Month: September 2019 (Page 4 of 10)

As most Gaston Pax know YHC likes to name landmarks at AOs to encourage and build the legendary status of the AO and the region. Mt. Hollywood has the famous hill YHC and pax have named K2 because like it’s namesake in the Himalayan Mountains it is high and it is steep, the real K2 being second only to Everest and from what I am told a tougher climb. So with that in mind as the pax gathered today in the gloom it was pre planned that K2 would figure into the mix heavily today. Went like this:

*COP:

Arm and upper body stretching

SSH X 20

IW X 20

Plank, Hand to palm stretches

Nolan Ryans X 10 each side

Mountain climbers X 20

Mosey to the bottom of K2. Not absolute bottom but close to it for triple nickel. Run to the first street that comes into the path which is the steepest part and the longest climb.

Bottom: 5 plank jacks

Top: 5 jump squats

Pretty tough triple nickle – Varsity Version! And a time suck.

Mosey to the BB&T, make one stop:

10 merkins

10 squats

10 big boy situps.

Mosey to the back of the bank.

11s as follows:

American Hammers

Mike Tysons

After that is done a People’s Chair:

20 airpresses

Rugby sprints

Set 1 ; do sprints, 10 SSH

Set 2, do sprints, back in People’s Chair, 20 Muhammed Alis

Mosey back to COT and AO site.

NMM:

Pretty tough pull today, pax did great work. K2 triple nickel set the tone!

First day of fall, great clear and dry morning for the most part. Mindful of other pax today per Tiger’s prayer list, Tiger’s dad and others. Keep them in your prayers if you would.

Great to lead today, Hope everyone got what they wanted. K2 sucked. That was the intent. Mission accomplished and we are all better men for it.

Tesla

It was a beautiful morning with perfect weather as 95 runners participated in this year’s Stop Soldier Suicide run. The course was set up in reverse of last year’s course.

14 F3 Members participated:

5 Pax ran Speed for Need

9 Pax ran either the 5K or 10K.

Pizza Man pushed an empty chair, which was kind of fitting as it could represent all of those who have served, or are currently serving, our country.

Bedpan’s uncle was our honored retired serviceman.

A little bit about this gentleman:

Terry Revels, Chief Petty Officer, Retired.

77 years of age

26 years military service: National Guard, Army, retired from Navy. 

1960 served with a recon unit in South Korea. Including 25 parachute jumps. 

Naval career: He served on several ships including: 

USS Belmont (a spy ship), 

Denebla, 

Blue Ridge,

Denver, 

Tarawa,

USS Saratoga (from which he retired as Air Traffic Control)

Bedpan said that he told him they followed France and watched them launch and drop their first Atomic Bomb. Said he was so close “He could see the flash”.  

We all share in thanking Retired Chief Petty Officer Revels for his service and for his willingness to participate in this year’s Stop Soldier Suicide Speed for Need Event!

Thanks also to Pizza Man for organizing and orchestrating the F3  Unit and to all who participated!

Seuss

14 Pax, including 1 FNC newly named Gordon Ramsay, came out for a Tophat Q.

I didn’t realize that Tophat really doesn’t write Backblasts lol; so I am doing this by memory as I can’t find the notes I thought I took for this workout.

We did a series of squats,

we did Triple Nickle, I believe..I remember Moroccan Nightclubs-a favorite of our Q.

We got in 1.53 miles.

Nice work done by all!

Seuss (for Tophat)

The BRR was my first ever relay, of any sort. I thought that I was training fairly well, but I was not prepared at all.  The more enlightening thing is I didn’t even do any crazy legs. So it is my commitment to myself to train harder this year and be more prepared. So a few studs set out, we said the pledge and began walking down the hill.   My plan was simple. Gastone’s hill as many times as we could. We started with 10 merkins went to the top  did 10 merkins and back down…Repeat 4 times.  We did some squats instead of merkins for the last trip.  Great work by everyone. I really enjoyed it. Food>Drink!!

COT:  Still pray for Tube’s friend who is doing some better.  HIPAA ‘s family with the passing of his uncle.

YHC took us out.

This week for some reason I just wasn’t as creative as I would liked to have been, but nevertheless we got some good work done.

Pledge

Warm-up:

SSH x 20 IC

MNC x 20 IC

LBC x 20 IC

The game is simple…Painolopy.   There were lots of burpees, merkins, squats, and presses. Great work by all. It also allowed for some good mumblechatter.

