Fitness, Fellowship, Faith
3 grown men were most definitely not chasing around a small, shirtless man with disheveled hair and remarkably handsome features in Belmont today.
Any such reports by local citizens are fictitious and should be disregarded as fake news.
Thank you for your time.
…but we ran anyway. Some brought umbrellas, some didn’t. Some were ridiculed, others weren’t.
Usual announcements. Mt. Mitchell was cancelled. If you didn’t know that already, I don’t know what to tell you.
Pray for the PAX and their families.
Until next time,
GD
14 today at Midoriyama. 80 out, it was a nice afternoon for some sweat.
Wanting to put together an awesome workout, for two weeks I’ve thought about today’s workout. But for some reason nothing would come to mind. I guess I had “writers block” as they say. The only thing that would come to mind is laying down some exercises and getting through the work out. So I got my chalk out and lay down 32 exercises in the parking lot. With a plan in mind I wasn’t sure if it was going to work.
Time to begin. So we start with some side saddle hops, then mosey over to the parking lot. Five minutes in, I can already tell this wasn’t going to be pretty. Trying to give some instruction of my plan that I had concocted, it didn’t look like anyone was buying in to what I was selling. With that we lined up in the parking spaces and started. We changed the routine several times, next thing you know time was coming toward an end. With the work out feeling like a disaster, we rounded up and headed back to the start for some mary.
Announcements.
Speed for need at the Belmont 5K. Sign up or come help anyway.
Memorial day Murph.
Prayer request.
Weezy and his daughter.
Gastone and family.
I’m sorry guys, there are others that I’ve forgotten.
Today’s workout was very disheartening at first, but ended my thoughts toward the father and his son Jesus. My church has gotten a new pastor whom has taught me many things about seeing God‘s will in our lives. As I thought about the work out, all I could do is think about what was God‘s will for me and the rest of the PAX. For me, today showed me that we are all not leaders all the time. That sometimes we are merely a vessel in which Christ uses. Today I was merely used by Jesus to gather the men in one area to fellowship together. I also learned that Christ was teaching me patients. He was teaching me how to put self aside, and put my savior first.
James 5:7-12
be patient and persevering. Always seeking the will of the Lord.
Today told me that even if things don’t turn out the way you have planned them, it always turns out the way God has planned. God always has a plan for us even when it is not obvious! We must learn to look toward the father for our answers!
I want to close by thanking all the man who came out today to sweat with me. Most importantly I want to thank our Lord and Savior Jesus Christ for showing compassion on a sorry sinner like me.
After spending the last week battling sickness and congestion, I pulled into The Boars Nest with a full week away from F3. A good ruck is just the ticket to get back in the groove though! I knew Big Pappy and HIPAA would be there Sunday, but was also glad to see Nothin and Pockets planning to join us.
I decided a trip up and down the hills Freight showed me last week would be a good call. With HIPAA making his first trip to the B.N. AO, I wanted to show him we indeed have some very capable terrain that can help with BRR prep. 50′ into our ruck, Nothin decided to run so we were down to 4! (Gold Digger will include Nothin in his backblast).
We made several laps up and down the hills of Northern Dallas, stopping periodically for low-slow squats in-cadence and lunge walks across the street and back while the 6 caught up. We basically continued to circle Big Pappy’s house and we popped out on Oakland St and proceeded over to the courthouse. I feel like HIPAA liked the hills, but was most impressed that Dallas has charging stations for electric cars. (ssshhhhh, don’t tell anyone!)
The rain was really picking up now as we got in a little run of the Stair Nightmare – Triple Nickel over the courthouse stairs, with 5 Merkins on one side and 5 squats on the other.
With a few minutes to spare, we wrapped up and headed back to Ingles. HIPAA and I were talking about some coupons and options to get a telephone pole during the ruck and was we are approaching the end of our ruck, we saw a piece of telephone pole about 4-5 ft long just sitting in the ditch. It was obviously being thrown away so we grabbed it and rescued it from the scrap pit. To go along with our Dukes of Hazzard theme, I have named it Daisy since it’s not very big and needed to be rescued, much like Daisy did in almost every episode of the TV show. Daisy was tossed in the back of my truck for future use.
Thanks to the guys who joined me today. I look forward to getting a few more new faces out to The Boars Nest soon!
We joined the Crossroads COT.
