After the Pax ran and the pledge was pledged we prayed for the request and discussed Missionality.
Q source is a great way to bond with your brothers of F3 and gaining some great Knowledge about life.
The Bed Pan is Full.
Category: Backblast (Page 250 of 904)
We did neither of those things this morning at The Ricky Bobby, but HIM’s Orangeman and Tesla get some credit for showing up with multiple bee stings from a run through Rocky Branch park yesterday. Gator, Slim Shady, and late-arriving J2C rounded out the six of us in the Gloom.
Started at 0530 with a brief disclaimer and warmup of SSH, Hillbilly walkers, gravel pickers, Nolan Ryans (all 10xIC), and 5 burpees OYO. Got a quick count off, then moseyed to the back parking lot, but first stopped at the wall facing the softball field. Half of us took a seat on the wall while the others did hip slappers (10xIC), then we switched. Continued to mosey around to the edge of the parking lot near the playground.
The Thang:
One HIM called an exercise. The HIM to his left ran to the other side of the parking lot and back while PAX do the exercise AMRAP. We started with hand release merkins and did a variety of other stuff. After 2 full rounds, moved to the other side of the lot (bear crawl halfway, high knees the rest) for “rinse and repeat.” Good mumblechatter during this, including speculation about why Tom Brady’s wife doesn’t like him playing football (huh?), and Gator even spotted a shooting star while doing flutter kicks (or Freddy Mercurys or LBC’s). After 2 more rounds, carioca-ed back to the playground side and changed it up a bit. Instead of a there-and-back run, we circled up. Bear crawl around the circle marked the time for each exercise. Got in 3 rounds of this, then moseyed back to the wall facing the softball field for alternating hip slappers (10xIC) and wall sits. Moseyed back to the flag for a rapid-fire round of Mary during the final 2 minutes.
Announcements:
2nd F lunch TODAY at Vietnamese place near Adventure Landing (Franklin and Cox Rd)
Oct 8 Amoeba Ruck – check Slack for details
Oct 15 Convergence with Lake Wylie at Bulldog
Prayers: Tesla’s family, Nutria’s brother-in-law, Orangeman’s daughter and other Florida residents in the path of Ian.
Glad to have these 5 HIM’s out this morning to help push the rock!
– Nutria
Wiffledick. If you weren’t there, you missed the best Q ever in the history of F3 Midoriyama.
Blart running EC while I drove in. Little chit-chat beforehand.
1730. Let’s get this party started.
Disclaimer. Suggestions only. You vs you. Don’t hurt yourself.
Bastardized version of the Q Slaw led on 27SEP16 where YHC posted as a FNG.
WARMUP
Seal jacks 15 ic; toy soldiers 15 ic; Hillbillies 12 ic; Moroccan Night Clubs 20 ic; LBCS 25 ic.
The THANG
Indian run to small soccer field. 30 count rest.
30 reps high knees; 30 SSH; (Stop Wiffledicking-full rep with clap at top, slap on hip) 30 reps imaginary jump ropes; 30 count rest.
Rinse and repeat.
1 merkin, 1 crunch, 1 jump tuck, fall on your ass, roll right, 2 merkins, 2 crunches, 2 jump tucks, fall on your ass, roll right, 4 merkins, 4 crunches, 4 jump tucks, fall on your ass, roll right, 8 merkins, 8 crunches, 8 jump tucks, 30 count rest.
On your ass, 1 vee-crunch, roll left, 2 vee-crunches, roll left, 3 vee-crunches, so on and so on until 10 vee-crunches. 30 count rest.
Repeat from 10 to 1 with roll right. 30 count rest.
Mountain climbers, 5 ic. High to low merkins, r elbow down, l elbow down, r elbow up, l elbow up, 2 reps. 5 rounds. This sucked big time. 30 count rest.
Mosey to horseshoe pits.
Pair up. Pax 1 grab a block, Pax 2 line up across pits by the opposite stob.
B.L.I.M.P.S.
B=murder Bunny for Pax 1 to Pax 2. Pax 2 does Broke perfect pushups until pax 1 transfers block. Pax 2 murder Bunny while Pax 1 does Broke perfect pushups. Pax 2 returns block.
