What:  Q vs Q!

When:  Saturday September 15, 2018

Where:  Gashouse (Schiele)

Time:  7:00 am – 8:00 am, normal time

Q’s:  Whoopee and ShortSale

Open and Close Q:  Roscoe

Who Should Attend:  You

What is at Stake:  Bragging rights and your overall health

Why Attend:  Great time, body sculpting, Pax engagement, lifetime memories

Summary:  Pain and fun are encouraged, merlot expected, attendance counts 50% of your overall cumulative grade, Fartsacking will absolutely be denied for this event.

Brought to you courtesy of Roscoe Productions, an LLC partner of Gashouse and Hippa Enterprises, Introducing our First ever Q vs Q!!!

Whoopee is a beatdown monster, a land Leviathan.  Short Sale is a creative master, a calisthenics Virtuoso.  But wait, Whoopee has been known to have a suggestion or three, and Short Sale has whooped the best of the F3 Pax.  Who would win a Q contest between the two?  Who will win the right to say they are the Q Champ?

This is your chance to find out.  All that is required of you is to post.  Well, and to follow their suggestions, and then vote!  Your voice counts, where else can you say that?  In your home?….Come on, get real boys’……..

Criteria as follows:

1. Best Beatdown
2. Overall best Pax Engagement
3. Overall best Creativity

Each Q will get two intermittent ten minute increments.  Roscoe will lead us off and finish.  Voting will be online, will post link later.

Disclaimer:

Admission is free of charge, there will be absolutely no refunds or exchanges

Must participate to vote

Q’s are not professionals, nor will they be staying in Holiday Inn’s the night before

Verbal beatdown between the Q’s by Twitter and Slack and in person is heavily encouraged and should or should not play a final factor in your voting decision, I don’t care

There is no trademark or patent pending here

Hippa is a genius

Everything Short Sale, Whoopee, and Roscoe suggest, will just be a suggestion.  I suggest you use acute judgement in deciding how to follow their suggestions

I also suggest you Post!!!

There were no Short Sale’s or Whoopee’s harmed in the promotion of this production

We want you to attend, but if not here, post at Folsom or The Fighting Yank, be a part!!!

Whoopee Defecating on my Weinke should not play a role in your overall voting decision

Aye…….Linus

Two Rucked and others Ran.
Thank goodness no skunks, but I did see a raccoon running beside of Sister Act for second the raccoon just couldn’t hang with SA.
Prayers for the Long Family as they mourn the loss of a family member (stroganoffs Dad).
Prayers for those running in the BRR this weekend.
Announcements:
JJ 5k
Soldiers run 5k
Bed Pan is full!

11 Him’s posted at the Yank pre-Labor day, including one FNG we been working on for a while, welcome Tanner Smith – Slice.  Boudin stopped by for warm -up and pledge as he was getting in some miles still prepping for BRR.

Here’s how it went: warm up SSH x 10, cotton pickers x 10, imperial walkers x 10.  Pledge.

Mosey up main street hill take a right on Eagle to Belmont Central Elem.  On play ground beside school is large map of USA, that became “homebase”.  Normally homebase is a safe place, but in our case it was the site of repeated burpees.  All pax arrive at map for 10 burpees.  At each coner of play are Q had written an exercise in chalk and number of reps.  After each exercise, back to home base for 10 burpees.  Exercises were 10 merkin, 20 lbc, 30 American hammer, 40 cdd, 50 squat, 60 step ups, 70 SSH. Adding in 10 burpees after each set totaled 80 burpees.

Mosey out back side of school, beside Davis park and around to front of First Baptist Church.  10 burpees.  Reverse bear crawl up the steps from the side walk to the front doors of the church.  There are A LOT of steps, this pretty much elevated suck factor to extreme.  To add to the punishment, the steps are divided into three sets with a flat area in between, 50 big boy sit ups at each flat area then continue the reverse crawl up.  Once complete crawl back to side walk.  10 burpees for 100 total burpees.

Mosey back to Yank, had a couple minutes left for some more merkins and little flutter crunches.  Time.

Good push by all on a muggy morning.

Reminded everyone of spend for need event, JJ5K, Murph, Burpeethon.

Named FNG – welcome Tanner Smith!

