Fitness, Fellowship, Faith

Day: May 8, 2023

This is what we came for…

It seems as people age, the weather forecast and weather conditions are central to one’s daily life. Take my Mom as an example, who believes NBC’s Brad Panovich guidance ranks #3 following the Lord and her doctor (her pharmacist might be a tight #4). All I have to do is bring up an outdoor event or traveling on the road and my dear Mom will share Brad’s forecast. I think she’d adopt him if he was willing. For those of us with an upcoming Q, we tend to pay a slight bit more attention to the weather to know if our plans will work or need an Omaha.  Aside from the Convergence, there were some recent downpours we suffered through. Linus shook his fist at the sky even with thunder and lightening in the area. If you recall, last week, there was a 70% chance of rain for Saturday which not only looked ominous for my Q, but also for the free ticket I had to the Wells Fargo golf tournament. But fate can be fickle and luck would turn for the best and the 70% rain become warm and sunny instead. Whoohooo. There was no holding back on my Weinke now (…that’s what she said!)

Some old but friendly faces gathered in the circle at the GasHouse. Just as we were to begin, here comes Roscoe, Sargento, and Quiche!! all with ruck sacks on. Did Quiche get drugged and not realize he was walking with a weighted backpack? Quick, someone check that cargo load for actual weights and not a few Diet Cokes. It would later become discovered it was the Big Cheese’s birthday, so maybe Quiche was carrying cupcakes. So those two kept on while Roscoe joined the warm-up. A brief disclaimer – proper form rather than speed – you vs. you – simple reminders that us stubborn men have to hear from time to time.

Warm-up – all in cadence, 10 reps:

Imperial Walkers, Toy Soldier, Seal Jacks, Side to Side Lunge, Mtn Climbers, Peter Parker, Parker Peter, Plank Jacks, [walk your feet in to downward dog] CDD’s – once the Mtn Climbers began, we remained in plank – that got the shoulders working and loose. Some were ready for the COT, but there was 50 more minutes to go.


Mosey to Grier and line up across the curb facing the gym. We’re going to do some lower body work but we’re going to do it while balancing on the curb which also works your core. Begin with 15 calf raises, flare toes out for 15, turn toes in for 15 more.  Now the challenge of performing squats with your toes on the curb and heels off – this emphasizes your quads and balance – go for 20 OYO. Time for upper body – the Red Reaper – 15 merkins + 30 shoulder taps + 15 merkins. Back to squats for 20, another round of Red Reaper. Taking a brief break, Stroganoff noted he was tired of watching his reflection in the glass windows, so we’ll flip and go heels on the curb for 20 squats and end with a third round of Red Reaper.

Flintstone said he heard a train…so as we mosey out of the parking lot and hit the speed bump, we give 5 burpees for the train. When I got to the steps for cross Garrison, another train (or so I claimed) whistled in the distance – let’s do 5 more burpees. We hustle to the youth hut at the top of the hill. Wall sits waiting for the 6. EZ Rider’s son PickleRick is along with us this morning and at this point likely wishing he’d remain in the fartsack. Once all are present and accounted for, we do Whoopee’s new favorite, Australian Mtn Climbers x 15 followed by 30 Donkey Kicks; recover. We followed that routine two more times. Mosey down the hill toward the ballfield. Upon arrival, Stroganoff says “this is the Short Sale workout I was expecting.” I hope that is a good thing.

At the Q vs. Q Championship, I pulled out the workout and added a few stations. No team competition this day, just an individual station for each PAX with the timer once again being the Murder Bunny and hop over. The other stations were a You vs. You AMRAP:

  • 5 Thrusters + 10 Block Curls
  • 5 Perfect Form Merkins + 10 Big Boys
  • 5 Jump Squats + 10 Mahktar N’Diayes
  • 5 Burpees + 10 SSH
  • 5 Curls + 10 Shoulder Press
  • Monster walks (put a band around your ankles – side step 10 right, 10 left – glutes will feel it)
  • 5 Bent Rows + 10 Hammer Curls

We managed to make it through 2 rounds. PickleRick needed CPR to revive him. Each station was clearly marked and there was plenty of light. The mumble chatter was not directed toward the Q nearly like a few weeks ago. This is a full body beatdown that most PAX should have felt the soreness over the weekend.

COT: Prayers: Sargento’s uncle, Flintstone’s parents, Turtleman, Termite’s son, Rachet’s 2.0; Announcements: Annihilation is at GasHouse next week. JJ with the Q and early rumor is running shoes are recommended. See Purple Haze pre-blast on family bike ride/mexican food/arcade. 5/13 CAM food drive help – see Flintstone.

Thanks for the opportunity to lead.

Short Sale


Run the Race

8 PAX came out for a run to start the week off right.


Hebrews 12:1

“Therefore, since we have so great a cloud of witnesses surrounding us, let us also lay aside every encumbrance and the sin which so easily entangles us, and let us run with endurance the race that is set before us.”


Whitewater run May 19th and 20th

Bike Ride and Arcade June 3rd

Lunch at The Lodge in Belmont May 24th

Memorial Day Murph at Martha Rivers Park


Pray for the White family, Huck, Turtleman, Gear Wrench’s grandmother, Beetle Bailey, Jackson Hall, End of School and Slaw’s 2.0. Praise for the healing of Westside’s grandmother.


Ball Joint took us out,

I’m Broke

Members Only 5/07/23

Five runners and four rucking on a beautiful Sunday morning.  Unibrow joined us down range from Knoxville, glad to have him.

After all had returned, we gathered to hear the mission of F3, to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.


Announcements: 2nd F lunch on the 24th at the Lodge Belmont, time laps on May 19, Grow Ruck June 10 in Charleston

Prayer requests: Graduates, pax and family members travelling, Tiger mom, Brutus mission trip to Uganda 5/11 – prayers for good weather

YHC took us out

Proceeded to Q source with topic of study – continuous learning is a necessity to keep the guard rails up.  But the methods and topics must be in keeping with proper ideology.

Always an honor


Taking it Q the Streets


Parking Deck

Sort of a rinse and repeat of my previous Q’s.  Motivation high, unfortunately so is my writer’s block.

Merkins/Squats/Big Boys/Burpees/LBC – Partner 1 amrap, Partner 2 takes a mosey.  In between we meandered to the top for more of mentioned.  Partner sprints back down.

Taking it Q the Streets

Partner 1 lunge, Partner 2 mosey, collect your partner and start again.

Rinse and repeat with bear crawl, inchworm, crabwalk.

Plank and holds (partner 1 plank, partner 2 mosey)

Al Gore


6″ (on six, heels in the air)

Time, mosey back.  2+ miles in today.



Annihilation:  5/13, Gashouse, JJ with Q

Volunteer Cam opportunities and Young Life Golf Tournament (may be same day?)


Westside:  Grandma with covid

Rachets son:  Jackson

Flintstones parents

Freight:  Calf injury

Huckleberry and Turtleman

Huckleberry with Q at Folsom at the end of this month

Honored to Q

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