Fitness, Fellowship, Faith

Author: Medicine Woman (Page 2 of 12)

RoundUp’s Backup

YHC had been on covid lockdown for the past 4 weeks so it was nice to finally get out for some work. RoundUp actually had the Q, but had to leave a bit early to get Sargento’s concrete job going before the rain hit. I didn’t mind helping my brother out when asked to post a BB.

There were only 4 this fine morning to run. Many of the regulars were a few blocks away pushing the rock for the IPC. Barrel Racer said that he was glad he didn’t have to run by himself this morning. Not like I could actually run with him, but was able to enjoy a nice mosey and chat with Oompa Loompa. RoundUP was the fourth in attendance, but again had to jet out early.

We logged some miles and got better.

Tour De Folsom part Deux

It was a nice cool damp morning rolling into Folsom this morning. With the turnouts we’ve been seeing over the past few weeks, YHC had no doubt today would be different. After a minute or two of chatter, QIC called time to clock in.

No FNGs, but a disclaimer was in order.

Warmarama:
SSH and Gravel pickers X10 IC
Mosey up the road and around to pond 1 parking lot.

Thang starts here;

Line up for Route 66. We’re doing Bobby Hurley’s and lunges walking each parking space in between; 1 up to 11

Mosey down to the larger parking lot by the ball fields.

Line up on the curb for some 11’s. Mike Tyson’s on the curb, run across to the other curb for squat jacks. 10/1, 9/2, 8/3, you know the drill, but each time you cross the center of the lot get a burpee in.

Short recovery here for some words. YHC has a quote that I keep in the back of my mind daily. “The only thing necessary for the triumph of evil is for good men to do nothing.” Edmund Burke. This should be an encouragement for men to step up and be men. Lead as we were designed by the Sky Q. With all that’s going on, just remember that people are watching. We should shine in the darkness. We are called to lead in our families and our communities. We should be open minded, but at the same time stand true to our beliefs. Lastly, love each other and those around you. It doesn’t take much to have a positive impact on the ones you are in contact with.

Now, mosey on down to the lower main lot for some hill work. Triple nickel was called here. Big Boy sit-ups at the top run to the bottom for hand release merkins. Repeat it 5 times. Mumble chatter started to pickup even from the newer men, but all went to work.

Mosey back to the tennis courts. With a couple minutes remaining, Q calls for some Mary and asked several PAX to call their picks. Time was called at 0615.

Pledge

Prayers: RoundUps wife(baby), HIPAA surgery Friday, Pockets mom Recovering, our country leadership

Moleskin: it was an honor to lead the fine men of Folsom, the Premier AO of the region. It had been a while since I had. With all my mess going on, I want to thank you men who continue to encourage me and check in to see how I’m doing. That’s what has motivated me more than anything to be out there. Remember, be a leader. Lead by example. Respect and love others because it is contagious and will help generate and expand it to make our communities better.

MDub out!

PrisonBreak Has A New Site Q

I never thought I’d ever actually be a “runner” much less Site Q a running AO. At the time PrisonBreak started, the Qs at Folsom had been including more running. Sparky was site Q at Folsom when the idea of PrisonBreak emerged. I guess he felt like it was a good time for YHC to step up to a leadership role. I was all for it. The part I wasn’t “all for” was the fact that it was a running AO. I settled in and made the best of it. I honestly gained a lot by having that accountability and responsibility of posting on Wednesday’s. I ran more SFN runs and other 5ks. I guess you can say, my position pushed me to be better at running. I even accomplished something I never dreamed of doing, run 17 miles in the Tuna 200 relay. To be able to run, not walk any, and finish my 3 legs of that relay under my listed pace was unimaginable before I took the reigns of PrisonBreak.

After about a year, I started looking to groom the next PAX into a leadership role. The timing wasn’t the best. A few AOs were also changing site Qs and guys I had in mind were stepping up into those positions. That was awesome. I had asked a couple PAX and some just hadn’t felt like it was their time. I had spoken to Broke about RoundUp. RoundUp is a “runner”, has a great attitude, and was the perfect fit. Broke and myself spoke to him and he was excited to be thought of for Site Q. I know PrisonBreak is in good hands. I’m looking forward to what he brings to the table.

Being a site Q is not a huge task to take on. It requires leadership. It requires being able to communicate. It requires some time and effort in lining up Qs and it takes time to verify that the back lasts are logged in with all PAX accounted for that post. Heck, the best part is the conference calls. I encourage those out there who haven’t stepped up yet, to step up when these opportunities come. A big part of F3 is about building leaders. At some point, we all should step up and take on a leadership role and take on a little responsibility in this organization. That’s the least we can do, considering what we gain from it. I appreciate the opportunity and look forward to my next role.

MW Out
SYITG

PrisonBreak 1/22

Not much really to write up about on this fine cold morning. The Premier Running AO in the region always draws out a great crowd to log miles. That being said, all participants did their thang and ended back at start.

Pledge

COT: Gumby, Wichita’s dad, MW’s mom

YHC took us out in prayer

A Horny Day

It was a crisp, rather chilly, morning at Folsom this morning. I was confident there’d be a good showing, even though in past years, cold weather kept a lot of PAX in the fartsack. Yes, I’m guilty myself. Moving on, I had heard from Watts Up that he was coming up to visit. There had been chatter on our Folsom GroupMe group last night where Allen Tate confirmed with HIPAA that he’d be there. Well, that didn’t happen, but it was good to see HIPAA come out. As I step out of the Jeep, I hear this annoying car alarm/horn going off over at the animal shelter. So, from then on it was Beep..Beep………Beep..Beep. It’s time, so let’s get at it.

