Another glorious Carolina morning, and on the longest day of the year the sun was near to rising even as the Brothers of the Gloom assembled at The Goat. Warmups began, as required per F3 Core Principles, with side-straddle hops followed by Abe Vigoda’s (with enhanced audio by the over-50 pax). Grass-grabbers, those elbow-stretchy things, and the Arm Circle Circuit (LBAC forward, LBAC back, Seal claps and Ray Lewis Overhead claps). Finally right and left hand-high yoga stretches.
Mosey up the hill to the Stop sign with10 Merkins and 10 LBCs at each power pole. Do you know how many power poles there are to the Stop sign? More than Goose expected. :-).
Beyond the Stop sign lay The Coliseum. Steps Ups, Tricep Dips, Calf Raises and then the Bleacher Burn Relay for 15 reps. Cheesesteak was fresh off a 50# ruck up Crowder Mountain and Baywatch is too young and athletic for his body to produce any lactic acid at all so they were skipping their way up the bleachers, but I know I felt the burn.
And then we were done. Mosey back to the lot and close out. Thanks for the privilege of leading.
Announcements:
Fourth of July festivities and a race in Belmont on the Fourth.
Second F at The Station in Belmont Friday night 530pm
Prayers
Today is World FSHD Awareness Day
Virus’ 36th Wedding Anniversary.
Author: Rick Meier
Eight men met this morning at Member’s Only to ruck and run and then use Q Source to discuss with intentionality how to become better men and better members of our family and community. We discussed how to focus our efforts on our strengths, but admit the need to press ourselves to exceed our comfort zone, for example in my case emerging from the middle of the pack to act as Q. Thanks to all the men of F3 who encourage me to step out there to contribute and to Lead.
Announcements:
Don’t forget Monday 10 June is Convergence for Turtleman at Sandlot/Martha Rivers, all other AOs are closed, details elsewhere in Slack. Prayers for the Barnes family as they deal with Turtleman’s passing.
F3 Dad’s June 15 at Martha Rivers.
Prayers Eh Y’all’s MIL serious surgery Thursday.
Travels for safe travel for Alma Mater’s family , additionally same for Anchorman and Gavel and their families.
Sargento injury recovery
Praises for multiple high school graduations
On a glorious (but dark) Carolina morning at the Tequila Sunrise, 19 men set out to become Better, Stronger, Fastish. YHC was dosed up with Zyrtec D, but remained lucid and in control at all times (as far as anyone has told me).
We started with warmups, then Step Ups and Triceps Dips on the school benches (abbreviated SU&TD for reasons which will become clear). To the road back of the school where we ran the street stopping for 5 Squats, 5 Merkins and 10 LBCs at every streetlight. The group knocked it out all the way to Davis Park. SU&TD at Davis Park on the picnic tables, rinse and repeat, and a special round of Double SU&TD (two steps up the picnic tables). The leg workout was followed by pullups on the playground equipment and a quick round of scorpion merkins. Despite breathing heavily, the lads were game though and cheered when YHC announced SU&TD again.
We ran the road back to the school stopping at streetlights in the same manner as previous. A passing train afforded the opportunity for a few quick burpees. Approaching the school, we were still about three minutes early and so the benches begged for a few additional SU&TDs. A bit of Mary and we were done.
Prayers:
Jackson Curdy had his new bone marrow Friday, his new birthday they’re calling it.
Five HIMs accepted YHC’s guarantee of a a zero-rain workout and met at The Ricky Bobby last week. They were rewarded with a hole in the clouds lasting a good 45 minutes and a solid workout. We rolled out two long loping runs up and down Winder Trail across from New Hope Elementary, with a variety of merkins, squats, LBCs and bombjacks at each streelight. Hei Hei had to leave early to go beautify the Piedmont so a little Mary made the timing work out perfectly. YHC’s cell phone decided to execute a factory reset while being carried in the pocket, which was rather unexpected, but in the end the day could hardly have gone better. Thank you gents for your participation.
I thought it might be cold, I thought it might be windy, I knew it was going to be dry, but I had no idea this morning would be amazingly clear and crisp for a morning workout. This is the weather that sells Northerners sick of winter on moving to The South (btw, glad to be here, thank you very much).
Eleven men started with disclaimers, warmups and a little stretching plus a round of LB Arm Circles/Seal Claps/Overhead Claps. We moved to the bridge to Goat Island for calf raises on the entrance wall, then Incline Merkins, Derkins, the Plank Fence Climb and Step Ups. Karaoke to the back parking lot to pair off for Merkins, Squats, American Hammers, Hip Slappers, Apollo Ohno, and final Merkins. We returned in reverse order: Karaoke, Step Ups, Calf Raises and closed out with stretching.
