Fitness, Fellowship, Faith

Month: October 2023 (Page 1 of 14)

Gashouse 10/28/23

When Short Sale reached out to YHC to grab a Q, YHC knew exactly what he would do. Bring the blocks to Gashouse and administer the same Iron PAX challenge he led at Folsom a couple months ago! It’s a heck of a beatdown, and it truly is you vs. you.

Warmup: The usual stuff


Nutria takes the pain lab boys and the boot campers follow YHC across Garrison to the library parking lot. Grab a coupon out of the bed of the truck and line up side-by-side on one side of the parking lot. The thing to remember is that all the exercises are performed in 25 rep sets. After 25 reps, set the coupon down, mosey to the other side of the parking lot, do 3 Burpees, then return to coupon and resume the reps until all reps for that exercise are completed. Exercises are reps were as follows:

  • 200 Curls
  • 175 Squats
  • 150 Overhead Presses
  • 125 Block Swings
  • 100 Merkins
  • 75 Thrusters
  • 50 Bonnie Blairs
  • 25 Blockees

Mumble chatter was light, then got better after awhile. Some bad dad jokes (Broke has a few if you really have nothing better to do with your life). Some discussion on if (or when) the “b!tch” will be back. See Whoopee’s downtown BB if you need clarification. He wasn’t at Gashouse, either. The valley is deep.

All the PAX pushed hard. Like YHC stated earlier, this one’s a gasser. We put the coupons back and moseyed back to start just as the 8 o’clock church bells rang. Great work, men!


  • 11/4 – 24 hour run at Old School. Start time is 0530. Also, Folsom will be closed and all Dallas boys meet at Old School for The Touchdown Beatdown. Winner takes the belt!
  • 11/18 – F4 Trail Run at Midoriyama
  • 11/23 – Ultimate Frisbee Tournament at Midoriyama Thanksgiving morning
  • 11/25 – Speed for Need at the Christmastown 5K. HC to Broke if you want to push a track commander.
  • 12/2 – Convergence at the Yank the Christmas party at Lewis Farm that evening
  • 12/9 – Beer Ruck. BOS has the lead

Prayer Requests:

  • Jackson Hall
  • Turtleman
  • Gumby’s Mom
  • Kids  we will be pushing at the Christmastown 5k
  • Clavin’s M
  • Quiche headed to Pakistan

Great to see a lot of the Gashouse guys I usually don’t see. I hope the beatdown was worth the price of admission! Until next time –



Midoriyama 10/31/23

Well, it’s Halloween, it rained earlier and the temps have dropped 30 degrees in less than 24 hours. YHC figured he’d be alone today. Four faithful guys posted along with YHC and we put some work in.

Warmup: SSH, Grass Pickers, L/R stretch, R/L stretch.



Mosey to small practice field for Dirty Blackjack. 20 H/R Merkins, 1 Big Boy on the other side. Stop and do a burpee (or whatever you want to do) at mid-field in both directions.  Just like 11s just more reps. 210 reps to be exact. There were numerous slanderous words hurled at the Q during the workout. This took 39 minutes of the time. VERY slow mosey (a.k.a. WALK) back to the flag to prevent the PAX from falling apart or pitching a hissy.

2 minutes of Mary at the flag to finish.


  • 11/4 – 24 hour run at Old School starting at 0530. Donations will go to The No Brainer Foundation
  • 11/18 – F4 trail run at Midoriyama
  • 11/23 – Ultimate Frisbee Tournament at Midoriyama Thanksgiving morning
  • 11/25 – Speed for need at the Christmastown 5K. HC to Broke if you want to push a track commander
  • 12/2 – Convergence at the Yank in the morning, Christmas party at Lewis Farm that evening
  • 12/9 – Beer Ruck. BOS has the lead on this.

Prayer Requests:

  • The nation of Israel
  • Oompa Loompa health issues
  • Gumby’s mother
  • Pocket’s Dad
  • Turtleman

YHC took us out in prayer.



The Fighting Yank – 10/21/23

While all the ruckers were out rucking a half marathon, someone had to take Q at The Bunker, I mean The Fighting Yank. YHC promised no running the day before, so forgot we were actually at the Yank where we like to get in some running during the boot camp.



The Thang

Fellowship skip down to the bunker where there were 14 stations setup with 14 different exercises.
Find a station to start and perform that exercise for a minute, then 20 seconds to move to next station for EMOM working your way through all stations. Rinse and repeat two rounds.

Butt kicks up out of bunker back the the Yank.

The Pledge



Prayer request and praises

YHC closed us in prayer.



Treats at The Storm

Big crowd to celebrate a start to Halloween festivities, 15 for bootcamp and four runners.  Pledge.  Quick disclaimer and mission of F3 to plant, grow and server small workout groups for men, for the invigoration of male community leadership.  More on that later.

Warmup of SSH, Imperial Walkers, arm circles, gravel pickers and some stretching.  Take a mosey around parking lot and gather in the corner.

Four corners is the call.  Add the previous exercise at the next corner.  Corner one, 10 hand release merkins.  Corner two, 10 HR merkins, 20 flying squirrels.  You get the idea.  Corner three added 30 bonnie blairs, corner four added 40 smurf jacks.  What goes up comes down, stay at corner four and repeat.  Unwind the same exercises at each corner in reverse ending at corner one with 10 HR merkins.  Included a lesson on the credo, “leave no man behind, but leave no man where you found him.”  The group stayed together until everyone completed, and continued doing reps until last man finished.

Go to the nitch where the outside wall dips in toward building.  Line the wall for high knees and donkey kicks.  Begin high knees and on command do a donkey kick.  While doing this, we reviewed the five C’s of virtuous leadership, candor, commitment, consistency, contentment, and courage.

