Fitness, Fellowship, Faith
Everyone showed and just as planned we all scattered like a covey of quail after a shotgun blast. Off we went in all directions doing our own things. Running Walking,Rucking,Whatever. We finished with a word form my devotional.
1Thess. 5:15
See that no one repays evil for evil, but always seek to do good to one and other and to everyone.
Thanks Men Good Day
Prayers
Convergence
CSAUP
ETC…
Good day men. Welcome to another addition of Pain and Gains here in the Big D. Pretty much the normal crowd here at Old School so no disclaimer no warnings and no worries maybe.
Quick warmup nothing special and we’re off. We mosey through town stopping at random locations warming up a little more as we go. We head down past Ingles and across the street and the groaning from Mayor begins. He reminded me that last time we were here we went over a minute or so on time. We’re now here in the Valley of the Beast up hill whichever way you look. As we come to a stop I offer the PAX a choice of whatever plyometric movement they wanted at the bottom of the hill and Freight quickly called Seal Jacks. So we’re doing 5 reps of 4 count Seal Jacks here. I then let them choose whatever compound movement they’d like at the top of the hill. Broke quickly chose his patented Perfect Form Hand Release Merkins so we’ll be doing 5 of these at the top of the hill. Kudos to Leppard those were the best Merkins (not CDDs or Leppard Merkins) I’ve ever saw out of him. As we finished this brutal triple nickel we mosey round the corner to head back out of the valley and back towards Ingles we hit an uphill Route 66 at each manhole cover we did Bonnie Blairs. After finishing up moseyed back to the park for a really nasty little Sand Bag Circuit. All of mine are filled with p gravel hence the title. We did Overhead Presses, Merkins, Squats, and Curls all with 55lb. sandbags AMRAP while 1 PAX pulled, dragged, or carried a 90lb. sandbag for 20 meters and back. We did this for three rounds. I left a 55lb. sandbag for those whom didn’t want or think they could handle the big’un. FYI everyone chose the big’un even Seuss. Now that damn bag weighs more than him and he snatched it all around that soccer field what a hammer way to go man. We had just enough time to carry the bags back to the truck and head over for the pledge and COT.
Great Job Men.
Thanks for the Hard Work and Push.
Convergence
CSAUP
Prayers
I look forward to the IPC challenge every year,this is my third year participating.It pushes me past my limits and makes me better every year. When Balljoint announced that every Thursday Folsom would be doing the IPC workout my thoughts were heck yeah 👍. He asked if I would Q week 2 and I gladly agreed. So week 2 of the IPC was an amrap workout for 45 minutes it went like this 5 blockees rifle carry 25 yards 10 I’m not worthy farmer carry back 5 blockees rifle carry 15 goblet squats, farmer carry back 5 blockees rifle carry 20 tricep extension farmer carry back 5 blockees rifle carry 25 KB swings farmer carry 5 blockees rifle carry 30 curls that’s 1 complete round you repeat for 45 minutes getting in as many reps as possible. We had a good crowd some faces you don’t see much at Folsom the IPC draws people out and breaks the normal routine that’s part of what I like about it. Everyone pushed hard and encouraged one another as we went I love that part of F3 your never alone.Gear Wrench pushed out alot of reps with a messed up elbow kudos for pushing through the pain.Wichita had the highest rep count and didn’t even submit it I guess that’s a true HIM move he wasn’t out there pushing for recognition 👍. Special thanks to Balljoint and Gearwrench and Stogie for helping get set up. We made announcements and I Prayed us out and that is all.
Mayor spent last Wednesday morning talking about Def Leppard sandbagging his pace. Fast forward a week and Mr. “I Run Mid-10s” himself is out here going low 9s for 4 miles. Ladies and gentlemen, I don’t know if it’s the shorty shorts, the tank top looking like a sports bra, or simply hard work, but Mayor is a runner! Thanks again for helping me push a little harder!
It was nice to see Mini Blind out there again today. He says he was running about 3 miles on his own before coming to Prison Break and has now done 4 miles both times I’ve seen him. It’s proof that running with others will motivate you to do more!
Sister Act was late while Dr. Seuss and Tippmann left early, but I guess we’ll give them credit.
In other news, bring a few extra bucks with you to the JJ5k. Rumor has it, there is a picture floating around of a certain PAX in a compromising position that we may be able to obtain for an ‘extra donation’ to the JJ5k. I won’t say who this PAX is, but it sounds a lot like Mister Pact.
Announcements: JJ5k on 9/24, Convergence at BullDog on 10/15, IPC at Folsom on Thursday, Amoeba Ruck 10/8, Roadside cleanup TBA
Prayer requests: Striper’s brother and his knee, Huck, Sarlacc’s daughter, Mayor’s family, Lincolnton Middle School family. Pall Bearer took us out.
