Month: February 2022 (Page 7 of 12)

On the way to AO on Upper Armstrong round I came across a few PAX getting in some EC.  At least 1 or 2 of them had lights.  You guest it the one with camouflage on was Dr. Suess. When they returned Quiche checked out, but Sargento and Dr. Suess stayed for the beat down.  Clock stuck 5:30 a.m.  Sargento and Dr. Suess took their time joining.

Pledge

Disclaimer

Warmup

15 SSH IC

15 Plank Jack IC

10 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

5 Burpees OYO

Mosey to the back of the school. We did the following exercises moseying in between the rounds from back to front of the school then to the back again.

3 rds

10 Squats

10 Inchworm Merkins

10 Smurf Jacks

10 CDD

5 Burpees

With the blood flowing we moved into the next phase where we partnered up.  On partner ran while the other did the following work

50 Big Boys

100 Overhead claps

150 Merkins

200 Squats

250 Flutter Kicks count  1 leg.

The PAX crushed these exercises. With under 9 minutes left we started on a mosey back toward the start.  Stopped at the front of the school for some Curb Crawls.

The PAX planked on the curb.  We moved Right and we Moved left at the direction of the Q with the occasional Merkin.  Time getting short we moseyed back to the start.

Back at the start, we closed out the post with 4 rounds of Mary.  Time 6:15 a.m.

Annoucements

F3 Gastonia lunch today at 12 pm at JR Cash in Mount Holly.

Prayer request

Name o Rama

I took us out in Prayer.

Thanks for the opportunity to lead this morning.  I have the Q at the Pub tomorrow, so come on out and get some miles in.  SYITG.

5 including myself put in some miles

Some long some short

The days are getting a little longer, so with the Super Bowl Sunday coming up, and this being my first Q in a long time I decided to do some ultimate rules football. The game was fierce, Leppard lost per usual. We celebrated with some Bud Lights and water during COT.

8 men showed on a cold rainy Monday to push the rock at Mt Hollywood.

Warm-Up:

Gravel Pickers, Hillbillies

First exercise called was Jacked Up!!

1. 50 SSH (ic)

2. 40 Seal Jack’s (ic)

3. 30 Plank Jacks (ic)

4. 20 Crossover Jacks (ic)

5. 10 Smurf Jacks (ic)

Mosey to elementary school across the road to the covered bus drop-off.  Routine called here is Walls of Jericho.  Perform 7 exercises, 7 reps each, run a lap, for 7 rounds. Goes like this:

7 Rounds

1. 7 Burpees

2. 7 Big Boys

3. 7 Imperial Walker Squats

4. 7 Hand Release Merkins

5. 7 V-Ups

6. 7 Jump Lunges

7. 7 Mike Tyson’s

Run a lap

Short mosey to wall in front of school.

3 Rounds

10 Dips

10 Derkins

Mosey back to flag. Time for some Route 66.  Called with Mike Tyson’s.  1 Mike Tyson, bear crawl to next line, 2 Mike Tyson’s, bear crawl, 3 Mike Tyson’s, and so on.  Had to Omaha this one. Parking lot had standing water, and with 30 degree temps, flashback of Shelby trip from years past. We finished up to 5, then switched to Bobby Hurley and lunge walk in between lines. Head back to COT. Time!!

Announcements

Prayer Request

Nameorama

Honor to lead you men in the gloom today!!

SA

YHC first Q at Mt Hollywood.  The PAX began to show up.  Out of the dark Red Ribbon appeared as if from

nowhere.

Pledge

Warmup

20 SSH IC

15 LBC IC

10 Merkins IC

15 Gravel Pickers

20 Squats OYO

Moseyed to Ida Rankin Elementary School parking lot. On the way had a Q fail with crossing the street.  I contest the car sped up, so everyone couldn’t cross at the same time.

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes

CDD

Monkey Humpers

Merkins

Mtn Climbers

Once done 5 burpees and mosey two times around parking lot

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes

Squats

Merkins

LBC CDDOnce done 5 burpees and mosey two times around parking lot.

Now that we were back to where we started from we did the following exercises then take two laps around parking lot.

100 Squats

90 LBC

80 Lunges (Count both legs)

70 Merkins

60 Flutters (Count 1 leg)

50 Mtn Climbers

40 SSH

Once two laps were completed headed back to the start for Monkey Humpers and SSH until time 6:15 a.m.

Annoucements

Rice and Beans

Retreat

Prayer Request

Name o rama

I took us out in prayer.

Thank you for the opportunity to lead.  If it wasn’t for this Q, I probably would have stayed in bed.  Thanks for the push.  SYITG

No. Not the movie. About what was expected the morning after the super bowl.

No Huck. No Allen Tate. No Montross. Some things never change.

Had a FNG. Some ran. Some rucked.

Shared Hebrews 3:13, James 1:22-25, and Hebrews 4:12.

Announcements. As previous backblasts.
Prayers. As previous backblasts.

Shout out to Gear wrench for EHing the FNG. And entering his information in the system.

