Fitness, Fellowship, Faith
Better late than never, right?
Warm up:
Peter Parker x 20 IC
Imperial Walkers x 20 IC
Copperhead Squats x 20 IC
Mosey to the back of the school
11’s Mountain Climbers and Merkins
Mosey to the tables
Dips, Step Ups and LBC’s
x 10
x 20
x20
Calf Raises
Mosey to the front of the school
Four Corners Forward
Corner 1 – 5 Burpees
Corner 2 – 10 Merkins
Corner 3 – 20 Squats
Corner 4 – 40 Flutter Kicks
Four Corners Backwards
Escalator Four Corners
TIME
13 men at The Storm on 6/2. Went like this:
Warm-up:
10 Burpees
The Thang:
Mosey to the roundabout in front of school. Exercise called here is a WOD called DEE!!
4 Rounds
40 Squats
30 Hand Release Merkins
20 Burpees
400 meter run
Perform the 3 exercises, then run up the hill to the roundabout on main road. That is one round. Perform the exercises again, run down the hill to school to complete round two. Do the exercises and the up and back down to complete the 4 rounds. This wasn’t easy, especially with that dang hill. Good work men.
Next mosey to school. Here we did 2 rounds of:
10 Hip Slappers (IC)
10 Dips (IC)
10 Derkins (IC)
With some time remaining line up facing the parking lot for some Dirty 11’s. Start out with 10 Big Boys, run to other side of parking lot for 1 Imperial Walker Squats. Run back to start for 9 Big Boys then 2 IW Squats and so on. Only catch is stopping each time you pass the halfway mark and do 2 Burpees. We got about half of this workout complete before we ran out of time. Mosey back to the flag! Time!!!!
Announcements
Prayer reqo
Nameorama
Appreciate the chance to lead today!!
Sister Act
YHC was having trouble for some reason designing a routine for the gloom of this morning.
It wasn’t fancy, it wasn’t pretty, but everyone got there money’s worth…. maybe.
0530 arrives with 9 joining YHC.
No FNGs, so a brief disclaimer, which lead to The Pledge of Allegiance.
Appetizer:
20 SSH IC
10 Merkins OYO
20 LBCs OYO
Main Dish:
To start, we did a lap around the edge of the main parking lots. This lap included moseying, nurring, karaoking, skipping, side steps and 5 burpees for a train, with the destination being the lower parking lot near the stadium.
At the parking lot, partner up for some Dora.
P1 does the exercise, P2 mosey around the loop. Flapjack.
Exercises:
100 HRMs
200 Squats
300 Flutters (Count 1 Right Leg only)
400 Air Presses.
From here a meander turned into a mosey to the school for some 11’s.
Dips at one end, Calf Raises at the other. The catch being, each direction, a different form of locomotion had to be used. (meander, nur, mosey, bear crawl, skip, karaoke, high knee, toy soldier, etc)
This had to be cut short for time.
Prayer Requests were voiced and Top Hat took us out.
Termite has next week…
SYITG!
Watts Up Powering Down
No storm at the Storm this morning as 9 Pax came out ready to work. YHC had a plan for rain or no rain. It didn’t rain..an answer to prayer.
Warm-Up: Cotton Pickers, SSH
Mosey to front of school for ALARM (Arm, Leg, Ab, R, M):
From the Exicon: An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin). Notice the A, L, A exercises don’t have to begin with the letters A,L,A..just to clarify to pax who thought otherwise. Better I provide the clarification; you don’t want Freight on ya about it. He knows his Exicon front and back. Believe me, I know..yikes!
ALARM 1:
A-5 Burpees
L-10 Lunge
A-15 LBC
R-20 Rocky Balboas
M-25 Merkins
ALARM 2:
A-5 DIPS
L-10 Monkey Humpers
A-15 Big Boys
R-20 Russian Twists
M-25 Mt Climbers
ALARM 3:
A-5 Derkins
L-10 Step ups
A-15 Crunchy Frogs
R-20 Reverse Crunch
M-25 Monkey Crunches
Mosey to parking lot for:
Escalator/De-escalator:
At each pole:
10 CDD
10,20 Squats
10,20,30 LBC
10,20,30,40 Plank Jacks
10,20,30,40,50 Flutters
50,40,30,20,10 Flutters
40,30,20,10 Plank Jacks
30,20,10 LBC
20,10 Squats
10 CDD
Doras around lot beside bleachers:
One Pax runs, then switch until 100 Merkins
One Pax runs, then switch until 200 LBCs.
One Pax runs, then switch until Calf Raises until 300 Calf Raises
Elevens:
Mike Tyson’s/Star Jacks
Mary: Sargento called an “A” exercise: Alternating Shoulder Taps
SA sneaked in some Burpees
Word: Tozer.. Knowledge of the Holy “God never changes moods or cools off in His affections or loses enthusiasm “..”no unsuspected weakness in our characters can come to light to turn God away from us, since He knew us utterly before we knew Him and called us to Himself in the full knowledge of everything that was against us.”
