Started the morning with the Word 💪🏽. In Colossians 3:12-14 Paul gave us so many virtues that we take for granted these days. In a world that is desensitized through social media and self focused let’s remember to show one another Love which binds us all in perfect unity. Let’s be leaders in our community and change the world one interaction at a time. Today’s VQ was a win with 17 in attendance! We hit it hard right out the gate with EMOM’s (Blockee Style)! Incorporated some nice station work with Atlas Balls,Tire flips, and more! Finished up strong with some Sallies 🫣. Shout out to @wattsup, Happy Birthday big dawg! Thanks for not wearing your birthday suit! Big shout out to my boy @hotcorner for your help with the winky 😉… your leadership, mentorship, and most importantly friendship is greatly appreciated 🫡 Now let me get 2 claps and a Ric Flair! 👏 👏😮💨
Month: March 2024 (Page 8 of 15)
It was a nice and clear morning at The GOAT. We had a good crowd. It was a great morning for a workout on the Basketball Court. So that is what we did. I started off with a quick disclaimer and the Pledge. Some of the PAX decided they wanted no part of my workout and decided to Run/Ruck at this point. Those who were so inclined to stay then got to work with a good warmup before moseying off towards Riverside Park stopping at multiple locations along the way to perform 10 Merkins and 20 Squats each time. Once at the basketball court we ran through a sideline to sideline workout that went like this. With everyone lined up on one sideline we performed 50 reps of each: Merkins, Squats, and LBCs. We then ran to the opposite sideline and did 1 Burpee. We rinsed and repeated cutting the reps on the starting side to 40 and doing 2 Burpees on the opposite side then 30/3, 20/4, and finishing up with 10/5. We finished this pretty quickly so we had time for a round of Triple Nickel with Bonnie Blairs on one side Mike Tysons on the other. All done at the basketball court we then headed back stopping again for Merkins and Squats at various stopping points along the way. Once back at the flag we had just enough time to get in a few partner sets of sprints and core work. I’ll tell you that hill in the parking lot is sneaky but we made it through. Thanks as always for the hard work and push today men.
TIME
COT
Coffeerama at Floyd and Blackies
Alma Mater and myself got in 6.5 miles of running at the Lake Wylie running AO (Sea Horse).
We ended at COT with six boot campers who posted at Crow’s Nest.
For announcements, I promoted our Extinction Run, Convergence, and the Goonies Ruck.
Aye,
Radar
Seven ruckers, zero runners, and Scrat hit the Coconut Horse – Heatherloch course Sunday morning. Roscoe, Stroganoff, and Shortsale were absent, but we thought after the big Wolfpack win, they may have been too tired to join us. During announcements and prior to QSource, Roscoe stops by to let us know that Shortsale’s black lab went missing Saturday after the game.
Without hesitation, the group took off to Shortsale’s house and helped with the search. Unfortunately, no trace of Pookie was seen Sunday.
Monday morning at 10:18am, the following text was sent from Shortsale:
Announcements, Prayer Requests, No Q Source.
Thursday mornings location was more North of my location and about 25 minutes from the hotel.
0530 and there are 8 PAX’s include me. Q was Funny Car. There were a few guys from yesterday that I had met. I good overall workout and I look forward to seeing these guys more when I’m back up this way. At least once per month.
I have several customers in the Suffolk, Virginia area and will be spending several days in the future here, so I found a Hampton Inn that is kind of in the middle of several AO’s, not quite like our Gashouse. Each AO is about 15-25 minutes away from the hotel.
Wednesday morning was first with Bear Country. Arrived at 0515 and there were a few PAX’s getting in some EC. 0530 hits and there are 10 PAX’s including myself. The Q was Bing. Nice group of guys and a solid workout took place.
YHC took the Q from the infamous Open Q sometime Wed. Hope he didn’t have too much planned…
YHC has slept a few times since this, so this is the best of the recall… (like pretty sure we did The Pledge of Allegiance, but not sure if it was the beginning or end)
Started with brief mosey the long way to the upper parking lot.
Did some warmup – SSH, Stretching, Merkins?, LBCs?
Move to tunnel for some wall sits and air presses.
Up and over to the street/church rarely used.
Route 66 in the church parking lot – twice.
Calf raises on the steps.
