Day: January 10, 2022

It was a breezy and cold Monday at Mt Hollywood for the 6 HIM who dared to start their week off right. Among them was a Cotter from 3 years ago who wants to get right and a guy who posted for the first time just yesterday. Congratulations men, welcome to the rest of your lives! This is what happened…

Full disclaimer for the newbies. Including the 5 Core Principles of F3.

• Men only
• Peer led
• Always outside
• Free
• Ends in a COT

Warmup – Goofballs x20 IC, Don Quixotes x10 IC, LBCs x15 UC

Pledge of Allegiance

Mosey down the road toward downtown while watching out for the speeding gray Toyota Tacoma on it’s way to Freightliner. Stop at the back of the Italian place for some dying cockroaches. After that head over to the corner for the first round of stuff.

Route 66

At each light do increasing Imperial Squat  Walkers until we get to the 11th light. Feel the burn! We conveniently ended up near the local Wells Fargo branch, which meant it was time for nothing other than the infamous

ATM

Circle up for 15 Alternating Shoulder Taps IC, 10 Tempo Merkins IC and 10 Fast Merkins OYO. After this we did a lap around the bank and circled back up for another round. One more lap and most of an ATM and the PAX’s shoulders (definitely the Q’s) were smoked.

Start heading back to the start, stopping a couple of times along the way to do some more dying cockroaches. Back at the start, there was time enough for one finishing routine.

Triple Nickel

At one end, do 5 V-Ups, run to the other end and do 5 Plank Jacks. Do it all 5 times then circle up for a few reps of Nolan Ryans and we’re done. Time!

It was great having th new/old guys out today. T Claps to Cotton and Kaepernick for braving the cold to make it out. As we said, you’ll be sore for sure, but the best thing you can do the overcome that is to post again soon!

Remember, Always be EHing!!!

Prayer Requests: Maria Huffstetler spinal stroke recovery, Dana Friday breast cancer treatment, covid, Tesla

Announcements: Q School January 22, Half Marathon end of January, Weekend retreat to Flat Rock February 18-20

For the time being, Rice n Beans is moving forward in Gaston County at the old Honda shop on Broad Street.  The time is 6:00.  Last week’s launch was well received and considered a success.  We will be able to play a vital role in lending ongoing support.

Last week there were many requests for blankets.  If you have gently used blankets you can give to those in need, please let me know or bring to an AO, we will coordinate getting those.

M’s and 2.0s welcome .

Please arrive a few minutes ahead of 6:00 to help with setup

Tiger

Earlier in the week Roscoe put out on Slack that he would not be able to keep the Q.  YHC took the Q since one of my goals for 2022 is to Q more.

As I showed up at the Gashouse, Whoopee and Stroganoff were finishing up some EC.  The PAX started to show up on a crisp cold morning to get better. 7:00 am hits let get started

Pledge

Warmup

15 SSH IC

15 Moroccan Nightclubs IC

15 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

Tube Q’d the Painlab and the boot camp followed me for boot camp

Moseyed to the track at Greer Middle school for some TABATA work 20 secs of work with 10 sec of rest for 4 minutes of the following exercises.

CDD

Monkey Humbers

Merkins

Mtn Climbers

We then took a lap around the track

Round 2

Squats

LBC

Reverse Lunges

American Hammers

Mosey to the Stairs at the Presbyterian church

At this time, I ask for some participation  from the PAX in the next exercises for 11’s. I first turned to Whoopee and asked for an exercise which I know to not do in the future.  He picked burpees.  JJ then chose flutter kicks .

We started with 1 burpee at the bottom then ran up the stairs for 10 flutters.  You know the rest of the story.

We did not have to go far for the next opportunity to get better.  In the same parking lot we partnered up for DORA 123.  One partnered ran while the other partner completed:

100 Merkins

200 Squats

300 Flutter Kicks count each leg

Moseyed to the upper parking lot at the back of the church with time running short.

At this time we completed the following excercises at every other parking space:

5 Burpees

20 Squats

5 Burpees

20 Merkins

5 Burpees

20 Lunges

5 Burpees

20 Heels to Heaven

With less than5 minutes left we moseyed back to the start.  With approximately 30 secs left we SHH IC until 8:00am. Time

Announcements: Q school January 22nd after regular workout.  See Whoopee or Roscoe with any questions.

COT

Thank you for the opportunity to lead.  One of my goals for 2022 is to Q more.  I encourage the PAX to set some goals around taking the Q just like many of us have set goals for number workouts or miles ran. SYITG.