We had 10 come out and give trail running a go. A few others had to drop out for various reasons. It was a beautiful morning for it. Perfect weather. Clear and precise instructions were given. The trails were marked impeccably and yes you guest it, people still got lost. To be honest it was expected and I kinda hoped for it 🙂 .There’s really only so much you can do. I mean some people will get lost in there own yard. We ran in teams of 2 and Flinstone and Pockets came out on top with the fastest times. Flintstone had the fastest and even knocked Pizzaman out of his spot on a segment so you know he was gettin after it. Seuss probably had the most mileage. Unless you count Wiki’s mileage when he drove to Lowell to pick Seuss up in some neighborhood he found himself in, bless. Wiki did have the fastest laps but got slightly off on one of his laps costing him some time. Anyway we did something different and had a good time. Maybe we will do it again sometime. Thanks to all that participated.
Month: November 2023 (Page 8 of 14)
10 men posted to downtown on Friday. It was nice and warm for a November morning. Sweat was spilled. It was mostly mine as it was just my second BC in the last 2 months. It would have been my third had Slaw not shat all over me the previous day when I accepted the Q at Midoriyama upon his request. Once he found out the 1st F Q was available it was like I wasn’t even alive! Anyway.
Warmup: Doesn’t really matter
The Thang:
On the steps at the pavilion-hop up the steps. 5 Cdd’s at the top, hop down and do 5 at the bottom. 5 rounds
Next we did some deep sea divers for a few steps until I ran out of vertical/horizontal distance
Let’s mosey down to Main st.
1st corner 10 merkins, Around the block we went stacking them. 10 merkins, 20 lunges, 30 lbc’s, 40 mtn climbers.
Over to the Methodist church parking lot and partner up.
11’s. Run in opposite directions and do 1 little gumby in the woods. Run back and meet your partner for 10 booyah merkins. If you undertstand 11’s you know what happened next.
Mosey to the parking deck and partner up again
P1 does BTTW while P2 runs up a flight of stairs and back. Do 5 rounds. This sucked!
After this we did a few rounds of wall sits and dirty hookups before heading back.
COT:
Pledge
Announcements-Get signed up for the Christmas party and vote even if you aren’t coming(Freight 2023 most supportive/pickup the 6), help Broke out by showing up and helping SFN at the Christmastown 5k.
Prayer Request-SA took us out
With basketball season upon us, I figured a little basketball-themed Q would be a great fit today. I warned they guys that I may need to take an unscheduled emergency break this morning as I’d already ridden the throne twice before arriving this morning.
I took a little extra time to warm us up and get everyone nice and stretched out. Lets mosey!
We run across the soccer field to the parking lot by the lake. Keeping with the basketball theme, we did Route 66 Bobby Hurleys. Next up in the same parking lot, Route 66 Coach K Merkins. What is a Coach K Merkin? Most Duke haters love to make fun of K’s big pointy nose. The K Merkin pays homage to the goat by requiring you to touch the ground with your nose on each rep.
We mosey to the grassy area beside the horse track for Elevens. The exercises were Big Boys and, to keep with the bball theme, Mahktyr Ndiayes. As I wrapped up, I asked Pony Boy to grab the 6 and head to the courts as I dropped off some brown trout in the pond.
We regrouped at the courts to work on footwork and burpees. We circle up for some Mary as pax rotated calling exercises. I ducked out for yet another deuce trip as the group finished up Mary. I rejoined as Pony Boy called some Elevens with pull ups and dips.
Thanks to Pony Boy for stepping in and keeping things going as nature called. Also, thanks to Volt and Chubbs for posting and just being good dudes.
Prayers: our families, Wyatt family, business opportunities, Jackson Hall
Appreciate the opportunity to lead you men this morning.
-Montross
I said at the beginning of the workout that this was my first Q at The Yank… but now I am not so sure. It may have been my second one. Regardless, the disclaimer was to blame Flintstone for me being there and for the workout that was about to go down. We had some runners that took off from the beginning, not sure… but I will say that I scared them off with my flashing Bluetooth speaker and mumblechatter about blocks and shoulder work.
