Fitness, Fellowship, Faith
well I put my foot in my mouth and said I would take the Q at my Hollywood. I figured it would help get my lazy butt out of bed. that it did on a cold Monday morning.
warm up was short and sweet
lets mosey. not what most men were expecting from roadie.
we ran to the library and did some 11s
tiger squats on one side and mike Tyson’s on the other. lets mosey to where the buses are and do a little Dora. getting close to time so let’s head back to the flag for a little mary.
time
We kept it real. We kept it simple. We kept it real simple. We ran.
But first, we said The Pledge.
Then we ran to Snoball’s and back.
Sister Act outpaced YHC so bad that by the time I got back, he’d already jumped into the phone booth and changed into his customary COT polo. Somebody has to bring some class to this joint.
Announcements
Convergence at Folsom 3/30
2nd F at Old Dallas Brewery
3rd F 4/12
Community Foundation Run 4/13
Sparky’s M’s school’s 5k 5/5 (Friday evening)
Prayer Requests
Defib’s son
Gastone’s father
Close in Prayer
Until next time…
13 men showed at the premier evening AO Midoriyama. I encourage all pax to venture over to Midoriyama if you’ve never been. It has lots of different terrain options, and today we would visit some of the more challenging ones. The forecast looked great, so I had no choice but to deliver a knockout punch of a workout.
Warm-up:
10 Burpees OYO, anything else is pointless
The Thang:
Oompa was having some knee issues and took off with his pack for a Ruck. Good work Oompa. The rest of us took off on a mosey from the flag to the back left of Midoriyama, down the paved hill path that leads to the fishing pier. This is a good smooth steep hill, with plenty of beatdown options. We stopped at the middle of the hill. Here we partnered up , and would do a partner triple nickelish type workout. Start with 10 Booyah Merkins in the middle. Then each partner runs opposite directions, one to top of hill and one to the bottom at pier. Each will then do 5 Burpees, and return to middle. This completes one set. Continue this for 5 sets, with the partners alternating which direction you run after each set. This hill combined with the called exercises is pretty brutal. Good work on this men. After the completion of this, time to mosey to our next destination.
Mosey down the gravel road, which leads to the dam at the backside of the pond. Here is where you find Hamburger Hill. This hill on the backside of the dam is very steep. It’s been awhile since we’ve used it, and we might as well conquer both hills in one workout today. Keep your same partner and next excercise is Dora 123 on the hill. Three excercises called were 50 Jump Lunges, 75 Imperial Walker Squats, 100 Bobby Hurley. While P1 does excercise, P2 runs to bottom of hill and back up. Then P2 does excercise, and P1 runs to bottom of hill and back up. Continue this until the reps are reached for the 3 excercises. This was awful. This one looked good on paper, but was absolutely brutal on the legs. I did make the call, that once the first two pax finished we would recover and move on.
Trying to recover from Hamburger Hill, we made a short fellowship mosey over to the two short concrete walls on top of dam. Here I called 4 different excercises. 10 Dips (IC), 10 Derkin N Diayes, 10 Donkey Kicks, 10 Diamond Merkins. We did two sets of the 4 excercises.
Next we mosey back up gravel road stopping once we reached the parking lot. Still trying to recover a little, we did some quick ab work. We did 25 LBCs (IC), 25 Flutter Kicks (IC), 25 American Hammers (IC), 25 Big Boys oyo. We did one set of this but with no rest in between exercises.
Next start our mosey back towards the flag. However we stopped at 4 Iight poles along the way for 5 Burpees at each one for a total of 20 Burpees in our home stretch mosey. Finish back up at the flag where Oompa called 22 Merkinsfor the Vets. Time!!
