F3 Gastonia

Fitness, Fellowship, Faith

Author: Whoopee (page 1 of 9)

The Murph

I won’t say I was nervous about being the Q today, but I wanted it to be good. I wanted it to be memorable. I wanted to say something that would be worthy of the reasons we gathered today for The Murph. I realized during my preparation, nothing I could say would be worthy of the lives of those we would be remembering today. I could, however, make sure it was worthy of your time getting up and coming out on a rainy morning to honor those men and women who gave everything so I could live in a country where I could put on a pair of clean socks this morning, stop by the Harris Teeter and get some water for this workout, and park my car in a parking lot with 30 + men who got out of the fartsack to bust their butts with me. A country where I can complain about having to wait in line for a drink and that is the worst part of my day, and hopefully I realize that waiting in line for a drink is really not worth complaining about. We have it pretty darn good here in the USA and every once in awhile we need something like The Murph to remind us of that.

I started by calling on Roadie to clarify the difference in Veterans’ Day and Memorial Day-look it up if you were not there. Roadie nailed it and I am sure there were others out there like me that maybe a week ago, may not have been able to tell you the difference. I talked a little about who Murph was, but really wanted the guys out there to look that up and learn on your own-there is plenty of info out there on the internet to fill you in on the details. I wanted to share the end of a book I got from Stroganoff called With The Old Breed. This book by E.B. Sledge describes his experience in the Pacific Theater during part of WWII. This book helped form the basis for the HBO mini-series “The Pacific.” Reading this book will open your eyes to a small part of what the military went through on Peleliu and Okinawa. To quote an article I found on the internet, “On Okinawa, Sledge and his fellow Marines fought in mud-mud that gave them trench foot and was often thick with maggots, rotting bodies, flies, and feces. Each battle was an ordeal, a fight against a fanatical enemy that was dug in and determined to fight to the last man.”

I read the last few paragraphs of the book this morning then gave the book to Roadie for him to read so I can’t quote everything I read. I did find part of what I read online: “War is brutish, inglorious and a terrible waste. Combat leaves an indelible mark on those who are forced to endure it. The only redeeming factors were my comrades’ incredible bravery and their devotion to each other.”

As a non-military man over age 25, I don’t know that I will ever fully understand what the above paragraph means. I can, however, appreciate that it truly sucked worse that anything that I have ever gone through (including BRR). I can make sure I am appreciative of the sacrifice that others have made, and I can make sure my kids do the same. I was able to do this with my kids (thanks Mayor) this past week watching the Honor Flight return at the airport. If I can help some of my brothers down this road also, I will be satisfied.

We said the pledge. We did a (sort of) disclaimer. We did NOT do a warmup, then we did The Murph. We then joined the 6 on his final mile as a group, which was my favorite part. It was not planned-it just happened that way. Great way to end the workout guys-together.

We then named our 3 FNGs and went for coffeteeria after a quick prayer. Later this morning I taught my youngest 2.0 the difference in Veterans’ Day and Memorial Day while I waited in line for some food with a smile on my face.

thanks for being my brother and keeping me on track-Whoopee


Rocky Top Burpees

There was some serious chatter going on Twitter before this morning-who would post, who would wear a vest, how much you gonna put in it, what kind of music….I felt the pressure but did not let it get to me too much. Even before starting, the mumble chatter was hot-I pulled up some classic George Strait: Amarillo By Morning on my phone and out of nowhere, ShortSale yells “What??? No speaker???”but….I….was…..not……distracted. Well, maybe just a little so keep on reading.

WU: SSH X4 then 10 burpees OYO.  Pledge then let’s go-mosey to the turd shack with 10 squats at the lights (most of them). We did some run-ing and nur-ing along the way. There was some blah, blah, blah along the way I think. But, we kept moving and got to the shack.

ON THE WALL: new exercise (no, it’s not in the lexicon-piss off!!!) called Crazy Indian-everyone against the wall in Balls to the Wall. First guy drops down and runs to end then gets back on the wall into BTTW position. As he passes by, the next guy drops down and runs behind him. I think we just did one lap-more of this in the future….

