6 gents showed up at UR, listened intently to the route – which was described as simple and straightforward – and you-know-who went the wrong way anyway….
announcements:
Saab abides- when he chooses to.
A quartet of early risers denied the temptation of the fartsack to enjoy the spirited elementary recess playground favorite of the past. According to the plethora of squirrels enjoying the various waste disposal facilities, here is what occured.
Mosey to the parking lot for introductions, disclaimers and warm ups that included SSH’s, DQ’s, Ukrainian Soldiers, Cherry Pickers, Merkins, Dancing Bears, Hello Dollies and Dying Cockroaches. All is warm and good with the world, onwards to the plush, sprinkled turf.
COP 1: Quarter Pounder: Start at the well saturated touchline. Run 25 yards – 25 merkins, return to the touch (Bernie if your nasty). Run 25 yard – 25 merkins, 50 yards – 50 LBC’s, return to the touch. 25 yard – 25 merkins, 50 yards – 50 LBC’s, 75 yards – 75 flutters (2 count), return to touch. 25 yard – 25 merkins, 50 yards – 50 LBC’s, 75 yards – 75 flutters, 100 yards – 100 monkey humpers, return to touch.
COP 2: Mosey to the gate: Quadruple check. Timer runs to the water tower and back, Squats, Pole Smokers, Carolina Drydocks. 2 rounds.
COP 3: Dodgeball: Short jaunt to the tennis courts. Teams of 2 for partner dodgeball. Must stay within the single tennis court unless retrieving a ball. Upon getting hit or someone catching your throw, victim runs around both courts with burpees at each corner. DTH and Dealer were the victors on this day. NTB was admirable in defeat with YHC hit multiple times.
BTTVF: Numbers, Names, Announcements, Prayers, YHC took us out
Announcements:
Prayers for Dealers coworker who lost her daughter recently.
NMS: Thank you for the fellows for joining me this morning in trying something new. Dodgeball was a good mix with plenty of burpees for YHC. Balls are sloppy with DTH finding an interesting way to carry his arsenal. Look to bring this back in the future. Thank you gents for playing along.
Warm up:
Run around old hundred school, side straddle hops, Ukranian soldiers, copperhead squats, arm circles, deadman hangs, mericans, LBCs
Four corners around basketball court:
Walk around court while lifting kettlebell above head with right arm and 1st corner was 10 kettlebells swings, 2nd corner was 10 Goblet squats with kettlebell, 3rd corner was 10 kettlebell pushups and 4th corner was 10 kettlebell sit-ups. We repeated a total of 4x with switching every other arm overhead.
Obstacle course:
We circled up and each person called out an exercise with kettlebell while one person ran the obstacle course in the old hundred play ground. More of an American ninja course where we did some climbing and tight rope walking. The two slowest times were required to do 10 burpees at the end. We all went hard and had good times so our reward when every one finished was for all of us to complete 10 burpees.
Tripple Check:
1st man ran, 2nd man did kettlebell high-pulls and 3rd man did Goblet squats with kettlebell.
Completed workout with AMRAP push ups in our circle.
We ended with a devotion on “Life is Short”. “What is your life? You are a mist that appears for a little while and then vanishes.” James 4:14, Every time someone I know dies, Im reminded of the brevity of my life. Truly Im like a mist that appears for only a while and then vanishes. Life is short. But every Christian’s life is long enough for your to accomplish your purposes. I don’t know how long I have to live, Father, bu tI do know that I have today as a gift from you. I will treasure it as yet one more opportunity to live for you. Thank you for my life, as brief as it is, its still long enough for me to find satisfaction in you.
Announcements and prayers. Prayers go out to Warby’s Mother-in-law and Father-in-law as they are going through some procedures and are in the hospital. May God’s army of angels and his healing power be with them.
Eight iron workers chose to forge their personal steel at the Anvil. Temperatures were 70 and sunny. According to the parents dropping their kids for a summer camp trip, the following may possibly have happened.
Routes:
6 Runners: The Honey Meadows Route. 2.5 out, reverso back.
2 Ruckers: 3.5 miles. No Idea (different guy) of the route these two took. Darius did not join today.
Announcements:
RAMM: Speakeasy coming south on Friday for RAMM. This is a Prodigal Son run. A former near West Ender, Speakeasy knows the neighborhoods, street kids, and local hangouts.
Wednesday/Manana (which means tomorrow): Deliverance Workout on the James. Rain or shine, unless it’s shining lightning. 5:00 at Huguenot Landing. BYO boat or let us know you are coming and we’ll try to get an extra boat.
Saturday morning. What are your plans? The morning is looking pretty slow.
