It was humid.
We ran.
We discussed Vision in Q Source session after the run.
It wasn’t complicated.
Until the next one.
Aye!
Stroganoff
Category: Backblast (Page 525 of 904)
warm up
10 Burpees
20 Squats
30 Merkins
40 Mt Climbers
50 SSH IC
60 Flutter kicks
70 Imperial Walkers
80 Squat air press
90 LBC
100 Maraca night clubs
Then mosey to each lite pole 3 Burpees ,5 mtn climbers all the way to the flag up front , pledge
Mosey
5 Mt climbers count one leg
10 LBC’s @ each pole
Go to tennis court and finish suicides
1 merkin run
2 Merkins run to each ct and back
Prayer request
SA, Spark’s nephew, Medicine Woman
Thanks Hacksaw!
Disclaimer:
Warm-up:
- SSH x 30 IC
- IW x 15 IC
- Don Qs x 15 IC
- Mountain Climbers x 15 IC
THE THANG:
ROUND 1 – 5 burpees, 1/8 mile run
ROUND 2 – 5 burpees, 10 ‘mericans, 1/5 mile run
ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, 1/5mile run
ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks,1/5 mile run
ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1/5 mile run
ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/5mile run
ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 30 American Hammers, 1/5 mile run
ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 1/5 mile run
ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops, 1/5 mile run
ROUND 10 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 shoulder presses in peoples chair, 45 side straddle hops.
At this point, Dr Suess says we have 2 minutes left. Well sorry guys, you will have to miss the grand finale, 50 Zombie Walks!
Back to the Yank for the pledge.
COT
Announcements
Prayer Requests
YHC closed in prayer!
It was an honor to lead this morning, thank you all! Hard work was put in by us all!
Breaker Breaker
‘‘Twas the day before my 49th Birthday and in front of the park, all the PAX were stirring as light replaced the dark…”
Ok … enough of that!
As I stated earlier, I will be 49 tomorrow … so 49 is the theme for the day!
Easy Mosey to the Pad
The Warmup … 4X9
9 Abe Vagodas IC
9 Imperial Walkers IC
9 Grass Pickers IC
9 SSH IC
The Thing … 7X7= 49
Let’s Mosey to 2 Chicks and a Sandwich
7 Burpees
Let’s Mosey to the Teacher Parking Lot
7 Burpees + 7 Merkins
Let’s Mosey to the Front Corner of Belmont Middle
7 Burpees + 7 Merkins + 7 Mountain Climbers, R Side
Let’s Mosey to the Belmont Middle Gym
7 Burpees + 7 Merkins + 7 MCs + 7 Plank Jacks IC
Let’s Mosey behind Belmont Middle
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 Big Boys
Let’s Mosey to the Track
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 Bobby Hurleys
Take a Lap
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 BHs + 7 Man Makers
Take a Lap
WOW … we made It to the top and now it’s time to go back down!
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs + 7 BHs
Let’s Mosey back behind Belmont Middle
7 Burpees + 7 Merkins + 7 MCs + 7 PJs + 7 BBs
Let’s Mosey back to the Gym where Sargento EH’d an FNG for the remainder of the Workout!
7 Burpees + 7 Merkins + 7 MCs + 7 PJs
Let’s Mosey back to Corner
7 Burpees + 7 Merkins + 7 MCs
Let’s Mosey back to the Teacher Parking Lot
7 Burpees + 7 Merkins
Let’s Mosey back to 2 Chicks
7 Burpees
There is plenty of time for some Pole Work
Pole 1 for 1 LBC, Pope 2 for 2 LBCs and so on until we get to Pole 7 for 7 LBCs and back down to Pole 1 for 1 LBC
5 Burpees X 2 Trains = 10 Burpees
The Cool Down … 4X9
9 Dying Cockroach IC with Sargento
9 Freddy Mercury’s IC with Buckshot
9 Little Baby Flutter Crunches IC with Tiger
9 Low Dollys IC with Dirt
Mosey to the Flag for The Pledge
5 more Burpees for 1 more Train, that’s 106 Burpees if you’re counting!
Praise Reports
Queso got a Job
Norwood’s M got a good report
Prayer Requests
Parents, Teachers and Students
College Students returning to Campus
Law Enforcement and First Responders
Tater Hole
Tiger took us out with Prayer
Until next time…
14 men showed at Downtown!
Warm-up:
Slaughter Starter = 20 Burpees
The Thang:
Mosey to the main street. Exercise called is Route 66. Use the lights poles on the left. Start with 1 Hand Release Merkin at first pole. Mosey to 2nd pole for 2 HR Merkins. Work your way down the street adding rep at each pole. Finish with 11 HR Merkins at the last pole.
Mosey to the parking deck. This was a terrible decision because it felt like 150 degrees in there, but we kept to the plan. Do a Rack and Stack in the parking deck. Run all the way to the top level using the ramps and do 10 Burpees. Take the stairs down to bottom level and do 10 Burpees. Run back to top for 20 Jump Lunges. Take stairs down for 10 Burpees, 20 Jump Lunges. Run to top for 30 Merkins. Back down for 10 Burpees, 20 Jump Lunges, 30 Merkins. Run to top for 40 Big Boys. Back down for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys. Run to top 50 Squats. Go back down for 10 Burpees 20 Jump Lunges 30 Merkins 40 Big Boys 50 Squats. That was awful!!! Mosey back to flag. Time!!!!
Nameorama
Announcements
Prayer Request
Honor to lead you men.
