Month: January 2022 (Page 7 of 13)

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

Wonderful morning in downtown G-Vegas. with several pax being knowledgeable of electricity many were discussing the questions Montross brought up last night on Group Me. It was a foreign language to me but interesting none the less. I do know now that you better not plug your genereator in the wrong hole if the power goes out.

The thang:
Warm up and a short mosey to the red light on main street.
5 merkins, 10 mountain climbers, 20 shoulder taps, each light pole on the right side of the street. Slaw got excited about the poles and thought this may begin as partner work. But this was OYO.

Next we did Monkey humpers butts facing the 321 traffic 10 in cadence. Then 10 each while pax held the hump of the monkey humper position.
Mosey to McQuitters Wall.
100 step ups, 200 dips, 300 squats. Partner one ran to the bottom of the street and back while partner two did the work. Switch and complete the work.
up main
sprint to the light post then walk to the next pole. repeat until the end of the street.
descending Burpees 5,4,3,2,1

Abbbbsolution.
40 on 20 off.
LBC, Flutters, Crunchy frogs, Imperial Walkers, Big Boys, freddy Mercs, Heels Too Heaven.

Time!
Announcements: Q school after beatdown 1/22/22 at the Gas House.
2nd F lunch 1/19/22 at Buffalo Wild Wings 12ish?
Prayer request:
EZ riders family, Hush Puppy’s wife and his health, covid battles,

The Bed Pan is Full! Britches.
it was an honor to serve.

11 HIM’s showed up to get a little better.

Freight was well, Freight (full of mumblechatter)

The Warmup:

Gravel pickers IC x 10

Arm circles forward and backward

The Thang:

Mosey to park entrance

16 Light poles from entrance to soccer field

At each light pole:

1 Burpee, 10 merkins, 20 shoulder taps

Circle up for 4 minutes or rounds of Cherry Pickers

Mosey to parking lot for a little modified 4 corner escalators

Corner 1: 10 hand release merkins, run a lap, lunge walk to corner 2

Corner 2: 10 hand release merkins, 20 derkins, run a lap, lunge walk to corner 3

Corner 3: 10 hand release merkins, 20 derkins, 30 CDD’s, run a lap, nur to corner 4

Corner 4: 10 hand release merkins, 20 derkins, 30 CDD’s 40 Mike Tyson’s, run a lap

Circle up for 3 minutes of Cherry Pickers

Time is starting to run short.

Mosey back to the flag

Circle up for Iron Hulk, 1:4 ratio, merkins and arm press, made it to 7 and 28

3 extra minutes of Cherry Pickers

Pledge

COT:

Announcements: Q school, 2nd F lunch Buffalo Wild Wings, Smokey Mountain Relay needing runners

Many prayer request, Gumby back, Tesla, Montross feet

Leppard took us out.

Sarlacc out!

Breaker Breaker was suppose to tend bar at The Pub, but he had to take a UPTO day. YHC offered to take his shift to continue on the quest to Q more

When YHC showed up he had it in his head to only run 4 of the 5 miles to be back on time. Thanks ShortSale for pushing me to do the full 5 miles and make it back on time. Great to see everyone this morning.

Pledge

Announcements:  F3 retreat, Q School at Gashouse after the workout on January 22nd, Smokey Mtn Relay team looking for more runners

COT

2022 has a bunch of twos.
Second week of the month.
Tuesday and Thursday start with the same two letters.
I Q’d on Tuesday and again this morning.

We rucked 5730 steps according to the old fitbit.
We did some ab exercises.
We did some arm exercises.

Announcements
2nd F lunch Wednesday at Buffalo Wild Wings
Q school the 22nd
Retreat at Flat Rock February 18-20

Prayers
Castle Rock family
Wirenut family
Mayor’s M
Gumby
Tesla
Sister Act’s family
Big Pappy
Others fighting illness

YHC took us out.

SYITG

Always Be EHing!!!

Two Cotters we back in the fold with the 7 other HIM who made it on a cold morning. This is what happened…

Pledge of Allegiance

Warmup – Don Quixote

Mosey toward the park, making sure to power up the tunes along the way. This would be the first workout with music for YHC in quite a while. The theme was songs that start slowish but finish strong. The first was “Waiting Room” by Fugazi, it has a strong base line and good beat, check it out.

Partner up for Dora 123 – 100 Merkins, 200 Jump Squats, 300 LBCs

The next hit was “Closer to the Heart” by Rush. Whoopee cried the entire time this was played, just couldn’t contain himself. It was impressive to see.

U2 was up next with “Where the Streets Have No Name”. Classic, motivating, inspiring. Can’t beat the classics.

Speaking of classics, “Stairway to Heaven” was on the list. Amazingly, one of the PAX whose name rhymes with EC Strider claims he didn’t know about this landmark anthem.

We moseyed down the parking lot for the next routine, The Figure 8. In this, we went in a figure 8 pattern (go figure) and did 15 reps of each of the exercises: dips, bobby hurleys, merkins, monkey humpers, dips again, flutter kicks, WWI situps, monkey humpers again.

During this work we heard “Somebody I Used to Know” by the one hit wonder Gotye. It made us remember all the Cotters who need to be EHed.

