Roundup offically handed over the shovel flag and I am Site Q of Prison Break. I mall walked, the other guys ran.
Prayer requeats: Mayor’s M, Wojo sinus, half marathoners, Hacksaw’s M. YHC took us out in prayer
Category: Backblast (Page 381 of 904)
“Hi. I’m Rudolph. No FNG’s? Screw the lot of you, you can’t sue me. Let’s warm up.”
We warmed up. Iron Wolf 5 minute’r.
Next, we did 80 Burpees. Then 10 Navy Seals. Then 10 more Burpees. ***No real bitching here. Just straight up hard work. I was pretty impressed. We did them together, separate, fast paced, just good work.
Next, we did a good yoga routine. Some guys have balance, some not. Still, no bitching. A lot of panting tho…
Close it out.
Announcements – join Whoopee for the Chad 1000.
Prayers – please pray for Tube’s Aunt & Uncle in their COVID recovery.
VooDoo has the next Q. And he brought me boxes today. What a sweetheart.
MOLESKIN – a good session. My left arm is still ######, but I owed Timeframe a Q. I hope he liked what he go.
AWARD SECTION:
“I’m fitter than Rudolph award – Spider-Man
“I push forward despite my arms dying” award – Timeframe
“We need to do 10 more” award – VooDoo
“I don’t need your approval, I give you mine” award – El Toro
“I never fail poke fun at Rudolph’s skinny ankles” award – Tube
-Rudolph
We had a good crowd this am at the Storm. There were a handful of guys coming in hot after some EC-love seeing that! We got started on time with a quick disclaimer (no FNGs) then the Pledge. I mentioned we would be doing exercises that basically did not involve arms but that you could Omaha for yourself if you wanted to substitute Merkins for any exercise. We got a quick warmup and took off.
Mosey to the bottom of the hill where the art thing used to be for some BB and JS. 1 Big Boy, 1 Jump Squat. 2 Big Boys, 2 Jump Squats, continue up to 10 Big Boys, 10 Jump Squats. Dr. Seuss made it look easy. Once everyone finished we moseyed up the hill to the traffic circle. We nurred as much as we could except when a car was coming down and we scrambled like roaches to get to the side then continue on nurring. We finally made it to the top and did some SSH and Big Boys. We finished there and moseyed down the hill to the front of the school by the barrier things that were perfect for the next set of stuff. We quickly divided into 4 lines then assumed the positions. Spot 1: step ups X 20 each leg. This was the timer for the exercises (possible a little long if I do this again). Once step ups completed move as a group to Spot 2: Bonnie Blairs (or lunges). These guys moved to Spot 3 when Spot 1 guys arrived. Spot 3: Big Boys. Spot 4: Donkey Kicks. Everyone moved up a spot and the Donkey Kick guys moved over to the step ups for the next round until we had all moved thru all 4 spots. Next we did some 4 corners in the main parking lot by the school with 10 Burpees at first corner, 20 American Hammers at second, 30 LBCs at third, then finished with 40 Heels to Heaven at the final quarter. At this point I was swinging blind because I had run thru my Weinke so we did the old standby……mosey around until something comes to mind…….there’s a nice wall……how about some……..hip slappers? Sure, everyone loves hip slappers, right? Eventually mosey to the corner for 3 sets of Hip Slappers then slow mosey back to start for about 5 minutes of Mary then call it a day, but not before some Pickle Pokers by Bubba Sparxx. I inadvertently shut him down a little early on the reps…..my bad. Had to be there.
COT then prayer…
Extinction run coming up in November (ask BOS).
Blood Drive soon (see slack or ask Bubba Sparxx).
5K fundraiser/run for South Point (ask Radar).
Good work today guys. I had a few of you call the exercise or count which gave me a chance to catch my breath or plan my next exercise. Seuss, might need to change your name to Machine-you never stop-lotta respect for you. Guys coming out for EC also, y’all are consistent and solid-if you have not come out for a pre-workout EC run, give it a shot. You won’t know how hard you can push yourself if you don’t push your limits a little more each week. Give the EC a try sometime. It’s great 2nd F time also-more than you realize.
thanks for the opportunity to lead-Whoopee
17 was the count at Folsom this morning. As always, there was great mumble chatter before the beat down. 05:30 strikes and we all clock in.
There was a warmup. After the warmup was the thang. Merkins, LBCs, etc… and Stogie left early.
Announcements: dudes running a half marathon this weekend, Extinction run, new site q at prison break tomorrow, Folsom is open three days a week
Prayer requests: Big Pappy and family, Sister Act and family, Spackle and family, someone Ozark knows and someone Medicine Woman know.
BOM: Sarlacc closed us in prayer.
Philippians 4:13
Huckleberry
10 HIMs posted in the gloom at the Sandlot this morning. Lucky for them I am a little gimpy with some plantar fasciitis pain. So no significant running this morning which means it should be an easy Defib workout
Warm-up
SSHx20
Merkinsx10
Imerial walkersx10
The Thang:
Mosey to picnic shelter for some tabata style EMOM work.
Set 1 LBC, Flutter kicks, American Hammer then run a lab around parking lot x3
Set 2 Derkins, Dips, and hand release merkins then run a lap
First time we did 1 min then 30 seconds afterwards (” if you can’t do it don’t Q it”)
Mosey back to Snoballs but stopping three times for 10 Mike Tysons
Announcements:
Extinction run Nov 6th at Primal
Lake Wylie region CSAUP the Nessie October 23rd
Prayer Requests:
Sargento
Hush Puppy’s wife’s surgery delayed due to COVID
As always it was my sincere honor to lead the fine men of F3 G-Town.
Until next time Defib out
Psalm 31:24 – Be strong, and let your heart take courage, all you who wait for the LORD!
