Today we basically did IPC “We are not Professionals”.
Bedpan and Montross created a new workout.
We also did a triple nickel at the hill with nothing but big boys.
Everyone got about 2 miles in and the hard work was appreciated gentlemen.
Month: September 2023 (Page 1 of 10)
Site Q figured it was about time for YHC to take his turn at kicking off everyone’s work week. It went something like this…
During the brief disclaimer, YHC made an offhanded comment that we’d see what we could come up with. This was taken by some of the PAX to mean that YHC didn’t have a plan. This was both hurtful and untrue. YHC would work this emotional distress out by beating down the PAX the way the Q was beaten emotionally.
Warm-up
SSH IC x 15
LBCs IC x 15
Morrocon Night Clubs IC x 15
Imperial Walkers IC x 15
The Pledge
Mosey to the park
Stopping at the top of the parking lot, we did the Reverse 66. From previous workouts, YHC knew there were exactly 11 islands in the parking lot. Instead of a 1, then 2, then 3 count at each island, the PAX would start at 11, then 10, then 9, working down to 1 at island 11. Amazingly the math still works out to 11s. The exercise… Perfect form merkins. This was well received.
Mosey to the shelter for some picnic table work
Step Ups x 50 (25 each leg)
Dips x 10
Mtn Climbers x 10
Step Ups for 1 minute
Dips x 15
Mtn Climbers x 15
Step UPs for 1 minute
YHC had planned to go back down to 10, but a PAX said Dips x 20. Didn’t want to look soft, so Dips x 20 it would be
Dips x 20
Mtn Climbers x 20
Mosey to the soccer field behind the playground.
Four Core-ners
Corner 1: Crunchy Frogs x 10
Corner 2: Crunchy Frogs x 10, Flutter Kicks x 20
Corner 3: Crunchy Frogs x 10, Flutter Kicks x 20, Dying Cockroaches x 30
Corner 4: Crunchy Frogs x 10, Flutter Kicks x 20, Dying Cockroaches x 30, LBCs x 40
Time to run it back with Non-Stacking Reverse Four Corners. This was met with silly chatter and questions, but if you think about it, it’s pretty clear
Corner 1: LBCs x 10
Corner 2: Dying Cockroaches x 20 (YHC may have said Crunchy Frogs which caused more confusion and silly chatter, but YHC was probably just thinking about the complaining that was coming with 40 Crunchy Frogs)
Corner 3: Flutter Kicks x 30
Corner 4: Crunchy Frogs x 40
Mosey back towards the flag
At some point stop at the light post for Squats x 5. Did this a couple of times on the way back.
Made it to the flag at 0615
Annoucements
Sandlot and Labyrinth need Qs in October
Half Marathon Ruck 10/21
IPC Relay
Shirts available for Storm and Ruck
Prayer Requests
Turtleman
EZ Rider family
Watt’s Up’s niece’s son Charlie
Prayer to take us out
Until next time…
A morning of Route 66 with changing exercises and modes of transportation.
Announcements
Half Marathon Ruck 10/21 benefitting Least of These Carolinas
https://lotcarolinas.com/programs-services/12-hours-of-christmas/
https://f3gastonia.com/2023/09/05/half-marathon-ruck/
Roundup 24hr run
Prayers for Tesla doing his Rim to Rim hike this weekend.
https://www.alltrails.com/trail/us/arizona/rim-to-rim-north-kaibab-to-grand-canyon-village
Great to have fall weather back! Some ran and some rucked I think but we all got better hopefully. Small crowd but quality was abound! Afterwards we moved inside for a lesson on the luckiest (or unluckiest according to your perspective) man in WWII. We reviewed The Forgotten Highlander by Alistair Urquhart a Japenese POW that actually built the bridge on the river Kwai. This was a story about the ultimate in human will and survival and I would highly recommend you check it out.
