We rucked up Armstrong Park Road making several stops along the way for squats and merkins until we reached Fire Station #4. The ruck back was all down hill from there!
Good work men!
Month: October 2022 (Page 2 of 11)
6 faced the gloom out this morning… went something like this :
Short warm up side straddle hop mossy to behind the middle school where we did 4 rounds figure 8 corners had 2 exercises at each corner 8 reps on each .
Corners: squats and lunge, merkins and diamond merkins, crunchy frogs and American hammer, last but not least star Jack’s and LBC, MAN IT WAS SO DARK COULDNT READ WHAT I HAD WRITTEN…
Then we mosey down to the football field across main down around the corner half a mile from here… anyway. We did the the 1st and 10 with cones every 10 yards starting at first did 1 hand release merkin and 10 big boys mad dash to the end come back to second cone till we get to 11 lot of running. After that came back the other did squats and CDD same deal eliminated a cone each time you ran back.
Then took a short mile mosey back to the flag with tongue wagging we did some tooth fairies up the steps ( look it up in Exicon)
Prayer request Sargento and Tesla family peace
Check slack for announcements!
Thx for allowing me to lead guys.
Sister Act was a originally lined up for this one but had a cheer competition which made for a schedule conflict. I really was looking forward to the Sister Act Q and didn’t have costume yet so I reached out for some help getting ahold of a genuine AT&T uniform so I could just continue the Q as originally planned by everyone’s favorite canoe. I wasn’t the only one that dressed up either, we had Run DMC and Steven Tyler, we even had PAX dressed as Roundup and Sparky too. Everyone settled in to the circle for a warmup and we got to moving.
Warmup
20 Side straddle hops in cadence
5 Burpees
10 gravel pickers
5 Burpees
Moroccan night clubs
5 Burpees
Let’s mosey took them about 20 foot out with a fake out back to the parking lot for a Sister Act inspired set of Dirty 11’s with Mike Tysons on one side and imperial walker squats on the other.
After we finished that up we moseyed to the block pile and circled up. We did 3 rounds of the work below.
30 Curls
20 overhead presses
15 tricep extensions
10 slaw squats (get low)
5 Blockees
Before I handed of you my Co-Q we got in a round of Iron Hulk.
This marked the half way point which I handed of the Q to Roundup (Balljoint in disguise), we all know where the real Roundup would have taken us so Balljoint did just that. To the hill. He called triple nickel on the hill with burpees and big boys but said that wasn’t hard enough so we Increased the reps to 10 💪🏼.
We all hustled back to the COT for a couple mins of Mary then it was time.
Announcements
December 3rd Christmas party
MORONS4BEER collecting stuffing
Christmas town 5k need runners
Thanksgiving trifecta
Prayer requests
Def Leopard
MW friends daughter
Stogies friend with cancer
Hayes family
Huck
Turtleman
On this day in history our 26th present of the US was born – Terry Roosevelt was elected vice president with William McKinney who was assisnated in 1901 and Teddy took over at the age of 42
Warm up included 26 Merkins OYO and 42 Squats IC
Mosey to parking lot for route 66 with SSH and lunge walk (spontaneous add to weinke because Pockets was there)
Teddy Roosevelt was an avid outdoorsman and explorer. After this presidency he led an expedition to the amazon and nearly died from an infection after wounding his leg. In honor of his “explorer” nature time for some Dora. (With a defib twist)
100 Burpees 200 Bonnie Blairs 300 Big Boys. Other partner runs length of parking lot at turn around do escalating merkins (first run 1 merkin second run 2 etc). A real crowd pleaser
Mosey to baseball field – Teddy was responsible for the initiation of the construction of the Panama canal in 1907 – So 1907 Burpees called (Pax were ready for a mutiny so modify to 50 (the canal is 50 miles long). We did set on the minute – 6,7,8,9,8,7,6 (for total of 51)
Mosey back to flag
This upcoming time of year often sets off depression. Keep a look out for signs and symptoms from those around you. 22 for the vets and time
Announcements:
Morons for beer CSAUP in Columbia 11/12. Plan on clowncar down
Prayers:
Turtleman, Huck, Gumby’s mom, SA’s family, Sargento, Reggie Hayes family
Until next time Defib out
Sister act was originally on the roster to Q today but came down with the crud. So I posted I needed a sub in to take it over. Ozark raised his hand until I got a text from him that his truck wasn’t having it this morning, so I threw together a impromptu Q on the crapper at Folsom shortly after arrival. 7 HIM showed to put in the work. Here’s what went down.
Warmup
Right over left, left over right stretches
10 gravel pickers in cadence
10 Moroccan night clubs in cadence
20 side straddle hops
5 burpees
Go to bottom of parking lot and partner up, catch me if you can to AG center. Partner one drops down for 5 Mike Tysons while the other NURS, after partner one sprints to catch them they trade places.
Grab the pledge
Get on your six. Hold six inches and spell the uppercase alphabet with your feet.
Mosey to AG center parking lot. Dirty 11’s big boys on one side, merkins on the other burpee in the middle every time.
Go to track. Get on the steps triple nickel
5 step up count one leg run to bar and do 5 pull ups. Repeat 5 times.
We Moseyed back to COT and got a round of iron hulk in before time.
Announcements
Christmas town 5K
MORONS4BEER November 12th sign ups end 10/31
Stanley creek massacre
December 3rd.
