We got in some miles and got better!
Announcements
F3 dads Saturday at the yank
VQ Ozark at Folsom
Prayer Request
Turtle man
Youth
PAX traveling
Pappys son is getting married
Sister Act
Category: Backblast (Page 421 of 904)
Started minute early with some brain teasers … 5 sisters : 1 is cooking 2 is cleaning 3 is playing chess and 4 is doing laundry … what is sister 5 doing? Also, a snowshoe rabbit is being chased by an arctic fox during a snowstorm. How do I know this?
Pledge
Warmup would consist of merkins, flutters,ssh, monkey humpers plank jacks and others mostly in cadence but to confuse and ( not with this crowd!!) elicit mumble about when warm up ends …. Can we quit flap jacking … let’s cook one side…. But not today!!
mosey to former doctors office and perform 10 big boys nur into lot and 25 hand release merkins, hop the wall and Al Gore for all pax
mosey to loading dock, partner up one pax hops up to dock and bear crawl or lunge walk down ramp while other does accumulation of 100 merkins 200 monkey humpers and 300 flutters
mosey over to building beside Dollar Tree ( across from Walgreens) that has an impressive sway in the center …. It been this way for years … I keep hoping to witness its collapse….. let’s help …
should it fall… I advise all to “ run like hell!!”
we tried with monkey humpers, crab thrusters, crab marches, donkey kicks, sumo jumps and even Bobby Hurleys!!! The invisible basketballs were not enough to tear it down!!! Maybe next time
now over to another wall … at the old empty bank for step ups, Mike Tysons ( what a favorite!!), Bulgarian split squats, dips and even a few derkins some in cadence
lastly we assemble back for 25 Superman merkins and 10 burpees ( two trains that never came through)
a few merkins , flutters, plank and lower plank and time
go to truck and pull out large arrangement of flowers and tell all I’ll explain soon …. The puzzles looks made it fun!!
announcements … many ….plug in whether blood drive or F3 dads …. Or….
prayers for Turtleman, Big Pappy
previously been given wrong date for flag setup at Turtleman ….. need them Thursday night as next PET scan Friday morning
for quite some time I’ve had this idea of bringing and distributing flowers to who ever posts at one of my workouts because we men don’t traditionally think often enough of our better half and this will ensure a Great start to your day when they witness you having brought home flowers for them!! My M personally Loved this idea. Recently Mayor stated that if something seems like a good idea or something others might want to participate in then do it, don’t wait for him or anyone else to sanction it! Carpe Diem, I say. Or as pastor Dickie Spargo likes to say, “ Dead roses know no roses and do your giving while they ( and/ or you) are still living!”
still curious about the brain teasers? Chess is a 2 person activity and the other answer is it was daytime
Strong group gathered at TRB to get a little better. 5:30, let’s go.
Brief reminder of the mission of F3, no FNGs. SSH, Imperial Walkers, Grass pickers, roughly 15 IC. Some additional stretching.
Partner up, for part of Army PT test. Partner checks form and counts, AMRAP for 2 mins. Switch. Do same for sit ups with partner holding feet. Number for Army is 42 merkins and 52 sit ups. Head to the track.
Start with 9 burpees, half way around the track and stop for one. Come back for 8 and 2 on next lap. Continue until 9 on other side and one at the start. 10 laps and 100 burpees total.
Enough time left for a bear crawl in parking lot and 10 big boys to finish time. Pledge.
Good push by everyone. YHC reminded that we do what we do, and make it hard, partially to work our bodies, but primarily because we strive to be better in every area of life every day. The hard part is the decision. Once the decision is made the next step is to give it all you can. Yes it is hard sometimes, but so is life.
