So it’s another QvQ Saturday and this place looks like most of the field trip days I remember from school as I was usually one of a select few that weren’t allowed to go for various reasons unbeknownst to me. This was usually some sort of punishment that I deserved truth be known. That being said this place is empty with the exception of Blart and myself with most of the normals visiting elsewhere for this week’s QvQ challenge. Since it was just the 2 of us I kept it simple with a little running, a little plyo, some hill werk and a lot of recovery work. Along the way we also made frequent stops for Merkins, Squats, Dips, and Step Ups.

That’s it that’s a wrap. We had a good simple and effective workout and we didn’t have any IKEA bookshelf instructions to cipher through whilst doing said simple workout.

Community Foundation Run, 2nd F Lunch at JR Cash’s Mt. Holly, QvQ

Lots of prayers out there right now y’all all know someone out there that needs them so say a prayer for them.

High quality crowd of 3 came out to The Ricky Bobby.  SSH, Hillbilly walkers, and 5 burpees for warmup. Moseyed to the track for a classic escalator – lap around the field followed 15 reps of these exercises, accumulating one by one:
merkins
reverse crunches
step-ups
dips
windshield wipers
jump squats

Next we moseyed to the softball field for some tire flipping. It was way more fun than it sounds – so much that we flipped tires from the third base line to center field and celebrated with 5 burpees before flipping them back behind third base.  Speaking of tires, good mumblechatter about driving and teenagers and now vs then helped get the tires a little bit further into the outfield.
After returning the tires, we moseyed to the flag for 4 minutes of Mary before closing out with pledge and COT.

Announcements:
April 1 community foundation run
CSAUP’s

Prayers:
Orangeman’s 3.0 Zoe
Those with dementia and mental health struggles

Privileged to lead these HIM’s
– Nutria

It was a beautiful pre-spring morning in the Carolinas with 32 degrees in the air. Where’s the snow damnit!

Wait, we’re missing a few good men who normally show up? They must be saving up their energy for the Q vs Q tomorrow!

We break from the Pub and head for Colony Woods. We’re missing Linus, so we will stop at his drive and do our traditional Monkey Humpers. We had great mumblechatter while stopping here and there to do squats, merkins, LBC’s and reverse LBC’s.  By the way, I don’t know what Hunchback is feeding Scrat, but please keep our six from now on. That shit was horrible, lol.

Good work men! ….praying for those that could not make it.

Prayers for Mayor, Flintstone’s dad and Pocket’s 2.0 🙏

 

13 HIMs braved the cold and met up at a gloomy goat for worn out weinke beatdown, les by YHC. This is what happened:

Disclaimer

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

5 burpees for the train

Mosey to upper lot

The Thang

Round 1

Oblique crunches x 20

Superman pull-ups x 10

Mike Tysons x 10

Mosey around block and back up stairs

R&R 3x

Headcount 

13 + YHC

Mosey over to tunnel, 7 each side, grab a spot on the wall

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 3x

Mosey back over to upper lot

Round 2

CDD’s x 15

Peter Parker merkins x 10

Freddie Mercuries x 20

Mosey around block and back up stairs

R&R 3x

Round 3

Burpees x 5

Lunges x 10

Hillbillies x 20

Mosey around block and back up stairs

R&R 3x

Bonus Round

Flutter kicks x 30

Calf raises x 30

Imperial walkers x 20

Mosey around block and back up stairs

R&R 3x

Mosey back to start

At this point I had exhausted the weinke and we had 4 minutes left so I handed it over to the PAX to bring it home strong 💪

Tesla – SSH IC

Freon – LBC’s IC

Doodles – dying cockroaches IC

Pledge

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th freight v Whoopee -Ghost flag will be present

Community foundation run April 1st

Speed for need signup – To push talk to Broke. More track commanders needed

F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.

2nd f lunch at JR cash 22nd at 12 pm

Pockets bracket signup – it’s free!

Any old sneakers, any size, kids shoes especially. Bring to AO’s for termite to donate to an overseas organization. F3 receives financial benefit from donations as well.

Check presentation at primal for strong like AK. 3/18 at primal brewing.

Blood drive to benefit strong like AK at twisted Sugar April 1st

Time laps

Prayers

Flintstone’s dad – Prayers for strength during upcoming treatments

Arrowwood family – prayers for comfort

Tigers mom – Continuer prayers for comfort and strength

Rebar- prayers for restoration healing

Praises

Orangeman -little pie

Thanks for the opportunity to lead today fellas.

Maybe it’s Maybelline💋

 

2 HIMs were at the Labyrinth when I rolled in at the bell. This is what happened.

Disclaimer

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Mosey down to Martha’s, first island in the main parking lot.

The Thang

Round 1

Diamond Derkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Mike Tysons x 10

Mosey to next island R&R 5x

Mosey to picnic shelter

Round 2

Dips x 20

Lunges x 10

Hillbillies x 20

Step-Ups x 20

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

Mosey back to start

Squats to finish

JJ w/flag

Pledge

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th freight v Whoopee -Ghost flag

Community foundation run April 1st

Speed for need signup – To push talk to Broke. More track commanders needed

F3 Gastonia’s 8 year anniversary -March 21st. Post somewhere.

2nd f lunch at JR cash 22nd at 12 pm

Pockets bracket signup – it’s free!

Any old sneakers, any size, kids shoes especially. Bring to AO’s for termite to donate to an overseas organization. F3 receives financial benefit from donations as well.

Check presentation at primal for strong like AK. Time laps

Prayers

Flintstone’s dad prayers today.