Very warm day at the greatest afternoon AO around and 10 strong Pax came out to evidently what was expected to be an easy workout from the old man Q. Let’s see what we can do to change that notion!
Warmup
SSH, Abe Vigodas, Right over Left, Left over Right, Moroccan Night Clubs, Low Slow Squats.
Pledge
Mosey toward dog park hill stopping at each light pole for 3 Burpees for about 10 light poles stopping to wait on the six at each pole. Burpees? Yes Burpees. I hate them but probably need a few so I called them.
At dog park hill, partner up for Dora 123. Partner 1 runs the hill while partner 2 begins:
100 perfect form merkins (Hand release Merkins with shoulder taps, hate these too)
200 flutter kicks (count right leg)
300 LBC’s. Several “dogs” in the dog park seemed to be paying attention to the guy with perfect hair.
This was tougher than expected but luckily I had Defib as a partner and he did more than his fair share of the reps. These dudes worked that hill! Several finished by bringing in the six for a nice group effort! At this point Sister Act’s name was brought up in a negative light but I shut that down and will not hear of this during my Q!
Mosey to the lower parking lot for Route 66 with 1 CDD, bear crawl to the next space, 2 CDD’s and continue through 11 spaces. Some comments about CDD form but I am not sure who it was directed toward. Freight, Slaw, Defib and Wirenut made this look easy but it was not!
Mosey to the parking lot back near the flag for one last thang.
Elevens with 10 Big Boys on one side and 1 American Hammer on the other. We almost completed before time.
During the workout I read a few quotes about blessings from various people as I have been feeling very blessed in many ways lately. I think most of us are so very blessed in many ways and it is good to have gratitude for those blessings. Here are the quotes.
“When I started counting my blessings, my whole life turned around.” – Willie Nelson
“Gratitude lifts our eyes off the things we lack so we might see the blessings we possess.” – Max Lucado (I can recommend his books as they are easy reads and very practical).
“When we lose one blessing, another is often most unexpectedly given in its place.” – C.S. Lewis (His books are a bit more difficult but I have enjoyed the ones I have read).
“Those blessings are sweetest that are won with prayer and worn with thanks.” – Thomas Goodwin
“Don’t just count your blessings. Be the blessing other people count on.” – Anonymous
I relayed the story of a friend who passed away last week who was always a blessing to others. His name was Bud Jonas and I have known him over 40 years. His visitation was full of laughter and funny stories and the church was over capacity with people standing. The pastor even said funerals like this are easy because his life speaks for itself. We should all be striving to live so that our life is a blessing to others.
Announcements:
Mayor is available for skate parties.
JJ5K 9/24 at 9:00 a.m.
Canned food collecting at Crossroads for Dallas Christian Ministry.
Street cleanup on Garrison near Lineberger Park after Gashouse on 10/1.
Convergence 10/15- at Bulldog I think (W.A. Bess Elementary)
COT
Huck
Turtleman
Camelia traveling
Oompa Loompa took us out!
YHC wasn’t showing up to hear excuses of “I can’t run X without stopping. My hip hurts. My arm is sore. My Vee is sandy.” Please. Oh shut the hell up. You’re here aren’t you? Put forth some effort for a change. Suck it up buttercup.
Nice crowd too. Better than the man with perfect hair from across the river got. I think. Midoriyama math says I had more PAX in attendance. The REAL Manly Men Gaston County morning workout AO is FOLSOM. All bad asses. All the time. Beards and trucks not required. Wanna fight about it? Don’t cherry pick your AO and then cry about what exercises get called when a Folsom guy Q shows up.
Enough with the bull. Time for the horns.
Start off with SSH in cadence of course. YHC demonstrated proper form. Full arm extension overhead claps with hip slap on thighs. Legs spread wider than a ho in Olongapo. Mostly everyone did proper reps .
Indian Run. Kudos to Stogie, Beetle Bailey & Ozark for being my object lessons this morning. Run to the stop sign by the prison. Non-stop. Whole way and back. Everyone does a burpee or more each time we caught the group. Took less time than anticipated. Batflippers.
Back at the tennis courts. 6 LBCS. Then crab walk to next spot between each court. 7 LBCS. Crab walk. 8 LBCS. Continue pattern to end of courts. Touch fence. Run back to start and plank for the six. It was YHC. FWIW, I suck at crab walk.
Next round, 6 Merkins. Then bear crawl to next spot between the courts. 7 Merkins. BTW, I suck at bear crawl too.
Mosey back to flag. Couple rounds of LBCS, Oblique crunches, both legs. More LBCS. Flutters. All 50 reps in cadence. Pledge. Hillbillies till time ran out.
Prayer requests: Striper’s brother. MW friend’s marriage. Sarlacc daughter. Achy Breaky uncle. SA’s daughter. Bedpan’s family’s baby. Huck. Turtleman.
Announcements: JJ5K Saturday. Extinction run. Amoeba ruck. CSAUP. Christmastown 5K. Speed for Need.
