Pledge

Warm-up:

Mosey! Cause Huck said we don’t when YHC Q’s

The Thang:

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

High Plank Peter Parkers- 20 IC

Low Plank Peter Parkers – 20 IC

Abdominal C – Sit position session no break in-between these.. Twists- 20

Twist with Alternate knee raise-20

A Frame twists -20

A Frame knee raise- 20

C –Sit position single leg  right then left  10 each ( in C-sit position hold leg off ground 6 inches then bring knee in extend leg back out and raise as high as you can = 1 rep)

Both legs together – 10 ……

We ended the workout with a nice mosey to get the hip flexors feeling really good…circle up at the Flag.

DONE!

COT

Prayers

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

First I want to apologize in the delay to get this out.  With the move and settling into my new role it has been busy, but that is no excuse for not getting it out sooner!

This Q started back on 1/1/2017.  T-Square had the heart and the vision to approach me, one sad clown, and invited me to this thing called F3!  I’ve been wanting to exercise more and be part of a community of men that pursued God and fitness and this seemed to be the perfect fit.  I knew my track record though and figured I wouldn’t commit and follow through and gave myself at most 3 weeks before having some excuse not to continue with F3.

I decided to go and it took me a couple days of saying I would go before finally defeating that darned fart sack!  It was chilly morning and I came out in work out pants, two layers of shirts, a coat, and a stocking cap.  I soon realized I was way over dressed and couldn’t shed the layers fast enough.  Unfortunately it was one Gastone’s Hill workouts and I had no clue where we were going next so I just continued to sweat to death instead of littering the homeowners yards with my displaced clothes while Gastone tried to kill me.  Here is the link to my first exercise…

Gastone’s Hill of Fun

Thank you Gastone for making it so remember able  that I came back for more.  I couldn’t keep up at all and think I may have done 5 flutters and 5 merkins before collapsing it was all I could do to just try to keep up by doing maybe a 1/3 of the exercises.  It all finally ended and it was then I got the name Bulldog, to Hell with Georgia!

I started to come Monday through Saturday, with a few appearances at Goat Island but ended up between Martha’s House, Folsom, Downtown and the Scheil.  I started to go everyday not for the fitness but because I was so soar from the previous day I realized that working out the next day it helped the soarness go away.  The fitness may have been the first thing that brought me to F3 but it was this group of men that kept me coming.  I knew that this group of men really was special, and not just that Whoopee kind of special.  This group was on mission and on purpose to build up men through true community and through Christ’s power and prayer.

I got the privilege to lead this group multiple times but was never so honored in my life to lead my last Q with this group (38 men from my count).  I knew Folsom’s Saturdays were getting larger and was expecting to have about 15-18 men there but you all kept it a great secret of a convergence.  I was in awe, honored, and humbled that you all would come out to support me on my last Q.  It was again a shinning example of the brotherhood formed in this group.  I’ve served and lead in a church and a fire department for years and never experienced this type of strength and bond.  I tried to make a short speech expressing my thoughts and appreciation but I knew if I was going to keep it together I better get started so SLAUGHTER STARTER!

So warm up was the slaughter starter. Then a mosey to the bottom of the large park lot, it was the largest area I could think of to give us enough room for the next exercise.  Dora Hill Climb.  Partner 1 does exercises at bottom of the parking lot while Partner 2 runs up to the top of the parking lot (75 yards?) does 5 burpees, and then runs back down and switches with Partner 1.  Exercise were

• 200 LCB’s

• 200 Mountain Climbers

• 200 Michael Phelps

• 100 – 200 Mike Tysons (had to Omaha these)

• 200 American Hammers

After Dora, we mosey’d around till we got the the tennis courts.  Here again because of the group size split in half.  Half of the men lined up on one side of the tennis courts and the other half on the other.

• Crab Walk to net, 25 diamonds

• Lunges walk to to fence, 25 sumo squats

• Bear crawl to net, 25 CDD

• Duck Walk back to fence, 25 monkey humpers

Rinse and repeat.  At this time we tried a new exercise.  We met in the middle of the courts at the net, half on one side and half on the other.  Group 1 got shoulder to shoulder, at this time a few men lost their shirts and it was quite nasty at the amount of sweat and stink that was coming out of us…anyways shoulder to shoulder in a sit up position, arms locked together and feet under the net with Group 2 standing on our feet.  15 sit ups in cadence.  This was an awesome exercise because as one man starts to struggle in completing the sit up the two on either side is arm locked and helps his struggling brother get up to stay with the team.  We switched and it was Group 2’s turn.  We then rinsed (in each other’s sweat I think) and repeated but at 30 sit ups this time.  I think I might call this one, shield lock sit ups!