Arrowwood family

Tigers mom

Praises

Making it on time

 

Thanks for the opportunity to lead today fellas.

Maybe it’s Maybelline💋

Temps dipped into the 20s for the first time in a while. That didn’t keep the men of F3 away as 14 posted to put in some miles. Shout out to Pall Bearer who continues to push the rock and logged 7 miles this morning. If I’m not mistaken, that’s a personal best. If only his beloved Tar Heels were willing to push and go the extra mile rather than pack it up for the season and skip the NIT. Good to see you men out there this morning. If you’re interested in joining a team for the 24 hour run at the White Water Center, hit up Ball Joint. He’s looking for a 12 man team.

Prayer requests: Wirenut’s family, Ratchet’s 2.0, Huck, Chubb’s friend’s child, Montross’ coworker, Ball Joint’s friend. Praise that Tooth Fairy’s 2.0 seems to have done well after surgery!

Mayor was gracious enough to take us out in prayer.

_Montross

Midoriyama 3/14/23

Warm up
Brisk Walk around the island and back.

Today we will target stretching and strengthening the lower body. Each exercise or stretch for 1 min. The switch.

Hip stretches.

Hip Flexor Stretch
Butterfly Stretch
Pigeon Pose
Yoga Squat
Leg Swings
Figure Four Stretch
Lateral Squat
Side Leg Raises
Fire Hydrants
Single Leg Glute raises
Donkey Kicks

Lower Back

Knee to Chest
Pelvic Tilt
Lying March
Bridge
Lower back Rotation Stretch
Happy Baby
Double Knee to Chest

Knee stretches

Heel and Calf Stretch
Quadriceps Stretch
Hamstring Stretch
Calf Raises
Half Squats
Hamstring Curls
Leg Extensions
Straight Leg Raises
Prone Leg Raises

Mosey to the curb for 11’s

SSH and HILLBILLIES

MIKE TYSON and TIGER SQUATS.

 

Prayer request

Gump.

 

Announcements

Community Foundation 5K , 2nd F lunch somewhere soon.

 

 

Mt. Hollywood

Warm up
10 IC
Goofball
Low Slow Squat
Toy Soldiers
SSH
Gravel Pickers
Left over Right and Right over Left

Mosey around the school to the baseball field in the back.
Perform exercises on the bleachers and run a lap around the field. 5 rounds of each set.
Exercises are:
1. Dips
Step Ups

1. Bulgarian squats
   Single Leg Stand Ups

2. Australian Mt. Climbers
   Hillbillies

3. Hip Slappers
   Imperial Squat Walkers

4. SSH
   Merkins

Mosey back to the the parking lot at the start point.
Route 66
Flying Squirrels
Squats

Mosey back to the start
Merry to finish us out.

Announcements.

Prayer request.

I’ve had many Qs over the years. I like a good ‘theme Q’ and try to come up with stuff that I like or that I think will be fun. A few standout in my mind as my favorites and I like to bring them back from time to time. As I was walking the dog on Friday, I started thinking about this workout and decided to bring back the Trail O Tears. A little research took me back to March of 2019. It was a bit of a revenge Q to try to put as much pain and suffering as possible on the PAX of Folsom. I decided to bring it back and see how it holds up. 10 men were present for the $h!t Show!

Warmups – some stretching, Side Straddle Hops, Moroccan Cherry Pickers, and a few other things…I was fumbling a bit as I tried to stretch it out to waitng for a few late arrivers. Let’s mosey!

We make a quick run to the old dog pound. Everyone grab a block and rifle carry it to the courts. Set them in the corner, we’ll use them later.

Route 66 Mike Tysons – Lunge Walk the courts. Do reps at each sideline, increasing Mike Tyson up to 11 reps. Wirenut called an exercise for the 6.

Route 66 Low Squats – Bear Crawl the courts. Do reps at each sideline, increasing Low Squats up to 11 reps. Bat Dolphins were encouraged to do Jump Squats or Jungle Boys. Ball Joint took me up on that offer. I couldn’t see the other side of the courts to see if anyone else did, but I’m pretty sure GearWrench did NOT.

A quick break to work on abs and rest the shoulders for a few minutes. On your butt for 2 circuits of:
LBCs – 20 IC
Flutter Kicks – 15 IC (and at a slow pace)
X-Crunches – 10 OYO (been a while since I have done these, they hit hard!)

Grab your block

Carry the block across the courts. At each sideline, do 10 curls and 10 overhead presses. Squat thrusters were given as a Bat Dolphin option, but I don’t think anyone took me up on that. Wirenut called an overhead block hold as the 6 finished up.

Carry the block back across the courts. At each sideline, do 10 kettlebell (or cinder block, in this case) swings and 10 bent over rows. About halfway through, I hear those famous words – “3 minutes Q!!!!”

We shuffled back across the street to return the blocks and then moseyed back to the parking lot. Time!

Prayer Requests: Wirenut’s mom and 2.0, Ratchet’s 2.0, Huck, Chubb’s friend and child, Tooth Fairy 2.0, all of the PAX dealing with ‘life’.

Good work this morning men. It was great to be back in the saddle and Q’ing at Folsom again this morning. Without much running planned, I was dreading the cold and wind this morning. Fortunately for us all, the weather wasn’t quite as bad as expected and I was actually stripping layers when we got to block work. I think this workout has held up over time pretty well. You’ll be seeing it again.

• Montross aka T-Ron aka Tronmoss aka The Dark Angel aka Possibly a Folsom PAX’s Father.