Tag: Downtown (Page 17 of 21)

Dealers choice today was the bag of abs and sounds of pain.  One bag contained a slew of exercises ranging from contra burpies to telling a joke. The other bag contained the number of reps or time intervals to preform chosen exercises.  For example, one Pax pulled crab cakes and the other tag pulled was 1 minute.  That equals 1 minute of crab cakes, accompanied by sounds of pain followed by smells of pain followed by sounds of gagging.  A better way to start a Friday I think not.

Warm Up
merkins x 10 cadence
perter parker  x 10 cadence
werkins  x 10 cadence
lbc  x 10 cadence
the squat x 20 cadence

Teenie tiny run around several city blocks back to the trunk of brick and mortar. Bricks always help. All following exercises were performed with bricks.

Here’s a rundown on the exercises:
Flutterkicks, merkins, burpies, bear crawl inch worm, crab cakes, bobby hurly, mountain climbers, plank jacks, burpie shoulder press, canoes, count off, tell a joke, squats, freddy mercury and a few more.

Time interval range:
30 sec & 1 minute

Reps range:
15 reps, 30 reps, 40 reps

Mary showed up for 2 minutes then ran away in defeat.

Special call out to 40 seconds of Bobby Hurly, Circle of Bear Crawl Inch Worm, and Contra Burpies.

Good group today, really into the workout & great attitudes.  Can’t ask for a better bunch.

Arrgh matey’s…that is enough of the pirate theme…the expression fit the concept of the main exercises for the downtown workout, but there was no reason for YHC visit Party City for a Captain Jack Sparrow costume to lead the PAX. The pre-workout tweet asked all PAX thinking of posting to loosen their arms and shoulders in preparation for an upper body workout. There were no FNG’s but a disclaimer was provided. I concocted this workout several weeks ago and introduced small parts in a few opportunities. The full onslaught of punishment continued to be crafted with great care, even practiced in spare moments under the premise “don’t do it if you can’t Q it…” For that reason, we went with “7’s” rather than “11’s” as you will read below.

Warm-up: During the disclaimer, I started the PAX with forward and backward arm circles, then the formal warm-up began.

• Moroccan Night Clubs IC x 20
• CDD’s IC x 10
• Merkins (w/ back push to stretch legs (didn’t work so well)) IC x 6

Pledge

Thang

We moseyed from home base toward First Methodist Family Life Center parking lot, flying by the standard stop of the brick wall that so many Q’s stop for wall sits or hip slappers. Upon arrival, the demonstration was provided and instructions given: find an empty parking space where we will do 7’s beginning with Merkins then side plank walk (about 4 paces) to the other parking lot line for Ski Burps. Almost as challenging as the physical toll on the shoulders is to keep track of the descending and ascending counts. Increasing the challenge was the gentleman waiting on his bus providing commentary as we worked through the set. He resisted multiple EH efforts from Bandit and T-Square despite his familiarity with F3 “Y’alls the dudes I see runn’in down Garrison…man, Y’all crazy”. He was infatuated with Roscoe getting after it, commenting he must be trying to get in shape for his lady. So many things could be said here but I’ll leave it alone….with the exercise completed, we bid our fan a good day, reminding him to join us next Friday at 0530.

A short mosey around the corner of the building to perform a Whoopee favorite: Hip Slappers. We did two rounds IC x 10 each. Between sets Slaw began quoting A Few Good Men (sans the Nicholson accent): “…you want me on that wall, you need me on that wall…” The PAX tried to catch their collective breath but I wanted the heart rate to keep pumping so we quickly moved across the parking lot for another round of “7’s”. This time we began on the curb for 6 baby dips, crab walked forward along the parking lot line about six paces to then perform crab cakes (right elbow to left knee; left elbow to right knee = 1 rep). We completed 1 rep before backwards crab walk to the curb for 5 reps and so forth, never letting our 6 hit the pavement.

