Fitness, Fellowship, Faith
To hear us talk before, you’d think we’re all 2 steps away from the nursing home. The body doesn’t seem to hold up like it used to but that didn’t stop us from getting in some miles this morning.
Props to Mayor as he laid down some strong times and approached some PRs this morning.
Prayer requests: Rockabilly family. Mayor wife, Chris Howell daughter, Bourbon runners, James Goudelock. YHC took us out in prayer
Warm Up
Run & Work the spokes & hub- Martha Rivers
Hub various AB Work
1 Min Work each spoke
Low Plank
Lunge w/ 3 ct ea leg
Merkin
Squat Center then left and rt step out squat
Merkin w/ row ea arm
Wide Outs
Calf Jumps
M Night clubs
R&R
“And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’”
Matthew 25:40 ESV
https://bible.com/bible/59/mat.25.40.ESV
Prayer request- men running the Bourbon, each other, Roundup, America
15+ Min Cardio 1 min ea
Low Plank
Lunge w/ 3 ct ea leg
Merkin
Wide Outs
Squat center out Left then right
Merkin w/ row rt arm then left.
Calf Jumps
M night clubs
R&R
Partner Work w/ coupon
Qty 125 reverse crunch w/ overhead then chest press
Qty 225 Curls
Qty 325 Squats
Warm afternoon in the greatest afternoon AO and 9 Pax show for the old guy Q. Part of this workout was stolen by Flintstone from Go Greene Go in Shelby. I’ve been to F3 Shelby a few times including the now legendary regional Convergence a while back in the freezing rain in which F3 Gastonia participated and I about froze to death. I have always enjoyed visiting other regions and tried to always bring something back to our region.
17:30 so time to go. Warmup. SSH x 10 IC, Squats x 10 IC. Turned over to Wojo who has returned from a recent surgery to call a few stretches. If you don’t know Wojo, he knows a lot about stretching and staying flexible. He called a few stretches then we did some more I don’t recall. Pledge. Mosey to the 2nd Turd Shack near the soccer fields.
Partner Up for a Lazy Dora.
100 Merkins/Holds 6″
200 Squats/People’s Chair
300 LBC’s/Hold Plank (Regular or Elbow)
Mosey to the small soccer field.
This is the stolen part of the workout. This is a You vs. You routine. 1 lap around the soccer field = 4 points, 10 burpees = 2 points, 10 Merkins = 1 point. You can choose how you wish to collect points. Some guys did mostly laps. Some did more exercises than others. This lasted close to 20 minutes. Here are the points reported:
Dr. Seuss 54
Defib 54
Slaw 51
Freight 47
Broke 46
Purple Haze 42
Wojo 40
Def Leppard 39
Hokie 37
Mosey back to the Turd Shack near the flag. Couple of one minute Wall Sits and few Wall Taps (10, 20, 30). Circle up for Iron Hulk with Merkins and Shoulder presses on a 1 to 4 ratio. Made it to 7/28 before time.
Announcements: Extinction Run 11-6, see Preblast for more information. It’s a fun time.
Prayer Requests: Chris Howell’s daughter and grandbaby, Magic Minnow’s dad, Bourbon Chase Team, TSquare and Rudolph are moving and we are going to miss those two great guys. Dr. Seuss took us out.
Reminder to always take time to reach out to guys on IR. I need to be better about this. It means a lot.
9 strong to start the week at The Sandlot. Well, 8 strong. YHC made it, but it wasn’t pretty. Or on time. Here’s what I remember:
I was up at 4:15. I didn’t go back to sleep. No snooze buttons. Nothing. Just the perpetual call of nature. Had to phone in for backup, but luckily Whoopee had HC’d at Coconut Horse yesterday, so he stepped in and got in the pledge and the warmup while I was pulling in. From a distance, I saw some SSH, Big Boys, Flutter Kicks, and Squats. There were probably some Step Ups and Hip Slappers too that I missed. Whoopee with an assist at a critical time in The Gloom.
