Month: January 2024 (Page 8 of 12)

12 runners and 2.5 ruckers

The Pledge

COT

Announcements

Prayer requests

YHC closed us in prayer

Solid beatdown started with a standard disclaimer, warm-up, and mosey the long way to the back of the church.  We continued with 10x each of Nolan Ryans, American Hammers, and plank jacks, then it was time to get the blocks.  8 pax was a perfect number to partner up and rotate through 3 exercise stations:  Thrusters, Derkins (feet on the block), and uneven merkins (one hand on the block).  The 4th pair lunge-walked with farmer carry to the next station.  I set up the music and we got to work.  Pandora’s Heavy Metal station included Nirvana (which brought back some nostalgia for Cherie Berry), Korn, and a few ads because I don’t use Pandora enough to justify paying for it.  The ads were unwelcome, but I heard more grumbling about the assigned exercises, which very quickly burned out the shoulders.  After one full round, we paused for 10x each of Nolan Ryans, American Hammers, and plank jacks.  Then rinse and repeat for another full round.  At the start of round 3, it was time to change things up:  Same 3 stations with World War 3’s, Swings, and – selected by Orangeman – blockies!  We still lunge-walked between stations but pax choice of how to carry the block.  After 2 more full rounds, with Nolan Ryans, American Hammers, and plank jacks in between, it was time to move on. 

Preparing for this Q, I wanted to find something to work the legs like the Cheddar Shredder that Hot Corner has so generously introduced to our region.  Searching the Exicon, I took some inspiration from the Bataan Death March and modified it to use blocks.  Pax lined up shoulder to shoulder holding blocks and started to lunge-walk in a line.  I started on one end (without block) and did 5 burpees, then returned to the line to take Cherie Berry’s block.  He did 5 burpees and took the next pax’s block, etc.  This was as gloriously miserable as it sounds.  After each pax took a turn, we returned the blocks and moseyed back to the flag.  With one minute to go, we finished with flutter kicks, scissor kicks, and the pledge. 

Announcements: 
– 2nd F lunch this Wednesday 1/17 at Whiskey Mill
– Sign up for pushing rocks challenge
– CSAUP in Mint Hill on Feb 17 to honor Rick Pinto.  4 hours of carrying heavy objects and other fun stuff; Hot Corner has details.

Prayers:
– Hot Corner’s family dealing with loss of grandmother
– Tooth Fairy’s family with new baby
– Pax on IR
– Praise and gratitude for “warm” 40 degree January morning and opportunity to get outside with other HIM’s

It was an honor to lead this morning.  Thanks to the pax who came out on a holiday Monday to join!

– Nutria

I was grateful to be asked by Flintstone to Q The Sword this week and was thankful for the holiday so I could make it happen.  Lots of rucking and running in all directions and with different start times but we all ended up back at the start for some devotional time at 6a.  Colossians 3:12 “Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.”  The focus of our discussion was on kindness and acting on the opportunities put in front of us to be kind to others…..and that we should be actively looking for those opportunities each and every day.

There are a lot of prayer requests out there and here are ours from this morning.  I hope you can find a moment to pause today and add these requests to your prayers.  Jackson Curti finishing up his 3rd round of chemo, Turtleman and his cancer battle, Bedpan’s coworker’s husband with liver cancer, Dr. Dolittle’s wife (F3 Denver) in the hospital and his need for support as a caretaker, Huckleberry’s kidney’s improving and he needs our support as he starts to add some exercise back into his routine – reach out and encourage him, Balljoint battling significant pain, Oompa and his kidneys,  Wirenut’s uncle passed and with the passing of his Dad about a year ago, his Mom could use our prayers, as well as Wirenut’s whole family, Dolph’s grandmother passed, Gavel’s M’s grandmother also passed.

It was an honor to lead this morning.

~Anchorman

Disclaimer
Pledge
Warm-Up
Mosey to Martha’s

In between 2.25 miles we did some:
CDD’s
Squats
LBC
Merkins
Lunge in Place
Big Boys
Dips
possibly a few other things……….

