F3 Gastonia

Fitness, Fellowship, Faith

Author: Montross (page 1 of 7)

Taking a Trip to the Eastside

YHC is a regular at Folsom and I also make my way to Downtown, Painlab, Gashouse, and Midoriyama from time to time. Getting to Storm, Goat, Mt. Hollywood, etc is a bit more difficult for me because I have to get back home to take my kids to school. That being said, I set a personal goal join an elite group (HIPAA, Sargento, possibly a few others) who have Q’d every F3 Gastonia workout. I’d like to get at least 75% of those locations taken care of by the end of the year and anytime the kids are out of school, it’s a good opportunity for me to head out to one of the more distant locations. That being said, I found myself in the ‘vaguely familiar’ confines of Mount Holly at 5:10 am on my day off, making final weinke plans as I eagerly anticipated the arrival of HIMs! 12 were present for a simple, yet effective beatdown to finish off Labor Day weekend!

SSH, Gravel Pickers (that parking lot is worse than Folsom’s), and Toy Soldiers.

I looked through some Area 51 backblasts and found a circuit workout that was used in August that looked like a pretty solid workout. The backblast was littered with complaints from the PAX, which sounds like the kind of thing I want to bring. The lay of the land in Mt Holly did force me to make 2 adjustments but it worked out.

There were 7 stations around the Middle School parking lot and each station represented an exercise (marked with very fancy hand written tags). Go from station to station and complete as many laps as you can until I call time. The stations were:
– Merkins 20 single count
– Dips 20 single count
– Dirty Hookups 20 in cadence (Broke seemed to think this was a bad idea. He may have been right)
– Big Boys 20 single count
– Mountain Climbers 20 each leg
– Squats 20 single count
– Burpees 1x for every lap completed (2 on the 2nd lap, 4 on the 4th, etc)

We ran the circuit for about 35 minutes. Some got 6 laps in, a few got in 5, we all finished up together with 6 burpees.

I stopped us with about 10 minutes left so we could get in a little circuit work together.
– Rosalitas 10-ish IC
– LBCs 20 IC
– Divebombers 5 on my count

Repeat a 2nd time with 7 Divebombers.

We mosey back to start and I have about 2 minutes left. I don’t want to short-change these men so we finished off with Jacked Up!
– SSH – 25 IC
– Seal Jacks – 20 IC
– Plank Jacks – 15 IC
– Crossover Jacks – 10 IC
– Smurf Jacks aka Little Gumby in the Woods – 5 IC

Pledge. Time! We went over by a few minutes but there weren’t any real complaints because these are REAL HIMs!

We reviewed announcements, YHC took us out in prayer. Show to know!

Sorry this BB is a bit later than usual for me. I prefer to get them in within a day so I can remember things more easily. As Oompa was so eager to point out, my memory is terrible. That’s ok, I still love ya Ooompa! It was good to spend some time in the gloom with a few guys I don’t see often and 1 or 2 I’d never met. Mt. Hollywood has a good thing going on out there. You are welcome at Folsom anytime! Sign up for a Q while you’re at it!

  • Montross

Players Ball: A 90s Hip Hop Throwback With Montross

I haven’t posted Downtown in quite a while. Bedpan is a regular at Folsom and always picking up the Q so I wanted to ‘return the favor’ and finally got around to signing up. I had a big IT project at work go live last week so I actually thought of this as a bit of a celebration. Earlier this week, I brought “Montross’s Nursery Rhymes” to Midoriyama. It was true F3 silliness, but also quite a workout! I wanted to bring that same workout intensity to Downtown and represent my Folsom brothers well, but decided to go with a no-nonsense, ‘layin’ the wood’ approach.

I had a little Alan Jackson playing pre-workout for Whoopee. Like Whoopee, I am also a conniseur of good classic country music. I mean, of course I am, I live in Dallas! That being said, I grew up in BC and I grew up on 90s Hip Hop. Switch to the playlist! Players Ball by Outkast is bangin’ as we kick this thing off!


