Fitness, Fellowship, Faith

Author: Tiger (Page 1 of 21)

Ground Assault 3-13-24

Large group of runner and ruckers this morning.  Run route was Loftin park loop, ruck was usual.  Pledge at the end.

Announcements: Food ruck this Saturday 0545 at the Yank, 2nd F lunch 3/20 at Bad Daddy’s, convergence 4/13 at Fuse, blood drive coming up in June (looking for a new venue)

Prayers:  Ratchet and family, Gavel and family, Turtleman, Huck, Anchorman, Golddigger M having surgery

YHC took  us out

Always an honor

Tiger

The Yank 1/13/24

A few good men joined at the Yank for the chance to get a little better.  Start with mission of F3 to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  Warm up of SSH, IW, and some stretches.  YHC asked to bring ruck sacks, grab them and let’s mosey to track behind middle school.

Shared a few comments in honor of Nick Saban announcing retirement earlier in the week.  He is a leader in all aspects.  His terminology is different but he teaches the exact same lessons as we find in Q Source.  Live each day with the intent of taking care of all details needed to win that day.   Set your goals, and formulate the plan to achieve, then forget about the goal and focus on what needs to be done to get there.  The end result will take care of itself.

Workout is with blocks.  Four exercises, thrusters, WWIII sit ups, blockies, and shoulder press.  25 reps of each and them strap on ruck and do two laps around the track at a brisk pace.  Debate ensues on which is more difficult, WWIII sit ups or blockies.   No decision, both are really hard.  Decrease reps by 5 and do another round.  Continue to go down by 5 each round.

Most I think were on round of 15 or had just completed when time to stop.  YHC counted off 17 thrusters, one for each year Saban coached at Alabama.  Chose thrusters to simulate all of those national champion trophies Saban raised to the crowd.

In all seriousness, Saban is a man that did not coach football, he coached life.  Football just happened to be his vocation.  I encourage if you have a few minutes to look up one of his speeches on Youtube, his lessons are worth your time.

Nick Saban first round draft picks at Alabama – 49.  Saban losses at Alabama – 29.

Announcements: 2nd F lunch Wednesday, Push the Rock Challenge sign up

Prayer requests: Turtleman, Huck, Jackson Hall, Jackson Curti, Jane Fonda, Montana, Tiger daughter driving back to school Saturday, Brutus traveling on mission trip later this month

YHC took us out

Always an honor

Thanks Coach

Members Only 1/07/24

Stellar group of HIM’s showed at the first Members Only of the year.  Large ruck group, elite runner group, then Gavel and me.

Convene after the run/ruck.  Pledge.  Mission of F3 to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Announcements: prayer walk at Young Life schools, upcoming Rice n Beans opportunity, 2nd F lunch

Prayer requests: Pax ill, Jackson Curti has marrow donor match but still has a ways to go to be health enough for transplant, Turtleman, Huckleberry, Montana, Jackson Hall,  new school superintendent announcement

YHC took us out

Convene for Q Source – Team Accountability

Always an honor

Tiger

Decision Day at The Yank

Started with mission of F3, to plant, grow and serve small workout groups for men for the invigoration of male community leadership.  Warm up of SSH, IW, gravel Pickers, arm circles and some stretches.  Pledge.

Time to make some major decisions.  Pax had a choice of easy or hard.  Easy and hard qualified by saying the easy doesn’t necessarily mean easy, it means more opportunity to adjust to own level of difficulty, but hard means hard.

Being the HIM’s they are, all but one dissenter (won’t mention Cheesesteak) chose hard.  Let’s go.  Head up Nichols Hill but take a left on Poplar.  All the way to the end. 20 squats once all arrive.  Cross Keaner.  Orangeman casually mentions “hope we aren’t headed to North Street”.  Me too, but we are.

First time this a workout has come to this spot.  The reason hard is hard is because this is a steep hill.  Starts steep and continues.  Fortunately it’s only about 200 yards.  Triple nickel is the call – hand release merkins at bottom and perfect form merkins at top.

After all had completed, took moment to talk about the fact that a decision is the first step.  If your life has something that it shouldn’t, or doesn’t have something it should then the first step to change is to make the decision.  We then talked for a moment about the 8 block.  This is a tool that can be utilized in forming a plan to better yourself.  But it helps, when you have someone to help with accountability.  Shield lock and Whetstone are great for this.

One last thing. 2023 for some has been a hard year.  Many look forward to brighter days to come.  We went up the hill one more time with all the gas in the tank.  Hill was symbolic of 2023, but everyone made it to the top.