Prayer requests
Stripers brother
Huck
Turtleman
All the F3 babies
All the sick PAX and families
Pall bearers boy
Four runners took off on the Coconut Horse route while two ruckers went off to parts unknown for about 45 minutes. It was a morning where we discussed gloves or no gloves, short sleeves with gloves, shorts and long sleeves, and other gear related questions.
The conversations were all inclusive for the first 3 miles but then separation occurred as sometimes happens and everyone tends to run their own race.
Short Sale joined for Q Source on Sua Sponte leadership. Basically the 5 core principles pave the way for the framework of F3 structure, but the individual initiative to make things happen is the secret sauce of F3. Decentralized Command and cover and move all day long!
Canned food drive
Moronsforbeer
Prayer requests:
Sargento
EZ rider’s family
Huckleberry
Turtleman
Crowd has been very light at Members Only for quite some time now. Even a few “regulars” haven’t been seen in a while. Hope that trend turns. This is one of the opportunities we have for Q source each week.
Started with two runners, one rucker and one walker. Another runner joined later.
Met at 7:15 for pledge.
Announcements: Christmas party upcoming, November is opportunity for those who don’t Q often to step in and lead
Prayer requests: Breaker Breaker son and daughter in law moving back to area from Daniel Island, Sargento arm, Huck and Turtleman, little girl in my son kindergarten class who is a cancer patient – she in remission but need continued prayers
YHC took us out
Always an honor
Tiger
A good crowd at Midoriyama today. Several PAX were out getting in some EC. Golddigger was out pushing Nugget in the stroller. The Nanatan rolled through fresh off of the royal elbow’s surgery. He seems to be doing fine. He rolled through to bring some of the devil’s elixir to a PAX formerly known as a good Baptist. Being watched by the royal XX chromosome from the car we got started.
Warmup:
Sealjacks, merkins, and some monkey humpers as the royal family drove away.
Let’s go get some blocks.
The Thang:
We lined up out in the street at a light pole and this is what we did. At each light pole do 10 burps, 10 thrusters, and 10 overhead presses. Rifle carry to the next pole, set your block down, and sprint back to the pole that you just come from and back to your block. Rinse and repeat this to the end of the road-7 poles. This was way worse than I thought it was going to be. Shoulders smoked! Nugget seemed to really enjoy this. Oh yeah if you are wondering GD was toting a block and pushing the stroller.
We left the blocks and headed over to dog park hill for a triple nickel. 5 Freddy Mercurys ic at the bottom, Nur up, 5 corkscrews ic at the top, and run down. Legs are now smoked. Nugget got out of the stroller on this one and attacked the hill. He passed Leppard at one point. Time to mosey back to the blocks. Nugget refused to stroll and chose to run getting several kills in route.
So the plan was to rinse and repeat the block work but that wasn’t going to happen and we didn’t have the time either so I changed that up. 1 blockee at the first pole and add one at each pole to pole 7. Good times!
COT:
Pledge
Announcements-Christmas party 12/3
Prayer Request-Tophat knee surgery soon, Gumby’s mom, Mayor’s friend’s child, Leppard 2.1 wedding coming up
Moleskin:
Golddigger and Nugget give me hope for the future! I read the Q’s Creed of which I’ll post on the Slack channel for those that haven’t seen it.
Rolled in at 5am to the Prison Break parking lot expecting to see all the early starters taking off but to my surprise the only ones out there were our ruckers. Everyone must have misplaced their rain gear today. 6 of us braved the mist and puddles to get some work in and Pall Bearer sent us out in prayer.
Announcement
MORONS4BEER deadline to sign up and for T shirt October 31st Midnight, please help us gather boxes of stuffing to take down to Columbia with us. Clown car to leave Folsom at 7:45 November 12th
Two riders for Christmas town 5k and a possible 3rd committed. Broke would like to get 4 so keep looking for a track commander.
December 3rd Christmas Party
29th dress up in your favorite costume and come post at Folsom
Prayer requests
Sargento
Huck
Purple Haze mother
The F3 babies
All the sick PAX and families
Well it’s finally fall and we’ve got ourselves a beautiful brisk morning on our hands here in Downtown G-Town. No FNGs quick disclaimer, no Leppard so no extra explanations of what we’re doing and no SA cause he needs his beauty sleep cause he’s gotta work tomorrow. Light warmup with some good stretching and some good mumblechatter to go along with it.
Mosey to the parking deck. The bottom deck is still closed for construction so only 5 levels of insanity for this one.
First round starting on bottom deck we did 5 Burpees per deck all the way to the top.
Second round starting at the top we did 10 Big Boys per deck back down to the bottom.
Third round we ran it back doing 15 HR Merkins at each deck back to the top.
Forth round was more of the same with 20 Bonnie Blair’s (count each leg) at each deck back to the bottom.
Fifth round back to up to the top with 25 Flutters (right leg only) per deck.
Sixth and final round we ran back all of the previous working sets per deck all the way back to the bottom. This was a task that left us pressed for time so I had Omaha out with only 2 Bat Flippers (Ball Joint & Freight) completing the final round.
With a quick mosey back to the Rotary Pavilion we had just enough time to take a quick breath and finish up with the Pledge.
Great Job men I enjoyed this one. I really appreciated all that showed to know and pushed through the daunting task of putting in some work with me this morning knowing all the time that you had to work today and tomorrow.
COT
Announcements
New Q November, Christmas Town 5k Broke needs Track Commanders, Christmas Party, MORONS4BEER
Prayers
Mayor and Family, PAX with Babies on the way, Huckleberry, Turtle Man, and many more spoken and unspoken.
Until next time (What were We Doing) I’m out