Once complete, I sought to give our arms and shoulders a slight break. Single Line Suicides were announced. Since this is new, no mumble chatter…until the demonstration. Again using a parking lot line, the PAX would hop side to side over the line, twisting and crouching (a little ab work) to touch the line. Three rounds escalated from 20 seconds of action, 20 seconds of rest; 30 seconds of action, 20 seconds of rest; 40 seconds of action, 20 seconds of rest, and finally a full minute. The chatter started as I announced a mosey to the parking deck. The pace was slower than the 4:30 dinner bell at Covenant, but eventually we arrived.

I borrowed a page from Stroganoff, announcing we would partner for “22’s”. Using the deck’s concrete wall P1 would perform 22 donkey kicks against the wall, plank walk four paces to perform 2 merkins. P2 would run across the width of the deck and tap in where P1 left off. Thanks to T-Square and Monk for reminding me of Stroganoff’s special rule to decrease/increase the reps by two (my apologies to the PAX). This was a good activity further increasing the burn in the shoulders. I knew my mission had been accomplished when Squirt exclaimed his Jerry Clower “HAAAAWWWW!”

Once finished I went for the final push. This is the one where you have to dig deep and fight through to the end. We returned to individual exercise, finding a parking spot to perform “7’s” beginning with 6 LBC’s then crab walking six paces forward to perform 1 Freddie Mercury; reverse crab walking to do 5 LBC’s and so on. Afterwards, bodies were scattered on the deck. I gave an extended look to be sure Ash Pond and Roscoe were breathing. The Chamber should dry clean T-Square’s shirt as he was nice enough to mop the dirt off the pavement. I checked my watch: 6:09 – I pulled the troops together to head back to base.

Time for Mary: Dying Cockroaches IC x 20; Flutter Kicks IC x 20; LBC’s IC x 10; Pretzel Crunch R IC x 10 & L IC x 10 hitting the limit.

Announcements: All PAX in attendance have signed up for our CSAUP. It is going to be a fun event that we need all of our region’s PAX to attend. Freight is heading up the Nomads beginning this Saturday at 0530 leaving from Eastridge Mall parking lot. This week the team is headed to SOB to grab the ghost flag. Early reports are there will be 14 going and could outnumber the locals. We’ll use this great idea to meet some other F3 brothers but also spread the word about our CSAUP.

Prayer Requests: Easy Rider has a friend whose daughter, Trinity, is battling some health issues; Floppy Disk’s wife, Bandit’s Mother.

Moleskin: In my few Q’s so far,  I try to come from a different angle, to be creative in the workouts. I appreciate the latitude among the PAX to allow me to throw out some unusual things. The next time Walk the Plank is performed, I’ll make BINGO like cards to track the counts. I keep an F3 excel file and when I find my ADD like mind drifting during another boring work meeting, I go to the file and get energized thinking of fun ways to workout with my F3 Brothers.  Speaking of, I should have mentioned this in the COT, but will do so here. We were thankful to have Roscoe back with us after doing his public duty to protect Charlotte in the events that transpired last week. The men and women in uniform do so many great things for us that we don’t often recognize. It was great to see Roscoe in his F3 uniform this morning.

Name-o-rama and I led us in prayer. Thanks for the opportunity to lead. Aye.

It was a nice cool gloomy morning. Weather keeps getting better! Not ready for the cold gear yet, but I’m starting to smell it!

For those guys that posted Monday and again today (Squeeker, Spiderman, EZ Rider), I’m sure you were thinking Groundhog Day! Admittedly, there was only a small variation in today’s routine. But when you have achieved perfection…. #JustSaying. For the record, Hush Puppy gave advanced notice he was not posting today since the Midoriyama studs beat him down severely yesterday afternoon. Since YHC had advanced notice, that officially counts as Smart Sack. Here is how it went down downtown…

Disclaimer
– I’m Not Professional
– Participate At Your Own Risk
– You are Responsible for you
– Instructions are Suggestions
– Modify As Needed

Pledge

Warm Up
– SSH x 26 (see note below)
– Squat x 20
– Toy Solider x 15
– LBC x 15
– Don Quixote x 10
– Mericans x 10
– Repeat0 x1 (reverse order)

Since Whoopee asked, the maximum number of reps for any exercise in a warm up is officially 26. Don Quixote’s were performed in honor of Tool Time who was somewhere nursing is calf. Get well soon brother! In honor of the men of the Fighting Yank, we also threw in 2 sets of 5 BOYO as the train rolled by. Thanks to Whoopee for the inspiration there.

