Mayor spent last Wednesday morning talking about Def Leppard sandbagging his pace. Fast forward a week and Mr. “I Run Mid-10s” himself is out here going low 9s for 4 miles. Ladies and gentlemen, I don’t know if it’s the shorty shorts, the tank top looking like a sports bra, or simply hard work, but Mayor is a runner! Thanks again for helping me push a little harder!

It was nice to see Mini Blind out there again today. He says he was running about 3 miles on his own before coming to Prison Break and has now done 4 miles both times I’ve seen him. It’s proof that running with others will motivate you to do more!

Sister Act was late while Dr. Seuss and Tippmann left early, but I guess we’ll give them credit.

In other news, bring a few extra bucks with you to the JJ5k. Rumor has it, there is a picture floating around of a certain PAX in a compromising position that we may be able to obtain for an ‘extra donation’ to the JJ5k. I won’t say who this PAX is, but it sounds a lot like Mister Pact.

Announcements: JJ5k on 9/24, Convergence at BullDog on 10/15, IPC at Folsom on Thursday, Amoeba Ruck 10/8, Roadside cleanup TBA

Prayer requests: Striper’s brother and his knee, Huck, Sarlacc’s daughter, Mayor’s family, Lincolnton Middle School family. Pall Bearer took us out.

• Montross

YHC wasn’t showing up to hear excuses of “I can’t run X without stopping. My hip hurts. My arm is sore. My Vee is sandy.” Please. Oh shut the hell up. You’re here aren’t you? Put forth some effort for a change. Suck it up buttercup.

Nice crowd too. Better than the man with perfect hair from across the river got. I think. Midoriyama math says I had more PAX in attendance. The REAL Manly Men Gaston County morning workout AO is FOLSOM. All bad asses. All the time. Beards and trucks not required. Wanna fight about it? Don’t cherry pick your AO and then cry about what exercises get called when a Folsom guy Q shows up.

Enough with the bull. Time for the horns.

Start off with SSH in cadence of course. YHC demonstrated proper form. Full arm extension overhead claps with hip slap on thighs. Legs spread wider than a ho in Olongapo. Mostly everyone did proper reps .

Indian Run. Kudos to Stogie, Beetle Bailey & Ozark for being my object lessons this morning. Run to the stop sign by the prison. Non-stop. Whole way and back. Everyone does a burpee or more each time we caught the group. Took less time than anticipated. Batflippers.

Back at the tennis courts. 6 LBCS. Then crab walk to next spot between each court. 7 LBCS. Crab walk. 8 LBCS. Continue pattern to end of courts. Touch fence. Run back to start and plank for the six. It was YHC. FWIW, I suck at crab walk.

Next round, 6 Merkins. Then bear crawl to next spot between the courts. 7 Merkins. BTW, I suck at bear crawl too.

Mosey back to flag. Couple rounds of LBCS, Oblique crunches, both legs. More LBCS. Flutters. All 50 reps in cadence. Pledge. Hillbillies till time ran out.

Prayer requests: Striper’s brother. MW friend’s marriage. Sarlacc daughter. Achy Breaky uncle. SA’s daughter. Bedpan’s family’s baby. Huck. Turtleman.

Announcements: JJ5K Saturday. Extinction run. Amoeba ruck. CSAUP. Christmastown 5K. Speed for Need.
Need runners to fill Palmetto 200. Sign up. If you can do a bootcamp workout, you can run three 5K with a 10 hour break between them. No excuses. If YHC 62 year old ass can do it, what’s your excuse?

Good to see the old Folsom stomping grounds again, thanks to Balljoint for allowing me to Q.

Big crowd this morning for boot camp, a few runners too.   0730 hits.  Start with mission of F3,  to plant grow and serve small workout groups for men, for the invigoration male community leadership.  Disclaimer.  Warm up SSH, IW, arm circles, gravel pickers, stretches.

Lap around parking lot.

YHC set up 9 stations, divided in to exercise of 30, 20, and 10 reps.  30 reps were thrusters with block, smurf jack, floor swipers with a block.  20 reps HR merkins, bonnie blairs, blockies.  10 reps were big boy sit ups, burpee, goblet squats.  Two laps around parking lot.

One full round was 180 reps.  Most got in two rounds. Good work.  Mosey back to the flag, but take a different route than we left by.

Pledge.  Taking a different route was symbolic in that at the end of every day we need to return in a way that is different than how we started.  Going out each day with humility and a desire to influence those we encounter in a positive way resulting in growth for us all.

Oscar also had a word regarding Matthew 25 and the parable of ten virgins.  Five were foolish and five were wise.  We have opportunity every day to be a light in the darkness, be one of the wise.  No man left behind means that we have a duty to help lead those spiritually who are in need.  Thanks Oscar

Announcements: JJ5k, 2nd F lunch, ameba ruck, covergence

Pray requests: Pink Floyd dad, Gilligan co worker who passed away family and friends, friend of Fall Out just diagnosed with cancer – 25 year old girl with young child, family with mom diagnosed with cancer, father has already passed – 15 year old daughter, those impacted by storms, thanks for those who volunteer and make an impact

Heavy hearts

YHC took us out

Always an honor

Tiger

A handful showed for EC, mostly runners.  0730, let’s go.  Begin with the mission of F3, to plant grow and serve small workout groups for men, for the invigoration male community leadership.  Pledge.  Warm up of SSH, IW, arm cirlces, burpees, gravel pickers, and some stretches.  SA found a set key, anyone lose theirs?

Head down to the pavilion with no cover.  Find a picnic table.  Step ups, derkins and dips.  Start with 20 each leg, 15 derkins, 10 dips.  Run to flag and back after completed.  Increase all by 5, another round.  Increase by 5 again for 30, 25, and 20.  One more round but decrease by 5.   That gives 100 step ups, 80 derkins, 60 dips.

