Fitness, Fellowship, Faith

Month: February 2022 (Page 2 of 12)

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

Welcome back Kotter 🙌

Apparently, our usual Gashouse gang is off sight seeing off some bridge?  Not really sure?

But the good thing was, Broke and Freight graced us with their presence – which doesn’t happen often enough 👊

As we circled up and the mumblechatter thickened, I see two new guys that I haven’t seen before, Cholula and Whopper ( didn’t we already have a Whopper, named after Wargames?) You know what, we haven’t seen that guy in a long time. He hated that name anyway, so we can rename him if he ever comes back. Of course that’s up to the Nantan. Look who else we have…Sledge is back from the IR 👊

We start with a few warm ups and I threw in 5 Burpess ….. and then the bitchen started 🤣 OK, lets separate and go our own way.

Set 1: 50 seconds of work. 10 seconds of rest. 

Kettlebell squat press one side, kbsp other side, lung up the concrete seating to the top, then bear crawl to the other side, lung walk back, bear crawl, lung walk. Next Bulgarian single squat one side, switch to the other side, uneven squat w/kb, switch side, last a 1 and 1/2 rep sumo squat. R&R

Set 2: same as above.

Crunches, AMERICAN hammers, BIG boy sit-ups, rev. crunches, heels to Heaven, Mtn climbers. R&R

Set 3: same as above

Shadow boxing, BuRpees, incline pushups, overhead press. R&R

We had time for a few minutes of Marry left to play.

Return to the circle to meet up with Gashouse.

Announcements:

Community Foundation Run April 9th in person (not virtual) I know that might be difficult for some.

https://cfgaston.org/learn/community-foundation-run

Prayers:

Roundup & family, Tesla, Tax Break, Turtleman and those not spoken. God Bless these men🙏

 

 

 

 

Stogie’s Anniversary Q 2022

Warm Up:
20 Side Straddle Hops – in cadence
10 Gravel Pickers – in cadence
15 mnt man poopers – in cadence
20 Front Arm Circles
20 Back Arm Circles
Morracan Nightclubs waiting on Wirenut

Pledge

Tha Thang:

Grab some blocks… we used 8lb. yard blocks – 2 per Pax

20 Squat Jacks with a block
20 Nolan Ryans with a block – 10 each side
20 Skater Lunges with blocks – 20 each side
20 Stogie-fied Mike Tysons (Mike Tyson without a merkin)
20 Weighted Getup – On knees – Lunge up – knee up – 10 each side
20 Body Builder (down, chest, press, chest, down)
40 Mountain Climbers (count each leg)
40 LBCs while holding blocks
20 Plank Arm Raise with blocks (front to lateral) – 10 each arm
40 Hillbilly Squats with blocks
40 Calf Raise Curls with blocks
20 Bent over rows with blocks
20 Dying Cockroaches with blocks
20 100’s with blocks

Tortoise and the Hare:
Pair up!
– One Pax does  Lt. Dans (squat and two lunge walks) – Zombie Walk???
– Other pax does 5 flying squirrels before then running to catch their partner.

We did 1/2 to 3/4 of a lap around the soccer field before I called OMHA.

Dirty Dora:
200 Merkins
300 LBCs
400 Squats

Running partner has to do a flying squirrel or burpee before taking off to run and then at mid-field.

We didn’t finish the squats due to time… We got about 100 in and then fellowship moseyed back to the COT. We squatted while I took the Pax through my message below – maybe got 100 or so more.

Moleskin:

Today was my 354th F3 post in 3 years… My goal when I started was to lose weight. I lost 40 lbs in 4 months when I started in 2019. I kept that off for the rest of the year until the beginning of the next year. I slowly started gaining the weight back. I was getting stronger, but had no goals (like that first year). Covid became a thing and lingered into the next year. Now I am 20 lbs heavier (half way back to what I was when I started). Now, some of that might be muscle from strength training in the gym, but maybe like 2-5 lbs of it (certainly not 20lbs worth). Despite intermittent back problems I have been consistent to show up… but what have I really been doing?

2022 I have goals. I am training for a Savage Race in June. I plan to pick up a random 5K or two… I have a goal to be able to do at least 10 ACTUAL merkins, in a row, without any modification. I may even work to train for a 10K my M always runs in Charlotte in February. Regardless, I have things to shoot for and am working toward those things.

Don’t be how I was in 2020 and 2021… don’t be a Stogie. While consistency can be an awesome thing, it’s not always enough to simply show up.

Thanks to all those who showed up this morning. Hopefully we all got a little better, together.

I’m Stogie, and I’m out!

No announcements other than if you still want a Folsom t-shirt… the pre-order is still available through this week: https://f3.mudgear.com/products/f3-folsom-pre-order-february-2022.

 

Prayer requests:
– Wichita’s Mom
– Gumby’s back
– Ukraine and our world

22’s for Mia

Mia Stokes was an 18-year-old college freshman at South Carolina-Union who was less than 3 weeks away from her 19th birthday. On February 7, 2020, she was killed by a drunk driver the night before her first home softball game. This may seem like a strange way to start a BB or an unconventional source of inspiration for a weinke, but the impact Mia has made needs to be shared. She may have been quiet in voice, but her actions and love of Jesus spoke volumes during her time on Earth and since the night this bright light was taken from the world. My goal with this Q was to tell her story and show that Mia’s light still burns bright, and that she set an example for all of us on the impact we can have.

Having the Q, YHC arrived Downtown earlier than usual and was the only PAX until Slaw walked up around 0527. He noted that at this AO, the PAX were notorious for showing up right at time. YHC agreed and acknowledged that I was usually one of the ones coming in on two wheels.

