Author: Flintstone (Page 18 of 23)

The forecast called for a sharp drop in temperatures, a solid downpour of rain, and heavy winds for the first Monday of 2022 at The Sandlot.  YHC reached out to the guys to make sure we were on for EC, but of course we were on for EC.  The HC’s came in one by one.  We showed up in the parking lot at (or around) 0500 like we always do and hit the road for a few miles before the bootcamp.  We rounded the turn in front of the Walgreens and it was like we ran straight into a wall.  The wind was nasty, and felt like it was pushing us backwards.  We managed to go against the wind both ways.  It was a friggin blast.  It was a “How deep are your roots?” kind of morning at The Sandlot.  You hang around long enough, and you know the kinds of mornings when guys aren’t likely to show.  It’s those mornings when you don’t know what traffic lights will be out, what you’re going to find in the middle of the road on the way or whether you’ll have to jump on the brakes.  It’s a #NeverMissAMonday kind of Monday.  While we ran, EZ set the over/under for PAX at the bootcamp at 4.5, because we already knew it’d be Dirt, Watts Up, EZ Rider, and YHC.

0530 came, and the under was looking good, as there were only 4 of us pledging allegiance to the flag.  We got rolling:

The Thang

• 15 x Goofballs (IC)
• 15 x Don Quixotes (IC)
• 15 x Toy Soldiers (IC)

And as we’re doing the Toy Soldiers, the over hits, with a truck pulling in and a fifth PAX rolling out.  It was Sausage!  What a day to make a Kotter!  He did admit to checking the weather before he came, but the nasty weather wasn’t nasty enough to keep him from showing up.  We were all happy to see Sausage, so happy in fact that we did

• 15 x Imperial Walkers (IC)

and then moseyed towards what used to be the bank.  We continued on

• 10 x Heels to Heaven (IC)
• 10 x Mountain Climbers (IC)
• 10 x Mike Tysons (IC)
• 10 x Arm Circles Forwards (IC)
• 10 x Arm Circles Backwards (IC)

Exercises were:

• 2 minute timer: Dying Cockroaches/Penguins (OYO alternate)
• 2 minute timer: Merkins/Shoulder Taps (OYO alternate)
• Bear Crawl Slalom?  Not that kind, we just bear crawled a winding route through the bank drive thru area
• Mosey around the bank.  EZ wanted some more, so…
• Mosey around the bank again.
• Wall sits (Regular/Heels Up/Regular)
• 2 minute timer: Flutter Kicks/LBCs (OYO alternate)
• 2 minute timer: Squats/Backwards Lunges (OYO alternate)
• Mosey to Auto Zone, around every square inch of the parking lot, and back
• Mosey around the bank again.
• Wall sits (Regular/Heels Up/Regular/March (IC))
• 2 minute timer: Dying Cockroaches/Penguins (OYO alternate)
• 2 minute timer: Merkins/Shoulder Taps (OYO alternate)
• Mosey around KFC
• Mosey around the bank again.
• Wall Sits (Regular/Heels Up/Regular/March (IC))
• Crab walk down the length of the drive thru and back

and back to the flag.

We talked about everything, from the best part of the holidays, to raising teenagers, goal updates for the year, what we all need from each other, waterproof clothing, and a whole lot that YHC has certainly forgotten.

Announcements

• None listed

Prayer Requests

• EZ’s family
• Watts Up’s family

Moleskin

I loved every minute of this morning.  It’s not every day you get a chance to run in a storm.  The stupidity of the conditions make the day fun and unusual and just adds another layer of life to the whole thing.  I couldn’t tell you how many Dying Cockroaches we did, but a year from now, I’ll be able to tell you who was there doing them with me.  Today just further reinforced what I already knew… there are at least 4 other idiots who are going to show up no matter what, just because they committed to a brother that they would be there.  It doesn’t get any better than that.

Proud to put in work this morning with these men.

Never Miss A Monday

Yabba Dabba Doo

9 kicked off the week with Moderate Monday and just a fun beatdown at The Sandlot.  Here’s what I remember:

EC has been strong at The Sandlot for a while, thanks to Dirt, Watts Up, and EZ Rider, but we’re starting to see some more PAX out there logging EC miles.  Race season is right around the corner.  Come get some in on Monday mornings.

0530 came, and YHC launched into a longer than usual disclaimer, while also stalling for the last few PAX to get in.  Once everyone was there, we got going.