Sister Act
The final act in a trifecta of GD Q’s was planned as 45 minutes of leg work. At 5:28, the question remained, what would this entail? With only 6 PAX in attendance, it was looking like a whole lot of pain, but at 5:29 in rolls Tiger and SA to save the day! 8 players is just enough for frisbee, so that’s the call. Various injuries, both physical and emotional, occurred, but everyone had a good time. Mostly.
Until next time,
GD
Warmup:
Took a quick lap in the school parking lot and then circled up for some exercises.
Don Q x 10 IC
Produce Picker (Blackberries) x 10 IC
Hillbilly Walker x 10 IC
SSH x 25 IC
Headed to the track for the main part of the workout
Round 1
10 merkins
20 jump squats
30 air presses
Run a lap – rinse and repeat 4x
Round 2
10 diamond merkins
20 american hammers
30 flutter kicks
Run a lap – rinse and repeat 4x
Round 3
10 derkins
20 dips
30 squats
Run a lap – rinse and repeat 4x
At this point, we didn’t get time to start round 4 so we headed back to the COT for two minutes of LBC’s.
Announcements
Don’t forget to check http://f3gastonia.com/events/ for a list of events.
Termite is celebrating his 60th birthday with a two-day camping trip. See slack for more information.
Mount Mitchell Hike is September 27. Check with Gastone for details.
Prayers
Owners of Tony’s ice cream and everyone involved.
Teachers, police, fire, and medic.
Aye,
Radar
Q’d up another workout. Wanted to bring something a little extra to the Greatest Ruck AO in Gaston County.
Pledge
The Thang:
The Cadre Roony WOD
Start: 400M Ruck
5 Rounds with pack on:
- 75 Mountain Climbers (4 count)
- 75 Squats
- 200M Ruck
- 75 Flutter Kicks (4 count) – Hold pack overhead
- 75 Overhead Arm Claps (4 count)
Finish: 400M Ruck
We ended up completing 3 rounds due to time.
I’ll have to admit doing exercises in cadence was a little extreme. We couldn’t count as we were already gasping for air. We omahad to 150 OYO count right leg only for MTN Climbers and Flutters and 150 OYO overhead claps after the 1st round.
This workout was created when Cadre Roony was diagnosed with Stage IV pancreatic cancer. GORUCK worked with him to put this WOD together so that you can complete this WOD in support of Cadre Roony. Cadre Roony passed away on April 3rd, 2019 after his battle with pancreatic cancer. More info can be found at the GoFundMe page created for him.
Announcements:
Annihilation 8/29 Gashouse – Gump Q
Mt. Mitchell Hike – 9/27
Fellowshoot – TBD (Whoopee) – Looking for land to do this. Les Nessman said Rankin Baptist Church has a spot? (Freight and his Baptists be cray cray!)
Prayers for PAX surgeries, 2.0’s and our nation!
Aye!
HIPAA
It occurred to me when I scheduled myself to Q Bulldog that it would be my first Q at a live AO since March. Sure I’ve Q’d many Matrix virtual workouts in the interim, but those really aren’t the same as being out in the gloom with your brothers. And just when i was ready to return, hernia strikes. I mean WTF?!?! Anyways, i figured i’d bring my HIPAA Violation routine to Bulldog and add a little twist. It is Bulldog so one should incorporate some Kettlebell work. Arrived 0515 and I see Les Nessman???? Jumped out the ride and he says “So this is what 0530 looks like?” Hell yeah son! Welcome to the GLOOM! As you can see PainLab has been an excellent stepping stone for many PAX. Glad to see you accelerating LN! PAX count: 13,. Mumblechatter was going strong 5 min prior to workout start, someone said at about 5:29:49 “Man that’s jacked up!”, which gave me a great idea:
“Speaking of Jacked Up, let’s start!”
Warmup
Jacked Up:
50 SSH IC
40 Seal Jacks IC
30 Plank Jacks IC
20 Chilly Jacks IC
10 Smurf Jacks IC
Indian Ruck to Hill at W.A. Bess soccer field
Oompa continued his running on the track while we continued on.
The Thang:
Double HIPAA Violation (Double 11’s with squat stations uphill)
Start at bottom with 10 KB Swings & 1 Burpee
Go uphill with KB Stop 10-15 paces up for 7 Goblet Squats for a total of 3 stops (21 goblet squats) until top.
Top of Hill 1 KB Swing & 10 Burpees
Walk back down hill
R&R until you flip numbers (1KB Swing 10 Burpees at bottom, 10 KB swings 1 Burpee at top)
Indian Ruck back to start
Time!
Hot damn that was tough as hell! Not one of these PAX gave up! Sucked wind the whole time. Proud of you men!
Announcements:
Annihilation WO Gashouse 8/29
Mt Mitchell September?
Prayer requests: PAX, 2.0s and Nation
Pleasure to lead you men. It s truly an honor to be able to get up in front of you and lead. Missed these opportunities so much the last few months. That said, those that have not Q’d, get out there and do it. It’s exhilarating!
Aye!
HIPAA
After a long absence, the time has arrived for YHC to remind the PAX at the Labyrinth what a true JV workout feels like.
Warmup and head to the gym!
Main event of the morning: 10-1 Hand Release Prison Cell Merkin Burpees. You don’t even want to know how bad those were…
Pit stop at the grocery store for some legs.
Final stop at Gastone’s Hill for the co-main event: Recycled ab escalator from Hollywood going up the hill… Plenty of time, so let’s re-escalate back down the hill!
Mosey back home, with various nonsense along the way.
Announcements: Mt. Mitchell climb 9/27, Annihilation 8/29 @Gashouse
Prayer Requests: EZ Rider, SA, First responders, and our Nation.
Until next time,
GD