Disclaimer

Pledge

Warm-up

Mosey to the parking deck for some up and down running and various exercises throughout…

Start mosey back, stop for some wall sits and hip slappers

COT

Prayer requests

Announcements

YHC took us out in prayer

Over and out,

Breaker Breaker

Disclaimer

Pledge

Warm-up

We ran hills, step-ups at the bottom and at top of hill with merkins. Rinse and repeat many times.

Even though Bubba Sparxx decided to fartsack, we made sure he knew we missed him!

COT

Announcements

Prayer Requests

YHC closed in prayer

Over and out,

Breaker Breaker

Disclaimer

Pledge

Warm-up

We ran some, did some burpees, merkins, squats, and SSH, then rinsed and repeated several times. Sister Act and Wirenut talked more than exercising.

YHC and Camelia also educated on Sister Act on spreadsheets and power points

Did some more exercises and bear crawls

COT

Prayer Request

Announcements

YHC took us out in prayer

A lot of hard work put in by everyone….

Over and out,

Breaker Breaker

Warmup

Side straddle hops

Gravel pickers

Hillbilly’s

Bobby hurleys

11 merkins

Mosey to the flag pole

Every light post 11 squats 1 burpee

Pledge

Mosey to the parking lot

11s with jump squats and lunges

Mosey to the tennis courts

Slide down the court

Backwards run back

Partners one man gonna be doing wall squats while the other is running and doing 11 calf raises at the other end and backwards run back 9 times.

Announcements

Christmas town 5k pushers and track commanders

Christmas arty Dec 3rd Lewis farm

Moronsforbeer nov 12

Prayer request

Huckleberry

Turtle man

Sargento elbow

Mayors shoulder

Well being with holidays coming up

Looking out for others

Thanks for Flintstone for pushing his creative mind and organizing the Redwood series for Monday mornings. His goal simply is to find Q’s that are came from the original year GasHouse was planted (3/21/15). My start date was later that year on a Saturday in early November, so I have officially clipped 7 years and I guess that counts for something. Little known fact my first ever Q was at The Sandlot – known as Martha’s House in those days. Like all VQ’s, it was a struggle but I had music and a lot of cardio in true Tabata style. That type of workout has been one of my staples over the time. Work has been a crusher lately and TBH as the kid’s say, my body battery is well under 100% in bad need of a re-charge. But life keeps moving on, so we all press on.

For the workout, I felt appropriate to review my folder of weinkes with smeared marker, dirt, mud and other germs from my Q history. I knew I was going to begin with a throwback to my first workout which was based on an Insanity workout. The rest would be a mash-up of other stuff. Without further ado, let’s get this trainwreck mov’in.

A veteran line-up required little disclaimer. I had music to accompany us and the speaker was not charged, promptly going out after a song or two (QFail). Warm-up: SSH, Toy Soldier, Chest Openers, Bent-over twists (mumble chatter suggested a better name), side to side lunge, and Imperial Walkers, all in cadence at 10 reps. Stopped for the pledge.

Thang:

Like my VQ, which we never left the parking lot, we remained in the circle. Four exercises, 30 seconds each with a 30 second rest between the three total circuits:

• Single Line Suicide
• 4×4 (4 merkins, 4 mtn climbers (count 1 side), stand-up, repeat until time)
• Squat Jack Twists
• Ski Abs

The great thing about this set is the cardio hits quick and even attempts to chatter at the Q are spoiled by the rising heartrate. Once that was complete, we moseyed out of Snoballs toward Martha Rivers park near the turd-shack and covered picnic shelter. I offered the PAX options A, B, C or D. Defib chose C which would be the Cora. This is essentially a core focused Dora. Grab a partner. P1 runs the parking lot width while P2 performs the exercise. As you’re aware, the partners flip flop to complete the aggregate exercise total of:

• Crunch Frogs x 100
• Freddie Mercury x 200 (count 1 side)
• American Hammer x 300 (count 1 side)

Which option is next? PAX chose B. We moved to the Turd Shack as the walls were needed. Individual work here:

• Mike Tysons x 10
• Donkey Kicks x 10
• Dirty Hook-ups x 10
• slight break between and did 3 total rounds

Option A or D? PAX went for D – move to the picnic shelter as the benches were needed. Modified 11’s where instead of running to a destination, the PAX would perform 5 SSH’s after each set of 11.

