It’s been a while since YHC has done this workout it’s very simple however very difficult and

You get a total body beat down! If your not sore tomorrow you did something wrong….

Pledge

Warm-up:

Don Q (1) IC

The Thang:

This one is real simple

1 mile Mosey

While waiting on the six we did 70 flutters IC

Then onto the “Meat” of the workout

100 Pull-Ups

200 Merkins

300 Squats

Finish it out with a

1mile Mosey

Great work by all PAX today this is a real mother of a beat down. Keep pushing yourselves men! Remember there is no plateau ….we never get to stop ….we must always push ourselves that is the way that we will stay strong!

COT

Prayers: Sly for safe return from Afghanistan, Side Car’s mother grieving the loss of her mother, those battling addiction.

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

16 PAX, including one FNG, showed up on a Thursday afternoon for a fun run at Midoriyama.

I sent out a pre-blast about map reading to warn the PAX to avoid the upcoming beatdown.

I showed up early and pasted the AO with maps and symbols. There were 16 stations with either a triangle, diamond, circle, or square. Each symbol instructed PAX to perform 25 reps of the designated exercise. Triangles=merkins; circles=Mike Tysons; Squares=LBCs; and diamonds=burpees.

I told everyone the smartest thing they could do was get back in their cars and go home. Slaw was ordered to grab a “to go” bucket, run to the volleyball sandpit, fill the bucket with sand and return. Slaw also had to carry the bucket everywhere we went and off we go.

One FNG, so brief disclaimer, no warm up as this isn’t FIA. We counted off into two teams with the intent of one team running 16 to 1, and the other running 1-16, but, Omaha’d into individual efforts from 1-16.

Moseyed to Station 1 through Station 16. Ran 2.8 miles with 400 exercises. Q’d from the six. Or close to it. Much fun and mumble chatter was had by all.

It’s okay that two of you cussed me the entire way, and the rest sniped at me on social media. I forgive you crybabies. We will run farther the next time.

COT and a hearty welcome to Padawan.

YHC was super excited! Due to illness and injury, got to pinch-pinch hit Q at Folsom for the first time! Watched Slaw and Sister Act get in some EC, as Sparky pulled in with his six playthings that I had asked him to bring. Sparky was early, and no one really believed it was possible twice in one week. Swimmer and Medicine Woman got out of their trucks and the PAX straggled in. All PAX looked fearfully at the Sparky’s trailer waiting on the bad news. The news was bad. Dolph was sick, and they got stuck with Oompa Loompa as Q.

Disclaimer, warm up with 25 SSH IC, Moroccan Night Clubs for Ash Pond. Pledge, then 12 Don Quixotes IC.

Pair up, grab a bar out of Sparky’s trailer, stick a cinderblock on each end. Sparky was early, can you believe it? Pick it up and mosey to lower parking lot. Mumble chatter that Q is only carrying a soccer ball. Q isn’t stupid. Three sets of mumble chatterers sent to bottom of parking lot hill with playthings. Remainder ground gear at top of lot.

Gather at the middle of the parking lot for 100 LBC IC. 25 Toy Soldiers IC. 60 second Plank. 25 Hillbillies IC. Countdown plank from 50. We hear a train, but, Q declares burpees are deferred.

Mosey back to top of parking. Split into two teams. Team A kicks soccer ball and Team B sprints after it, Team A does merkins till B returns with ball. Flip Flop. Rinse and repeat.

Next go around, Team A kicks soccer ball, then does merkins. Team B grabs bars and blocks and returns ball. Flip Flop. Merlot spill #1. Rinse and repeat. Both game and merlot!

Gather at the center of the parking lot. 100 more LBCs IC. Plank. Rosalitas IC. 60 second

Plank.

Mosey to bottom of parking lot. Flutters IC. Merlot. Diddybop to picnic shelter for 40 dips IC, 50 inclines.

Diddybop to bottom of parking lot. Pair up, grab bars and blocks, mosey to middle of parking lot.

Ground the gear. Kick the ball, and alternating bearcrawl, Joe Hendrix and crabwalk after ball uphill both ways.

