Six Pax gathered at Mt Hollywood for final beatdown of 2018. Four for bootcamp, two rucking (Mayor and Seuss).

Warmup: SSH, Imperial Walkers, Copperhead Squats, Don Q, M Night Clubs.

Mosey in front of school, train burpees to start. Move on to Dora, 100 WWI sit ups, 200 merkins, 300 LBC. Partner does a lap, alternate long lap around parking lot and short NUR around first island.

Move to benches for 15 to 1, step ups count each leg and then move to dips. Start with 15 reps, then 14, all the way to 1. Finish this and move on to modified route 66 using deconstructed burpees and then lunge to next stop. Real crowd pleaser as this is really tough. Made it through 8 rounds and then called time. Mosey back to flag for pledge.

Mayor and Seuss joined for announcements.

Storm on New Year Day start time is 6:30

Prayer requests, leadership for the new year, Pax with burdens that may not be known.

YHC talked briefly about an activity introduced by First Presbyterian Belmont minister in a men’s group a couple of years ago in thinking of what you would want your epitaph to say about you. Going in the new year is a good time to reflect on the past, what we have done well and what we can improve upon, and be sure that 2019 sees us giving our absolute best effort at being the men that we desire to be. Jeremiah 29:11 says “For I know the plans I have for you declares the Lord, plans for welfare and not for evil, to give you a future and a hope.”

Happy New Year

Tiger

Today’s goal was simple …. complete the Murph and along the way contemplate where you were one year ago …. what you achieved in one years time and where and what you want to complete in 2019!
Remember this well and compare to next years results! In these last few weeks of 2018 there’s been a lot of talk about key words , thoughts and aspirations for the coming year hopes and dreams …. so with that said let’s make those resolutions and set those goals in all 3 aspects of our lives remember God first family next and our fitness and fellowship.

There were 4 HIMs to show at 5:30 ( Spider-Man even swung in !!).. and there were 12 for a rainy  day Murph.

We began with the pledge a brief disclaimer and mention of   What we will perform in the Murph and then we went on to it!

Starting with our 1 mile circuit around the park assemble in the play area where I had brought chalk to keep track of numbers ( some like Gastone have a memory like a steel trap and don’t need no stinking chalk!!) … we next did our pull-ups pushups and squats. All waited while all completed tasks and we set out for another Mile run assembling undercover of the picnic area . Mumble chatter and some going after the six until all return and we end with a final 22 single count merkins for the vets .

i love this exercise because it really challenges you and there’s plenty of open opportunities for mumble chatter or for supporting and lifting up each other up.

Pizza man spoke of the new F3 Q source which will meet at Starbucks at Harris Teeter either after Coconut Horse and Starbucks at Ingles at Crossroads each Sunday to discuss F3 topics on leadership, etc … check more info on Twitter or in a preblast !

There was also a lot of open excellent discussion on importance of making sure that we all dont put too much emphasis on F3 leaving our family out  …. that would be a fail! Balance is best.

Whoopee also commented on the setting of goals speaking of how we an all keep track of what we accomplish either each workout or day to day , in our diet …. whatever our goals are . He also cited an excellent example would be Roscoe who keeps an accurate log on his phone which he can access anytime to compare as needed!

prayers were for Sister Act , the upcoming new year , our goals and family … Def Leppard prayed us out

Great work by all !! Thank you for the opportunity to lead men !!

The morning in Belmont is wet, as it has been for many weeks, as YHC rolled out of the fartsack. This morning, however, was just a tiny bit more special. You see, today is not only YHC’s birthday, but it is also YHC’s hospital brother’s (Siri) birthday. That’s correct, Orangeman is a twin, and with twins always comes sharing. So today’s beatdown is all about sharing with your partner, whether you like it or not.

As YHC moseyed the short 1/2 mile from home to The Yank, several HIMs were finishing up some EC: Quiche, Buckeye, Tooltime, Sargento, and Tiger. 7am ticked over on the ‘ol iPhone, so we got started.

Warm-up: 20 SSH I/C, 2 burpees, 15 Imperial Walkers I/C while Tooltime hummed a Star Wars theme song, 4 burpees, 15 low and slow copperhead squats I/C, 6 burpees, plank position for a little Tesla-style stretching, 4 burpees, 15 toy soldiers I/C, 2 burpees. At this point Quiche and Buckeye retired to their vehicles, a 9 mile EC and a warm-up is enough for them.

