Fitness, Fellowship, Faith

Day: July 22, 2022

Stogie’s Down Town VQ

Warm Up:
20 Side Straddle Hops in Cadence
15 Gravel Pickers
10 Mountain Man Poopers

20 Moroccan Nightclubs in Cadence
10 Forward Arm Circles
10 Backward Arm Circles


Tha Thang:
Mosey to bridge… Squirrel Walk/Crawl
– 2 Burpees or Flying Squirrels and then bear crawl forward 5 movements  and then 2 squats  – repeat to the end of the bridge!

Mosey across the road and down to the lower parking lot behind the police station.

Partner up – Dora
100 – CDDs
200 – Hillbilly Squats
300 – LBCs – Count one side

Partner 2 runs up the stairs and does 5 Flying Sqirrels or Burpees and then runs back down the stairs to partner.

We omaha’d this after the squats because it was taking too long and I had other stuff planned.

Split up and line up at the bottom of the stairs.
– Invisible, meaningless bonus points to half of the Pax who decided on their own to do this because I thought with only 8 Pax we’d be fine with one line, but was wrong. I originally had down to split up, but didn’t call that out. Splitting up the group actually worked out pretty perfectly. Thanks men!

10 Calf Raises each step…
20 Squats at the bottom, landings, and top of the steps.

Mosey back toward the pavillion.

Mosey straight down to Main Street…

Turn right and mosey toward south street… stop and do a burpee at each light post, increasing by one each time.

Cool Down:
Fellowship Mosey back to the Pavilion for some Football line drills around the pavilion (run straight, karaoke sideways, NUR down, and then run back to start) – two laps

20 LBCs – in cadence
20 Flutters – in cadence
20 Penguins – in cadence

This was my 6th Q in a row. I started Sunday and Q’d at 5 different AOs, even hijacked someone’s Q (still were supposed to show up Sparky, but thanks for giving me your Q). Looking at my Garmin app today actually marks 12 days in a row working out. The stupidity of Qing 6 days in a row was at least intentional. It’s probably good I didn’t realize the no rest day for almost 2 weeks straight or I may not have Q’d one of these days and broke the streak.

Firstly thanks to the good Lord that I didn’t hurt myself (aside from some body soreness and blistered toes (thanks for the info and help with those Freight)). But I want to thank all the guys who helped push me and support me through the week. Even this morning, I was being pushed through my own Q (which is great).

This is the reason I Q! I tend to push myself more when I Q because I am the one leading the workout and have to keep up more, or try to be out front more, in order to lead effectively. I also have heard that you’re supposed to call exercises you hate the most when you Q in order to push yourself (and the Pax) even more. I feel like I did that this week.

The other reason I thought to do this is because I have not been the most consistent in the 3 years I have been part of the F3 Nation. I don’t Q very much during the school year from catching too much crap about leaving early to get my kids ready for school. I feel like I have my moments, and let’s just say this was one of them. This is something I have been trying to work on this year, more consistency. Sure, I was consistently posting Tuesday, Thursday, Saturday… but that was it. So, I started posting those same days, but going to the gym Monday, Wednesday, Friday as well. I am still, often, the six at a lot of the workouts and that’s just how it is until it’s not.

So, I don’t know that anyone has Q’d six days in a row during the same week. It’s awesome if they have, but, seriously…  if me (the six) can do it… anyone can.


– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am – THAT’s TOMORROW
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Prayer Requests:
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Really, pray for all the folks dealing with Cancer and their families
– Pax on IR
– Tesla’s Family
– Gastonia Police Department and Police Officers everywhere
– Mayor’s Gate Guard at work passed away – pray for that family
– Easy Rider’s Family

No more blocks

10 for a hot Thursday at Midoriyama ready to push the block I mean rock. No I mean block. We’ve been doing these a lot lately and well let’s just keep it going.


Blah blah it’s 90+ deg

The Thang:

Partner up and one gets a block. Meet in the parking lot. One partner will do an exercise with the block while the other runs to the far side to do 5 reps of another exercise. Switch and rinse and repeat for 3 rounds then I’ll give you another set of exercises. Some of these come from my sandbag workouts I do so we just subbed in the block.


Block situp/Tiger squat

Thruster/Rocky Balboa ic

Shoulder to shoulder/lunge

Leg levers/ SSH

Bear hug squat/diamond merkin

High pulls/corkscrew ic

High knees with block overhead/offset merkin(one hand on the curb)

I had a lot more on the paper but we ran out of time. I was asked to take a break on the blocks for a while. We will get them next time!



Announcements-F3 Dads at Gashouse this weekend, Tubing Green River next Saturday 7/30

Prayer Request-Blart took us out


See Mount Hollywood

Small crew for The Goat but we worked hard to get better. Started with the disclaimer and pledge and got going with a mosey up to the church parking lot.

SSH, hammies, toe touches and then some calf raises as a certain person in my life said my calves looked small

The Thing: Set 1 – 25 Plank Jacks, 30 shoulder taps, 30 lunges, 50 flutters, crab walk down and bear crawl back

Set 2 – 30 mountain climbers, 15 burpees, 25 monkey humpers, 30 dollys, broad jump burpee 10 jumps

Set 3 – 25 start jumps, 15 mountain climber merkins, 25 squats, 25 big boys, sprint to other side of lot then 10 burpees

Calf raises then mosey back to down for round two of the same.


Announcements: F3 Dads at Gashouse on July 23, Still spots for F3 Dads camp August 19-21, Blood Drive August 10 at the same spot as before

Prayer – Tesla and his family

Until next time

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