Moved into three rounds of suspension merkins.  Feet on the wall, ideally only one foot up the wall, higher makes it easier.  Hold plank until call for merkins, on call do five merkins.  Really have to engage core to stay on the wall.

YHC took a few minutes to discuss the last phrase in the mission statement “invigorate male community leadership” and how important the leadership virtues are to us all.  We live in a world that is under attack every day.  Attack on ourselves and those near us.  The world is as filled as ever with self-indulgence, greed, lust, gluttony, instant gratification and a general idea to do whatever it is that makes you happy that we as a society are losing  the notion of working hard and doing the right thing.  We are the front line soldiers in the battle.  We must lead with virtue in Godly life, Cherie Berrie recently discussed planting the seeds that allow God to grow and nurture.  Fortunately we know that good wins, but we must do our part until the victory is fulfilled.

Sprint back to the start for a little Mary.

Announcements:  Weekend of Nov 4 Folsom closed due to Roundup leading 24 hour run to benefit No Brainer Foundation – looking to have someone on the course with Roundup and others every hour of the 24 – also accepting donations, trail run CSAUP Nov 18, Dec 2 convergence and Christmas party, Dec 9 beer ruck

Prayer requests; Tooth Fairy daughter to begin further spina bifida testing, Montana upcoming surgery, Anchorman friend to undergo bone marrow transplant, Tiger mom, Turtleman, Huck, praise of Norwood leading the Yank Saturday, Flintstone and Virus upcoming marathon, Ozark injury

YHC took us out

Always an honor



Great Saturday morning, with a strong group.

Warm Up,

Then 10-1 merkins and step ups.

I let the pax know that at each stop sign we would be doing..

Squats, shoulder Taps, Oblique crunches, air Press. 10 each.

Included were some 11’s and triple nickel.

It was good.

Florida Man returns

With the Hurricane season coming to an end I felt that winds of change coming from the south.

Little did I know that Florida Man would take over this fine Saturday at Folsom.

We did Keg stands, hill climbs, practiced running from Alligators, along with his normal bag of tricks aka the Fanny pack of pain.

Pony Boy received the Epic Skull Ring as a token of Florida Mans approval of him being the new site Q.

It was a life changing Q for all. Also his set list of Jams was very Mullet and T-top approved.


Cash me Ousside, how ’bout ‘dat?

Six Pax were warming up at the Sandlot when Maybelline….I mean…..wait?…….Watts Up joined us late.  This is highly unusual.

We warmed up with a healthy disclaimer.  We even did Press Press Flings because Whoopee LOVES THEM but he wasn’t there to experience the opening and stretching of the rib cage and the swoll chest you get as you thrust it out!

We moseyed to Martha’s House for some Swim Buddy Clap Merkins.  We circled up, I gave a healthy dose of instructions, and we failed again and again but the good news was we did a lot of merkins and held a plank for about five minutes in the meantime.


We then moseyed to the ballfield for the thang.  10 burpees, 10 merkins, 10 squats, 10 Plank jacks, 10 big bois.  A9 burpees….etc….8 burpees…t any time Watts Up could call a lap in between declining sets.  When we completed 7 of each exercise, Watts Up called or a lap and then busted his arse on the run.  We continued the exercises and Winehouse could call a lap.  With one rep to go, he called a lap.  We finished up and then headed to the parking lot and tried our clap merkin clap again.  This time, we called it two claps and a Ric Flair.   That failed.  We finally tried clap merkin clap and after a couple of successful rounds we called it a success.  We then headed back and did 15 DDC’s at each lightpole while completing announcements and prayer requests.  Captain Steubing had to leave for a cruise ship at 0610 so the Q accommodated his schedule.  We did some Navy Seal should stretch things too which Whoopee would have also loved!


Watts Up requested the 48 rep cash out and then we did two rounds of Mary for time and the Pledge and COT.

Folsom 10/28/23

Been a while since volunteering to lead at Folsom, good to be back.  Sarlac greeted me and pointed out the location of the blocks, good to know.  Ponyboy and Gearwrench came in from a couple of miles of EC.  Volt, Chubs and Westside all rolled in  with a few minutes to spare.

0630, let’s get going.  Start with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  Warmup with some side stradle hops, imperial walkers, gravel pickers, arm circles and some stretching.

Mosey to the blocks.  Everybody grab one.  Five stations  surrounding a center station.  Perform exercise at one station and rifle carry to the center station to perform that exercise.  Rifle carry to the next station always returning to the center after a station is complete.  Outer stations were blockies, thrusters, swings, goblet squats, and WWIII sit ups.  Center station was blockies.  After each round, run to playground and back staying on road.  Decreased reps, beginning with 25, middle blockies number was 3.

Westside made it to the round of 5 reps, Not sure about everyone else, YHC had just finished round of 15 reps when time to stow block.

Mosey back to flag to discuss how each day is a new day, success or failure day before does not define this day.  Success leads to another day of hard work to stay ahead, failure is a chance for learning and a fresh start.

Get out to Q source and participate in CSAUPS and Grow Ruck events.  These events a critical in the “invigorating” portion of the mission statement.

Announcements:  24 hour run in Dallas at Old School site November 4 (Folsom is closed) – trying to fill each hour for companion runners also donations for No Brainer Foundation, convergence and Christmas party first Saturday in December, trail based CSAUP Nov 18, Speed for Need at Christmastown 5k (HC to Broke)

Prayer requests:  Jackson, Turtleman, Huck, Westside mom, Tiger mom, violence in Middle East

YHC took us out

Always an honor


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