Fitness, Fellowship, Faith

Day: August 21, 2022

Site Q Swap 1.0 the Test Phase

A few weeks ago Whoopee posted about doing a Site Q swap with someone in the Dallas area. It seemed he was wanting to Grab himself a glimpse of God’s country and I jumped on board quickly as I’ve been looking to visit another AO myself. Thanks Whoopee for this opportunity.

As I arrive I quickly see a lot of eager faces. No FNGs so we get at it. This W/O is going to be somewhere around 1500 reps total. Quickly we hit up The Pledge and the warmup went as follows.

  • 20 MNC IC
  • 20 Gravel Pickers IC
  • 20 Imperial Walkers IC
  • 20 Don Qs IC
  • Right Runner Lunge Stretches
  • Left Runner Lunge Stretches
  • 25 SSH IC / 5 Burpees OYO
  • 20 SSH IC / 4 Burpees OYO
  • 15 SSH IC / 3 Burpees  OYO
  • 10 SSH IC / 2 Burpees OYO
  • 05 SSH IC / 1 Burpee OYO

We say good buy to Pain Lab guys as they head to do their thang and we go to do ours.

Let’s Mosey we stop at the Nature Trail Entrance for some Munkey Humpers until a vehicle passed. We got @20 IC. We mosey on stopping at the Business Park. Now the work begins.

125 Total Reps on Top and Bottom of Hill. Merkins/LBCs on bottom Squats/Mountain Climbers count right leg on top. Rounds went like this.

  • Round 1 – 100/25 Merkins/LBCs 100/25 Squats/Mountain Climbers
  • Round 2 – 75/50 same exercises
  • Round 3 – 50/75 same exercises
  • Round 4 – 25/100 you guessed it same exercises

Well that killed about all of us except Dfib that dude lapped us he is a beast. One of us left some reps out there on the deck due to complete shoulder failure. As this was unacceptable to me and the whole group I hope we all headed back to the bottom we recovered quickly and then picked up the last few Merkins that were needed to complete the 1000 reps for this portion of the WOD.

Heading back to the flag we stop once again at the entrance to the nature trail this time for some Hillbillies 20 IC. Let’s mosey on down the nature trail back to the flag and catch up with the Pain Lab crew for a Finisher Round with Partners and Sand Bags. One man works one rests.

  • Round 1 – 2×20 Reps Curls
  • Round 2 – 2×20 Reps OHP
  • Round 3 – 2×20 Reps Rows
  • Round 4 – 2×20 Reps Tricep Ext

We finish things off with a full round of Mary,


2.5 miles and @1500 hard earned reps you guys killed it out there today.

COT, Prayers, Announcements

I feel this Site Q Swap idea was a great success and would love to do this again sometime.  If you are a Saturday Site Q and would like to do a Site Q Swap sometime give me a shout we’ll make it happen. Thanks Guys for the hard work and the max effort out there today.



There’s a first time for everything

A lucky number 7 PAX rolled into the gloom for a Thursday beatdown. This is what happened…

Semi disclaimer for the first time AO attendee, Easy Rider. Welcome to Goat Island!

Warmup – Don Quixote’s

Pledge of Allegiance

Mosey around the corner and up the stairs to the secret parking lot and partner up for some Dora 1,2,3. Partner 1 does the exercise while partner 2 runs around the building. The exercises were 100 Shoulder Taps (count right shoulder only), 200 High Knees (count right knee only), 300 Freddie Mercury’s (count right leg only).

Fellowship mosey, stopping in the railroad tunnel for some Australian mountain climbers. Keep moseying down to the cage. Oh no, it’s locked! Hang around the parking lot for a little Bear Crawl Ring of Fire! Circle up and bearcrawl in a circle until YHC called for the stop. Hold plank and one PAX at at time we do 10 merkins, then the next, then the next until everyone does their 10 merkins. Back to bearcrawling in a circle for a bit longer and then we’re done.

Head back toward downtown, stopping for more action under the railroad bridge, then regroup at the bridge by the river for The Thang.

Suicide 11’s – inaugural run!

