F3 Gastonia

Fitness, Fellowship, Faith

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Monday at Marthas House!

September 13, 2016 / / 0 Comments

The inaugural Monday workout at Martha’s house is now in session.  Because Hushpuppy has a big mouth and asked “hey, anybody want to work out on Mondays on this side of the county?” YHC was voluntold (by himself) that he was the Q!  11 of Gastonia’s finest #HIM, all veterans of the gloom posted so the disclaimer was short and sweet. The word of the week was shared “Proverbs 19:21 – Many are the plans in the mind of man, but it is the purpose of the LORD that will be established”  The pledge was made and the workout began:

Tha warm up: Imperial Walker IC X 15, Moroccan night clubs X 20 IC, Peter Parker X 15 IC, and the mighty-mighty Press, Press Fling X 10 IC.  (only effective if the count is accompanied by a WHEEE!!).  Then It was time for a Mosey to the Soccer field, the far and gloomy one near the woods.  Because it was dark, and Hushpuppy’s are afraid of the dark, and penguins, and cars, YHC wore a head lamp.  As we arrived at the soccer field at 5:40 am, someone had strategically placed tiny lights and the 4 corners of the 2 parallel soccer fields.  We gathered round the first light and remembered the anniversary of 9-11, the 2977 souls lost that day, including those who ran towards danger when many would run away Outhouse asked if something enlightening would be shared and YHC re-read the word of the week.

Tha thang: 4 corners, alternating Burps at 1 corner, Bobby Hurley’s at the next (9 Burps, run to next  corner, 8 Bobbies, run to next corner, 7 burps, run to next corner, 6 Bobbies, and down until 1)  this was 2 laps around 2 soccer fields and finished at the same lighted corner we started at.  Then it was repeat, doing Diamond Merkins and Crab cakes; again, counting down from 9 to 1 ending up with 4 total laps around 2 soccer fields and 90 reps of exercises.  After a count off it was mosey across the complex with a plank-o-pearl halfway to catch the 6 and our wind.  Since we had done the number 9 twice, YHC was now in search of the number 11.  The pax kept mumbling something about there being 11 people but that just wasn’t the 11 I was looking for.  But since we had 11, I decided to call an Omaha and trade out the planned 11’s on the hillside for some Dora 1-2-3.  Bear crawl up the hill, jog round the bench, and crawl bear or crab walk down the hill.  100 dying cockroaches, 200 squats, 300 flutters.  For the sake of time, the count was stopped at 200 flutters.  A count was made and we moseyed on, stopping for a pearl of curbside dips halfway.  YHC asked Whoopee to call the cadence as my wind was still a few hundred feet behind me.  Sticking with the theme, Whoopee called 20 dips in cadence, (9+11) and we mosey’d back to the Snoballs parking lot.  with 2 minutes remaining Some Merkins and Scorpion CDD’s were called to fill in the time, and the workout was complete.

Prayer requests, T-Square, praying for him and his family, (Glad he got to hunt with his Father!) Hushpuppy’s great nieces in hospital but getting better, Elena, acquaintance of Short Sale, prayers against staph infection.

Announcements: BRR Awesome, need 2 teams for next year!, Need Q’s for Monday’s and Wednesdays at Marthas, Hushpuppy and Easy rider posting in Clover at the Maze to spread the CSAUP joy, 8 man teams in cabins,

#Folsom Remembers 9/11

September 13, 2016 / / 0 Comments

The fog/smog was out thick this AM rolling into the Folsom gloom. With a little humidity, the overall atmosphere was right for a good beat down. Still in the back of my mind, I can see the images of the towers falling 15 years ago and all the brave men and women who went in to rescue and help those in the horrific sites where America Haters cowardly acted in terror. I still lift up those families of all who lost loved ones. So today I honor those families. So the PAX were rolling in hot, but not quite as hot as Roadie on 1 wheel! Great crowd and looks there, an FNG! Alright, some fellowship and stretching then 5:30 hit, lets roll

warmarama

all IC and with a count of 15 for 15 year anniversary of the attacks: Mountain Climbers, Hillbillies, Monkey Humpers

mosey to horse arena

tha thang

box jump up the 5 levels of the seating area for 15 burpees, come down for round 2, box jump up for 15 jump squats, down for round 3, box jump up for 15 calf raises. Line up on the bottom level for 15 declined merkins x15 IC, 15 LBCs IC, run a lap around the arena, back for dips x15 IC, run a lap, back for Freddie Mercuries x15 IC,

mosey to the far lot and concession stand for flutter kicks x15 IC, thanks Sparky for the nice slow/fast pace cadence! Find a wall and Donkey kicks x15 OYO. Then on our 6 for 15 big boy sit-ups OYO.

