Dark. Colder than the last few days. Chance of rain. Just another F3 Workout at Gashouse. As the week went along, no one stepped up to Q the workout so I put together what I hoped would be a respectable beat down.
As I have done for the last few Saturday’s I’ve been in town, I showed up a little before 0600 to get a ruck in……the parking lot was full. Must be an overnighter inside the Schiele but no one waiting…..however, Woody’s and Boudin’s vehicles were already parked and vacant…..they started early. Looks like another Saturday morning of ruckerbation. It was fun.
As I strolled back in there was a good crowd waiting to join my bootcamp or Billy Madison’s appropriately named Painlab for the morning. Tooltime was here…..at least I knew it wouldn’t be a quiet workout. Kotter JK2 also made an appearance. Let’s get after it.
Quick warm up in cadence:
SSH X 10
Appalachian Americans X 12
Pledge
Time to split the groups up – 14 for the boot camp…..but wait……we’re taking the flag with us today. YHC grabbed it for the mosey to the main parking lot at Grier Middle School. I believe 8 total (including the two FNG’s) stayed for the Painlab.
The Thang
The Stroganoff 5
Start on one side of the parking lot – Bear Crawl to opposite side – 10 Merkins – Lunge Back (That’s one)
Rinse & Repeat for a total of 5 and plank for the six.
Somebody grab the flag, it’s mosey time to our favorite steps behind First Presbyterian.
The Rally to 1000
Partner Up: Partner 1 performs exercise while Partner 2 runs to top of steps and performs 5 Merkins and runs back and switches to the exercise reps. Cumulative reps of 200 for each of 5 exercises:
Flutter Kicks (Yes……that’s 200 per leg)
Mountain Climbers (Yes…….that’s 200 per leg)
Freddy Mercury’s (Yes……that’s 200 per leg)
Plank Jacks (Yes….that’s..wait)
LBC’s
If I counted correctly, we knocked out 7,000 reps at the bottom and a load of Merkins at the top. Good work men.
Mosey time to the track at Grier Middle School. During this mosey, Belding (a true gentlemen) ran with me and informed me that in Florence, they typically do not run ahead of the Q out of respect. Apparently, we hold no such respect here at Gashouse. At least someone grabbed the flag.
Time for a round of the Wolfpack Grinder
Let’s start with some…..some…….squats……..however, the Q was practically assaulted during the attempt but it went something like this:
10 Squats IC (assault # 1) – Run 1/2 lap – 25 Merkins OYO – Plank for the 6
10 Squats IC (assault #2) – Run 1/2 lap – 20 Mountain Climbers OYO – Plank for the 6
10 Low/Slow Squats IC (assault #3) – Run 1/2 lap – 20 Merkins OYO – Plank for the 6 (I believe it was during this 1/2 lap mosey that I asked JJ if we had any personal injury lawyers in the PAX…..no luck)
10 Low/Slow Squats IC (assault #4) – Run 1/2 lap – 30 Mountain Climbers OYO – Plank for the 6
For the record, the assaults were orchestrated by Roscoe, Tooltime and Dolph……YHC is luck to have survived. I just wanted to get home and shower.
However, we had plenty of time to mosey to the picnic tables for some IC work as follows:
Dips X 15
Step Ups X 20
Derkins X 15 (There was much rejoicing during these reps)
Dips X 10
Step Ups X 20
Derkins X 10
Time to mosey back to the start. Grab the flag.
Painlab was winding down and we joined in for some calf raises before finishing with some Mary:
Monk called out some crazy side ab work….something…..something……
Last was 30 reps of Flutter Kicks IC.
Well done men.
Announcements & Prayer Requests
Name-O-Rama
COT
Moleskin
It’s always an honor to lead this group but especially when we have a Kotter (JK2) getting back after it and two FNG’s from the Pain Lab (T-Mobile & Kodiak). They had spent the night at the Schiele and joined the Painlab as they were leaving. That Dad is on the Path with his son. Well done.
One of my most recent books that I have finished is Stephen Mansfield’s “Book of Manly Men”. I would highly recommend it. It’s a relatively simple read but has some strong messages about what it means to be a real man. Here’s an excerpt:
“……a real man is willing to subordinate his own desires and aspirations to greater causes: his God, his nation, and his family. He puts the welfare and security of others before his own. He knows he is blessed by a sovereign and loving God to be an American, and he believes his family is a gift from God for which he is responsible.” The author goes on to explain there are four Manly Maxims:
- Manly men do manly things (Take action)
- Manly men tend their fields (Take care of their own, their territory, guard it)
- Manly men build manly men (Iron sharpens iron)
- Manly men live to the glory of God
This hit home for me and one reason I stay involved with F3. To me, you men exemplify the statements above. We are responsible and have the opportunity to go out each day into our community and show our families and those around us what it means to be a man. You may experience push back in our society that no longer want us to be that “biblical” man. Stay the course. Our children, our wives, our friends, our coworkers, our community are watching and hoping for men like us to carry on and lead the way.
Until the next one. Aye!
Stroganoff
