Fitness, Fellowship, Faith

Month: February 2021 (Page 2 of 10)

Extreme Gashousing.

Warmup. 10 x in cadence. 1 Burpee after each exercise.

Merkins

Crunchy Frogs

Nolan Ryan’s

LBC

Squats

SSH

Toy Soldiers

CDD

WW1

Mnt Climbers

Mosey up to the school.

Now for triple nickel. Start with 5 reps then sprint to the other side and do 5 of the other reps. Complete 5 rounds and plank for 6. Go as fast as you can. Push yourself. We then moseyed over to the Telco Federal Reserve for the second Triple Nickel. Then Mosey to Bank Of the Ozark for another and then mosey to Parkwood and finish up our triple Nickels down at the Gaston Library. 

Set 1.

SSH and Squats

Set 2.

LBC and Crunchy Frogs

Set 3.

Merkins and CDD

Set 4.

Lunges and Dips

Set 5.

Oblique V ups and Pretzel Crunch

Set 6.

Toy soldiers and Imperial Walkers

Set 7.

Burpee and SSH

Set 8.

Monkey Humpers and Monkey Humpers

Set 9.

Moroccan Nightclubs and Overhead Claps

Set 10.

Goofballs and Hillbillies

Mosey back to the flag for a cool down.

 

Great work by all. Always fun at the OG spot. Welcome to the 2 FNG’s, Lazybones and Scrappy.

Midoriyama madness!!

Warmup. 10 x in cadence. 1 Burpee after each exercise.

Merkins

Crunchy Frogs

Nolan Ryan’s

LBC

Squats

SSH

Toy Soldiers

CDD

WW1

Mnt Climbers

Mosey over to the small soccer field. Line up along the side in front of the bleachers. Now for triple nickel. Start with 5 reps then sprint to the other side and do 5 of the other reps. Complete 5 rounds and plank for 6. Go as fast as you can. Push yourself.

Set 1.

SSH and Squats

Set 2.

LBC and Crunchy Frogs

Set 3.

Merkins and CDD

Set 4.

Lunges and Dips

Set 5.

Oblique V ups and Pretzel Crunch

Set 6.

Toy soldiers and Imperial Walkers

Set 7.

Burpee and SSH

Mosey back to the flag for a cool down.

Underwhelming with Simplicity

The Site Q asked for February Q’s a while back. I needed motivation to the gloom so tendered my name for this date. Thankfully it was a clear morning, still in the thirties but the only thing worse than cold is cold and rainy (see Whoopee’s BB from Monday and my BB from Midoriyama last week). Clavin dropped some hype toward my visit to the Labyrinth (don’t worry – I Googled that spelling), gathering a veteran crew of 8 men ready to see what I had in store. Clavin has been focused on form and I support that effort. My disclaimer was “you vs. you, modify as needed – but don’t sacrifice form if you modify…this would quickly come back on me. So I announced the first exercise: Seal Jacks; in position – move (pause), ready? exercise! Now I’m not sure how this works for you, but I like to set my watch to track “performance” which is normal but I also had my phone (as all Q’s should do, especially when they mosey away from base). Well, instead of starting my watch, my gloved hand turned it off…dammit! About 3 reps into Seal Jacks, I “modified” to only leg jacks trying to re-start my watch. This did not go unnoticed. Whoopee and Gastone fired in with mumble chatter on the Q’s form not being proper. Ok – it’s going to be one of those workouts. Once my watch was working and we arrived at 10 reps, I thought about calling 50 burpees…but that wasn’t the plan. We continued:

  • Toy Soldier IC x 10
  • Imperial Walker IC x 10
  • Bulldog knee to elbow SC x 10
  • Mtn Climbers IC x 10
  • Pledge

We moseyed out of the dark parking lot headed toward the park, running along the sidewalk. We went passed the main entrance to the maintenance shed. Circled and shared the workout would be this: whenever I stop or reach a specified point on the route, do the following:

  • Merkins x 10
  • Squats x 10
  • Mtn Climbers x 10 (count 1 side)
  • Plank Jacks x 10

