21 PAX joined YHC and decided to brave the perfect morning weather for a little tour of the school grounds.
Warmup:
Disclaimer provided. Run around parking lot and down to other end. All IC: Mountain Climbers x15, Peter Parkers x15, Plank Jacks x15, Merkins x15
Then run to other end of parking lot and back, 5 squats every third tree on way out (30), 5 jump squats every third tree back in (30)
Thang:
To side of HS: All IC- 5 merkins, 5 wide arm, 5 diamonds, 5 stagger right, 5 stagger left
Then pair up- P1 run to end and across street and back, P2 shoulder taps with feet on wall-100-200 per team depending on whether expert instructions were actually followed.
Back side of school -military count-5 each of merkins, wide arm, diamond, stagger right and left
Then P1 run around circle globe, P2 Jump squats -150 as a team
Continue to maintenance building-P1 run around building, P2 donkey kicks-150 as a team
Run around path to cafeteria-Squats x20 IC
Then P1 run down and around very small section of track, P2 burpees-50 as a team
Run back to start, stopping at end of parking lot, 5 merkins every third tree-Total 30
Various mary/planks were completed during the fun-All 1000 IC (Abs of Steel)
Moleskin:
It has to have been close to a couple of years since YHC last Q’d Dromedary so it was great to get back out and run around. Been skipping Wednesdays recently because ?
Good to see many faces I hadn’t seen in a while. We even had a Flipper and Ice 9 sighting.
As usual, plan was to keep the heart rate up while doing some good ol’ fashioned partner work. Still got in about 2.5, which I know all appreciated.
Announcements:
Christ Closet Ministry-Service Opportunity, 10/4, please see Ice 9’s Backblast for full details
F3 Dads Camping-10/19-10/20, see slack channel for details
It has been quite some time since I’ve Q’d. I’ll spare everyone the explanation/excuses and get to the workout. Great to be back at the helm.
The Thang:
Warm-up with light mosey including butt kickers, high knees and backwards run. Much to the delight of Haze who remarked “wow, an actual warm-up”. You’re welcome.
COP: Merkins x 10 IC / LS squat x 15 IC / Imperial walker x 10 IC / Burp n merk up to 5 merkins
Grassy knoll circuit: bear crawl up and over the knoll, plank walk back to staring position, lunge walk perimeter of bricks x 2
Merkin ladder: 1 up to 10 from curb to curb across parking lot
Groups of 3 and do the following:
Ring of Fire: always a real crowd pleaser. All pax were extremely excited about this call.
Head to end of parking lot by launch: Plank up; AYG to launch when I say go, but first let’s hold it and go 6 inches. Another well received call subsequent to the ring of fire.
Mary: Flutter x 15 IC / Freddy Mercury x 15 IC / 10 diamonds OYO
Done
Wonderful morning and great temps out there today. No one fell behind and everyone pushed to their personal limit. Apologies to Haze as Q errantly accused him of heckling. Of course I was simply taking a 50/50 shot at it either being Haze or Spackler; confirmed it was Spackler asking when warmup would be done. Q was also highly praised for his ability to rotate with compass-like precision during LS squat. I credit my 3 years (with no degree) of engineering in college for that skill. Haze serenaded the pax to the obligatory Johnny Cash ring of fire and we are all blessed for that experience.
COT:
Mermaid made a great mention that September is national suicide prevention awareness month. It is very easy to fall into the trap of hiding our difficulties and not confiding in our community when we are facing depression, anxiety, etc. Please be aware that many of our brothers and families are facing great struggles and may not be reaching out for help. We are instructed to love thy neighbor, so remember that everyone is valued and loved in God’s eyes and we can be the light for someone in need. Mermaid and I have both lost family members to suicide, and are more than willing to talk to anyone that is facing these issues personally or knows someone who is. Mermaid took us out.
A pleasure and an honor.
Brushback
YHC was substiQ for BooYah, who was scheduled to make his triumphant return to Gumby this morning, but got cold feet and pushed it back a few weeks.
Music today was sponsored by Salsa Warriors – a NYC-based station that plays the best Salsa on the planet (or at least that’s what they’ve been telling me).
Devo: Schedule a “worry hour” at 5:00pm every day, and you may soon realize that’s not worth it. Based on Matthew 6:27 Can any one of you by worrying add a single hour to your life? (NIV)
Vinyasa – 1X slow to take time to de-kink, then 3X OYO to warm up
The Main Thang:
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
REPEATO RIGHT
Vinyasa 1X OYO
Move to Table Top
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
REPEATO RIGHT
Vinyasa 1X OYO
Squat down for:
Malasana 60s
Vinyasa 1X OYO
Move to Down Dog then:
LEFT: Pigeon 60s
REPEATO RIGHT
Vinyasa 1X OYO
Seated twist 30s (L+R)
Prone shoulder flip 45s (L+R)
Vinyasa 1X OYO
Back down to six:
Lie back:
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Happy baby 45s
Neck stretch 45s (L+R)
Half Cow Face 45s (L/R)
TIME!
