Author: Stogie (Page 2 of 4)

Warm Up:
20 Side Straddle Hops in Cadence
15 Gravel Pickers
10 Mountain Man Poopers

20 Moroccan Nightclubs in Cadence
10 Forward Arm Circles
10 Backward Arm Circles

Pledge

Tha Thang:
Mosey to bridge… Squirrel Walk/Crawl
– 2 Burpees or Flying Squirrels and then bear crawl forward 5 movements  and then 2 squats  – repeat to the end of the bridge!

Mosey across the road and down to the lower parking lot behind the police station.

Partner up – Dora
100 – CDDs
200 – Hillbilly Squats
300 – LBCs – Count one side

Partner 2 runs up the stairs and does 5 Flying Sqirrels or Burpees and then runs back down the stairs to partner.

We omaha’d this after the squats because it was taking too long and I had other stuff planned.

Split up and line up at the bottom of the stairs.
– Invisible, meaningless bonus points to half of the Pax who decided on their own to do this because I thought with only 8 Pax we’d be fine with one line, but was wrong. I originally had down to split up, but didn’t call that out. Splitting up the group actually worked out pretty perfectly. Thanks men!

10 Calf Raises each step…
20 Squats at the bottom, landings, and top of the steps.

Mosey back toward the pavillion.

Mosey straight down to Main Street…

Turn right and mosey toward south street… stop and do a burpee at each light post, increasing by one each time.

Cool Down:
Fellowship Mosey back to the Pavilion for some Football line drills around the pavilion (run straight, karaoke sideways, NUR down, and then run back to start) – two laps

20 LBCs – in cadence
20 Flutters – in cadence
20 Penguins – in cadence

Moleskine:
This was my 6th Q in a row. I started Sunday and Q’d at 5 different AOs, even hijacked someone’s Q (still were supposed to show up Sparky, but thanks for giving me your Q). Looking at my Garmin app today actually marks 12 days in a row working out. The stupidity of Qing 6 days in a row was at least intentional. It’s probably good I didn’t realize the no rest day for almost 2 weeks straight or I may not have Q’d one of these days and broke the streak.

Firstly thanks to the good Lord that I didn’t hurt myself (aside from some body soreness and blistered toes (thanks for the info and help with those Freight)). But I want to thank all the guys who helped push me and support me through the week. Even this morning, I was being pushed through my own Q (which is great).

This is the reason I Q! I tend to push myself more when I Q because I am the one leading the workout and have to keep up more, or try to be out front more, in order to lead effectively. I also have heard that you’re supposed to call exercises you hate the most when you Q in order to push yourself (and the Pax) even more. I feel like I did that this week.

The other reason I thought to do this is because I have not been the most consistent in the 3 years I have been part of the F3 Nation. I don’t Q very much during the school year from catching too much crap about leaving early to get my kids ready for school. I feel like I have my moments, and let’s just say this was one of them. This is something I have been trying to work on this year, more consistency. Sure, I was consistently posting Tuesday, Thursday, Saturday… but that was it. So, I started posting those same days, but going to the gym Monday, Wednesday, Friday as well. I am still, often, the six at a lot of the workouts and that’s just how it is until it’s not.

So, I don’t know that anyone has Q’d six days in a row during the same week. It’s awesome if they have, but, seriously…  if me (the six) can do it… anyone can.

Announcements:
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am – THAT’s TOMORROW
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Prayer Requests:
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Really, pray for all the folks dealing with Cancer and their families
– Pax on IR
– Tesla’s Family
– Gastonia Police Department and Police Officers everywhere
– Mayor’s Gate Guard at work passed away – pray for that family
– Easy Rider’s Family

Sparky was slated to have the Q at Folsom, but I messaged him earlier in the week to see if I could take it in order to continue my Q streak. But I told him I wouldn’t know until mid-morning Wednesday (after doing two boot camps in a row, I was not sure about my body (mainly my lower back)). Legs were sore from some stupid things I called on Tuesday and Wednesday, but my arms and shoulders weren’t too bad… so, blocks it is! Maybe not as good as Sparky, but worth a shot, right?

