Fitness, Fellowship, Faith
I promised a low running workout, and kinda kept my word, all the running for the DORA added up quick. At least it wasnt 40 x 40yd sprints…!!!
Mosey to Field
The Thang:
Mosey to Flag
COT
9 was the number at Midoriyama on Tuesday. Tyson had the Q but had something come up so he asked if YHC could help him out. Now I had not intended on going to Midoriyama. I had posted that morning and was scheduled to co-q the next. I’m on staycation this week and I try to get in some of the morning workouts for a change when I can. However my brother needed my help so I did what you do. Right? Right? While this was a minor thing I hope you get it.
Warmup:
Just whatever….SSH or something
The Thang:
The Blart
Blart-verb to sound loudly and harshly(that doesn’t sound right)
British slang-The vagina or a fart(insert big eye emoji)
Anyway-Mosey to the soccer field. Merkin ladder starting at 20. Run across the field do 19. Back and forth until you get to zero. (merkins are his favorite exercise.
Mosey to the parking lot for 11’s. Mike Tysons and Sand V’s
To the turd shack. Wall jump 30 times then do 5 burpees(his least favorite) x 3 rounds
To the parking lot. Sprint one lap, rest, rinse and repeat 3 times(this commemorates his one lap race with Ash Pond)
Mosey back to the flag. Merkin mania. 5 of each diamond, regular, wide, crucible, stagered each side, hand release
Time!
COT:
All the usual stuff
Naked Moleskin:
Blart is my hero because he is a faithful man that is always trying to improve. He cares about others and is always willing to help. He is a listener. He actually pays attention to what people say.
It’s a beautiful day at Midoriyama. The sun is shining. Nope, rapidly darkening skies with thunder on the horizon and moving swiftly our way. Birds are singing. Nope, oh well, at least it’s my birthday.
I see Gold Digger’s car in the parking lot, as he’s probably running a half marathon for EC.
It’s 1730. Time to rock.
No FNG, so no disclaimer. We have a shovel but no flag. Pledge to the imaginary flag.
Circle up.
Since I am now officially a forgetful old geezer, I graciously allowed the PAX count our exercises as we progress around the circle.
30 Side straddle hops (YHC)
30 Side straddle hops + 30 second plank (Broke)
30 Side straddle hops + 30 mountain climbers (Dr Seuss) + 30 second plank
30 Side straddle hops, 30 mountain climbers + 30 shoulder taps (Tyson) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps + 30 little baby crunches (Love Boat) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps, 30 little baby crunches + 30 squats (Def Leppard) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps, 30 little baby crunches, 30 squats + 30 dips (Purple Haze) + 30 second plank
30 Side straddle hops, 30 mountain climbers, 30 shoulder taps, 30 little baby crunches, 30 squats, 30 dips + 30 calf raises (Gold Digger) + 30 second plank
We learned that our esteemed educator (Dr. Seuss) counts really slow in cadence and he can call 30 mountain climbers in 6 seconds when single counting.
About this time, Q called it quits 15 minutes early due to lightning in the area. I’m truly sorry that we missed getting to add 30 merkins (Wichita), 30 flutter kicks (Pockets) and 30 burpees (Blart).
I’m sure all are happy that I lied about my age.
Prayer Requests for Sister Act’s family, Purple Haze, Mayor’s mom, Clavin’s M, HIPAA, T-Square, Whoopie was doctoring someone’s dad and others I can’t recall.
YHC took us out.
Freight is responsible for refunding your prorated ticket costs.
17 PAX posted at Midoriyama for a Pizza delivery. It went like this:
Warm-Up:
SSH X ? IC (Did these until Purple Haze decided he was ready…Lol)
Let’s Mosey….
There was a lot of soccer going on so we stopped at the first field to put in work.
1st up was the “Zachary Tellier” Hero WOD:
10-Burpees
10-Burpees, 25 merkins
10-Burpees, 25 merkins, 50 Lunges
10-Burpess, 25 merkins, 50 Lunges, 100 Big Boy Sit ups
10-Burpess, 25 merkins, 50 Lunges, 100 Big Boy Sit ups, 150 Squats
Next:
25-Hand release merkins
Lap around the soccer field
Rinse and Repeat X 4
Mosey back to the flag…
5 burpees for the train
22 for the VETS
TIME!!!!
Strong work by ALL today. In COT, YHC discussed that we need to reach out to someone that we haven’t seen post in a while. We never know what someone is going through. It could be the smallest thing to you but to that person it could be the biggest or worst thing going on. We just need to be there for each other during these times of uncertainties.
Thanks again for the opportunity to lead a great group!! Until next time…..Pizza Man is OOOOOUUUUUUUTTTTTTTT!!
