Fitness, Fellowship, Faith
Four HIMs answered the call to get better today. This is what happened…
We rucked toward the Pub, stopping a few times to do 18 Merkins in recognition of the start of the Masters.
We made it back in time to get the pledge in but that’s about it. YHC had to book it out of there to make it to Bible study on time.
Thanks for letting me lead men!
It was a perfect morning to get out and push the rock at the Yank. There was plenty of EC being had by ruckers and runners alike. You can’t beat springtime in God’s country. This is what happened…
WarmUp – The patented Sargento Right Over Left IC, Don Quixote’s IC and of course Goofballs IC – Countoff so we know how many of us there are.
Mosey around the corner to the back end of the parking space road parallel to the train tracks. Lunge walk between spaces and do a burpee at each line. Plank for the six. YHC’s keen senses alerted him that a train was en route and realized we needed to get across quick or else successful completion of the weinke would be in jeopardy. Sprint across the tracks as the crossing arms were coming down! Made it with a full tally of PAX per the countoff.
Mosey to the Abbey Alley for a round of new stuff. Line up against Nelly’s wall for Australian Plank Jacks IC. Alternate to Wall Sits with air presses IC. Back to the Australian Plank Jacks, then Wall sits too.
Mosey around the corner to the back of Primal Brewing where the day before over a beer at Bottoms Up, YHC had contemplated the next day’s Q. This is what was created.
The Thang: DOCKS (as in, the loading dock feel of Primal’s outside area)
Partner up, #1 does each exercise, #2 runs to the end of the dock, up the stairs, back to the other end and bear crawl the handicap ramp. Each letter represents the following exercise. Do 50 reps of each.
D = Diamond Merkins
O = One Arm Pickle Pounders (thanks to my M for suggesting this one)
C = Copperhead Squats
K = Knerkins (aka Chuck Norris Merkins)
S = Scorpion Dry Docks
This was a beast of a routine so to recover we listened to Moby’s “Flower” for some Bring Sally Up. It was a crowd pleaser for sure. As a second act, rewind the DOCKS routine but do 25 reps this time around.
Mosey back toward the start but stop off at the mural wall beside city hall for a round of 11’s. On one side do Dirty Hook Ups, at the other side do dips. This sucked too.
Head toward the new pavilion for the last hurrah.
Mucho Abbo! Do in cadence reps of the following: Sleeping Hillbillies, Flutterkicks, Dying Cockroaches, Rosalitas, Protractors, V-Ups, Oblique Crunches, Nolan Ryans
Pledge of Allegiance. Time’s up! Thanks for the opportunity to lead men!
Announcements – Convergence, PT Test, Short Sale’s challenge
Prayer Requests – GSM, Turtleman’s recovery, Flintstone’s sister, PAX out of work, Neutron’s daughter Vivian recovering from heart surgery
Great weather for work and learning. Thanks to everyone who participated in the F3 Dads service (Trash Pickup). Blart continued the work today by picking up a receipt. I question his motives as he specifically called our names to make sure we saw that he got credit for it.
I will apologize for any missed prayer requests as Purple Haze called me during the recording. Why you ask? Because he is technologically deficient. I called him to make sure I had his phone stored this morning while he gave me the number. He is the only person on slack with two IDs and doesn’t check either. He decided to call me back so he would have the number on his phone???? What??? You have to love this stuff. Everyone stayed around and discussed Whetstone at Qsource
Prayers: Freights nephew (arm), GSM Family and all those affected, Sister Act, Gumby’s Mother
Announcements: Lincoln 5K this Friday, Convergence this Saturday (WA Bess – Bulldog) and bring a block, PT Test the following week at Gashouse
15 PAX posted at Folsom and honored Albert Gettings by doing the “Bert” Hero WOD. For those that have never done it, Google it and give it a go. It is a mental grinder but just keep in mind that this man sacrificed his life for our freedom.
Moleskin:
YHC talked about being 1% better than you were yesterday. If we strive to do this then we are constantly trying to accelerate.
Announcements:
Thanks for the opportunity to lead…until next time Pizza Man is OUUUUUUTTTTT!!!