SSH – 23 IC (we would have finished earlier but we kept going until Seuss and SA were FINALLY ready)
Grass Pickers – 10 IC
TRAIN!!!! 5 Burpees OYO
Toy Soldiers – 10 IC

Mosey a few blocks across Franklin to Support Inc. I actually worked here for over 5 years and they have a nice large parking lot. It was a great spot for the first exercises.

BOMBS – nice and simple, yet effective
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boys
250 Squats

Mosey back toward the Rotary Pavillion and we stopped in the park/alley where the fountain is for some circuits.

The ol’ Folsom 3-1-1-er. Shoutout to my man Allen Tate with this one (ala, the 5-1er)
30 LBCs IC
10 Jump Squats
10 Hip Slappers IC
Repeat for 3 sets

Second Circuit (no fancy names here)
Dirty Hookups 10 IC
Flutter Kicks 10 IC
Peoples Chair w/Overhead Claps 10 IC
Mountain Climbers 15 IC
Repeat for 3 sets

20 ft fellowship mosey back to the Pavillion for Mary Mary

Whoopee called Freddie Mercuries – 10 IC
Gump called Stair Jumps – 10 IC
My watched showed 6:15 but there is another train! 5 more burpees OYO.

TIME! For those who may be interested, here is my playlist from today. https://open.spotify.com/user/brandon.p.hastings-au/playlist/1DBogddeGNnPuF2jwRYUKK?si=-FhAq1dlT4qMHJD9u0h0KA

Prayer requests: Dryrub’s mother in law’s health. Breaker’s mom, Mrs Hamm and her family. J2K’s mom, Gump’s student traveling and trying out for Irish Lacrosse team, students and teachers (and parents). YHC took us out in prayer. Announcements: 2.0 workout Saturday at the Yank, other AOs open as usual. Soldier Suicide 5k 9/21 (Speed 4 Need), JJ5k 9/28, Stair Climb 9/14, BRR Ruck 9/5, HIPAA invades Shipwreck on 9/11 (let’s take some HIMs down there)

Moleskin: I led 2 bootcamps this week at AOs I attend from time to time, but they are still out of my comfort zone. I felt the push to bring it and I feel like I gave it all I had. For those that don’t Q or just haven’t yet because you are not comfortable, just do it. If you want a co-Q to make it a little easier, ask someone or ask me. I will join you! I am proof you don’t have to be the strongest or fastest to give the guys a good workout! If that was the case, we would have the same 4-5 guys Qing every workout!

-Montross aka Tronmoss aka T-Ron, aka Dark Angel, aka T-Rock aka Montreezy

Montross’s Nursery Rhymes For HIMs and The Baby Shark Abs Challenge

Late Monday afternoon, I picked up the Q at Midoriyama for Tuesday and wasn’t quite sure what I was going to do. I was already planning to post at Folsom on Tuesday morning for a cinder block workout with Tater Hole so blocks wouldn’t be a good idea. I decided to see what Tater Hole Q’d at Folsom, then I’d pull a weinke together based on what I felt I could still do!

Let’s take a quick step back to this past summer: I was inspired while visiting F3 Grandstrand in June. A HIM named Kitten led the workout and Q’d from a children’s book about, you guessed it, kittens. It was very creative as well as a tough workout! I had an idea to make it my own book similar to what he’d done, but just hadn’t gotten around to putting it together yet. I decided Tuesday morning I could put a little effort into this around lunch and pull it off.

I was able to get out of work in time to beat the traffic and arrived to see one lone HIM in the shadows of the restroom awning, escaping the light rain. Wojo! We chatted for a while about the rain, basketball, glory days, and what not as a few others arrived. I, for one, was NOT mad about the rain. I normally post in the morning so the typical Midoriyama heat would have sucked the life right out of me! It was a refreshing 77 F with light rain as the clock struck 5:30 PM and 12 HIMs clocked in for a trip down memory lane as we read the future New York Times Bestseller: Montross’s Nursery Rhymes For HIMs


Side Straddle Hops – 15 IC
Toy Soldiers – 10 IC
Cotton Pickers – 10 IC
Moroccan Night Clubs as we patiently wait for one of our seniors to join the group. Honestly, our arms would have fallen off if we had waited for this unnamed Respect HIM to complete is wardrobe change so we got started, knowing he’d catch up.