Announcements:
Annihilation – June 27th at Folsom 6:30am
PT Test – July 18th at Gashouse 7am
12 Pax rolled in to the toasty confines of Midoriyama and the mumble chatter started immediately. Only way to try to quiet the noise is start the warmup.
SSH x 15, Cotton Pickers x 10, MNC’s x 10. Let’s mosey.
I did a drive around the park before we started and noticed all of the soccer fields were occupied as well as all of the parking lots so we settled into a shaded area on the right field line of baseball Field #1. On Freight’s last few Q’s he has been recreating the hero WOD’s for select guys in our Pax so I decided today was the day for, yep, FREIGHT’S WOD!
F Flutter Kicks x 40 (count right leg), run a lap around the ridiculously large baseball field.
R Reverse Crunches x 40 (single count), lap.
E Elbow Plank 60 seconds, lap
I Imperial Walker Squats x 40 (count right leg), lap.
G Goofballs x 40 count right side, lap.
H Hand Release Merkins x 40 Single Count, lap.
T Travolta’s One Arm Plank moving free arm Staying Alive Style 20 each arm, lap. Some didn’t embrace the dance.
S Seal Jacks x 40 Single Count, lap.
W Werkins x 40 Single Count, lap.
O Outlaws like Flutters but make circles with each leg x 40 single count, no lap.
D Dying Cockroaches x 40 (count right leg), no lap but take the long way back to the flag planted at Broke’s truck!
A trick was used to keep the bat flippers humble (not sure it worked). They had to do the exercises in Cadence and I decided Digger, Slaw, Seuss and Broke were bat flippers. They mostly cooperated but there were a few protests mostly by Broke.
I said a few words about my guy Freight. I doubt I would be at F3 without Freight. He was the one who took me in and showed me how F3 works. I admire his strong opinions yet willingness to get along and how he loves to laugh and have fun. I admire his desire to be better each day in all 3 F’s and with his family and I believe he can do anything he puts his mind to. Thanks Freight!
ANNOUNCEMENTS: PT TEST at Gashouse on July 18th.
Prayer Requests: SA’s family, Clavin’s M.
COT
NMM – Thanks to all the guys who came out today as it was definitely a lively bunch! Good to see Montross back at Midoriyama again. Purple Haze may be trying to grow a Folsom beard so we need to keep an eye on that! Tater Hole’s beard is reaching Duck Dynasty level! Oompa is turning 60 this week so be sure to give the extra RESPECT for that!
I took the Q for my last day as a 30 something and knew it would be 40 themed. First thing that came to mind was to do some 40yd sprints of course. I was having a hard time thinking of other things to do so I just ran with the 40yd sprints and made it into the 40-40-40! I made sure to give the region a warning for this one. I know how most of you guys hate sprints. I guess the warning worked as the crowd was a little light for this time of year. 5:30 and lets roll!
Warm-up:
Don-Q’s
SSH
Merkins
LBC’s
Mosey to Small Field
The Thang:
40-40-40
40yd sprint every 40 secs x 40 reps
This was really stupid yet rewarding all at the same time. Luckily we had some guys turning up the mumblechatter to keep our minds off the count.
Finished up with some stretching and a mosey back to the flag.
COT
Blart originally had the Q for Midoriyama but had to get a substi-Q due to work issues. I get the text at lunchtime today, so I looked online for some HERO WODS to try to mix it up. Expecting rain, I planned for picnic shelter work after the warmup. Def Leppard shows up and asked “doesn’t Blart have the Q?” He had to work late, so I have the Q because it’s raining (Quick fact- it has rained on 90% of my Q’s. They should change my name to Rain Man.). I wanted to make sure the men who posted in this weather would get their money’s worth, so here’s how it went:
W/U:
A couple of PAX notified the Q that their Burpee limit had been reached, so we moseyed to the picnic shelter for the main course.
First WOD: DJ
13 Rounds of:
Grantan did an outstanding job of keeping up with which round we were on by stacking rocks on the concrete (redneck abacus). Mumblechatter started off heavy but quickly tapered off by round 6 or 7. By round 11, Broke was so delirious that he didn’t know whether to stand up or sit down! Another PAX (whose name rhymes with Gojo) said his nether regions were getting rather swampy!
After a quick recovery, we hit the second WOD-
Second WOD: MA3 Oscar Temores
This was supposed to go 8 rounds, but cut it to 5 rounds due to time restraints.
Everyone was pretty smoked (except for Gold Digger), so after a 10 count by Love Boat, we headed back to the flag. With 1 1/2 minutes remaining, I called the Slawter Stopper (20 Burpees) at which the 1st F Q exercised his right to protest and sat this out. Freight said “I only have 10 in me”. You vs. you, brother!