Announcements
Isabella Santos Run, 9/29/18: https://isabellasantosfoundation.org/annual-5k-for-ids-cancer/
F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
Crane Relay, 10/26
Let Them Soar, 5K 11/10/18: https://letthemsoar5k.racesonline.com/
Moleskin
Why is the dipping sauce also called Salsa, and which came first, the food or the music or dance? Comment below if you know, if you don’t know but have a guess or if you don’t care because guacamole is better anyway and all those songs sounded the same.
Christ’s Closet is a ministry started by the men of F3Sanctuary. We give away clothes, books, furniture, and household gifts in the name of Jesus. Because He told us to. I hope He is telling you to join us.
Our next giveaway is Thursday, October 3rd, at the Petersberg Primary School in Pageland, South Carolina. 98.8% of the students are on free or reduced lunch. The poverty in their families is palpable. In past years, kids leave the giveaway with the first book they have ever owned, and the only “new” clothes they can remember receiving. God brings these families to us so we can serve and love on them in the name of Jesus.
You can help at any one or more of the below insertion points on Thursday, October 3. If you show, God has provided a free and awesome Christ’s Closet mudgear shirt for you.
With the promise of McGee out of town I was able to rope in two site FNG’s to WAMRAP Wednesday at Waverly – Woohoo. They were excited to be there.
A little warm up jog out beyond the Camp Gladiator crew and back to the cars.
The Thang
Every man grab a 50# sand bag from the trunk. Much excitement now. Haul it up to the top of the parking deck. Start the cycle.
Run down staircase 1 and back up. 10 old school sit ups.
Carry sandbag down staircase 2 and back up. 10 bent over rows with bag.
Run down staircase 3 and back up. Line up on parking line. 2 Merkins, plank walk left one space, 2 Merkins. At the 5th space turn and plank walk right and repeat. 10 total stops and 20 total merkins.
Run down the ramp, 10 8-Count Body Builders, backwards run up the ramp.
Repeat.
With 3 minutes left we carried the sandbags back to the car.
The Thang.
Strong work out there, everyone kept it pretty much in the red line zone. No Orange Theory at WAMRAP. 4-5 rounds performed by each of us. Thanks for the effort Purell and Lex Luthor!
50# sandbags up and down stairs are a smoker.
8-Count Body Builders are Purell’s kryptonite (and bear crawls, but we didn’t do those). I utilized the short arm advantage here to keep up with him through the circuit.
Lex encouraged us all to grab a ruck and go do a GoRuck Heavy and how easy Selection is if you keep your mind right and just focus on the task at hand.
Thanks to Lex for the takeout.
-Alf
15 Pax came out to see what this gear workout was all about. Thanks for the support today guys. I was worried what the numbers would look like since there was an already successful site open on Wednesday’s and Briarcrest’s finest (Hollywood) was on Q there. From what I hear, they had 19 so combined both sites had 34…Impressive for a hump day!
I arrived to the site at 10 til 5:00 not knowing how long set up would take and full of launch day jitters. I arrived to find Shake N Bake in the middle of the parking lot stretching for his pre run…alone, oh so alone. I had things set up within 10 minutes and had to decide, do I continue to look busy and wait on pax to arrive or do I suck it up and try and find Shake to join him in on the prerun. About the time I was about to decide to look busy, up comes Rubbermaid and Tupperware. Rubbermaid to join in the prerun and Tupperware to help set up equipment. I couldn’t tell if Tupperware was happy there was not equipment to set up or upset that he now had to prerun…either way, thanks for coming out early to help. Enough of the preworkout details….lets get to the good stuff.
WARM UP
Lengthy disclaimer given about not dropping equipment on the pavement and not suing the church. I then explained to the pax that we would be running the last kilometer for Samantha Davis who passed away at a local cross country meet this past Saturday. A very sad story. Many schools in the state will be running a last kilometer today in her honor. Thank you to Hooch for keeping us up to date with that story. I’m not sure who’s idea it was to run for Samantha Davis today, but thank you for the suggestion. Hopefully the link below to the map of our run in her honor will show up: https://www.dropbox.com/s/cf8m7d0fwft2te9/IMG_5390.PNG?dl=0
Off we go on a .62 mile (or 1 Kilometer) run. Headed towards the 5 stones entrance which I thought there and back would get us to the .62 miles….it didn’t. Leaders circled us out around the side of the church, back to the cars, and then I saw Deadwood (distance keeper) come to a stop and fidget with his watch. He called out done.
Circle up for ACDC Thunderstruck. Mountain climbers during the song, merkins on the word thunder. I read somewhere online that if you were using this as a drinking game, it would be 34 shots. I mentioned that we would be doing 34 Merkins and halfway through the song was met with several jeers that we had done way more than 34 merkins. During a long interlude that I knew didn’t include the word Thunder, I called out a modify and we did air presses until Thunder came back into play. It was just long enough of an interlude to where the air presses were burning. Good work from the pax as this was my first time trying this and it was much harder than I had bargained for.
