Fitness, Fellowship, Faith

Day: July 19, 2022

Hug it Out

Fill in Q. That’s what we do, especially after YHC missed one last week. There were 7 PAX who counted off at the beginning of our workout. There were others out there somewhere but we had to get after it on the property. This is what happened…

Disclaimer then Pledge of Allegiance

Warmup of Don Quixotes x14. Right from the start a couple PAX wanted to dispute the number that I know I called. That guy was sent on a sprint for arguing. Back to the warmup. Done with that.

Mosey over to the big raised speed hump between the school building and the football stadium for The Thang

Four Corners Escalator

Round 1

  • Corner 1 – 10 Dying Cockroaches
  • Corner 2 – 10 DC & 20 LBCs
  • Corner 3 – 10 DC, 20 LBC & 30 Hillbillies
  • Corner 4 – 10 DC, 20 LBC, 30 Hillbillies & 40 Freddy Mercurys

From there we moseyed the long way around the practice soccer field to the original start.

Round 2

  • Corner 1 – 10 Lunges each leg
  • Corner 2 – 10 Lunges & 20 Squats
  • Corner 3 – 10 lunges, 20 squats & 30 Calf Raises (an ode to Dirt)
  • Corner 4 – 10 lunges, 20 squats, 30 calf raises & 40 Step Ups each leg on the knobs

We did another long mosey around the practice field and back to the original start.

Round 3

  • Corner 1 – 10 Merkins
  • Corner 2 – 10 merkins & 20 CDDs
  • Corner 3 – 10 merkins, 20 CDDs & 30 Shoulder Taps each arm (that sucked)
  • it was between these corners that one of the PAX fell behind and was feeling neglected. We leave no man behind so YHC gave him a hug of consolation.
  • Corner 4 – 10 merkins, 20 CDDs, 30 Shoulder taps and 40 Dips on the knobs

No mosey this time.

Round 4

  • Corner 1 – 10 Butt Kickers each leg
  • Corner 2 – 10 BK and 20 SSH
  • Corner 3 – 10 BK, 20 SSH and 30 Goofballs
  • again that certain PAX fell behind and it was mentioned so YHC gave another heartfelt hug to console this weary HIM.
  • Corner 4 – 10 BK, 20 SSH, 30 goofballs and 40 Seal Jacks

We moseyed back to the start just in time to do 14 or so Imperial Walkers IC. Time, thanks for reaching of for the assist Tiger. Aye!

Announcements: 2nd F lunch Wednesday, F3 Dads Saturday at Gashouse, family tubing 7/30

Prayer requests: Turtleman, Huckleberry, Go Green Go from Shelby’s M having pregnancy difficulty, all the PAX with pregnant Ms.


2 Pax posted at Members Only Sunday morning. Tesla showed up for Q Source. Been a little light the last 2 weeks. I hope its due to vacation. The Nantan ran with EC added in. I rucked down some streets I’ve never been on(title of the BB). It looks like I’ll be moving back to Dallas in about a month so I hope turn out will keep up so that this AO can remain open. Sunday mornings with Q source is my favorite day for a post. I hope others will see how special that can be. I will be looking for a site Q to take over for me.

New Route?

YHC got to the AO for some EC stretching. Hope it helps. We should all stretch more I guess. This is what happened…

Pledge of Allegiance

New route to the Pelican’s Snoballs and back. Actually it wasn’t new, we just haven’t run it in quite a while, at least when I’ve posted at this fine establishment. Everyone agreed the run sucked. The company was great. Thanks for the push men!

Drink are on me!!!

Should we rename Gastone’s hill?

Having done some EC with EZ Rider, YHC almost skipped the warmup, but we did a little.

From there we mosey’d toward Gastone’s hill.  Stopping every 3rd light for either merkins or squats (x5)

Upon arriving at Gastone’s hill partner up.

partner 1 plank

partner 2 up 2 mailboxes and 5 merkins.  partner1 catches up and then collectively they fall back 1 mailbox.

Then we did an ab exercise.

Back down.

Then backup stopping at every mailbox doing an EZ Rider called exercise.

Then another ab exercise.

Back down to the 1st cross street.

Sprint 2 to 2nd mailbox and then mosey the rest.  Reversed on the way back.

Mosey to the next cross street.

Skipping and Nurring.

On down to the parking lot.

Ab Exercise.

Back toward home, again stopping at every 3rd light for squats/merkins.


Announcements were made.

Prayer Requests were mentioned.


YHC took us out.


Watts Up Powering down.

JV Workout at Folsom

The Warm Up:

25 Side Straddle Hops – in cadence
10 Gravel pickers – in cadence
15 Imperial Walkers – in cadence
10 Stogie-fied Gas Pumps

The Thang:

Walking Rockettes (walking toe touches) to the tennis courts (we Omaha’d near the opening to the court’s parking lot and moseyed the rest of the way).

Dynamic Stretches on the Tennis Courts:
– Skips with high knees down and karaoke back
– Goose Steps down and karaoke back
– High Knees down and NUR back

10 Merkins
20 Stogie-fied Mike Tysons (Mike Tyson without the merkin – horizontal squat to a plank)
30 Mountain Climbers
40 Calf Raises

(4 laps) of In and Out:
Speed Walk the straight a-ways and then sprint through the curves (or corners in this case).

Nobody planked for the Six, so we did 5 Burpees…

Pair up!

Tortise and the Hare with Zombie Walk (two lung walks and a squat) and 2 burpees – one Pax Zombie Walks while other Pax does 2 burpees. The Burpee-er then run to catch the walker and they swap. We did this the perimeter of the tennis courts.

Head back to COT for Mary which ended with 5 Burpees – just because.

– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River

Prayer Requests:
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Sparky MRI
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family

I appreciate ya’ll allowing me to lead.

Spiderman Drop In

YHC arrived with UHaul and Spiderman onsite and Tube arriving shortly thereafter.  Spiderman related he had PT the previous day and could not lead.  Leaving a weinke and the flag, he exits stage left.

Two or Three exercises in to his weinke, we modify to a round-robin Q.

Stuff was called incorporating all parts of the body, plus some movement.

Same ole July announcements (Lunch Tomorrow, Dad’s Sat, Tubing 30th) and Blood Drive on 10-Aug.

Prayer Requests were mentioned.

YHC took us out.

Watts Up Powering Down

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