Soccer is over. Little league is over. Swimming hasn’t started. Outer Banks cottage rentals are way over-priced. College football hasn’t started. Pro football hasn’t started. CONCACAF Gold Cup is, well, you don’t even follow soccer/football (and they play at night anyway). Gardening will be a no-go mud puddle after all the rain this week. And, Father’s Day was last Sunday so you once a month guys are out of luck, and your M doesn’t want 4 kids anyway. So, basically, you have no plans.
Pick one F3 friend. Tell him you will drive. Get yourselves out to The Bridge. Leave at 6, there by 7:15, starts at 7:30, (free) cup-o-joe afterwards, and you are home by 10. Plus, you will make an Impact (in caps) on men who are working hard to get themselves back on track. Or, you can go to Rock and Roll or Dogpile or Gridiron or whatever that thing in Mechanicsville is called for the 17th Saturday in a row, repeat the same exercises in the same parking lot, half-count the cadence, and have to pay for your own overpriced coffee afterwards at ETs, Einstein’s, Libbie Market, or whatever that thing in Mechanicsville is called. Then, go home and describe what a “Merkin Ladder” is to your 2.0s for the 11th Saturday out of the past 20.
Clown cars forming now.
NMS: Great to catch up with the Mechanicsville crowd this morning (and a great crowd it was). 6 locals and two travelers brought it to the sweet cul-de-sacs of Honey Meadows. YHC thanks the Mechanicsville crowd for officially renaming the Honey Meadows Route to forever after be called “The UpChuck Route.” No joke – Corned Beef made said declaration in front of the official Tomato Flag. YHC is honored. YHC doesn’t even have an Honorary Boulevard, let alone a whole Route.
Fun tidbit: YHC was in Pittsburgh this past weekend watching Handshake’s “what if” girl dance around for 3 hours. Before the show, YHC’s M, aka Carrie, suggested that we visit the Carrie Furnaces (no relation), one of the only former iron mills available to tour anywhere in these fine United States of America. If you are in that area, go visit. Then, the Anvil was open on the Q sheet. It was fate.
The Thang
1 mile run at 10min pace
Dynamic Stretching
3x Vinyasa Flow hold intervals
30 Seconds each:
Tree pose 1 min each side
1 min
Mountain pose, Full fold, Half back up ,Full fold, Plank, Up dog, Down dog, Full fold, Half back up, Full Fold, Mountain
30 seconds each x2
30 seconds each x2
On your 6
3 min Cosmic Mind Blow for devotional.
Devotional: https://thelife.com/devotionals/being-present-in-the-present
Be still, and know that I am God….” Psalm 46:10
I appreciate multi-tasking. Although it’s a recently added word to our lexicon, the feat of being able to do several things at one time didn’t begin with this generation. Millennials who text, type, and talk at the same time have nothing on the mother who balances a baby on her hip, puts in a load of wash, and instructs her 3-year-old not to run on the just-mopped floor, all while consuming a half-eaten sandwich.
I’m afraid all the multi-tasking is making it harder to appreciate the beauty found in a singular accomplishment. It’s getting difficult to focus on the moment. What might happen if we took the time to not just hear what someone says, but pause to listen. Not methodically check items off our to-do list, but engage them. Not rush through obligatory morning devotions, but wait upon the Lord.
No one accomplished more in his brief span on earth than Jesus. And no one was more fully present. Jesus said he did nothing but what he saw his Father doing (John 5:19). Constant communication with God taught Him how to value every single moment. He experienced no conflict between the stillness of knowing God and the efficiency of working His plan.
If we hope to be more present in the present, I don’t know a better place to start than through emulating Jesus’ ongoing communion with God — of letting His presence infuse our present.
Father, forgive us for rushing through our days without pausing to invite You in. Please help us be more aware of Your presence, whether we find ourselves in the mundane or spectacular. Be with us. Amen.
Right now…let’s pause…be still…know He is God…and savor it…..
Have a great week.. and watch out for Ms T out there!!!
It was the Q’s 52nd BDay, so guess what we did? Lots of sets that totaled 52.
Arms– 52 (4 sets of 13) incline pull ups with partner holding legs, 52 chin ups/pulls up (modify feet on ground)
Legs– 100 yard field mosey with 4 sets of: 13 squats, then calf raises, then incline lunges, then calf raises with toes inward, then heals to butt, and some others…totaling 52 of each. Broke it up with a bear crawl or two of 50 yards
Abs– 52 WWIs, WWIIs, Crunchy Frogs, Side Crunches, Heals to Heaven, Flutter Kicks and American Hammers
Chest- 52 Merkins (4 sets of 13 across the field). Meet in circle for modified Ring of Fire…Bear Crawl to center and 10 Merkins with Hand Slaps with your partner, 52 Spider Mans, and a handful of other chest exercises to total 52
Stretching- Lots of stretching for abs, hamstrings, and any other muscle we used.