Announcements: 2nd F Lunch 9/20/23 @ Pita Wheel Gastonia / Tuna 200 (10-20-23) could still use runners
Prayers: Gumby’s Mom, Ann Ramsey biopsy, Gumby’s nephew (PuttPutt)’s daughter mouth surgery
We all have our home AO or our favorites. Mine is the one that I’m currently the Site Q which is the OG GasHouse. Unless I have a unique Q that requires a specific set-up, I take the same route each Saturday morning which means I’ll drive down Churchill Drive, take a right at the library onto Garrison and left into the Schiele. Why this route, well it’s the street my grandparents lived and then when they moved to a retirement home, my wife and I bought their house and it became our own. So, this weekly trip has a bit of nostalgia even though I’ve been up and down the road thousands of times. But as F3 has only been in my life for almost 8 years now, the downward hill just after Dixon to the speedbump speaks to me in a different way than those early years of my life. Today was finally the day the hill would be in play.
Warm-up – actually a twist with Tube taking the warm-up for a few exercises. Those Pain Lab guys get out of their vehicles warm as Tube needed only a few exercises to get their bodies ready. Boot campers were dismissed. We moseyed out of the lot and to the library to finish the warm-up as our old bodies and particularly our legs needed some stretching:
- Good Mornings SC x 10
- Toy Soldiers IC x 10
- Imperial Walkers IC x 10
- Side to Side Lunge IC x 10
- Maybe 1 or 2 more I can’t recall.
We trotted left out of the library onto Churchill and cruised up the road taking note of Stroganoff’s house (1st on the right) and then arriving at the speed bump just past Wilkins. The hill was clearly in view and the PAX felt what I was about to say. It’s a quick climb to the top – not a true Soul Crusher as Freight calls these beasts but when you do it 10 rounds, it becomes a beat-down. 11’s is the call with 10 Jump Squats at the bottom and 1 Perfect Form Merkin at the top. As we progressed throw the routine counting down and up respectively, I began to realize this lengthy run was going to take most of the workout. Stroganoff shared he had to depart at 7:30 for his daughter’s soccer game. He would make it to round 9 while the remainder completed the effort.
Next up was the PAX choice – 4 corners or another Hill burner. Nutria chose the 4 corner option. We began at Churchill and Edinburg with 10 Flutters, then went along Edinburg to Queensgate, stacking the flutters with 20 Penguins, up the hill to Nottingham adding in 30 Big Boys, to Nottingham/Churchill for the finale with 40 Mtn Climbers. That didn’t take too much time, so lets use the last 12 or so minutes to get in 3 rounds of what I thought would be the real Thang. We moved to the base of Queensgate which I have used that hill before (as has Whoopee) as it is tough climb. I had a sign with 6 exercises and reps on it. Due to the lack of time, we’d go about halfway up. Each PAX selected 3 of the 6 to complete in the allotted time. I’ll spare you the details but fare to say they were challenging.
It wasn’t all that complicated which I’m sure your surprised to hear. I guess sometimes I can go that way. Anyway it was effective and we enjoyed the fellowship.
COT – prayers for Turtleman. No announcements. Roscoe took us out.
Until the next one.
Go your own way!!! While this was mentioned as an option by YHC, the Armory route, including the gut check, was recommended as the way to go. We recited the Pledge of Allegiance and then headed off into the gloom.
We made our way, some heading off on an alternate direction later on as a way to practice “you versus you”. In the end, everyone made it back to the start safely. Good work men, another day’s work done!
Announcements: JJ5k, October ruck, 1 more runner needed for Tuna relay, Marshall Tucker Band playing in Belmont this Saturday
Prayer Requests: Turtleman coming home soon, Norwood posted recently, Jackson Hall
A perfectly warm afternoon at the greatest afternoon AO anywhere and a slight crowd of 5 showed up to put in some work. Pockets had to work so I picked up the Q so it was going to be a simple one.
Pledge
Warmup: SSH, Cotton Pickers, Hillbillies, Low Slow Squats, MNC’s
Mosey down the road through the woods and to the picnic shelter where we find a nice couple sitting at the back table and a large dog who was not happy to see us.
The Thang:
10 Derkins
10 Step Ups
10 Dips
10 LBC’s
10 CDD’s
10 Reverse Crunches then
Run down the hill to the pier and return and do this 5 times.
