Let’s roll
Pledge
Warm up
Off to Gastone’s Hill
We ran, nurred, LBC’s, Merkins, Flutters, SSH, ETC – should have been there
Announcements
Many Prayer request
Prayed use out
EZ out!!
Month: August 2022 (Page 11 of 12)
The gloom was a little muggier than the day before but that didn’t change the fact that there were rocks to be pushed this day. This is what happened…
Pledge of Allegiance
No disclaimer, all veteran pushers here.
Warm Up, stuff
Mosey into the street, being careful not to get run over by cars. We ended up at the track in front of the bleachers for The Thang
The Wolfpack Grinder – rarely seen outside of its usual Saturday location!
20 Prayer Squats IC & 20 Merkins OYO – 1/2 lap
20 Prayer Sqauts IC & 20 Mountain Climbers OYO – 1/2 lap
20 Prayer Squats IC & 20 Merkins OYO – 1/2 lap
20 Prayer Squats IC & 20 Mountain Climbers OYO – 1/2 lap
Countoff
20 Monkey Humpers IC & 40 LBCs OYO – 1/2 lap
20 Monkey Humpers IC & 20 Plank Jacks OYO – 1/2 lap
20 Monkey Humpers IC & 40 LBCs OYO – 1/2 lap
20 Monkey Humpers IC & 20 Mountain Climbers OYO, scratch that, I messed up, supposed to be Plank Jacks – 1/2 lap
Countoff and talking
20 SSH IC & 20 Dips OYO – 1/2 lap
20 SSH IC & 10 Lunges each leg – 1/2 lap
20 SSH IC & 20 Dips OYO – 1/2 lap
20 SSH IC & 10 Lunges each leg -1/2 lap
In rolls Flintstone from a training run. He kept his distance.
Mosey from here to the front of the school for some Maryorama. We did Dying Cockroaches, Heels to Heaven, American Hammers, Freddy Mercurys, Nolan Ryans and a plank. Time!
Thanks for the push this morning men, we’re all better for having posted!
Annoucements – CSAUP at Freight’s 8/13, F3 Dads 8/20, Skating lessons with Mayor 9/20?, 50 mile in September
Prayer requests – Huck, Tesla
4 ran and 1 rucked at the Pub today. We all wore yellow as we ran from Parkwood and back.. a route I haven’t taken in quite awhile.
Pledge
Announcements:
Blood Drive 8/10
Freight’s moving day 8/13
F3 Dads at Yank 8/20
Dads Skate 9/17
JJ5k 9/24
Prayer Request:
Huck
Word:
Give ear to my prayer, O God, and hide not yourself from my plea for mercy! Cast your burden on the Lord, and he will sustain you; he will never permit the righteous to be moved. Psalm 55:1, 22 ESV
“Failure need never be final. Those words have often echoed in my mind. I have shared Peter’s immaturity, his misunderstanding, his lack of knowledge, his failure in courage. You have too. But these failures need never be final if Peter’s Savior is our Savior too.” Sinclair Ferguson
YHC took us out, Nice work, guys!
Seuss
Last week, I stumbled upon Huck’s VQ from May 17, 2016. As I read through it, I decided to call the workout exactly as it was written in honor of my good friend who has been struggling recently. Love ya Huck!!!!
There were 10 at Huck’s VQ. We had 12 today. Medicine Woman is the only man who was present at both workouts. Was it was easier last time because it was before he jacked up his leg?
Warmorama
SSH x 15 ic / Floyd Mayweathers x 10 ic, switch/repeat / Allen Tates (monkey humpers) x 15 ic
Pledge (we got this at the end)
short mosey. stopped and found rosalita 15 times ic
continue the mosey to the lower parking lot.