I had a few different ideas. Watts Up (aka Rhino) tried hijacking my Q (okay, maybe that’s a bit dramatic… he was really just trying to be informative and helpful). Most of his suggestions I listened to. I’m not a tyrant. The workout MVP goes to Jane Fonda for modifying some of the movements to make them harder.
Warm Up:
10 Gravel Pickers – in cadence
10 mnt man poopers – in cadence
20 ‘Roccan Night Clubs
20 Arm Circles Front
20 Arm Circles Back
Reverse Bear Crawl down the steps of the park
20-25 Side Straddle Hops – in cadence
Bear Crawl to the end of the side walk: 10 burpees (or flying squirrels)
Mosey to my truck across the street and grab some yard blocks.
Overhead clap with the blocks to the covered pavilion area.
Circle Up:
Iron Hulk (1:4 ratio of merkin to air presses) adding one with each person in the circle
Tha Thang (though, the joke was it was still all part of the warm up):
20 – SSH – in cadence
20 – Plank Jacks – in cadence
20 – Seal Jacks – in cadence
20 – CDDs on the blocks
20 – Flutters
20 – Hand release merkins with a brick row
20 – Arnold Presses with blocks
20 – American Hammers with blocks
20 – Skull crushers with blocks together
10 – Bent Raise Rotation (Lat Raise – Forward Raise – Reverse)
20 – Freddy Mercurys
20 – Nolan Ryans with the blocks (10 each side)
20 – Toy Soldiers with a brick/block
20 – Windshield Wipers while holding blocks
40 – Brick Flies
40 – Block curls
20 – Clean and Press with the blocks
40 – Chest Press LBCs with the blocks
20 – Tricep Extensions with the blocks
Tortoise and Hare… pair up! – Lt. Dans (or Zombie Walk) with blocks around the track while partner does 10 clean and press (with blocks)
Run to catch partner… REPEAT until I say so.
Mosey the rest of the way around the track doing a rifle carry with the blocks
Put the blocks down for some core work to reign us all in…
Little Baby Oblique crunches… and Stogie-fied Gas Pumps
Fellowship Mosey to return the blocks to my truck
Announcements:
- Convergence at The Yank on December 2nd
- Christmas Party on December 2nd
- FILL OUT THE STINKING GOOGLE FORM FOR F3 GASTONIA 2023 AWARDS!!!
Prayer Requests and Praise Reports:
- Montana’s continued recovery from surgery
- Turtle Man and his family
- Jackson Hall and his family
- Brutus has a mission trip coming up in January
- Anchorman’s person (and others who benefit) with the donations
- Praise for Brutus getting another grandchild coming up in the next week of so
- Praise that we’re all breathing and God is good and taking care of us and everything around us.
Thanks for letting me lead, Gavel. Don’t smoke ’em if you got them unless the cigars taste and smell good.
I’m Stogie, and I’m out!
After you post at your favorite AO and enjoy 2nd F coffee with your brothers go change your shirt and grab your ruck for this double down opportunity!
SATURDAY, DECEMBER 9th is the final ruck of our Official 2023 Trifecta Ruck series. THE BEER RUCK!
Did you get a beer when you rucked from Kings to Crowders? Probably not.
Did you get a beer when you rucked the Half Marathon ruck? Probably not.
Well, this time you will have no less than three chances to grab that frosty beverage you were deprived of earlier.
DETAILS: Park and Launch from:
The RIVER ROOM – 102 Main Street, McAdenville. Park in the large lot to the side.
Launch 11:30. Return after 8 miles of 2nd F Rucking including a few stops.
Bring $5 cash (or more) so you can buy into the Poker Ruck. Someone will win some extra beer money!!
CHEERS!
BOS
That got your attention didn’t it…
Bubba Sparxxx reached out about taking the Q at The Goat, and YHC’s first thought was, “I can’t do that. I post at The Pub on Thursday. I’ve always posted at The Pub on Thursday. I’ve never even posted at The Goat” Despite trying to find any excuse imaginable not to take the Q, YHC came up empty. And YHC is glad that was the case. Instead of developing a new weinke, YHC figured he’d just borrow the Lumber Yard weinke that was used the prior day at The Labyrinth, slightly modified to fit the AO.
