A dozen HIM came out to witness history this morning not by simply running to Marthas and back but to watch the rare changing of the guard at the Pub. It is with great delight and honor that I am able to assume the role of site Q from JJ at Gastonia’s premiere running AO. JJ has served as site Q for over 2 years (ever since Monk left) and has grown the AO. He has led us in the rain, the snow and the swampy humidity of summer. He has beaten back challenges from the purse carrying ruckers and served the AO with honor and dignity. My only hope is to not screw it up. SYITG
Page 524 of 917
I Arrive with about 4 minutes to spare cutting it close…. pax look like bowling pins as I come in hot driving up to pickup area in front and park …. pax start getting excited as to what is hidden in the box ( truck).
Pledge and brief disclaimer as ( at the moment ) there are no FNGs
Let’s do a super abbreviated Iron pax challenge
3 burpees ( I also explain how challenge is meant to go EMOM)
5 hand release release merkins
10 leg raises ( make sure to drop legs back to ground)
5 jungle Boi Squats ( 2 spoon style ) jump squat with x jump
10 big boys
10 lunge steps ( each leg gets count)
The REAL numbers are 50, 100, 150,200,250 with 3 burpees EMOM ( Tabata timer)
time to open truck bed and drop Ms speaker … oops
grab a coupon for 20-1
goblet squat
curl
swing
overhead press
triceps extension
20 reps each then following Time Frames example from last week alternate traveling exercise to end of shelter and resume 19 and presumably down to 1 …. I’ve never used this and have never been present at a beat down with it …. was not disappointed nor surprised to learn there’s a reason no one finishes this ( although in the cooler weather coming this exercise will return without a warmup or cool down!)
tough exercise
somewhere at beginning of 20 reps we had an individual arrive ( Brian Kerr who knew Outhouse, Time Frame and Tube growing up… and was EHd by Tube …. also had been present many moons ago but could not remember F3 name….
Brian really opened up about struggles with addiction and falling off the wagon only to self admit for treatment in Florida which he has just completed …. fan of Georgia ….. and since he’s truly faced his struggles head on …. and the AO has that name as well as schools mascot …. only seems fair to dub him Bulldog!
announcements for Mt Mitchell, Gastones run with cancer survivor day after, Gump’s 50k
prayers for Les Nessman M ( Shelly) back in hospital
Hermies brother ( surgery today)
Sledges brother-in-law
unfortunately in all the excitement forgot to pray us out so I humbly ask those present to lift these prayers up
lastly we enjoyed STP (Stone Temple Pilots) and I n our cool down I queued up the Hu band ( check them out Jacoby Shaddix (Papa Roach) has brought their brand of metal called Manchurian Metal as well as their singing ( almost chanting ) called throat singing … believe me when I say check it out as well as their video featuring their main instrument … horse head mandolin … (pretty damn cool)
now why that title? Well The Bess groundsman came out to leaf blow whilst we worked out and Time Frame called out his F 3 name as Blowjob!!! I had to stop exercising at this point or I would have dropped something on my foot !!
I think we’ve all been part of a WOD – a workout designed to honor someone special. Often these are military or other civil servant heroes and it’s an opportunity to push yourself and reflect on that person and use their greatness as motivation. We’ve all heard of the Murph, Tellier WOD, etc. I started seeing several lesser-known WODS through the summer on Strava from Pizza Man. Then, I began to see some names I recognized out of Midoriyama. Def Leppard WOD. Freight WOD. After attending the Freight WOD, I knew I needed to participate and honor someone I really appreciate. 16 attended this momentous occasion.
We warmed up with my standard stuff: SSH, Toy Soldiers, and Morrocan Night Clubs.
A few fun facts about Oompa: He is a proud former Marine, happily married with a very intelligent daughter (gets it from her mom, I suppose?), great at conversation (the 2-way kind…not just talking), loves to troll (mumble chatter), and he is old. Some of those things play into this Q.
We’ll do an exercise for each letter of his F3 name – most will be 60 reps each however, the burpees will be AMRAP for 60 seconds (didn’t want to kill him). After each set we took a run up and down the street. The distance was tweaked through the workout according to time.
