F3 Gastonia

Fitness, Fellowship, Faith

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Nice weather and Traffic

October 5, 2016 / / 0 Comments

Midoriyama started off a little different today. The weather was nice and for once it was not hot as h#$%.  Also, there was an accident that had animal parts spill all over I-85 and this caused some Midoriyama regulars to run a little late….and yes I did say ANIMAL PARTS!!  Just have to love Gaston County!!  With the Ghost Flag present, I didn’t figure anyone from F3 Nation would come to capture the flag due to all the traffic and animal parts on I-85.  YHC had another good delivery for anyone coming to take the flag.  It went like this…………

Warm up:

25 SSH IC

25 Moroccan nightclubs IC

25 Don Quixote’s IC (for TOOL TIME ON IR)

25 Squats IC

The Thang:

Run to soccer field

Run to each corner of the Soccer field and perform one of the exercises X 25 reps:

Set 1- Merkins, werkins, military, diamond

Set 2- Lbc, str leg alt crunches, flutter, ww1s

The PAX was to perform 5 pull ups every time you run past a soccer goal (Total of 20 pull ups)

Circle up in the center of the field for 100 burpee challenge  (Perform each amount of reps on the min 8,9,10,11,12,12,11,10,9,8 for a total of 100 burpees in 10 mins)

Run back Playground for 2 sets of 5 pull ups and 25 squats IC

Mosey back to flag for 30 dips IC

Circle up for Clock planks 

End with 22 merkins for the vets

COT:

Announcements:

  • CSAUP Event
  • Nomads will be leaving the mall @ 5:30am and traveling to Monroe this Saturday

Pledge

Prayers:

  • Noah and his family
  • Floppy Disk and his M
  • Billy Madison
  • Tool Time

Great work by the PAX!! Once again, it’s ALWAYS a pleasure to lead and hopefully push everyone to better themselves!!

Until the next delivery, Pizza Man OOOOOOUUUUUUTTTTT……….

 

 

 

Gashouse Flag

October 4, 2016 / / 1 Comment

So this is the first installment of the Nomads journal from the road. Since the workout is posted by the workout Q this will just be insights into the journey, observations and all out ramblings from YHC.

So the first week on the road we headed for Area 51 ,home of the SOB’s, to Da Vinci. This location was selected as Huckleberry was rallying the troops to get back the ghost flag. When I first rolled into the mall parking lot I thought it looked like a group of teenagers hanging out with their cars on Friday night. Nope just some F3 guys at 5:30 in the morning! 14 as a matter of fact. Great job guys! That’s how you capture a flag! So I learned that Def Leppard isn’t a morning person. I guess that’s why he usually post to Midoriyama. We also learned there are two Chick Fil A’s on the same road not to far apart(small detour). Whoopee, with much determination, managed to get one of them to open up early for him. Da Vinci is a great AO with lot’s of workout options. YHC found $3.50 worth of quarters during the workout proving that F3 really does pay. 777 did a great job leading as always. He even turned the Sandy V into an actual exercise. Keep a watch out on the exercise list so you can add it to your next wienke.  It was great to meet the F3 brothers pushing the rock down that way and that is the whole point of the Nomads.

Next week we visit Monroe for the launch. Stay tuned for more stories from the road. I’m sure it will get interesting!

Shacky Shacky Boom Boom!

October 1, 2016 / / 0 Comments

The F3 Gas House PAX were so determined to get the Ghost Flag back from SOB this morning that it seemed like half of Gaston County emerged from the gloom at da Vinci to make sure they outnumbered any other contenders. Doors and windows could be heard slamming and locking and mothers huddled in bedroom corners attempting to comfort their frightened children as Whoopie, Dolph, and Freight lead the rowdy Sandy Vs into town.