8 Pax circle up to get started at the newest AO in the region. Blart rolls in late to make it 9.
Warm Up: SSH x 15, Cotton Pickers x 12, Imperial Walkers/Hillbillies x 15 or something like that.
Mosey towards the upper road at Carr Elementary and circle up for 15 Merkins IC called by Broke, 15 LBC’s IC called by Freight, 15 Squats IC called by Squat Master Slaw, 15 CDD’s IC called by Mayor.
Mosey around the back of the ball fields to the other side of the school near the road and repeat the 4 exercises x 15 IC.
Mosey back up the road and turn right to go to the front of the Methodist church and repeat the 4 exercises x 15 IC.
Mosey up the street to the entrance of the Dallas Courthouse for a different routine.
11’s starting with 10 Plank Jacks moseying to the courthouse and up the “not up to code” steps up and down to the other entrance for 1 Hillbilly. Then back across the steps to the other entrance for 9 and 2 and so on until back to 1 and 10. This was very difficult and a crowd favorite.
Mosey back the long way past the Country Kitchen as we noticed a few bearded, truck driving Pax after the Folsom beat down and back to the Parking lot. Time for one last round of the 4 exercises x 15 IC.
Pledge.
I talked about Proverbs 17:22 A cheerful heart is good medicine, but a crushed spirit dries up the bones. As we get older, we can easily lose our cheerfulness and fun (if we ever had it). Try to keep a fun spirit and posting at F3 workouts is a great way to do that. The F3 Pax are always good to help keep us cheerful and talk a little smack.
Now, time to name the new AO. Yellow Jackets, Water Tower, Phat Ricky and Old School were the contenders. I was partial to Phat Ricky but OLD SCHOOL was selected. It is nice to have another Saturday option in F3 Gastonia and I believe it will do well so give it a try if you can.
Announcements:
LMS 5K next Friday, April 16th at 6:00 p.m.
Convergence next Saturday April 17th at 7:00 a.m. at The Bulldog (W.A. Bess Elementary).
PT Test on April 24th.
Prayer Requests: Robert Shook, James Lewis family, Sister Act, others I may have missed. Blart took us out.
It was slightly muggy and the pollen and ragweed were in full bloom. On the night before the workout YHC and Tube the Painlab site Q collaborated and decided that we would split duties since the weinke YHC had decided on did not involve an inordinate amount of running. We thought that it would be a good opportunity to combine the PAX for a nice change and maybe encourage some of the Painlab regulars to give boot camp a try.
After a very nicely Q’d warmup:
20 Hillbillys
20 Imperial walkers
20 squats
10 merkins
5 burpees
YHC took the rains and over to the rear steps of the library for some of the thang.
Partner up.
Pax 1 stays and does AMRAP while Pax 2 travels any way he so chooses to the top of both stair cases for 10 merkins. We had some interesting choices. There was bunny hopping, the one legged sprinkler, bear crawl, and mostly the old fashioned mosey. This x 3 per called exercise.
Merkins at top. Squats bottom.
Cdd’s at top. LBC’s bottom.
Up to the dentist’s office for a twist on The Walls of Jericho. This was 7 reps of 7 exercises on 3 walls 7 times around the building.
Exercises were:
Squats
Monkey Humpers
Merkins
Mountain climbers
Plank jacks
LBC’s
Flutter kicks
Rudolph and Whoppee decided they would throw in 7 burpees on wall #2. Finding inspiration in Whoppee and Rudolph’s example Linus and YHC around round 4 decided to throw in 1 burpee per wall.
There was some interesting conversation about overweight penguins that quickly became very inappropriate. We all had a good time with that. You just had to be there. Its also possible that we had a buzz going from the sea of pollen we were pretty much swimming in. And the mumblechatter was as thick as the pollen.
We all finished with very little time to spare.
Mosey back to start and time.
No live penguins were harmed in this workout…just very offended.
Everyone pushed hard, got stronger, had some laughs, broke a sweat, talked some junk, and had a wonderful morning.
Announcements:
4/17 Convergence at The Bulldog. Bring a block or kettlebell.
