Big crowd for the last Prison Break of 2022. We had a few new regulars this year including Camelia, Pall Bearer, Rum Runner, and Chubbs. Great to see you guys out there throughout the year as well as all of the regulars. Looking forward to 2023!
Author: Montross (Page 5 of 20)
A few of the regulars were MIA this morning. Not sure if they were taking some well-earned rest or just switching things up. Either way, we put in some work and will catch them next time.
Announcements: Beer run on NYE in Cramer Woods. Details to come .
2nd F Lunch 12/22 at Los Arcos
Prayers for:
Huck
Slaw’s M
Wirenut’s family
All of us!
-Montross
It was a cold rainy morning but F3 continues on – rain or shine. Good work men!
F3 men will try almost anything to get a little stronger or a little faster. If you were at PB this morning, you’d have noticed Ball Joint has picked up smoking. If you haven’t heard, there was a runner in China who ran a marathon in 3 1/2 hours while chain smoking. Ball Joint has been using their parts to fix cars for years, now he’s using their running habits!
Looks like I messed up the nameorama video so I’m pulling the names from memory. Hopefully, I got everyone. Let me know if I missed you.
Announcements: Christmas Party 12/3 @ 6pm at Lewis Farm, Ultimate Frisbee game at Midoriyama on Thanksgiving, Christmastown 5k. Prayer requests: Huck, 50k runers, Sargento, Montross’ coworker, Defib’s friend and family.
-Montross
Better late than never.
Most will have no idea what that title means but if ya know, ya know. Maybe it’s selfish, but I grabbed this Q a few weeks ago to help motivate myself to get up and post. My running has been improving recently so I wanted to do something where we covered a lot of miles and test my cardio a bit. A quick look through some older weinkes gave me what I was looking for.
Warmup – we’re going to cover a lot of ground in this workout so some stretching was in order. Side straddle hops followed by toy soldiers, toe touching, hurdle stretches, etc. We took an extra minute or two to wait for Wirenut as he finished straightening his beard and touching up his lipstick. Now that he was with us, let’s get it on.
Mosey to the flag at the entrance of Folsom. The group got a bit stretched out as I tried to push the pace. I led the PAX in a set of flutter kicks as Ball Joint graciously picked up the six. Pledge to the flag and then a quick mosey to the gazebo area.
We used the triangle-shapped road around the gazebo for 5 rounds of escalating excercises – 10 Big Boys at the first corner, run to the next corner for 20 Merkins, run to the 3rd corner for 30 squats, then run back to the start and repeat. Bat flippers were encouraged to get in an extra round as the normal people finished their rounds. A few got in 6 laps, Round Up may have gotten in 7.
10 count by Spackle to let the six grab their breath. Short mosey to Round Up’s hill. I called an audible because it looked to be really wet and I just wasn’t feeling it. I may have been called names for this but it’s all good. I’ll show them. Continue the mosey around the to the entrance of the splash pad parking lot.
Triple Nickel with Burpees at the top of the hill and Elbow to Knee Crunches at the bottom (count right side only). Again, bat flippers were encouraged to continue for extra rounds as they finished and the usual suspects got in 6 rounds.
Quick mosey back to the flag. Time was up but we got in a quick set of 20 flutter kicks in cadence as we waited on the six.
Good work by all of the PAX today! A few guys were laboring with injuries but no man was left behind. Shout out to all of the guys for picking up the six at both workout stations. Everyone moved the entire time and the guys finishing first kept on pushing with extra reps rather than just waiting around. IMO, that is the way it should be. I think it can be a bit disheartening to the six when they see guys standing around talking when they finish their reps. I will tell you from my personal experience, it makes you feel like you’re holding people back as the six. Get back in there and work! I saw that all over the place today!
Prayer Requests: Huck, the Parker family (Hacksaw’s mom passed), Striper’s brother and his injuries, Medicine Woman’s family, Sarlacc, Hartzell family, Beatle Bailey’s friend Jenna. YHC took us out in prayer.
