10 men for Downtown beatdown. The core exercises were performed and we all got better. Nice job men!!
Announcements
Nameorama
Prayer Request
SA
Page 180 of 917
A solid 14 at Members Only Sunday morning. YHC decided to pick up the Q to go back for a visit after moving back to Dallas 7 months ago. While its nice to hit that closest AO it’s also nice to spend some time with others and get a change of scenery. It makes me very happy to see these guys and this AO is flourishing. Several people were out getting in extra miles. The 6:30 start group decided to do the Parkdale loop backwards. I thought this would be worse but the climb was not as bad as I thought. Turns out, when looking at the elevation map, we’ve been doing it the hard way all along. Most everyone stayed for Q source where we discussed shield lock.
It was such a cool opportunity to hold Painlab on the Honey Hunters ball field, how cold we resist. We met in the right field at 0700 the morning of the Community Foundation Run. We had 8 Hims and a 2.0 Show to know while the rest of the force competed in the QvsQ finally. It was suggested that we make PainLab 2.0 friendly being that the event is family focused too.
As we are huddling up for warmups, I see a Kotter released from IR. Welcome back Hermie 👊 We begin in a circle with these: ABC, SBC, LBC, R-LBC, CDD’s, flutters, Heels to Heaven, and American hammers. Lets break for legs, cause friends don’t let friends miss leg day. I call this next set Aiken Legs. 20 squats, mosey out of the field and do lunges for about 50 yards to the steps, step-ups every other, meet at the top to do 20 inner calf raises, then 20 outer calf raises. Now let’s NUR back to the right field. At special request, Timeframe’s 2.0 had already asked to call out some exercises. Hershey called out 5 strong exercises and earned the respect of the Hims 💪. We then repeated the first set of core exercises above as Sledge dropped off for reassignment and Voodoo split for equestrian lessons. The last 10 minutes we went with Mary to switch up the core shredding that these ladies received. These guys love core exercises!
Prayer request: Timeframe’s mother, Calvin’s M’s aunt, Hermie’s knee, prayers for the victims of severe weather and tornados.
Timeframe led us out in prayer 🙏
Since its been a month-ish, I don’t remember exactly. There were stations and running involved.
Sorry for being such a slack a$$
One runner and the rest rucked!
COT
The Pledge
Announcements
Prayer Request
YHC closed in prayer
7 of us got out in The Gloom to follow up race week with some block work. Here’s what I remember:
Post-Mortimer, JJ mentioned that one of the joys of being the Site Q is finding a substitute Q when somebody backs out. YHC didn’t need a reason to post on a Monday, but couldn’t wait to jump at the chance to put a beatdown on anyone who came out. I guess there was a little madness brewing after all.
The Thang:
- 10 x Gravel Pickers (IC)
- 10 x Toy Soldiers (IC)
- Tesla Stretches
- 10 x Mike Tysons (IC)
- 10 x Dying Cockroaches (IC)
- 10 x Low Slow Squats (IC)
- 10 x Imperial Walkers (IC)
- 10 x SSH (IC)
The last thing YHC did in preparing for this Q was to check the weather. Was surprised to see rain in the forecast, especially after the weinke was planned, but didn’t want to change it. No matter, we will deposit the blocks at the bank. Turns out, the bank drive through has been boarded up, as it seems like maybe they’re using it for the new construction going on. Doctor’s office was the plan anyways, and we get there to notice the picnic tables are gone. Sad to see the deterioration of the AO under new management.
Blocks were waiting. Partner up. Time for work.
- Partner 1 – Run to the bottom of the hill and back
- Partner 2 – Good Mornings (OYO)
- Flapjack
- Repeato for a total of 2 times running and doing exercises
Somewhere in here, BOS said “Why are you mad? You signed up for that stupid race.” The grueling challenge of the Mortimer is a sick kind of fun. I guess the after effects hadn’t worn off yet. Today was going to be gritty.
- 10 x Heels to Heaven (IC)
- 10 x Oblique Crunches L (IC)
- 10 x Oblique Crunches R (IC)
Back to partners
- Partner 1
- Bear Crawl Pull Throughs to the curb
- Straight-armed Front carry back
- Partner 2
- Plank til they get back
- Flapjack
Back to the beginning
- Partner 1 – Run to the bottom of the hill and back
- Partner 2 – Overhead Presses (OYO)
- Flapjack
- Repeato for a total of 2 times running and doing exercises
We don’t do core work just one time at YHC’s beatdowns
- 15 x Heels to Heaven (IC)
- 15 x Oblique Crunches L (IC)
- 15 x Oblique Crunches R (IC)
More Pull Throughs, Front Carries, and Planking
- Partner 1
- Bear Crawl Pull Throughs to the curb
- Straight-armed Front carry back
- Partner 2
- Plank til they get back
- Flapjack
Wasn’t any better the second time around
- Partner 1 – Run to the bottom of the hill and back
- Partner 2 – Chest Press & Pullover (OYO)
- Flapjack
- Repeato for a total of 2 times running and doing exercises
YHC couldn’t wait to bring this workout to the PAX at The Sandlot. Not sure why. Maybe we just don’t do much block work at The Sandlot. Anyways, pullovers with a block suck. Pretty sure they knew what was coming next
- 20 x Heels to Heaven (IC)
- 20 x Oblique Crunches L (IC)
- 20 x Oblique Crunches R (IC)
No time for another round of bear crawling, wasn’t on the weinke anyways. The weinke got legs about halfway through the workout, but it didn’t matter. It was stuck in YHC’s head like a song you can’t get out. Time to mosey back to the flag.
