There was only one AO where YHC had not Q’d so it was time to remedy that situation.  I had posted many times at Midoriyama but never taken the opportunity to lead a workout here.  Luckily it worked out to be on a triple digit heat index day.  Because of this I wondered how many would show…….2 or 3?

No, this is F3 Gastonia and better yet, Midoriyama, where not only can we not count, we’re dumb enough to show up in this type of weather.

10 strong.

A little mumble chatter plus an actual legitimate disclaimer before the warm up.

Pledge

Quick in-cadence warm up as follows:

SSH X 10

Merkins X 5

Imperial Walkers X 10

Didn’t take much to get warmed up today…..in fact, it was probably completely unnecessary.

The Thang

Time for a little mosey to search out some shade.  We moseyed down toward the trail/lake parking lot to the picnic shelter for some in-cadence rep work as follows:

Dips X 15

Squats X 20 (This became a recurring theme throughout the workout)

LBC’s X 25

Derkins X 12

Step Ups X 20

This was so much fun that we rinsed & repeated one more time.

Next was a mosey and YHC decided to cut the route short due to the heat to the closest baseball field for some Pole-Pole work.  The trail was just a little more overgrown than the last time I went through there.  My apologies to the PAX…..not the best choice.  However, we had to walk briefly so maybe it was okay, except for the poison ivy.

We finally arrived on the baseball field and headed for the corner of the outfield for some pole/4 corners/Wolfpack Grinder type work.  I couldn’t come up with a good name but here’s what I think we did:

10 Merkins – Run to the first pole

20 Side Straddle Hops – Run to the next pole

30 mountain climbers – Run to the next outfield corner

40 flutter kicks – Plank for the six

That was so much fun let’s do it again in reverse order.  (I should add we had a few 10 counts thrown in due to the heat throughout our time together)

40 Flutter kicks – run to the first pole

30 mountain climbers – run to the next pole

20 side straddle hops – run to the last corner

10 merkins – Plank for the six

Dang…..still lots of time left.

Did someone ask for some squats?

15 Squats IC (I think I called 10 but Midoriyama math required 15) – run to the first pole – 20 merkins OYO – plank for the six

15 squats IC – run to the next pole – 30 mountain climbers OYO – plank for the six

15 squats IC – run to the corner – 40 flutter kicks OYO – plank for the six

Again

20 squats IC – run to the center field fence – 50 LBC’s OYO (not sure about this one) – plank for the six

Mosey back to the flag for one round of Mary.

Flutter Kicks IC X 40

One minute left…..it’s hot…….we’re done.

Anouncements.  Prayer requests.  Video name-o-rama.

It was hot and extremely humid today.  The heat index was close to 102 when we started.  I wasn’t sure what I was getting into before the workout but admit I felt better than expected in the heat.  This is a testament to F3 that an average 47 year old can go out in these conditions and run around for 45 minutes like an idiot and not get sick.  I thank all of you for pushing me over the past 2+ years.

Thanks for the water Sargento…….it was needed badly today.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

14 HIMS showed for a Pizza Man delivery.  It was my first post at Midoriyama in two weeks so DL gave me the Q and I wanted to make sure that everyone missed me.  With that being said, I knew there might be a little mubblechatter with what QIC had planned.  Pulling up to Midoriyama I was thinking this was going to be a soggy pizza delivery but then the rain subsided and it got HUMID like Midoriyama always is!!!  Well it’s 17:30 and time to begin.  Short disclaimer….

Warm-Up:

SSH x 20 IC

Don Q’s x 15 IC

Various merkins- 5 reg, 5 wide, 5 diamond, 5 right hand out front, 5 left hand out front, 5 reg (PAX really loved this!! Thanks to the Fighting Mongol)

Moroccan nightclubs for Lil Sweet’s arrival

Thang:

Enough with the warm-up…let’s mosey  to the soccer field but not before 5 burpees at the speed bump.  The PAX grabbed a spot on the bleachers for 20 dips IC.  Now that the arms are pumping partner up.  Partner 1 grab a coupon from the woods and Partner 2 plank until they return.  The PAX lined up on the sideline for some DORA 1,2,3.  The exercises were 100 merkins, 200 curls, 300 LBC’s.  While one partner was doing the exercises the other partner ran across the soccer field.  Good work men!!   Now that we have the blood flowing, the QIC wanted to get the cardio up so the PAX lined up on the sideline.  There was a lot of mubblechatter about sprints but that didn’t happen.  We burpee long jumped across the soccer field reminding the PAX about the Burpeethon on Sept. 16th.  With everyone out of breath, half of the PAX put the coupons up while the others planked.  Everyone ready?  Let’s mosey…to the hill we went for 11’s.  The PAX completed WW1’s at the bottom and squats at the top.  There was a lot of mubblechatter here and that’s when QIC explained that you have to be mentally tough.  Your body tells you that you need to stop but your mind and F3 brothers tell you to keep pushing that rock.  Good job pushing that rock!!  With about 5 minutes left it was time to mosey back to the flag.

Pledge

Announcements- Speed for Need https://www.mcadenville-christmastown.com/ct5-K.htm  Nov. 25th (Sign up NOW),  Burpeethon Sept. 16th,  JJ5k https://runsignup.com/Race/NC/Stanley/CPC5KTraining Sept. 23rd (Sign up NOW)

Prayer Request- Pockets, Chum, Glen Jackson, Canteen’s back, and the many others not mentioned

Thanks to Blart for not letting me forget to do 22 for the Vets 

It was nice to get back out to my Midoriyama brothers.  As I mentioned earlier, we all need to be more mentally tough.  No matter what stands in front of you, with the faith of the Lord and being mentally tough you can conquer anything.  Just keep that in mind when your body is hurting and your F3 brothers are yelling to keep pushing!!

Once again, thanks for the opportunity to lead this group of HIMS.  Until the next delivery Pizza Man is OOOUUUUUUTTTTTTTTTT!!!

A large crowd gathered in the sun at Midoriyama on Tuesday afternoon. Lot’s of mummblechatter was going around before the start. I figured once we got started I could knock that down a bit. We had several FNG’s so a disclaimer was given and we got to it.

Warmup:

SSH x 20ic

Don Q’s x 20ic

Pledge. Let’s mosey but not that far.

The Thang: 11’s That’s all we did!

1st parking lot-Merkins on one side and little curb dips on the other. However it was the back and forth that got everyone. Bearcrawls! I warned everyone they may need gloves. Many tough guys laughed at the idea. The asphalt there isn’t smooth and it is pretty toasty that time of day. About half way I noticed most of the crowd had modified to lunges so I called the bearcrawls off and we just ran the rest.

Somewhere in here we picked up an FNG who was with his family at the playground.

2nd parking lot-Bobby Hurley’s and CDD’s. NUR back and forth. I heard the comment that the NUR’s go well with the BH’s(mental note taken).

3rd parking lot-Monkey Humpers and Mike Tysons. Long jump or bunny hop back and forth. Quite a few PAX modified the jumps. I was a little disappointed but they tried I guess.  Shout out to Pockets who ,was next to me, continued to push himself through this one. Tooltime was on the other side of me but was very quiet except for when he was complaining or making excuses.

4th parking lot-Low on time so let’s do what we can. Burpees and Don Q’s. Lunge back and forth. We got a few rounds in before time was called. I think Slaw got in one more round than the rest of us just because he is a burpee loving weirdo.

COT:

Announcements- SFN  Race, Stanley 5K Sept. 23rd-Good fundraiser, let’s represent in the Mayor’s town. I’m sure he is already signed up! Fundraising for F3 fall expansion. Lot’s more in the nation, check out the news letter.

Namerama: Welcome FNG’s Batman(our friend from the playground, Hopefully he and his dad will come back to see us), Crabgrass, Wrong Turn, Muggsy (2.0)

Prayer Request and Prayer

Moleskin:

As I suspected the mummble  chatter was at a minimum once the workout started. We really didn’t have a lot of time since we never stopped moving. Strong work by all! I had about three more things in the wienke. I guess I’ll save those for next time.  I hope to see all of you then! Keep up the good work on the EH. I’m really impressed by these PAX continuing to bring in the FNG’s.