After the “warm up”, we mosied around the corner to the wall for some impromptu shoulder/back work.
– Donkey kick x7
– Wall slappers x7
– We did this at least 2x

After a mosey in and through the parking deck, the PAX was served up a fine Four Corners (around the parking lot) with a selection of
– Dying Cockroaches x20 OYO
– LBC x20 OYO
– American Hammer x20 OYO
– Mountain Climbers x20 OYO
– After each round, we knocked down 10 Monkey Humpers for fun.
– Repeato x2

Next we mosied to the Place De ‘Art for some Dips and Step Ups… although we just skipped the step up part. At this point YHC was getting a bit fuzzy. Probably left over head cheese from Monday. As I instructed “the next exercise is the squat”, I was reminded that what I was doing was actually called a Dip. So from know on, this shall now be known as the Arm Squat.

– Arm Squats/Dips (whatever) x20, x15, x10

Next was the last mosey back to the to the pavilion where we circled up around the Rotary Wheel for some people’s choice Mary. Everyone had their favorites. We especially loved Spiderman reprise on Stroganoff’s classic flutter kicks (for the record, YHC had to carry my abs home in a plastic bucket). #NotNice

Finally we wrapped up with…. OH CRAP! Forgot the Namorama. Sorry guys, you all get your money back next week. So we finished up with Announcerama and BOM.

Prayer requests for Roscoe and his CMPD brothers who are doing the hard work of maintaining order in our chaotic community. Roscoe also asked that we keep his friend Basil in our prayers. He is in critical condition. We also keep Floppy Disk’s and his M in our prayers as she deals with medical issues. EZ Rider’s friend who is battling colon cancer. Also for Bandit’s mom who is dealing with pulmonary problems and undergoing tests. Also a request from Squirt (sorry bother, I missed the details on this so send me a note and I will update this).

Later today Stroganoff reminded us why F3 has made a difference for so many of us, and himself especially. It was one of those days that he (perhaps many others) would have preferred to snuggle in their fart sacks making their way to the AO in the 0530 gloom. While he was not feeling it, he went anyway and the group pushed him. #ISI #Accountability #I2 I hear you Stroganoff!!! Aye!

Great work by everyone!!

We started with 12 for the beatdown, then Hushpuppy sneaked in like Spiderman without me even noticing. There was some concern the night before as I had no Weinke planned-unusual for me but nothing to worry about. I received my Qinspiration from the comments on Twitter (#Roscoe)….BRR training has left my Weinke-making skills a little rusty so I was eager to get back out for a regular beatdown.

Started with the Pledge (standing)

Disclaimer: state the obvious

WU:SSH X 1 (not a typo, this was it for WU-thanks Roscoe, I hate the warmup, let’s get it on!!!)

Mosey to the far parking lot-

First Exercise: Dab-10 burpees per minute for 5 minutes (so I miscounted and we did 6 sets…, never claimed to be good with numbers) then took a lap. Initially planned on 2 of these sets however I had a lot on my Weinke so we moved on. It had nothing to do with how much the first 5 minutes sucked. While doing the Dab, we discussed how the 5 Layers of the Concentrica were related to my recent Sandy V. Basically, these are the 5 layers of relationships in order of importance that we as HIMs need to keep in mind:

1. Our M-the most important layer, the source of my Sandy V, and thus why I needed a reminder about the Concentrica (something I have discussed before at 2 previous workouts, maybe it will stick after the 3rd time)-Stroganoff, thanks for the re-direction the night before-nice to know my Shieldlock will be honest with me even when it is not what I want to hear.

