Yup, the title says it all but it didn’t keep the PAX away.
Announcements:
2nd F lunch, Wed 22nd, JR Cash
Prayer Requests:
Tooth Fairy, Pilgrim’s Progress – Friend Jenna, Tiger’s Mom, Orangeman’s Daughter (grand baby could come any day)
Author: Michael King (Page 3 of 4)
The forecast was for a 90% chance of rain this morning but we did not have a drop. Those weatherman……..they just make stuff up and put fancy maps on TV, I should know. Neither the rain or the OTO change of venue scared this group away. Did more side to side than front to back work, Apollo would be proud.
You stay classy, Gastonia.
Anchorman
You forget how important it is to be a part of the PAX and YHC is grateful to be back at it with this group of HIMs. No better time to jump back into Q’ing as well than on my birthday and to include a trivia game “1966 or Not” for the year I was born. The Q presents an event that happened in the mid-60s and the PAX must decide if it happen in “66 or Not”. Incorrect answers result in 5 burpees. The PAX did well and were happy to have Double Respect Tesla on their side.
Disclaimer, pledge, and a reminder to honor F3 Cardinal today and pray for his family. Warm-up, some Route 66s…….well, obviously………some work circled up, and finished with some bear crawl Dora.
Great work by all and well done Orangeman getting your full money’s worth with 5 burpees in the COT. Prayers for Cardinal’s family and his PAX in Knoxville. Finally, a reminder that God puts opportunities in front of us to be kind to someone else. I pray that each of us seeks out that opportunity and acts upon it today, no matter how big or small. Thanks for the honor of leading today, men!
It was an honor to Q my first Pain Lab. This group shows up consistently on Saturdays and it shows in the progress everyone makes each week. I see a lot of Triumphs with these HIMs, so this Lab brought us the Triangle of Triumph. Well done men!
Warm up
Normal stuff
Dirty 11s
Merkins
- Burpee
LBC
Triangle of Triumph (Step Left)
Accumulators
10 Dips
20 Incline Merkins
30 Step Ups
40 Moroccan Nightclubs
Triangle of Triumph (Step Right)
Accumulators
10 Big Boy Situps
20 Speed Skater
30 CDDs
40 Squats
Triangle of Triumph (Klaw)
Accumulators
10 American Hammers
20 Monkey Humpers
30 Side Straddle Hops
40 LBCs
5 Burpees and 1 minute of Dips (good idea Tube) to close it out.
YHC wanted to Q a workout that had plenty of running for the runners of the group, but still challenged those who are not running at the moment. We started with the pledge and a traditional warm-up, and then we began a four corners workout. Each corner was an accumulator. Walkers went clockwise directly to the next corner and did double the exercise listed, runners went outside the ring counter-clockwise (the long way around) to get to the same corner and did the listed count of the exercises. Four rounds and each round added an exercise. It actually timed out very well and we all finished about the same time. It looked like this.
We finished with about 10 minutes to go so we lined up for a PAX called AMRAP followed by a bear crawl in one direction and a crab walk in the other. Mosey backed to the flag and as YHC was calling time a train was heard in the distance, so we threw in five more burpees to finish strong.
Solid work by all, running or not running!
Announcements:
- Rice N Beans next Tuesday 1/14/2020 in the evening. YHC signed up F3 Gastonia for all 20 volunteer spots. We have 8 spaces left, so let YHC know if you will be joining us. Details, directions, times, etc >> https://www.signupgenius.com/go/60b0d48afa72dabf85-rice
- New AO starts tomorrow! New Hope Elementary – Wednesday’s at 5:30 am – boot camp. Name of AO to be announced tomorrow.
Prayer Requests
- Lynn Hamm’s continuing battle against cancer. We want to pray for her husband to have the strength he needs to support her and his family, all while he deals with seeing his M sick and fighting for her life.
- All the kids heading back to school.
- Timeframe’s M
- T-Square’s son
- Our troops heading overseas to protect our freedom. YHC is humbled every time he sees these brave men and women leave their families to head into a dangerous situation to serve our country. Couldn’t be more proud of our military and the country we are blessed to live in! AYE!
~Anchorman
It was a great night serving a very large group from the homeless community. YHC is fairly certain that each one of us got so much more from the experience than any of those receiving meals and clothing last night. We could see how the 2.0’s lives were changing right in front of us, they did an awesome job! Special thank you to the Ms who joined us as well, as always they make anything we do better. So honored to be alongside my brothers who provided hope and the love of Jesus to his fellow man.
Based on the feedback YHC is getting and the impact F3 is having supporting Rice N Beans, it’s time to make this a monthly occurrence. A June date will be announced shortly.