YHC was briefly a target of the Vs menacing intimidation tactics when he began his site recon. As YHC crossed Ardrey Kell in the darkness he could see glowing beast eyes rapidly approaching him and he heard that final roar a defenseless antelope hears as the lion makes him his next meal (In all honesty I run more like a jackalope). It turned out to be a pickup truck overflowing with Gas House PAX but it was quite scary and YHC is certain he heard the truck aggressively accelerate as he reached the middle of the road….just sayin’.

Luckily Kid Rock had just done a “fly by” of da Vinci as part of his weekly 20 mile pre-workout “warm up” run. So if things got out of hand with the Vs, YHC knew that if he pressed his Life Call button Kid Rock would put the Flash to shame and be at YHC’s side in a heartbeat.

YHC is not sure what the root cause of all the Gas House hostility is. As all you readers know, YHC has done nothing but kindly encourage his beloved Gas House friends to come and enjoy peaceful and loving fellowship with the gentlemen of da Vinci.

  • Note: In the spirit of full disclosure, YHC’s past week’s Twitter activity MAY possibly be interpreted as him doing everything he could to taunt the Gas House Sandy Vs (I mean PAX) into a confrontation…again, just sayin’.

COP:

After a quick parking lot warm up lap with high knees, butt kickers and L/R karaokes, PAX rounded up for first of 3 COP locations.

  • 1st COP – 20 SSH
  • Mosey to guard rail behind Pet Smart for 10 derkins IC
  • Mosey to far end of guard rail for 15 incline merkins IC
  • Mosey to 2nd COP – 15 LSS
  • Mosey to 3rd COP – 15 IW

The Thang:

Cross Rea Road to Blakeney Shopping Center.

P1 = LBCs while P2 = runs lap of center square. R&R for 2 rotations. Plank for the 6.

P1 = Freddie Mercurys while P2 = runs lap. R&R = 2 rotations.

Mosey to back building with stairs. Get new partners.

Between partners complete 100 merkins with P1 pumping them out while P2 runs the stair loop. R&R. Plank up for the 6.

Same drill – substitute 200 squats for the merkins.

Mosey to 131 Main parking lot for new Mary exercise in honor of our Gas House visitors. The “Sandy V” was unveiled today and it received loud applause from the PAX and even louder laughter from passersby.

Mosey across Ardrey Kell to the Green Monster for 5s = Merkins at the top, squats at the bottom.

Mosey down the side walk for a set of 10 merkins IC.

Mosey to medical  parking lot fountain area. Do 15 fountain dips, run up hill to stop sign and back and R&R once.

Using 4 islands – alternate bear crawl, lunge, bear crawl, lunge back to top of hill.

Mosey to bottom of hill. Lunge to mail box, backwards run to speed bum, balls out run to stop sign.

After almost losing half the Gas House PAX to a stray car (I swear that wasn’t planned – driver only waved to YHC because he thought he was a good friend of mine that I had told to be there at exactly 0714 #weirdcoincidence?), 10 more Sandy Vs.

Mosey back across Rea Road to apartment complex road. Run back towards Chick-fil-A stopping at 7 trees along the way and doing 10 merkins at each. All PAX go back to finish with the 6.

Note: The whole PAX going back to get the 6 and finishing those last few sets with them was the text book definition of what this whole F3 “thing” is all about. And incredible effort and determination shown by the 6 to push through the pain and fatigue and finish da Vinci STRONG!

Mosey to bank lot for Mary:

  • LBC x 15
  • Flutter x 20
  • American hammer x 15
  • H2H x 15
  • 4 corners of the bank – 10 LBCs each corner (and a little car dodging – YHC didn’t know them either #2ndweirdcoincidence?)
  • End with 5 Sandy Vs IC !!!

Mosey back to start.

DONE!