It was a perfect morning to make it a great day at the Gashouse. 8 HIM were there to push the rock and show their knowledge of all things F3 and other letters. This is what happened…

Disclaimer, no FNGs

Pledge of Allegiance

YHC began the questioning with one that we don’t cover too often. What is the mission of F3? The answer was given by past Nantan Stroganoff, “To plant, grow and serve small men’s workout groups for the invigoration of male community leadership.” Past Nantan Whoopee explained that it was originally “for the re-invigoration of male community leadership.” Either way you say it, F3 is obviously more than just a workout, it’s also a leadership organization! With that, the PAX split up and the bootcampers followed YHC away to destinations unknown.

We moseyed up Garrison and ended up in the back of 1st Presbyterian church. YHC asked the PAX how many letters are in the alphabet, with the answer of 26 given by some wise PAX. With that, the Thang was revealed.

The Alphabet!!!

A – American Hammers x20 IC

B- Big Boy Situps x20 OYO

C – CDDs x20 IC

D – Daniel Sons x20 OYO

E – E2K x10 IC each leg (look it up)

Take a lap around the church. Upon return and the 6 arriving, YHC asked for one of the core principles of F3. Someone said it was Open to All Men. That right it is! Mosey, stopping for a few seconds of wall sit and then resuming until we reached the parking lot of Parkwood Baptist where we returned to the regularly scheduled programming.

F – Flutter Kicks x50 IC

G – Goofballs x50 IC

H – Hillbillies x 25 IC

I – Imperial Walkers x25 IC

J – Jingle Balls x25 IC (YHC joked around and called this something silly during the workout but Defib called it correctly)

Take a lap around the church. Upon returning, YHC called for another of the core principles. “Peer led” was the call I think. Mosey across the street to the Grier track and our regularly scheduled programming.

K – Knerkins x20 OYO

L – LBCs x50 IC

M – Monkey Humpers x25 IC

N – Nolan Ryans x10 IC each side

O – Whoopee called something I can’t recall, which we did IC. Then we did Outlaws x10 IC each direction.

Take a lap around the track. Upon returning YHC called for another core principle. “Men only” was the call I think. Mosey back across the street to the library and our regularly scheduled programming.

P – Plank Jacks x25 IC

Q – Quick Step (a Sargento original) x25 IC

R – Rocky Balboas – x25 IC

S – Side Straddle Hops x25 IC

T – Turkish Getups – there was dispute about whether you can use a hand to get up. Because of this dispute, most PAX didn’t do the exercise. Whatevs. Take a lap!

Upon returning, YHC called for another core principle. “Ends in a COT” was given. The final core principle of “Free” was called out as well. Mosey across the street to the museum for the finale of the the beatdown.

U – Up Downs x 1 OYO

V – V-Ups x 10 IC

W – Werkins x20 IC

X – skipped it

Y – skipped it

Z – Zombie walk across the parking lot.

Time! Great job hanging with plenty of mumblechatter to boot!

Announcements: Rice N Beans Tuesday, 2nd F Lunch at JR Cash’s Wednesday, Inaugural HIM retreat next weekend.

Prayer requests: Gumby’s back, T Square, Tube’s brother in law, Living Hope church plant, Tax Break’s family on the loss of his mom

Great group of men out at the original AO this morning. Keep pushing the rock men and remember, Always Be EHing!!!

Some ran, some rucked, and there some EC miles.

The Pledge

COT

Announcements – Rice & Beans on Tuesday, Retreat this coming weekend, 2nd F lunch on Wednesday @ JR Cash in Mt Holly.
Prayer Request

Tesla and M

Sargento’s M

Tiger’s M and step son

Bos’ friend of family with cancer

Breaker’s uncle

YHC closed out in Prayer and then coffee and QSource.

Warm up with seal jacks and toy soldiers, 15xIC, then merkins, Nolan Ryans and plank jacks (10xIC).

The Thang:  Brought a couple new things to share what I’ve seen in other regions.  First is the ski jump from “Churham” (Chapel Hill/Durham)  – drop down to a low squat position on a slow 1-2-3 cadence then jump when Q says “Up.” We did 5 of these.  Next, not really new, was a mash-up of Apollo Ohno’s and Bonnie Blair’s. Should’ve tested that one out myself beforehand.

OK, let’s mosey. But, we’re taking the flag with us (like they do in Chicago as I learned from a visit last fall). High-knees across the bridge to Goat Island Park for an Indian run where the first in line carries the flag and the last man stops for 5 hand-release merkins before catching up to the front. This takes us about 2 laps around the park.

Next stop is the picnic benches for derkins, dips, and step-ups, 10 each.

Carioca back towards the bridge, circle up where the paths intersect.  Merkins, Nolan Ryans, Plank jacks (15xIC) then some ab exercises.

Mosey around the park then back to the picnic benches for derkins, dips, and step-ups, 15 each.

Carioca back towards the bridge, circle up where the paths intersect.  This time, round of Mary.   Bouquet brought up something new with a low plank mountain-climber type of thing that should definitely come back up in the future.  Amidst the groans of the PAX, he even told a decent joke about a Buddhist guy.

Mosey around the park then back to the picnic benches for derkins, dips, and step-ups, 20 each.

Carioca back towards the bridge, circle up where the paths intersect.  Just enough time for a few more exercises, then head back for COT.  Don’t forget the flag; high-knees across the bridge.

Pledge, announcements.

Prayer requests:
BOS’s colleague going through chemo
Tesla

Privileged to lead!

 – Nutria