The lower rep count (10) makes it easier to concentrate and not break form. We PAX can get into trouble trying to go to fast and miss the point of the exercise, so we’ll plan to stay together. And now the adventure begins. Instead of going into the park on the walking trail, I detour across the street into South Pines neighborhood – this to my delight initiated questions and more chatter. I speed up just to make them work harder as they have no idea how far we’ll go. But it was only one block to the corner of Rivermont & Valleywood. Set #2, run northwest, Set #3, #5, #7 would be where Rivermont and Spring Valley meet. Set #4 was Rivermont cul-de-sac, set #6 was at the cul-de-sac of Spring Valley (if you didn’t catch on this is a dead-end street – back to Rivermont and left turn (after set #7). We returned in the direction we came, skipping Morrocroft Trail (I drove it the night before – too lengthy) and stopped for #8 at Valleywood/Rivermont, then running north on Valleywood at a reasonable pace. #9 at Valleywood/Shady Bark where a dog went crazy but thankfully was fenced. We pressed on NE on Shady Bark. An interested homeowner stood naked at the window, wait what? No, just kidding – that would have added to this underwhelming story though. But there was a figure in the window wondering what 9 idiots were doing running up their road at 5:50 am. A car was idling in the driveway – while I’m sure the driver would be warm on their way to work, CO was filling the air. We quickly stopped at the cul-de-sac for #10 then re-traced to the intersection – more dogs barking and cars cranking, #11 at Valleywood/Shady Bark. Returned to Rivermont & Valleywood for #12. Cars filing out of the hood. Too much traffic, safely cross (at the crosswalk this time), to the sidewalk for set #13. Then at the main entrance to the park, #14. Then returned to base where Dirt opened his cadence and sprinted home. My watch said 6:08, so 7 minutes of Mary was filled this way: Turtle Crunch, In/outs, Elbow to Knee, Knee to Elbow, Flutter Kicks, X Crunch, Side Obliques raises R & L. The counts varied, abs hurt, so that was it. Pretty uneventful. And so it is possible for me to Q a simple workout. We got in nearly 2 miles by my GPS and the group stuck together for all 140 reps of the four exercises.

Announcements – well if you haven’t heard by now – there is a CSAUP approaching. March 6th, The Strides of March. Only 16 idiots willing to do this one at the moment but YOU can be next. Sign up via pre-blast or DM me for details. Also some time in April will be Convergence. Thursday will be Allen Tate’s 2nd F Lunch at Jackson’s Cafeteria: noon-1 pm. We’ll meet in the Def Leppard room. I hear the meatloaf is good. Prayers: Rudolph has the Vid – I checked and he’s hanging in there. Watts Up’s foot caught a sidewalk ledge on the EC run and took a fall on his shoulder. I checked and nothing was broken but he’s not up for any CDD’s anytime soon. He’ll fight through – prayers for his healing. Also PSA – be careful in the gloom about running. Folgers has a friend that is in terminal condition, prayers for his remaining time and support of family. JJ’s aunt is ill and JK2 completed our offered prayers. I took us out.

Moleskin – this idea has been brewing for a while. Gastone did it a lot while Site Q and Gold Digger did a version when I was a PAX. I had a penalty waiting if we had any bat flippers run to the front, but the PAX were content to stay in the cluster, traveling together. Again, low reps, proper form, keep the heart rate up. I’ll probably use this idea again as it seemed to work okay. Oh, looks like I’m Q-ing Downtown on Friday, maybe I can underwhelm those guys? Show to Know.

 

VQ Deja Vu

As I pulled onto the road toward The Ricky Bobby I saw Sargento and Buckeye getting in a few miles of EC and I knew it was going to be a good morning. Between the fartsack and a cold I hadn’t posted or ran in a few days so I was glad to have the Q today to get my butt out of bed. I also didn’t make up a new workout so I went back a few weeks to my VQ and went from memory. No FNGs so a short disclaimer was all that was needed.

Warmup: 20 SSH IC, 20 Imperial Walkers IC and 15 Gravel Pickers IC

Pledge of allegiance

We ran a lap around the track and said good morning to Sentinel (a man who runs/walks the track every morning. He’s not in F3 but Sargento has named him) Back to the flag for the first of three sets of 11’s. First set was Merkins and LBC running back and forth. Mosey to the back parking lot for the next set of 11’s. This time it was CDDs and WW1’s, Nur one way and run back. Mosey not too far to the side driveway for the last set. This time we did Mike Tyson’s and American Hammers running back in forth.

Sargento was giving us a minute by minute countdown so we finished right in time. Thanks for the push.

Announcements: Strides of March on the 6th, next weekend.

Prayers: Tesla’s M surgery. Bubba Sparxx’ neighbor’s 3 month old having surgery. Buckeye’s sister starting IVF. Check prayer list on slack.

Thank you again for the opportunity to lead.

Gavel

Crowd at PB

21 of us knocked out the miles this morning at PB. We are growing weekly and we should be. Continue to push each other to get better, stay on guys the are attracted to the fartsack and motivate them to move. Its the same way we should move those that are around us to the lord. Stay on them through prayer, text message, phone call whatever it may be just don’t give up on them.

Thank God he hasn’t given up on us! He continues to pursue us each day of our lives and we should do the same for our relationship with Christ and our relationship with our brothers!

