9 HIMs showed up for another late summer like beat down by stations at the Storm Tuesday morning in the ever present gloom. It went like this:

COP

SSH X 20

IW X 20

Copperhead squats X20

Merkins X 15

Mountain Climbers X 20

Mosey to the center of the lot for four corners action. Count off by fours

1s – 1st corner, 10 merkins

2s – 2nd corner, 10 flutter kicks

3s – Jump squats X 10

4s – LBCs X10

After completion, run back to the center and 5 burpees. Rotate to next station. Rinse and repeat two rotations.

mosey to the schoolhouse.

15 SSH, slalom bear crawl through concrete obstacles, 15 dips. Repeat 5X

Next round:

20 dirkins, 10 step ups each leg, rinse and repeat 3X

Wall work:

People’s chair

airpresses X 20

Parking lot work, burpee suicides

Run two lines forward, one back and do 2 burpees. repeat to the 1st island

Coming back, same protocol except insert 5 squats for 2 burpees.

Mosey to flag for short Mary:

Rosalita X 20

SSH X 10

Flutter kick X 20

SSH X 10

LBC X 20

Done!

NMM: Great group out here today and great work by everybody. In a world seemingly gone mad it is great to have F3 to be a rock and a refuge for body, brain and soul building , an affirmation that we are here to do good in the world and get better. Reaching our full potential is hard but guys willing to get up and come out have the stuff to do that with. It is our call to do so.

The subject of “Q” came up and I am willing to co Q with anybody to get them started. That is how I started and I recommend it. Do it once and it just gets easier. And better. And you get better too! Try it, you’ll like it! I promise.

See you in the gloom.

Tesla

You ever feel that tug from God – challenging you to do more, say more, feel more? I think it’s fair to say we all do. For me, I felt that tug to declare God as our ROCK and REDEEMER at the GOAT today.

So… Each of the men were given ROCKS to be held and incorporated into the WORKOUT, challenging each of us to take it to the next level.

THE WARMUP (in Cadence – 10 reps of each) – Toy Soldier, Side Straddle Hops, Imperial Walkers,  Merkin Shoulder Taps…And then each grabbed our rocks and MOSEY over the two bridges and to the other parking lot.

THE THANG (15 reps, 3 sets) Rock Suicides with 1) Rock Curls and Gorilla Humpers AND 2) Peter Parkers and Rock Curls… And we MOSEY to bridge doing a Rock-in-hands Billy Run, last person sprinting to front…

At the first Goat bridge, we TRIPLE NICKLE with 5 CDDs run over bridge to GOAT entrance 5 Burpees, 5X…EC running and doing exercises with Rocks in hand. We get in a 10 count and count-off, then get a quick Merkin-Stretch rotating between extensions – Right Arm/Left leg, Left Arm/Right leg, Left Arm, Right Arm, Left Leg, Right Leg, ReguLAR… Some other OMAHA shenanigans from here, LBCs, SUPERMANs, Side Straddle Hops, Toy Soldiers…And then, we MOSEY back to our starting position…

From God is OUR ROCK and REDEEMER To God so loved the world that He gave HIS ONLY SON, for you and for me…

John 3:16 exercise – 3 exercises, 16 reps, as fast as you can. LBCs, Wide Merkins, Jump Squats

Conclude with 10 second countdown Wall Sits and a 10 count of Wall Mountain Climbers…

THE PLEDGE

Prayer Requests – PAX of F3 active and inactive, our political leaders, our country. Personal update – my Dad’s bone scan came back negative, so praising God for this, thanking all who were in prayer!

Thanking God for each of you and that he is OUR ROCK!

SLIM SHADY

13 PAX, including two Welcome-Back-Kotters, showed up on a hot Tuesday afternoon for a fun in the sun at Midoriyama. Not to mention any names, but, the fatigue from a Sunday Frisbee golf outing, might have made cowards of certain unnamed PAX.

I sent out a pre-blast smokescreen to warn the PAX to avoid the upcoming beatdown. Slaw Q’d the first workout I attended as a FNG, 365 days ago, and is currently unavailable due to something called work, so I wanted to give everyone a large helping of Slaw so he won’t be missed.

I showed up early and pasted the AO with maps and symbols. There were 16 stations with either a triangle, diamond, circle, or square, all set approximately 1/8 of mile apart. Each symbol instructed PAX to perform 22 reps of the designated exercise. Triangles=merkins; circles=Mike Tysons; Squares=LBCs; and diamonds=burpees.

Counted off PAX into 4 teams and passed out maps with a legend to show the exercises to perform at each station and off we go:

No FNG, so brief disclaimer, warm up with 22 SSH & 26 capitalized 1,000,000 font alphabets.

Moseyed to Station 1 through Station 16. Much fun and mumble chatter was had by all. Midoriyama is mathematically challenged, so 16 x 22 = 352, plus 22 = 374, plus 26 = a grand total of 400 with approximately 2 miles hoofed.

To everyone’s astonishment, we finished within the allotted time of 45 minutes. Closed with pledge and prayer. I survived my first year of F3 and thanks again for the privilege to Q.

19 Showed up at Midoryama for my VQ.

No FNG’s so a quick disclaimer was given.

Warmup:

Pledge, then short fellowship Mosey to the infamous speed bump. From there I picked up the pace to the small soccer field.

