Fitness, Fellowship, Faith

Day: February 3, 2021

Part Deux

As with most movie franchises, the sequel can ofttimes exceed expectations and be even better than the original …. The Empire Strikes Back, Aliens 2, Spider-Man 2, Road Warrior, Indians Jones …. well …. maybe NOT ALWAYS … although Last Crusade was markedly better than 2 and might even be better than 1 ….. sorry, I miss the movie theaters…. stale overpriced popcorn, sticky floors, drink cups the size of a mop bucket and flimsy as hell!

Today was a continuation of my theme of perfecting you vs you, your form …and myself.

Whoopee learned that he now has a young Padawan of Dirt, he is studying to be disruptive and doing quite well ( what say you, sensei?)


Disclaimer recognizing that most present were not here last week and we will be concentrating on perfecting our collective forms …..and many today even added suggestions on how to engage additional muscles …. so I feel we were very successful.

Warmup was imperial squat walkers where we took time to count out for 10 I think ( mucho mumble …. random numbers …)
Next plank position ( keep butt down and look like a plank) someone felt I said board ..”. that’s what she said!” Called out I think someone said stiff then board ( not bored … well I guess could … drill …. uh never mind.
Lastly ski abs x10 oyo

Mosey to front gates of Martha’s for 1 burpee
15 merkins
20 squats
10 big boys
10 WW2 ( Whoopee asked how well I knew Patton … told him he graduated year before me … painful memories of his taunts …God I’ve missed Whoopee!!)
There was a train in there and Dirt at some point felt that another train was coming through so we HAD to do another 5 ( THX Dirt!)
Mosey to work shed and continuation of forms adding a burpee and we also performed lbcs, flutters and crab crunchers
Mosey to concession area and changed pace since time was rapidly coming where Whoopee was to leave for work …
mostly abs this time : lbcs, flutters IC c 20 , Freddie Mercuries, crab crunchers and crunchy frogs then the 3 burpees , some questions about half trains ( different number sequencing here boys!)

plank jacks again and shoulder taps 

before Whoopee leaves tell all ( as someone had earlier asked about HW … I have not assigned any in some time … but challenged all present ( and now at home for the 2 1/2 readers …. I must be moving up in the world!! Yippee!) to take a moment today and kiss all your loved ones … especially the 2.0 s and make them see and understand you love them UNEQUIVOCALLY! … with boys you may need to kiss top of head … then all asked if we were to assemble at my house … and love on my son … later there was some discussion of loving coworkers in same way … HR was too be called in for clarification … so I leave that to your discretion and direction( modify as needed, right?)

later we moseyed to parking lot for 4 burpees some of prescribed exercises ( lowered numbers )

mosey again few feet and 5 ( not for any train) burpees would call for 5 merkins and I screwed the pooch and did 10 …oops…. with egg of face I call for remaining new numbers as we would continue to now lower all numbers even the burpees planning to only end with 1 , but time would expire just as we arrive back 

it was an honor to lead today and the weather , although colder than last night at Midoriyama there was no wind and thankfully I removed head gear which confused Whoopee early on who must’ve thought I was JJ with only the eyes exposed.   

prayers for world, men and women of red, blue and of green

also we should add JK2, and Stinky Bird

look for my next q as we will add to this and be challenged in new ways …. excitement builds ….

remember … all goods things come in threes …. a true trilogy awaits!

Folsom 1/23

16 men at Folsom this morning.


Grass pickers, Hillbillies

The Thang:

Mosey up the road towards the flag,  Stopping at each light pole on the way and perform:

5 Hand Release Burpee

10 HR Merkins

15 American Hammers

Pledge at the flag

Short mosey to the parking lot beside the flag.  Exercise called here  is Dirty 11’s!  Start on one side of parking lot with 10 Mike Tyson’s, run to middle for 1 Burpee, then continue to other side for 1 Imperial Walker Squat, then back to other side stopping for 1 Burpee in the middle. Then repeat but with 9 Mike Tyson’s, 1 Burpee, 2 IW Squat, 1 Burpee.  Continue until you finish with 1 Mike Tyson, 1 Burpee, 10 IW Squats, 1 Burpee.