So what is Montross’s Nursery Rhymes For HIMs? Just a little illustrated book I put together of well-known nursery rhymes and children’s songs from everyone’s childhood. Each page of the book has a different nursery rhyme and picture (all children’s books need illustrations, right?). There’s also an exercise that relates to the nursery rhyme in some way on each page. We didn’t cover every page of the book, but here’s what we did cover:

Slaw introduce the men to our first nursery rhyme. Jack be nimble, Jack be quick, Jack jump over the candlestick!

Exercise: Elevens featuring Jump Squats and Mike Tysons. Work on your ‘nimbleness’ as you tighten that core with the Mike’s and hop right over that candlestick over and over with those jump squats!

We took a little mosey down the street as I looked for a little hillside fitting for our next exercise. I didn’t pick the steepest hills due to the rain and safety. Up next: Jack and Jill went up the hill to fetch a pail of water. Jack fell down, bumped his crown, and Jill came tumbling after.

Exercise: Triple Nickel – 5 Burpees, run up hill, 5 American Hammers in cadence, run down the hill. Repeat 5 times. Fortunately, everyone was careful and no PAX ‘bumped their crown’. There may have been one PAX complaining about doing exercises on your on and in cadence. Well, 5 American Hammers isn’t hard enough for me, but hey, you vs you playa!

We take another short mosey down the street to a nice flat area as Slaw reads our next rhyme: Eeny, meeny, miny moe, catch a tiger by his toe. If he hollers, let him go. Eeny, meeny, miny moe!

Exercise: Partner Wheel Barrels – one does the wheel barrel while the other drives, do 10 SSH each (OYO, but also in cadence again LOL), flip-flow roles, repeate 10 SSH each. The book says repeat as time allows here and I thought about another round, but I wanted to get through as much of the book as possible.

The next nursery rhyme was saved for one specific HIM. Sister Act read the next one: Red rover, red rover, send a Douche Bag right over.

Exercise: Interval Running Training: Nur, Sprint, and then recovery walk to light poles for round 1. I wanted to do 2 or 3 sets of this, but it was just too slick for sprinting so we moved to the next round of training. High Knees, Butt Kickers, Karaoke for rounds 2 and 3 .

I could think of no one better to read the next rhyme than our very own Dr Seuss, a man who has been teaching this one for YEARS! It’s the “Alphabet Song”! A B C D E F G, H I J K L M N O P, Q R S, T U V, W X Y and Z.
Now I know my ABCs, next time won’t you sing with me.

Exercise: On your six, legs together. Write the alphabet in the air. Unfortunately I was unable to get Dr Seuss to sing the song, but we’ll let it slide this time! I did prove my handwriting is horrible.

I felt like we needed some singing at this point and if there was one HIM in this group I could count on for some flair who would not be scared to sing, it is Bedpan. He bellowed out a wonderful rendition of “If you’re happy and you know it, clap your hands. If you’re happy and you know it clap your hands. If you’re happy and you know it, then your face will surely show it. If you’re happy and you know it clap your hands!”

Exercise: Jacked Up! – 25 Side Straddle Hops, 20 Seal Jacks, 15 Plank Jacks, 10 Crossover Jacks, 5 Smurf Jacks, all in cadence. Yogi was practically begging for his life at this point but the 2nd-time poster pushed through. Frankly, Yogi pushed hard all workout long. Thanks to the PAX who helped support him along the way today!

We take a short mosey back across the parking lot to the area adjacent to where the flag was. It is only appropriate that burpee connoisseur Slaw read this next one: Humpty Dumpty sat on a wall, Humpty Dumpty had a great fall. All the king’s horses and all the king’s men, couldn’t put Humpty together again.

Exercise: AMRAP Burpees. 1 minute. It took too long for the clock to start so we got started a little early. Sister Act suggested working on form over quantity and many obliged. Good call. Take that Merkin all way to the ground!

Special shout out to Tater Hole for bringing the speaker. It was absolutely necessary for the finale of my Q of nursery rhymes and children’s songs. The Baby Shark Abs Challenge! If you haven’t seen it before, here’s a link! It is hard! Some completed it, some didn’t. Regardless, we can’t do it anywhere near as well as the young girls in the video. I challenge any of you to give it a shot.