Pair up, grab bars and blocks, mosey to top of hill. Grab a block, grab a bar, or grab both. 20 Shoulder presses and 20 curls IC. Slaw gets punished for mentioning the Q wasn’t detailed oriented with a sprint down the hill to the picnic shelter for 5 burpees. Divide into 5 pairs and a triple. Sprint down in teams for 5 burpees, while remaining pax do merkins.

Grab a block, grab a bar, grab both or grab a ball. Semi-jailbreak back to shovel flag. Put playthings away like momma taught you in Sparky’s trailer. Sparky was early, can you believe it? 100 LBCs and 22 for the vets.

Prayer requests for friends, family and PAX on IR. COT and YHC took us out.

After a couple of days of being snowed in, a little cabin fever was setting in.  Calvin called this afternoon to see if we should take our 2.0’s (Google and Cap’n Crunch) to Madoryama and I thought it was a great idea.  We show a touch before 5 to a locked gate and no other Pax besides the 4 of us to be found.  We jumped out of the truck to shake out some of the wiggles and get started.  To our very pleasant surprise in comes Tiger.

5:30 to 5:35 was the Timeframe.  Let’s get started with and impromptu Q.  This is the best I can remember and am sure of some mistakes and omissions.

warm up:

SSH x 20  IC (1,2,3. 1, like that)

In comes Billy Madison and his 2.0 (Lil Beast)

Inperial Walkers x 20

Merkins x 15

LBC’s x 50

Burpees x 5

SSH x 20 for Billy Madison and Lil Beast

Pledge looking at the sticker of the American flag on the back of Clavins truck

The thang:

mosey the long way to the shelter beside the turd shack:

Stepups x 20

Dips x 15

LBC’s  x 50

Mosey up the road stopping at the light poles:

SSH x 15 per pole = x 4 to gate

on the way back:

Merkink x 10 per pole

Back to the shelter for some Mary:

50 LBC’s

25 flutter kicks

Homer and Marge (led by Calvin)

25 American hammers (led by Billy Madison)

15 Bicycle kicks (led by Cap’n Crunch)

20 WWI’s (led by Lil Beast)

20 step ups

10 Dirkins OYO

15 Dips

Mosey back up the road stopping at the poles once again

there was some combination of Sumo Squats, Merkins, Monkey Humpers, SSH’s, Squats

on the way back to the shelter from the gate…same combination to the shelter

50 LBC’s

15 dips

20 step ups

10 Goofballs (led by Google)

6:15….Times up

COT…although I think I forgot the namerama.

Prayer

Tiger and Lil Beast…it was great to meet you.  I’m sure it won’t be the last time.

Great work was today for the impromptu seat of the pants Q.  It still got the wiggles out.  I think it was Squirt that posted ” no matter how slow you go, your lapping everyone on he couch.”  I love it.

Its always an honor and an inspiration.

Aye!

Timeframe

YHC has been out for a few weeks with a sore hip joint so to motivate myself I signed up to Q and we had 16 strong for the reunion. Ash Pond and Blart (age 42) were not there. Swimmer who just turned 44 was there. Happy Birthday Swimmer! Tiger rolling in hot! Let’s get started.

Warm Up SSH x 15 IC, Cotton Pickers x 15 IC, CDD’s x 15 IC, Say the pledge. Quick count equals 16 so let’s mosey.

Mosey to the big soccer field on the left, meet in the center for Four Corners. Count off by 4’s, Each group goes to separate corners. 1’s perform Merkins x 20 IC. 2’s perform Plank Jacks x 20 IC. 3’s perform 20 LBC’s IC, 4’s perform 20 SSH IC. After each corner run back to the center with your group for 5 burpees then run to the next corner until we all had completed a cycle. Crowd pleaser.

Mosey to the Dog Park Hill. Run up the hill, touch the fence, run back down for 10 WWI sit ups. Repeat x 5. Another crowd pleaser.

Mosey to the long parking lot near the playground and find some curb. 10 Mike Tysons.

Mosey to the picnic shelter for 80 D’s. 20 Derkins, 20 (Hello) Dolly’s, 20 Dips, 20 Diamond Merkins. Repeated with 10 reps each.

Mosey back to the flag.

We talked about how life is fragile. A local family lost a 9 year old named Glenn Jackson after a long illness. I talked about how much of a fighter he was. We also talked about a fellow F3 Pax named Gremlin who passed away. Life is short. Tell those around how you feel. Don’t put off the important things. Tell others about God’s love.