Start a mosey to the middle school, partner bataan death march style. Last two PAX will do 5 patty cake merkins, chase down the PAX to let the next two in the back drop for 5 patty cakes, then run to front. YHC assumed all was well until we got to the top of Myrtle Street, and not a single PAX had passed. Tiger finally surged to the head, and YHC called for him to keep going straight. While we waited at the light for a passing car, the PAX regrouped, and the death march started to take shape. Around the block we went, patty cake merkins for all until we got to the far corner of knowledge.

What better way to continue the partner work than with a little Dora 123. This time, however, the birthday girl has growed up, and Dora 12345 was called. P1 started the exercise while P2 ran the sidewalk in front of the school.

• 100 derkins
• 200 squats
• 300 LBCs
• 400 shoulder taps, single count
• 500 flutter kicks, single count

YHC called for vacuum cleaners in the wet grass (wheelbarrow a bit then do 5 derkins with partner holding legs) while waiting on the six, but was Omaha’d for lunges. YHC allowed the mutiny as he knew there was still more pain to come.

With the 500 flutters complete, the PAX double applesauced to the field of dreams. A double applesauce is a side-by-side indian run where the last two PAX sprint to the front. (It is also what an aging PAX will be eating for dinner as time keeps ticking). At the track, it was time for a little running game called catch me if you can. P1 starts running around the track with P2 performing the called exercise(s), then chases down P1, who will then do the exercise and chase down P2. ‘Round and ’round we’ll go, at least that is what YHC had in mind. Called exercises were 5 burpees, 10 diamond merkins, and 15 squats. Sargento’s hammy had finally had enough, so when everyone finished 15 squats, we moseyed, regular style, to the driest pad of concrete that YHC could find. Just enough time remained for a round of Captain Thor, a 1 to 4 ratio of big boy sit ups and american hammers. Time was up as the last HIM finished the 10 big boys and 40 am hams. Mosey to the statue for COT.

COT: Happy birthday was sung, and the choir sounded angelic. Anchorman has a birthday Q (at the Yank?) in two weeks, Qs are needed for all the AOs so get on the list and support your F3 brothers, and be on the lookout for new year’s eve and new year’s day events. Prayer requests: little girl named Zoe (Anchorman’s friend), your 2019 leadership team, and speedy recovery for Dr. Seuss from minor surgery. Your Nantan took us out.

Great work by all PAX, and a great attitude given the amount of running involved with the workout. Many thanks for the birthday well wishes. And a final shoutout to the Nantan for his final 2018 post.

It was a great honor to lead you today.

16 men showed in Belmont this morning to participate in the Santa Hustle 5k/Half Marathon. Timeframe, Oompa Loompa, and Clavin completed the 5k. Good job guys. Boudin, Orangeman, Buckeye, Def Leppard, Gold Digger, Radar, Fonda, Breaker Breaker, Edison, Sister Act, Sargento, and Diva all completed the Half Marathon. This wasn’t an easy course, with LOTS of hills. Great job by all PAX today, way to push. We represented F3 well today.

It’s time for another Murph to complete our year . Let’s all assemble this Monday December 31 at 7:00am at Martha’s Park at the entrance to the playground area nearest turd shacks. Bring all AO flags and let’s show Gaston County how we do it!
Those not familiar with the Murph it’s in honor of a fallen soldier in Afghanistan (Lt. Michael Patrick Murphy) whose daily routine was 1 mile run , 100 pull-ups , 200 push-ups , 300 squats and ending in one more mile run. Our usual routine during the pull-up / push-up and squat exercise portion is to do 10 pull-ups , 20 pushups and 30 squats ten times using hash mark techniques till completion.

This workout will also be a slightly longer and possibly run an hour in length.

Help us close out 2018 in style and close the books, put up the decorations and prepare for the new year that’s only hours away!!

12/27/18 Midoriyama

10 strong for a cool, misty, dark evening at Midoriyama. No new guys so the disclaimer is don’t get hurt.

Warmup: 5 burpees OYO (Slaw almost has an … he has a fit), Left leg over Right x 10, Right over Left x 10 (Sister Act doubts the validity of this stretch but I’m the Q), MNC’s until Freight shows….. never mind x 15.

Pledge then Mosey to big parking lot for Dirty Mac Deuce (3 exercises x12IC) Lap around big parking lot after each set.

1. Werkins, Jump Squats, Flutter Kicks, Lap.

2. Burpees, Monkey Humpers, Freddie’s Mercuries, Lap. It was about here where we realized Rudolph was highly caffeinated or extremely motivated and kinda loud.

3. Diamond Merkins, Mountain Climbers, American Hammers. Lap.

4. CDD’s, Calf Raises, Dying Cockroach’s. Lap.

Mosey to bleachers at small soccer field for Lindsey’s aka 40’s:

30 dips/10 LBC’s 25/15, 20/20, 15/25, 10/30 counted by Slaw.