 

Announcements

Strides of March on the 6th

Lincolnton 5k Sparky will have the info posted

PT Test @ the Gashouse March 27th

Lunch tomorrow @ Jackson 12:00

Prayer Rquest

EZ Rider family

Big Pappy family Eli has surgery on the 5th

Town of Dallas employee that passed away yesterday Christy Huffstettler and Joe Huffstettler

Sister Act daughter

Thank you for letting me lead another week.

 

Round Up

Who’s in charge anyway?

Mystery Q. Only ? listed on the schedule. Wojo said that he didn’t know who asked to Q. Who is not a regular at the premium afternoon AO in all of the F3 universe? I see Boudin. Nope. Buckeye? Nope. Wet Nutz? Nope. Aw crap, it’s Oompa.

And he’s handing out flyers and telling 5 pax to run and place them in strategic places in the park. It’s not even 530pm yet. But. But.

Shut up and run there, drop the flyer in the appropriate place and run your whining arse back to join the warmup circle.

While the volunteers do their duty, circle up. All experienced PAX, no disclaimer other than I am an idiot, so you are too.

10 SSH in cadence.

20 Abe Vigoda in cadence.

30 flutters in cadence.

40 Moroccan Night Clubs in cadence.

Everybody’s back let’s mosey.

Hey, I skipped 50 LBCs in cadence. You won’t mind.

Run to the first light pole at the parking lot by the ball field on the right.

As usual no one is listening to the Q.

Way too much mumble chatter.  It’s totally fine if you want to do more exercise. And in the wrong order. Batflipper. Whatever.

5 eight count body builders.

Run to first light pole. Do ten of the exercise called out as the “OUT” exercise.  It’s not hard. Unless you don’t listen.

Run back to start point. 5 more 8 count body builders.

Run to second pole. Do ten of the exercise called out as the “OUT” exercise. Run back to start. Do we stop here? NO. Did the Q say stop at the first pole? NO. Do we do the “BACK” exercise now? NO. Just listen to the Q. Yeesh. What a cluster. Do more 8 count body builders.

Run to third pole. Exercise. Ten reps. Run back to start. About dang time everyone finally gets their crap together and understands the Q’s intent.

Run to fourth pole. Rinse and Repeat. Perfection.

Run to fifth pole. Rinse and Repeat. I love it when a plan comes together.

Run to fifth pole. Do the “BACK” exercise listed. Run back to start. 8 count body builders.

By now even the reader (meaning you) knows how this ends.

Finally all done. Shoulder taps, Freddy Mercurys, hip slappers, squats, dips, seal Jack’s, dying cockroaches, mountain climbers and little baby flutter crunches. Took forever.

Mosey to parking lot across the road for DORA. Pair up.

100 Def Leppard Pushups or Carolina Dry Docks.

Pax 1 performs exercise Pax 2 mosey halfway down the parking lot and back.

200 American Hammers. Count right side only.

300 Monkey Humpers.

Mosey back to flag.

Prayer requests.

Broke’s mom, Vanilla Ice’s parents, Def Leppard, Cougar, Sister Act, others.

Announcements if you don’t already know, read the old backblasts or get on slack.

Freight took us out.

If you didn’t get your money’s worth the First F is unavailable to withdraw funds for you.

 

 

Ode to Buttermilk

When BOS asked me to to Q the Yank, I gladly accepted. I told him put me down for Valentine’s Day weekend and I’d probably come up with a Q somehow related to love. Well, I didn’t. Anyone who has spent time on the local Slack channel or follow our local PAX on Twitter has likely come across Tesla talking about buttermilk. Frankly, I have no idea why he does it and I don’t know what it really means….. buuuuut I admit I sorta like it. So, since The Yank is Tesla’s stomping ground, I set out to create a buttermilk WOD…Ode to Buttermilk. The rain and cold was abundant this dreary February morning. Considering that and the Extinction Run later that morning, it was a rather easy (and popular) decision to spend the entire workout in the nice dry picnic shelter overlooking Stowe Park. 13 men posted to take a sip of the nectar of the churn. I appreciate Big Pappy, MW, and Oompa making their way across the county to join me today. Tesla was not there but buttermilk was served in his honor.

Warmup:

Jailbreak to the shelter. A quick round of Toy Soldiers and Grass Pickers.

Thang:

Each exercise is 30 seconds on, 30 seconds off. We did 4 sets of each exercise with 1 set of burpees between each letter.

