Fitness, Fellowship, Faith

Day: February 27, 2022

Dam to Dam-Team FRC

Team FRC began it’s trip to Lake Murray with driver and tour guide Sargento at the wheel of Quiche’s M’s posh vehicle. Four excited, yet a bit nervy pax were ready to push forward.

We arrived at Lake Murray amid pax taking off every quarter hour. As we awaited our 7:15 start time, we were entertained by a rousing announcer and music which YHC actually knew (as opposed to this 1990+ stuff to which I had no clue.. Muse, more than one Marley??) After last-minute bathroom breaks and a view of the lake, we cheered Quiche on as our first runner. As we followed him up, we saw, as no surprise, he was quickly out in front. Overall, he finished at an overall pace of 6:52! Sargento took off next, then YHC, followed by Roundup.

Quiche made it to his first destination in no time flat. Sargento took off and was neck-and-neck at one point with some chick..who chicked him.  Not that I should talk. As I took off and ended up on a busy highway, “GoldDigger” blasted past me out of nowhere, just to find out later that he ran at about a 5:12 pace (okay, so now I don’t feel so bad), then “man in blue” overtook me on one of the many uphill finishes. Man! Sargento was there to greet me after that one..reminding me to not stretch in oncoming traffic. He wasn’t as talkative or ambulatory after the next two legs, his “death” captured in pics by Quiche. Roundup took off for his first leg with two kills already under his belt.

The cycle continued, with Quiche beasting every leg, then Sargento doing the same. So much so, that he arrived at the next church a little sooner than expected. I guess the thrill of a private bathroom got the best of me as I hear Roundup yell, “Seuss!”  I dash out like a shot, hand Roundup my jacket (yes, that was water you felt on the sleeve), and head up the hill past the exchange zone where Sargento had to go to make up for my negligence. 7 kills for YHC on that leg appeased me some. After stretching and rolling, Roundup was off again..shirt off GoldDigger-style running as if his leg hadn’t been tightening up at all. It was about this point that we meet up with “Burley Sebastions” (BOS, Flintstone, Gavel, EZ Rider plus two from Shelby) with whom we hung out and had fellowship.

Last legs..we were ready. Sargento and Roundup had their longest runs, but they both pushed themselves like the true HIMS they are! Roundup’s leg was a bit of a concern, but he pushed through with a smile on his face as we both praised God that he finished well and still in good shape..so much so, that he is doing a 5K this weekend. We ran through the Finish as a team, ending up in 8th place overall, despite losing to a bunch of teenage girls.

The view of the Dam was gorgeous, the hamburgers were good, despite the fact that they didn’t offer cheese among the condiments. There were also a few complaints that no beer was included in the  beverage choices. I guess Sargento felt he needed something to counteract the caffeine overkill of pre and post race coffee, with a caramel coffee concoction during the race that he drank even though it didn’t quite appeal. Better for us, though, as he was Designated Driver on the way home, too.

Overall, this was an absolutely terrific race! The weather was perfect, the whole thing was very well organized with open churches, bathrooms at each point, traffic control, the best relay book ever..bound and in color with tear-out pages, just like in school. It was also so well marked that, no EZ Rider, I didn’t get lost even once. On the way home, we were entertained by Quiches videos of “Christian Tingle” which had Roundup and me in stitches, and by tunes from the master Sargento who knows every band and their lyric under the sun. (Was there really more than one British Invasion?).

This is a terrific race in that it is close, can be done in one day, no long waits, and makes for great camaraderie which is the best part. Thanks to Sargento for heading it up, to Quiche for the vehicle, to both of them for the humor..and to my brother Roundup for stepping in and persevering with a great attitude! But, most of all glory to God from whom, I am reminded: “Whatever talents, skills, gifts, abilities, wit we have are free gifts, so put away all pride.”

Thanks to all of the volunteers and organizers!!

Let’s do it again next year,

Seuss

Bank Hopping

6 HIM showed to put in some mid-week rock pushing to keep their acceleration going. This is what happened…

Brief disclaimer. Brief warmup. Pledge of Allegiance

Mosey across the street to the Bank of America for

ATMs

10 Alternating Shoulder Taps

10 Tempo Merkins

10 Regular Merkins

Repeato

Mosey to the Fidelity Bank

ATMs x 2 plus some other stuff I can’t remember. This is a good reminder to YHC on the importance of writing the backblast in a more timely manner along with using a weinke to refer to, not only for the workout itself but when writing the backblast too. I’ll do better next time.

Mosey down to the SECU, stopping at Grace Animal Hospital for some Goofballs while we wait for the six.

At the SECU, we did ATMs x2, the other stuff I forgot and then Side Straddle Hops x25 IC, E2M x10 each side, CDDs x10 IC, V-Ups x10 IC

Mosey back down the road, stopping at Grace for the six, then on to the Walgreens, planking for the six again. We crossed the street to end up at the Wells Fargo ATM. Here we only did WELLS – Werkins x10 IC, E2M x10 each side, 10 lunges each leg, some other L exercise and then an s exercise.
Mosey to Pelicans for the namorama and BoM.

