Served up meatloaf …..

Rehash of last weeks warmup

Then ….. Surprise surprise!! Open tailgate exposing the tiny coupons spaciously nestled in bed of truck …. 8 bricks and 2 sets of dog bone weights … thankfully also had a set of “light” dumbbells
Mosey to pool area of Subdivision for 5 brick assisted ( or not) burpees
Mosey to previously names Gastone’s Hill but since Gastone hasn’t posted in over 3 years AND seeing how Woody now owns 1/42 of that road …… the pax voted unanimously (240 sealed and unsolicited mail in ballots ….. I can personally vouch for their integrity)
First trip up ten squats per box on right
Second trip can be with or without nur up and each box now on left 8 flutters with arms extended up count one side
Third trip was 6 American Hammers count one side
Pax enjoyed story time where I spoke of current read “ WWII Last Man Club of Gaston County Stories of the Honor Guard”
A family member of one of their service men compiled these stories, recollections , reminiscences and anecdotes. Anyone unfamiliar with the term Last Man Club … it was begun with WWI and the last survivor would be the last man …. As their numbers dwindled WWII vets recognized the need to continue for their group and the last survivor passed a few years back. If you know of any vets … esp that serve anywhere during any conflicts or war speak to them …. Not only will you be enriched by what they say but certainly many would love the opportunity to recollect.
Prayers for E Z Rider family, Turtleman , friend in Rock Hill of Captain Stubing with heart troubles and praise to the doctor he spoke to for praying over him after
Also prayers for those traveling vacationers

The Region’s PAX may have read the recent headlines that the (unofficial) Burpee Ban had been lifted at The Ricky Bobby.

Cries of freedom were heard all through the land. The PAX repeatedly rejoiced today, in cadence, in proper 6-Count Burpee form.

WARM UP:

Alarm Clocks; Burpees(IC), Moroccan Night Clubs (IC), SSH (IC)

THE THANG

Mosey’d over to the field for:

Double Dirty 11’s
We started with 10 Mountain Climbers, 1 American Hammer, then a Run across the field, with a Burpee at the middle. On the other side we did 10 Alternating Leg & Arm Extensions and 1 LBC.

We made good use of the track for a Bataan Death March. This is similar to an Indian Run, but the last guy in the line drops for 3 Burpess, then runs to catch up to the PAX.) We did 2 laps of this.

Sargento did an extra set of 3 Burpees at the end for an unknown reason, although YHC had already given the instruction to stop. It’s possible that now with the Burpee Ban having been lifted, that an unexpected love for burpees may be setting in. However, at the same time, one has to consider that he was unaware of the upcoming set, which included a generous amount of burpees.

We re-used the middle of the field for:

Super-Fun, Still-Un-Named Routine (nothing catchy comes to mind, but maybe “4×10 Sprints”)
10 Burpees IC, 10 Ski-Abs IC, 10 Tuck Jumps, 10 Merkins IC
Rugby Sprint across field (hard run, then walk back)
We knocked out nearly 4 sets, then it was time to head back for about 1 minute and 30 secs of Mary.

Mary was short today, with only SSHs and LBCs.

Time.

COT

Announcements
F3 Dads at Gashouse this Saturday
The Global Leadership Summit @ the The Pointe Church. Aug 5-6
Spots still available for GrowRuck24 in Charlotte Aug 7

Prayer Requests
Nutria vacation safety
Uranus’ baby
Buckshot vacation safety

Name-O-Rama on Twitter

Sargento took us out.

—Bubba Sparxxx

It all started when CPAP put out the SOS on Slack that he needed a substitute Q do to he had to be out of town.  I decided to take it do to I have not Q in a while and need to lead more.   5:30 a.m. came and there were a total of 9 PAX then Dr. Suess showed up late.  He is really taking this summer off of school seriously.

Pledge

Warmup

SSH IC

Moraccan Night Clubs IC

Merkins IC

Don Q’s IC

Squats 20 OYO

We then took of on a mosey in which every .25 miles we stopped and did

5 Burpees

10 CDD

15 Squats

20Merkins ( They may or may not have been some substitutions going on for this exercise YHC though it would be good training for GrowRuck PT test.)

Complete 4 rds, so we got a mile in.  Good start to the morning.

We next settled in for some TABATA work. 20 seconds of work and 10 seconds of rest of the following exercises

Monkey Humpers

Push ups

Mtn Climbers

Flutter kicks

Monkey Humpers

Push ups

Mtn Climbers

Flutter kicks

Round one complete we ran approximately .25 miles then completed a second round.

We then moseyed around the parking lot coming back to the flag for a little core work.  I tried to get as close to 25 seconds per exercise other than finishing with a full minute plank

LBC

Low Flutters

High Scissors

Low Scissors

American Hammers

Heals to Heaven

WWI

Freddie Mercuries

Right side plank

Left side plank

Plank

Finished with 5 burpees and that’s time.