THE THANG
The rest of our time would be spent doing station work with equipment. Being that I made 90% of this up on the fly, it makes it that much tougher to remember what we did for the back blast. As I’ve already said, gear workouts are so much harder to plan for. Will we have 6 pax or 26. The difference in numbers can change things dramatically. Anyways, I digress. First round went like this:
Once everyone completed every station, I gave them a short break to explain our next series of work. At some point in the station work above we lost Shake N Bake, Bread Bowl, and Hooch. Was it really that tough??? Nah, just a bathroom emergency and getting kids to school.
We didn’t quite get through all our final stations before time ran out, but did get more than halfway.
MOLESKIN
ANNOUNCEMENTS
Beautiful morning – seems we are finally getting into the best stretch of the year. Gotta love the Fall mornings…Chunder mumbled “let me guess-SS Hop” just as we circled up. Nope.
Thang:
disclaimer given – mosey to lot for Burpees, Imperial Squat Walkers, Peter Parkers, merkins, Bulgarian Ball Busters YA!! (I know y’all think it’s a joke but I seriously love them)
Headed to woods for pull-ups and squats. Then Brixem Hill. Then over to hidden pond/Hill (partners Derkins, ab throws). Lots of called pit stops all throughout – wide/Diamond/regular merkins, jump squats, etc.
Toward the end I ran through a spider web that covered my full face, arms, and torso. Ah, the price of leadership!
finished up with ceremonial wheel barrow (more on that shortly)
Moleskin:
Sorry Delta went out early with a turned ankle but he followed up later that it’s likely a sprain in need of rest.
What and exciting, impressive, and inspiring post by Cooter (prayers his way for pending treatments)- thanks for the takeout too!
Fun to chase Gramaticka up the hill!! Never seen him move so fast!
Thanks Paper Jam for the “Hope Challenge” concept- here was my share…
Six months ago yesterday our oldest daughter Jocelyn became acutely ill. Multiple hospital stays, dozens of blood tests and even multiple trips outside of NC finally have us feeling like we have A)a diagnosis we believe and B)medical care who is capable and actually believes it too. Lyme disease and other tic born illnesses are misunderstood, misdiagnosed, and terrifying. It has been an believably challenging process which continues to this day. We feel it is a general uptrend but of course has its ups and downs. We keep the faith, hope and take it one day at a time.
www.lymedisease.org
Last night as I was getting all of our kids ready for bed and all, I asked Jocelyn what is one exercise I should have the guys do – and she said “wheel barrow”. I let her know that most guys really are not fond of it, so I would definitely call the exercise and blame it on her! (Which i did, and which she appreciated)
All have or are faced with enormous challenges obstacles and struggles in their lives and in those other families. I continue to be lifted and inspired by the F3 brotherhood.
Thanks TagAlong for asking me to lead. Always and honor.
Announcements:
Church On The Street (see Strawberry) slots need filling for Oct.
f3 Dads – camping in Oct (see Frasier)
this Saturday is SOB convergence at Stonehenge (Paper Jam bday Q)
19 PAX were on time at Watchtower for my vQ. I have to admit I was a little nervous and even did a mock run the morning before. Pulling up to Watchtower I realized I forgot my Weinke so I called an audible and created an entirely new playlist. The first audible would cause me to call the second audible……
Lets Mosey:
The Thang-
The Moleskine
The gripes and grumbles this morning were at an all-time high! I had a feeling some of the Pax would not like the change of pace but getting out of your comfort zone makes you grow and makes you stronger! I knew the bear crawl – crawl bear would be tough. At one point I was compared to Hollywood (I think by Doughboy) and I took that as a compliment!! I was so exhausted post workout I skipped right over the FNG (Lazy Boy) and was promptly reminded. Thanks for letting me Q.
Announcements:
Strong showing from South Charlotte’s finest at the luxurious campus otherwise known as Hawk’s Nest. There were 25+ guys there, got a bit foggy once all of the fast twitchers showed up (I thought that was just a pre-BRR thing?). Here’s what we did.
Warm Up – run to turf fields, various warm ups to random counts
Starfish – merkins, squat jumps, Peter Parker, something else (maybe LBC), 5x burpees in middle each time
High school workout – run around turf field with backwards run, karaoke, sprint, karaoke
Track Circuit – head to track, complete one lap of track and head up hill, repeat x4 with the following exercises at top of hill: dips, derkins, step ups, all three
Rock Pile – split in two groups, one group run, one group lift rocks
Finish up – various Mary
Strong work today, the hill after the track lap was a killer. Always an honor to lead.
*** Posting this on behalf of Harley, so I’ll add some commentary…of course.
Got as many of the pax as I could remember. Harley exclaimed as he started name-o-rama sans a recording device, “If you’re here, you know you were here”…or something like that. I got 19 listed…no idea what the number was.
A Hawk’s Nest Kotters to Swiper, who went to the original lot we used 4+ months ago. Glad you found us.
Loved the random counts Harley. Need more of that.
Hopper’s Peter Parkers look a lot like MC’s.
Alf looks a lot like Sprockets, at least from behind in the gloom.
Good takeout by Harley with great reminder that our physical health and the fellowship afforded in the gloom are gifts from God. Much for which to be thankful.
Champagne and a co-Q are up next at Hawk’s Nest.