We Rucked, we KLAWed (walk/ruck backwards)
Named the FNG that was EH’d by Hippa
Author: T-Square (Page 1 of 2)
-Disclaimer
-Pledge
-warm up —- SSH & MNC
-we did shoulder brick work
-then trapezius brick work
-did a couple of ab brick work
Then did 11’s with wide merkins & diamond merkins
Finished with some Mary
Announcements
Prayer requests
YHC closed in prayer
-it was a struggle for me. 4 years ago on this date, I walked in from posting to my M screaming & crying into her phone. She had gotten the news that her sweet Lauren was in a bad car accident & didn’t make it. Trauma does crazy things to your body. My rock is extra heavy & will not move. But I glad to have all of you cheering me on & helping me. Until next time, T-Square out
This month is a struggle; today is a struggle…I was 2nd guessing myself at 4:30am. “I probably shouldn’t Q this morning. I should text E-Z Rider & tell him I can’t do it.” But, I showed up & did it. Pax were slowly trinkling in like cows coming to the milk house, while I was using my artist abilities to draw chalk dots in the Pavilion.
-Disclaimer, Pledge & WU (Goof Balls -12IC & Dying Cockroach-13-IC)
started out with the Dot Drill for foot speed. If you want info on this, ask Rudolph’s calves. 4 exercises @ 30secs with 10sec rest. Finished with bear crawls around the P.
short mosey to parking lot-ab suicides-NUR to cone / exercise (1st cone 10 Big boys, 2nd cone 20 Freddy Mercs, 3rd cone 30 Flutters, 4th cone 40 LBC) / NUR to start.
circle up, social distance Partner Up. O.P.P.’s. P1 People’s Chair doing OH Claps while P2 does 10 Plank Jacks. Switch for 3 sets. Sargento started spitting some tunes, only proving how Caucasian he is. Naughty by Nature would not approve.
mosey to wall for Pure Burns. Look it up for details. It’s a squat thang. Knees were popping all along the wall. May need to re-name Geriatric Knee Bends.
we went back to dots, then more Ab suicides & finish with one more round of O.P.P. During which I heard someone say Sally.
so we mosey back to flag for extended version of Sally then finished with ‘Merican Roxanne.
just a few minutes left. Mary was in order. Gastone took us out with Flutters so Whoopee couldn’t get in on the fun. I’m sure he probably would’ve just called “Go Jump In A Puddle” anyway.
COT – Huckleberry, HIPPA (someone chimed in saying the hernia was only a cover up for his re-assignment surgery. Others confirmed the rumor & was later on CNN’s bottom line, so it must be true.) I closed us in prayer.
so, as I told this story throughout the morn, today, 4 years ago was Father’s Day. God blessed us with seeing my stepdaughter Lauren in Boone. There’s no reason it should’ve happen, cause circumstances just wouldn’t have played out for it to, but God did it. This would be the last day we would see her alive. The next time, she would be in a body bag. I told attendees to take the time today to take a few selfies with their 2.0’s &/or loved ones, because they can be gone in the blink of eye.
THANKS for everything GasHouse Region!!!
T-Square over & out
It was a nice 66degree gloom with 7 HIMs posting at Diablo Sammich.
Pledge
Ruck to Gaston’s hill-up & down-around about to return to SnoBalls after 30 minutes of rucking
each PAX grab 2 bricks from back of truck
squats w/ shoulder press-10 IC
squats w/ lateral movement-10 IC
repeat for another set
plank w/ shoulder taps, mericans w/ brick moves, plank w/ brick moves
on your 6. LBC with bricks, flutter w/ presses, F Mercury w/ bricks
more plank & brick moves
anno…PR…prayer
- its been a while since I’ve Q’d & it’s as bad as I remember.
-pledge
-disclaimer
-warm up
Goof balls
Mar Night Club
Freddy Mercs
Mericans
-THANG
short mosey
5 burp – knee slap
Mosey – LBC on 6
5 burp – sumo
Mosey – flutter on 6
5 burp – criss cross
Mosey – dying cockroach on 6
5 burp – merican side hop
Mosey – Am hammer on 6
5 burp – lunge jump
Mosey – sweat angel on 6
5 burp – jump spin
Mosey – box cutter on 6
5 burp – side hop
Mosey – scissor on 6
Team 5 burp – jump up
Mosey – Dolly Parton on 6
Team 5 burp – bench merican
Mosey – alphabet on 6
5 burp – jump from knee
Mosey – LBC on 6
single file line for bear crawl slalom
Roscoe called out 10 burpees OYO
Short Sale took us to bell with Baby Makers
So, YHC arrived early to set up coupons. No Pain Lab, due to late punt by Rudolph late last night. Gloves were helpful in the gloom.