Enough with the snack shack, mosey to the pavilion for 15 Rocky Balboas (total 30), then a round of ATMs, while remaining in plank position with 15 shoulder taps IC, 15 single count merkins on YHC count, then 15 fast pace merkins OYO. Time is getting slim, so mosey the hard surface back to the start.

Pledge

Namorama, welcome FNG( Tolbert)

Cot/ BOM by YHC

Great work men! We have gone from pushing pebbles to Pushing Tha Rock! Looking to push boulders!  I appreciate the opportunity to Q, but more important I appreciate the group, our friendships, and what F3 is all about; creating Men, leaders in our homes, in our communities, and in our Walks in Christ! Blessed to a part of it all!

 

BRR Van 2

September 12, 2016 / / 0 Comments

Well, I am going to try to do this justice, but if you weren’t there it just is not the same. Van 1 left the day before so I will leave the Van 1 backblast to them. This will be my attempt to summarize our 30+ hours of some serious fun.

So after months of preparation, 7 studdly pax left Gastonia at 530am Friday morning headed for parts unknown to embark on our first BRR challenge. Nervous energy was obvious as The Mayor drove us through the dark. We made 1 stop for a steak, egg and cheese biscuit for Dolph then proceeded onward and eventually reached our destination-LZ1 where we would wait for Van 1 to arrive. I think I made about 5 trips to the port o john while we were waiting. As the sun was coming over the mountains, The Mayor pulled out a special 3rd F prepared by Dr. Feelgood-great words of encouragement that settled my nerves. There were also 3 cards from our M and families-1 for each leg. This was the emotional push I needed at the right time. Shortly afterwards Van 1 came rolling in and we were moving on to the course with Dolph waiting for the handoff from ToolTime. We proceeded to go through our first legs and slowly but surely the confidence grew and the nerves faded away.
After completing our first legs we went on to a local watering hole in Boone to down some grub and a cold beverage. We narrowly avoided major disaster thanks to a disgruntled local man who had his car towed from the space we were parked in. After filling our guts we rolled onward to the next LZ where we set up camp. We put our sleeping bags on a metal trailer in a parking lot and waited for van 1 to arrive. We were entertained by a skipping fairy who seemed to have a deficiency of F3-poor guy. Don’t think it was a choice for him. Some people are programmed differently. I think this is where Pfqueesh tried out the shoe washer-excellent results but probably not to be repeated in 2017. Our shower decided to unload 3-4 gallons of water into his shoes and the trunk of our van. Thankfully he brought a 2nd pair of shoes.
A little while later we were off again leaving Dolph to complete his second leg. The second legs for our van were a bit more eventful. I think this is where Dolph decided his leg was not long enough so he ran part of it twice in the dark. I think his leg had the most banjos and Ned Beatty’s as well as the least teeth per square mile out of the whole race. Pfquietch was chased by multiple dogs all teeming with rabies during his leg. Each of us powered through this leg with determination and fought our own demons along the way. I think the second leg was really a tough leg in a lot of ways. It was hard for me to focus on this leg knowing we had a long night ahead of us and then another run in the early morning hours with little to no sleep. One of us even thought they saw a Sasquatch on his leg. Running in the dark in unfamiliar territory was a bit unnerving. This leg ended at a fire station where van 1 had been resting. As van 1 took off to complete their final legs, we settled in for a quick meal and some much needed quick rest. There were freshly dug potatoes with warm showers waiting for us. After a quick meal and enough time to down a quick drink, we were back in the van and on our way to who the hell knows where???? There was some discussion between The Mayor and his shotgun assistant Dolph however I was in the far back and being an old fart, my bad hearing made me feel like I was underwater listening to 2 sea lions argue over a tuna. Eventually we arrived at the final LZ and quickly laid down in our sleeping bags. I think OutHouse was on a cement basketball court and slept ok. I was serenaded by a chainsaw named Mayor as he snored his way through the early morning hours. JK2 claimed a seat in the van while the rest of us spread out around on the ground somewhere. I woke somewhere around 5 am with Dolph walking around the van checking out his muscles in the mirror. I don’t think the guy slept much that night. Before too long he was hunkered down in front of some pancakes just under 1 hour away from his mountain goat leg. Before I knew it we were back in the van and moving on through the legs. I have to say the mountain goat legs and the “very hard” (I think second) leg for Pfkeitche were some impressive legs that would have literally brought me to my knees. Doing them on little sleep added another layer of pain that I had not anticipated. We all powered through our 3rd legs like champs, each shouting words of encouragement to not only our team but also to other teams. This was an emotional leg for me. The first part of my leg was uphill for just over 1 mile. As I was coming up the hill knowing I had 5+ miles downhill and then we were finished, I thought about a lot of things. I thought about my wife and kids and how they were hoping I would do well. I thought about all the training runs I had done with the other BRR runners-JK2, Stroganoff, OutHouse, Defib pushed me and pulled me to miles I would not have done on my own. I thought about the 3rd F from Feelgood. I thought about the words of encouragement from Feelgood and Roscoe from the day or 2 earlier-Roscoe leading the Downtown workout in honor of all the BRR runners (see his backblast) and something from Feelgood about “Outta my way bitches, two more legs to run!” I thought about where I was a little over 7 and half years ago staring at the walls from a hospital bed wondering if I would see my kids grow up. It took me awhile to get up that 1+ mile so I got a lot of thinking out of the way. When I got to the top I called my M and my brother just to let them know I was thinking about them. I pulled a Pizza Man and took a selfie-video for posterity-I needed to get some things out of my head. Coming over the hill was exhilarating-I could feel the end coming quickly and wanted to soak up every second of it. I sent a text to our team when I was a mile out and shortly after received a bunch of texts of encouragement. The final turn into town with a quarter mile left was amazing. I could see, hear, and feel the GasHouse Pax yelling and waving as I closed the final distance. I know I was running but I really felt like I was floating through the air in some out of body experience as I made the final turn and crossed the finish line headed for the picture area with some of the best men I have ever known. After a quick shower we headed for some food and cold beer while we sat on the grass in some Asheville park enjoying the fact we had all pushed the rock and for a brief moment, to me, felt like it actually moved just a little bit.