There was some mumble chatter about the Q having a water bottle waiting on him at the field, but I was given some sympathy after revealing I was pretty under the weather.

The Thang:

Run Drills:  (First Exercise to Mid Field, Second Exercise to Finish)

• High Knees – Butt Kicks
• Carioca – Switch Sides
• NUR – Turn and Run
• High Skip – Skip
• Lunge (1/4) – Run (1/4) – Lunge (1/4) – Run(1/4)
• One Legged Run – Switch Legs (This one was a hit, Lots of Mumble Chatter after the demonstration)
• Two Leg Bound – Single Leg Bound – Two Leg Bound – Single Leg Bound
• Goose Steps – Butt Kicks

Recover

Form Run (exaggerated running form) x4

Countdowns from 5: (We started by doing each exercise below for 5 reps, then 4, 3, etc. The count was as fast as the Q could handle.)

• Side Straddle Hops (in cadence)
• Burpees
• Mountain Climbers (in cadence)
• Merkins
• LBC’s

Recover

From here we repeated some run drills ,mostly form runs, high knees, butt kicks, and skips with some ab exercises mixed in. I modified from the weinke a bit here because frankly the cold had set in on me pretty hard and I was just trying to get thru.

After probably 4 sets of run drills and abs we split up into 2 groups for a old school field day relay race. We had 2 teams of 9 that raced each other hard. I set out as the odd number and ran with the l sat group. Respect to everyone for pushing so hard during this. Yall really pushed yourselves and and each other hard. Oompa Loompa showed that he still has some wheels! (hope that knee feels ok!)

We did the relay twice then mosey back to the flag.

At this point everything is a blur for me so I apologize for not remembering it all.

Annoucements: JJ5K, Speed For Need

Nameorama

Prayer Request

I thanked everyone for coming out for my VQ and for pushing thru the workout. I know it was a little different than our usual stuff, but it is good to do something different  sometimes. Being sick aside, it was a great time and I hope to lead these guys in a beat down again soon.  Also, sorry for taking so long to get the BB up. I have been very sick since this workout.

I’m not talking about the pill or powder form, I’m talking about supplementing couch time for burpie time.  Kind of like this morning. I’m pretty sure every PAX that showed, had their fill of burpies for the day, supplementing them for big fat sugary delicious doughnuts and warm coffee in bed.  We did some working out like this here below.

Pledge

Slaughter Starter – 20 Burpies
50 Side Straddle Hops
Merkins 10 IC hold it…… Plankjacks 10 IC hold it…… Mountain Climbers 10 IC
Side Staddle Hops 20 IC, Squats 20 IC, Bobby Hurleys 30 IC
Dying Cockroaches 30 IC,   Flutterkicks 30 IC

Let’s Mosey

Mike Tysons on the wall 10 IC
Hip slappers 10 IC
Wall Sits…March…..add some speedbags……..continue for 1 minute.
Mike Tysons on the wall 10 IC
Hip slappers 10 IC

Let’s Mosey

Pair up:
100 Merkins
200 Sumo Squats
300 LBCs
Other Pax runs hits 2 burpies – Switch

5 train burpies

Let’s Mosey

Don Quixote cut short via viscous monkey humpers from Woopie and Rosco.   Don’t leat your monkeys around those two.

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Let’s Mosey

5 burpies

Announcement, COT

Q: Why do milking stools only have 3 legs?

A; The cow has the utter.

Siete pax se reunieron en la penumbra para un miercoles por la manana golpean hacia abajo.

The goal was to post the BB with a full Spanish update.  With  spell check and other technical difficulties, that would take all night.  No time for that.  So here goes.

The thang as best that I recall:  The pledge followed by warm up:  SSH x 20 IC, LBC’s x 20 IC, Merkins x 10 IC, Moroccan Night Club’s x 10 IC.  Mosey towards KFC to pick up some rocks and on to the old HT.  Put the coupons down to start.  Up first, run to the loading dock, jump up, bear crawl down the ramp, run to parking lot and do 20 squats.  Rinse and repeat times 5.

Mosey towards the Food Lion, pause for 10 burpees, then continue towards car wash.  Borrow the curb for dips x 15 IC and derkins x 10 IC then rinse and repeat.  Mosey to Union Rd and detour to Dollar store.  They have a nice parking lot so YHC figured would do some Mary, 20 WWI sit ups, 20 LBC’s,  60 seconds of PC planks, followed by mtn climbers x 30 – rinse and repeat.  Recover and mosey back toward old HT.  Midway stop for 10 burpees.

Back to reclaim our coupons.  Partner up, on the ground with backs to backs , pass rocks in a full cycle x 20 then run to 2nd light and back.  Rinse and repeat times 3.  Quick 10 count and then shoulder presses x 20 into lunge walk with coupons to 1st light and back.  Seems like we  did that 3x’s.  Whoopie kept with a quick count off 5, 10, so we just continued.  Finished with a quick balls to the wall for a minute.  Time was getting close, mosey to return rocks and then jail break back to snow balls.

Moleskin:  Great work by all. It was a pleasure to lead.  A quick shout out to Snow Man, who posted for the first time a week or so ago.  He’s focused and putting in the work.   A great example for all of us to keep pushing and digging forward,be it life, a work out, job or whatever.   On a related note, Q power is real.   I always heard that but it took experiencing it to truly understand.  If you haven’t Q’d or posted in a while, only you can make it happen.

Till next time – Turtle Man