Going back to the IronPAX challenge this year a few of us bonded with some outside F3 regions through social media by way of memes and F3 Gastonia’s participation in the IronPAX relay. We were invited to join their joint convergence with Columbia, Greenwood, and Waxhaw. They came up with this idea of MORONS4BEER to not only have a bootcamp convergence together but also a second F cookout and a competition food drive.  They planned to split the excess money from the shirts and food as a first, second and third prize for each regions charity of choice plus equal shares of the the food. There was too much to count!  The 3 regions just split the cash and since there was so much food they sent us home with a pretty good haul for the old mini van which we took straight to Dallas Christian Ministries, they were very great full.

The hour and a half ride down and back was full of laughs. We arrived after touchdown beatdown with Hacksaw with about 10 min to spare to unloaded our stuffing we brought for the food drive.

The workout consisted of a decent mosey to the USC campus (a lot of monkey humpers on the way), we got to see the track and field team practicing and the baseball field in passing. We learned a new song about arm circles that rivals Sarlacc’s cherry picking, crawl beared down and up the steepest hill I’ve encountered in F3, went through  some escalating Ab torture, Sevens on a hilly field,  and partner Murder bunnied/Bunny burpee catch me if you can down the train tracks and back 🤮. We mosyed back did alittle Mary and took it out in the COT.

Shortly after the keg was tapped and burgers were on the grill. They divided up the food for everyone to haul back home and before we said our goodbyes  Bedpan decided to put on a show and do a keg stand.

They want to do this yearly but in a more central location for everyone involved and officially include F3 Gastonia. It was a good time and I’d encourage everyone to come out next year.  Thanks to everyone that helped with the stuffing!

The Yank

Warm up
10 In cadence
Grass Pickers
Imperial Walkers
Flutter Kicks
LBC
SSH
Arm Circles

Split from Pain Labbers. Mosey to Hawthorne Hill.
Triple Nickel
Run up to the top of the hill or stop sign and perform 5 Merkins. Run back down and perform 5 Squats.

Mosey to the front of the school.
Figure 8 exercise. Run the figure 8 loop and perform the following 6 exercises at each turn. Each exercise is 10 reps.
1. Squats
2. Monkey Humpers
3. Calf Raises
4. Dips
5. Squats
6. Monkey Humpers
7. Burpees
8. Imperial Walkers 5 each leg

Round 2 will be the same route with new exercises and 20 reps each.
1. Flutter kicks 10 each leg
2. One Leg Deadlift 10 each leg
3. Dying Cockroach’s 10 each leg
4. Rocky Balboa 10 each leg
5. Flutter Kicks 10 each leg
6. One Leg Deadlift 10 each leg
7. Hillbillies 10 each leg
8. Lunges 10 each leg

Mosey back down to the road beside the railroad tracks.
Burpee Walk up the road.
Lunge, Lunge, Burpee up the road till I say stop. Then turn around and do them back.

finish up at the statue.

Warm up
Gravel Pickers
Moroccan Night Clubs
SSH
Squats
Plank
Nolan Ryan’s
Pretzel Crunches

This will be a format of week zero for the IPC
5 Rounds
20 Reps
Squats
Merkins

3 Rounds
Bear Crawl across the parking lot and then do 5 Burpees. Zombie walk back and perform 5 Burpees.

5 Rounds
20 Reps
Flutter Kicks
LBC

Mosey back to the start for some AB Marry.

The Storm

Warm up
Gravel Pickers
Moroccan Night Clubs
SSH
Squats
Plank
Nolan Ryan’s
Pretzel Crunches

Mosey around the school and back to the parking lot to loosen up our legs.
This will be a format of week zero for the IPC
5 Rounds
20 Reps
Squats
Merkins

3 Rounds
Bear Crawl across the parking lot and then do 5 Burpees. Zombie walk back and perform 5 Burpees.

5 Rounds
20 Reps
Flutter Kicks
LBC

Mosey back to the start for some AB Marry.

STILL BEING INSPIRED BY GOGGINS, I BROUGHT MY NEW 5 MINUTES OF PAIN WORKOUT TO THE TOUGH MEN OF MIDORIYAMA.

SURE WE COULD RUN ALL OVER THE PLACE AND DO 20 REPS OF SOMETHING, AND BE CONTENT. SOMETIMES YOU JUST NEED TO BLOW IT OUT AND PUSH YOURSELF.

Warm up.
Gravel pickers
Don Quixote’s
Hillbillies
Left over right and reverse.

LETS MOSEY.

EACH ROUND OF EXERCISES IS FOR TIME. 5 MINUTES.

MOSEY TO THE OTHER TURD SHACK FOR OUR FIRST ROUND. SECOND ROUND AT THE TRANSFORMERS BY THE SOCCER FIELDS AND THIRD ROUNDS WAS AT THE FAR CORNER OF THE SOCCER FIELDS. THE LAST ROUND WAS AT THE CORNER OF THE SMALL SOCCER FIELD.

Merkins
Flutter kicks
Squats
WW1
SSH

MOSEY BACK TO THE START FOR SOME STRETCHING. I GAVE SEVERAL PAX A CHANCE TO CALL A STRECTH. DEFIB, FREIGHT AND LEPPARD JOINED IN ON THE  COOL DOWN. THIS IS WHERE OOMPA CALLED AN ARM SLING THAT BECAME THE SLAP A HOE EXERCISE.

