Tag: Martha’s House (Page 7 of 21)

I learned a little bit about myself during & after this w/o. But more on this later. Clown car with the infamous DiVinci in the little red car. Thanks DiVinci. Upon arrival to the circle of PAX, I was being complimented on my sack. PAX were in awe & wonder. So with that being put out there, we did a count off & then Pledge of Allegiance to American flag.

WARM-UP

lap around building–1st half w/hi knees, 2nd half w/butt kickers>>circle up for Toy Soldier & rotating SSH

Mosey to soccer field

circle up at field & pull Bluetooth speaker from my sack. There were a few moans & groans at the sight of speaker.

1st dance lesson–squats with SALLY

2nd dance lesson–burpees with THUNDERSTRUCK

3rd dance lesson–plank jacks & Mericans with ROXANNE

4th dance lesson–flutters & WWII with GET LUCKY

Between songs, we mosey to different fields

on final lesson, we mosey to bathroom building

5th dance lesson–donkey kicks & CDD with BODIES

Mosey to start. When arrived, some core was being done while waiting on the 6. Bandit had to pipe up & get some Dying Cockroaches in.

ANNOUNCEMENTS

Pre-After Christmas Party–see Whoopee for details

PRAYER REQUESTS 

T-Square family

Bulldog took us in prayer

So, I thought that I had learned a valuable lesson yesterday morning. That was to NEVER post, let alone Q, the morning after receiving emotionally draining news. I was SO exhausted on the mosey back to snowballs, that I walked most of it. I even told the M how exhausted I was when I got home. I still had that mindset today, until about half way through this BB. The Lord opened my eyes AGAIN to the fact that it’s NOT about the workout, but rather my shield-locking brothers that lift me up day to day. You are a special group of men. Thanks for ALL you do for me; while posting & when we are not sweating together.

It was truly an honor to lead such a great group of men. Until next time I see you in the gloom…T-Square

The Gashouse Pax met up at Pelicans because the park gates were still closed. Several Pax were already getting loose when YHC arrived. Last year was a little later and we were able to park at the playground. This year we just started our mile run from the frozen snowcone parking lot.

The Murph is a special workout for YHC, never been in the military but have the utmost RESPECT for all that have served and are serving. Without these men and women we wouldn’t be able to enjoy our lives as we do. YHC gave a small intro and thanked the Veterans that were present. Whoppie mentioned he had something to say but left it in the car, so we would catch it when we got back.

The Pledge

No Warmup

The MURPH;
Run 1 mile
100 Pull Ups
200 Mericans
300 Squats
Run 1 Mile

AYE!

Moleskin; Umpa Loompa thanks for the count on 22 mericans brother; Nice work by all Pax; Tool Time, thanks for motivation brother, always a pleasure to post with you sir. Pizza Man, nice work brother. Thanks to Mayor for sharing the story of Nic Obrien, awesome. Men, it was an honor to lead you today. Thanks for oppurtunity. Remeber those today! #America

COT; Anouncements; Prayer Requests; Whoopee shared some Michael Murphy history, Thanks brother. Namorama and naming of FNG, Jobu’s 2.0, strong work Wildthing. No better work out to start with.

BOM; Thanks Hushpuppy for taking us out!!

Disclaimer, warm up, and pledge

Some were excited some were terrified, a Q with no mosey…?

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

4 corner about 20 yards apart:

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.

9 men awoke this morning and came out to Martha’s to start the day off with a bang.

The Thang:

Pledge

Then a long mosey through the baseball fields around the path behind soccer field into the woods and down the hill back to the back of the park behind both soccer fields. (That was fun to write)

Ghostbuster Song. Lunges during the song, Burpee’s every time they say “Ghostbuster” (Accidentally started the trailer for the movie at first instead of the song, darnit)

Partner Up, up the hill to the second bench for 20 partner Derkins each then back down for 20 hand slap Merkins at the bottom. Rinse and repeat.

