Pain Lab lived up to its name and delivered a solid beatdown this morning with a continuous circle of 45 seconds work, 15 seconds rest.
Circuit 1 (2 rounds) = Swings, Reverse lunges (with weighted backpack), American Hammers (with or without weight), Lawn mowers, Plank, Shoulder flys
Circuit 2 (2 rounds) = Clean & press, Step ups (with weighted backpack), Windshield wipers, Upright rows, Side plank, Chest flys
Circuit 3 (2 rounds) = Snatch, KB squats, Heels to Heaven, Babymakers, Side plank, Standing chest flys
Circuit 4 (2 rounds) = PAX choice at each station
No breaks between exercises or rounds, other than the 15-second transition time. Lively mumblechatter made the time go faster as the places mentioned in the title all came up at some point. It was great to kick off the weekend with these 5 HIM’s.
Announcements:
Next week 3/25 Gashouse and Pain Lab will combine with Hunchback as Q.
Community Foundation run April 1: Look for announcements on Slack about 7:00 workout; contact Broke to push a chair for Speed For Need.
Prayers:
Tube’s anniversary weekend, suicide prevention
Thanks for the opportunity to lead!
– Nutria
Month: March 2023 (Page 7 of 13)
41 showed at The Fighting Yank for a final 4 showdown of the Q vs Q, Whoppee vs Freight. Emeritus vs Emeritus. Hair loss vs Great hair. This is what went down.
Several minutes before the start I announced you better be doing your warmup now because the thang starts at 0700. With a limited time competition we have no time to waste. Flintstone filled everyone in on what was going to happen and at 0700 he handed it over to YHC. Let’s mosey! Around the block to the backside of the old school where we circled up for instructions. I put everyone into 3 man teams. I figured we would have a good many people and when that happens it’s like herding cats so you gotta disperse the load. Each 3 man team lined up behind a block along the edge of the track and the field. Pax 1 would be doing an exercise with the block, Pax 2 would be doing some kind of movement to a cone spaced out about 15-20 yds in front of us. Pax 3 would run across the field, do one burpee, and run back. The Pax would rotate through these three psoitions until all 3 were complete. At that time I instructed the Pax I wanted them doing SSH’s until the 6 was in. No standing and talking! Throw your hands in the air. Below is what exercises and movements we got through.
Thrusters/Bear Crawl
Curls/Backward Crabwalk
Blockee/Crawl Bear
Swings/Sidewinder
Alternating Block Merkins/Broad Jump
Overhead Press/Hop
I had about 6 more rounds we will have to do next time when I Q the whole time. At this point the other guy took over.
Whoppee called for a Switzer and ran through a few formalities we may have skipped in the beginning. This is a competition man we ain’t got time for this nonsense. This is also where my mumblechatter 1st poked at him. Fired up he yelled let’s mosey and over to the parking lot we went. He had us get into 3 groups. 1 group was doing Austarlian shoulder taps, one group was broad jumping across the parking lot(he copied this move from me), and the other group was carrying coupons while walking across the parking lot. Walking? In a competition? SA hated to see it! We rotated through these 3 positions then he called for another Switzer. This is where my mumblechatter poked him again. He threatened to put me in the corner! Got him right where I want him! He gave us instructions to run through the park and find the biggest hill. At the hill he was giving instructions on what was next. I couldn’t hear him because I ws picking up the 6(don’t forget Freight 2023). It seemed as though we were to do some sort of 11’s with lunges at the bottom and mtn climbers at the top. Someone questioned the Q on the numbers and he said who’s counting anyway? Victory is in sight. Shortly after we abandoned this and ran for the street. Over next to Sammy’s we Switzered again where it got a little close and uncomfortable for the Q. He gave a speech about elephantitus? Yeah I don’t know either. Now for his signature move……..Australian mtn climbers ic x 10. Rundown the crowded street and do lunges coming back. We did several rounds of this with different forms of getting back. At this point he handed the Q over to SA to do some Mike Tysons. Couldn’t even handle 30 minutes. I really do hate to see it. Back to the flag for one final switzer.
The voting was done and Whoppee graciously presented me with the gold medal.
COT:
Pledge
Announcements-Race City is celebrating 10 years next weekend and everyone is welcome to come up, 2ndF lunch on the 22nd at JR Cash, Community Run/SFN April 1st-we have 3 commaders and could use a few more runners.
Prayer Request-Tiger’s mom, Ratchet’s son, Huck, Turtleman, PP’s coworker, Tooth Fairy’s daughter, several more I’m sure I forgot, Praise report from the new Grandpa Orangeman
Naked Moleskin:
Once again thanks to Flintstone for setting this up. Thanks to te site Q Gavel for having us out. Thanks to all that posted. As Whoppee said this morning you should be there not for yourself but for the men on each side of you. Last but not least thanks to Whoppee for making that win so easy….I kid, I kid! Whoppee has pushed me in a lot of ways over the years. He got me to do my first relay race the BRR. I’ve done like 15 or so now. Now that I think about it maybe I shouldn’t thank him for that. He got me to do my 1st Goruck event. I’ve done several of those as well. Again maybe not so much of a thanks. Rucked the BRR……..I’m gonna stop before I get pissed of at the guy. Either way the guy has pushed me and has definitley had some impact in shaping the an I am today. Win or lose sir I thank you for that!