2. Shorties-our relationship with our 2.0s cannot be understated and our relationship with them affects their future relationships with everyone else

3. Shieldlock-look around you, the men you are exercising with are your Shieldlock-noticeably behind our M and Shorties.

4. Blade-mentor and mentee

5. Mammon-work relationship-easiest to measure (paycheck, time clock), easiest to replace-can quit job at moment’s notice. Family and Shieldlock unlikely to let you quit without a fight while Mammon will quickly replace you and not lose a step.

We moseyed to the bridge (Hushpuppy showed up somewhere around here-could have been there during the Dab but I couldn’t say) and then took a left, proceeded across the bridge to the gov’t building across the street with 5 benches out front. We did 2 sets of dips X 36 each (BRR has 36 legs so this sounded good at the time).

We moseyed back towards start across the bridge and took a left into the parking lot where we lined up for some Conveyor Belt-1 pax lined up on every other parking space in a straight line (we had exactly the right number of spaces), each pax did 3 burpees then the front pax runs to back of line and pax in line move forward then repeat the process until all pax move across the belt. Approximately half-way thru we Omaha’d to 5 squats instead of burpees. I heard Roscoe say we had done about 85 or so burpees at this point.

We moseyed across the street for some wall action…Hip Slappers X 15 IC then some Mountain Goats (who knew there was such an exercise???) in honor of our BRR pax. Mountain Goats are a version of Mountain Climbers (on counts 1, 2, and 3) then throw in a donkey kick with both feet on 4. These were pretty tough so I will definitely be seeing these in the future. We did some monkey squats too-basically start in plank then swing legs up into low squat position and do a monkey humper. I was still thinking about the 85ish burpees so I don’t know how many Mountain Goats or Monkey Squats we did-somewhere around 80 of each I think.

At this point, I had already had a sufficient beat down but we still had the main event to go-START THE MUSIC!!! There was no music but if there was I would not have been happy-I am not a fan of Rush. Our next exercise was the Red Barchetta (when you have a Sandy V, music you dislike can really irritate you and that’s how I felt the night before). I also know several of the GasHouse pax regulars are Rush fans so it seemed appropriate. The Red Barchetta goes like this: run 100 yards, do 100 SSH then run back to start (think a train came by so we saluted with 10 burpees then kept on counting). Run 75 yards and do 75 mountain climbers then run back to start. Run 50 yards and do 50 LBCs (we did flutter kicks because it is Stroganoff’s favorite) then run back to start. Next run 25 yards and do 25 Merkins (supposed to be single count, made the mistake of having Roscoe count these and he doesn’t know how to do single count Merkins so we did regular 4 counters #beast). Next we did a 10 yard dash and did 10 burpees then moseyed back to the flag for a few minutes of Mary that I don’t remember.

Namorama, announcements, prayer requests-great work men. This was a tough one but you all busted it out really well. I needed this one to get me back on track.

later-Whoopee

Eleven rock pushers took the red pill and kicked the fart sack in the teeth for a Friday morning downtown beatdown served up by YHC. Before beginning, I informed the PAX that this was only my 2nd Q, so don’t have your expectations too high! No new FNG’s, but we did have a PAX new to Downtown. Welcome to the gloom, Jedi! After a quick welcome and the disclaimer, time to get to work! Here we go-

Warmup:

• SSH x15 IC
• Imperial Walkers x15 IC
• Don Quixotes x15 IC
• Moroccan Nightclubs x15 IC
• LBC’s x15 IC

Pledge of Allegiance

The Thang:

Mosey to “The Wall” where we performed-

3 rounds of 5 Hip Slappers IC, followed by 20 sec wall sit with hands up.

Mosey to the parking deck where we mosey to the first ramp and all PAX perform clock merkins on the ramp. 5 merkins facing uphill (12 o’clock), rotate 90 degrees (3 o’clock) 5 merkins, rotate 90 degrees (6 o’clock) 5 merkins, rotate 90 degrees (9 o’clock) 5 merkins. PAX then mosey to next ramp and repeat clock merkins until we were at the top of the parking deck.

