Fitness, Fellowship, Faith
8 PAX ran / rucked at Crossroads this morning and we ended up with 9 total for Q Source. Most discussed “Mutual Competence” during Q Source, however, two PAX decided to use this time to plan a heist. Their confidence level seemed quite high, but I question their level of competence.
Announcements
Annihilation workout this Saturday at the Yank
Prayer Request
SA 2.1
Huck
Mayor’s M
Tiger
Blart’s family
Dr. Seuss Dad
Those battling addiction
YHC took us out.
I’m Broke
Big Pappy hollered at me a few months ago to Q, I said make it a surprise Q. Well, it fell on the same day as the PT test, but that kind of works well, as every one knows I love running about as much as a root canal. They’re equally painful. Speaking of pain, let’s do a couponless Pain Lab! Parking lot had a lot of guys, kotters and an FNG. This is great!
Review what is F3, what it is we’re going to do today, and the disclaimer.
Warm-Up: SSH, Squats, MNC, IW, Merkins, LBC. Now up to the tennis courts.
Theme of the day is movie soundtracks, in honor of Big Pappy who is always very awesome with thematic soundtracks. So let’s get to the 80’s movies, with a few exceptions. So much whining about the deep cuts 🙂
50 squats OYO, plank for 6. Rudolph leads exercises for 30 seconds. We repeated this x 3
Max out merkins OYO, hold 6″ for 6. Rudolph leads exercises for 30+ seconds. We repeated this x 3
50 lunges OYO, plank for 6. Rudolph leads exercises for 30 seconds. We repeated this x 3
Diamond Merkins Max out OYO, hold 6″ for 6. Rudolph leads exercises for 30+ seconds. We repeated this x 3
I’ll try to list below the winners of the soundtrack contest. Again, whining. If I remember correctly, we landed right at, or close to 7:05, which meant it was time for the test:
3 groups, I think 2 groups of 6, 1 group of 5. Unfortunately, my group was facing the sun, whereas one was in the shade and another facing away from the sun. Brutal. I put on the soundtrack from “Hoosiers” and let it roll for 15 minutes. In 15 minutes we got in 84 Burpees each. That was great, and I saw a lot of leadership in each group to push their crew, count out, and pickup the 6. That’s what I love about Hoosiers, TEAM!
*It should be pointed out that Kingpin was eager to get to 100. The test is the test, but after the workout was done he told me in the parking lot he’d get those 16 so he could hold the belt. LOVE IT.
I called body destroyers for a bit, then went to stretch, then 5 minutes of yoga to cool down. Time for the important stuff:
Announcements: uuuhhh….PT test today. Not much else!
Prayers: Huck, T square, Allen Tate’s shoulder, Sister Act, Medicine Woman. Prayers for our friends!
Moleskin: I left the guys with about 2 minutes of a good reality check. You are the tip of the spear. You are the leaders. We will not give into division, taking sides, politics, hate, accusation or the like. We will rise above it, and exhibit the true male leadership that is needed: compassion, understanding, help, faithfulness and guiding the world to a positive place. You must never give into negativity. Check yourself. We have it better than all of recorded human history. Act the part, lead, and if ever in doubt, well, ask what Jesus would do. After that, compassion and positivity will fill your head and your heart. That’s the stuff of leaders.
Name-O-Rama extra juice: FNG is Greg Taylor, great new guy that Oompa brought. Could not be more polite and busted his tail. We discovered he’s a bookworm and he likes Star Wars. HIPAA said “that worm thing from Star Wars!”. I confused that with the pit monster from Return of the Jedi, which is known as the Sarlaac pit. During Name-O-Rama he said his name was Saylark. The legend is born 🙂
Soundtrack trivia! Mixed bag here 🙂 Forgive me if I get one wrong:
Lunatic Fringe – Vision Quest – Roundup won (wrestling movie! Linda Fiorentino……hot hot hot hot hot hot hot)
War – Rocky IV – Tater Hole if I remember correctly.
The heat is on – Beverly Hills Cop – Montross got this for sure. And was a great Burpee partner in the heat!
Mighty Wings – Top Gun – NO ONE. LOSERS.
Princes of the Universe – Highlander – Stogie got it. And we agree, movie sucks, TV show good
Star Trek – Pearl Jam….I think. It’s the new one, so it was close
Theme from Predator – Predator – Kingpin got it after the first bar. Excellent
Theme from Total Recall – Total Recall – NO ONE. This one is forgiven, deep cut
Great work men, what a blessing Folsom is.
Rudolph
We did not do a namorama-Q fail. And it is very late. Dang, not a good example. If I am lucky, no one will read this…..ever. It was July 2 and I believe we had the regulars.
