Apparently when YHC is set to Q TS, there must be rain in the forecast.
We got some work in before the rain started.
Four Corners, DORA and Mary.
Announcements were made.
Prayer Requests Noted.
YHC tooks us out.
Watts Up Powering Down.
Category: Backblast (Page 193 of 904)
YHC showed up to the AO to seeing a few guys getting in some EC. Hoping that the rain would hold off for the morning, but it started about halfway through the workout.
7:00 a.m.
Disclaimer for the PAX including 2 FNGS and we got started.
Warmup:
15 SSH IC
15 Imperial Walkers IC
10 Merkins IC
10 Gravel Pickers IC
20 Squats OYO
Pain Lab broke off on their own and we moseyed to the middle school. There we used the parking lot for Route 66.
Merkins then lunge to every other line. On the way back on Route 66 we did Squats and bear crawled to every other line.
After Route 66 was traveled we moseyed over to the church for an escalator in the parking lot. We used the 4 corners of the parking lot to stack the following exercises at each corner.
10 Merkins
20 Freddie Mercury’s
30 Revers Lunges
40 Mountain Climbers
Now that we got escalated we moseyed around to other side of church and up the stairs. At the top of the stairs we held wall sit for 1 minute then moseyed under the church awning and held plank for 1 minute. We completed 3 rounds before moving on to
DORA 123
100 Merkins
200 Squats
300 Flutters
Time starting to run low so…
Tabata work- 20 seconds of work and 10 second of rest for 4 minutes. The excersices were
CDD
Monkey Humpers
LBC
Shoulder Taps
Less than 10 minutes left we moseyed back to the start and finished with ab work. 25 reps of following excercises:
LBC
American Hammers
Flutters
Scissors
Reverse Crunch
Freddie Mercury’s
Time 8:00 a.m.
Annoucements:
Q versus Q at the Goat this Thursday. #1 seed Roscoe versus 64th seed Whoopee
Extinction run Saturday March 4th.
Name o rama then we named our FNG’s. Welcome Bookman and Bangwagon!
I took us out in Prayer.
Thanks for the opportunity to lead. SYITG.
20 Strong this Morning, we Took a trip to McQitters Wall. Stairs at the Methodist church and some Dora as well.
I mixed in some other work as to keep the pax on their toes.
Prayer Request,
The Bed Pan is Full,
This is the first year running the Dam2Dam for this team, Heard from other PAX that have have ran this relay that it was a lot of fun, challenging, but a fun relay. So when registration open, YHC was online to get signed up. Sorry, not very creative, so we had a boring team name. Next step was to put a team together, so late November, started assembling a team of PAX.
Warm-up – Started out at 3:45am for a 1:40 min drive to starting point; 6:15am start time.
The Thang
The Mt.Regal leg – Serena started us off with a 5.4 miler
It’s All Down Hill Until It’s Not leg – Orangeman with a 3.9 mile run
The Some Beech leg – YHC with 7 miles
The Windmill leg with Tiger running 3.8 miles.
Welcome to Saluda – Positraction spinning out to start his 5.1 mile leg
The Up Hill Finish w/Tesla knocking out 3.3 miles
Round one is complete and back to the lead off with Serena
The Lake Life leg – Serena pushing 6 miles
The Easy Like Sunday Morning leg with Orangeman easily knocking out 4.7 miles
Eat Mor Chicken leg – YHC wrapping up 5.3 miles
Are We There Yet was all Tiger said on this 7.8 mile leg
Fear the LORD is Positractions thoughts as he finished 7.6 miles with a big climb towards the end.
Tesla with the glory leg and a 3.35 Fast Finish.
The team was waiting on Tesla in the parking lot for his glory finish and a cold beer in hand. As he came in we carried his well deserved cold beer as we ran to finish line with him….
Team F3 Gashouse finished 15 minutes ahead of our target finish time. Great job to all runners! Looking forward to next year’s Dam2Dam race and running again with this group of guys.
Over and out,
Breaker
Great Morning at Folsom, Several Pax and an FNG.
Much work was done.
Welcome Kay-Bar
Prayer Request,
The Bed Pan is Full,
Warm-up
- SSH
- Don Q’s
- Gravel Pickers
- Burpees
The Thang
Twelve Stations of pain
- Sandbag – Squats 15x
- Large coupon – 15x O/h presses
- Large KB – 15 Swings
- Large coupon – Curls 15x
- Large coupon – Bent over rows 15x
- Merkins – 20x
- Ruck sack (30#) – Flutter Kicks 20x
- American Hammers x 25
- Small coupon – 10 reverse lunges
- Small KB – 15x tricep extensions
- Large coupon – blockees 6x
- Large coupon – chest presses 15x
After cycling through all exercises, run around parking lot.
Rinse and repeat as many rounds as possible (amrap)
COT
Announcements
Prayer Requests
YHC closed us in prayer
Thank you men for allowing me to lead you this morning!
Over and out,
Breaker
6 Runners and two ruckers descended on the Coconut Horse course today.
Great conditions for a run or ruck this morning.
Everyone stayed for Q Source (plus Whoopee) for a discussion on Decentralized Command from Jocko Willink.
Fun was had by all.
Many prayer requests at the moment.
Until the next one. Aye!
Stroganoff
Nineteen men showed up for a run or ruck at Members Only AO this morning, and 13 of them stuck around for the Q Source discussion on “King” fitness. It was a great turnout, and the weather was perfect for our workout.
There were two groups – Ruckers launched at 06:15 and Runners at 06:30. Both groups pushed themselves hard and covered some serious ground.
After the run and ruck, we gathered back together for the Q Source discussion on “King” fitness. We talked about what it means to be physically fit and how we can incorporate fitness into our daily lives. We also discussed the importance of setting goals and having a plan to achieve them.