Announcements: Rooster Relay is Saturday. Let Site Q’s know if you didn’t receive the newsletter in your email. It was a good read with our own Slaw telling about what F3 has done for him. Forge is a Wednesday night Bible Study/Discussion at Grits and Greens in Lowell at 6:30 p.m. with this week’s topic of forgiveness. This has been well attended the first 2 weeks but we have a large room to ourselves if we can fill it.

Prayer Requests: Glenn Jackson family, Gremlin’s family, friend of Arial openly talked about suicidal thoughts, all of our F3 brothers.

COT YHC took us out.

• Great to be back in the gloom with the guys. It’s always a pleasure to lead and the Pax really pushed the rock today. We ran around 2.5 miles with around 340 reps. It was great to have that push from everyone today. I really needed it as I am not back to 100%. Y’all know how to make an old guy feel welcome. Even got an unusually long hug by a former Nantan! I missed you too! Love seeing Tyson, Mr. Bubbles and Arial (Bridges brothers) working out together. Great to see Lil Sweet back as his work has been busy lately. Birthday boy Swimmer was getting it done today and even helped me count merkins when I was out of breath. Tool Time, Tyson and Slaw pushing the pace as usual forcing all of us to keep up! Floppy Disk must have been in a hurry to get back to the flag as he showed the famous Floppy sprint towards the end!

12 PAX posted at Midoriyama on a cold windy Thursday night! I received a bit of a challenge the night before at Forge. An unnamed PAX insinuated my Q’s weren’t that strong. So challenge accepted.

Warmup:

Don Q’s x 10ic

On your 6 for basically Don Q’s lying down x 5ic then another set of something very similar x 5ic. Your Welcome unnamed PAX!

It’s cold let’s go!

The Thang:

I got a damaged fairly weighty tire from work to keep at Midoriyama so let’s take it to our hiding spot. Each PAX numbered off. Starting with number 1 we would take turns flipping it down the road. All other PAX would run to a spot picked down the road and back then the next PAX would take over flipping. So on and so forth until we reached our destination.

Next up we hit the hill for 11’s. WWI’s at the bottom and Bobby Hurley’s at the top. NUR up the hill. Grunts and complaints started on the 2nd NUR up the hill. It was noted that the unnamed PAX was not fully stretching those WWI’s out. You vs You I guess but I felt cheated by my brother.

Mosey to the turd shack for a prison inspired workout I saw in a magazine(not while I was in prison). Partner up. P1 Wall sits while P2 does tri-dips off of P1’s knees. Do 10 each for 5 rounds.

Next P1 does a squat and P2 puts his feet on P1’s knees and does 10 derkins. Switch and do 5 rounds.

Next P1 does BTTW while P2 runs about 30 yds and back. Switch and do 5 rounds. Man that sucked!

Running low on time we headed for the turd shack near the flag.

Everyone wall sit. Starting at one end we took turns doing 10 squat jumps. If anyone gets up off the wall we start over. In hindsight I will start this at the opposite end from where I am because the wall sit really kicks in after the squat jumps.

Pledge

COT:

Announcements- Joe Davis Run this Saturday, Forge on Wednesday nights at 6:30 at Grits N Greens, The Rooster 1/20 we have 3 teams going

Prayer Request-Good news for Aerials daughter, Tooltime-Rusty has passed on, Injured PAX

Prayer

Moleskin:

Tclaps to all the PAX that came out tonight. It’s tough when the weather gets like this. Midoriyama sees the extreme’s of hot and cold but we get through it together! Good to have Wheezy out at Midoriyama! To the unnamed PAX I hope this was a decent enough workout for you!