Announcements: It’s running season

Prayer Requests: Our country, Round Up’s family

Thanks for the opportunity to lead today men. My apologies for leaving out so much of what we did, I just can’t remember, but that’s no excuse. I’ll do better next time. Sargento out

Folsom 2-26-22

No FNG’s – Short disclaimer

Warm Up:

Seal Jacks IC x 25

Hill Billy Walkers IC x 20

Eskimo Merkins up to 5

 

The Work:

Mosey to the lower parking lot for 5 x 5 Burpees.  5 burpees at the lower end of the parking lot then Mosey to the upper end of the parking lot and do 5 more Burpees.  Rinse and repeat until 25 Burpees have been completed.

Mosey around the parking lot and gather under the picnic shelter for 10 Reverse Grip Inclined Merkins, 10 Bulgarian Squats (each leg) and 10 Flutter Kicks (count one leg).  Mosey around the parking lot.  Rinse and repeat x 15, 20, 25.

Mosey around the lake and up the hill for Ring of Abs.  Each Pax leads us in 10 reps of an Ab exercise as fast as we can go.  We did 2 rounds of this.

Mosey to the soccer field for Bearway To Heaven.

Mosey around the soccer field stopping at each corner for 30 squats.

Time

Thanks for following me today gentlemen!

Dirt

Warm-Up was good time for the real WOD

Well men it’s 2 for Tuesday for me today as I got up and headed into Folsom for my normal Tuesday workout and what did I see but the old Douche Canoe himself getting ready to chew gum and kick ass. Wouldn’t you know it he was all out of Juicy Fruit (Cable Pullers love that stuff). Sucks to be me since I’ve got double duty today. OK JV warm-up over. All joking aside great Q out there SA. So now I’m here at Madoriyama for another first time Q and the real WOD. The Men have all arrived including Slaw is dare I say it sporting a rather stylish and dapper Jimmy Neutron hair do. I’m not quite sure the occasion but I do appreciate your enthusiasm and flare for the rare and disturbing. Truthfully what else should I expect from a SEAMAN. Well it’s that time men let’s put in some work. We have a few who are passing on the workout and taking a run instead. No FNGs no need for a disclaimer. Let’s do this.

Warmup

  • 20 SSH IC
  • 5 Burpees
  • 20 Gravel Pickers IC
  • 20 MNC IC
  • Multiple Static Stretches

Mosey to the Playground  for Strength Circuit #1 for 5 rounds as follows

  • 5 Pull-ups
  • 10 Merkins
  • 15 Squats

Mosey to the Hill at the Soccer Fields for Triple Nickle

  • 5 Alt Lunges (count right leg)
  • Sprint to the top of the hill
  • 5 Big Boys

Mosey back towards the park entrance stopping at each light pole that faces the road for 10 Hand Release Merkins along the way.

Mosey to Shelters near the pond for Strength Circuit #2 for 5 rounds as follows

  • 40 seconds of Bench Dips
  • 20 seconds rest
  • 40 seconds of Squats
  • 20 seconds of rest

Mosey to the Flag for a final push with DORA 1,2,3. Now at this time boot-campers can clearly see we’re probably getting in a better workout as a few of the runners look to have been standing around for the last 10 or so min. I mean not a drop of sweat to be found on these guys and now they have become cheerleaders more or less. Did you guys even run well I guess it’s you vs you and only you know huh. We’re finishing up just in time to see Leppard and Freight hammering it out the last second on their run and that’s TIME.

COT

Pledge

Prayers – Injured PAX, Traveling PAX, lots of PAX Family Prayer Requests

Announcements – Lots of Run-Relay opportunities out there

First Time Q at this AO had a great time thanks MEN

#SAfolsomwarm-up, #realdealWOD

 

 

WWTD (What would Tiger do)

YHC showed up to only seeing Pockets at The Yank until a few more PAX showing up right before time.  It was a chilly, windy morning. With no showing for the Bunker other than Hippa we combined the workouts.  7:00 a.m. time to get started.

Pledge

Mosey down to the Bunker to pick up Hippa and start with a warmup.

Warmup

15 SSH IC

10 Gravel Pickers IC

15 Moroccan Night Clubs IC

10 Merkins IC

20 Squats OYO

We moseyed down Mill Street then took a left on Hawthorne Street then a left on Airline street back to the Belmont sign on the corner of Main Street and Myrtle.

On Myrtle Street a took a page out of Tiger’s Q manual for telephone pole suicides. We 10 squats at the start then 10 Merkins at each telephone pole moseying back to start after each set of Merkins.  We completed 100 Squats and 100 Merkins.  Once all the PAX made it back up to the corner of Myrtle and N Central Ave.  We moseyed to back of the old middle school for some wall work.

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

Moseyed down the steps around the track to the covered Picnic Area for the following work. After each set we moseyed down the curve side walk then back up to the shelter other than the last set we completed under the Pavillion.