A beautiful evening at Midoriyama. This is one of the very few time YHC has Q’d and it wasn’t raining. The Q was resting a sore knee, so not a lot of running was planned. Def Leppard was a no-show due to product testing their newest mattress. He obviously overslept. Hate to see it. Let’s get going.
W/U:
- Seal Jacks
- 5 Burpees (because Breaker Breaker was late. Not really.)
- Grass Pickers
PLEDGE
Thang:
Grab a coupon and go to the parking lot on the other side of the turd shack.
15 to 1 – 15 curls, 15 overhead press. 14 curls, 14 overhead press all the way down to 1. A lot of mumblechatter with keywords “swole” “pumped” and “that’s what she said”. Freight was about to leave the workout to show his M his “awesome pump”. YHC doubts it would’ve made a difference.
Next, we partnered up for some Dora. Partner 1 FARMER carries (NOT fireman carries) the block(s) across the parking lot, 10 CDD’s, then return while partner 2 performs ab exercises.
- 100 Big Boys
- 200 Reverse Crunch
- 300 LBC’s
Circle back up for another round of 15 to 1. Exercises were overhead tricep extensions and squats.
We still had time for some 4 corners escalator.
- 10 Mike Tysons
- 10 Mike Tysons, 20 Freddie Mercs
- 10 Mike Tysons, 20 Freddie Mercs, 30 Werkins
- 10 Mike Tysons, 20 Freddie Mercs, 30 Werkins, 40 SSH
Time was up.
Announcements:
- 2nd F lunch at J.R. Cash’s in Mt. Holly on 3/22
- Community Foundation Run on 4/1
- Whitewater Center Trail run on 5/19 – 5/20. See Flintstone for details
- P200/ Mortimer coming up soon
Prayer Requests:
- Ratchet’s 2.0 (Jackson Hall)
- Mozart (Volt’s 2.0)
- Huckleberry
- Turtleman
- Tiger’s Mother
- Termite’s brother
- Radar’s sister
Praise Reports:
- Oompa’s 2.0 has acquired employment
- Thanks for all of our F3 brothers
- YHC’s 2.0 and her college experience
Solid work by everyone who came out expecting a weak sauce Q. Great to see Happy Trees at Midoriyama. He’s rolling right in with the squad and accelerating. Breaker Breaker made it out to Midoriyama. Great to see you, sir! Don’t forget to say an encouraging word to your brothers. We have no idea what some our brothers are quietly going through.
YHC took us out in prayer.
L8R SK8RS,
Slaw
Good crowd for a Run, Walk, Ruck, Whatever.
Pledge, Announcements, Prayer Requests and Praise Reports
QSource Opportunity
So it’s another QvQ Saturday and this place looks like most of the field trip days I remember from school as I was usually one of a select few that weren’t allowed to go for various reasons unbeknownst to me. This was usually some sort of punishment that I deserved truth be known. That being said this place is empty with the exception of Blart and myself with most of the normals visiting elsewhere for this week’s QvQ challenge. Since it was just the 2 of us I kept it simple with a little running, a little plyo, some hill werk and a lot of recovery work. Along the way we also made frequent stops for Merkins, Squats, Dips, and Step Ups.
That’s it that’s a wrap. We had a good simple and effective workout and we didn’t have any IKEA bookshelf instructions to cipher through whilst doing said simple workout.
Community Foundation Run, 2nd F Lunch at JR Cash’s Mt. Holly, QvQ
Lots of prayers out there right now y’all all know someone out there that needs them so say a prayer for them.
High quality crowd of 3 came out to The Ricky Bobby. SSH, Hillbilly walkers, and 5 burpees for warmup. Moseyed to the track for a classic escalator – lap around the field followed 15 reps of these exercises, accumulating one by one:
merkins
reverse crunches
step-ups
dips
windshield wipers
jump squats
Next we moseyed to the softball field for some tire flipping. It was way more fun than it sounds – so much that we flipped tires from the third base line to center field and celebrated with 5 burpees before flipping them back behind third base. Speaking of tires, good mumblechatter about driving and teenagers and now vs then helped get the tires a little bit further into the outfield.
After returning the tires, we moseyed to the flag for 4 minutes of Mary before closing out with pledge and COT.
Announcements:
April 1 community foundation run
CSAUP’s
Prayers:
Orangeman’s 3.0 Zoe
Those with dementia and mental health struggles
Privileged to lead these HIM’s
– Nutria
It was a beautiful pre-spring morning in the Carolinas with 32 degrees in the air. Where’s the snow damnit!
Wait, we’re missing a few good men who normally show up? They must be saving up their energy for the Q vs Q tomorrow!
We break from the Pub and head for Colony Woods. We’re missing Linus, so we will stop at his drive and do our traditional Monkey Humpers. We had great mumblechatter while stopping here and there to do squats, merkins, LBC’s and reverse LBC’s. By the way, I don’t know what Hunchback is feeding Scrat, but please keep our six from now on. That shit was horrible, lol.