20 LBCs then back ON THE WALL: Hip Slappers X 20 IC. I still love these.

20 LBCs

20 Australian Mountain Climbers

20 LBCs?

Mosey to Playground while I cue up some “Rocky Top” on the old phone. Lean in close ShortSale. If I play this backwards you can hear Youseff Osborne saying “Rush sucks, Rush sucks, Rush sucks”. While we listened to the Osborne Brothers sing Rocky Top, we each did 10 Rocky Top Burpees (burpee with a pull-up instead of overhead clap-original from TSquare-nice one-thanks for the demo). We finished just as Rocky Top was ending then moseyed to the outer part of the (imaginary) wheel spoke of the baseball fields……someone please make sure Gastone is not still looking for a bike-did he ever make it home? I was planning for lunges to the center but some unnamed pax that rhymes with Portpale wouldn’t stop with the mumble chatter so I changed to burpee long jumps thinking, surely he’s got to catch his breath and stop chattering. Did it work???? Heck no. I think he is part fish and was breathing through gills behind his ears-the chatter kept going until…..until…………….until…………………………….

“Shut-up! I’m the Q dammit! Do what I say!”

I think I blacked out for about 10 seconds and woke up with everyone quiet and smiling. Think I heard some kumbayas and smelled some incense burning. Gastone and Squirt were skipping around in circles with a basket of flowers in their hands. Hushpuppy floated above all of us with some butterfly wings barely moving but he was still flying???? How did he do that? And when did he get here? TSquare was chugging a Mountain Dew in a glass with a big frufru umbrella and a flower stuck in it. Then there was Spiderman….when did he…oh yeah, he was here earlier. He was hugging Hipaa-yes, hugging Hipaa and Hipaa was ok with that…not only ok with it, he even took off his vest and gave it to Turtleman who put it on like a skirt and started two step dancing with Squirt. Captain Stuebing was standing one foot on Linus and and one foot on DDC’s back and screaming at the top of his lungs “I am KING OF THE WORLD.” JK2 and EasyRider were arguing over who was hotter: CatWoman or Ginger from Giligan’s Island. WTF????

About this time I woke up and we were in the center of the bicycle wheel. Someone said I yelled “Shut-up! I’m the Q dammit! Do what I say!” I cannot deny it, but not sure I remember it happening.

I looked around and everything was suddenly back to normal-and then it started again….ShortSale…..with the mumble chatter….so I did the only thing I could think of, I got back to the weinke.

1 min AMRAP sit-ups

1 min AMRAP Merkins

We moseyed to the parking lot (end of other spoke) for some 22’s (I believe this is a Stroganoff original but not sure: like 11’s but different). Partner Derkins on 1 end (both partners do the exercise) and Overhead Claps on the other end. We had a request for Village People singing YMCA so I cranked it up really loud on my phone and we got down to business. We started and only dropping reps by 2’s on the Partner Derkin side but ran out of time and started counting down numbers on both sides and eventually finished. We then moseyed back to Snoballs with some Squats, run-ing, and nur-ing along the way. We got back right…..on….. time.

Finished with COT and I took us out with a quick prayer.

Great work this am guys. I was pushed by each of you and hope it was mutual. The vest (thanks Hipaa and Boudin) definitely adds to the pain. The mumble chatter (holy nuts, ShortSale and others) was spot on and definitely made me try to amp things up as much as possible. Don’t forget about the Memorial Day events (SFN in Charlotte and Murph at Martha’s). Get your work in-200 squats daily alternating with 200 Merkins the next day then keep alternating. Need to keep running. Those Folsom Boys are making some serious progress. They need to know they are not alone in this running thing.