In the next 2 minutes, a good group had formed, and it was time to get started.
Warm-Up
SSH IC x 22
Imperial Walkers x 22
Merkins – Single Count x 22

The Pledge

Mosey towards the FUSE district. Stops at the stop lights to wait on the 6. Stop for 22 Single Count Merkins to allow the 6 to catch up

The Thang

We stopped at the upper parking lot at CaroMont Health Park. Mia had a love of sports and especially softball which she played on the team at USC-Union. So there was no better place to honor her memory than in the lights of the ballpark with home plate in sight. In college, Mia wore #22 so the next part of the workout would be 22s (Think 11s by 2).

2 Merkins on one side of the parking lot, mosey to the other side, 20 Big Boys
Mosey back for 4 Merkins, mosey to the other side, 18 Big Boys
Rinse and Repeat

There was way too much personal information shared during this time about rashes and ointments, so we’ll just move on.

Given the time and for consideration of everyone’s tailbone, we moved on to the next group of exercises. At this point, Wirenut provided feedback, “But we haven’t finished this yet” which had a hint of “Why are we quitting?”

The next part of Mia’s story that I shared was that she didn’t go through life alone. She had an identical twin sister, and those two were inseparable. It was always, “Mia and Mallory” or “Mallory and Mia.” Whether it was at church, at school, or on the ballfield, you never saw one without the other. Mallory was Mia’s teammate at USC-Union, and also in the car the night Mia was killed. As you can imagine, this has been a horrific journey for Mallory, but as I shared later, she has found a purpose to help carry on. We should all love one another as people the way those two love each other. In that spirit of partnership, we partnered up for Mia 220’s. Think Dora 1-2-3 except with 220 reps.

Partner 1 completes the exercises while Partner 2 runs. When P1 returns, P2 runs and P1 exercises.
LBCs x 220
Flutter Kicks x 220 (count one leg only)
American Hammers x 220 (count one side)

If you’ve noticed, this weinke was heavy on core and upper body and light on legs. YHC has the Dam to Dam Relay tomorrow. So other than the mosey to the ballpark and back, YHC tried to keep it light on the legs.

Once the groups were done, it was time to mosey back. Stop along the way to plank to gather the 6. Stop again for 22 Single Count Merkins to gather the 6.

The PAX probably thought we were done when we passed the pavilion but mosey past the start and into the parking lot. Since we didn’t finish the 22s, there was time left to finish those out. YHC didn’t want to shortchange Wirenut.

A train passed by so 5 Burpees for the train.

Short mosey back to the start.

22 final Single Count Merkins

YHC shared with the PAX that Mia’s sister, Mallory, has found a purpose even through the hurt and pain. It makes me think of the Jocko podcast where he stresses the need for combat veterans to get involved, find a place to serve, and find your purpose in order to cope with the things in your past. I believe I’m relating this story correctly, but early in 2020, Mia said that her “God Goal” for 2020 was to tell more people about Jesus. Mallory has made it her purpose to honor her sister’s name, keep her legacy alive, and ensure that people hear about the power of Jesus Christ through the life her sister lived. She and her family have established the Mia Stokes Foundation which gives back to causes that Mia was passionate about, and this has allowed for Mia’s God Goal to be magnified. In 2021 alone, they were already able to give back over $44k dollars for those in need. They sell shirts and other gear with phrases that Mia had written in her journals using her handwriting. It’s cool stuff that you should check out (miastokesfoundation.org). YHC then encouraged the PAX to find their purpose and that place where they could serve and let their light Shine On.

Announcements
Lots of relays
Dam to Dam tomorrow
Need a P200 runner
Need a couple of SMR runner (This was nicknamed the “Smokin’ Much Reefer if you think you’re getting me out there”)

Prayer Requests
The Stokes family
Wichita’s mom
Wirenut’s mom
Time Frame’s aunt
Gear Wrench’s great uncle, Bill

Prayer to take us out

I’d been a little anxious about this Q because I wanted to honor Mia in the right way without making it hokey. It all came full circle for me when Pallbearer shared that he had served at Mia’s funeral and what a great work the foundation was doing. I’d never posted with Pallbearer before, but it seemed like it was more than just a coincidence that this was the first time. I’ll leave it at that, and close by saying don’t take a single day for granted. Love others with a reckless abandon and find a way to serve others and give glory to God.

Until next time, Shine On…

Get my drank on

8 total this Thursday at Midoriyama. A couple better than last Thursday. Why is our number on Thursday lower than Tuesday? Is it that the week is wearing on people so they stop posting? Are they posting in the morning? Evaluate why you are posting. Are you posting for yourself or your brother? Just some thoughts from someone that doesn’t matter.

Warmup:

Did some stretch/back work I saw on a runners world tweet. No I do not follow them because I am not a runner. It just showed up in my feed.

The Thang:

Mosey over to the parking lot for some ladders. The rep count on one side of the parking lot ascended 1-10 single digit at a time and on the other side descended from 20 to 0 by 2’s. Round 1 was Merkins and Squats doing a side shuffle in between. Round 2 was burpees and cdd’s with a high knee skip in between. It was supposed to be plank jacks but someone stole my paper hoping I would forget it had burpees on it. We took a slow mosey around the parking lot for recovery. Round 3 was jump lunges and mtn climbers with just a run in between. Mosey back to the turd shack. We set the timer on 1 minute intervals and did several rounds of wall sits and planks.

COT:

Prayer Request-Roundup, Gumby, Slaw as his daughter nears the age of 21,

 

 

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