Warm Up: ‘cuz, i’m still “jacked up on Mountain Dew!” from posting at The Ricky Bobby the day before

20 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence
10 Star Jacks (Star Jumps?) – OYO

10 Mountain Man Poopers – in cadence (‘cuz, I just gatta)

20 ‘Roccan Nigh Clubs – in cadence
10 Arm Cirles Front – OYO
10 Arm Cirles Back – OYO

The Thang:

Mosey Up the Hill to the block pile…

At each light along the way to the block pile:
– 10 Merkins
– 20 Mountain Climbers

Everyone grab a block…

On your six:
– 12 overhead extension with the block
– 12 vertical bench presses with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 straight, vertical chest/shoulder press with the block
– 12 vertical chest/shoulder twists with the block (Steering Wheels?)
4 sets OYO – if finished plank for the six

Standing:
– 12 clean and press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six
(We’d done enough overhead presses, so half way through we omaha’d to 12 squats instead of the overhead presses)

Put blocks up and partner up!

Zombie walk (two lunges and a squat) back toward the COT while your partner does 5 Burpees or Flying Squirrels

We omaha’d near the last light and moseyed to the flags/COT.

Finish with:
20 Stogie-fied Gas Pumps – in cadence
50 LBCs – OYO followed by Flutters if done before everyone else…

And that’s TIME!

Thanks for putting up with me again…

Announcements:
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Prayer Requests:
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Really, all the folks dealing with Cancer and their families
– Pax on IR
– Tesla’s Family
– Gastonia Police Department with regards to a situation that happened last night
– Mayor’s Gate Guard at work passed away – pray for that family

Today was my 4th Q for the week, in a row. And today it was at one of the greatest named AO’s in our region, with one of the top 3 t-shirt designs in the Gas-House region (in my humble opinion, whether I was the one who designed the shirts or not). There was a good turn out. Thanks to all the Pax who showed up!

I thought to try to have some fun. You almost can’t be a guest and Q this AO without trying to do something NASCAR related. Though, it might be time someone does a historic Gastonia inspired Q (seeing as how part of the Talladega Nights movie was shot at the Mid-Town Motor Inn in Gastonia).

The warm up is something I came up with, that I am calling, “Gentlemen Start Your Engines”. It was a slow Indian Run in a zig-zag pattern around the track, first off – at the beginning of the workout.

Bonus points went to anyone who actually yelled “Gentlemen Start Your Engines!” or makes racing engine sounds with their mouth as they moseyed around the track (though, I may have been the only one).

We circled up at the end of the field for a continued, Jacked Up, warm up ‘cuz “I’m all jacked up on Mountain Dew!”

20 Side Straddle Hops
20 Seal Jacks
20 Smurf Jacks
10 Star Jumps
15 Hillbillies

The Actual Thang:

Count off and pair up into partners…
Leg Wrecker (two groups split up… one group holds Al Gore while the other group does lunch walks until they reach Group 2. The Pax then swap).

I heard someone say, “Tom Brokaw is a punk!”.

Tortise/Hare – Catch Me If You Can – In and Outs on the track…
– Pax #1 does 5 burpees (or flying squirrels) while Pax #2 does in and outs (speed walk the straight aways and sprint the curves) on the track. Pax #1 has to then catch Pax #2 after completeing their exercises for them to swap.

We switched to doing lunge walks instead of running and then Omaha’d this near the end of the 2nd or 3rd lap when Tesla was running instead of lunge walking and got out too far from the rest of the Pax. #gattaloveuncleted

Invisible, make believe (like the flames that engulfed Ricky Bobby), bonus points went to no Pax… since no one thought to yell, “I’m on fire! Help me Tom Cruise!” or “Help me Oprah ‘Winneyfree’!”.

We gathered up and did what we called “Spider Monkeys” (basically a bear crawl with your butt down and your knees out to the side… like a spider crawl).
We did these from light post to light post with a karaoke to the next post and high knees, and walking toe touches around and through the curves of the track.

There was some bumping and rubbing between some of the Pax as they went into the curves and tried to pass other Pax.

We then fellowship moseyed to the adjacent parking lot for more Spider Monkeys (skipping a parking space) and then 5 squats about 40 yards and then a NUR back.

