You just had to have been there.
Pledge
Mosey to parking deck.
Side Straddle Hops
Mosey to pavillion.
COT
Category: Backblast (Page 778 of 904)
Oh boy was I looking forward to coming back after tear duct surgery to post in the frozen tundra. I knew for sure that no one would show up. I texted with Dolph the day before and said same plan as always, if no one shows up lets get a bite and some coffee. That plan has been in place and there has always been someone crazy show up and we get to it. Today was no exception. With time called and the bell rang, we got started.
Warmup
SSH x10ic, Grass Pokers x10ic (clapping started by Sargento, but im sure it was just my form he was impressed with), MNC x??ic.
The Thang
Mosey to predetermined spots for an old tophat special with pain stations set up. Each Pax picks a station and does said exercise. There were two kettlebells and a sandbag appearance.
Stations were: Merkins (single count) x25, Squats x50, Upright row or curls x25 with 50# kettlebell, Elbow Plank x60 second count, Run and extra lap, Sandbag cleans or squat press x20, Calf raises x50, French fries x20 (each arm), Front raise with 27# kettlebell. After the pax finish whatever exercise they are on, run a lap and advance to the next station.
We ended up doing two sets rounds. The first was a little hazy as we had some run one direction and others run the other way. This only created an issue when two met on the coupon exercises. My favorite memories is when Monk started up one side and ran past me as I was doing squats and then come back the same way. I scratched my chin and thought, how do I make this better for the second round so I was crystal clear and thorough in all my instructions, Sargento, in his defiance did the opposite and said “im doing the same thing I did last time and all races are ran clockwise”. Who was I to argue when we say modify as needed.
Run back to start and grab the pledge.
Where I was thinking about ditching the workout and thinking who would show up, there were seven, yes seven, show up. More than half the temperature and we got to celebrate Monks respect for the first time since the first time.
Prayer requests
Wheezys dad and those dealing with depression around the holidays and those dealing with it without a calendar. If you know someone, dont be afraid to speak with them and make sure they know there is a place for them to get help.
8 PAX posted for the first meeting of Forge our newest 3rd F AO. Forge will meet every Wednesday at 6:30pm at Grits N Greens in Lowell so come on out and join us. The first initial meeting was going to be discussing topics for future study and conversation. I decided to throw a few things together on why we should meet/gather. From that the PAX ran with it. We had some great discussions and I can tell there will be personal and spiritual growth coming out of this.
The Thang:
Hebrews 10:24-25
Colossians 3:16
1 Thessalonians 5:11
Luke 21:34-36
Did you know that the average working American 25-54 spends 2.7 hrs of their day watching TV? This same group spends 3-9 minutes per day doing some sort of spiritual activity. Uh that seems a little unbalanced and explains a lot about our problems!
Psalm 133:1
Next weeks topic is Anger. Study for yourself and come ready to hit it!
The weatherman last night just before bed told me the low was going to be 21 degrees. I woke up and my outdoor thermometer told me it was 16 degrees. As I pulled into The Pub around 5:20 am, my car told me it was 13 degrees. Hmmmmmmm…………
Not sure which was accurate………..it was not warm.
Just before 5:30 am, 3 more idiots showed for a cold Thursday mosey at The Pub.
The last few workouts my face was hurting by the end so I ‘borrowed’ one of my M’s old lightweight scarfs to see if I could us it as a warmer around my neck and lower part of my face so only my eyes are exposed.
Off we went.
About 2 miles in, it was apparent the scarf idea was a total fail as it began to freeze (just as Sargento had predicted) so I removed it and it still helped my neck stay warmer than recent workouts. You know it’s cold when your breath is not able to keep a scarf warm enough to not freeze. However, it was solid as a rock by the time we arrived back after getting in 5 miles.
Thanks for the push gentlemen. No way would I have done the distance or the pace today without you.
Good COT this morning as we shared parenting advice (never an easy topic) with each other. This is the real reason we come out and should continue to come out.
By the way, on the way home my car told me it was 12 degrees. Regardless, good work men.
Until the next one. Aye!
Stroganoff
When I got to folsom this morning, there where four pax there waiting on me! One guy gets out of his truck, and I’m thinking is that an FNG? Nope…. it’s Allen Tate! Good to see him!
