Fitness, Fellowship, Faith
A group of batflipping, ranger panty wearing, skillet winning pax, and an old geezer showed up to run at The Sword.
I almost forgot to include Wirenut (who only walked from his truck parked close by) in my COT. LOL! Rigging the skillet vote for Dr. Seuss to reclaim the title.
Announcements
Same as other BB for details
Prayer requests
Same as other BB for details
Wichita new job.
Various family members.
Huck, Whoopie, Turtleman
little muggy outside this am but 5 HIM gathered at the Down-Lo this morning to sweat it out. This was my 200th post so I got Stogie to pass the Q on to me a couple weeks back so naturally 200 was the goal to work towards the first couple exercises.
Warmup
20 Moroccan Night clubs IC
10 Gravel Pickers IC
20 Side straddle hops
10 Burpees
5 burpees for the train
Mosey to big parking lot across from ball field
We’re gonna do some Route 66. Do Route 66 LBC’s crab walking between spots, at the end Route 66 back CDD’s with bear crawling between, one more time back Route 66 Big Boys but at the very end we’ll grab 2 burpees to polish off 200 count in this parking lot.
Now we’ll Mosey to the Church Parking lot and partner up for some Dora but all exercises will be a 200 count
200 Merkins
200 Squats
200 Flutters
200 American hammers
Mosey to skate park
11’s
Start at one side on top of the ramp shoulder taps on one side, Nolan Ryan’s on the other. When crossing the skate park bear crawl down the ramp backwards and across the bowl and up the other side. Stay down the whole time. We ended up dropping the bear crawl in between for time to get the reps in
Announcements
Green river tubing trip 30th?
F3 dads Gashouse July 20
Prayer requests
Turtleman
Danielle’s grandma (bedpans wife)
Huck
Stripers Brother
My friend Jon (stroke)
Hacksaws Mom (stroke)
Stogies friend Nan
All PAX traveling
With much fanfare and jubilation a pride of daring men decided to challenge themselves to the premier PT test at the Gashouse this week.
At 0657, Eighteen PAX were assembled with tense trepidation, likely feeling the urge to urinate on themselves due to the increase nervous system activity. Sargento, the Nantan, and planner of this particular PT test arrived just in time to get everything in order with the “supplies” for the PT Test. But wait, he was empty handed! We had to scramble for pens and paper so we could construct an impromptu spreadsheet with which to document the accurate times of the PAX on this challenge.
Fortunately, Purple Haze had his 2.0’s Star Wars holographic Darth Vader notebook and Whoopee and Bubba Sparxx supplied the pens. We were in business. YHC moseyed to the center of the ring to start the workout with the warm up, but first, Sargento was going to cover “Preparedness” from the Q-Source. Just kidding. With no FNG’s, the warmup was mosey to the track at Grier Middle School. During this mosey the decision was made that all future Nantan’s need an Executive Assistant/XO to take care of the little details that make all the leadership difference.
The workout was described to the PAX as follows:
Run a lap
100 Merkins, 100 Squats, 100 LBC’s, and 100 SSH’s.
Run a lap
75 Merkins, 75 Squats, 75 LBC’s, and 75 SSH’s
Run a lap
50 Merkins, 50 Squats, 50 LBC’s, and 50 SSH’s
Run a lap
25 Merkins, 25 Squats, 25 LBC’s, and 25 SSH’s
Run four laps to finish.
Fortunately we have the spreadsheet from Short Sale for the first three PT Tests from 7-19-20, 11-14-20, and 4-24-21. The fast times seem to be in November when it is cool. Let’s see who can push themselves on this particular day.
OOMPA LOOMPA, Whoopee, and YHC all timed the PAX and did a few exercises but mainly talked, listened to music, encouraged the PAX and told them to make a hole for the lady that was walking the track during our test. She was good natured about it until she saw some shirts some off and then she seemed really excited about it. No, not really.
Defib was first out of the gate after the lap and first round of exercices. This is to be expected since Father Time, when asked the question, “do you know Defib?”, answered, “Who the heck is that?”