It was finally at this point I heard someone say, “Watch out Chip… I’m going to come at you like a spider monkey!”.

We finished up with some Mary (ab work) where I gave the Pax another chance to yell, “I’m on fire! Help me Tom Cruise!” or “Help me Oprah ‘Winneyfree’!” as we did some LBOCs and Dying Cockroaches.

Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia (THAT’s TODAY!)
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Before praying us out YHC left the Pax with these words to live by from some NASCAR Legends, thinking you can read way far into these and certainly tailor the meaning to mean something profound and life changing:
“If you’re in control, you’re not going fast enough.” Parnelli Jones
“If you can’t hang with the big dogs, then stay on the porch.” Bill Elliott
“If you ain’t first, you’re last.” Ricky Bobby (Will Ferrell)
“I’d wreck YOUR Mom to win a Championship. I’d wreck my Mom to win a championship….” Tony Stewart

Prayer Requests:
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Pax on IR
– Tesla’s Family

*** Thankful Pappy’s family is all well… keep praying for him as he continues to recover from his 3rd bout with Covid.

The Warm Up:

25 Side Straddle Hops – in cadence
10 Gravel pickers – in cadence
15 Imperial Walkers – in cadence
10 Stogie-fied Gas Pumps

The Thang:

Walking Rockettes (walking toe touches) to the tennis courts (we Omaha’d near the opening to the court’s parking lot and moseyed the rest of the way).

Dynamic Stretches on the Tennis Courts:
– Skips with high knees down and karaoke back
– Goose Steps down and karaoke back
– High Knees down and NUR back

4-Corners:
10 Merkins
20 Stogie-fied Mike Tysons (Mike Tyson without the merkin – horizontal squat to a plank)
30 Mountain Climbers
40 Calf Raises

(4 laps) of In and Out:
Speed Walk the straight a-ways and then sprint through the curves (or corners in this case).

Nobody planked for the Six, so we did 5 Burpees…

Pair up!

Tortise and the Hare with Zombie Walk (two lung walks and a squat) and 2 burpees – one Pax Zombie Walks while other Pax does 2 burpees. The Burpee-er then run to catch the walker and they swap. We did this the perimeter of the tennis courts.

Head back to COT for Mary which ended with 5 Burpees – just because.

Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River

Prayer Requests:
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Sparky MRI
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family

I appreciate ya’ll allowing me to lead.

We had a couple little ‘uns, a Kotter, and the rest (like the original “Gilligan’s Island” theme song). Some rucked – others ran. We all got a little better, trying to start our week off right.

#ShowToKnow

Devotional: 

By now, unless you live under a rock with no internet access, you have seen these images from the Webb space telescope (kind of like the Hubble Telescope from back in our day).

It’s funny… this one doesn’t look like much. They say it’s like looking at a grain of sand and yet there’s all these different galaxies. I get that it’s amazing, but this other one, I think, look cooler. It’s like something from Guardians of the Galaxy or some unreal, sci-fi movie.

The God who created this… made us and loves us. He created us to worship Him, sure. But he gave us free will. Like, it fries my brain that He knows who will choose Him and who won’t and how our lives will be. But I feel like our lives are like a “choose your own adventure” book. Do any of ya’ll know what I am talking about? I was the sneaky kid who used to try to use these books for book reports in school. You read so much of the book and then it comes to a decision. “Do you follow the animal into the dark cave, or do you continue on the trail you have been on?”. If you go into the cave, turn to pages 68… “Oh no! you were eaten by vampire bats! or mauled by bears! The End!”.

We have a choice whether to love and serve God or not. God cared enough to give us that, but to also be there for us whether we want Him or not. Through his sovereignty.

Luke 12:6-7

6 Are not five sparrows sold for two pennies?[a] And not one of them is forgotten before God. 7 Why, even the hairs of your head are all numbered. Fear not; you are of more value than many sparrows.