Next, partner up for some circuit work. I had contemplated some Dora 1,2,3 but Omaha’d due to Freight’s leg genocide he committed last night at Midoriyama! Instead, partner one gets on the 6 and starts maximum number of flutter kicks. Partner two heads down 1/2 flight of stairs and fast moseys around and Joe Hendrick’s (backwards bear crawl) up the ramp and back to partner one. Partner one then does the run/ Joe Hendricks and partner two does the max. flutter kicks.

Rinse and repeat except sub in Freddie Mercurys  for the flutter kicks.

Rinse and repeat again except sub in burpees for the Freddie Mercurys.

After that, YHC slowed things down a little with some Mike Tysons and Homer/Marge. Thanks to Blart for the suggestion and subsequent mumble chatter! Mike Tysons are a 4 count exercise that are performed on a curb or a wall. Starting in a high plank position with your feet flat on the base of the wall (as if you are standing on it), (1)push back as if trying to touch your 6 to the wall, (2) push forward to a high plank position, (3) merkin down, (4) merkin up. YHC really likes these (as does the PAX judging by the moans and light mumble chatter!) PAX performed 10 IC followed by Homer/Marge called by YHC. Rinse and repeat that action!

YHC then led PAX down the stairs and moseyed to the tree of life, where YHC called for bear crawl ring of fire. All PAX in high plank position, bear crawling in a clockwise direction around the tree of life. PAX bear crawls until Q halts the crawl. All PAX hold high plank while each PAX perform 5 merkins one PAX at a time. Rinse and repeato two more times.

Mosey back to the pavilion for some last minute core work:

• Dying cockroaches x15 IC
• Peter Parkers x15 IC
• X’s & O’s x10?
• Mountain climbers x15 IC
• LBC’s x25 IC

Almost done, so 10 Burpees OYO.

Last, but certainly not least, 22 Merkins for our Veterans.

Time!

COT:

Name-o-rama

Announcements: CSAUP is in the works for Nov. 11th- 12th. BRR meetings this weekend. Will probably combine Fighting Yank and Gashouse workouts on the weekend of the BRR. Be on the lookout for the Ghost Flag! No one has posted to take it- yet.

Prayer requests: Ringo’s M is sick, the Gashouse BRR team, F3 brothers traveling, each other and our Nation.

One last thing- If you haven’t read Whoopee’s Jack Brown Tribute back blast, I encourage you to do so. As I read it, I could relate to this story because I had (and have) the honor of knowing men that emulated the same qualities as Mr. Brown. These men were men who I looked up to as I child. They lived that example every day. Then it hit me like a ton of bricks- am I living that type of life that will point others to the Lord? Am I speaking life and encouragement to others? When I pass on, will the testimony of my life be like Mr. Brown’s? As F3 men, I hope we all aspire to live our lives that way. Thank you for the post, Whoopee. It spoke volumes to me.

Thank you for allowing me to lead an awesome group of men! Oustanding hard work by all!

Until next time,

Slaw

completely naked but wrapper in cellophane. The doctor says to him, “Clearly I can see your you’re nuts.”

And then a
Warmup:
Squats: 10 in cadence
Peter Parker: 10 in cadence
Merkin: 10 in cadence
LBC: 10 in cadence

PLEDGE

Run a lap around the parking lot.

The train says, “5 Burpies!”

THE THANG

Background joke on repeat as we roll through the Thang: Guy walks into a doctors office completely naked but wrapper in cellophane. The doctor says to him, “Clearly I can see your you’re nuts.”
– All credit to Brown Streak for sticking this lovely jingle in everyone’s head.

12 exercise stations
4 full size cinder blocks

• Dips
• Curls
• Squat
• Shoulder Press

4 half cinder blocks

• Cinder steps
• Merkins
• Lunge
• Tricep Extensions

Pair of bricks

• Speedbag
• American Hammer
• Dying Cockroach
• Moroccan Nightclubs

Here’s what we do with them:
1. 1 minute exercise at a station. (As many reps as possible)
2.– 20 Seconds of recovery.
3. – Move one station to the right.
4. – Repeat.

