I grabbed the Q this morning as a good opportunity for a final short run before the Ville 2 Ville relay. I haven’t been out to Prison Break in a while so it was good to get back out among the fellas. I was so pleased to learn my first leg of the V2V included a staircase. Nice! The weather was great and all put in work.
Author: Montross (Page 1 of 20)
With basketball season upon us, I figured a little basketball-themed Q would be a great fit today. I warned they guys that I may need to take an unscheduled emergency break this morning as I’d already ridden the throne twice before arriving this morning.
I took a little extra time to warm us up and get everyone nice and stretched out. Lets mosey!
We run across the soccer field to the parking lot by the lake. Keeping with the basketball theme, we did Route 66 Bobby Hurleys. Next up in the same parking lot, Route 66 Coach K Merkins. What is a Coach K Merkin? Most Duke haters love to make fun of K’s big pointy nose. The K Merkin pays homage to the goat by requiring you to touch the ground with your nose on each rep.
We mosey to the grassy area beside the horse track for Elevens. The exercises were Big Boys and, to keep with the bball theme, Mahktyr Ndiayes. As I wrapped up, I asked Pony Boy to grab the 6 and head to the courts as I dropped off some brown trout in the pond.
We regrouped at the courts to work on footwork and burpees. We circle up for some Mary as pax rotated calling exercises. I ducked out for yet another deuce trip as the group finished up Mary. I rejoined as Pony Boy called some Elevens with pull ups and dips.
Thanks to Pony Boy for stepping in and keeping things going as nature called. Also, thanks to Volt and Chubbs for posting and just being good dudes.
Prayers: our families, Wyatt family, business opportunities, Jackson Hall
Appreciate the opportunity to lead you men this morning.
-Montross
I had the Q. I can’t find the weinke but we warmed up, we did some reps on the wall and around the amphitheater. We also did some 11s and ran sprints up the lower parking lot. We had a good time and no everyone walked way with all of their extremities in-tact.
I broke out an old weinke for this beautiful Saturday morning – Montross’s Nursery Rhymes for HIMs (Mayor always loves that extra ‘s’). The book has been in laminated form for a few years now after the rainy debacle at Midoriyama cira 2019. There were some notes taped into the book that suggest it hasn’t been used since an online workout in 2020. That means many of the PAX at Folsom now days have never seen this book. There were some suggests to upgrade the binding from staples but we’ll work with what we’ve got!
Quick warmup and disclaimer. We revisited such classics as Jack and Jill, Red Rover, Jack be Nimble, and Eeny Meany Miny Moe. There were plenty of good cardio opportunities to be had. The partner wheel barrels up the amphitheater hill took a lot of determination to complete! If you want more details, show to know next time.
Prayer Requests: Huck, Hall family, Wirenut (supposedly he was walking at Old School this weekend), Pastor Wells, Haze’s friend, Brillo, Stogie’s friend.
–Montross
During the Peak to Peak hike/CSAUP last weekend, Bedpan and I talked about a lot of things. At some point, we got to talking about Freight and his real age. Bedpan told some stories about how Freight never liked to celebrate or make a big deal over his birthday, which made some of his friends want to celebrate that much more. Then he mentioned Freight had a birthday coming up soon. He confirmed it was 9/1 so I grabbed the Q at Downtown to celebrate! I knew Freight was probably going to be at work and unable to post, but I figured we’d celebrate without him anyway. This is Freight’s WOD, originally created and Q’d by Def Leppard over a year ago at Midoriyama.
I did throw a twist into the WOD. We did as many reps as Freight’s age but, since he always changes it in the name-o-rama and many don’t know his true age, I made up rep counts on the fly every time so I don’t know exactly how many we did.
Warmups: random numbers of SSH, Toy Soldiers, Gravel Pickers, and some toe touches.
The WOD: We mosey a few blocks to the First UMC parking lot to get the blood pumping and also get a good safe spot to run. We did each set of exercises and took a lap around the block. I had a complicated lap planned but Gearwrench led the pack on lap 1 and simplified it to a lap around the block. Good call GW! Here are the exercises:
Flutter Kicks
Reverse Crunches
Elbow Plank
Imperial Walker Squats (I know we did 56 of these because the sucked!)
