Author: Montross (Page 17 of 20)

Today marked my 1 year anniversary of F3. I grabbed the Q from Medicine Woman at the last minute to celebrate. Nice crowd of runners and ruckers today. Every one po ht in between 2.5 and 5 miles. Nice to see Rockabilly back out again today! P200 training is in full swing.

Thanks to all of you for your support and encouragement over the past year and thanks to Sparky for EHing me last January!

Prayer Requests: Montross’ aunt, Bedpan’s wife, Rockabilly’s mom, each other, and an unspoken request.

Pray, pledge, go home boys!

-Montross

That’s what she said.

Chief isn’t really known for planning out his Qs. He is more of a problem solver who has the long-term vision in place, is always thinking on the fly, and adjusting as needed. He responds to the needs of his people, always looking for ways to challenge them and himself.

Haters will say he flys by the seat of his pants and pulls answers out of his ass, but he would disagree. See having all the answers before you start is easier and that just isn’t how he rolls. A Chief Rockpusher doesn’t take the easy way. For example, it would be easier to workout regularly and be in shape before you Q. However, spending most mornings “hunting”, not posting for a month, losing your cardio, then posting when you have the Q…that makes it harder and that is how Chief prefers it. It is a way of life!

Anyway, 8 real HIMs showed up for a pre-planned….well, probably pre-planned Chief Beatdown.

Warmup:
SSH 15 In Cadence
Cotton Pickers 15 IC
Imperial Walkers 15 IC

Thang:

Mosey to the lower parking lot.

Trail Of Tears – do escalating burpees at every other line (1 at the first, then 2, then 3, then 4…all the way to 16, which was the length of the parking lot). You cant just walk between lines though. This is a Chief Q, we don’tdo easier. Instead, bear crawl between the first 5 lines, broad jump between the next 5, lunge walk the last 6. Brutal! Pastor Clever and Gumby finished first and got in some extra credit flutter kicks and such. This was for HIMs only, not for the HERs!

Now for a little corner work in the same parking lot. 25 Merkins in corner 1, nur to the next, 25 WW1 sit ups, nur to the 3rd, 50 LBCs, nur the the last corner for 100 squats.

Mosey up the hill and do a lap around the park. Time!

Announcements:
Workout at the Storm Christmas Day (Folsom closed), Mt Hollywood at 7am Monday. Christmas attire is encouraged for Saturday’s Folsom workout. There will be beer. We miss you Huck and Roadie.

Prayer Requests:
Unspoken, Montross’ aunt, families at Christmaz. Also, Def Leppard, Douche Canoe, and those running the half-marathon. Keep the 5k in your prayers too.

I love working out in the friendly confines of Folsom, but it is always fun to step across 74 from time to time. Painlab is a great way to mix it up for me. It gives my hip a break and also works on my soccer arms. We don’t have fancy kettlebells and equiqment at Folsom, we use good ol’ concrete blocks. So I loaded a few in the family truckster before an auto-mosey over to the Schiele.

After the warmup and disclaimer from JJ, 11..errrrr..13 PAX stroll over to the normal Painlab spot for a block party.

YHC kept it simple. 20 to 1 block work…overhead presses, curls (for the girls), overhead tricep extensions, and chest presses (on your back). As Mayor sat his block down, I let everyone know 5 burpees OYO everytime you set the block down, then rejoin the group. Got Eeeem! Several including YHC took advantage of this “opportunity” throughout the workout!

20 of each, 19 of each, 18 of each…set your blocks down for ab work.

20 LBCs in cadence
10 Rosalitas in cadence (these were a crowd pleaser!!!!)

Pick up the blocks, 17, 16, 15, 14 of each exercise. Set them down.

Repeat LBCs and Rosalitas in cadence.

Pick up the blocks, 13, 12, 11, and 10 of each exercise, put the blocks down.

I hand off to Rudolph for shadow boxing. Frankly, I was most excited about this!!! I took mental notes because I want to do this myself down the road. Nice cardio work!!!!! The Mike Tyson Punchout music was spot-on as well. Thanks Rudolph!!!

