Author: Mayor (Page 1 of 15)

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.
Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)
Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Warm Up – Short Sale handled this for us

Grab a coupon.

Thang:  Take whatever kettlebell you have and do 100 of each exercise called.  Every time you stop during that 100, multiply x2 and do that number of burpees.  For instance, if you stop five times as you work to the 100^th rep, then you do ten burpees when you finish before moving on to the next exercise.  Its not a race.  Use good form and make your body move to where it needs to.  If not now, there won’t be a later.  Don’t waste the day.

Exercises are:  curls, KB swings, goblet squats, crunches, tricep OH extension, straight leg deadlifts (deadlifts were redacted).

OH Hold walk:  Put the KB in your hand, raise it above your head and lock it out and do a lap.  Same penalty as above if you stop and put it down.  One lap per arm.

Iron Hulk for time.  We had 10 and that is a hard number.

Take the weights back to the cars and circle up for Mary.  We did 25 flutters IC and that was time.

Announcements – See short sale’s BB.

TAP – See short sale’s BB.

Name-O-Rama

Kotter:  Manikan and BOB EH’ed by Sarlacc
Kotter:  Scoonter EH’ed by Gearwrench

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warm Up:  Did some principle work for the new guys (Kotters).  Lots of fun.  SSHx15, Grass Pickers x10IC, MNC x15IC.

Mosey up to blocks to loosen up. Grab a block to carry with you throughout the workout.  You can put it down when we get to various stations to do the work.

Thang:
Mosey up to pole for pledge
Parking lot do 11s (Squats/Merkins)
Horse track to split squats and box jump up and walk down.  Three sets of 10 (5 each leg).
Mosey to field for sled work – One pulls while the rest work (merkins, leg raises, squats, CDDs, Burpees, Shoulder Taps, Situps, SLDL/Good Mornings).  Sled was pulled with harness across the soccer field the short way.  A block was added to give a little more weight.

I had to throw in some Stone Cold Steve Austin Trivia (see further below).  I asked GW’s kid what he liked to do and he said wrestle his brother.  Promptly, the Q said “If there’s one thing I can’t stand……”

We moved back to the start for Iron Hulk for time.  Eight (8) is the best number.  We got to 10 and that’s how I know eight is a good stopping point.

We passed out some beers, slam and chug…….TIME

Announcements: April 13 SFN > send Purple Haze a DM if you can run this, Donations for mens clothing (Hei Hei) give to him anytime,  Extinction Run on 4/20 @ 10:00 (money raised goes to Anchormans Disease research, 2nd F Lunch Bad Daddy’s on 3/20,

TAP:  Stogie and the retina troubles ,  EZ Rider (Family), Anchorman, Jason & Jackie Hall (Jackson) & celebration of Life today, Huckleberry upcoming liver surgery, Bed Pan (FIL Surgery), Haiti, Slaw and Chili’s dad with COVID, Turtleman

Name-O-Rama

STEVE AUSTIN
Played college ball where………….North Texas
Initial nickname in WCW…………Stunning Steve
WWF Championship titles………SIX
Royal rumble Wins…………………..Three
Name of his Ranch…………………..Broken Skull
What does Austin 3:16 say………I just whipped your ass

Disclaimer: I had to give a disclaimer that I was in fact, not a slender or trim individual in the event that anyone there was unaware and that we would be talking about daily discipline of eating as it was pointed out to me by a fellow F3er mechanic.

Lots of good discussion and we went five minutes over.  Here is the brief list of topics hit on outside of the socratics and an email link to a quick YouTube video.

Does it matter what you eat or how much of it?
What is healthy eating?
What is the best diet?
Hard to get in shape spiritually if you only workout on Sunday.  Same with food
Tim Kennedy Israel statement
Childhood obesity
Social media and comfort.  Eat out of shame or if bored?
Many calories and tracking and accuracy of tracking using fitness watches and heart rate monitors are usually still at best 93%
Best practices of weighing in and accountability

Announcements:  April 13 SFN > send Purple Haze a DM if you can run this, Rice & Beans send Anchorman a DM if you can attend Tuesday , Donations for mens clothing (Hei Hei) give to him anytime, BOS is leading a food ruck starting at 5:45 at the Yank on 3/16,  Austin 3:16 beatdown at Folsom, Extinction Run on 4/20 @ 10:00, 2nd F Lunch Bad Daddys on 3/20

TAP:  Stogie and the retina troubles , Purple Haze Family (travel mercies), EZ Rider (Family), Anchorman, Jason Hall (Jackson), Haiti, Slaw and Chili’s dad with COVID

Name-O-Rama

YHC took it out.