We had about 5 minutes left in our hour so we did some tennis court suicides with some burpees at the starting line.  It was a great finish to an awesome beat down that I myself wanted to kick myself for coming up with.  We meandered back to the parking lot.  Sparky shared some water with everyone, had prayer requests and announcements and then I was presented with an F3 shirt signed by you all.  This shirt and the surprise of the convergence was amazing, I will always treasure this day and the gift of the shirt, the gift of being part of this group.

We finished with the pledge, pictures and pancakes that probably needed a large flat shovel to flip!  It has been great men and I look forward to working out with you all again if God allows!

I was going through some old workouts and stumbled across this little gem. The last time YHC did this was a co-Q with Brownstreak on Christmas Eve… YHC figured that hey its July and the Gashouse Inaugural SpeedForNeed is at the https://www.mcadenville-christmastown.com/ct5-K.htm why not have Christmas again!

Pledge

Warmarama: courtesy of Brownstreak!

SST x 50 Single count

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 15 IC

3 burpees

Monkey humpers x 15 IC

4 burpees

Merkins x 15 SC

5 burpees

Squats x 15 IC

6 burpees

Toy soldiers x 15 IC

7 burpees

Moroccan Night Clubs (was supposed to be 15 IC however Madden said that was too easy…39 IC)

8 Burpees

CDD’s (AKA Def Leppard Merkins) x 15 IC

9 burpees

Peter Parker x 15 IC

10 burpees

55 Burpees in total for a warm-up now that’s how it’s done men!!!!

The Thang:

Core Time with Tool Time…. wouldn’t be a Tool Time beat down without it!

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

Cindy: also courtesy of Brownstreak!!!

(Modified)

5 rounds – alternating pull-up grips each round (regular, Chin Up, close grip, right/left hand different, left/right hand different)

Cindy= (5 pull-ups, 10 Merkins, 15 jump squats) Run a lap between each set around the tennis courts and back to playground ( thank you Madden for leading us back!)

Moleskin

Great work by all the PAX out there today!  It’s been far too long since YHC has posted at Folsom. YHC talked about courage and the fact that in order to have courage you must have fear! What are you doing to face your fears? How are you stepping up and out with courage to slay them. We are called to be men of courage and  we who trust and believe in Jesus are all warriors for His great Army. There is an unseen world men, and like it or not it is in war for the hearts and souls of the human race! What will you do today to face a fear, step up and lead your home, workplace, community, today!

COT

Announcements Advisory board meeting tomorrow night at Cavendish Brewery in Gastonia at 7:00, SpeedForNeed Gashouse race Sign up !!! to run or volunteer!!  Let ToolTime know his contact info is on the f3 App

Nameorama

Prayers –

Bob for healing and understanding as he deals with the diagnosis of Lung Cancer, T-Squares M and 2.0 for good pediatric cardiologist report and interview from Ashville station about their families loss, Slaw traveling over the next week,  Men of f 3 praises for them period.!,  And for courage to be the men God calls us to be.

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

YHC was thinking last night what to bring out to Folsom, then the Vern hit me. There were 2 in gloom when I arrived and 2 more showed up. There was short warm up and then the directions for the vern were given.

The Vern
Start at the play ground area.
10 pullups run 200 yrd
20 dips run 200 yrd
25 merican run 200 yrd
30 lbc’s
Repeat 5 times

Moleskin
The Q had a little trouble with the Imperial Walkers during the warm up and chose to stop and start over. Cadenece was a little off. The Vern is always a good one, this time was no different. It didn’t take long for the Pax and Q to get the sweat rolling. The Pax figured out pretty quick what was coming next after the first 2 rounds. Not to much mumble chatter, just knowing what was next seem to keep it at ease. Strong work by all. TClaps to Huck, well done sir.

Pledge
COT
Prayer requests, Announcements, Namorama
It was an honor to lead you men. #DRP
Thanks Huck for taking us out.

Brief and to the point. 2 showed. Warm up. Core (below) Mosey to flag and pledge. Core again. Mosey to the hill. Dora’s Devil Hill (below). Mosey to stairs for calf raises. Mosey. Core again with added dips. Mosey back to cars.

