Author: Montross (Page 6 of 20)

I put together (at least in my mind) a great football-themed weinke for Folsom this morning. I figured with it being the kickoff of the NFL season, the timing was right. However, I didnt think sprints and lots of ‘change of direction’ movement was the best idea with rain coming. After talking to Gearwrench last night as we watched our kids battle it out on the football practice field, I decided to put that workout off a few days and recycle the best tabata workout I have. (The football weinke is coming to Folsom on Tuesday though)

I told Gearwrench last night if it was just us 2, we were going to Waffle House instead! Fortunately, we had 7 men this morning ready to push the rock and the breakfast will have to wait.

The story on buttermilk – F3 Gastonia legend Tesla used to always talk about serving up buttermilk. It is his way of saying a disgusting beatdown that you will not enjoy is headed your way. Back on 2/13/21, I Q’d The Yank and, being Tesla’s home turf, I figured a Buttermilk WOD was the perfect way to appreciate and also tease him at the same time. Much like today, it was pouring rain and a great day to work under a picnic shelter! Also, much like that day in 2021, Tesla was not present for the workout but I sure he would approve. Get ya dang cups ready!

No warmup today!

Each set is 30 seconds on, 20 seconds off (we moved to 30 secs off about midway thru). We did 4 sets of each exercise with 1 set of burpees between each letter.

B – Burpees (yes, 4 sets)
U – Up and Down (squats)
T – Mike Tysons
T – Tricep Dips
E – Elbow to Knee Crunch
R – Rosalitas
M – Merkins
I – Incline Planche Merkins
L – Lunges
K – Kickstarters (we really did Big Boy Situps but I encouraged everyone to do add the extra leg kick in honor of Def Leppard)

After butter, we took a quick pause to share some facts about buttermilk so that everyone better understood the greatness of this -uh- wonderful drink. Here are a few.
– Buttermilk doesn’t contain butter, it is actually the milk leftover after churning butter.
– Therefore, it has less fat that regular milk
– Most buttermilk in stores is made using bacteria cultures and is not a butter byproduct. Who knew buttermilk was cultured?
– Buttermilk stays fresh longer than regular milk. Insert freshness jokes here.
– It provides all macronutrients needed. You can survive on buttermilk.

We finished a few minutes early and Gearwrench was a little short of 600 calories so we grabbed an extra set of burpees and then hit the deck of death. I called time but some of the guys still got in 100 extra calf raises.

Announcements:
Skating Sept 17
JJ5k 9/24
10/8 Convergence at BullDog

Prayer requests:
Huck
Striper’s brother
Snelling family – Gearwrench’s friend
Liza’s family (Memphis runner killed)
Us and families
Discipline for is all!

I like huddling up in a shelter and just putting in work. Some good music and good banter helps motivate us all! I appreciate those who showed this morning. I saw rock pushing! If you didn’t walk away smoked, work harder next time!!!

• Montross

You get Mayor in a bootcamp and he will chirp with the best of them. He’s always down for some ‘vocal motivation’ or ‘constructive criticism’. However, Mayor does NOT have time for your chit-chat during COT on a Wednesday morning. There’s typically plenty of talking and fellowship to be had after Prison Break as we wait for the last few runners to make their way to the COT but let’s “break the cycle” as Mayor says. Evidently Mayor has to get to work or something! Well, the cycle may have been sped up, but it was not broken! Shout out to Chubbs and Tippmann for running with me this morning. You may not have realized it, but you guys both gave me some needed motivation!

On a very serious note, we learned this morning that Mayor’s grandfather passed suddenly and unexpectedly yesterday. Please keep him and his family in your prayers as they grieve and work through this difficult time. I didn’t really have great words to comfort him this morning, but I’ll say this – I love ya brother and I pray for you and your family.

Announcements: 9/17 – Family Skating @ Kates (come meet Bowser LOL), 9/24 – JJ5K at Commonground in Stanley, 9/10 – 50 mile relay, sign up asap, 10/8 – convergence at BullDog.
Prayer Requests: Mayor and his family, Huck, Striper’s brother, and each other. Pall Bearer took us out in prayer.

Brace yourselves, fall weather is coming.

What a wonderful morning for a run!

We had 11 men on a beautiful and humid morning for some mosey and rucking. I ran on Monday afternoon and the whole time I thought about how much better it feels to run in the morning. Running in this heat and humidity gets us ready to be faster in the fall. Good work fellas.

