Fitness, Fellowship, Faith
11 HIMs pushed the rock for some moseying and rucking.
9 Ran (one was attacked by the curb near the start….I won’t name that individual but it rhymes with fiva).
7 for 5; 2 for 3
2 rucked (one with an impressive old school pack)
It was fun. A great way to start a day full of opportunities to impact others.
Thanks for the push.
Until the next one. Aye!
Stroganoff
8 HIM’s showed at The Forge on Wednesday night for the 2nd part on Doubt. This time we covered God’s Unwavering Promise. No matter what God is with you and his promise to you will be fulfilled.
Genesis 28
John 14:1-8
1John 4:13-19
Thanks to all who consistently show to support one another!
24 men showed to boost the Midoriyama count to a new height on Tuesday. With warm weather among us, all the fields and parking lots were filling up fast with kick ballers, baseballers and soccer phenomes. Seeing that so many PAX are having injuries I’ve been looking and finding more ways to build strength for legs and core. I found plenty to help TT with his erector spinae ( haha ) and Leppard’s leg, while also helping us slower runners with some strength that we can apply to our runs. Tiger brought two FNG’s with him. Not a lot of cardio today, with that lets begin. TT took off on his run and Floppy, Swimmer and Canteen to the trails and Oompa on his recovery ruck, the rest got to work.
Warm up x15 IC
Moroccan Nightclubs
Hillbillies
Cotton pickers
Squat
Don Q
Rocky Balboa
Mike Tyson
Mosey to the small soccer field to get some blocks, only to find our field has been over ran with soccer teams. OMAHA, mosey to the parking lot for some Rout 66. We need to show out for the soccer moms. With a few PAX in good form with their hip hop style, we began the THANG.
Skater squat.
Salute Plank. Bear Crawl to the next line.
Sandy V. Crab walk to the next line.
Hip Thigh extension. Crab walk to the next line.
Mosey to the next parking lot.
Single Leg Deadlift.
CDD. Bear Crawl to the next line.
Mosey back to the start.
Good job today men. I know that you all wanted to run more, but we can do that next time. Welcome Mongoose and Hey Jude, good job Tiger with the FNGs and showing them the ropes. It was a gut busting good time from the hip hop/west side style Skater Squats to the quick Hip Thigh Extensions being rolled out. This was definitely a great 2nd F workout as well. Thank you guys!!
Announcements: The Forge on Wednesdays. LBFC’s for the monthly challenge, 40 day challenge,
Prayer Request: Many request from house fires to untimely deaths. A friend of Billy Madison’s named Katey, Dealing with cancer, please so a prayer of hope and comfort for these families.
No FNG’s so we started with the Pledge.
Warm-up:
20 SSH (IC)
10 Merkins(IC)
We moseyed down Riverwood Parkway and stopped at Plantation Trail and River Ridge Drive and did 20 squats at each location before heading to Gastone’s Hill (aka Village Ridge Drive)
We ran Gastone’s hill three times and at the top it was 5 burpees and at the bottom was 10 hand release Merkins (not push-ups- Thanks Whoopee)
On the way down the hill after round three, Turtleman brags and says he is going to 3 rounds running forwards and 3 rounds running backwards next Wednesday when he has the Q. So that gave me an idea, let’s do one round backwards up the hill. At some point we did 4 burpees and 40 LBC’s ( day 4 of 40). Running back down the hill to a waiting 5 burpees and headed back to Plantation Trail and River Ridge Drive and did 20 squats.
We turned into the vacant office parking lot and lunged to a light pole then hopped the cement wall and circled up for 5 burpees near the dumpster. I saw the dock next to Bellacino’s and we jumped it then bear crawled down the side.
Moseyed to the wall for 10-15-20 of dips and derkins. Time to head back to Snoballs and Gastone closed out the program with some flutter kicks.
Thank you for allowing me to lead.
A beautiful morning for a beatdown at Goat Island. Actually the Island was locked due to high water levels, so we stayed on the mainland. It’s all good.
Brief disclaimer, I’m not a professional, etc.
Pledge of Allegiance
Dolph was hollering about some Floyd and Blackie’s so we moseyed that way. When we reached the back of the coffee shop parking lot we came upon what appeared to be a bunch of zombies (imagine a scene from The Walking Dead where they round a corner only to be blocked by walkers and have to find another way). These were really just the girls (mainly) from the bootcamp on a field trip it appeared. Keep moseying back to the green and finally to the gazebo of pain.
The Thang!
The Deck of Death (stacked version)!!!
Each suit in a deck of cards is an exercise, each card determines the number of reps. Aces are are a lap around the green and jokers give a choice of 14 burpees or a lap around the green.
Clubs – Burpees
Diamonds – Merkins
Hearts – LBCs
Spades – Squats
Mayor and his infinite wisdom immediately claimed that my choice of exercises was not imaginative enough. Maybe so but he still hated having to run around so much. Ice up son!!!
We had a good time with some excellent mumble chatter, especially when the PAX realized that the deck I was carrying wasn’t exactly even. Maybe there were a few extra cards to spice things up. How’s that for imagination Mayor?!?
Time ran out before we could finish everything, maybe we won’t do the warm up mosey next time. Great work men, it was an honor to lead you today! AYE!!!