Exodus 3:13-16… says,

“13 Then Moses said to God, “If I come to the people of Israel and say to them, ‘The God of your fathers has sent me to you,’ and they ask me, ‘What is his name?’ what shall I say to them?” 14 God said to Moses, “I am who I am.”1 And he said, “Say this to the people of Israel: r‘I am has sent me to you.’ ” 15 God also said to Moses, “Say this to the people of Israel: ‘The Lord,2 the sGod of your fathers, the God of Abraham, the God of Isaac, and the God of Jacob, has sent me to you.’ This is tmy name forever, and thus I am to be remembered throughout all generations. 16 Go and ugather the elders of Israel together and say to them, ‘The Lord, the God of your fathers, the God of Abraham, of Isaac, and of Jacob, has appeared to me, saying, v“I have observed you and what has been done to you in Egypt…”

The sovereignty of God is the fact that he is the Lord over creation; as sovereign, He exercises His rule. This rule is exercised through God’s authority as King, His control over all things, and His presence with His people and throughout His creation. The divine name, Yahweh, expresses this sovereign rule over everything and against the claims of anyone else.

This is the being that created all of this… and He loves me and cares for me whether I deserve it or not (which I most certainly do not).

Psalm 104:5; Proverbs 30:4; Isaiah 40:12–14; Proverbs 8:24–29

Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River

Prayer Requests:
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Sparky MRI
– Gear Wrench’s brother
– Striper’s brother
– Big Pappy’s recovering from his last (3rd) bout with Tha Rona

So, this was my Crossroads/QSource VQ. I showed up at 6:20am to a parking lot full F3 of trucks and other vehicles, but no Pax. So, I started off rucking… after about 3 miles I eventually saw Gear Wrench and Sarlaac toward the end of my ruck, but that was it until the COT. That’s where I was informed of the perils of my fellow Pax as I safely “slowsied” around the town square.

At first Suess was lost… without his phone. Dr. Suess eventually showed up, but where was Purple Haze and Def Leppard?! Well, apparently Def broke his light on his way out… THEN Purple Haze popped a tire a bit of a ways into the ride. Not really sure of the rest of the route, the Pax riding with him still continued on while Haze fixed his flat (or so they thought). Haze apparently still had issues and his new tube wouldn’t hold air. So, he thought to call his M. Well, apparently when he put his phone in this back shirt pocket, facing into his back. So, his back must have been pushing buttons on his phone during the ride and locked his phone up in some emergency mode that wouldn’t clear for a certain amount of time – Great! Luckily, he rides with an emergency beacon that he was able to set off, but it didn’t seem to work right off.

All the while the other Pax are all sort of splintered. There’s one group still riding together, but Gear Wrench gets turned around and ends up going up a few steep hills he didn’t anticipate, trying to backtrack back toward the COT. Def and Suess get paired up when all of the sudden Def pops one of his tires. Neither him or Suess are riding with a phone, Leppard thinking “I don’t need no stink’n phone… riding in a big group like dis, pshhhh! I’ll be fine”. Suess was able to make it back to let us know, telling us the round about location where Def Leppard broke down. All the while… Def Leppard is walking back.

Now, I don’t have all of the logistics for this set of stories. For that you’d have to ask the Pax involved. These are just the highlights, but from what I understand… Leppard broke down a bit of a ways out (maybe Dallas Spencer Mountain Road) and when Purple Haze and his M eventually found him… He was walking over near North Gaston High School – crazy!

For Q Source I talked about Shorties… I started off trying to talk about “Shawties” with a definition from Urban Dictionary. But judging from the looks from the Pax, they weren’t having that.

For the real lesson I had prepared this:
After the M, Shorties are next on the next ring on the Concentrica. You can’t have an effective relationship with your kids if you don’t have a good relationship with your M. That is why the are second to the M.

Now, for those of use who have children, I am sure I don’t need to say that you would do anything for them, including giving up your life if things ever came to that. It’s just a fact, without hessitation.

And your relationship with your children is unique, and incredibly special. It’s a super important job, the job of being a parent, but especially a “Dad”. You can change jobs, wives, shoes, shirts… whatever, but that child is always yours. You can’t change that. They have your DNA, and often look like you.