We had a few minutes left so I figured we’d call a little round of Mary to wipe us out!

Slaw – Freddie Mercuries – 15 IC (I think that’s how many we did)
Sister Act – Plank Jack Merkins – 10 IC
Oompa led 22 for the vets (using his Drill Sargent voice!)

Time! YHC took us out in prayer.

Final thoughts: Thanks to you all for the opportunity. It is an honor to lead at Midoriyama! Many of those men pickup Saturday Q’s a Folsom for us and they bring it! I like to get out there from time to time myself and try to give it back! Midoriyama is a brutal workout because 1) you’re typically surrounded by some of the strongest and fasted guys in F3 Gastonia, but 2) the heat isn’t something most of us are used to working out in. That being said, if you have never been to Midoriyama, put it on your calendar and step up to the JV workout fellas! I’m also excited to see my friend Yogi make his second post and I hope to see him become a regular at Midoriyama and one day lead bootcamps!

Weinke Before

Weinke After

Recovery Runs

Montross, Rockabilly, and Oompa talked about injuries. Volt and Pappy were also there.
Rockabilly took us out

Walmarts of Jerricho – The Return

As I began to plan my workout for this morning, I knew I wanted to run more than usual and let the guys stretch their legs out a bit. Plus, I haven’t been running much and I need to get back at it. There was also a request to go easy on shoulders which, honestly, mine needed a little lighter day as well after I’ve been working on my pull-ups outside F3. As I looked back through my spreadsheet of weinkes, I saw one late April of 2018 – Walmarts of Jerricho. I believe that was my 2nd or 3rd solo-Q and the first one where I really felt like I found my stride and gave the PAX a good beatdown. 5:30 rolls around and the crowd is a little light. MW, Tater Hole, and Ratchet fartsacked, Huck is still MIA (we miss ya!), Rockabilly is out of town, and Allen Tate is gone as well. All good though, we have enough to put in some work. 5 HIMs went to visit the people of Walmart this morning!


Runners stretches and hip stretches. We are going to run so it was worth taking a few extra minutes to stretch out. Sparky has the tightest hips in Gaston County! Hard to believe he runs like he does!!!!!

Grass Pickers – 10 IC
SSH – 10 IC
Toy Soldiers – 10 IC

Mosey to the flagpole. I knew Stogie is batting a sore back and isn’t supposed to run much so I planned some abs to let him catch up.
LBC – 15 IC
Flutter Kicks – 15 IC
Sandy Vs – 10 IC

Pledge, now let’s mosey to Walmart. We stopped at the road to all regroup and cross together. I think that made things a bit safer just to make sure we’re all together and focused before crossing!

Walls of Jerricho – 7 each burpees, Merkins, Appalachian Americans (Hillbillies), and Squats, run a lap around Walmart. Repeat 7 times.

Frogger Mosey back across the highway (starting to get busy now), and continue to mosey back to the parking lot. Another set of ab work to finish things out.

LBCs – 15 IC
Flutter Kicks – 15 IC
Captain Thor – 5 rounds (we all agreed our butts were still raw from Big Boys last week so we called it)

Announcements – Tool Time’s going away party at Sargentos (RSVP ASAP) 8/3, Remembrance Walk 8/17 for Pizza Man’s niece at Rankin Lake 10 – 2 PLAN TO BE THERE (I’m pretty passionate about that one guys!), Speed for Need 5ks, JJ 5k. Prayer requests – Bedpan, Stogie’s back and travels, those battling addiction, all the PAX not there today. YHC took us out in prayer.

As I was leaving the house this morning, I saw Sparky had sent out his daily devotional so I listened on the way to Folsom. It spoke of a verse from James 1: 2-3 “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” In the devotional it goes onto talk about how, just like stress to your muscles makes them stronger, stress and challenges in your life help grow your faith. The tie-in to F3 really resonated with me today and I felt led to share that. As I am writing this, I think about it a little more and there’s another F3 analogy you can make here too….when we are struggling physically in a workout, we can lean on our F3 brothers to help support, motivate, and push us to finish and succeed. In our daily struggles, we should be doing the same with the Lord…lean on him, give those worries to him and he will also help you get through the tough times and come out stronger on the other side! It’s always an honor to lead.

