20 Strong this Morning, we Took a trip to McQitters Wall. Stairs at the Methodist church and some Dora as well.
I mixed in some other work as to keep the pax on their toes.
Prayer Request,
The Bed Pan is Full,
Day: February 26, 2023
This is the first year running the Dam2Dam for this team, Heard from other PAX that have have ran this relay that it was a lot of fun, challenging, but a fun relay. So when registration open, YHC was online to get signed up. Sorry, not very creative, so we had a boring team name. Next step was to put a team together, so late November, started assembling a team of PAX.
Warm-up – Started out at 3:45am for a 1:40 min drive to starting point; 6:15am start time.
The Thang
The Mt.Regal leg – Serena started us off with a 5.4 miler
It’s All Down Hill Until It’s Not leg – Orangeman with a 3.9 mile run
The Some Beech leg – YHC with 7 miles
The Windmill leg with Tiger running 3.8 miles.
Welcome to Saluda – Positraction spinning out to start his 5.1 mile leg
The Up Hill Finish w/Tesla knocking out 3.3 miles
Round one is complete and back to the lead off with Serena
The Lake Life leg – Serena pushing 6 miles
The Easy Like Sunday Morning leg with Orangeman easily knocking out 4.7 miles
Eat Mor Chicken leg – YHC wrapping up 5.3 miles
Are We There Yet was all Tiger said on this 7.8 mile leg
Fear the LORD is Positractions thoughts as he finished 7.6 miles with a big climb towards the end.
Tesla with the glory leg and a 3.35 Fast Finish.
The team was waiting on Tesla in the parking lot for his glory finish and a cold beer in hand. As he came in we carried his well deserved cold beer as we ran to finish line with him….
Team F3 Gashouse finished 15 minutes ahead of our target finish time. Great job to all runners! Looking forward to next year’s Dam2Dam race and running again with this group of guys.
Over and out,
Breaker
Great Morning at Folsom, Several Pax and an FNG.
Much work was done.
Welcome Kay-Bar
Prayer Request,
The Bed Pan is Full,
Warm-up
- SSH
- Don Q’s
- Gravel Pickers
- Burpees
The Thang
Twelve Stations of pain
- Sandbag – Squats 15x
- Large coupon – 15x O/h presses
- Large KB – 15 Swings
- Large coupon – Curls 15x
- Large coupon – Bent over rows 15x
- Merkins – 20x
- Ruck sack (30#) – Flutter Kicks 20x
- American Hammers x 25
- Small coupon – 10 reverse lunges
- Small KB – 15x tricep extensions
- Large coupon – blockees 6x
- Large coupon – chest presses 15x
After cycling through all exercises, run around parking lot.
Rinse and repeat as many rounds as possible (amrap)
COT
Announcements
Prayer Requests
YHC closed us in prayer
Thank you men for allowing me to lead you this morning!
Over and out,
Breaker
6 Runners and two ruckers descended on the Coconut Horse course today.
Great conditions for a run or ruck this morning.
Everyone stayed for Q Source (plus Whoopee) for a discussion on Decentralized Command from Jocko Willink.
Fun was had by all.
Many prayer requests at the moment.
Until the next one. Aye!
Stroganoff
Nineteen men showed up for a run or ruck at Members Only AO this morning, and 13 of them stuck around for the Q Source discussion on “King” fitness. It was a great turnout, and the weather was perfect for our workout.
There were two groups – Ruckers launched at 06:15 and Runners at 06:30. Both groups pushed themselves hard and covered some serious ground.
After the run and ruck, we gathered back together for the Q Source discussion on “King” fitness. We talked about what it means to be physically fit and how we can incorporate fitness into our daily lives. We also discussed the importance of setting goals and having a plan to achieve them.
We talked about the F3 model of fitness 3S2T. We also discussed the importance of pushing ourselves to get better every day by chasing faster men and how we can support each other in our fitness journeys.
Overall, it was a great morning at Members Only AO. We pushed ourselves hard, had some great conversations, and left feeling energized and motivated to tackle the day ahead. Thanks to everyone who came out, and we hope to see you all again soon!
Announcements:
Extinction Run:
- 9am launch
- BOS looking for volunteers- $10 suggested donations $1000 fundraising goal.
- QVQ at the Goat this week
Prayer requests:
- Volt’s son – was in a car wreck and was ejected from the car currently in hospital
- Tooth fairy daughter
- Radar’s sister
- Tigers mom
Q Source (King):
- Sargento
- Freon
- Wattsup
- BOS
- Tardigras
- Dr Seuss
- Mainframe
- Eh Y’all
- Anchorman
- BreakerBreaker
- Dr Seuss
- Orangeman
- Pilgrim’s Progress