Relay weekend, so it was a given numbers would be low across the region.  With all the horses recovering from their Kentucky Derby, Stinky Bird and YHC filled the gap and got in a few miles.  The classic loop got its first week off in a long time.

Q Source discussion today on Shorties spoke to the importance of being a present father.  In wondering how, we looked to our own parents and their examples, good and bad, being more important than any words they ever told us.  Keep them safe.  Give them all your love (and according to Dredd, all your money).  And know that God is ultimately in control.

Prayer Requests:

• Stinky Bird’s family
• PAX traveling and recovering

Great start to the morning.

Yabba Dabba Doo

We rucked.

If you weren’t here, you missed a good workout at Diablo Sammich.

It has been a while since YHC has Q’d The Fighting Yank and looking forward to it…Wanted to bring a good beatdown but was worried about the weather, so YHC has created two wienkes, Plan A, no rain and Plan B with rain.

It’s now 7am and time to get to work….Usually both bootcampers and The Bunker groups start out with a warmup together, well, that’s not happening today. No rain, so time to execute plan A. Bootcampers, let’s Mosey!

Uh oh! train rolling through blocking Main St, the direction YHC planned to go….No Worries, modify when needed. YHC leads the group down street behind Old Stone and circle back up along the train tracks. Stop for a couple warm-up exercises. PAX start grumbling there was no disclaimer announced. Well, all the PAX in the group this morning has been with F3 for at least a year, so you know what to expect….

Now mosey over to parking lot behind Catawba River Outfitters a few more warm-up drills.

We then mosey to parking lot across from Jekeyll and Hyde for the THANG:

10 Rounds adding a new exercise and increasing the reps by 5 from the 1st rep, ie, 5, 10, 15, 20….

ROUND 1 – 5 burpees, run around the parking lot

ROUND 2 – 5 burpees, 10 ‘mericans, parking lot run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, parking lot run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,parking lot run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, parking lot run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute of elbow plank, (the mumblehatter started increasing, why 60 secs of planks and not 30 sec since the number of reps should be 30…YHC simply explained, I am the Q and this is what we do!)  parking lot run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, parking lot run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, wall sits with 40 o/h presses I/C, parking lot run

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, wall sits with 40 o/h presses I/C, 45 side straddle hops, parking lot run

Round 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, all sits with 40 o/h presses I/C, 45 side straddle hops, 50 flutter Kicks (I think!)

Mosey to The Fighting Yank and finish off with 5 Burpees, join the Bunker PAX for COT

COT

Announcements

Prayer Request

Doodle’s closed us out in prayer.

Thank you all for the opportunity to lead this morning and all the hard work you put in.

Breaker Breaker

It was a beautiful, cool morning at the downtown Dallas metro AO. The FRC crew went out of their normal jurisdiction to invade the northern territory for a longer run than normal. It’s race season so errybody seems to be getting in runs when they can. When the appointed time came, there were 7 PAX willing to take the DRP including Rolex who was making his 3rd workout since his FNG post last Friday at Slaughter’s beatdown. Gator made it up for his first Dallas workout too! This is what happened…

Warmup of Goofballs IC, Merkins IC and The Patented Right Over Left IC

By this time there was a Ford truck that came plowing into the parking lot like he owned the place. Site Q Wirenut had decided to grace us with his presence. Thanks for making it to the workout!

Mosey around the corner to the fired department driveway for the Pledge of Allegiance and something else.

Mosey again, this time to the half circle drive at the old courthouse for The Thang

Semicircle Funtime – Do 10 Merkins, whatever the Q decides that gets us from start to the next position where we do 20 Squats and then sprint down the sidewalk to the original starting point.

First we bear crawled the semicircle, which Mayor made sure to emphasize that I don’t know how far that is. Actually I did, that’s why we did it. Some of us added 20 Monkey Humpers at the nadir of the semi to break it up because it’s really, really far. Thanks Mayor!

On the next round we did Karaoke L, then the next one was Nur and then Skips. Along the way, YHC asked individual PAX what we had done so far, some wanted to detail the entire workout including number of reps, others just focused on the different portions like Karaoke or Nur. Good conversation.

We also explained to Rolex that one of F3’s motto’s, along with “Always Be EHing, is “Leave No Man Behind, but Leave No Man Where You Found Him!” Aye!!!

YHC decided to switch up the first exercise to 20 Def Leppard Merkins (CDDs) and 30 Monkey Humpers at the other side. For the semicircle distance we did Nur again, Butt Kickers, High Knees and finally Karaoke Right for Buckeye.

Fellowship mosey over to the courthouse stairs where we bear crawled up (easy) and down (hard) the other side, then walked backward up and down the stairs.

After reading a memorial plaque that adorned one of the light poles nearby, we moseyed to the gazebo for Lazy & Selfish Dora 1234. No partner needed for this one and we stayed in the same place. We did 50 Big Boy Situps, 100 Dying Cockroaches, 150 Freddie Mercury’s and 200 LBCs. Well, the enhanced mumblechatter and general slack natured approach to so much ab work led YHC to cut out most of the Freddie Mercury’s and switch to 150 LBCs. Some of us did these…

Mosey past Pizza Man’s old homestead to the start. We had a few minutes left so we did some Step Ups IC, Dips IC, Plank IC and then more Dips. Time, thanks for the opportunity to lead men, it was my pleasure!

