8 men showed this morning.
Focus was abs.
SSH. X 20
Cherry pickers x 20
Let’s Mosey to the Flag.
5 Burpees at the street light.
Sandy V x20 (was reminded by the pax I was doing this wrong and made corrections and moved forward).
Run to the triangle in the road for some NUR. First thing I heard was you been around Gastone my answer was yes and (by the way Gastone MLP is still sitting down slowly but plans to return back Monday). After that side note.
Nur uphill 20squats
Nur to other corner 20squats
Nur to the other corner and.. 20squats.
Mosey for a bit then head to the tennis court.
Let’s do some 11’s
WWII sit-ups and American Hammers
From one end of the whole court to the next.
22 for the Vets at the end.
It’s always an honor to Q. Actually I was glad a spot was open at Folsom, the men get stronger every day we laugh and support each other anyway we can from prayer to plumbing advice and repair. Most importantly we check in on each other. The past 6 months my body has become stronger, but it cannot compare to how much stronger I am at praying and praying for others. Speaking in public has become stronger, helping others and my family has become stronger, the strengths I never expected to grow at F3 are stronger than ever before. Now with all that being said I hope the Pax can enjoy the B.B. at their late night dump stop before going to bed.
AT’s mother in law
Safe travels this weekend for the families heading on the tubing trip.
Def while he is in China
The Bed Pan is Full!
This morning was a good reminder that we missed spring with the rain and humidity I knew today would be moisty. I just heard that word for the first time in a morning meeting. My Man Volt upped his game with a weighted vest this morning,then Pastor Clever had to park at the top of Folsom and join in with us at the pledge. I believe Sparky must had told him the time was 535 not 530 but either way he is a fast runner and caught up quickly.
Before that we did start at 530 after a good discussion on insurance companies to choose and always provide good service to the people you are working for not the guy who left the scene(soapbox needed)with that if you read this and sale insurance you might want to bring some business cards if you post at Folsom.
Let’s get started
Imperial walkers x15
Let’s mosey to the flag for the pledge, who’s that ms Parker looks like Pastor Clever coming in hot .
Mountain climbers x20
Shoulder presses x20
Let’s mosey some more in this wonderful misty rain and humidity so thick we had to chop through it. I didn’t know I could sweat this much.
Derkins x 10
Dips x 20
Step up x 25
Time for some team work
One guy takes a lap while the other does the exercise
Lbcs x 150
WWII x 50
Squats x 100
Mosey up to the tennis courts for some lunges and burpees
Lunge one court 2 burpees then lunge another adding two burpees per line. Then sprint back to the end. Finished with 22merkins for the vets.
This is my 3rd Q so far I was wondering if I would fall face first following Apache’s Q Tuesday. Close to the end of the morning I went back to get the 6 and Volt yelled out just start without me and I thought well I could but that ain’t F3 and it definitely ain’t me. I laughed and ran back stayed close didn’t say much cause Volt speaks more in actions than words. But it did remind me of what Apache said we are all the 6. FYI Volt did chuckle when I came back and said I know string of pearls man. Just a great reminder in F3 if you are in the front or back someone is always by your side.
Announcements Memorial Day 5k or the murph at the dark knight.
Mud run coming up. Also this weekend at Folsom is our 2.0 day this Saturday 7am. I believe Hipaa is bringing the pain lab also.
Prayer request Montrosses Mom has eye surgery keep her in your prayers, pray for our families and those in need.
The Bedpan is full.
With the weather warming up and this 40 day challenge going strong 9 HIM’s showed up for some fun times at Folsom this morning. Mumble chatter was going before we even begin, forgot to mention we have an FNG welcome Pale Rider. 530 time to start gave my I’m not a professional you vs you speech and we began.
20 side leg raises (aka swan kickers) shout out AT!
20 alt arm raises, this got the mumble to a rumble since the knees were getting dirty.
20 windshield wipers
Mosey to the flag!
Say the pledge
20 mountain climbers
25 sandy v’s
25 seconds plank some guys jumped up so we did them again.
Sparky’s parking lot!
25 seal jumps
Lung to middle of lot
10 Bobby Hurley’s
Lung to the end
Lunge back to middle
Mosey to the shelter
20 bicycle crunches
20 leg raises
Rinse and repeat
Mosey back to the beginning and we did 22 for the vets!
I had a plan to talk about leadership or some manliness quote at each stop,but life kept me busy and did not have any quotes ready. Well the sky Q kicked in this morning on the radio pulling into Folsom talking about our spiritual gifts. So I challenged the men to think of their gifts that they could bestow on others. F3 has given us so much and continues to give us friendship, guidance from others and a bunch of other cool stuff I could list for days. As a country we have more gifts than we could imagine we are all truly blessed in one way or another! Remind yourself of how someone has given to you and take an opportunity to give to someone else. Our spiritual gifts can be stronger just like our body’s if we choose to exercise them!
Announcements: 5k, or the Murph on Memorial Day.
Prayer request: always praying for each other, personal request, our country, military, and our families. Special prayers for nurses and teachers this week as we celebrate those who help others.
Welcome to the jail cell our new FNG Pale Rider.
The Bedpan is full..