Day: January 15, 2022

3 HIM’s came out to the Bulldog on a cold morning for a self-directed beatdown. With no assigned Q for the session, mumblechatter led to Tube setting up a timer on his phone for 0:50 of exercise followed by 0:10 of rest. Each PAX took turns calling an exercise, “Mary” style.  Anything counted.  We worked legs, arms, shoulders, back, and abs, in no particular order.  We repeated a few exercises when creativity faltered.  We stopped when it was “time.”  We all left better than when we started.

RUN/RUCK/WALK

We had a good crowd even though the site Q and various others didn’t join us.  I was going to write about it, but better leave the sandy V alone.

Disclaimer

Warmup:  SSH x10 IC, Gravel Pickers x10IC, ROL/LOR, MNC x25 IC, Arm Circles

Thang:
1) Pledge, Mosey to flagpole, 22 for vets and police.
state mission and principles.
Free, peer-led workout for men.  The mission is to plant, grow and serve small workout              groups for men for the invigoration of male community leadership

Free of charge, open to ALL men, held outdoors rain or shine, heat or cold, led by men who participate in a rotating fashion, end with a circle of trust

2) Partner up for lot (going up/down hill) for Dora
Squats/Merkins/LBC

3) Mosey to Dragway pond stairs

4) Five (5) calf raises at each stair.  When finished, plank and wait on the six.

5) Dora from that general location up hill to the next speed bump for second round of Dora
Lunges (Each Leg)/CDDs/Leg lifts

6) Mosey to Tennis Courts
Do 10 reps and run to middle of courts and run back.  Repeat
Mountain climbers (count one leg)
French Fries (10 IC-4 count)
SSH (single count)
Michael Phelps (10 IC-4 count)
Plank Jacks (10 IC-4 count)
Freddy Mercury’s (10 IC-4 count)

7) One final lap to help some get to the 10 mile mark on the day, Announcements, Prayer/Praise, Name-o-rama, COT/BOM.

Announcements:  Q school 1/22, 2nd F lunch 1/19 at Buffalo Wild Wings, Rice and Beans ongoing, F3 retreat (15 spots left) 2/18-2/20, need four (4) runners for Smoky Mountain Relay (see Purple Haze), Downhill 1/2 May 13-14,

Prayers:  Gumby, Stogie, Roundup, Big Pappy

5 made it out on a 24 degree morning at The Ricky Bobby. This being my 3rd Q, I dug deep into the lexicon in preparation on the night prior – thanks F3 nation.

Warm up: SSH, Imperial Walkers, Windmills, Moroccan night clubs, gravel pickers

Mosey to the track for a Vicious Circle – pax form a line, jogging laps around the track in a tight group, front position sets the pace, last position leaves the pack with a sprint to the middle of the field for 10 merkins. Upon completion, sprint back to join the pack, taking the front position. This was repeated for 4 laps, getting one round with 10 merkins each and another round with 3 burpees each.

Stop at bleachers for 11’s. Alternating dips and step ups with run to middle of field and back.

Following a 10 count, mosey back to the flag and circle up for Captain Thor – 1:4 ratio of big boys and american hammers, escalating up to a 10:40 count. These were done in cadence with the count alternating among pax around the circle.

Having sufficiently flexed our abdominals, we moseyed to the back parking lot for a new routine which was affectionately dubbed Dog Turd Road….. escalator: start with 1 burpee done in cadence (six count) led by Q, lunge walk two parking spaces, 2 burpees in cadence, lunge walk two more spaces, up to 10 burpees and 54 yards of lunge walk. Mosey back to the flag right at time.

Thank you for this opportunity to lead and thanks Nutria for leading the circle of trust.

Announcements: Jan 22 Q school 8:20-9:00 at Gashouse. Breakfast to follow. (Roscoe) Feb 18-20 retreat in Hendersonville. (Sargento).