I remember when my daughter was in pre-school. At the time, I had not yet met her teacher. But I had to go pick her up for a doctor’s appointment (or something). They were eating snack in the cafateria. I walked in and this lady doesn’t say, “Hi” or “Hello, what can I help you with?”. She just says, “She’s over there”. I was like “Uh, exuse me?”. She says, “Your daughter, Lydia, she’s over there. You are her Dad, right? She’s over there”.

We can’t hide, or why away from our responsibilities to our kids. Our responsibility is eternal, just like the consequences if we commit mal practice in our relationship with them and their upbringing. The seeds of discontent sown by the ineffective father will yield a legacy of damaged fruit. How you love and father your kids determinds how they love others as they get older. This is also how your kids might understand God. Now, we’re not God by any means. But think about it, as your kids get older and potentially (hopefully) start thinking about God as “God the Father” how they see Him can have a direct corelation to how you were to them. I have been in many sermons on Sunday where the preacher broke this down and you can see people in the congregation breaking down because their relationship with their father wasn’t anything like how God is toward us.

Now, Suess, I don’t know you extremely well, but didn’t think you have any kids. But you sort of do, being a teacher. Heck, just being an older gentleman at your church and in our community. Your example, and how you treat people is noticed and has an impact. The same is true for all of us. That should weigh on us pretty heavy.

I think about some of our neighbors. They have an only child, a daughter that my daughter hangs out with. She’s a little younger than my daughter… but at times she is just a spoiled rotten brat. She can be fine and good, but just not consistently. Now, you may say or think this about my kids, but like this girl is the living embodiment of what people always think about only children. She’s entitled, rude at times… she’s deceitful and just seeing how the parents are… her behavior is partly because her parents let her get away with things, or don’t teach her how she should be. I’m an only child. To my parent’s credit, but particularly my Dad… I get told by adult friends that I don’t act like an only child, like new friends are sometimes shocked when they find that out about me and I think that is because of the relationship I had with my Dad.

Along with some many other things, a father is meant to be a constant, or a central point, we’re meant to be a grounding point. What I mean is that we’re meant to be a safe haven for our kids and those we affect. If your kid needs anything from you, you need to be ready, willing, and able to provide what they need. Now, notice I didn’t say to give them what they want, but what they need in whatever situation it is. As they grow older, and potentially stray away from us, we still need to be ready for them to come back when they need us the most (like the story of the Prodigal Son).
That story in Luke chapter 15 is all about God’s love for us. We are born sinners, everything about our core nature is to rebel against God. You can still be a moral and “nice” person, but apart from God you are still a sinner in need of a savior. But, like the story, we need to be like the father, like our Heavenly Father, and graciously be there for our kids. They may not need us to go kill the fatted calf and throw a party for them, but at the very least they need us to love them and be there for them… to guide them and teach them how to get through this life so they can get to the next one… the eternal one.

Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th

Prayer Requests:
– Def Leppard
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Sparky MRI
– Our World and all the Pax

Thirteen showed up for the COT, but I only remember seeing nine (ten, if you count me) out running or rucking. Oh well, some rucked – some ran.
Ball Joint ran faster.

#ShowToKnow

Announcements:
– Convergence at Folson – July 16h (all other AOs will be closed)
– F3 Dads 2.0 Workout at Gas-House – July 23rd
– Tubing Trip – July 30th

Prayers/Praises:
Broke’s M’s surgery went well – Praise Report!

• Gear Wrench’s Brother
• Striper’s Brother
• Sarlaac’s Daughter
• Purple Haze’s M and Sister-in-law
• Stogie’s friend Nan with Cancer

People showed up… some ran, another rucked.

The Word:
So, I am not good about consistently reading my Bible. I find I have to find something that causes me to dig in… something that sparks intrigue and causes me to chase the rabbit down the hole and wherever it takes me. So, I went online to see if there was something that would jump out at me, something that God would lead me to that would be encouraging.

Isaiah 40:31 and Isaiah 41:10 is what came up. But I thought to take it and dig in around it.

So, Isaiah 40 is all about how great God is and what He is planning to do, sending us His Son.