Mosey to near turd shack.
L=Leg lifts 10 ic
I=Imperial Walkers 15 ic
M=Mountain Climbers 20 ic
P=Plank Jacks 25 ic
S=Slaw’s Slow Squats 30 ic
Bear-muda Quadrangle
1 burpee, bearcrawl to corner of turd shack, 2 burpees, bearcrawl to corner of turd shack, 3 burpees, bearcrawl to corner of turd shack, 4 burpees, crawl to corner of turd shack. Q from the rear! The death of old man wiffledick.
Mosey to flag.
22 Def Leppard Pushups ic for veterans
Announcements
Lunch tomorrow, Adopt a street cleanup Saturday weather dependent, Amoeba ruck the 8th, Convergence the 15th, Christmastown 5k Speed for Need.
Prayers
Purple Haze’s mom
Huck
Turtleman
Gold Digger’s Grandma
Gumby’s mom
Sarlacc’s daughter
EZ Rider’s son
Broke’s M
Others not mentioned
Those in the hurricane path
YHC took us out.
Thanks!
Hard to believe that it’s been six years. Counting YHC 4 pax were present for my anniversary Q. Best group of guys that I have as friends.
For Slaw’s Q:
Flintstone, Virus, Latte and BOS were out early getting in 17 miles in preparation for their full marathon in November. Buckeye and Sargento were out getting in some good miles as well. Buckeye finished with 18 while Sargento got 17. He walked the last mile in protest because his training routine only called for 17 that day. Either way, great work men!
It was great to be back in the “House” on a crisp morning. Things are a bit different in the Denver Region with fewer AO’s and smaller groups. Sometimes only two for a workout but more typically it’s 4 to 6 PAX. Some great guys with a few ties to GasHouse. Whoopee’s name has come up on occasion. Anyway, on to the work out…….
Seal Jack IC x 20
Imperial Storm Trooper Walkers IC x 20
Eskimo Merkins up to 5
Calf Raises on the stairs to Stowe Park, IC x 20
Mosey to the pavilion for Mater Jane Fonda’s. Mater is a regular in the Denver region. When he leads Jane Fonda’s he has the PAX raise their foot on count 1, then hold for count 2 and 3, and down on 4. Thus Mater Jane Fonda’s IC x 20,. Flap Jack and 20 IC on the other side.
At this point I saw a someone getting out of a car on Main Street. It was a larger person getting out of a silver car. Since I wasn’t wearing my glasses and couldn’t see well, I thought it might be BOS joining us after his EC run. It turns out that it was a middle-aged woman. Sorry for the mix up BOS!
One round of AB Ring of Fire where each PAX present called out an AB exercise of their choice.
Mosey to the shelter on top of the hill. Dips IC x 5. Step Ups x 5 each leg OYO. Rinse and Repeat x 10, 15, 10 and x 5.
Mosey to the track for 5 x 5 Burpees across the width of the field. Quadraphillia (a Denver Region phrase, it’s NUR to GasHouse) to the end of the field for a Triple Nickle across the length of the field. Triple Nickle exercises were CDD’s at one end and Jump squats at the other end.
Mosey to the back of the old middle school for Wall sits and Bear Crawls. Wall sits were with Air Presses and Air Punches. The Bear Crawl was to the curb and back. Rinse and repeat for three rounds.
Mosey to the First Baptist Church parking lot for more Mater Jane Fonda’s and another round of Ring of Abs.
Mosey to the steps of the church for another round of Calf Raises.
Mosey to the corner of S Central Ave and Main St for Sparrow Route 66. Sparrow is a retired Air Force Pilot who hangs in there pretty well for his age. He still flies small planes out of the Lincolnton Airport. Rather than starting with one rep at the first station and counting at each station, he does 6 reps at each station. I asked Tooth fairy what exercise to do and he choose Merkins.
Mosey back to the YANK for COT.
Sorry, I forgot the pledge.
It was great to see everyone again. Thanks for showing up this morning gentlemen!
Dirt has returned!
Four runners and two for the ruck. Q Source followed on consistency. Really good topic and discussion.