Announcements:

Freight: service project collecting mints, cough drops, gum, and small brush/combs.

COT

Prayer request: Nutria traveling with family to Baton Rouge, Uranus baby and family, and all the PAX lifted up on Slack over that past few weeks.

Thanks for the opportunity to lead.  This is the push I needed Q more workouts.

SYITG

Boudin

YHC pulled into the Bulldog to find a gathering PAX of HIM’s eager to get it in.  No FNG’s but it was my first time meeting Rebar and Drizzle.  It was a pleasure meeting you guys and looking forward to seeing you around.  We also had some familiar faces, just not “round these parts”.  It was nice to see Orangemen, Radar, and Bubba Sparxxx this morning.  Watts Up, Dry Rub, Outhouse, Hermie, and Spiderman…always a pleasure.

It was a balmy 70ish degrees and muggy.  The asphalt had to be warmer than that.  Lots of sweating.

Pledge

Warmup:

Stretching and SSH’s

The Thang:

We worked out.  We used kettlebells for some stuff but not everything.

All the same exercises one would expect.

Good times had by all.  Everyone pushed hard and got stronger.  It was a fantastic way to start the day.

It was an honor.  Thanks for the push guys.

COT

Prayer

Announcements:

F3 Dads this Saturday at the Gashouse.  All 2.0’s welcome.

Prayers:

Turtleman

EZ Rider and family

RADAR Q’d up for next week

AYE!!!!!!!!!!!!!!!!!!!!!!

Timeframe

Today’s topic at QSource was a PAX generated discussion of lessons learned, but as always, the memorable moments came when we least expected it.

Large gathering of idiots to ruck the Coconut Horse loop @ 0600, with Oompa showing up even earlier.  About a mile in, Whoopee got a text from Dr. Feelgood asking whether it was a run or a ruck today. Shortly thereafter, a car flies by, parks at the Waffle House, and Dr. Feelgood joins in on the fun.  Oompa took off running after a little while.  Sargento carried the torch for the runners, as the only PAX who ran from start to finish.  After Sargento caught the ruckers, Whoopee took off to run, while still toting his ruck.  Dr. Feelgood kept rolling past the COT to get his ruck smothered, covered & chunked.  All in all, lots of curious decision were made between 0530 and 0730.

QSource has been open to the weekly Q’s direction for a number of weeks now, and in preparing for this week, YHC decided to open it up and just give the HIMs of the Coconut Horse the opportunity to share lessons that they’ve learned along the way.  Classic teacher trick of getting a lesson in without having to do much.  YHC did put it out to Slack just to make sure it wouldn’t blindside anyone, and to make sure that it was known that was the plan all along and the Q didn’t just forget to plan something.  As always, the discussion was rich.  Here’s some of what we talked about:

• Decisions are best made from a position of strength, not stress.  Decide in advance, and carry out the plan.
• Don’t base decisions on emotion, as it provides opportunities to mess up your acceleration
• Putting work in in The Gloom allows men the opportunity to make the rest of the day about taking care of their Concentrica
• Stay prepared.  You never know when dark times may come.
• As much as we tend to think otherwise, action comes before motivation, not after.
• Don’t let what you can’t do interfere with what you can do.  While generally a great piece of advice, it’s also specifically helpful when dealing with the IR.
• The only thing you can control is your attitude and your activity.
• Your only limits are in your head.
• Surround yourself with like minded people.
• The indirect mentoring that happens in F3 keeps us all pushing the rock.  Everyone is constantly watching others and being watched.

And that’s just some of what was discussed.  We all got a little into what brought us to F3 and what keeps us accelerating.  It was cool to hear everyone’s stories.

Hey speaking of stories, you’ll never believe what we talked about out on the Coconut Horse loop.  You should have been there.

Announcements:

• Woody is moving.  More info coming.
• F3 Dads 7/17 @ Gashouse

Prayer Requests:

• Uranus
• Turtleman

Thanks for the discussion this week.  Next time, I’ll have something prepared.

Yabba Dabba Doo

Flintstone sent out the request to fill a void at The Sandlot, I took advantage. If you’re paying attention to SLACK you’ve heard some rumblings about Iron Wolf and certain challenges. As some of you are aware, I spend my spare time trolling fitness sites for ideas. If you’re unfamiliar with Iron Wolf, take a moment to check out his site. Like Sister Act, he has a small bag of standard exercises that he emphasizes proper form and high rep count. He is as fond of burpees as Slaw is of tassels, as Watts Up is to data analysis, and EZ Rider is to air conditioning units. July is a 700 a day burpee challenge for elite level athletes. That’s insane. Thankfully IW had mercy on the average man and posted a Short Circuit routine. I liked the content and decided to share. A veteran group with some Kotters joining us. Great to see Woody so soon (he posted at NUOS Saturday morning) and Hush Puppy made a triumphant return. The message was modify as needed but do not sacrifice form. Here we go.