The Thang:

• 10 x Goofballs (IC)
• 10 x Imperial Walkers (IC)
• 10 x Don Quixotes (IC)
• 10 x Squats (IC)
• 5 x Arm Circles Forwards (IC)
• 5 x Arm Circles Backwards (IC)

Say goodbye to Sargento as he heads out to run and neglect his soccer arms while we mosey to the entrance to Martha Rivers Park

• 10 x Dying Cockroaches (IC)
• 10 x Heels to Heaven (IC)
• 10 x Michael Phelps (IC)
• 10 x Shoulder Taps (IC)
• 10 x Mike Tysons (IC)

Brief mosey to the walkway to the center of the fields and the flag.  At this walkway, the instructions were to go in doing anything but running.  Lunge walk, bear crawl, Apollo Ono, Nur, Partner Carry, Wheelbarrow, Walk if you have to.  Just don’t Mosey.  Guys were creative.  Nutria & YHC teamed up to wheelbarrow in.  Good times.

At this point, we partnered up and set a timer for 1 minute.  During this minute, the PAX would alternate between:

• Flutter Kicks
• M – Hold (Think American Hammers with no Hammers)

Mosey out one spoke of the proverbial wheel and back.  Once everyone was in, we held Wall Sits and talked about bad Christmas gifts.  If you bought a draft snake for your father, return it.  Trust me.  Then we marched it out for another 10-count before moving on to the next one.

Here we found new partners, and partnered up for 1 minute of

• Merkins
• Low Plank

Mosey out again and back for more Wall Sits, and more stories of bad Christmas gifts. If you’ve been gifted a towel warmer this Christmas season, chances are, it was originally given as a gift from Whoopee to his father who let it be known that he’d be regifting the towel warmer soon, and that person would probably do the same.  Marched it out again before one more round, new partners, and 1 minute of:

• Freddie Mercuries
• 6 inches

YHC told the PAX to “hold 6 inches” and that was it.  1 minute of very appropriate jokes about you name it.  Needless to say it was cold out, and, well, you can imagine.  If you can’t imagine, you should have been there.

Mosey out and back.  Wall Sits.  March.

Next, we headed out in whatever way, just not running.  The wheelbarrow was up and running again, but it was squeakier than the last time, and probably needed some grease.

Mosey back to the flag, jailbreaking the final stretch, and time.

Announcements:

• Convergence: New Year’s Day
• New Site Q @ Labyrinth
• Mod Mondays through the end of January.  Come out and bring a friend

Prayer Requests:

• EZ Rider & family
• Wojo & family
• Kids with Exams

Moleskin:

For this workout, instead of a 10-count, one PAX talked about himself, his hospital name, a brief introduction, and goals for 2022.  Folgers is the most interesting man in F3 Gastonia that you don’t know.  Goals were for post counts, mileage and weight loss, but also for family well-being, healthy relationships and growth in leadership.  Today was fun, and I was happy to have had the chance to lead it.

2021 was the best year, fitness-wise, of my life.  That’s just crazy.  I’m learning a lot and having a blast doing it.  Thanks F3 Gastonia for all the support.

Looking forward to the stories we’ll get to tell about 2022.

Yabba Dabba Doo

In preparing for today’s Q at Diablo Sammich, it dawned on YHC that the EC routes we run in the mornings could pretty much double as routes for Diablo.  Time to put the theory to the test.  We had a solid group of 4 PAX ready to hit the road, so we went.  Here’s what I remember:

The Thang:

• 7 x Abe Vagodas (IC)
• 10 x Imperial Walkers (IC)
• 10 x Arm Circles (IC)

The route today would take us down the hill towards the doctor’s office, but continuing on all the way to Union, crossing at Robinson School, back through Hawks Nest, to the Harris Teeter parking lot, then back down Robinwood to the flag.

First stop was at the hill that’s not Gastone’s for a Castle Rock special:

• Klaw to the first light pole
• Walk back down

Next stop was at the Dollar General for:

• 10 x Overhead Presses (IC)
• 10 x Double Crunches (IC)

The Double Crunches were on YHC’s regular rotation back in the spring, and in thinking about different ab exercises, YHC thought this one sounded a bit ridiculous.  Basically, it’s a Reverse Crunch with the bottom half of your body, and with the top half, you extend the ruck over your head and back behind it as horizontal as possible before pulling it forward into a crunch position.  Maybe these already have a name, but we went with the Double Crunch.