Announcements:
Prayer Requests:
YHC took us out in prayer.
I tried to keep the pace up and push the PAX today. Mission accomplished. All the PAX pushed hard and worked through it all! Some looked as if they wanted to quit, but they didn’t. Outstanding work, men.
Until the next time,
Slaw (a.k.a. Rain Man)
11 at the hottest AO in F3 Gastonia for what is named Slaw’s WOD(workout of the day) get your mind out of the gutter you sicko!
Warmup:
Warm! It’s already hot! Mosey to the soccer field in the back.
The Thang-Slaw’s WOD:
Each exercise is defined by Slaw’s age=47
S-squats
run a lap
L-lunge(47 each leg)
run a lap
A-American hammers(47 each side)
run a lap
W-WWI
run a lap
S-starburst
run a lap
W-wide arm merkin
run a lap
O-one legged burpee
run a lap
D-diamond merkin
Mosey back to the flag
COT:
Announcements-5 year anniversary “celebration” this Saturday at the Gashouse
Namerama
Prayer Request
Def took us out
Naked Moleskin:
So there are a lot of hero wod’s out there and I got to thanking about how if I do one the person it is for is usually not on my mind. Mainly because they haven’t had a direct impact on me. So then I thought about impact and how the person needs to be proximate to have impact. So I decided I would make some hero wod’s for the guys that are proximate to me and are my hero’s. Thus the Slaw wod. Some reasons Slaw is my hero-He loves the lord and most people and he has a great way of showing it. When you are down he is great to have around. He can take pretty much anything you can throw at him. He would give you the shirt off of his back both physically and mentally, sometimes to his own detriment. He is compassionate, hilarious, and he knows every line to every movie he’s ever watched. This comes in handy way more than you would think.
Things are starting to heat up at Midoriyama but 11 PAX didn’t let that stop them from posting for a JV workout at the region’s premier afternoon AO. All were veterans so the short form disclaimer was given and the Pledge of Allegiance was recited. No need for a warmup, if you aren’t warm already something is wrong with you.
We moseyed to the large soccer field, set up a 5 sets of cones 20 yards apart on the shady side of the field and got to work. It went like this:
1 Burpee at start then run to 1st set of cones for 10 Merkins
Back to start for 2 Burpee’s then run to 1st set for 10 Merkins, then 2nd set for 20 American Hammers
Back to start for 3 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats
Back to start for 4 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats, 4th set 40 shoulder taps
Back to start for 5 Burpee’s then 1st set 10 Merkins, 2nd set 20 American Hammers, 3rd set 30 Squats, 4th set 40 shoulder taps, 5th set 50 LBC’s
Now come back down the ladder all the way to 1 Burpee and 10 Merkins
Next up was a little socially distant partner work. One partner does AMRAP of called exercise while the other partner runs to 3rd set of cones and completes a set number of reps of a different exercise. Flapjack. Repeat each round x3.
Round 1 – Flutter kicks AMRAP, 5 Burpee’s opposite end
Round 2 – Big Boys AMRAP, 10 Mike Tyson’s opposite end
Round 3 – Oblique crunches AMRAP, 10 Imperial Walker squats opposite end
Time was up so back to the start.
NMM/COT
Proverbs 17:17 – “A friend loves at all times, and a brother is born for adversity.”
We are not called to do life alone, rather we are called to build relationships and form communities in Christ. A true Christian friend will stand by you in all situations, especially the hard times. Think about who you have this type of relationship with and what relationships you need to work on to get to this level.
Prayer Request
SA’s 2.1
Clavin’s M
Round Up’s M
Our Nation
Thanks to all the guys for coming out today and the hard work they put in. Bats were flipped, rocks were pushed, form was questionable and mumble chatter was heard. Typical Midoriyama.
I’m Broke
9 of us today in an early summer heat wave. With help from some inspiration from some of our more stronger PAX, This one sucked.
Warm up.
SSH x 15
Grass pokers x 10
Don Q x 10
Moroccan night clubs x 15
Mosey to the small soccer field. perform each and then work back down the line up.
50 Squats then run a lap.
100 Merkins then run a lap.
150 Plank Jacks then run a lap
200 SSH then run a lap.
time running out and some PAX completing their workout, we moseyed back to the start for some merry.
Prayer request.
Breaker Breakers mom and my mom, T-Square and family, Several PAX ‘s kids. Some PAX may need help and prayer for their jobs.
Keep doing the good work supporting each other and supporting the people in your world!
Jesus saves!!!!
Later
Pockets.
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