Fitness, Fellowship, Faith

Day: October 21, 2020

Sharpen Up November Challenge

Most men in life are in the middle of the bell curve  unless we choose to be be better than that.  If you believe you are one of those guys in the middle, then this is especially for you.    I am talking to the guys that post a couple days  a week and call it good.  The guys who are passively involved in one or two F’s.  The one’s who don’t avail themselves to all the items on the F3 Menu.  The ones who won’t do a CSAUP or Q a workout regularly.  The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it.  This challenge is to push that bell curve to the right.

I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.

No excuses!

VISION:  In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.

This challenge can be modified based on your fitness level but make sure you make it happen.


1st F Requirements:

100 Miles combined run/ruck miles for the month to include:

-At least one ten-mile run and…

-At least one 12-mile ruck

-Or…one combined run/ruck of 15 miles

One Murph workout

Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)

Hydrate and take in protein after each workout.

Dietary Guidelines:

No Soda

No Fast Food

No sweets

No chips

More water

More salads, vegetables, and lean meats

No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event.  Limit yourself to two drinks (Moderation in all things, including moderation))

Cheat meals must be EARNED!   (with the exception of Thanksgiving.  Thanksgiving is a cheat day)

Seven workouts in a week earns you a cheat meal.

Going to Q-Source on Sunday morning earns a cheat meal.

If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.

Persuasion:  Don’t be weak.  If you aren’t strong, you’re wrong.  That is it.  Make a shared Google Doc with your Shieldlock to track your mileage.  Journal your posts using Notes on your phone or some other method.  Post on Slack to update on your progress #accountability

YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.

If you have questions, feel free to ask.  Otherwise, commit now to the challenge and quit making excuses.  Covid 2020 has been a real challenge  but we can continue to improve.  Prepare for this challenge now so you are ready.    The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source.  I am sure my friends in NOGA will make a similar option available.

EXHORTATION:  Quit being soft,



Storm of Sharks

Thirteen sharks swam into The Storm and it went a little like this…

Warm up –  SSH x 10 IC  / Imperial Walkers x 20 IC / Grass Pickers x 10 IC / Mountain Climbers x 20 IC / Burpees x 5 OYO

Mosey to guardrail – Rnd 1. Derkins x 10 / Dips x 20 / Incline Merkins x 10.  Rnd 2. OYO Derkins x 20 / Dips x 10 / Incline Merkins x 20.

Mosey to upper parking lot for some Sharknado.

Partner one runs two laps around four specified light poles before taking over for partner two.  Partner two begins working on the following. 100 Plank Jack’s / 200 Jump Squats / 300 American Hammers / 400 LBC / 500 Flutter Kicks

Short move to front of school for 10 step ups each leg and 20 Calf Raises

Short Mary-   Homer to Marge / Dying Cockroach / LBCs and we are out of time.

Announcements: The Storm and The Yank shirts are going to be up on the Mudgear site soon for orders. Need 12 of each to print.

Anniversary Convergence on 10/31

Prayers: SA, daughter and family.  Sargento’s M for quick recovery from knee surgery.

TopHat closed us out in prayer.

Thank you for the opportunity to lead.  I enjoyed it.  Hope you did too.  My 2.0 loves helping me put these workouts together.  Need to assemble an F3 Dad’s event soon!










It’s my Q

11 men total for this day’s Midoriyama workout. 1 tried on multiple occasions to take the Q but I’m pretty stubborn and kept on going.


? It’s 5:30 in the evening if you ain’t warmed up by now what the heck have you been doing all day? Def you can ignore that statement, we know.

Mosey to the soccer field and lay out some cones at 10, 25, 50, 75, and 100 yds.

The Thang:

Red Barchetta (Kinda)(also this was named after a car). I borrowed this from some region. I think it was a part of their CSAUP or something.

Run 100 yds and do 100 SSH. Run back and do 100 more SSH.

Run 75 yds and do 75 mtn climbers. Run back and do 75 more.

Run 50 yds and do 50 LBC’s. Run back and do 50 more.

Run 25 yds and do 25 merkins. Run back and 25 more.

Run 10 yds(Broke and Seuss) and do 10 burpees. Run back and do 10 more.

