Day: January 28, 2020

13 showed up for beat down on a beautiful morning. YHC was excited to see so many PAX come out for the workout.  There were also coupons in attendance 2 40lb sandbags, 1 60lb sandbag, and 1 Gerry can with 5 gallons of water.  We did not know at the time, but this would become everyones favorite coupon.  Not,  thanks allot Freight.

We started out on a force march with the coupons in tow.  We covered a mile around the Belmont Middle School track.   Stop for the 1st phase.  With such a large group we split into two groups: 1 group rucked around the track while the other PAX completed the follow:

100 Ruck Squats

70 Ruck Merkins

30 Ruck Swings

We alternated each lap around the track.  With the first pain station complete, we headed our on another forced march with coupons.   We covered another mile then stopping in the parking a lot behind the General Store across the street for 2nd phase.

The next pain station consisted of 6 rounds of the following exercises.  We started to loose people at this point to “Meetings” people had to attend.  The exercises were as follows

20 Flutter Kicks with Ruck overhead. 4 count

Bear Crawl 10 to 15 yards

10 Thrusters

Bear Crawl back to the start

We took off on another march with coupons and went up to the McDonalds and to the Stowe Park pad for 3rd phase. 2 other team members had to leave at the beginning of this march.  We were not able to complete the 10 rounds of the following, but we were able to complete 2 rounds of

45 sec plank

20 Ruck Lunges count 1 leg.

Our two hours of fun was just about up, so we met up with The Fighting Yank participants for COT. In all my watch had us under just under 5 miles.  Great work men.

Well its a new year, and the first Q Ive had since 2019. About this time In 2018 I was just starting my path into the world that is known as F3.

Warm Up: SSH, MTN Climbers, and Mo Rockin Knight clubs.
Mosey:
We began at the opposite side of the tennis courts what I call the new parking lot. Gastone did something similar a few weeks ago and I loved this so I gave it a try with the Pax this morning.
* Partner up one goes up the hill one way and the other goes up hill the other way to a said distance.
10 merkins and meet in the middle for 20 squats. Each time drop from 10,9,8, and so on. Always meeting in the middle for the 20 squats.

• next at the covered area we did step ups, dips, derkins, x 25
  Mosey to the Dallas Triangle, ” this is not the name but it sounds good”
  Hill Billy Squats, Flutters, and Seal Jacks x20 and we did that 3x.
  Mosey: while heading back Tyson noticed we almost had 3 miles in so we made a lap at the bottom to give us 3 total.

I came up the name of the BB just before I started to write this up. My question is to the Pax, What is your 20 for 2020? In trucker talk or Policing probably anything else that involves a two way radio of sorts it means your location. That can be your Church, home, AO, office, car, wherever you are. How are you going to make an impact while at these locations? I know for myself I hope to make a positive impact.
I challenge everyone make the effort to step up and get out of your normal routine in the “20” of your choice. I used to be a Camel smokin if you see me runnin pick me up kind of guy. T-Square EH’d me, I stepped out and found a new “20” with F3 in January 2018.

The Bed Pan is Full.

Anouncements: Got this thing called the P200 coming up.

Prayer request:
Each other, Wichitas Dad, and those Battling addiction.

It is my first Q in January,  my 1 year anniversary in F3 was January 8 so I wanted to celebrate with a block workout because that was my first f3 experience.

Sadly on Sunday we learned Kobe Bryant, his daughter and 7 other people passed away in a helicopter crash.  So I wanted to pay tribute to Kobe as well.

This is what we did:

Warm up:

8 cherry pickers in honor of the #8 jersey

24 Moroccan nightclubs in honor of the #24 jersey

The thang: blocks

I’m still using the #8 and #24

8 curls

8 squats

8 shoulder press

8×3 =24 and we did 24 rounds of this with a 24 second break in between rounds.  I didn’t actually use a timer though, but we’re still calling it 24 seconds

After this was completed, we had 13 minutes left.

Am rap.

1 pax calls an exercise for fellow pax to do while he lunges to the first light pole and jogs back.  I know we did merkins, flutter kicks, lbc’s and big boys…. There was a couple others but I can’t recall.

Time: circle up

Prayer request:  each other because we all have things we want to improve in our lives.

Announcements: LMS 5k, the rooster

Mole skin:  like I said in the beginning,  I’m 1 year into F3 and it’s great!  I feel better, I’ve made some great friends, I’ve participated in 4 5k’s and I’m signed up for another.  That being said, Kobe Bryant’s death is reminder that we can go out of this life any minute. Love your family, love your neighbor, and be kind to each other.

“whereas you do not know what will happen tomorrow. For what is your life? It is even a vapor that appears for a little time and then vanishes away.”

James 4:14 NKJV