Warm Up hillbilly’s 15 ic
10 burpees oyo
mosey to the flag for the pledge!
Then we moseyed a lot, stopped for some hip slappers along the way, moseyed some more, stopping for some four corner Dora at the bottom parking lot. Moseyed some more, Roadie saying “ this is not a running AO”, my reply is “ I’m Qing this “, but really I was just trying to stay warm! We moseyed some more, stopping for some merkins along the way, time to circle up!
Announcments: Joe Davis run this weekend
Wednesdays the “Forge” 630-730 at grits and greens in Lowell
Prayer request:
continue to pray for Roadie’s family, his wife’s grandmother passed away
Medicine Woman
Allen Tate’s friend passed away at 38, his wife and children!
And that we would be a light in the darkness, for God’s glory!
Good to see a bigger crowd on this cold morning! Pleasure leading!
Def Leppard reached out last week to see if I wanted a Q after the New Year, is that a real question? Of course!!! Let me have Tuesday, the first Q at Midoriyama after the New Year. Defib and I got in some EC but it was really to get our bodies warmed up on this frigid night. With time approaching, I put on a new shirt that my M and 2.0 got me for Christmas…it reads “I AM THE PIZZA MAN”. The 16 HIMs that showed for the Pizza Man delivery really liked it. 17:30 hits and it’s time to begin…it went like this:
Warm-up:
SSH X 20 IC
X-Factors X 10 IC (Definitely a crowd pleaser)
10 Burpees OYO
Now with the warm-up complete, let’s mosey. QIC had keeping it moving on his mind but also wanted to work some hills into this delivery. We moseyed to the asphalt hill that takes you down to the lake for Triple Nickel. The PAX were to perform 5 burpees at the bottom of the hill and 5 WW1s at the top….rinse and repeat 5 times. Not much mubblechatter while doing this but what the Q was pushing was that no matter what obstacles you may face in your life (Hills tonight), you have two choices…turn the other way/choose another route or to push through it and do everything you can to make you better and make the best of the situation. Great work by the PAX!!! With that complete, let’s mosey back to the parking lot for Route 66. Now that basketball season is in full swing, QIC wanted the PAX to feel the pain of Duke so Bobby Hurley’s it is. Definitely a crowd pleaser…let’s mosey to another parking lot for 11’s. One side of the parking lot we performed Mike Tysons and the other side curb squats (or Tiger get ups). Thanks to Tiger for introducing these to me during his VQ a couple weeks ago. With time nearing, the PAX heading back to the flag for 22 for the VETS lead by Oompa. Time!!
Great work by all the HIMs that posted today!! Just remember that in all aspects of life you will face obstacles and the question is…will you choose a different route or face them heads up, push through, and make the best of every situation?? Hopefully with faith in the Lord and ALL the support that surrounds you; you can conquer any obstacles that you face!!! Thanks for the opportunity to lead such a great group of HIMs!!!
Until next time Pizza Man is OOOOOOUUUUUUUTTTTT
Announcements:
Forge on Wednesday nights 6:30-7:30 @ Grits and Greens in Lowell.
Joe Davis – Jan 6th
Rooster – Jan 20th
Prayer Request:
Ariel’s daughter, Rusty and Family, PAX on IR, Glenn Jackson, and any others that I missed or weren’t mentioned
Jumped in the truck this morning to see 7 degrees ! When I pull up at folsom, Volt is ready and waiting!
Warm up …
SSH
Wind Mills
Time to mosey! Run to the top of the park for the pledge! Then move to the parking lot next to the flag, starting at the first curb 10, 20, 30 squats sprinting in between. Next, given pizza mans orders, 100 merkins! We spread them out knocked out 25, then moseyed to the ball fields 25 merkins, moseyed to the ponds 25 merkins, while at the lower parking lot 5 burpees at the 4 corners! Mosey back up to the flag for 25 more merkins! Mosey back to the truck!
If you deer hunt, you know the best time to go is when it’s cold, because the deer are gonna be moving! Now I know why they do!
Announcements: Joe Davis this weekend, Wednesday night 3rd F “The Forge” at grits and greens from 630 to 730!
Prayer requests: my dad/ those that couldn’t make it out this morning/ all of us, that we would be a light that points people to Christ!
