Tag: Old School (Page 5 of 5)

4 PAX posted at Old School on Saturday.  Some may have been scared away by my picture of blocks I posted on Slack.

Warmup: Nope

The Thang:

I converted some workouts from the Heavy Drop Training Boudin and I did a few months back to be done with blocks instead of rucks and sandbags. We did an upper body and most of a core workout.  This is how it went.

hand release merkins- 4 sets x 30seconds with 30s rest between each

curls-3 x 15 reps with 30s rest

Rollers(google ruck rollers)-4 x 10r ic w/90s rest

Bent row-3 x 15r with 60s rest

High pulls-4 x 15r with 60s rest

Merkins-2 x 2 minute rounds with 90s rest

Butterfly situps-3 x 30s with 30 s rest

4 ct Freddy Mercury’s-3 x 20r with 30s rest

4 ct back scratcher(block on your stomach)-3 x 10r with 30s rest

Block to toe lever(v-up holding your block in the air)-3 x 20r with 60 s rest

WW2 situp-2 x 2 minute rounds with 90s rest

COT:

Announcements-service project items, Murph on Monday, bike ride from ingles at 7 on Monday.

Prayer Request-Pappy and family, SA and family,

Moleskin:

Just looking to share some of the HDT with the guys this morning. Apparently Short Sale thought we would be going somewhere and had his watch on run or something because it only showed 3 seconds of work on Strava. If you are looking for something to change things up I highly recommend it. It’s a great 6 week training program with various options. I got faster and stronger over the course of the program. I went in looking for strength gains and ended up setting multiple run PR’s. Look up Cleveland area rucking crew and heavy drop training.

6 Pax came out to Old School for what YHC tried to make a decent beatdown! Nice work

Pledge

Warm-Up:  10 IC: Toy Soldiers, Gravel Pickers, Peter Parkers

Thang:

Route 66 with Burpees at each pole 

To get back to the park: Catch Me If You Can: NUR with 5 Imperial Squat Walkers

Dora on wall-Partner run in any direction

100 Incline Merkins

200 Step Ups

300 Dips

Hindenburg BLIMP: on the field track

Round 1: 10 Burpees

Round 2: 20 LBFC’s 

Round 3: 30 Imperial Walkers

Round 4: 40 Merkins

Round 5: 50 Plank Jacks

We had to modify this one for time, so we left of the (s) SSH. Nice work guys!

Glad to have Blart come out in the midst of DORA to make even teams. A little tardy perhaps? Regardless, it was great to have him! 

I hope this was enough of an upper body workout for Wirenut!

Purple Haze rode 8 miles before the workout; Freight rucked for about 10 after the workout.

Sister Act pushed me again! I feel like it’s been awhile since I’ve worked out with him.

Seems like I heard a little crumbling as SA and I were working through the BLIMP, and I thought Freight was going to knock me out when I called Burpees again. Could YHC possibly have ‘achieved’  “Canoe” status?

Word:

Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness (loyalty,  unwavering, single-mindedness, devotion). And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. James 1:2‭-‬4 ESV

“The ultimate goal, however, is not steadfastness, but what it (steadfastness) produces: it proves our faith, polished our graces. It shows that trust in Christ is.. a joyful reliance on the Savior who proves Himself to us in all circumstances.” Sinclair Ferguson 

Requests:

Big Pappy and family

Turtleman

SA and family

YHC took us out.

Thanks for the opportunity to lead and serve!

Seuss

7 HIMs were there for YHC’s inaugural Q at Old School for some work near the old school. Here’s what happened…

Pledge of Allegiance

Disclaimer- No FNGs, do what I say

Warmup – Goofballs IC, Don Quixotes IC, patented Right Over Left IC

There was a dude and a couple ladies getting ready to do some stuff near us so we moseyed around the track. Stop just short of a full lap and head onto the field. Omaha! The field was super dewey so get back on the track. Line up and do suicides to the first light pole, then the second, then all the way around the track to where we started. Good for getting the heart pumping!