Montross asked me a while back to take a Folsom Q, and I jumped on it. For whatever reason I had never Q’d Folsom. I knew we would probably have a pretty good crowd, and that many of the guys probably havent been to a Wojo Q so I tried to even out the exercises a bit. Having been sick all week it helped me get a little break in between the running drills too! The Q power and mumble chatter kept me going but I was beyond spent after this.
Warm up:
Don Q x 10ic
Mosey to Tennis Courts
The Thang:
SSH x 15ic
Squat Thrusts x 15ic
Merkins x 15sc
Side Lunges x 15ic
Flutter Kicks x 15ic
Werkins x 15sc
Reverse Lunges x 15ic
Freddy Mercury x 15ic
Diamond Merkins x 15sc
Squats x 15ic
LBC x 15ic
Line up on the line and do these running drills the entire distance of the tennis courts
High Knees
Butt Kicks
Carioca
Skips
High Skips
Walking High Knees
Form Runs
Circled back up and did 10 reps of the exercises above, and then went thru the running drills again with a couple added.
We did some stretches, my Yoga Inch Worm Walks, and finished w/ 21 Burpees in honor of Riley Howell (the young man who saved lives at UNCC)
COT
Welcome FNG Car Fox
Thanks to all who made it out, and to Montross for asking me to Q. Sorry you couldnt make it. We had lots of mumble chatter during the workout. All you guys kept me on my toes with all the “constructive criticism”. Had it not been for you guys I probably would not of made it through my own Q. It was a great time! Although I am still sore.
Well, it’s been a while since I’ve had the Q so I was excited! Yesterday afternoon I loaded up the blocks, and the bars! I made some bars a few years ago with a forked frame on the ends so we can hook a block on both sides and do deadlifts! The men at Folsom love it! And I couldn’t wait to reunite them this morning! I pulled in a little earlier than my normal time and I see a stranger inn what looks to be Buckeyes Jeep? It’s a shaved Buckeye, glad you came up, always good to see ya! People keep pulling in, good crowd at Folsom this morning! We circled up, let’s get started!
Warmup- SSH 15ic, Windmills 15ic , Toy soldiers 15ic
Partner up, grab a bar and 2 blocks! P1 25 Deadlifts, P2 plank, rotate for 3 sets!
Keep your partner! One partner grab a block, head to the tennis courts for some DORA!
100 Blockies
200 Curls
300 LBCs
100 Triceps’s
Finished! Put up the blocks and bars, and circle up!
Sundays message at church was about “Spiritual depression “, I wanted to share a little as I thought it was a good one, and very applicable to all of our lives!
Bondage to sin in the life of a believer, leads to spiritual depression. Why? David gives us the reason in Ps. 51:3 our transgressions and our sins are ever before us. “Conviction “, How do we get that off of our mind? Most of the time, you go back to bondage! Back to sexual sin/ debt, buy something else/ pills/ alcohol! And the bondage gets deeper and deeper! It takes us further than we want to go, keeps us longer than we want to stay, and will ultimately make us pay a price higher than we want to pay! I want to remind you, you’ve not gone too far! As long as you have breath, you can turn to Christ! He’s not that dad who is waiting to hurt you when you get home, He is that father who is waiting to prepare a feast when you get there! Remind yourself today who Christ is!
Announcments- 5k May 25th
Prayer request- Gastone’s family, each other
A couple of weeks ago, Termite mentioned he was ready for his VQ but asked if I would co-Q with him and I gladly accepted.
So the plan went something like this;
Disclaimer – (Termite)
The Warm-up (Breaker Breaker)
SSH x 20 I/C
IW x 20 I/C
Mountain Climbers x 20 I/C
Merkins x 15 OYO
The Thang:
Termite leading
Mosey to lower parking lot.
Sprint to each speed hump
1st hump 20 merkins
2nd hump 20 LBCs
3rd hump 20 American Hammers
Somewhere during these sprints, we heard a train, 5 burpees.
Now turn around and do it again heading back the school. I believe Q thought he heard a train whistle again , so 5 more burpees. Finish and all Mosey to meet up at Roundabout.
Breaker Breaker takes over. Mosey to the front of school for some more fun
The Exercise
ROUND 1 – 5 burpees, run lap around front of school
ROUND 2 – 5 burpees, 10 ‘mericans, repeat run
ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run
ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run
ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run
ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, repeat run
ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 American Hammers, repeat run
Almost 6:15, so we head back to flag.