Pair up for some double-dirty 11s on the half-pipe ish – merkins and squats.
Paused half-way to reset the bat flippers and get the group back together.
Back to the tunnel for wall sits, donkey kicks, and dirty hookups.
Then back to the flag.
Announcements were announced. Prayer Requests Noted.
Thanks to all for coming out in the gloom.
Until next time.
Watts Up Powering Down.
7 Pax posted to Old School on Saturday morning. 3 came in early for this month’s mini misogi: farmer’s carry 25% of your body weight for .5 miles under 9 minutes. I believe all were successful despite GPS trying to cheat us. That’s twice now. Note for next time to use the actual measured area despite what Garmin or Strava will show. That being said it was tough but not tough enough with that much success. Harder dumber things to come.
Warmup:
Some stretching and what not
The Thang:
Mosey down the road toward the Cerebrus hills stopping along the way for some core exercises. Cerebrus is a 3 way intersection in which you have now choose but to climb a hill in any direction. We would climb each one and do a set of reps at the top and bottom each time.
Rd. 1 10 merkins at the top and 10 CDD’s at the bottom
Rd. 2 10 Freddy Mercury’s ic at the top and 10 Mtn Climbers ic at the bottom
Rd. 3 10 squats at the top and 10 shoulder taps, count one side, at the bottom
That sucked for everyone except Slaw. He freakin smoked it!
Now that we are done with that we have to climb one more time to get out of here, your welcome. Over next to First Baptist we stopped for some route 66 with crabwalks and WWI situps.
Once we crossed over the main st we did some catch me if you can for a block. Bear Crawl and 5 burpees. Over one more block we continued this with lunge walks and 10 star burst.
Back at the flag we finished off with a few minutes of Mary.
COT:
Pledge
Announcements-2nd F lunch this week, CSAUP on May 4th announced see the preblast
Prayer Request-Hall family, Wirenut’s mom, several people sick, receiving treatments
NM:
All along the way when we stopped we had some basic Bible trivia. It was great that we got correct and confident answers. I’d like to thank Def Leppard for inspiring me to share some of these Bible messages in my Q. Also I got another 500 points for spreading the gospel so you can just quit now Seuss.
Eh Y’All brought a Kotter – Greenhouse
Ruckers rucked. Runners Ran.
All returned safely and on-time.
Many stayed to discuss Jester.
The Pledge of Allegiance, Announcements and Prayer Requests were all included in the post activities.
Eh Y’All took us out.
Watts Up Powering Down
This was not your normal F3 CSAUP. This CSAUP included all three Fs and was COMPLETELY SELFLESS AND ULTIMATELY PLEASING! Not to mention a bonus POINT for all who rucked and donated food.
12 HIM assembled at The Fighting Yank ready to go at 0545. A quick disclaimer was muttered even though nobody was paying attention cuz all eyes were on Whoopees wheelbarrow. The guys knew the drill. Ruck to Harris Teeter. Raid the shelves. Pay and pack up for a return trip in 60 minutes or less. Enough chatter lets go!
Lots of laughter and talk along the way with a squeak or two coming from our trusty ole wheelbarrow.
With Teeter curbside parking wide open at 0605 the wheelbarrow was left to wonder just how much food she would be wheeling back to the Yank. Twelve rucks exited the store overflowing with food donations and ultimately filling the wheelbarrow to the top. A quick picture for the history book and we were headed back to the Yank.
With 10 minutes to go until bootcamp we had YHCs truck half filled with food, and it kept coming.
Honorable mentions go to the guys who sent over cash donations (Pallbearer & Balljoint); those dollars were converted into canned goods. Those that rucked their food days earlier as their schedule allowed (Pinto); and those who added food donations to truck before bootcamp as YHC was trying to get ready to Q. (Tooth Fairy, Fannie Mae, Norwood, and most likely there were more that YHC didn’t see.) Sorry. Please speak up and YHC will edit.
This was a fun CSAUP to start our morning and all for a worthy cause. We estimate F3 donated 450-500 lbs. of food to Peace Hope and Love in Gastonia. Eh Yall, Tooth Fairy and YHC delivered these goods Saturday morning. Trust us when we say they will use everything we delivered. The PH&L staff were very happy with our blessing!
Thank you all! & Til next time!
BOS