Fitness, Fellowship, Faith
We ran Loftin Park.
Along the way we ran into Pockets.
There was a dog wearing a blinking safety light on his collar.
We got a safety lesson.
Prayer Requests:
Announcements:
Enjoyed it men.
Yabba Dabba Doo
There were 3 ruckers and 4 bitches…..wait, there were 3 runners and 4 bitches…no, well maybe it was…..dang, I can’t remember. Should have been there. There were hills and we made them ours. It was glorious.
good work men-Whoopee
Beautiful morning for a run through Willow Creek neighborhood. – Diablo Sammich welcomed new site Q Bandit!!
Announcements:
Viking Dash Saturday
Extinction run 3/4
Community foundation run 4/1
City of Gastonia survey to improve roads – Hunchback to post link
Prayers:
Hayes family
Catamount
Whoopee family traveling
First Pres minister Davenport/family
Termite’s brother
Castlerock
Turtleman
Clavin M/family
16 PAX came out to a perfect gloomy morning today, all were ready to put in work. This is what I remember:
Pledge
Disclaimer
Warmup
10 SSH IC
RoL LoR
10 Gravel Pickers IC
R L leg up (quads)
Headcount- 15 + YHC
mosey to parking lot at end of park, after taking the scenic route.
The Thang
Round 1
Diamond Merkins x 11
Oblique crunches R & L x 11
Superman pull-ups x 11
Mosey to fence and back, plank for the 6, rinse/repeat round
5 burpees for the train
Round 2
Peter Parker Merkins x 11 hard count
Lunges x 11 hard count
Hillbillies x 11 hard count
Mosey to fence and back, plank for the 6, rinse/repeat round
Bonus Round 1
Merkins IC x11 IC
Flutter kicks IC x11 IC
Mosey back through the park up to parking lot near the tunnel.
Round 3
CDD’s x 11
Squats x 11
Imperial walkers x 11 hard count
Mosey around the building, plank for the 6, rinse/repeat round
Plank for the 6, rinse and repeat. Bear crawl across parking lot and back, then mosey to tunnel for wall work.
Wall work
Hip Slappers x11 IC
Dirty Hookups x11 IC
Wall sit 1 minute , (2nd)wall sit 30 seconds
rinse and repeat, then fellowship mosey back to start.
Bonus Round 2
Burpees x 11
LBC’s x 11
Freddy Mercury’s x 11
Finished up with Mary
COT
There are 311 days left in the year, that’s why most sets are 3 workouts and 11 counts. 311 days to push whatever rock you want. When this challenge is over, have something that you’re working on, some challenge to overcome. Never let yourself be ok with a complete stoppage in improvement. Flintstone asked me what I was working towards one time and I had some general target of better health, but nothing concrete. My process now is to identify an obstacle in my life and push it until it’s out of my way. Rinse and repeat. Still refining it, but the satisfaction of incremental accomplishments is way more motivating long-term than one big goal.
Announcements
Extinction- March 4th
Viking Dash – this weekend
Speed for need signup,
Whoopee v roscoe next week in the Q challenge at the Goat
Prayers
Tesla in his travels today
Tooth Fairy – Daughter
Wire nut and his mom
Clavins and his M
Easy riders son
Turtleman
Circled up and took us out in prayer.
The PAX pulled through strong today It’s an honor and a privilege to put iin work you gentlemen!
Maybe it’s Maybelline💋
2/22 seems like a great opportunity to do something numerically clever with exercises or reps or something. I completely squandered it. I’ll leave it to the “Elite 8” contenders for the March Madness Q championship to come up with clever schemes. Today, we had 3 HIM’s show up to do some good solid work, and we stressed balance because that’s something we could do more of. Here’s how it went:
Warm up with 10 SSH IC followed by 5 burpees. J2C joined a couple minutes late. Not to let him feel left out, we repeated the 5 burpees before proceeding to the COP, 10 reps each of the following:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans
“Flamingo” air presses” (standing on other foot)
Mountain climbers
We moseyed for a lap around the track then over to the benches. This was supposed to be a 2-group routine, but with only 3 we all stayed together for an exercise followed by a mosey across the field and back:
Bulgarian split squats (10 each leg)
Scorpion merkins (10 each leg)
Reverse lunges (10 each leg)
Scorpion merkins (10 each leg)
Bulgarian split squats (10 each leg)
Next, we moseyed to the back parking lot for 5 more burpees and another round of COP, this time 15 reps each:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans
“Flamingo” air presses” (standing on other foot)
Mountain climbers
After a quick 10-count, Apollo Ohno’s got us to the opposite end of the parking lot for “Pax choice.” I called for Mike Tysons while J2C ran to the end of the parking lot and back. J2C picked the next exercise while Tesla ran and so on. This seems simple but we managed to mess it up a couple times, somehow. I’ll blame it on being distracted by good fellowship and mumblechatter. After 3 or 4 rounds, it was time to mosey back to the flag for 5 more burpees and a final round of COP, 10 reps each:
Perfect form merkins (OYO)
“Flamingo” air presses” (standing on one foot)
Nolan Ryans while greeting Mrs. Breaker Breaker’s entrance to the school
“Flamingo” air presses” (standing on other foot)
Mountain climbers
I thought we’d have a minute or two left for Mary, but we finished up right on time.
Announcements: March 4 extinction run, April 1 community run
Prayers: Families of all Pax in attendance
Appreciate the opportunity to lead this morning – Aye!
Nutria
A warmer near 60 degree morning. Clear and dry. An awesome morning to get in some rock pushing.
SSH’s while we get situated to start off.