We rucked, solved some of the world’s problems, it was good. Solid crowd. Solid.
29 PAX gathered in less than ideal weather for a PT test at the Gashouse. The disclaimer was the short form, we knocked out the pledge and then headed up to the track at Grier for the main event. It went like this:
400 meter run
100 Merkins, LBC’s, Squats and SSH’s (complete all reps of each exercise before moving to next)
400 meter run
75 reps of each exercise
400 meter run
50 reps of each exercise
400 meter run
25 reps of each exercise
1600 meter run
This workout looks pretty simple, but it’s a grind. The PAX really pushed this morning and it was awesome to see such a good crowd! I had a ruck option for those who don’t consider themselves runners, but everyone chose the run option and it was evident that those present were there to work hard and get better. Pizza Man and Sister Act led the way and both jumped right back in when they were finished to push and encourage others. The mumble chatter was low, but the words of encouragement were not. This is one of the things that makes F3 great, everyone wants to see those around them succeed and is willing to help them whenever and wherever they can.
If if you didn’t make it to the workout today, consider doing this OYO. Send me your time (or how much you complete in 40 min) and I’ll keep a record for the next time. I’m hoping to repeat this later in the fall when the weather might be a little better.
It’s truly a pleasure to be a part of such a solid group of HIM’s and I appreciate the opportunity to lead.
Announcements
Annihilation workout at The Yank next Sat. – Pizza Man with the Q
Gashouse and Hollywood need Q’s
Be on the lookout for a blood drive in Gastonia to support the F3 effort – Freed to Bleed
Prayer Request
Huck
SA’s 2.1
Those battling addiction
Law enforcement
School teachers and students
Civility in our community and nation
Tiger
Queso job interview
Sparky’s nephew
YHC took us out.
I’m Broke
It was a beautiful, hot, steamy morning at the Bulldog. 7 HIMs showed for some work.
Pledge
Warm-up: MNC, SSH, LBCs
Thang:
11s merkins and squat curl press (mosey 25 yards and back in between)
11s big boys and dips (mosey in between)
11s curls and over head pulls (mosey in between)
11s swings and rows (mosey between)
Just in time.
Announcements: PT test Saturday
YHC was took us out
YHC rolled into the parking lot a little later than preferred at 5:29am, however, feeling unburdened by waste and ready to work!
No FNG’s, Short Disclaimer, Pledge
Warmup – Yes, Gastone, I look at the Stinky Weinke for my warmup exercises.
-SSH x 25 IC
-Don Q’s x 10 IC
-Merkins x 20 OYO
-Burpees x 15 OYO
Let’s get a little distance in today. MOSEY down to the road that was never built for some Big Boys. After that, mosey down to Gastone’s hill. 20 Merkins OYO at the bottom. Let the COUNTDOWN begin. Run up the hill, 50 LBC’s OYO at the top. Mosey back down…. and up again for 40 Imperial Walker Squats (count the squat) at the top. Could somebody check on OUTHOUSE? He left before the second ascent with some kind of back issue.
Mosey back towards Pelican’s to check on Outhouse. I think two old ladies carried him to his truck, but he made it.
Let the countdown continue. Mosey over to Planet Fitness for30 Hip Slappers OYO. Bonus work – Assume the people’s chair for 30 shoulder presses IC. Mosey over to planet fitness parking lot for 20 Burpees. Can’t remember what came next…. either 20 dips IC at the wall OR 10 diamond merkins. Both happened. Finished with a couple minutes of Mary in the parking lot.
We got in almost 2.5 miles. Good work, men.
TURTLEMAN, if you are seeing this, plan on Q’ing Monday, July 20!!!!!!
COT, Namerama
Stinky Bird out.
Prayer requests: EZ’s family, people battling addiction, family killed in car wreck and all those affected, Gastone’s father-in-law, police officers.
Announcements: PT test Saturday at Gashouse
My mission for launching the worlds greatest AO was to create the most convenient opportunity for the hundreds of sad clowns who live in my neighborhood to attend. Since we launched at the beginning of the year I believe only Wet Nutz has taken the PAX off of NHE property. Today we embarked on a tour of Phase 1 of the Cramer Woods metroplex. It went like this…
Warm Up:
Goof Balls x10 IC
Don Quixote x10 IC
Pledge of Allegiance
Mosey into the hood.
The Thang:
Our objective was to stop at each cul-de-sac intersection and do some work. Partner up and while #1 runs to the end of the clu-de-sac, #2 does the exercise. Some of them were longer than others. The order was:
Running out of time so we had to get back to the school. Dirt said we ran about 2.7 miles. AYE!