It’s like 11’s except on one end of the bridge, do Big Boy situps as usual, but instead of running to the other end, the PAX would go halfway across, head back to the start and then go the full distance. At the other end we did Jump Squats. We got about 2/3’s of the way through this routine before time was up. This packed tons of cardio for the fellas which was great, just wish we could’ve finished up.

Mosey back to the start for a little ab work to go the full time and then we’re done. Thanks for the opportunity to lead men, let’s do it again soon!

Announcements- PT Test 8/27, 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24

Prayer requests- BOS’s family on the passing of his dad, Huck, Tesla’s family, Turtleman, Medicine Woman’s family, Big Pappy’s family, kids and teachers going back to school

F3 Dads at The Yank

With several dads and 2.0s at F3 Dads Camp, the crowd was a little lighter than what we’ve seen at the F3 Dads workouts this summer.  But everyone that showed up was ready for some fun!

We moseyed to the track behind the old middle school.  Nutria gave an introduction where he made the 2.0s explain what the 3 F’s stand for.  We then did a warm up consisting of SSHs, Merkins and Goofballs IC.

Norwood then asked who liked to play tag.  All of the 2.0s raised their hands.  We did a version of tag that had the 2.0s being “it” and the dads being chased.  Once a dad was tagged they had to do merkins until all of the dads were tagged.  Rinse and repeat but now the dads had to do squats until everyone was tagged.  One more time and this time the dads had to do SSHs.

Now it was the dads turn to be ”it”!  We chased the 2.0s all over and when tagged they had to do merkins, squats and SSHs.  Some of those guys are quick!

Next up was “Family Merkins”.  The 2.0s loved this!  The dads had to do all of the work while the dads did merkins with a 2.0 on their backs.  The first round was pick your lightest 2.0.  The next round was pick your heaviest 2.0.  The last round was have all of your 2.0s on your back.  Nutria showed his incredible strength with all 6 of his 2.0s!

Then we did some dads vs kids races!  The loser had to do 5 merkins.  Four rounds total.  They went like this:
– First round – kids run across the field, dads bear crawl
– Second round – kids run across the field, dads nur
– Third round – kids bear crawl across the field, dads lunge walk
– Fourth round – kids nur across the field, dads run (finally we beat them!)

Now we teamed up with our 2.0s and did some family relay races.  There were six dads, so we broke up into two teams.  As a family you would spin around 10 times, run to the other side of the field and tag the next family.  Each family went twice.  Next round was a family wheel barrel race.  Again every family had to go twice.

We moseyed over to the hill for “Kid Carry”.  Dads carried the 2.0s up the hill.  Kids then had to do 5 merkins and 10 SSHs.  Dads had to do that for each 2.0.  Poor Nutria took the longest … but did get the best workout.

Then we had a big game of rock, paper, scissors (NOT paper, rock, scissors).  You would go around to anyone you decided to choose as an opponent and challenge them.  The loser had to do a burpee.

Our last activity was “Kid Tricks”.  The kids would volunteer to go in the middle of the circle and either tell a joke or do a trick.  If the kid did a good job, their dad had to run!

Mosey back close to The Yank.





Always a lot of fun to bring the 2.0s out!

Yo Mammon! (Crossroads 8/7/2022)

Twelve PAX showed for a much cooler yet foggy ride / run at Crossroads.  Since I’m late on this one that’s about all I remember except for Broke jamming his pedal on his leg climbing North Street hill.

Annoucements:  Blood Drive 8/10 , Freight moving 8/13,  F3 Dads @ Camp Thunderbird & The Yank 8/20, PT Test @ Gashouse 8/27, CSAUP 50 Mile Relay 9/10, Skating with Mayor 9/17, JJ5k 9/24, 2nd F Lunch TBD 9/28

Prayer Requests:  Round Up’s Grandmother (Stroke), Wirenut family & friends at work, Big Pappy’s family, Sarlacc’s daughter

Lawrence Joel

This morning we honored Lawrence Joel.  He was a medal of honor winner for is unarmed actions in the Vietnam War were he saved multiple lives at the risk of his own.

