Tag: Martha’s House (Page 4 of 21)

As I pulled in to Pelican’s there was only one car in the lot…..it was Clavin.  In the next 1 – 5 minutes, Timeframe pulled in and we waited…….nothing.  No worries, at F3 we just go.  We would have an impromptu Stroganoff beat down.  There must have been an epidemic of fartsacking that hit the normal PAX overnight but we 3 had the cure.

Quick Warm Up

SSH X 10 IC

Appalachian Americans X 10 IC

I was so flustered with the unexpected Q that I forgot the pledge…..my apologies gentlemen.

The Thang

Mosey to the center of the baseball fields for some improvised work:

Merkins IC X 15

LBC’s IC X 15

Squats IC X 15

Mosey around the baseball field and back to where we started

Rinse-Repeat above for a total of 3 sets.

Round 2:

Derkins IC X 12

Flutter Kicks IC X 20

Run to end of one of the spokes and back to the start

Rinse-Repeat once for a total of two sets

Mosey to the covered picnic shelter for some picnic table work:

Dips IC X 15

Step Ups IC X 20

Dips IC X 12

Step Ups IC X 20

Dips IC X 10

Mosey back to Pelicans – Short Plank and we’re done.

Simple workout…..but somewhat painful.  Great way to start a Monday.

Short COT with several announcements and prayer requests, especially for Clavin’s family.

The Moleskin

Occasionally there is a workout where a much smaller number than normal show up (like today).  However, this goes right to the heart of F3 in my opinion, we do the work anyway.  As usual, I was awake before my alarm ever buzzed and the thought briefly crossed my mind to stay right there as it sure was warm and cozy.  Something spurred me to get up and get after it.  As Roscoe put it so well yesterday at the F3 Dad’s event, F3 has helped me develop some ‘better’ habits and getting up this morning was a great example.  As usual, Clavin and Timeframe inspired me and pushed me to work hard this morning and I am grateful.  Keep it up, you never know when showing up might keep someone else from going back home and not putting in the work.

Until the next one.

Aye!

Stroganoff

As we gathered in the gloom on a nice cool morning after a night of little ghosts, goblins, and too much candy it was great to see 10 men show to push the rock.  5:30 hit and here we go.

Disclaimer.

Pledge.

Warm up;

Burpees x 5

Mountain Climbers x 20

SSh x 20

Merkins x 20

mosey to the old Harris Teeter parking lot;

The thang;

At each of the 6 long perpendicular lines to the building that make up the parking spaces of the parking the pax is to do a 10 count of a selected exercise out of the Q’s “bag of tricks”.   Upon completion of the 10 ea at all 6 parking space line the instruction was to mosey around rear of old Harris Teeter to the loading dock, hop up the loading dock and bear crawl back to the start where we were to do 50 LBC’s.  Let’s get busy!  The excel uses were as follows;

Merkins

Bobby Hurleys

Mountain Climbers

Seal Jax

As the pax was screaming for more, I couldn’t let them down, so we lunge walked to the closest of the same lines we were using for the thang where we did 10 squats.  Repeat for next 3 lines.

At this point the Pax made note that this workout had “Gastone written all over it”.  I thanked them for the complement.

We meandered to the wall that is the side of the old Harris Teeter where we did 2 1 minute wall sits with arm raises.  At this point Stone Cold said we need to do some arms.  I was happy to ablidge.

Merkins x 15 (Turtleman made mention that if we do 15 more we will have a nice round 100 for the morning and he likes round numbers.  More to come on that in a few.)

Mosey to the “Martha’s Wall” so we named it for some dips.

Dips x 100

Back to snowballs for some an work.

Merkins x 5 ( to make it an even 100 with respect to Turtleman)

Flutter kicks x 100 (with respect to Gastone)

American hammers x 20

LBC’s x 50 ( making 250 for the morning)

Flutter kicks x 50

Moleskin;

It was great to see JJ his morning brother.

Dang Gastone! What’s up with your foot?  The gloom is caaaalllling!

COT

Prayer requests;  New York, us as we strive to become the men that out families deserve for us to be.

Announcements;  Movie about Speed for Need. ..Please see Whoopee.  Freight needs a HC ($30 ea) for the Christmas party at Lotus on 12/1.

It was truly my pleasure and a great honor to join such an outstanding group of gentlemen that live up to the creed of “As iron sharpens iron, so one man sharpens another”.  Awesome work pushing that rock by everyone.  As always I am humbled by all of you.

God bless you all, in Him,

Time Frame

A gloom ridden morning, a little damp, and also Monday. We had 10 show for Gastone’s first day of 5 in a row. It’s good that I started out easy so the rest of the days will not hurt so bad.

The Thang:

Pledge

SSH 21

Plank Jack 21

CCD 10

Mosey out to the lower soccer field.

Bear Crawl Inch Worm, Pax Planked in a straight line like an Indian Run. Back guy Bear Crawl to the front and then the next guy all while everyone else planks. We did at least 4 sets off the soccer field and up the next hill making it to the next soccer field. (Crowd favorite I could tell. Turtleman did note that the grass was wet) (Also, people punched me as they went past me to the front)

Little hill between both soccer fields we went down and up backwards 10 times.

Mosey out the back of the park to the neighborhood to Plantation Trail. We then made it to the corner on Riverwood.

We planked with right arm right leg up and then switched while pax gathered.

Mosey to the bottom of Village Ridge. (Gastone’s Hill)

Every mailbox on the right we stopped and did 10 Squats, then 10 Merkins at the next. We alternated to the top. (Defib wins on this one)

Mosey back to the bottom.