Bring Sally up for one more song. On your back legs six inches off the ground. Raise your legs up when they say Sally Up bring em down when the say down. Never touch the ground. It is actually a good hard challenge. I completed today but this is a keeper because many did so we will practice.

Mosey long way around the other soccer field towards picnic area. In the middle of that run we did a little plank work.

Once at the bottom of hill facing picnic area. 7’s as they are called. 7 Dips at the top and 1 Sumo Squat Jump a the bottom. Repeat until numbers flip.

Walk slash mosey to the wall next. Balls to the wall for 60 seconds, Wall Sit for 60 seconds, Balls to the wall for 30 seconds, Wall Sit for another 30 plus I had everyone try to put there butts below there knee’s for 20 seconds to enhance the wall sit exercise. (Crowd favorite)

Begin mosey back. On the way run backwards about 100 yards, Lunge walk about 20 yards, Karaoke 10 yards each side.

Jail break through the field.

The Moleskin:

Great group as normal. It is a good time to increase pressure to bring in more members to the Pax. Tighten the headlock on all around you and let’s try to get 20 or more people to join us and grow Gastonia F3. It was good to see Linus out at a workout and we hope to see him much more. Time-Frame is putting in the work and with a regular showing he will see great gains in all parts of his life. F3 is not just about the workout.

Prayers are out for my Mother-In-Law, Mom’s, Students as they finish the year and many more reason’s to pray.

Thanks for letting me be a part of all this I am always humbled to all of the great guys I meet through F3.

Gastone Out!

Turtle-man took on the Q spot this morning for a first time into in how to Q.

The Thang:

SSH, Windmill, Crunches

Mosey to small wall. Dips, something and rinse and repeat.

Mosey to wall big parking lot. Hip Slappers, Donkey Kicks.

Mosey to another wall. Hip Slapper, Donkey Kicks.

Mosey to the Hill at Village Ridge. Up backwards, back down, then Jail Break to the top (wishful thinking for all of us),back down.

Couple exercises on the way back.

1 minute left we did mountain climbers I think.

The Moleskin:

Turtle-Man’s first Q was successful and as he got going he learned that cadence is best practiced. Same as my first start is what he experienced. You think you have it all figured out, came with a hard workout but my count was all messed up and I learned to respect it as I knocked out the workout.

That being said “He still brought us a very hard Q that caused some pain and total respect”.

Next I will teach him how to write a BB. So I don’t have to try to remember all this stuff.

Gastone for Turtle-Man Out!

10 Strong Men (plus YHC) decided to push the fartsack aside and start the week off properly. The gloom was a little chilly for May 8th but we showed anyway.

Spiderman was on time.

Pledge. Disclaimer.

Quick IC warm up: SSH X 15; Merkins X 10

The Thang

Mosey to the center of the baseball fields for some 3 Corners (OYO):

Merkins X 10 – Run to next station at end of ‘spoke’ walkway
Flutter Kicks X 20 – Run to next station at end of next ‘spoke’ walkway
Squats X 30 – Run back to the center for Mountain Climbers X 40

That was so much fun, let’s rinse & repeat in reverse order.

Mountain Climbers X 40 – Run to end of first ‘spoke’ walkway
Squats X 30 – Run to next station
Flutter Kicks X 20 – Run back to the center for Merkins X 10

Short recovery

Mosey to main parking lot for some 22’s (the big brother of 11’s):

Start on one side of parking lot with Merkins X 20; run to other side for LBC’s X 2; run back for Merkins X 18; run to other side for LBC’s X 4; etc, etc. You get the picture. 22 total reps for each running cycle. This was difficult for the Q today. 100 total Merkins (I think I actually did 96 as I miscounted one set) and 100 total LBC’s. Turtleman claimed the reps added up to 132 each and maybe he did that many……Gastone disputed his math………..