4 corner escalators. spot one: merkins x 10 / sprint to spot two: squat jumps x 15 + merkins x 10 / bear crawl to spot three: mountain climbers x 20 + squat jumps x 15 + merkins x 10 / sprint to spot four: lbc x 25 + mountain climbers x 20 + squat jumps x 15 + merkins x 10 / bear crawl back to start
mosey a little
Peter parkers x 10 ic
mosey some more
arrived to the tennis courts to partake in 11’s starting with 1 burpee and 10 imperial walkers. went up and down the tennis courts.
afterwards we circled up for more fun
5 double merkin burpees, hillbillys x 10 ic, 5 double merkin burpees, monkey humpers x 10 ic, ring of fire with 5 merkins and 10 lbc, calf raises x 10 ic, don quixotes x 10 ic, 5 double merkin burpees.
mosey back to the parking lot to finish up with another ring of fire with 5 merkins and 5 additional double merkin burpees.
Prayer requests: Huck and his family, Striper’s brother, My mom, Achey’s uncle, Westside’s wife – all nurses, MW – friend going through marriage issues. Bedpan’s family
I consider Huck one of my best friends and I have F3 to thank for that. He isn’t the only one though – I consider all of you my friends and know Ibhave hundreds of men around Gaston County and beyond who have my back! It is such a great network of men who push and support each other. I appreciate all of you who came out this morning. This workout holds up pretty well after 6 years! I look forward to the day Huck has the Q and delivers this beatdown himself!
The original backblast is HERE
– Phillipians 4:13
Montross
Clock struck 7:00 a.m.. Sargento led us down to the Bunker, but refused to go down into the Bunker, so I took the Bunker crew down the steps for a warmup.
First things first, get the Pandora Metallica station going.
Warmup
15 SSH IC
10 Imperial Walkers IC
10 Merkins IC
20 Squats OYO
5 Burpees
Next up route 66. Lunges and Bear crawls going one way and Merkins and Lunges on the way back.
Next up 2 rounds of following work outs
1 min Wall Sit
10 Hip Slappers
10 Hook ups
30 Shoulder Taps
1 min Wall Sit
Tabata 20 seconds of work and 10 seconds of rest for 4 minutes.
CDD
Monkey Humpers
Merkins
Mtn Climbers
Tabata 20 seconds of work and 10 seconds of rest for 4 minutes.
Hill Billy Walkers
Squats
Lunges
Imperial Walkers
5 merkins
Fellowship mosey to end of parking lot and back.
With time running low we put in some core work.
25 of each of following core exercises
LBC
High Flutters
Low Flutters
High Scissors
Low Scissors
American Hammers
Heals to Heavens
Plank Jack
WWI
Time almost up we fellowship moseyed back to The Yank.
Sargento took us out with COT.
There’s nothing quite like working out at Midoriyama in August, it’s hot and humid with very little shade. Eight PAX made it out and put in work despite the rough conditions.
No need for a warmup so let’s get going. My intention was to do some easy running with stops along the way for quick reps of various exercises to get the heart rate up. Major Q fail!!! The heart rate went up right off the bat and never came down. Got in about 2 miles total with stops for merkins, lbc’s, squats, ssh and burpee’s. Also threw in some lunge walks, big boys and Mike Tyson’s just to mix it up. Solid work by all the PAX!
NMM/COT
YHC took a few minutes at the end to discuss how Freight is a great example of what a leader should be. He’s candid, he’s dedicated, he challenges himself and others, he will hold you accountable and expects you to do the same for him and when he sets his mind to do something he gets it done. All of these traits are things we discuss at QSource and if you aren’t attending these sessions you’re missing out.
Announcements
Blood Drive 8/10
Freight’s moving day 8/13
F3 Dads at Yank 8/20
Dads Skate 9/17
JJ5k 9/24
Prayer Request
Huck
Travelling Pax
Purple Haze took us out.
Huck joined us for the COT and it was great to see him up and about. Keep sending up those prayers for his healing and comfort and reach out to him if you get a chance.
I’m Broke
WARMUP:
SSH
Imperial Walker
Hillbilly Walker
Shoulder Taps
Slow merkins
THE THANG:
mosey around until I got lost.
Stop along the way for:
10 Merkins
9 squats
8 LBCs
7 Carolina Dry Docks
6 Jump Squats
5 American Hammers
4 Hand Release merkins
3 Jump Lunges
2 Flutters
1 Burpee
Did the full set each stop. I think we stopped around 6 times. I ran to what used to be an event center to do another round and was informed it’s now a private residence. Better to be dissuaded by your friends than run off by someone wielding a shotgun. We got a little over 3 miles in today.