Prayers for Jackson Curdy. We have followed his story and he is now ready to begin chemo, hopefully the beginning to a successful end. Keep an eye out for details regarding the FCA Golf Tournament in a week and a half and other events, as always there’s a lot going on.
My best, YHC.
Twelve HIMS met at Members Only for Running and Rucking this fine morning and then retired to discuss The Queen, the complement of Fitness which is keeping control of your weight. Good coffee and conversation flowed from a brisk morning workout and the Q Source.
It was a great morning for a workout following a day of rain. The dry front was still moving through so the winds were gusty at times, but that just carried the sweat away and made the day even better. Eighteen pax turned out to improve themselves.
We started with warmups and stretching, them moseyed into Goose’s Eleven, which was Ten Squats, Ten Merkins and Ten Big Boys with a sprint to the 1st set of parking spots and back. Then of course, 9,9,9 and to the 2nd set of parking spots and so on.
10 Little Baby Arm Circles (LBAC) in cadence, 10 reverse LBAC, 10 Seal Claps and 10 Ray Lewis (overhead claps). Mosey again and into 10 Stepups each leg, 10 Triceps Dips, 10 Derkins and a lap through the driveway circle (do that five times). Another full set of LBACs etc… and we were done.
Prayers for Breaker Breaker’s family and friends, Orangeman’s three friends, and a teacher known to Koolaid with stage 4 pancreatic cancer.
And Q School is coming up March 2, highly recommended.
Eight HIMs showed to The Ricky Bobby this morning and their fortitude was rewarded with the warmest temperatures in weeks and a perfectly-timed break in the rain, resulting in near-balmy workout weather with a light fog producing a nearly perfect GLOOM. Let me tell you, if you fartsacked, you missed a fine BOTG morning.
Following classic warmups, we crossed the street and ran the Merkin Escalator up and down Winder Trail. One, then Two, then Three Merkins at each driveway all the way to the T at eleven Merkins. Turn around and return doing Squats for the Escalator down. A second round of Merkins up and Lunges back down, of course each time stopping at Sargento’s house to show our respects. A few core exercises and Suicides back at The Bobby and we were out.
Orangeman asked for TAPs for his friend Devereaux battling cancer. We also keep Bubba Sparxxx and Montana in mind as they recover from their surgeries. Additionally, Winter Nationals will be coming up in February, keep an ear out for more information as all AOs will be closed that day.
Attendees were
Hunchback
Buckshot
Orangeman
Cheesesteak
Stagecoach
Koolaide
Tesla
Goose
Fourteen men showed at The Fighting Yank on a morning so glorious it could make you believe that winter is not rolling in fast. YHC had the Q, my first Q in Gaston County, which came with multiple requests from the local HIMS for a Texas size beatdown. ( I’m sure I had those requests, multiple requests, right?).
The day started with the standard disclaimers followed by stretching and warmups, then onto Goose’s Seven Minute Hotel Room Workout, 30 seconds each of:
Side Straddle Hop
Wall Sit
Derkins
LBCs
Step Ups
Four Count Squats
Tricep Dips
Planks
High Knees
Lunges
Merkin and Rotate
Side Plank, Right Hand High
Side Plank, Left then Right Hand High
The HIMS, responding magnificently to the beginning of the workout, clamored for additional and even greater challenges:
Calf Raises
The Burpee Tree House, climbing to Nine
More Calf Raises
Climb down the Treehouse with Merkins
Hill climbs with Little Baby Arm Circles and Bobby Hurley’s and then down to the playground for one more set of the Hotel Room Workout. Sadly for all, we were now out of time.
12 HIMs arrived at the Ricky Bobby prepared to make themselves better stronger faster regardless of rain or shine. It wasn’t raining, and of course it wasn’t shining at 5:30 in the morning, but we went hard at it. The business is Beat Down and business is good.
We worked the four-step program this morning, cardio, upper body, lower body, core. Merkins, derkins, trailer park merkins (double-wide), scorpion merkins, planks, side planks, scorpion planks, triceps dips, American hammers, and a whole bunch of calf raises. I’d like to report that I pushed these men to their limits, but in fact these BOTG brought their A-Game and excelled in every way.
The BOTG this a.m. were
@Sargento
@Udder
@Nutria
@Dr Seuss
@Tesla
@Gear Wrench
@Orangeman
@Ball Joint
@Kool Aide
@Roscoe
@Buckshot
@Goose