Fitness, Fellowship, Faith

Day: February 10, 2021

We did our best

YHC ran the loop. They rucked somewhere.

Extinction Run

Prayer Requests

There were some struggles during the Name-o-rama, but we did our best.

Prayer to take us out.

This was followed by a good discussion at Q-Source led by Stroganoff on Agreement #4: Always Do Your Best.

Fortune Teller Fitness

13 brave souls came out for some fortune telling fitness. What’s that you say? It’s taking fortune teller origami and converting into a workout. Yea, definitely didn’t think through working fingers in 28 degree weather so definitely plan on bringing it back in summer with a few tweaks. We got the shake and bake going with 25 SSH, 5 burpees, 3X with morrocon night clubs sprinkled in as well. We mosied around to the Belmont Middle School wall for some 30 second wall sits and 10 Merkins. We made our way to the shelter for the fortune telling to begin.

THE TWO FORTUNE TELLER ORIGAMIs- set of exercises (jump Squats, Shoulder Taps, Hammer Curls, Smerkins – slow merkins) and lower reps (10,20,30,40) and set of exercises (Dying Cockroaches, Plank Jacks, Werkins, Monkey Humpers) with higher reps(15,25,35,50). On the outside, one fortune teller had names of F3 Sites – Folsom, Storm, Yank, Goat and the other had some acronyms/terms of F3 – SYITG, Clown, QSource, Lexicon. We ran laps after every 2-3 pulls, rotating between indian runs, karaoke and nervs.

Once we did all cards, we moseyed over for some shady stretching, balls to the wall right foot to ground right hand, switch, hold and then head back to the yank.

We mosied our way back to Yank landing zone and did some final minutes of Mary then 1 minute of Burpees. We did the pledge and gathered prayers in the circle. Many shared around healing of COVID or prayers for those dealing with loss – let’s continue to be there for each and everyone!!!

The fortune telling was not accurate, it was brutal at times but hopefully sharpened each HIM to know there’s only one in control of their fortune and that’s God. Know him and seek his plan for you, Shady OUT!

The Toboggan. It’s not just a runnerless sled.

9 showed today for what was inevitably my last Q at The Ricky Bobby as I’m probably not going to be invited back to MHC headquarters after a workout consisting of merkins, Merkins, and more MERKINS.

Buckeye was out early for some EC, the rest showed up at go time, so we went.

The Thang:

  • 15 x SSH (IC)
  • 15 x Seal Jacks (IC)
  • 10 x Mike Tyson’s (IC) – (“Well that escalated quickly”)
  • 5 x X Plyo Merkins (IC) – Start from plank, narrow hands & narrow feet. Down -1, Up and off the ground into wide hands and wide feet position – 2, Down – 3, Up and off the ground back to narrow hands and narrow feet position – 4
  • 5 x Eskimo Merkins (My Count) – A Dirt specialty.  Down, nose to ground & up – 1.  Down, nose to ground & micromerkin nose to ground again for a total of 2 touches – 2.  Repeat to 5.
  • 30 x Mountain Climbers (IC)
  • 40 x Toe Touches (IC)
  • 30 x Freddie Mercuries (IC)
  • 40 x Flutter Kicks (IC)

YHC was calling for the bell at that point, and was glad the round was over.  Calling cadence got tough.  We knocked out the pledge and moseyed across New Hope to the church where more merkins were waiting.

YHC called it a triple nickel, but some disagreed with the name.  Not sure how it can get more triple nickel than 5 exercises of 5 reps 5 times.  Here’s what it was:

  • Side 1
    • 5 x Diamond Merkins
    • 5 x Pseudo Planche Merkins – Merkins with grip reversed, fingers pointing at toes, hands under belly
  • Middle
    • 5 x Burpees (One Way only)
  • Side 2
    • 5 x CDDs
    • 5 x Chuck Norris Merkins

After the call, YHC was reminded that the Site Q was none other than the President of the Merkin Haters Club.  Regardless, work was done by all.  Mosey back to the Scout Hut.

Partner up for something in the form of Lazy Dora.

  • Partner 1 – 25 x Squats
  • Partner 2 – People’s Chair w/air presses

Switch after each set of the 25 squats for a total of 150.

Mumblechatter picked up discussing Buckeye’s bright orange toboggan.  Those who are right say it’s a hat, or a “knit cap” as they call it when its 4 degrees below zero in Kenosha, WI.  Others who are wrong say it’s a specific type of sled.  Clarity and consensus is impossible to come by with both sides digging in.  Regardless, YHC is fairly sure that this workout will be remembered, at least in his mind, as “the toboggan” workout.  Mosey back to the flag.

Back in the circle, we pressed on with:

  • 30 x Mountain Climbers (IC)
  • 40 x Toe Touches (IC)
  • 30 x Freddie Mercuries (IC)

5 minutes still on the clock, and YHC was out.  Of plans, of gas, of brain activity.  Pretty much everything.  I had to call for an unprecedented 10 count in the circle before the last round of Flutter Kicks.  Done.  At this point, Buckeye and his orange toboggan came through in the clutch, with a reminder from the 1st F Q that we should incorporate stretching into our workouts when possible.  Saved.

  • 40 x Flutter Kicks (IC)

Kicked it to Buckeye for the last 4 minutes to stretch us out.