Still time left on the clock. Can’t have that. 2 minutes of Mary:
- JJ – 10 x Flutter Kicks (IC)
- Captain Stubing – 10 x Dying Cockroaches (IC)
- Nutria – 10 x Hello Dollies (IC)
- BOS – 10 x American Hammers (IC)
That was it. No time left for more madness. At least not til next time.
“We’re all mad here. I’m mad. You’re mad… You must be, or you wouldn’t have come here.”
The lunatic’s disease of waking up before the rest of the world to enter this sacred space we call The Gloom and pour sweat, run hills, throw weights, talk smack, lift concerns, give thanks, pick each other up, and do it all again the next day is a disease I hope I never shake. We train for events more stupid and awful than the everyday things we do, which for most are stupid and awful, but to us just feel like a Monday. I love it, men. Thanks for letting me be a part of the group. Keep pushing.
Yabba Dabba Doo
Warm-o-Rama———-
Goofballs
Good Morning Burpees (Alarm Clock + Burpee)
Gravel Pickers
The Thang—————-
To the track for a few rounds of:
Hard Runs down the straightaways, mixed with Exercise Sets, and Plank holds, during which time we discussed F3’s principles, mission, and what the 3 Fs mean, in practice. Some PAX shared their before/after experiences of F3. Others shared what they imagine that non-F3 people might not understand about their F3 experience. We also discussed the intent of the Leadership focus of F3.
The PAX had some interesting guesses about what the 5Cs of ‘Lead Right’ are.
Some of the PAX’s guesses of Complaining, Cheating, and Classy were not the correct C’s, as you can see below.
THIRD QUADRANT (Q3) Lead Right
Q3.1 Shared Leadership
Q3.2 Mutual Competence
Q3.3 Trust
Q3.4 Vision
Q3.5 Articulation
Q3.6 Persuasion
Q3.7 Exhortation
Q3.8 Candor
Q3.9 Commitment
Q3.10 Consistency
Q3.11 Contentment
Q3.12 Courage
Other things learned during this interval-run and QSource set:
Doodles is pretty fast.
Next, since we had 18 PAX, it only made sense to do an indian Run around the track for few laps.
The we moseyed back to StartEx for 6MOM.
Time!
COT—————
Pledge
Name-O-Rama
By some strange coincidence, the PAX formed the COT in a such a way that all of the non-respect guys were on one side of the circle, and all of the Respect PAX were on the other.
Announcements
Pushing rocks
Comm F run – see Pre-Blast
Meet at old YMCA
QvQ at Folsom, 6:30
Orienteering event – Crowdrers Mtn
Time Laps relay at WWC
Easter apr 9
TAPs
Stinky bird got 20 points this month
Orthopedist appt -Sargento
Jane Fonda – son high fever 2 weeks
Radar’s sister
Tiger’s mom
Prayer for children safety, all over
Queso going to ECU
CHARLIE Wrd – leukemia
Tooth fairy – eloise
Rebar for getting healthy and back in the action
—Bubba Sparxxx
FINAL PUSH 💪🏻
Start W / 🇺🇸
WarmUps
- Stretching- Right over left, Left over right, touch your toes, plank position right leg up , left leg up… downward dog…
- Gravel Pickers – 10
- SSH- 20
- Burpees -5
- mosey on to the parking deck
- First level – 5 Mike Tysons, 2nd level- 5 merkins , 3rd level- 5 hip Slappers , 4th level- 5 dirty hookups… moseying to each level… Once at the top, rinse and repeat , come back down and go up 5 reps … 10 dirty hookups, 10 hip Slappers, 10 merkins , 10 Mike Tysons etc… Rinse and Repeat til 20 of each … Same thing different exercises… Big Boys, LBCs, American Hammers , and Dying Cockroaches start at 10 each until we get to 20.
- Partner up, Dora . 100 LBCs , 200 SSH, 300 CBBs… one partner does work while other runs to the top and back down steps… Rocked it out 💪🏻
- Mosey back to flag, hopefully with enough time left to iron hulk it to the finish.