Freight led the way despite his foot giving him some problems. Wojo passed me pretty quickly too but we all got in some tough work. One time I was asking which number we were on and the couple sitting at the back table said “That was three”. Dang, I had two more to go. That dog really wanted to join the hill run.
We mosey back through the woods and stop at the extra asphalt beside the road for a few AB exercises.
10 WW1’s
10 American Hammers
10 Flutter Kicks
10 Freddie Mercuries (Get on your bikes and ride)
10 LBC’s
1 Minute Plank
Repeat this doing 5 reps of each AB exercise and repeating the 1 minute Plank. Planking a minute is tough. The world record plank time is over 9 hours but I found a minute is plenty for me.
Mosey back to the flag and time is up.
Announcements:
Relay Trail Run on 11/18/2023. There is a sign-up form on Slack.
JJ5K is Saturday and is a nice local race we have supported for a few years now.
Prayer Requests:
Turtleman
Blart’s daughter
Huck
Jackson Hall and his family
Oompa Loompa took us out.
*NMM Calling all F3 Pax to give the afternoon AO a try. It is always a tough workout and the candor and mumblechatter are top notch. I know how easy it is to give in to the busyness and the laziness but I am always glad that I posted at Midoriyama. Thanks to all the guys who showed.
Great morning for a Ruck! Bad time to fartsack.
We rucked around Martha Rivers stopping every 5 minutes to get 20 Merkins in each time. We had some good mumblechatter between the three of us.
Announcements: South of Dallas is playing Saturday night to raise money for the Rotary Garden Club. See Bandit for details! Tubes last official Q as the site leader for Painlab is this Saturday. I think I have been site Q for almost 4 years. Is that a record for Gashouse?
Prayer request: Voodoo’s daughter, Bandit’s brother-in-law Michael, Pray for Bandit, Jackson, Turtleman and Teachers (all the bullshit they have to put up with now)
Good work men!
You read that right. Fitness, Fellowship, Faith, and Freight! All coming to a trail run near you. Come out and join me at Midoriyama on 11/18 for a relay team style trail run. Very much like the Ragnar experiment race we did several years ago if you were involved in that. We will all set up in one location(the parking lot at the soccer fields at the end of the road) and won’t have to move from there other than when you are running so this will be peak 2ndF as well. Each team member will run 3- 2 to 2.5ish mile loops. Teams will be 2 or 3 man teams. We will start at 0730 and should be finished by noon. Plans will be made for food and brew somewhere after. More 2nd F! Are you afraid of trails? Are you scared of falling? Meow. Study’s have shown the best way to avoid that as you get older is to regularly travel on uneven ground. It allows your body to adjust to it and build the muscle it needs to keep you upright when you become uneven. Some people we know should have started this earlier. So come out for a good time and to improve your longevity. Sign up deadline is 11/11. You will be notified of your team/members the week of the race. Sign up link below.
Warm up
Goofball x 10
Gravel Pickers x 10
SSH x 10
Merkins x 10
WW1 x 10
Mosey to field at the track.
Triple Nickel.
1. Merkins, run to end of field, Wide Arm Merkins.
2. Bonnie Blares, Nur to end of field, Squats.
3. WW1, run to end of the field, Flutter Kicks.
Gather at the cone on the inside of the field. 4 corners on half the field.
We will Escalate the reps and exercises. Corners are.
Round 1 Corner 1. Lunges x 5, Corner 2 Squats x 10, Corner 3 Hillbilly Squats x 15
Round 2 Corner 1 Merkins x 5, Corner 2 Wide Arm Merkins x 10, Corner 3 CDD x 15
Round 3 Corner 1 WW1 x 5 Corner 2 Imperial Walkers x 10, Corner 3 LBC x 15
Corner 4 Mnt Climbers x 5, Mike Tyson’s x 10, SSH x 15.
Round 4 PAX choice at each corner
Mosey to the playground for some Pull ups, Squats and Merkins.
Back to the start.
Perhaps happiness is always to be found in the journey, uphill, and not in the fleeting sense of satisfaction a waiting at the next peak. Jordan Peterson.