We completed 2 full rounds (each PAX completed 12 exercises per round)
2 additional rounds hitting 1 exercise from each section (1 cinder block exercise, 1 half block exercise, 1 brick exercise)

After 4 exercises, (completing a section, ie bricks) run a lap around the parking lot.

3 minutes of stretching mixed in throughout The Thang.

COT.

****************************************

Two men were sitting next to each other at a bar. After a while, one guy looks at the other and says, “I can’t help but think, from listening to you, that you’re from Ireland.”

The other guy responds proudly, “Yes, that I am!”

The first guy says, “So am I! And where abouts from Ireland might you be?”

The other guy answers, “I’m from Dublin, I am.”

The first guy responds, “Sure and begora, and so am I! And what street did you live on in Dublin?”

The other guy says, “A lovely little area it was, I lived on McCleary Street in the old central part of town.”

The first guy says, “Faith & it’s a small world, so did I! And to what school would you have been going?”

The other guy answers, “Well now, I went to St. Mary’s of course.”

The first guy gets really excited, and says, “And so did I. Tell me, what year did you graduate?”

The other guy answers, “Well, now, I graduated in 1964.”

The first guy exclaims, “The Good Lord must be smiling down upon us! I can hardly believe our good luck at winding up in the same bar tonight. Can you believe it, I graduated from St. Mary’s in 1964 my own self.”

About this time, another guy walks into the bar, sits down, and orders a beer. The bartender walks over shaking his head & mutters, “It’s going to be a long night tonight.”

The guy asks, “Why do you say that?”

“The Murphy twins are drunk again.”

11, 12 or 13 (not really sure) strong men gathered early for a totally unscripted beatdown at the hands of Stroganoff. Since it has been 3 days since the workout, there is a good chance this BB is completely inaccurate. It’s also completely possible the list of the PAX is incorrect.

With the FNG on site, the disclaimer was emphasized a little more than usual. Get back in your vehicle and leave.

Warm Up Work In Cadence:

Side-Straddle Hops X 15
LBC’s X 20?
Imperial Walkers X 15
Merkins X 10

Pledge of Allegiance

The Thang

Mosey through the parking lot toward MLK Drive and around to the wall for the first work:

Two Sets of Wall Hip Slappers X 10

Mosey to the bank steps right at Franklin Blvd for second work:

Two Sets of Flutter Kicks X 20

Mosey across street, through parking lot of Convention Center to the top of the deck for the main event:

Parking Deck 22’s:

Merkins on top to start X 22
Run steps all the way down to bottom level.
Squats X 2
Run back to top of deck for Merkins X 20
Back down to bottom level for Squats X 4

This continues in this order until the final set of work includes 2 Merkins on top deck followed by 20 squats on lower level. The reps of each set adds up to 22….go figure.

Parking Deck 22’s complete when all the PAX are back to the top level.

Recover and count off before a circle set of LBC’s X 20.

Slow walk mosey to the second level down to prepare for the Bear Lunge Descent:

Lunge walk across the length of a parking deck level to the edge of the ramp down to the next; bear crawl backwards down the ramp to the next level below; lunge walk across to the next ramp; bear crawl backwards down ramp; etc. This continues until all the way to the lowest level corner exit of the parking deck. This one kinda sucked. Once again, Stroganoff flirted with the “Don’t Q it if you can’t do it” rule on both of these exercises.

Mosey back to the pavilion for a short round of Mary that included LBC’s and something else I can’t remember. Dang.

Nameorama followed by some announcements and too many prayer requests.

As always, great work men. It was an honor to lead you and I look forward to the next one.

Aye!

Stroganoff

Nine lost souls gathered around the Rotary Pavilion gloom today….staring at each other in silence and wondering what to do…..for 45 minutes straight….waiting on the Q to arrive…..then we got in our cars and went our separate ways…..

If you know the GasHouse regulars, you know this is a lie. We were Q-less  and FNG-less, but that did not stop us from intimidating the Pokemon searchers with our physical fitness, aggressive warm-up, and all-around swollen, muscle-riddled arms. We decided to take matters into our own hands and had a group Q workout.