YHC usually runs to The Pub on Thursdays, but The Goat seemed a little outside of the acceptable range for an on-foot arrival. By 0530, the circle was full of several familiar faces that YHC hadn’t seen in a while and some new ones that I’d read about in backblasts or heard about in mumble chatter. But one thing I did notice, the parking lot looked immaculate.
0530, let’s get going…
Quick disclaimer
Warm-up
SSH IC x 12
Merkins IC x 12
LBCs IC x 12
Imperial Walkers IC x 12
The Pledge
Mosey towards the park
Lunge walk across the bridge
Mosey towards the other bridge where (at the request of Dr Suess) we bear crawled across the bridge
Finally landing in the back parking lot
Since there were no repeats from the prior day at The Labyrinth, this would all be new to everyone
YHC called 4 x 4’s
4 AMRAP exercises, one minute each (that makes 4 minutes) with a 15 second break in-between
Exercise 1 – Seal Jacks
Exercise 2 – Perfect-form Merkins
Exercise 3 – Imperial Walker Squats
Exercise 4 – Flutter Kicks
YHC likes the AMRAP setup for two reasons… 1) You don’t have to concentrate on counting so sometimes it helps foster mumble chatter and 2) You can concentrate on good reps and not feel like you have to rush through exercises so when your partner gets back you’ve knocked off some impressive total
After completing the first set, we moseyed around to find another parking lot which looked like the other end of our original parking lot
Another round of the 4 AMRAP exercises. Unlike The Labyrinth, this cut of wood would be a 2 x 4 because we were already running low on time so we moseyed back towards the park.
Stopped at the picnic shelter for another round of 2 x 4’s
Exercise 1 – Step-Ups
Exercise 2 – Dips
Exercise 3 – American Hammers
Exercise 4 – Derkins (didn’t do these the day before, one minute of those after the PF Merkins were awful)
Mosey around the park before one more round of the 4 Exercises to complete the 2 x 4
Feedback was given that the bridge was good for Karaoke, so that was done facing upstream across the bridge.
Since we didn’t switch sides half-way across, we did Karaoke back across the bridge still facing upstream.
Think we lunged back across the bridge.
Back at the flag with 2 minutes remaining.
Weed Killer called Peter Parkers
Gavel called Dying Cockroaches
And that’s time.
Annoucements
F4 Trail Run this weekend
Frisbee Tournament on Thanksgiving; Flintstone w/ the Q at The Goat
12/2 Convergence @ The Yank and Christmas Party
Prayer Requests
Tesla’s sister
Those facing holidays after losing a loved one
Prayers for our children
Turtleman
Montana
Prayer to take us out
Until next time…
It’s not hyperbole to say that I was blessed to have had the Q this morning. I often get into a posting routine and don’t get outside of my own little bubble. Don’t get me wrong, my Q at The Goat was nothing special or some courageous move. It just reminded me that sometimes you need to get outside of your comfort zone. Even stuck around for the post-beatdown Coffeteria where 6 of us talked buying cars, election politics, and hot princesses.
Thanksgiving is a week away, but you didn’t come here for any gobbledygook. Here’s what happened…
YHC arrived to find the Snoball’s light flashing “OPEN” which lit up the gloom. 0530. Let’s get after it…
Warm-up
SSH IC x 15
Merkins IC x 12
LBCs IC x 15
Imperial Walkers IC x 12
The Pledge
Mosey to the ballfield building by way of the park maintenance shed.
YHC called 4 x 4’s
4 AMRAP exercises, one minute each (that makes 4 minutes) with a 15 second break in-between
Exercise 1 – Seal Jacks
Exercise 2 – Perfect-form Merkins
Exercise 3 – Imperial Walker Squats
Exercise 4 – Flutter Kicks
Four rounds total. After each round, mosey around one of the ball fields with the first run being around the two fields in the back.
Mosey to the picnic shelter near the playground.
Time was short so this set of lumber would be 2 x 4’s
2 AMRAP exercises done twice, one minute each (that makes 4 minutes) with a 15 second break in-between
Exercise 1 – Step-ups
Exercise 2 – Dips
Exercise 1 – Step-ups
Exercise 2 – Dips
Mosey back to the flag.