We miss the Kotters! – Montross


There was just one rucker this morning. I thought about running but with a few nagging injuries, I thought better of it and stuck to rucking as planned. It was a good opportunity to multitask though….I had ti new songs to play at church this morning and rucking solonwas a good opportunity to listed to the songs and get in some “mental reps”.

  • Montross

Folsom Had A Date But Was Stood Up!

We had a date this morning with this firey lil’ thang we know named Short Sale but, as our luck would have it, 5:30 rolled around and S. S. was no where to be found! We, being the HIMs we are, we wiped our eyes, manned up, and threw a 45 minute party to work through the pain! YHC took the lead along with lots of suggestions from the PAX to help fill the gaps.

Warmups: (as we held out hope that our date would show)
SSH – 15 IC
Grass Pickers – 10 IC
Toy Solders – 10 IC

Let’s mosey…was originally just going to head to the ampitheater but someone said “flag pole” so we head that direction instead.
Slaw calls LBCs as we wait for the six.
Pledge, now let’s mosey to the ampitheater (Volt was not a fan!)

AMRAP 1 minute each
Balls to the Wall
Flutter Kicks
(may have been one more I can’t remember)

Mosey to the playground for more AMRAP
Australian Pull Ups
High Plank
Low Plank

Mosey to the main parking lot.

Route 66 Bear Crawl Mike Tysons. Montross called the Mike Tysons, but it was Slaw’s terrible idea to add bear crawls!!!! YHC was crawling like a toddler at one point, praying for it to end!

Jacked Up!
SSH – 25 IC
Seal Jacks – 20 IC
Plank Jacks – 15 IC
Crossover Jacks – 10 IC
Smurf Jacks aka Lil Gumby in the Woods – 5 IC

25 LBCs on your own
10 Body Destroyers IC
5 Burpees

I may have left out an exercise in the end but that’s how it goes! Time!

Announcements: Pizza Man’s picnic on 8/17 BE THERE!!!!!, SFN in the Stop Solider Suicide and Christmastown 5ks. Prayers: Huck, Allen Tate’s neck, Short Sale (glad all is well), Huck, Slaw and family (college), Stroganoff and family (college), and all the Kotters! YHC took us out!

Moleskin: Sometimes things don’t go as planned. We were a little worried about Short Sale not showing but glad to see it was just an alarm issue. It is unlike SS to miss! Sometimes things happen, life throws you a curve, and you need to adapt and overcome. That being said, we did just that. I took the Q and led us in an overall direction, but the other PAX supported me and called about half of the exercises as well and it turned out to be one heck of a beatdown, IMO. Great team effort today! It was great to share such a beautiful morning with these Folsom HIMs!

2nd Annual Tronmoss 5k

For those that don’t know, I started the Tronmoss Legacy 5k last year in jest as a tribute to myself while I was on “injured reserve”. I’m all about stirring the pot and when a few guys gave me a hard time about it, I took that as a challenge to make it even more about me! Bedpan and I started talking about this again months ago and planning early this year. I talked about it every chance i got in Circle of Trusts (even when I posted with F3 Grand Strand), wrote a pre-blast primarily in 3rd person, and took to Twitter, Slack, and Group Me to promote it. I even made a bunch of stickers to hand out at workouts. All that being said, the 2nd Annual Tronmoss 5k was held yesterday and I’ll chalk it up as a great success. It truly lived up to the hype as the greatest 5k ever held in the Ingles parking lot of Dallas, NC on a Sunday morning at 6:30 am.

20 High Impact Men participated (17 runners for Crossroads, 3 ruckers for The Boars Nest). After a few quick instructions and a route overview, the race started promptly at 6:30 am with Def Leppard sprinting out of the Ingles parking lot. The ol’ Silver Fox was on a mission for victory! Some guys got in some extra mileage afterward, some got some extra mileage during the 5k, but I believe all got a little better. There were 3 age divisions and here’s are the winners:

Overall: Gold Digger (18:31)
Hate(<30): Roundup
PAX (30-49): Pizza Man
Respect (50+): Def Leppard

I think Gold Digger was a bit surprised to find out he not only would receive a medal, but also the coveted Ol’ Marine Walker. He will need to take good care of it so we can hand it off to the overall winner next year! Ok, let’s face it, he’ll probably continue to take that thing home for the next few years because none of us are catching him!!!!