Short Disclaimer just for the heck of it…then started the WU which I really don’t like but know it is necessary especially for some old guys like me who are prone to injuries so…

WU:  SSH X15, Merkins X 10, LBC X 15, maybe some squats but I was already daydreaming by now so I just broke out of the circle on about number 6 and yelled mosey.

The Thang:

Short mosey around the lot flexing the chest muscles for the benefit of the 2 pokemon hunters (nice work Breeder and Easy Rider, I could see the fear in their eyes) then continue to the far side road for Sargento’s part of the workout: Route 66 down ? Main Street-escalating number of Merkins at each streetlight with fast mosey between the lights from 1 up to 11. This set the tone for the rest of the workout with a good chest burn. I could see the puzzled look on Short Sale’s face as he was planning some Merkins but (thankfully) let OutHouse take the next round.

OutHouse did not disappoint. We moseyed to the Shrimp Boat for what seemed like about 3-4 miles (was that in South Cackilacky?) for a leg and chest beatdown. We started with a Chair (wall sit) March for unknown number of steps then came the HIP SLAPPERS X 20. I still have not found another exercise that I like more than these. We moved quickly to French Fries and a comment by OutHouse that continues to haunt me as I type this….making someone feel uncomfortable the last time he asked someone to get into this position….so many places to go with this, however I can’t bring myself to type any of them. You can run with that if you want to, but please don’t involve me. I think I mentally checked out for a few minutes then woke up doing wheelbarrow and lunges a few minutes later towards the Rotary Garden. We (thankfully) finished OutHouse’s portion with some Grass (weed) Pickers IC just after Sargento gave props to our own Dr. Feelgood and his pseudo-child (the rotary garden) which he birthed approximately 2-3 years ago.

By this time our chests had semi-recovered from Route 66 so Short Sale led us for a mosey to the parking deck for a final beat down. My advice, before you attend a Short Sale workout in the future, get your core in shape, and by “in shape” I mean order a 6 pack with some Merkin guns on the side. Once in the parking deck, Short Sale told us to walk the plank: we did 11’s using a parking space-escalator merkins up to 11 on one side, then plank walk sideways to the other line for Burps escalator down from 10. I quickly Omaha’s the plank walk to eventually just walk the 3 steps across the parking space (HOLY NUTS that was harder than it sounds). When is Short Sale Q next???!!! Hopefully I am sick or getting a root canal then…. We were getting close to time but Short Sale would have none of that. Next was a mini-Dora with partner: 25 LBCs, 50 Squats, 75 Flutter Kicks with a short loop in the parking lot and down the stairs.

Before we recovered enough to tell Short Sale how much we liked his “Walk the Plank, we moseyed back to start for a short discussion about the F3 Royalty Court (King, Queen, Jester) and how we need to “be alert and of sober mind. Your enemy the devil (read “Jester”) prowls around like a roaring lion looking for someone to devour” 1 Peter 5:8 (got this from a previous post by Dredd I have been hanging onto for the last 3 months). I couldn’t remember this exactly the same way this morning so I ad libbed but somehow didn’t get the same effect. That’s what you get for on-the-fly Q’s. We said the pledge then did 5 Burpees OYO to close it all out.

COT:

Great work out there today. Da Vinci, I saw you working hard and busting your hump while a few others were right there with you with some genuine encouragement. Keep working. Thanks for the group Q effort-almost seemed rehearsed which is no surprise. We claim to NOT be professionals but I think that may merely be modesty and legal-eze to discourage lawsuits (my opinion, not fact). Easy Rider, don’t forget you were “VOLUNTOLD” for next week at Martha’s-I know you are ready for it-if you are able, better post to see what he has in store and give him some support. Gomer, you should be re-named Tigger the way you mosey without any signs of fatigue. Breeder and Woodstock, you both were solid today. Keep up the good work-your turn to Q is right around the corner.

Prayer requests: Keep in mind OutHouse’s father, Easy Rider’s uncle, GodFather/Stroganoff/T Square’s families, and a friend of a few of us (Greg Sellers and his daughter with recent diagnosis of thyroid cancer). Also, Da Vinci’s wife is leaving early Sat am for trip to ? Dominican Republic and he will be responsible for both his 13 year old and 2 year old-good luck and hopefully safe travels for the wife.