Warmorama

SSH, gravel pickers X15 IC.

Mosey to the tennis courts for…
The Thang;
Variation of Sparky’s 20-1 was called. 3 exercises;merkins, Squats, LBCs. Using the entire court area, corner 1, get 20 of each exercise. Mosey to the next corner for 19 each. Mosey to the next get 18 each. Continue until you finish up back at corner 1 with 1 of each. Quick recover then line up on the first court for some Wojo inspired run training. Start with a nur half the distance then turn and sprint the remaining distance. Turn around and nur then sprint. Round 2, buttkicks all the way down paying attention to form and turn around for the same back. Round 3, high knees all the way down and YHC was asked “we going back, right?” Well, yes. Ok, back at start Q called for some clipboard/screw your buddy/whatever you call it. In a line, PAX 1 calls an exercise and the remaining PAX perform that exercise AMRAP while PAX runs the courts and back. PAX 2 is next. Continue until all has an opportunity to screw the others. Then mosey a full lap around the courts and end back at the flag. 22 merkins for the Vets. And yes, that damn horn is still beeping.

Pledge

COT Wichita’s dads recovery, Gumby’s recovery, my mothers knee surgery coming up

Announcements there’s a bunch of runs coming up, I should’ve recorded it. Hit up Slack for those details.

YHC took us out in Prayer

What a crowd?!!

This morning started out like usual, but as time drew closer to start, it was noticeably different. Well, different as of lately. 16 men tore up the PrisonBreak route on this occasion. I’m used to seeing 6-8 on a regular basis. Of course, it is time to get your P200 training in. Many of the guys who have signed up were getting their work in. There was no sign of Allen Tate, who claimed to be ready to “Werk” to be ready for the relay. We will see his effort in time. Anyway, good to see all you guys this morning.

Pledge

Announcements: P200 sign ups(see Montross), Sparky has started a little bible study Monday mornings(get a run in and be in Ingles by 0600 for discussion)

COT Wichita’s father, Montross, Gumby recovery

YHC took us out in prayer

Motorboat

With the launch of a soon to be named AO on the other end of town, PrisonBreak was a little lighter than usual. That’s ok, cause we were able to welcome an FNG, Evinrude, to the scene. He works with Wichita as a lineman, but his hobby is building outboard race motors for boats, along with many other hobbies. Anyway, there were six total; 2 ruckers and 4 runners. When all made it back to start, we got the pledge in.

COT; Wichita’s dad, Gumby, Volts 2.0

YHC took us out in prayer

Wisdom for the New Year

Being that YHC had the Q for the last day of the year, I had to plan something a little bit different than what I’m used to calling. I Q a good beat down, but I’m definitely not the most creative in doing so. That being said, what is the most discussed topic when the new year is approaching? Resolutions, kicking bad habits, finishing that project you’ve been working on for three years; Typical stuff. With that in mind, something else came to light. What is F3 about anyway? Leadership and building leaders within our communities. So when I combined the two, I came up with the idea to share some words of wisdom and tie them into what this F3 thing is about. Q Source had a large impact in my thinking. So let’s get at it.

Time hits and a brief disclaimer, get 5 burpees OYO.

Mosey up to the tennis courts for the first lesson.

“For last years words belong to last years language and next years words await another voice. And to make an end is to make a beginning.” T.S. Eliot

Maybe your legacy hasn’t been what it could’ve been or you dropped the hat. That’s last years language, end it and begin this years voice!

Now 4 corner escalator; 10 Merkins, 20 lunges, 30 LBCS, then add 40 SSH at the last corner. Mosey to the new parking lot by the soccer field for the next lesson.

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” Ben Franklin

Love your neighbor no matter how hard it might be. Trust me, it can be a struggle. Let that love generate a better man in yourself each year.

Line up for Route 66 Bobby Hurleys. Mosey to the flag for the pledge. Short mosey across to the adjacent lot for the next lesson.

“There are far, far better things ahead than any we leave behind.” C.S. Lewis

In scripture, God expresses often that nothing here compares to what lies ahead. Forget about what you don’t have on Earth because nothing can compare to eternity in Heaven.

Triple nickel up the hill with burpees and squats. Mosey back to start for the last lesson.

“Learn from yesterday, live for today, hope for tomorrow.”

Learn from our mistakes and live today in a way that is correcting those mistakes and we will have hope for tomorrow to be better person.

5 minutes of Mary and we are out of time.

Prayer requests were lifted.

YHC took us out in prayer.

Again, these words are truly wisdom. They are very simple to understand and follow. Take a look at where you are and work to be even better in the days ahead.

“Yeah, I’m gonna need better shoes.”

Palmetto 200 training is kicking into high gear. There was a nice crowd out there on this fine morning. All runners this time, no ruckers. Today even brought out Kingpin for his first PrisonBreak post. He logged in about 3.5 miles and all in basketball sneakers. That’s real rock pushing! He did determine there will be a shoe purchase very soon though. Nice work by all.

Pledge

YHC took us out in prayer

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