Month: May 2022 (Page 8 of 12)

3 of F3 Gastonia’s finest ruckers got some work in holding each other’s sacks.  Here’s what I remember:

Tube’s been leading the charge, EHing guys to get back out in the Gloom, and doin a great job of it.  Nobody took the bait this week though, and it was just YHC and Tube at 0530.  Castle Rock rolled in hot, and we skipped a warm up and got after it.

The Thang:

Ruck to the parking lot of the Dollar General and stop and unstrap the rucks for some work:

• 10 x Overhead Presses (IC)
• 10 x Double Crunches (IC)
• Circle up hold your rucks out straight.  YHC put down his ruck, so we had 2 rucks being held, and we just held the rucks in front of us with straight arms, then turned clockwise to pass the ruck to the guy with empty arms.  Complete 10 passes, then flapjack and go counterclockwise for 10 passes.  Let’s call this “Hot Potato” so YHC doesn’t have to describe it over and over again.
• 6 inches (Count down from 30)
• 10 x Squats (IC – Pack on)

Ruck back to Riverwood, and down Plantation Trail to the back entrance to Martha’s.  After passing through the woods to the park, we did it again:

• 10 x Overhead Presses (IC)
• 10 x Double Crunches (IC)
• 10 x Hot Potatoes CW
• 10 x Hot Potatoes CCW
• 6 inches (Count down from 30)
• 10 x Squats (IC – Pack on)

Ruck through the park, up the gravel entrance, and back to the bank besides Snoballs for some Group Work:

• 1 person in the group keeps their pack on and grabs another group member’s pack and rucks around the bank, carrying both however they choose
• 2 of the group members do Wall Sits until the other partner gets back
  • If they have to break the Wall Sit, stop for
  • 10 x Dwight Howards (OYO)
• Each partner takes 1 turn carrying 2 rucks

Wrapping that up, we were close to time, and finished a little more work before heading back to the flag

• 10 x Overhead Presses (IC)
• 10 x Double Crunches (IC)

45 minutes on the nose!

Announcements:

• Memorial Day Murph – The Sandlot @ 0700
• 5/21 – CSAUP

Prayer Requests:

• Turtleman
• PAX Traveling & on IR

Always a good time and good mumblechatter at Diablo.  It really is a fun place to Q.  If you haven’t, you should.

Yabba Dabba Doo

Warmup at the flag.
18ish Seal jacks IC, disclaimer given
18 overhead claps IC
18 toy soldiers IC

A good group of regulars so this didn’t go as planned but we did it anyway. Test on core principles as listed on our website. A wrong answer = 5 burpees for the group. Correct answer = 10 squats for the group. They were solid on the order once it was clear what my instructions were so only 5 burpees and 40 squats.

1. Free of charge
2. Open to all men
3. Outdoors, rain or shine
4. Peer led
5. Ends in COT

No bunker crew so we stuck together.

The thang:
Route 66 hand release merkins.

Mosey to the parking lot behind the station for 11’s – big boys and CDD’s

Mosey to the track through the park and partner up for booya merkins starting at 10 counting down to 1 but needed to Omaha stopping at 5.

Fellowship mosey to old middle school for Dora 100 shoulder taps, 200 calf raises, 300 LBCs. Partner one runs while #2 does the work then switch.

Mosey to The Fighting Yank for a little Mary.

Time!

Announcements:
Lunch May 18th noon at Sammy’s in Dallas.
F3 Dads this summer see posts from Mayor.
CSAUP next Saturday at 0630. Yank will be open at 0700 for those of us that need it.
New F3 shirts are in the works, lookout for them and support.

Prayer requests:
Marathoners running and traveling.
Turtle man
PAX on IR
Huckleberry
EOG tests for kids and teachers giving them.
Growing families Buckshot and Pillager’s M’s and babies.

YHC took us out in prayer.

Pleasure to lead this group, thanks.

Gavel out.

YHC was scrolling though the TeamUp app one evening and noticed that Sargento was listed to Q The Labryinth on the 11th. Funny, I don’t recall signing up for that but I’m also sure that mild mannered site Q Dirt wouldn’t make a mistake so the preparation was on. A totally unique weinke was created for the occasion. Lets Go! This is what happened…

5 HIM showed to make themselves better.

Warmup

Pledge of Allegiance

Mosey down to the gate into Martha’s House. Line up for an Indian Run. Do a few progressions of this until we reach the lower parking area.

Triple Nickel – Do 5 CDD’s and run to the other end to do 5 Lunges each leg. Do this 5 times. Q fail, I didn’t read my weinke correctly and forgot to request a NUR in between. Better luck next time.

Mosey down to between the soccer fields and stop for a couple sequences of Duck & Weave. The PAX lined and duck walked while the rear PAX ran to the front by weaving in between the others. It was great.