Disclaimer
Warm Up
Seal jacks x15
1 burpee
Dying roaches x20
2 burpees
Plank jacks x15
3 burpees
Goof balls x15
4 burpees
mosey to flag for Pledge
short mosey down sidewalk, right turn down wood trail & around back to parking lot.
3 Little Pigs (groups of 3)(2 rounds ea)
Stat 1=A) CB curls
B) B hammer curls
C) mosey/3 burpees/mosey
Stat 2=A) CB OH Tris
B) B bent kix
C) m/b/m
Stat 3=A) CB shoulder press
B) B side/front raise
C) m/b/m
Stat 4=A) CB laying chest press
B) B flyes
C) m/b/m
Stat 5=A) CB laying tri
B) B cross body tri (5 & swit)
C) m/b/m
Stat 6=A) CB rev curl
B) B side curl
C) m/b/m
do as many reps as possible, rotate when runner gets back, move to next station when all 3 have moseyed
pair up in parking lot
Jump rope
50 LBC ea
50 flutter ea
50 am hammer ea
50 Freddy mercs ea
jump rope until partner finishes ab exercise
last thing….stay with partner…relay jump rope mosey race to light pole & back, then partner goes…winning team does 5 burpees & others do 10 burpees
Announcement <Burpee-a-thon><JJ5K><Sparky’s Adventure to Harvey Relief><Concert at 1st Pres Sept 10>
Name-O-Rama
Prayer Requests <Harvey folks> <T-Square’s M>
Pray
good amount of mumble chatter this morning. NC State vs USC battling today. ASU will have another upset over Georgia on 10 year anniversary of Michigan upset. I was complimented on my shirt. It was “the Ultimate Warrior” face paint. I was told by Roscoe that if I wear it to Pres next Sunday morning for service by Third Day fellow, he would buy my coffee. So writing it here is a legal binding contract.
but the best part of the beat down was 11 PAX watching Linus lead 2 other PAX in untangling the jump ropes. That burned a good 5 minutes. I was awarded my Boy Scout Knot Tying badge for my handy work. Your welcome Linus.
Good times had by all & as always, an honor to lead a SUPERB group of fellas
So, I stepped up & Q’ed since Gastone Volun-told me. I thought some Shark Week BeatDown would be a good idea.
Pledge
Disclaimer
Warm-up
-each PAX perform 5 CDD’s (one at a time) while others SSH — then same but with 5 Sumo Squats while others did Calve Raises — same but 5 BoxCutter while others did LBC’s
-then we did some Neckies
-then a Mosey around the block to parking lot at coupons
-partner up & choose 1 of 7 stations to start Station 1 — Great White (blockees) Station 2 — Micheal Phelps Station 3 — Mako (jump rope) Station 4 — HammerHead (10lb sledge to tractor tire) Station 5 — Tiger (plank line walk) Station 6 — Blue (Bobby Hurleys) Station 7 — Bull (Mike Tyson) PAX do station exercises until 5 sledge swings have been completed by each team member at HammerHead — 3 sets were executed — PAX helped load coupons back into truck bed
mosey to Pavilion steps to do a set of Deep Sea Diver
Mosey in parking lot in straight-a-ways / bearcrawl at ends. 1 lap executed
Mosey to start. At this point it was 6:11am. Tried to close out early, but PAX wanted to exercise ALL 45 minutes. So we did some Flutters & another an movement. Then Roscoe jumped to get us to perform his new dreamed up burpee idea called the “SLURPEE”. Not gonna tell you how it goes, cause Roscoe has Co-Q Saturday & you will have to show to know.
Announcements
Prayer Requests
COT
it was an honor to lead such a great group of guys. You guys mean more to me than you know. THANKS
I learned a little bit about myself during & after this w/o. But more on this later. Clown car with the infamous DiVinci in the little red car. Thanks DiVinci. Upon arrival to the circle of PAX, I was being complimented on my sack. PAX were in awe & wonder. So with that being put out there, we did a count off & then Pledge of Allegiance to American flag.
WARM-UP
lap around building–1st half w/hi knees, 2nd half w/butt kickers>>circle up for Toy Soldier & rotating SSH
Mosey to soccer field
circle up at field & pull Bluetooth speaker from my sack. There were a few moans & groans at the sight of speaker.