19 PAX posted for another hot one at Midoriyama. YHC sent a warning shot on twitter at lunch for everyone to get a good energy supply. As I came in Hot everyone was waving in excitement. It’s great to see everyone is so glad to see me coming. I wonder how many like to watch me go? No never mind I don’t want to know! Moving on!

Warmup:

SSH x 25ic

Don Q x 25ic

Let’s Mosey. We ran around to the Picnic Shelter.

The Thang:

P1 Runs down toward the lake to the other shelter and does 10 derkins. P2 stays and does 20 tri dips then runs after P1. They switch at the bottom. When P2 finishes his derkins he runs back up to catch P1. This makes one round. We did 3. That long hill really started to suck.

No time to waste let’s mosey. Inspired by Gastone’s Q Friday I decided we would not stop moving. We moseyed to the other side of the road to the new walking trail and ran a little and did exercises and so on and so forth.  Exercises consisted of burpees, hand release merkins, sumo squat jumps, bear crawls, crab walks, freddy mercury’s. Most of which we did multiple times. We ran, stopped for exercises and ran again. Some times we fellowship moseyed to catch our breath but we never stopped moving unless we were doing exercises. Everyone and I mean everyone had to push the rock on this one. All did a great job. I thought I heard Strogonoff start to cramp. Luckily Defib posted! We had 2 FNG’s and to be honest I don’t feel like this one was friendly but they handled it like champs.

COT:

Announcments-Def Leppard has the Q at Folsom Saturday, Upcoming 5K run in Stanley September 23rd, Speed for Need Christmastown run get signed up and let Tooltime know, Lot’s going on in F3 Nation keep a look  out for info in our news letter.

Prayer Request-Friend of Pockets, Tooltime and all us fathers

Moleskin:

Awesome job by all that took the DRP! To bad Oompa Loompa wasn’t there. I wonder if he went to New York to hand out with Nerdacon celebrity Floppy Disk? Welcome Hoser and Subprime!

18 PAX showed at Midoriyama on Thursday and it was hot as Haydes! We are in full blown Midoriyama summer weather now. 90+ degrees and equal amount humidity. Of course this is not enough to keep these men away so we went at it.

Warmup:

SSH x 15ic

Don Q x 10ic

Hillbillies x 10ic

The Thang:

Mosey across to hill #1-Joe Hendricks up and back down. Crabwalk backwards up and back down.

Mosey to hill #2-Clock merkins. Knowing we usually struggle with which way we are facing YHC made it very clear where 12 o’clock was and then screwed up right off the bat! Your welcome.

Mosey across the park to hill #3-Jacob’s Ladder-nur up the hill, do a burpee and run back down. Do this 7 times and add a burpee each time. This seemed to be a crowd favorite.

Mosey towards the dog park to hill #4-Triple Nickel with squats at the top and WWI’s at the bottom.

Tunnel of love x 2

Mosey back towards the flag. Stopped off in the parking lot for King of Hearts-Suicides across and back in regular, karaoke, and backward style.

Mosey back to the flag.

COT:

Pledge

22 for the Vets. Thanks Powerball for the reminder and the lead.

Announcements- Speed for Need get signed up!, Advisory meeting coming up at Cavendish Brewery. Come out and help lead!

Namerama-Welcome FNG Ten Minute

Prayer Request- Coach K and family, Other Families dealing with lose.

Moleskin:

YHC talked about the purpose of F3 and building male leadership. This starts in the workout group with taking on the Q and expands from there. When you build confidence as a leader at the workout you take that home with you to lead your family as God intended. Then from there you start to pour that out into your community(we are seeing some great examples of that all over F3). You may think that one person doing that cannot make an impact but we as a group do! The impact we have on others is the same starfish model as our workouts. Midoriyama was 3 guys working out for 7 months unofficially and today there was 18 in horrible heat. We can have that same impact on our community. We cannot afford too sit around and complain about things and not do something about them. Continue to build each other up men and let’s make an impact!

With a nice cool start to the summer; 12 strong HIM showed at Midoriyama on a beautiful day in June for another afternoon beat down. Trying to always plan a perfect workout, I just hope each PAX will receive a blessing and go home a better man.

Warmups.