Announcements:

  • Gas House is hosting “The Climb” over Veterans Day weekend with special guest speaker Dredd. Read the pre-blast for details. This sounds like an awesome and challenging CSAUP event or as the Vs say “Where a goat can go, a man can go. And where a man can go, a cannon can go.” While YHC thinks the actual quote says that a man can “drag a gun” I don’t want that pickup truck appearing again when I try to cross the road sooooo, AYE Gas House, AYE!
  • Southern Discomfort – 10/22/16 – 0700 – Charlotte Catholic High – sounds awesome and painful all at once – see pre-blast for details.

Moleskin:

  • Paper Jam – thanks for taking us out with a powerful and heartfelt message.
  • Great 2nd F at Coffeteria!
  • Sorry to keep you from your tree stand Blart. (SOB guys are Googling “tree stand” right now!)
  • All kidding aside – thanks for coming down Gastonia – great PAX with incredible energy and enthusiasm. (Thanks again for not putting my car on blocks)
  • Heisenberg – keep up the dedication – support is all around you – you’ll be Q’ing in no time!
  • YHC has determined that Bucky is a cyborg – I’ve never heard him breathe hard or seen him break a sweat. In the heat of the workout he recited the Declaration of Independence…TWICE! …BACKWARDS!
  • Has the Earth tilted off its axis? Has the fat lady sung? Has Hell frozen over? Did Dolph actually QUIT an exercise before anyone else? Does YHC get some kind of merit badge or special act award for making him say “You got me!” ??? That is by far my greatest F3 accomplishment!
  •  Enjoy your time with the flag Gas House – but don’t get too comfortable with it and don’t mistake our INCREDIBLE kindness for weakness – the “SOB Flag” will be home again soon!

 

Gashouse Beatdown

October 1, 2016 / / 0 Comments

Great start to the day with Monk’s faith/history lesson on spreading the good news and leadership. It was a bit cooler today… so much that Monk has declared that we’ll start 3F at Panera after #Gashouse workouts starting next week (seriously… It’s OFFICIAL).

After our 3F discussion, we had 10 regulars. Most were familiar faces to me. Also glad to meet Pink Floyd who had EH’d 2 FNGs that were ready to roll. This is what went down…

Disclaimer (even if JK2 didn’t bother to listen)
– I’m Not Professional
– Participate At Your Own Risk
– You are Responsible for you
– Instructions are Suggestions
– Modify As Needed

Warm Up
– SSH x 20
– Squat x 20
– Toy Solider x 15
– LBC x 15
– Don Quixote x 10
– Mericans x 10

Mosey to flag for the Pledge

Mosey to the Greer Middle School parking lot for some additional warmups back and forth. Included butt kickers, high knees, kareoke, bear crawls, duck walk (t-claps to JK2 for being the fastest duck).

Next we mosied to the track for some 4 Corners work.
– Dying Cockroaches x20
– LBC x20
– American Hammer x20
– Mountain Climbers x20

First round was together IC. Rounds 2 and 3 were OYO making sure we always pickup the six.

After a brief lesson on the origins and principles of F3, we made our way to the picnic tables for some dips and step ups IC. 15 dips, 25 step ups. 10 dips, 25 step ups, 10 more dips (last 5 REAL slow to really feel the burn) and 25 step ups.

Next we mosied to the courtyard for some partner work. Each pair completed 100 merkins, 100 LBCs and 100 squats (combined reps), while the partner would run up and down steps.

T-claps to the PAX for cleaning up the overgrowth on the stairs! #SafetyFirst

Finally, we mosied back to the Schiele parking lot and wrapped up with a COP full of various favorites. Of course we started with Bandit’s favorite… the Dying Cockroach. By popular demand, and in honor or Stroganoff who was battling the CRUD, some flutter kicks (always too many in my opition). There were several calls that we were at 0800, but YHC heard no church bells so we pressed on with monkey humpers, squats, merkins, and ultimately 5 BOYO until we made the church bells ring!

Great work by everyone in attendence today. It was a pleasure to welcome FNGs Johnny Cash (Jeff Walker) and Picaso (Jon Craig). You guys put in the work this morning! Well done guys.