19 PAX under the surveillance of Pokemon Go Hunters entered the gloom at the Downtown Rotary Pavillion where “the coolest F3 workout ever” was promised. Preblast warned PAX that even the early morn would bring high temperature and the humidity of a rainforest. They still posted.

Disclaimer given and PAX reminded that they probably shouldn’t do F3 cuz they could get a boo-boo. Modify, be smart, blah blah

Warm up – SSH X a bunch (lost count), Stationary jump lunges X ? (Pokemon hunters are very distracting)

Pledge Mosey – across parking lot, down Main Street stopping for merkins, CDDs, mosey to parking deck. Line up, count, then sprint the straight aways, mosey the ramps to the 3.5 level of the deck.

Preamble to Thang – Divide into groups of 4. individuals in one group grabbed a furniture dolly and raced up to the top level then back down the steps. Hands on the dolly, legs spinning, and control always in question. All remaining PAX did slow, low squats until there turn on the dolly sprint. All groups complete, mosey to the top of the deck.

THE THANG

To celebrate the beginning of the Panther’s training camp, I reminded the PAX of the greatest Panther quote of all time from Steve Smith. (Video link attached).  “Ice up, son, ice up.” Boss Hog’s truck was brought to life with various sport anthems blasting and a truckload of bagged ice was distributed. PAX completed a few exercises with the icy coupons and partnered up. One partner ran the parking deck while the other carried both bags of ice up and down the stairs X3. Additional exercises were completed including an ice bag shuttle run. PAX threw the ice remaining back into the truck and headed back to the pavillion. Wall squats, air presses, lightbulb changes, a Boss Hog salute, and Monkey Humpers led into the final mosey home. On the pavillion stage the remaining time was spent on various core exercises, another set of merkins, and a final call of time.

MOLESKIN

Pokemon Hunters looming in the bushes and out of my line of direct vision make me nervous. I have nothing against the game and think the technology is really cool. But I thought, who in their right mind would get up that early to walk around looking at a phone GPS. I can only imagine what they thought of a bunch of grown men doing grade school jump and jacks at a ridiculous, early hour. It was fun to invite them to join during the cadence. Maybe next time they will swallow the red pill.

During our exercises on Main Street, YHC felt a sense of joy as the echoes of the cadence bounced off the buildings with the percussion of authoritative manhood.  The large number of PAX brought energy to my personal favorite AO.

Smelling the entrance to the deck always quickens the steps of the PAX and made the climb up happy.  The young legs of Gomer and Yo Paulie were easy to hate, but knowing their friends were all at home or with the Pokemon hunters brought respect. During the dolly run, thanks go to Short Sale for keeping the cadence going.

Boss Hog returned to F3 after a break to complete many farm projects for the M and get quality time in with his farm animals.  As always Boss Hog was quick to offer help, meet early, support the mission, and his truck’s external speakers were perfect for blasting motivational sport anthems across downtown. Half way through the exercises the Rocky theme played and I noticed a father / son moment between Yo Adrian and Yo Paulie.  It was if they were running the steps in Philadelphia.  The Chariots of Fire theme was detrimental to the momentum, but sensing the change in pace, a shout – not to be sucked into the slow motion – was given by one of the old PAX who actually remembers the movie.

Distributing bags of ice there were lots of smiles and laughs as the PAX realized this would be the “coolest F3 workout ever.” Such quality fellowship made the inherent risks of backing up a truck to a closed convenience store at 5am and loading up on bags of ice (paid for later after the workout) well worth it.

Hushpuppy kept YHC honest on the time and, as always, the collective purpose to be better men and servants was lifted up in the ball of man.  A big welcome to Iron Man (Stephen Grant) whose contact info I failed to get.  Will one of you GSM men get that info to Freight or Bandit so we can be sure he returns and fills the other hole we have in all our hearts!  A joy to Q, great work!