Fitness, Fellowship, Faith
Rainy intro, pledge
Ruck to Hill
Mailbox to mailbox up the hill
Duck Walk, Side lunges, Imperial walkers, Lunge walk
Plank, Plank Jack, Shoulder Taps
Ruck down
repeat up
Ruck down to bank shelter for Ab work
LBC, Flutter kick, American hammer, Chest press
CoT
Thanks Hims who like the rain on my virgin Q
We rucked 1 1/2 miles through Martha Rivers Park today stopping at crossroads and doing different exercises of 25 each Squats, SSH, Incline Merkins, Don Quixote, Imperial Walkers and Bench Dips. The great thing about Rucking with the PAX is the camaraderie we enjoy with each other, it gives you time to mess around with the Q and the other men rucking. It gives you time to begin new friendships with men you may otherwise not be able to interact with due to your career or your social circles or Churches you attend. So next Thursday C’mon out and enjoy. Rudolph will be Q-ing, see y’a there.
Today was a big day. Site Q handover is bittersweet. Knowing Sledge makes it a lot easier. He will do a great job. He’s got great support from the Diablo regulars and hopefully more FNGs are on the horizon.
I promised a few things on Slack hoping for a few looks-loos coming to see what we would do but no unexpected faces. I promised Livermush: that is the new name for my sandbag-Livermush is a good name. Who doesn’t like livermush? It’s good for your heart, right Defib?
We started with the pledge then headed to the Planet Fitness parking lot, Livermush in tow. She sat in the center of the parking lot and along comes El Toro to join us-this is a solid guy who is a friend of an old PAX who used to post with us here in F3 GasHouse named Rudolph. (shots fired brotha)
We started at the center with Livermush doing 10 squat thrusters with our rucks. We then moved out to each corner then back to Livermush. Each time we got back to Livermush, we did 10 squat thrusters with our rucks. At the corners we did 20 reps of a called exercise. The exercises were the following: Squats, Merkins, Upright Rows, and American Hammers.
Round 2 was similar…..but different. We still did squat thrusters when we got back to Livermush. The exercises were chest press, Flutters, Curls, and Squats. We rifle-carried out to the corners and rucked back to Livermush.
Next we rucked a lap around the building, did some merkins, step ups, then a round of 10-20 reps of each-man-call-an-exercise back at home.
Before calling it quits, I went to the truck and got a gift for Sledge for taking over Diablo Sammich. If you recall in the movie when Sheriff Buford T. Justice orders his Diablo Sammich, he got something to drink….so, when handing over the Sammich, what else could I give him? A nice cold Dr. Pepper of course. I got there early to run my 5K before the ruck and stopped by 7/11 to get it. Unfortunately it sprayed all over after being shaken from me running back with it.
Announcements:
Freight is running a 5 K every day in October to help raise awareness and money for the F3 Foundation fundraiser called Give2Give. Think of how much you have gotten out of F3. Be generous-this money is going to great causes and if nothing else, it helps the yuckity yucks of F3 Admin make us look good in the public eye. I am pledging $1 for every mile he runs this month. Give your $$ to Grantan Def Leppard.
Honorable Mention to Dry Rub. There were several times he and I were the only ones who posted and without his encouragement I think I would have thrown the Diablo in the sink and washed it down the drain. Thanks my friend-#ISI
Sledge, it’s all yours…..
Whoopee
We rucked, it was so long ago I don’t remember what else we did but at least I got the pax their credit……and WattsUp can mark me off his list…….FINALLY
Today……we rucked, did some Merkins, did some squats, blah blah blah blah. What really matters is I will be handing over the site Q keys to someone else next week. I have been happy being site Q of Diablo, but lately it has been more of a burden and I think I have not done a good job of it. Work seems to be getting more hectic and the weekly commitment at a particular time was wearing me down. After bringing up the need for a new site Q for a few different days at Diablo, we had a volunteer this am that I know will do a great job and I plan to support as much as possible.
thanks for all the support with Diablo GasHouse.