12 Who has measured the waters in the hollow of his hand
and marked off the heavens with a span,
enclosed the dust of the earth in a measure
and weighed the mountains in scales
and the hills in a balance?
13 Who has measured (or directed) the Spirit of the Lord,
or what man shows him his counsel?
14 Whom did he consult,
and who made him understand?
Who taught him the path of justice,
and taught him knowledge,
and showed him the way of understanding?

21 Do you not know? Do you not hear?
Has it not been told you from the beginning?
Have you not understood from the foundations of the earth?
22 It is he who sits above the circle of the earth,
and its inhabitants are like grasshoppers;
who stretches out the heavens like a curtain,
and spreads them like a tent to dwell in;
23 who brings princes to nothing,
and makes the rulers of the earth as emptiness.

You could read this and think that it’s like we are God’s insect farm… one he created. But we are so much more.

We started studying Daniel in church on Sundays. Summarizing a big point of yesterday’s sermon… Nebuchadnezzar had a dream and was going to kill all his advisers because they couldn’t tell him what his dream was and the meaning. He knew the Chaldeans could make up a meaning to his dream, and make it sound legit, but they couldn’t tell him what his dream was. Their gods weren’t real. They even told the king in Daniel 2:11

11 The thing that the king asks is difficult, and no one can show it to the king except the gods, whose dwelling is not with flesh.

See, our God does dwell among us and not only that he actually cares for us. My daughter now replies “love you more” when I tell her “I love her” or reply to her saying it “Love you too”. I tell her there’s no way she can love me more. She has no idea. I feel like it’s that way with God. He loves us so much, more than we could ever know.

In chapter 41 of Isaiah continues with God’s greatness until around verses 9 and 10.

…I have chosen you and not cast you off”;
10 fear not, for I am with you;
be not dismayed, for I am your God;
I will strengthen you, I will help you,
I will uphold you with my righteous right hand.
13 For I, the Lord your God,
hold your right hand;
it is I who say to you, “Fear not,
I am the one who helps you.”

It’s just so amazing, and blows me away, how great God is and how much He cares for us. Like Daniel… he didn’t have the dream or interpretation when he went into Nebuchadnezzar. He and his friends had brought this thing to God and Daniel just knew God was more than capable to give it to him.

So, whatever you have need of… bring it to God. He is more than capable of anything you could ever ask and it always working on things for your favor because he cares so much.

Prayer Requests:
– Striper’s Brother
– Sarlaac and his Family
– Sargento’s skin biopsy

Announcements:
– PT Test at the Gashouse – this Saturday at 7am
– Adopt a Highway Clean up after the PT Test – parking at Lineberger Park

Wojo couldn’t Q this morning… and I haven’t Q’d in a little bit. I had been thinking I need to Q more Saturdays (since I show up early and leave early during the week and catch too much crap when I try Qing during the week).  The other thing is, I am lazy and don’t always want to Q. So, I swallowed hard… waited 10 minutes for someone to say they’d pick it up… and when they didn’t I said I would take it. Having been through a Wojo Q a time or two before I thought, “I can probably, actually, run something similar to his type of Q and it be a good workout”.  I was only sorta correct with this assumption.

Collective Pain Lab/Gashouse Warmup:
20 Side Straddle Hops – in cadence
15 Gravel pickers – in cadence
10 mnt man poopers – in cadence
15 Imperial Walkers – in cadence

Gashouse “Slowseyed” (slow mosey) to the track…

The Thang – Dynamic Stretches 50yd in field (side line to side line)…
Karaoke (switch sides on the  the middle)
High Knees
Goose Steps
Skips

Repeat in reverse order!

Countdowns from 10 to 1 a little rest between – Thanks for the Pax counting these to keep the pace higher than my own.
SSH
Stogiefied Mike Tysons (horizontal squat – Mike Tyson with no merkin)
Mountain Climbers
LBCs

1 mile (4 laps) of In and Out:
Speed Walk the straight aways and then run/sprint through the curves (blue line to blue line).

Pair up! – Tortoise and the Hare:
Zombie walk (two lung walks and a squat) and 5 Flying Squirrels.

We made it halfway around the track before we needed to start heading back to the COT. So we “slowseyed” the rest of the way around the track back to the gate. Once there we picked back up with the Tortoise and the Hare up to the top of the sidewalk.

