Fitness, Fellowship, Faith

Day: December 13, 2022

Safety Third – Christmas Edition

12 Bootcampers & 2 Ruckers got after it on a Saturday morning at The Fighting Yank.  Lots of reps, not a lot of running, something about fish at Christmas and a photo op that went south in a hurry.  Here’s what I remember…

The Thang:

To the Bunker for the warmup.  We lost the ruckers already:

  • 10 x SSH (IC)
  • 10 x Don Quixotes (IC)
  • 10 x Hillbilly Walkers (IC)
  • 10 x Can Openers (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Hello Dollies (IC)
  • 10 x Mike Tysons (IC)

Anyone who really didn’t want to run was gone, so we took a quick mosey and ended up… right back where we started, at the Bunker.

  • 15 x Superman Pullups (IC)
  • 15 x American Hammers (IC)
  • 15 x Single Leg Glute Bridge R (IC)
  • 15 x Single Leg Glute Bridge L (IC)

YHC put on Christmas music, and we heard “Run Rudolph Run” twice in 3 songs, and an ad for tuna fish, which somehow turned into a Christmas Carol about tuna.

Lazy Dora

Partner Up – One PAX does called exercises, other does the called hold

  • 100 x Apollo Ohnos / 6 inches
  • 200 x Moroccan Nightclubs / Balls on the Ground (like a Merkin, you just don’t come back up)
  • 300 x Toe Touches / Wall Sits

Enough of the Bunker, off we go.  In front of The Station for

  • 20 x Dips (OYO)
  • 20 x Step Ups (OYO – count each step)

Mosey on around back down Glenway to the big parking lot to watch guys on bikes take 30 minutes to do anything, while we got into round 2 of…

  • 15 x Superman Pullups (IC)
  • 15 x American Hammers (IC)
  • 15 x Single Leg Glute Bridge R (IC)
  • 15 x Single Leg Glute Bridge L (IC)

Back with your partners, one stays and performs called exercise, the other runs to the end of the long parking lot and back.  Switch when they get back and do same exercises.  Here’s the exercises picked…

  • Perfect Form Merkins
  • Reverse Lunges
  • Boat Pose
  • Repeato for a second cycle

Was so much fun, we had to do it twice.

Mosey past Jekyll & Hyde to Nellies for one last round of…

  • 15 x Superman Pullups (IC)
  • 15 x American Hammers (IC)
  • 15 x Single Leg Glute Bridge R (IC)
  • 15 x Single Leg Glute Bridge L (IC)

Triple Nickel on the Weinke.  No time for all that.  Let’s just travel as a group and get done what we get done.

  • 5 x Burpees (OYO)

We started to mosey back down the street when our Nantan-elect ordered up a group photo.  11 PAX, shoulder-to-shoulder, all the way across the street, and a SUV looking for a way through, parked in the parallel spots trying to thread the needle by us, with a mail truck way off in the distance.  Sounds like a perfect time for YHC to call some monkey humpers.  Did about 3, but we needed to get out of the road.  Cars were trying to get by.  Ladies and Gentlemen, your 2023 SLT!

  • Short Mosey
  • 30 x Monkey Humpers (OYO – to the beat of Christmas Vacation)
  • Short Mosey
  • 5 x Burpees
  • Short Mosey
  • 30 x Flutter Kicks
  • Short Mosey
  • 5 x Burpees
  • Short Mosey
  • 30 x Monkey Humpers

Back to the Yank, arriving with the ruckers for COT.


This was the first Bootcamp I’ve led in 3 months.  Glad to get back at it.  Thanks for the opportunity lead and get after it with a solid group of HIMs.

Yabba Dabba Doo

Exercise1. Rest. Repeat.

4 HIM’s overcame the fartsack and gathered on a cold morning to get better. By the time I got my coupons and bluetooth speaker ready at the gathering spot, it was 0530, go-time. Warm-up was hillbilly walkers, Moroccan nightclubs, and Nolan Ryans (10xIC). In the distance I heard the whistle of a train so tacked on 5 burpees. PAX debated whether I actually heard a train. Orangeman said it was a car. “So you did hear it!” I replied – as if I even needed a train to call 5 burpees.

