Fitness, Fellowship, Faith

Day: November 23, 2020

Rinse and Repeat, copyright/trademark violations?

With Gashouse being covered for so many weekends (thank you Pax) and trying to get back into the mix myself it had been a hot while since I had the Gashouse Q.  Many thanks to the entire bootcamp Pax patiently waiting on me to catch up to call each next round.  At the start we:


Warm Up:

SSH – 20 ic

Squats – 10 ic

Merkin – 10 ic

Rudolph with Painlab, Bootcamp up to FPC.  We stopped at the front of the church to get a head count (so I could recover) and headed over to The Pad.

Exercise starts, nothing I can say was an original creation of my own Weinke.  This entire workout was brought to you by Roscoe, Dirt and Tesla.

Perfect Forms:

Trying to bring form back into play after Pax were trying for time the week before we learned from Roscoe’s original Q.

Perfect Merkins:  20 oyo, mosey down hill and back

Perfect Squats:  20 oyo, mosey down hill and back

Perfect Big Boys:  25 oyo, mosey down hill and back

At top of hill once more we did 10, 15, and 20 each of (Perfect) Merkins, Squats and Big Boy’s.

Down hill to the picnic tables.

Perfect Dips:

20 (I think), oyo.  Recover for a hot minute or two:  15 more then mosey.

Moving up to the bottom of the church we took a page from Tesla’s book.

10 Hand Release Merkins (oyo).  Pax mosey to side of church.

10 Hand Release, 15 American Hammers (ic).

Mosey to top of church.

10 Hand Release, 15 A/H, 20 Scissor Lunge

Mosey to side of church.

10 Hand Release, 15 A/H, 20 Scissor Lunge, 25 Big Boys

For time we skipped the last round and just knocked out 30 SSH (oyo)

With about 15 minutes remaining we took a page from Dirt’s book.  Super 11’s or something like that, we moved in a large circle around the parking lot.  Starting point, 1 burpee, Ending point was 90 lbc’s.  Continuing around circle increase by one burpee and decrease by 10 lbc’s.  Took this to the end, mosey back to Schiele.  Linus has a morning meeting, much obliged to Rudolph who finished with some Mary and COT.

Mumblechatter was great.  Blart made it to the Gashouse.  Flintstone has become a regular (and has Q next weekend).  EZ made a special appearance and brought his 2.0 (Pickle Rick)  I am so thankful for college football so Defib, JJ and Short Sale have something to discuss while the six (me) keeps checking in.  Thanks guys for supporting the Gashouse.  Always an honor to lead from behind.


Count Your Blessings

5 Pax showed for a Thanksgiving week Monday to log a few miles and hear a verse for the week. Slaw and Wichita took off running like they were being chased. The Mayor and I are both on the injured list right now so we took a stroll through downtown Dallas. Big Pappy joined us for the final part of this AO where all three F’s are guaranteed!
Verse for the week.
Philippians 4:6-7 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.
Notice that after prayer and thankfulness, comes peace and that only God can give. We talked about loved ones we knew who demonstrated that peace through difficult times. We also listed many things we were thankful for. Life, health, strength, family, friends, electricity, food, water, ice, vehicles, shelter, our freedom, our country and on and on it went but we ran out of time. Thanks to the Pax who showed.

Triple Post Opportunity on Thursday, November 26th. Folsom 5:30 a.m., Goat 7:00 a.m., Pub 5K 8:30 a.m. (M’s and 2.0’s welcome with a $5 donation request to help with the Christmas Party)

Blood Drive in Belmont on December 10th from 1pm to 6pm. Go to the American Red Cross website and search for F3.

Christmas Party is December 12th at Lewis Farms in Ranlo. This is being catered and is $10 per person. Look for the Preblast to RSVP and also vote on some interesting categories.

#1 – I wasn’t invited!!!

As usual, there were quite a few PAX getting in some EC at Folsom early on Saturday, but one regular was missing….Dr. Seuss. YHC assumed that he was posting elsewhere on this fine morning, but a few minutes before 0630 in he rolls. Next time you see him, you may want to ask him about his non-participation. Anyway, time hits and there are 17 PAX ready to move on with the workout. After the usual disclaimer, pledge and warmup we headed to the tennis courts for what YHC though would be a simple you vs. you start to the workout. Wrong!