Mosey toward the historic courthouse, stopping at Pizza Man’s for the obligatory Monkey Humpers, and stop at the entrance to the circle drive at the courthouse.

The Thang – Half Moon Action

Lunge walk the semicircle, do 10 Merkins at the end, bearcrawl the sidewalk then 20 LBCs. Just before we started we noticed the dude and ladies had driven down to the courthouse too. More on this later.

Next round, Karaoke the semicircle and lunge walk the sidewalk with merkins and LCBs as before.

This round Karaoke the other way and bearcrawl the sidewalk with more merkins and LBCs.

This time Skip the semicircle and regular walk the sidewalk. Merkins and LBCs.

Nur the semi, lungewalk the sidewalk. Merkins and LBCs.

This time run to the stairs, bearcrawl up and then down the stairs, sprint the sidewalk with Merkins and LBCs.

Last time, lunge walk halfway, bearcrawl halfway. Sprint the sidewalk with merkins and LBCs.

Slow mosey toward the Sammy’s side of the square for the best exercise for the location.

The Squerken – Partner up, Partner 1 gets in plank position while Partner 2 holds his ankle and waist level. In tandem, #1 does 10 merkins as #2 does squats. It was nasty. So nasty a few unnamed PAX refused to do the exercise.

Mosey back toward the start, stopping at Pizza’s again for more Monkey Humpers, this time with he, Tool Time and another guy back from their run. As we approached the starting place we got passed by the dude and his ladies again. Later the guys would EH him as required.

Back at the start we partnered up for the Dora 1, 2. Do 100 WWI situps and 200 CDD’s. Partner 2 runs around the median.

We had a few minutes left to do exercises each starting with the letters L-I-V-E-R-M-U-S-H. Yes, YHC made up this routine from scratch and it was full of crap but that’s ok, so is the real livermush. Time’s up! Thanks for the opportunity to lead men.

Prayer Requests – Sister Act’s family, Turtleman

Announcements – Ruck stuff, Need a replacement runner for the Bourbon Chase Relay in October. It’s the best relay YHC has done, definitely worth anyone’s time!

You ever have one of those “themes” that keeps running through your head but you don’t know why…  enter Get a Grip!  For a week or better I was having thoughts of how so many things tend to grip us in life.  The pandemic, sickness, job woes, tragedy,  you name it, we hear them at the end of every workout during the COT.  So that got me thinking how could I tie my Q w/ grip.  I searched the NIV and found 11 references to the word grip in the bible.  Nearly all dealt with how someone was “gripped” or “locked” in fear over something.  I remembered having a bunch of small brick pavers that were the perfect size to “grip” during the workout so after a short warm up we all grabbed 2 blocks and got busy.  The day was also the first of May (5/1/21) so each exercise followed this pattern as well.  Remember, as I pointed out at the end of the workout, when something has a grip on you always remember that God has got an even tighter grip on us and will never let go!

• Warm Up (all x5 IC):
  • Moroccan Nightclubs
  • Toy Soldiers
  • Gravel Pickers
  • Imperial Walker Squats (well kind of)
  • Lunges
• The Thang (all w/ blocks):
  • Mosey around the track stopping at each corner for (5 SSH, 1 Burpee, 21 LBCs)
  • Mosey to wall at FUMC Dallas (across from the FD) for 3 rounds of  5 Dips IC, 1 Burpee, 21 step-ups (count one side only)
  • Mosey to Courthouse steps for OYO 5 calf raises, 1 step up, x 21
  • Ball Joint felt the need for a few more burpees so we obliged him
  • Mosey back to front steps of FUMC for a killer round of 5 deep sea divers, 21 shoulder taps, 1 step up (did I mention we still had blocks)
  • Mosey back around the corner to the wall to rinse and repeat
  • AGAIN, Ball Joint felt the need for some more burpees
  • Mosey back to the track to rinse and repeat
  • 11s longways in the parking lot (AHs count 1 side and Merkins)
  • Quick round of Mary to finish up
  • With a few minutes to spare YHC shared some statements on “Getting a Grip” on the things in your life (see below)
  • Pledge / COT
•  Announcements:
  • May service items (travel size toothpaste & tooth brushes) Possible F3 member going to donate all (TBD)?
  • Question:  Can you just donate $$$
  • Round Up 50 miler (Friday evening to Saturday evening) Labor Day weekend with a group of guys from Fort Bragg.  $$ will go to a foundation called Not Alone
  • F3 Dads get w/ Mayor if interested
• Prayer Requests:
  • Hacksaw / SA / Nollie / Turtleman / guys with new jobs / GrowRuck participants / PM’s niece moving back into Dad’s old house and coming up on 2 year anniversary of loss / Curtis @ Time Out
  • YHC prayed us out

