Waffle House – Page 44

It’s actually above freezing?

January 9, 2018 Umbro

THE SCENE: Mid 30’s….slight mist….perfect conditions compared to last week

F3 WELCOME & DISCLAIMER: F3 Disclaimer, no FNG’s

WARM-O-RAMA:

SSH IC x 20
Cherry Pickers IC x 10
Tempo Squat IC x 15
Merkins IC x 20

THA-THANG:

Everest Circuit:

Mosey from AO to the bottom of Everest. Stopped on the way and did 5 Burpees OYO (mainly because we were all surprised by the lack of burpees from Proton’s Q yesterday)
All out up Everest stopping at the rock pile
Grab a rock (all exercises done with said rock):
- 20 curls, 20 rows, 10 American Hammers
- Drop rock, run to Asylum stairs, and return to rock
- 20 Overhead Presses, 20 Squats, 20 Flutter Kicks (4 count)
- Drop rock, run to Asylum stairs, and return to rock
- 20 Tricep Pulldowns, 20 Lunges, 20 BBSU’s
- Drop rock, run to Asylum stairs, and return to rock
Mosey the circle encompassing the Asylum, stopping for 20 Merkins OYO
Mosey down the road towards the bottom of Everest, stopping for 20 Pickle Pounders & 20 Hip Thrusters OYO
All out back up Everest to the rock pile. Rinse & Repeat all sets with the rock
Mosey back to the AO

MARY:
Only had 20 seconds left, so AMRAP LBC’s until time expired

COUNT-OFF & NAME-O-RAMA

6 HIM’s came out to enjoy this beautiful morning

CIRCLE OF TRUST/BOM:

“Never doubt in the dark what God has told you in the light.” – The Purpose Driven Life

It’s easy to feel like we’re growing in our faith when things are going well in our lives, but it’s also easy to revert back to our old selves when we’re “in the dark” or struggling through tough times. Those difficult circumstances/situations are the times that test our faith. And through the testing of our faith comes spiritual growth. The Word is Truth – in the light and in the darkness.

Traditions

December 22, 2017 Detention

THE SCENE: 50 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH
THA-THANG:
Loop Course w/ 4 Stations

BBSU
Merkins
Squat Jumps
Decline Merkins

10-9-8-7-6-5-4-3-2-1 reps. Loop was approximately .6 mile. Rinse and Repeat in full effect.

MARY:

COUNT-OFF & NAME-O-RAMA
27
CIRCLE OF TRUST/BOM:
Repeat the good things in life. Today’s workout was the exact same format as yesterday’s workout at the Big Ball. Traditions are important this time of year. Keep them. Family and friends are important- Love them.

MOLESKIN:

The PAX came in strong this morning- ready for the weekend and eagerly awaiting the arrival of Ole Saint Nick. 27 strong pushed their way through the pain. Shoutout to Woodshack for just being Woodshack- settled in with the FNG and brought some BBQ sauce to boot! Shoutout to Zygote. I stole his Q from yesterday- it was a good thing so why not repeat it?

Announcements:

Merry Christmas! For unto us a child was born!

With Friends like these….

December 11, 2017 Tank

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm, Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin: it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

Bring your Rock to Work Day

December 7, 2017 Charmin

THE SCENE: Low 30s and clear. Perfect weather to wake you up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, with a stop, regroup and restart

CP x 10

BAC x10, forward and back

Little of This and That, waiting on Archie to join us

Tempo Squats x15

Tempo Merkins x15

THA-THANG:

Mosey to the rock pile, pair up (Sorry, Archie!)
Partners grab a good sized rock, make friends and give it a name.
P1 takes rock to the top of the space station to show it the view while P2 does set of 20 Merkins, 20 Hello Dollys and 20 Lunges. Switch up
Mosey with your pet rock (switch carrying as partner needs) to station 1
Station 1: 20 BBS, feet to feet with partner, handing off rock every other time
Mosey to Station 2
One partner runs to front door of Asylum and rings the door bell while other does squats or overhead lifts. Swap out, rinse and repeat.
Mosey to Station 3, back to back with partner, rotating and handing rock back and forth x 20. (I’m sure there’s an F3 name for this, but I have no idea what it is).
Mosey up the hill back to the rock pile.
P1 runs to the space station while P2 does curls, then switch out. Then say bye to your pet rock.
Mosey to AO, where there’s time to Bernie up the hill and back down.

MARY:
Gibbler leads us in some American Hammers. Around 30 but I lost count. Some box cutters and a little boat canoe
COUNT-OFF & NAME-O-RAMA
7 strong. Gibbler, Code Brown, Streak, Archie, Waffle House, Crab Legs, Charmin
CIRCLE OF TRUST/BOM:
Dealing with our kids can seem like a cage match (especially during puberty) and tests ourselves as fathers. A couple of key things for us Dads to remember: Don’t exasperate our kids, but instruct with God’s Word (Ephesians 6:4) and remember that “A gentle answer turns away wrath, but a harsh word stirs up anger.” (Proverbs 15:1)
MOLESKIN:
Shout out to our pet rocks today: Coolio, Peter, Rocky and Apollo Creed.
ANNOUNCEMENTS:
2nd F event this Saturday after the Big Ball. No Asylum this Saturday.

Reading to the Kids

November 27, 2017 Bunny

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Side stratal hop 20
Imperial squat walker 10
Cherry Pickers 10
Baby arm circles 10

THA-THANG:

Escalator

Stop 1- 5 burpees
Stop 2- 5 burpees , 10 big boy sit
Stop 3 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers
At Cardiac:Berney Sanders to first bend, alligator crawl(10) bear crawl to second sprint to top
Stop 4 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s
Stop 5 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat, 30 on a 3 cnt or 60 lbc’s
Reverse
Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
Stop 5 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s, 20 froggy squat
Stop 4 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s
Stop 3 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers
Stop 2 – 5 burpees , 5 big boy sit
Stop 1 – 5 burpees

COUNT-OFF & NAME-O-RAMA
32
CIRCLE OF TRUST/BOM:
Typically when putting the kids to bed it is easy to let her do the bed time reading when I know I should share the responsibility. Recently reading the daily devotional 4128-uncommen-being-better-husbands-and-fathers-daily it mentioned that kids who are read to by dad, according to a study by Harvard University researchers, have better-developed language skills than kids who were read to by mom. It goes to show that easy way is not always the best way.

Waffle house shared afterwards that reading to his kids (oldest is 16) is still an extremely rewarding experience!