Smashing Pumpkins brought the shred next with “Drown” from the Singles soundtrack, one of the best movie soundtracks ever IMO. Check it out! Bandit called what this one was without any hesitation because he knows.

The unique “Southbound Pachyderm” by Primus finished up the Figure 8 and took us into the Triple Nickel becuase that’s what we had time for. We did Pickle Pounders so Gastone could practice and American Hammers at the other end.

The last hit we only got to hear part of was “Searching With My Good Eye Closed” by Soundgarden from their Badmotorfinger album. It’s awesome.

We did a little bit of Mary at the end to finish with a max of 10 reps so most of the guys could get a change to call on. We went over the 5 Core Principles of F3 during this thing just so everyone knows what we’re all about.

Thanks for the opportunity to lead men!

Announcements: 2nd F lunch next Wednesday at Buffalo Wild Wings, Q School Jan 22nd, Mountain Retreat Feb 18-20

Prayer Requests: Bandit’s work colleague lost his mother, Sargento friend with chemo for breast cancer, Mayor’s M

We coulda filled 2 dugouts and played 9 innings with the 18 PAX that posted on a cold Monday morning at the Sandlot.  We chose to imitate Superman, Rocky and Freddie Mercury instead.  Partner work was done, and there was a wild sprint home.  Here’s what I remember…

It stormed last week.  Not this week, so I knew we’d have more PAX out.  No special occasion.  Just guys wanting to come get better.  5 for EC, then we kicked off the bootcamp at 0530 sharp.

The Thang:

• 10 x Goofballs (IC)
• 10 x Don Quixotes (IC)
• 10 x Imperial Walkers (IC)
• 5 x Arm Circles Forwards (IC)
• 5 x Arm Circles Backwards (IC)

Pledge, and count off, then head towards the park.  Stop at the entrance for Bandit’s favorite:

• 10 x Dying Cockroaches (IC)
• 10 x Mike Tysons (IC)
• 10 x Mountain Climbers (IC)

Mosey on in, headed for the first picnic shelter on the left for a little work

• 10 x Step-ups (Each Leg)
• 10 x Superman Pullups (IC)
• 10 x Freddie Mercuries (IC)
• 10 x Step-ups (Each Leg)

Head to the parking lot for the Main Event.

Today’s workout was meant to be a 2nd F workout, with the goal to get to know somebody better than you did when you showed up.  We partnered up, and PAX were encouraged to choose someone they hadn’t seen for a while, or didn’t know.  Well there was only one Bandit, and EZ called dibs from across the parking lot.  Everyone else found somebody, so we partnered up and did the following:

• Mosey to the end of the lot
• 10 x Reverse Lunges (count both sides)
• Mosey Back
• 5 x Squats
• Mosey to the end of the lot
• 15 x Merkins
• Mosey Back
• 5 x Squats

So that was the pattern, and we continued with

• 20 x American Hammers
• 25 x Rocky Balboas
• 30 x LBCs

PAX were to stay with their partner the whole time and go the same pace.  Working in pairs got the mumblechatter rolling, with everyone getting to know their brother better over the course of the workout.

Once we hit 30 x LBCs, we stopped for

• 6 inches (YHC countdown from 20)
• 10 x Flutter Kicks (IC & not by 5s)

We were having so much fun, that we ran it back, but this time in reverse, doing called exercises on one end and 5 squats on the other through

• 25 x Rocky Balboas
• 20 x American Hammers
• 15 x Merkins
• 10 x Reverse Lunges (count both sides)

Once we wrapped up, we headed back to the picnic shelter to check out with:

• 10 x Step-ups (each leg)
• 10 x Superman Pullups (IC)
• 10 x Freddie Mercuries (IC)
• 10 x Step-ups (each leg)

Then we moseyed back to the entrance to repeat what we did before, with a twist.  This time Bandit led the Dying Cockroaches, and he pushed the PAX a little harder than the Q, with

• 20 x Dying Cockroaches (Bandit’s Cadence)
• 10 x Mike Tysons (IC)
• 10 x Mountain Climbers (IC)

We were at the entrance to the park, one good Jailbreak away from glory, and we didn’t want to let a good Jailbreak opportunity go to waste, so the challenge was issued and claimed by the PAX as JJ led the way home, followed by a rush of PAX just throwin it down on the way back to the flag.  Once home, we had some time for Mary, with

• 10 x American Hammers (IC – Watts Up)
• 20 x Big Boys (OYO – Tube)
• 10 x Heels to Heaven (IC – Hermey)

And that was that.  Strong work by all.

Announcements

• Retreat – 2/18-20
• Sargento Q @ Labyrinth on 1/12
• Q School – Gashouse – 1/22 @ 0820 – There may be hamburgers
• 2nd F Lunch – 1/19 @ 1200 – Buffalo Wild Wings Gastonia
• Grow Ruck 26 – Greenville, NC – 3/25-3/27

Prayer Requests

• Tesla
• Our families
• Bandit’s coworker Dan’s mom is in the hospital
• Turtleman as he continues to improve

Moleskin

Seems like an awful lot of good work happening across the region right now.  Lots of guys getting after it.  Great work!  Aye!

That said, there’s so much room for growth.  Let’s keep pushing that rock.

Proud to be part of the team.  Thanks for the support.

Yabba Dabba Doo