This event seemed like something out of the movie “Stand by Me” at the very end. If you haven’t seen it, watch it. The very end of the movie ends with one of the main characters saying “I never had any friends like the ones I had when I was twelve…Jesus, does anyone?” F3 has given me some friends like the ones I had growing up and doing things like BRR lets me relive that feeling over and over again. If you weren’t there, you missed out.

I hear they may be doing this crazy BRR thing again next year……

Muddy clear directions and cadence challenged

September 12, 2016 / / 0 Comments

I’ve been a part of F3 now since March of 2016. After surviving the first few workouts after having shoulder surgery 5 months prior, I knew I was going to enjoy these workouts. I also knew my day would come to lead one.  Finally the day arrived. I truly thought I would have had a mere handful with a large portion of our group out of town running the BRR, but 15 came out to support me for my VQ. After a great 3rd F by Dr. Feelgood I made my first VQ mistake and didn’t start on time! I gave the usual your an idiot for following me disclaimer and jumped right in. At several points throughout the workout I completely forgot I should be counting or even how to count (seems super easy when I’m following along, didn’t think I needed to practice to be Q!).

Warmup – The warmup consisted of the usual suspects; SSH, LBC’s, Don Quizotes, and finally some Merkins to get the arms warm.

The Thang

After a quick warmup we moseyed to the flag for the pledge and then on to Grier for some track work to help us remember the fun our BRR brothers were having.  After having the group count off in 2’s, I quickly gave what can only be called clear as muddy water directions (trust me they were crystal clear in my head). Along the track I had laid out numbers 1 thru 4 with an exercise written along with the number. With the 1’s starting on one side and the 2’s starting on the other we were to run around the track stopping at the 1’s and doing 10 of each exercise. Then around a 2nd time stopping at the 2’s and doing 20; so on until we completed 4 laps and a combined 1 mile and 200 reps of the following:

Lap 1-Diamond Merkins/Burpees X10 ea. Lap 2-Seal jacks/Plank jacks X20 ea.                                                                              Lap 3-LBC’s/Moraccan Night Clubs X30 ea. Lap 4-Squats/Flutter kicks X40 ea.

