Four runners and two for the ruck. Q Source followed on consistency.  Really good topic and discussion.

Announcements: 2nd F lunch. Amoeba food ruck 10/08, co-vergence 10/15, Christmas Party 12/03

Prayer requests:  Tesla and family, Bubba Sparxx potential job change, Living Hope church launch

YHC took us out

Always an honor

Tiger

Grab your four-man team, and a ruck sack.  Empty your steel, rocks and foam blocks out of your sack.   Fill your sack with canned goods to donate to the Dallas Christian Ministry and lets explore Gastonia!

Saturday 10/8/22 @ 0900.   Launch Point: First ARP Church (317 S. Chester St.)   Four-man teams will navigate their way to six checkpoints before pulling into the finish at Pita Wheel (110 S. York St.)

At the start you will receive a team packet containing addresses of the checkpoints and a picture of the “thing” you need to find when you get there.  With your team phone take a team selfie with the “thing” and text it back to YHC.  Now move on to the next until you hit all six.  Each checkpoint will include a few reps of one of your favorite F3 exercises,

Once you find all six checkpoints get your team back to Pita Wheel to the finish line for your weigh-in.

The team carrying the most weight will be rewarded!

FACTS:

Estimated mileage ~ 8 miles by road.   (If you are creative, it should/ could be less.)

Estimated time ~ 2.25 hours.   Back in time for lunch and a beer.

PACKING LIST:

Rucksack – This does not have to be an official GoRuck rucksack.  Grab any backpack and fill it with canned goods for the Dallas Christian Ministry.  Don’t have a backpack?  Still no excuse.  YHC has three loaners if you need one!

Hit YHC up with questions.

BOS

Seemed a show was in town, as I was approaching the chatter you could feel the intensity increasing.  A lot of HIM’s, glad I’m not running the show today.  Why; the Q would need to be strong, vibrant, maybe even in shape.  Possibly one that posts frequently.  And certainly not one who spent all last week sick.  I secretly excreted internal merlot realizing that I am the one stepping in the middle.  No worries, it’s like riding a bike, right?  We’ll see…….I call out 2 min’s til gametime, Nantan let’s me know it’s more like 30 seconds.  Off to a great start………………….

Disclaimer:

Pledge:

Warm Up:  SSH – 15 IC, Squats – 10 IC, LBC – 10 IC

Mosey to the first picnic shelter

Arrived, still alive.  Round of Lindsey’s or Forties.  30 dickens (oh man, did I really just say that?), I mean derkins.  Sort of putting the pedal to the floor on all that F3 guy loneliness thing.  At that point I had to chase half the group down as they were looking for Whoopee  begging him back for a repeat Q.  Okay guys, I meant Derkins.  Quickly forgiven, 30 Derkins and 10 dips.  Finished, mosey to the road and back.  Rinse and repeat increasing/decreasing by 5.

25 derkins / 15 dips:  Zombie walk to the road

20 derkins / 20 dips:  Bear walk (really?), bear crawl to the road and back.  Full disclosure, I was probably the only one who could not make it.  Finished by bear walking.

Modify:  10 derkins / 30 dips

Mosey to the Concession area:  It’s here I realized that I had nothing written down on the weinke that I did not even have!

Mosey back to the parking lot.   Mosey back to the concession stands.  I felt really bad for dissing the concessions, so we did a round modified Mary’s using imaginary coupons.

On your six, first exercise is Homer/Marge.  Wait, add stirrups to the lineup, we now have modified homer/marge, open crotch/feet in stirrups beginning position holding your six inches (um…….feet above ground).  I’m confused how I kept everybody with me as I reflect back.  So many, (10 I think) in cadence.  10 Big Boys oyo.

8 homer/marge open crotch/feet in stirrups in cadence  beginning position holding your six inches (um…….feet above ground) – 20 LBC’s oyo

8 homer/marge open crotch/feet in stirrups in cadence beginning position holding your six inches (um…….feet above ground) – 20 American Hammer’s oyo

Mosey to the parking lot.  Okay men, count off 1.2.1.2.  Good, okay 1, 2, 3…..wait wait.  Start again, 1,2,1,3…….what?  Flintstone corrected our ignorance, somehow we got to a 1 team and 2 team.  Even with 12 of us I think there were more 1’s than 2’s.  Anyway, group 1 hold a merkin plank, group 2 run around the island.  Swap and repeat.