Def Leppard reached out last week to see if I wanted a Q after the New Year, is that a real question?  Of course!!! Let me have Tuesday, the first Q at Midoriyama after the New Year.  Defib and I got in some EC but it was really to get our bodies warmed up on this frigid night.  With time approaching, I put on a new shirt that my M and 2.0 got me for Christmas…it reads “I AM THE PIZZA MAN”.   The 16 HIMs that showed for the Pizza Man delivery really liked it.  17:30 hits and it’s time to begin…it went like this:

Warm-up:

SSH X 20 IC

X-Factors X 10 IC (Definitely a crowd pleaser)

10 Burpees OYO

Now with the warm-up complete, let’s mosey.  QIC had keeping it moving on his mind but also wanted to work some hills into this delivery.  We moseyed to the asphalt hill that takes you down to the lake for Triple Nickel.   The PAX were to perform 5 burpees at the bottom of the hill and 5 WW1s at the top….rinse and repeat 5 times.  Not much mubblechatter while doing this but what the Q was pushing was that no matter what obstacles you may face in your life (Hills tonight),  you have two choices…turn the other way/choose another route or to push through it and do everything you can to make you better and make the best of the situation.  Great work by the PAX!!!  With that complete, let’s mosey back to the parking lot for Route 66.  Now that basketball season is in full swing, QIC wanted the PAX to feel the pain of Duke so Bobby Hurley’s it is.  Definitely a crowd pleaser…let’s mosey to another parking lot for 11’s.  One side of the parking lot we performed Mike Tysons  and the other side curb squats (or Tiger get ups).  Thanks to Tiger for introducing these to me during his VQ a couple weeks ago.  With time nearing, the PAX heading back to the flag for 22 for the VETS lead by Oompa.  Time!!

Great work by all the HIMs that posted today!!  Just remember that in all aspects of life you will face obstacles and the question is…will you choose a different route or face them heads up, push through, and make the best of every situation??   Hopefully with faith in the Lord and ALL the support that surrounds you; you can conquer any obstacles that you face!!!  Thanks for the opportunity to lead such a great group of HIMs!!!

Until next time Pizza Man is OOOOOOUUUUUUUTTTTT

Announcements:

Forge on Wednesday nights 6:30-7:30 @ Grits and Greens in Lowell.

Joe Davis – Jan 6th

Rooster – Jan 20th

Prayer Request:

Ariel’s daughter, Rusty and Family, PAX on IR, Glenn Jackson, and any others that I missed or weren’t mentioned

It’s starting to get pretty cold at Midoriyama in the evenings. YHC had a weinke ironed out that involved coupons (real shocker), but Omaha’d due to colder weather. The PAX must stay motivated and moving to keep from getting cold. All the discussion about the musical tastes of certain Gashouse PAX had YHC plan a musical themed weinke. As we circle up and get ready to begin, Wojo rolls in with his 2.0 Luigi. Great to meet you, little man! After a call from Madoff telling YHC he was stuck in traffic and coming in hot, we get going.

Warmup:

• SSH x 10 IC
• Imperial Walkers x 10 IC
• Grass pickers x 10 IC

The Thang:

YHC borrowed his 2.0’s bluetooth speaker for Flower by Moby (the bring Sally up, bring Sally down song).

Starting in high plank position, drop to low plank when we hear “bring Sally down” and back to high plank when we hear “bring Sally up”.  Madoff rolls in about halfway through the song. This seemed like an excellent way to start the workout. It was! All mumble chatter from Nantan- elect ToolTime was shut down about halfway through the song!

After what seemed like an eternity, the song ended and the PAX quick moseyed to the 120 yard (thanks for the correction, Madoff) soccer fields at the back of the park for a Whoopee favorite- Red Barchetta (because he really appreciates Rush, but their music still sucks). Whatever. It goes like this:

Goal line-to-goal line sprint, 100 SSH (single count) sprint back to original goal line, plank for the 6

75 yard sprint, 75 Mountain Climbers (count right leg) sprint back to goal line, plank for the 6

50 yard sprint, 50 LBC’s (single count) sprint back to the goal line, plank for the 6

25 yard sprint, 25 Mericans (single count) sprint back to goal line, plank for the 6

10 yard sprint, 10 Burpees, sprint back to goal line, plank for the 6

After a count off, another quick mosey to the small soccer field and line up at the bottom of the hill for Stairway to seven.

At the bottom of the hill, each PAX performs one Burpee, one Diamond Merican (no steps to perform incline Mericans). Run up the hill, perform one squat. Run back down the hill, rinse and repeat except increase one rep per exercise until 7 of each are complete. This was a good crowd pleaser. Wojo had Luigi off to the side showing him the moves and getting some extra cardio in. Great to see a 6 year old out there spending some quality family time with his dad! YHC predicts Luigi will be the anchor man for ANY relay race he enters as he gets older! The apple doesn’t fall far from the tree! Great work, little man!