I was glad to be there with a Weinke I liked, so once I hit the circle, we moseyed on our way to the entrance to the park to fight off those soccer arms with
That was it for the arms today. Well that and planking. We did plenty of planking. Next we moseyed to the picnic shelter at the park where we got to work
The Thang:
Mosey to the center of the ballfields. Partner Up. 1 partner does exercises the other does a hold. Switch as either partner needed. Keep at it for 2 minutes. 3 rounds of this, went something like this:
After the morning I had, Whoopee warned the rest of the PAX of maintaining a safe distance with the monkey humpers. Cinderella doubled down on the joke with a “Yabba Dabba Dookie”. We’re all idiots.
My partners took off on me, as Maybelline and Watts Up were movin. I had to faster than I wanted to to keep pace. That’s a good push.
Mosey back to the picnic area and do it all over again as time allowed:
Mosey back to center of the ballfields
This round felt the right amount of awful. Sucked enough to hurt, but stubborn enough to push through it. Mosey to the entrance of the park. One more round for the neighbors
Back to the flag where we ended it with the disclaimer and an introduction to the Q, since YHC jumped in midstream.
Announcements:
Prayer Requests:
Moleskin:
Mondays. Nobody likes ’em, but they set the tone for the week. It’s a prime day for resolutions and focusing on acceleration. The craziness of the weekend is over, and we return to structure and routine. It’s the perfect day to start new habits, and a day we should all be sharp to keep good habits from going bad. Strengthen your Mondays. Post somewhere.
Thankful for Whoopee being always ready to step up. A true HIM who bleeds Badass Black.
Happy Race Week
Yabba Dabba Doo (kie)
4 HIMs hit the Coconut Horse Loop at 6:30, with no rucking or EC or Omahas of any form. I guess that only seems unusual because YHC has a tendency to ruck or do EC or change the route as needed. Solid work by everyone, as it seemed that we all pushed a little harder than we expected going in.
Whoopee joined the runners for QSource, and we talked about Food & Drink, 2 topics we don’t necessarily talk about as men very often. Dredd had some good points in QSource about the Queen. We also talked about drinking, knowing our limits, and setting a good example. While we didn’t talk about it at QSource, I think this article is interesting in it’s discussion of kicking addictive habits.
There were sightings of Outhouse and Woody in the wild.
Announcements:
Prayer Requests:
Always honored to lead QSource at the Coconut Horse.
Yabba Dabba Doo
10 of us gathered in The Gloom for a borrowed Beatdown, courtesy of the PAX in F3 Shelby. Here’s what I remember:
YHC spent some time over the weekend with Woody and Latte. Woody gave a SC to Q, but with words like “probably” involved, YHC was sure to have a backup plan. Well, 0530 and no Woody. The backup plan became the plan, and YHC wasn’t mad at all.
The Thang:
Mosey to the Turd Shack at Martha’s for some Lazy Dora
Partner Up. One person holds a position while the other does the reps. Switch off however you want, just get em done.
Watts Up carried us, as my Merkins weren’t rolling today. Anyways, still plenty of time left, but YHC had some complicated nonsense that was going to require some explanation, so we better get to it. There were plenty of well lit areas, as the lights on the fields were on, but YHC stubbornly stuck to the Weinke and chose the dark field at the bottom of the hill as the site for the rest of the Beatdown.
It’s fun hearing what goes on in other regions, so my regular conversations with Latte often turn to what stupid things we’ve been doing in The Gloom. Latte told me about a Beatdown in Shelby where Go Greene Go had them running laps around a block or a park or a track or some form of something where they could run a lap. The idea was to see how many laps they could get in during the Beatdown. To add to the intrigue, the Q offered bonuses of 1/2 lap for every 10 burpees completed and 1/4 lap for every 10 merkins completed. The goal was, obviously, to get more laps in than everyone else.