Head back downtown, stopping periodically for jungle boy squats, 20 per stop, 5 stops.  Got back to park with time left so stopped at the corner for some dips and derkins.  Start at 20.  Orangeman M comes by, we ask her to call the round of 15.  Big mistake.  Women from! Ecuador are firey!  She thankfully moves along,  10 more and head to the Yank.

Time for a little Mary.

Good work for the last bootcamp of the year.   We discussed the 8 block just a bit more.  YHC printed several copies to hand out.  Use it men!  Don’t just complete it and stash it somewhere.  Re-visit and adjust frequently.

Announcements:  beer mile,  convergence  New Year’s morning. ruck and run at 0600, bring coupon.  Virus collecting adult clothing.

Prayer requests:  Pax traveling, Jackson Hall, Jackson Curti did not get good result from recent testing, Turtleman, Huck, Jane Fonda, Montana, safety and prospertiy in new year

YHC took us out

Always an honor.

Happy new year

Tiger

 

Ground Assault 12/20/23

Larger crowd than expected on a brisk morning.  Started with pledge, mission of F3 To plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Announcements: Beer mile 12/30 at 10:30 – Mtn Candy named as official beer, convergence 1/1/24 at Martha Rivers 0700, Q source opportunities at each AO on Sundays

Prayer requests – praise that Jackson Curti able to spend Christmas at home but has to go back right after, Turtleman, Huckleberry, Jackson Hall, Virus father-in-law, Tesla family, Pax and family traveling, a friend of a friend named Kaitlyn – young mother diagnosed with rare form of strep outlook is not very good at this point, Jane Fonda

Tiger took us out

Always an honor

Tiger

Treats at The Storm

Big crowd to celebrate a start to Halloween festivities, 15 for bootcamp and four runners.  Pledge.  Quick disclaimer and mission of F3 to plant, grow and server small workout groups for men, for the invigoration of male community leadership.  More on that later.

Warmup of SSH, Imperial Walkers, arm circles, gravel pickers and some stretching.  Take a mosey around parking lot and gather in the corner.

Four corners is the call.  Add the previous exercise at the next corner.  Corner one, 10 hand release merkins.  Corner two, 10 HR merkins, 20 flying squirrels.  You get the idea.  Corner three added 30 bonnie blairs, corner four added 40 smurf jacks.  What goes up comes down, stay at corner four and repeat.  Unwind the same exercises at each corner in reverse ending at corner one with 10 HR merkins.  Included a lesson on the credo, “leave no man behind, but leave no man where you found him.”  The group stayed together until everyone completed, and continued doing reps until last man finished.

Go to the nitch where the outside wall dips in toward building.  Line the wall for high knees and donkey kicks.  Begin high knees and on command do a donkey kick.  While doing this, we reviewed the five C’s of virtuous leadership, candor, commitment, consistency, contentment, and courage.

Moved into three rounds of suspension merkins.  Feet on the wall, ideally only one foot up the wall, higher makes it easier.  Hold plank until call for merkins, on call do five merkins.  Really have to engage core to stay on the wall.

YHC took a few minutes to discuss the last phrase in the mission statement “invigorate male community leadership” and how important the leadership virtues are to us all.  We live in a world that is under attack every day.  Attack on ourselves and those near us.  The world is as filled as ever with self-indulgence, greed, lust, gluttony, instant gratification and a general idea to do whatever it is that makes you happy that we as a society are losing  the notion of working hard and doing the right thing.  We are the front line soldiers in the battle.  We must lead with virtue in Godly life, Cherie Berrie recently discussed planting the seeds that allow God to grow and nurture.  Fortunately we know that good wins, but we must do our part until the victory is fulfilled.

Sprint back to the start for a little Mary.

Announcements:  Weekend of Nov 4 Folsom closed due to Roundup leading 24 hour run to benefit No Brainer Foundation – looking to have someone on the course with Roundup and others every hour of the 24 – also accepting donations, trail run CSAUP Nov 18, Dec 2 convergence and Christmas party, Dec 9 beer ruck

Prayer requests; Tooth Fairy daughter to begin further spina bifida testing, Montana upcoming surgery, Anchorman friend to undergo bone marrow transplant, Tiger mom, Turtleman, Huck, praise of Norwood leading the Yank Saturday, Flintstone and Virus upcoming marathon, Ozark injury

YHC took us out

Always an honor

Tiger

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