Lots of calls for thanks and prayers in the COT today. Sledge-o-matic’s father will have surgery in 10 days for a pacemaker, thanks for our families, prayers for our country. Also for JK2’s business as they are going through changes. Thanks for the health of JJ’s mom who has been cancer free for 15 years. Prayers and thanks for CMPD and others keeping peace in our community in light of recent events (especially our brother Roscoe who was in the trenches). Pink Floyd lifted his friend Chuck who recently had a serious mountain bike accident resulting in broken arm and concussion. For Anderson, SC where they are dealing with tragedy of a young boy taking the life of his father. We also held up those that are living life unhappy, praying that they find joy.

As you can see, life is happening all around us, often totally out of our control. Take time to enjoy the blessings you have been given, and reach out to help those in your own families and communities. Let’s all be aware, be HIM, be part of the solution!

Pleasure leading you men today!

Bandit

Field of Dreams

October 1, 2016 / / 0 Comments

One by one the pax started rolling in except Tiny Tank, who got some EC with a 5+ mile run to the Yank. T Claps sir! We had a new face so disclaimer was a must. Disclaimer giving and here’s what I remember….

It’s October and it’s Playoff time for baseball so…….. Why not do some work on the field. Let’s Go…..

Warmup:
SSH 20ic
LBC 15ic
Toy Soldier 15ic
Cotton Pickers 15ic

Let’s mosey….. We went to the ball field across the way about a 1/2 mile. Boudin hung with the 6 (t claps sir). Planking up waiting for all the players to get there we was surprised to see a gravel infield. What??? Why??? Here is where we played some ball…… Not really!

Baseball:
– Pax are divided into four teams. Each team starts at its own base.
– Teams must complete a cumulative number of reps of different exercise at each base.

150 reps of each:

1st: Mericans
2nd: Squats
3rd: Crab Cakes
Home: Plank Jacks

We started with Bear Crawls between bases but quickly called Omaha due to the gravel infield(still don’t get it) to lunges.

20min time limit on game and we declared a winner. I already pre-named the teams without player knowing. Here’s how teams finished….

Dookie wins
SSS 2nd place
Homer 3rd place
Pee pee last place
Had to show to understand!

With time flying by we moseyed back to where we started at the hill for a triple nickel…

Triple Nickel
5 Burpees
5 Squats
Repeato 5x
Moseyed back to start at the step for the pledge and COT

Namerama

Announcement:
CSAUP

Prayers:
Shrimpboat (Europe trip)
Our Nation

Top Hat took us out!

Thanks for the chance to lead. Great group. Brownstreak out!!

Walk the Plank

September 30, 2016 / / 0 Comments

Arrgh matey’s…that is enough of the pirate theme…the expression fit the concept of the main exercises for the downtown workout, but there was no reason for YHC visit Party City for a Captain Jack Sparrow costume to lead the PAX. The pre-workout tweet asked all PAX thinking of posting to loosen their arms and shoulders in preparation for an upper body workout. There were no FNG’s but a disclaimer was provided. I concocted this workout several weeks ago and introduced small parts in a few opportunities. The full onslaught of punishment continued to be crafted with great care, even practiced in spare moments under the premise “don’t do it if you can’t Q it…” For that reason, we went with “7’s” rather than “11’s” as you will read below.

Warm-up: During the disclaimer, I started the PAX with forward and backward arm circles, then the formal warm-up began.