Prayer Requests – Sparky,  Turtleman, Mayors kids because his M is out of town, Broke’s broke leg, Our Country, The world

Announcements – Convergence next Saturday at The Yank, Community Foundation Run April 9, Adopt A Highway cleanup April 16, 2nd F lunch at Ray Nathans THURSDAY April 21, Honey Hunters game Sunday April 24

The strong showing of east side guys who make their way up to Old School today is a good reminder that we can meet new guys and learn a lot by getting out of our normal routine and going to other AOs around our region. Keep pushing the rock men and Always Be EHing!!!

Two CSAUPS in same weekend leads to a bit of smaller crowd, but the men who joined put in some good work.  0630, let’s get it. Start with the mission of F3.   Warmup SSH, burpees, IW, gravel pickers and some stretching.  Mosey to entrance of park.

Pledge.

Get to some wall on the building for suspension merkins, hold plank then 5 merkins.  4 rounds.  Head to parking lot across the driveway for 11s.  Tiger squats and Mike tyson’s.  Each time pass the island 5 hand release merkins.

Head to the shelter at bottom of park.  100 step ups on each leg.  Flag planted at the top of the hill from the shelter.  Bear crawl up parking lot to flag.  Couple minutes of Mary to close out.

Along the way we discussed the tools used to help men become what we strive to become.  Shield lock, whetstone program, grow ruck training exercise.

Take advantage of the tools men.  Storm is coming for everyone.  Be prepared and be vulnerable.

Announcements:  Convergence April 2, Honey Hunters April 24

Prayer requests:  Huckleberry, Big Pappy and family, Tonka and Westside grandmothers, Tesla and family, Tiger and family, Ukraine, men doing relays

YHC took us out

Always an honor

Tiger

PAINOPOLY

Very simple concept:

Roll the die, move the rock to the corresponding space, do the exercise. Rinse and repat

Work was put in, sweat came out.

No one knew who was going to Q today at Tequila Sunrise. Orangeman took the first half and I took the second half.

Seeing an FNG, Orangeman gave the proper disclaimer, and then we moseyed over to the basketball courts for the warm up.

WARM UP:
SSH x 15 IC
Imperial Walker x 15 IC

After the warm up we went behind to the back parking lot of the school. Along Park Drive there are eleven light poles.  At each light pole we did one merkin for one light pole, two merkins for the second light pole, and so forth. In told 11 light poles.

Following this we said the Pledge of Allegiance at the American Legion Building, followed by another 22 merkins.

Orangeman took us into the tennis courts where we did four courners.

Corner #1 – 10 LBC
Corner #2 – 10 LBC, 20 Flutter Kicks
Corner #3 – 10LBC, 20 Flutter Kicks, 30 Squats
Corner #4 – 10LBC, 20 Flutter Kicks, 30 Squats, and 40 Mike Tyson’s.

Orangeman passed the workout and the Site Q to me for the remainder of the workout.

Staying in the tennis courts we did two rounds of Agassi sprints.

We had about 20 minutes remaining, so I took the PAX to the front of Belmont Central where we did an escalator.

Escalator 1: 10 derkins
Run around the parking lot
Escalator 2: 10 derkins, 20 smurf jacks,
Run around the parking lot
Escalator 3: 10 derkins, 20 smurf jacks, 30 high knees (count one side only),
Run around the parking lot
Escalator 4: 10 derkins, 20 smurf jacks, 30 high knees (count one side only), 40 mountain climbers (count one side only).
Run around the parking lot
Escalator 5: 30 high knees (count one side only), 20 smurf jacks, 10 derkins
Run around the parking lot
Escalator 6: 20 smurf jacks, 10 derkins
Run around the parking lot
Escalator 7: 10 derkins
Run around the parking lot

Announcements:
Convergence Saturday, April 2 at The Fighting Yank.
F3 Gastonia Night at The Gastonia Honey Hunters (Sunday, April 24, 4:15 p.m.) Tickets are $9. Check out the F3 Gastonia Slack channel for more information.
Vote for your favorite F3 AO t-shirt design. Check out the F3 Gastonia slack channel for the Google form.

Prayers:
Prayers for those runners in the P200 and Mortimer 100.
Tesla and his family.
Pink Floyd’s wife is having hip surgery. In addition, his grandmother is in need of prayers.
Two previous coworkers of Nutria’s recently passed away.
Pilgrim Progress’s M recently had surgery.
Orangeman’s wife recently got a job with Bank of America. Hoping for a smooth transition.

Aye,
Radar

7 HIM posted at the Pub for some pre-race honing of skills – blood was shed in the process!  The route was to the armory and back with Seuss and Waterboy blistering a 7:19 average pace!  Some of us cut it short to do some tabata style ab work.

Announcements

Convergence 4/2

Prayers:

Waterboy will be speaking a his neighbor’s funeral this Saturday to a group of non-Christians

Termite’s brother

Safety of runners this weekend

Until next time Defib out!