After a quick gathering to count off and a chance for the Q to catch his breath we moved over to the tables for a trip down memory lane and my first workout one cold March morning. We did 3 rounds of the following exercises with each round increasing by 5, starting at 10, with a lap down to the ballfield and back up in between each set; dips, Merkins,step-ups, and Derkins.

Each round the mumble chatter got a little louder and I could tell the guys were really starting to like me and the workout I had chosen!  After finishing up we gathered at the “G” and recycled the numbers with workouts on them, playing a little F3 Roulette. We completed another combined set of 200 of the track exercises and still had 15 mins left to go!  We moseyed back to the Schiele for a brief pause while I encouraged the men to “climb on” whatever mountain they may face and in this case it would be the trail at the bottom of the property. Down we went with some mumble chatter behind me. We made it down and commenced to do 10 8-count body builders (telling ya, the guys were loving me). After that we moseyed back to the top for what had to be the ringing of the bells that signaled an end to our misery. Alas, it was not so. It seemed that a new exercise I had just learned must be shared. We zombie lunged about 15 or 20 yards and bear crawled back. The bells were delayed some more so I did what any good Q would do, I picked an exercise on our six (which at this point can not be recalled). Finally the bells rang and we finished out with the COT and announcements.

It was truly an honor to lead this group of men and I look forward to leading more sessions (with counting practice of course and clear directions or easier exercises). Thanks for the opportunity.

Squirt

 

 

Sartfackers, attack of the sack!

September 10, 2016 / / 0 Comments

3 of Folsom’s finest posted this morning. Several others were attacked by the fartsack (I hope they survived), one was outsmarted by the smartphone alarm, one had to work, and another with his 2.0 posted at 05:30 by mistake and thought we were not going to show. (Sorry about the mistake with the start time.)

Warmup: SSH, Windmills, Calf raises, and Cherry pickers.  YHC mixed up the count on these so some were 15 and some were 10 but all were done IC.

Thang: We mosey down to the lower parking lot for some four corners. Bottom left with squats, bottom right with lunges, top right with merkins, top left with french fries, YHC likes to add a middle to my four corners and so we did a set of lbc’s in the middle. All exercises were OYO x 50. We mosey  to the amphitheater (Huckleberry’s fav) where we did the alphabet, rocky balboa’s x20, dip’s x15 IC, and derkin’s also x 15 IC. Mosey again to the Folsom hill for 15 big boy situps at top, run down for 15 CDD’s at bottom and Bernie Sanders back to top, repeat 3x. Mosey then to concession stand for 15 Donkey Kicks, and mosey to the shelter for 20 stepups IC and some plank dips x20. Mosey back to tennis courts for a ring of fire to honor 9-11, 9 merkins and 11 big boy situps. Also by request 22 merkins in honor of our veterans.

COT: announcements CSAUP event in November 11-12, BRR update. Prayer requests.

BOM: YHC took us out.

Great job men, way to push the rock. It’s an honor to lead you.

Small group, Big effort at Fighting Yank

September 10, 2016 / / 0 Comments

I had a few posts at Fighting Yank to learn what a great AO we have. With Sargento tackling the BRR, I was asked to be the QIC today. As many divine plans often occur, the 8 am soccer game was changed to later in the morning. It was time to step up. I played with my weinke to the point it became as robust as ever. I was proud and ready to put it to action. With so many regular Fighting Yank brothers representing F3 Gastonia in the BRR I was not anticipating a large PAX. What was light in number was met with great energy and zeal. As the quaint circle gathered, we had a Kotter among us with Private Benjamin returning after an extended absence. Great to have you with us today and look forward to seeing you as you shed your sad clown suit. Let’s get to it.

Warm-up (in honor of Whoopee – short and sweet)

  • SSH – IC x 10
  • Grass Pickers – IC x 10
  • Moroccan Night Clubs – IC x 20
  • Side to Side Lunge – IC x 10

Mosey to 1st Baptist Church Parking Lot

Thang:

This was introduced a few weeks ago at Downtown when the Q failed to post. I wanted to add a bit to it. The mumble chatter suggested this is hated enough that it may become a full workout at my next Q – be forewarned.

