Author: Handshake

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    9 men joined the Handshake (not Atilla) workout at Heartbreak today and this is what happened:

    Mosey from the Parking Lot at Quiocassin over to the back lot at Pemberton (PES) for a COP

    Mosey to the side Parking Lot at PES for a Triple Check. P1 Runs the entire lot, P2 Squats, P3 does Hand Release Merkins

    Mosey to the Bus Loop at PES. Exercise 1 – Bear Crawl and (1) Merkin at each Pol. Exercise 2, run back to the bottom of the Bus Loop and back to Pole 1 and do 10 LBC’s, then back to the bottom of the Bus Loop and back to Pole 2 for another 10 LBC’s and repeat all the way down to Pole 1.

    Mosey over the Jungle Gym and PES and do (5) Pull up and and then (5) of the called exercises x 5 rounds.

    Mosey back over to the front of Quiocassin for another Triple Check. P1 touches 5 trees, P2 does Incline Merkins, P3 does step ups. 2 Rounds complete then back to the flag.

    Announcements – 2nd F Lunch at Firehouse today, unfortunately given the time of this backblast its now news and not an announcement (insert eyeroll), 3rd F at Dunkin on Lauderdale tonight at 7:00. Thanksgiving Convergence at Mary on Thanksgiving morning at either 6:00 or 7:00, TBD, see Slack.

    Prayer Requests – none

    NMS – light day on Mumble Chatter, it was brisk and we were constantly on the move. Until next time…

  • When you can’t choose just one…

    9 men gathered for Hoedown this week, 7 for the Bootcamp and 2 on Injury Reserve.

    YHC was on the phone Senor Frog yesterday and saw there was no Q at Mary so YHC threw Bodos a bone and signed up to Q. YHC couldn’t decide what exactly to do so YHC decided to have Sampler Platter of some of the best exercises seen over the years of Mary (except Tunnel of Love (insert eye roll).

    COP in the (2) Gaga Pits (just because we could)

    Exercise 1 – Tennis Courts, ascending and descending Suicides. Court 1 and 1 Burpee to Court 2 and 2 Burpees ascending to Court 4 and 4 Burpees and then 3 then 2 then 1.

    Exercise 2 – Tennis Court Bear Crawl. Court 1 Bear Crawl, Court 2 Forward Crab Walk, Court 3 Crawl Bear, Court 4 Reverse Crawl Bear

    Mosey to the Field for some Tree Work. Tree 1 – 1 Merkin, Tree 2 – 2 Merkins all the way up to 11.

    Mosey back across the Field

    Four Corners. C1 – 14 Merkins to close our 100 needed for the Merkin Challenge. C2 – 20 Suzanne Somers (alternating Leg), C3 Jump Squats, C4 – Sampler Platter (10 Bonus Merkins, 10 SSH’s, 10 Suzanne Somers, 10 Jump Squats).

    Mosey back to the flag to finish 13 seconds early.

    Announcements – Saab found $10 on the IR walk.

    Prayer Requests – No major requests, just a small prayer for patience and peace of dealing with a certain F3 brother from the north, the one who spreads fake Thanksgiving history.

    NMS – this was the first sub freezing morning we’ve seen for the start of the 2023/2024 winter season but numbers were strong at Mary, we’ve been bred for this weather.

  • “This is going to be the worst workout ever” -Handshake

    The Bash Brothers were texting on Friday night and noticed a still empty Q sheet for Dogpile. Both lacking motivation the idea of a co-Q was thrown out and it offered just enough motivation. At 1930 hours it was a good idea but when the alarm went off at 0520 it was was a terrible idea, but that’s how it goes sometimes.

    Round 1 – EF Hutton Q

    COP of various exercises (YHC isn’t as good as Hutton at remembering this stuff)

    Mosey to the bottom of the Amphitheater for a modified Self Destruction: 1st Incline Merkins 2nd Squats 3rd WWII’s escalating to 18.

    Mosey back to the circle for a Circle Work. Bear Crawl to the Manhole Cover 1 Burpee, Crawl Bear back 2 Burpees, Polar Bear 3 Burpees, Reverse Polar Bear? 4 Burpess, and something else to 5 Burpees

    Round 2 – Handshake Q

    Mosey back to the top of the Amphitheater for another modified Reverse Self Destruction: 1st Dips 2nd 2-Count Flutter Kicks 3rd SSH’s.

