Fitness, Fellowship, Faith
Pledge
Warm Up
Suicide Burpees
Zombie Walk Lunge / Squat
Calf Raises
Bear Crawl half round pavilion Burpees
4 corners (Big Boys, American Hammers, Hand Release Merkins, Squats)
Announcements: F3 Dads Folsom Camp Thunderbird, JJ5K, Christmastown
Prayers: Nation, Afghanistan, F3 Members & Families
F3 Back-blast Wednesday 7/28/2021 Q- Capt. Stubing
Pledge
Warm Up
Seal Jacks 20 serial count
Moroccan NC 20 serial count
Merkins 20 serial count
WO
All work done with coupons –“Rocks” Partner Work
Overhead Rows/Presses/Knee Ups 100 Serial Count
Curls 200 Serial Count
Squats 300 Serial Count
11s
Hand Release Merkins
LBCs
Prayers: Nation, F3 Members & Families
F3 Back-blast Friday 7/16/2021 Q-Capt. Stubing Downtown
Pledge
Warm Up
Seal Jacks 20 serial count
Moroccan NC 20 serial count
Merkins 20 serial count
WO
All work done with coupons –“Rocks” Partner Work
Overhead Rows/Presses/Knee Ups 100 Serial Count
Curls 200 Serial Count
Squats 300 Serial Count
11s
Hand Release Merkins
LBCs
Announcements: Gashouse, F3 Dads 7/17
Prayers: Nation, F3 Members & Families, Turtle Man
Site Q fail has I had no one lined up. PP let me know the night before so I stepped up. I am currently operating at 35% of my athletic ability due to inguinal hernia injury and awaiting surgery. So modified Q today.
We moseyed around Cramerton making some stops for 20 Merkins (Wide arm, normal, and diamond), 20 LBCs, and then Pax choice exercise for a 20 count. I believe we had 8 stops along the tour.
All in all it worked out.
Annoucements: JJ5K on 9/25, Bottoms Up is back at Primal this week, Goat Island Games in Cramerton this weekend, Labor Day workout at 0700 in Mcadenville.
Prayers: Orangeman’s M Traveling and COVID Safety, The people of Afghanistan and our miltary, Tesla’s family member moving to Missouri
Oh my, where to start? Arrived at the PUB at about a quarter after 5 am. As usual, there’s Termite’s truck already parked and he is out running EC. It’s 5:26 and starting to look like a light turnout due to the NANTAN and Sargento off in Oregon representing F3 Gastonia. Defib shows up and said last week on his Q the same thing happened, everyone rolls in at the last minute, in patented Sargento style! Here’s Flintstone, Dr. Seuss, JJ EC’ing from the house, and then Cougar coming in hot.
It’s 5:30. Let’s go!
Pledge first as Defib needs to grab the flag and depart when finished with his run. Disclaimer. Which route to run? What the heck, safe and simple out and back to Martha’s to keep Seuss from getting lost.
It was hot and humid morning, but all arrived safely back at the start. There was a Hushpuppy sighting too. As the Q was the last runner to return, the usual suspects snuck out early.
Announcements: Only new one is JJ5K. Sign up. Post your Backblasts!
Prayer Requests: New ones are Sledge-o-matic surgery tomorrow and Swimmer had a bike wreck with surgery needed.
YHC took us out.
It was good to get out. Surrounded by HIMs allows us to push ourselves greater than by ourselves. I was particularly challenged as I battle with some lower back issues. I am grateful for all that showed up and pushed me, as well as others.
Stretching was carried out, throughout – keep your body intact, stretch often MEN!
THE THANG
15-20
Side straddle hops
Plank, right foot to right hand flap jack
SLO Mo grass pickers
Toy soldiers
4 corners – 10-15-20
Squats
Sit-ups WW1
Monkey Humpers
CDDs
Mosey
Don’t know what card you’ll be dealt…Pokers changed the deck used. One deck was stacked with high cards, the other with low cards with a few high cards…
Spades – shoulder taps
Hearts – merkins
Diamonds – jump squats
Clubs – LBCs
Shady stretching – ballz to the wallz, one foot down for 10 seconds, then flap jack.
Stretching – Abs Mary
Shady Out
Sorry guys I forgot to post this…. we had a great work out at the Yank worked the side street up the hill. Went like this
Ran a warm up mile.
Started at one pole did 11’s adding a pole each time to the top of the hill.
Merkins and leg flutters I think.
It basically took the whole time to do these rounds . I promise I will do better next time…
Castle Rock and I hit the trail in search of a Waffle House. I bent his ear about my life and we walked 3 miles whilst mixing in a few random exercises. it’s good to be back! Praying for Sledge on his upcoming surgery.
Men putting in the miles this morning!! Nice work.
Announcements:
Round Up/Hacksaw/Seuss 50 mile run Labor Day weekend
McAdenville workout on Labor Day
JJ5K in Stanley on 9/25
Nameorama
Prayer Request
SA
We are definitely in the dog days of summer. YHC picked up the Q knowing it was going to be a scorcher. The PAX kept rolling in despite the 95 degree heat. YHC was glad to see a great crowd. It usually rains when YHC has the Q at Midoriyama, but there were hardly any clouds in sight. Nantan asks “what are we doing today?”, to which YHC replied “a little bit of this, a little bit of that”. He’s saving his energy for the Hood to Coast relay. YHC doesn’t care. It’s time to push rocks!
Warmup:
SSH X 10 IC
5 Burpees
Don Q’s X 10 IC
5 Burpees – Moaning and groaning from Gashouse leadership (current AND past) begins
Grass Pickers X 10 IC
YHC dropped the last 5 Burpees due to what he had in store
Thang:
Mosey to soccer field closest to dog hill and find a shady spot. Once all PAX arrived on station, YHC announced a different kind of triple nickel – The 555 Standard. More moans and groans from leadership as the Q explains. It’s 5 rounds of:
15 Burpees, 15 Squats, 15 H/R Merkins, run a lap around the soccer field.
YHC must admit that this was tougher than it looked on paper. The sun beat down relentlessly and there was no breeze blowing (unless you count Purple Haze and Blart’s flatulence). Some PAX modified as needed. Mumblechatter was prolific during the whole evolution.
Mosey back to the shady side of the turd shack for AMRAP (10 minutes worth!):
10 Merkins
15 WW1’s
20 Squats
Time’s up.
Announcements:
Service project items are boxed Tuna, Granola Bars, Breakfast Bars.
JJ5K on 9/25/21 (pre-blast just posted).
Combo workout with Mt. Hollywood and the Sandlot combining on Labor Day in McAdenville in the parking lot by the river (at the Castarphen bridge). 0700 start time.
Labor Day 50 miler in Dallas headed up by Roundup and Hacksaw.
Prayer Requests:
Montross’s Mother
The situation in Afghanistan
The Barnett Family
Barrel Racer
Family of Jennifer Walker
Family of Brooke Foster
Sargento mentioned the husband of one of his clients with a large mass on their kidney
Kids and teachers going back to school
YHC took the guys out in prayer.
NMM:
YHC wants to thank the PAX in attendance. It was hotter than $2 pistol out there and the men pushed hard through the heat. It may be difficult for some PAX to make it to the hottest AO around, but YHC encourages you to post if you haven’t. There seems to be more mumblechatter due to the workout being in the afternoon since everyone is awake and has already had a long day at work. YHC finds it’s a great way to unwind and relieve the stress of the day.
Fair winds and following seas,
Slaw
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