O – OYO Burpees for 60 seconds
O – OYO Burpees for 60 seconds
M – Mountain Climbers 60 reps
P – People’s Air Presses 60 reps (people’s chair while doing overhead air presses
A – Australian Mountain Climbers 60 reps (a real crowd favorite)
22 for the Vets – Oompa counted them in TRUE Oompa fashion
L – Lunges 60 reps
O – OYO Burpees for 60 seconds
O – OYO Burpees for 60 seconds
M – Mountain Climbers 60 reps
P – People’s Air Presses 60 reps (skipped the run after these due to time)
A – Australian Mountain Climbers 60 reps
22 for the Vets – Wichita called these because he does Merkins
Most covered about 3.3 miles today.
Throughout the workout, I shared a few of my favorite Oompa stories as did some of the other PAX. Thanks to those who shared. Honestly, I think hearing some of the stories was the best part. I can’t possibly tell them all, but common themes were: Oompa is a great friend and listener, he is super-supportive, he has your back, he loves to be a part of F3 Gastonia, he doesn’t take no for an answer, and he still have a few sprints left in those legs!
Many prayer requests! SA’s family, Stogie’s father, Westside M-in-law, Double Stuff’s friend, Montross’ aunt, our leaders (I made a list and lost it so I apologize to those not in the list).
I hereby declare that August 29th be called “Oompa Loompa Day” in F3 Gastonia.
-Montross
We Rucked and did other stuff.
You should been there….
Work was done…. Show to know.
Another warm humid morning was served up for the 14 of us to enjoy! As there were no FNGs a quick disclaimer was given and we warmed up with some Moroccan Nightclubs, Don Quixotes and Side Straddle Hops. After that we did the Pledge.
A short mosey to the front of the Gaston County Administrative Offices. There we prepared for the Walls of Jericho. We did seven sets of each of seven exercises and then took a lap around the building. The idea was to repeat this seven times.
The following were the called exercises:
Jumping Spider
Merkin with a bounce on the up (getting feet & hands off the ground)
E2k
Elbow to knee
Russian Twist
American Hammer, but I needed an “R”
Imperial Squat Walker
Cruel cousin of the Imperial Walker, squat between each elbow to knee
Crunchy Frog
a Dr. Seuss favorite, too bad he missed them
Happy Jacks
5 side straddle hops quickly followed by two jump squats
One-legged burpee
Not enough exercises start with “O”… this was a crowd pleaser
I should have made tic marks as the laps were completed… I though we were on lap six, but a vocal contingent insisted we had done seven rounds. I capitulated to their count so we went to a more open space in the parking lot and lined up for 11’s. We did merkins and tiger squats.
Mosey back to the flag and do flutter kicks until TIME!
Everyone put in some good hard work to get just a little bit better.
Announcements
Gastone will be running a mile with a cancer survivor who is running a mile in every state… it will be 9/28 at 7 AM… more details to follow
Prayer Requests
Family members, 39 children rescued in GA, PAX recovering from injuries
We closed with prayer.
16 men at The Storm for a Wet Nutz special! 5:30, no FNG, Pledge
Moroccan Night Clubs x 20 (ic)
Air Presses x 50
CDD x 15
Rinse and Repeat
Mosey to softball field. Start with Moroccan Night Clubs x 20 (ic), Air Press x 50, CDD x 15. Then Bear Crawl to student parking lot. Each time you have to stop to rest perform 10 CDD. This is a long freaking way. Not sure what Wet Nutz was thinking, but this sucked!!!! Mosey back to softball field. Exercises called were Moroccan Night Clubs x 20 (ic) , Air Presses x 50 , CDD x 15, and 100 LBCs. Bear Crawl back to student parking lot. This time each time you have to stop to rest perform 10 Merkins. This was just plain terrible!!! 100 LBCs before mosey back to the softball field. Here we circled up for some exercises. Flutter Kicks, American Hammers and Merkins x 20. This time walking lunge back to parking lot. Then mosey to COT.
Finish up with Moroccan Night Clubs x 20 (ic), Air Presses x 50, CDD x 15
Announcements
Prayer Request
Nameorama
Wet Nutz out!!
15 at The Storm.
Warm-Up:
10 Burpees
The Thang:
Mosey to the big parking lot to the side of the school. Start on the concrete walkway at the front of the parking lot, facing the length of the lot. Start with 10 Burpees. Mosey to 1st island for 20 Big Boys, return to start. 10 Burpees, run to 2nd island for 20 Big Boys, 30 Freddie Mercuries, back to start. 10 Burpees, run to 3rd island for 20 Big Boys, 30 Freddie Mercuries, 40 American Hammers, run back. 10 Burpees, run to 4th island, 20 BB, 30 FM, 40 AH, 50 LBCs, run back. Finally do 10 Burpees, run to 5th island for 20 BB, 30 FM, 40 AH, 50 LBCs, 60 Flutter Kicks, return to start and finish with 10 Burpees.