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Pledge

Warm Up: Mosey around lot to loosen up and get blood flowing, SSHx15, Grass Pickers x10IC,

HIIT and run a lap.  Each circuit is done for time (13 minutes) before moving to the next one.

1. SSH x60 reps, burpees x10, Merkins x15, run a lap and repeat until timer is up.
2. Squats x30, Lunges x10 each leg, Calf Raises x30, run a lap and repeat until timer is up.
3. Crunches (not LBCs) x50, Freddie Mercury x15 each side, Big Boys x15, run a lap and repeat until timer is up.

Time check for Iron Hulk.  We got thru seven.

Announcements:  April 13 SFN > send Purple Haze a DM if you can run this, Rice & Beans send Anchorman a DM if you can attend Tuesday , Donations for mens clothing (Hei Hei) give to him anytime, BOS is leading a food ruck starting at 5:45 at the Yank on 3/16, Extinction Run on 4/20 @ 10:00, 2nd F Lunch Bad Daddys on 3/20

TAP:  Stogie and the retina troubles and surgery today, Purple Haze Family (travel mercies), EZ Rider (Family), Anchorman, Jason Hall (Jackson), Haiti

Name-O-Rama

YHC took it out.

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.
Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Pledge

Warm Up: Mosey around lot to loosen up, SSHx10 IC, Grass Pickers x10 IC, MNC x10IC
Thang:  Blockbuster…10 each Blockees, Good mornings, Press, squats, curls, row, then run two laps and repeat.  We did three rounds.  Third round we did rifle carry for a lap.

Hand Release Merkins:  5×30 seconds with 30 second rest in between

WW3 Situps with block press for two rounds of 30/30.

Time….

Announcements:  Rice & Beans March 12 at Salvation Army (see mumblechatter and Anchroman, Clothes donations contact Hei Hei, Bulldog is moving to Thursday at WA Bess, Food Drive ruck at 05:45 starting at the Yank, Speed for Need (SFN) April 13 see Purple Haze), April 20 Extinction Run at 10:00 at Primal Brewing

TAP:  Jason Hall (Ratchet) and Family for his son Jackson, Turtleman, Anchroman, Huckleberry, My 2.1, Breaker and his multiple family members with health issues, Hot Corner with healing

Name-O-Rama

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Mosey to square and grab the pledge at the FD on the way.

SSHx10, Grass Pickers x10IC, MNC x15IC

Do work and then run the square.  AMRAP

15-Merkins
15-Squats
15-CDDs
15-WW2 (Army or Navy standard)
15-Lunges (count each step and touch knee to ground)
15-Flutter kicks (count one leg)
15-Burpees

Stair work:  calf raises on the way up in each direction in a triple nickel format with french fries and American hammers.

Announcements: Q-School at the Gashouse 3/2, Speed for Need Run 4/13 (See Purple Haze)

TAPs: A lot….f

Name-O-Rama

Gather, Disclaimer and mosey a little to get the blood flowing.  We ran by and picked up Watts Up and chased off Ocho.

Warmup:  SSH x10IC, Gravel Pickers x10 IC, arm circles.

Thang: Cool breezy morning and it has been a while since the DOD was brought out.  Lots of newer faces that I have never seen at a workout.  This is only good for about once a quarter in total and I hadn’t seen it so out comes the Deck of Death. First, we go thru the principles, in order…

Each pax pics a card.  We do the work and if its a number card, we add a 1 in front.  Certain ones have distances that we set, others we do OYO or IC.  Lots of chatter and good work.  Nutria tried to bury an exercise and as luck would have it, we finished with 25 burpees.  YHC didnt make it, but Slaw did for sure and I was counting with him.  Anyone remember that one run where I passed Dr. Seuss at the end for a kill???

Announcements: Folsom Winternationals 2/10 @6:30, 2nd F Lunch 2/21, Freon Birthday Q at Tequilas, Q School 3/2

TAPS:  Allen Tate’s son, Flintstones friends with pregnancy, Anchorman, Breakers Aunt, Cherie Berry’s dad, Jackson(s), Huckleberry, Turtleman, Jane Fonda, Montana, Alma Maters friend with Cancer

Pledge

Out

Moleskin:  I am giving points to those who showed up and did work.  Why?  Because I can and I have the power to do so and it will stir some things up.  If Seuss cant stay for COT, but does that workout, that’s on him.  If Flintstone goes for an easy drive around Belmont looking at houess and wants the credit instead of pushing himself, Y A Y….