- Burpees- SSH… 1-4… made it to 7-36 before time ran out…
• Announcements-
• CCF run
• Church BBQ
• Prayer Requests
•Nashville Families
•my cousin who passed
•Wirenut’s family
Back for my second Q this week at Tequila Sunrise.
Warmup: 15x Hillbillies; 15x Gravel Pickers; Stretched – Right leg over Left, Left leg over Right.
Moseyed up the street for some 4-Corner Escalators.
First Corner: 5x Burpees
Second Corner: 5x Burpees; 15x HR Merkins
Third Corner: 5x Burpees; 15x HR Merkins; 20x American Hammers;
Fourth Corner: 5x Burpees; 15x HR Merkins; 20x American Hammers; 30x Bobby Hurleys
Moseyed to the tennis courts for some Q-Sprints (Not sure of the real name)
All the PAX performed the exercise called out by the Q, they do AMRAP until the Q says to go, and the PAX all sprint to the other side of the tennis courts. Then they all mosey back to the starting point. Rinse repeat the exercises and sprints 7 times. The exercises are listed below.
- Big Boy Sit-ups
- CDDs
- X-Factors
- Mike Tysons
- Flutter Kicks
- Groiners
- LBCs
Finally, moseyed back to the school and lined up at the benches. The person at the end of the line did 1 Merkin, and then the second person did 1 Merkin, and so on down the line until the end. Rinse and repeat, the person at the beginning would do 2 Merkins, and then the next on down the line until the end. Rinse and repeat for 5 rounds.
Repeat the routine again, but this time do Reverse Crunches.
COT
On 4/2/2016 after finding out about F3 from a coworker who said, and I quote “I tried it but those guys are a little too hardcore for me”, I posted and began the journey of F3 around 7 years ago. For my Q today, I read a few personal F3 milestones which I have enjoyed along the way. Indulge me as I reminisce about the last 7 years. Let’s go!
Evidently since Slaw hit Respect, he is already slipping as the Site Q flag was still there from Tuesday’s workout. As Freight’s daughter Karli likes to say, “Hate to see it”. A strong 14 Pax at the best and chattiest afternoon AO around. Warmup: SSH x 7 IC, Low Slow Squats x 7 IC, Cotton Pickers x 7 IC, Moroccan Night Clubs x 7 IC. Personal F3 Milestone #1: My first CSAUP was at Crowder’s Mountain and we went up and down the mountain twice, had lots of obstacles and routines and a fun time and let me know these F3 guys are crazy but I love it.
Mosey to the small soccer field and read #2 Personal F3 Milestone: Talked about Relay Races, Palmetto 200, Tuna, 200, Bourbon Chase, Ragnar. I believe, other than the running part, the relay races are the most fun you can have in F3 so sign up for one. You’ll love it.
7’s: 6 merkins, run across the field, 1 squat, run back. 5 Merkins, run across the field, 2 squats and etc. until done. #3 Personal F3 Milestone: I was selected to be Midoriyama Site Q one year and loved the challenge.
Mosey to Dog Park Hill for Crazy 7’s. 7 Hand Release Merkins, Up the hill to touch the fence and back down. Repeat 7 times. Yes 7 times. Several guys picked up Happy Trees who is new to F3 and showing good progress. #4 Personal F3 Milestone: I was selected to be 3rd F Q one year and enjoyed leading that important part of F3.
Mosey back toward the flag stopping 3 times for, you guessed it, 7 burpees. #5 Personal F3 Milestone: In an unexpected honor, I was selected to be Nantan of F3 Gastonia. It was a wonderful year and I am honored to be on that list of guys who have served in that position. If you know the guys on the list, they are some of the finest men anywhere!
Now it’s time for some Block work. 7 Curls, 7 Overhead Presses, 7 Shrugs, 7 Tricep Extensions, 7 Swings, 7 on Your Six Chest Presses and run down to the woods and back. We repeated this 3 times and I ran a little around the parking lot to be sure we got in over 2 miles. #6 Personal F3 Milestone: I led all time F3 Gastonia Posts for a while before Seuss, Broke, Slaw and even Sister Act passed me but I was happy to be able to lead for a while and I may have mentioned it a few times.
And finally #7 Personal F3 Milestone: All the guys I didn’t know before F3 that have made me better in every way! Thanks to you all!
Announcements: QvQ at Folsom Saturday at 6:30 am.
Community Foundation 5K with Speed for Need Saturday at 9 am.
Pearl Baptist Church NYC 5K at Common Ground on Friday 4/28 at 6:30 pm with proceeds going for a mission trip. Sign Up at RUNSIGNUP.com search PBCNYC 5K
LAPS Trail Run and Camping at Whitewater Center in May. See Flintstone if interested.
Prayer Requests: Huck, Turtleman, Clavin’s M, Lil Sweet’s dad, Ratchet’s 2.0, Radar’s sister, Gumby’s family, Charlie Ward, Mozart.