Next up we did Bernie Sanders to the top. That is a Lexicon and the thought behind it was (Feel the Burn) We did.

Mosey back down

Head fake but then start to head back for time. (T-Square would have been all over me if we did not finish on time)

We stopped at 3 light poles for 20 CCD’s at each.

We ended with going back to the six. Forming a line and Indian Run back to the finish for 10 seconds to spare.

The Moleskin:

Strong group this morning with lots of hard effort. The 6 was never far behind.

Linus showed up, to get back in the grove. (Good to see you Linus)

Clavin has been out for several weeks now and has proven to be in good shape and only getting stronger. He delivers.

For me this is day 1 of 5 and even if you don’t realize I believe this will be a tough challenge.

Prayers for all those in need and we all need.

Gastone Out!

I found out on Monday that Wednesday needed a Q. Gastone didn’t really ask so I didn’t really say yes. I was pretty much told I was the Q. That is how Gastone rolls and that is a good thing. I needed to Q. I knew it. He probably did too, even if he didn’t. Guess that is how this thing works. Good lesson learned. I have been going thru a few things lately (aren’t we all??) that have been a bit distracting, so getting out in the gloom as spilling some sweat (and blood sometimes, right TSquare?) helps to reframe things. It was good seeing Spanx out this morning. Snowman put in some serious effort too. It’s the effort like that and seeing new guys post more than once that keeps me pushing hard.

Here is what I remember:

Disclaimer, Pledge, WU: it was quick-just like I like it: 5ish each IC-SSH, Squats, Merkins, Flutter Kicks then we’re off…

The Thang: Mosey to grassy hill by baseball outfield. Mosey up the hill for Jack Webb and come down hill after each set of Merkin/air presses for 20 squats. Total 200 squats and full set of Jack Webb started things off right.

Short mosey to parking lot for HODOR, HODOR, HODOR: partner up, piggy back partner across the lot for Mountain Climbers X 10 each, swap and piggy back to other sidebar more Mountain Climbes-total 3 trips each.

Mosey to Turd Shack for Hip Slapper Hellevens after a quick pep talk by me about the mental fatigue of life and it’s curve balls that come at you and make you feel worn down. Remember, when you feel like your tank is empty, you’ve still got a lot of gas left. Push through it. Your mental  fatigue can be overwhelming if you let it. DON’T LET IT GET YOU DOWN. What’s that phrase…..oh yeah, DFQ.  We then broke into the Hip Slapper Hellevens: 11’s with Hip Slappers on one end and Squats on the other. The hip slappers were full count, big boy hip slappers and my shoulders are still feeling it. About this time I was shown a pool of blood from TSquare’s nose on the ground. Maybe not such a good idea…

We finished this and had a short mosey about 20 feet then we started the final approach to Pelican’s. Start She Hate Me….this lasted for a looooong time. We probably did about 6 or 7 rounds (10 lunges each leg, 10 Merks, 10 Merkins, repeat) until we ran out of time. We did 22 Merkins for the vets then Stone Cold gave us a 10 count (he did Merkins instead of counting) to recover. Couldn’t let him do that by himself so we then did 20 Merkins IC then moseyed the final way to Pelican’s to finish right….on…..time.

Quick namorama, announcements, COT.

This was a tough one for me on a few levels. Definitely wouldn’t have pushed that hard by myself. Having a partner like Gastone for Hodor and Hip Slappers, seeing T Square push despite a bloody nose/beard/shirt, me sucking wind and watching Snowman squeeze out the final merkins instead of cruising in and skipping reps, trying to keep up with Turtleman on the final mosey into Pelicans, seeing newer guys out there working through the soreness, or hearing grunts from various others as we did the merkins or hip slappers. I needed this today and appreciate each of you. The extra COT at the end was the cherry on top-thanks HushPuppy.

Thanks for the opportunity to lead this am-Whoopee

12 men showed for a Q and then realized I was Q, we had fun.

The Thang:

Pledge

25 SSH

Mosey to hill near picnic tables at the bottom on the sidewalk.

Plank. One side, arm and leg up. Then the other

11’s up to picnic area and then down to the sidewalk for 1 Burpee. Rinse and repeat until the numbers are inverted.

Mosey to back of the soccer field. Plank.

25 LBC’s

Mosey out the back of the park into the neighborhood to the entrance of Caromont Family Medicine.

Lunge walk about 40 yards.

Mosey over the wall in the back of the parking lot to Bellaciono’s Dock.

10 Sumo Squats, Run to dock jump up on the dock, 10 Squats, Bear Crawl down the ramp.

Rinse and repeat until we got to 1 Sumo and Squats.

Mosey to Brick wall on Neal Hawkins.

15 Dips

10 Incline Merkins

20 Step Ups 10 each leg.

Mosey to start.

25 Box Cutter

25 Flutter

25 LBC’s

End.

The Moleskin:

Strong group of men today at Martha’s. One thing I noticed is we really did not have a 6 today just barely. Everyone was keeping up and on target.

We were joined by Wes Anderson as a FNG who was a Marine (Or always will be a Marine) and he owns a company that does Hosiery. Thus, he was named Spanks for his great work in his company. Also, Spanks dressed like it was 20 degrees outside and he noticed it felt like summer fast. We welcome him and look forward to seeing him out more often.

Whoopee takes the reigns on Wednesday for Snowball’s and that should be interesting.

It’s always an honor to Q, thanks for the opportunity and I look forward to the next.

Gastone Out!