Time was running short. I omaha the blocks because I have a special surprise left. Ooooooohhhh yeah….

Captain Thor!
1 WW1, 2 American Hammers in cadence
2 WW1, 4 American Hammers in cadence
3 WW1, 6 American Hammers in cadence
4 WW1, 8 American Hammers in cadence
5 WW1, 10 American Hammers in cadence
6 WW1, 12 American Hammers in cadence
7 WW1, 14 American Hammers in cadence
8 WW1, …..Omaha, time! PAX were tapping out left and right amd YHC didnt think he had 16 hammers in cadence left!

Everyone grab a block and fellowship mosey to my car. We rejoined the bootcamp guys for COT.

Great job put there guys. Saw some newer guys out there, had a Kotter (Huck, LOL), and a many regulars. All guys were busting their ass out there. Much respect!!!!

Best thing I saw though was HIPAA helping a PAX with his block so he didnt have to put it on the ground. Guys were giving me hell and lifting each other….it was F3 at it’s finest!

Thanks for the opportunity. I q’d “over my head” today and you guys drove me to make it through!

Medicine Woman has some crud going on and asked me to grab the Q for today, which I gladly obliged. 3 runners and 3 mother-ruckers overcame the power of the fart-side and 22 degree temps for some 1st and 2nd F. Here’s the lowdown:

Hank, Volt, and Oompa put in some miles. They left before I returned so frankly, I don’t know how many, but I will assume about 3 each. It was good to see Hank back out there this morning. Volt and Oompa are steady Eddies…they show up when they can and continue to get it done.

Over the past few weeks, the demand for rucking has returned to the Prison Break/Folsom area. The BC Ruck Club first come together last Wednesday after months of EHing and fartsacking so I was pretty excited to take it into week 2 this week. I took the lead on the ruck workout. We rucked about a mile around a 16 minute pace and stopped at the flagpole. We then did Merkins IN CADENCE (with the packs on like MEN, BTW), Bag Pull Ups, Curls, Overhead Presses, and American Hammers (no bags on that last one). We rucked about 3/4 a mile to the lower parking lot (similar pace) and repeated all the exercises. I let Donuts borrow my manly sack for curls and overheads…those plates Sparky makes are no joke at a manly 34 lbs. 6:15…we quickly ruck back to the parking lot and we see tail lights fading into the distance. We understand, guys have to get to work.

YHC took the BC Ruck Club out with a prayer.

• Montross

I will get to the workout, but I need to say a few things first.

I will start here…I may live in Dallas, but if you ask me where I am from, I will unapologetically tell you I am from BC! This workout was about 8 years in the making, but the roots go back even further to Bessemer City Junior High. Somewhere about 8 years ago, a group of guys who went to school together at BC started Twitter conversations, which turned into a Fantasy Football League, which turned into a group text that has been going ever since. Almost every day, there are texts…for 8 years or so. It was Folsom Group Me before I was a part of Folsom Group Me. Some days, well over 100 texts, not to mention countless memes, photoshop pics, and inside jokes. We get together from time to time and it is always fun, with plenty of trash talk.

Around March, I start talking about F3 in our texts, hoping to help get at least a few of the guys involved and in shape. Around July, Nick Ledford calls me on a Sunday night saying his weight loss and diet had plateaued and he was ready to join F3, so I gave him the low down to help prepare him for his FNG post in Greenville, NC. He was named 4-Leaf by F3ENC that next morning and months later, he is still going strong. I get random texts at 6:30 am telling me how many miles he has rucked or what he did at workout. He has lost 63 lbs this year (some before F3). Upon joining F3, he found his niche with rucking. I have been pushing the rest of these guys to try F3 and slowly but surely, V6 and Swanson gave it a shot (V6 is a Crossfit guy in Fort Mill so he stays in shape with his own methods…all good by me). Swanson is local and recently started attending some workouts at Folsom.

