Fitness, Fellowship, Faith

Day: December 8, 2020

215 Days Since I Was SOL

I was the Q at this afternoon’s workout at the nation’s #1 afternoon workout below the television tower at the top of Spencer Mountain. The title says it all, reflecting back to May 7th 2020 a day that lives in infamy, at least in my history book. What’s so interesting about that day you ask? Well for one, it was a historic Q by none other than Phat Ricky, aka Freight. He designed a workout in honor of his stone, titled the Def Leppard WOD. But you want find any of the workout chronicled as a backblast because it was during the earlier days of COVID, when Governor DipShit thought the famed virus would severely attack anyone working out in a group of 5 or more, outdoors in the extreme heat. Thankfully after securing a second term, the Gov has been studying the science and he’s digressed to just making folks wear a mask to limit their breathing during workouts. Back to the point – 215 days ago Freight caused me to tear my meniscus. I didn’t know it was torn until Sunday, but I’m blaming it on him. Though I did the official opening working at the GasHouse on May 9th. However, Freight created a challenging workout that most men dare attempt, let alone complete. I bet SA tore his that day too! So 215 days, $10k, a bunch of ice packs, not many posts, a lot of complaining and little sympathy, here I am to declare good health, at least for today. Freight says he offered a disclaimer that day but really he was going against the governors orders so he’s lucky not to get some jail time in addition to the bill I instructed my health care provider to charge him. Speaking of disclaimers, mine was pretty brief today – you’re an idiot for being here and that was primarily intended for Quiche’s son Jacob Dyksterhouse (much easier to call him Quiche than spell that!) took his dad’s advice and came for the Daily Red Pill. The men that gathered were chatting it up pretty good and looked disinterested when I asked them to circle up. After the disclaimer, I said “this would be a different warm-up than normal.” Of course I got some weird looks – after all it’s Midoriyama and English is not a primary language and math may as well be in Chinese.

Warm-Up – the following exercises are NOT in cadence but 30 seconds per exercise.

  • Lunge left, twist right
  • Lunge right, twist left
    • Not sure anyone really did these, mostly it was me doing and the PAX wondering if we had started or not
  • Get in Plank – alternate toe touch (officially Jingle Balls in F3 Lexicon)
  • Stay in Plank – bring your right foot beside right hand, bring left foot beside left hand; go back to plank – this was terrible for Broke’s hernia
  • Freight complained about being cold and not moving – In & Outs – he said he preferred running
  • Back on your feet – Twist Jacks (I could attempt to explain, but you’re not likely to get it – neither did the PAX)
  • High Knees – finally something the PAX knew – Freight judged the Q’s knees were not 90 degrees (see intro paragraph and aforementioned knee damage he caused – be wary of the words you sew…)
  • Butt Kickers
  • Burpees – they were real happy now. Blart confessed he was officially warmed up

If the PAX bodies weren’t lukewarm, most of their mouths were as the mumble chatter was popping. Time to mosey to the parking lot northwest near the soccer fields.


Red Reaper – 15 merkins, 30 shoulder taps (single count), 15 merkins; run a lap around the island – 3 total circuits. Move to the benches at Field #1. 15 dips, 30 decline Peter Parker, 15 dips; run across the field and back – 3 total circuits. Blart then wondered if we would do any shoulder work? Broke said his arms were properly inflated. I was hoping Sister Act would attend but he’s in quarantine preparing for his surgery on Friday likely caused by Freight. But he loves a Triple Nickle – so in his memory, I mean honor, we used the hill overlooking the field to go 5 rounds of 5 Freddie Mercury’s at the bottom and 5 LBC’s at the top. I checked my watch and had a time gap so we filled it with 2 laps around all the islands in the parking lot. Thanks to Seuss, Pillager and Purple Haze for catching the 6. The final thing on the menu was extended Mary – back to the tabata timer for 30 seconds of the following:

  • 90 degree leg raise – I think Blart or someone else informed me the lexicon referred to it as Homer & Marge – well if it were in cadence, then I’d agree. But I’m not calling cadence – which some took offense to. At this point you can do it or not – PAX choice
  • Dollys – we all agreed – an F3 ab exercise
  • 2 Reverse Crunches + 2 V-Ups – again, lots of complaints about this being too hard – suggested I should do one or the other but not combining – up to you how you modify – the acronym HTFU applies (Freight – don’t let your 2.0 see that one (or read this backblast)
  • Penguin Crunch – familiar – most did it
  • Turtle Crunch – legs 90 degrees, lay flat and do a sit-up – more complaints
  • Elbow plank – do hip slappers – more complaining why we did in elbow plank instead of against a wall (cause we’re doing Mary and not strength work)
  • Elbow plank – alternate hip touch (sway hips side to side, try to touch the ground)
  • Elbow plank – knee taps – Q was called out for being in Def Leppard form – thanks for the correction
  • Fifer Scissor Left leg, Right arm touch only – some alternated – ok – picked up the other side
  • Fifer Scissor Right leg, Left arm (see above)
  • Heels to Heaven – Freight said his abs hurt at this point (don’t sue me – I gave a disclaimer)
  • Butterfly Crunch – bottom of feet together, legs in two triangles, do a sit-up; Oompa Loompa said age prevented him for doing this one

I had more but we were running low on time and needed to return to the base : Done!

Announcements: Blood Drive, X-mas party; Prayer Request: Sister Act’s surgery, people fighting COVID and illness in our community;

COT: Jacob Dyksterhouse – son of Quiche, college student at Texas Christian University, music major, middle eastern history minor (Quiche – I’m not seeing a broad job field on this one…), kicked field goals, punted, and played tennis in high school, all star intramural in college, was lead in several musicals. We had a lot of info and that stymied us a bit. Plus it was cold, I barely formed my lips to speak the prayer and the pledge was worse. We went with Billy Ray – as in the father of Miley Cyrus – I think because he’s in Texas and sings…it’s done and we’ll wish we thought of something better.

Moleskin: on the initial mosey, Freight shared a story about his 2.0 looking at his phone and seeing some acronyms asked her dad what some meant. I can’t remember the couple said, but the punchline was “Daddy, what does ‘SOL’ mean?” All dad’s have been caught off-guard at one time or another so he quickly replied the “O” is actually two words: “out & of” (but as we abbreviate in Gaston County “outta”) and “L” is luck, and the “S” is a bad word you can’t say. “Shit out of Luck,” can be applied to a lot of stuff these days. I threw some shade at Freight, but it pales in comparison to the mumble chatter he gave during the workout. He’s a tough dude and can take it. We as a society often blame others for things that happen. It gives us an excuse. I’ve used my knee being sore for over 200 days to get out of the stuff I don’t want to do. I was talking with Flintstone Sunday after Q-Source, after he ran 5 miles and I rolled out of bed for the indoor portion of the event. He asked why I wasn’t posting in the mornings. He caught me. I’ve built the easy excuse to fartsack during the week. Where was I Monday morning? The Sandlot at 0530. F3 calls us to be leaders and as leaders, we should try to our best to make our own luck. Sure sometimes we’ll be SOL but that’s life, we’ll eventually recover. It could take a 215 days but eventually we get there.


Lazy Dora Isn’t Lazy – Downton 12/4/20

No FNG’s

Short Disclaimer


This BB is from memory as YHC didn’t write down the Wienke.  What you are about to read may or may not have happened.


Warm Up

Goof Balls IC x 26

Eskimo Merkins counted up to 8.  These are a series of micro Merkins where you touch your nose to the ground.  It was asked if I had sanitized the pavement in front of the pavilion and I assured the PAX that I was up all night doing just that.  (Note the BB disclaimer above)

Cotton Pickers IC x 10

Count off – 10 PAX – Perfect

Mosey to the parking lot behind St. Mark’s Episcopal Church for Lazy Dora.  Each PAX selects a parking spot opposite another PAX for 100 merkins, 200 Squats, 300 LBC’s.

Round 1 – Pax one does 10 merkins while Pax two holds the plank position, flap jack alternating every count of 10.

Round 2 – Pax one does 20 squats while Pax two holds the Al Gore position, flap jack alternating every count of 20.