Short mosey around the playground and back to the covered shed/picnic tables for some quick In-Cadence rep work:

Set 1: Dips X 15
Flutter kicks X 25
Squats X 20
Set 2: Dips X 15
Flutter kicks X 25
Squats X 20
There was some mumble chatter at this point concerning the number of reps so lets crank it up a notch.

Set 3: Dips X 20
Flutter kicks X 40
Squats X 20

Time was now running short on us so it was time to mosey back to Pelicans and our home base.

One minute remaining so Spiderman took us through an IC set of Snow Angels X 10.

Announcements: Local convergence this Saturday at the Fighting Yank as CSPAN is scheduled to guest Q. No workout at Gashouse. Not sure about Folsom.

Several prayer requests to remember during this week.

Great work men. Great way to start the week. As always, I am grateful for the opportunity to lead.

Until the next one. Aye!!

Stroganoff

13 men showed for Sherman’s first Q and he made us believe he was more than ready!

Pledge of Allegiance & Disclaimer

The Thang:

Warm Up

Side Straddle Hop – in cadence

Merkins – in cadence

LBC’s – in cadence

Mosey to Martha Rivers

Merry Go Round Partner up –

Run the circle – 20 burpees halfway, 20 lbc’s at start Run the circle – 15 burpees halfway, 15 lbc’s at start Run the circle – 10 burpees halfway, 10 lcs’s at start Run the circle –  5 burpees halfway, 5 LBC’s at start Recover – Countoff

Plank & Merkin slinky

(Line up – everyone will plank while we all in take turns doing 5 merkins – when we make it to the end – it comes back. We are finished when everyone has completed 10 merlons.

Recover.

Mosey to lower soccer field that has track around it.

Bojangles Biscuit – Run fast on the width and mosey on the length. (It was at this point before Bojangles Biscuit was called out Freight said something about it is time for breakfast, then immediately after Sherman said next exercise Bojangles Biscuit) Ha, from Gastone.

Mosey back to the beginning. Did about 3 more ab type exercises and then it was a wrap.

Announcements: Skeet Shoot, let Whoopee know. Mt Mitchell let Gastone know. Check all the convergence that are coming up.

Prayer Requests- non this morning but plenty to pray for every day!

Ended in prayer.

Sherman wrote most of this and then Gastone added a few things.

Sherman had a great plan for the Q today and we accomplished 3.2 miles while on this bootcamp.

Nothing too exciting on this Monday morning, we had a Kotter-Squeaker returned from Sabbatical in South America. He was lost in a rainforest for about 3 months looking for some golden monkey idol, chased by natives with spears and other sharp objects, thrown into a pit with snakes, then finally got out of there with some help from a big fat guy with a turban and a monkey. Ask him about it-sounded like he had a good time but missed us and came back this week pushing the rock as hard as usual-great to see you again Squeaker, keep posting so those natives don’t get you next time.

We had a good crowd for a Monday-10 on time including Spiderman, I think??? He was on the namorama and I think I remember seeing him….yeah, pretty sure he was there. We also had that Scottish dude MACGREGGOR!!!!!!!!!!…can’t wait for him to scream his name out at the top of his lungs at least once. I’ll keep encouraging as long as he keeps posting. One day he WILL get it. Enough of that for now, here is what I remember:

Pledge

WU: 10 IC: SSH, Merkins, LBC (?20), Imp Walkers, mobile WU with butt kickers, high knees, slide this way, slide that way.