Announcements: F3 dads this Saturday at Yank – Q’s needed for Dads July 17 at Gashouse, blood drive today, Men’s conference in Charlotte Saturday, site Q change at TRB June 30, GrowRuck weekend of Aug 6 – option to attend only Grow School
Prayers – Buckshot working at Camp for next month, Uranus, his wife and daughter in hospital in Philadelphia, Turtleman, Pax on IR, Slim Shady with planned mission trip in September, Nutria traveling next week, Nutria children has two scout leaders with separate back problems, Spam moving to Myrtle Beach area
YHC took us out
Always an honor
Tiger
Ball Joint EH’d a guy from Mint Hill and, as a show of support, decided to join him for his first workout. We all know doing it by yourself isn’t nearly as fun so 5 of us joined him for a clown car to Mint Hill.
The FNG showed and he survived. Chum had the Q. He had us jumping walls, running through pot holes, and throwing frisbees. Lots 0f Hand Release Merkins and Squats. Ball Joint did a great job pushing the new guy along and a few of us made sure to pick up the six!
During the drive home on 85, some jackass driver in a diesel dually nearly took the right side sheet metal off of the Expedition. Fortunately for all involved, Ball Joint was paying attention and avoided the accident.
Great time this morning! More clown cars coming soon!
9 Pax for a steamy day at Midoriyama. Sarlacc in the daytime! Roscoe too! Many were no doubt afraid of the beatdown that would be applied by the old guy and decided to stay home, go on vacation to Florida, have a 25th wedding anniversary, work late, whatever excuse you got! Blah, blah blah! Let’s go!
Pledge
Warmup: Don Q’s x 5 IC. Right Over Left for a few seconds, Left over Right, discussion of patented or not since no count. Low Slow Squats x 5 IC, Moroccan Night Clubs x 11. Mosey all the way to the Dog Park Hill.
Reverse Pyramid Ouchies
Perform an exercise. The first one was LBC’s x 20, 15, 10, 5, 5, 10, 15, 20 = 100. Run the hill after each set. Yes, that means running the hill 8 times. Due to my lack of having a spreadsheet with me, I had initially omitted the extra 5 reps in the middle but Roscoe and Freight corrected me and got us back on track. 2nd exercise was Merkins, 3rd was Flutter Kicks. 300 Total reps and 24 hill runs! Even though we were in the shade the entire time everyone was very happy to be done with this one!
Run to the far corner of the soccer field. 5 burpees. Run to next corner of the soccer field. 5 burpees, 10 Squats. Run back to the previous corner to stay in the shade. 5 burpees, 10 squats, 15 Freddie Mercuries. Run back to the Dog Park Hill corner. This was where someone said they were not climbing that hill again! Don’t worry, I’m not either! 5 burpees, 10 squats, 15 Freddie Mercuries, 20 CDD’s.
Since time was running low and we were in the shade, I told a story about my cousin Kathy. She passed away and we had her funeral this week. She was only 65 but had some health problems. Her daughter was with her in her last moments and as you could imagine very upset seeing her mother in such serious condition with an ambulance on its way. It was then, my cousin said to her daughter, “I’m fine. Either way, I’m fine”. I think that is a good question for each of us to ask ourselves. Are we fine? Would we be fine if we were having our last moments here on earth? Are we fine where we are with our faith? Are we fine where we are with our families? Are we fine where we are with our relationships? I think it would be a great place to be in our life to be able to say what my sweet, cousin Kathy said! “I’m fine.”
Mosey back to the flag.
Announcements:
Service Project collecting Nail Clippers and Chapstick during June.
2nd F Lunch at Bubbas in Gastonia on 6/24 at 12 noon
Axe Throwing at Mall on 6/26
Prayer Requests: Turtle Man, Linus’ father, Big Pappy’s family, Roscoe’s Father In Law, Traveling Pax, Love Boat’s travels. Broke took us out!
Maybe it was Nantan being at the AO or being a guest Q at Folsom or me trying to overcome severe allergies, but I brought a shady, stupid beatdown to a group of 17 HIMs and myself… The chatterboxes brought some fun mumble chatter to ease up the beatdown. Montross with an honorable mention for sure!
The show to know and grow was without merlot, hallelujah here we go!