50 Big Boys

75 Merkins

100 Overhead Claps

125 Squats

150 Flutter Kicks (Under Pavillion)

Mosey back to the Yank. Time 8:00 a.m.

Announcements

Prayer Request

Name-o-rama

I took us out in Prayer.

Thanks to the PAX for showing up.  It was an honor to lead.  SYITG.

 

 

 

 

2/27/22 Crossroads

2/27/22 Crossroads

4 made it to COT, 3 for the start

Thanks Mayor for the help

I was on way out the door and had to return to see a man about a dog😳.

3 men made it on time,  I was late to the party .

Miles were logged

2 more made it in time for Q Source .

Our study was chapter 6 out of “The Way of The Shepherd” this is a great book . If you’ve not taken atvantage of one of the different Q Source options you’re missing out .

Prayer Request:

Sister acts daughter, Round up and M, Mayor’s grandfather and many more I may have left out

Pray for each other men it  truly can change lives.

Blart..,….✌️

 

 

 

 

 

15 Pax showed up for Run/Ruck

YHC shared Psalms 40:1-3

40 I waited patiently for the Lord;
    he inclined to me and heard my cry.
He drew me up from the pit of destruction,
    out of the miry bog,
and set my feet upon a rock,
    making my steps secure.
He put a new song in my mouth,
    a song of praise to our God.
Many will see and fear,
    and put their trust in the Lord.

Shared about F3 pushing to be a better man, father, husband.

 

Announcements:

Myrtle Beach half

Dam to Dam

P200

Jump the Rock half

 

Prayer Requests:

Wichita’s mom

Round up and family

Oompa’s mom

Gumby’s back

 

Pledged

Prayed it out.

Ozark out!

Simple ol Downtown Beat Down

It’s Friday, I ain’t gotta go to work, and I ain’t got s#*t to do. What a better way to kick this day off than a good ol Downtown Beat Down. No FNG’s no Kotters so no Disclaimer let’s get to work.

Quick Warm-Up

  • 25 SSH IC
  • 5 Burpees OYO
  • 20 Gravel Pickers IC
  • 5 Burpees OYO
  • 15 MNC IC
  • 5 Burpees OYO

Turn to the Flag for the Pledge

Let’s Mosey to the Parking Deck

The Thang

We started off with Route 66 with Hand Release Merkins 1 rep on the first level add a rep at each level all the way to the top with 6 reps and worked our back down to the bottom fro the final 11 reps.

Next we worked our way back up and down the Parking Deck as follows. We performed an exercise at each deck followed by a run to the top deck and back down to the stairs to the starting point at the first deck. Rinse Repeat all previous rounds to begin each new one.

  • Round 1 – Bottom deck 10 Merkins run to top deck and back down stairs to bottom
  • Round 2 – Rinse Repeat with 20 Lunges on 2nd deck
  • Round 3 – Rinse Repeat with 30 squats on 3rd deck
  • Round 4 – Rinse Repeat with 40 Mountain Climbers on 4th deck
  • Round 5 – Rinse Repeat with 50 Flutter Kicks on 5th deck
  • Round 6 – Rinse Repeat with 60 LBCs on top deck

Mosey back to the Flag we’ve still got a few min. so we pounded out a few rounds of dips and box squats on the benches 20 reps each OYO to finish everything off.

Time

COT

Announcements.

Lots and lots of run and relay opportunities

Lots of Prayers Spoken and Unspoken.

This was my first Downtown Q looking forward my next one soon.

Thanks Men .

Members Only 2-27-22

4 PAX for a run/ruck and another showed for QSource. Great discussion on DRP!

 

Announcements

Upcoming relays

Community Foundation run

 

Prayer Request

Tesla and family

Roundup and family

Big Pappy and family

 

Dr. Seuss took us out.

I’m Broke

 

The Storm – 2/15/22

Disclaimer

Pledge

Warm-up

  • SSH
  • Don Qs
  • Imperial Walkers
  • Stretch

The Thang

Mosey to main school entrance for some hill work

Start at bottom of hill

  • 10 high knees + 1 burpee x 5

Back to starting point

  • Long Jump +3 squats x 8

Back to starting point

  • Walking Lunges w/high knee drive (15 per leg)

Sprint to top of hill and mosey back to starting point x 2

Mosey down to roundabout

  • 6 burpees, and then 4 more
  • Bear crawl around the circle
  • Mountain Climbers x 25 I/C

Mosey to the school

  • Hip Slappers x 10 I/C
  • 10 Merkins

Rinse and repeat x 2

Mosey back to shovel flag for some Mary

  • LBC’s x 20 I/C
  • Flutter Kicks x 20 I/C
  • American Hammers x 20 I/C

Rinse and repeat for a 15 count and then a 10 count

COT

Announcements

Prayer Request

YHC closed us out in prayer

 

Welcome FNG Fannie Mae

 

Breaker Breaker

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