  • Walk the Plank: each PAX finds a parking space to perform 7’s:
  • 6 Merkins then side plank walk across the parking space for 1 Burp; plank walk left to return and do 5 Merkins, etc.
  • Round 2: use the curb to perform 6 Little Baby Dips; crab walk forward about half the length of the parking space line to then perform 1 crab cake (R elbow to L knee, L elbow to R knee = 1). Backwards crab walk returning to the curb.

We were ahead of schedule. I thought about adding another round but I wasn’t sure if I called that a Lincoln? Do all weinke changes have to be cities in Nebraska? I still had my main event and thought to save my creativity. Let’s mosey to the back of Belmont Central. We arrived to find the coupon fairy had dropped a few surprises in the lot just above the track.

I’ve become a fan of tabata style workouts. They define the “you vs. you” approach that causes each PAX to dig internally to find their best while having the support of others around them. Today’s workout had 4 stations with 4 exercises to focus on each area of upper and lower body, abs and cardio. Each exercise lasted 50 seconds with a brief 10 second recover. Between each set we took a short mosey around the track with one “Omaha” to run the length of the parking area before the final set.

Station 1 Station 2 Station 3 Station 4
·   Block Webbs

·   Right/Left Step over (toe taps on a block)

·   Ski Burps

·   Mountain Climbers

 ·   Cinderblock curls

·   Squat s/ Medicine ball

·   WWI Sit up with sand filled PVC pipe

·   Hop-over

 ·   CDD

·   Squat with triceps extension (use PVC pipe)

·   Dying cockroach (use bricks)

·   Single line suicide

 ·   Jr. Manmaker (w/o the squat)

·   Squat Merkin

·   American Hammer (w/ dumbbell)

·   Jump ropes

The PAX were kind enough to help put the coupons in the back of my car. I checked my watch and we had a few minutes left. We had worked hard and no one wanted to be shortchanged. We headed to the covered picnic tables for some Mary.

  • Rainbow Abs – IC x 10
  • Flutter kicks – IC x 10
  • Crunchy frogs – IC x 10
  • Freddie Mercury – IC x 10
  • Decline Peter Parker – IC x 10

TIME!

COT

We offered prayers for Shrimpboat and his next mission trip in December; T-Square and his family – especially his son to continue fighting; Skittles (Don Buckner) and his son (Andrew) battling some health issues; I asked for prayers to a soccer teammate of my daughter: Alayna Hogston who incurred a staph infection and has been at Levine this week as doctors try to treat her. I’ve tried to EH her dad, Mike and one day he may post, but for now their family needs extra prayers. I included a special recognition for Brownstreak and Roscoe both celebrating respective anniversaries with their M’s. We all strive to be better husbands and having a partner to share our lives is a wonderful thing.

We covered 1.8 miles in short bursts and strengthened our bodies in different ways. The best part was our small group allowed friendly banter among us to learn a bit more about the guys that make up F3. Pat Squeaker on the back this week for posting 4 times the past week. He got after it today. Look for Private Benjamin in the Cramerton and Belmont AO’s – he is ready to work. Brownstreak was at the top of his game – pushing the pace. It was a great way to start the weekend. Until the next time. Aye.

Gashouse BRR Tribute

September 9, 2016 / / 0 Comments

 

At 0530 Friday in the gloom at the beautiful Rotary Pavilion, 9 PAX met to pay tribute to the men on the Gashouse BRR team who have been preparing for the BRR for the last six months or so.  At our 0530 start time, we knew that Stroganoff would be finishing his 3.9 mostly downhill miles and handing the baton to Monk so they had a 30 minute head start so we had to get busy.

YHC gave the disclaimer and saw headlights and slowed  the introduction of the warm up so Madoff could join us.

I will be celebrating my 18th wedding anniversary to my beloved M this weekend so we warmed up with 18 of:

SSH x 18

Squats x 18

Merkins x 18

Don Quixote’s x 18

Pledge of Allegiance

The BRR is a 209.2 mile relay race from Grayson Highlands State Park in Virginia to Asheville, NC.  The PAX get the pleasure of running along some of my favorite motorcycle sport touring routes. Each participant of the Gashouse Team was asked to provide their favorite exercise.  Van #1 was dialed in and gave me their exercises but van #2 didn’t respond as well so I had to make up exercises for some of  them.  I plugged these into my Weinke in advance.  The drivers are just as important as the runners so I included them as well.  Bandit drove van one and chose (of course) the Dying Cockroach.  The Mayor drove van #2 and loves core work so he chose V-Ups.

