Month: October 2023 (Page 6 of 14)

Nice cool morning this morning !

We started with a typical warm up consisting of:

SSH, Windmills, Gravel pickers, Moracin night clubs, and overhead claps

The first requirement was to “pick up the rock” yes an actual rock and only one, the instruction was to not let the rock touch the ground throughout the entire workout. So it was left up the the PAX to decide how the rock got from one man to another, we could either offer to take from someone, watch someone else hold it, ask someone to take it from us, basically no rules except don’t let it touch the ground, or there will be a 5 burpee penalty!

Next we went to the smallest picnic shelter I could find and 11 of us crammed ourselves in to do 3 rounds of: Step ups, Bulgarian Split Squats, and Merkins.

Then we Indian ran (sort of) with the rock over to the “Main Thing”

That’s where we encountered the skunk (although I had seen one earlier during set up)

We had 2 logging chains to be dragged up the parking lot about 2/3rd’s way to where there were 2, 5 gallon cans of diesel that were to be farmer carried the rest of the length of the parking lot to where there was a sledge hammer and log waiting for each PAX to take 5 “chopping” swings at before running the cans back to meet the chains and the chains back to meet the next PAX.

While each PAX took his turn running the set, the remaining PAX did random work until He made it back to the starting line, work included:

LBCs, Squats, Imperial walkers, Monkey Humpers, Merkins, Lunges, Big Boys, Laps, moracin night clubs, Freddy Mercurys and I’m sure I’ve left something out.

We made it back to COT with enough time to pass the rock around the circle with the rock bearer calling out an exercise.

Great work Men!

We rucked. We complained. We gave thanks. Some fog. Some Mary.

Some rucked some ran then we pledged did announcements I shared scripture from Judges 7&8 we talked about finishing well

Well in short, YES

This was a re-run of a previous workout held at a different AO, there were a few differences.

Warm up was:

SSH, Windmills, Gravel pickers, Moracin Nightclubs, and overhead claps.

Then we mosied down into the park and ran a set of 11’s with Mike Tysons and double count LBCs, yes double count anything will mess you up trying to count to 11, go figure.

Then the main thing:

We had 10 index cards with 4 different exercises listed and a rep count for each. All PAX picked a card, did the work, ran a lap around the parking lot, then grabbed another card. We only had enough time for everyone to get through the “deck” of cards once. Every one especially loved the burpee card which allowed the oppertunity for 5 burpees, 5 perfect form burpees, and of course 5 Kracken burpees!

Back to COT

Announcements: “There are many” that’s a direct Quote

Prayers: Brooks at Lavines, Tubes wife, Turtle man, This World/Country, A friend of Maybelline breast cancer.

Throngs of eager PAX waited patiently for the arrival of the Q to Old School. They only had to wait about 75 seconds before YHC plowed into the lot to get the festivities under way. This is what happened…

We started with a warmup under the picnic shelter that included the Patented Right Over Left. Other stuff was done.

Mosey around the track a couple times to get the blood pumping for the first course of the Thang.

50 Squats, 100 Merkins and 150 LBCs in whatever combination and order you want. Once that was done we moseyed toward downtown, taking a pause at the fire department for a sprint break. Mosey around the courthouse block, sprinting one of the straightaways. We stopped at the dry gazebo for plenty of ab work, which included lots of American Hammers thanks to Seuss and Wiki. Get up and mosey again, throwing in a couple more sprints for good measure. Back to the gazebo for more ab work and some stretching, then a mosey back to the start.

We stretched a little more to limber up after all that sprinting. The crowd went wild with excitement.

Prayer requests: Jackson Hall, Turtleman, Broke’s daughter getting engaged

Announcements: HC for Christmastown 5k, 2nd F lunch

There were some ruckers and some runners. It was a nice day for either. This is what happened…

The route was provided on Slack the day before by the excellent Site Q Virus and then YHC reiterated it before we headed out. The runners followed the route, the ruckers did whatever ruckers do when the wander into the gloom.

After the work was done, the runners were back where they were supposed to be AND they were on time. We waited and waited and waited and waited until YHC had to call one of the delinquent ruckers to get their location.  Apparently, it’s hard to keep good track time when rucking. Do better men. You hate to see it.