The Thang:
Set up the music (The Offspring Pandora channel helpfully added by my 15-yr old daughter who has somehow developed remarkably good taste for 90s alternative rock).
Set up the timer: 30 seconds of work, 15 seconds of rest.

“Exercise 1” consisted of:

Kettlebell swings
Bulgarian split squats (switch legs halfway)
Lawn mower rows (switch arms halfway)
Kettlebell pullovers

Step ups
Merkin pull throughs
Clean and press (switch arms halfway)
Reverse lunges

Flutter kicks
Side plank star crunches – L
American hammers
Side plank star crunches – R
Scissor kicks

Some of these exercises were picked for their emphasis on balance. Most of us could use more work on that.  The side plank star crunches were especially ridiculous. Thanks to F3Carpex for introducing me to that little gem – it will surely make another appearance in a future Q. 

There were coupon-carry breaks after each set of 5 exercises.  After about 2.5 complete rounds, we finished up with 2 minutes of Mary.

Announcements:  New Years Day stuff – check Slack for details; 2nd F lunch

Prayers:  Turtleman, Huckleberry, my Brother-in-law Dylan

Privileged to lead a fine group of HIM’s this morning,

 – Nutria

Crystal Blue IYKYK

Many a HIM was roaming around the northern territory in today’s gloom. Some rucked, some ran, some discussed Persuasion and how it applies to the HIM life. All were better for the effort.

Prayer Requests: Wirenut’s daughter, M & In-Laws, Huckleberry, Turtleman, Mayor’s boss’ father in law, Whoopee & Rebar Covid, Christmas time stress and those who face the grief of the season, our Men and Women in service especially overseas

Annoucenments: Bell Ringing this Thursday and Saturday, Flintstone B-Day Saturday, New Year’s Challenge, 2nd F Lunch on Thursday the 22nd

Merry Christmas men!

F3 The Storm 12-13-22

As usual, it was a great day to be in the Gloom.  There was some EC taking place which is always good to see.  There may have been one PAX who forgot to set his alarm?

We kicked off with 10 PAX at 0530 with Buckeye running off as soon as the workout began.  Should he get credit?  The PAX overwhelmingly voted no!

The warm up consisted of a few exercises and then we moseyed to the lower traffic island and got after it with some burp and merk, some one leg glute bridge, and Radar called a reverse pickle pounder.  Lots of mumble chatter.  Take a lap around the side of the school and return.  Lock arms in a line formation and do lunges back to the school.  Mosey to the front of the school for the Colonel Trautman.  I double checked this in the Exicon and it must have changed over the years but here is my OG interpretation.

Do 22 merkins at lightpole one and run to the second lightpole and do 21 and go back and forth to one merkin.  Posi-traction and Seuss were flipping bats here but everyone worked it out.  Radar had great form and did every rep per the standard.

We then did some wall sits with air presses, marches, and balls to the wall, followed by step ups and then dips.  We finished with a brief MARY of 1 leg glute bridges and another exercise I can’t recall.

Announcements:  Supposedly there will be a beer mile on New Years Eve.  That will be a merlot fest for sure.

Read Flintstone’s Pre-blast for the Rock Pushing Challenge.  BOLO for the sign up form.

Prayer Requests:  Turtleman, Huckleberry, Radar’s Sister, Tiger and family, Huffstetler Family,  Teachers and students


YHC wants to thank Breaker Breaker for texting me the night before reminding me I had the Q.  I didn’t let him know I had forgotten.  Maybe I would have seen it on my calendar the night before or maybe not.  I was planning on posting at the Storm anyway so I supposed it could have been an impromptu freestyle Q.   Whether planned or not, it is always a privilege to lead these fine PAX.



© 2024 F3 Gastonia

Theme by Anders NorenUp ↑