Announcements: Convergence 3/30 Folsom 7:00, 2nd F ODB on 3/30, 3rd F Event 4/12, Community Foundation Run 4/13, Mt. Mitchell Hike 5/5
Prayer Request
Nameorama
Honor to lead today men. We couldn’t have asked for a better day at Midoriyama. Today I wanted to provide the pax with something to really push themselves. Something that is hard, and makes us all push to be better. Great job by all today. You men are awesome, and II can’ wait for the next opportunity to bring it.
Sister Act
9 at Downtown this morning for some card work.
Pledge
Warm up:
SSHx15, Mtn Climber x 15, Merkin x 10, Flutter Kicks x 15, and 5 burpees
Mosey, the long way, to the parking deck and up to the second floor to reveal a crisp new F3 workout deck. Each Pax pulls a card and the group completes the exercise listed
Round 1: 20 Alternating squats, 20 smurf jack, 100 calf raise, 20 shoulder taps, 17 LIL Baby Crunch, sprint 300 M, 18 Lunge, 90 sec High Plank, 20 Freddie Mercury
Run to top of parking deck (up ramps) and back down the stairs to 2nd level
Round 2: 15 Lunge, 20 merkins, 20 American Hammer, 18 Merkin, 17 Derkin, 19 Ranger Merkin, 100 Flutter Kick, 20 Incline Merkin, 12 WWII situp,
Run the stairs twice
Round 3: 20 Monkey Humper, 20 squat, 16 Jumping Lunge, 13 High slow flutter kick, 14 heels to Heaven, 20 Dips, 20 Diamond Merkin, Lunge walk 100M,19 low slow squat
Hear a train 5 burpees
Mosey the long way back to the start but about half way i hear a train (may have been the same one who knows) 5 more burpees. Arrive at start at 6:15
Announcements: Convergence tomorrow at Folsom-7 am , Community Foundation Run – April 13, Mt. Mitchell – May 5
Prayer request: Bedpan, Big Pappy & Family, Gastone’s father, and my son Peyton
Guys please realize the Impact you have on the men around you at each AO. You never know what the guy next to you is going through and the help he receives from the men around him during a workout-speaking from experience over the last 6 months with the trails i have faced with in my family. Thanks for all the prayers that have been sent up for me and my family, especially my son Peyton!
Thanks for allowing me to lead this morning! See you ALL tomorrow at Folsom
Until next time,
Easy Rider
Started with a bunch of SSH to warmup and then a few burpees because it is a GD workout after all…
Then we played ultimate frisbee for about 40 minutes, which to me is probably the ultimate sprint workout. Quite a few people (including YHC) got beat up pretty bad, some people kept playing, others didn’t… jk, always modify as necessary.
Announcements: Convergence 3/30, 2nd F that evening all in Dallas, SFN downtown 5K 4/13, Mt. Mitchell climb 5/5.
Prayer Requests: People battling addictions.
Always a pleasure. Until next time,
Gold Digger
YHC was pondering a kettlebell theme for this am with little running. Omaha at 0500 to the Vern. Good call because there were 13 HIMS ready to go. Tesla finally came dragging in, AKA Daddy!!!
Disclaimer was given for the 2 FNG’s that Doodles brought out. Probably wasn’t the best but I think they understood, at the least the idiot part.
Warm up; SSH x 15 IC, Toy Soldiers x 15 IC, LBC’s x 15 IC, Mericans x 15 IC, 10 Burpees OYO.
Thang; VERN
10 Pull ups
Run 200 meters
25 Mericans
Run 200 meters
25 LBC’s
Run 200 meters
25 Dips
Run 200 meters
Rinse and Repeat for 5 Rounds.
Moleskin;
We had to modify the pull-ups since there is no bar available, so we did inverted PU using the lower bar of the gates that lead toward the base ball fields. This worked well with the exception of the first set due to 14 HIM’s trying to go at one time. After round one began we spread out enough and did not face that issue again. Buckeye set the pace and had to be running sub 6:30 between exercises, Impressive sir. Strong work put in by all Pax. FNG’s were 18 I believe, hung in the middle of the pax and seem to have no problem, nice work men. Sister Act, as always was pushing the pace and finished with Buckeye, respect brother. All of the Pax were pushing themselves and the Vern doesn’t disappoint. We finished the 5th round covering 2 1/4 miles and had about 10 mins to spare. Circle up for 5 min of Mary. Several pax called an exercise until the 5 was up.
