Fitness, Fellowship, Faith

Day: February 6, 2020

Core Principle #3

As most of us know, F3 has 5 Core Principles. On that list, number three is “Are held outdoors, rain or shine, heat or cold.” That was definitely put into practice in SOGA this AM as there was more rain than shine.

YHC arrived at The Pub a little earlier than normal. And by early that was still only about 0525. While there are usually several PAX already there by the time YHC arrives, there was no sign of life in The Pub parking lot. The threat of rain was forecast for several days, so YHC figured that may have kept some in the fartsack this AM. As YHC kept dry in the comfort of the car, several questions arose: What if no one shows? Should I just go home? (of course not) How far should I run? (Mortimer 100 is right around the corner). Would a quick sprint be enough… Wait, what was that flash? I looked up and saw Gump darting around the outer edge of the parking lot running in the rain. Looks like this was not going to be a solo journey. About that time Stinky Bird came pulling up followed shortly there after by Diva.

Keep it simple. To Martha’s and back…

I hate running in wet shoes so the entire time YHC was dodging puddles and thinking of the nirvana Whoopee would have experienced had he been running in all of these puddles.

All 4 PAX ran at least 5 miles, and then we huddled in front of Publix.

Announcements:
F3/FIA Convergence in Fort Mill (or Rock Hill, somewhere in Pre-Georgia)
The Rooster

Prayer Requests:
Gump’s friend
JJ’s aunt

Prayer to take us out.

Until next week…

Dry Rub gets RESPECT….and soaking wet!

Met at Snoballs on this beautiful morning (the BIG 50 for me)...knocked out the pledge and set out on a 3 mile ruck in the pouring rain! 
Took off down Robinwood to Kendrick then on to Brentwood.  Took a right on Sherwood and up a significant hill; right on Ramblewood up to the rear of Robinson Elementary; across Union Road through Food Lion, Planet Fitness parking lots and back to Snoballs. 
COT with prayer request for all those suffering from the flu.  Brief discussion on Proverbs 27:17 "...for iron sharpens iron so as one man sharpens another".  Also discussed motivation vs self-discipline...Jocko Willink says DO NOT COUNT ON MOTIVATION TO GET YOU UP AND OUT TO GET IT DONE.  MOTIVATION WILL LET YOU DOWN AT SOME POINT...COUNT ON DISCIPLINE!

Ended with prayer and went to find some dry clothes!

Varsity

Today was my first Weekday am Q! I’m trying to step it up a notch and get out of this slump I’ve been in for what seems like forever. With the weather we were having I knew the numbers would be low, but 4 others turned out for a pretty good workout.

Warm up:

Don Qx10ic

SSH x10ic

Merkin x5ic

LBC x 10ic

 

The Thang:

Countdowns from 10

SSH

Flying Squirrels

Merkins

LBC

Flutters

 

Mosey to Shelter

30 secs ea.

Step up leg up

Fire hydrants

Incline merkins

Knee ups hold

Side step ups

Rear Leg Raises

Rocky balboa 1min.

Plank hold

Split squats sitting squat if needed

Dips

Reverse Hypers

Superman hold

We had time and revisited a few of these.

Mosey back for some quick Mary.

COT

 

Thanks to all the guys who showed this morning. About 5:28 I was the only one there and about to just go to the Waffle House!

Also, on the way out I mentioned how I’m not use to getting up at 4:30am, and Tesla welcomed me to the Varsity team!

Just another Tuesday

14 PAX showed on this Tuesday to put in work.  It went like this:

Warm-Up:

SSH X 20 IC

Don Q’s X 10 IC

The Thang:

The 555 Standard – https://wodwell.com/wod/the-555-standard/

Since we are now 16 minutes in let’s mosey….

We ran for 1/2 mile and circled back to the playground to complete the rest…

50 Pull-ups

100 Push-ups

150 Squats

Run 1/2 mile back to the flag

Let’s finish with Triple Nickle

5 Mike Tyson’s, burpee in the middle, 5 Tiger squats, burpee in the middle X 5 Rounds

TIME!!

 

Strong work by ALL that posted!!

COT:

This is the verse of the week for me…1 John 1:9 – If you confess your sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.   This is a reminder that we need ALWAYS ask for forgiveness of our many sins when we pray.  It’s so easy to be thankful and ask for the Lord for help but remember that we sin everyday and are fortunate that he gave his life for our sins.

It’s always a pleasure getting the opportunity to lead.  Strong work by everyone that posted today!!

Announcements:

2/29 – Rooster

3/21 – 5 year Convergence for F3 Gastonia @ Martha’s

3/21 – Shooting guns somewhere

*I’m sure I missed something so check Twitter and Slack

 

Until next time Pizza Man is OOOOUUUUUUTTTTTT!!!

Folsom Monsoon

Warm up

25 SSH IC

25 Imperial walker squats

25 merkins

10 Burpees

mosey to the flag stopping at each pole:

Pole 1 10 diamond merkins

Pole 2  15 wide arm merkins

Pole 3 10 diamond merkins

Pole 4 15 wide arm merkins

Pledge at the flag

Under the walkway we done two continuous rounds  of:

25 mountain climbers

25 Peter Parker

10 merkins

Mosey to the side of the building

partner up

partner 1 workout

Partner 2 ran around the small median

100 Australian shoulder taps

100 Australian mountain climbers

100 wall sit air presses

Mosey to the small triangle

1 burpee bear crawl to the next point

2 burpee bear crawl to the next point

3 burpee bear crawl

4 burpee to finish it off

mosey to the big triangle

5 diamond merkins 5 squats

10 merkins 10 squats

15 wide arm merkins 15 squats

We walked to the bottom of the hill there at the triangle and we done sprints to the top and jog back down as soon as you touch the bottom sprint back to the top. We done 3 rounds this really got the heart rate up.

We walked  to the first light pole going towards the shelter. We done 3 burpees 5 squats then line up and sprint to the next pole for 4 burpees and 5 squats, Line back up and sprint to the next pole for 10 squats.

At this point I’m thinking we’re close to being done but we have time for one more round. We head to the bathrooms partner up

100 dips

100 squats

100 incline merkins

Partner 1 workout

Partner 2 run down the steps to the dock and back up. It worked out pretty good.

We finally took it back to the start to finish up. It was great getting out there to lead again since I been sick. It was a great way to get my body back going and I can thank F3 and the F3 brothers for that!

Prayer request

Wichita’s dad is coming home!

Round Ups M

Each other

Verse of the week
“Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
Ephesians 6:4 ESV

Hope y’all have a great day brothers!

ROUND UP

 

 

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