Now that we’re down at the lush green and dewey soccer fields, lets put them to use!

The Thang – Four Corners Escalator!!!

Corner 1 – 10 Merkins

Corner 2 – 10 Merkins & 20 Heels to Heaven

Corner 3 – 10 Merkins, 20 H2H & 30 Squats

Corner 4 – 10 Merkins, 20 H2H, 30 Squats & 40 Goofballs

That was wet. That was cold. That was awesome!!! It was so good we (YHC) decided to de-escalate the routine. Even more fun…

Mosey toward the start, stopping on the way for some Dora 123. We only had time for 100 Dips and less than 200 Step Ups before we needed to leave for home base. We made it there just in time and we wrapped with the usual. Thanks for the surprising opportunity to lead today men. Be Prepared!!!

Annoucements: 2nd F lunch next Wednesday at Sammy’s in Dallas, CSAUP the 21st at the Storm

Prayer Requests: Turtleman, Huckleberry, Chad McGhee, Dirt travelling to Detroit and back, end of school tests & exams for kids

Warm up
Mo ROckin Night Clubs, Imperial Walkers, 5Burpees, SSH
Pledge
Mosey to a hill
triple nickel big boys and Merkins.

11’s Mike tyson’s American Hammers

Line Up 10 mountain climbers at each light post back to the beginning.

Stupid circles
10 HR merkins, lap 20 squats 2 laps, 30 ssh 3 laps, 40 raise the roof 4 laps.
Rack em and stack em.

time with about 1 lap left.

Prayer request:
spoken and unspoken
Announcements csaup, 2nd f lunch,

the Bed Pan is Full

Word was sent out from the Site Q that the President of F3 Dark Helmet wouldn’t be joining us today and that a sub was needed. YHC answered the bell. This is what happened…

Gavel planted his Site flag for us to give our Pledge of Allegiance to. Way to be prepared Gavel! We said that pledge.

Warmup of some stuff.

Mosey down and around the parking and drop off areas of the school to arrive at the knobs near the side entrance.

Triple Nickle – Do 5 Derkins, bear crawl to a wall a fur piece away from where you are and do 5 Donkey Kicks. Rinse and repeat 5 times.

Mosey across the lot and up the way to the condemned baseball field area for The Thang!

11’s-

Do 10 Burpees at the top, mosey down to the gate at do 1 Big Boy Sit Up. Flapjack the numbers until it’s 1 Burpee and 10 Big Boys. This took forever and gobbled up  all the available time we had. My weinke still had stuff left on it too! Oh well, next time. By my calculations we ran almost 3 miles today. Thanks for the opportunity to lead.

Prayer requests: Turtleman, Huckleberry, PAX on IR, school ending and kids taking test/exams; praise – Breaker is done paying for college!

Annoucements: 2nd F lunch at Sammy’s in Dallas Wednesday the 18th, CSAUP Saturday the 21st at The Storm (read Roscoe’s preblast for deets)

Moleskin: As always, we need to be prepared for the unexpected. Even though YHC fouund out ahead of time that Dark Helmet wasn’t going to make it and I was able to come up with a workout, we should expect plans to not go as planned. Life has a way of throwing curve balls at you when you least expect it! We must be prepared!!!

Rolled in to a few HIM’s putting in some EC like the main attraction wasn’t going to be enough, but little did they know what was about to go down! We also had some thangs to celebrate: 1: Volts B-day! Happy birthday Volt, we finally figured it out! 2: It was Slaw’s 1,000 post!! Congrats Slaw I was an honored  to Q it! That’s serious dedication and a lot of hard work and early mornings! Way to go! With all that out of the way it was time to Pay the Man!

Started w/ a proper Warm Up:

SSH

Don Q’s

Gravel Pickers

1 Deconstructed Burpee

REAL WORK:

100 Burpee’s in 10 min.

Moseyed to the hill on Sportsman Dr.

11’s – Mike Tyson’s and Row Merkins: count both merkins as 1

Moseyed  to the flag and said the pledge

I noticed the horse arena was occupied so we kept going to the pond with the walking track around it. On the way we heard a train and so like any seasoned Pax would do Sparky said “5 burpee’s for the train” so we stopped and did 5 burpee’s.

At the pond we did:

ESCALATOR

10 Merkins then took a lap

20 Squats then took 2 laps

30 LBC’s

we ran out of time and didn’t get to finish. To finish it was going to be 3 laps after the LBC’s then 40 CDD’s and 4 laps 50 Flutter Kicks and 5 laps

Prayer Request:

Westside’s grandma, Turtleman, Broke, Big Pappy, Huckleberry, all the teacher and staff, our country

Once again, thank you HIM’s for letting me lead!

Wichita out and on to the next one!