Month: February 2023 (Page 3 of 11)

I really like to take Mondays off, but I’m trying to do better with #nevermissamonday as Flintstone so often reminds us, so I held up my hand to lead the Sword.

We had a few ruckers and some runners on a pretty nice morning to get some miles in.

we all circled up at 6 to hear the word.

Start off with little Song Triva. What song by Kansas made it up to 6th on the billboard charts in the spring of 1977? Dust in the Wind….and why is this relevant? Well, this week starts Lent, which is kicked off on Ash Wednesday. God reminds us that we are Dust and to Dust you shall return. Genesis 3:19 During the 40 days of Lent we are to adorn our sack cloths and sit in ashes to repent of our sins and be ready for the glorious Sunday Morning when we run to the tomb and see that he as truly risen, and all our sins are forgiven!

AYE!

SYITG

Ball Joint

Warm Up

Sort of Triple Nickel

Pull Up Hold 5 Secs

Knee Ups

Step Ups

Wall Sit and March

Shoulder Taps

RRx3

Parking Deck Dora 150 Merkins, 250 Squats , 350 LBCs

Deep Sea Divers Courtesy of Slaw

Prayers

Wirenut Family

Toothfairy Daughter

Watts Up Niece & Father In Law

Gumby’s Mom

Turtleman

Huck

FNG’s Daughter

We had 10 at the Sammich for core work, rucking, a gas leak, and a new Site Q.  Here’s what I remember:

We waited while the route was given, pledged, then watched as the runners took off.  Not us, we were staying.  Packs off.

The Thang:

• 20 x Dying Cockroaches (IC)
• 15 x Double Crunches w/rucks (IC)
• 15 x American Hammers w/rucks (IC)
• 15 x Hello Dollies w/rucks extended (IC)

Scrat sniffed out the new Site Q, and licked him ferociously during the Cockroaches.  A fitting start to the morning.

Packs on, we can ruck now.  Make the longest loop YHC can tolerate without leaving the property – in front of the McDonalds, down to the entrance, around the back side of the building, then back to the lot in front of Lotus.

This should be familiar:

• 20 x Dying Cockroaches (IC)
• 15 x Double Crunches w/rucks (IC)
• 15 x American Hammers w/rucks (IC)
• 15 x Hello Dollies w/rucks extended (IC)

The Dollies came with a case of the Blarts, and we all laughed enough to make our M’s proud.  Nothing quite like The Gloom.

Next up was something like Suicides.  Or a Triple Nickel.  Not really either of those.  Anyways:

• Ruck to first row of parking spaces
• 7 x OH Presses (OYO)
• 7 x Upright Rows (OYO)
• Ruck back to the start
• 7 x Reverse Lunges w/each leg (OYO)

Repeato, except each ruck got longer going to the next row of parking spaces.

Got through 5 rows of parking spaces, then went back on the long ruck, going the opposite direction of how we came.  Made it back to the flag just in time for 1 more round:

• 20 x Dying Cockroaches (IC)
• 10 x Double Crunches w/rucks (IC)
• 10 x American Hammers w/rucks (IC)
• 10 x Hello Dollies w/rucks extended (IC)

And that was that.

See Pub Backblast for announcements and prayer requests.

Moleskin:

As we wrapped up, it was time to name the new Site Q.

The roots of F3 Gastonia go through Bandit.  He knew what this F3 thing was about long before most of us realized it was more than a workout.  He’s been a great leader in the region as our first Weasel Shaker and a PAX who blazed a lot of trails in those early days so that we can enjoy what we have today.  He hasn’t been a Site Q though.  He will be a good one.

So come Q a ruck beatdown at Diablo.  There’s a lot of options.  It can be all rucking with few exercises.  It can be like a bootcamp, just with no running and an added weight to toss around.  Regardless, it’s the only time all week in our region that you’re guaranteed to get to use your ruck as a weight.  Lots of opportunities to get creative.

I had a blast today.  Hope y’all did too.

