Month: July 2019 (Page 2 of 10)

19 PAX posted for a Saturday pizza delivery at Folsom.  6:30 is upon us so let’s begin…wait…there’s a FNG from work I EHed…disclaimer and now let the fun begin.  It went like this:

Warm-Up:

SSH x 20 IC

Don Q’s x 10 IC

The Thang:

Let’s mosey to the tennis courts…wait…they are locked??  Well let’s mosey to the newly paved parking lot at the new soccer field.

First exercise is the 555 Standard:

15 Squats

15 Burpees

15 Hand Release Merkins

5 Rounds of this

With that complete let’s mosey to the lower parking lot but stopping at the newly paved area on the hill for Dora 1-2-3.

Partner up and complete:

100 – Mike Tysons

200 – LBC’s

300 – Squats

Good work by all but let’s keep it moving…up to the front entrance to say the pledge and Route 66…the exercise is Burpees…with time lurking we moseyed back to the shovel flag (or where it should be) to finish up with 22 for the VETS….TIME!!!!

Once again, strong work by all that posted!!  I discussed that everyone that posted got stronger today because they resisted the fartsack.

COT:

Psalm 112:7

They will have no fear of bad news: their hearts are steadfast, trusting in the Lord

I discussed how bad news will always show up unexpectedly in our lives but when you trust in the Lord you know he has a reason for everything and is the all knowing!!

Announcements:

8/3 – Sargento’s

8/17 – Remembrance 5k Run/Walk at Rankin Lake 10am-2pm (Pre-Blast to come)

9/14 – Uptown Stair Climb

9/21 – Stop Solider Suicide w/ SFN Looking for 2 VETS to push in this event, reach out to me (Pre-Blast to come)

9/28 – JJ5K

As always, it’s a honor to lead a great group of men!!  Welcome Chi-Chi…strong work on your 1st post!!  Until next time Pizza Man is OOOOUUUUUUTTTTT!!!

So my son Hank said now that swim team is over, he wanted to make sure he was keeping up with exercise.  I’m proud of his constant go after athletics, but I’m also hesitant to bring him to F3 at times (man spot).  Anyways, I said since the Q was open, let’s try a little man lesson, and have him Q it!

After almost an hour of him writing down exercises, ideas and a plan, I knew this would be good.  He made his plan around “60 seconds” being a theme.  We worked on it together and here it was:

Warm up with Bootcamp (thanks JJ for letting Dobby help lead); then continued WU to hit muscle groups that we knew would need a little blood:

Low Slow Squats – 10

Morroccan Night Clubs – 10

PHASE 1 – each exercise gets 60 seconds regardless, but some are to a certain number, and some are continuous:

• 20 Low slow squats

• 15 Burpees

• 40 LBC’s

• Calf Raises – continuous

• Plank – continuous

• Lunge Walk – continuous

• Downward facing dog – continuous (rest time….kinda)

2 circuits of that in the books, now for the harder version:

PHASE 2 – just like phase 1, just different

• 20 Burpees

• 25 WWII sit ups

-60 SSH

• Goof balls – continuous

• High Knees – continuous

• Mountain climbers – continuous

-50 Plank Jacks

-Cobra pose (with variations, rest phase)

We got 2 circuits of that down, and decided to head back for 5 minutes of Mary.  The gang showed up, and we were grateful.

ANNOUNCEMENTS – Gaston Residential Services is having a charity casino night on September 7th, would love to have some of you join my wife and I there.  GRS does great work, help support a local charity (Least of These, Family Promise, GRS…there’s a lot of opportunity for this peer group)

*check with JJ for more

MOLESKIN – proud of my boy, and the Pax.  Great full body workout, and I got gassed a bit.  But when he told his Mom that he threw up in his mouth, and swallowed it back down to tough it out, that’s when the Dad hairs got raised up.  Thanks to this group for helping me raise another #HIM.

Rudolph & Dobby

Six runners and one Rucker showed up for the Coconut. Queeeeeesh and Golddigger ran 5-6 EC miles before the rest ran the normal 5. Hush Puppy rucked the route and listened to a podcast. It was a nice balmy morning for a run, and YHC found an Allen wrench in the middle of the road and saved countless tires from being flattened

ToolTime going away party at Sargento’s next Saturday  please rsvp.

PRAYERS for Trooper Wooten and his family.

It was great seeing Smokestack for two posts this weekend!

There was just one rucker this morning. I thought about running but with a few nagging injuries, I thought better of it and stuck to rucking as planned. It was a good opportunity to multitask though….I had ti new songs to play at church this morning and rucking solonwas a good opportunity to listed to the songs and get in some “mental reps”.

