Month: November 2018 (Page 4 of 8)

I guess the Gastonia region PAX take a pre-blast very serious, as only five posted this morning at Hollywood.  That’s okay, those five didn’t just push the rock, they picked up and carried it.  Nice work men.

Warmup 15 SSH, 15 high knees, 15 Don Q’s.  Pledge.

Mosey down to Veterans Park, which is the bottom of First Baptist hill.  Go up the hill, stop at first intersection, 25 merkins, next side street, 25 wide arm merkins, keep up the hill to next street for 25 military merkins, continue up and stop for 25 diamond merkins.  Back down hill stopping for the same merkins at each stop.  By the way, face downhill for each set.  Arms and shoulders jacked by the time we got back to the park.

Head back up the hill, this time stopping for 25 big boy sit ups at each street, facing up hill for these.  At top of hill, we turned around and went back to main street.  Took a left and went to the corner with the Italian restaurant.  Stopped for 10 hip slappers against their wall.  The side walk is very slippery, quickly omahaed and kept running back to start. Time.

Q read Philippians 4:12-13 ”  I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. 13 I can do all this through him who gives me strength.”  A few words regarding being grateful even when things are happening in life that may make gratitude difficult.  Christ gives strength.  Always

Most AO’s open Thanksgiving except Midoryama, Goat is moving time to 6:30.  Speed for need in McAdenville Saturday, Christmas party Dec 15.  Operation Sweet tooth in swing so bring toys to a workout, also remember the character band aids.

Also shirts are up for Mt Hollywood and Bulldog, but orders are only taken through Nov 23, so get those ordered.  Need 12.

Prayer requests, Orangeman M, Shadrap son, those effected by wildfires, and those still recovering from storms.

Q took us out

Always an honor

Tiger

Disclaimer:

Warm Up:

SSH – 20 in cadence

Merkins – 20 IC

LBC – 20 IC plus a squirrel sighting

Squats – 10 IC with no squirrel sighting, sigh…..

Painlab, to your thing.  As for us, we have a turkey to catch.  As promised, there would be multiple wildlife sightings on our journey, and of course each one would mean additional work.  From the Schiele, to Grier, to FPC (wait for the traffic light), to the Stop Sign at top of Burtonwood, we encountered hundreds upon thousands of turkeys.  Uh, wait, no.  It was more like 16 or 24 (I forget how many I made).   Each bird had a surprise whether it be 25 Merkins or 50 (?)(Pax calls it out).  Finished our first round of Turkey Shoot and headed to FPC parking lot.

About mid point between the Burtonwood Stop Sign and the steps at the Pad we played a game of Dora 1,2, 3’s with partner.  Partner one runs to top of steps while Partner 2 does one round sequence of 10 merkins, 20 squats, and 30 flutter kicks.  Seems I’m having issues explaining this here, funny, maybe it was the blood flowing but I seemed to have explained it so well that morning.  Or maybe I’ve not had my coffee yet and it was a disastrous Q fail and I’ve got it correct here.  Let’s go back to finding birds.

Poor bird we’ve aptly named ‘Quick Bird’ is already practically roasted and we send him out for more games of tag.  Pax, gather round, here is what we are going to do.

One Pax takes the bird and places him within whatever vicinity he feels compelled to do.  While pax one places bird, the balance of us will do SSH until he returns.  Pax returned, let’s go get the bird.

Round One:  SSH / Lunge to bird

Round Two:  WWI Sit Ups / Bunny Hop to bird (bird about 300 yards out, Madoff and Roscoe made it in three jumps)

Round Three:  Mountain Climbers (maybe?) / Bear Crawl to bird

Round Four:  Squats / Crab Walk to bird

Large Perimeter:  Change bird hunt to larger perimeter of church.  Ready….

Round One:  SSH / Run to bird

Round Two:  WWI / Mosey to bird, that is ‘Mosey with Moses’ to bird, Moses placed bird in parking spot and there were 173 to choose from, took a minute.

Round Three:  Merkins / Partner Nur to bird

Round Four:  Merkins / Karaoke to bird

Bird in hand, not a good hider but a good sport.  We’ve bagged the bird, time to eat though his goose is already cooked.  Mosey with Moses back to the Schiele.  Great mumble chatter group.  I had a blast this morning.

Time, yes……

Pledge:  whoops….missed this earlier, Madoff great reminder.

