Fitness, Fellowship, Faith

Day: April 18, 2022

Once Upon a Storm in Mt Hollywood

With the rain coming down Freon showed up, then CPAP, and finally Dr. Seuss.  Clock struck 5:30 a.m. We drove down to the elementary school to use their awning for a rainy day beat down.

Disclaimer

We did not have a flag, so we did not complete the pledge.

Warm up

20 SSH IC

10 Gravel Pickers IC

15 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

We used the walk way under the awning to mosey down to school entrance to start then moseyed back and forth completing the following sets.

Round 1

30 SSH

20 Squats

10 Merkins

Mosey

Round 2

30 Mtn Climbers

20 Lunges

10 Merkins

Mosey

Round 3

30 Pulsing Squats

20 Burpees

10 Merkins

Mosey

Round 4

30 Freddie Mercuries

20 Plank Jacks

10 Merkins

Mosey

Round 5

1 min Wall Sit

20 Hip Slappers

10 Dirty Hookups

1 min Wall Sit

We rinsed and repeated these exercises however we replaced Burpees with CDD.

Next we did a route 66 with Shoulder Taps and Lunge Walk to the next column. With time running low we went 10 feet back to the start for some core work

25 Reps of

American Hammers

Flutters 4 ct

Reverse Crunch

Plank with a dip

LBC

Scissors

We planked for the remaining minute.  Time 6:15 am.

Announcements

Prayer request

Nameorama

I took us out in prayer,

Thanks for showing up guys.  I would have definitely drove back to the house without putting in the work.  Thanks for the opportunity to lead.  SYITG

 

 

 

Bunker Boys

So YHC had the default Q the week before but today I was LEGIT…on the Q schedule to lead the running free beatdown.

After the “Honorable” Mayor led the warmup for the combined Yank/Bunker PAX, two PAX accompanied YHC to the bunker to start getting swole.  Shortly after we started, J2C (Jump to Conclusions) joined us.  We had Breaker Breaker, Kaepernick, J2C and YHC.

We cranked up some tunes and did a four part station a few times with KB swings, Sandbag power clean, overhead dumbbell press, and bent rows.  We did several rounds of this and walked off the recovery.

We lunged, squatted, merkined, Fluttered, farmer carried, planked, sat by the wall, wall marched, air pressed, reverse smurf lunged, burpeed, protractored, Homer and Marged, etc.  The Yank goobers emerged and gave us about 20 monkey humpers so we returned the favor with ten four count Degeneration X pelvic thrusters in their direction.  With a few minutes left on the clock, we did 5 burpees each in a rotating fashion and then switched to one at at time until we concluded the workout with 100 total.  We policed up the coupons and headed back to the Yank statue for COT where Mayor was making fine points to the PAX.  We tried to EH a runner that stopped by at the COT but he ran off and said he was from Oklahoma.  (He sure ran a long way.)

The Mayor covered the announcements in his BB but we are praying for Turtleman and for Gump and his family and also for each other.

Don’t be soft but rely on your brothers.  We are here for you.

Roscoe

It rained a little

Haven’t Q’d in over a year.  Flintstone twisted my arm, and here It is a rainy Monday morning!

Short and sweet:

Disclaimer

3 pax with 3 blocks to the bank drive through.  Warm up of imperial walkers, low slow squats, merkins, Whoopies favorite, grass pickers, and then a lap around the building.

We did an assortment of Curls with the blocks, chest presses, deconstructed burpees, flutters, lbc’s, hammers, laps around the bank, rinse (literally) and repeat.  A truck almost got hit by Nutria, and Folgers and I found out we have a lot in common.

No flag to pledge to, so played the star spangled banner on youtube on my phone as our tribute.  Short prayer and announcements.

Whoopie and  Rosco were Rucking around somewhere in the park and meandered up just as we finished up.

The end.

Persevere

Since Bubba was touring his home state of PA (you owe me a candy bar from Hershey), I got to Sub-Q for him on Easter morning as 7 pax did run/ruck followed by a discussion on Whetstone and Shieldlock.

YHC got a good EC fellowship run with Freight as he did his best to get us lost (impossible for him) , followed by a ruck/walk with Freight and Broke.

Breaker (despite throwing up) ran with Pockets. After Pockets left, Breaker pushed through and ran more.

Pilgrims’ Progress and Tesla did a ruck.

Termite joined us for our Q Source discussion of Whetstone and Shieldlock.

Announcements:

F2 Lunch at Ray Nathans this Thursday, 4/21

Honey Hunter’s Baseball game this Sunday

Young Life Golf Tournament in the planning stages: sponsor or get a team together

Prayer Requests:

Huck

Tesla

Tesla’s friend Max as he goes through chemo

Turtleman

Gump and family

Broke’s MRI this Friday

Pax on IR

“God’s truth is truly transforming! Many of God’s promises do not depend on our character but on His faithfulness.” Warren Weirsbe

Thanks for coming out!

Seuss

Cigarette Butts

12 men stayed after Gashouse on Saturday for the Adopt a Street cleanup. Our area runs from S Clara st to S Church st on Garrison blvd. That is the area around Lineberger park. All in all it went pretty well. In total it only took us about an hour. Many hands make light work! Nothing to crazy was found. A piece of a bomb, Broke found a gum box with several dollars worth of change. Sargento found what appeared to be someones stash of PB & J’s. We would have left them but the ants found them first so we cleaned them up. There was a lot of cigarette butts. I mean a lot. As a former smoker I am guilty of tossing these out of the window so I guess it’s only right I go out and clean them up. Thanks again to the men that volunteered! Round two will be in 2 months.

WORDLE

10 men showed at Gashouse for the bootcamp portion of the AO on Saturday. As usual EC was done. The Nantan even put in 10!

Warmup:

We did some stuff then we headed over to the library parking lot.

The Thang:

Borrowed from a workout I saw Carpex do(so if you complained then you must be saying you’re a wussy compared to those guys). The word wussy spelled slightly different may or may not have been used several times during this workout because sometimes a man just needs to be told. Not to beat him down but to lift him up. Look at it as a motivator.

Broad jump 2 parking spaces and do the following exercises.

10-burpees

10-Bonnie Blairs

10-WWII’s

Do this 2 more sets then bear crawl back to the start(6 parking spaces)

That’s 1 round. Do 5 rounds. We made it through about 4 and we were 30 minutes in so I switched it up to do some Wordle.

If you haven’t played wordle it a word game where you try to figure out what the 5 letter word is for the day. Your first guess is just that, a guess. It then tells you if any of the letters are in the correct spot or if they are in the word just in the wrong spot. Easy enough but surprisingly difficult sometimes. The group had an advantage as they could all help each other. I’m not sure who came up with this as a workout. I saw someone in the nation put it out a week or so ago. So for each letter that was correct and in the correct spot we would do 10 reps of an exercise. For each one that was correct and in the wrong spot we would do 20 reps. For each one that was wrong we would do 30 reps. The first word was ALIVE and they guessed it on the fourth try. Well Uptown Girl pulled this one out. Everyone else was stumped. We ran low on time and only made it through 2 guesses on the second word. It was kind of funny because we were approaching Easter Sunday and the first word being alive lead everyone to think it was a theme. So they kept guessing words that went in that direction. It was STEAL 🙂 Anyway it went pretty good. It’s a little much to keep up with for my taste but still not as difficult as a Short Sale Q.

COT:

Pledge-per the Nantan’s command

Announcement-Baseball tickets, I’ll be honest I don’t remember

Prayer Request-My memory( I seem to be forgetting a lot lately)

 

© 2023 F3 Gastonia

Theme by Anders NorenUp ↑