Goofballs
Hand Release Merkins
Travoltas (like a Nolan Ryan, but move the arm in a “Stayin Alive” motion)
Seal Jacks
Werkins
Outlaws (flutter kicks, but in circles)
Dying Cockroaches
To keep the bat flippers working, I asked PAX to resume the exercises until the Six arrived. Everyone moved for a solid 45 minutes. I forgot I started my watch late my time was about 5 minutes off and, despite warnings from the PAX, I was running a little over. We moseyed back to the start, arriving at 6:16 (the extra minute of workout was free guys…my gift). Pledge, name-o-rama, and COT and we were out.
Announcements: Coconut Derby Sunday @ Coconut Horse, Convergence Monday @ Caromont Park 7:00 am, Iron Pax Thursdays @ Folsom, Relay version on Fridays @ Folsom. 2nd F lunch 8/20 @ Pita Wheel Gastonia. Keep the Hall family, Huck, Turtleman, Norwood, Wirenut in your prayers as well as Pastor Wells from Morganton (I think that’s the city) and Purple Haze’s friend.
Final thoughts: I hope everyone takes a moment to wish Freight a Happy Birthday. He’s been a big part of F3 for a long time. He’s been Nantan, he’s started several AO’s along the way and consistently demonstrated the F3 core principles. He’s definitely impacted a lot of men in our area. I always know if I show up and see Freight, the mumble chatter is going to be better for it. Also, shoutout to Ball Joint for jumping right back into exercises at the end of each lap. Of course, he’s typically among the first back and he was the first to resume exercises. Also I appreciate the Westside, Gearwrench and a few others who constantly were among the first to return and jumped right in on the reps. It kinda irks me when guys are standing around waiting for the Six, but that wasn’t the case today.
One last thing. He’s 44. Happy Birthday.
–Montross
We ran, we walked, we giggled and we talked. Thank goodness for video so I can remember who was there.
We ran, we regrouped, we prayed, we out.
Prison Break hosted the Lightning Challenge again this morning. Weather was much worse this time than back in June as the humidity was turned all the way up this morning. Despite that, most if not all PAX saw improvements in their times. Shoutout to the ladies who walk the track in Dallas each morning for putting up with our bull crap and laughing along the way. I’ve come across them a few times now and they are always very sweet!
After a few miles to at various paces, the men of Prison Break gathered to talk about butt pain and other COT things. We covered the usual announcements such as Coconut Derby for the belt on Sunday 9/3, Montross is Qing Downtown for a “Very Special Day” on Friday, Convergence Monday 9/4 at Caromont Park in Gastonia, and 2nd F lunch at Pita Wheel Gastonia later this month.
There was one more very important announcement. After nearly 2 years, the time has come for me to step aside as Site Q for Prison Break and let someone else wrangle the runners for a bit. It’s with great honor that I announced Bedpan is taking over as the new Site Q at Prison Break. No doubt Bedpan will do a great job making new runners feel welcome and give them the 10-cent tour when needed!
Prayer requests: Wirenut, Purple Haze’s friend Chris, Huck, the Hall family, Norwood, Turtleman, and all of the PAX
— Montross
A few less PAX than normal this morning but what we lacked in quantity, we made up for in quality! Mayor is out there putting in miles again. Of course, Slaw and Gearwrench were setting the pace. Sarlacc and Oompa undoubtedly had some great conversation on their mosey. Pall Bearer and Camelia got an early start and rucked. Wirenut complained about his shoulders but he got in some miles as well. Me – well, I ran a mile and my knee kept aching so I called it and got in another mile of walking. Guess I’m complaining too.
Prayers – Brillo and Sarlacc’s family, Sgt Pork Chop, Norwood, Huck, Turtleman, Mayor, Haze, Leppard, Wirenut. 2nd F lunch at Pita Wheel in Belmont this month. Thunder at Folsom 8/16, Lightning at Prison Break 8/23, Thunder again at Midoriyama 8/24.
— Montross