Folsom Dora Hill Climb, One partner runs to the bottom of the hill and back while the other does the exercise, then switch:

• 50 – Burpees

• 100 – Diamond Push Ups

• 200 – Squats

30 seconds of each core:

• American Hammers

• Left side V-Ups

• Right side V-Ups

• Michael Phelps

• V-Ups

4 PAX woke up early today to exercise their freedom that our forefathers fought hard for and gave their lives for. I do thank them for that and we celebrated that this morning in the gloom.

Warmarama

SSH X 15 IC

Gravel Pickers X 15 IC

Hillbillys X 15 IC

Thang

Mosey to the flag for the pledge. While we are here we put down 22 merkins for the vets. 20 of another exercise IC that YHC can’t think of the name of at the moment. Then on your 6 for 20 LBC’s for Roadie, 20 American Hammers for Bulldog, 20 Flutter Kicks for Huckleberry with the last five long and slow, and finally 20 Big Boys for YHC. All done IC. Recover and mosey to parking lot for bear crawl and at every third line 5 merkins, down and back to start. Recover and mosey to amphitheater for 20 Derkins IC, 20 Dips IC, 20 Rocky Balboa’s each leg, 20 Mountain Climbers IC, and Australian Mountain Climbers that we all struggled to complete correctly. Next a repeato of the core work that we pushed out at the flag. With a few minutes left we mosey back to start.

Announcements: Bulldogs moving soon, we will really miss ya man!

Prayer Request: Bulldogs move and finding a job. YHC’s brother in law. Praise report on my mother thanks Roadie. Each other. Forgive me if I forgot to mention any others.

Moleskin: Great work today men, good to see each one of you on a vacation morning that would have been an easy day to fartsack. It was a pleasure and an honor to lead you today.

6 PAX took the DRP at Folsom this morning for a humid start to the day. I feel like we didn’t really do that much but I can’t remember sweating so much before!

Warmup:

Don Q x 10ic

SSH x 15ic

Low Slow Squat x 10ic

LBC x 10ic

Speed Interval-Do each of the following for 1 minute all out(it’s only 4 minutes!) SSH, Mtn Climbers, Sprint, Freddy Mercury

The Thang: I went through a bunch of old wienke’s last night and found a bunch of fun stuff and combined them together.

10 minute Burpee challenge-Do an amount each minute. 8, 9, 10, 11, 12, 11, 10, 9, 8 =100 burpee. Later in the morning I was thinking about this and realized something was off. I noticed my timer still had a minute left when we finished. After some thought I realized we should have done 12 twice. So we really did a 9 minute 88 burpee challenge. Sorry for short changing you guys. I’ll do better next time. I learned to count at Midoriyama.

Captain Thor-1 sit-up/4 American Hammers up to 10/40. Ouch! Thanks to Bulldog for taking some of the count on these!

Hindu Squat Countdown-Start with 20 and drop 5 each round with a 15 second break between. 20, 15, 10, 5 = 50 squats.

Partner Bearcrawl- Partner 1 starts crawling Partner 2 does 5 WWI’s and runs to catch up. Switch and keep going. We switched our bearcrawl from forward to backward each time we did them. We went the length of the tennis courts and back. I think there are 6 courts?

Incredible Hulks- Jack Webb at a 1/4 ratio going up to 10/40. Thanks to Roadie for taking part of the count on these!

COT:

Announcements-Not a lot happening. Vacation season!

Prayer request-Gomer doing Fire school, Bulldog has some possible good work things in the mix, Sparky has the funk.

Moleskin: The humidity was terrible this morning but everyone pushed through. Great job guys! Good to see Gomer out. It’s been a while. If you see him tell him congratulations. He graduated High School and is moving on to the next phase of his life.

Volunteered to Q when scheduled Q was not able to make it

Warm up

Core…30 seconds of each: Crunchy Frogs, Big Boy sit ups, X Cross sit ups, Dancing Chilcutts, Sweat Angels, American Hammers

4 corners around 2 tennis courts:

Crab walk to first corner, 10 Diamond merkins, Lunges to next corner, 10 sumo squats, Bear Crawl to next corner, 10 Carolina Dry Docks, Duck walk to next corner, 10 monkey humpers.

Rinse and repeat, increase 10 count exercises by 10 each time so finishing with 30 counts.

Finish with another core cycle.