Next to the short wall at the bus pickup at Robinson for:

• 10 x Step Ups (OYO – Each Leg)

And we must have been having fun, because time was flying.  Lots of work left to do, so we headed to Harris Teeter, starting back behind the building, then winding through the lot, rucking one direction or the other down every aisle, a Dirt special.  We stopped on the last route for one more round of:

• 10 x Overhead Presses (IC)
• 10 x Double Crunches (IC)

because they were too much fun to just do one time, and then we had to book it back.  We made it back to the flag… at 6:17.  That meant a bonus 20 burpees for YHC after the COT.

As we got to the COT, YHC half-apologized for the inefficient route through the parking lot, when Castle Rock pointed out that we just had too many “Teeter Snakes”.  Love it.

Announcements:

• Moderate Mondays at The Sandlot through January.  Bring a friend.
• 8-block and One Word to help PAX set goals for 2022 at Coconut Horse Q-Source 12/19 & 12/26.

Prayer Requests:

• Hermey’s sister-in-law

Another great start to the day with the Diablo Sammich PAX.  Maybe the EC route was a little ambitious, but no one seemed to be complaining.  Thanks for the opportunity to lead.

Yabba Dabba Doo

8 HIMs dropped their kids off at the elementary school for some ab work, and stayed for some highlights from YHC’s time with the Bulldoggers.  Here’s what I remember.

The Thang:

• 10 x Goofballs (IC)
• 10 x Don Quixotes (IC)
• 10 x Cotton Pickers (IC)
• 10 x Hillbilly Walkers (IC)
• 10 x Rocky Balboas (IC)
• 10 x Mike Tysons (IC)
• 10 x Nolan Ryans R (IC)
• 10 x Nolan Ryans L (IC)
• 10 x Dips (IC)
• Hold Plank

Mosey to the far side of the parking lot to explain the carpool.  Each 2.0 added to the carpool gets a name, an age, and an ab exercise.  We mosey to the beginning of the awning, do the exercises for that 2.0, then mosey to the drop-off and do the exercises for all the 2.0s so far.  Sounds more complicated than it is.  Here’s how it went:

Flintstone:

• Archie, 14, Penguins
  • Pickup: 14 x Penguins (OYO)
  • Drop-off: 14 x Penguins (OYO)

Nutria:

• Bronwen, 14, Flutter Kicks
  • Pickup: 14 x Flutter Kicks (OYO)
  • Drop-off: 14 x Penguins (OYO) & 14 x Flutter Kicks (OYO)

Watts Up:

• Caroline, 15, Crunchy Frogs
  • Pickup: 15 x Crunchy Frogs (OYO)
  • Drop-off: 14 x Penguins (OYO), 14 x Flutter Kicks (OYO) & 15 x Crunchy Frogs (OYO)

Spiderman:

• Riley, 20, Peter Parkers
  • Pickup: 20 x Peter Parkers (OYO)
  • Drop-off: 14 x Penguins (OYO), 14 x Flutter Kicks (OYO), 15 x Crunchy Frogs (OYO) & 20 x Peter Parkers (OYO)

At this point, the car was full.  No more 2.0s could fit, so everyone else would need to put their 2.0s on the bus.

Next up, we headed back to the theoretical flag for a round of exercises.  Here we’d go AMRAP for however long the Q held out (about 30-45 seconds), with a few seconds break to switch.  So like a Tabata timer, except without the timer.  And the music.  YHC heard about that one.  Bulldoggers like their music.  Here’s what we did:

• AMRAP KB Clean & Press (OYO)
• AMRAP Tricep Extensions (OYO)
• AMRAP Chest Press Pullovers (OYO)
• AMRAP Choose-your-own Merkins (OYO)
• AMRAP Dips (OYO)

Next we ran a couple laps around the parking lot, and paused for some exercises and to talk about YHC’s favorite low impact posts.

Exercises:

• 10 x SSH (IC)
• 10 x Mahktar Ndiayes (IC)
• 10 x Seal Jacks (IC)
• 10 x Merkins (IC)

Highlights:

• HIPAA’s 5150 (First low impact post)
• Double Stuf’s Athlean/Prisoner (First Bulldog)
• Rudolph’s Redwood/Last Q (Just a good time & memorable)

Time remained, so we wrapped up with LBCs til 0615

Announcements:

• Christmas Party
• Low-running bootcamps in December/January @ The Sandlot for FNGs, Kotters, and PAX that don’t normally run much

Prayer Requests:

• Les Nessmans’s family
• T-Square’s family
• Tube’s family

Moleskin:

I’m better for getting involved with the low impact workouts.  These guys can deliver a beatdown without having to run all over the place to do it.  I’ve just been so thankful that they’ve been willing to teach me how all this stuff works.