Announcements
- Extinction Run – 11/4
- Service Project – Ketchup – Freight/Broke
- Christmas Party -12/11
Prayer Request
- Mayor’s Wife
- Huckleberry’s Mom
- Sparky’s Dad
A few warm ups and and off we go for a quick mile around Hollywood then to the hill at church for 8 rounds of figure 8
I picked hand release merkins 15
Bubba picked Mike Tysons? 25 (More on that)
Virus picked American hammers 20
8 rounds figure 8 . About round 5 we figured Bubba was half asleep picking those with the other shoulder and chest so we switched to leg flutters….
We then took the long way home up the hill with running and Ner at the top did some low squats, high knees , and skip to the lou….
Prayer request: addiction, one of the pax hit by a car walking the dog death occurred ( the cars will win guys please look out) and covid on the rise in Gastonia.
Great day To be alive! Always an honor thx guys!
11 put in some miles at Crossroads on Sunday. Some put in a lot as we have been ramping up for the Bourbon Chase relay. While I hate the long miles I have enjoyed the company, well for the most part. These long runs with some guys prove that you bond over shared suffering. Afterwards we sat down at what is likely my last Q source at Crossroads for a while to discuss Courage and what we fear. In a few weeks 10/24 we will be launching a new Sunday morning run/ruck option from the Harris Teeter on South Point road. Launch at 6:30 and COT at 7:15. Be thinking of some names as we will name it at the first COT. Also congratulations to Sister Act who has stepped back into a leadership role as the new site Q of Old School. Thanks for helping me out buddy as I make some changes.
Two Coconuts showed at The Coconut Horse.
JJ Ran and Stroganoff moseyed.
First 5 miles in months for YHC.
Aye!
Until the next one.
Stroganoff
We had 12 at The Ricky Bobby for some sideways shuffling and a venture off the grounds of TRB for some exploring. Here’s what I remember:
One of them mornings to start. Missing equipment. Time is ticking, so join the PAX right at 0530 and get to work.
The Thang:
- 20 x Goofballs (IC)
- 10 x Mike Tysons (IC)
- 10 x Nolan Ryans R (IC)
- 10 x Peter Parkers (IC)
- 10 x Nolan Ryans L (IC)
- 10 x Dying Cockroaches (IC)
- 10 x Hello Dollies (IC)
- 10 x Heels to Heaven (IC)
Mosey across New Hope Road to the church.
Everyone pick a parking space.
- Start in Plank
- Plank Walk Sideways R to the end of the parking space
- 1 x Diamond Merkin
- Plank Walk Sideways L back to the beginning
- 1 x Diamond Merkin
- Repeato for 3 minutes
- Modify:
- Side Lunge R to the end of the parking space
- 5 x Squats
- Side Lunge L back to the beginning
- 5 x Squats
- Count only your Diamond Merkins and we will see who has the most at the end
The 3 minutes actually went faster than expected. Seems like most modified at some point during the time. Nutria took the gold medal with 12 diamonds. Many had 11.
Next up we kept on down New Hope Road. Seems the prevailing thought was we’d end up back at the main entrance for Cramer Woods. YHC had different plans, and we made a quick right into Tomshir Estates, moseying down the road from the main entrance to the median where the road forks in the other direction for some more work
- Start on the left side of the road
- Shuffle R to the curb
- 1 x burpee
- Shuffle L to the curb
- 1 x burpee
- Repeato for 90 seconds
Shoulders were getting a good workout. Sargento was concerned. We weren’t even halfway in and it’s been a lot of shoulder work. What’s left? Mosey to the cul-de-sac at the end of the main road to find out
The idea was simple. Do some exercises. Run a lap. Normally, these exercises would be in cadence, but with us being in a different neighborhood and respecting those still in the fartsack, we did them OYO.
- 20 x Toe Touches (OYO)
- 20 x Penguins (OYO)
- 20 x Freddie Mercuries (OYO)
- 20 x Flutter Kicks (OYO)
- Run a lap
The lap was from the cul-de-sac, stay right at the fork, make a left at the dead end, make another left at the dead end, and run straight back to the cul-de-sac. Estimated more than 0.3 but less than 0.5 miles. The run was strong too. Good push from the group. Back at the cul-de-sac, we did it again.
- 40 x Toe Touches (OYO)
- 40 x Penguins (OYO)
- 40 x Freddie Mercuries (OYO)
- 40 x Flutter Kicks (OYO)
- Run a lap
After the 40 rep round, YHC’s abs were doing some talking. Seemed like the right amount of pain. Maybe not for Cinderella and Stone Cold, as they bailed on the run. Took a minute to figure out who was missing, but the initial countoff helped, and we got back after it. (Cinderella had to leave early w/2.0 duties.)
Last Round
- 20 x Toe Touches (OYO)
- 20 x Penguins (OYO)
- 20 x Freddie Mercuries (OYO)
- 20 x Flutter Kicks (OYO)
- Run back to the neighborhood entrance at New Hope Road
Everyone accounted for, we moseyed back to the flag for
- 10 x Nolan Ryans R (IC)
- 10 x Nolan Ryans L (IC)
- 10 x Peter Parkers (IC)
In spite of the early shoulder work, it didn’t turn out ridiculous, and was given a stamp of approval by Sargento, MHC President.
Announcements:
- Convergence – 10/2 @ Downtown
- Last week of IPC – Midoryama and Tequila Sunrise options
- Labyrinth needs a Site Q
No prayer requests voiced today.
Moleskin:
It’s easy to be open and honest when things are going well. Not as much so when they’re going sideways.
Lean on your brothers.
Be someone who others can lean on.
We’re not meant to do this life on our own.
Thanks for the opportunity to lead.
Yabba Dabba Doo