Need runners to fill Palmetto 200. Sign up. If you can do a bootcamp workout, you can run three 5K with a 10 hour break between them. No excuses. If YHC 62 year old ass can do it, what’s your excuse?
Good to see the old Folsom stomping grounds again, thanks to Balljoint for allowing me to Q.
Big crowd this morning for boot camp, a few runners too. 0730 hits. Start with mission of F3, to plant grow and serve small workout groups for men, for the invigoration male community leadership. Disclaimer. Warm up SSH, IW, arm circles, gravel pickers, stretches.
Lap around parking lot.
YHC set up 9 stations, divided in to exercise of 30, 20, and 10 reps. 30 reps were thrusters with block, smurf jack, floor swipers with a block. 20 reps HR merkins, bonnie blairs, blockies. 10 reps were big boy sit ups, burpee, goblet squats. Two laps around parking lot.
One full round was 180 reps. Most got in two rounds. Good work. Mosey back to the flag, but take a different route than we left by.
Pledge. Taking a different route was symbolic in that at the end of every day we need to return in a way that is different than how we started. Going out each day with humility and a desire to influence those we encounter in a positive way resulting in growth for us all.
Oscar also had a word regarding Matthew 25 and the parable of ten virgins. Five were foolish and five were wise. We have opportunity every day to be a light in the darkness, be one of the wise. No man left behind means that we have a duty to help lead those spiritually who are in need. Thanks Oscar
Announcements: JJ5k, 2nd F lunch, ameba ruck, covergence
Pray requests: Pink Floyd dad, Gilligan co worker who passed away family and friends, friend of Fall Out just diagnosed with cancer – 25 year old girl with young child, family with mom diagnosed with cancer, father has already passed – 15 year old daughter, those impacted by storms, thanks for those who volunteer and make an impact
Heavy hearts
YHC took us out
Always an honor
Tiger
A handful showed for EC, mostly runners. 0730, let’s go. Begin with the mission of F3, to plant grow and serve small workout groups for men, for the invigoration male community leadership. Pledge. Warm up of SSH, IW, arm cirlces, burpees, gravel pickers, and some stretches. SA found a set key, anyone lose theirs?
Head down to the pavilion with no cover. Find a picnic table. Step ups, derkins and dips. Start with 20 each leg, 15 derkins, 10 dips. Run to flag and back after completed. Increase all by 5, another round. Increase by 5 again for 30, 25, and 20. One more round but decrease by 5. That gives 100 step ups, 80 derkins, 60 dips.
Head to the tennis courts. Figure 8s. Bear crawl base line of two courts, up sideline to net, across at net of two courts, up side line to back line, across two courts, down sideline, across nets again, down sideline back to start. At each corner (turn) 5 burpees. 40 burpees total. One more round with lunge walk and diamond merkins.
Good work men.
Fellowship mosey outside of courts. Do hard things. Tough workout to this point, but YHC calls for a sprint to the flag. Tough thing to do when you r tired and not expecting it.
Enough time for a little mary.
Time
YHC told story of Carlos Hathcock, highly regarded Marine sniper from Vietnam era. Perhaps the most highly regarded Marine sniper. But early in his first deployment, he had a tough time including a night when he didn’t think he could he go on. He devised a plan to dig a hole deep enough to insert his leg. He was then going to drop a hand grenade in the whole to maim his leg so he wouldn’t have to home. He began digging the whole at dusk. Worked through the night. Once the hole was deep enough, the sun began to rise. He realized that he had made it through the night, and had the realization that maybe he did have what it takes to keep pushin. Whether you think you can or think you can’t, you’re right.
Announcements: JJ5k 9/24, amoeba ruck 10/08, covergence 10/15, 2nd F lunch this month.
Prayer requests: Huck, Turtleman, parise for Tooth Fairy daughter, Tesla family
YHC took us out
Always an honor
Tiger
9 HIMs showed up to put work in.
We gathered and discussed self-discipline in physical and spiritual walks of life.
Prayer Requests:
Huck
Turtle Man
Sarlacc’s daughter
Slaw’s daughter
Striper’s Brother
Wirenut’s family
YHC rolled up to the club after just a few hours after a long trip to Raleigh to see the Pack roll the Red Raiders. Luckily, I paid my dues and was allowed in. It’s for Members Only, you know. This is what happened…
Tesla and I ruck walked down the street and back. The others who started before us were out doing their thing and we coalesced at the end.
Prayer requests – Huck, Turtleman, Tooth Fairy’s daughter went home!, Living Hope Church now meeting at DSBG
Announcements – JJ5k 9/24, 2nd F lunch 9/28 @ Me Viet Kitchen, Amoeba Ruck 10/8 from near downtown Gastonia, Convergence 10/15 @ Bulldog, Christmas Party 12/3 @ Lewis Farm
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