4-Leaf told me over the weekend his VQ would be a ruck Q on Monday in Farmville. He asked for some advice and his plan looked good to me. He also said that he would be in town visiting family this week, so I asked him to guest Q. Immediately, he was down like a clown and the stage was set.

Brick Hill joined us for a ruck to scope out the park at Prison Break yesterday and was dubbed Donuts (group text inside joke). His brother Zack joined us today and was named Corndog. In addition, Hacksaw brought a FNG as well. Kyle is now known as Usher. He seems like a great young man and obviously is ready to get it done, proven by rucking with Huck’s heavy-ass pack all morning! With Folsom full of new guys and 75% of our BC group text, here is what went down.

Warmarama:

4-Leaf is a Notre Dame fan (and a ginger) so he brought an Irish-inspired wprkout (with a few sprinkles of Thanksgiving). His Irish are 11-0! So 11 counts for errrythang.

Warmup
* 11ct turkey (ruck sack) curls IC (may have actually been single count
* 11ct turkey merkins single count

The thang
* Ruck to amphitheater with tire, group carry, rotate in groups of 4 (this is Roadies Big Ass Tire, BTW)
* Packs off, against the wall for Peoples Chair – we pass ruck packs while 1 PAX flip tire 5 times, next person in line jumps on tire. PAX continues to pass the turkeys till everyone flips dat rock!
* Packs on, ruck to backside of the pond and into the trees
* People’s Chair Touchdown Jesus ‘ruck overhead press 11ct single count (he said it was IC but I let him know that was not IC!!!)
* Packs on, ruck around the pond and to the hillside.
* In the frosty grass, on our backs for 11ct turkey (ruck bag) chest press as we pass bags down the line. Thst makes 99 chest presses for each man. Plank until all turkeys are through!
* Packs on, back to amphitheater
* Turkey curls while 1 pax flips tire 5 times, next pax up! Everyone not flipping is curling until all men have flipped that rock!
* Packs on, partner carry the tire back to flag (rotating along the way)
* Montross calls 5 burpees because…Montross

4-Leaf asked every man tells what they are thankful for. Thanks for sharing guys!

• Pledge

• Corndog, Usher are born

4-Leaf took is out in prayer.

Prayer requests:
Corndog and Donuts’ grandmother, Montross’ aunt, Bedpan’s wife (maybe another? Apologies if I forgot)

Announcements:

Ingles at 6:15, Christmastown 5k on Saturday, Operatikn Sweet Tooth

Moleskin (Montross):

Thanks to 4-Leaf for delivering the ruck workout today. I learned a few things but most importantly, it was great to see some good friends join me at Folsom today. Hearing 4-Leaf talking at breakfast about how much better he is sleeping now after starting F3 and how much “better” he feels is inspiring to me. A sad-clown has been saved guys! I hope to see a few of these guys fight off the power of the fartsack and continue to join us.

F3 has been great for my health (well, not my hip LOL) and has introduced me to a great group of new friends that not only have my back, but are a good source of encouragement and set good examples of how to be a good God-loving man. All I want to do is share it with my non-F3 friends ’cause I am a Kool-Aid drinkin’ mutha….! The crew that invaded Folsom today is a special group. We give each other hell, but we have become good friends through it and I know they are the kind of guys you can count on if you need help…some F3-type guys! Hope you guys get to meet some of them soon in the Gloom!

Exciting news at Folsom this week! Starting back in February or March, I started EH-ing my friend Nick in Greenville, NC and he became a regular down there. This new HIM was dubbed 4-Leaf and has already become a great F3 success story, losing a lot of weight and transforming his life. I see him on Twitter posting regularly, taking his 2.0 to workouts, we text each other about posting, and now, he is starting to Q workouts.

He is going to be in town for Thanksgiving so I asked him to come Q a Ruck Workout at Folsom on Thursday.

I would really like to see a strong crowd out there to support him and also to try something different. Grab your Ruck Pack and come show 4-Leaf some love at 5:30 Thursday morning.

If you need a ruck sack, ask around and borrow one or just get a backpack and put some weight in it!