See the source image



For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty. Sp6c. Joel demonstrated indomitable courage, determination, and professional skill when a numerically superior and well-concealed Viet Cong element launched a vicious attack which wounded or killed nearly every man in the lead squad of the company. After treating the men wounded by the initial burst of gunfire, he bravely moved forward to assist others who were wounded while proceeding to their objective. While moving from man to man, he was struck in the right leg by machine-gun fire. Although painfully wounded his desire to aid his fellow soldiers transcended all personal feeling. He bandaged his own wound and self-administered morphine to deaden the pain enabling him to continue his dangerous undertaking. Through this period of time, he constantly shouted words of encouragement to all around him. Then, completely ignoring the warnings of others and his pain, he continued his search for wounded, exposing himself to hostile fire; and, as the bullets dug up the dirt around him, he held plasma bottles high while kneeling completely engrossed in his lifesaving mission. Then, after being struck a second time and with a bullet lodged in his thigh, he dragged himself over the battlefield and succeeded in treating 13 more men before his medical supplies ran out. Displaying resourcefulness, he saved the life of one man by placing a plastic bag over a severe chest wound to congeal the blood. As one of the platoons pursued the Viet Cong, an insurgent force in concealed positions opened fire on the platoon and wounded many more soldiers. With a new stock of medical supplies, Sp6c. Joel again shouted words of encouragement as he crawled through an intense hail of gunfire to the wounded men. After the 24-hour battle subsided and the Viet Cong dead numbered 410, snipers continued to harass the company. Throughout the long battle, Sp6c. Joel never lost sight of his mission as a medical aidman and continued to comfort and treat the wounded until his own evacuation was ordered. His meticulous attention to duty saved a large number of lives and his unselfish, daring example under most adverse conditions was an inspiration to all. Sp6c. Joel’s profound concern for his fellow soldiers, at the risk of his life above and beyond the call of duty, are in the highest traditions of the U.S. Army and reflect great credit upon himself and the Armed Forces of his country.


The Thang

First, we took a short mosey over to the  amphitheater. We knocked out 3 set Australian Mountain Climbers, CDD’s, Rocky Balboa’s, and Big Boys. The numerology was based on Mr. Joel’s biography growing up in Winston Salem, NC and Unit in the Army

Next we took a mosey to the hill and bear crawled up and down for a few sets doing LBC’s and Merkins on the top and bottom of the hill.

Then we moseyed over to the tennis courts and broke off into 3 groups of ~4. One PAX would lie in between each tennis court.  The last PAX would simulate Mr. Joel and do 20 squats, mosey to the next court, pick up the PAX, and to 20 squats with PAX until all PAX were picked up. While the PAX were waiting to be pick up they completed the following.

  • 1st set LBC’s
  • 2nd set Flutters
  • 3rd set Merkins
  • 4rd  set Big Boys

Lastly, we took a short Mosey to the parking lot. We then lunged walked to the light pole, did 20 squats, mosey to the next light pole, did 20 squats, lunged walked to the next light pole and so on until we reach the flag and that was time.

Our legs were hurting but nothing like the HIM Lawrence Joel, a humble man, who said before receiving his honor – ““I just wish I could have done more. I never say that I deserved the medal. That’s just not for me to say. It was just my job.”

If you are interested in learning more about Lawrence Joel – Lawrence Joel MoH – YouTube (6:30)

Prayer Request

  • Huckleberry
  • Turtleman
  • Striper and Family
  • Boss and Family
  • Sarlacc and Family
  • Wirenut and Family
  • All Prayers spoken and unspoken


Big Pappy



Lightning Free

The storms broke up right at 0630 so YHC and Dr. Seuss took off on a fellowship ruck. Tiger and Tesla joined for a QSource discussion on Articulation.


PT test next Sat. at Gashouse

50 mile relay 9/10

IPC in Sept

Dads Skate 9/17

JJ5k 9/24


Prayer Request

BOS and family

Tesla and family

Tiger and family




Dr. Seuss took us out

I’m Broke

Prison Break 8/17

It was great to see a good crowd at Prison Break.  There were lots of HIM’s getting work in on a beautiful Wednesday morning.

Some ran and some rucked, all got better.

Prayer Request

  • Huck
  • Turtleman
  • Montross and Family
  • Wirenut and Family
  • Boss and Family
  • Striper and Family
  • Kids going back to school

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