The Thang:

Mosey just outside parking lot of Pelican’s for instructions/suggestions from Q:

start at light post and do suicides:mosey to light post 1 for exercise, mosey back to start then go  to next light post for exercise 2 (stop at light post 1 and do exercise 1), mosey back to start. Mosey to light post 3 (stop and light post 1 & 2 for repeat exercise 1 &2) then do exercise 3. Repeat process for total of 7 light posts with 10 IC reps of the following:

light post 1                2                  3                     4                 5                 6                7

LBC        Squats         Merkins            SSH          Burpees         Flutter     Monkey

Kicks      Humpers

Short cut moseying back to park for some dips-n-jerkins then mosey to Pelican’s for round robin Mary which I don’t remember except Gastone doing about 43,000 flutters……

Along the way I tried to recall some of the first chapter of a book called Killing Lions: A Guide Through the Trials Young Men Face. I now see the irony in this as the day before this post, I turned 47 years old. Better late than never….don’t think I am so young but that’s ok. I am still getting something out this book that I just started and hope to gain some valuable knowledge that I can possibly share with my brothers in the gloom. The first chapter has a lot of good points that I probably would not have appreciated at a younger age, so maybe this is the right book for me now. More to come on this…The author writes about the sense of entitlement that comes with a participation-trophy generation attitude until you wake up one day and realize the world does not owe you anything. You are where you are, for better or worse, because of the choices you make. You are currently in the gloom busting your butt to be a better man because YOU CHOSE TO GET OUT OF THE FARTSACK THIS MORNING, RIGHT SQUEAKER???? (that’s a rhetorical question). The author also points out that it takes courage, perseverance, and cunning to kill lions-the lions being the things that get in the way of us reaching our potential and realizing our dreams. Either you kill the lions or they eat you and your dreams for dinner.

We finished with a quick COT and broke quickly for the cars just after Sherman volunteered for Wednesday’s Q which will be his VQ. Enjoyed it men-thanks for posting and pushing the rock again.

Whoopee

3 Studs convened at 0530am in GasHouse for the toughest (never mind it is the only) Monday F3 workout in Gastonia. It was a chilly and wet morning with not a fartsacker in sight. We were Q-less and yet we were Q-ful at the same time. No one was assigned so we quickly assigned all of us and got to work. I was thankful Squirt showed up as he did. If he did not park right next to me, my plan was to sink down in my seat until around 0535 then sneak out of the parking lot with headlights off and go home for a little extra sleep before going to work. Thankfully, he kept me honest and committed so we got some work done. Spiderman showed up in his usual silent way-one minute there were only 2 of us, next thing you know Spiderman is contributing to the conversation.

We had a brief discussion about what we would do and to save Spiderman a trip back to the car, I suggested we just do a version of last week’s Fast and Furious 6 and there was no objection so we ran for cover of the bank drive thru to get started. Here is what I remember:

Squirt started us off with “Hit the pledge before we forget”-good call

WU: no idea, I’m sure it was SSH plus some other stuff.

Thang:

Exercise #1, 1 lap, Exercise #1 and 2, 2 laps, Exercise #1,2, and 3, 3 laps…up to 6 exercises and 6 laps for total of just shy of 3 miles. Exercises X 10 reps each time were (as I recall) in order Merkins, Freddy Mercury, Dips, Sumo Squats, ? Peter Parkers, and then a new one by Squirt he wants to call “Stalking Tiger.” It’s your decision, but my suggestion was chupacabra because it was an exercise from hell and looks just like the chupacabras I saw when I was running the P200 recently (does anyone read this? I can put whatever I want if no one is reading this…). Start in plank, do merkin, bring one leg up like peter parker then inch worm forward to full plank, then repeat merkin/peter parker with other leg. This process was repeated for (I think) about 17 miles (really was about 25 feet but felt like much farther).

We walked as slow as necessary to get back to home base for COT at 0615. We had a lot of chatter about things this morning such as Hermits, events planned last night at Advisory Board, and guys we needed to EH. The COT was pretty impactful for me and I think the others as well. Truly a good morning to be there and more proof to me that the numbers that post really have very little to do with the quality of the experience. In fact, the lower numbers seem to be the times that I drive home with a much different perspective than when I got up this morning. Shieldlock is a valuable tool we all need at one time or another. Gotta post to keep it strong. Hope to see you fellas out there this week.

Whoopee