Announcements:

See Hippa for T-shirts, out on F3 Mudgear site now.  Need minimum of 12 for each print, push is to get Bulldog shirts but also any other bulk orders to combine for shipping costs.  11/23 is deadline.  Shirts styles offered in a quite impressive array of a ‘seasonal’ (Hippa) style

12/15 Christmas party at Kiiish (spelled how I like) and M’s place, look for details online

Christmastown 5K, show or support

Concerns:

Nikki Bailey and for safe holiday travels.

I need Q’s for Gashouse please if you have made it this far.

That’s all for now, until next time……

Aye……Linus

Exciting news at Folsom this week! Starting back in February or March, I started EH-ing my friend Nick in Greenville, NC and he became a regular down there. This new HIM was dubbed 4-Leaf and has already become a great F3 success story, losing a lot of weight and transforming his life. I see him on Twitter posting regularly, taking his 2.0 to workouts, we text each other about posting, and now, he is starting to Q workouts.

He is going to be in town for Thanksgiving so I asked him to come Q a Ruck Workout at Folsom on Thursday.

I would really like to see a strong crowd out there to support him and also to try something different. Grab your Ruck Pack and come show 4-Leaf some love at 5:30 Thursday morning.

If you need a ruck sack, ask around and borrow one or just get a backpack and put some weight in it!

So as the weather takes a turn for the colder temps and the incessant rain continues west of the Catawba 5 mostly respect warriors defeated the urge to say in the warm and dry environs they were sequestered in to push the boundaries and get better. Fortunately they had veteran leadership that knows that the power is in the pax, not the one. It went like this:

Gather in the cold drizzle in the school parking lot and make a bee line to the school house and some sembleance of shelter.

COP:

SSH X 20

IW X 30

Merkins X 10

mosey over to the area to the right and the benches for a ladder as follows:

5X – Burpees

10X – Jump Squats

15X – dips

20X – WWI situps

25X – Hand release merkins

30X – Jump Squats

Game here is after you do the first 5 you run the parking lot and come back to the start. Then with the group you go the 5X and the 10X, run again. And on and on until you reach the 30X. Then we go back down the ladder. so we essentially did plenty of burpees and hand release merkins (75 of those to be exact). And it also git us out in the rain a little with the run. Nobody melted.

Mosey back to the all for some people’s chair and balls to the wall to finish up.

Lalannes 20X

Hip slappers 20X

Air presses X 20

Air punches 20X

Mosey back to the flag for pledge and COT.

NMM:

Great work by the pax, everybody was rolling today. It really means something to the respect guys who are the REAL badasses in F3. It just means more? Could be! What is the more? The pax! And that is what made this worth doing today – being there for each other. That’s how you get big things done.

Let’s keep making it happen!

Tesla

11 HIM showed up at Midoriyama on a cold dark evening for the first workout I have Q’d in a long time. By the time I got there at 5:20, most of this group already had a few miles EC in.

Warmup: SSH, Don Q’s, MNC’s

Thang:

Since it has been so long I figured I would reuse one of my favorites and maybe no one would notice. Each man grab 2 bricks and lets mosey.

Mosey with the bricks to the dog park. 20 CDD’s, 30 military press, 20 CDD’s.

Mosey around the track. 20 werkins, 30 brick flys, 20 werkins.

Mosey back to the flag. 20 MNC’s ,30 brick straight arm raises 20 MNC’s

Mosey to the parking lot at the trail. 20 military merkins, 30 tricep raises, 20 military merkins.

Mosey to the bike trail parking lot. 20 merkins, 30 brick curls, 20 merkins.

Mosey back close to the flag. 20 diamond merkins, 30 brick punches, 20 diamond merkins.

At this point YHC’s arms had turned to jelly, so enough of that.

A few minutes left so circle up for some core work. Pax called out the exercise and I don’t remember what they were except for Oompa’s 100 lbc’s.       Time.

Pledge.

Announcements: Christmas town 5k, half marathon Dec 22.

Prayer requests: Def Leopard’s M’s knee, friends and relatives with cancer.

It was an honor to lead. Next time it wont be so long between Q’s.

Ok, so here we are heading into winter where the temperatures are not going to be favorable for most to be outside. Well, tough crap, “outside” just happens to be one of the F3 core principles. That being said, Folsom was really lite this morning. Yes it was cold and yes it was slightly rainy. This shouldn’t affect a real HIM from posting. Alright, enough complaining. We have 3 so let’s do this.

warmorama

SSH, Toy Soldiers x15 IC

mosey to the park entrance for the pledge. “Someone” didn’t bother getting out the fartsack to bring the site shovel flag. That’s cool, we wanted to run a little anyway. Now, mosey back past start to the lower parking lot turd shed.

