YHC has had an old Tire in the back of the yard for a few years.  T-Square gave it to me. Unfortunately I have never had a way to transport it until now. I loaded up the Taco with the Tractor Tire and began writing my Weinki.

Went a little Pain Lab style this morning.

10 exercises per round,  3 Rounds,  werk for 40 rest for 20.

One person in the group is always flipping the tire. At the end of each round we did Burpees together.

The Tire made its way around the group through the group and sometimes like an easter egg a few pax tried to hide it.

it was a great werkout. After each round we sprinted skipped or karokeed depending on what I wanted to call.

I also had a Set list of Tunes and the mumble chatter was very NIce if I do say so myself.

When all was done 30 exercises with focus on arms legs and abs.

Remember Men be creative with  your Weinkie, all Weinkies are different. Some are long and simple. Some can be short and complex. Whatever your Weinkie is be proud of your Weinkie.

The Bed Pan is Full!

33 Degrees, hundreds of repetitions, sweaty gloves, and gravel indents in the back. Tuesday is awesome.

The first 30 minutes below. To know the other 15 minutes, you must show.

Pledge

Warm Up: Who cares?

Thang:

Tabata – 1 minute on, 15 second rest, repeat 4 times and repeat 4 rounds

Squat Curl Press
Kettle bell Swing
Merkins
LBCs

After each round, walk to cones and back while doing around the worlds with the kettle bell.

That required 30 minutes. I had to run, so Nutria, Orangeman, and Tube took it over. So they said.

13 PAX came out in the gloom for bootcamp this morning. This is what happened.

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Headcount

14,+

YHC

Mosey towards the school, at the building:

Round 1

Diamond Derkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Dips x 10

R&R 5x

Mosey around parking lot back up to school

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 1x

Round 2

Peter Parker Merkins x 10

Lunges x 10

Hillbillies x 20

Step-Ups x 20

R&R 5x

Bear Crawl across to island and back. Rinse and repeat round.

Plank for the 6 at the end of round.

Round 3

CDD’x 10

Squats x 10

Imperial walkers x 20

Bulgarian plit squats x 10

Mosey back to start for Freddie mercs IC and Flutters IC

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 -las

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.

Prayers

Termite’s brother

Arrowwood family

Continued prayers Jenna glass

Tigers mom

Tooth Fairy – Daughter

Ratchet’s 2.0

Bubba Sparxxx – Grandmother

Praises

That we’re all healthy enough to be out here working and improving today and every day that we’re given.

Jenna glass – aneurism no complications since procedure

Thanks for the opportunity to lead today fellas.

Maybe it’s Maybelline💋

4 PAX came out to a chilly gloom at Mt. Hollywood this morning for a little beatdown. This is what happened.

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

mosey to benches

The Thang

Round 1

Diamond Merkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Dips x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Round 2

Peter Parker Merkins x 10

Lunges x 10

Hillbillies x 20

Mike Tyson’s x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Round 3

Calf Raises x 20

Squats x 10

Imperial walkers x 20

Bulgarian split squats x 10

Mosey around island with flagspoles back to benches, rinse and repeat round 5 times.

Plank for the 6 at the end of round.

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

Rinse & repeat 1x

Bonus round

CDD’s x 10

Flutter kicks IC x 10

Freddie Meruries x 10 IC

COT

Announcements

MM QvQ:

Downtown Friday, March 17th –  Short Sale v Balljoint

The Fighting Yank Saturday, March 18th

Community foundation run April 1st

Speed for need signup – To push talk to Broke. 4 track commanders needed

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

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

Prayers

Termite and his brother who is battling cancer

Volts son

Huckleberry

Tooth Fairy – Daughter

Ratchet’s 2.0

Bubba Sparxxx – Grandmother

Praises

Praise from me is for vacation days.

It’s an honor to lead! Thanks for reading.

