6 Showed for the real Thursday workout in GasHouse. Remember, Food is better than Drink. Once you go Diablo, you never go back, or at least maybe you will come here again….hopefully?

We started with the pledge then did a few Road Kills (ruck on, drop on ground and play dead, then get back up). We started the mosey towards the park and at the entrance did some Merkins and Squats. On the way in we did some more at some of the lights then moseyed on to the pull up bar. At the bar we took turns with a few exercises in pairs. 2 hung from the bars for as long as possible while the other pairs either did squats or merkins then rotated from 1 station to the next for a couple rounds each. Goal of this is to strengthen grip for pull up type stuff-something I really need to work on. We moseyed on through the park, into the cut-through woods to the neighborhood. We attacked Gastone’s hill with gusto and fervor as no other men have ever done. At the top we did some exercises including upright rows with the ruck and a few others I don’t remember-all for “a little while” instead of a specific number of reps. We came down the hill and headed back to start for our COT. We have talked about some EC in the afternoons-trying to get over the Gastone’s Half Pipe to ruck for an hour or so-be on the lookout for a twitter call for anyone interested.

Bedpan with the Q next week-show to know-Whoopee

Signed, The Goat.

“From sunrise to sunset, I was in the forest, sometimes far from the house, with my goat who watched me as a mother does a child. All the animals in the forest became my friends, even dangerous and poisonous ones. Thanks to my goat-mother and my Indian nurse, I have always enjoyed the trust of animals–a precious gift. I still love animals infinitely more than human beings.”
― Diego Rivera

Warm up.
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC
SSH 20 IC, Imperial Walkers 10 IC
Merkins 10 IC, Dying Cockroaches 10 IC

Pledge

Mosey the long way to the small parking lo in fron of yoga studio.
Pair up.
1 burpie into 5 plank jacks & repeat while partner
lunge walks to end of parking lot, runs back – SWITCH –
3 rounds.

Mosey to big parking lot
Partner runs the big loop,
other PAX hits
20 side straddle hops, 20 LBCs, 10 Merkins, 10
3 Rounds.

Pavillion:
5 Pull ups
20 Montain Climbers
10 Merkins
3 Rounds

Mosey around to parking lot for 4 minutes of Mary.

Announcements:
Convergence June 29th
Belmont core w/ Def Leppard
Tuna Run 200

Prayers:
Leigh Ham, Tesla’s grandmother passed & pray for her son who’s wife is battling cancer.

Good weather today at Midoriyama for some blocks.

Everyone grabbed a block and headed to the parking lot.

Everyone did 10 rounds of:

10 blockies

20 squats

30 overhead press

mosey to opposite side of parking lot and back.

It was a lot of work, but everyone rocked it

did 3 laps around the horseshoe pit which were each followed with

30 flutters, 40 LBCs, 50 freddie mercurys

some planks and some hip slappers.

Ended with COT praying for several pax that have been absent and need some encouragement.

I got out of my first Q assignment because I “had to work”.  Gastone didn’t let me get out of the second.  The day was May 29th.  The AO was SnoBalls.

Disclaimer

Pledge

5:30a

Warmup:  SSH x 25 ic,   Moroccan Nightclubs x 25 ic

To the wall: 3 sets step ups, 25 each leg oyo, 3 sets big boy situps x 15 oyo, 10 hand release merkins

Mosey over to center of the baseball fields: 3 sets in this order: LBC’s x (?) (can’t remember), American Hammer x (?), Squats x  30 oyo

Mosey to the picnic tables at the playground: 3 sets: dips x 15 on picnic tables, run into playground for 10 joyous pull-ups.

The Main Thang:  To the hill between picnic shelter and soccer fields. ELEVENS:  Start at bottom.  Monkey humpers at the bottom, Burpees at the top.  Q switched after 7 burpees to diamond merkins after 7.

Make way back to SnoBalls:

Pax led exercises: LBCs IC x 50  (Gastone?), Bear Crawl to light pole and back (Turtleman).  Mosey up to upper parking lot Martha Rivers, Timeframe led obliques.

Mosey back to Snowballs.   Announcements, Namerama, COT

A week or so ago … the Class of 2019 of Stuart W. Cramer High performed their Senior prank by laying squids all over the parking area and entrances of the school. As great as squids are, they just don’t seem as intimidating as the octopus … so, I decided to lay down “The Octopus” all over the parking area and entrances of the school instead!

The Warm Up

SSH X 8 IC

IW X 8 IC

Grass Pickers X 8 IC

The Thang

“The Octopus” has 8 arms … thus this workout will have 8 arms consisting of an exercise with 8 reps. With each arm … we moseyed from the body to the end of the arm, performed “called” exercise(s) and returned to the body and then to the end of the next arm … where we perform the exercise from arm 1 + arm 2, etc … until we completed all 8 arms of “The Octopus”!

Arm 1 … 8 Burpees

Arm 2 … 8 Burpees + 8 Merkins IC

Arm 3 … 8 Burpees + 8 Merkins IC + 8 Mountain Climbers IC

Arm 4 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 American Hammers IC

Arm 5 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 Tiger Squats OYO

Arm 6 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 TS OYO + 8 Hip Slappers IC(Thanks Sister Act)

Arm 7 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 TS OYO + 8 HS IC + 8 Step Ups IC

Arm 8 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 TS OYO + 8 HS IC + 8 SU IC + 8 – 8 Count Man Makers!

Let’s mosey back and wow … we have enough time for a round of Mary!