One weary traveler scraped himself out of The Fartsack to continue the weekly edition of The Clinic. Temperatures were 70 and sunny. According to Omar, the following happened:
Roll out of hotel. Omar already at work outside. Exchange pleasantries, including body-builder sized Jamaican encouraging YHC to “go do your little workout.”
5 miles. Out to Broward and back.
Number, name, and YHC took himself out.
Four strong hit the darkest AO that was surprisingly bright this morning. With lights shining on the parking lot and dawn breaking, the following occurred:
KUBOTA Q:
Mosey to the front of the school for COP:
Dead Man Hang, Reach for the Sky, Helicopters, DQ’s, Imperial Walkers, Jazzercizes, Shoulder Taps, Plank Jacks, Merkins, LBC’s, Flutter Kicks
Mosey past the school sign and partner up for Touch-A -Tree
Round 1: 3 trees and partner does merkins
Round 2: 4 different trees and partner does WW2’s
Round 3: 5 different trees and partner does SSH’s
SENOR FROG Q:
Mosey to the triple check wall and keep same partners
Round 1: Run Horseshoe while partner Wall Sits
Round 2: Run Horseshoe while partner does Ball to the Walls
Round 3: Run Horseshoe while partner Donkey Kicks
Round 4: Run Horseshoe while partner does Dirty Hook-ups
Pigskin Q:
Mosey over to railings and grab some rail for:
10 Bulgarian Split Squats each leg/10 Derkins, then 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1
Head over to blacktop and keeping same partners, one partner goes to fence and other partner by the gym entrance. Bear crawl to each other and complete 10 Boo-Yah Merkins, run back. Three rounds!
GARBAGE PLATE Q:
Mosey over to the Gaga Ball Pit and grab some wall. 30 Dips/20 SSH’s in cadence. 30 Dips/10 SSH’s in cadence.
Mosey to back field and keeping same partners complete two rounds each of 20 PLT’s and 10 Jerkins on dip bars.
Mosey back to the VSF and square up for ring of fire consisting of Hand Release Merkins, Shoulder Taps, Side Dips and finish with 45 seconds of Alabama Prom Dates.
Numbers, Names, Announcements and Pigskin took us out!
NMS:
With YHC’s return to Hoedown since school is now finally out for the M, YHC was expecting some regulars. It looked like it was just going to be Senor Frog and YHC at first, with the plan of helping Senor Frog get acclimated to Q’ing so that he can get his VQ on soon. YHC thinks he is ready! With the last minute additions of Pigskin and Garbage Plate, a four-way Hot Potato was called. Pickleball prevails now on Mondays with the early morning sunlight but Hoedown will be getting it’s numbers back later in the summer. Quality not quantity was the theme this morning 🙂
Way to work this morning, men! Leading and partnering!
Have a great day and SYITG!!
Kubota
Less than 6 months ago Vagabond, McGruff, and Nancy Lopez had the idea of splitting New Market’s Satan’s Hill into the Alamo (M) and Satan’s Hill (F). Today, a total of 10 Pax got it done via HP. Nearly all first posted at either the Alamo or Satan’s Hill. Not one has spent more than 1 year posting with F3. Good stuff.
Warmorama: Quick mosey. SSH (30), UKS(20), CHS(20), Merkins(10), Planks, LBCs(20), APDs(15)
COP 1 (Wildcat): Mosey to bunker. Triple check. Runner through tunnel and other Pax perform flutters and WW2s.
COP 2 (Purple Rain): Mosey back to the future pickle ball court area. Partner up. P1 Bear Crawls. P2 10 V-ups. Rotate over and over until we reach the other part of the u-shaped parking area.
COP 3: (Purple Rain): Mailbox burpees. Build from 1 to 10. That sucked.
COP 4: (Warby): Warby honed his VQ spirit and brought back the side shuffles along parking lot with 1:5 merkins and plank jacks.
1 min plank. Time.
Numbers/Names. Wildcat took us out in prayer.
Announcements:
Big Rig and YHC escaped the clutches of the fart sack to run the Graveyard Shift. 4.85 miles were logged. We did the Morning Wood paved trail loop Twice then added on a little extra. Big Rig has definitely bested YHC for long distance running. He was slowing his pace for YHC a couple times. Here’s the route :