Whoopee
Today was supposed to be Dry Rub’s Q, but he texted YHC and asked if I could sub since he had to be at work early.
So now…. what to do.
Remembering a Q by Rudolph, and since we have moved to “Level 2.5”, (the playground is open), lets revisit some of that.
0530 hits with 6 joining YHC. No FNGs – No Disclaimer. Just The Pledge.
We Rucked, stopping at the playground to hang for as long as you can or 30 secs.
Repeat for a total of 3 times. As YHC recalls, hanging was supposed to be good for the body or soul or something. Ask Rudolph.
0600 hits and Les needs to check out early.
We escort him back and continue on to the bottom of Gastone’s hill and back.
Stops were made along the path for some squats too.
By the time all were assembled back at the start, we were in OT…. OOOOPs.
Announcements: S.O.S. Most noteworthy is the Shoot-em-Up this weekend. Check Slack/Twitter Meet @10 AM and take care of waiver in advance.
There were many prayer requests mostly around PAX, M’s and friends of PAX with health issues.
Tube took us out.
I forgot to share this…
Today’s Verse:
Watts Up Powering Down.
We Rucked and did other stuff.
You should been there….
We hit Planet Fitness and the CVS before stopping by Fidelity Bank on the way home. Did some squats and other stuff along the way.
We vented, ranted, talked and it was a good time.
Everyone should come have some Sammich.
Diablo Sammich, Britches!
Six studs showed this am for some Diablo. We started with the Pledge then took off at lightning speed headed for the dreaded Hill de la Gastone….once we got there instructions were given: every mailbox on right do 6 exercises of your choice-any exercise, 6 reps, every mailbox. We got to the top then did some flutters then headed back down and off to the right, then up to Food Lion. We got to the parking lot by Planet Fitness and did some 6 corners, barely avoiding a single guy in a fast car getting some $$ at 6am at an ATM. We also saw a lone Pubber that looked a lot like Roscoe. As much as we see him during Diablo, he should be given credit for posting with us. We had some deep discussions about some hot topics-lots of opinions and perspectives were both shared and discussed. We headed back to start and hit the wall for some dips and step ups, circled the bank a few times with some other exercises, and made it back in time for COT.
It was only after completing the workout we were notified it was Les Nessman’s 45th birthday….I guess he didn’t want to do 45 reps of anything.
This morning was really good-I enjoy hearing others’ opinions especially when it comes to controversial topics. Although I (sometimes) get a little passionate (read: loud and obnoxious) when discussing these things, I really enjoy hearing why other people feel the way they do….except Freight. He doesn’t really have an opinion so much as he wants to argue the other side of whatever topic is being discussed. The fact that he can argue either side and still enjoy it is even more frustrating to me. I wonder if he realizes that…….probably not. He would never do something like that just to irritate someone.
We ended with COT. Happy Birthday Les Nessman. Glad we have you out here to share your opinions and experiences while we all try to get a little better each day.
Whoopee
When 0530 hit this morn, 4 had joined YHC. Still no Les Nessman, but maybe next week. Dry Rub was given an excused absence for work, but where were Voodoo and HIPAA?
Anyway the show must go on.
We knocked out the pledge and headed for Planet Fitness.
Here everyone took Delilah for a spin around the parking lot while the rest of us AMRAP’d an exercise.
From here, we rucked over near the abandoned car wash for some wall sits with ruck on the front.
Its again time for everyone to have some one-on-one time with Delilah. Take her to the Union Road and back while everyone else AMRAP’d a different set of exercises.
A quick wall sit before setting off to ruck back to the start, “cutting” through the neighborhood.
Unfortunately, the wolverine we encountered in the neighborhood caused us to be 5 mins late getting back. DOH!
Announcements: Annaliation -GasHouse – Gump, 29-Aug; Mt. Mitchell – Gastone – 27-Sep; Upcoming CSAUP – Broke
YHC took us out.
On a side note, found out Sledge has been secretly hording marsupials…
Watts Up Powering Down.
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