Month: December 2023 (Page 11 of 12)

Keeping with seasonal motif. No cancel culture here.

Started with quickly pointed out Q fail. Parked in time but was a few seconds late getting started. Only accepted answers are Yes sir, No sir, and No excuse sir.

Ran the simple route to Martha Rivers and back. The leaf pile monsters didn’t attack. New yap dog on the route. All returned safely.

Beer ruck.
Beer mile.
New Years Day to be determined.

No new prayer requests this morning.

Thanks for allowing me to Q.

We missed Linus today, so we rucked his last route backwards hoping to find him. No luck.

Ace Hardware opens today so we wrapped up with some window shopping.

I always try to bring something different for my Q’s and I always plan more than I have time for today was no different. We did a proper warm up of course and disclaimer we had 2 FNG from my work. Then headed to the soccer field where I had an 8’ section of power pole waiting roughly 100 pounds the plan was one pax carry pole to end of field and back to group that is doing LLB’s working their way across I can’t thank Easy Rider enough for bringing these to my attention they’re GREAT! Anyhow we took turns carrying the pole until we got to the other side. Then moseyed to a nearby parking lot where I had various coupons set up for circuit training we did 30 seconds on 30 seconds off for three sets of each exercise wich were: sissy squats thanks to wire nut for bringing the rig,deadlifts squats laterals curls bigboys burpees leg raises ab roll outs oh press jump rope SSH we didn’t have time to make it through all the stations but hopefully the pax worked some muscles they normally don’t we discovered stogie is squat illiterate 😆 but he tried can’t fault a man if he’s working at getting better 👍. We went back to soccer field and continued back across the way we started. Then did 22 for the troops counted off by a shirtless gear wrench in 35 degree weather 😆 he’s a savage . Then 10 burpees to finish out. After all was said and done I only burned 175 calories 🤷‍♂️so I guess it wasn’t that kinda workout but PX did some exercises we normally don’t with blocks and body weight so I say mission accomplished. We pledged did announcements and I prayed us out. Men I love F3 and what it’s all about I’m thankful for all the friends I’ve made since I started 👊🏻looking forward to the next one.

Three took to the mean parking lot of Bulldog and administered a sweet yet ferocious annihilation to the fartsaking pull of chilly morns.

We do this, like this:

WarmUp: Shoulda been there

Thang:

10 IC Dips
10 Step Ups
10 IC Incline Merkins
15 x 2 Calf Raises
REPEAT x 3

1:30 Burns:
1. Curls or Merkins
2. Squats
3. LBCs
Pledge

Linus & Hunchback muscled out 10 more minutes of fat shredding, muscled building reps.

Started the morning at 36 degrees with Burpees (thanks Mamas Boy), followed by some side straddle hops and a mosey to the front of the school. From here we partnered up and ran the loop while doing 150 Mike Tysons, 300 Sumo Squats, 450 LBC’s and Omaha’d 600 step ups to 300 due to time. We rounded out the 1st F with 10 minutes of Mary and a COT with a prayer led by our Nantan-elect, Flinstone.

Announcements:

Beer ruck Saturday – mcadenville river room 11:30am

Beer mile 12/30 preblast to come

Tesla Ricky Bobby tomorrow if you like getting harassed

Radar Has the Q Thursday at The Goat

Belmont run club – Xmas light run tonight; Starts @ food lion @ 630. Message @Orangeman if you are coming

Virus needs sweatshirts/gloves/socks/jackets For Rice & Beans of Gastonia; They are looking for used sweaters/jackets especially.

Prayers

• Turtleman
• Jane Fonda
• Montana
• Jackson hall
• Tooth fairy baby on the way
• Tiger – injured
• Ocho – grandmother, possibly Moving to hospice

Seven turned out on a blistering chilly Tuesday morn.

I’ll cut the crap and say, look at some previous back blasts to see what was done. 30% from June, 20% from October, 40% from May, and 10 made up on the fly.

WARM-UP—————————

Plank
Goofballs
Layout Merkins

THE THANG—————————

To the track, for BLIMPS & BOMBS with Hard-Runs in between

Hard-Run the corners. Jog the straightaways. At the 50yd line in each side, do the following alternating exercises:

BLIMPS
5 Burpees, 10 Layout PushUps, 15 Isometric V-Holds, 20 Mountain Climbers, 25 Plank Jacks, 30 SSH

BOMBS
5 Bobby Hurleys, 10 Oblique crunches, 15 Mega Jumps, 20 Bicycles (Freddie Mercuries), 25 Superman

ANNOUNCEMENTS————————
Convergence tomorrow, Christmas party
beer ruck. 9th

Be the match – program
Beer mile December 30 Sargento’s house

TAPs & Gratitude————————–
Turtleman,
Jackson Hall,
Jackson Curti Purdy
Jane Fonda’s house
Thought for the pax
Nutrias, daughters teacher coming back
Staying healthy
Promotion at work for Choo-Choo

Four ruckers and a runner at Members Only.  YHC was not one of them, only made it to Q Source.  Topic was Opportunity.