  • Moroccan Night Clubs IC x 20
  • CDD’s IC x 10
  • Merkins (w/ back push to stretch legs (didn’t work so well)) IC x 6

Pledge

Thang

We moseyed from home base toward First Methodist Family Life Center parking lot, flying by the standard stop of the brick wall that so many Q’s stop for wall sits or hip slappers. Upon arrival, the demonstration was provided and instructions given: find an empty parking space where we will do 7’s beginning with Merkins then side plank walk (about 4 paces) to the other parking lot line for Ski Burps. Almost as challenging as the physical toll on the shoulders is to keep track of the descending and ascending counts. Increasing the challenge was the gentleman waiting on his bus providing commentary as we worked through the set. He resisted multiple EH efforts from Bandit and T-Square despite his familiarity with F3 “Y’alls the dudes I see runn’in down Garrison…man, Y’all crazy”. He was infatuated with Roscoe getting after it, commenting he must be trying to get in shape for his lady. So many things could be said here but I’ll leave it alone….with the exercise completed, we bid our fan a good day, reminding him to join us next Friday at 0530.

A short mosey around the corner of the building to perform a Whoopee favorite: Hip Slappers. We did two rounds IC x 10 each. Between sets Slaw began quoting A Few Good Men (sans the Nicholson accent): “…you want me on that wall, you need me on that wall…” The PAX tried to catch their collective breath but I wanted the heart rate to keep pumping so we quickly moved across the parking lot for another round of “7’s”. This time we began on the curb for 6 baby dips, crab walked forward along the parking lot line about six paces to then perform crab cakes (right elbow to left knee; left elbow to right knee = 1 rep). We completed 1 rep before backwards crab walk to the curb for 5 reps and so forth, never letting our 6 hit the pavement.

Once complete, I sought to give our arms and shoulders a slight break. Single Line Suicides were announced. Since this is new, no mumble chatter…until the demonstration. Again using a parking lot line, the PAX would hop side to side over the line, twisting and crouching (a little ab work) to touch the line. Three rounds escalated from 20 seconds of action, 20 seconds of rest; 30 seconds of action, 20 seconds of rest; 40 seconds of action, 20 seconds of rest, and finally a full minute. The chatter started as I announced a mosey to the parking deck. The pace was slower than the 4:30 dinner bell at Covenant, but eventually we arrived.

 

I borrowed a page from Stroganoff, announcing we would partner for “22’s”. Using the deck’s concrete wall P1 would perform 22 donkey kicks against the wall, plank walk four paces to perform 2 merkins. P2 would run across the width of the deck and tap in where P1 left off. Thanks to T-Square and Monk for reminding me of Stroganoff’s special rule to decrease/increase the reps by two (my apologies to the PAX). This was a good activity further increasing the burn in the shoulders. I knew my mission had been accomplished when Squirt exclaimed his Jerry Clower “HAAAAWWWW!”

Once finished I went for the final push. This is the one where you have to dig deep and fight through to the end. We returned to individual exercise, finding a parking spot to perform “7’s” beginning with 6 LBC’s then crab walking six paces forward to perform 1 Freddie Mercury; reverse crab walking to do 5 LBC’s and so on. Afterwards, bodies were scattered on the deck. I gave an extended look to be sure Ash Pond and Roscoe were breathing. The Chamber should dry clean T-Square’s shirt as he was nice enough to mop the dirt off the pavement. I checked my watch: 6:09 – I pulled the troops together to head back to base.

Time for Mary: Dying Cockroaches IC x 20; Flutter Kicks IC x 20; LBC’s IC x 10; Pretzel Crunch R IC x 10 & L IC x 10 hitting the limit.

Announcements: All PAX in attendance have signed up for our CSAUP. It is going to be a fun event that we need all of our region’s PAX to attend. Freight is heading up the Nomads beginning this Saturday at 0530 leaving from Eastridge Mall parking lot. This week the team is headed to SOB to grab the ghost flag. Early reports are there will be 14 going and could outnumber the locals. We’ll use this great idea to meet some other F3 brothers but also spread the word about our CSAUP.

Prayer Requests: Easy Rider has a friend whose daughter, Trinity, is battling some health issues; Floppy Disk’s wife, Bandit’s Mother.