    Mosey to the Stage for some light stretching for 2 minutes

    Mosey back to the bottom of the Amphitheater: 2 Squats 1 2-Count Step Up all the way to the top, non escalating

    Mosey around the circle 3 times to pretend we did some actually running

    52 in-cadence SSH’s to honor Gomers age. *New Exercise Alert* YHC thought we were going to run out of time so YHC called for “Traveling SSH’s” where you do a SSH while kinda hopping forward to make out way back to the flag. It was a disaster, but funny.

    Mosey back to the flag for in-cadence HRM’s, WWII’s, something else?

    Announcements – SOJ’s Paint-A-Block party at Rockwood Park tomorrow (Sunday, 10/15) from 4-6

    Prayer Requests – Whitesnakes family, Wild Cat, Yee-haw/Liv.

    NMS – good times today, solid crew, lots of personality. We were glad we missed the rain and the it wasn’t the worst workout ever. Thanks for holding off on signing yourself up, Bootleg, it gave us the last minute motivation we need to not see it go empty.

  • Ghost Flag Takeover at The Forge

    16 men gathered for what was expected to be a Dealer Q only to find out they’d be “Ghosted” and some West-hoes took the Q and this is what happened:

    EF Hutton Q – Mosey down to the field between the two schools for a COP followed by a Jack Webb with Squats and Monkey Humpers

    Flip to Honeydo Q – with Dealer having scouted the AO it was known there was access to the Football field, so we moseyed to the Field for a Beast. All 6 round, non-escalating and finishing with Burpess

    Flip to Handshake Q – mosey back up to to Bus Loop in front of the school for 8/9ths of a Triple Check with P1 Running the Loop, P2 Flutter Kicks, P3 Deep Squats. Mosey back to the Flag for 20 WWI’s to finish out the time.

    Announcements – SOJ Leadership Happy Hour at Diamond Billiards Friday at an unknown time. SOJ Family Potluck/Jack-o-Block Decorating at Rock and Roll – Rockwood Park – Sunday from 4-6 pm.

    Prayer Requests – none

    NMS – A group text was going yesterday about “Ghosting” a SOJ Q but nobody was on the Q Sheet for The Forge. Yesterday afternoon Dealer took the Q so our takeover could be done. Thank you, Dealer, for graciously giving up the Q and we know your beatdown next week will be great, maybe you too could lead a Ghosting in NOJ? YHC, EF Hutton, Senor Frog, and Honeydo made the trip and we were glad we did. Great time to see faces were don’t always see.

  • I’m Senor Frogs Administrative Assistant, insert eyeroll.

    9 Men joined us this crisp morning at Heart Break Ridge.

    1- Burpee then a short mosey to a circled warm up with an out standing F3 mission statement from Mr. Rogers.

    Dead Man Hanging stretch 

    Don Quixote 

    Russian Soldiers

    Side Straddle Hops 

    Hand release merkins

    Baby crunches 

    APD’s 

    Mosey to right front corner of the school. 

    Lined everyone up on the wall.

    10 Head, shoulder, knees and toes

    10 balls to the wall with toe taps

    1 burpee

    X3

    22 Poles of escalating merkins.

    Mosey to back of school for an evolution of, run back, 4 corners.

    10 merkins

    10 WW2

    10 Squat

    10 Side Straddle Hops

    Mosey to back left hand corner of school railings for some bear & railing crawls. 

    X3

    Short mosey to bench seating for 6 minutes of 10 Dips, 10 Merkins 

    Rinse and Repeat. Time Called 6:15 Done. Short Mosey back to starting point for announcements and a morning prayer.

  • Unexpected Block Party

    10 men gathered for a rare Handshake First Watch Q. It was also a rarer sighting of Mr. Hollands famous “Sisyphus”

    Speedy COP

    Start at the top of the triangle and run down to the first stop, 30 HRM’s run back to the top

    Run further to the second stop for 40 two-count Shoulder Taps and back to the top

    Run further to the third stop for 50 uphill WWI’s and back to the stop

    Run further for 60 Jump Squats and back to the stop

    Run further and grab the hidden coupons and back to the top

    Unfortunately time didn’t permit us to back it all the way to the bottom, but we were very close.

    Announcements – none

    Prayer Requests – Upchucks family and his 26 cousins.