THERE WAS A LITTLE BIT OF CRYING THAT HAS SEEMED TO ECO OUT THROUGH THE REGION.  BUT I DON’T GIVE A CRAP. I’M BRINGING MORE THE NEXT TIME! THANK YOU SLAW FOR THE OPERTUNITY.

BE GOOD BROTHERS!!

ANNOUCEMENTS :

CHRISTMAS TOWN 5K, CHRISTMAS PARTY DEC 3RD, COLLECTING FOODS, LOOK AT SLACK OR ASK ANOTHER PAX FOR ANY QUESTIONS.

PRAYER REQUEST.

ALL PAX AND FAMILIES,  GUMBY MOM, HUCK, MY DAD COULD USE YOUR PRAYERS AS WELL, PLEASE JOIN THE PRAYER REQUEST CHANNEL ON SLACK AND SHARE REQUEST ALONG WITH ANY PRAISES!

It’s been a long time since YHC has Q’d at Folsom. It’s a combination of work schedule conflicts and the insecurity of being the only PAX in attendance that can’t grow facial hair. Gear Wrench asked YHC back in October to grab a Q at Folsom in November (since YHC isn’t prolific in the Q department). YHC picked one up and tried to decide on a Weinke that wouldn’t disappoint the bearded brethren. Here’s how it went.

PLEDGE

Warmup: 1 SSH IC (a.k.a. the Whoopee warmup)

Thang: Brisk mosey to the tennis courts for 4 corners escalator.

• Corner 1: 10 Mike Tysons
• Corner 2: 10 Mike Tysons, 20 Squats
• Corner 3: 10 Mike Tysons, 20 Squats, 30 Flutter Kicks (IC)
• Corner 4: 10 Mike Tysons, 20 Squats, 30 Flutter Kicks (IC), 40 SSH (SC)

Mosey to the large triangle of roads at Folsom. We began the Bearmuda Triangle. YHC says began because we had to finish on a smaller triangle. The shortest leg of this triangle was approx. 20 yards. The other 2 legs were longer. YHC admits this was overzealous (read: stupid) and Omaha’d to the smaller triangle before a mutiny ensued. Even on the smaller triangle (and flat ground) this still took a while to complete.

Head back down the hill towards the flag. Stop at every light pole for 5 Burpees, 10 Werkins, 15 Reverse Crunches.

Circle up at the flag for 2 minutes of Merkin Ring of Fire. Some PAX were sucking wind about a minute into it.

Time’s up!

Announcements:

• Christmas Party on 12/3 at Lewis Farm
• Christmastown 5k on 11/26. We have 4 or 5 track commanders. We need runners HC to Broke on Slack.
• Care packages for Sgt. Pork Chop (who is now a true Sergeant deployed in Germany)

Prayer Requests:

• Huck
• Gumby’s mother
• Wichita and Pillager are both expecting babies in the next 12 days
• Our Nation
• Homeless/ Lonely people this time of year

YHC took us out in prayer

NMM:

YHC remembers when Huckleberry was site Q at Folsom. There were a few times when he was the only PAX posting at Folsom. After that long dry spell, some old PAX started posting again and many new guys have arrived on the scene. Folsom is now a thriving AO with a strong core of battle hardened bearded beasts that represent all 3 Fs proudly. Please understand, YHC isn’t dismissing any other Gashouse AO in the least. He’s just happy to see Folsom accelerating once again. Thank you, Huckleberry. Your “never quit” attitude kept Folsom rolling through the lean times. AYE!

Now if YHC could just grow a beard…….

L8R SK8RS,

Slaw

WHERE 2 OR MORE GATHER IN THE GLOOM THERE WILL BE PAIN!!.   A LITTLE LIGHT DRIZZLE AND WET GROUND, 2 SHOWED WITH ME TO GET A LITTLE BIT OF BLOOD PUMPING IN THE A.M. WITH A LITTLE DAVID GOGGINS INSPIRATION WE PUT SOME HATE ON THIS MF’ER AND GOT AFTER IT.

Warm up.
Gravel pickers
Don Quixote’s
Hillbillies
Left over right and reverse.

THE PLAN IS TO MOSEY TO DIFFERENT LOCATIONS WITH SHELTER AND PEFORM 5 MINUTES OF ONE EXERCISE AT A TIME. WE VISITED THE 2 BANKS AND THE FRONT OF THE ELEMENTARY SCHOOL.

NOONE COMPLAIMED, WE JUST GOT AFTER  IT.
EXERCISES WERE AS FOLLOWED.

Merkins
Flutter kicks
LBC
Plank , high, low and side planks
Squats
WW1
SSH

ANNOUCEMENTS :

CHRISTMAS TOWN 5K, CHRISTMAS PARTY DEC 3RD, COLLECTING FOODS, LOOK AT SLACK OR ASK ANOTHER PAX FOR ANY QUESTIONS.

PRAYER REQUEST.

ALL PAX AND FAMILIES, MY DAD COULD USE YOUR PRAYERS, PLEASE JOIN THE PRAYER REQUEST CHANNEL ON SLACK AND SHARE REQUEST ALONG WITH ANY PRAISES!

BLUEPRINT –

GOOD TO MEET YOU SIR AND KEEP ROCKING BROTHER.

FREON –

THANK YOU AGAIN BROTHER FOR LETTING ME LEAD. YOUR EXAMPLE IS ALWAYS PUSHING ME TO WORK HARDER.