Thang

All PAX balls to the wall. When Q calls, the first PAX bear crawls around the building. Back on the wall then P2 goes, then P3. This wouldve been even better with more participants, but gotta do with what you got. Next, wall seats in the same manner as before as we take turns lunge walking around the building. On our 6 for a little core. LBCs x20 IC, plank jacks x20 IC, Merkins x20 IC. Recover and mosey out to the parking lot. Line up for some triple nickel. 5 burpees sprint half the parking lot for 5 squats, sprint back. Rinse and repeat 5 times. Now turn and line up for Route 66 the rest of the lot with Bobby Hurley’s. Brief recovery then nur up the road until the we get to the turn. Turn around and finish running back to start. 22 for the vets.

Announcements: Christmas Town 5k November 24, Christmas Party at Quiche’s Dec. 15

prayer requests lifted up

YHC took us out

always an honor to Q the legendary Folsom crowd. I just hope the fartsack isn’t quite as strong next time. See you soon in the gloom.

Once Bedpan had reached out for volunteers to Q Downtown a few weeks ago, I was ready to give it a try. Being my VQ there, I wanted to make sure it was worthy of the regular PAX’s approval. There’s a Q that had been used out at Folsom a few times that YHC really liked. I made my own little variation of it to use in the parking deck. I love the parking deck. Folsom needs one, but twice as many levels. Anyway, this particular Q was derived from a story in the Bible. The walls of Jericho. Ok, more of the story will come. It’s 5:30 and a brisk 31 degrees.

Warmorama

SSH, Imperial Walkers, Gravel Pickers: all x 7 IC

Pledge

Mosey to the parking deck. On the way, PAX discuss the significance of the number 7. Some said, “how many days of the week” some said some unmentionable things, and Clavin says “hey, a Q a while back referenced the number 7 to the Bible.” Yes, ok, God rested on the seventh day of creation. Joshua marched around Jericho once a day for seven days and then 7 times on the seventh day when the walls fell. The number 7 is referenced 735 times in the Bible. Gaston’s says, “hey that’s the number we should use.” Uhmmm, nah, 7 is good. 7 represents physical and spiritual perfection in the Bible. God rested on the seventh day, creation “then” was perfect. There are many other references that would take me way to long to cover, but you guys get the point. Folsom’s Walls of Jericho was performed in the Walmart parking lot, the run part representing the march around Jericho, but around Walmart. Of course Walmart’s walls never fell. Anyway, let’s do it.

Thang

7 exercises performed 7 reps each then mosey to the top of the parking deck. Down the stairs and rinse and repeat 7 times. Again, this is a variation using the parking deck. I love this place. Ok, exercises were Burpees, CDDs, Plank Jack Merkins, Hipslappers, Big boys, Mountain Climbers, Squats. Perform 7 reps of each then mosey to the top, down the stairs and repeat 7 times. I’m glad this didn’t cause the parking deck to fall because I love this place. QIC called for all to stay together as best as possible. After all, what good is the army not working as a unit? After 7 rounds were finished, PAX moseyed back to start. With a few minutes left, finish up with some Mary. Bedpan calls Freddie Mercs, Clavin calls Flutters, Gastone calls crunchy frogs, Island wanted some more Flutters, Breaker called American Hammers, Anthrax calls out windshield wipers, YHC finished out with 22 for the vets.

Announcements; Christmas Town 5k Nov. 24, Christmas Party at The Quiches Dec. 15(rsvp on slack)

Prayer requests: Allen Tate’s Mom n Law, Breaker’s Mom, BedPan M, each other and our families

YHC took us out in prayer

It was an honor to Q downtown this AM. This AO is awesome due to all the options available. Especially the parking deck,  I love that place. I encourage all to branch out and grab a Q somewhere different on occasion. Like myself, I know it can be difficult due to personal schedules. Anyway, as far as the number 7, the reason it’s used so many times is because it represents what is perfect! The Word of God is Perfect. None of us are perfect or ever will be, but thanks to our Perfect God, we don’t have to be. Thanks to God, he sent His Perfect Son as a sacrifice to save us. Let that sink in, A Perfect God, A Perfect Son sacrificed for a non deserving world. Now that is Love. Perfect Love. (Coincidence that there were 7 PAX this AM?)