I joined F3 about 2 1/2 years ago and remember thinking sometimes during name-o-rama that eventually I would get… have… to hear “respect” after I said “Monk.” It was my good fortune to turn 50 when a New Year’s Day Convergence would turn out so many HIM to lend their voices on a very cold day. My thanks to Gastone for setting it up so nicely and sharing the Q. And Happy Birthday to Pockets today as well!!!
Gastone started us with a simple warm-up … probably a good idea for a New Year’s morning workout: 50 SSH + a roundabout run into the park and down to the field below the picnic shelter. No splashy merlot in this crowd!
Then we partnered up and did 10 reps of partner durkins, a run up around the picnic shelter, 10 reps booyah merkins, rinse & repeat 4 times for a total of 50 reps each.
Then Gastone explained the 50 theme, and I took the Q to the next soccer field for my part.
I had been thinking for a couple of days that I’m now old enough to look back over my life … by the decade! I also thought it would be a good idea to recognize (and share w/ the PAX) one blessing from each decade that is still with me today.
First, I started playing guitar when I was 8. Lots of fun then and now, it also taught me how to listen. With no internet to look up the (wrong) chords, I used cassette tape and the rewind button to figure out songs. Not that I’m a great listener today, but it helped.
Then I relived the glory days and gave the PAX an 8 minute workout to Stairway to Heaven: 1 exercise / verse for seven verses (mountain climbers, Bobby Hurleys, burpees, flutters, shoulder taps, Freddy Merc’s) + seal jacks (w/ air guitar option) for the guitar solo, and flying squirrels for the last verse. Stairway had one added benefit: strong contribution to Whoopie’s music reeducation course, though I’m pretty sure the lesson was lost b/c he kept mumbling things about George Strait.
Second, a set of blessings spanning three decades: During my teens, my parents divorced (not the blessing), but I didn’t lose faith in marriage and family. I thought there must be ways for families to live well together and that if I paid attention I might learn something. In my twenties I came to the conclusion that I believe in God and that if I were going to call myself a Christian I should try to learn what the meant and try to live like one. In my thirties, I married Julie, and we started raising our three daughters. Sometimes you carry your spouse and children; sometimes they carry you; doing things to build trust makes the carrying easier.
The next exercise was, of course, the Partner Carry followed by wheelbarrows the length of the field. Next the Three Amigos was … um… “Omaha’d.”
Third, the latest decade: F3! 2 1/2 years ago there were habits about my health, thinking, and relationships that were, as we say, completely stupid and utterly pointless. F3 has a way of turning CSAUP into something meaningful and has for me.
To thank all the PAX for their contribution, we had a mini-CSAUP. PAX divided into two teams, each with a volleyball at one end of the field. First team to volley the ball to the other end wins. Each HIM performs a burpee after hitting a volley and rejoins team. If ball touches ground, entire team locks arms and lunges backwards 5 paces.
Return to Snowballs for dying cockroaches and a Gastone flutter kick fiesta.
My thanks to the 33 HIM who turned out and helped me begin a great birthday!
Monk
11 Pax came out on a cool afternoon day after celebrating our saviors birth. We had a rough go at this workout a few weeks back so I reran it with a few tweaks. With that in mind we start.
Pledge
Warm up all in cadence
10 x Don Quiotes
10 x SSH
10 x Cherry Pickers
With that we are off. Mosey to the trail across the road, stop at the entrance and do 5 Burpees. Mosey through the trail and do 5 more Burpees back at the end of the trail. Mosey back across the road. Start at the beginning of Tower road and mosey to the first light pole, do one squat. Mosey down Tower Rd adding one more squat at each light pole until we reach the big track. 14 light poles I think. 285 Squats.
For all the Carolina fans we started a Bobby Hurley Mile. 12 Bobby Hurleys and one lap around the big track. Rinse and repeat until time.
Mosey back to the start doing descending Hillbillies (since Def Leppard couldn’t make it out) at each light pole starting with 20 at the first. With some time left Freight called out 100 LBCs for the monthly challenge. Then Slaw called out 22 for the Vets. The mumble chatter was great as always. Thank you guys for pushing me.