The PAX were not happy when I announced we were going to compete in the BRR relay until they realized they may get to do one exercise and rest while the rest of us took our turns but it didn’t turn out that way.  A quick mosey to the top of the parking deck and I introduced the Pavilion version of the BRR Tribute workout.

YHC began by announcing what was in store and just before we started Spiderman appeared out of nowhere as he is apt to do anytime there is a workout downtown.  He was just in time as there would be many near vertical climbs during this THANG:  (The mileage of the relay was rounded up for the # of reps counted IC

Van Driver #1  Bandit                      Dying Cockroach                             6 IC  Preceded Legs 1, 13, 24

Van Driver #2 Mayor                       V-Ups                                                 6 IC  Preceded Legs 7, 19,  31

PAX                                                       Exercise                       Mileage                     Reps

Stroganoff Leg 1 Flutter Kicks 3.9 4
Monk Leg 2 8 Ct Bodybuilders 7.5 8
Defib Leg 3 Suicides 5.2 6
Pizza Man Leg 4 Burpees 6.9 7
Tool Time Leg 5 Oblique Vups (each side) 4.8 5
Freight Leg 6 Joe Hendrix 6.7 7
Dolph Leg 7 Squats 2.3 3
Quiche Leg 8 Zombie Lunge walk 3.1 4
Outhouse Leg 9 Merkins 4.6 5
JK2 Leg 10 CDD 5.3 6
Sargento Leg 11 Bear Crawl 8.4 9
Whoopee Leg 12 Hip Slappers 6.1 7
Stroganoff Leg 13 Flutter Kicks 9.3 10
Monk Leg 14 8 Ct Bodybuilders 6.2 7
Defib Leg 15 Suicides 10.5 11
Pizza Man Leg 16 Burpees 3.2 4
Tool Time Leg 17 Oblique Vups (each side) 2.9 3
Freight Leg 18 Joe Hendrix 5 5
Dolph Leg 19 Squats 5.8 6
Quiche Leg 20 Zombie Lunge walk 3.8 4
Outhouse Leg 21 Merkins 4.6 5
JK2 Leg 22 CDD 2.6 3
Sargento Leg 23 Bear Crawl 6.6 7
Whoopee Leg 24 Hip Slappers 4 4
Stroganoff Leg 25 Flutter Kicks 4.3 5
Monk Leg 26 8 Ct Bodybuilders 4.4 5
Defib Leg 27 Suicides 9.1 10
Pizza Man Leg 28 Burpees 8 8
Tool Time Leg 29 Oblique Vups (each side) 7 7
Freight Leg 30 Joe Hendrix 4.4 5
Dolph Leg 31 Squats 6.5 7
Quiche Leg 32 Zombie Lunge walk 9.4 10
Outhouse Leg 33 Merkins 5.3 6
JK2 Leg 34 CDD 4.5 5
Sargento Leg 35 Bear Crawl 4.2 5
Whoopee Leg 36 Hip Slappers 6.5 7
         
         
         
         
         

During leg 27 (Defib Suicides) I reminded the PAX that what we were doing wasn’t as hard as what the BRR team was doing.  Someone mentioned they would rather be a van driver.  #goodpoint The Mumblechatter was strongest when the Joe Hendrix were performed (thanks a lot Freight!) up the parking deck ramp.  The suicides and bear crawls were a close second.  YHC was gassed and struggled to call out the cadence at times and this took longer than I anticipated but we sped up and completed the “race” just in time to mosey back for a quick picture and the COT.

Prayer requests for Floppy’s M, a co-worker of EZ Rider, my sister, and all the BRR teams competing in the race.  Thanks for the inspiration.

If you haven’t registered for the Gastonia CSAUP….DO IT TODAY!

Remember the 3rd F at the Schiele at 0630 tomorrow led by Dr. Feelgood.  Your own SQUIRT has his VQ tomorrow at the Schiele and Short Sale has the Fighting Yank.  EH someone and bring them along.

Always a pleasure,

Roscoe

Hills and Sprints

September 9, 2016 / / 0 Comments

Started out with 7 til monk came in Hot. We did a quick warm up of …..

