Warnup
1- step ups – 200
2- merkins- 200
3- triceps- 200
Ran to the tennis court
Calf raiders – 10
run
squats – 10
Did 5 cycles
ran back to the flag
Bible reading from Proverbs 20
announcements:
christmas party
christmas 5k
pledge
Closed in prayer
Page 232 of 917
Ruled by an iron elbow the people are rebelling. The royal elbow set a decree that no man can Q in the month of November if they have more than 10 Q’s. Unable to influence men to move he has resorted to Putin type tactics. If you can’t influence to movement then restrict other’s freedoms. Well I for one have had enough! I convinced Slaw to give a middle finger to the ruling upper class and allow me to Q at Midoriyama. Break free men. You too can Q again without fear. Stand with me and fight against tyranny, injustice, and government overreach. See many of you don’t realize what has happened behind the scenes. Sargento recently jumped ahead of me in the all time most Q category. Then he fell and broke his elbow, limiting his ability to Q. Suddenly he restricts my, along with yours, ability to lead other men. Obviously to hold me back while he is on the mend. Is this starting to feel a little Kim Jong-unish? As Rage Against the Machine screamed “WAKE UP”! I didn’t Q yesterday for myself. I did it for you. I did it for the oppressed and downtrodden. See it isn’t about what F3 can do for you. It’s about what you can do for F3. Men I fully support more of you stepping in to lead but not at the expense of other’s freedoms. In a rebellious fashion this is what we did.
Warmup: I didn’t need it because I was already fired up!
Sealjacks ic
Don Q’s ic
Merkins ic
Arm circles both directions
Let’s Roll!
The Thang:
In the parking lot we set a timer for 3 minutes. Run a lap then do burpees until the timer goes off. Rinse and repeat for 5 rounds. It was chilly out and this got everyone warmed up quick.
Partner up for 11’s. Start with 10 partner mtn climbers(facing each other in the plank position, reach out and grip each others forearm with one hand, like your doing a viking hand shake, and do mtn climbers). Then do 1 booyah merkin. Doing this 11’s style sucked!
After that it was time to move again. Do some reps and run a lap.
10 Bonnie Blairs
lap
20 hand release merkins
lap
30 WWI situps
lap
40 monkey humpers
lap
50 LBC’s
lap
With 6 minutes left we set the 3 minute timer again for 2 rounds. 1st round was just 20 squat jumps. 2nd round was 40.
COT:
Pledge
Namerama
Announcements-2 more days to sign up for Thanksgiving day Ultimate Frisbee-let me know, Christmas party 12/3 0600 Lewis Farm.
Prayer Request-PH’s mother, PB’s parents.
Naked Moleskin:
The other day I saw the royal elbow walking out of his office as I drove by. I stopped in the street and yelled for him to be careful with it as he was in close qtrs with another car. Not knowing who was yelling he turned and looked with sheer disgust. Mt daughter pointed that out quickly. It was funny. I imagine he will have the same look on his face as he reads the first part of this BB. This pleases me. I’m a bit of a trouble maker if you haven’t noticed(I’m sure you have). After reading Dredd’s writings I prefer the term Mr Vice. In all seriousness I love Sargento. I think he is a great guy. He is committed to F3 and F3 Gastonia and genuinely wants as many men as he can reach to participate and become better versions of themselves. Long live the elbow!
Whoopee’s rotation of Nantans to Q at Gashouse finally landed with YHC. Too bad it wasn’t 4 weeks earlier, there would have been a little more variety. Oh well, we deal with the circumstances and move on. This is what happened…
Both the bootcamp and Painlab PAX were welcomed to the workout. A significant disclaimer was given, as much to remind myself to modify as needed as anybody else. You vs. You. Pledge of Allegiance
Warmup – Goofballs IC, Squats IC, some ab work IC
The two groups split and YHC took the bootcampers out to the road, with the JBL in tow. Short Sale had the honor of toting the jams along, thanks brother! We carefully crossed the street and headed to the circled drive at the front of the 1st Pres. for the first Thang
In honor of this numerically intersting day 11-12-22, we did 11’s. On one side to the oval we did Bobby Hurleys and at the other end we did Jump Squats. The mumblechatter was great, almost as much as the music.
Cross the road back over the the Grier driveway area for the next numerical Thang,Dora 12(3). Partner up and while partner 1 karaoke’s to the drain and back, partner 2 does 100ish Lunges, 200ish Dying Cockroaches (I think) and 300ish Overhead Claps. This was fun and the cardio was killer.
Fellowship mosey back across the street to the Baptist church where we found a brand newly paved parking lot. Gotta love it!
22’s – At one end we did Rocky Balboa’s and the other we did LBCs. This was a heart pumping cardio fest. Awesome!
We moseyed back taking a meandering mosey back, doing some lunges and skips along the way. We made it safely to the start and we wrapped up with some more goofballs for good measure. Aye!
Thanks to Whoopee for the great idea of bringing the old and new Nantans to the original AO. Ahhh, memories!
Prayer Requests: Bondo’s foot injury, Defib’s buddy who passed in New Orleans, Turtleman, Huch
Announcements: Ultimate Frisbee tournament Thanksgiving day, 2nd F lunch on Black Friday at Ray Nathan’s, Christmas Party December 3rd
Well less than 12 hours before go time I get the request to fill in so I jumped on the opportunity.
1 burpee and off we go for mosey
Wall – 15 dips, derkins, step ups x3 with lap in between
1 burpee + 10 V ups at each pole add 1 each time until the end of the road
Another wall – 60 second wall sit, 30 hip slappers, 10 dirty hook ups x3 with lap in between
Mary to end back at the flag
Prayers for Hufstedlers, Food Lion Worker, Baby Pillager
Warmarama:
SSH x 20
Gravel Pickers x15
Toy Soldier x 10
Thang:
Mosey to the Senior Center but on the way stop at every light and perform these exercises x 10 each.