Announcements: F3 Dads on the 20th at The Yank, Freight is moving 8/13 (volunteer help welcome), Snowbird September 17th (see Sparky), Roller skating the 17th (not sure if that is August or September), JJ5k Sept 24th. Prayer requests: Huck and his family, Striper’s brother, Sarlacc’s 2.0, Tippmann’s work situation. Roundup was gracious enough to take us out in prayer.

Last week, I stumbled upon Huck’s VQ from May 17, 2016. As I read through it, I decided to call the workout exactly as it was written in honor of my good friend who has been struggling recently. Love ya Huck!!!!

There were 10 at Huck’s VQ. We had 12 today. Medicine Woman is the only man who was present at both workouts. Was it was easier last time because it was before he jacked up his leg?

Warmorama

SSH x 15 ic / Floyd Mayweathers x 10 ic, switch/repeat / Allen Tates (monkey humpers) x 15 ic

Pledge (we got this at the end)

short mosey. stopped and found rosalita 15 times ic

continue the mosey to the lower parking lot.

4 corner escalators. spot one: merkins x 10 / sprint to spot two: squat jumps x 15 + merkins x 10 / bear crawl to spot three: mountain climbers x 20 + squat jumps x 15 + merkins x 10 / sprint to spot four: lbc x 25 + mountain climbers x 20 + squat jumps x 15 + merkins x 10 / bear crawl back to start

mosey a little

Peter parkers x 10 ic

mosey some more

arrived to the tennis courts to partake in 11’s starting with 1 burpee and 10 imperial walkers. went up and down the tennis courts.

afterwards we circled up for more fun

5 double merkin burpees, hillbillys x 10 ic, 5 double merkin burpees, monkey humpers x 10 ic, ring of fire with 5 merkins and 10 lbc, calf raises x 10 ic, don quixotes x 10 ic, 5 double merkin burpees.

mosey back to the parking lot to finish up with another ring of fire with 5 merkins and 5 additional double merkin burpees.

Prayer requests: Huck and his family, Striper’s brother, My mom, Achey’s uncle, Westside’s wife – all nurses, MW – friend going through marriage issues. Bedpan’s family

I consider Huck one of my best friends and I have F3 to thank for that. He isn’t the only one though – I consider all of you my friends and know Ibhave hundreds of men around Gaston County and beyond who have my back! It is such a great network of men who push and support each other. I appreciate all of you who came out this morning. This workout holds up pretty well after 6 years! I look forward to the day Huck has the Q and delivers this beatdown himself!

The original backblast is HERE

– Phillipians 4:13

Montross

Stogie and Ball Joint were both queueing in Gastonia this morning so I’m sure a few guys made their way to those workouts. Broke (and possibly a few others) are on vacation so there were fewer runners than normal. Our old friend HUMIDITY did show up this morning as it felt like I was breathing through a wet gym sock all morning! Thanks to Oompa for running with me. I took my first lap around the college in over 7 months this morning and I appreciate Paw Paw Oompa running with me and helping push me.

Announcements: lunch today (7/20) at Bubbas @ noon, lunch tomorrow 7/21 at noon in Charlotte for those interested at Pressley Park Restaurant, F3 Dads at Gashouse Saturday 7/23, Tubing on Green River 7/30

Prayers: Striper’s brother, Montross’s Mom, Sarlacc’s daughter, Tippmann’s new opportunity, Huck

Pall Bearer took us out in prayer.

-Montross

Great crowd but no Ranger Panties to be found. Ya hate to see it.

At precisely 5:30 a.m., Dr. Seuss asked the group if anyone had seen Wichita. You see, Wichita had confirmed he would run with Dr. Seuss this morning but was nowhere to be found. It was a sad moment to see the pain and hurt in Dr. Seuss’s soul as a man he trusted and believed in let him down. Where was Wichita?
Did he go on a carb binge? Did he dump Seuss to run with another man in Ranger Panties? Has he gotten too good for us now that he’s starting a new job? Was there some QT with the M? Feel free to share your own rumors!!!!!

“You hate to see it”….isn’t that how the saying goes Wichita?

Without Wichita, Seuss ran circles around Oompa and I while Tippmann and Striper logged some miles on their own.

Prayer requests: My son, Striper’s brother, Huck, Gump, and Sarlacc’s family. Dr. Seuss took us out in prayer.

Did the workout before vacation, doing the backblast after.