Announcements:
Ville to Ville
Breaker’s son’s wedding
Prayer:
Sister Act’s family
Clavin’s wife
Pledge
Name-o-rama
Dirt took us out.
So ends my three-day Q streak. No talk of hair today, but the welcome breeze was duly noted, as was an alleged Q fail;)
Thankful for you guys!
Seuss
Stone Cold brought an FNG to the Storm on 5/12/20. Way to go Stone Cold! Welcome Jeremy Russel who has been dubbed Cinderella!
Disclaimer and social distance PSA
Warm Up
Seal Jacks x 30 IC
Abe Vigoda x 10 IC
Imperial Squat Walker x 11 IC
It was Deja Vu with Individual Dora at the Storm this week. Mosey in a figure eight pattern stopping at 10 locations for the called exercise. Then mosey around the soccer field back to the start. The exercises were:
Merkins x 10
Lunges x 20 (10 ea leg) or Squats x 20
LBC’s x 30.
5 Burpees (at four locations)
Total of 100 merkins, 200 Lunges/Squats, 300 LBC’s, and 20 Burpees for each PAX!
Had about two minutes left for some Mary.
Thanks to Watts Up for keeping time for me and Breaker Breaker for remembering the pledge.
COT
Dirt
YHC wasn’t sure how many would show given the state of the weather and the world. But was encouraged when Doodles mentioned on Slack bringing two Kotters (due to school). That meant at least 4…
YHC arrived Dirt doing EC. Dry Rub and Headcase were cocooned in their vehicles.
0530 hits to find 6 assembled with YHC,
We knocked out The Pledge before beginning warmup.
It would take far too long to describe what we did for the first part of warmup. It was something YHC found on the internet, described as a way to stretch/warm all muscle groups. Whether it did or not, you will have to ask the attendees. After that we did MNC IC x 10.
After a circuitous route around the parking lot, we ended up at the side of the school.
49’s (just like 11’s, but you total 49 and count by 7’s) with Mountain Climbers on one end and Crab Hip Thrusters aka Peter Pushers on the other.
A slow meander/10 count to the front of the school.
Now its time to get some PT work in:
But this is 49er day, so…
With a few minutes to spare, YHC throws out a trivia question…
Given today is St. Patrick’s Day and you are supposed to wear Green, what color was St. Patrick’s Day originally associated with? Dirt and Doodles thew out Red and Dry Rub said Blue. The group ultimately decided on Red. 9 Burpees for getting it wrong (4 if they had gotten it right). The answer is Blue. (BTW, there is no explanation as to why it was originally Blue.)
And that is Time!
We meandered back to the Flag.
Dirt took us out in prayer
Moleskin:
Today is my 18262 day in this world or 1 day short of 50 years. Thus the theme of today’s workout – my last day as a 49er, You can join me tomorrow at The Labyrinth (aka Snoballs aka The Black Knight aka Martha’s House) for a “Respect”able Q. EC begins at 0500.
Thanks to all the men of F3. You continue to push, pull and inspire.
In these dark times, look to the Lord. This trial we are going through is meant to draw us close to Him and teach us to rely on Him. From The Sword this week:
Isaiah 26:4
Trust in the Lord forever, for the Lord God is an everlasting ROCK.
Until tomorrow
Watts Up powering down.
Planned for a downpour of rain and the sky parted during the work out time. But we stayed under the overhang most of the time. Started with a mosey then did some imperial walkers, side shuttle hoppin, Don Qs, and Moroccan night clubs.
Workout: Deck of cards – Pax calls out the exercise based on category. We took a lap around the parking lot after 2 rounds.
Spades – Wall Sits
Heart- Arms
Diamonds- Abs
Clubs- Legs
Announcements: Be on the look out for an announcement regard the 5 year anniversary convergence
Prayer Requests: Students at Stuart Cramer, Allen Tate, guys not seen in awhile
COT and the rain starts back.
11 men came for a rainy morning at The Storm. Since I got them all wet last time I lead, I decided to give in and let them stay dry under the cat walk. I went with the 45 exercises in 45 minutes. inspired by our friend Ashepond. Here is the list of our workout. we did modify one time and ran down the parking lot and back when the rain had quit.