Mornings like this make me really happy to be alive-sounds corny but it is true.

thanks for the push-Whoopee



OK guys, you have probably heard of it, but just in case…

This Memorial Day (Monday, May 28, 2018) we will be doing The Murph at Martha Rivers Park. We will meet at 0700 and start shortly thereafter. It is a workout that honors Lieutenant (SEAL) Michael P. Murphy and other fallen heroes. Keep in mind it will be tough and you will be sore for a few days after,  however, if you understand what this is about, that really does not matter and you will be there anyway. Here is The Murph:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

Basically, you will do multiple sets of exercises (for instance, 20 sets of 5 pull-ups, 10 push-ups, and 15 squats) with a mile run before and after. I will have some history on the event, but feel free to bring a fact or 2 to teach others.

Keep in mind, we often modify the pull-ups if needed (Australian pull-ups, jump up pull-ups, or heck, how about some Rocky Top Burpees).

Make sure you bring something to drink. We will do coffeteeria after for anyone that is able.

Obviously this will be less painful if you do some training before. You have 3 weeks to prepare. My challenge to you reading this is to alternate daily pushups and squats with a total of 200 per day between now and then (starting today with 200 push-ups today then 200 squats tomorrow…). You might want to get some running in as well and a pull-up or 2 between now and then wouldn’t hurt…..

Island VQ

Great work today with the VQ from Island. He stepped up in a strong way. We briefly discussed how to prepare the Weinke and I was ready to jump in whenever he needed me, but…….I never got called in from the bullpen. I was the warmer-upper, handed over to Island, then just tried not to be the 6 until the very end.

We started with a welcome to our FNG, disclaimer, briefly reviewed the 5 core principles of F3, hit the pledge, then started into the WU after warning the pax of our impending VQ beatdown.

WU was longer than usual and noticed by a few of the Pax. We did SSH X 48 since I turned 48 today. JK2 asked for “bet you can’t do a hunderd” but I was on a mission.  We got 48, no more, no less. Then we did some merkins, squats, think we also did some flutter kicks then finished with 5 burpees.

Island took over-we moseyed to the soccer field the long way. Not sure if he got lost or just wanted to run for awhile……finally got to the soccer field and he unloaded the instructions. Partner up, P1 does exercise while P2 does a lap. Exercises were AMRAP: Merkins, Squats, Crunchy Frogs. I think we had a few double up on exercise and miss their last round of running but not sure that was any easier.

Next, mosey to the other side of soccer field for round 2-we did 4 exercises X 4 rounds: Bearcrawl up the grassy hill, 3 pull-ups, 20 Merkins, and 25 dips-we did these in any order OYO.

We moseyed to the parking lot for some more pain: It involved burpees and some other stuff but since it has been more than 5 minutes, I have already forgotten-sorry Island. We did some more moseying and ended up back at Snoball’s right…on….time.

I closed us out with quick COT and namorama with FNG Brad Joyce (Durden). Hopefully none of you know him on a professional level, wait, maybe that would not be such a bad idea. He works in mental health in some capacity. Make sure to look for him and make him feel welcome.


I shared with everyone that I went to my nephew’s confirmation this weekend. The minister talked about the leadership that is missing in our country. I was smiling on the inside because I knew it was not as bad as it could be because of F3 and what we are trying to do within F3 across the whole country, not only in Gas-Vegas (heard that at the run with Stroganoff at Latini Memorial Run last week). Island took his leadership role seriously and kicked some serious butt-it was great to see. Keep pushing each other and pushing the rock. Be a leader in your world as much as you can and keep your brothers accountable.

thanks for the leadership Island-great work.



So today was the Pub…..we’re gonna run, right? The backblast might be funny if ShortSale is writing it. It might be short if Stroganoff is writing it. You might need a thesaurus if you are getting Monkified….HOWEVER, Whoopee is the Q so who know’s what we will see, hopefully something about George Strait???

Today we ran-no surprise. But my BB is not about the run. It is about something I did later in the day-I went to a Rotary meeting and heard a speaker that got me re-focused and I have not stopped thinking about it all day so I wanted to share that instead of “we ran this morning.”

