9 men showed for a soggy rainy morning at Folsom. I was looking forward all week to being out here with my F3 brothers on this morning in particular. I have been working out of town for the last 13 weeks, and Friday was my return back home. I was fortunate to be able to return home on the weekends, but wasn’t able to hardly make any workouts throughout the week. Fortunately, we have some of the best HIMS in all of F3 Nation right here in the Gastonia region. Keeping in contact with my F3 brothers, held me accountable, so I was driven to continue to push the rock as much as possible while out of town. But being away, you realize the significance of having your fellow F3 brothers beside you, pushing you, step by step. Thats why you’ll continually hear veteran guys expressing the importance of just posting, and being there for one another. So with my out of town work now behind me, I was excited to be back with my F3 brothers. So I figured the best way to celebrate an end to my work assignment, is a good ole fashioned beatdown. Started the morning off with a little EC run with Tyson and Slaw to get the blood flowing. Huck and Roadie got in some rucking. Sorry, Huck rucked solo, as Roadie slept thru a half dozen alarms. Roadie did manage to make it to the workout. With PAX continuing to roll in, good to see that Squirt has joined us. time is almost at hand, rain is in the air, 6:30 hits and its go time. No FNG, short disclaimer.
Warm -UP: SSH, Hillbillies, 1 Burpee, Mosey to lower parking lot
First exercise called has become one of my favorites. Im pretty sure, if you’ve attended a workout when I was the Q, that I always include some form of 11’s. Good way to include 2 exercises with a lot of reps. With that said, lets do 11’s, with Burpees and Booyah Merkins. Told PAX to partner up. P1 and P2 will start together in middle of lower parking lot. Start off with 1 Booyah Merkin, then partners run opposite directions to ends of parking lot and perform 10 Burpees. Meet back in middle, 2 Booyah Merkins, then run opposite directions to ends of parking lot with 9 Burpees. Continued this until 10 Booyah Merkins completed in middle, and 1 Burpee at the ends. This was a real crowd pleaser, and the mumble chatter was starting to increase. I must admit, YHC was definitely feeling it after this. Booyah Merkins combined with Burpees are no joke. The shoulders were feeling pretty smoked and some PAX(which will remained unnamed), actually started to question my Q ability. I just ignored their comments, and continued on.
Next up! Not much of a surprise here, but more 11’s are called. This time we switched and started from the side of the parking lot. 11’s are called with Tiger squats on the one side, Tuck Jumps on the other. If both of these exercises are completed with form in mind, they can be brutal. With the mumble chatter (complaining) in full swing, figured I might as well give them something worth complaining about. Lets make these Dirty 11’s! 2 Burpees are to be performed in the middle on each trip across parking lot to next exercise. Start off with 10 Tiger Squats, mosey to center with 2 Burpees, mosey to side for 1 Tuck Jump, mosey back to center with 2 Burpees, then back to start. Continue with 9 Tiger Squats, 2 Burpees, 2 Tuck Jumps, 2 Burpees. Continue this until you do 1 Tiger Squat, 2 Burpees, 10 Tuck Jump, 2 Burpees. This was a tough exercise to complete, and it being really muggy outside, the sweat was really rolling. Then the Sky Q blessed us with some much needed relief. The skies opened up, and it poured heavily until completion of this exercise. And yes, Slaw did take his shirt off! Good work by all PAX on this one.
Next lets mosey to the small Pavilion. The rain continued to fall, more shirts were off, and the mumble chatter was still present. With shoulders and legs smoked, lets do some more shoulder exercises. This is really where one of our “Respected” members of F3 started to question my Q ability. Kept on talking about going to Q school. YHC made an observation about the increased amount of Sand present today! I can’t exactly remember the amount of reps and sets done here. Lots of distractions here, from the mumble chatter, to Montross and Slaw doing water puddle angels, to Slaw’s questions about Just For Men(Show to Know). YHC had to quickly attempt to regain control of this situation. Exercises called were as followed:
Hip Slappers, Derkins, Big Boys, Arm Squats, Mike Tysons
We completed at least 10-15 reps (IC) of each exercise for at least 3 sets. Shoulders were done at this point.
Next lets mosey to flag pole at entrance to Folsom for the Pledge. We did stop and do 3 more Burpees at some point along the way. With time running short, mosey back to parking lot with shovel flag. TIME!
Prayer Request: Self family, YHC grandmother, each other.
It was an honor to lead today. I feel very blessed to be associated with F3 and all my F3 brothers. Great push by all PAX today. It really is an awesome experience to Q, I encourage everyone to get out there and sign up to Q a workout.