Good work men! ….praying for those that could not make it.
Prayers for Mayor, Flintstone’s dad and Pocket’s 2.0 🙏
13 HIMs braved the cold and met up at a gloomy goat for worn out weinke beatdown, les by YHC. This is what happened:
Disclaimer
Warmup
10 SSH IC
RoL LoR
10 Gravel Pickers IC
R L leg up (quads)
5 burpees for the train
Mosey to upper lot
The Thang
Round 1
Oblique crunches x 20
Superman pull-ups x 10
Mike Tysons x 10
Mosey around block and back up stairs
R&R 3x
Headcount
13 + YHC
Mosey over to tunnel, 7 each side, grab a spot on the wall
Wall work
Hip Slappers x 10 IC
Wall sit 30 seconds
Dirty Hookups x 10 IC
Wall sit 30 seconds
R&R 3x
Mosey back over to upper lot
Round 2
CDD’s x 15
Peter Parker merkins x 10
Freddie Mercuries x 20
Mosey around block and back up stairs
R&R 3x
Round 3
Burpees x 5
Lunges x 10
Hillbillies x 20
Mosey around block and back up stairs
R&R 3x
Bonus Round
Flutter kicks x 30
Calf raises x 30
Imperial walkers x 20
Mosey around block and back up stairs
R&R 3x
Mosey back to start
At this point I had exhausted the weinke and we had 4 minutes left so I handed it over to the PAX to bring it home strong 💪
Tesla – SSH IC
Freon – LBC’s IC
Doodles – dying cockroaches IC
Pledge
COT
Announcements
MM QvQ:
Downtown Friday, March 17th – Short Sale v Balljoint
The Fighting Yank Saturday, March 18th freight v Whoopee -Ghost flag will be present
Community foundation run April 1st
Speed for need signup – To push talk to Broke. More track commanders needed
F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.
2nd f lunch at JR cash 22nd at 12 pm
Pockets bracket signup – it’s free!
Any old sneakers, any size, kids shoes especially. Bring to AO’s for termite to donate to an overseas organization. F3 receives financial benefit from donations as well.
Check presentation at primal for strong like AK. 3/18 at primal brewing.
Blood drive to benefit strong like AK at twisted Sugar April 1st
Time laps
Prayers
Flintstone’s dad – Prayers for strength during upcoming treatments
Arrowwood family – prayers for comfort
Tigers mom – Continuer prayers for comfort and strength
Rebar- prayers for restoration healing
Praises
Orangeman -little pie
Thanks for the opportunity to lead today fellas.
Maybe it’s Maybelline💋
2 HIMs were at the Labyrinth when I rolled in at the bell. This is what happened.
Disclaimer
Warmup
10 SSH IC
RoL LoR
10 Gravel Pickers IC
R L leg up (quads)
Mosey down to Martha’s, first island in the main parking lot.
The Thang
Round 1
Diamond Derkins x 10
Oblique crunches x 20
Superman pull-ups x 10
Mike Tysons x 10
Mosey to next island R&R 5x
Mosey to picnic shelter
Round 2
Dips x 20
Lunges x 10
Hillbillies x 20
Step-Ups x 20
Wall work
Hip Slappers x 10 IC
Wall sit 30 seconds
Dirty Hookups x 10 IC
Wall sit 30 seconds
Mosey back to start
Squats to finish
JJ w/flag
Pledge
COT
Announcements
MM QvQ:
Downtown Friday, March 17th – Short Sale v Balljoint
The Fighting Yank Saturday, March 18th freight v Whoopee -Ghost flag
Community foundation run April 1st
Speed for need signup – To push talk to Broke. More track commanders needed
F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.
2nd f lunch at JR cash 22nd at 12 pm
Pockets bracket signup – it’s free!
Any old sneakers, any size, kids shoes especially. Bring to AO’s for termite to donate to an overseas organization. F3 receives financial benefit from donations as well.
Check presentation at primal for strong like AK. Time laps
Prayers
Flintstone’s dad prayers today.
Arrowwood family
Tigers mom
Praises
Making it on time
Thanks for the opportunity to lead today fellas.
Maybe it’s Maybelline💋
Temps dipped into the 20s for the first time in a while. That didn’t keep the men of F3 away as 14 posted to put in some miles. Shout out to Pall Bearer who continues to push the rock and logged 7 miles this morning. If I’m not mistaken, that’s a personal best. If only his beloved Tar Heels were willing to push and go the extra mile rather than pack it up for the season and skip the NIT. Good to see you men out there this morning. If you’re interested in joining a team for the 24 hour run at the White Water Center, hit up Ball Joint. He’s looking for a 12 man team.
Prayer requests: Wirenut’s family, Ratchet’s 2.0, Huck, Chubb’s friend’s child, Montross’ coworker, Ball Joint’s friend. Praise that Tooth Fairy’s 2.0 seems to have done well after surgery!
Mayor was gracious enough to take us out in prayer.
_Montross