Pledge
COT; Namorama and naming FNG’s. Josh Beck-Headcase, Dillon Collins-Scribbles
BOM; Announcements, Prayer Requests, Breaker Breaker took us out.
Thanks for the oppurtunity to lead you men.
Pedal reached out to YHC late Sunday to take over his Q for Bulldog due to a backiotomy. Not a lot of time to plan a weinke as I’ve been preparing one for the convergence. Time to break out PAINOPOLY.
Forgot the flag but Google images always comes through in the clutch. Pledge
Warmup
SSH
Imperial Walkers
Goof Balls
The Thang
We played PAINOPOLY
Watt’s Up and I had a heated battle for property ownership. We went to Jail once, landed on a Rail Road, and drew the Queen Burpee card from Community Chest. 30 Burpees total were completed. At one point I recall Watt’s Up saying this board aint no joke. You’re damn right it’s not! By the end of the game we were both bankrupt and sore.
Announcements
Convergence, SFN/CFN, Mt. Mitchell
Prayers for Watt’s Up son
AYE!
HIPAA
Arrived at Diablo ready to serve ….single serve?
Alrighty then.
Warmarama : One SSH, MNC, Don Q, overhead claps all ‘cadence’ counts if 10, then 10 squat jumps OYO
Ruck on to Gastone’s Hill
Set playlist for One by Three dog Night , o Solo Mio ( scrap that …. change station) and All By Myself …. now let’s speed it up with One from Metallica!
Too much time on my hands so new playlist included SheBop by Cyndi Lauper, Vaseline by STP, Longview by Green Day, Darling Nikki from Prince and Billy Idols Dancing With Myself …. after this things got sticky……
Let’s go shake stuff loose on the climb up doing 10 squats per mailbox and 10 heels on way down.
Much complaining from assembled pax ,,,, feeling sore from added weight in sack , wanting to remove or throw down and never return, but suddenly riding like s Phoenix I receive inspirational words from an unnamed pax to persevere ( as that is my word for the year) and i mydclf through.
Grab two small bricks with 3 sets of following:
Raise arms at sides x10
Clap arms in front x10
Piston overhead x10 per side
Complete exercise by planking at curb lift one brick at a time up to curb and back down for a total of 10 ( entire routine was single count)
Recording failure during namearama
Announcements …. usual
Prayers for Boudin surgery April 26
Youth pastor Stuart Payne fromBethlehem Church …. new setbacks and difficult decisions for their family
7 at Folsom this morning.
Warmup: SSH, Toy Soldiers and Moroccan Nightclubs
Pledge
Mosey to the tennis courts.
AMRAP exercises for two minutes with a break and/or and lap in between.
Back at the start for some mary.
TIME
Announcements: Convergence this Saturday, Mt. Mitchell hike on 05/05, Community Foundation run on April 13th, Keep Pounding 5k on June 1st (get with Ratchet. He has a team signed up in honor of his son, Action Jackson).
http://events.carolinashealthcarefoundation.org/site/TR/Events/2019KeepPounding?team_id=15043&pg=team&fr_id=2072
Prayer requests: each other, Big Pappy and his family.
BOM: YHC took us out in prayer.
Men – this was not my best offering, and I apologize. It looked ok on paper, but in actuality, this workout sucked. Not the good kind of suck, just two levels below JV sucking.
Philippians 4:13
Huckleberry
4 fakerucksackers fakerucksacked all around the Gaston County area.
We went L,L,R,L,R,R,R,R,L,L,L,R,R,R,L,L,L,R,R,L,L,R,L,R,R,L,R finish.
It was awesome. All are welcome!
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