We heard Michael Smith speak today about his experience in the Navy-he is now retired. He was involved in cybersecurity with the Navy and served under several extremely successful leaders during his 20 year career. He worked with leaders such as General McChrystal and Admiral McRaven (famous for his “Make Your Bed” speech-look it up and watch it if you don’t know what I am referring to). He talked about these men he worked with and focused on specific things he learned from several of them. He started off his speech with the impact that something the Rotary Club did that gave him chills-we sang America the Beautiful and recited the Pledge of Allegiance.  His speech was both motivating and humbling-it made me proud to be in F3-a group that recites the Pledge at each workout with a flag present (most of the time), and it also made me embarrassed about fartsacking when I did not make the most of that day by getting up and working out. And then he got me-he mentioned the Lone Survivor story-the event that cost several servicemen their lives, including Lt. Michael Murphy….the man behind THE MURPH. This is what got me-I have not been doing my pull-up routine and he was calling me out without even knowing it. I got home today, almost ran to my closet, and got my pull-ups in and immediately felt better.

I am writing this for a few reasons-to share how this affected me, to motivate those of you who are prone to slipping off THE PATH like I am, and to make sure someone (? anyone) makes me accountable-we all need this. Make each other accountable-whether it is running, rucking, eating right, spending time with your family, even something as seemingly insignificant as using poor form on Merkins…whatever-we all need to be pushed to be the best version of ourselves that we can be. We don’t need pats on the back. We don’t need ‘attaboys. We get enough of that from other people every day. We need our brothers to push us, make us tougher, make us healthier, make us BETTER, and sharpen us (#ISI). Call us out (myself included) when we start getting that Sandy V-I know I get it more often than I want to admit.

Here are the words that Michael Smith talked about today. All of them have significance, some more than others to each of us. Tenacity is the one that got to me today-I think it is because I think I have been lacking in this as of late. That will change-starting today.

Think about this and get your butt out with your brothers as often as you can.

Diversity         Credibility                Competitive          Execution          Accountability

Inclusion          Vision                         People First            Tenacity            Humility

Steeplechase Challenge

GasHouse Steeplechase Challenge

What is it?
The FIRST EVER CSAUP event at the Coconut Horse AO in Gastonia.

When is it?
Sometime in the late summer-early fall.

Why would I want to do it?
If you are asking, you can skip this and go back to your fartsack.

What will it cost me?
Everything if you miss it. Even more if you decide to take the challenge.
However, it will not cost you any money at all.

This will be an event that combines rucking, running, push-ups, sit-ups, and a lot of chocolate milk at the end. The idea is similar to a GoRuck Qualification event and will be held at the Coconut Horse AO at a date to be determined. We will have categories that will have goals for you to hit to qualify (and possibly receive a patch) as far as time and repetitions. All finishers, however, will be eligible for the chocolate milk at the end.

Training Tips:

Do a lot of push-ups.
Do a lot of sit-ups.

More info to follow.

Can’t get enough

Twelve men gathered in the gloom, wait……no. It was really kind of nice out this am. I wouldn’t call it the gloom-if you weren’t there, you should have been. We had really nice weather-a little chilly but overall was very pleasant. We also had some good music at Defib’s suggestion once we got to the Thang (sorry PainLabbers, you missed out on some quality tunes-keep reading). We talked a little about the Sept 11 Flight 93 events-something I heard on a podcast this week. Basically it was a recap put together from phone calls and the flight recorder from both the patriots on Flight 93 and those evil hijackers that crashed in Pennsylvania on 9/11/01.  I was reminded of the need to make each day our best so that the people who have both served and died for our country (military and otherwise) did not do this in vain. Their families have gone through more than we will ever know. Knowing about a small part of their suffering should be enough motivation for us to really try to be the best versions of ourselves EVERY DAY. For me, this needs to start with getting out in the gloom and exercising with my brothers who make me a better person. Busting my butt to keep up with the guy next to me (I know, you vs you, blah blah blah)-I cannot turn that competition switch off and it is what gets me motivated to push on the last set(s?) when I really just want to lay down on my 6 and rest. Anyway, if you were not there this morning, you missed out. All around, I think it was a great start to the day-DRP really helps, especially when you are chasing after Dolph and Defib.