Next we did some 1:4 ratio work. We did these three but split them up. We did 1-5 for each and then came back for 6-10.

Capitan America-1:4 burpee/lateral hop

Tiger King-1:4 squat/lunge

Capitan Thor-1:4 merkin/overhead press

Good Times!

Mosey back to the flag


Announcements-Convergence 10/31 at Martha’s 0700, Fitness test 11/14 at Gashouse.


Prayer Request-SA and fam, several with sickness and loss, Slaw’s….well you know.

Visiting Q – Vacation

Apologies first, I think there may be one other Pax that was present that is not mentioned.

Orangeman arranged with Bos to have  a visit from Metro pax to the Yank.  Thanks to Vacation for leading!  There was no warm up, he came out swinging from the start. I may also not list all we did, going from memory.

Mosey to parking lot behind the jail, wall sit and touch toes alternating 20 times each side.  Mosey to other side and Nur back.  Three times and then 20 burpees.  Repeat.  20 squats and 10 wall jumps, three rounds.  Did a couple other rounds similar to those mentioned.

Mosey back to park and across to pavilion.   Under the pavilion did several different combinations of exercises, doing one exercise for reps and then changing to another exercise for reps.  Each combination lasted two minutes.  Dips, merkins, LBC, step ups, squats, low to high plank, plank with alternating punches, alternating kicks with punches among others.  Did a couple of rounds and then ran the hill from the upper pavilion to the lower pavilion 10 times.  More exercises and then ran the hill five times.  Vacation had to leave for another obligation about 40 minutes in.

Boudin stepped in and finished the workout.  He led us to the track behind the middle school where we ran mid way around track and stopped for exercises.  LBC merkins, squats, and others.

Five burpees for train.  Made our way to the Yank, pledge.

Announcements – Convergence 10/31 at Martha Rivers, other AO’s closed, PT test 11/14 at Gashouse.

Prayer requests were made and Boudin took us out.

Snookie EH’d a friend that joined us.  Welcome to Otis!!


Records were attempted

My route brings me by GasHouse’s “International” Airport.  The airport was cordoned off for The Presidents visit.  While no advance team for the secret service were spotted, we were pretty sure we were being surveilled…

Nine men rolled into the labyrinth on this surprisingly warm morn, including one who managed to cross over from NoGa.

No FNGs, so a short disclaimer followed by The Pledge.

Warmup consisted of 10 SSH IC / 21 Hillbillies IC / 20 Moroccan Night Clubs IC

Mosey to Martha Rivers, stop a  one of the lights and zombie walk (Lunge – Lunge – Squat)  to the next one.

Move over to the Split Rail Fence for 20 Incline Merkins IC / 10 Derkins OYO

Mosey a bit further to another light, bear crawl to the next one.

Mosey on to the end of the parking lot near the playground.

Partner Up! Time for a little Dora.

Partner #1 runs up around the third island, 5 Merkins when cross the center lot, and back.

Partner #2 Starts off the 100 Merkins / 200 Monkey Humpers / 300 LBCs / 400 Squats.

Move over to the shelter for 4 sets of 25 Dips and 25 Step-Ups with the same lap for Dora in between.

Time to work our way back home.

Start to mosey back, stop at a light and zombie walk to the next.  During this phase, there was a complaint raised about it being a heavy leg day.  So, 10 HRMs!

Mosey up to  the entrance to the park.

Here YHC issues a challenge to those present to try to dethrone GoldDigger on Jailbreak.

I don’t know where Waterboy, nor JJ ranked, Stinky Bird did manage to beat Sister Act and tie Gump. But for F3, GoldDigger still stands at the top (but is now the 4th slowest overall  – his age must be showing)

And that is time.



  • Convergence @ Martha Rivers 31-Oct
  • PT Test 14-Nov
  • Give2Give


Prayer Requests:

  • EZ Rider’s Family
  • Sargento’s M
  • Sister Act’s 2.0 and Family

YHC took us out.


It was a honor to lead today.

If you missed Monday or today, you can get your own shock of Watts Up Friday at Downtown.

Come get you some!



Watts Up Powering Down

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