We had low 40s and HIM as far as the eye could see. It was the best running weather of the season in my opinion. Had you been in the industrial park behind Gaston College, you could have seen a lanky giraffe lose a fight with a side walk. Who knew they could flip so easily!?! I notice Mini Blind picking up the pace and getting in around 5 miles with Grandpa Leppard. MB will be handing out butterscotch and talking about how he used to be faster than everyone in about 2 months!
Rumor has it Wirenut got some new running shoes and took them for a 4 mile test drive, but a quick Twitter check will show there now sign of Wirenut in the COT. Hmmmmmmmmm.
Mayor spent last Wednesday morning talking about Def Leppard sandbagging his pace. Fast forward a week and Mr. “I Run Mid-10s” himself is out here going low 9s for 4 miles. Ladies and gentlemen, I don’t know if it’s the shorty shorts, the tank top looking like a sports bra, or simply hard work, but Mayor is a runner! Thanks again for helping me push a little harder!
It was nice to see Mini Blind out there again today. He says he was running about 3 miles on his own before coming to Prison Break and has now done 4 miles both times I’ve seen him. It’s proof that running with others will motivate you to do more!
Sister Act was late while Dr. Seuss and Tippmann left early, but I guess we’ll give them credit.
In other news, bring a few extra bucks with you to the JJ5k. Rumor has it, there is a picture floating around of a certain PAX in a compromising position that we may be able to obtain for an ‘extra donation’ to the JJ5k. I won’t say who this PAX is, but it sounds a lot like Mister Pact.
Announcements: JJ5k on 9/24, Convergence at BullDog on 10/15, IPC at Folsom on Thursday, Amoeba Ruck 10/8, Roadside cleanup TBA
Prayer requests: Striper’s brother and his knee, Huck, Sarlacc’s daughter, Mayor’s family, Lincolnton Middle School family. Pall Bearer took us out.
- Montross
What a beautiful morning! There was a slight chill in the air and the humidity was way down, perfect weather for some early-morning rock pushin’! There were 20 men taking advantage of the opportunity and laying down some miles.
I was thinking last night that I wanted to do 4 miles this morning, something I haven’t done in about 8 months. I woke up a little sore and tight from yesterday’s Q and was not feeling it. Thanks to Mayor for running with me and pushing (and dragging) me to my goal today. I would not have done 4 miles if it were not for him. It’s interesting that, as we regrouped post-run, his watch showed he ran about 1/8th mile further and his first mile pace was about 30 seconds faster than mine, despite the fact that we were literally running beside each other! Weird stuff but that that’s just noise. Bottom line is we both got a good run in.
Also, shout out to the FNG Mini Blind for putting in 4 miles with us on his first day! He’s in pretty good shape and he’s going to be a runner!
Despite me trying to skip him in the nameorama – Broke was definitely there and he did his usual “I’m gonna run slow” before running 5 miles in the 7s.
Announcements: Family Skating 9/17/22, JJ5k 9/21/22, 10/15 Convergence at Bulldog, IPC at Folsom on Thursdays, Extinction Run details coming soon (will probably be early October)
Prayer requests: Lincolnton Middle School staff and students, Huck, Striper’s brother, Sarlacc’s 2.0, Mayor and his family, Jiffy
My son is playing 11U Pop Warner Football this year so I have spent a lot of time over the past 6 weeks watching his practices. Gearwrench’s sons are also playing and we were talking a few weeks ago about incorporating some of their stretches and drills into a Q. Well, with the NFL season upon us, I figured it would be a great time for a football-themed Q. I originally planned to use this weinke on Saturday but changed direction with the rain this past weekend so I took a few things out and squeezed 1 hour of work into 45 minutes. 7 men made their way to Folsom to tackle their day head-on!