We then “slowseyed” back to the COT for some Mary until it was time:
– Flutters
– Oblique Crunches
– LBCs
– Stogified Gaspumps/box cutter

So, I asked Wojo for a partial wienke, or a link to an old backblast. I took about 75-80% of what he had and then added my things (or swapped out an exercise here or there). I then barely made it through the workout without merloing. If I tried actually running the last lap on the track (and not jog it) I am pretty sure whatever was left of the glass of water I had before the workout would have come up. I am not much of a runner (and told the Pax this), but had my mind set we were going to follow this workout (and that I could do it). The Pax were very gracious to working out with me, allowing me to lead, but also making this me vs. me. This pushed me as well as allowed me to not strive to keep up with a pace that would cause me to fail. I think we all did out best and it was a good workout overall for everyone.

Announcements: None

Prayer Requests: 
– Relays
– Turtleman
– Guys on IR
– All the Fartsackers that didn’t attend
– Bondo’s “Aunt” Cathy with brain cancer

YHC took us out in Prayer. Thanks for the opportunity to lead.

~ Stogie

Warm Up:
20 Side Straddle Hops – in cadence
10 Gravel Pickers – in cadence
15 mnt man poopers – in cadence
20 Front Arm Circles
20 Back Arm Circles
Morracan Nightclubs waiting on Wirenut

Pledge

Tha Thang:

Grab some blocks… we used 8lb. yard blocks – 2 per Pax

20 Squat Jacks with a block
20 Nolan Ryans with a block – 10 each side
20 Skater Lunges with blocks – 20 each side
20 Stogie-fied Mike Tysons (Mike Tyson without a merkin)
20 Weighted Getup – On knees – Lunge up – knee up – 10 each side
20 Body Builder (down, chest, press, chest, down)
40 Mountain Climbers (count each leg)
40 LBCs while holding blocks
20 Plank Arm Raise with blocks (front to lateral) – 10 each arm
40 Hillbilly Squats with blocks
40 Calf Raise Curls with blocks
20 Bent over rows with blocks
20 Dying Cockroaches with blocks
20 100’s with blocks

Tortoise and the Hare:
Pair up!
– One Pax does  Lt. Dans (squat and two lunge walks) – Zombie Walk???
– Other pax does 5 flying squirrels before then running to catch their partner.

We did 1/2 to 3/4 of a lap around the soccer field before I called OMHA.

Dirty Dora:
200 Merkins
300 LBCs
400 Squats

Running partner has to do a flying squirrel or burpee before taking off to run and then at mid-field.

We didn’t finish the squats due to time… We got about 100 in and then fellowship moseyed back to the COT. We squatted while I took the Pax through my message below – maybe got 100 or so more.

Moleskin:

Today was my 354th F3 post in 3 years… My goal when I started was to lose weight. I lost 40 lbs in 4 months when I started in 2019. I kept that off for the rest of the year until the beginning of the next year. I slowly started gaining the weight back. I was getting stronger, but had no goals (like that first year). Covid became a thing and lingered into the next year. Now I am 20 lbs heavier (half way back to what I was when I started). Now, some of that might be muscle from strength training in the gym, but maybe like 2-5 lbs of it (certainly not 20lbs worth). Despite intermittent back problems I have been consistent to show up… but what have I really been doing?

2022 I have goals. I am training for a Savage Race in June. I plan to pick up a random 5K or two… I have a goal to be able to do at least 10 ACTUAL merkins, in a row, without any modification. I may even work to train for a 10K my M always runs in Charlotte in February. Regardless, I have things to shoot for and am working toward those things.

Don’t be how I was in 2020 and 2021… don’t be a Stogie. While consistency can be an awesome thing, it’s not always enough to simply show up.

Thanks to all those who showed up this morning. Hopefully we all got a little better, together.

I’m Stogie, and I’m out!

No announcements other than if you still want a Folsom t-shirt… the pre-order is still available through this week: https://f3.mudgear.com/products/f3-folsom-pre-order-february-2022.

Prayer requests:
– Wichita’s Mom
– Gumby’s back
– Ukraine and our world