Disclaimer and move.  Its cold and the wind doesn’t help

Warm Up
Mosey to Carr.  We saw Wirenut pull in but never found him.  Ocho didnt roll out with us but rolled in with us.
SSHx10IC, Grass Pickers x10IC, Hip flexor raises x10IC, Hamstring raise x10, ROL/LOR, Elephant marches, MNC x20IC

Triple nickel on the playground with pullups and dips.  Any grip works.  Rows were subbed out for some.

Mosey to front of the school.  Do work noted and run a lap around the entrance.  Then, rotate exercises with reps.  I.e.  10 merkins the first round, then the 10 rep exercise would be the lunges.  The 10 rep keeps moving down and giving good looks at a lot of reps at each exercise at different intervals.  Exercises noted in chalk for memory.  This is where a lot of other PAX just showed up (Wirenut, Def, Tardi Gras and Pockets)

10-Merkins
20-Walking Lunges (count each step and touch knee to ground)
30-Squats
40-Flutter kicks (count each leg)
50-Situps

Mosey to the wall for a few rounds of wall sits, shoulder press and calf raises.

Mosey back to start
Relay: split into two teams.  Everyone LBC’s while one bear crawls to distance.

Time check for Iron Hulk.  We got to five merkins and time was called.

Announcements:  Pushing rocks signup is today (last day), We sang Happy Birthday to Montross.

TAP:  Huck, Ocho (employment), Jackson Hall, Jackson Curry, Montross’ Aunt, Jane Fonda (house), Gumby (mom), Broke (mom), children and joy and those dealing with life long illnesses, Dr. Suess’s dad, Bubba Sparxxx (Surgery)

Pledge

Name-O-Rama and YHC took us out

Disclaimer:

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Mosey to flagpole for pledge.

Mosey to Presby church for the Warm Up:
SSHx15, Grass Pickers x10IC, ROL/LOR, MNC x15IC

Thang:
Church wall for step-ups and dips three rounds of 15, 10 and 5 and count one leg on step ups.

Mosey to the backside

AMRAP 15 each (split squats, calf raises, full squats and run a lap around the back lot. 10-minute timer.

AMRAP 15 each (merkins, Hi-Lo and big boys) 10-minute timer.  Shoot for three rounds Run down to the second pole and back.

NUR up the small hill.  First was arm in arm.  This didn’t work as well as I had hoped and neither did the second round, but we did it anyway.

Triple nickel push ups and squats on road way behind Presby church youth hall

Mosey back to start. Time check for Mary

French fries, LBCs and Flutters all with 10 count IC, but a bunch of folks are knuckleheads….

Announcements:  Whiskey Mill 2nd F lunch 1/17/24 @ noon, sign up for pushing rocks challenge, Tardi Gras VQ this Friday at Tequila.

TAP: Turtleman, Jackson(s), Dolph,

Name-O-Rama and Roscoe took the group out.

Welcome and Disclaimer:
Short mosey to top lot for warm up.

Warm Up
SSHx10 IC
Grass Pickers x10IC
ROL/LOR
MNC x10IC

Reviewed the Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Went to curb for some hamstring bridge work.  30 seconds per leg.

Stations were set up.  Do 10 of each exercise and mosey down center and back behind the group of business and up the stairs for the next set.  We increased reps 5 each round.  There were two trains that came thru and one was the loudest ever and we had to huddle up to get instructions, but the crew did it.

1. Merkins
2. Squats
3. Leg lifts
4. CDDs
5. Burpees
6. Situps
7. Reverse Lunge (Knee touch ground)
8. Calf raises

With 10 minutes left Mosey to bottom of hill at FD and NUR up, run back down and do it again.

Circle back up for French Fries x15IC and time.

Announcements:  Whiskey Mill for 2nd F Lunch 1/17 @12, Sign up for Pushing Rocks challenge (Check preblast channel on slack), birthday Q at Tequila Sunrise

TAP: Broke’s Mom, Orangeman’s friends, Rebars niece (missionary in Ecuador), those dealing with lifelong illnesses and disabilities.

Pledge

Step up and lead.  Take these Qs and Site Qs and lead.  We are called by the mission of F3 to  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Name-O-Rama