• Montross

Well it’s another Thursday at the best afternoon workout in F3 (Midoriyama).  8 PAX posted for a Pizza Man delivery and it went like this.

Warm-up:

SSH X 20 IC

Don Q’s (for my brother ToolTime) X 10 IC

The Thang:

Let’s mosey

5 Humpee’s (Burpee at a speed bump)

Continue mosey to large soccer field

First thing is called 555 Standard and it goes like this:

15 – Squats

15 – Burpees

15 – Hand Release Merkins

5 Rounds of this

Let’s mosey around the soccer field and halt at the second one for some ab work:

LBC’s X 15 IC

Flutter’s X 15 IC

Big Boy Sit-ups X 15

Rinse and Repeat

Let’s mosey to the playground…for most that know me, know that I do a Monday Murph EVERY Monday so with the perfect amount of time left let’s do a 1/2 Murph with some extra burpees.  We already got our mile in so it went like this:

5 Burpees

10 Pull-ups

20 Merkins

30 Squats

5 Rounds

Mosey back to the Flag….TIME!!!

COT:

Proverbs 3:5-6

5 Trust in the Lord with all your heart

and lean not on your own understanding;

6 in all your ways submit to him,

and he will make your paths straight.

-After reading this verse I discussed how you should ALWAYS “Trust in the Lord” and surround yourself with people that are accelerating like you.  My family and I have gone through some tough times recently and I have reached out to several of you for spiritual help.  I am very thankful and appreciative to have people like ya’ll that can help keep me strong!!  By talking with each of you it helps me to understand and see where I need to work and accelerate more in my life.  I challenge each of you that read this to think about areas that you need help accelerating in and reach out to your F3 brothers to help you.  This is the reason we are together!!!  Not everyone is at the same level but we should be accelerating towards the same ultimate goal!!!

Strong work by all that posted!!!  It is ALWAYS a honor to be able to lead.

Announcements:

8/3-Sargento

8/17-Remembrance Run/walk at Rakin Lake from 10am – 2pm (Pizza Man w/ Q)

9/14-Uptown Charlotte Stair Climb

9/21-Stop Solider Suicide w/ SFN (More info to come)

9/28 -JJ5k  https://runsignup.com/Race/NC/Stanley/CPC5KTraining

10/6 – Ragnar

Thanks again for the opportunity to lead!!  Until the next delivery Pizza Man is OOOUUUUUUUUTTTTTTTTTT!!!

We had a date this morning with this firey lil’ thang we know named Short Sale but, as our luck would have it, 5:30 rolled around and S. S. was no where to be found! We, being the HIMs we are, we wiped our eyes, manned up, and threw a 45 minute party to work through the pain! YHC took the lead along with lots of suggestions from the PAX to help fill the gaps.

Warmups: (as we held out hope that our date would show)
SSH – 15 IC
Grass Pickers – 10 IC
Toy Solders – 10 IC

Thang:
Let’s mosey…was originally just going to head to the ampitheater but someone said “flag pole” so we head that direction instead.
Slaw calls LBCs as we wait for the six.
Pledge, now let’s mosey to the ampitheater (Volt was not a fan!)

AMRAP 1 minute each
Balls to the Wall
Divebombers
Flutter Kicks
Burpees
Dips
(may have been one more I can’t remember)

Mosey to the playground for more AMRAP
Australian Pull Ups
High Plank
Low Plank

Mosey to the main parking lot.

Route 66 Bear Crawl Mike Tysons. Montross called the Mike Tysons, but it was Slaw’s terrible idea to add bear crawls!!!! YHC was crawling like a toddler at one point, praying for it to end!

Jacked Up!
SSH – 25 IC
Seal Jacks – 20 IC
Plank Jacks – 15 IC
Crossover Jacks – 10 IC
Smurf Jacks aka Lil Gumby in the Woods – 5 IC

25 LBCs on your own
10 Body Destroyers IC
5 Burpees

I may have left out an exercise in the end but that’s how it goes! Time!

Announcements: Pizza Man’s picnic on 8/17 BE THERE!!!!!, SFN in the Stop Solider Suicide and Christmastown 5ks. Prayers: Huck, Allen Tate’s neck, Short Sale (glad all is well), Huck, Slaw and family (college), Stroganoff and family (college), and all the Kotters! YHC took us out!

Moleskin: Sometimes things don’t go as planned. We were a little worried about Short Sale not showing but glad to see it was just an alarm issue. It is unlike SS to miss! Sometimes things happen, life throws you a curve, and you need to adapt and overcome. That being said, we did just that. I took the Q and led us in an overall direction, but the other PAX supported me and called about half of the exercises as well and it turned out to be one heck of a beatdown, IMO. Great team effort today! It was great to share such a beautiful morning with these Folsom HIMs!