Round 2, Group 1 holds an Al Gore and group 2 runs around the island.  Swap and repeat.

Round 3, Group 1 holds their 6 inches (um, feet above the ground) and group 2 runs, you get the routine.

Round 4, Group 1 holds a downward stirrup feet spread squat while levitating their butteth in the air, basically crab plank, group 2 runs and so forth and so on.

Nantan sounds off the 10 minute alarm…….

At the bottom of Martha’s parking lot we start a mosey back and forth for space ultimately culminating in at least four to five mosey and sprints at called distances.

Time nearing, one round of dora, partner 1 back to homer/marge and partner 2 runs, Rinse and Repeat one time.

I’ll meet you back at Martha’s.

Time for one round of LBC’s (I think)

Time

Announcements

October 8 – Amoeba Ruck

2nd F lunch – This Wednesday – Me Viet Kitchen (corner of Cox and Franklin, behind the Walgreens)

Adopt a Highway Cleanup this coming Saturday at Gashouse

Gashouse will be hosting a past Nantan parade of Q’s.  First up is Freight

10/15 convergence

Defib with Q next week at the Sandlot

Kudos to site Q’s using innovation and creativity.  Only successful or will work if men post

Prayers and Concerns

Family

Roscoe’s Neighbor – Loss of Husband

Wisdom/Knowledge and Insight for those struggling or going through tough times

It was quite intimidating walking up to the group today.  Though I’ve stayed active my posts are way down.  Same excuses, and it feels great to stay in bed.  Like Flintstone says, sleep is overrated.  Every time I post I would agree.  Today was special because my focus and concern was to be a HIM for those who came out to support me.  It was an overwhelming amount of appreciation I felt for this group of HIM’s.  Thank you for posting and the opportunity to Q.

Honored to lead, even if it was from behind.

Linus

Warm Up:

In this exact order, exactly –
Grass Pickers, Plank Jacks, Merkins, Squats, LBCs – 10 each

Beast Position:
– Left hand to Right knee x 10
– Raise Left arm & Right knee x 10 (like superman)
– Flap Jack
– Sundial Merkins x 10
– Curls 10

Squat Knee backs w/ Kettlebell 10
Monkey Humpers 20
Plank – KB Pulls x 10
Side Plank 30 seconds SWITCH
Calf Raises

Squat Curl Press 20
Lawnmowers 10 per
Curls 10

Crunchy Frogs 10
American Hammers 15
Peter Parker 10

Zombie Walk
Big Boys 10
Dips
Calf Raises
Curls

That’s a wrap!

3 ran 5 miles. For 1 it was routine. For 2 it was first or second time in many weeks. Overall was great, especially when Roscoe showed with his shirt on backwards. Defib showed for Q Source and we learned about Consistency.

While some of us live normal lives, others are travelling the United States living it up. Welcome back Hermie. We couldn’t wait to hear about his experience at Burning Man 2022. But lets get to work first. We split the group and Whoopee takes Clavin and Amazon on a brisk jog to the park. And Stroganoff did a 10k solo marathon. We are going to stay here and bang some coupons to Chevelle.

Set 1: In circuit formation we alternated Burpees, flys, over head press, squat kettle and weighted Moroccan nightclubs. Moseyed around the parking lot. Late to the party comes Tax Break, better late than never👊. Repeat set 1

Set 2: We riffle carried our coupons to the trail. Stopped at the bridge and did single leg glute bridge, assisted pistol squats and side lunges. :Let riffle carry our coupons to the picnic table at the back of the parking lot. There we did laying donkey kicks and step ups. Return to the Eagle circle.

Set 3: In circuit formation we did shadow boxing, curls, merkins, jump ropes, triceps extensions and crunches and more curls. Moseyed around the parking lot. Repeat one more time.

We back with the others and share announcements. We asked Hermie what Burning Man was like. He said it was kinda of like a hippie fest with a focus on art with responsible people, some of which choose to go topless and more. There were about 85K people there. Apparently it is everything you read about. 

Good work men!

Great weather this am at the GasHouse. Strog was getting some warmup moseying in when I got there, and there were a few PainLabbers stretching. TimeFrame rolls in a few minutes later sporting a new pickup truck……next thing you know he’s gonna be growing a beard. There goes the neighborhood. I’ll get to the 5 dollars in a minute.