Perfect Form Merkins
Squats
LBC’s
Mountain Climbers (count 1 leg)
After picking up the 6 we said the pledge and got back to work doing 11’s behind the Senior Center starting with 10 Mike Tyson’s and a V Up on the other end. With time getting close we headed back to start.
Announcements:
Christmas Town 5k see Broke to HC, Ultimate Frisbee Thanksgiving Day @0700 meet at soccer fields and HC in Slack now if you want to play, Christmas Party Lewis Farm Dec. 3 @ 6:00 PM
Prayer Request:
My mom, Huckleberry, Turtleman, Deal family, Stogies mom, Sarlacc’s mother in law, Wichita and family, Evinrude’s grandfather with cancer, Pallbearer’s parents sick, Sparky’s Dad, the holidays.
Way to push men, it was an honor to lead such a great group of men.
It’s been a hot minute since I posted at the Sandlot, let alone Q. I think it was just called Martha’s or the Dark Knight back then. Great to be back and thanks to the PAX for hanging in there with me. Away we go!
WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
NoImperial Walkers – 10 IC
Toy Soldiers – 10 IC
Pledge
Intro this is F3. Not a professional. If you continue to follow me, you IQ range will be revealed.
Thang
Plank position
Mountain Climbers – 10 IC
Plank Jacks – 10 IC
Merkins – 10 IC
Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Dying Cockroaches – 10 IC
Sumo Squats – 10 IC
Lunges – 10 IC
Calf Raises – 10 IC
Bear Crawl, Burpies
Plank position
Mountain Climbers – 10 IC
Plank Jacks – 10 IC
Merkins – 10 IC
Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Dying Cockroaches – 10 IC
Sumo Squats – 10 IC
Lunges – 10 IC
Calf Raises – 10 IC
I had to run to work, Flinstone picked up the rest!!!!
Foggy morning at the Ricky Bobby
Warm up
5 burpees.
Lap around the track.
5 burpees.
11s on the nicest newest parking lot in the F3 Gastonia area.
Mosey over to the shady wall for wall sits and dirty hookups.
Mosey to the back parking lot for Route 66 triple nickel bear crawl times three.
Mosey back to the front catching a burpee at every light post along the way.
Finished with a round of marry.
Announcements:
Christmas party
Ultimate frisbee
Christmas town 5k
2F lunch
F3 men will try almost anything to get a little stronger or a little faster. If you were at PB this morning, you’d have noticed Ball Joint has picked up smoking. If you haven’t heard, there was a runner in China who ran a marathon in 3 1/2 hours while chain smoking. Ball Joint has been using their parts to fix cars for years, now he’s using their running habits!
Looks like I messed up the nameorama video so I’m pulling the names from memory. Hopefully, I got everyone. Let me know if I missed you.
Announcements: Christmas Party 12/3 @ 6pm at Lewis Farm, Ultimate Frisbee game at Midoriyama on Thanksgiving, Christmastown 5k. Prayer requests: Huck, 50k runers, Sargento, Montross’ coworker, Defib’s friend and family.
-Montross
Busted out the rain dance this morning. All the heavy lifting brought down the wets, only moments after we finished the COT!
WarmUp:
Monkey humpers – 10 IC
Squats – 10 IC
Merkins – 10 IC
Plank Jacks – 10 IC
LBCs – 10 IC
Imperial Walkers – 10 IC
Pledge
This is F3. I am a professional at something, just not this. If you continue to follow me, you will be disappointed.
Thang
Kettle Bell Swings – 10
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC
LBCs – 10 IC
American Hammers – 10 IC
Overhead Press 10 IC
Curls 10
Kettle Bell Swings 10
Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10
Zombie Walk down & Back to first lamp post
Freddy Mercury’s – 10 IC
American Hammers – 10 IC
Curls – 10 IC
Kettle Bell Swings – 10
Goblet Squats – 10 IC
Kettle Bell Swings – 10
Plank Jacks – 10 IC
Merkins – 10 IC
Flutterkicks 15 IC
Windshield Wipers 20
American hammers 10 IC
Lawnmowers 10 each side
Chest Press 10 IC
Calf Raises 10, 10 , 10
3 Minutes of Mary & Boom!
Announcements:
X-mas 5k, Dec 3 X-mas party, Ultimate frisbee after Turkey day, Day after Thanksgiving Lunch at Ray Nathan’s
Prayers: Huckleberry, Turtleman, All new parents, Nutria’s brother-in-law, Tube’s M, Radar’s sister
Been a while since I’ve Q’ed, 530 hits and we get started!
Warmup
SSH, Toy soldiers
We head for the blocks, taking them to the nearest light pole. Block work at the top of the hill, at the tennis court parking entrance do the other exercise.
2 sets / 20 reps
Blockees at the top, Burpees at the bottom
Thrusters at the top, Lunges at the bottom
Upright Rows 10 each arm at the top, Merkins at the bottom
Then we circled back up at the launch, Low plank while the group counted to 60 which was pretty funny.
Gearwrench told me about an ab exercise he learned this past weekend using the format of the iron hulk, instead of merkins/ shoulder press you do Bigboys/ American hammers with three merkins between. TIMES up!
Announcements- ultimate frisbee thanksgiving day, Christmas party December 3rd
Prayer Requests- quite a few shared this morning and I can’t remember all, but here are some-
Huckleberry, Wichita family new baby coming, my dad, soldiers, our community!
Remember you have an impact everywhere you go, whether home, work, the store… wherever! Be an encouragement! We all need someone to sharpen us! Push us to be better! And we need to be doing the same for those around us! Preaching to myself here.
Thanks for the opportunity!