Fitness, Fellowship, Faith
Proper warm up
triple nickel pull-ups and step ups
mosey to flag 3 burpees each pole pledge
horse track triple nickel derkins and rows
15,10,5 reps dips split squats incline merkins lap around the track mosey to cot
Announcements shared a word prayer requests Jason black,Wirenut mom,Stogie coworker wife (cancer),Pallbearer cousin Stephanie (cancer),Ratchet 2.0 cancer. I prayed us out.
good times looking forward to the next one
Slack (our communication platform thing) is great. I mean, how else can you put out a message to a big pile of boneheads that makes you accountable for what seemed like a good idea at some point in time and entices other boneheads to respond and then also be accountable for emotional comments and responses? Ever since my Q vs Q loss, I have been looking forward to leading a workout and really trying to push myself a bit harder. There really is no better way to do this than to sign up to Q a workout AND poke some of the guys in Folsom to see if they will show. I tried poking the guy with the pretty hair and low rent jewelry from last year but no luck-he likely was working so he gets a pass. Either way, the motivation to bring some pain was there and fortunately a few HIMs made the trip from Folsom-thanks Westside, Balljoint, and Gearwrench. Last night was like many nights during the first few years of F3Gashouse-I went to bed sort of early but could not fall asleep because I was excited about the workout in the morning (hope I am not the only one that does this???!!!)…..once I fell asleep multiple things woke me during the night……dog needed to pee at 1 am, dog needed water at 120 am, wife got up to check on dog at 130 am, heartburn hit me at 215 am (but the sausage/pepperoni/pasta thing was sooooo good last night and worth it), cat wanted to hang out at around 3 am, heartburn still bothering me at 330 am, alarm went off at 430 am. Aaaawwwww heck, I told Maybelline I would go for some EC by mistake (thought I was responding to Balljoint’s HC for this am but responded to Maybelline’s EC call-old man technology fail) so I gotta get up. I got rolling and made it through the rain on time and went for a partial EC with Maybelline-wanted to walk around the AO and finalize a few things so I did partial EC with him then broke off early for some strategery and planning. Then the PAX arrived and we got started.
Pledge, Warmup, Disclaimer then we were off. We moseyed over to the basketball court-be careful and get over that wire/chain from the parking lot. Gonna start with 4 corners: stack the exercises with 5 burpees first corner, repeat at corner 2 and add 10 Mike Tysons (where were you Sister Act???!!!), repeat at corner 3 and add 15 Big Boys, repeat at corner 4 and add 40 SSA. Keep rolling……mosey to the parking lot for Suicides: cones set up at 4-5 spaces apart: Merkin at the start, 5 Bonnie Blairs at each cone-think there were 5 cones. Next we did some Donkey Kicks on the wall-was not tall enough for hip slappers in that area and didn’t want to muddy up the wall where there was room, that’s ok. Donkey Kicks are good enough at this point. Mosey back to basketball court for some new exercises: Bearby (not Bobby) Hurleys: start on the baseline under the basket, bear crawl to foul line, 5 Bobby Hurleys, bear crawl back. Repeat out to the 3 point line for 5 more Bobby Hurleys then bear crawl back. There was some chatter about some dude named Tesla but I can’t remember what it was. I was focused on the next (new) exercise. Remember those Murder Bunnies? Well I wanted something like that but no blocks around so we went with something not quite as bad……or was it? Manslaughter Bunnies-Same thing but no block. It’s basically a bear crawl with both hands moving forward at the same time. In my opinion, that sucked big balls. Murder Bunnies suck too, but at least you don’t have to bend over as far which, at almost 53 years old, has gotten harder to do lately. We did this all the way across the court-seemed like at least 3 miles of Manslaughter Bunnies but it was really likely not more that 2 miles…..enough of that BS, mosey back to the parking lot (again, make sure to step over that cable thing). Next was 11’s with Big Boys and Merkins. Balljoint then asked “What are we doing in the middle?” so we added a burpee every time you cross center line. I was out of tricks and had used up my Weinke so we did another 4 corners in the big parking lot with jump squats X 10, heels to heaven X 10, diamond merkins X 10, and LBCs X 40. Is it time yet???? NOPE, keep moving-back to end of lot for suicides with 5 squats at each cone every time you pass coming and going with a burpee and 5 SSH every time at the start. This finally got us to time and we called it quits.
COT with prayers and praises-Westside with some good news about a friend at church going thru some $hit but making progress with improvement. Having gone thru some different $hit in the past, I mentioned that it really helps the person going thru that $hit when someone lets you know they are praying for you (which Westside is doing and has told his friend this as well). I don’t always remember this so it was a good reminder for me-having someone pray for you and telling you they are doing it definitely gives you a little more motivation. Try to keep this in mind because I can tell you from personal experience, this is a big deal.