Maybe it’s Maybelline 💋

A crisp morning on the heels of the push the rock challenge still brought out some of F3’s Monday regulars. After a quick disclaimer, the PAX got to work.

Warmups began with simple calisthenics in cadence:

High knees
Side Straddle Hops
Seal Jacks
Toy Soldiers

Then it was off to the soccer field with designated corner markers for Hindenburg BLIMPS:
Each round included four sets, one at each corner post:
10 burpees
20 lunges
30 imperial walkers (modify as necessary, Freon, not change to Hillbilly’s!)
40 merkins
50 plank jacks
60 squats

that’s 840 reps!!

Finished off with a bonus around the parking lot, breaking it up into 4 legs with:
crab walk
bear crawl
bunny hop
run to the end

Circle of trust for the pledge and prayer, with requests for:
Tiger’s mother
Radar’s sister
Tooth Fairy’s family

Good work men.

There was a large turn out to the site this morning, due to the Q vs Q at Gashouse.  PainLab joined in the warmup lead by Sister Act which consisted of 10 X SSH, 5 burpees, 10 X Hillbillies, 5 burpees, 10 X  Gravelpickers, then the Gashouse guys took off and PainLab headed over to the area of the parking lot by the picnic tables for the workout.

6 other HIM’s dared to join me for a total of 7 at PainLab .  No FNG’s so the disclaimer was short.  I then began to explain the workout.  It was based around fighting sports.  Scholastic wrestling has 3 X 3 Minute Rounds, MMA has 3 or 5 X 3-minute rounds, amateur boxing has 8 or 10 X 3-minute rounds.  Professional boxing currently has 12 X 3-minute rounds.   Today’s workout was simple… I didn’t say easy, I said simple.

• 10 X (L) Kettlebell Clean
• 10 X Kettlebell Swing
• 10 X (R) Kettlebell Clean
• 10 X Kettlebell Swing
• 10 X Around the world
• 10 X Overhead Press
• 10 X Around the world
• 10 X Overhead Press
• 10 X Renegade Lunge OR 10 X Goblet Squat
• 10 X Kettlebell Swing

After explaining what the set was, I then mentioned that it should take about 3 minutes to complete after which we would take a 1-minute rest then do it all again.  This is where I mentioned we were doing 12 rounds.   After a minute of me fumbling with my phone to get the timer and the music started, we were off.

There was plenty of chatter, and the mumbling increased as the rounds counted down.   I was asked at one point if I had only done this on paper or if I had actually done this workout.  I have done this before but had to admit I had never done a full 12 rounds before.  After round 3 Voodoo was saying it was okay to audible and no one would judge me.   It was all okay though everyone loved this workout.  Tube enjoyed it so much he even skipped one of the breaks and pushed right through, a true HIM.  He also loved it so much he asked if I wanted to Q again.  He says he has a spot for me in 2024…    After round 5 or 6 an audible was called and we took a leisurely stroll around the parking lot which ate up one of the three-minute rounds.  After the break we finished out the remaining rounds.  With a few minutes left we had around of Mary for stretches.   I did a quick Name o Rama so I would remember who to list in attendance and then the bells sounded, and we joined Gashouse for the COT.

Before the COT the voting for the Q vs Q took place, since Painlab guys didn’t get to vote I wasn’t paying all that much attention, but if memory serves, Sister Act got beat worse than TCU in the National Title Game, Congratulations Short Sale.  Then the announcements, Prayer Requests, and Short Sale took us out in prayer.

Thank you Tube for the opportunity to lead. Thank you to the HIM who pushed with me today and thank you to the HIM who posted elsewhere.  It is all of you that get me out most mornings.

Also thank you to Flintstone who created the pushing rocks challenge which I have used as a springboard to get back into F3.

Prayer Requests: Flintstone’s dad beginning radiation treatment.

Announcements: Speed for Need at the community foundation run. If you are pushing notify Broke, Relay running event at the Whitewater Center, See Flintstone for details.