Moleskin: In my few Q’s so far,  I try to come from a different angle, to be creative in the workouts. I appreciate the latitude among the PAX to allow me to throw out some unusual things. The next time Walk the Plank is performed, I’ll make BINGO like cards to track the counts. I keep an F3 excel file and when I find my ADD like mind drifting during another boring work meeting, I go to the file and get energized thinking of fun ways to workout with my F3 Brothers.  Speaking of, I should have mentioned this in the COT, but will do so here. We were thankful to have Roscoe back with us after doing his public duty to protect Charlotte in the events that transpired last week. The men and women in uniform do so many great things for us that we don’t often recognize. It was great to see Roscoe in his F3 uniform this morning.

Name-o-rama and I led us in prayer. Thanks for the opportunity to lead. Aye.

46 and 2

September 29, 2016 / / 0 Comments

10 PAX posted to get a workout today not knowing they would have so much fun!

Warmup:

46-SSH ic and  2 Burpees

46-Moroccan Nightclubs ic and 2 Burpees

There was a lot of mumblechatter during the SSH’s! A lot of confused looks as well.

The Thang:

Indian Run to the soccer field while carrying a 30 lbs slamball. Runner 1 carries it and passes it off to the last runner when he catches up.

At the soccer field we split up for about 15 minutes of bearcrawl/crabwalk soccer. The PAX really got into this. You could see the competitive spirit come out. There was a lot of talk about yellow cards but I didn’t see anything? Sorry Lil Sweet for not giving you a high five but you weren’t on my team. I think he was really trying to distract me.

Next up we took turns throwing the slamball. After each throw we walked up and did 46 ab exercises and 2 burpees. They went like this:

46 LBC’s and 2 burpees

46 Freddy Mercury’s and 2 burpees

23 WWII Situps, 23 Flutterkicks and 2 burpees

23 WWII Situps, 23 Flutterkicks and 2 burpees (OK so we modified on those two but they were really starting to hurt at this point. They still equaled 46)

46 Flutterkicks and 2 burpees

46 Dying cockroaches and 2 burpees

46 Hello Dolly’s and 2 burpees

46 In/Out’s and 2 burpees

46 American Hammers and 2 burpees

46 Plank hip dips and 2 burpees

We had a little time left so we played another 10 minute round of soccer then repeated the Indian run back to circle up. 22 Merkins. I forgot to the pledge today guys sorry!

Announcements:

CSAUP-looks like about 6 Midoriyama regulars have signed up so far. I see a team forming! We’ve got a crew headed out as Nomads this Saturday in search of a Ghost Flag. We may end up out numbering the home team when we get there.

Prayer Request:

Huck and Allen Tate’s family, Floppy Disk’s M and family.

Moleskin:

So I heard the Tool song “46 and 2” on the radio today and it got me to thinking of Tooltime. As hard as it is for me to admit it I think I’m starting to miss him! Tooltime and I don’t ever really hang out outside of F3 but some how just doing this thang we develop bonds with one another. Amazing! So today’s workout goes out to Coretime with Tooltime! Get back out soon brother.

 

 

09/29/2016 #GoatIsland BB – No More Arms

September 29, 2016 / / 0 Comments

This morning’s beatdown started with the Pledge of Allegiance because it had been awhile since #YHC had posted to a work out and he was afraid he might be too out of breath to say during the work out. After the first ten minutes of the work out, saying the pledge first turned out to be a good idea. Directly after the Pledge, it was time to begin….

Mosey to Goat Island Park

Warm-Up

  • SSH x10 (IC)
  • Merkins x10 (IC)
  • LBC x25 (IC)
  • Imperial Walkers x10 (IC)
  • Appalachian Americans x10 (IC)

Mosey to Picnic Tables

Incline/Decline Merkin Countdown

  • Start with hands on the seat of the picnic table and do 10 Incline Merkins, then switch to feet on the seat of the picnic table and do 10 Decline Merkins.
  • Rinse and repeat, doing 9-9, 8-8, 7-7, and so on until you do 1 Incline Merkin and 1 Decline Merkin.

