Day: December 21, 2022 (Page 1 of 2)

11 PAX showed up and were Thankful for what was about to be dished out to them. We were especially thankful for Dirt back for a visit from Denver

Warm up

4 corners consisting of Merkins, squats, LBCs, and Mountain Climbers. Then run a lap.
Head to the back parking lot across the bridges where we planked it up and said what we were thankful for.
We ended in a partner workout and back to the flag.

— CPAP

It was a great morning. Nutria was looking for some Q’s to spend a little time talking about living 3rd, and it was the right time for me to do this. We had a solid crowd of 8 and got started on time with a disclaimer and pledge then a really long warmup, at least compared with my usual warmup. At some point we were talking about how to spell Gator’s last name. Full disclosure, he works at the hospital and I knew it would be tough because I’ve seen it on his name badge and probably on some emails also. We got the first letter right and that was all. Show to know the correct spelling.

We moseyed to the end of the covered area, quick discussion about living 3rd, then started the exercises: jump all the way back to front of covered area then mosey to start. Bear crawl same distance, mosey back. Same thing with lunges then mosey to back of school the wall. It was a nice wall, well lit, little bit of grass nearby, no scuff marks…..really nice. So we did some hip slappers and talked a bit more about living 3rd. We actually talked about NOT living 3rd, and that if you don’t live 3rd you are a jackass (thanks for remembering this term Tesla). So at this point, we had to do some jackass kicks on that beautiful wall. I was a bit disappointed that we didn’t have any donkey noises but that’s ok. I’ll get over it. Next was a quick mosey to the back parking lot for some suicides with Bobby Hurley’s then some 22’s with LBC’s and Leppard Merkins (getcho’ butt down Leppard) aka CDD’s. I asked for suggestions for the exercises and came really close to over-ruling the LBCs with Burpees but showed some restraint. Not sure that was a good idea but we went with it. After completing the 22’s, we moseyed around to the track for a couple Bojangles biscuits then some partner work. At about this time it was close to the end so we moseyed back to the flag and finished with a friendly group “hello Mrs. Breaker” that would make Eddie Haskell proud.

Living Third-if you don’t know what this is, you probably should. Living Third is about serving others-put God/the higher power first, community (people around you-family, friends, others) second, and yourself third. To do this, you need to make sure you are not struggling to stay afloat and on track with your own issues. This starts with the daily exercise/first F/red pill….whatever you want to call it. You need to get your own stuff right before you can help others and be a servant instead of just a survivor. This is a whole lot easier with things like a blade/stone relationship, a shield lock, or at least some people around you that you can call “BROTHER.” Don’t take that term lightly-giving it or receiving that label “brother” is a big deal. It’s not the same to me as a friend. If it’s the same thing to you, I think you are missing out. Chew on that for awhile then think about whether you are gonna fartsack.

Whoopee

Rucking Madness

It was a brisk yet dry Saturday morning at the Painlab. A good group gathered in the Schiele parking lot for a beatdown at F3 Gastonia’s original AO. JJ was at the helm for bootcamp and the guys had the eye of the tiger and looked eager and ready to go to work. After a short but effective warmup led by JJ the two groups split for their respective to do lists.
Painlab went to the Indian and the eagle in front of the museum for the 12 days of Christmas. The exercises were as follows:

1. MNC with sandbags
2. Windshield Wipers
3. LBC’s
4. Pull Overs
5. Goblet Squats
6. Merkins
7. Monkey Humpers
8. Burpees
9. Step Ups
   30 Sec Plank
10. Zombie Walks
11. Mosey to the picnic tables and back

Start at 1. Then 2 and 1. Then 3, 2, 1…ect until completion.

We had a great group of guys and it was a total honor to lead.

Aye!!

Timeframe

Another freestyle Wojo workout on a dark, cold, wet evening.

Gearwrench invited me out to Q at good ole Folsom. It was a dark, cold, misty morning. We did a typical freestyle Wojo workout minus the frisbee. I hope everyone was sore afterwards.

Nice chilly morning, 5 HIM’s to start the day.

Warm-up:

SSH-20 IC

Squats-10 IC

LBC-Some amount IC

Pledge

Mosey to Martha’s

Parking Lot:

Partner Booyah’s with odd man in count.  Partner 1 mosey out, Partner 2 does the same opposite direction.  We went to 8 and patented a new process for including odd man in.

Modified Bojangles Biscuit:  10 Big Boys.  Pax 1 moseys for a distance, Pax 2 opposite direction, return, rinse and repeat

Triple Nickel – Merkins/Squats

Holds and Runs:

Partner 1 runs, mosey and sprint out, Partner 2 planks, flipflop

Partner 1 runs, mosey and sprint out, Partner 2 Al Gore, flipflop

Partner 1 runs, mosey and sprint out, Partner 2 On six, hold 6″, flipflop

Modified Bojangles Biscuit:  10 Homer/Marge.  Pax 1 moseys for a distance, Pax 2 opposite direction, return, rinse and repeat

Dora 1-2-3

Homer/Marge, LBC – Thats as far as we got

Absolution – 3 or 4 counts

Mosey back

Announcements:

Push the Rock Challenge:  Sign Up

24 Hour Run January 14

Stroganoff’s Q at the Gashouse is always Fun

2nd F Lunch – Los Arcos

Prayers:

Flintstone’s Family – Covid

EZ Rider – Family

My honor men