Another good start to another good day.  Thanks for the opportunity to lead.

Yabba Dabba Doo

Art of Manliness has a website with lots of articles on lots of things that could be helpful to men who are men.  There’s this one on getting kicked in the nards that we used to launch Q Source today.  It was a good discussion and we’re all wiser for it.  You should have been there.

As for the work, it was done.  2 ruckers, 3 runners, and a dedicated PAX making it to QSource after a long night.

Announcements:

• Christmas Party
• Kotter/FNG friendly moderate workouts at Sandlot for December and January.

Prayer Requests:

• Whopper’s M
• Roscoe’s friend Tim
• Roscoe’s FIL
• Holiday Stress

Thankful for these men.  The more I learn, the more I realize I have to learn, and I say that without any defeat, but with an excitement and energy unique to men who aren’t young, but aren’t old either.

Yabba Dabba Doo

7 of F3 Gastonia’s finest were out at the frozen tundra of the greatest AO named after 2 former Nantans, getting in some work before all the events of Turkey Day.  Here’s what I remember:

Holiday workouts can be hard to predict, because a change in the routine changes numbers.  Either no work means no rush means guys are able to post, or no work means nowhere to be means no reason to leave the fartsack.  With the Triple Post coming on Thanksgiving day, it seemed more likely that the crowd would be small.  YHC showed up right at 5:25 to be greeted by 3 cars in the lot and no PAX to be found.  Norwood got out of his car and wondered what if he was in the right place.  Turns out it was his first venture to the AO with 2 first names.  Sargento arrived on foot and Nutria followed, but it was 5:30, so time to get going.

The disclaimer was long, as YHC has a tendency to ramble, and the cinder blocks would be coming out, so proper warning was given of my lack of expertise in the field.  During this time, 3 more PAX showed up, and just like that, we had our group.  Time to get to work.

The Thang:

• 10 x Goofballs (IC)
• 10 x Abe Vagodas (IC)
• 10 x Seal Jacks (IC)
• 10 x Mike Tysons (IC)
• 10 x Overhead Claps (IC)

Mosey 1 lap around the track

To the Footmobile, where the coupons were waiting.  One cinder block for each of the PAX, with Watts Up overseeing the distribution.  Circle back up for the first of 3 rounds of our Tabata work.

• 30 seconds AMRAP x Curls
• 15 seconds rest
• 30 seconds AMRAP x Dirty Hookups/Hand Step-ups on the block
• 15 seconds rest
• 30 seconds AMRAP x Those things like windshield wipers where you raise your feet from side to side over your block that is stood vertically without your feet touching the ground (wasn’t much on naming things this morning)
• 15 seconds rest
• 30 seconds AMRAP x Overhead Presses
• 15 seconds rest
• 30 seconds AMRAP x Squats w/Cinder Block

Wrapping up, we toted our cinder blocks to the next stop – the soccer field.

The theme for the day was to kind of relive and redo my VQ, but in a different (and better) way.  Really, the only 2 things I wanted to incorporate again were the “Two Corners” routine of an exercise on the near side of the field, and stacking exercises on the far side of the field.  Originally, we kicked soccer balls and did burpees, but originally we didn’t have cinder block work to do.  Soccer and burpees didn’t make the cut.  What did?

• 10 x Werkins (OYO)
• Mosey across the field
• 10 x Werkins (OYO)
• Mosey back
• 15 x Plank Jacks (OYO)
• Mosey across the field
• 10 x Werkins (OYO)
• 15 x Plank Jacks (OYO)
• Mosey Back
• 20 x Mahktar Ndiayes (OYO)
• Mosey across the field
• 10 x Werkins (OYO)
• 15 x Plank Jacks (OYO)
• 20 x Mahktar Ndiayes (OYO)
• Mosey back

20 Mahktar Ndiayes is a lot.  They weren’t on the original VQ Weinke, but YHC will call them whenever there’s good grass available.

Back to the flag for Tabata Round 2 (see above)

Load up the cinder block and head to the other side of the parking lot, but en route, YHC got concerned with time, and just did the Dora from the front of the school instead of on the other side of the school like we did in the VQ.

