Month: January 2022 (Page 2 of 13)

18 strong at the Yank and Bunker on a cold, breezy morning made the choice to get a little better.  FNG joined us, welcome to Finkle!, on an invite from Bubba Sparxx.  I think when  Q school happens there should be a lesson on greeting your FNG upon arrival.  YHC gave disclaimer and talked about the mission of F3 with a squeaky voice.  Also encouraged all men to give it their very best every single time.  Your why deserves nothing less.

Time hits warmup with SSH, IW, Burpees, merkins, and some stretching.  Bootcampers with YHC.  Mosey up Main to the tennis courts at Sacred Heart.  Time for some blocks and murder bunnies.

Blocks get disbursed, 9 super size and 3 regular.  The big ones are really tough.  Not to mention that there are a lot of tennis courts as well.  10 blockies and murder bunny to the opposite end for 10 more blockies, murder bunny back.  Lots of moaning and groaning on this, YHC included.  Time to omaha the weinke.  Drop the big blocks but hang on the small ones.  3 Pax get on the small ones for 10 thrusters and muder bunny to the end.  Everyone else bear crawl suicide to each sideline of the tennis courts and do an exercise.  Exercises were hand release merkins, burpees, LBC and american hammers.  When pax on the blocks reach the end, three pax replace them to do the exercise and murder bunny back to start.  Rotate until all pax get a turn on the blocks.

Few minutes remain so line up on near sideline for suicides to each sideline of all courts, touch with hand.  Almost completed, time to mosey back to start.

Pledge

Announcements: retreat to Flat Rock in February, CSAUP ruck next Saturday, upcoming Grow Ruck events, Rice n Beans on Tuesday at 6:00

Prayer concerns:  praise for Hippa mom positive health news, Tesla, Tiger M and stepsons, Brutus mission trip, Nutria traveling, prayer list

YHC took us out

Always an honor

Tiger

Only bad news as Oompa Loompa was the Q. The weather geeks missed the massive snowfall amount, so all the fartsackers have no excuse either. Enough bellyaching. Let’s get to it.

Four runners out getting 10 miles this morning. Eight got stuck with a Countdown Beatdown. No new bees, pledge, disclaimer.
Warmup
All in cadence: SSH, ABE VIGODA, MNC, TOY SOLDIERS, Helicopter twists, trunk twisters.
Mosey to tennis court.

The Countdown Beatdown
Start at the corner by the gate. 20 merkins. Run to next corner. Counterclockwise. 19 LBC. Run to next corner. 18 CDD. Run to next corner. 17 Freddie Mercury’s. Run to start and plank for the six. Rinse and Repeat until we countdown to one.

Next circuit. Clockwise. Did this to keep the abs and arms reps equal. 20 Freddie Mercury’s. Run. 19 CDD. Run. 18 LBC. Run. 17 merkins. As above.

Next circuit. Counterclockwise. As first set above.

Last circuit. Clockwise.
5 every corner same exercise sequence. Three of the runners joined the party. Someone else CHERRY PICKED so didn’t join. Got 3 or 4 circuits. Lost count after brain freeze.

Back to flag in the parking lot.

Name o rama

Announcements
10am next Saturday 10 mile Ruck at the Ricky Bobby to distribute F3 flyers.

Other events as previous

Prayer requests
Huck’s dad
Wichita’s mom
Pappy’s mom
Volt
Roundup’s babies
Hacksaw
Others that YHC forgot

Word from the wise:
Hacksaw spoke on family relationships and how important they are to men. Second only to Jesus.
You were expecting YHC to impart wisdom?

YHC took us out.

I’ve been EHing a guy thru his mom (Lorri), a nurse who works in our office for a LONG time. The last time I saw this kid was 12-13 years ago. I was at a pool party for our office within a year or 2 of moving here (sometime around 2007) and there were two 13-14 year old kids in the front yard playing wiffle ball. I have kept up with Matt over the years-his mother is someone I really respect and she would share with me how he was doing at Clemson then his time in the army and most recently when he proposed to his girlfriend. My advice to her was to tell him to give her the ring ASAP if she was the one. No more waiting around. Lorri, his mother, made it clear she thought this was THE GIRL and all I could think about was me in that situation sitting around waiting for the right time and letting her slip away. Jump ahead a few months and they are engaged and he is planning to move back to G-town. He was in town and wanted to post so Nutria was gracious enough to let me hijack the Q. I had 1 goal: make him Merlot. I figured I could PROBABLY do it. He’s only 25 years younger. He’s only been in the army doing crazy stuff for 8 years. He’s only 6’3″ and less body fat than I ever was. What could go wrong…….?