Prayers: Tesla, Buckshot, Country

-Gator

Anyone of “respect” age and older can probably finish that sentence in addition to identifying the author and where it was said. Any guesses from the younger generation? Bueller? In a frank conversation with his son, tv dad Dr. Cliff Huxtable had a frank conversation with his son Theo about life. This too was a punchline in Bill Cosby’s stand-up routine as well. The punch line was “…and I can take you out!” Why do I introduce today’s events with that title you ask? Well as the GasHouse circle formed this brisk morning, we had 4 guys for Tube’s Pain Lab and 3 guys followed me for the bootcamp. Those three HIMs were Whoopee, Stroganoff, and Roscoe. Grab a chair son and let me share a little bit about what happened.

Warm-up:

• Toy Soldier, Imperial Walker Squats, Side to Side Lunges, Moroccan Night Clubs, Arrows R/L, Plank Jacks, all in cadence x 10. While in plank, right foot by right hand – stretch the hamstring; right hand up followed by left hand up getting some thoracic spine stretching (did I say that correct Voodoo?). Flap-jacked to the left. Finished with shoulder taps IC x 10: Recover, Pledge, Split up.

The aforementioned 3 moseyed from the Schiele across the street to the back of Akers Pharmacy. An old routine that I thought the Site Q might enjoy. One Stroganoff did not – opting to Omaha the first part. Roscoe, Whoopee and I threw our legs against the wall for 10 Hip Slappers (5 R/5 L), then bear-crawled across the parking lot for 10 merkins. We then took a lap, opting for counter-clockwise. Three total rounds.

We took a stroll over to First Presbyterian Church for the classic DORA using the stairs. The exercises were: 100 Hand-Release Merkins, 200 Squats, and 300 LBCs. Team Stroganoff/Whoopee opted for regular merkins. We discussed the state of affairs at the GasHouse AO and how we can build it up for 2022 – “Always be EH-ing.” Since there were only 4 of us, we used the lower brick wall near the firepit to do 10 Step-ups each leg, 10 Derkins, and 10 Dips.

We moseyed across the street to Freight’s house of worship. This had been intended for the main event. Earlier that morning, I arrived with a piece of chalk to mark a few parking spots. I over-estimated the number of PAX but no worries, we rotated through at our leisure doing the exercises scribbled down except Stroganoff who declared this was a “me vs. me” workout as he was a solo EC and apparently his battery was draining. The exercises were: Mtn. Climbers, Freddie Mercury, Flying Squirrel, CDD, Flutter Kicks, American Hammer, Jump Squats. How many reps you’re wondering? The timer was a runner that took the long loop around the two medians. This routine lasted about 15 minutes.

Arriving back at the base – we had a couple of minutes to do a few more core exercises. I introduced “the pencil” which is like Heels to Heaven except your legs remain perpendicular or 90 degrees and your core lifts your legs up. A futile attempt was moved on to toe touches as the bell rang.

Announcements: next Saturday at GasHouse (1/22) after the workout will be Q-School at 8:20-ish hosted by the First FQ. If you’ve never attended or want to brush up on your skills, post at GH or hustle over from Folsom/Old School/Yank to attend. Whoopee is grilling burgers for breakfast – no exotic meats are on the menu at this time. Let him know if you’re coming so he can plan accordingly. Tuesday 1/18 Rice and Beans – see Tiger for more info or Slack. Prayer Requests: Roscoe’s M and Father-in-Law, Castlerock’s Mother-in-Law, Huck’s father. Roscoe took us out.

Moleskin – it was a light crew for us this morning, but those three guys are important to me for the fact they all had a hand in bringing me into this F3 world as Cliff Huxtable once shared on The Cosby Show. All three friendships of varying years, all three had been EH’ing me in the inaugural year of 2015. I gave many excuses most guys give. But then Whoopee had a special day one early Saturday in November where it was an anniversary of his being cancer free. There were several FNGs that day to honor Whoopee. Not all returned, but thankfully I bought in and only to look back at the friends I’ve made and accomplishments earned. Thanks to the three guys that posted alongside today for the push, the conversation, and the friendship.

It was a pleasure to lead today.

Short Sale