Dora today consisted of

• 100 x Block Hops
• 200 x Rocky Balboas
• 300 x SSH

with the other partner carrying their cinder block the length of the covered walkway and back.  Pace was optional with the carry, and YHC definitely just walked it.  Kudos to Sargento for pushing the pace hard while carrying the cinder block.

Back to the flag for Tabata Round 3 (see above)

With a few minutes left, we took 1 more lap around the track, and that was time.

Strong effort and mumblechatter today. Only one word can summarize my gratitude to the PAX for sticking with me through the workout.

Mucho

Announcements:

• Christmastown 5K
• Christmas Party
• Triple Post
• Friday options
  • Friday AOs
  • LKN Black Friday Convergence – clown car @ 0600 at Starbucks Belmont (Park St)
  • 10 Mile Run/Hike Shortoff Mtn Linville Gorge Area – wheels up @ 0700 at Ingles in Dallas

Prayer Requests:

• Norwood’s mother had a seizure
• Waukesha
• Charlotte Thanksgiving Parade
• South Point Football Friday
• PAX traveling

Moleskin:

Great to see Norwood in the weekday Gloom.  He’s been a big part of the crew at the Yank for a long time now.

My goal today was to just do something different.  Not a ton of running which is unusual for me, so I guess it was different.

I’m a very different Q than I was back in October of last year.  It’s good to look back and see the growth.  I’m very thankful for you all and how you helped me grow.  I’m also looking forward to being part of the growth of others and they push to places they didn’t think they would ever go.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Speed Racer, Site Q at Crows Nest in Lake Wylie put out a challenge that if 20 PAX showed at Crows Nest, he would do burpees for the 45 minute workout while the rest of the group followed the Q.  He put it out to a few regions, including F3 Gastonia.  We put it out on the clowncar channel, and reached out to some guys and ended up with 8 PAX from F3 Gastonia showing up.  Solid group for a cold, rainy Monday.

No burpees were done though, as the total count was only 18.

Ice Bear was the Q at Lake Wylie and we did a handful of things including The Motivator, which was a countdown from 10-1 of a handful of exercises, and a mega Dora, which took the rest of the time.  Virus and Bubba Sparxxx ran like it was the Extinction Run all over again.  They were definitely the fastest of the group.

In the end, it was good to get out and put in work with guys from another region.  And it’s always good to answer the call.

Thanks for the push.

Yabba Dabba Doo

9 strong @ The Sandlot to start the week off right.  Here’s what I remember:

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Toy Soldiers (IC)
• 10 x Hillbilly Walkers (IC)
• 10 x Merkins (IC)

Mosey a lap down Old Neal Hawkins, around the Walgreens & back

Return to the building that used to be a bank across the street for some Dora.  Partner up and complete the following exercise while the other partner runs the lap around the building

• 100 x Merkins
• 200 x Squats
• 300 x LBCs

Mosey another lap

Return to the Snoballs building for

• 10 x Merkins (IC)

Lunge Walk halfway around Snoballs

• 15 x Rocky Balboas (IC)
• 15 x Dips (IC)

Lunge Walk the rest of the way around Snoballs

• 10 x Merkins (IC)
• 10 x Plank Jacks (IC)

Lunge Walk halfway around Snoballs

• 15 x Rocky Balboas (IC)
• 15 x Dips (IC)

Lunge Walk the rest of the way around Snoballs

• 10 x Merkins (IC)

No time for the Plank Jacks.  Mosey one last lap around the Walgreens.

Returning, we had time for a little more, so we moseyed to the other side of Snoballs for

• 10 x Rocky Balboas (IC)
• 5 x Dips (IC)

Mosey back to the flag and time was called.

Announcements:

• The Sandlot is going to FNG & Kotter-friendly, low-running bootcamps for the months of December and January.  The goal is to help get guys to get guys out to kick off the New Year and have Bootcampers and Pain Labbers get together regularly for beatdowns outside of a Convergence.  It’ll look like this:
  • Running: Under 1.5 miles
    • Keep run segments short distances and/or loops
  • No (or limited) jumping exercises (including burpees)
  • Low rep counts (sets of 10 rather than 50)
  • Bricks as coupons rather than Cinder Blocks
  • No man left behind.  Leave no man where you found him.
  • Regular EC @ 0500 for those looking for more running
• Christmastown 5K
• Christmas Party

Prayer Requests:

• Folks with COVID
• Folks who have lost loved ones
• Families during the holidays

Moleskin:

I watched a movie this past weekend, and a character was a bit flighty and noncommittal in a way that ensured no real failures, but also no real successes either.  One of the elders told her “You aim at nothing.  You hit nothing,” and it kind of hit me too.  When I’m working towards something, I’m better.  That said, the initial phase of losing weight and getting in shape is slowing down.  It’s not new anymore.  It’s easy to lose focus.  It just seems vital to me to push through and stay focused.  Stay consistent.  Be dependable and try and help others.  Keep growing.