We started with a brief disclaimer and intro of Matt to the group, hit the pledge, and mumble chatter ensued quickly during the WU. We did some SSH, squats, and merkins then moseyed to the Planet Fitness parking lot for some starfish/4 corners thing. Each corner was exercise X 10 reps and every time we crossed the center we did 3 burpees. The exercises were SSH, BigBoys, Jump Squats, and Merkins. Next we moseyed to the wall for some of my love language, as JJ put it. Hip Slappers were on the menu. We discussed the 5 core principles as we moseyed across the parking lot after each set of HS. We did 5 then moseyed, did 10 then moseyed, did 15 (Merlot was rumbling at this point) then moseyed, did 20 then moseyed……….Son of a Nutcracker, I am about to die…….did 25 HS all in cadence. During the mosey we talked about each core principle. JJ corrected us with the “men only” which really is “open to all men” principle-good clarification…..that is why we still have Mayor with us, right? Move on after I swallow some Merlot to keep it down. Mosey to the wall at Food Dog for some Donkey Kicks-extra points for Stinky Bird for the donkey noises. Think we did either 2 or 3 sets of 10 then moseyed to Gastone’s Hill. Somewhere along the way we also talked about the mission (to plant, grow, and serve….) as well as the Credo (leave no man behind, but …). Thanks again guys for being thorough.

Quick question: At what level of Kotter-ness do we need to re-name this hill? Anyone checking on Gastone? Anyone? Anyone? If you are reading this, how about sending him a text (704) 995-2497 and see how he is doing? I know he would appreciate that.

We started at the bottom and ran up doing 2 Merkins at each mailbox on the way up. Defib and FNG led the way, and I made sure no one got left behind…..if I was not the 6, I was pretty darn close. Props to Defib for pushing FNG-he apparently got his money’s worth finally at this point thanks to Defib. We nurred down the hill then headed home with 10 Merkins and 10 Monkey humpers at each light. I thought we would get back too soon so I added 10 big boys for the last 8 or so lights….not a wise move on my part but WTH? We got back in time for COT and namorama. FNG Matt was a groundskeeper at the golf course in high school so we named him Spackler from Caddyshack. I kicked my own butt with hip slappers. I think everyone got a good workout but unfortunately no Merlot…..

I checked with Spackler’s mother later in the day. She said he had a great time and was so tired he could only go to 1 CrossFit workout later that day…..so much for me pushing him so hard he would Merlot.

thanks for the opportunity to lead-Whoopee

I wasn’t expecting anyone to show up to Mt. Hollywood because of the snow and ice.  But one brave soul did show up Pilgrim’s Progress ventured out.

Started the workout moseying to Ida Rankin Elementary beneath the shelter.

Warmup:

10x SSH

10x Toy Soldiers

Workout:

Set 1:  5x Burpees, 10x Merkins, 20x Squats – Run a lap around the parking lot.

Set 2:  20x Flutter Kicks, 30x CDDs, 40x Bobby Hurley – Run a lap

Set 3:  20x Plank Jacks, 30x LBCs, 40x Mtn. Climbers – Run a lap

Next,

One person did People’s Chair while the other person ran a lap, and then we would flip-flop.  Next, we did People’s Chair with Air Presses while the other person ran a lap.  Finally we did People’s Chair with a march while the other person ran a lap.

Moseyed back to the Middle School Parking Lot.  We then found a undisturbed  patch of snow and created Snow Angels (in cadence).

Did the pledge of allegiance,  announcement and prayer.

The End.

10 Eskimo wannabes showed up in 23 degree weather at the Pub for a nice brisk 5 mile mosey.  No one froze to death, no reported frostbite and all were better off for having posted.  Remember that that which does not kill you makes you stronger.  Resolve yourself to push yourself mentally and physically everyday

Announcements:

Ruck from the Ricky Bobby Sat Feb 5th 10 am

Prayer requests:

Boudin’s wife

Linus’s family at passing of his father

Sargento’s church friend with leukemia

YHC arrived for a little EC and Volt did too.

Clock strikes 0530 and time to get to work.

Great to see an old friend, Westside, back out in the gloom all swollen up for all the gym work he’s been doing

Warm-up:

Gravel Pickers IC x 10

Right over Left and stretch

Left over Right and stretch

Arm circles forward and backward

The Thang:

At each light pole plus split in the road total of 10

1 burpee, 10 merkins, 20 shoulder taps

Up to the park entrance

4 minutes of Cherry pickers

pledge

mosey to the horse track and the Trump Wall area

Triple nickel:

use the black handrail for back pull ups (5 wide arm, 5 regular, 5 close hand)

run to Trump Wall climb and 10 hand release merkins, climb down Trump Wall

do 10 dips on bleachers

Repeat above for 5 reps (Sarlacc Triple Nickel)

4 minutes of Cherry pickers

Volt and Stogie leave

Indian Run back to main parking lot (2 burpees for guy in back)

Circle up for Iron Hulk 1:4 ratio (1 merkin: 4 arm press)

We made it to 10, 10 merkins: 40 arm presses

4 minutes of Cherry pickers

Time Up

COT:

I spend time talking about the Whetstone and Shield Lock program and why it’s important and what it is.

Announcements:

The Retreat at Flat Rock, see Sargento, SMR needs runners see Haze

Prayer Requests:

Many mentioned see prayer channel on Slack

RoundUp took us out

I’m Sarlacc and I’m out

Downtown had an open Q spot, so I was thinking of taking it again this week if nobody else stepped up. Ball Joint asked me about a Co-Q, if it was available.   Two Canoes are better than one, let’s do it!!!