Sounds like fun, right? Well except for the fractions. Having taught math in high school, I’m well aware that we as humans are averse to fractions, so I multiplied by 4 and called them points instead. The game went like this:
This was fun. And very You v. You. Everybody put in strong work. Here were the point totals:
We burned up the rest of the time moseying back to the flag and sharing scores.
Announcements & Prayer Requests were taken, but as this backblast is late, all are already done. We continue to pray for unity in our nation.
Moleskin:
I loved this workout. I’ll do it again. Think 4 corners, but at your own pace and choosing how much of each exercise to do. Add in the competition, and it was a lot of fun. Kudos to Go Greene Go and Latte for the idea and for sharing it. If you’re looking for a Weinke look no further. It’s even a month old at this point, so it’s not even going to be redundant if you do it soon, as everyone who was there has probably already forgotten about it.
Sorry for the late backblast, Watts Up.
Thanks to all for the opportunity to lead.
Yabba Dabba Doo
Who: F3 PAX, Ms & 2.0s
What: F3 Extinction Run – You vs. You Running Challenge / Charity Fundraiser
When: 11/6/21 at 0900
Where: Primal Brewery – 52 Ervin St. Belmont
Why: All three Fs. Challenge ourselves. Cheer for each other. Raise money for the community.
Charity: $10.00 suggested donation for Gaston County Young Life
Format: One mile run against the clock; one mile at a time. Each loop begins and ends at Primal Brewery. From the 0900 start the first mile must be completed within the 13-minute time limit. The second mile cannot be started until the horn sounds at the 13-minute mark. Second mile pace and each mile following will be reduced by 15 seconds. Mile two must be completed within 12:45 time limit, mile three within 12:30 and so on. Runner must meet the time limit to proceed to the next mile. How many miles can you run before you run out of time? Run a 10-minute mile? You can complete a ½ marathon before pulling into the pits to watch your brothers battle it out mile after mile. Come challenge yourself to a run, cheer on your brothers and stay for lunch and a drink.
How long can you prevent your extinction?
Primal Brewery will open at 10:00 for beverages and bathrooms. Kitchen opens at 12:00.
Bring the M. and the 2.0s!
Spent most of the week praying for no rain on Saturday morning, and it worked out. Then, we worked out.
YHC got the men moving quickly at 8, to The Bunker for a quick and simple warmup of burpees, LBCs, and merkins. Then we headed to the pavilion. Called a Dora with merkins, big boys, and squats…although the big boys were met with a little resistance. Apparently I woke up feeling dangerous, maybe a little too dangerous…as I ended up switching the big boys to LBCs midstream. The guys kindly acquiesced.
After finishing up we took a mosey up to the football field, where some odd 10 foot poles with tetherballs on top of them greeted us. YHC then introduced all present to age old game of Angleball. Here’s a cheesy video for all of you fartsackers who were afraid of the rain: https://www.youtube.com/watch?v=asS5nEsgasY
Split into two teams of 5 and got to work, with the scoring team having to do 5 burpees, but then getting to call out what the non-scoring team had to do. This ended up escalating from 10 burpees, to 15 CDDs, to 20 big boys, to 10 kraken burpees, to eventually hip slappers on the old BMS wall.
Learned a few things about the HIMs though: Don’t hit CPAP on the head, he goes into rage mode. Doodles can speak things into existence, which was a really bad trait this day. Sweetheart might be Steph Curry in disguise.
Then we moseyed back to the Yank himself to join the men of The Bunker for COT.
Prayers: Unity in our country; Uranus and family (had memorial service for their baby Sadie on Saturday); Sweetheart’s mom received some hard news about her cancer; Tiger’s stepsons.
Praise: Gavel started a new job at the DA’s office quickly and unexpectedly after leaving his old job; Buckshot & family’s rapid recovery from Covid.
As always, it’s an honor to be a part of this group of HIMs, but especially to lead again.
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