Nearly complete (maybe missed final round) of Lindsey’s
Very small round of Mary

Announcements:
2nd F Lunch this Wednesday at Whiskey Mill (Gastonia)
Maybelline has Q at Labyrinth this Wednesday, has open spots after this

Prayers:
Mason / Cherry / Simpson families
Dr. Dolittle’s M

Honored indeed,

Linus

1/14/24 Coconut Horse: The Good, the Bad, and the Ugly

The Good: Shortsale and Flintstone ran over a dozen miles, including some early EC.  Stagecoach rucked at Coconut Horse for the first time. Scrat knocked out another post. YHC led a conversation on Admiral William McRaven’s chapter on hope, including the story of the Raid on Son Tay in N. Vietnam. Other stories of hope included a message from F3 Cardinal’s M and from the Remembering Austin family, Nazrul and Tammy Chowdury.

The Bad: One of our runner’s visit to the woods and subsequent early exit from Q Source.

The Ugly: A Harris Teeter employee’s exploding shake all over the lobby’s chairs, counter, floor, and themselves. Fortunately, the HIM came to her rescue, with napkins and mops in tow.

Aye,

Hunchback

Rainy day but that doesn’t stop F3 from getting outside for a workout . Fortunately The Fighting Yank has a covered pavilion and PAX could still get a good beat down without getting soaking wet.

Disclaimer

Mosey to pavilion for a warm-up and some core stuff.

The Thang:

For time

20-18-16-14-12-10-8-6-4-2

Lunges

Burpees

Sit-ups

Merkins

time range for everyone was between 25 -28 mins

Next , EMOM as many rounds as possible rotating through the following exercises. 

Sandbag 1 – cleans to o/h press

KB Swings

Slam Ball

Sandbag 2 – bentover rows

Jump Rope

KB2 – halos

Block – curls

Block – squats

Single Dead Lifts – 20lb DB

Shoulder Taps

Dips

The pledge

COT

Announcements

Prayer request

YHC closed with prayer

13 PAX showed up for the BD at Life Church!

COP – IC

SSH, LSSQ, Mountain Climbers, Zombie Walkers, Imperial Walkers, , Willie Mays De Hays,

The Thang:

3 Rounds of 3

Station 1 – Atlas stones over shoulder toss

Station 2 – Sandbags up the hill or bear crawl

Station 3 – Tire flips

Station 3 was the timer flipping tires across parking spaces and back.  Upon completion rotate to next station.  Completed 3 rounds.

Grab blocks and line up for 1 mile Quick Six. Pax line up single file and rotate Rifle Carry, Left Shoulder, and Right Shoulder for 1 mile around campus with the 6 running to the front

Circled up for Bring Sally Up on the blocks to include Irkins and Squats.

Placed blocks back and all you got to the Flag for 1 minute of Mary

COT

Announcements, Prayers, Praises, and Pledge.

Pleasure to lead Gentlemen!

A few good men joined at the Yank for the chance to get a little better.  Start with mission of F3 to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  Warm up of SSH, IW, and some stretches.  YHC asked to bring ruck sacks, grab them and let’s mosey to track behind middle school.

Shared a few comments in honor of Nick Saban announcing retirement earlier in the week.  He is a leader in all aspects.  His terminology is different but he teaches the exact same lessons as we find in Q Source.  Live each day with the intent of taking care of all details needed to win that day.   Set your goals, and formulate the plan to achieve, then forget about the goal and focus on what needs to be done to get there.  The end result will take care of itself.

Workout is with blocks.  Four exercises, thrusters, WWIII sit ups, blockies, and shoulder press.  25 reps of each and them strap on ruck and do two laps around the track at a brisk pace.  Debate ensues on which is more difficult, WWIII sit ups or blockies.   No decision, both are really hard.  Decrease reps by 5 and do another round.  Continue to go down by 5 each round.

Most I think were on round of 15 or had just completed when time to stop.  YHC counted off 17 thrusters, one for each year Saban coached at Alabama.  Chose thrusters to simulate all of those national champion trophies Saban raised to the crowd.

In all seriousness, Saban is a man that did not coach football, he coached life.  Football just happened to be his vocation.  I encourage if you have a few minutes to look up one of his speeches on Youtube, his lessons are worth your time.

Nick Saban first round draft picks at Alabama – 49.  Saban losses at Alabama – 29.

Announcements: 2nd F lunch Wednesday, Push the Rock Challenge sign up

Prayer requests: Turtleman, Huck, Jackson Hall, Jackson Curti, Jane Fonda, Montana, Tiger daughter driving back to school Saturday, Brutus traveling on mission trip later this month

YHC took us out

Always an honor

Thanks Coach