GET a GRIP: (I wasn’t sure how to attach in this format)

1. Get A Grip On Your Sleep
   “You know you’re in love when you can’t fall asleep because
   reality is finally better than your dreams.” — Dr. Seuss
2. Get A Grip On Your Body
   “Be careful about reading health books. Some fine day you’ll die of
   a misprint.” — Markus Herz
   We’re obsessed with looking fit and tanned and having all the
   latest gadgets, yet on most days, we sit more than we sleep. Don’t
   overcomplicate health. It doesn’t always have to be 10,000
   steps. Ten more than yesterday will do.
3. Get A Grip On Your Mind
   “I will not let anyone walk through my mind with their dirty feet.” —
   Mahatma Gandhi
4. Get A Grip On Your Words
   “Words are, of course, the most powerful drug used by mankind.”
   — Rudyard Kipling
   Better thoughts lead to better words. What you say shapes who
   you are. In fact, how you experience the world is in large part
   defined by how you describe that experience.5. Get A Grip On Your Food
   “Let thy food be thy medicine.” — Hippocrates
   What comes out of your mouth can only be as good as what
   you put in. We are what we eat, so let’s eat less of what we don’t
   want to be. Drink water, wait minutes before you have seconds,
   delay the dessert and when you’re 80% full, tune in. Do you really
   need more?
5. Get A Grip On Your Finances
   “If you want to change the fruits, you will first have to change the
   roots.” — T. Harv Eker
6. Get A Grip On Your Job
   “Transferring your passion to your job is far easier than finding a
   job that happens to match your passion.” — Seth Godin
   In Grit: The Power of Passion and Perseverance, Angela
   Duckworth shares the story of the three bricklayers:
   When asked, “What are you doing?” the first bricklayer replied:
   “I’m laying bricks.” The second bricklayer answered: “I’m putting
   up a wall.” The third bricklayer responded, with pride in his voice:
   “I’m building a cathedral.”
   The biggest barriers between a job, a career and a calling are
   made of perspective. No matter what you do, how you choose to
   do it is up to you.8. Get A Grip On Your Attention
   “To live is the rarest thing in the world. Most people exist, that is
   all.” — Oscar Wilde
   So look up from your phone, shut down that display, take in
   your surroundings, make the most of today.
7. Get A Grip On Your Possessions
   “Perfection is achieved, not when there is nothing more to add, but
   when there is nothing left to take away.” — Antoine de SaintExupéry
8. Get A Grip On Your Time
   “Half our time is spent trying to find something to do with the time
   we have rushed through life trying to save.” — Will Rogers
   If it won’t matter a week, a month or a year from now, is it
   really worth doing?
9. Get A Grip On Your Relationships
   “No one can make you feel inferior without your consent.” —
   Eleanor Roosevelt
   The best thing you can do for the world and to anger your
   enemies is to be nothing like them. There might indeed be toxic
   people in your life, but they don’t come with an obligation to
   engage with them.12. Get A Grip On Your Happiness
   “For every minute you are angry you lose sixty seconds of
   happiness.” — Ralph Waldo Emerson
   We confuse pleasure and happiness when in reality, it’s not
   about glass half full vs. glass half empty, but about what you
   choose to see when you look at the glass.
10. Get A Grip On Your Life
    “There are only two days in the year that nothing can be done.
    One is called Yesterday and the other is called Tomorrow.” —
    Dalai Lama
    All of these are different variations of saying: one small step taken
    today is better than a large step left to be taken tomorrow.
    The world truly is small. We all live in the same place and it’s
    called the present. All you have is today. The question that
    remains is:
    Will you choose to make it matter?
    Come To Grips
    I hope this makes you get to grips with how much of your grip you
    can get back. You have a lot more control than you think.
    “You have power over your mind — not outside events. Realize
    this, and you will find strength.” — Marcus Aurelius

