Fitness, Fellowship, Faith
11 PAX resisted the temptation to fartsack and posted at Crossroads to continue to “Get Right”. Some ran 5, some ran more, some ran less but we all got better!! Welcome FNG “Elmer Fudd”!!
Mayor joined us for QSource, where 12 of us had great discussions on “Get Right”(Q1). Thanks to everyone that attends QSource…we are all continuing to grow!!
Until next time Pizza Man is OOUUTTTT!!!
Announcements:
Axe throwing 2nd F – 2/21
5 year convergence – 3/21 at Martha’s
Shooting guns – 3/21 afternoon
We had a few runners. The greenway was muddy. The weather was cool. We had fun.
Until the next one.
Aye!
Stroganoff
15 men showed up to Folsom ready to put in some work. No FNGs, time to work!
Warm-up:
Grass pickers
The Thang:
Short mosey to the tennis courts. First workout called here is the “Killer B’s”!! We all lined up on the side line of the first court. It goes like this;
Broad Jump 10 yards
10 Burpees, 10 Bonnie Blair’s, 10 Big Boys
Broad Jump 10 yards
10 Burpees, 10 Bonnie Blair’s, 10 Big Boys
Broad Jump 10 yards
10 Burpees, 10 Bonnie Blair’s, 10 Big Boys
Bearcrawl 30 yards back to start line
Complete this for 3 Rounds.
This was a gasser for sure. That was 90 Burpees, 90 Jump Lunges, 90 Big Boys, Broad Jumps, and Bear Crawls in the first 20 minutes of the workout. Nice work men!!
We would stay on the tennis courts for the next exercise. We all lined back up on the sideline of the first tennis court. Start with 10 Hip Slappers, mosey to other side of the first court for 10 Hand Release Merkins, then mosey back to start. Then 10 Hip Slappers, 20 Imperial Walker Squats, mosey to other side of 2nd court, 10 HR Merkins, and mosey back. 10 Hip Slappers, 20 IW Squats, 30 Peter Parker’s, mosey to 3rd court for 10 HR Merkins, mosey back. 10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, mosey to 4th court, 10 HR Merkins, mosey back. 10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, 50 SSH, mosey to 5th court, 10 HR Merkins, mosey back. Finally 10 Hip Slappers, 20 IW Squats, 30 PP, 40 Flutter Kicks, 50 SSH, 60 Merkins, mosey to 6th court, 10 HR Merkins, mosey back. Nice work men, way to push!!
Still some time left, so let’s do some Rugby Sprints. Start on sideline of 1st court again. Basically AMRAP called exercise until Q says go, then sprint length of 2 courts, spint again, then walk. We did this for 5 different exercises!!
With time running short, we headed back to flag. Had enough time for a round of Jacked Up.
50 SSH
40 Seal Jacks
30 Plank Jacks
20 Crossover Jacks
10 Smurf Jacks
Time
Announcements:
5 year Convergence 3/21 at Martha’s
Prayer Request
Nameorama
Honor to lead today men. Way to push,and stay at it!
Sister Act
YHC had been on the outs most of the week, fighting a cold.
Nothing makes you feel better than gettin after it and helps get the snot out the sinuses.
Oompa has a new job with the local Mob of Gaston county.
I noticed he had two kills while running this morning, then he hopped a curb and spun the tires in the classic Mob car a Lincoln.
The Bed Pan is Full.
2nd F Axe Throwing
P200 Werk
Convergence
Also Shootin Guns
11 men at the yank for an Apache and Zappa inspirational beatdown.
After a little warmup we moseyed over to the gravel parking lot and split into teams to carry some bags with plates and sprint back. We moseyed all over to other lots doing various exercises stopping at the big lot by the trash cans for the bulk of our work. We started with trash can races ( I crashed mine several times ). They are not easy to drag either. We continued over to find some PVC pipes ready for us to carry around. we completed an exercise while one PAX carried the pipe across the parking lot and back, then we swapped off. Thanks to Apache for coming up and leading us. We always enjoy his mumble-chatter.
Thanks Gashouse for your support. SYITG
Pockets.
Five of us at The Goat on a great morning. Here is how it went down.
Warmup 15 IC
Squats.
Goofballs.
Moroccan nightclubs.
Toy Soldiers.
Cotton Pickers.
Nolan Ryans.
Mnt. Climbers.
Flutter Kicks.
Pretzel Crunch.
Mosey over to Goat Island to the parking lot. Route 66 first.
Mosey to the play ground.
5 Burpee pull-ups
10 Imperial Walkers
15 Workins
Complete 5 sets. Then mosey back to the start and finish up.
Thanks again for the opportunity! SYITG
I had heard on Monday that DryRub would be turning 50 this week, so without thinking i yelled out Friday maybe a Respect Themed workout in Dry Rub honor.
I looked on the F3 site to come up with an exercise that started with each letter of his name. Each round of the listed exercise will add up to 50.
Warm up
SSH x 8
Merkins x 8
LBC x 8
Flutter kicks x 8
Peter parkers x 8
Burpee x 10
Mosey to the parking lot of the old court house
D-Deck of Death x 8 of pulled card
R-Rockette Dips x 8
Y- Yves Poll (backward run/nur) x 8 back and forth across parking lot
R-Rockie Balboa x 8 in cadence
U-Up/downs x 8 (butt kickers while up)
B- Always Burpees x 10
Mosey down South St to 4th Ave –
Every 5 poles (lights or not lights) on the left and right we stop for 10 reps of the exercise pulled from the deck of death – rinse and repeat to the top.
We did merkins, heels to heaven, fluttter kicks, Rosalitas, and i lost count but that was many poles – i do remember on the last set we did Yves Poll (nur) across Franklin.
Cut through the alley to the parking deck – up to about the 3rd level for some more Deck of Death. 10 reps of each exercised pulled – each pax pull a card breaking at 5 for a 10 count-
we got about 3 rounds in before we headed back to start – we did Merkins, Jane Fondas, Monkey humpers, and a variety of others i can’t remember but it was fun.
Ok it is 6:10 so time to head back – but first we did continue our run to the top of the parking deck and back down before heading back to base – some said are we taking the stairs back down -NO- somewhere behind me I heard someone say he (EZ Rider) is in training so we run.
Arrive back at base with 10 secs to spare!
Announcements: Convergence Sat March 21 at Martha Rivers, Shooting event at Allen Tate’s place on the 21 as well, AX throwing event at some point
Prayer request- Everyone effected by the recent storms and also from the potential flooding over the next week.
The Bible teaches that God values our physical bodies. he considers our bodies to be temples, the dwelling place of the Holy Spirit (1 Corinthians 6:19)
Paul mentions that physical training has value (1 Timothy 4:8)
It was an honor to lead!
EZ Rider
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…
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!
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!
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