Last week, I stumbled upon Huck’s VQ from May 17, 2016. As I read through it, I decided to call the workout exactly as it was written in honor of my good friend who has been struggling recently. Love ya Huck!!!!

There were 10 at Huck’s VQ. We had 12 today. Medicine Woman is the only man who was present at both workouts. Was it was easier last time because it was before he jacked up his leg?

Warmorama

SSH x 15 ic / Floyd Mayweathers x 10 ic, switch/repeat / Allen Tates (monkey humpers) x 15 ic

Pledge (we got this at the end)

short mosey. stopped and found rosalita 15 times ic

continue the mosey to the lower parking lot.

4 corner escalators. spot one: merkins x 10 / sprint to spot two: squat jumps x 15 + merkins x 10 / bear crawl to spot three: mountain climbers x 20 + squat jumps x 15 + merkins x 10 / sprint to spot four: lbc x 25 + mountain climbers x 20 + squat jumps x 15 + merkins x 10 / bear crawl back to start

mosey a little

Peter parkers x 10 ic

mosey some more

arrived to the tennis courts to partake in 11’s starting with 1 burpee and 10 imperial walkers. went up and down the tennis courts.

afterwards we circled up for more fun

5 double merkin burpees, hillbillys x 10 ic, 5 double merkin burpees, monkey humpers x 10 ic, ring of fire with 5 merkins and 10 lbc, calf raises x 10 ic, don quixotes x 10 ic, 5 double merkin burpees.

mosey back to the parking lot to finish up with another ring of fire with 5 merkins and 5 additional double merkin burpees.

Prayer requests: Huck and his family, Striper’s brother, My mom, Achey’s uncle, Westside’s wife – all nurses, MW – friend going through marriage issues. Bedpan’s family

I consider Huck one of my best friends and I have F3 to thank for that. He isn’t the only one though – I consider all of you my friends and know Ibhave hundreds of men around Gaston County and beyond who have my back! It is such a great network of men who push and support each other. I appreciate all of you who came out this morning. This workout holds up pretty well after 6 years! I look forward to the day Huck has the Q and delivers this beatdown himself!

The original backblast is HERE

– Phillipians 4:13

Montross

Clock struck 7:00 a.m.. Sargento led us down to the Bunker, but refused to go down into the Bunker, so I took the Bunker crew down the steps for a warmup.

First things first, get the Pandora Metallica station going.

Warmup

15 SSH IC

10 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

5 Burpees

Next up route 66.  Lunges and Bear crawls going one way and Merkins and Lunges on the way back.

Next up 2 rounds of following work outs

1 min Wall Sit

10 Hip Slappers

10 Hook ups

30 Shoulder Taps

1 min Wall Sit

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes.

CDD

Monkey Humpers

Merkins

Mtn Climbers

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes.

Hill Billy Walkers

Squats

Lunges

Imperial Walkers

5 merkins

Fellowship mosey to end of parking lot and back.

With time running low we put in some core work.

25 of each of following core exercises

LBC

High Flutters

Low Flutters

High Scissors

Low Scissors

American Hammers

Heals to Heavens

Plank Jack

WWI

Time almost up we fellowship moseyed back to The Yank.

Sargento took us out with COT.

Total of 3 miles around Martha Rivers area including the following suggestions:

SSH

LBC’s

Flutter’s

Merkin’s

Nurr

11’s that turned into 7’s

Declining merkins

NO BURPEES but it is you against you

You should have been there

Announcements

Many prayer request

EZ out!!!

SA is under the weather this morning so he asked me if I would paddle his Canoe for him at DT. I actually arrived 10 mins early! Was a small but pretty good crowd…it was basicly all Folsom guys and EZ Rider, who actually meet all the Folsom requirements other than that silly little egg looking thing he drives (Come on Stroganoff!)

Warmup–SSH, some stretches etc…

Mosey to the Alliance Bank Wall. Wall marches, overhead presses, Australian mountain climbers, monkey humpers.

Mosey to McQuiters wall for Lindsay 30-10, 25-15, 20-20, 15-25, 10-30…dips and dirkins between each set do 20 step ups.

Mosey to Safelite Autoglass parking lot for Modified Triple nickel. 10 imperial walker squats, then run downhill to the pull up bar…10 pull ups…do this 5 times, if you get done pick up the six.

Mosey to parking deck (Achy Breaky said he had never been Downtown so i wanted to show him around). Bear Crawl the ramps, then a burpee, Keroke/nur/sprint the straights ..all the way to the top.

Mosey back to start…time!

Announcements:
Aug 10 Blood Drive in Belmont…see Slack for details
Aug 20 Dad/2.0 workout at the Yank
Sept 17 Kate Skate
Sept 24 JJ5K

Prayers:
Huck
Turtle Man
Big Pappy Family
Ez Rider Family
GearWrenchs Customer
Goudelock Family
Achy Breaky Uncle

Everybody got in a pretty good workout I think. Not as douche as SA would have done it but i did what I could.

SYITG

Ball Joint

11 men at Folsom this morning.  All the F3 core exercises were performed.  It was terrible!!!

Announcements

Nameorama

Prayer Request

SA

17 HIM’s showed came out to put in some work in the gloom at Folsom.

We started out with a disclaimer, in which I very clearly stated that I was in no way a professional……

Did some warm-up and then went for an aimless mosey up to the tennis courts and then back down towards the lot, only to realize we had more PAX than coupons so the mosey got a little longer when we doubled back for cinder blocks.

Broke up into groups of 3 or 4 and did 4 sets of literally whatever at times because groups of 4 had 1 block, 1 kettlebell

There was some well-deserved mumble chatter. This didn’t improve when we took a break from the random series of kettle bell swings, curls presses, burpees, planks, squats, to go over to the shelter for 200 dips… and bats flying overhead.

At this point I tagged out, my workout simply wasn’t well planned enough for that many guys.  Balljoint called for 11’s which took us out. Thankfully the PAX saw to returning the coupons for future use and we took it out with COT, Pledge, Announcements, Sarlacc prayed us out

Announcements

Prayer Requests