Mosey across the side street to the bank parking lot where we stretch. Then its a quick triple nickel with SSH’s on one side and Toy soldiers on the other.
Mosey across the front of Planet Fitness where the request to Monkey Humper the patrons of the establishment was veto’d by the Q.
Stop when we can clearly see the flag of the front of the convenient store across Union Rd for the Pledge,
Onward down to the Food Lion parking lot where 4 corners are called. At each of the 4 light poles were
Meander to the Doller General where Ring of fire is called.
20 default count
Mosey to Dr Office parking lot and partner up
2 rounds of each exercise by each PAX. P1 stays and does called excercise while P2 runs to the other side of parking lot and does 1 burpee.
Meander to bottom of hill where we NUR up the hill twice.
Mosey back to start 2 minutes early where we Flutter Wiper until the end.
Great work by the PAX.
COT Prayer
Its an honor,
Timeframe
What a beautiful morning in Dallas for a run. It was so nice out that 2 members of the Rhyne Alliance made an appearance! We continue to EH Sparky and his crew in hopes they will one day rejoin F3 full-time. Of course, if I’m being honest, he could probably say the same for me!
Most guys seemed to be be running around the college and it was nice to pass a few groups of PAX as I made my way around. A high five and a bit of encouragement is always nice!
It was good to see Pappy back out there with a ruck sack this morning. He has fought a lot of injuries the past 2 years but he keeps fighting back!
We also had an FNG. Good job Beatle Bailey for EHing our newest PAX – Coleco!
There were so many prayer requests out there today but I’d like to especially ask for prayer for the Hayes family, who lost their 17 year old son in a car accident Monday. I had talked to him a few times as he worked the concession stand at rec basketball games. While I didn’t truly know him, he seemed like a very nice and respectable young man. My kids knew him and said really nice things about him. It’s about as bad of a tragedy as you can imagine for that family!
12 total showed up for a little QvQ practice for YHC. I’m testing out some ideas for the upcoming competition. It was a wonderfully warm February afternoon. For all of those that complied with my request to let your cars run all day back when it got really cold, thank you!
Warmup:
Sealjacks ic x 10
Don Quixotes ic x 10
Merkins position for about 45 seconds then 5 Merkins ic
Mosey to get a block and over to the parking lot……good grief!
Tha Thang:
P1 runs a lap around the parking lot. P2 starts doing reps. 3 blockees, 6 merkins, 9 squats. Rinse and repeat until your partner gets back. We did this for about 10 minutes.
After that we lined up along the curb just past shoulder width apart. The person at the beginning of the parking lot bear crawled to the end of the line and got back in place. Then the next person started bear crawling. Everyone else held the Al Gore pose. Picture an indian run but much slower. We did this fully through several rounds until we got to the other end of the parking lot. It was very amusing. We had slow bears, slower bears, and even a happy bear.
Spread out in the parking lot and get on a line for a parking space. Do 1 merkin on the line then plank crawl sideways to the line on the other side of the space. Now do 2 merkins. Go back and forth adding 1 merkin each time going up to 10.
Following the same method as above we did WWI situps and sidewinder crawls.
Next we used the same method as above but used 2 parking spaces lunging in between and doing squats on the line.
After that we moved back over to our blocks for the finale. Do 2 thrusters….ugh good grief! Then do 2 burpee block jump overs. Continue this going up by 2 reps each time until you get to 20. Well actually we ended due to time. I think I made it to the round of 12.
COT:
Pledge
Namerama
Announcements-Extinction run 3/4, Community foundation/SFN 4/1 get signed up
Prayer Request-Gumby and family, Clavin and his M, Hays family, My daughter
Moleskin:
Not too bad today. Just some ideas that popped in my head I thought we could test out. You may see parts of these show up in a QvQ near you. Or not, you don’t really think I’d show my cards before we compete, do you? Comeout to Midoriyama on 3/9 to watch me break Broke. If you are looking to push some rocks these QvQ’s are going to be a good place for it. Everyone is going to be bringing their A game so it’s likely to be hard. If you’re not, then meow somewhere else.
Just a note for anyone who wants to come to Ground Assault. We start earlier than everyone else. Don’t be late.
We ran the Loops. Ruckers rucked their usual route.
Dam to Dam Relay week. Prayers for good health for all.
Yabba Dabba Doo
18 pax at Storm for a block workout..by Seuss. Thanks for coming out and putting forth all of the effort that you did. Plus, Broke said he had some fussy pax at Folsom today..none of that here!
Warm-up: SSH, Windmills, Plank Stretch
Pledge
Round 1:
All pax partner up, and grab a coupon
100 Deadlifts – P1 does 10 Deadlifts. P2 does American Hammers. Flapjack.
200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground. Flapjack.
300 Chest Press – P1 does 30 with coupon. P2 does Flutters. Flapjack.
Round 2: Pr 1 does routine, Pr 2 runs a lap
100 Swings
150 High Pulls
200 Merkins with feet on block
A round of Mary.
Announcements:
Viking Dash this Saturday
Extinction Run-next Saturday
Community Foundation Run-April 1
Prayer Requests:
Hayes family. Walker was a former student of mine; truly very sad.
Pax families: knee surgery, M’s, neighbor with cancer, 2.0’s
Word:
Remember your mercy, O Lord, and your steadfast love, for they have been from of old.
Psalm 25:6 ESV
” God’s character is faithfulness. He is trustworthy. He’s never broken a single promise. It’s this unwavering trust in God that takes that element of fear out of difficult situations. It’s that unwavering trust in God that takes away fear.”
Breaker took us out.
Thanks again for your hard work, camaraderie, dedication!
An honor to lead,
Seuss
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