SSH
Merkins
LBC
Hillbillies
CDD
Big Boys
Toy Soldiers
Nolan Ryans
American Hammers
Squats
Wide Arm Merkins
Dying Cockroaches
Lunges
Diamond
Pretzel Crunch
Imperial walkers
Low Plank
Crunchy Frogs
Rocky Balboas
Burpees
OverHead Claps
Freddie Mercury’s
Skater Squats
Don Q
V-up Roll-ups
Tiger Squats
Dips on the curb
Oblique sit ups
Grass Pokers
Mnt Climbers
Flutter Kicks
Butt Kickers
Peter Parker’s
Hold feet up 6 inches
High Knees
Parker Peters
Bobby Hurleys
Calf Raises
High Plank
Burpees
Moroccan Night Clubs
1 Leg Deadlifts
Wall sit
Incline Merkins
Decline Merkins
Burpees
annoucements:
Convergence coming up.
Prayer request for those struggling with mental health. Breaker Breakers in laws.
Prayer works men!! keep in the word and build your faith!!!!
9 men showed at The Storm this morning. The rain held off, nice morning to put in some work. No fng, time to start.
Warm-up:
10 Burpees
The Thang:
Short mosey to the roundabout in front of the school. Exercise called here is the Rack and Stack. The bottom roundabout and top roundabout at the main road is where this exercise is performed.
Run to top for 10 Burpees
Run down for 10 Burpees
Back to top for 20 Jump Lunges
Back down for 10 Burpees, 20 Jump Lunges
Top for 30 Merkins
Bottom for 10 Burpees, 20 Jump Lunges, 30 Merkins
Top 40 Big Boys
Bottom for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys
Top for 50 Squats
Bottom to finish this exercise perform 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys, 50 squats
With time running low, short mosey to the school. Here we were able to get in one round of:
10 Hip Slappers (ic)
10 Dips (ic)
10 Derkins (ic)
Mosey back to flag. Finish out with 10 Burpees. Time!
Announcements:
3/21 5yr Anniversary Convergence
4/4 Community Foundation Run Speed For Need
4/4 Black Diamond workout Location TBD
Prayer request:
Anchorman career decision, injured pax
Nameorama
Honor to lead today men! Nice work!
Sister Act
16 hard chargers got in some work on a mild February morning around 47 degrees. Q coming in hot so let’s go. NO FNG’s. Warmup: Seal Jacks x 15 IC, Low Slow Squats x 15 IC, MNC’s x 15 IC, Imperial Walkers x 15 IC, Pledge.
Mosey to a well-lit area at the back of the parking lot. Circle up for…
Dirty Mac Deuce.
3 exercises x 12 reps. Arms, legs core, mostly in cadence as follows:
Set #1 Werkins, Low Slow Squats. Flutters, All x 12 IC, Run a lap around the parking lot.
Set #2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC, Run a lap.
Set #3 MNC’s (someone said this was not a real exercise but I think it is), Mountain Climbers, American Hammers x 12 IC, Run a lap.
Set #4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC, Run a lap.
Set #5 Diamond Merkins, Lunges, Big Boys x 12 IC, Run a lap and then mosey to the school entrance.
Find some wall for Lovely 7’s. 7 exercises starting with 1 exercise x 7 IC reps and adding an exercise after each one. I stole this routine from Whoopee a while back after he had watched Fast and Furious 6 and I added 1 to make it my own. Thanks Whoop!
I chose to read some quotes and scriptures about love after each set as Freight has inspired me with his tweets on this.
Hip Slappers x 7 IC.
Hip Slappers, LBC’s (called by Slaw).
Hip Slappers, LBC’s, Low Slows Squats (called by the big deal Boudin).
Hip Slappers, LBC’s, Low Slows Squats, Merkins (called by Sister Act).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks (called happily by Sargento).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks (called by Watts Up).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks, Monkey Humpers (called by Top Hat).
1) I have decided to stick with love. Hate is too great a burden to bear. Martin Luther King, Jr.
2) Be completely humble and gentle; be patient, bearing with one another in love. Eph. 4:2.
3) And now these three remain: faith, hope and love. But the greatest of these is Love. 1 Cor 13:13.
4) Love is a game two can play and both win. Eva Gabor.
5) Hate cannot drive out hate: only love can do that. Martin Luther King, Jr.
6) If you would be loved, love and be lovable. Benjamin Franklin (Somebody said, yeah Sister Act).
7) Beyond all theses things put on love, which is the perfect bond of unity. Col 3:14.
8) Do everything in love. 1 Cor. 16:14.
Mosey back to the flag.
Announcements: F3 Gastonia 5 Year Convergence March 21st, 7:00 am at Martha River’s.
Sargento mentioned a race on May 3rd in Pittsburgh (I hope I heard that one wrong but maybe not).
Prayer Requests: Lynn Hamm, All the guys in F3. Top Hat took us out!
** NMM Great to be out at the Storm again. Those guys are putting in some work as I was the six for most of the morning. Several “respects” in the crowd leading the way today. I urged everyone to try to post as much as they can as they won’t regret it and the guy next to them needs them. Q Source says it and the Bible says it “Do everything in love.”
Thanks for the opportunity.
Def Leppard.
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