Some of the PAX were struggling with the merkins. 100 out of the gate is a lot when you may not have been posting to boot camps or doing them OYO. You can’t fake muscle endurance, you either have it or you don’t, so some PAX were almost immediately humbled, lying there like sad sacks of bat scat.
Proctoring ain’t easy. There was a lack of “form police candor” on this day that one has come to expect form the likes of Sister Act. To be honest, YHC didn’t pay much attention except happening to catch a glimpse of Uncle Ted’s pushup form that looked like Headbanger’s Ball holding a plank. Not a lot of break in those elbows but the neck was getting wrung out like a rubber chicken in a mosh pit.
In any event, I think the timers/proctors all had a great time watching and shooting the breeze while the PAX were pushing the rock. When it was all said and done, a few voluntary DQ’d themselves. Defib was leading until the final two laps where it looked like he may Ralph on the track. Turns out he had a little congestion that was making it difficult to push air through.
Brutus had a kick at the end of the test that looked like a WOJO sprint.
Doodles and Scribbles were there (F3 Dads was last week) and it was good to see. Freight was steady and disciplined on form from what I could tell. Pockets was doing good form and of course Volt never cheats a rep. Hermie did a great job pushing the rock until the end. There were a few new guys hitting the test today like Maybelline and Captain Steubing. Tiger was his usual rock pushing self and Broke ensured that the exercises would be done in order since he designed the original PT Test.
When it was all said and done, Tesla is our champion today with a time of 34:07. Congratulations to Uncle Ted!
We moseyed back to the Schiele for COT with a quick word about being an “eminently qualified” human. “How can you best strive to become an Eminently Qualified Human? How will you hold yourself to the highest possible standard in life? How do you become a better father, mother, husband, wife, son, daughter, public servant, role model, and leader? The answer: Unmitigated Daily Discipline in all things.”
After the workout, some PAX beautified the city streets on our F3 Adopt a Highway stretch on Garrison near Lineberger Park. . If you are curious, the F3 Gastonia sign is on the east bound side of Garrison just by the parking area at Garrison and Fern Forest Drive. The sign itself is underwhelming so you may have to slow way down to see it. That was a lot of fun so next time we need more PAX to help. Many hands make light work.
Lots of prayer requests from the PAX on this morning…
Purple Haze M and SIL
Tesla M
Brokes M
Defib’s buddy who has terminal cancer
Les Nessman
PRAISE! Sargento’s latest biopsy is clear and their church plant has a home for six months at DSBG!
Keep challenging yourself. A PT test is a good exercise to see how you perform on a given day. For runners, they will struggle with the stamina it takes to do reps of upper body. For weightlifter types, the running may be the Achilles heal. It takes a balance and consistent effort at a variety of exercises to get truly fit to lower your time in test such as this. The Nantan has proclaimed that we will do two more PT Tests this year and Whoopee proclaimed that once he is fully healed from the effects of Luigi he will do the PT test at the Coconut Horse every Sunday.
Thanks to our timekeepers Oompa and Whoopee for doing a great job documenting the times. The Weasel Shaker has updated the spreadsheet.
Roscoe
Site Q Dirt asked for a sub for the day and YHC was happy to oblige. Upon arrival, the Site Q was there! Ha!!!
This is what happened…
Disclaimer, Pledge of Allegiance
The warmup was Don Quixote’s. That’s it. Mosey down toward the center of Martha’s House. Along the way YHC asked if anyone liked to run. Only a couple said they did but that’s ok, the call was to sprint the remaining 1/4 mile or so the the predetermined location for the Thang.
The Deck of Death – YHC hadn’t pulled this routine out at Labyrinth in quite a while so why not? It was determined that we’d do the one exercise per suit thing and the PAX was asked what each one should be.
Diamonds – LBCs
Hearts – Goofballs (Of course)
Clubs – Merkins
Spade – Lunges (counting right side only)
As always, the Deck provided a great opportunity for mumblechatter and banter! It never disappoints. AYE!!