SSH 20ic
Wind mills 15ic
and a stretch exercise not named yet!

We were being pressured by a group setting up a booth for an event so we cut warm ups short. Sooooo we mosey over to Hawthorne Park for….

Triple Nickel:
5 Burpees @ bottom
Mosey to top of monster hill (I take full responsibility for under estimating this hill)
5 squats @ top
Mosey back down
Repeato 5X

Quiche and Tool Time blazed through this so the kept going…… Picked up the 6 and we moseyed a short ways to the “malt red cup skate park” behind Sammy’s for some….

Sprintervals (distance = 40+ yards):
sprint and jog back. repeato x 7

7 jump squats, sprint and recover walk back. repeato x 3

7 mericans, sprint and recover walk back. repeato x 3

7 apollo ohno, sprint and recover walk back. repeato x 3

7 LBC, sprint and recover walk back. repeato x 3

7 mericans, sprint and recover walk back. repeato x 3

7 CCD, sprint and recover walk back. repeato x 3

7 Squats, sprint and recover walk back. repeato x 3

7 WWII situps, sprint and recover walk back. repeato x 3

We left there to the side of Sammy’s for some street side Monkey Humpers 10ic
Then against the wall for some Hip Slappers 10 oyo left there moseyed back across to the park for 21’s with mericans. 7 1/3 way down, 7 2/3 way down, 7 full mericans down = 21. Tool Time yelling for me to keep going to break a calorie burn record so we moseyed by to the flag the long way!!!! It was time and I was short beating the record by 13 calories… Story of my life!!!

Time!!

Pledge

Anouncements:
BRR guys safe travels and safe running.
Shirmpboat on his future mission trips.

Prayer!

Brownstreak out!

merkins, get to know your bro, merkins, four corners and merkins

September 8, 2016 / / 0 Comments

8 men braved the heat and posted to midoriyama today. YHC was able to make it Tuesday.  the regularly scheduled Q was unable to make it, and for reasons I can’t fully explain, I decided to accept the honor.  short disclaimer: I’m an idiot and definitely not a professional… follow me if you will.

Conditions: about 94 degrees and sunny

warmups: CDD x 30IC, monkey humpers x 20IC and flutter kicks x 15IC.

the thang

short mosey, drop for 22 merkins.  short mosey, drop for 5 one-legged double merkin burpees. the mumble chatter was beginning.

arrive at the far parking lot for get to know your bro; midoriyama edition.

question one: # of kids. ashpond has 2 x 3 = 6 burpees.         question two: # of states lived in. slaw with 5 x 3 = 15 eight count body builders.  question three: age. chewie is 20 = 20 merkins. question four: years married. blart with 13 x 3 = 39 squats. question five: months in f3. roadie with 8 x 3 = 24 lbc. question six: birth year.  def leppard 1964= 64 mountain climbers. question seven: birth month. YHC March 3×3 = 9 lunges each leg.

mosey on over to the concession stand for 25 donkey kicks, acsending testicles and a one minute BTTW hold.

mosey over to the starting parking lot for four corner escalators. corner 1, 20 merkins. corner 2, 20 merkins and 20 dolly. corner 3, 20 merkins, 20 dolly and 20 rosalita. YHC had to Omaha corner 4.  corner four, 20 merkins and 50 lbc.

mosey back to the bathrooms for more acsending testicles. circled up for pretzel crunches x 15 each leg and a 15 merkin ring of fire.

fellowship mosey back to the launching point for the pledge. with a few minutes left, circled up for 22 merkins, 10 burpees (thanks slaw), 25 lbc ( thanks ash pond) and 15 ssh (thanks roadie). ended with 22 merkins to honor our veterans.  TIME!

COT announcements: CSAUP coming up.  prayer requests: BRR team, each other.

BOM: YHC took us out.

it was an honor to have my first midoriyama Q, men.  I appreciate the push. until next time.

Philippians 4:13

Huckleberry

Really Late Backblast

September 7, 2016 / / 0 Comments

Due to total Q failure on this one, all I recall is that we did a warm up, some exercises, running, probably some Mary towards the end. Regular Bandit stuff I am sure. I also know it was a Wednesday morning and that we had 13 guys show up an get better, including Ryan Ferguson who was lucky recipient of the emotional headlock from Dr. Feelgood the day before.

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