A pyramid of exercises was posted in multiple places and CLEAR AND PRECISE directions were given on how to rotate through the various exercises. Evidently, the PAX of Folsom follow directions about as well as the PAX of Midoriyama do math. Time for new directions – Just do all the reps listed on the sheet however you want. This routine took much longer than YHC expected and there was nonstop mumble chatter and discussion of proper form the entire time. I’m not sure if the PAX were trying to make a last minute push for the Form Police Award or Most Supportive, but it was definitely entertaining.


We had a little time left so we lined up on the tennis courts and did the following:

Run 1 court then 4 reps of exercise

Run 2 court then 8 reps of exercise

Run 3 court then 12 reps of exercise

Run back to start and move to next exercise

Exercises were burpee’s, big boys, IW Squats and HR Merkins



We discussed the importance of QSource and encouraged all to attend.



Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub 5k

Dec. 5 – Shelby convergence

Dec. 10 – Blood drive

Dec. 12 – Christmas party

Achy Breaky VQ at Folsom on 11/24


Prayer Request

Sargento’s list

Sister Act and family

Families around the holidays

Government and Country


Dr. Seuss took us out.

I’m Broke

11/21/20 – The Fighting Yank

Disclaimer – Long disclaimer since we have an FNG!



Warm Up

Goof Balls IC x 20

Plank Jacks IC x 21

Hill Billy Walkers IC x 19


The Under Card

Mosey to the shelter at the top of the hill (Temple of Doom)

Perform a set of Dips, Bulgarian Squats (each leg) and Derkins, and then run the loop around the lower end of the park.  Sets of 10, 15, 20, 15, 10 OYO.  Plank for the six after each round.

Mosey to the back of the middle school for wall sits and hip slappers IC x 10.  Rinse and repeat x 3.  These were a crowd pleaser!


The Main Event

Mosey to the front of the middle school for Figure 8’s using the 4 corners of the sidewalk and crossing in the middle for 3 Burpees each time crossing.  The exercises in the corners were:  Monkey Humpers x 20, Flutter Kicks x 20, LBC’s x 20 and Dying Cockroaches x 20.  We completed 4 rounds of this as time was running short.


Dirt’s Favorite and a PAX favorite

Mosey to the steps at First Baptist Church for calf raises.  I’ve gone two Q’s without calling out Calf Raises so I couldn’t resist doing them now.  I hope everyone got DIRT calves from them!  I did.

Calf Raises IC x 40 double count.  Rinse and repeat x 4.


Mosey to The Fighting Yank.

Welcome an old friend of the family, FNG Jonathon Wilson who is now F3 Couch Potato.

Thanks for pushing me today gentlemen.


Crossroads 11-23-20

12 PAX got in some running in great weather and discussed Equipping at QSource afterwards.



Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub 5k

Dec. 5 – Shelby Convergence

Dec. 10 – Blood drive

Dec. 12 – Christmas Party


Prayer Request

Sargento’s list

Roundup’s Sister with new baby

Gold Digger’s sister

Blart’s M

Sister Act and family

Those struggling around the holidays


YHC took us out.

I’m Broke

Equipping – Building Your A-Team

Sunday morning began earlier for some at the Coconut Horse. Head of the November Challenge began with a 5 mile loop alone, joined later by Stroganoff for another 5 miles and then added Whoopie and Bumgardner for a 5 mile ruck. I believe that ticks off the 15 mile run/ruck challenge for Roscoe. Defib got in what is a standard EC and Pockets got after it as well. As for the Q, I added 3 miles to my list. Bumgardner had to leave and we replaced him with Flintstone for Q Source.

Standard announcements of Thanksgiving Triple Post, F3 Blood Drive 12/10 and Christmas Party 12/12. Sargento’s prayer list; Roscoe reported Little Caesar is recovering from his procedure.

Q-Source – Equipping (Q4.7) – In the 4th Quadrant, we’re studying Legacy and building off Teamwork from last week, this lesson was “Equipping” which is a bit counter intuitive to our current society (i.e. Goo Nation) where everyone gets a trophy, helicopter parents lambaste teachers to ensure their child gets an A, positions on club teams are secured financially rather than the most skilled. Notice I’m tip-toeing around the political angle – but you get the point. Goo Nation suggests the world is your oyster. Walt Disney said if “if you can dream it, you can do it.” I hear this in some of the college students I interview. I’m not one to dampen their spirit, but I think the dream focuses too much on the reward which is the end of the dream. Where is their “Rocky-like” montage of all the sweat and tears? The early morning hours where the work begins? Think of what you do best – maybe it is a God-given talent or maybe it was something you studied, practiced, and worked to become proficient. Equipping is taking that skill and putting it into the team environment where your contribution makes the team thrive.