Head to the tennis courts.  Figure 8s.  Bear crawl base line of two courts, up sideline to net, across at net of two courts, up side line to back line, across two courts, down sideline, across nets again, down sideline back to start.  At each corner (turn) 5 burpees.  40 burpees total.  One more round with lunge walk and diamond merkins.

Good work men.

Fellowship mosey outside of courts.  Do hard things.  Tough workout to this point, but YHC calls for a sprint to the flag.  Tough thing to do  when you r tired and not expecting it.

Enough time for a little mary.

Time

YHC told story of Carlos Hathcock, highly regarded Marine sniper from Vietnam era.  Perhaps the most highly regarded Marine sniper.  But early in his first deployment, he had a tough time including a night when he didn’t think he could he go on.  He devised a plan to dig a hole deep enough to insert his leg.  He was then going to drop a hand grenade in the whole to maim his leg so he wouldn’t have to home.  He began digging the whole at dusk.  Worked through the night.  Once the hole was deep enough, the sun began to rise.  He realized that he had made it through the night, and had the realization that maybe he did have what it takes to keep pushin.  Whether you think you can or think you can’t, you’re right.

Announcements:  JJ5k 9/24, amoeba ruck 10/08, covergence 10/15, 2nd F lunch this month.

Prayer requests: Huck, Turtleman, parise for Tooth Fairy daughter, Tesla family

YHC took us out

Always an honor

Tiger

9 HIMs showed up to put work in.

We gathered and discussed self-discipline in physical and spiritual walks of life.

Prayer Requests:

Huck

Turtle Man

Sarlacc’s daughter

Slaw’s daughter

Striper’s Brother

Wirenut’s family

YHC rolled up to the club after just a few hours after a long trip to Raleigh to see the Pack roll the Red Raiders. Luckily, I paid my dues and was allowed in. It’s for Members Only, you know. This is what happened…

Tesla and I ruck walked down the street and back. The others who started before us were out doing their thing and we coalesced at the end.

Prayer requests – Huck, Turtleman, Tooth Fairy’s daughter went home!, Living Hope Church now meeting at DSBG

Announcements – JJ5k 9/24, 2nd F lunch 9/28 @ Me Viet Kitchen, Amoeba Ruck 10/8 from near downtown Gastonia, Convergence 10/15 @ Bulldog, Christmas Party 12/3 @ Lewis Farm

Thanks to Flintstone for the reminder yesterday about my Q this am, otherwise would not have been prepared. We started AT 0530 with Disclaimer, Pledge, and Warm Up. Flintstone requested a 5 burpee penalty during WU-had to be there to know why,  then we moseyed to turd shack to knock out the mandatory hip slappers despite the lack of enthusiasm. It made me sad to hear the lack of passion for such a magnificent exercise. I got over it quickly then we moseyed over to the picnic tables for step ups and Derkins. We did a bunch and I counted so that the mumble chatter was not affected. Maybelline and Cinderella counted on the sets of Derkins then we moved over to the parking lot for the main event (sort of). Island Suicides: start at far end of lot, mosey to an island for a burpee then back to start. Mosey to next island and stop and each island for burpee. Every time (coming and going) do this and do a squat (coming and going) at each light. We made it to about 7 or 8 islands then called it. Next time will do more reps of exercises (not just 1). We still had time so we did 11’s with BigBoys and Jump Lunges-Watts Up had done a bit of gravel spreading (2 tons) over the weekend and wanted to avoid upper body stuff. Bet you will feel those jump lunges tomorrow…think I’m already feeling them now. At this point, I was in the mood to cause some complaining so we started doing SSH and went to 50 IC. I don’t think anyone stopped as far as I could tell. We moseyed back to start with a squat at each light post on the way home. At some point we talked about EHing and what that means. You might think that was for the newish Amazon to hear, but I was really talking to ALL OF US (MYSELF INCLUDED). Actually, Flintstone did not need to hear this, but the rest of us, we all needed it. Flintstone might be the headlockingest mofo around, at least when it comes to Kotters. Give him an attaboy next time you see him Sargento. I know he’s making you proud.

We got back right at 0615 for COT and got outta there.

thanks guys-Whoopee

Roscoe and Stroganoff ran, I showed up for the COT and think Shortsale did too.

It was going to be a wild ride at TRB as YHC realized some big dogs and a kotter posted. All platitudes aside, we had work to do!

After a the requisite warm up, it was off to Tha Thang.

Mosey to the bottom of the back lot for a 4 corner escalator.

Corner 1 – 5 burpees, karaoke to corner 2

Corner 2 – 5 burpees, 10 diamond merkins, bear crawl to corner 3

Corner 3 – 5 burpees, 10 diamonds, 20 Bobby Hurley’s, karaoke to corner 4

Corner 4 – 5 burpees, 10 diamonds, 20 BH’s, and 40 reverse crunches, BC to corner 1

After a 10 count, bear crawl back to corner 4 and start the escalator down

Mosey to the top of the lot for a group suicide. It went something like this: sprint to the second parking spot on the left, touch the ground, sprint back to the start, begin squats until the 6 shows up and performs 10 squats. Sprint to the 4th parking spot, touch the ground, sprint back for squats until the 6 shows up for 10. Keep suiciding every other parking spot until the parking lot ends.

Mosey the long way to the track, stopping at the steps for some “Dirt”y calf raises (we miss you, Tiger… er Dirt). Once the pax made it to the track, it was time for a Bataan Death March with the HIM at the back getting some merkins in before sprinting to the front. Two revolutions around the track, a little mosey to the start for some Mary, and time was called.

We did some announcements and prayer requests, and YHC took us out.

It was an honor to lead -Orangeman