Announcements: PT test Saturday at Gashouse, 2nd F Friday at Primal Brewing, Smokey Mountain Relay April 23-24 (see YHC for details)
Prayer requests: First responders, some normality, Tiger, my Uncle Bill in hospital for back surgery
Thanks for hanging with me today men. It was awesome!!!
Yhc rolled into the parking lot with a couple minutes to spare. The parking lot looked lonely with only two cars, but by 5:30 we had a nice show of Pax. With the PT test this Saturday I thought we should do a little PT warm up! It went like this…
WARM UP:
Kraken Burpees x10
American Hammers IC x 10
4×4 Merkins x10
Mosey to big pond with the track around it
50 Merkins
50 Lbc’s
50 Squats
50 SSH’s
make a lap around pond
25 Merkins
25 Lbc’s
25 Squats
25 SSH’s
make a lap around pond
mosey to RV parking field
Use the 3 blue barrels that are in a triangle
50 Merkins
50 Lbc’s
50 Squats
50 SSH’s
Make a lap around blue barrels
25 Merkins
25 Lbc’s
25 Squats
25 SSH’s
Make a lap around blue barrels
mosey to flag pole: say pledge
20 Shoulder Taps
Mosey back to parking lot
22 for the Vets
COT:
Announcements: PT test Saturday 7/18/20 at Gashouse at 0007. You vs You
Anninalation: At the Yank 7/25/20 Pizza Man with the Q
Prayer Request: Purple Haze’s neighbor, battling addiction.
Sister Act’s daughter and his family.
All the men present and absent.
If I missed any sorry, but the Lord knows all our prayer request and needs!
I shared 2 Corinthians 5:17: “Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.”
2 Corinthians 5:17 ESV. I talked about how we believers in Christ are a new creation and not the same man we were before our Precious Savior pulled us from the grips of hell and if we are living or giving ourselves to sin it’s not who we are now and we’re actually living against our new nature and that is where distress, depression, and anxiety comes from. If we truly believe and understand our new identity in Christ and what that means then nothing this life throws at us will cause us to stumble.
Brothers, thanks for another opportunity to lead and grow!
Wichita out… on to the next one
While shooting the $h@t got sidetracked on time until Watts up suddenly yells at the top of his lungs while backhanding me repeatedly to start the workout since he has paid “top dollar “ for these cheap seats and demands to get something of value ( in truth we were maybev1/2 of 1/3 of 1/10 of a second late ….)
Told pax this disclaimer won’t be as good nor as strong as Hushpuppys( he ALWAYS delivers a great disclaimer …. perhaps our regions best) I tried though …. finished by telling all that If they try to sue …. they’ll have to deal with my M who’ll call them idiots if they chose to follow me!
Pledge
Tell all let’s do a short easy light warm up ( hehehe)
Lil Gumby in the woods IC x11
5 burpees
Makhtar N’Diayes IC x11
4 burpees
Shoulder taps IC x11
3 burpees
Jumping lunges IC x11
2 burpees
Merkins IC x11
Seeing a pattern yet?
5 burpees!!!
American Hammers IC x11
Yes…. finally 1 burpee
Let’s go ….
Planet Fitness parking lot to hopefully drum up some more future F3 idiots ( if any are out disappointed by PF being closed)
Monkey humpers starting at one end and Mike Tyson’s 10 at building with a burpee twist in middle until you reverse it all!
Mosey to back ramp for 2 sets of bear crawls and mosey back to front lot for BK day … what’s Burger Kings slogan? Have it your way!
11s again but the twist is you choose what to concentrate on for your 2 exercises but keep the burpee in the middle constant … Watts Up tried to change that too …. i gave him the option of 2 burpees …… seems he settled on only one!
We’re in the judgement free zone but I will say all pax chose different exercises …. great work!
Ask Gastone at one point to show EZ rider how to deliver a proper 10 count ( don’t ask EZ rider EVER to …. he calls “10!” )
Over to the ramp for 2 turns of jump up and bear crawl with a single burpee at end
Waterboy amazed all by jumping clean over the dock the ramp AND thr dumpster ….. we thought we were rewatching Crouching Tiger, Hidden Dragon! This dudes got some serious game!
mosey to the wall and at Gastonia request we relax under the sprinklers basking in the glorious liquid sunshine ( gloom shine?) all while doing 20 IC dips finish mosey and Time!!
PT Test Gashouse this Saturday
Mt Mitchell still in works
prayers for Ez Riders Son
Gastones Family
Stinky Birds Dad (surgery tomorrow)
Pastor Ronnie Bowers ( Flint Groves) upcoming triple Bypass
prayer from Book of James ( the boom of tough love!)
”Humble yourselves before the Lord, and he will exalt you.”
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