Announcements: 2nd F lunch. Amoeba food ruck 10/08, co-vergence 10/15, Christmas Party 12/03
Prayer requests: Tesla and family, Bubba Sparxx potential job change, Living Hope church launch
YHC took us out
Always an honor
Tiger
Grab your four-man team, and a ruck sack. Empty your steel, rocks and foam blocks out of your sack. Fill your sack with canned goods to donate to the Dallas Christian Ministry and lets explore Gastonia!
Saturday 10/8/22 @ 0900. Launch Point: First ARP Church (317 S. Chester St.) Four-man teams will navigate their way to six checkpoints before pulling into the finish at Pita Wheel (110 S. York St.)
At the start you will receive a team packet containing addresses of the checkpoints and a picture of the “thing” you need to find when you get there. With your team phone take a team selfie with the “thing” and text it back to YHC. Now move on to the next until you hit all six. Each checkpoint will include a few reps of one of your favorite F3 exercises,
Once you find all six checkpoints get your team back to Pita Wheel to the finish line for your weigh-in.
The team carrying the most weight will be rewarded!
FACTS:
Estimated mileage ~ 8 miles by road. (If you are creative, it should/ could be less.)
Estimated time ~ 2.25 hours. Back in time for lunch and a beer.
PACKING LIST:
Rucksack – This does not have to be an official GoRuck rucksack. Grab any backpack and fill it with canned goods for the Dallas Christian Ministry. Don’t have a backpack? Still no excuse. YHC has three loaners if you need one!
Hit YHC up with questions.
BOS
Seemed a show was in town, as I was approaching the chatter you could feel the intensity increasing. A lot of HIM’s, glad I’m not running the show today. Why; the Q would need to be strong, vibrant, maybe even in shape. Possibly one that posts frequently. And certainly not one who spent all last week sick. I secretly excreted internal merlot realizing that I am the one stepping in the middle. No worries, it’s like riding a bike, right? We’ll see…….I call out 2 min’s til gametime, Nantan let’s me know it’s more like 30 seconds. Off to a great start………………….
Disclaimer:
Pledge:
Warm Up: SSH – 15 IC, Squats – 10 IC, LBC – 10 IC
Mosey to the first picnic shelter
Arrived, still alive. Round of Lindsey’s or Forties. 30 dickens (oh man, did I really just say that?), I mean derkins. Sort of putting the pedal to the floor on all that F3 guy loneliness thing. At that point I had to chase half the group down as they were looking for Whoopee begging him back for a repeat Q. Okay guys, I meant Derkins. Quickly forgiven, 30 Derkins and 10 dips. Finished, mosey to the road and back. Rinse and repeat increasing/decreasing by 5.
25 derkins / 15 dips: Zombie walk to the road
20 derkins / 20 dips: Bear walk (really?), bear crawl to the road and back. Full disclosure, I was probably the only one who could not make it. Finished by bear walking.
Modify: 10 derkins / 30 dips
Mosey to the Concession area: It’s here I realized that I had nothing written down on the weinke that I did not even have!
Mosey back to the parking lot. Mosey back to the concession stands. I felt really bad for dissing the concessions, so we did a round modified Mary’s using imaginary coupons.
On your six, first exercise is Homer/Marge. Wait, add stirrups to the lineup, we now have modified homer/marge, open crotch/feet in stirrups beginning position holding your six inches (um…….feet above ground). I’m confused how I kept everybody with me as I reflect back. So many, (10 I think) in cadence. 10 Big Boys oyo.
8 homer/marge open crotch/feet in stirrups in cadence beginning position holding your six inches (um…….feet above ground) – 20 LBC’s oyo
8 homer/marge open crotch/feet in stirrups in cadence beginning position holding your six inches (um…….feet above ground) – 20 American Hammer’s oyo
Mosey to the parking lot. Okay men, count off 1.2.1.2. Good, okay 1, 2, 3…..wait wait. Start again, 1,2,1,3…….what? Flintstone corrected our ignorance, somehow we got to a 1 team and 2 team. Even with 12 of us I think there were more 1’s than 2’s. Anyway, group 1 hold a merkin plank, group 2 run around the island. Swap and repeat.
Round 2, Group 1 holds an Al Gore and group 2 runs around the island. Swap and repeat.