Thanks again for posting this am-Whoopee
A baker’s dozen came and did the thing on a perfect Thursday morning at the F3 Gastonia AO known as the Greatest Of All Time. There were Sizzle Suicides (because of course there were) & Tammy Wynettes. No monkeys were spared, and only one PAX left behind. Here’s what I remember:
The Thang:
Mosey to Floyd & Blackies, not for coffee, but the requisite Sizzle Suicides. See any of YHC’s prior backblasts at The Goat for a description of the Sizzle Suicides.
Instructions were given to hold at the top of the hill, and not run back down. That didn’t stop Freon. Failure for all PAX to follow the plan is a failure in leadership. YHC doubled down with the leadership failure and just left him, but not before the first of many:
Mosey to the church across from the apartments. Oh Freon didn’t get to do them, let’s go again:
It’s like the old days, when the F3 Gastonia PAX first found out what Monkey Humpers were, and whoever was Qing couldn’t wait to break them out as many times as possible and our asses hurt for days. YHC was trying to recreate that feeling. You’re welcome.
To the church parking lot, for the requisite complicatedness that the PAX come to expect from a Flintstone Q.
Partner Up
Lots of lunging. Right amount of suck. Time to further shred them abs, but first, Bottoms Up:
By the time the Freddies roll around, YHC is ready to be done with all that.
Here’s the part where the PAX were expecting something new, fresh, and inventive. Nope.
Round 2 (See round 1 above):
Then
Second round was about the same amount of suck as the first, if not a little more. Abs were done, but still more to come. Let’s go home. Start the mosey back on Front St, stopping for, you guessed it:
Little more mosey. Hey have y’all heard of these things called Monkey Humpers? How funny is that? I guess not funny to everyone. One PAX said it was offensive to monkeys. Surely not. They’re flattered that we’re thinking of them.
Mosey back to the house with the fresh new privacy fence inspired by years of F3 torturing the resident fluff dog for a quick round of, well, this:
Groups of 3
We really only got through 2 PAX running before it was time for COT
Announcements and Prayer Requests were there but I need to wrap up this backblast and go to work. Maybe I’ll add them later in the day.
Sore today. I guess the monkeys won.
Thanks for the opportunity to do dumb and slightly irreverent things.
Yabba Dabba Doo
big crowd this am for rucking, we took off towards the neighborhood and did a quick loop then back to Publix for couple laps until time. As always, good fellowship without heavy breathing and still got some work done. I could get used to this schedule-I am currently on spring break for a stay-cation so the stress level is extremely low at this point. That changes next week. It’s been nice not realizing what day of the week it is other than where I will be posting.
BTW, According to TeamUp, Tube was the Q and he was not here. I am sure there is a penalty for this but I cannot recall what it is. Maybe wear a dress next time he posts?
Whoopee
Good showing at the Pub this morning. Ruckers outnumbered the Runners 8-3, that is, after Termite returned as YHC was heading out on a possible search and rescue. Maybe I wasn’t the best at giving directions; but it was a terrific morning to be out.
Announcements:
Lunch next Wednesday, April 19
Midoriyama Convergence, April 29 at 7am
Requests:
Ratchet’s boy
Flintstone’s parents
Clavin’s M
Stroganoff’s boy taking FAA test
Word:
Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me. If you had known me, you would have known my Father also. From now on you do know him and have seen him.” John 14:6-7 ESV
“There is only one way to the Father, one way to Salvation, that is Christ- not good works religion anything else. He talks about if you know Him, you know the Father. There are different levels of knowing: knowing a fact, understanding a truth behind the fact, having a relationship, having a deeper relationship and a deeper communion. The desire of every believer should be to know God better. We read and study the Word of God that we might know better the God of the Word.”
YHC took us out.
Great work, men!
Seuss
5:26 am at The Labryinth and I thought it might be a solo workout. However, 5 other PAX arrived in that 4 minute span.
No weinke. No plan. No FNG’s. Short disclaimer. We’ll figure it out. Let’s get on with it.
Short warm-up with 12 In-Cadence Imperial Walkers and 15 In-Cadence Side-Straddle Hops.
Mosey to the center of the baseball fields at Martha Rivers for the first round of work.
3 sets of 3 exercises followed each time by a mosey around one of the baseball fields (piece of pie as I like to describe them) and back to the exercise area. Here were the exercises in-cadence: 10 Merkins – 25 LBC’s – 15 low-slow squats.
Mosey to the bottom of the main parking lot near the shelter of death for some 22’s (similar to 11’s but the rep counts of the two exercises add up to 22 and we count up/down by 2 as we progress through the reps and running across the parking lot) – the two exercises were mountain climbers and flutter kicks.
Still time left so we hit some in-cadence CDD’s (15) followed by some OYO dips (20) and step-ups (20) under the shed.
Started our mosey back to Pelicans with 3 stops along the way for more CDD’s (10 reps).
Just enough time for some Mary for some American Hammers called by Stinky Bird and Dying Cockroaches called by Captain Stubing.
Finished up with the pledge and COT.