COT:  prayer requests:  Tube’s friend who has  health problems but always has positive outlook .  Prayer for his healing and that he gets to go home.

HIPAA lots his uncle.  Prayer for comfort and peace for his family.

YHC took us out

We Rucked, We had fellowship.  If you haven’t got to know Big Pappy, you need to….. True HIM

YHC felt like working the brain and the muscles on this Q.  Sparky let me borrow the blocks again and I downloaded a trivia app.

Warm up:  walk to the flag and pledge

the thang:

I placed the blocks in the parking lot across from the flag where we would do a set of block exercises and after each set, we answer a trivia question.  The catch: if you get the question wrong, each pax has to do 5 burpees, if you get it right, you can pick any exercise up to 10 reps.

block exercises, 10 reps each, repeat until time.

curls

trivia

shoulder press

trivia

squats

trivia

on your 6: chest press

trivia

I think we went 4 rounds

5 burpees for each trivia question wrong….. we missed at least 5 (should have paid attention in school)

pappy and I were the only ones this time out but was a good time even with no crowd!

Three Pax were present for Stogie’s VQ. I would take it that no one loves me… but fact is they were all serving elsewhere (whether it be the JJ 5K with Speed for Need, or Stop Soldier Suicide, or Rucking, or serving as Q at a different AO). I guess we’ll cut them some slack. Much better than the fartsackers – who know who they are.

The Thang:

Warm Up:
– 20 Side Straddle Hops – in cadence
– 20 Pavement pickers – in cadence
– 20 Mountain Man Poopers (Thanks for the AO I was named, F3 Waynesville) – in cadence

Mosey to the road…

Pax formed a line and did an Indian Run up the hill to the Flag:
– Six did 5 Bobby Hurleys and ran to catch up
– Six did 5 Burpees or Flying Squirrels and ran to catch up
– Six did 10 Goofballs and ran to catch up

Pledge!

Fellowship Mosey to the stone bleachers at the dog track.

My version of a Dirty MacDeuce:

• 10 Step Ups (each leg)
• 20 Wide arm inclined or declined merkins
• 30 Freddy Mercurys

Run around the track

• 10 Step Ups (each leg)
• 20 Diamond inclined or declined merkins
• 30 Flutter Kicks

Run around the track

• 10 Step Ups (each leg)
• 20 (Palms up) inclined or declined Ranger merkins
• 30 Star Crunches

Run around the track

• 10 Step Ups (each leg)
• 20 Regular inclined or declined merkins
• 30 LBCs

Run around the track

Mosey to Light Post…

Pax did Lt. Dans (Dan Taylors) – 1 low squat followed by 4 walking lunges for about 30 yards, and moseyed the rest of the way down the hill to the lower parking lot.

We did two laps around the lower parking lot – karaoke’ng to one corner, nur to the other corner, karaoke’ng to the other corner and then running back to start.

We then moseyed to the Tennis Courts.

We did some Adam Wests (aka Bat Arms) – 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps.

We then did high-knee-skip suicides.

We did one more set from the Dirty  MacDeuce – Abs, Arms/Chest, and a leg workout.

We then did some Mary, called by the present Pax (mix of exercises from: Mike Tysons, Jacked Up, to Peter Parkers and Parker Peters).

We finished with some Yoga (some made up, some legit):
– Cow/Cat
– Cobra
– Stretches
– Hangs

• Overhead clap

Moleskin:

With so few in attendance, we blew through my weinke in no time. Being my first time Q’ing I had little idea how long things would take. My goal was to do exercises I could do, but not have the exercises be extremely JV.  I was out to do a few new things (or things we don’t often do at Folsom), and try putting my spin on them. When we blew through with around 25 minutes left, I found I was able to improvise enough to get by until I needed to call on the other Pax there, who were waiting to be called on (Site Q chomping at the bit). Overall, I think I did fine (and think the other Pax weren’t saying so for my feeling’s sake). I learned a lot. I’ve been thinking about Qing for a few months. I think I accomplished what I wanted. Thanks Montross and Gumby for the assistance and support!

For those who didn’t show, I will just have to break out this weinke for them, but make it worse. Or, dip into the other two (much worse) weinkes I prepared while trying to figure out the best things to do for my VQ.

Prayer: We prayed for Rockabilly’s Mom, thank God for Ratchet’s son’s good report, all the kids back in school, and prayed for my disabled Dad.

YHC – Stogie