Round 3 – Pax one does 30 LBC’s while Pax two holds their feet off the ground at 6”, flap jack alternating every count of 30.  About this time Stinky Bird declares that “Lazy Dora isn’t so lazy.”

Mosey to the steps in front of the City Council Bldg for Calf Raises IC.  Only two sets of 20 so no dirty calves over the weekend.

Play frogger across hwy 74 to the wall at St. Stephens AME Zion Church where we did 10 dips, 10 Bulgarian squats (each leg) and 10 derkins, then ran to second street and back.  Rinse and repeat x 15, 20, 15 and 10.

Mosey to the corner of Franklin and Marietta St. where I gave the PAX a choice of 10 burpees or 50 flutter kicks.  To no one’s surprise we all choose flutter kicks.   Unbeknownst to the PAX, I wanted to call for the 10 Burpees at the end but we ran out of time.  We were able to get some monkey humpers in while we waited for the light to change so we could cross Franklin safely.

Mosey back to the start where we finished out the time with 3 burpees.

Thanks for allowing me to lead this morning gentlemen.


It was chilly, until we started 3 Point Panic

Day 2 of Week 6.  The last week of my Shieldlock’s challenge.  I can hardly type this, awful mess.  It was cold and we did stupid things:

Warm-up – more stretching here, as it’s sub-30 and this is tear muscle kind of weather.  The challenge:  3 Point Panic.

10 T-Merkins on right arm

10 Brock Shuffles on right arm (I kind of messed up and had people also do a Merkin inbetween.  It’s good for you I guess)

5 1 arm Merkins on knees (awful)

10 3-point burpee (one arm)

Then you do the other side for your left.  This got my wind and shoulders a bit, after yesterday exercise.  But everyone was tough and did 3 rounds.  We could do 5, but I sensed we should do some core.

5-8 minutes of various core exercises from Day 2 of Week 6.  Now onto some fun!

Rudolph Recliners

Ravishing Rudolphs

Rudolph Rib-Ticklers

Rudolph Road Rash (I changed this to 2 spins and then 3 merkins, versus 3 spins and 5.  Better, but still blargh.)

Announcements – donate blood (see Tiger) and Christmas Party this Saturday (wear a mask and take precautions.

Prayers – HIPAA dad health, Double Stuff health


Spidey-Man has the Q next week, he always does a grinder….looking forward to it!


Atomic clock is not to be underestimated

With our small group getting back in with the Bulldog, this would be Day 2 of Week 5 of our 6 week challenge.  We scoffed the night before about how easy this would be.  This was an error.


Warm-up, no FNG’s, I set the music, here’s the deal, for the workout named Atomic Clock:

Set in plank at 12 o’clock, you plyo-pushup to 3 o’clock.  At 3 you do 12 landmine squats.  Then plyo-pushup to 6, where you do 12 rolling squats.  at 9 you hit the other leg, then back at 12 for 12 more rolling squats.  x 5 rounds.  Rolling squats got so bad for me I started to wobble to 1 leg.

We were right about the time however, and had about 10 minutes left for my homemade exercises, which the wife helped with:

Rudolph Recliners x 1 set

Ravishing Rudolphs x 2 set

Rudolph Road Rash….not even a full 1 set.  Too dizzy and exhausted.

There are more in the bag to come.

Announcments were Convergence, Christmas Party and that’s about it.  Prayers were for TUbe on his first day at the new gig, DStuff’s boss’s son had a miscarriage, we prayed for HIPAA’s Dad, and for T-square to get right.

A fun time!  I’m about to write the BB for today’s (12/8) Bulldog, I think today was a bit worse.  Later.


Cold Hands Q

So, after a while off the Q schedule, YHC told Wichita to put me down for one of a few dates available. Lucky for me, it was the about coldest day one could get. Thanks to a previous series of events during a workout where my hands had gotten so cold, they were numb and hurt for hours. That along with other non disclosed details, “Cold Hands” has kinda stuck as yet another attribute to MW’s persona. That didn’t stop my cold natured hands from getting it done.


SSH, Toy Soldiers x10 IC each

Mosey to the lower parking lot.


