Fitness, Fellowship, Faith

Day: August 19, 2022

Sister Act Made It To Belmont

It’s been a while since YHC posted at Tequila Sunrise so I grabbed a Q from Radar and made my way back to by far the worst lit AO in Gashouse. With all the money in Belmont it seems they would put up at least a few lights at the school. PAX rolled in all the way up to 0530 and we ended up with a total of 12. After a warmup followed by a lap around the block we moved on to the Thang.


Sheldon Cooper (with modifications)

10 Burpees, 10 Perfect Form Merkins (thanks to Freight for bringing this exercise to my attention, a hand release merkin with shoulder tap at the top), 10 butt touch Squats (butt has to hit the curb), 10 Big Boys (must touch your shins at the top). Follow it up with a lap around the bus drive then rinse and repeat with 9 reps, 8, 7….all the way to 1.


After another lap around the block we finished up with 5 minutes of Mary. Freddie Mercury’s, Flutters, Nolan Ryan’s, More Burpees and some other stuff until time.



The Cooper is a routine that I despise. It seems like someone (SA) always Q’s it on the hottest, most humid days of the year when the workout is packed with bat flippers and it’s a struggle to keep up with the pack. The reason I called it this morning was to make the point that sometimes we have to do things we don’t like in order to get better. Change is difficult and a lot of times we can’t do it on our own. We need others around us to push us and hold us accountable in all aspects of our lives.



F3 Dad’s at the Yank tomorrow

PT test at Gashouse on 8/27

50 mile relay 9/10

Dad’s skate 9/17

JJ5k 9/24


Prayer Request

BOS and family



Breaker’s uncle

Courtney (pedestrian hit in Cramerton) and the driver

Tesla and family


YHC took us out.

I’m Broke

Quality Group

6 Pax posted at Midoriyama on a sunny but somewhat dryer Thursday. I realized about half way there that I left my weinke at home. It was to be a continuation of something we didn’t finish from my last Q. We gave it  a try anyway. Somethings I remembered and some things I just made up on the fly. We did try what one nation Pax called the perfect merkin. It eliminated the short pump so many of you are used too. Hand release at the bottom and shoulder taps at the top. Slaw said it eliminates the neckie too.

So for the group there, it was full of seniority. All with years of F3 under their belt. 3 past nantans, 3 family members(we got real close to hearing about relations with a couple of twin’s sister). I hate it for them. I even cringe a little when it happens but it’s also pretty funny. It’s like seeing something gross on tv that makes you gag a little but you can’t stop watching it. It’s been great having Ass Pump back out some. He’s a fun guy to hang out with. Mainly because he’s willing to do most anything. Like try to get back into skateboarding in his mid 40’s because his preacher does it. Yup you read that right. His preacher is the same age by the way. If you see him ask to see the video footage of him skating(or not so much) into his garage. Leppard was back from his trip to Denver. He went out for his new job to a mattress convention. It sounds like the mattress business is doing pretty good! FYI there is a $9,000 mattress coming out with a pocket in it that will blow you mind! Slaw kept accusing him of getting into the weed while he was out there. He denied it but sang Rocky Mtn High the entire workout. As his partner it would explain his delay in responses like walking back to me while I held the block. He was moving super slow but kept yelling I’m going as fast as I can! The most interesting part about all of that is he just went to Denver, NC.



Announcements-F3 dads at the yank this saturday, 9/10 CSAUP(allegedly), 9/17 skate with Mayor(couples I think), 9/24 JJ5K

Prayer Request-Bos and his family during this time of loss

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