Announcements
F4 Trail Run this weekend
Frisbee tournament on Thanksgiving; appears all AOs are open at normal 0530 time
Convergence @ Yank and Christmas Party on 12/2
Prayer Requests
Simpson family
Turtleman and family
Huck
Jackson Hall
Everyone with sickness going around
Maybelline’s cousin
Prayer to take us out
Until next time…
It was a beautiful morning at the Gashouse.
Nutria had Bootcamp.
We did some gear, core, and some kind of cardio the whole time. It was a good workout.
An 8pm call out from the AO looking for a Q in the morning sat awkwardly unresponsive for 20 minutes. Knowing I have a few Qs scheduled in the next few days, I volunteered Scrat to VQ the HIM of Diablo Sammich instead
After the pledge, Linus, Tube, Bandit, and YHC rucked from Pelicans to First Baptist Church’s multipurpose building. As Scrat sniffed every fire hydrant, we stopped for increasing squats until our quads burned.
On the return, we checked out the new ACE Hardware building on Neal Hawkins Rd, which had a “Opening in December” sign. Looks like some quality brands will be sold there, just in time for Christmas.
Aye,
Hunchback (typing for Scrat) 🐶
High quality HIM’s at The Ricky Bobby came ready to work. We warmed up with SSH (10xIC) and that was it. I hope nobody decided to show up 2 minutes late, because we were gone down the road to New Hope Presbyterian for Double 11s. Started with 1 Mountain climber and 10 Mike Tysons, then moseyed around to the other side of the half-circle driveway for 1 Bobby Hurley and 10 Big boys – proceeding, of course, in standard 11s fashion. The PAX (cough-Tesla-cough) opted for making it a “dirty” double (because “why wouldn’t we?” – I knew the answer before I even asked), so we paused at the church steps for 5 derkins every time we crossed. On the Bobby Hurley-Big Boy side of the circle, a foul odor invaded the cool morning air. Orangeman denied responsibility as he didn’t partake in the usual “Taco Tuesday” festivities. Tesla was wearing an Under Armor shirt that appeared cleaner than he deserves. So, we concluded it must have been a skunk defending its territory…
I had a lot more planned for the church location, but it was 5:56 when we finished the Dirty Double 11s. Orangeman passed on my offer for a 10-count, so we kept moving and moseyed back to the school for Team Lazy Dora:
– 100 merkins – took turns with 10 reps at a time while others held plank.
– 150 squats – took turns with 10 reps at a time while others held Al Gore
– 200 flutters – took turns with 10 reps at a time while others held 6 inches
This was a burner, especially the squats / Al Gore, and we left some distinctively sweaty “art work” on the asphalt for the teachers to admire as they arrived at school. But we still had 9 minutes left, so we proceeded to a 4-corners escalator:
– 10 Bobby Hurleys, bear crawl short way across the parking lot
– 20 merkins (after repeating above exercises), nur the long way across the parking lot
– 30 Hello Dollys (after repeating above exercises), bear crawl short way across the parking lot
– 40 mountain climbers (after repeating above exercises), nur the long way across the parking lot
That left us 2 minutes over – Q Fail! Move quickly on to COT. After the pledge, we greeted Mrs. Breaker Breaker and pointed out that she was later than usual. We knew, clearly, that it was Breaker Breaker’s fault. But Mrs. Breaker Breaker informed us that the principal didn’t want teachers arriving at school before 6:30 for some inexplicable reason. Mrs. Breaker Breaker had been going in around 6:30 for a few days and is now gradually getting back to her normal arrival time. Several other teachers also arrived “early” as we finished up COT.
Announcements:
You missed 2nd F lunch at The Lodge in Belmont, which was mostly a reunion of this morning’s PAX from The Ricky Bobby. Balljoint took advantage of half-off draft beers and Goose arrived late to enjoy his 2nd lunch of the day. Other announcements: Thanksgiving Ultimate – sign up on Slack. Christmastown 5k – HC to Broke to help push a chair, or just show up to support. Christmas party Dec 2 – fill out the form and RSVP.
Prayer requests: Tesla’s sister, PAX traveling next week, and Israel.
I’m glad for the opportunity to lead and start the day right!
– Nutria