Same spot few showed. Run your route and meet back at 7:15. Q-source after. Good job guys!!
Page 431 of 917
Big Pappy hit me up last week and asked if I could take the Q at the Bulldog this week. I had only been there once at that point (unless you count convergence) and I knew they are not big on a lot of running so I brought a Folsom Block work out to the Bulldog.
No FNGs, so a simple disclaimer…i am not a professional, do what I say, or not, don’t die! (I did forget the Pledge right here…Q Fail)
Warmup :
Gravel pickers IC x10, Don Quixote ( as a stretch) x5 ish, MNC IC x10, Imperial Walkers IC x10
The Thang:
This is the Basic work out that WireNut did at Folsom last week modified a little. Grab your coupon 7 reps of each exercise –single arm row (right then left), triceps extensions, curls, squats. Repeat that circuit 7 times…I didn’t make that super clear at first and some Pax counted down from 7 down to 3 before we figured it out –Q Fail. When we were done with the 7 we did a slow mosey around the parking lot and did 25 Flutters IC to beak up the coupon work. Next same exercises but 6 reps 6 sets, slow mosey and 25 Hammers OYO. 5 reps 5 sets slow mosey and 50 LBC OYO.
At this point we had about 18 mins left … 10 merkins at on end of the parking lot, now grab your coupon and rifle carry down to the other end of the lot, now 1 block press. Ok raffle carry back for 9 merkins… Mumble Chatter erupted as the Pax started to get the idea that we were doing 11s ….Stupid Ass 11s as Clavin would call it! We made it down to 6 and 5 and i called a Omaha with about 5 mins left we circled up for ring of fire. 1 Pax called a core exercise and bear crawled the circle. LBCs, Flutters, Box cutters, Freddy mercury’s , Dying Cockroach’s, Crunchy Frogs got us finished up.. Time!
Announcements:
*Blood Drive June 16th
*F3 Dads –check slack for dates at your favorite AO
*2nd F Lunch @ Sammy’s in DALLAS @ noon this Thursday the 27th
*Murph @ the Sandlot Monday @ 7 all other AOs open
Prayer Request:
*Big Pappy and his family
*Sledge on IR (knee)
*Timeframes Coworker
YHC took us out in Prayer.
Was a Honor to lead today!
Ball Joint
Pledge
Mosey to Martha River entrance for warm up:
SSH x 10
Merkin x 10
Crunchy frog x 10
Mosey to center of baseball field for some partner work:
Each partner runs opposite directions (one to the parking lot and the other to the walking path) and run back to meet in the middle for some partner merkins (Booyah Merkins). Start and 6 and work down to 1.
Mosey to the parking lot for some truckin: Each Island represents a warehouse to pick up some product. Since Union workers packed the trucks we had to unload the previous stops before putting the new product (exercise) on.
Warehouse:
1- 5 merkins
2-5 merkins , 10 Crunchy frogs
3-5 merkins, 10 crunchy frogs, 15 squats
4-5 merkins, 10 crunchy frogs, 15 squats, 20 Flutter kicks
5-5 merkins, 10 crunchy frogs, 15 squats, 20 Flutter kicks, 25 LBC’s
6-5 merkins, 10 crunchy frogs, 15 squats, 20 Flutter kicks, 25 LBC’s, 30 Michael Phelps
7-5 merkins, 10 crunchy frogs, 15 squats, 20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH
8-5 merkins, 10 crunchy frogs, 15 squats, 20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs
9-5 merkins, 10 crunchy frogs, 15 squats, 20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs,45 Jump squats
10-5 merkins, 5 crunchy frogs, 5 squats, 5 Flutter kicks, 5 LBC’s, 5 Michael Phelps,55 SSH,5 Moroccan Night clubs,5 Jump squats, 50 calf raises
Mosey back to start
5 burpees
Time
Prayer request and announcments
Prayer
EZ out!!
Finally got one of my buddies to come out to Midoriyama. Promised him we’d play some Ulitmate Frisbee if he came out, so we did. Leppard’s team lost!
Welcome FNG Cheers
Gentlemen-
We have an opportunity to prepare for GrowRuck in Charlotte schedule for the weekend of August 6 which is really just over 2 months from now. A few of us have been talking about this and it’s time to nut up or shut up. It starts this weekend, 5/29/21 at GasHouse. All you need to know is we start at 0600 and will go for approximately 50 minutes. It will involve weight (bring your own) and be a mix of boot camp stuff and PainLab stuff but no likely running. Future NUOS workouts and locations will be determined at a later date.