4/18 Tron Moss 5K Crossroads
4/21 PT Test Gashouse
Prayer requests:
GSM Family. Donation link on the Mumblechatter page.
Mason, T-Square’s 2.0.
AYE!!!!!!!!!!!!!!!!!!!!
Timeframe
Bulldog had the perfect playlist provided by Less Nesman to accompany some old bricks.
Curls, squat press, Moroccan nights, nut crackers, seal claps, hernia, American hammers, followed by rifle carry ruck with you friends, hand bricks.
Great upper body
Join us at great AO Bulldog!!
Fortunately for me, Dr. Seuss reminded me at the PUB that I had the Q downtown. With less than 24 hours to prepare I knew I had to put something together and declared the theme would be hard times.
Twelve men showed in the Gloom and we got right to it. Disclaimer and then warmup right at 0530.
SSH/Merkins/LBC’s/Squats
Mosey to the bridge and bearcrawl the bridge. We needed a countoff after that.
Mosey down to the County building near the ATM (street crossing one) Assemble at the base of the steps for DORA. Partner up…
The exercise at the bottom while the partner runs the steps, gives 5 burpees between the steps, and then runs back to switch for 100 Merkins, 200 Squats, 300 LBC’s. This got the sweat rolling.
Hit staircase for calf work. 50 regular, 40 pigeontoed, 30 duck footed.
Mosey back to the intersection for street crossing two. Squats while we wait for the light. Mosey to the Pavilion where YCH got the speaker.
Mosey to the small community park for 30 dips, followed by another mosey to the top of the parking deck.
One minute EMOM exercises while the Dusty Rhodes “hard time” speech plays in the background with the Runkeeper app drill instructor telling us when the minute was up.
First round minutes 20 CDD’s + 10 Dying Cockroaches + 1 getup x 2
Second round minutes 25 mnt climbers + 20 Flutter Kicks x 2
Change the station to some Alice in Chains downtown playlist of “Sea of Sorrow” and “We Die Young”.
Get on one end of the parking lot for the Thang:
Hand release merkin burpee long jumps at each parking space line across the top of the deck to the other side. (Crowd Pleaser-Was asked during this why the interesting song choice….are you not swimming in a sea of sorry?)
Mosey back and lunge walk the top of the deck and then mosey to start.
We finished up with two burpees before the clock struck 0615.
You never know when adversity will strike you. Hard Times happen to all of us and if you aren’t prepared can take a toll. We should consistently be preparing for adversity and hard times by keeping pushing ourselves to do hard things. Voluntary tough things builds resilience.
Announcements: Convergeance April 17th , PT test on the 24th, F3 Dad’s AO trash cleanup tomorrow (see Mayor’s preblast) TronMoss 5/10k next Sunday at Crossroads at 0630.
Prayer requests: GSM employees and families-Stroganoff. Big Pappy’s son, James Lewis family and son, Flintstone’s sister, my FIL and the Frunzi family on the their loss of son Bennett.
I am glad Dr. Seuss reminded me of my Q (Accountability). I signed up for this some time back when I was still recovering from a stress fracture and thought it would be a good goal to put something in the future to prepare for. I am glad I did and grateful for the HIM’s that turned out.
Wednesday at Martha’s House, err The Labyrinth and 9 HIM were in attendance. It was dark and YHC had the weinke ready. This is what happened…
Disclaimer, I’m a professional, do what I say.
Warm Up – Goofballs, Don Quixote, the patented Sargento Right over Left
Count off to make sure we don’t leave anyone behind. Dry Rub warned me he’d be leaving early. We’ll decide if he gets credit or not.
Mosey doing a Bataan Death March to wherever we’re going.
End up at the center point of the baseball where we stopped and did some jump touch the wall things x25 IC.
Mosey down to the parking lot out front of the latrine for a round of Rocky Balboas x25 IC. At this point YHC laid out the first session of pain.
11’s – Tiger Squats on one end, Hand Release Merkins on the other.
Mosey back into the dark for an extended jaunt around back to the lower soccer fields for The Thang.
