Fitness, Fellowship, Faith

Day: November 4, 2022

Weak Sauce v. 2.0

YHC picked up the first Q of the month for November. Blart had previously stated that he regretted missing the first weak sauce Q, so why not repeat it (with a few modifications)? With beautiful weather and a not-so-beautiful group of PAX, we got started.

PLEDGE

Warmup: The usual stuff

Thang: Mosey around the turd shack towards the block pile. This is when Freight stated “Dang. We already have more cardio in than the last time you Q’D!”. As we got the blocks out and circled up, YHC announced the workout. Numerous moans and tantrums were displayed by 2 former Nantans. Hate to see it. However, this did make the Q’s heart happy. One of them even threatened to mutiny and run. After he saw he had no followers (insurrectionists), he decided to stay. After a quick Kleenex/ Kotex session, we finally got started. The workout is a modified fat Amy with blocks. It goes like this:

  • 50 Curls
  • 5 Burpees
  • 40 WW2s (no block)
  • 5 Burpees
  • 30 Overhead Press
  • 5 Burpees
  • 20 Block Swings
  • 5 Burpees
  • 10 Blockees
  • 5 Burpees
  • 20 Block Swings
  • 5 Burpees
  • 30 Overhead Press
  • 5 Burpees
  • 40 WW2s
  • 5 Burpees
  • 50 Curls

During this routine, we discovered that Oompa Loompa is a ballerina. He said he was modifying but holding the fence and swinging your legs around is a stretch (pun intended). Freight told him to bring his ballerina shoes next time.

We then did 4 rounds of “The Code of Abs”. It consists of:

  • 10 WW1s
  • 10 Reverse Crunch
  • 10 American Hammers IC
  • 10 Flutter Kicks IC
  • 10 Homer/ Marge
  • 10 Freddie Mercs
  • 30 second high plank
  • 30 second low plank
  • Run a lap around the horse shoe pits

Lastly, we did 10 Blockees to make up for the 10 we didn’t perform on the way back up on the fat Amy routine.

Announcements: Christmastown 5k on 11/26. We have 4 track commanders. Need runners/ pushers. HC to Broke. Christmas Party on 12/3 at Lewis Farm. Morons 4 Beer- ask Gearwrench about it if interested.

Prayer Requests:

  • Huck
  • Turtleman
  • The royal elbow (Sargento)
  • Gumby’s mom
  • Purple Haze’s mom
  • Our Nation

YHC took us out in prayer.

L8R SK8RS,

Slaw

Welcome to the Anti-Suck Up Club

With the F3 Nation Nantan @ Tequila Sunrise this morning  … I figured the crowd would be small if anyone at all, but to my surprise we had 8 HIM show for a Downtown Beatdown known as the “5 for 5” where we will do 5 exercises at 5 different locations … so welcome gentlemen to the Anti-Suck Up Club!

The Pledge

The Workout

Warmup … 5 Burpees, 5 MN, 5 GP, 5 HB, 5 IW

Let’s Mosey … Location #1 … Post Office

5 Burpees, 10 WW1, 15 Werkins, 20 LBC’s, 25 Plank Jacks

Let’s Mosey … Location #2 … Voting Center … REMINDER: Vote, You can’t complain if you don’t vote!

5 Man Makers, 10 WW2, 15 Diamonds, 20 American Hammers, 25 SSH

Let’s Mosey … Location #3 … Parking Deck

25 Deconstructed Burpees

25 Squats at the Bottom, 25 Lazy Donkey Kicks at the Top, 25 Merkins at the Bottom, 25 Lazy Donkey Kicks at the Top, 25 Jump Squats with a Clap at the Bottom

Let’s Mosey … Location #4 … Methodist Church … REMIDER: Go to Church

5 Man Makers, 10 WW2, 15 Diamonds, 20 American Hammers, 25 SSH

Let’s Mosey … Location #5 … Charlie’s

5 Burpees, 10 WW1, 15 Werkins, 20 LBC’s, 25 Plank Jacks

Let’s Mosey … Back to the Flag

We got back early … so we had time for another 25 Deconstructed Burpees and a Round of Mary

The Word

1 Thessalonians 5:5, You are the Children of the Light

The Darker this World grows … its up to us MEN to shine the LIGHT even brighter!

The Prayer … Make sure to check out the Prayer Channel

Gearwrench has an Ankle, Mayor has a Shoulder, SA has a Cough, Huckleberry, SA friend Abby, SA friend Jay’s Family, EZ Rider Father-in-Law & Son, Purple Haze, Our Country

The Praise

F3 is Good for your Sex Drive … and Baby Making

Congrats to Amazon & M … Pillager & M … Wichita & M

The Close

As always, its a privilege to lead leaders … even if it took “New Q November” to get me back out! Men … this world has lost it’s mind, let’s go out there today and everyday and be MEN! MEN who lead always in all ways, even when its not popular … but especially when it’s right! Doodles Out!

© 2022 F3 Gastonia

Theme by Anders NorenUp ↑