Warm-Up with Ball Joint

20 SSH, 1 Burpee

15 Abe Vigoda, 2 Burpees

10 Toy Soldiers, 3 Burpees

10 Gravel Pickers, 4 Burpees

The Thang:

Ball Joint handed over to me for the first part of the workout. Mosey towards the main street stopping for 5 Burpees, 5 Mike Tyson’s, 5 Imperial Walker Squats, 5 Peter Parker’s.  Mosey down the road, stopping for 10 Mike Tyson’s, 10 IW Squats, 10 Peter Parker’s.  Mosey to Franklin Blvd, stopping for 15 Mike Tyson’s, 15 IW Squats, 15 Peter Parker’s.

Mosey across the street to the small brick wall at the church. Start with 10 Dips, 10 Step-ups, 10 Derkins.  Then 15 Dips, 15 Step-ups, 15 Derkins.   Next we did 20 of each exercise.  Then back down to 15 reps of each exercise, and finish off with 10 reps of each.  Mosey to parking deck and hand off to Ball Joint.

Ball Joint loves to use old brake rotors for his workouts.  Today he had the bright idea to combine the Sheldon Cooper with brake rotors. Each pax grabbed two brake rotors from his truck.   It was awful, and it went like this.  Start with 1 Burpee, 1 Merkin, 1 Squat, 1 Big Boy at the bottom, carry your rotors up the stairs to the top level. Then do 2 Burpees, 2 Merkins, 2 Squats, 2 Big Boys.  Carry your rotors back to the bottom.  Then 3 Burpees, 3 Merkins, 3 Squats, 3 Big Boys.  Continue this up to 5 reps each, then work your way back down to 1 rep each. That was terrible!! Thank goodness he didn’t call 10-1 on the reps!!

Ball Joint hands it back over to me with time left. Mosey back towards the flag, stopping along the way for a little walk work.  We got in 2 rounds of 10 Hip Slappers (ic) & 10 Dirty Hook-ups (ic).   Then head back to COT.  Time for some Merkin Jacks here.  1:4 ratio of Merkins and Plank Jacks. Start with 1 Merkin, 4 Plank Jack’s. Then 2 Merkins, 8 Plank Jacks  Continue until 5 Merkins, 20 Plank Jacks.  Finish the workout up with 10 Burpees. Time!!

Announcement: Q School sometime 🙄, EH Ruck event 2/5 at 10:00

Nameorama

Prayer Request:. Had a lot. Let’s pray for all pax and families!!

Lots of fun this morning. Enjoyed the Co-Q with Ball Joint.  Way to push this morning men!!

SA

Tuesday evening YHC learned that Breaker Breaker was still limping along on IR so the Q was snagged before Dirt took the honor again.

The weather was chilly and a little frosty too so what should we do?  Keep moving!  Three showed up early for a few EC mile warm up.  Six more came sliding in right in time for warm up.

Warm Up:  15 Side Straddle Hops IC, 15 Imperial Walkers IC & 15 Grass Pickers IC.

Mosey to the first bridge.  Quick check for icy, frosty, slippery stuff.  Pretty good so NUR to the other side.

Mosey to the second bridge. Lunge walk across bridge.  May have been a little slippery for Bear Crawls…

Mosey to the back parking area for SHARKNADO.

10 Burpees & Run a lap of the parking lot. (RAL)

20 Merkins & RAL

30 American Hammers & RAL

20 Scorpion Dry Docks & RAL

30 WWII Sit Ups & RAL

Rinse and Repeat Five times.

Not too much chatter.  Some good conversation during the run portions and as always some concerning body sounds interrupted our reps.

Bubba Sparxxx & Tesla made it to the Burpees on the fifth round before time caught up to us.

The others all were well into their fourth round.

Good push by all and a great way to stay warm on a frosty 23 degree morning.

Fellowship Mosey back to the flag and time was up.

Pledge

Announcements:

Q school rescheduled – New date TBD.

Mountain Weekend Feb 18-20 Contact Sargento

Prayers:

Pillagers Father

Tesla & Family

Guys on IR

Our Country

YHC took us out in prayer.

Always a treat.

BOS

Flintstone, with the Q. He called a triple nipple or something like that, but then gave the birthday boy the birthday gift of somebody else’s dreams…. he passed the Q to YHC! The Stinky Bird is now 35. Halfway to 70. Do all of these numbers play a part this birthday bash? Yes!

Mosey next door to the bank!

Mosey a lap around after each exercise
19 mike Tyson OYO
35 American hammer IC
70 LBC OYO

Planet fitness: 100 box. Or 4 corners, but the same number of reps at each corner
25 dips on bench
25 merkins
25 lunges each leg
25 side straddle hop IC

Follow this up with:

35 big boys

On to 11’s:
Burpees & jump squats

Mosey back to Pelicans, BUT stop at the wall for 35 dips

Time

Pray for each of these awesome men and their families and loved ones.