Fitness, Fellowship, Faith
Solo Q. No one showed. I ran 6.5 miles and got in 200 squats.
It was fun.
Exercise and education. Listened to two full podcasts during the workout. One was this week’s F3 43′ with Dredd & Dark Helmet, the other was directly related to my professional life. Made some notes from them afterwards.
Make the most of the time you have, regardless of what you are doing.
Until the next one.
Aye!
Stroganoff
Today we tried something different. Some saw the message and some didnt that we’d be doing a virtual ruck today. YHC started his ruck at 0530, i was joined via Zoom a few minutes later by Sledge who wanted to know if he needed a kettlebell, nope not today just your ruck sack. Sledge took to the challenge and suited up. We had a great 2nd F during our ruck and talked about many things. It was a nice break from workouts. Managed to avoid the rain until the last 5 minutes or so. Got in 3.23 miles
Sledge took us out
YHC took his second consecutive Q this week and ramped it up from the day before at Ricky Bobby. Been backing off the Qs this year a little by design but given circumstances, that’s gonna change now. And we’re gonna bring it! But we’re going to be smart about it and get guys IN the fold as opposed to running them off. And they will get better and our fold/ community/state/world will get better. And boys let me tell you something – it needs to! And it has to happen on the individual basis and YHC’s experienced mind opines we have to overcome fear right now. And not just physical fear. There is a deeper fear out there that needs to be conquered and it comes from the soul. So let’s go about cleaning it up. We started today at The Goat with the swollen South Fork River in our midst to commence the process of getting better. Went like this:
COP:
arm stretches
SSH X 20
IW X 20
Grapevine Stretches
Cherry Pickers X 20
mosey up the hill to the elementary school for some work:
20 Mountain Climbers (in cadence)
20 plank jacks
10 shoulder taps (each side)
5 burpees
Parking lot suicide – Halfway and back, all the way and back.
30 SSH
25 jump squats
20 Freddie Mercs
20 Big boy situps
10 HR Merkins
1 minute planks
Run down the hill to the fire station and back.
Rinse and repeat above, mosey down to the gazebo for some 22s
22 set:
Jump Lunges X 20 X 18 X 16 X 14 X 12 X 10 X 8 X 6 X 4 X 2
Merkins X 2 X 4 X 6 X 8 X 10 X 12 X 14, X 16 X 18 X 20
Half way, take a lap around the green.
Mosey up to the flag for pledge and COT
NMM:
Pax worked hard today. Very hard. That was the goal. Means we got better and expanded our capabilities. Acceleration. We need to do this and we need to do it a lot. This is the fear antidote. Especially when we combine it with faith and fellowship. We cannot – will not – lose.
So let’s about our work men! This is a time of opportunity! Take advantage of it!
Tesla out.
Today I celebrate 15 years of marriage with my M. Love her to death. She has been there for me and believed in me since we met 18 years ago. To honor that I created “The Anniversary WOD”
Warmup
SSH 20 IC
IW 20 IC
MNC 20 IC
The Thang:
Married on 5/28/05 for 15 years
15 Minute AMRAP of:
5 Burpees
28 Swings
5 BBSU
Rest
15 Minute AMRAP of:
5 Burpees
28 Curls
5 Squat Thrusters
Rest
8 min left so lets get in some MARY
Flutters, LBC’s, Oblique Crunches, Freddie Mercs, Dying Cockroaches
Time!
COT
Announcements:
Matrix is shutting down Saturday workouts based on attendance. Still operate on Tuesdays and Thursdays for now.
Prayer Requests:
Kids / Younger Generations to have no fear of having a voice in this world
End of Pandemic
YHC took us out
Thanks for the opportunity! Hope to see some of you on Saturday at PainLab!
Aye!
HIPAA
Need to work on our legs
Warmup
Good Mornings
Leg Pulls
Cardio:
1min on / 30 sec off
KB Swing to Goblet Squat
x4min
EMOM:
6 Min Each round – 45 sec on/15 sec off
Round 1 – KB Forward Lunge alt L/R every other min
Round 2 – KB Crush Grip Deadlift
Round 3 – KB One Arm Squat alt L/R every other min
Round 4 – KB Reverse Lunge alt L/R every other min
Round 5 – Single Leg Dead Lift alt L/R every other min
Round 6 – Bulgarian Split Squat alt L/R every other min
Thanks for joining Monk!
“Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,”
Philippians 3:13 ESV
https://www.bible.com/59/php.3.13.esv
We went nine weeks without having the shovel flag planted onsite at The Pub. So two weeks to get the first backblast out is nothing, right? Anyway, YHC apologizes for the delay.
Although The Pub Virtual Challenge was fun, it was great to be back in the gloom with the PAX.
To celebrate, we ran towards Martha’s. We thought we ran past Roscoe in the parking lot, turns out it was Radar.
Announcements
Ville to Ville on 5/30
QSource
Prayer Requests
Brian Hicks – Slaw’s friend – heart attack
SA’s daughter
Def Leppard’s son
Clavin’s M
PAX looking for work
Prayer to take us out
Until next time.
YHC took the wheels at Southern Gaston’s premier Wednesday workout site and brought in set of tasks both varied and challenging for the pax that showed. Went like this:
COP:
Arm stretch
SSH X 20
IW X 20
Cherry Pickers X 20
Grapevine stretches
Mosey over to the track:
1 lap
10 Burpees
30 jump lunges (15 each side)
15 HR merkins
15 Big Boy situps
15 squats
30 mountain climbers (15 each side)
24 Maktar Jihees (12 each side)
1 lap
Rinse and repeat !
Set of 22s.
Jump Squats X 20
Merkins X 2
All the way down to Jump Squats X 2 and Merkins X 20
Run the field and back at halfway point.
7s time
Bench on track – Dips
Mid field (across the field) – American Hammers
Enough time for some 4 corners:
Corner 1 – SSH X 10
Corner 2 – LBCs X 20
Corner 3 – CDDS X 10
Corner 4 – Freddie Mercury X 10
Mosey to flag and a little stretching before we wrap up with a pledge:
NMM: Small but get with it group this morning. Put in some upbeat work today. Everyone got better. Worm out again for a post! More targets from the area.
Prayers up for Clavin.’s wife. Whoopees 2.0 dealing with some issues. Praises for Breaker’s son’s wedding.
Great place to spend the gloom! And honor to lead.
BTW, we are live at The Station in Belmont Friday at 5 pm!
Tesla out
It had been awhile since YHC had been to Midoriyama and was looking forward to getting back at it. A baker’s dozen posted for a hot and humid Q. It went like this…
Warm-up:
SSH X 15 IC
Don Q’s X 10 IC
Let’s roll to the far soccer field…
The Thang:
“The Longest Mile”
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Merkins
100 meter Run
10 Big Boys
100 meter Run
Rinse and repeat 4 rounds
With that complete let’s keep moving…
mosey to the next soccer field for the next one
“555 Standard”
15 Air Squats
15 Burpees
15 Hand release Merkins
Rinse and Repeat 5 rounds
With about 5 minutes left we moseyed back to the flag and finished with 22 for the VETS
Time!!
Strong work by all that posted. It is always a pleasure to lead this group of men at Midoriyama.
Announcements:
5/30 – Virtual Ville to Ville
Be on the look out for Annihilation coming in June!!!
Prayers:
Many were mentioned
Thanks again and until next time….Pizza Man is OOOOUUUUUUTTTTTTT!!!
We were not to gather together for a Murph this Memorial Day …. so I modified my weinke for today’s beat down …..
Pledge very short disclaimer ( we re F3 vets here )
5 burpees
10 merkins
20 American Hammers
30 squats
We ran 1 mile by Strava around park and gather at picnic shelter area
Here I announce the WO
To honor Murph ( and those who’ve served and sacrificed):
A modified Murph ( no pull-ups)
50 burpees
100 merkins
200 American Hammers
300 squats
Either follow warm up and do it 10 times or modify however to reach goal
We would end with 1 more mile run around park ending 3 minutes late ( but since there was no JK 2 …. no one was harmed )
Announcements for Stateville to Asheville or was it Cherryville to Fayetteville, Arkansas or some other similar distance
Uber WO in the works for our area …. info to come
Prayers for EZ riders son, Gastones father and God daughter ( hydroencephalitis), Clavins M
Prayers also for Whoopee 2.0
o+
check our Twitter for Gastone post about lady at Arlington this Monday who posted that she’d place flowers at graveside for anyone who asked ….. very moving
Never forget those who gave all or even some so that we can enjoy all that we do!
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