Announcements and prayers request. BOM
I shared with everyone how I’ve been trying to hold on to past traditions. I’ve learned through this last year that its ok to let go of people who have passed on and old tradition. We need to keep our eyes focused on the God and Jesus’s teachings. When he has other plans for us, we sometimes try to fight those plans. We just need to pray about it; most of all listen to those prayers. Love you guys. Be safe out there in the gloom.
It was a great day to post to an F3 workout in the Gashouse. Short Sale and I EH’d a friend to come to the workout and Short Sale even picked him up this morning. Actually our friend’s M and 2.0’s were giving him grief so he couldn’t back down. His message to us the night before was and I quote, “kill me now”. I tried to think of a scalable beatdown that would be appropriate for all fitness levels. Partner work seemed to be the best so I borrowed and modified a favorite from C-Span and set out some coupons a little early.
A total of 16 showed up with two FNG’s. We also welcomed back Emoji who made his first post last Saturday. T-Square brought a 2.0 with him to share the Gloom. A brief disclaimer and introduction to F3 (it’s free and money back guarantee) and we began the warmup which included SSH, Appalachian Americans, Squats, Merkins, and LBC’s. Since the painlab was closed we descended onto the nature trail and to the flag for the Pledge and a countoff and second core principal (peer led).
Then we were off to the FPC newly paved parking lot. YHC began to introduce the “Thang” when he saw TimeFrame and Google coming up the hill. No one including me realized they were back there (Q-fail). The first lesson of TheTraveler’s Gift was shared. “The Buck stops here.” Stop making excuses for yourself. F3 is available to all men.
There were ten parking spaces with written exercises in each space. Partner up and get to it. Partner one runs a lap around the circle while partner two performs the exercise for cumulative combined reps. The exercises were: 100 Jump Rope, 100 LBC’s, 100 Merkins, 100 Flutter Kicks, 50 burpees, 150 Squats, 100 dumbell shoulder shrugs, 100 shoulder taps, 100 Seal Jacks, and 100 Mountain Climbers. The lesson of this is that in life everyone goes through the same things at different times. It was a good push and even though our FNG QT said during a lap that he blacked out we all made it through without anyone splashing merlot.
Next we moseyed to the Grier track. Partner One runs to the middle of the field and touches the football (YHC placed it there before the workout) and back to partner two who is lunge walking the track. Whoopee stole the football so we had to take it back to the field. We completed about half a lap but due to time we Omaha’d and moved on to Frisbee throws. FNG QT threw the Frisbee onto the field and all the PAX chased it and then completed 10 burpees. They repeated something like this again while Whoopee and I placed the cones that Short Sale brought to outline the football field. We broke into two teams and played Ultimate Frisbee rules football for the remaining time.
Team one was superior to Team two today. I think they had more players and they had JJ who was always in the right spot to make a play. Plus the usually gentlemanly Stroganoff had on a company futbol jersey with number 90 like Julius Peppers and was handchecking more than Harvey Weinstein. Emoji was in full momentum and almost crushed JJ into a little Reddick meatball but somehow JJ survived. T-Square was a chameleon and kept pretending he was on Team two who kept throwing him the ball. Next time we will play shirts and skins to better differentiate the teams. By all accounts of Team two Emoji caught the game winner however Team One threw the challenge flag and it was overturned as Emoji had stepped out of the back of the endzone. Team one quickly capitalized on the lull in the action and caught team two resting and threw several strikes down the field for the win. As we collected the cones and moseyed back to start the bells were already ringing, signaling the end of the workout. (Q-fail #2) We circled up and named out FNG’s “Paw Paw” and “QT”. At some point I covered all 5 core principles of F3 and got to the second lesson of The Travelers Gift…”seek wisdom”. We should all strive to learn all we can from each other. The more you know the more you realize you don’t know. That brings on more humility and makes us more open to listening.
We had a large number at Coffeerama and we learned that Emoji has claustrophobia and that QT once crawled up the Grand Canyon on his hands and knees in the dark while getting soiled in Donkey scat.
Prayer requests go out to T-Square’s M and there was one more that I forget (Q-Fail #3) but I remembered it as we closed in the COT.
I am thankful for my F3 brothers and look forward to 2018 and the continued stories of changed lives and community impact.
See you tomorrow for a run at 0630 at either the Coconut Horse (Harris Teeter in SWGA) or Common Ground in Stanley (NOGA? EAGA?)