Warmup: Morrocan Night Clubs 15 IC, Cotton Pickers 15 IC, SSH 15 IC
Thang: A clueless mosey by YHC to see where our first shady series of exercises would begin – the tennis courts will do… I used to play!
Werkins-Derkins-Merkins, 25 reps each, bear crawl to puddle (past second tennis court), run back, rinse and repeat @ 20 reps, then 15 reps…
10 counts sprinkled in to give our upper bodies a rest…Time to find the next spot! Mosey, down to the pavilion for some wall craziness!
A Shady Stretching as YHC has coined it….In wall hanging fashion (feet up against wall 60 degrees), series of 30 second intervals of right leg, shoulder taps, then left leg. Quick recovery in between each…. Run uphill and back. Rinse and repeat 3 times… A quick message on don’t let your circumstances dictate your routines; leverage others in F3 and around you to Push through!
Ok, upper bodies need a break
Abs Fabs – American Hammers, Leg Lifts, Dying Cockroaches – 25,20,15 Reps OYO
Ok, mosey back to tennis courts with an audible to indian run back
The beatdown wouldn’t be complete without bringing back – Werkin-Derkin-Merkins in position hold form – 25, 20, 15 seconds each round. After each sprint full length of court and high knee rotating run….
Mosey back to start for a final countdown, speed Merkins to finish up the THANG
It was a pleasure hopping over to see the Folsom site and push through a series of stupid, shady exercises to challenge and grow ourselves!
-YHC, Slim Shady
There were 15 PAX at the Storm on a beautiful June morning. We were glad to have Holyfield join us from F3 in Union County.
WARMUP——
Some Alarm Clocks, Burpees, Grass Pickers, Moroccan Night Clubs
THE THANG——
Mosey’d to the middle of the hill for:
BLIMPS (5 —> 30reps), IC mostly, followed by a high-effort run up the hill in between each exercise. (The hill somehow got steeper on the last run.)
Mosey’d back to the Stadium Gates for:
AMRAP, 15min, of the following set: 10 Burpees, 10 Ski Abs(IC), 10 Tuck Jumps, 10 Merkins(IC), and a Run across parking lot. (I think we got either 3 or 4 sets within 15 min, but I honestly can’t remember.)
Breaker trespassed into the stadium, because he found the main gate unlocked, to his surprise. I think I heard him urging the PAX to run Bleachers or some such thing. No one took him up on his offer today. He can always save that for whenever he Q’s at the Storm.
Mosey’d over to the School for 11’s:
10 Alternating Arm/Leg Planks, and 1 Mountain Climber. Continued on with the 11’s until Q called time.
Knocked out 5 burpees for the train.
Mosey’d back to the Start.
COT——
ANNOUNCEMENTS
Man-Up from 8am-1pm this Saturday, Forest Hills church. Sign up on Slack, via link from Pilgrim.
Q needed for The Bunker this Sat – Sargento has since stepped up!
Blood drive Red Cross
F3 Dads Sat. 19th at The Yank – workout alongside your kids!
GrowRuck Aug 6th-8th – Spots still available.
PRAYER REQUESTS
Turtle man’s recovery
Buckeye’s roommate recovery
Buckshot friend recovery
Sargento wife and son. Traumatic situation while dog-sitting
Breaker’s daughter’s job search
BOS’ friend was layoff and is job searching
PRAYER / B.O.M.
Pilgrim took us out.
The PAX put in a solid effort today! As always, I appreciate the opportunity to lead!
—Bubba Sparxxx
It was a dry and very soupy humid Saturday morning. Just the kind of morning that one can get a rolling sweat going. That’s just what we did.
There were lots of exercises. The ones that I can remember are squat thrusts, SSH’s, lots of various ab stuff, step ups, dips, derkins, merkins, yoga, squats, monkey humpers, and I’m sure other movements were thrown in there. It was a hoot.
Everyone pushed hard, got stronger, talked a little junk, listened to what I thought was an excellent song selection, and did quite a bit of sweating.
It was a real honor and pleaser to lead such an outstanding group of guys.