Prayer requests – teacher students administrators in new school year, another shooting in Florida, all with thoughts of committing acts of violence

Always an honor

Tiger

What a great way to start the 39th year of my life, let’s lead Painlab!  The fact that I had no weinke wasn’t going to faze me, I’ve had  a LOT of research and exercises in my time that are: easy to modify, low to zero impact, and good for building muscle.  But being a Bday jam, I thought having a little fun was in order.

The Thang:

The day technically started with Pedal, RPO  and I cat-calling to Linus about how sexy he is as he was jogging towards Gashouse on Garrison.  Boy is putting in work.  They helped me set up Painstations around Frank, who I hadn’t seen in awhile.  We go over to see Linus forming the circle, he warmed us up, HIPAA and Mayor got their weights, and 13 HIMS did PainLab:

WU:

SSH x 15, Low Slow Squat x 10, MCC x 10, IW x 10, Merkin x 10, LBC x 10

DORA – 100 Merkins, 200 Squats, 300 LBC – this was warming up still, but had to Omaha for time.  I was solo man out, but here comes Dr. Feelgood!!  Now we’re rocking.  I had the partners bear crawl to the steps, crawl up the steps, side lunge across, bear crawl back.  This was good heart starter.  I caught a thorn in my hand that has caused a lot of pain in my finger.  At a cookout that night Gastone and Pedal made fun of me.  Back to the workout.  Omaha to Painstations.

PAINSTATIONS – lots of guys, so had to come up with a few on they fly.  They were:

Diamond Merks – Curls – Slamball – Thrusters – AmHam – Tricep Ex – Squats – Plank – Burpees – Lunges – Swings – something else:  do 8-12 reps, 3 team claps, rotate, I count to 10, repeato.   During this time we reviewed what F3 is, the 5 rules, and discussed renewal.  Since we had an FNG there, we had to cover some basics, but a birthday, hell everyday, is a chance at renewal.  Don’t let a birthday, a new-years resolution or the day of the week dictate how great your chance for renewing your spririt, your body, your mind, whatever you need, to get refreshed and start anew.   We did this until it was about 15 ’till, then broke out….

DR. FEELGOOD DRILLERS – I was tickled Feelgood made it, because I named this exercise after him.  I gave a brief rundown on why I created these, which is well documented, but let me tell you, either I’m way out of shape or these are just awful.  Everyone lines up, mimic my movements, which includes squats, merkins, feet chops, quick twists, monkey rolls, whatever.  Pedal, Feelgood, Mayor and HIPAA helped here until 10 till, then we broke out….

DODGEBALL – yes, bought an old-school playground ball the night before (thanks M), and we played Dodgeball.  I was on team Big Dawg, and we lost 2-1 to team Sandy V.  I played terribly but had fun.  THen the rest of the Pax joined for a mega-game.  It came down to a 3v2 with time almost up, then Hunkajunk caught a ball with his feet.  I called it on that, Team Sandy V prevailed.

We circled up, announcements about Burpees by the Lake, remember Tully is coming next weekend, Snowbird retreat, something else.  Named FNG Teddy Bear (ha!).  I was grateful to be able to pray us out.

MOLESKIN – another workout in the books, another day in the books, another year in the books.  Tomorrow will be even better, relishing the friends and families we have.  Men, you live better than 99.9% of human history.  Don’t sweat the small stuff, because everything is small stuff.  If you need help, dial up Rudolph any time, truly blessed person to enjoy your sharpening  Many hands make light work!

warmup.

SSH

Hill Billies

Cherry Pickers

Imperial Walkers

mosey to Hawthorne Hill.

We did 11’s

merkins on the bottom and squats up top.

Mosey across the street to the other side of Hawthorne.

Skip to the top of the hill.

Then we do Route 66 down Airline Ave.

1 legged deadlifts.

Several others I don’t remember. We had some Mary on the curb as well.

Great time at The Yank as always. For those who have not been to The Yank, I would like to encourage you to try and come over sometime. Lots of great places to put in work and lots of fun. Great breakfast afterward and some great second F. I would like to thank all the men in Belmont who come out. I learn from you every time.

Announcements.

JJ 5K

Stop Soldier suicide 10K and 5K

prayer request.

Please keep each other in prayer. Encourage each other and lend an ear where needed.