Partner Up

  • P1 begins doing Dips on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.
  • P1 begins doing Step-Ups on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.

Mosey to Bridge

  • Zombie Walk halfway across bridge then Backwards Zombie Walk the rest of the way.

Mosey to the bottom of the hill in front of the Fire Station.

  • All PAX hold a plank while two run up the hill and back.
  • Rinse and repeat until all have run up the hill.

Mosey to BB&T Wall

  • Wall-Sits while two men take a lap up the stairs and around the building.
  • Rinse and repeat until all PAX have lapped the building.

Mary

  • Homer to Marge
  • Freddie Mercury x10 (IC)
  • Hello Dolly x10 (IC)
  • LBC x10 (IC)
  • World War Sit-Ups x10 (IC)
  • Mason Twists x10 (IC)

Mosey back to Start for BOM

  • Announcements – CSAUP sign-ups continue
  • Name-o-Rama
  • Prayer Requests
  • Prayer

Copycat

September 28, 2016 / / 0 Comments

10 Pax followed an unoriginal routine through the Stonecrest shopping center. This is how it all went down:

 

Warmup

Side straddle hop 15

Windmill 10

Merkin 10

Cotton pickers 10

Low Slow Squat 10

 

The Thang

Mosey – behind the cinema with the biggest slope

 

Jacobs Ladder –

ran up a slippery slope do 1 jump squqts run down run down do 10 arm raises

Then run up do 2 jump squats run down run down do 10 arm raises… 7 jump squats

 

(next thanks to GoGreeneGo – from F3 Shelby – F3Revolution) – that was the F3 SOB failed attempt of getting the ghost flag. Thanks Gashouse, you sure pushed us.

Make you way to the field near the road and line up arms length apart in the plank

Last man runs/jumps over the over legs.

Keep going until reach second power pole

 

(next thanks to Pebbles – taken from Stonehenge )

10 minute – 100 burpees Challenge. YHC calls each set start

Each minute sets of 8,9,10,11,12,12,11,10,9,8

 

Ran to the fountain

Box Jumps 3×10

 

Mary

LBC

American Hammer

Heals to Heaven

Rosalletas

Flutter

Mosey – Back to Base

Moleskin

YHC was true to his name Cheddar – second mouse gets the cheese , last to arrive 2 min before the workout #workinprogress. When we started on the mosey YHC nearly forgot his orientation to make a sharp turn behind the Movie Theatre. I didnt hear much chatter, maybe a good thing. Frasier doesnt seem like he sweated even a single bullet. He decided to do merkins instead of the burpees on protest (let me tell you he could have done all 100 + 20 more in the same time). YhC inspired by Imitation is the best form of Flattery and decided to incorporate GoGreeneGo and Pebbles routine into the morning routine. Also realized this was more lower body intensive, will try on my next q to keep it balanced. Commish is gettin back there after taking a break, looked great. Squid, Tuck and Strawberry were all business. Fahvra probably found this whole routine a warm-up. Torpedo looked good and decided to q sometime at the Maul – getting you on the list buddy. Heartbreaker and Snookie were good too, also refrained from complaining about the workout.

 

Thought of some stretches but ran out of time. Another time!

 

As always thanks for the opportunity to lead

 

Announcements:

 

  • Charity – Crisis Center – “Relatives” – Supplies for Children in crisis who need food, shelter and resources. Collecting money for 4 weeks – cash donations give to Commish if coming to the Maul – Margo leading this effort you can contribute to him too
  • Southern Discomfort October 22nd – Sign up on Signupgenius
  • Anyone would like to Q let Commish or I  know. Always looking for new and old faces
  • Davinci looking for a Q for 10/8/16. Contact Tuck

 

Next Week Goonie on Q

 

Cheddar out!

 

Are we doing more Burpees?

