I got to the Storm early for some step ups and a run with Breaker before the beatdown I had planned/stolen from a previous day…

finished the run a little earlier than Breaker so I could recover some before the thang.

Thang

11/29

Warmup

10 SSH IC, RoL LoR stretch, 10 Gravel Pickers IC, Right leg up(quad stretch) 

Mosey around the parking lot, stopping for 5 Merkins at each speed bump.

Circled back up for a few sets of the below, I didn’t follow the weinke at all so it gets a little hazy here. 

The beatdown included a pretty even mix of oblique/core, legs, upper body, some of the below made the cut today, but I can’t entirely remember what I skipped: 

1) Hand release Merkins, WW1’s, Lunges (Count right leg), Hillbillies (Count right leg)

2 ) Burpees, Oblique crunches( 10 each side), Squats, Derkins

3 )  Diamond Merkins, LBC’s, Mike Tyson’s, Imperial walkers (Count right leg)

4)    CDD’s, Dips, Mtn Climbers,  Bobby Hurley’s

wall sits, hip slappers, wall sits, hip slappers, wall sits, hip slappers. Dirty Hookups,

Seuss showed us how the AUS folks climb mtns,

Sargento had to leave for an appt.  Termite was around, but didn’t jump in on any reps today.

Finished it up with various workouts called out by the PAX.

COT

-Maybelline

New Q November – I guess that means I’m new at least for 2022, new for those that don’t know the SLIM SHADY like YOU!

Let’s do this…Sets were done in 3s tied to the overall theme of Power of 3

Warm up
Moroccan nightclubs
Burpees 3
Plank Jacks
Burpees 2
Side straddle hops
Burpees 1

Mosey around building 4 corners
Upper body
Merkins
Shoulder taps
CDDs
Nolan Ryan
3 burpees

Mosey around to field
Abs
Protractor
LBC
Scissors
Dying cockroach

Legs mosey to the wall
Wall sits
Jump squats
Calf raises
Jump Lunges

Mosey back to beginning
Stretch right leg to right hand etc
Burpees 3
Plank right hand up switch
Burpees 2
Bow toes
Burpees 1

Ended with a mental health moment tied to the workout being in 3s. I spoke about how people these days are trying to do too much and it’s driving many bonkers. A lot of mental experts have found that simplifying your focus to 3 goals, 3 things at a time allows a person to not get overwhelmed. I connected this back to the TRINITY being 3 – father, son, holy spirit (ghost for real country folk)…Be aware of the 3 as you go about your day!!!

Batflippers left about 15 after to get a couple extra miles in.
Hacksaw was out early for his run too.
Thanks to Chubbs for running with the old fat guy for a few miles this morning.

We had a FNG. After much deliberation, by refusing to name a favorite Disney princess, we learned that he would be going to Ft. Rucker to become a Warrant Officer Candidate (W.O.C. pronounced wock) to learn to fly helicopters for the army.

Henceforth:

To all whom shall see these presents, greeting: Know ye that reposing special trust and confidence in the ability of: LOGAN SCHRONCE, I do hereby bestow the F3 name, OTTO-Pilot. (From Airplane).

In case you’re wondering, what is a WOC? Something thrown at a wabbit.

Read Nehemiah 10:28-39 about the vow of the people to obey the Law of God as laid down by Moses.

Don’t let your children intermarry with the pagans. Keep the Sabbath holy. Give your tithes and offerings to not neglect the Temple of our God.

Prayer requests:
Huck
Wichita’s new baby
Pillager’s baby on the way
Sister Act’s 2.0
Others not mentioned

Announcements
F3 Christmas Party

YHC took us out.
Thanks for allowing me to lead.

It was Sunny and 72… wait… that’s backwards, dark and 27!

Warm-ups by the Pavillion, then moseyed down Main St. until FUMC. During the mosey, Mayor hit the ole elbow and went on his own run while all others did four corners in the FUMC parking lot; burpees, merkins, squats, and dyeing cockroaches rinse and repeat 2x. Then lunges down the long sides of the parking lot, and bunny hops on the short sides. Then we went to the wall and did wall squats and hip slappers! Moseyed to the parking garage; burpees at the bottom ran the steps to the top and squats at the top (Westside busted Amazon doing 1/2 squats, man up Amazon), Rinse and repeat 3 times. Moseyed around downtown linked back up with Mayor and landed back at the Pavillion for round robin.

3 runners, 2 ruckers, 2 for Q source only. Great discussion on a rainy day.

The Gashouse PAX came out in full force to push and support our Track Commanders through the lighted streets of McAdenville. There were over 30 PAX plus numerous M’s and 2.0’s who helped make an impact in the lives of the Track Commanders and their families. It was a total team effort and I can’t thank everyone who came out enough for all that they did. You guys are awesome!

We gathered up around 5:30pm for some basic info, a prayer from Sparky and then loaded the chairs and headed to the start. We got a 5 minute head start on the field and the PAX rolled down Main St. and started to form up in groups behind each chair. The streets were lined with bystanders cheering which added to the excitement of the Track Commanders and also seemed to push our PAX to the next level. After a few “small” hills and a wrong turn by some (not their fault) all the chairs crossed the finish line and completed another successful Speed for Need event

Track Commanders

Royston Acheson – 8yr old from Belmont. F3 Otis is his Dad

Everett Pawlowsk – 6yr old from Gastonia. Wojo is his neighbor.

Enzo Jimenez – 8yr old from Belmont. Goes to school with Royston.

CJ Errickson – 13yr old from Denver. Sparky’s M is his Principal.

Neemiah Papalii – he came down sick before the race, but we’ll definitely push him again in the future.

The Track Commanders are why we push and you guys are the one’s who get it done. Excellent work!

I’m Broke

2 men worked out and YHC showed for COT and facilitated QSource. Todays topic was Equipping your Team toward their mission.

Here are some thoughts from the QSource:

Often a team will come together without a strong leader. Once a team hits a tough season that team will likely become dysfunctional unless someone steps up.

A good leader will help a team member know their role whether it his to be out front or somewhere in the pack. Sometimes when putting a team together it is necessary to “Black Tahoe” a member that isn’t able to handle their role.

keep pushing men!

I have not led a workout in a good while and had to be persuaded to lead this one but here we go.

Warmup ssh in cadence, gravel pickers and rocking night clubs.

We were to do a Indian run around to the playground but it quickly took a wrong turn.

Anyway 11’s with pullups and big boys at amphitheater with a burpee in the middle.

Then a slow mosie to parking lot for another round of 11’s of Mike Tyson’s and squats.

Back at flag for a 2 minute Mary and 22 for the vets.

There is a lot of guys who are intimidated by the pull-up bar but it should be a exercise that you should work on, don’t get me wrong it is awesome if you can run 3, 5, or 11 miles at a blistering pace but don’t neglect other areas that need attention.

Prayer requests Huckleberry, Witchita wife and baby