7 answered the call to move the rock at Old School, our newest AO, this morning. 2 started a little early with 3.5 miles of EC. Def Leppard rolled in last dressed in his outside snuggie gear. This is how it went from there.

The Warmup:

SSH x 5 ic

Moroccan nightclubs

Arm Circles forward and backward

Merkins x 5 ic

LBCs x 10 ic

The Thang:

This was easily explained and understood by most everyone but sleepy who struck a nerve early. I even had it all written down on a piece of paper for everyone to see. I set a timer to go off every minute. We would start doing an exercise and when the timer went of we’d do 3 burpees EMOM. Then go back to doing our exercise until completing the number given. You might remember something like this from the iron pax challenge. There were 7 exercises and we were to do 100 reps of each. After we completed an exercise we would run a lap. Remember every time you hear the beep do three burpees. It looked like this.

100 SSH

run a lap

100 hand release merkins

run a lap

100 Bonnie Blairs-count each leg

run a lap

100 Dying Cochroaches-count 1 side

run a lap

100 CDDs

run a lap

100 squats

run a lap

100 Mtn Climbers-count one leg

run a lap

Now how fast you did this determined how many burpees you did. Of course Dr Seuss chewed this one up and spit it out setting a blistering pace. Sleepy made a few more comments that struck a nerve again and due to some frustrations at work I may have snapped and said something really nasty. I apologized several times to him and the group but to fully repent he made me buy his breakfast. All and all the timer made it to set 47. We figured if it went off at least once while you were running and you ran 7 laps then you would have down 40 sets of 3 burpees. That’s 120, so that you don’t have to get out your calculator. You’re welcome. We were close enough so I called time. A few went and ran another tenth through the parking lot to round out to 2 miles.

COT:

Announcements-not much going on after the PT test today, one more week of collecting this months service project items, individual tissues and hand wipes, give those to Boke, Sargento and YHC.

Prayer Request-SA’s daughter, Turtleman

Moleskin:

This was a good one and everyone was pushing hard this morning. It got real when we hit those HR merkins. It was good to see Watts up this morning. Blart said he was meeting us for breakfast but didn’t show. Judging by the 30 yard walking fart he passed when he got out of the truck this morning I’d say I now why. Thanks again to everyone that joined me this morning. Good group of guys.

8 Pax circle up to get started at the newest AO in the region. Blart rolls in late to make it 9.
Warm Up: SSH x 15, Cotton Pickers x 12, Imperial Walkers/Hillbillies x 15 or something like that.
Mosey towards the upper road at Carr Elementary and circle up for 15 Merkins IC called by Broke, 15 LBC’s IC called by Freight, 15 Squats IC called by Squat Master Slaw, 15 CDD’s IC called by Mayor.
Mosey around the back of the ball fields to the other side of the school near the road and repeat the 4 exercises x 15 IC.
Mosey back up the road and turn right to go to the front of the Methodist church and repeat the 4 exercises x 15 IC.
Mosey up the street to the entrance of the Dallas Courthouse for a different routine.
11’s starting with 10 Plank Jacks moseying to the courthouse and up the “not up to code” steps up and down to the other entrance for 1 Hillbilly. Then back across the steps to the other entrance for 9 and 2 and so on until back to 1 and 10. This was very difficult and a crowd favorite.
Mosey back the long way past the Country Kitchen as we noticed a few bearded, truck driving Pax after the Folsom beat down and back to the Parking lot. Time for one last round of the 4 exercises x 15 IC.
Pledge.
I talked about Proverbs 17:22 A cheerful heart is good medicine, but a crushed spirit dries up the bones. As we get older, we can easily lose our cheerfulness and fun (if we ever had it). Try to keep a fun spirit and posting at F3 workouts is a great way to do that. The F3 Pax are always good to help keep us cheerful and talk a little smack.