As I mentioned, I started this last year to troll my friends (hopefully you see the humor in that…I do), but decided in the spirit of F3, I wanted to do more! For about 2 weeks, I was thinking of how I could use the 5k to raise some money for a ‘good’ cause. I was listening to the Roundtable Podcast with CSPAN in early May and I found what I was looking for. I decided during that podcast we would raise money for mission work by Rowdy (Michael Amato) from F3 Suncoast and Crisis Response International. I’m pleased to announce we raised $145 during the event, which was donated Sunday afternoon. That number has grown since because I also know at least 3 other Gastonia HIMs donated directly through his link after the race and I hope a few more are led to do so! I know every bit is appreciated by Rowdy. If you haven’t donated and felt led to, you can use the link below. Prayers are also an acceptable donation!

Thanks to all who were a part of this race as well as those who helped me out with ideas and planning. I expect there will be a 3rd Annual Tronmoss 5k. Just like this year, it will be even bigger and better and I plan to continue to use it to help out a good cause. You can rest assured that we will also stick to the roots of this 5k and troll some of my fell F3 brothers in the process!

Announcements: Pizza Man is organizing a family event at Rankin Lake August 17th. More details to come but it is a great opportunity to spend time together and share in all 3 Fs! Circle this on your calendar Gastonia!!!!!! Christmastown 5k signups are open. Expect this to be a Speed For Need event as well as the Stop Soldier Suicide 5k on 9/21.

Prayers: Montross shared good news about his mom, pray for those battling addiction, Bedpan’s mom, Oompa Lompa (he ran today despite dealing with ‘the crud’).

Here are some pictures from the event.

Gold Digger and the coveted Ol’ Marine Walker

Gold Digger – Overall Winner

Roundup – Hate Division Winner

Pizza Man (in his blue dress) – PAX Division Winner

Montross presenting Def Leppard with his medal

Def Leppard – Respect Division Winner

  • Montross aka Tronmoss aka T-ron aka Tee

Star-Spangled Beatdown

At 5:25, I got out of my truck and took a big breath of the fresh Carolina air! I asked the other 7 men who had gathered on this sacred day “Do you guys smell that?” The men looked a bit puzzled. I answered “That’s the smell of FREEDOM!”. I could almost hear the caw of Bald Eagles chasing after some Commie-prey. I could almost feel the cold of the Delaware River as General Washington crossed with his men. I could almost smell the ink as our founding fathers drug that quill pen across that legendary parchment that indeed created the greatest nation in history. Merica! 8 men were at Folsom to day for this Star-Spangled-Kick Some Ass-Merica themed workout!


Montross has a Bluetooth speaker and a playlist just for today! Nothing but songs about Merica!

SSH and Toy Solders – in cadence

Bedpan shared some terrific July 4th history with us. Do you know when our country first celebrated July 4th? The answer was July 1777…we didn’t even wait to win the war, we started celebrating on the first anniversary of the Declaration of Independence because we’re Merica and we had no intentions of losing!

Montross takes the lead: Let’s mosey to the Ampitheater – one little adjustment today. Normally the shovel flags say at the starting location but not today. We left Bedpan’s double-barrel Merica and F3 flag at the start, but we are carrying the Folsom Shovel Flag with us to every stop today! We rotated flag duties, other men grabbed the coupons.

First up – Abs
– 25 LBCs in cadence
– 25 Rosalitas in cadence
– 13 Fifer Scissor Alt Punch in cadence (the exercise Short Sale brought to convergence that looks kinda like a Dying Cockroach)
– Repeat all 3 to give us 50 total LBCs and 50 Rosalitas in cadence for each of the 50 states. Also, (2) sets of 13 Fifer Scissors for the 13 colonies and original states.