    NMS – not much mumble chatter out of the Q today, YHC was tired and was trying to keep focused/motivated to get the workout completed in the narrow time window. YHC knows running past the 45 minute clock is faux pas. YHC was most excited that none of the Pax saw or expected the Microblocks to be hidden in plain slight, let along the perfect number of blocks. YHC was also glad the blocks were at the last stop, not the third stop as originally planned.

    Have a great day, everyone. Thanks again for Corned Beef for making the trip to FW!

  • Señor Frog VQ

    Thank You for coming to my first Q everyone!

    Started out this Monday with some new Hoedown guests that went out of there way to join us. Thanks for coming Fergie, Atilla and Mr. Rogers.

    Started out with a short mosey to the circle for a standard warm up and lesson in counting.

    Followed by a short mosey to a dead end then back to the circle parking lot for some fun leg work out 11’s.

    Another mosey back to the bus loop for a wall sitting Triple check.

    Then a mosey back to the parking lot for some duck walks and merkins.

    Ending with a nice prayer from Fudd!

  • Overdressed or underdressed?

    7 gathered for this weeks iteration of Heartbreak Ridge. YHC with the Q for the second week in a row. Here’s what went down:

    Long mosey past our normal COP spot down by the Bus Loop and then back up and around Pemberton Elementary School to the Bus Loop for COP

    Bus Loop Fun. 15 Poles. Round 1 – Bear Crawl to the first pole and complete 2 HRM’s and continue on. Round 2 Crab Walk to the first pole and complete 10 WW2’s and continue on. (1) Burpee at each pole coming down the hill. Round 3 – Run two poles and then come back and do (10) Deep Squats, and continue on. (2) Burpees at each pole coming down the hill.

    Mosey to the Blacktop behind the school and complete (10) 2-Count Step Ups on the Picnic Bench.

    Mosey back to the Flag for 2 minutes of Mary. Freddie Mercury, LBC’s, and Flutter Kicks.

    Announcements – Convergence on Saturday at The Crucible, see Slack for details. Senor Frog with his VQ on Monday, September 25th at Heartbreak Ridge.

    Prayer Requests – please keep Doozy in your thoughts/prayers.

    NMS – quiet morning, YHC kept the crew moving and we took advantage of a lesser used section of the A.O. Its good to have Tonka at Heartbreak. He posted 3? times last week and at least once this week so far. Great job to Lighthouse for using his Ukrainian Motivation to help get him out. Backblast title comes from Tonka posting on a 53 degree morning with Long Pants and a Sweatshirt, he will learn.

  • Quintuple Checks are in, Triple Checks are out

    5 for Heartbreak today, YHC was the Q.

    Mosey to PES Parking lot for a COP of various exercises and introducing The Polka, straight from F3 Hampton Roads

    Mosey to the PES Playground, (4) sets up Pull Ups

    Parking Lot fun – Bear Crawl to each Parking Spot and doing (1) HRM, 14 parking spots total. Next set of spots do 3 Squats and 5 LBC’s, 14 parking spots

    Mosey to front of PES for a Quintuple Check – P1 Runs, P2 Calf Raises, P3 Step Ups, P4 Dips, P5 Flutter Kicks. Audible after the end of Round 3

    Mosey to the front of QMS – 10 Derkins, 10 WWII’s x 5 rounds

    Mosey to parking lot for 1.5 Minutes of Mary

    Announcements – Senor Frog VQ Monday, September 25th at Hoedown. Anniversary Convergence 9/23 location? 5k Race sponsored by Freeman HS/Trinity UMC/Third Pres on Saturday, September 16th at Trinity UMC at 0800, Gomer was trying to get a F3 group to launch at 0830, see Gomer. West End lunch at noon today at Firehouse Subs Innsbrook.

  • Where’d my friends go?

    When YHC pulled up the Mary there was a lone sad panda (Bodos) in the parking lot. YHC was confused because he could other cars in the parking lot, but nobody was in sight. When YHC approached Bodo’s he had a look of sadness on his face and kept saying “they were just here, but they left” Apparently Swirly, BT, Saab, and TYA went for a IR Walk and Bodos was by himself. YHC suggested we run to catch up with them. The idea was to catch up with them and then split off and do our own thing but it was decided (YHC decided it) to stay with the IR crew. Good conversations were had and a new friend was made.

    Announcements – today is Swirly’s 54th Birthday