Warm up:

Toy Soldiers IC x 10, Imperial Walkers IC x 10, MNC’s IC x 10; Knee Pulls no count, for about 30 seconds

Pledge

Mosey to the building on the left. It was a doctors office at one time but not sure what it’s purpose is currently. The parking lot is large and well lit, so great for a cardio beatdown. The Iron Wolf Short Circuit is simple and brutal with 7 exercises for 5 rounds. We did 10 counts between. All reps were 20 counts. When both legs were involved, you counted one side only. I began each round with SSH’s in cadence of 20 and the rest was OYO.

• SSH IC x 20
• Squats x 20
• Step-back lunges 20 R, 20 L
• Merkins x 20
• LBCs x 20 (IW calls for Big boys but I didn’t want ass rash again – call me a puss, I can take it)
• Flutter Kicks x 20 (right leg only)
• Burpees x 20

Defib had to cut out for an early work meeting so he departed leaving us with even numbers for the remaining 8 minutes or so. Since Flintstone is the site Q lets take some thing simple and complicate it.

11’s with dirty boo-yah merkins in the middle. Yeah you heard me.  First find a partner. Next stand on opposite sides of the parking lot. Both partners perform 10 plank-jacks, run toward each other like Slaw and his M in Siesta Key (but stop short of groping). Perform 5 boo-yah merkins, continue in the direction you’re facing to the other curb. Both partners do 1 Imperial Walker Squat (count the squat). Return to meet partner in the middle for 5 BY merkins then the reps are 9/2. Make sense now? Maybe? Time ran out to the round of 7/4 so we hustled back to start.

Moleskin: This short circuit was no joke. Defib noted he is attempting the beginner level of the Iron Wolf challenge (that’s 150 burpees/day) and we all know his caliber. Dirt said he was trying to slow-walk the burpees to slow down the suck. Good effort there. That set having 20 burpees at the end certainly raises the challenge level. Writing this BB at the end of the day, my quads and arms have been feeling it. I’m sure the 8 other PAX that joined the fun felt similar.

If you’re short on ideas for a beat-down, I encourage you to check out Iron Wolf and get creative. It definitely had the crowd quiet today.

Thanks for the opportunity to lead.

SS

I picked a Saturday Q this month so I’d have enough time to complete my workout. I always have grand plans on paper but never enough time to carry them out. So here’s what went down

warm up:ssh, gravel pickers,squats all x10 IC

burp and merk up to 10 then back down these will make a man out of you 🥵

next moseyed to the flag stopping at each pole for 5 diamond merkins

pledged it up then 10 bohemian rhapsody,10 Freddy Mercury

moseyed to the horse track for 11’s dips and rows somehow mayor got disoriented and was counting down on both sides 🤷‍♂️I believe SA farted on him that’s enough to disrupt anyone’s thoughts 😆

then we moseyed to the back shelter for pull-ups and calf raises 4 sets amrap on pull-ups 30 calf raises

mosey to the play ground for partner work with blocks one partner does the exercises while the other runs a lap each partner did 2 sets of the exercises which were:big boys w/block,curls,back squats,oh press Times up!

once again didn’t finish my list 🤷‍♂️
I shared my thoughts with the pax that we’re all to busy and there never seems to be enough time in the day.which reinforced my point that we have to be on guard about our priorities and how we use the time we’re given. I shared the story of Mary and Martha and the parable of the rich fool.
thanks to everyone that showed fun was had by all except mayor he got his feelings hurt cause I burnt more calories than him 😁little less talk and a lot more action next time mayor

announcements were made I closed us in prayer thanks for the opportunity to lead men

YHC first post at Old School so I arrived early to get a lay of the land.  While driving around checking things out, here come Def Leppard getting in some EC.  Says Pizza Man and Freight are out there some where.  Knew I had better come up with a challenge for those  flippers.

0700 approaches, start of with the mission of F3 and encouragement to really push.  All those in our circles deserve nothing less.  Warm up was SSH, IW, and grass pickers all 15X IC.  Get in some stretching too.  Pledge.

Mosey out the parking lot to the right and down the hill.  Stop at end of street.  Nice hill up to the stop light.  Call for Bo Dereks.  Bo Derek starred in a movie in the 80s called “10” .  So 10 hand release merkins at bottom of hill, run to top for 10 deep squats.  Repeat 10 times.  Good push by everyone.

This took most of time but not all, so mosey back to the park for some ab work on the track.  25 big boys.  Run to next turn for 25 big boys and 25 flutter kicks.  Next turn and add 25 American Hammers.  Next turn and add crunchy frogs.  Only got through big boys and time getting short, back to the start.

Good push men, didn’t expect anything less from this crowd.

Announcements: service items (comb, brush, mints cough drops) Snowbird conference coming up, F3 dads 7/17, GrowRuck weekend Aug 6

Prayer requests: praise for Freight dad, pray for his daughter, Turtleman, Uranus and his family – daughter born over the weekend prayers needed

YHC took us out

Always an honor

Tiger