And yes, there will still be GasHouse starting at 0700 with coffeeteeria to follow. Remember, nut up or shut up. I’m talking to you.
Whoopee
An invitation to Q the new AO was welcomed, as we try to build up that opportunity to for Belmont. As I promised earlier in the week, this would be a basic, foundational and bodyweight only routine. I wanted to incorporate some of the great parts of the area that’s been chosen for the Bunker. I think that zone is an amazing place to workout. Also, with the Amoeba Ruck staring us in the face just an hour later, this would have a fair amount of stretching/yoga as well. I enjoy yoga very much…..I’m just not good at it. Also, earlier in the week, Sargento put out an amazing offer so as to pull in some FNG’s or Kotters. Would anyone answer that bell?
Gavel had a 36 year old birthday and the Q of the Fighting Yank, and had a special warm-up. We did that, then some stayed to enjoy The Bunker.
Continued Warm-up:
Arm Circles, Chain Breakers, Swimmers, Windmill, Sprawl, Lunges, Mountain Climbers
MUSCLE WORK – concrete blocks
There are about 15-20 concrete road barricades on one side of the Bunker zone. Use these! Lots of exercises that can be done on them. I had us do the following:
Decline Merkin
Prayer Squat
Dip
Straight Leg Squat – think pistol squat but your non-working leg is up on the block.
Wall Push – isometric push for 8 seconds x 2
Side Leg Squat – same as straight leg, but to the side
Calves – step up on block, full range of motion on the raise and lower
At this time we worked the blocks, so let’s visit the other side to utilize the flat wall we have. Everyone bearcrawled across, and we did more work:
WALL WORK
Wall Walks (plank to essentially being inverted
Wall-face squats (nose 1-3″ from the wall)
Wall Push x 2
Wall Sits (2 rounds)
Kickbacks
Wide-Grip Merkins
Calf Raises (single leg since we had wall to brace
QUICK DORA FOR CARDIO: partner up, do 100 BBSU’s together, partner A works and partner B does karyoka to the other side and back.
We circled up at this time, but Gavel and his crew ran up from the opposite road and greeted us with Monkey Humpers. I’ll be damned if the soccer-arm crowd gets the last word in, so instead of staying at the Bunker, we headed for the statue. There we worked on our stretching and yoga for about 10 minutes, while keeping a look-out for the bootcampers. Once in sight, we lined the stairs and did calf-raises until they got to the stairs, then hopped up on the ledges, began monkey humping…..they passed through the walk of shame with dignity.
Announcements – Blood drive, and EH people! Big EH push.
Prayers – Breaker Breaker’s family, Turtleman, Big Pappy, and 2.0 of Uranus
MOLESKIN – lots of tools at The Bunker. Being in the shade is pretty nice too! While I think we hit all muscle groups that morning, what we didn’t hit was an EH or a FNG. This is going to be very important. Even if it’s 2-3 guys only working out at The Bunker, there must be a concerted effort to get new people there. Belmont has grown quickly, and has a lot of stalwart guys that patron the Fighting Yank. This is great, and it’s up to that same group of guys to get Bunker rolling.
A pleasure to Q, and man my hamstrings are singing because of that Amoeba Ruck after! Fun day in Belmont, thanks everyone.
RUDOLPH
Today Linus handed over the keys to me for site Q at GasHouse. He and Stroganoff have been the only site Qs at GasHouse since the beginning of GasHouse. This would be my inaugural post as site Q so I wanted to make sure it was tough enough. Knowing that we had the Amoeba Ruck, I didn’t want to push the legs too hard.
