0 event

Prayers for Time Frames parents, Dry Rub and Top Hat

One final notable moment came when I recorded namearama stopping the recording before entering my name in the books!! Doh!

The day started off with the pax thinking we would begin the day with some SSH.
Well YHC had other plans since I heard Blart Wednesday mention that WoJo did some yoga so I thought it would be a great way to get the morning going.

In the beginning many pax did not care for the stretching but Im sure there Hips appreciate it.
Here we go:
God Pose, Cobra Frog, Frog, Pigeon, Bridge Pose, Downward Dog, then the Warrior. Mumble chatter and any chance to make a comment that could be said was spoken or thought of. So I yelled lets mosey and started the rest of the thang.

Hill Work: Run to the entrance of the Dog pound 3x, then 5 burpees.
Amrap 1 min each: LBC’s, Mo-Rockin Night clubs, Front &Back, Dying Cockroaches.
More Hill Work repeat above.
Amrap:American Hammers, HillBillies, Rocky Balboas. 1min Each.
Hill Work same as before.
22 for the vets.

Announcements:
2.0 day at folsom this Saturday, No Brainer Nationals 7/20 see ratchet, Tronmoss 5k 7/21
Prayer request for each other and those in need.

Bed Pan is Full..