Four of us started with a ruck at 6am (1 actually started earlier on a brief run but not sure how long-up before the enemy Roscoe-good work). This ruck thing is great for a warmup, helping to get some weight off, really nice for those able to mosey but because of back or other issues need to avoid running, or really if you just want to get to know the guy next to you a little better. We got back with about 5 minutes to spare and then got to work.

WU: 5 burpees, 10 SSH, 10 burpees, 20 LBCs, 5 burpees, 10 squats, 5 burpees. The burpees were for Rudolph-not the 100 that was threatened but that’s ok-it did the trick. After some minor taunting, we split to PainLab and BootCamp.


Mosey to the flag for the Pledge then to the PAD at FPC.  Run up the stairs (touching every step)-at top do 5 Hip Slappers and at the bottom do LBCs. The LBCs were 5, 10, 15, 20, 25, and 30 reps with 5 HS at the top. Mosey on the stairs until the 6 finishes. I love me some HSers. We talked about Flight 93 here briefly.

We moseyed to Sherwood Elementary School for some partner work. P1 does the exercise while P2 moseys across the soccer field (short distance-width of the field) then flapjack. 3 rounds of each: Hang from the Bar, Australian pull-ups, and hip and thigh extension. During the hip/thigh thing, there were a lot of……let’s just say “sounds” that should not be repeated (especially at an elementary school) until tonight with my M (I wish). This led to suggestions of “special music” that then led to Defib’s suggestion of some Barry White tunes….Being the Q that I am, I could not pass this up so I quickly pulled up “Can’t Get Enough of Your Love, Babe” and we listened to that for waaaaaaayyyyyyyy too many times. I’ll be trying that on my M tonight. If I don’t post at Coconut Horse tomorrow, you will know why….

Once we recovered, we took off for the next exercise-Mosey to the hill in the end zone and run up the hill 5 times. At the top, touch the fence. At the bottom do 5 deconstructed burpees: 5 squats, 5 burps, and 5 merkins. That hill moved way up on my list of things I love. It basically sucks-no other way to describe.  We then moseyed to the PAD again for another stair workout. We did 5 merkins at the top then escalator flutter kicks at the bottom in reps of 10, 20, 30, 40, and 50 (no, only count your right leg). We then moseyed back to start where PainLab was in full swing with some Mary. We jumped in, burned the abs a bit, then finished with COT.

During the COT, I brought up  the podcast (JockoWillink) about Flight 93. Definitely worth listening to at least the first 15 minutes of podcast 119 to be reminded about what happened that morning. It will likely impact how you leave your house each day to go to work and what kind of attitude you have if you pay attention. Hopefully, it will also get your butt out of bed on those days when you are considering fartsacking. JK2 reminded us about the significance also with Easter and the sacrifice that was made for us to have the lives we have-another Q fail-thanks for reeling me back in to what we really should have been focused on.

Prayers for those traveling, for family members with health issues, aging relatives with other issues, and all the Pax with recovery from injuries and general soreness. Hope to see you in the gloom soon so we can make each other better.

enjoyed it-Whoopee

GoRuck Tough

BackBlast from Custom GoRuck Tough 3/16/18
Cadre: Chuy and TJ
Organized by F3-MECA

Start Time 930pm, Friday night
End Time 930am, Saturday am
GasHouse Pax: Freight, Woody, Boudin, Whoopee
Total Pax for event: 31

Required Gear: ruck with 30# weight, 2 liter hydration bladder, 1 liter Nalgene bottle, reflector bands on ruck, headlamp with extra batteries, photo ID, quitter cash ($20) in case you cannot complete

Extra Gear: snacks, food, windbreaker, gloves, extra clothes/socks/gloves, boots vs running shoes

After the event we thought it would be helpful to share notes about how we trained, what seemed to work, what did not work, what we brought, and basically anything we learned about this event and a few things we wish we had done differently. This is a summary with input from all 4 of us. You can also find a lot of ideas on the internet/GoRuck website. This is written by Whoopee (my perspective) with a lot of input from the other guys. In retrospect, we really approached this as a team-we tried to do EC together, pushed each other to do extra stuff, and shared things that worked and didn’t work as well as talked a lot about gear and packing while we were training. Overall, I REALLY ENJOYED THIS (both the event and the training). Hope this helps you.