Unintentional message of the day:
How do you respond when your leader is clearly lost?
Planned message:
You’ve done something challenging today. Don’t shy away from other challenges as they face you. You may need to press forward and persevere, or you may need to hold back and assess. Both decisions require different kinds of toughness.
Thanks Radar for the call to lead outside the my home region. Was great to be in Belmont this morning.
A Storm of EMOM (Every Minute on the Minute) was brewing so we got after it. (For full disclosure, Sargento was at the start and finish of the workout after running before and during, the earlier half with Buckeye. YHC believes Termite was around as well.
Eleven PAX were there for the workout. It went down like this.
Warm Up: SSH, Merkins, LBC’s, SQUATS
The Thang One:
EMOM 10 merkins, 15 LBC’s, 15 squats x ten rounds
Mosey to the baseball concession area for Thang Two:
5 Dive Bomber Merkins, 10 Big Boy Situps, 15 jump squats x 5 rounds
Mosey to the front of the school for Thang Three:
5 burpees and 20 lunges x 5 rounds
Mosey to the lower lot behind the away side of stadium for Thang Four:
1 minute plank, 50 Moroccan nightclubs, 1 minute plank
Stay put for Thang Five:
All PAX plank on the curb of a traffic island. PAX one plank walks to his right and tags in the next PAX and it continues around the island for two laps.
Mosey back and hit the Pledge along the way.
COT began when we got back and then we prayed it out.
Announcements: F3 Dads at the Yank Aug 20th, F3 Blood Drive August 10th, JJ5k September 17th
Prayer requests: Rice and Beans, Homelessness, Stinky Bird’s brothers FIL recent passing, Safe delivery for all the babies in our F3 Gastonia family…Buckshot, Buckeye, Bouquet, Wichita, (missing one?)
We had four for coffeerama where we discussed the blood drive and perhaps getting guys to give blood so they can be around us F3 guys and see the ballbusting of who can give the fastest pint. We learned that Boudin is TYPE O NEGATIVE, otherwise known as the Universal Donor. This was as blatant a humblebrag as YHC has ever heard. We also learned that Sargento is “B POSITIVE”. Of course!
If you aren’t strong, you’re wrong!
Roscoe
Total of 3 miles around Martha Rivers area including the following suggestions:
SSH
LBC’s
Flutter’s
Merkin’s
Nurr
11’s that turned into 7’s
Declining merkins
NO BURPEES but it is you against you
You should have been there
Announcements
Many prayer request
EZ out!!!
SA is under the weather this morning so he asked me if I would paddle his Canoe for him at DT. I actually arrived 10 mins early! Was a small but pretty good crowd…it was basicly all Folsom guys and EZ Rider, who actually meet all the Folsom requirements other than that silly little egg looking thing he drives (Come on Stroganoff!)
Warmup–SSH, some stretches etc…
Mosey to the Alliance Bank Wall. Wall marches, overhead presses, Australian mountain climbers, monkey humpers.
Mosey to McQuiters wall for Lindsay 30-10, 25-15, 20-20, 15-25, 10-30…dips and dirkins between each set do 20 step ups.
Mosey to Safelite Autoglass parking lot for Modified Triple nickel. 10 imperial walker squats, then run downhill to the pull up bar…10 pull ups…do this 5 times, if you get done pick up the six.
Mosey to parking deck (Achy Breaky said he had never been Downtown so i wanted to show him around). Bear Crawl the ramps, then a burpee, Keroke/nur/sprint the straights ..all the way to the top.
Mosey back to start…time!
Announcements:
Aug 10 Blood Drive in Belmont…see Slack for details
Aug 20 Dad/2.0 workout at the Yank
Sept 17 Kate Skate
Sept 24 JJ5K
Prayers:
Huck
Turtle Man
Big Pappy Family
Ez Rider Family
GearWrenchs Customer
Goudelock Family
Achy Breaky Uncle
Everybody got in a pretty good workout I think. Not as douche as SA would have done it but i did what I could.
SYITG
Ball Joint