September 27, 2016 / / 0 Comments

As YHC had reported on Twitter, 11 hard chargers posted for a great workout in the Midoriyama afternoon gloom. It’s been really great to see this many PAX post at Midoriyama lately. Before the workout began, Huckleberry asked YHC “Are we doing more burpees? We did burpees this moring at Folsom.” YHC just replied with a sinister grin. The look of hope and optimism quickly left his face and was replaced with a look of genuine disgust. The beatdown had begun, and we haven’t started the warmup yet!

As we began, I introduced myself to the PAX, gave the disclaimer (in detail) due to FNG among us, and got down to business.

WARMUP:

  • Seal Jacks x 15 IC
  • Toy Soldiers x 15 IC
  • Hillbillies x 12 IC (Don’t ask….remember who’s posting this BB)
  • Moroccan Nightclubs x 20 IC
  • LBC’s x 25 IC

PLEDGE

The Thang:

Indian run to the back of Midoriyama for some Deconstructed Burpees. Starting at 10 reps, Pax perform 10 squats, 10 Burps (from plank position, bring knees to chest and back out), 10 Merkins, 10 more Burps, then stand. PAX then repeato decreasing 1 rep at a time until down to 1. YHC was very surprised at the amount of mumble chatter this created!

Next, Indian run back to playground where the PAX partnered up. Partner 1 does 5 Pullups, while partner 2 does 10 Derkins. Rotate exercises for partner 1 and 2. Repeato except replace  Derkins with Werkins (wide grip merkins).

Mosey to parking lot closest to the flag for some B.L.I.M.P.S. Nearly all PAX requested demo (AKA Stalling). They go like this:

B- Burpees x 5

L- Lunges x 10 each leg

I- Imperial walkers x 15 single count

M- Merkins x 20 single count

P- Plank Jacks x 25 single count

S- Squats x 30 single count

Rinse and repeat.

Noticing PAX were getting gassed, YHC slowed the pace down for 20 Flutter Kicks IC (You know, to get our breath)

Next YHC set out some orange cones every 4 parking spaces for some CDD suicide ladders.

Very simple exercise, but the Suck factor increases exponentially. PAX runs a full suicide (first cone, back to start, second cone, back to start, third cone, back to start, fourth cone, back to start) then do 5 CDDs. The goal is to repeat suicides and increase CDDs by 5. After 2 rounds, all PAX (including YHC) were completely gassed. YHC Omaha’d and all moseyed back to the flag.

With 7 minutes to go, YHC wanted to ensure all PAX were getting their money’s worth. Last exercise is the Bearmuda triangle. 3 cones are spaced 10 yards apart in triangular shape. Starting at one of the cones, PAX perform 1 Burpee. Bear crawl to the next cone, 2 Burpees. Bear crawl to the last cone, 3 Burpees. 2 total laps were performed ending with 6 Burpees.

Circle up at the flag for announcements- wait- 22 Merkins for our veterans (thank you, Gomer). And…….TIME!

Announcements:

  • CSAUP- Nov. 11th- Nov. 12th. Sign up if you haven’t already.
  • Advisory Board leadership changes (to prevent burnout)
  • F3 Nomads- ask Freight- he has the lead Q for this

COT:

Please keep Floppy Disk and his M in your prayers. They really need them. We miss you at Midoriyama, sir, but we understand. Huckleberry and Allen Tate’s aunt passed away today. Lift these men and their families up as well. Pray for each other- as F3 men- to be the dads and husbands we have to be for our families. Also, ToolTime, who is on IR for a leg injury (or SV- just kidding, brother). Get back soon. Blart has taken the title of major mumblechatter in your absence!

Also, welcome FNG Oompa Loompa! You did outstanding for your first time out! Keep coming back. As it’s been said before- it doesn’t get easier, you just get stronger! Kudos to Def Leppard for EH’ing him!

YHC lead us out in prayer.

Awesome work by all today. Nobody was going to let their fellow F3 brother down. It got really tough near the end, but every man pushed that rock all the way to the end! AYE!

Until next time

Slaw

 

 

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