3S2T at Folsom

04/06/19 Folsom
19 rolled in to Folsom. Lots of EC going on. MW already had a flag out. Part of our parking lot was torn up, (worse than the usual Folsom parking lots) but we started. There seemed to be a lot of mumblechatter going on today. I like to think that means I bring out the best in the Pax. 6:30, time to go.
Warmup
SSH x 10 IC
Cotton Pickers x 10 IC
Hillbillies x 10 IC
Goofballs x 10 IC
Despite the high levels of mumblechatter designed to throw off my counting, warmup was achieved.
Mosey to the tennis courts. I asked if anyone knew of the F3 term 3S2T and no one responded. It stands for Speed, Strength, Stamina, Toughness (Physical and Mental). This would be the Speed portion.
Rugby Sprints
We would start an exercise until I say Sprint then we would sprint 2 tennis courts, then sprint back the same 2 tennis courts then walk back across the 2 tennis courts. Exercises were Flutter Kicks, Merkins (I know, get my butt down), LBC’s, Squats. Mosey toward the top parking lot where Slaw’s coupons awaited for the Strength portion. We miss you Slaw. Heal up soon.
Blocks
Curls x 30, On Your Six Chest Presses x 30, Shrugs x 30, Thrusters x 20. I think we did 3 sets and then 30 more curls just for fun. Sister Act had to call the Thrusters for me as I was getting tired. This was about the time the word “Manopause” was being used to describe somebody. Must be for Oompa. I asked the guys to think about who they need to be strong for. I told the story Freight told me a while back about getting ready to take his daughter to a dental appointment and coming out to see a flat tire on his truck. The office was a half mile or so from his house so he gets her on his back and literally runs her to the appointment. Here is what he told me about that. He said “Before F3, I wouldn’t have even thought about doing that”. Mosey to a hill on the bottom right side of the walking trail near the woods for the Stamina portion.
Triple Nickel
Partner Up for 5 Seal Jacks, run up the hill, 5 Booyah Merkins with your partner at the top. Run back down the hill. 5 Times.
Mosey back to the tennis courts and circle/square/rectangle up.
We did a wave of burpees that didn’t go very smoothly. I lost count but it was more than 10.
Pledge
22 Merkins for the Vets called by Jocko’s friend Pizza Man.
Announcements
3rd F Event at New Covenant Church 631 Efird St. Gastonia, NC 28054 at 7:00 pm with Tool Time speaking.
Community Foundation 5K with Speed for Need Saturday, April 13th 9:00 a.m.
Be on the lookout for a NOMADS trip soon with a possible trip to Philadelphia sometime in May.
Mount Mitchell Hike Sunday, May 5th. See Gastone for details.
See Blart about Midoriyama Q’s. His work schedule has changed and he needs some help filling up the calendar after April.
Bedpan needs a Q at Downtown on April 26th.
Prayer Requests
Gumby’s mom, MW’s uncle, My wife is having knee surgery this week, People battling addictions, Every man’s unspoken requests. I apologize if I missed any others.
COT
*NMM Thanks to all of the guys who came out today. I started to only bring around 12 blocks but I’m glad I brought them all. It’s always a concern to try to tailor a workout for all fitness levels so I am always glad for the effort from the guys in the front all the way to the six. Shout out to Rockabilly and Big Pappy (he was at Pain Lab with his boys) who completed their first 5K Friday evening and posted Saturday. Thanks to Pizza Man and Sister Act for pushing all of us to be better. Tclaps also to Broke, Dr. Seuss and Gumby for always being there. Those guys are some F3 posting dudes. Last thing. Remember to think about who you need to be strong for. You never know who it will be. It could be your wife, your children, your parents, your sibling or a neighbor but most of us will need to be strong for someone.