Frisbee Rules Football in large parking lot. An extraordinary winning streak continues as my team wins every time I have the Q. It wasn’t very close as Sister Act takes the loss. (Timeframe has quite the arm and Google is sneaky fast and can catch.)

1 Cor 10:31 Whatsoever you do, do for the glory of God? Sparky posted this today and it asked the question, What is our aim? Don’t be aimless. Have goals for the new year and start thinking about them right now.

Prayer Requests: Nicki Bailey, T-Square and  Family, Stroganoff’s friend’s family. Hacksaw’s Family, Injuries and sickness.

COT

So as it was December 27 and possibly the most disrespected day of the year 9 pax gathered for a beatdown on the banks of the South Fork before it flooded again tomorrow it would so appear. No, we did not build an ark. But we did do this:

COP:

Some initial stretching (Tesla’s new workout leadership discipline for 2019) that included but was not limited to hand to foot stretch and down/up dog.

SSH X 20

IW X 20

Slow, low squats (Copperhead style) X 20

Morrocan Night clubs X 20

Mosey to the single lane bridge into Cramerton for initial wall work.

People’s Chair

Air presses X 20

Air punches X 20

Balls to the wall and hip slaps X 20

Rinse and repeat.

Mosey to the basketball court for some Merkin madness

Round 1:

Bear crawl to midcourt, 10 merkins

Bear Crawl to end line, 20 merkins

Broad jump back to the endline

Crabwalk to midcourt, 5 hand release merkins

Crabwalk to endline, 10 hand release merkins

Lunge walk back to endline

Bear Crawl to midcourt, 10 diamond merkins

Bear Crawl to end, 20 diamond merkins

Lunge walk back

Crabwalk to midcourt, 10 ranger merkins

Crabwalk to endline, 20 ranger merkins

Broadjump back

Bear crawl to centercourt, 10 wide arm merkins

Bear Crawl to endline, 20 wide arm merkins

Mosey back to the tunnel for more wall and rail work.

Rail squats X 10

Inverted incline merkins X 10

Balls to the wall w/ 10 inverted mountain climbers

Rinse and repeat.

Mosey down to the Gazebo for a three peat as follows:

Pull ups X 10

Step ups 10 total

Dirkins X 10

This got us to about 5 minutes left, so the pax was spared the triple nickel YHC had planned and we went back to the flag for some Mary instead. Just as well, the pax had put in a great day’s work by this time. Mary was pax lead and included Heels to Heaven, flutter kicks, WW II situps and then YHC came back with some stretches as seen at the top to wind it all up.

NMM: Great work by everybody today. Was great to be out before the rains come again! Hopefully not as bad as predicted. Last Goat of the year was a quality one with a beatdown and great pax to do it with. Thanks to Breaker and Virus for showing up down at the Abyss yesterday for YHC’s lead at that venue. Love to see us do some more with those guys next year in Lake Wylie. Happy New Year to all and let’s keep pushing the rock!

It was a cold Christmas morning and a several Elfs, I mean HIMs, made it out to the Storm for an Elf Party to celebrate all their hard work and Santa’s successful Christmas delivering toys to kids around the world..One Elf (Gold Digger) was so excited, that he got out early for some EC.

The Disclaimer

Pledge

Warmup:

SSH x 25 I/C

IW x 20 I/C

Cotton Pickers x 20 I/C

Mountain Climbers x 15 I/C

The Thang:

Mosey down to lower parking lot for some BLIMPS

Burpees x5 run a lap

Lunges x 10, run a lap

Imperial Walkers x 15, run a lap

Merkins x 20, run a lap

Plank Jacks x 25, run a lap

Squats x 30, run a lap

Mosey to the Storm Hill for the Triple Nickle

5 merkins at bottom of hill and 5 monkey humpers at top of hill, rinse and repeat 5x

Mosey back to front of school, on your way, 5 burpees at every speed hump.

Once all Elves, I mean PAX, made it to the front of school, time for the Bear Crawl run. This exercise is very similar to the Indian Run, except we do bear crawls weaving in/out. Make 3 crawls and recover.

Almost out of time, mosey back to the Flag to finish out with some Mary.

Announcements – Tesla with Q on Wednesday morning at the Abyss in Charlotte.

Prayer Request – Family and Friends traveling and with health issues this season. Remember the real reason for Christmas

Thank you all for coming out this morning. Way to push the rock! As always, it was an honor to lead you all.

“his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.” Isaiah 9:6