We talked about the F3 model of fitness 3S2T. We also discussed the importance of pushing ourselves to get better every day by chasing faster men and how we can support each other in our fitness journeys.
Overall, it was a great morning at Members Only AO. We pushed ourselves hard, had some great conversations, and left feeling energized and motivated to tackle the day ahead. Thanks to everyone who came out, and we hope to see you all again soon!
Announcements:
Extinction Run:
- 9am launch
- BOS looking for volunteers- $10 suggested donations $1000 fundraising goal.
- QVQ at the Goat this week
Prayer requests:
- Volt’s son – was in a car wreck and was ejected from the car currently in hospital
- Tooth fairy daughter
- Radar’s sister
- Tigers mom
Q Source (King):
- Sargento
- Freon
- Wattsup
- BOS
- Tardigras
- Dr Seuss
- Mainframe
- Eh Y’all
- Anchorman
- BreakerBreaker
- Dr Seuss
- Orangeman
- Pilgrim’s Progress
It was a chilly, rainy, and wet morning at the Scheile. That was not a deterrent to a good number of PAX.
Boudin led a solid warmup and took the bootcamp guys for a run. The 4 painlabbers grabbed our respective coupons and headed toward the shelter at the back of the nature trail.
The theme was to do cardio, upper body, lower body, and core. Everything was mostly a 20 count.
We worked out, had some good 2nd F mixed in, and it was as always a perfect way to start the day.
It was an honor.
Timeframe
We had a good showing this morning at the Fighting Yank. 19 bootcampers and 1 Rucker. We had a guest from another region “F3 Blackdog” (Led Zeppelin name baby!) Here is what we did…
We moseyed to the Bunker for the warm up and disclaimer. The exercises consisted of whatever came to mind. SSH, Merkins, LBC’s, Imperial Walkers, Squats, and plank jacks. Getting our backs wet from the puddled pavement was refreshing!
Next we moseyed to the Hawthorne Park Hill. 20 Merkins at the bottom, 18 at the top, 16 at the bottom, 14 at the top…down by two merkins until we finished as a group, picking up the six all together. We were covering core principles of F3 and the Credo, leaving no man behind, but leaving no man where we found him. However, there was some good mumblechatter
EXCEPT MAINFRAME” who was solo rucking during the workout and we didn’t know where he was.
We then moseyed to the bottom of Hawthorne Street. P1 would bearcrawl up the hill. P2 would do twenty squats and then run and catch P1. P2 would then bearcrawl. The next time they caught each other it would be 15 squats, then 10 squats. This got most PAX to the top of the hill. While we were waiting for all to finish Pizza Man called a “Plank for the six” and then announced “Recover” when all the PAX were back. He stepped up to lead during some down time. This reminded YHC of one of the laws of combat….cover and move, aka teamwork. (We are studying the book, Extreme Ownership at Q Source Sunday’s at the Coconut Horse. Tomorrow will be on Decentralized Command”.
If there is an absence of leadership and you are trained and prepared on what to do, you can take command when authority is not present. You should also prepare the people you work with to take charge. Lead from where you are! This is certainly an F3 approved concept.
We then moseyed to the parking lot across the street from Heirloom on Glenway where YHC talked about another law of combat…”Simple”. The instructions were simple enough I guess because everyone got the message and executed the plan which was…
P1 lunge walks three parking spaces with P2 burpee long jumps the same distance and then switch. I think I heard BOS say he was voting for Whoopee in the Q versus Q matchup at the Goat next week. This may have been the second of tenth time he said this during the workout. By the way, you should make plans to be at the GOAT on March 2nd. It is going to be fun and you might get a decent workout too! This will no doubt be the most anticipated Q versus Q battle of the entire March Madness tournament. We should probably shut down all the other Thursday AO’s. We should also probably get a noise permit for Cramerton.
In any event, we completed this set piece and decided to do some more burpees. This one is called Burp and Merk. You do a burpee and add increasing merkins each time you drop down. We (sort of) did these in cadence with Breaker Breaker declaring that we should do up to ten merkins.
With limited time left, we moseyed to the parking lot behind the new Pita Wheel and did Dora 1,2,3. The exercises were chosen by the PAX . 100 Toe touches on the curb, 200 LBC’s, and 300 Wall sits/air presses. P1 would do exercises and P2 would run to the Pita Wheel deck and back. At this point the rain was coming down pretty good and YHC can confirm that the gutters at Heirloom LEAK!
Pizza tried to EH a runner and somebody tried to EH some guy that opened the back door to one of the businesses. Good work! The Yank needs to catch up on EH’ing new guys. The Gashouse had two FNG’s this morning!
We returned to the Yank and Mainframe joined us for COT. It was glorious and if you missed, one has to ask themself what the hell else was I doing that could compete with getting in some fitness, fellowship, and faith this morning?
Announcements: Extinction Run next SATURDAY MARCH 4th This will be raising funds for the STRONG LIKE AK foundation so bring your wallets. This is a great local charity formed due to the life and death of Adam Kincaid. Bring your families too. This is a fun first and second F event. It starts at 0900 at Primal Brewery in Belmont. The bar is open at 1000 and the restaurant at 1100. Tell you family to join you at 1130 and you will have already run 12 miles! I challenge you “non runner” types to come set a PR on miles run in a day!
Prayer Requests:
Clavin’s M
Tooth Fairy’s Daughter
Huckleberry
Bubba Sparxx
Tiger’s Mom
Tiger’s travels
Viking Run PAX
Prayers for a family that lost their mother
Prayers for the HAYES family on the loss of their HS aged son
Prayers for the Davenport Family on the loss of Rev. Dr. Charles Davenport and FPC Gastonia
Always an honor to lead!
Roscoe