Goofballs x 10

Moroccan Nightclubs x 10

Cherry Pickers x 10

Pledge

5 Burpees OYO

Lets Mosey toward the Picnic tables. Stop at each light pole and do a Burpee. Do 1 at light pole 1 and 2 at light pol 2 and 3 at 3 and so on. There was 7 light poles so that’s about 28 Burpees if your counting.

At the picnic tables we did 10 of each

Dips

Merkins

Step Ups 10 each leg

So I was looking at the map and noticed a pond and some docks so we moseyed toward the docks. I just didn’t know there was a big hill leading down to the docks. We stopped at the volleyball pit where Slaw was begging to get sandy but we stayed out of there for the moment. We did 4 exercises and then ran up the hill and back down. We did these for 15 min.

LBC x 20

American Hammer x 20

Flutter Kicks x 20

Crunchy Frogs x 10

As everyone was catching their breath I briefly discussed Sacrifice. How each man should sacrifice for their family and marriage, most of all for God. After Slaw and Ooompa  got in some EC in the sand box while the rest of us noted that they are truly idiots. After the belly ache from watching those two crazy guys we then moseyed back up the hill to the picnic table.

Dips x 30

Merkins x 30

Step Ups x 30  15 each leg

Mosey back to the shovel flag doing a squat at each light pole adding another squat at the next pole. At the parking lot we started some 11s. Monkey Humpers and WW2. We didn’t complete all of this because of time, but we got through a good bit.

COT

Announcements.

Tolkien will be at the Yank on 6/1/2017

Nomads going to the patriot, Clown car is meeting at Eastridge Mall at 6:00

Prayer Request

T-Square and family

Cheech’s family and the driver involved

With every workout I’ve tried  to better myself and push myself to be stronger and endure more pain so that I can be a better man than the workout or the day before. I recently learned that in 2016, 90,000 Christians were killed for their faith alone. That’s one brother or sister in Christ every 6 min. We are all human and do not deserve Gods enduring love. But he has given it to us, all we need to do is humble ourselves and reach out for him. I love you brothers and cant wait to see you in the gloom.

This is called the wifferdill workout and BB because there was no real plan for this Thursday YHC just wanted to Q! so YHC wifferdilling it!

Warm-up:

None! It’s warm enough

Pledge

The Thang:

Started with a mosey around the Ball fields we would stop every once in a while and do while waiting on the 6.

Flutter Kicks

Squats

Al Gores

We continued our mosey around the lake loop and ended up at my favorite place Hamburger Hill!!! We did flutter kicks while waiting on the 6 Recover…at that point YHC told the newer PAX the name of the hill and Slaw explained it was named this because your legs feel like hamburgers when you’re done sprinting it!

We then proceeded to sprint down and back YHC called for 2 x”s however Blart being the masochist that he is wanted a third shot at it! Who was YHC to deny him the suffering…..Oompa Loompa at this point was dealing with a kidney stone and yet he soldiered on and suffered well….WOJO all I have to say is whoa! You’re freaking fast up and down that hill brother! Def Leppard YHC thinks was suffering from oxygen deprivation because he kept wanting to show us the “little Leppard!”  Ash Pond Was dealing with a very knotted up Hammy so he dropped to his 6 and did flutters!!! You know skinny guys and abs! Sidecar was pushing himself the entire time and didn’t let up! You’re pushing that rock brother and getting better! And Pockets! So proud of you brother you pushed yourself tonight and have continued to since you’ve been out here!

After the hill sprint we moseyed back to the flag where we circled up and did some Ab work (you’re surprised right!)

25 V-up/Roll Ups

25 oblique V-Ups right then left

Then YHC looked over at Slaw and saw that twinkle in his ey he knew it was coming just for him

5 Burpees OYO

At this time YHC took the time to talk about suffering out in the gloom together….yes YHC is nuts….yes we all are….Yes YHC wants to push you and himself to the limits …but why? for one purpose to suffer together  because when we suffer together we form life long bonds that will not happen any other way! We suffered well today proud of all of you men! We are strengthening  ourselves so that we can be the men God has called us to be so that we will have the endurance to do the things that our families , brothers communities need us to do!

Namorama

COT

Prayers for spiritual healing, emotional healing and physical healing, for Cheech’s family and for T-Square and his family

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