Announcements: Convergence on April 29 at Midoriyama; Time Laps coming up May 19/20th at Whitewater Center.
Several prayer requests for several PAX and their families.
Great work for a Wednesday morning men.
Appreciate the opportunity to lead.
Until the next one. Aye!
Stroganoff
A slim crowd by Ground Assault standards, but 7 PAX did the thing this morning, putting in miles in Belmont. Anchorman and Dr. Seuss rucked, while the rest of us hit The Loops. YHC found a place to add a little distance on the route to hit the magic number of 5 miles, but while out on the course, made an early turn and ended up about a half mile short of where we were supposed to be. We improvised. Pockets and Gavel had it right all along though, as they came prepared.
Announcements:
Prayer Requests:
Always good to get out there. Keep pushing.
Yabba Dabba Doo
10 Pax + 1 later arrival came out to Midoriyama and pushed themselves. I appreciate you all being there, as it is Spring Break week, and many pax are out of town. We did have some issues with counting: A “count off” is 1,2,3.. not 1,1,1; the Q sets the pace during Gravel Pickers..guess I went too slow; and though I had the Febreze count down to a T, something, or somebody, went awry. Well, despite that, and some differences of opinion on Chic-fil-A and Reece’s Pieces(yuck), each man pushed himself. (Missed you, Mayor; we got up to 100 Air Presses in Febreze today).
Pledge
Warm-up: Gravel Pickers, Plank Stretch, Toy Soldiers
Doracides:
1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 burpee, sprint back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner.
P1 starts with 100 HR Merkins
Next, 200 LBCs,
Finally, 300 SSH
Febreze:
On your six, do 2 Big Boys. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses.
ALARM: with partner: one pax does a lap or runs to end
A- Dips x100
L-Squats x150
A-Flutter Kicks x200
R-Russian Twists x250
M-Mt. Climbers x300
Announcements:
April 19-Lunch
April 29-Midoriyama Convergence-7am
Requests:
Gumby’s family
Ratchet, his boy and family
Word:
Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.
John 14:27 ESV
” People in the world walk by sight and depend on the externals, but Christians walk by faith and depend on the eternals. The Spirit of God teaches us the Word and guides us, not drags us, into the truth. He also reminds us of what he has taught us so that we can depend on God’s Word in difficult times of life. The Spirit uses the Word to give us his peace, his love, and his joy. If that does not calm a troubled heart, nothing will.”
Slaw brought water..and, I believe, a skillet challenge to YHC; Freight..my brother despite his questionable tastes, took us out.
Thankful for you all,
Seuss
Easter Monday started off right for 10 HIM’s who joined me in the Gloom at The Sandlot – including one FNG! This was advertised as a “Shortsale style” workout because it was very loosely reminiscent of the QvQ champion’s final-round victory beatdown. Sorry (cough–not sorry Whoopee) if any PAX were mistakenly expecting Shortsale to be the actual Q.
With an FNG in attendance, started off with a proper disclaimer then went right into a standard warmup of SSH, Hillbilly Walkers, Perfect Form Merkins, (all 10xIC) and 5 burpees OYO. Then recited the 5 core principles and counted off before we moseyed to the parking lot at Martha’s House where — surprise! — we found a pile of Easter eggs spread out in a couple of parking spaces and plastic buckets near islands on opposite ends of the eggs. We circled up, split into 2 teams. Each team chose an egg and did the exercise (reps were per PAX, not per team) and then bunny-hopped to put the egg into their bucket.
10 perfect form merkins
10 reverse lunges
10 burpees
10 star crunches
25 Bobby Hurleys
25 mountain climbers
25 Makhtar Ndiaye’s (according to JJ, don’t ever forget where he’s from – was it Senegal??)
25 shoulder taps
25 of something I can’t remember
50 flutter kicks
50 side straddle hops
50 seal jacks
50 American hammers
Rinse and repeat until 0612. Each team completed 23 or 24 exercises – more than I had expected – but good thing there were over 50 total eggs. Unlike Shortsale’s final QvQ performance, there were no beers or gift cards for the winning team, so we moseyed back to the flag for 20 seconds of mountain climbers until time for Pledge and COT.
Announcements:
Time Laps at WWC May 19. See Slack or Flintstone.
2nd F lunch at Papas and Beer in Dallas next Wednesday 4/19.
Convergence at Midoriyama 4/29.
Prayers:
Virus’s daughter having heart surgery
Flintstone’s mom and Flintstone’s dad
Fountainhead’s brother-in-law
Last but not least, warm welcome to Winehouse!
Privileged to lead this fine group of HIM’s this morning.
– Nutria
Halfpipe was cooking this morning. Roscoe got there early. I started to run but quickly switched to ruck and Linus came in hot. We probably made 6 laps together but Roscoe had some EC and pushed the rock. Lots of problems were solved this morning so all you fartsackers can rest easy-the world is a safer place because of us…at least for now.
Whoopee
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