Fitness, Fellowship, Faith
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.
Announcements
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
Huck
Turtleman
Dr. Seuss took us out
I’m Broke
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
Slim crowd this am for bootcamp. It was me and……..
Disclaimer, Warmup, Pledge and go over 5 Core Principles for our FNG Jeremy Park who was EH’d by Voodoo. Dad’s F3 at the Yank, Dad’s camp (F3 Nation), summer stuff/back to school stuff and general rampant SV contributed to the low numbers for bootcamp, however the pain lab had a descent crowd. Once we finished with the WU stuff, the pain labbers took off and I proceeded with leading the bootcamp sort of like Old School “we’re going streaking” scene with all of my closest friends.
I moseyed to the track and asked how everyone’s week went. Fortunately no one had any complaints. I gave myself 2 options: A or B. I chose B because it just seemed like the right thing to do…dang, it sucked. I told myself the general plan so that I could pace myself. Having missed pretty much every PT test (I think), I thought I could try something like it today. Since there was little mumble chatter, I got going without any real delays. Here’s the modified PT test: same exercises, but cut the running distance in half. Start with 25 reps of each: Merkins, Squats, LBCs, and SSH. Mosey half a lap and increase to 50 reps of same exercises. I counted off to 1 then moseyed another half lap and repeated exercises to 75 reps. I asked if anyone had any good jokes……then moseyed another half lap for the final set of exercises (yes, I told myself the same 4 exercises but more of them-quit your bitchin’ and HTFU) to 100 reps each. At this point I told myself to piss off, this sucked, and that this was a stupid idea. A few kids came along at this point getting ready for football practice. I got some strange looks-What, never seen an old man talking to himself?? Move along, nothing to see here and get off my lawn! Finished the reps then took a 2 lap mosey. I may have moseyed another lap but it…..was…..really………..slooooooooooowwwwww. About this time I saw Sargento rolling in with Bouquet finishing up their run. I got a few shout outs from the pain labbers to keep me motivated as I passed by during the workout.
We had some time with Mary at the end-thanks Voodoo. We again quickly reviewed the 5 Core Principles and named our FNG. After a twisted and winding discussion, we named him Noisy Cricket (he works for Orkin….if you can’t connect the dots to get to the name, watch Men in Black). Lot of prayer issues this am. Keep Voodoo in your prayers this week-he’s got a lot on his plate but I know he can handle it.
Whoopee
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.
NMM/COT
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.
Announcements
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
Huck
Turtleman
Breaker’s uncle
Courtney (pedestrian hit in Cramerton) and the driver
Tesla and family
YHC took us out.
I’m Broke
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.
COT:
Pledge
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
There is NO condemnation if you belong to Christ!
The Bible says we want be perfect after we become followers of Christ, but… if you truly are a follower of Christ, the Lord never condemns you!
Christ bore the weight of our sin when he was on the cross!
I prayed us out!
In honor of the first day of classes for most students in Gaston County, The Labyrinth went Back to School.
YHC arrived to find Maybelline sitting lonely by the shovel flag after getting in some EC. Capt Stubing rolled in a little before 0530, and it was time to go.
(Very) Quick disclaimer
The Pledge
And time to hop on the bus…
Like the giant yellow school buses, the PAX needed a little warm-up. With the tune of The Wheels on the Bus playing in your mind, the warm-up went like this:
Wheels on the bus go round and round: Freddie Mercury IC x 15
Wipers on the bus go swish, swish, swish: SSH IC x 15
Horn on the bus goes beep, beep, beep: Burpees x 5
Driver on the bus says move on back, move on back, move on back: NUR a lap around Snoball’s
Time to mosey the bus down the road. Our route took us up (and down) Gastone’s Hill. Had to pick up the kids on the bus, so at every mailbox (up and down) 5 Merkins (27 mailboxes, which Maybelline was able to calculate as 135 Merkins). Props to the Site Q for being ready to math on the first day of school.
After picking up the kids, the bus was on its way again. We found out some of the kids forgot some of their school supplies so we had to stop by Dollar General on the way to school.
Little Timmy forgot his Squats, so we picked those up for him. He got one for each kid on the bus so we did 27 Squats IC.
Maybelline forgot his Mike Tysons so we did 27 Mike Tysons IC.
Capt Stubing found a cockroach on the bus so the kids each stomped one out and we did 27 Dying Cockroaches IC.
There are no weapons allowed on the bus, but Little Janie forgot her American Hammers so we had to pick those up. 27 American Hammers IC
Now that everyone had all their school supplies, the PAX moseyed across the street to the school.
First class of the day was Geometry so we started with a lesson on shapes. PAX did Rectangle Four Corners in the parking lot.
Corner 1: 10 Plank Jacks
Corner 2: 10 Plank Jacks, 20 Squats
Corner 3: 10 Plank Jacks, 20 Squats, 30 LBCs
Corner 4: 10 Plank Jacks, 20 Squats, 30 LBCs, 40 Flutter Kicks (count 1 leg)
Only had time for 1 class today so time to mosey back. Stop at the base of Gaston’s Hill to drop off the kids (let them walk up the hill themselves, bus driver got to get home) Merkins x 5
Mosey back to Snoball’s
Announcements
F3 dads – 8/20 in Belmont
PT Test in September
F3 lunch (which was yesterday, I blame the low attendance on YHC not writing this BB fast enough)
JJ 5k
Convergence w/ Lake Wylie (Details TBD)
Prayer Requests
Jennifer, Maybelline’s co-worker with foot injury
Simpson family
Kids, parents, teachers as school starts back
Men and women in armed services
Murtaugh in Texas
JJ’s aunt, surgery for broken hip
Prayer to take us out
Until next time…
Why run? Because we can. It’s what we do.
Simple route, just to the Y and back.
YHC is back out in the gloom halfway through his hip and quad healing process. Growing old stinks.
Announcements
F3 Dad’s Camp
PT test coming up
50 Mile Relay CSAUP
Prayer
BOS in loss of his father
Huck
Turtleman
Others on IR
Lots of runners. 1 Rucker.
We talked about Vision. There’s better chapters in QSource.
Yabba Dabba Doo
Warmup:
SSH 25 IC
Gravel pickers 15 IC
The Thang:
Bag work.
We split into 2 groups and each group worked to do 20lb kettle bag swings while one PAX did a 100lb farmers carry the length of the field.
20 presses, 20 curls, 20 dips, one lap around the field
Next round:
Squats with the 20lb bag while one pax shoulder carried 50lbs the length of the field.
20 presses, 20 curls, 20 dips, one lap around the field
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