Fitness, Fellowship, Faith

Day: April 4, 2019

The Boars Nest is Born – Preblast

Despite somehow finding my way into the Palmetto 200 this year, I have said many times I am not a runner and I have the Strava timeslips as proof. I know running is great cardio, but I have also learned rucking is a good way to get benefits similar to running without the impact, not to mention the 2nd F component.

I was already thinking about it when Whoopee kicked off Diablo Sammich earlier this year. Seeing the early success there further reinforces that guys are interested in this!

As the saying goes, “if you want to do it, Q it”….so I will! After talking with Stroganoff, Sister Act, Roadie, Whoopee, and a few others, I am pleased to announce F3 Gastonia’s 2nd Rucking AO will be launching 4/21/19!

It will leave from Ingles in Dallas at 6:15 am for one hour and end at 7:15 am each Sunday. It will be alligned with Crossroads, similar to the Gashouse/Painlab setup. We will share a COT and be able to join together for Q-Source.

I will serve as site Q and take the Q on the 21st, but I will be looking for men to step up and lead weekly. This is intended to be an organized ruck workout. There will be simple rucking, but we will push the pace (no running though!). We will also include coupon work, heavy carries, obstacles, and whatever else we can come up.

So the name….I love the Smokey and the Bandit-themed name of Diablo Sammich and thought it would be cool to keep that 80s car-chasing/TV-Movie theme. Of course, we need that “North of 85” flair. I mentioned my name suggestion to a few guys and all were in agreement I had THE right name! The name be The Boars Nest, in reference to the the legendary watering hole from The Dukes of Hazzard. (It may be noted you can also buy Boars Head meats at Ingles).

So, get your sack in order and join me on the 21st!!!!

food over drink

We had a good morning at Diablo Sammich. Voodoo met me early for EC in HIM fashion-showing because he did not want me to be alone. We pushed it hard with a Defib Special-you will find out what this is next time I Q. Thanks Voodoo. The pax kept rolling in and we started at 0530 with the Pledge then took off with rucks in tow. We went up Gastone’s Hill, did some core work at the top with flutter kicks and ruck presses. On the way down we did squats at the mailboxes. We kept rolling around towards the elementary school. Half the group had a quick mosey across the stress dodging cars then we all headed back to Pelican’s in time to quit right at 0615.

Along the way we talked about BRRuck among other things. I have said it before but the 2nd F on the Ruck workouts can really be great. I do think it is a different approach though-you get to make it as hard as you want and it is really not as dependent on the Q. You can make it easier with a light ruck or load it up and really push yourself. Carrying objects like sandbags or telephone poles are definitely something we should work towards once we get some more experience. If you haven’t been to Diablo, come check it out, and remember: Food is better than drink on Thursdays.

Impromptu Q

So YHC had the opportunity to post this morning at The Pub and then go to a luncheon later in the day with some F3 Brothers to hear Joko Willink speak. On the way back Freight questioned YHC about Midoriyama and being there…Well YHC decided to call Blart and ask for the Q. You see YHC actually ate pretty poorly at the luncheon so a Murph was in order!!!!

 

Warm-up:

None

The Thang:

This one is real simple

1 mile Mosey

100 Pull-Ups

200 Merkins

300 Squats

1mile Mosey

We circled up for a few exercises with a little time to spare

20 V Up/ Roll Ups

20 Burpees OYO

And 22 merkins for the Vets!!!

Great work by all PAX today this is a real mother of a beat down. Those of you who didn’t like it ….Blame Freight!

Pledge

COT

Prayers:

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Into the Spider-Verse

From another dimension 4 months earlier, Spiderman was spotted leading the dedicated PAX through a Downtown beat down.  On April 3rd,  the ripple some may have felt , besides overused back muscles and popping knees, may have been a time portal expansion allowing said Spiderman to drop in for another delightful Q.  In order to swing by web, hours on end, one must have the upper body dexterity similar to a Marvel Super Hero or chemically enhance orangutan.  We went for that.

Warm up.
SSH 20 IC, Squats 10 IC
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC
Merkins 10 IC, LBCs 10 IC

Pledge

Mosey to ye ole harris o teeter – line up

10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it

Mosey around parking lot

10 Dying Cockraoches IC
Zombie walk to next line
10 Dying Cockraoches IC
Zombie walk to next line
10 Dying Cockraoches IC
Zombie walk to next line

Mosey around parking lot end at the last ending line

10 moutain climbers IC
Bear Crawl backwards to next line – hold it
10 moutain climbers IC
Bear Crawl backwards to next line – hold it
10 moutain climbers IC
Bear Crawl backwards to next line – hold it

Mosey around parking lot

LBCs 15 IC
Dying Cockraoches 15 IC
Plankjacks 15 IC

LBCs 15 IC
Dying Cockraoches 15 IC
Plankjacks 15 IC

Mosey around parking lot

Burpie Broad Jumps 5 lines  AND BACK

LBCs 15 IC
Dying Cockraoches 15 IC
Plankjacks 15 IC

Mosey around parking lot to the dipping wall

Dips 15 IC
Dips 10 IC
Dips 8 IC

Mosey to snowballs for 45 seconds of SSH

Announcements + COT

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