Day: July 12, 2018

8 men showed this morning.
Focus was abs.

Warm up.
SSH. X 20
Cherry pickers x 20
Let’s Mosey to the Flag.
5 Burpees at the street light.
Pledge
Lbc x20
Fluttersx20
Sandy V x20 (was reminded by the pax I was doing this wrong and made corrections and moved forward).
Run to the triangle in the road for some NUR. First thing I heard was you been around Gastone my answer was yes and (by the way Gastone MLP is still sitting down slowly but plans to return back Monday). After that side note.
Nur uphill 20squats
Nur to other corner 20squats
Nur to the other corner and.. 20squats.
Mosey for a bit then head to the tennis court.
Let’s do some 11’s
WWII sit-ups and American Hammers
From one end of the whole court to the next.
22 for the Vets at the end.

It’s always an honor to Q. Actually I was glad a spot was open at Folsom, the men get stronger every day we laugh and support each other anyway we can from prayer to plumbing advice and repair. Most importantly we check in on each other. The past 6 months my body has become stronger, but it cannot compare to how much stronger I am at praying and praying for others. Speaking in public has become stronger, helping others and my family has become stronger, the strengths I never expected to grow at F3 are stronger than ever before. Now with all that being said I hope the Pax can enjoy the B.B. at their late night dump stop before going to bed.

Prayer request
AT’s mother in law
Safe travels this weekend for the families heading on the tubing trip.
Def while he is in China
Montrosses hip
MW’s leg

The Bed Pan is Full!

Well gents, here we are again. I have missed a couple of weeks due to illness and then my little girl breaking her arm on Monday. Dolph needed someone to take the Q since he had to leave early for work so I volunteered to help out. I like the workout in a bag, which is just a specific set of exercises done over and over in a workout.

Disclaimer
Warmup: Moroccans x25 IC, grass pickers x???IC but everyone had a good time clapping. It was apparent the warmup was done so we grab the pledge and mosey to the upper lot past the stairs. I set up the speaker and timer (thanks to short sales input) and we begin. Every exercise called is 30 seconds by the lady in the phone. This is where the harassment started. The phone voice, the fact that I had some exercises that needed a wall, but we didn’t have one, the pronunciation of some of the words by the phone timer lady and there was a mention that short sale did a bad job of instructing me were thrown out there. Exercises were SSH, Lunges, Merkins, Crunches, Step ups, Squats, Dips, Plank, High Knees, Calf Raises, Push-up with rotation, side planks L/R.

After timer was up, we mosey to the gazebo because there is a wall or bench, etc. there for work. Part 2 was abs. LBCs, Flutter Kicks, French Fries, Windshield Wipers and Heel touch’s all to 100. This was another topic of harassment. I specifically said single count and however you get to 100 the fastest OYO. After I give directions if someone asks again, I tell them the opposite. Boy did that start some stuff. Hipaa took the time here to tell me he was going to workout with the ladies (makes sense to me, he showed up late for the workout like a girl)….BOOM ROASTED (burn is trademarked by Sargento).

After this was out of the way, time to mosey, but I heard CLavin say something about Suzy Q (phone voice lady on timer) so immediate Omaha to stay in place and knockout 50 burpees. CLavin then responds…what’d I say??? Timeframe noted this was a bad idea. I took a moment to ponder this myself. When the monthly challenge was 30 burpees a day, I tried to do mine timed to see the improvement. I could knock out 30 in about 2 minutes 12 seconds. When I got to 30, I dragged and took as long to knock out the remaining 20 and changed to ones without the pushup.

Finish the burpees and gather back up for the time circuit again. Mumble chatter was not as bad, but I have to agree with Timeframe that it was a bad idea. Move back to the gazebo for abs at half the reps.

Mosey to start (+/-50 yards), Announcements, Prayers, Names, COT.

Announcements: Running 50 Mile CSAUP 8/25, City Ruck the night before, Burpeethon with team or 2.0 10/6, Tubing this Saturday (get with Sargento),

Prayers: Hipaa’s family as they bury his M’s Grandfather today, Timeframe and his M’s Aunt, Safe travels for Breaker Breaker and family.

Today was my last day as Site Q for the Pub. I’m sure I’ll Q there in the future, but next week, I’m handing over the shovel flag to another HIM who has stepped up to lead. He’s already started with a F3Pub Twitter account. Keep an eye out for it, and show to know next Thursday.

I started The Pub a year and a half, or so, ago. Whoopie had just led the first F3 Gastonia BRR team, and I wanted a running workout to keep up the pace. It’s been great to see other running workouts pop up too.  It’s gratifying to see the regulars who post at the Pub these days. And thanks especially to those who encouraged me to keep the doors open when few to none were posting.

Oh yeah, and today we ran. Diva, Roscoe and I ran the first route I made for the Pub: Hoffman/Rosebud to Pamela to Gardner Park, to Armstrong Park to start. Oompa Loompa ran the other way down Hoffman and looked tired enough when we returned that we believed he actually ran.

I hope to see some regulars + new HIMs turn out for next weeks site Q transfer. Who gets the shovel flag? S2K

Announcements: 2nd F this Saturday; CSAUP in late August

COT

Monk