Now, time to name the new AO. Yellow Jackets, Water Tower, Phat Ricky and Old School were the contenders. I was partial to Phat Ricky but OLD SCHOOL was selected. It is nice to have another Saturday option in F3 Gastonia and I believe it will do well so give it a try if you can.

Announcements:
LMS 5K next Friday, April 16th at 6:00 p.m.
Convergence next Saturday April 17th at 7:00 a.m. at The Bulldog (W.A. Bess Elementary).
PT Test on April 24th.

Prayer Requests: Robert Shook, James Lewis family, Sister Act, others I may have missed. Blart took us out.

The numbers were a little light, but that was expected. Folsom is a PAX favorite and when the Rock and Roll Express have the Q it’s gonna draw a crowd. Nonetheless, 4 PAX came out to Cloninger Park this morning and put in a little work. All were seasoned vets and after the pledge and a quick warmup we got after after it.

Here’s what we did…..WERK!

Announcements

F3 Dad’s AO Cleanup next Saturday at 10am

Convergence 4/17 at Bulldog

PT test 4/24 at Gashouse

New items posted for Service Project, check Slack

April 1st F Challenge

Prayer Request

Pappy and family

SA and family

James Goudelock

PAX traveling

True meaning of Easter

Thanks to Def Leppard for presenting me with the “official” Gashouse Respect items; Respect tshirt and Werthers! Enjoyed the time this morning with 3 true HIM’s.

YHC took us out.

I’m Broke

13 PAX for the most part posted to the new AO in Dallas this morning. I say for the most part because two batflippers started at Folsom then ran over to meet us about 20 minutes in to it. Roundup and Dr Seuss got their credit in the Folsom BB so I’m just mentioning them here. I think Seuss thought he found another way to climb the posting leader board but not on my watch.

Warmup:

We did some stuff you know the regular type stuff

Lets mosey!

The Thang:

Over to the court house square to get things started. Do 20 merkins and run to the next corner. 20 more and go to the next corner except this time bear crawl the arch driveway of the courthouse. We made our way around the square hitting all four corners.

At the corner of Gaston and Main. Run to Maple st doing 10 Freddy Mercury’s at each intersection and run back. Go to Maple st again but do 20 lbc’s at each intersection and stay this time instead of running back.

Mosey to Pine st and do 1 burpee at each pole.

Mosey over to Church st.

From the corner of Pine st and Church st mosey to Gaston st and do 1 burpee at each  intersection and 5 jump squats at each pole on the right(it was a lot of poles)

Down to Holland st where the birthday girl(Mrs Pizza Man) lives for a triple nickel. We switched it up a little for the birthday. 1 burpee at the bottom, 5 plank jacks at the top, and 5 monkey humpers each time you pass her driveway. Facing away from the house of course. We even sang happy birthday as we ran up and down. Golddigger stopped off for some pullups on PM’s bar.

Mosey over to the intersection of Oakland and Main for some Dora. 100 CDD’s, 150, LBC’s, and 200 Flutter kicks. Partner has to run in a different direction each time to the next stop sign.

A few minutes to go so we used the parallel parking  spots on the street. Bear crawl one then lunge one, rinse and repeat for the block.

Pledge on the corner. There were about 6 flags in eye sight from one corner(patriots point).

COT:

Announcements: April 17th convergence at Bulldog, April 24th PT test, Cup and sock collection until the 31st

Namerama: FNG that works with Mayor. It was said he was like the Kamala to his Biden sooooo he is now Kamala!

Prayer Request: Gumby’s mom

Moleskin:

Great turnout at both Folsom and the new AO. All together over 30 posted! Keep it up guy’s! We can be super spreaders in the D.