Announcements: Convergence 7/16, 2nd F lunch 7/20, Tubing 7/30
Prayer Requests: EZ Rider’s family, Turtleman, YHC’s friend Della battling cancer, Murtaugh’s friend Charlie Blake with pancreatic cancer, Mabeline’s coworker with cancer
Some fine HIM posted at Crossroads to better themselves better physically and through the Q Source topic of Queen. A lot of great discussion on how you can’t “Out King” your Queen. Proper diet, portion control, accountability and taking the DRP are the building blocks of reinforcing your Queen.
Prayer Requests:
Turtleman, Gumby’s Mom, Purple Haze’s Sister-in-law and M, Wirenut’s family and PAX on the IR.
L8R SK8TRS,
Slaw
My Saturday morning got off to a frustrating start. The reason began earlier this week with my M requesting my help to transport a couch to Lincolnton by 10 am so it can be recovered. My daughter’s moving into a house for her junior year and apparently the current fabric of the white couch needs to be “off-white” to better match the decor of this old place my daughter will share with two other friends. It spurred up a “conversation” that I paraphrase:
Well before this idea of making a white couch off white, I had committed to Wirenut to Q The Old School on June 25th. To be efficient, I rented the small U-Haul Trailer ($30) Friday and Roscoe was kind enough to help carry and load it into the trailer. I’ve never had one of these behind my vehicle before. My trial by fire began at 0635 that morning on my first attempt to back out of my driveway. As some of you are guessing, it didn’t go so well. After several starts and stops and 10 minutes later, I’d managed to get enough clearance to wheel forward through my front yard. Somehow the trailer stuck with me as I bounced off the curb and began going well over the recommended travel speed as I cursed myself for not getting up earlier. Since the PT test was at GasHouse, I didn’t know who would actually post at OS. In a frantic attempt to alert someone, I texted Def Leppard of my status. I sped through the streets and as would be the case, I caught every red light possible. I hung a left on Church Street and rolled through the stop sign at Oakland. I see a gathering of PAX which included the Mayor tapping his watch. I entered the parking lot and angled at him. I think Suess really thought I was going to hit them. I came to a halt and popped out of the vehicle.
“Get in the F-ing circle – Side Straddle Hops on my count, ready? Go!” 15 of those in cadence, though I seriously considered doing 60 minute’s worth. Lots of chirping at the Q for being late. I tied my left shoe then on to Toy Soldiers IC x 10. I tie my right shoe. Imperial Walkers IC x 10. Still chirping. Side to Side Lunge IC x 10. Finally alternating single arm chest openers. Then we paused for the Pledge.
I go over to the trailer and open the roll door. I offer the PAX the choice – grab a block or the couch – we’re going to carry something today. They opt for the blocks. Now, admittedly, I was late and didn’t like Mayor’ calling me out but it was deserved. It was made worse in my suggesting for the PAX to run a lap while I set up the first Thang. I got a negative Ghostrider – that pattern is full, so we’ll just watch while you work. Again – I need to revisit the QSource on Preparedness, so point received. Known for complicated workouts, I did not want to disappoint my fans at Old School so grab a pen and paper and keep up.
At this point the arms and shoulders were feeling good. It took about 20 or so minutes for this. The only thing that sucks is bringing the blocks – but worth the effort. Will tinker with making the run longer and different challenges to begin or end each round.
Next up on the old Weinke is a block version of the HERO WOD – Dan Whitten. Tiny Tank introduced this to the Goat years ago so I borrowed it and made some adjustments.
The last run after overhead presses was not part of the instruction but the Mayor wasn’t listening adding this on this own and others followed. Sometimes it’s just good to let ’em go. Here is an inside tip for those keeping tabs – Mayor does not like the block jumps. Jump over to the left and back over the block right = 1 rep. He complained persistently about these sucking. He kind of complained about a lot of stuff at this point but he kept blaming Blart for some reason. JJ and Suess pushed through. Wirenut missed sometime taking the Browns to the Superbowl but he returned to embrace the challenge. Our small group was battling hard this muggy morning. We did that circuit three times total which increased the heart rate and fatigued our muscles.
