No Spinning, No Running, Just GAINS!

While taking a last-minute glance at Slack last night, YHC saw that tomorrow’s Q, Hot Wheels, broke his ass again and would be holding a spin class if someone didn’t take the Q from him. Challenge accepted! After absolutely crushing (at least in my mind) the Craft Beer Half Marathon on Saturday, YHC was still sore and had little desire to run. Time to bulk up! I also thought I might take a stab at getting BBOTW (BackBlast Of The Week), but the judges are overly strict and I’m pretty sure Anvil is paying money to get votes. Oh well, at least I got the BB in on time!

I arrived early to turn on our 3 lonely tennis court lights (why did HOA dues go up again?) and moseyed to Intake to stretch. Field of Dreams arrived a couple minutes later, still recovering from a nasty bout of labyrinthitis. ONJ rolled in hot in his SUV that looks like it came from a “Men In Black” movie, followed closely by Royal sans Fenway. Was I gonna be the only NON-Respect out here this morning? Looks that way at 0530 hit and we set off for an easy mosey down to the Cell Block. Each PAX grabbed a cinder block and returned to The Block for Warmorama with an In-Cadence medley of Side-Straddle Hops, Imperial Storm Troopers, Cotton Pickers (slow count), and Windmills (slow count). (Yes, I could’ve used abbreviations there, but not EVERYONE who reads these are F3 veterans ya know!). Hey, here come a few other PAX. Will there be further representation from the under-50 crowd? In walks Guinness, whose youthful fitness level belies his elderly status as a #RESPECT. Two more enter…and we FINALLY have some New Kids In The Block (see what I did there Grandmaster?). Sterling was late as usual, and to his credit didn’t even try to use his recent return from Ireland as an excuse. With him was King Louie who is less than two weeks from hitching up with his M-to-be, Rachel. Congrats brother! Alright, time to get to work!

7 PAX entered the circle, cinder block in hand. One man serves as Timer while the rest do an exercise. When Timer gets back to the circle, the man on his left becomes the new Timer and PAX rotate one block clockwise and begin the next exercise. Rounds continued until all PAX had served as Timer once, then we switched the Timers role and continued through the exercises.

Timer Routes were:

  1. Run to Great Wall for 20 Muscle-ups, then back to Cell Block.
  2. Run to Gun Range for 10 Pull-ups, then back to Cell Block.
  3. Bear Crawl across Cell Block, then run the perimeter of the tennis courts.

Cinder Block Exercises in The Circle were:

  1. Curls
  2. Extensions
  3. Overhead Press
  4. Swings
  5. Upright Rows
  6. Lawnmower Pulls
  7. Chest Press
  8. Pullovers
  9. Squats

After getting SWOLE, we dropped the cinder blocks off and headed back to intake for a Mary Medley with lots of Crunchy Frogs, Low Flutters, Low Dollies, Rosalitas, Box Cutters, and Little Baby Crunches!

Great workout with a strong crew of #RESPECTS and a couple from the younger generation. Average age today…48.7. I’m thankful for the men who simply by their presence push me to be out there in the gloom. I’ve been reading the book “Atomic Habits” by James Clear (which I highly recommend), and in it he says, “Every action you take is a vote for the type of person you wish to become.” Men, picture the kind of man you want to be in a week…a month…a year. Really picture him. What does he look like? How much does he weigh? How’s his health? How’s his marriage? What kind of dad is he? What kind of employee and/or boss is he? … Got a good picture? Now, vote for THAT man with each little decision you make. Because at the end of the week/month/year, you know who you’ll be? … You’ll be whichever man won the election, whether you “wanted” to be that man or not.


  • MECA HDHH (3 April)
  • Next Q Source Meetings (13 April)
  • I Love My City Weekend Challenge (26-28 April) – We’ve got AOs signing up already. More information here.
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