Yabba Dabba Doo

We ran Loftin Park.

Along the way we ran into Pockets.

There was a dog wearing a blinking safety light on his collar.

We got a safety lesson.

Prayer Requests:

• Hayes Family
• Tooth Fairy & Family
• Clavin’s M
• Tiger’s Mom

Announcements:

• Extinction Run – 3/4 – Let BOS know you’ll be there
• Viking Dash Saturday – 2/25
• Young Life Golf Tournament – May
• Community Foundation Run S4N – 4/1
• Grow Ruck Valor – Coming in June

Enjoyed it men.

Yabba Dabba Doo

There were 3 ruckers and 4 bitches…..wait, there were 3 runners and 4 bitches…no, well maybe it was…..dang, I can’t remember. Should have been there. There were hills and we made them ours. It was glorious.

good work men-Whoopee

Beautiful morning for a run through Willow Creek neighborhood. – Diablo Sammich welcomed new site Q Bandit!!

Announcements:

Viking Dash Saturday

Extinction run 3/4

Community foundation run 4/1

City of Gastonia survey to improve roads – Hunchback to post link

Prayers:

Hayes family

Catamount

Whoopee family traveling

First Pres minister Davenport/family

Termite’s brother

Castlerock

Turtleman

Clavin M/family

16 PAX came out to a perfect gloomy morning today, all were ready to put in work. This is what I remember:

Pledge

Disclaimer

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Headcount- 15 + YHC

mosey to parking lot at end of park, after taking the scenic route.

The Thang

Round 1

Diamond Merkins x 11

Oblique crunches R & L x 11

Superman pull-ups x 11

Mosey to fence and back, plank for the 6, rinse/repeat  round

5 burpees for the train

Round 2

Peter Parker Merkins x 11 hard count

Lunges x 11 hard count

Hillbillies x 11 hard count

Mosey to fence and back, plank for the 6, rinse/repeat round

Bonus Round 1

Merkins IC x11 IC

Flutter kicks IC x11 IC

Mosey back through the park up to parking lot near the tunnel.

Round 3

CDD’s x 11

Squats x 11

Imperial walkers x 11 hard count

Mosey around the building, plank for the 6, rinse/repeat round

Plank for the 6, rinse and repeat. Bear crawl across parking lot and back, then mosey to tunnel for wall work.

Wall work

Hip Slappers x11 IC
Dirty Hookups x11 IC

Wall sit 1 minute , (2nd)wall sit 30 seconds

rinse and repeat, then fellowship mosey back to start.

Bonus Round 2

Burpees  x 11

LBC’s x 11

Freddy Mercury’s x 11

Finished up with Mary

COT

There are 311 days left in the year, that’s why most sets are 3 workouts and 11 counts. 311 days to push whatever rock you want. When this challenge is over, have something that you’re working on, some challenge to overcome. Never let yourself be ok with a complete stoppage in improvement. Flintstone asked me what I was working towards one time and I had some general target of better health, but nothing concrete. My process now is to identify an obstacle in my life and push it until it’s out of my way. Rinse and repeat. Still refining it, but the satisfaction of incremental accomplishments is way more motivating long-term than one big goal.

Announcements

Extinction- March 4th

Viking Dash – this weekend

Speed for need signup,

Whoopee v roscoe next week in the Q challenge at the Goat

Prayers

Tesla in his travels today

Tooth Fairy – Daughter

Wire nut and his mom

Clavins and his M

Easy riders son

Turtleman

Circled up and took us out in prayer.

The PAX pulled through strong today It’s an honor and a privilege to put iin work you gentlemen!