Mosey from here to the concrete bleachers at the horse track.  Go to the bottom step for the next exercise:

3 Rounds

10 Dips (ic)

10 Derkins (ic)

10 Step Ups (ic)

Mosey back to main road and head back towards tennis courts.  Again we stopped at each light pole on the way down and performed:

5 Burpees

10 Merkins

15 American Hammers

Then head to the tennis courts.  Next exercise is the 4 corner Escalator. First corner 10 Big Boy. 2nd corner do 10 Big Boys, 20 Plank Jacks. 3rd corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers.  4th corner do 10 Big Boys, 20 Plank Jacks, 30 Mountain Climbers, 40 SSH.

With a little time to spare, we lined up on the line at the first tennis court facing the length of all the courts.  Exercise called her is some Burpee Suicides.  Run length of one court and back for 1 Burpee.  Run 2 courts and back for 2 Burpees. 3 courts and back for 3 Burpees. Continue to last court and back for 6 Burpees.  Time was almost up so we weren’t able to go back down.  Head to COT. Time!!



Prayer Request



It was an honor to lead the workout today men.  Been trying to work my way back from knee surgery, and it’s slow going.  Awesome to be out with everyone, and to lead a workout again.  Thanks for the push!



Imagine if you will

It was a cold 30 degrees but finally dry.  Stars were by in large out.  After we got to moving around it did get much warmer and ended up making for a nice morning and as always a great way to start the day.

Here’s how it went.

5:30 am

20 SSH Double Count

20 merkins Single Count

20 SSH Double Count

The Thang:

Mosey down around the corner to the little ill for some 11’s

11’s were:

1 Bobby Hurleys top of hill

10 Merkins Bottom

The transition from on place to the other can be your pick; bear craws, karaoke, nur, lunge walk, ect.  Just keep switching it up.

Y’all know how this goes

Mosey to back of school for something else

Something else went as follows:

10 LBC’s

Mosey around an imaginary loop

9 LBC’s

Mosey around imaginary loop

ect until finished

To fence for calf work:

20 DC IC Toes straight

20 DC IC Toes out

20 DC IC Toes in

Mosey back to small hill for more

More went:

20 Squats

20 Monkey Humpers

20 Mountain Climbers

20 Merkins

20 Heels to Heaven

20 Flutters

Mosey to end of parking lot and back

Repeat above sequence

x 15

x 10

x 5

Mosey to rear of Watts Up’s truck for the Pledge (flag on back of Watts Up’s truck)



Alta Primal Brewery Extinction Run Feb 13

Rooster in March





People with addictions

Great group as we all have come to expect but never take for granted.  Was an excellent way to start the day.  Everyone worked hard and had a good time in the process.

Until next time.



Spiderman on Q next week


TRB – 2/03/21

YHC finally made it TRB for a Q, hope I didn’t disappoint.  5:30, let’s get going.  Short disclaimer, SSH, Toy soldiers, grass pickers 15x.  Pledge .

Mosey to track.  Simplicity for today.  10 burpees, run half way around track, 1 burpee.  Back to start for 9, halfway for 2.  You get the idea.  110 burpees total and 2 miles.  Mosey to front of school.

Partner up.  One Pax runs to end of car lane, other Pax performs called exercise, flap jack.  Exercises were suspension planks, LBC, flutter kicks, protractor, American hammers.   Time.

Moleskin: YHC spoke quick word on negativity – words, actions, influences – and its power in our lives.  If there is something in life that you need to stop, then do it.  Today.  Now,  Reach out to your brothers.  Everybody has struggles, don’t go through it alone.

Announcements – Extinction run at Primal Brewery 2/13 be sure to sign up, M’s and 2.0s welcome.

Prayer requests: Tesla son job interview, Rebar and family, Nutria friend Pat, Double Trouble family

YHC took us out.

Always an honor


Cool fellowship

We got out and got after it this morning at prison break. We all had someone to run, Euclid with it seemed like.

The lord was moving in Prison break today and I’m thankful for that! He is always moving wether we are about to face a storm, we’re in the storm or we are coming out of it. Our God is always moving to help us! We should continue to seek the lord no matter the situation.

Im thankful for the opportunity to be the site Q over this AO and I’m thankful the lord continues to bless me through it.


Extinction run next Saturday 9:00 start sign up 

Prayer request 

Westside grandma 

SA family 

Mayor dad

Blarts M 

Thank you guys


Round Up

© 2022 F3 Gastonia

Theme by Anders NorenUp ↑