~Anchorman
Our next opportunity to serve at Rice N Beans is here. Ms and 2.0 are welcome.
You must sign up directly on the Rice N Beans website. Please do so as soon as you are a HC before it fills up.
https://www.signupgenius.com/go/60b0d48afa72dabf85-rice
May 14th.
Meet at Roses at 6:15pm, wheels down 6:30.
Roses – 605 Park St, Belmont, NC 28012
Rice N Beans – 700 N. Tryon Street, Charlotte NC 28202
A small group at The Yank with many of the PAX at the P200 (congrats men, great run by all!). From start to finish, this group stayed together during every round of the workout. Great morning of teamwork and comradery.
Thang
WU
25 LBCs OYO
25 Moroccan Nightclubs IC
25 LBCs OYO
15 Toy Soldier w/squat IC
25 LBCs OYO
15 Merkin OYO
25 LBCs OYO
Hawthorne Hill
Route 66-Burpees w/bear crawl between houses for first 5, nur for rest
Pit
11s w/dips & wall sit kicks
Pavilion Team Triple Nickel
Table lifts with squats & Gumby Jacks
Field of Dreams
Pair up, one partner runs as other does the partner’s choice for AMRAP
A little core Mary to finish up.
Normal announcements plus one for a unique opportunity for this Friday evening for some fellowship and a convergence warm-up. YHC needs some help loading boxed from his garage, into a U-Haul, and then from the U-Haul into his new garage a few miles away. No big stuff or furniture (I have movers who will do that Saturday) just some boxes and misc small stuff. As one of my rowing coaches would say, “many hands make for light work.” DM me on Slack if you are able to help….and thank you in advance!
Prayers for the P200 HIMs and for Orangeman adjusting to new breathing gear to help with mild sleep apnea.
Great work Orangeman, Norwood, & Dirt!
~Anchorman
Cool Spring morning at The Goat. Quiet PAX until we hit the Dirt…..see the namorama.
WU
SSH
Bolt 45
Moroccan Nightclub
To the bridge – walking lunge/high knee/butt kick/toy soldier
Bear crawl bridge
Karaoke to next bridge
Crab walk bridge
Thang
March Madness Brackets
Each corner represents a regional division of 16 teams
Between corner – nur, sidestep, run, sidestep
Done in each region:
Round 1
16 x Bobby Hurley
Round 2
8 x CDD
Round 3
4 x 4x4s
Round 4
2 x ABC’s (leg lift draw)
Round 5
1 x Suicide (¼,½,¾,full)
Bobby Hurleys for 6
Time for another round
16 Squats
8 Big boys
4 Burpees
2 Calf raises
1 Fellowship mosey across the bridge to celebrate victory
Nice work men, enjoy the tournament.
Prayers for Breaker Breaker’s Mom (finger surgery), P200 teams, Gastone’s Father’s liver biopsy and father-in-law with pneumonia.
YHC Q’ing again at The Yank Saturday for all those not running or driving in the P200.
Dr. Seuss made an appeal last night for a fill-in Q and I was happy to have the honor. There’s a nasty bug going around so stay healthy brothers.
With not much time to prepare, YHC had each HIM call out and lead a warm-up exercise. There were 5 of us, so it worked out well. We did the pledge and found our way to the parking lot on the other side of Goat Island via some mosey, bear crawl, Dan Taylor’s, karaoke, crab walk, and more mosey. While on the journey I asked each PAX to think of an exercise that they wanted to improve on and get better at doing. We partnered up at the lot and with one running up one side, sidestep left, nur back, sidestep right……the partner did the exercises we chose as needing the most improvement. 100 Merkins, 200 American Hammers, 100 Protractors stopping at 10, 45, 90, 45, 10 = 1 count. We then moved to 11’s with the final two exercises that were called out, Burpees & V-Ups. Mosey backed to the start and did some ab work to fill out the time.
I left everyone with one thought, when I was competing in triathlons it was important to train your weakness and race your strength. That is why we picked exercises today that we wanted to improve upon. It’s comfortable to do the things you are good at and the things that take the least amount of effort, but to truly grow and improve we need to do the things that challenge our bodies the most. Of course the same goes for all aspects of our lives. Find the part of your life that you want to improve the most and focus some extra time in that area. And if you have a strength or something you are really good at, share that with those who might need it the most.
Prayers for Top Hat and his family after the loss of his father this week, for the family that Tiny Tim knows that lost their 19-year-old girl after being involved in a head-on collision, and for the leaders of our country who we pray remain focused on serving their country and not their personal gains.
Enjoyed the warm 60 degree weather and my brothers who joined me this morning.
~Anchorman