Line up at the bottom. Zombie walk of sorts back to the top. Lunge walk each leg, then grab a burpee. Continue to the end. Ease over to one side of the parking lot for some 11’s, dirty 11’s that is. Mike Tysons and Big Boys each time you cross the middle grab a burpee. Slow mosey over to the amphitheater for some hill work, Triple Nickel style. 5 dips, nur up the hill, 5 merkins, repeat 5 times. Mosey around the playground back to start.


22 for the vets

YHC took us out in prayer

My church held a series recently on being or becoming 1 with your spouse. I know this won’t apply to some guys, but most, it will. In between each routine, YHC shared some of what I learned. We are to love our wives as Christ lives the Church. I know I fail, I’m sure I’m not the only one, it is easier said than done for some. I asked the question, “what in your marriage could you improve to strengthen that unity?” “Are you illustrating unity in front of your children?” “What is keeping you from communicating or even praying with your M?” I asked a few more along the way, but didn’t ask for answers, but for the men to think about it. I know where I struggle and I recognize what I feel uncomfortable doing. These things are what I’ll work harder on and seek guidance for. Take time to focus on your weakness or the places you fall short in upholding your part in truly becoming 1 with your M.

MW Out

3rd F – December 8

Proverbs 8

Wisdom’s Call

Does not wisdom call out?
    Does not understanding raise her voice?
At the highest point along the way,
    where the paths meet, she takes her stand;
beside the gate leading into the city,
    at the entrance, she cries aloud:
“To you, O people, I call out;
    I raise my voice to all mankind.
You who are simple, gain prudence;
    you who are foolish, set your hearts on it.[a]
Listen, for I have trustworthy things to say;
    I open my lips to speak what is right.
My mouth speaks what is true,
    for my lips detest wickedness.
All the words of my mouth are just;
    none of them is crooked or perverse.
To the discerning all of them are right;
    they are upright to those who have found knowledge.
10 Choose my instruction instead of silver,
    knowledge rather than choice gold,
11 for wisdom is more precious than rubies,
    and nothing you desire can compare with her.

12 “I, wisdom, dwell together with prudence;
    I possess knowledge and discretion.
13 To fear the Lord is to hate evil;
    I hate pride and arrogance,
    evil behavior and perverse speech.
14 Counsel and sound judgment are mine;
    I have insight, I have power.
15 By me kings reign
    and rulers issue decrees that are just;
16 by me princes govern,
    and nobles—all who rule on earth.[b]
17 I love those who love me,
    and those who seek me find me.
18 With me are riches and honor,
    enduring wealth and prosperity.
19 My fruit is better than fine gold;
    what I yield surpasses choice silver.
20 I walk in the way of righteousness,
    along the paths of justice,
21 bestowing a rich inheritance on those who love me
    and making their treasuries full.

22 “The Lord brought me forth as the first of his works,[c][d]
    before his deeds of old;
23 I was formed long ages ago,
    at the very beginning, when the world came to be.
24 When there were no watery depths, I was given birth,
    when there were no springs overflowing with water;
25 before the mountains were settled in place,
    before the hills, I was given birth,
26 before he made the world or its fields
    or any of the dust of the earth.

27 I was there when he set the heavens in place,
    when he marked out the horizon on the face of the deep,
28 when he established the clouds above
    and fixed securely the fountains of the deep,
29 when he gave the sea its boundary
    so the waters would not overstep his command,
and when he marked out the foundations of the earth.
30     Then I was constantly[e] at his side.
I was filled with delight day after day,
    rejoicing always in his presence,
31 rejoicing in his whole world
    and delighting in mankind.

32 “Now then, my children, listen to me;
    blessed are those who keep my ways.
33 Listen to my instruction and be wise;
    do not disregard it.
34 Blessed are those who listen to me,
    watching daily at my doors,
    waiting at my doorway.
35 For those who find me find life
    and receive favor from the Lord.
36 But those who fail to find me harm themselves;
    all who hate me love death.”

Pray for Gomer, Gump, Snookie, Freon, Double Stuf.  Lift these men and their families.


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