We kicked off with some stretching and light cardio –
Hurdle stretches (I think 3 of us were able to touch our toes)
LBCs
High Knee Walk with a hip twist
Butt kickers
Side Straddle Burpees (kinda like up-downs – do SSH until Q says down, then burpee, repeat until Q says stop)
Short mosey to the bottom of the parking lot beside the car containing a guy doing who knows what.
One thing you see at big football games is the blimp. So – BLIMPS
10 – Burpees
20 – Lunges
30 – Imperial Walkers
40 – Merkins
50 – Plank Jacks
60 – Squats
Mosey to the ampitheater. One thing coaches always do is make players run and it seems like every school has a hill somewhere that they must conquer. Let’s run some hills!
Triple Nickel – 5 hip slappers on the ampitheater wall, run to the top of the hill for 5 big boys, repeat for 5 reps. Nice job by everyone picking up the six!
Mosey to the tennis courts. Everyone has heard of the Combine aka the Underwear Olympics. There are a set of drills all players run to gauge athleticism, speed, and strength. We’ll do a version of the 6 primary drills at the NFL Combine.
Stogie left.
Shuttle Drill – We spread out across 2 tennis courts (this worked well, BTW). Starting in the middle, run 5 yards to the sideline, back across the court 10 yards to the other sideline, then turn and sprint across the center line. The record is 3.81 second by Brandin Cooks so we did 4 reps (rounding up the record), starting around 75% on rep 1 and increasing to full speed. We are not as fast as Brandin Cooks but I saw a lot of hustle out there!
3 Cone Drill – This one was a little tricker but again the tennis court proved to be a great setup to mimic the combine. Starting in the center of the court, sprint 5 yards to the sideline, run back to center, turn and run to touch the net, turn and sprint back past the center of the court (the starting point). The NFL record is 6.42 seconds by Jeff Maehl so, while I wanted to do 7 reps, we did 5 due to time.
Broad Jump – Lots of guys (self included had to be a little easy on this one to prevent injury – the combine record is 12′ 13″ by Wojo! Just kidding though he out broad jump anyone I’ve seen jump in F3 Gastonia! I actually don’t know who has that record but no biggie, we did 13 broad jumps across the courts.
Vertical Jump – To simulate vertical jump, I called squats (or jump squats if you prefer). The record is 45 inches by Chris Conley. He wears # 18 so we did 18 reps.
40 Yard Dash – The most famous of all of the combine events! We don’t really care about records on this one. The best 40 of all time is probably Rich Eisen going 6.14! Time is running short so I believe we did 6 – 40s. 3 of us were on one side of the courts, 4 on the other. On the next to last run, the winner from each group squared off in the final to be declared winner. Wirenut held off a late charge from Gearwrench to be declared the “Folsom’s Fastest Man”. Ball Join was sure to note that this is how it normally goes with Gearwrench’s race car.
Bench Press – The ultimate test for strength for he future hogs up front in the NFL is the bench press. The NFL Combine test is a rep count of 225 lbs. The NFL Combine record is 49 by Stephen Paea. To simulate, we circled up and did Broke’s famous perfect form hand-release merkins with shoulder taps at the top. Spackle led the cadence as we did them until we couldn’t do them anymore. Last man standing wins. Ball Join outlasted Gearwrench and was named “Folsom’s Strongest Man”. Shoutout to Spackle who dq’d himself for not doing the shoulder taps around rep 10…I’m not sure anyone noticed to be honest, but he’s a man of honor and I respect it.
We were a few minutes over so mosey to the flag for COT.
Announcements: Family Skating this Saturday 9/17; JJ5K 9/24; Convergence at BullDog 10/15 (the date changed), Iron Pax Challenge Thursday at Folsom, Extinction Run 10/1 (location TBD, check Slack).
Prayer requests: Huck, Striper’s brother, Sarlacc’s 2.0, Wirenut’s work friends, Snelling family, Lincoln Middle School, all of us and our families, and Jiffy. YHC took us out in prayer.