We started with a quick disclaimer and pledge then jumped into the warmup. Tube took the PainLabbers and I took the boot camp guys up the hill to the parking lot in front of Grier. We Nurred up Garrison-too bad Gastone wasn’t there, he always enjoyed a good Nur. Once we got to the top we did some high knees across the lot until we reached a good stopping point. We got right to it with some 11’s: burpees and jump squats. Strogi gave some side-eyed comments but I persevered. Short Sale tried to throw some mumblechatter at me….that makes me smile and at least in the beginning of the workout, think about burpees. We moseyed sound to the track for some more good stuff. We did a few Bojangles laps (fast-ish on the straights then walk/mosey the curves. Once we finished a lap, we did some Whoopee Burpees. “What the F are Whoopee Burpees?” you say. Why let me tell you. Whoopee Burpees are not something you do with your wife in the boudoir. They are Burpees with extra Merkins built in. Add a merkin-part with every additional Burpee in a set of (insert number here) burpees. We did 3 of them (not so hard) to start. The next lap we did a pyramid up to 5 then back to 1…..because that is what 1 particular PAX requested. It was at this point the my phone mysteriously disappeared so we went to the wall and did some Hip Slappers. The phone was quickly recovered so we just did 2 sets of 10 HS. I wanted to head to the steps at Grier but the gate was locked so we took a long mosey over to FPC and used the stairs to the PAD for the next thing which was called 10/20/30. I picked 3 pax to think (not say) an exercise then randomly assigned either 10, 20, or 30 to that pax and that was the number of reps we did. After each round we took a trip up the stairs for (I think) jump squats. It was fortunate for the pax that I was paying particular attention to how many reps I did and made sure I did not miscount at this point. At all. I can’t remember what we did but it was a total of 3 rounds of 10/20/30. At this point we needed to get back home so we moseyed back to start to join the pain labbers for COT.
During COT, Roscoe read a treatise composed by (I believe) Linus. It designated me as the new Site Q and outlined several of the responsibilities of both me and the pax. Think: confirmation covenant between the student/confirmand and the members of the church with mutual responsibility for the success of that particular individual. As usual with Linus, it was well thought out and although humorous, still thought provoking and challenging. I am taking on this responsibility with serious focus and hope to keep the tradition of quality Site Q going. Linus and Stroganoff have set the bar high and I intend to give it my best effort. I am sure ShortSale will be on my ass if I start to slack off and hope the rest of you will do the same. ShortSale brought Site Q t-shirts and handed them out to Stroganoff, Linus, and me. That was excellent! It also emphasized the importance of this role for me and hopefully will motivate me to help continue to grow the GasHouse.
At the end of COT, I challenged myself and the others to bring an FNG (at least 1) sometime in the next month. I have been slack in that department for too long and have seen the effects of low FNG numbers. Hopefully we can also get some Kotters out soon as well. I am hoping for a little rain sometime in the near future and maybe we can get Bandit back out for a little slip n slide to liven things up. Watch the weather report……you never know.
Whoopee
6 Pax came out to Old School for what YHC tried to make a decent beatdown! Nice work
Pledge
Warm-Up: 10 IC: Toy Soldiers, Gravel Pickers, Peter Parkers
Thang:
Route 66 with Burpees at each pole
To get back to the park: Catch Me If You Can: NUR with 5 Imperial Squat Walkers
Dora on wall-Partner run in any direction
100 Incline Merkins
200 Step Ups
300 Dips
Hindenburg BLIMP: on the field track
Round 1: 10 Burpees
Round 2: 20 LBFC’s
Round 3: 30 Imperial Walkers
Round 4: 40 Merkins
Round 5: 50 Plank Jacks
We had to modify this one for time, so we left of the (s) SSH. Nice work guys!
Glad to have Blart come out in the midst of DORA to make even teams. A little tardy perhaps? Regardless, it was great to have him!
I hope this was enough of an upper body workout for Wirenut!
Purple Haze rode 8 miles before the workout; Freight rucked for about 10 after the workout.
Sister Act pushed me again! I feel like it’s been awhile since I’ve worked out with him.
Seems like I heard a little crumbling as SA and I were working through the BLIMP, and I thought Freight was going to knock me out when I called Burpees again. Could YHC possibly have ‘achieved’ “Canoe” status?
Word:
Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness (loyalty, unwavering, single-mindedness, devotion). And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. James 1:2-4 ESV
“The ultimate goal, however, is not steadfastness, but what it (steadfastness) produces: it proves our faith, polished our graces. It shows that trust in Christ is.. a joyful reliance on the Savior who proves Himself to us in all circumstances.” Sinclair Ferguson
Requests:
Big Pappy and family
Turtleman
SA and family
YHC took us out.
Thanks for the opportunity to lead and serve!
Seuss
YHC had never been to Folsom, so YHC took a trip on Friday night to scope out the terrain and find some fun places to build a workout worthy of the Folsom PAX. YHC found one hill, then another hill, then another hill, and yet another hill. All of these were put to good use this morning.
WARM-UP:
25 SSH (IC), 10 Alarm Clocks, 10 Burpees, 20 Moroccan Night clubs (IC)
THE THANG
We headed out for a Bataan Death March around the pond, up the main road, towards the Police Dept, then down Sportsman Dr, continuing down the footpaths. (Bataan Death march = Indian Run with last guy dropping for 5 Burpees, then running hard to catch up to the pack). Montross and others found out that it’s good to get the first set out early, but that it doesn’t guarantee that will avoid your next set and run from being on a hill.