B – Burpees
U – Up and Down (squats)
T – Mike Tysons
T – Tricep Dips
E – Elbow to Knee Crunch
R – Rosalitas (I tried to do Sandy Vs…Q fail)
M – Merkins
I – Incline Planche Merkins
L – Lunges
K – Kickstarters (we really did Big Boy Situps but I encouraged everyone to do add the extra leg kick in honor of Def Leppard)

That pretty much filled the whole hour. I sprinkled in some factoids about buttermilk along the way so that everyone better understood the greatness of this -uh- wonderful drink. Here are a few.
– Buttermilk doesn’t contain butter, it is actually the milk leftover after churning butter.
– Therefore, it has less fat that regular milk
– Most buttermilk in stores is made using bacteria cultures and is not a butter byproduct. Who knew buttermilk was cultured?
– Buttermilk stays fresh longer than regular milk. Insert freshness jokes here.
– It provides all macronutrients needed. You can survive on buttermilk.

Prayer requests: Stogie and is dad, Sister Act and family, Breaker’s wife, Sarah Guy and family (transplant), MW’s grandma, praise for Catamount being able to return to work (and continued prayers), Sprinkler. YHC took us out in prayer.

I appreciate the opportunity to lead. I think I brought a solid effort from a 1st F perspective and I hope everyone got some chuckles along the way. I need the bodyweight stuff to supplement the running I’ve been doing so, selfishly, I needed that type of workout anyway! Props to BOS for putting together the Extinction Run. It was a great event and I’m glad I was able to hang around for some running and 2nd F afterward!

  • Montross

2/23/21 – The STORM

Thirteen storm chasers showed up at The Storm to get in some good work in the pre-dawn gloom.  By the time we were finished, we could see the sky getting brighter on the east horizon.  It was a great start to the day!  EZ Rider, Watts Up, BOS and Dirt got in some EC before the work out.

Disclaimer

Pledge

Warm Up:

Seal Jacks IC x 20

Hillbilly Walkers IC x 20

 

Mosey out the back road of the school to Lakewood Road, stopping at each speed bump for 50 squats.  HALT….. Doodles is exiting his car late!  Stop and do 20 Monkey Humpers OYO with rear facing Doodles.  Continue on to Lakewood road after saluting Doodles.

5 Burpees at Lakewood Road

Mosey to the back of the school stopping at each speed bump for 15 Merkins.

Dora 1-2-3-4       PAX 1 runs to the stairs by the loading dock and does 20 Calf Raises while Pax #2 AMRAP’s the exercises.  Flap Jack when PAX 1 returns.

50 8 count body Builders

100 Merkins

200 dips (I wanted to Step Ups but the benches were icey)

300 Flutter kicks counting one leg

400 Air Presses

 

Mosey to the front of the school for Suicide American Hammers.  10 reps, counting one side, at the first line in the parking lot.  20 reps at the second line and back to first line for 10 reps.  30 reps at the third line and 10 reps back at the start.

Almost time.  Mosey back to the flag for more 8 Count Body Builders IC until time.  I think we got in 6 or 7 of them.

Good work today gentlemen!

 

Prayer Request:

Sausage

PAX on IR

3 Showed at the Dawg

I guess on the heels of what was a monsoon-like couple of weeks most of the dogs decided to stay in the doghouse for this chilly and dry morning.  However, as they say a small yet mighty group decided to get after it this morning.  It was a great way to start the day.

Here’s how it went.

We ran some.  There was some stretching, SSH’s, LBC’s, CDD’s, kettle bell swings, more running, squat to overhead lifts, more running, dips, calf raises, more running, tricep extensions, merkins, squats, more running, WWI’s, WWII’s, and more running.

It was a wonderful morning.  Everyone (all 3) was in good spirits.  We all 3 worked hard and had great conversation.

It was a real pleasure.

Until next time,

Aye!!!!!!!!!!!

Timeframe

Wet pre-valentine day workout at the Gas House

Feb 13th.
A few PAX showed up at the Gashouse for a chilly, wet morning workout.   If it weren’t for @Tube survival instincts that showed us a gazebo, we would have been drenched in 10 minutes or less.    Thanks @Tube
Warm up
Stretch – Leg Behind – L – 50 s
Stretch – Leg Behind – R – 50 s
Lunge Left – 10 reps
Lunge Right – 10 reps
Lunge Forward – 10 reps
Lunge Back – 10 reps
Circles L – Right, Left
Circles R – Right, Left
In cadence
Grass Pickers – 20 reps
Side Straddle Hops – 20 reps
WORKOUT
40 s Merkins
40 s Flutter kicks
40 s Squats
40 s Heels to heaven
40 s Inverted Merkins
40 s Monkey Humpers
Count to 10 – 3X
Rest – 60 s
40 s Burpies
40 s LBCs
2X Rest 1 minute
In Cadence
20 Moroccan Night Clubs
15 Curls
15 Tricep extensions
15 Overhead presses
15 KB Swings
15 Single arm rows – each arm
2X
Rest 1 minute
In cadence
20 Toy soldiers
20 Imperial Walkers
20 Don Quijotes
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