Round 3, Group 1 holds their 6 inches (um, feet above the ground) and group 2 runs, you get the routine.
Round 4, Group 1 holds a downward stirrup feet spread squat while levitating their butteth in the air, basically crab plank, group 2 runs and so forth and so on.
Nantan sounds off the 10 minute alarm…….
At the bottom of Martha’s parking lot we start a mosey back and forth for space ultimately culminating in at least four to five mosey and sprints at called distances.
Time nearing, one round of dora, partner 1 back to homer/marge and partner 2 runs, Rinse and Repeat one time.
I’ll meet you back at Martha’s.
Time for one round of LBC’s (I think)
Time
Announcements
October 8 – Amoeba Ruck
2nd F lunch – This Wednesday – Me Viet Kitchen (corner of Cox and Franklin, behind the Walgreens)
Adopt a Highway Cleanup this coming Saturday at Gashouse
Gashouse will be hosting a past Nantan parade of Q’s. First up is Freight
10/15 convergence
Defib with Q next week at the Sandlot
Kudos to site Q’s using innovation and creativity. Only successful or will work if men post
Prayers and Concerns
Family
Roscoe’s Neighbor – Loss of Husband
Wisdom/Knowledge and Insight for those struggling or going through tough times
It was quite intimidating walking up to the group today. Though I’ve stayed active my posts are way down. Same excuses, and it feels great to stay in bed. Like Flintstone says, sleep is overrated. Every time I post I would agree. Today was special because my focus and concern was to be a HIM for those who came out to support me. It was an overwhelming amount of appreciation I felt for this group of HIM’s. Thank you for posting and the opportunity to Q.
Honored to lead, even if it was from behind.
Linus
Warm Up:
In this exact order, exactly –
Grass Pickers, Plank Jacks, Merkins, Squats, LBCs – 10 each
Beast Position:
– Left hand to Right knee x 10
– Raise Left arm & Right knee x 10 (like superman)
– Flap Jack
– Sundial Merkins x 10
– Curls 10
Squat Knee backs w/ Kettlebell 10
Monkey Humpers 20
Plank – KB Pulls x 10
Side Plank 30 seconds SWITCH
Calf Raises
Squat Curl Press 20
Lawnmowers 10 per
Curls 10
Crunchy Frogs 10
American Hammers 15
Peter Parker 10
Zombie Walk
Big Boys 10
Dips
Calf Raises
Curls
That’s a wrap!
10 of the faithful posted to Old School on Saturday. Launch point was relocated to Ingles due to a 5k in the area. This is what happened.
Warmup:
Pledge
I don’t know the usual stuff
The Thang:
Mosey over to Pine st and partner up. Bear crawl catch me if you can with 10 in/outs for 1 block.
Wheel barrel for 1 block, switch as needed.
Stopped off at a parking lot for some ab work.
Mosey to the back of the school to a wall. Do a wall-up(climb all the way up on top of the wall), get back down and do 5 diamond merkins. Do 10 rounds.
On the track we split into 2 groups. 1 person is injured and we as a group must carry him. We did this for 1 lap rotating positions. 4 to 1 isn’t bad. During growruck they usually make us do this toward the end. You have your rucks, 1 person will take the injured persons ruck, and 3 people will carry the person.
Mosey over to the playground parking lot. We discussed some cones that were there and did some more ab work.
Partner up, on the playground 1 partner does a hang while the other does 5 burpees. Switch x 5 rounds.
Back on the street crab walk catch me if you can with 10 hillbillies for 1 block.
Partner carries for 1 block. Wirenut took most of this for our team as if I wasn’t even on his back.
For the final block another round of bearcrawl catch me if you can with 10 imperial walkers.
We finished up with some more ab work at the flag.
COT:
Announcements-10/1 adopt a street cleanup need some volunteers, 10/8 ruck csaup, 10/15 convergence at bulldog
Prayer Request
Namerama-you hate to see this order of closing
3 ran 5 miles. For 1 it was routine. For 2 it was first or second time in many weeks. Overall was great, especially when Roscoe showed with his shirt on backwards. Defib showed for Q Source and we learned about Consistency.