Thang #3 – Catch Me If You Can – grab a partner. P1 lunge walks with the block. P2 did 10 merkins. Then switch. After the first set, Blart requested Hand Release Merkins, the Q obliged. Sister Act would be so proud – wherever he was this morning. We went the length of the field.
Some of the PAX began requesting Mary as I suppose they were sick of block work. Ok – we’ve got 10 minutes left so let’s incorporate the blocks with Mary.
Announcements – something about a future convergence but details were fuzzy – check Slack. Prayer requests for family, Turtleman, Huck, and others. I took us out.
This was a burner for sure. Great to have candor from my man Mayor. Time management is my Achilles and I should have understood hauling a trailer would require more time to orient and get to the AO ahead of schedule to set up the workout. Still the PAX worked hard and we enjoyed the chatter. Thanks to Wirenut for allowing me to Q and to the PAX for some amount of grace with the late start. I believe you got your money’s worth.
I talked with Balljoint at coffeteria – mark your calendars for July 9th when the famous beer workout makes it’s way to Folsom.
As usual a beautiful Saturday morning at Folsom so no better thing to do than knock out some work with some HIM.
Warmup
10 Gravel pickers in cadence
20 SSH in cadence
10 Burpees
Every light pole from start to the Flag pole at AG center 5 Burpees, 10 Big boys
Pledge of allegiance
Circle up 22 for the vets
On your six, hold 6 inches, do the alphabet with your feet
In cadence no dropping of arms
20 forward arm circles
20 backward arm circles
20 mini forward arm circles
20 min backward arm circles
20 helicopter arm circles
20 Osprey (reverse) arm circles
Go into cherry pickers lead by Sarlacc
Go to back road behind Ag center 5 star jumps everyone at start and work at the other end
First trip down 10 Burpees
Second trip 20 Mike Tysons
Third trip 30 Squats
Fourth Trip 40 Flutters count one leg
Fifth Trip 50 American Hammers one side
Indian run back to lower parking lot person in rear does two burpees and overtakes the line.
Dirty 11’s diamond Merkins and V ups
Mary at COT if time allows. End with 10 burpees.
Announcements
F3 dads July 23rd Gashouse
30th tubing green river
Prayer requests
Gumby’s mom
Sarlaccs daughter
Huck
Turtleman
Stripers Brother
Gearwrench as friend John
Wichita moving to new job
FNG Highlander
It’s been a minute as I hear the cool kids say these days. EH’ing isn’t just for FNGs – it works on aging veterans as well. Thanks to Flintstone for being persistent. Breaker also had a hand with a verbal jab to my M last week at the coffee shop asking when I would ever post during the week – it takes a village! A few weeks out I claimed Monday June 20th as the re-entry to the gloom and to Q the Sandlot. There were regulars along with Shooter McGavin for his 2nd dip into the pool after having posted Saturday as EZ Rider’s FNG. As much for Shooter, I gave the disclaimer to hear it myself. No printed Weinke or notes except for a few ideas in my head. Let’s see if I recall how this goes.
Warm-up: Alternating single-arm chest openers (think seal jacks w/o the jack and only moving one arm at a time), Imperial Walkers, Toy Soldiers, Side to Side Lunge, and Don Q’s all at 10 reps in cadence. We stood for the Pledge.
Mosey out of Snoballs across the street to the old bank. We took 2 laps around the building – the PAX followed wondering if I had lost my mind and that is why I’ve been absent at this AO for the past few months. Really I was marking the time as this lap would serve as the timer for some partner work. So…the light run got our heartrates going a bit. Now for some strength work.