Thanks to everyone for the opportunity to lead.

Yabba Dabba Doo

12 men posted for a Friday Beatdown at Tequila Sunrise.  Here’s what I remember:

The Thang

• 10 x SSH (IC)
• 10 x Toy Soldiers (IC)
• 10 x Cotton Pickers (IC)
• 10 x Mike Tysons (IC)

Bubba Sparxxx stayed at the school and did Bubba Sparxxx things., the rest moseyed into Eagle Park.  YHC decided on 3 stations, and as we came to them, we’d stop and do 40 seconds of a called exercise.  Stations were:

• Station 1: Merkins
• Station 2: Superman Pullups
• Station 3: Freddie Mercuries

So it went like this:

• Mosey to Station 1
• 40 seconds of Merkins
• Mosey to Station 2
• 40 seconds of Superman Pullups
• Mosey to Station 3
• 40 seconds of Freddie Mercuries
• Mosey to Station 1
• 40 seconds of Merkins
• Mosey to Serendipity

Here we partnered up, and 1 partner would run up the hill and around the loop while the other stayed to do the exercises.  Switch and repeato until both partners did exercises twice and ran twice.  The first round was:

• Partner 1 – Run
• Partner 2 – Monkey Humpers

Back to the stations

• Mosey to Station 2
• 40 seconds of Superman Pullups
• Mosey to Station 3
• 40 seconds of Freddie Mercuries
• Mosey to Station 1
• 40 seconds of Merkins
• Mosey to Serendipity

Round 2:

• Partner 1 – Run
• Partner 2 – Flutter Kicks

Back to the stations

• Mosey to Station 2
• 40 seconds of Superman Pullups
• Mosey to Station 3
• 40 seconds of Freddie Mercuries

It’s crazy how time was spent in that that was about all we had time for.  We moved Station 3 a little up the road the last round, because we were increasingly bugging the local canine community.  Lots of other plans on the Weinke, but we’ll save them for another day.

As we did Superman Pullups at the last station, Dirt asked if it was necessary for Superman to stretch out his arms to fly.  Tesla answered “Depends on what he’s doing with Lois Lane”.  Yep.

Very little time left, so we ran back up Assembly to the flag and got in a little more work with

• 5 x Chuck Norris Merkins (IC)
• 10 x Hello Dollies (IC)
• 15 x Crab Marches (IC)
• 5 x Burpees (OYO – Train)

And that was all she wrote.

Announcements:

• Rudolphs Last Day – Saturday 11/13
• Christmas Party – 12/11
• Speed for Need & Christmastown 5K
• Belmont Thanksgiving 5K – 0930 @ Lutheran Church on Main
• Thanksgiving Triple Post

Prayer Requests:

• Families during the holidays
• F3 Race City and the family of Chicken Little
• Buckshot & Family

Moleskin:

Not a lot of downtime today.  Found myself and others sucking wind at times.  Always a good feeling.

Shell Shock killed it today.  Good push, brother.

Had a great time out there.  Thanks for the opportunity to lead.

Yabba Dabba Doo

7 men tackled The Gloom, pack ready, to get in some work.  We got in a warmup, rucked up into Riverwood Plantation, found a hill prior to Gastone’s, took the path to Martha Rivers, then brought it home.

Exercises were:

• Don Qs
• Imperial Squats
• Rocky Balboas
• Shoulder Taps (Ruck on)
• American Hammers (Holding Ruck)
• Chest Presses (with Ruck)
• Flutter Kicks (Ruck extended)

We about lost a knee in the first half mile, ignored the suggestions of some signage, talked about pissing contests between PAX and got in close to 2 miles.

Thanks to Castle Rock for the opportunity to lead at Diablo.  The mumblechatter there is strong.

Announcements:

• Rudolph Q 11/13 @ PainLab

Yabba Dabba Doo