Until next time.
Aye!!!!!!
Timeframe
Warm Up:
20 SSH
15 Toy Soldiers
15 Gravel Pickers
20 Goofballs
Mosey to Tennis Courts
Tha Thang:
Skip (alternating legs) down the court (get those knees up high!)
– Karaoke back (switching in the middle)
Do one Merkin to a Nolan Ryan – each side
Hopscotch (hop, flat, 2 hops, flat, 3 hops, flat, etc… the length of one court) – Alternate hopping legs with each court change.
Repeat Merkin-Ryans to Hopscotch down to the end of the court
– NUR back to the line.
Red Light – Green Light:
Get in a Bear Crawl or Crab Crawl position… If you move after Red Light is yelled, have to do 5 burpees.
– Otherwise, crawl toward the end of the courts.
Skip back to the other end of the courts.
Circle Up!
Duck, Duck, Goose…
– Everyone Low Plank Up… one Pax lunge walks around the circle saying “Duck, duck, goose” picking someone (though, I think Love Boat was the only one who actually lunge walked).
– Pax then chases the other back to their spot.
– Loser of the chase has to do 5 Burpees.
Count off for Extreme Dodge Ball…
• Split into teams
• If a ball hits the ground before it hits someone the thrower does 5 merkins.
• If a person gets thrown out or caught out he steps out and does 5 burpees and jumps back into play.
This morning I was out to have some fun and burn some calories while doing it. While the occasional beatdown is good for you, sometimes you just gatta try to have a little fun. I was trying to think of things we all did when we were elementary school age, things that might seem dumb to be part of a workout, but actually be good cardio.
Pax said they had fun, and (according to Garmin) I burned around 440 calories in 45 minutes (others said about the same or more). So, mission accomplished! Thanks for everyone who showed up, and for the chance to lead.
Announcements:
- F3 Dads Workout this Saturday at The Yank @7am.
- JUL (Jacked Up Leg) 5K coming up soon…
- Ozark’s V-Q on Thursday.
Prayers:
- Big Pappy and his family
- Sister Act and his family
- Stogie’s Dad and family
- Turtle Man
- Any others I may have forgotten (spoken or unspoken)… God knows what they are.
5 Pax plus YHC came out to Mt Hollywood on a muggy, but nice-looking morning.
Pledge
Warm-Up: 10 I.C. of: Don Q, Gravel Pickers, Toy Soldiers
Thang:
Mosey to top of hill by school
Route 66 with Burpees at each pole. When at bottom, do ALARM
ALARM-Partner 1 Runs; Partner 2 AMRAP, then switch
A-50 Merkins
L-100 Squats
A-150 LBC’s
R-200 Russian Twists
M-250 Mountain Climbers
To get back up the hill with same partner:
Catch Me If You Can: NUR with 5 Imperial Squat Walkers
Mosey to school.
7 of Diamonds:
7 -WW1s
14- Lunges
21-Flutters
28- SSHs
Word:
2 things to remember:
“The Christian life is a daily pleading for help and experience of help from God Himself.” – David Platt
For I will satisfy the weary soul, and every languishing soul I will replenish.”Jer.31:25
Announcements:
F3 Dad’s this Saturday at the Yank, 7a.m.
Blood Drive this Thursday
Join the GrowRuck team in preparation for August
Requests:
Buckshot’s friend
Turtleman
Pax traveling
YHC took us out.
Seems that I couldn’t remember Bubba Sparxx’s name when I asked him to give me a 10-Count; Oh, he reminded me. Seems Bubba Sparxx wasn’t quite sure if he had the Q at Storm tomorrow; I reminded him..He does.
I guess Pillager “forgot” to post; we were going to practice some cadence with SSHs..next time.
Great to have Gator with us for his second post; come back!
In fact, I would encourage more Pax, especially those in the Belmont/Cramerton area to post at Mt Hollywood. I don’t get there much during the school year, but it really is a great venue.
Very thankful,
Seuss