Maybe it’s Maybelline💋

2/22 seems like a great opportunity to do something numerically clever with exercises or reps or something.  I completely squandered it.  I’ll leave it to the “Elite 8” contenders for the March Madness Q championship to come up with clever schemes.   Today, we had 3 HIM’s show up to do some good solid work, and we stressed balance because that’s something we could do more of.  Here’s how it went:

Warm up with 10 SSH IC followed by 5 burpees. J2C joined a couple minutes late. Not to let him feel left out, we repeated the 5 burpees  before proceeding to the COP, 10 reps each of the following:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans
“Flamingo” air presses” (standing on other foot)
Mountain climbers

We moseyed for a lap around the track then over to the benches.  This was supposed to be a 2-group routine, but with only 3 we all stayed together for an exercise followed by a mosey across the field and back:
Bulgarian split squats (10 each leg)
Scorpion merkins (10 each leg)
Reverse lunges (10 each leg)
Scorpion merkins (10 each leg)
Bulgarian split squats (10 each leg)

Next, we moseyed to the back parking lot for 5 more burpees and another round of COP, this time 15 reps each:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans
“Flamingo” air presses” (standing on other foot)
Mountain climbers

After a quick 10-count, Apollo Ohno’s got us to the opposite end of the parking lot for “Pax choice.” I called for Mike Tysons while J2C ran to the end of the parking lot and back. J2C picked the next exercise while Tesla ran and so on. This seems simple but we managed to mess it up a couple times, somehow. I’ll blame it on being distracted by good fellowship and mumblechatter. After 3 or 4 rounds, it was time to mosey back to the flag for 5 more burpees and a final round of COP, 10 reps each:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans while greeting Mrs. Breaker Breaker’s entrance to the school
“Flamingo” air presses” (standing on other foot)
Mountain climbers

I thought we’d have a minute or two left for Mary, but we finished up right on time.

Announcements: March 4 extinction run, April 1 community run
Prayers: Families of all Pax in attendance

Appreciate the opportunity to lead this morning – Aye!

Nutria

A warmer near 60 degree morning.  Clear and dry.  An awesome morning to get in some rock pushing.

SSH’s while we get situated to start off.

Mosey across the side street to the bank parking lot where we stretch.  Then its a quick triple nickel with SSH’s on one side and Toy soldiers on the other.

Mosey across the front of Planet Fitness where the request to Monkey Humper the patrons of the establishment was veto’d by the Q.

Stop when we can clearly see the flag of the front of the convenient store across Union Rd for the Pledge,

Onward down to the Food Lion parking lot where 4 corners are called.  At each of the 4 light poles were

• 20 squats
• 20 merkins
• 20 LBC’s
• 20 CDD’s

Meander to the Doller General where Ring of fire is called.

20 default count

•  LBC’s
• Dying Cockroaches
• Crunchy Frogs (dangit JJ)
• American Hammers
• Flutters
• Oblique Crunches

Mosey to Dr Office parking lot and partner up

2 rounds of each exercise by each PAX.  P1 stays and does called excercise while P2 runs to the other side of parking lot and does 1 burpee.

• LBC’s
• Squats
• Merkins

Meander to bottom of hill where we NUR up the hill twice.

Mosey back to start 2 minutes early where we Flutter Wiper until the end.

Great work by the PAX.

COT Prayer

Its an honor,

Timeframe

What a beautiful morning in Dallas for a run. It was so nice out that 2 members of the Rhyne Alliance made an appearance! We continue to EH Sparky and his crew in hopes they will one day rejoin F3 full-time. Of course, if I’m being honest, he could probably say the same for me!

Most guys seemed to be be running around the college and it was nice to pass a few groups of PAX as I made my way around. A high five and a bit of encouragement is always nice!

It was good to see Pappy back out there with a ruck sack this morning. He has fought a lot of injuries the past 2 years but he keeps fighting back!

We also had an FNG. Good job Beatle Bailey for EHing our newest PAX – Coleco!

There were so many prayer requests out there today but I’d like to especially ask for prayer for the Hayes family, who lost their 17 year old son in a car accident Monday. I had talked to him a few times as he worked the concession stand at rec basketball games. While I didn’t truly know him, he seemed like a very nice and respectable young man. My kids knew him and said really nice things about him. It’s about as bad of a tragedy as you can imagine for that family!

• Montross