Fitness, Fellowship, Faith

Day: April 2, 2019

Sparty’s War Eagle rode a Cavalier while chasing a Red Raider

Anything can happen during March Madness, thus an ode to this years final four teams in the title.   As related to the workout, no direct correlation to the workout.  If YHC had planned better, perhaps his Q would have been more creative and aligned to the strengths of the teams.   None the less, 5:30 rolled around early on this chilly 1st of April.  PAX was 8 strong to start the week in the gloom.  It was time to get to work.

Disclaimer

Pledge

Warm up

SSH x 50 IC; at this point Claven references it about reached his age.

Next exercise SSH x 1 IC; Claven’s wish was granted (respect)

MNC’s x 51 IC

LBC’s x 30 IC

Mosey down Riverwood stopping at every other light for 25 Monkey Humpers OYO

At the doctors office; broad jump up the hill to the first light, run back to start, 20 squats OYO; rinse and repeat x 3

Plank it up waiting on the pax

Mosey towards Gastone’s hill; stopping for train horn’s along the way for some burpees

Bernie Sanders up the hill to the circle

Flutter kicks x 30 IC

Mosey down the hill; stopping for the crowd favorite.   With feet on the high side, complete 30 big boy sit ups.   “Modify as needed” was demonstrated.   This has proven to be pretty funny.  All types of different gyrations.  Similar to my last Q; though some had wised up and avoided the severe slope

Mosey towards the Dollar store; stopped for another train horn.  Could of been the same one, who knows.  10 Burpees

Jail break to the parking lot

Line up; lunge walk across the parking lot; perform 10 V-Ups (F3 world may call them something different).   In one motion raise both legs while doing a sit up, run back to the start; rinse and repeat x 3

Pete Chilcutt planks, which by the way was part of the Houston Rockets championship team who won the NBA title with the Houston Rockets in the mid – 90’s.

Mosey across the Food Lion parking lot

At the stair case, calf raise for a couple of sets

Mosey across the old HT lot.

Stopped and the last light and bear crawled to the curb.

Tossed some “make believe” rocks to cross the island; this is Neverland

Mosey back to the start

Think I’m missing some other exercises, however,  you get the point.   Dry Rub made his first post at Neverland and was pushing the rock hard.   Come to find out, he is a neighbor of Watt’s Up.   These two are going to be complete beasts.  Their neighborhood will never be the same.

Prayer Requests

Namarama

Time

Mumble chatter was interesting through out.  It was fun.

Till next time

Turtleman

One flew over the…handlebars???

Some of you may recall Pedal was on the IR last Tuesday due to his backiotomy. I asked him Monday if he was clear to do his makeup Q this Tuesday. He said while PainLab felt great to him he had to defer yet again. Apparently he was out Mountain Biking, clipped a tree and flew over his handlebars. Ill let him tell you the rest when he’s able to return to action.  However this did not put YHC in a pickle. As i’ve attended or listened to many podcasts on Q Source, One that always sticks out is preparedness. “Always Be Prepared” is what 5.11’s moto is and so it shall be. Quick weinke creation. Arrived at Bulldog and see a surprisingly large crowd for this AO and I also see a return of Dry Rub, the FNG fresh off the convergence. Lets begin

Warmup

SSH 15 IC

Merkins 15 IC

Imperial Walkers 15 IC

Hillbillies 15 IC

Here comes HushPuppy coming in Hot. Glad to see you out here brother. Modify as needed, do what you can do!

HP takes off with a headlamp for many laps around the Bess Track.

The rest of us meet the Deck of Death

Card # Exercise Suit Exercise
2 TGU Hearts Merkins
3 Halos Diamonds Burpees
4 Half Knee Press Clubs LBCs
5 Figure 8 Spades Squats
6 Renegade Row
7 Skull Crushers
8 Clean & Press
9 Snatch
10 High Pull
J-15 Overhead Tricep
Q-15 Curls
K-15 Swings
A-15 pullovers

We ended up doing 69 Burpees, which i think was the exact # of PAX at the convergence.

COT

Announcements – Comm. Foundation Run SIGN UP, Mt. Mitchell

Prayer requests

VooDoo took us out

 

Moleskin

Last week was the F3 Mental Battle. I told the PAX the story of my wife’s friend losing her sister over the weekend to Suicide. The struggle is real. I told the PAX that the mental illness battle shouldn’t be only 1 week, it should be every day. Talk to the men around you. Men, if you are struggling, talk to someone. We are all here for each other. We are here for you if you are the one struggling. Don’t be afraid.

 

AYE!

HIPAA

More Than A Mosey – I thought the Goat was on Thursday?

Welcome to the premiere elite exclusive reclusive top of the line one and only running AO/Boot Camp in the Gaston region.  The Storm.   On Tap:  The Buckeye 5K.  3.2 miles of more than a mosey.

12 pax ready to go, I let them know that I am an idiot and if they follow me they are also idiots.

SSH in cadence, Plank.  First bad joke of the morning:  ACC gets 3 number 1 seeds in the NCAA tournament (not the NIT) – this was not taken well – I did let the pax know my first joke would be a bad one.  Merkins in cadence, Imperial Walkers in cadence.  Time Frame rolls in.  Lets start over, SSH, Merkins.  Lets Mosey, check that, this is more than a mosey today.  With snow in the forecast we need to hustle.  Average moving pace today was 8:07 over 3.19 miles.

Hustle to the statue round about.  Grab the six.  Plank. Plank.  Plank some more.  recover.  Lets step back lunge AMRAP.  Lunge, Lunge, Lunge.  Plank.  2nd bad joke of the morning brought to you by Sister Act:  Have you heard the joke about constipation?  …………………………..it has not come out yet.  Mike drop into  Mike Tyson’s in cadence, short demo for Radar.  Lets hustle.

Hustled to the stop sign near on our way to the Goat.  Plank.  Plank.  Plank.  We were in the middle of a neighborhood so Quiet shoulder taps in quiet cadence – I can not count this morning. Lets Hustle.

Hustled across Goat Island to the big bridge.  Plank for the six.  Half pax on one side, half on other.  Stupid shuffle to half way point of the bridge and switch sides.  This was a crowd favorite.  No jokes here.  Lets Hustle.

Hustled to the Church at the top of the hill – AMRAP good form Squats.  Pledge.  Hustle.

Hustled to the big bridge.  Bear crawl across the bridge – no walking or running is allowed on this bridge during an F3 bootcamp.  plank for the six.  Freddy Mercury with long extension AMRAP.  Recover.  Real Big Boys with full extension AMRAP.  SA and Broke were getting a rash – may need some Penicillin.  Lets Hustle.

Hustle back across the island into the neighborhood.  Plank.  Plank plank plank. Plank.  3rd bad joke of the morning brought to you by  – Sargento – a man walking into a doctors office wrapped only in cellophane – the doctor says – clearly I can see your nuts.  Lets Hustle.

Hustled back onto school property at the Storm – plank for the six.

Hustle – long Hustle back to the flag – Circle up as time expires.  3.18 on my watch.  Thanks for letting me Q today, it has always been a dream of mine to take the Storm to the Goat.

Prayer Requests

  • Sargento’s Mother in Law
  • SA wife and daughter traveling this weekend

Announcements

  • Buckeye has the 9th – may have a co-q
  • Sargento has the 16th at the Storm
  • Dr. Seuss has the 23rd
  • The 13th is the community run
  • 3rd F on the 12th at Hush puppies church
  • May 5 hike with Gastone – Q-Source at the peak

 

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