Short mosey to the corner of the parking lot at school. 4 corner escalator is the next exercise using the entire parking lot as our square. Start with 10 Hand Release Merkins. Mosey to corner 2 for 10 HR Merkins, 20 Jump Lunges. Mosey to 3rd corner for 10 HR Merkins, 20 Jump Lunges, 30 CDD. Mosey to 4th corner for 10 HR Merkins, 20 Jump Lunges, 30 CDD, 40 Squats. With plenty of time, we would go back down. Start with 40 Squats, 30 CDD, 20 Jump Lunges, 10 HR Merkins. Mosey to next corner for 30 CDD, 20 Jump Lunges, 10 HR Merkins. Next corner is 20 Jump Lunges, 10 HR Merkins. Mosey to final corner for 10 HR Merkins.
With a little time to spare, we stayed at the school for the next exercise. Start with 10 Step-Ups, 10 Dips, 10 Derkins. Then do 15 Steps-Ups, 15 Dips, 15 Derkins. Finish is out with 20 Step-Ups, 20 Dips, 20 Derkins. Mosey back to COT. Time!
Annoucements
Prayer Request
Nameorama
SYITG
Sister Act
After missing my Q a couple of weeks ago @ The Goat, YHC was a little worried of over sleeping and missing another Q. Set the alarm and checked it twice, all is good.
Disclaimer
Warm-up
- SSH x 30 I/C
- Imperial Walkers x 20 I/C
- Don Qs x 10 I/C
- Merkins x 15 I/C
- Stretches
- Burpees x 5
The Thang;
Mosey to back of school for a speed and agility workout, but first we need to get loosened up some, Wojo style.
Start at back of school parking lot, Skip to other end by the playground and back. Repeat but doing butt kicks and then another trip doing high knees.
Next all PAX takes a parking spot, stand facing out, then shuffle to front of parking spacing and lunge jump back to the front, rinse and repeat 5X
Next exercise, each PAX lines up on painted line and do Rocky Balboas down and back, 5X,
Then we do the Rockette, Squat, Jump – Kick right leg up with left hand extended, squat, kick left leg touching right hand squat and finish with a jump. Rinse and Repeat 5X
Now we divide up into two groups so we are not running each other over…Group 1 lines up, does a side shuffle for about 10 feet and then sprints toward about 75 yards. Group 2 does the same starts when Group 1 starts sprinting. All Mosey back to repeat for a total of 5X…
That is round 1, the goal was to get in 5 rounds but YHC didn’t realize how much time the sprints would consume, so we did 2 1/2 rounds. Maybe next time, we will only do 2 sprints per round.
We moseyed back to front of school to finish workout with some stretching.
COT
The Pledge
Announcements
Prayer Request; Sargento’s upcoming Financial Planning exam.
YHC took us out in prayer
Great work by all, thank you men for allowing to lead this morning. As always, it was an honor.
Breaker Breaker
9 men at Mt. Hollywood.
Warm-Up:
10 Burpees
The Thang:
Short mosey on the fresh new parking lot to the front of Mt. Holly Middle School. Here we would do 5 rounds of exercises with a run around the parking lot between each round. Went like this
- 10 Burpees, run a lap
- 10 Burpees, 25 Merkins, run a lap
- 10 Burpees, 25 Merkins, 50 Squats, run a lap
- 10 Burpees , 25 Merkins, 50 Squats, 100 Plank Jacks, run a lap
- 10 Burpees, 25 Merkins, 50 Squats, 100 Plank Jacks, 150 LBCs, run a lap
We stayed in the same location for the next exercise. We partnered up for the next exercise. Partner 1 does the reps, while Partner 2 runs a lap around the parking lot. Exercises called were:
- 100 Hip Slapper
- 150 Hand Release Merkins
- 200 Dips
- 250 American Hammers
Time running low, we took a short mosey to the nice new lines painted in the parking lot. We lined up on the first line, facing the length of the parking lot. Start with 2 Mike Tysons, Bear Crawl two lines, then 4 Mike Tyson. Bear Crawl again two lines for 6 Mike Tysons. Continue this until we ran out of time. I think we got up to 10 Mike Tysons. Mosey back to COT. Time!!
Annoucements
Prayer Request
Nameorama
SYITG
Sister Act