The Pledge – Termite
COT – Circle of Trust (Breaker Breaker)
Announcements
Prayer Request
Namaroma
Close in Prayer
Hard work by all and enjoyed the co-Q with Termite
Breaker Breaker
It was gloomy and raining at the start.
When I arrived, Diva was the only one in sight. Two were already on the course and one would roll in late.
Diva did YHC a real solid by not leaving me behind. No doubt it helped my pace on this gloomy morning.
We ran. It was fun.
Two more showed up for Q Source.
Until the next one. Aye!
See you in the gloom.
Stroganoff
Another not so gloomy morning at Gashouse for a Star Wars Day beatdown. The crowd may have been a little thin compared to some other Saturdays but Jedi’s don’t care about quantity, only quality.
No FNG’s so we went with a quick disclaimer before a very short warm-up:
SSH’s X 15 IC
Imperial Walkers X 15 IC
Time to split up the Bootcamp and Painlab and off we went.
The Thang
First, we had to gather our coupons that we were to carry throughout the workout: a genuine (maybe not) Stormtrooper Helmet, a double-ended light saber and a standard light saber…..all legit.
We moseyed to the Sherwood Elementary track for part I of this Star Wars adventure:
Let’s do a Jedi lap that included running the long straight aways and lunge walking the short sides. After that, we prepared for some modified Jack Webbs or Jar Jar’s that went like this:
10 Merkins – 5 Air Presses – Run across to other side of field
10 Merkins – 10 Air Presses – Run across to other side of field
10 Merkins – 15 Air Presses – Run across to other side of field
This continued until the last set of 30 Air Presses (How can air presses be so hard?)
Our Female Sith that we sometimes see at Sherwood showed up so we decided to mosey for Part II of the workout:
Mosey the long way up Dixon Rd and back down to First Pres to my favorite set of steps for some singles Dora 1-2-3:
100 Merkins in sets of 25 with running the steps in between; after the Jack Webbs/Jar-Jars, some us had to modify (YHC) and my sets were actually 25-25-20-15-15 but we got it down.
Second was 150 Flutter Kicks in sets of 50 with running the steps in between.
Last was 100 squats in 2 sets of 50 with running in between.
For the record, we still had our Jedi gear with us.
Time to Mosey to the Grier track for Part III which included a little Wolfpack/Jedi Grinder:
Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank
Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank
Mosey over to the picnic tables for 2 sets of the following:
Dips X 15 IC – Step ups X 20 IC – Derkins X 10 IC (I’m tired)
Time is winding down so it is time to make the Kessel Run back to the Schiele to catch up with the Painlab group.
We finished off together with 21 burpees in honor of Riley Howell, the young man who sacrificed himself for others during the shooting at UNCC this week. F3 Waynesville (where Riley is from) asked the Nation to honor him with 21 burpees just before the COT at Saturday workouts as Riley was 21 years old. We were honored to suffer through them for the cause. Aye!
COT
Announcements; Several prayer requests; Name-o-Rama
The moleskin:
I had not Q’d at Gashouse in a while so I was looking forward to it and attempted to mix it up with the Star Wars theme. Thanks to Whoopee and Watts Up for the pre-workout Ruck, really enjoyed the fellowship and work. As we have more than one of our PAX dealing with family issues, please remember them in our thoughts and prayers. This past week marked 8 months since the passing of my father. The Q Source has helped me reflect on these 8 months and how much F3 Gastonia has helped me to keep moving forward. I have found more support and comfort from F3 than from any other source. I am grateful and for this reason, I want us all to remember we have opportunities to impact and support each other.
Until the next one. Aye!
See you in the gloom.
Stroganoff
Pledge
Warm up with 10 ic side straddle hops. 10 don Qs, and five burpees. Then mosey to the soccer field on the left
Lineup with one min of exercise. Run to end of field for the Same exercise for one min.
Repeat until you completed all called exercises. Squats, LBC, mercans , flutter kicks, high knee jumps, offset mercan,
Then for a round of Dora.
100 squats
200 ww1
300 lunges counting each leg
Mosey back towards the flag for a round of hip slappers 15 ic
22 mercans for the vets
Prayers for side cars aunt, and new job search
Oompa’s mother
Thanks for letting me lead the great group of guys. Always a honor
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