~HAJ

I’ve Q’d QSource 3 times in 2023.  All 3 were cold and rainy.  If you can think of a cold rainy day on Sunday this year, I had the Q.  We will see if it holds up in April.

QSource was on Leading Up and Down the Chain of Command.  Lots of good discussions about:

• The Burden of Leadership
• Criticism from People Who Think They Know Things Because They Read Something Online
• The Longing to Be Understood
• Being Immersed and In the Thick of It and Detached and Reflective at the Same Time
• Giving Ownership
• Who “They” Are
• Situational Awareness
• Taking Blame
• Communication
• Telling, Not Asking, Your Boss What You’re Going to Do

Lots covered in a small amount of time.

No better way to spend a Sunday, even if it’s soggy, and my V’s a bit Sandy because of it.

Yabba Dabba Doo

9 of us got some running in and did some exercises.  Here’s what I remember:

After the Extinction Run, YHC bowed out of EC, but had some running on the agenda.  Shoulda told the guys.  Bad form.

The Thang:

• 10 x Gravel Pickers (IC)
• 10 x Hillbilly Walkers (IC)
• 5 x Burpees (OYO)
• Tesla Stretches (IYKYK)
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)
• 5 x Burpees (OYO)
• 10 x Goofballs (IC)

Get a head count, and we’re off.

Take the long way to the top of the parking lot at Martha’s, and get started on a little Wolfpack Grinder

• 10 x Merkins (IC)
• 10 x Superman Pullups (IC)

Mosey to the bottom of the lot by the Turd Shack

• 10 x Freddie Mercuries (IC)
• 10 x Heels to Heaven (IC)

Repeato, then back to the top for one more set of the Merkins & Superman Pullups before moving on to the upper picnic shelter for:

Dips & Duckies:

• Partner 1 – Dips (OYO)
• Partner 2 – Duck Walk to the end of the sidewalk and back
• Switch

Wanted to come back to it at the end, but there’s never enough time for these things.  One will do.

Ran across the lot, and was chastised for breaking the Strava art, heading to the center of the ballfields for:

Cora Por Diez

• Partner 1 – Run around Field 3
• Partner 2 – Alternate 10 reps of two core exercises til they get back
• Round 1 – Double Crunches & American Hammers
• Round 2 – Baby Makers & Penguins
• Round 3 – Toe Touches & Flutter Kicks

Round 3 got cut a little short for time, but we did get back in time for some more

• 15 x American Hammers (IC)

And that was that.  Got over 2.25 miles, which I caught some flack for for not posting for EC.  It’s usually tough to get miles in my Qs because we spend a lot of time doing exercises, but we stretched out some longer runs this time on purpose.  Got credit for pulling a Gastone and resting by running or a running 10 count.  We didn’t come to stand around.

Better was got.  Thanks for the opportunity to lead.

Yabba Dabba Doo

Good Moring Folsom! For those of you that didn’t want to see the Douche vs Q show , I got you covered ! Lets get to it.

Short disclaimer as we did have a FNG, good job Gearwrench, normal warm up stuff, ok lets go!

Simple Folsom stuff today, at every light pole 5 perfect form Merkins, 20 MTN climbers, 20 American Hammers. we made our way up to the gravel road on the right that goes to the riding ring. There is a nice unfinished fence perfect for some pull ups! Dirty 11s! Pullups and bigboys….stop in the middle and do 5 jungle boy squats. This very simple set of exercises was a smoker. everyone pushed and got it done. we lined up and did a burpee Indian run back down to the flag. We even and a little marching song thinks to Spakle!

At the flag we circled up and counted off for some ultimate Frisbee! I bought jerseys and everything. the last 25 minutes we tossed the disc around. burpees and squats every time there were a possession change. my team sucked we lost like 9 to 1.

Time!