The PAX were thankful that “this was going to be the last hill”. At that point, YHC coordinator shared the good news that there were going to be many more opportunities later in the workout for more hills.
We circled around and went down into the lawn, at the base of a grassy hill. We then got ready for a set of exercises and hill sprints. Our exercises were 3 Burpees, 3 Ski abs, and 3 Knee Tuck/Jumps. Then we mosey’d up the hill should-to-shoulder for a short distance, until YHC yelled “Go!”, then we all sprinted up the hill to the soccer field fence. We mosey’d back down the hill, and repeated about 5 times.\
We mosey’d on the soccer field, for the next routine of Thirds. Run 1/3 of the field, then 10 Mike Tysons/10 Crunchy Frogs, then Lunge-Walk the second third, then 10 Mike Tysons/10 CrunchyFrogs, then Run the remainder. We repeated, changing the exercises to 10 Merkins/10 Big Boys, switching the Run to a Nur. Last set had us doing 10 Jump Squats/20 Flutter Kicks. The field was not at all dry when we arrived, but we sopped up some of the moisture with ourselves.
Then we moseyed to the bleachers on the field for the next routine. This time we knocked out BLIMPS with a run in between each letter/exercise, running across the field and up the little but steep hill to the Tennis Courts, and back to the bleachers. 5 Burpees, 10 Lunges, 15 Imp Walkers (IC), 20 Merkins (IC), 25 Plank Jacks (IC), and 30 Squats. We planked for the six in-between.
There were bleachers just sitting there, and 20 Dips seemed like a good idea, so we did those in cadence.
Next, we mosey’d down the path, past the amphitheater, past the pond, to the bottom of the hill, around the last pavilion, and back up the parking lot hill to the starting point for 6MOM.
Our 6MOM consisted of LBCs, Merkins, Heels-to-Heaven, Protractors, and two other exercises that I cannot recall, even though they took place just a few hours ago.
ANNOUNCEMENTS
Watch the Amoeba Ruck in Belmont today, and join them afterwards at Primal Brewery (Balljoint posted at Folsom, and then went to the Amoeba Ruck – Beast!!)
Register for Grow Ruck – Aug 6-7
Register for the Red Cross’ Blood drive at TechWorks in Belmont search “F Three” on Red Cross website.
F3 dads First session June 19 at the Yank, other sessions in July/Aug
PRAYER REQUESTS
Prayer
Big Pappy’s family health
Sister Act –
Gumby’s mother
Montross’s M’s grandma
Turtleman’s recovery
Montross’ sister’s pregnancy
Thanks to the Folsom PAX for the warm welcome and for a great breakfast at Country Kitchen!
—Bubba Sparxxx
My first Q at The Yank came four days after my 36th birthday and during only the second installment of The Bunker, so I thought we would have fun with the warmup but it kinda got boring after a while. Here’s what happened.
Warmup in the pit 36 of each IC
gravel pickers, some said Gavel pickers
Imperial walkers
Toy soldiers
Merkins OYO
Yankers split from the Bunkers and this is the “fun” we had.
Bear crawl up the driveway from the pit.
5 burpees at the top.
Bear crawl 2 parking spots, stop then do 10 Merkins
Repeat until the stop sign.
Mosey to the hill at the townhomes, I hate this hill but we also need the challenge. We counted of by twos, there were only 8 of us so it wasn’t too hard.
1’s runs the hill and the 2’s did the exercises AMRAP then we switched.
—Alphabet
—Apolo Ohno
—Reverse Crunch
—Overhead press squats
—Newton’s Cradle
Next we Moseyed to the school to grab some wall. Stop close to the pit for 10 monkey humpers for the Bunkers.
10 Donkins(donkey kicks into a merkin)
30 sec wall sit
Repeat 3x
A few minutes left to do one partner work.
100 WW1’s
Mosey to the Yank and welcomed by monkey humpers from the Bunkers. That’s time.
Prayer Request:
Turtleman
Brutus on a mission trip
Big Pappy and family
Breaker’s Son and daughter-in-law flying home
Buckshot’s family friend who has a baby with a tumor
Announcements:
Blood drive June 16 in Belmont. Search Fthree Gastonia to signup.
Grow ruck 24 in Charlotte August 6 weekend
Thanks for the opportunity to lead.
Gavel