WU at 0700 with a few options for our bootcamp while the PainLabbers started doing their thing. While moseying to the track in preparation for either IPC week 3 vs something else, Clavin let us know today is his 28th wedding anniversary so I make the executive decision to go with something else other than IPC (full disclosure, no one including myself was disappointed in this decision). The number of the day was just declared 28. We get to the track for some anniversary work. Mosey a lap and every half lap add an exercise with 28 reps so the list grows as we do more laps. Each of us gets to pick 2 exercises. We did Merkins, American Hammers, Squats, Flutter Kicks, SSH, and Hillbillys. Part of the time we moseyed with Stroganoff but he was doing his own thing alongside of us. Next was a quick trip to the wall for a few sets of hip slappers to reach a total of 28. After that we moseyed to the parking lot in front of Grier and got some fun stuff over with. Long jump burpees: 5 long jumps, 3 burpees, repeat across the lot. Mosey back to beginning for 5 lunges, 3 lunge jumps/Bonnie Blairs (extra credit for putting arms up in the air) across the lot then mosey back to beginning. Final round was bear crawl 5 right hand steps then 3 big boys. Along the way we edumacated Amazon on F3 things including the core principles and brief history of GasHouse including how we got our names. We moseyed back to start for some Mary then the COT.

Back to the 5 dollars….In my 52 years I have had more than a few times I think God has tapped me on the shoulder or smacked me on the back of the head to get my attention and this am may have been one of those times. Earlier this week I was correctly accused of pulling a Bluto-a pointless rant about something possibly important but the point is missed by the actual mindless rant. All you young men, I mean boys, who have never seen Animal House will need to Google “Animal House, Bluto speech” and hear about how the Germans bombed Pearl Harbor and you will understand. This morning I got home and was doing some of my smelly F3 clothes laundry. I noticed part of a $5 bill on the ground when I took some other clothes out of the dryer and thought my daughter had left some cash in her pocket, it got washed, and bye bye $5. I put the portion of the bill in my pocket thinking of how I was going to explain to her how hard I work for the money she gets to spend and that she needed to be more careful in the future about emptying her pockets…..blah blah blah INSERT BLUTO SPEECH HERE. It did not even enter my mind that it could have been me. First of all, I ALWAYS empty my pockets before putting my clothes in the dirty laundry. Secondly, I never have any cash because I spend it all on her and other family stuff. Last night we went to a football game, I gave her my cash for her to get in, and I knew had no cash this am. I was already planning to stop at the bank on the way to breakfast this am if we went. And third, I had not seen a $5 bill in a long time. In fact, the last time I saw a $5 bill was…………at F3 this am when Tube gave me $5 for the $$ we gave Freight last week for a fundraiser for Gaston Christian Ministries….Dang, the back of my head was starting to hurt. I found my shorts from this am and there was about 30% of the $5 bill that I got from Tube earlier this am. I was reminded about my own Bluto speech earlier this month when I was criticizing someone else and kept thinking about the scripture (had to look it up this am) from Matthew about seeing the “speck that is in your brother’s eye, but do not notice the log that is in your own eye.” I guess I need to be more mindful to stay in my lane and take care of myself. Message heard, let’s just hope I can remember it.

Thanks for coming out this am. Happy Anniversary to Clavin and his M. 28 years may seem like a long time to some of you, but trust me, it’s not long enough. Not even close.

Whoopee

Yup, this is how it goes.

We had 13 post on a cooler yet humid morning in downtown Cramerton at the Goat.

Warm up: SSH, Morrocan night clubs, toy soldiers, hillbilly walkers

Mosey to riverside park, 11’s across parking lot, alternating squats and flutter kicks. Pax rattled off the five core principles of an F3 workout while we all sucked some wind. Bubba Sparx recited the mission.

Mosey to basketball court, used the adjacent parking lot complete a Captain Thor followed by a round of modified mary, pax complete an exercise amrap while one at a time bear crawl around outside of the circle.

Returned to flag for the pledge and COT.

Announcements: JJ5K Sat, Transvergence at WA Bess 10/15 0700, Amoeba ruck 0900 10/8 start location TBD four man teams with food weighted ruck sacks, 12/3 Christmas party, 9/28 2nd F lunch at mi viet in gastonia, happy hour at primal this week

Prayer Requests: Tesla family, EZ Rider’s son, Buckshot’s M and family, praise Fall Out’s cousin, family healing and gratitude for fellowship