Announcements
2nd F lunch Wednesday 22nd at JR Cash
April 1st Community Foundation run
HC for White water center relay to Flintstone by end of the month

Prayer/Praises
Huck
Rachet 2.0
Hayes Family
Barnett Family
Arrowood Family
Volt 2.0
Clavins M
Pilgrams Progress/family
Ez Rider 2.0
Wirenut/family

You don’t have to have elaborate wienkes and flashy stuff all the time. KISS — keep it simple stupid! Sometimes that’s the way to go!

SYITG

Ball Joint

p.s.
Welcome Shoe Laces! Heck a defensive frisbiee player! hope you come back out!

For some reason 2 Dallas boys got thrown together to fight it out at the 1st round of Q vs Q in Dallas! Wirenut had home field advantage, but I was seeded higher (just barley 7 vs 8) so I figured I’d let him go first! Wirenut always has tough workouts, usually with block or sandbags or something so I figured I would do something not the same as that. I actually had 2 things planed depending on the amount of pax and the weather conditions. I also know this was a game and I was going to use everything at my disposal to win…everything is fair and love and war!

Flintstone gives us instructions and off we go! Wirenut does the normal warm up stuff and then pops open the back of the f150 and everyone grabs a coupon. most are cinder blocks but there are a few sandbags too . The Punisher!. everyone started at one end of the narrow parking lot and did 5 burpees to start, Lunge walk to next station 5 burpees and rows, then mosey to next station and 5 burpees 10handrelease merkins, mosey to next station 5 burpees and 10 jump squats. then make a lap around the parking lot back to the start and do it again. This went on till Omaha was called then we switch to Dora 2 rounds of each Thrusters, Curls, and Triceps extensions while partner 2 ran. at 730 the bell rang!

Based on Pax count and condition of the field I choose wenkie #2…Ok let get outta here mosey this way. We had a big crowd so at every major intersection we stopped and did plank jacks till the 6 showed up. Remember leave on man behind! We moseyed in this manner until we got to the big church parking lot across Trade street. Now we got some room to spread out and get some work done! First exercise called was 11s Booyah Merkins w/ your partner and big boy sit-ups on either end of the lot. Everyone pushed through this and the FNG was digging hard we all helped him finish. Next up was to in honor of my buddy SA who did even bother to show up. Route 66 Mike Tysons Bear Crawl between the parking spaces. The lot was a little short so it ended up being route 36 instead. Time was running down so we did some Mary. Circled up and I let the pax with the most post call the exercise. Dr. Suess called Flutters, next was Def Leopard w/ LBCs. Time to get back to the start, we moseyed back across Trade St. (that was sketchy) and made it back in time for Slaw to call kraken burpees. Thanks Slaw you bat flipper.

Time!

Flintstone started passing out the voting papers, I ran to the Station Wagon ..yes I drove my 1984 mercury woodgrain wagon race/street car .. I figured a cool car couldn’t hurt . I had refreshments for the pax as they did there voting witch I’m sure had no effect on the actual voting. Maybe. When it was all said and done it was close,
Ball Joint 15
Wirenut 12
Freight and Stogie both got some votes and i think mickey mouse did too.

Announcements:
2nd F lunch Wednesday 22nd at JR Cash
April 1st Community Foundation run
HC for White water center relay to Flintstone by end of the month

Prayers/Praises:
Huck
Rachet 2.0
Hayes Family
Barnett Family
Arrowood Family
Volt 2.0
Clavins M
Pilgrams Progress/family
Ez Rider 2.0
Wirenut/family

Thank you Flintstone for setting this up! All 8 HIM in this challenge bring the heat and do it in there own kind of way, If you see these guys names on the Q schedule. Show up! Thank you Men for thinking enough of me to put my name on that list. Yall come out to Downtown Friday me and Shortsale are gonna play beer pong and do keg stands!

SYITG

Ball Joint

p.s.

Welcome Little Trees! Way to hang in there…I hope you come back!