Fitness, Fellowship, Faith

Day: September 5, 2018

Q vs Q!!! Whoopee and Short Sale 9/15/18

What:  Q vs Q!

When:  Saturday September 15, 2018

Where:  Gashouse (Schiele)

Time:  7:00 am – 8:00 am, normal time

Q’s:  Whoopee and ShortSale

Open and Close Q:  Roscoe

Who Should Attend:  You

What is at Stake:  Bragging rights and your overall health

Why Attend:  Great time, body sculpting, Pax engagement, lifetime memories

Summary:  Pain and fun are encouraged, merlot expected, attendance counts 50% of your overall cumulative grade, Fartsacking will absolutely be denied for this event.

Brought to you courtesy of Roscoe Productions, an LLC partner of Gashouse and Hippa Enterprises, Introducing our First ever Q vs Q!!!

Whoopee is a beatdown monster, a land Leviathan.  Short Sale is a creative master, a calisthenics Virtuoso.  But wait, Whoopee has been known to have a suggestion or three, and Short Sale has whooped the best of the F3 Pax.  Who would win a Q contest between the two?  Who will win the right to say they are the Q Champ?

This is your chance to find out.  All that is required of you is to post.  Well, and to follow their suggestions, and then vote!  Your voice counts, where else can you say that?  In your home?….Come on, get real boys’……..

Criteria as follows:

  1. Best Beatdown
  2. Overall best Pax Engagement
  3. Overall best Creativity

Each Q will get two intermittent ten minute increments.  Roscoe will lead us off and finish.  Voting will be online, will post link later.

Disclaimer:

Admission is free of charge, there will be absolutely no refunds or exchanges

Must participate to vote

Q’s are not professionals, nor will they be staying in Holiday Inn’s the night before

Verbal beatdown between the Q’s by Twitter and Slack and in person is heavily encouraged and should or should not play a final factor in your voting decision, I don’t care

There is no trademark or patent pending here

Hippa is a genius

Everything Short Sale, Whoopee, and Roscoe suggest, will just be a suggestion.  I suggest you use acute judgement in deciding how to follow their suggestions

I also suggest you Post!!!

There were no Short Sale’s or Whoopee’s harmed in the promotion of this production

We want you to attend, but if not here, post at Folsom or The Fighting Yank, be a part!!!

Whoopee Defecating on my Weinke should not play a role in your overall voting decision

Aye…….Linus

Humidity Storm

Warm Up:

SSH 20 IC

Morrocan Night Clubs 20 IC

Merkins 15 IC

Grass Pickers 15 IC

Pledge

The Thang:

Mosey around the practice field back to the tennis courts.

Run to the end complete excersise the run back and plank for the 6.

100 Squats

90 LBCs

80  Alternating lunges

70 Merkins

60 second plank

50 Mountain Climbers (count each leg)

40 Jump Squats

30 WWI

5 Burpees for train

20 Burpees

10 Hand release push up

Time for some tabata.  20 seconds of work with 10 seconds of rest for 8 rounds.  We completed 2 rounds of each of the following exercises.

CDD

Monkey humpers

Merkins

Mountain climbers

Mosey around parking lot near school and return to starting point

Enough Time for another round of Tabata

CDD

Monkey Humpers

Merkins

Mountain Climbers

Second round Omaha to Merkins to LBC and Mountain Climbers to Flutter Kicks

Announcements: JJ 5k September 22nd, Stop Suicide 5k, BRR needs a runner.  Q vs Q on September 14th.

COT

Thanks for the opportunity to lead men.  Great push by all.  Boudin with the Q next Tuesday.

 

JUST A LITTLE RAIN NEVER HURT ANYBODY

YHC arrived a little early to finish preparing for the workout. While  waiting on the pax glanced at the radar and realized we would probably get some rain . So on with the show.

 

 

WARM UP

SSH-10IC

MERKINS 10 IC

TOYSOILDERS 10 IC

LBC’S 10

THE THANG

Partner up for some block work

Set 1 50 thrusters

Set 2 100curls

Set3 150 tricep presses

Set 4 200 chest presses

 

Next we got In 3 Groups of 2 and had 2 stations so we did 1 exercise and went to next station while odd group ran a lap around feild.

1st station jump lunges

2nd station step ups

2 rounds of these

 

Repeat with new exercises

1st station dips

2nd curls

2 rounds of these

Back to turd shack 1 minute of walk sit to recover

Then Iron hulk

1 merkin 4 airpresses

2 merkins 8 airpresses

Up to 8 then wallsit for 1 min then we finished 9 and 10

 

MOLESKIN

Not a huge crowd for this one but it was still a pleasure to lead. I spoke a bit about our relay we had a few weeks ago, and how I saw men step up and really push themselves as well as pushing others beside them . You men of F3 never cease to amaze me with your leadership.

 

ANNOUNCMENTS

Several running events coming up BRR ,JJ 5K,  and one in Belmont

PRAYER REQUESTS

Sly, Long family, those in BRR for safe travels ý

Pledge and YHC took us out

 

Prison Break

Two Rucked and others Ran.
Thank goodness no skunks, but I did see a raccoon running beside of Sister Act for second the raccoon just couldn’t hang with SA.
Prayers for the Long Family as they mourn the loss of a family member (stroganoffs Dad).
Prayers for those running in the BRR this weekend.
Announcements:
JJ 5k
Soldiers run 5k
Bed Pan is full!

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