8 Freddie Mercury’s IC with YHC, 8 Michael Phelps IC with Slaw, 8 Peter Parker’s IC with Sister Act, 8 Parker Peter’s IC with Broke, 8 ct Side Plank each side with Termite, 8 Crunchy Frogs IC with Dr Seuss, 16 Big Boys with Anchorman, * Nolan Ryan’s each side with Breaker Breaker, 8 ct SLOW 6″ with Scribbles, 24 lbc’s with Dirt, and Head Case wrapped it up with 8 BURPEES to bring the total to 72 on this fine morning!

Time!

Romans 8 asks the question, “What shall separate us from the love of Christ?” … and the answer is nothing! No one, nowhere, nobody!

It’s been said that you can take the man out of Gastonia … but you can’t take Gastonia out of the man! Let it be said of us that not only do we bring “Gastonia” everywhere we go … let us also bring “the love of Christ” as well!

Share the Love of God always … in all ways!

Announcements

2nd F opportunity on June 22nd … Green River Tubing

We are in need of Q’s at all AO’s … You can do it, Q it!

Convergence at Gashouse on June 29

Tuna 200 Teams are forming

PrayerRequests/Praise Reports

Ratchet involved in car accident

Praise Report for Lyn Ham, also continue to pray for recovery

Emily Ham travel

YHC took us out in prayer.

Once again … it’s an absolute honor to lead! I woke up several times last night with the thought, “if you can’t do it … don’t Q it” and wondered if I could complete “The Octopus” … and in the words of Sister Act, “you’re doing it!” Thanks for the push men … until next time!

The region’s top ranked Thursday running workout was loaded with neon yellow today! Safety first of course. We ran a lot, 5 or so miles to be approximate. Some were fast, others not so much. Everyone pushed it. Roscoe even kept his shirt on!

July 18th, 2018 was a day to remember. Days earlier, a not-quite-so-young PAX who goes by the name of Montross had recently found himself on the F3 injured reserve after 6 months of F3 rock-pushing. Montross was digging, searching, clawing for ways to stay involved with his F3 brothers. He was attending coffeteria at Country Kitchen (the premier coffeteria in F3 Nation, BTW) and staying active on Slack and Groupme. However, due to the Doctor’s orders, he was NOT able to workout. Somewhere along the way, Montross (with the help of Roadie and a few others) decided it would be a great idea to hold a 5k in his own honor. After signing up to Q at Prison Break and breaking through some resistance from “Woman Leg”, Montross consulted with his inner-circle AKA Folsom, and the Tronmoss Legacy 5k was born! Soon thereafter, 16 men posted for inaugural event. Now you may be asking yourself ‘why Tronmoss?’ Well, that’s a bit of a longer story that you can read about in the original Tronmoss 5k backblast HERE.

Fast-forward nearly a year. Montross is back in the saddle, posting (mostly) regularly and serving as Site-Q for both Folsom and The Boars Nest. Montross has participated in the Palmetto 200, ran the Allen Tate MF’R (Memorial Fun Run guys…geez!), and started a ruck AO. Montross stepped up so he could give back to the group and the men that have given so much to him. However, there was still that one beacon of light, that shining star looming on the horizon, that one missing piece Montross was really looking forward to. Then, the chatter began nearly a month ago. “What’s up with the Tronmoss 5k”. “Are we doing another Tronmoss 5k this year?” How can we not do this again!

With that, Montross is excited to officially announce the 2nd Annual Tronmoss Legacy 5k has been set for July 21, 2019 at 6:30 am at the Crossroads AO(Ingles in Dallas, NC). There are a few changes.

• There will be an official route with an official winner and it is an honor that one HIM is going to be able to carry around and brag about to his friends all year long!
• There will be also be a ruck division. Ruckers from The Boars Nest will depart at 6:15 am!
• Montross will be running. It is also a FACT Montross will NOT win, but he is going to finish!

Logos were made and the date was announced a few weeks ago, but there was still something missing. The Tronmoss Legacy 5k (though it was started in jest) did mean something and ‘gave back’ to Montross in a time where he needed the support.

OK, here’s where I get serious. I really did want to find a way to make the Tronmoss Legacy 5k a ‘little something more’. This was going through my mind the past few weeks and, while listening to the F3 Roundtable Call/Podcast earlier this week, it all came together. The story of F3 Rowdy from F3 Suncoast was awesome. For those who haven’t heard it, check out the May 3rd episode. In that episode, Rowdy goes on to share how he was saved about 8 months ago and completely changed his life. He found his way to F3, became a regular (driving an hour to post), helped with a program to do workouts with local juveniles, etc and is now listening to the call of God. He is beginning to work with Crisis Response International. He is going to basically work as a domestic missionary. Rowdy will do this ‘full-time’. He plans to spend 1 month at a time helping work to rebuild a camp in Virginia for CRI, then spend the next month traveling to speak to groups, doing training, etc. Then, rinse and repeat.

On the call with CSPAN (respect), he asked for prayers first and foremost, but there was also an opportunity to support the cause financially and otherwise. If you want more info, search Facebook or Twitter for “Michaels Response”. I reached out to Rowdy and he gave me a link to contribute (CSPAN shared it on Twitter as well, you’ll see it below).

So, here’s the big announcement! I’m asking PAX who run in the 2nd Annual Tronmoss Legacy 5k to donate the cause! It can be $5. It can be $50. Donate on 7/21 either before or after the race as you feel led and as you are able. I’ll also be setting up a donation bucket on-site for those would rather go that route. If you can’t contribute financially, that’s ok too. Just send up a prayer for our brother Rowdy and his cause and that will be much appreciated. This is a great opportunity to help out a fellow F3 brother! It is a non-profit so you can donate online and you will receive documentation to make it tax deductible.

https://app.mobilecause.com/vf/cristaff/MichaelAmato

I’m looking forward to seeing all of you HIMs in the gloom on July 21, 2019!

• Montross aka Tronmoss aka T-ron