‘Twas the morn before Christmas and in the gas house three creatures were stirring early at the house. On Hermie on Nessman go walking with sledge down Union Road to the waffle house edge, do all the talking turn around and walk back then get to your computer and post it on slack. Watts Up’s harassment more than a week post, keeps Nessman haunted like Christmas past ghost. As they walked down the road and the work out did end it was circle of trust and said prayers for their friends. For all of our families and Hermes “M” Flo’s post Covid emergence and get us prepared for January 9 convergence. As I got in my Honda and I drove out of sight I knew I’d be dressing as the fat man the very next night. Merry Christmas to all and to all a good night!
Tag: Diablo Sammich (Page 4 of 9)
It’s been quite a while since my last post at Diablo due to change in my work schedule, but it was great to be back this morning. Rucking is greater than running simply because you can get a great workout in while still having some great 2nd F. It was great to see all the guys this morning. We started by heading to planet fitness where we did 20 monkey humpers facing the door. We then headed to The coconut horse but on the way stopped and did 25 squat thrusters, 25 flutters pack over check, and 25 squats. At the coconut horse we did descending Merkins 10 to 1 pack on. We then stated back and finished just in time. Great work by all. Honor to lead. Good to meet some new guys I hadn’t previously had a lot of conversations with. Thanks for the push Sledge!
Ruck 3.1 mi
Squats, ruck to hill, up to cul for chest press, LBC, Overhead pulls, squats. Down to squats, Al Gore, dips. Announcements 66% committed to blood drive.
COT
I haven’t posted in longer than I care to admit since the COVID stuff started. Showing up this am to Q Diablo felt great. Dry Rub and Les Nessman were there to greet me like I had never left. We started with the pledge then I gave a quick rundown of the plan. We would do my home ruck workout with some rucking in between exercises. I counted reps to myself and others did AMRAP. The exercises (approximately 25 reps) with the ruck were as follows:
Merkins (no ruck), upright row, standing chest press, squat, flutter kicks, bench press with flutter kicks. We moseyed for awhile and did a total of 3 sets of exercises.
On the way back to finish up, we were talking and I realized tmro is my 12 year anniversary since my colon cancer surgery. I mentioned one of the things I remembered about that was when some big woman came in my room on a particularly bad day for me. I am sure she could tell I was not doing well. I don’t know where the music came from (could have been TV or radio, heck she could have been singing) but she and I started dancing-just the 2 of us in the room. I guess she came to make my bed or something. I really believe she was some sort of angel-I know that sounds corny and farfetched, but I don’t know that I ever saw her again. She pulled me from a pretty dark place and turned my bad day into something that I now remember with a smile on my face. As I look back on that time in my life, I did not have F3. I did have some pretty solid friends considering I had just moved to town about 18 months prior. Those “pretty solid friends” are mostly-scratch that, they are ALL F3 guys now. They got me and my family through that tough time and continue to be a big part of shaping who I am today, along with all of you. Think about that for a minute. We have talked about Shield Lock, Concentrica, and a lot of other F3 things over and over. Not until you need, I mean REALLY NEED them, are they essential. Unfortunately, when you need them is not the time to start working on that. Keep that in mind when you lose your way with your F3 brothers. More importantly, think about that when your F3 brothers don’t post for a week…..or a month….. or longer. Reach out to them. Get them back out there even if it’s just for a little old ruck with 2 of your brothers. It might be the spark they need to remember why they need to be posting.
thanks guys-Whoopee
I showed in the pouring down rain and rucked 1.6 miles up Union Road and turned around at Governor Square Sub-Division. While on the hike up stopped at Banks, Grace Veterinarian, and the Gas Station doing 50 Squats, 50 Side Straddle Hops, 50 Monkey Humpers, 30 Merkins. This was a squish squash workout.
We did the salute at the Diablo Sammich AO. We left and head to the furthest enterance of Martha Rivers and ou Ruck went for 1 1/2 at the crossroads we did 25 Imperial Walkers, 25 Squats, 25 Heel Raises, 25 Merkins, 25 Dips and 25 Step Ups.
We meet at 5:30 at the Diablo Samwhich AO, did the Salute to our Flag, read a short item on « Leadership ». …. Then we Rucked 1 1/2 miles doing stops at Street Lights doing 25 Merkins, 25 Squats, 25 Heal Raises & 25Imperial Walkers. When we reach the Top of the Hill we did 25 Curls, 25 Swings, 25 LBC, 25 Oblique Crunches. We finished up doing overhead presses.
Small crowd at Diablo Sammich this morning…only 3 of us 🙁
Anyway we strapped on our packs and ventured off on a ruck; we strolled down Riverwood Pkwy towards Union Road (and yes we passed Gastone’s Hill but thought twice about the pain/suffering there so we continued on and saved that for another day)! Up to Union Road, through the parking lot of Food Lion, 7-11 and back to Union Road; ventured down Union Road to Westway Drive and turned around and headed back to SnoBalls; TIME!
Circle of Trust; no prayer requests as we were all very blessed at this specific time!
Short prayer to end the workout! Off to work!
Most men in life are in the middle of the bell curve unless we choose to be be better than that. If you believe you are one of those guys in the middle, then this is especially for you. I am talking to the guys that post a couple days a week and call it good. The guys who are passively involved in one or two F’s. The one’s who don’t avail themselves to all the items on the F3 Menu. The ones who won’t do a CSAUP or Q a workout regularly. The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it. This challenge is to push that bell curve to the right.
I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.
No excuses!
VISION: In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.
This challenge can be modified based on your fitness level but make sure you make it happen.
ARTICULATION:
1st F Requirements:
100 Miles combined run/ruck miles for the month to include:
-At least one ten-mile run and…
-At least one 12-mile ruck
-Or…one combined run/ruck of 15 miles
One Murph workout
Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)
Hydrate and take in protein after each workout.
Dietary Guidelines:
No Soda
No Fast Food
No sweets
No chips
More water
More salads, vegetables, and lean meats
No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event. Limit yourself to two drinks (Moderation in all things, including moderation))
Cheat meals must be EARNED! (with the exception of Thanksgiving. Thanksgiving is a cheat day)
Seven workouts in a week earns you a cheat meal.
Going to Q-Source on Sunday morning earns a cheat meal.
If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.
Persuasion: Don’t be weak. If you aren’t strong, you’re wrong. That is it. Make a shared Google Doc with your Shieldlock to track your mileage. Journal your posts using Notes on your phone or some other method. Post on Slack to update on your progress #accountability
YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.
If you have questions, feel free to ask. Otherwise, commit now to the challenge and quit making excuses. Covid 2020 has been a real challenge but we can continue to improve. Prepare for this challenge now so you are ready. The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source. I am sure my friends in NOGA will make a similar option available.
EXHORTATION: Quit being soft,
Roscoe
We rucked just shy of 3 miles and logged plenty of squats, we did some merkins and some mountain climbers, one round of Abe Vigodas and a very short Klaw. We meandered through the rolling pathways of Martha Rivers and around the backside of Riverwood Plantation. Dry Rub, El Toro, Pew Pew, Tube, Sledge, Linus, Outhouse and Les Nessman had the Q.