Dora 1,2,3 – Partner up, #1 runs to the other side of the soccer field, #2 does
Mosey back to the start for some Nolan Ryans IC. Time, thanks for the opportunity to lead men!
Prayer requests – Pray for the entire GSM family
Announcements – Mayor’s 2.0 trash cleanup this Saturday, Short Sale’s challenge, convergence, PT Test, TronMoss 5k
YHC took us out in prayer.
My second Q of the week, though I’m not chasing Sargento’s epic adventure to Q all sites this April. Nah, this week my 2.0 is at the beach and I had my mornings free. I saw the opening and grabbed it from Pillager, primarily because I hadn’t been to The Goat in maybe 18 months. Some of that was IR related, some because I needed miles at The Pub and others because I fartsacked. Never-the=less, I forced myself to get out of bed at the alarm and suit up. Why is that so hard you wonder, recall my daughter is out of town, so had a friend come over after dinner last night. This friend is fond of the “brown water” so I felt obliged to join him. My preferred libation is beer so it didn’t take much for me to feel the effects this morning. On the way to the Goat, I did slow breathing exercises. I had visions of splashing merlot creating an epic event that deserved a DREDD like name. Luckily I pushed that aside and the Q-power took over as I introduced myself to the regulars, finally putting faces to the names I’ve read so much about. 0530 hit I’m not a profession, actually an idiot; I’ll make some recommendations, feel free to join me – time to rock:
Warm-up
10 IC – Toy Soldier/Imperial Walker/Side to Side Lunge/Plank Jacks/Fire Hydrants (R/L)
Pledge
Take a warm-up lap around the circle and stop at the brick ledges on the corner. No name for this routine just something thrown together: 10 Box Jumps (or Step Ups), 10 Derkins, 10 Dips then run a lap around the circle. Repeat 3x. I quickly learned there are some bat-flippers among this group so I had them start the exercise portion a 4th time while the rest of us caught up. A 10 count from Watts Up and then down the neighborhood portion of Center Street until we arrived at the church parking lot. This portion would be 11’s beginning with 10 Crunchy Frogs and 1 Mtn Climber on the other end – run the long way between. Oblivious took off in the lead with Flintstone pushing him. A lot of good work was put in here, even good form on the CF’s. Another 10 count and we returned via 8th Avenue where it seems a weekly challenge for the AO is to see how fast Oblivious can reach on the Speed Checker sign (16 mph) this morning. We halted at the bottom of the hill on 9th Street. The PAX knew Triple Nickel was coming but they groaned when I said it was 5 Mike Tyson’s and 5 Burpees (5 trips). Watts Up spilled some mumble chatter he was not a fan. Me either but I felt some of those guys needed some challenge so best I could do on short notice. With a few minutes left we finished off the morning with Corkscrew + Merkins for about 45 seconds and then V-Ups for about 30 seconds. Dirt had to high-tail it out.
Announcements: Convergence 4/17 at Bulldog, PT Test 4/24 at GasHouse, AO Clean up Saturday for F3 Dads at 1030; Buckshot heads Young Life at SPHS and has a golf tournament May 10th at Cramer Mtn. If your good at golf or good at drinking beer, sign up to play. See Buckshot for details.
Prayer Request: Job searches, Flintstone’s sister, Turtleman recovering from surgery. At the time, we didn’t know many of the details that have since come out regarding the tragic event in Rock Hill involving GSM James Lewis and Robert Shook and the Lesslie family. There are few words to say other than we pray for those people and ask God to provide healing power to Robert Shook as he fights for his life. This hits us as we know Stroganoff, EZ Rider, and Purple Haze along with the GSM family. This stuff makes your scratch your head.
Moleskin: It was nice to be back at The Goat – a good AO that I’ve been following their stories via BB. A lot of momentum with guys pushing hard. I had several ideas for the workout and procrastinated until 11 pm last night when I just made the Weinke, going with a few ideas that seemed to work. What was unexpected was the pattern of the mosey’s we completed. So like the old t-shirt said, See Dick Run, See Dick do something (drink/drive, whatever). The moral of the old 1st Grade reader series is: “don’t be a Dick.” Except if you’re at the Goat – then you’re pushing the rock.
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