We all did F3 workouts as much as we could knowing this would serve us well. I think that was the single most important part of training for this. That being said, it is NOT ENOUGH. We all did some extra training-running, rucking, and even swimming. We all agreed we should have spent more time rucking with weight and carrying heavy things. Rucking 5-10 miles with > #50 repeatedly would be my suggestion. During the event we carried jerry cans and stretchers with heavy things on them. The jerry cans were carried individually but the stretchers required 6 people to work together so practicing this would have been helpful. I think we all agreed this was probably the toughest part. Having a #45 ruck on becomes an afterthought-you really don’t realize you have it on after awhile.
I thought the swimming helped me a lot as far as cardio preparation-I don’t remember being short of breath for the event except during the 2 mile run for time on the Army PT test. I think I should have spent more time running also. I think 5 miles runs 3 times per week would have been fine. We did not really go long distances all at once during the event, but it would have helped with leg strength and endurance. We logged somewhere around 20 miles over the event.
Again, rucking while carrying things would have been helpful and should be part of your training. Suggestions included doing exercises to improve grip strength while rucking: pull ups, hanging from the pull up bar, deadlifts, kettle bell swings, and farmers carry.
Wrapping hot spots on feet with leukotape was a life-saver for all of us: thanks Woody. Look this up if you have never used it. Some of us used body glide to prevent chafing-I did not and did fine but would suggest trying before the day of the event if you are going to use it. I wore a Jocko rash guard, exercise short sleeve t shirt, spandex shorts, ruck pants from GoRuck website, Salomon trail shoes, and Mechanix gloves. I did not change anything and put on a windbreaker immediately whenever we stopped and were not exercising-see below. I believe the temperature was 45-55 degrees.

Chuy sent out some info for us to review beforehand. I don’t think any of us really took this serious enough. A tough part of this event is thinking after you are physically exhausted and functioning on little sleep over the last 24 hours. I think there would have been more fun and less pain if we had known the answers to more of the questions related to what he sent us. We all made mistakes and this led to more exercise.

We went to a meeting a month or so before the event and heard from 3 experienced F3 guys who all had different opinions on gear, however the most experienced guy (>75 events) gave us the best advice which was “less is more” when it comes to packing. We did a 12 hour event so besides required gear, I needed a windbreaker to put on when we stopped to do some teaching plus some food-that is all. The food for me was a peanut butter and jelly sandwich and 3 Kind bars. I had half a sandwich and a Kind bar at the end. Pack your ruck before and get a dry bag (or 2) to keep things in. You may not need the “dry” part but having things in your ruck that are easy to find in the dark and then get back into your ruck so you are ready to go quickly. I left my windbreaker in the large section (not in dry bag) and only put my food, extra batteries, and license/quitter cash in the dry bag. My sandwich was in a ziplock bag and the kind bars were individually wrapped when I bought them. My batteries, license, and cash were in a ziplock bag. I put gatorade in the Nalgene bottle and preferred that during the event instead of water. I brought an extra set of gloves but had no need for them.

Remember you signed up for this, you trained hard for this, and it is “fun” so enjoy it. As Woody put it, it is all a game. Play it all the way to the end. It is over when they say it is so no matter what, keep going until it is clear that it is over. Chuy was our lead cadre and it was clear he put a lot of time into planning our event. He wanted to work us hard but also learn a lot and have fun. These guys are all patriots and have been through a lot so we can learn a lot from them.

That is about all I’ve got. All 4 of us had a great time, were exhausted after the event, I said I would never do again, and then within 24 hours had basically planned to do another one in a few months.