Announcements: All have expired by now I think
Prayer requests: Breaker Breaker’s aunt Judy, Lynn Hamm chemo treatments, proms, college exams, year end finish for area schools
Thank you for the opportunity to lead today men.
Yesterday we decided we would bring back our Wednesday workout. We stopped a while back due to a lack of participation. That’s now changed. Folsom is full of HIMs. It was decided that Wednesday at Folsom would be a run/ruck workout. I received a text last night from Allen Tate that he bought a ruck sack and was ready to go. He hops out of the truck this morning with what appeared to be a CamelBak. #tinybabysack After Volt informed him his bladder was upside down, it was time to clock in.
Sparky, Montross, Volt and Bedpan took off running. Medicine Woman, Allen Tate and YHC went rucking.
Not sure of the chatter from the runners, but Medicine Woman and I spent 45 minutes hearing about a tiny sack. Allen Tate also never figured out how to use his bladder.
TIME
COT – announcements: Memorial Day 5k or Murph. If you’re in town, and have a set, be at one of them. Prayer requests: a family Medicine Woman knows, Allen Tate’s mother-in-law, each other.
BOM: Sparky took us out.
Moleskin: I couldn’t be more proud of this group. There was a time where Folsom was looked at as the B AO. Everyone at Folsom is pushing hard; getting in better shape and becoming better men.
I’m proud to be a part of F3 Gastonia. If I’ve ever posted with you, I want to thank you. Every person I came across has pushed me in one way or another. #ISI. We have a great region. Lean on your brothers. There are not just there for you at a workout. As I have found out, they are there to do life with you also. My brothers: you have all pushed me not only physically, but spiritually and pushed me as a man.
Philippians 4:13
Huckleberry
Great work today with the VQ from Island. He stepped up in a strong way. We briefly discussed how to prepare the Weinke and I was ready to jump in whenever he needed me, but…….I never got called in from the bullpen. I was the warmer-upper, handed over to Island, then just tried not to be the 6 until the very end.
We started with a welcome to our FNG, disclaimer, briefly reviewed the 5 core principles of F3, hit the pledge, then started into the WU after warning the pax of our impending VQ beatdown.
WU was longer than usual and noticed by a few of the Pax. We did SSH X 48 since I turned 48 today. JK2 asked for “bet you can’t do a hunderd” but I was on a mission. We got 48, no more, no less. Then we did some merkins, squats, think we also did some flutter kicks then finished with 5 burpees.
Island took over-we moseyed to the soccer field the long way. Not sure if he got lost or just wanted to run for awhile……finally got to the soccer field and he unloaded the instructions. Partner up, P1 does exercise while P2 does a lap. Exercises were AMRAP: Merkins, Squats, Crunchy Frogs. I think we had a few double up on exercise and miss their last round of running but not sure that was any easier.
Next, mosey to the other side of soccer field for round 2-we did 4 exercises X 4 rounds: Bearcrawl up the grassy hill, 3 pull-ups, 20 Merkins, and 25 dips-we did these in any order OYO.
We moseyed to the parking lot for some more pain: It involved burpees and some other stuff but since it has been more than 5 minutes, I have already forgotten-sorry Island. We did some more moseying and ended up back at Snoball’s right…on….time.
I closed us out with quick COT and namorama with FNG Brad Joyce (Durden). Hopefully none of you know him on a professional level, wait, maybe that would not be such a bad idea. He works in mental health in some capacity. Make sure to look for him and make him feel welcome.
Moleskin:
I shared with everyone that I went to my nephew’s confirmation this weekend. The minister talked about the leadership that is missing in our country. I was smiling on the inside because I knew it was not as bad as it could be because of F3 and what we are trying to do within F3 across the whole country, not only in Gas-Vegas (heard that at the run with Stroganoff at Latini Memorial Run last week). Island took his leadership role seriously and kicked some serious butt-it was great to see. Keep pushing each other and pushing the rock. Be a leader in your world as much as you can and keep your brothers accountable.
thanks for the leadership Island-great work.
Whoopee
Last week the site Q at Folsom caught a lot of slack from the Folsom pax on the Good ole GroupMe chat! So, I reminded the pax that I had the Q on Tuesday, go ahead and get it all out of your system, because come Tuesday you want be able to pick up your phone! I tried to deliver!
Pulling in at Folsom, it was a good site to see! Medicine Woman getting his Ruck on! And the parking lot was pretty full for a Tuesday! 530 hits!
10 burpees oyo! Mumble chatter already!
Lets mosey, to the flag, pledge, mosey back to the “trucks”! Grab a Block!
20 to 1! If you put your block down during the the WO, that will cost you 5 burpees OYO!
20 squats
20 shoulder press
20 curls
20 triceps
then 19 each, 18 each, 17 each, you get the picture! Somewhere around the 16 rep mark, the burpees started for some of the pax! All of the Folsom pax pushed hard, hats off to Hank! I think that guy is a machine! Lots and lots of mumble chatter during this, I think some did burpees, to get a break from the blocks, weird?
5 minutes left, we have time for one more mosey!
Im very proud of these Folsom men, they are a solid group of HIMs, and I am blessed to be a part of!
Announcements: warrior dash, beginning of June, Memorial Day 5k, Memorial Day Murph! Adding a run/ruck day at Folsom on Wednesday
Prayer request: some unspoken, Allen Tate’s mother in law, Bedpans son, each other and families!
Thanks men, for letting me lead! See you in the gloom!
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