1st dance lesson–squats with SALLY
2nd dance lesson–burpees with THUNDERSTRUCK
3rd dance lesson–plank jacks & Mericans with ROXANNE
4th dance lesson–flutters & WWII with GET LUCKY
Between songs, we mosey to different fields
on final lesson, we mosey to bathroom building
5th dance lesson–donkey kicks & CDD with BODIES
Mosey to start. When arrived, some core was being done while waiting on the 6. Bandit had to pipe up & get some Dying Cockroaches in.
ANNOUNCEMENTS
Pre-After Christmas Party–see Whoopee for details
PRAYER REQUESTS
T-Square family
Bulldog took us in prayer
So, I thought that I had learned a valuable lesson yesterday morning. That was to NEVER post, let alone Q, the morning after receiving emotionally draining news. I was SO exhausted on the mosey back to snowballs, that I walked most of it. I even told the M how exhausted I was when I got home. I still had that mindset today, until about half way through this BB. The Lord opened my eyes AGAIN to the fact that it’s NOT about the workout, but rather my shield-locking brothers that lift me up day to day. You are a special group of men. Thanks for ALL you do for me; while posting & when we are not sweating together.
It was truly an honor to lead such a great group of men. Until next time I see you in the gloom…T-Square
what better way to celebrate my birthday than making it feel like Christmas. Thanks BROWNSTREAK for letting me hijack “12 Days of Christmas”.
Nice little crowd gathered & some came in at the bell & 1, JK2, came in even later after warm up. FNG looked familiar to me. I think he came with Gastone, but I remember EHing him about a year ago.
Pledge
Celebration started with some App-Americans & box cutters. Mosey to the bath house. Count off with 14 strong including the FNG
The Thang
1 minute of something (plank, hi knees, fake jump rope)
2 mosey 2 miles…just kidding, more like 20 yds
3 jump squats
4 CDD’s (IC)
5 burpees (OYO)
6 plank jacks (IC)
7 donkey kicks (IC)
8 monkey humpers (IC)
9 Mtn climbers (IC)
back to Sno-balls & naming of the FNG…so Aaron Shtyle will be forever known as TIMEFRAME
announcements / prayer requests/ prayer
sorry BROWNSTREAK, that’s as far as we got. I counted a few of IC Midoriyama style.
Thanks for celebrating with men this morning men, it was like Christmas
I have been fighting the Sad Clown for some time now. I haven’t been posting as much as needed. But t-claps to the PAX that have been praying for me & the M.
I am trying to make posting in March an epic one, due to it being my birthday month. Hopefully using that as launch pad to get me back in the groove.
So showing up at AO at 6:50am & only 2 other cars there, was gonna make for a winging it session. But as in true F3 fashion, several more came in hot.
THE THANG
-disclaimer & mosey ’round parking lot to flag in front of Schiele. Pledge was done in patriotic cadence & mosey back to starting point.
-warmup included: big arm circles / LBC / press press wee (Whoppee’s fave, but not there to partake. Tsk, tsk) / seal jacks / American hammer / toy soldier
-mosey thru the woods to the picnic shelter
brought out the blue tooth speaker for T-Squares worstest hits – 1st tune we did some squats with Sally, then played TubThumping & did alternate lunges with burpees each time “got knocked down” rang blissfully in our ear holes.
-mosey back down trail to rock wall
song 3 was Bodies that we planked to; when “bodies hit the floor” shouted out, we did Donkey Kicks & when Drowning Pool counted, we were forced to do Mericans. Song 4 was GET LUCKY & we tried to constantly do flutters, but when GET LUCKY was belted out, we did WWII’s
-then a short mosey to Playscape area
tune #5 was AC/DC’s ThunderStruck. Air shoulder press were poorly performed during duration & when TS screamed out, a burpee was deployed. Side note, Lil’ Sweet was SUPER excited to workout with some AC/DC. 6th & final classic was Roxanne. Stroganoff thought it was karaoke time & carried through the first sequence. He has a lovely voice. Like that of a thousand doves. Any way, we were in plank entire song. At “red light” we did plank jacks & at “Roxanne” we suffered thru Mericans. At this point Madoff had bail & left us with 7 PAX.
-mosey back to parking lot. Had a few more minutes, so went to tables. Got in 50 dips & 100 LBC OYO. Finished with 50 sqitties (sit down squats) & 100 dying cockroaches
mosey to beginning
Announcements
Prayer Requests >> Hushpuppy’s co-worker (terminal cancer), T-Squares family, Billy Madison’s in-laws
Name-o-rama
Prayer
Great dance moves/singing/exercises were on full display for all to see. Strong work, fellas
peace out from DJ T-Square