Walk the Plank – everyone find a parking lot line. 6 Merkins on the open side – plank walk right toward the curb then do 1 Mtn Climber (count 1 side). Plank walk left back to the open side for 5 Merkins and continue until reversing numbers like you would w/ 11’s. Why not 11’s you wonder? Try this burner and you’ll feel why. Some general complaints and Flintstone stirring the chatter got us through the first set of non-sense. Time for PAX choice: A, B, or C? Cinderella chose B – he chose poorly. What begins with B? You guessed it – burpees. I set the timer on my phone for 60 seconds – 10 burpees. Reduced the time to 55 seconds for 9 burpees, then 50 for 8 and so on so the last burpee to be completed was 10 seconds. The PAX requested Cinderella not speak for a while.
Down to two choices – A or C. It really didn’t matter, this is an old trick Freight likes to pull from time to time to make it seem like the PAX are involved, really the Q knows we’re doing partner work next so with that – find a partner.
Partner 1 runs around the building that we practiced earlier. Partner 2 performs the core exercises. Each PAX did 2 laps and 2 sets in each circuit.
The purpose of this set of core exercises was intentional in their order to maximize the burn for each part of the abs. Full stretch of Crunch Frogs worked lower abs. The crunchy frogs collapse the mid-abs. Then the toe touch of the straight leg worked the upper abs – which Defib commented we don’t do much of the time. With only a few minutes left, we moseyed back to base and did a bit more core work to finish the experience.
Announcements – PT Test Saturday at GasHouse. Prayers – Turtleman. I took us out.
Thanks to Flintstone for getting me out. I need to work to become more than a Weekend Warrior. Hopefully the next Q is sooner rather later.
7 Pax showed at Midoriyama on an especially hot and humid day. We were all motivated after Def Leppard’s Q on Tuesday. It inspired me to fill my Q full of inspirational quotes much like he did.
Warmup:
SSH, Grasspickers it was getting unruly so let’s just get on with it! Let’s mosey down the road.
The Thang:
We would mosey to a spot and I would read a quote then call the exercises. Rinse and repeat for until time. This is what was said and done.
-Whatever you do always give 100% unless it’s donating blood
Ascending burpees running between light poles up to 5
At the picnic shelter
-If at first you don’t succeed then skydiving isn’t for you
20 dips, 20 diamond merkins, 20 stepups
At the lake hill
-If you think you are too small to be effective then you’ve never been in a dark room with a mosquito
Suicides on the lake hill-run to the bottom and back, to the gazebo and back, to the bench and back
At the parking lot across the road
-Look if cauliflower can become pizza then you can do anything
Ascending tiger squats from curb to curb up to 5
Back on the road at the poles
-People say that motivation doesn’t last, well neither does bathing, that’s we recommend it daily
Ascending burpess to 5 again
At the steps
-Even if you’re on the right track you’ll get run over if you just sit there
10 calf raises on each step(13 I think) seal jacks while you wait
At the playground
-When something goes wrong in life just yell PLOT TWIST and move on
5 pullups, 5 dips x 3times
At the hill on the road
-The only time you should look back is to check out dat botty
5 hillbillies ic at the bottom, 5 jump squats at the top x 3 times
Back at the turd shack
-When tempted to fight fire with fire remember that the fire department uses water
10 hipslappers ic, wall sit 1 minute, rinse and repeat
COT:
Final quote-Life is too short to be serious all the time. So if you can’t laugh at yourself call me, I’ll laugh at you!
Announcements-PT test this Saturday followed by adopt a street cleanup
Prayer Request-Turtleman, Several Pax kids
Nice morning to grab some miles! Shout out to Mushu for making his debut at PB. GearWrench coached him to 3 miles i think! Good Job! The Bat flippers were out early getting 7, Broke has walking pneumonia, and sparky didn’t show up. Good work was put in by everyone!
Announcements:
PT test this Saturday @ Gashouse
Trash pick up after Gashouse
F3 Dads/Kids 7/23 at Gashouse
Tubing Trip 7/30
Prayers:
Huck
Turtle Man
Wirenuts Family
Purple Haze Family
Westside Coworkers
SYITG
Balljoint
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