What celebration of Merica would be complete without plenty of Merkins? Therefore, let’s do some Ladder Merkins.
– 5 each Merkins, Wide Arm Merkins, Right Arm Stagger Merkins, Left Arm Stagger Merkins, Right Leg Up Merkins, Left Leg Up Merkins, and Mike Tysons in cadence.

Bedpan takes the lead: Mosey to the lower large parking lot for a 1776 spectacular!

  • 17 Merican Hammers in the first corner.
  • “Put it in reverse!” for Terry and Nur up the parking lot to the next corner (Mayor and Montross got a little competitive, Mayor may have used force to ensure Montross would not pass him).
  • 70 Squats – not little baby squats either, dig deep and get low!
  • “Put it in reverse!” and Nur to the next corner
  • 6 burpees. The PAX are greatful Bedpan didn’t call 70 of these!

Don’t forget the Ladder Merkins!
– 4 each Merkins, Wide Arm Merkins, Right Arm Stagger Merkins, Left Arm Stagger Merkins, Right Leg Up Merkins, Left Leg Up Merkins, and Mike Tysons in cadence.

Montross takes the lead again: Mosey back to the amphitheater. Merica by Grainer Smith and Earl Dibbles Jr comes on the speaker. Looking back on it, I should not have been too surprised that Tater Hole was all about this song and knows almost every word! Here’s the chorus:

We’re back to back undefeated world war champs
So take a cup, raise it up for my Uncle Sam
You know we sent a man to the moon
And before we’re done
Yeah we’ll probably send a man to the sun

Circuit – 1 minute AMRAP at each station. Balls to the Wall, Divebombers, LBCs, Curls (with a cinder block), Squat Thrusters (with Montross’ 35 lb rucksack), Mountain Climbers, LBCs.

Ladder Merkins! – 3 each Merkins, Wide Arm Merkins, Right Arm Stagger Merkins, Left Arm Stagger Merkins, Right Leg Up Merkins, Left Leg Up Merkins, and Mike Tysons in cadence. Shoutout to Tater Hole – YHC was pretty gassed and ready to abandon the Mike Tysons but Tater wasn’t having it!

Bedpan takes the lead again and we mosey up the hill back to the parking lot. Time was running sort so other plans will just have to wait until next time. However, we still have some Merkins to finish up! We are going back to back just like Merica did as undefeated World War Champs!

Ladder Merkins! – 2 each Merkins, Wide Arm Merkins, Right Arm Stagger Merkins, Left Arm Stagger Merkins, Right Leg Up Merkins, Left Leg Up Merkins, and Mike Tysons in cadence.

Ladder Merkins! – 1 each Merkins, Wide Arm Merkins, Right Arm Stagger Merkins, Left Arm Stagger Merkins, Right Leg Up Merkins, Left Leg Up Merkins, and Mike Tysons in cadence.


Announcements: Happy July 4th, July 20th is tubing, Also on July 20 – No Brainer Nationals at Shadyside Dragway, 7/21 is the Tronmoss 5k, Christmastown 5k registration is now open. YHC took us out in prayer.

Special thanks to Bedpan for helping me out today! I had a few things in mind for today to keep it partriotic, but Bedpan brought it to another level with the 1776, his 4th of July facts throughout the workout, and of course, his awesome bald eagle shirt! Bedpan is one of the guys you know you can count on to be there and bring joy and fun to the workout! I really appreciate ya BP!!! To the other PAX who posted today, thanks for coming out and resisting the fartsack. Hope the beatdown was worth your efforts to join us!

2 OGs Go For a Walk

The HIM originally scheduled to Q was MIA so YHC assumed the position. We went back to a modified version of a previous workout. I had my speaker and, with Bedpan as my workout partner, I knew an OG 90s Hip Hop mix was in order. Beastie Boys, Juvenile, Biggie, Tupac and Outkast were all on tap!

We rucked 1.8 miles and stopped for 3 sets of exercises along the way:
1 minute AMRAP Squats with ruck sack
2 minute Plank with ruck sack
4 Merkins with pack on IC
8 ruck curls
16 squat thrusters

We also did 32 Ruck Sack Swings in the first set and added a 1 minute plank at the end of the trip.

Thanks for the company and the hard work BP!

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