After nearly oversleeping for my VQ it would have been perfectly understandable if the PAX had mutinied yours truly, however I owe a debt of gratitude to brother Apache for taking the reigns and welcoming all in the PHOP HIMSHIP and sharing the disclaimer.  As “that guy” who ran late for his VQ I felt it appropriate to once again declare that I am in no ways a professional.

Warmup

50 SSH(IC)-admirably led by Apache

30 Moroccan Night Clubs(IC)

25 Imperial Walkers(IC)

20 Windmills(IC)

The Meat and Potatoes

Most of the workout was laid out the night before by YHC and  our esteemed SiteQ The Riddler the evening before, however I asked Apache and his crew to gather up the weighted PVC pipes.  In the meantime we divided into three groups and went to the following stations rotating every 10 minutes.

Station 1 Bucket Carry

2 PAX carry two buckets each filled with stones the length of the “warm up lot” and back.  There was a twist, though, as there is always a twist.  The men did 5 shrugs at the beginning, 5 shrugs at the turn, and 5 shrugs at the finish line.

Those waiting on the buckets did front raises and front holds, alternating.

Rinse and repeat until it’s time to rotate.

Station 2 Tire Flips

The tire flip is long a staple of any “gear workout”.  This one was no exception.

While three men flipped tires 8 times on the grass yard behind NRHC the “tireless” alternated between monkey humpers and mountain climbers.

Rinse and repeat until it’s time to rotate

Station 3 Cinder block carries

Since there were plenty of blocks available every group opted to work together on these and travel like a wolfpack.

Taking place in the side parking lot starting at the top PAX carried the 30 lb blocks overhead and did 30 LBCs at the bottom and then restarted the Sisyphean task of carrying the block back up the “hill” to the other end of the parking lot at which point the PAX would hold a plank for a 30 count only to rinse and repeat until it was time to rotate.

The Wind Down

After a quick cleanup of all the gear we gathered in a circle and played a little “Dealer’s Choice Abs”.

Freddie Mercury’s-YHC

American Hammers-Van Wilder

LBCs-Waterboy

10 burpees in cadence-Mayhem

Unspecified number of Merkins as we started in cadence but then Apache decided to do single count to 16

By this point our running brothers who are preparing for the Blue Ridge Relay had rejoined the PAX.

Naked Man Moleskin

I want to thank all the PAX who showed for my QC.  The Riddler for asking me to Q.  Schrute for bringing me into the fold and most of all Jesus Christ.

As previously stated this workout did not start smoothly, but thanks to an abundance of #LeadersLeadingLeaders the stations went smoothly and everyone got a lot out of it.

We also welcomed two FNGs: Sumac and Dollywood.  Hope to see a lot of them!

Announcements

Monday July 4th a yet to be named moderate workout will launch at Winthrop University. Blackhawk is the site Q.  It will take place outside Dinkins Hall. Check Twitter for more details.

Starting this Saturday F3Dads will be at the Patriot.  I believe the start time is 9am and not 10am.  Popeye and Burgundy will be Qing this workout.  Having been to their Qs last week, I believe there will be some kids crying and this could possibly be the last F3Dads workout done in The Fort.

Prayers/Praises

Former CAH resident will be moving back from Florida after living with his sister worked out “like a turd in a punch bowl”.  If you would like to help please contact Tinker Toy and of course lift this young man who has lived his life behind the 8 ball up in prayer.

Hot Sauce’s daughter will be leaving for a mission trip to India shortly

Praise and thanks for Tinker Toys daughter turning 9.  He remembers picking her up in China like it was yesterday.  Enjoy, cherish and love your children.

Prayers for the family of the little girl who drowned in Great Falls. Prayers for all of Great Falls as Apache, The Riddler and anyone else familiar with it can tell you how close knit that community is.