  • Extinction Run Saturday – Parking is going to be hard to come by, so park elsewhere and walk in if possible.
  • Bottoms Up at Primal @ 5:00 every Friday
  • March CSAUP – 3/6 – Strides of March
  • Mortimer Team Fundraiser – Bountiful Blessings Food Pantry – More information upcoming
  • Sargento with Q at Tequila Sunrise on Friday

Prayer Requests:

  • Sweetheart’s M with some unexplained loss of hearing


My last Q at The Sandlot, discussion came up about the early days of F3 Gastonia, and how, at least in the minds of those reporting, there were more exercises and less running.  I remember during some of my few early-days posts the circle at the beginning would sometimes be longer and reps not just used as a warm up, but to push.  Not that the older was better than the new, in fact, I like what the running does to let you go see things and put on the miles while adding the variety of location.  But variety.  It’s a good thing.

Full disclosure, I reached out to Double Stuff to find some different Merkins to break out in this workout.  Needless to say, the list he sent reminded me of how much room I still have to grow.  A couple of them, I had no chance doing, as any flex in the elbow would have had me quickly collapsing to the ground.  But a couple of them I could, and so I modified a little off the list and put together a workout to give some of these things a try.  While we didn’t do a ton of reps, it’s still worth doing.  You’ve got to start somewhere.

Always a privilege to lead at TRB.  Maybe I’ll get to do it again someday.

Yabba Dabba Doo

Round and Round We Go!

YHC was sitting in front of his computer (shocker, right?) pondering the contents of the weinke for this morning’s Labryinth.  While trolling through Twitter, happened upon the fact that 09-Feb-2021 was supposedly National Pizza Day (which has been verified, BTW).  YHC what better way to pay tribute than to create little pizzas (aka circles) and instead of  toppings like pepperoni or sausage or onions, we put the toppings like LBCs, Burpees, Merkins, etc. So…

8 HIMs were gathered when 0530 hit.  Among the group of regulars was the used to be regular, Gastone.  Glad to see him out.  Supposedly Gastone is now pregnant with twins…not sure how this all happened, but that is YHC heard….

No FNGs, so lets get started.


21 MNCs IC
2 Burpees
10 Merkins IC
Tesla style hip stretches.
Mosey to the top of the parking lot in Martha’s.

Main Event:

It was at this time, YHC informed everyone yesterday was  National Pizza Day and in tribute we were going to run circles and do exercises.  You should have  heard the enthusiasm (for pizza, not my suggestions).

Perform 10 of the exercise, Run the defined circle.
Perform 9 of the exercise, Run the defined circle.
Perform 1 of the exercise Run the defined circle.

Exercise #1: LBCs
Exercise #2: Squats
Exercise #3: Merkins
Exercise #4: SSHs

Each time a set was complete, we moved deeper into parking lot.  It looks like lots of little pizzas stacked on each other (In Strava) (Assuming your pizzas are ovals).

Someone at some point said something about the Pub being on Thursdays, but YHC was too out of breath to hear them.

Time was getting short and we were at the end of the parking lot, the last set was shortened to start with 5 and work down to 1 with the absolute crowd favorite of Burpees.

Once those were done, we worked our way back to the flag with everyone getting somewhere around a 5K in for the morning.

We caught the Pledge of Allegiance to finish out the time.


  • Everyone like Bellacino’s pizza.
  • Blaze has good pizza.
  • There is a great deal of nostalgia around the cardboard-esc pizza from days long ago in school.


  • Extinction Run
  • The Strides of March CSAUP

Prayer Requests were mentioned.

YHC took us out.

Thanks for the opportunity to lead.  If you missed today’s (or Monday’s), you can come get powered up on Friday at Downtown (EC @ 0500).


Watts Up Powering Down.

Vern’s 5k

You couldn’t have asked for better weather in February than what we had at the premier afternoon JV AO yesterday. There were a total of 14 PAX present, including an appearance by the infamous Ash Pond. Good to see you back out brother! After a disclaimer and warmup we got to work.


Modified VERN

This routine is supposed to include pull ups, but due to the amount of children on the playground and some certain PAX who are banned from close proximity to those underage, we had to modify. It went like this:

10 Hip Slappers IC

Run a lap around the lot (a little over 200 yds.)

20 Dips

Run a lap

25 Merkins

Run a lap

30 LBC’s

Run a lap

Repeat x5

This is a great you vs. you routine and the PAX were really pushing it.


The goal was to get in at least a 5k and at this point we were a little under 2.5 miles, so let’s mosey. We stopped along the way for some Big Boys, Squats, Pretzel Crunches, Mtn. Climbers, American Hammers and Jump Squats and ended up back at the flag with the goal reached.



The Principle of Little and Much

Luke 16:10 – “Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

This teaching applies to all areas of our lives. God tests us with the little things that he gives us and the more faithful we are in doing them, the more blessings we will receive. Don’t get distracted from the importance of doing God’s will and never assume that anything from God is unimportant or trivial.



Extinction Run – this Saturday at 9am from Primal Brewery in Belmont. See preblast for details and sign up.

Strides of March – relay run on March 6th and 6:30am. See preblast for details and sign up.


Prayer Request

SA daughter and family

Purple Haze neighbor with Covid



YHC took us out.


The weather was awesome and so was the fellowship.  Ash Pond was back out after some time on the IR, Cougar and Pinky are making it out here more often and even SA made a rare afternoon appearance. We joke about Midoriyama being JV, but these guys get after it and if you’ve never been you should give it a try.


I’m Broke

PB Run

10 out for a mosey this morning! Good job hammers let’s keep hammering.



March 6 

Extinction run this Saturday @9:00 primal brewery 


SA family

Broke test 

Purple Haze 

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