Mosey to the playground for 3 rounds of:

5 pullups

5 Mericans

5 Burpees

After planking for the 6, Mosey back to the flag where YHC whips out the ol’ speaker and plays Flower again! Leg raises/lowers were performed instead of Mericans. After song complete, a couple minutes of Mary including:

Oompa Loompa- Cross Crunches 20 each side

Ash Pond- 100 American Hammers (single count, but brutal anyway)

Mr. Bubbles- 10 Mericans

Ariel- 20 LBC’s IC

22 for the Veterans

PLEDGE

COT:

Announcements:

• Nomads are heading to Hickory on 12/30. Freight is setting it up.
• New Year’s day convergence 1/1/18 at  the Black Knight
• Joe Davis Run 1/6/18 in Fort Mill, SC (sign up!)
• Rooster marathon relay race 1/20/18

Prayer Requests:

• Rusty (ToolTime’s M’s co-workers’ brother) his time on earth is short
• Wojo’s father-in-law
• PAX on the IR
• Our new Gashouse Leaders as the new year begins

YHC took us out in prayer.

Once again, it’s an honor to lead my brothers once again! Thank You, gentlemen! Great work and drive by all. Nobody quits. Nobody.

Don’t let the cold weather prevent you from posting with your brothers. They need you out there in the gloom. Keep pushing the rock!

Slaw

1. 17 showed at Midoriyama and the Nantan didn’t even have the Q. Well after a week of eating everthing in sight and sitting in a tree stand several days it was time to get off my rear and push a rock or something.

This is what I remember

WARM UP

SSH 15 IC

GRASS POKERS/PICKERS 15 IC

HILLBILLIES 15 IC

LBC’S 15 IC

MOSEY TO PLAYGROUND

3 SETS OF 7 PULL UPS AND 20 LBC’S

MOSEY TO PICNIC SHED

Next we did merkins 5 reps of each exercise

Incline, Decline,  Regular, we did these for a few mins

Then mosey to the dam wall for some dips and squats

20 dips IC

50 Squats

Then back to picnic shed for more merkins

This time 3 reps of wide , diamond,  regular,

Again for a few mins ,                                                                                                                                                          by this time I was really filling the burn as notice by a few pax , I knew I was going to have to change it up a bit to keep the pax working hard .

Next mosey back towards the turd shack for some shoulder work,  If I plan on defending my title at next burpeethon. I must keep training and besides who knows Whoopee may even show up for next one .

Stop on way to shack did 25 squats IC

At shack did 2 sets of 20 HIPP slappers, and 15 mike Tysons IC

Next did a few  lundges about 20 yards down and back.

Then back to flag for pledge and 22 merkins for vets

PRAYER REQUESTS.   Pizza man family,  friends of Tooltime, all those on IR, and those waiting on us to head lock into showing up # GIVE IT AWAY…

Moleskin: since the Christmas Town 5K been having some things on my mind about those that aren’t able to work out and How that things could change in my life and I would need the strength from F3 to push a different Rock if I were in that same position, or my child was in one of those chairs, thank you to those that participated in speed for need . KEEP PUSHING. …

COT:

14 showed at Midoriyama on Tuesday. I figured since we had a SFN race coming up we might as well get in some more running.

Pledge

Warmup:

I asked one PAX to give me a core principle of F3.

We did a few warmup exercises and then we started the mosey.

The Thang:

We moseyed across the road to the new loop. Stopped and done some core work while we waited on the 6. Moseyed some more. As we came to some of the fences we did lunges(forward and backward) and some bearcrawls. We also stopped a few times for more core work. During some of these stops I would call on another PAX to tell us another core principle. We made our way back across the street to the shed for stepups and dips. We moseyed back to the main drag. Starting at one end we moseyed to the other stopping at each light pole for 5 jump squats. Once complete we made our way back to the flag.

COT:

Announcements: SFN Christmas Town race, Christmas party 12/1, Convergence and OST collection 12/2. Pizza Man is collecting used shoes to donate. Be on the lookout for him.

Prayer Request and Prayer

Moleskin:

5 core principles

1. Free
2. Open to all Men
3. Held outdoors, rain or shine, hot or cold,
4. led in a rotating fashion by the men that participate
5. Must end in a COT