The challenge for the Q when designing the mission, is to sort out the mission essential tasks that must happen for the mission to succeed. Hopefully there are team members possessing those skills and he can play chess with those pieces to ensure victory. In the lesson, Dredd uses a bank robbery as his example but I went a different direction.

“In 1972, a crack commando unit was sent to prison by a military court for a crime they didn’t commit. These men promptly escaped from a maximum security stockade to the Los Angeles underground. Today, still wanted by the government, they survive as soldiers of fortune. If you have a problem, if no one else can help, and if you can find them, maybe you can hire… the A-Team.”

If you were a child of the 80’s, especially male, you had to have watched this show. And if you’re a Gold Digger, you could have seen the movie version in 2010. Anyway, I used this show to illustrate equipping. If you weren’t at the CH and you’re sticking with me, here’s a quick rundown of the team:

  • John Hannibal Smith is the leader with vision. He designed the missions and assigned tasks. He made tough decisions and was calm under pressure. Typically at the show’s end his catch phrase was “I love it when a plan comes together.”
  • Templeton “Face” Peck is a resourceful con-artist that procures whatever the mission needs. If they needed a tank, he’d get it. A helicopter, no problem. He was creative and found a way to get things done.
  • Bosco “BA” Baracus – played by Mr. T, he was the muscle. If a tree needed to be removed, if a car converted into an armored car, anything built or removed by force, he was the guy to do the dirty work.
  • “Howlin Mad” Murdock – he lives in a Veterans’ Hospital in the mental wing. Whenever the rest of the team requires a pilot, they have to break him out of the hospital, generally using Faceman to do so. His team essential skill is to fly any kind of aircraft. He helped in other ways, but flying was his primary mission purpose.

From 1983 to 1987, once a week, the A-Team was on NBC and the plot summary was typically repeated with the A-team being requested to help someone out of trouble. They’d accept the job, encounter a challenge of some sort that put them in a precarious position (captivity usually). They’d fight their way out, usually building something or flying. Then they would resolve the dilemma and move on. Each of the four essential team members used their skill to help the team succeed. To my memory, BA or Murdock never designed the mission or communicated with the clients. Face could have acted like the leader, but that wasn’t his forte – that was Hannibal. This team worked best when they used their respective skills to complete the mission.

Equipping is not always that simple. Sometimes you have an existing team that don’t have the mission essential skills. Do you then have time to train? Sometimes you’re on a rocket ship speeding to the moon and training on the fly is a challenge. But as a leader, the more you can evaluate and recognize the skill sets of your team, hone those particular skills to where they’re core competency is leveraged to the Mission Essential Tasks the greater likelihood for success. To prepare for this study, I reviewed an article by Barry Harmsen that broke down the information of the A-Team  and how to build a team. Of interest is a “T chart” he included displaying the breadth of Knowledge and Skill at the top of the T. It goes along with the saying “Jack of All Trades but Master of none.” However, as one thinks of the skills which they are best, the pool narrows as a person focuses to their Core Competencies which is a smaller set at the base of the “T.”