Top 5 things I would do differently:

  1. Run more
  2. carry more while rucking more frequently
  3. prepare for Army PT more (specifically MANY more sit-ups and push-ups)
  4. study info sent by Chuy before event
  5. be more assertive during event-speak up, lead, be more verbal

PreBlast YMCA

OK guys, I don’t have many details, but wanted to get some info out for you to start to think about. You are probably aware of the new Y on Robinwood Road. Off to the side is about 40 acres they plan to turn into a running trail. The proposed trail is currently under construction. Along the proposed route are several areas with trash and overgrown brush that need to be removed. This is where YOU come in. If you are willing and able, I am asking for a few hours of your time on a weekend (likely within the next month) to use those muscles that you have been working on-yes, even soccer arms can help. It will involve lifting some stuff and clearing some trash-bring gloves and some yard work tools (loppers, shears, wheelbarrows, clippers, possibly chainsaws, TNT, flamethrowers…) and be ready to work.

When I get info on the date I will let you know but suspect it will be one of the weekends in Feb, possibly the weekend of 2/24. Think of the impact this YMCA will have on Gastonia. You do not want to miss being a part of helping with this project. Based on what I saw out there, I would recommend NOT bringing the 2.0s. There are a lot of unknowns and think it will be difficult to keep everyone safe if 2.0s are wandering around.

I have been bragging about how much we as a group want to help with service projects in Gastonia. Please try to make it for this community service project even if only for an hour or 2. Again, I will let you know when I hear the date.

More Cowbell

Twas a cold and chilly morning in the Gashouse. We had 3 for some EC with a stroll through the area with some weight. I think I may actually like the rucking-good fellowship and had some laughs. Need to come out with us sometime and try it. All it takes is a backpack with some weight, and actually, the weight is optional-no one really checks it anyway….

We got back with 2 min to spare and got to it.

Disclaimer for the FNG-I met him earlier this week and his sounded like a good fit-pretty much where a lot of us were prior to F3-high school athlete, family, some friends, put on a little weight over the last year, wanted to exercise but none of his wife’s friend’s husbands were really into it…..I could tell you more about him but it would be a HIPPA violation…..

WU: 10 or so SSH, Squats, Merkins, Flutter Kicks, then 5 burpees OYO then the Pledge.

PainLab went 1 direction and we headed to the library. We started with 1 min of called exercise AMRAP with 2 rounds of each: High Knees, Flutter Kicks, Squats, and Merkins. Thanks to the Pax for remembering this Monkish part for me. My short term memory is not so good. We then partnered up and P1 started lunging through the parking lot while P2 did 3 burpees then ran to catch P1. Swap positions and continue this process around the lot and back to start. At this point the lunges were not fun for me so I Omaha’d-next 2 laps would be (I think) SSH X 5 and Mountain Climber X 10 but instead of lunges, it was Nur. This was better and still provided adequate burn.

Next, mosey to Grier Middle School field and pick up my wife’s cowbells that were secretly hidden earlier this am during the ruck recon mission. We listened to a little Blue Oyster Cult on the way. Think ShortSale made some comments about his favorite musical artist George Strait along the way but I was too focused to let it deter me from my Weinke. The plan was an exercise called the Bear Hunt. The Q had some trouble setting up, but that was merely part of my plan, sort of, maybe. I really wanted to allow you to catch your breath. Partner up again. P1 bear crawls 1 direction. P2 runs about 30 yards to cowbell and rings it then runs back to catch P1. At this point, P1 picks up P2 (piggy back, fireman, by the nose…however) and carries back to the start. We did 3 rounds each, then we did 1 more because we could. We had some time left, so we did a few arm squats then I pulled one from Stroganoff’s playbook on the way back to start and juked left instead of right and we did some Hip Slappers-2 rounds of 10. Somewhere above we did 5 burpees for the train that I heard sometime in the past 24 hours. We moseyed back to start and joined forces with the PainLab for some Mary led by Rudolph then the COT and naming the FNG-HIPPA.

Great work this am. We had an FNG that I think will be back soon-he was making sure about Monday’s workout before he left so if you see him this next week, make him feel welcome. Remember how life changing this F3 thing can be-we all know it firsthand. Kudos to T Square for this past week collecting things for the family with the fire tragedy this week. Think he was in Folsom this am for his 6th workout in as many days to collect these things. Send him a message if you have something to add.


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