• 10-1 Derkins
• 1-10 Dips
• After each set of 11, 5 SSH’s

We ran out of time for Option A (Partner Triple Nickel with a boo-yah merkin between; yeah, it would have been a mind scramble to complete. Linus was already struggling with the adding and subtracting, so good thing we avoided it this morning). We moseyed back to base and had time for some Mary.

Annoucements: Christmas Party and Christmas Town 5k – inform Broke if you’re able to participate. Prayer requests: EZ Rider’s family, Turtleman, Huck, and others. I took us out.

Moleskin: Flintstone asked for some words of wisdom. Not so sure if I have wisdom to share. I can say of the impact F3 has had on me. I will often think if I didn’t have this brotherhood of men with all the guidance and opportunity, what would life look like? As I mentioned, work has been a grind the last 2 months with a government exam requiring significant time and focus. As a really good procrastinator, I easily convince myself that sleeping will help me be alert for the day ahead and to squeeze the workout in later. Looking at my calendar where I log my efforts, there is a lot of blank spaces. It’s easily been the worst performance from a fitness perspective in the last 10 years. But here is where F3 kicks in and maybe this is true for you. Before F3, it was just me to keep accountable and not doing a workout didn’t result in missing anything. But I know you guys are there working, and I miss it, as much for the 2nd F as the 1st. How else would I have ever been running down an isolated road under the stars in NC, SC, and KY, excited to spend time in van with 6 other men commiserating over running various routes and being deprived of sleep? Where else would I have got the gumption to run a half marathon? Where else do you get up on a cold morning to push yourself when a warm bed would have been the easier answer? So the simple point is I know I’m in a much better place having joined this group of men. I’m sure you feel the same. Thanks to Flintstone for the opportunity to lead.

The day was perfect for Touch down Beat down a total of 14 showed to battle on the Asphault turf

we started with the Pledge and 25 ssh and headed towards the tennis ct for a warm-up and back to the lower parking lot which was set up for the beat down ,cones set up every other space 10 cdd’s bear crawl to the next cone 20 lunges , bear crawl to the next cone 30 merkins bear crawl , 40 squats , when the 50 yard mark is reached do 50 LBC’s continue counting back down to you reach 100 yds ,run back and rinse and repeat till time runs out

congrats to Wichita on the Win

Prayer request ;

Natalie Brock Family

Huckleberry

Leatherwood Family

No FNGs, so a quick disclaimer and off we went.  As usual, I sprinkled trivia questions throughout the beatdown.  The pax have to collaborate and give me one answer.  If it’s right, we move on.  If it’s wrong, 5 burpees.

Mosey to the parking lot on the East side of downtown.

Suicides on parking spaces.  Run down, touch the line, run back, 5 SSHs.  All the way down.

On the middle aisle, there are 26 parking spaces.  So we did some Route 91s (NOT route 66s).  One set was jump squats.  The next set was CDDs.

Mosey over the the covered pavilion in Stowe Park for some corewood.  The exercises consisted of:

Pretzel crunches, American Hammers, Crunchy Frogs and Protractors

Mosey to the old middle school for some 4 corners.  The first set we did 25 reps of Bobby Hurleys, merkins, flutter kicks and SSHs.  The next set we did 50 reps of calf raises, LBCs, morrocan nightclubs and SSHs.  The third set we did 75 reps of calf raises, LBCs, morrocan nightclubs and SSHs.  It was on the third set that I hurt my leg and ended up just limping back to the yank.  Hopefully I won’t be on the IR long!

The rest of the pax moseyed to the fountain for some Mary.

Met back at the Yank

Pledge

Announcements:
– RSVP for football on Thanksgiving
– RSVP for SFN at Christmas Town 5k
– 12/3 is the F3 Christmas Party

Prayer concerns:
– Charlotte marathon runners
– Lots of F3 babies!
– Boudin’s daughter

COT

They rucked.

Rucking took place.

Ruck with all my friends.