Announcements: 24 hour run Nov 4th, Beer Ruck in December, Freight’s trail race soon, 40-Day challenge NOW

Prayer Requests: Turtleman

A rainy Saturday at Folsom.
I called the Omaha for everyone to meet in the bottom shelter. I’m still nursing my back/nerve pain so no running for me. We gonna do a little block work! Gear Wrench brought his radio and I brought the blocks down so at 6:30 we got started.

Warm up: normal stuff

The Thang: With the blocks

13 reps- Down to 1
Curls, triceps, block swing, squat, Merkin, ww3 sit ups
13 step ups on the block between rounds
we all took turns calling the reps so we stayed together. My playlist was diverse and actually had some pretty good one pop up on the Pandora algorithm. Sarlacc only disapproved of one or two songs I think! 😂 That took about 40 mins. About this time Ommpa Loompa showed up 🤷‍♂️… I mean how late can you be and still be counted as working out….Hate to see it . We finished out with deck of death Ommpa Participated in this.

Time!

Announcements:
2nd F lunch Wednesday 18th noon @ Papas and Beer in Dallas

13-mile Ruck Saturday 21st 7am @ the Yank see Anchorman’s preblast.

24 hour run for No Brainer Foundation Nov. 4 5:30am @ Old School

F4 trail run relay Nov.18 @ Poston Park see Freights preblast.

Thanksgiving Frisbee Tournament Nov. 24 @ Poston Park — details coming soon.

Christman Town 5k Nov. 25 @ McAdenville

F3 Gastonia Convergence Dec 2nd @ Yank

F3 Gastonia Christmas Pary Dec 2nd @ Lewis Farm

Beer Ruck Dec 9th –details to come soon.

Prayer Request/ Praise Report:
Jackson Hall
Westside MIL
Srgt. Porkchop new baby
Sarlacc Daughter
Pappys Family
Clavin’s M
Ponyboys Friend Laura
Kid @ Flinstone’s school lost a parent.
Middle east
Praise/prayers for Turtle man

Pleasure to lead you HIM!

SYITG

Ball Joint

The @F3Gastonia belt is at home in the Land of Beards , Burpees and Pick-up Trucks! 7 Strong for a block beat down at Folsom! 🧔‍♂️💪🛻 pic.twitter.com/zRTcJNLwCZ

— Micah Monteleone F3 Balljoint (@MicahMonteleon1) October 14, 2023

Another October Q by Blueprint inspired from the current school volleyball tryouts and workouts.  Surely if the girls can do it…

Yet, with the F3 twist, the PAX were definitely given  the business after the lap and warmups with Ladder 99’s:

Round 1: 99 second Wall Sits

Round 2: 88 Seal Jacks, 88 second Wall Sits

Round 3: 77 Rocky Balboa’s, 77 Seal Jacks, 77 second Wall Sits

Round 4: 66 second Planks, 66 Rocky Balboa’s, 66 Seal Jacks, 66 second Wall Sits

Round 5: 55 Mountain Climbers (x1), 55 second Planks, 55 Rocky Balboa’s,  55 Seal Jacks, 55 second Wall Sits

Round 6: 44 Squats, 44 Mountain Climbers, 44 second Planks, 44 Rocky Balboa’s,  44 Seal Jacks, 44 second Wall Sits

Round 7: 33 Bench Dips, 33 Squats, 33 Mountain Climbers, 33 second Planks, 33 Rocky Balboa’s,  33 Seal Jacks, 33 second Wall Sits

Round 8: 22 Mike Tyson’s, 22 Bench Dips, 22 Squats, 22 Mountain Climbers, 22 second Planks, 22 Rocky Balboa’s,  22 Seal Jacks, 22 second Wall Sits

Round 9: 11 Jumping Wall Taps, 11 Mike Tyson’s, 11 Bench Dips, 11 Squats, 11 Mountain Climbers, 11 second Planks, 11 Rocky Balboa’s,  11 Seal Jacks, 11 second Wall Sits

Some announcements shared in the COT:
24 hour run on 11/4
CHAD 1000 on 11/10
CSAUP on 11/18
40 Day Challenge looms!

Prayer requests included:
Turtleman and his project to widen his shower
Red Ribbon for his recovery of a sprained shoulder
For the salvation of Jesus
Traveling PAX to include Orangeman, Buckshot, Blueprint