If you’re sick of me at this point, safe to drop the call but I don’t feel like working much today, so in our Q-Source we briefly mentioned the team building for a relay. But since that conversation, my mind wandered a bit more. Most everyone in our F3 group can run, even if it’s just a little, the PAX could do it (see Roadie at the P200 on leg 3 for 7 miles). What are the goals? If you want to win, you start with the fastest guys. No need to name them in case I leave someone of the list and they get their feelings hurt – you probably have an idea who these men are. You need a driver – of course I’d start with the Mayor. Anyone can drive a van but no one is as prepared with a full notebook of rule, the individual exchange zones listed, directions, etc. The Mayor is a veteran. He gets the team where they need to be ahead of schedule. He’s a project manager for work, so this is a core competency. At the top, we’re talking about being prepared, so with that in mind, who are the mission essential team members? What if the van breaks down in the middle of the night – you want a PAX mechanically inclined – so maybe a Lil’Sweet, Pockets, or Gumby (using the references I know – my apologies to those handy men I didn’t include). Pick one of those guys and don’t forget your tools. Does anyone need a violin lesson? Nope – ok – Gold Digger’s out…wait he knows jujitsu and can karate chop a bear – he’s back in! Ah, but what about Allen Tate? He’s an officer of the law – but he get’s lost – go to Roscoe. Gold Digger out again. Good to have a doctor – we have a few of them and most of them run pretty fast. But Defib has proven he can massage an man’s inner thigh like nobody’s business with the delicate hands of a Asian Nail Painter – he’s in! Do we need a financial planner? No – Sargento to the curb. Quiche says drink Diet Coke and Luna bars – we need a back-up doctor in case Defib goes down – put Quiche in.  Do we need an educator? Not on this trip – okay, politely ask Dr. Seuss to sit this one out…oh – he wants to run for the fun of it and not count? Ok – but you have to drive your own car. Unofficially he’s in. Where are we, we need a 5th guy – probably should look at Tool Time but he won’t shut up at 2 am…sorry ex-Nantan. What about the Pizza Man – he’d be great, what is his super power? Making grass grow out of a rock? Motivating others? Tool Time does that, but Pizza is quieter – I don’t care – it’s a pick ’em. One final spot in this van and lots of choices. It’s killing Sister Act that he’s not been mentioned thus far but we’re full on complaints – gotta move on. What about the Leppard? He can sing gospel or Hank Williams? I guess we have a radio for that. Nantan Immortal is on the sideline. Actually what we need is a navigator – that is an important job to tell the Mayor where to go. I know I’m not qualified. I nominate Freight for that one. So Van 1 is set:

  • Mayor – driver
  • Lil’ Sweet/Pockets or Gumby – mechanical issues
  • Defib – Doctor/Massage Therapist
  • Roscoe – Security
  • Quiche – back up doctor, dietician
  • Pizza Man or Tool Time – Motivation
  • Freight – Navigator

If we ever get to run another relay, consider the talents of your team.

VQ @ Hollywood (Stealing the Bike Rack)

YHC hadn’t gotten a chance to scope out this AO yet so I arrived a little early to find none other than a couple of vehicles I recognized (Seuss & Gold Digger of course) puttin in some EC.  I dropped off a water bag (more on that later) then returned to the parking lot.  I walked around a bit to see if what I had planned in my mind would work on site.  All looked good and the PAX were starting to arrive.  13 showed to know!

  • Pledge of Allegiance
  • Warm Up:
    • SSH x 20 IC
    • Burpees x 5 OYO
    • Moroccan Night Clubs x 20 IC
    • Sprinklers x 15 IC
  • The Thang:
    • Triple Nickel around the horse-shoe (Mike Tysons / Squats)
    • Mosey across street to elementary school bus lot entrance
    • Modified (no stairs) Fire Brigade w/ the 60 lbs water bag (squat-turn-squat-pass) to the bus circle.  HIMs did Rocky Balboas, merkins, & mountain climbers while waiting.  Took 3x to reach circle.
    • DORA 1,2,3 (Merkins x 100 / LBCs x 200 / Squats x 300)
    • YHC returned water bag back to car since Dr. Seuss wouldn’t take when he left 🙂
    • Stealing the bike rack!  Group split on each side of bike rack, lifted & chest carried to opposite end of parking lot, 10 merkins using the rack,  Group (except Tiger… who couldn’t reach the bar!) lifted again w/ overhead carry back to original position, 10 merkins
    • With a couple minutes to spare YHC shared a verse on thanksgiving (Philippians 4:6-7) and each PAX shared something for which they were thankful
  •  Announcements:
    • Thanksgiving triple post:  Folsom @ 05:30 / Goat @ 07:00 / Pub-Turkey Trot ($5 donation for Christmas party) @ 08:30 (bring the family)
    • Nomad trip to Shelby Convergence (12/5/20) @ 07:00 will likely meet @ Ingles and clowncar to Cleveland Community College across from fairgrounds then coffeerama likely to follow
    • Bloodrive (12/10/20) @ 1p to 6p.  Go to ARC website & search for F3
    • Christmas Party (12/12/20) @ 6p @ Lewis Farms in Ranlo (see pre-blast and don’t forget to vote & sign up Huck will need a head count)
    • Per November Challenge 12 mile ruck this Saturday (Location/Time TBD).  Look for more info from Roscoe or Sargento

Prayer Requests:

  • See Sargento’s 40-day prayer challenge list
  • Add F3 Sprinkler? out of Belmont (Friend of Tiger & Orangeman) also has cataract surgery coming up may lose license if not successful
  • Sargento prayed us out


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