Fitness, Fellowship, Faith
Pledge.
No Warmup
We rucked to Hudson Road and back. On the way out, we stopped at each bank and performed 20 ruck squats and a 30 second ruck plank.
Announcements:
Ville to Ville teams are forming. See Slack if interested in joining a team.
Prayer Requests:
Hunchback’s friend with transplant.
YHC took us out.
Watts Up Powering Down.
8 PAX posted for a run on a somewhat dreary morning. Great to be back at it with my F3 Brothers!
Announcements
-Virtual Ville to Ville on May 30th. Get a group together and join in on the fun, Pizza Man has the route mapped out.
Prayer Request
-Sister Act’s daughter
-Montross M having surgery tomorrow
-Hicks family
Pledge and YHC took us out.
I’m Broke
As we all know …. time to get back to it !
Pledge
New improved disclaimer … extend arms …. you are to try to stay approx two arms length ( yours and neighbors) or 6 feet apart at all times. There will be NO partner work or coupons and I also advise all that in coming weeks plan to possibly be called forward to take a group of HIMS to lead as we will maintain groups of less than 10
Side straddle hops IC x20
Plank
20 IC merkins
10 mountain climbers
20 IC plank jacks ( we never moved from plank until completion …. well …. Gastone kept kneeling and wheezing and then moved under cover of Snoballs since it was barely drizzling)
Mosey to park entrance for 10 ( YEP …. 5 isn’t worth getting up for !) burpees!!
Now into park and at every island
20 merkins
20 Flutters
10 copperhead or low slow squats
And…. as we progress through park every light on left … 1 burpee
Assemble on other side of islands near play area
Now in interest of time at each island
10 dips
10 lbcs
And I burpee for lights
Finish with 20 Mike Tyson’s
10 crunchy frogs
10 Bobby Hurleys
10 more burpees
Mosey to park entrance and hightail back to start where we have 4 minutes but I inform all that since we pushed hard … it’s now time to touch base and see how each of us has been since last we met ….
Some job struggles ( Stinky Bird and Tube)
Gastones business doing well due to 2 big new orders coming in!
EZ rider thankful his employer not needing to lay-off or make changes
at this time Stroganoff comes in out of gloom from rucking
Now onto self
In the past 20 years our world , indeed our country has faced 2 extreme challenges that have brought new tough challenges esp for my M each time
Prior to 9/11/2001 my M and I went on a journey to discover whether or not we could have children culminating in a 4:00 appt at Pineville on …. you guessed it THE 9/11!
As she was wheeled back for testing I watched some of the most horrific imagery imaginable on the TVs and contemplated WHY THE F&@$ I and she should want to bring a child into this world!! She would need minor surgery
Late March of this year as covid began to wreak havoc here my M had her mammogram and was called to get a diagnostic …. wheels begin turning and we get the call … yes, breast cancer!
Now she faces the choice of scheduling surgery at such a dangerous time , or delay , which could mean 4-6 months ( yes you read that right) I firmly believe in facing something head on and plan to face new challenges as they come … but this was her choice and I gave my thoughts ….. thankfully she chose the surgery and it turned out to be 2 points , margin free stage 1 and then yesterday received news that she is NOW cancer free ( needing radiation therapy) but not needing chemo !!!
Prayers for my M and family
Friend of Tube suffering depression ( and indeed all who struggle with this whether brought on by Covid or other)
Family friend who is struggling with older daughter whose relationship has disintegrated and become an uncomfortable gulf … prayers that they reconcile soon
I also advise all to please please please be understanding with any pax you may see that are unwilling right now to come out in the gloom …. understand they may have compromised family or even self that they are protecting
With Gashouse reopening I had a feeling Saturday would be light for The Matrix. 0700 and no one on Zoom yet. I still went through the motions as I usually would, after all practice makes perfect right?
Disclaimer
Warmup
SSH 50
IW 25
Merkins 25
LBC 25
The Thang
So yesterday was 5/8, Ahmaud Arbery’s birthday. PizzaMan had come up with a a fantastic WOD in addition to the #IRunWithMaud 2.23 mile run/jog/walk challenge. YHC did not get a chance to do the WOD yesterday, although i did do the run, so I thought I’d bring the WOD to today’s workout. So here is how it went with a little modification
2 Rounds
23 Goblet Squats
23 BBSU
23 KB Swings
23 Box Jumps
23 Chuck Norris Merkins
23 Goblet Squat Thrusters
23 Flutter Kick with KB Chest Press
23 Burpees
That legit took me 30-35 minutes, mainly the burpees took longest to complete.
COT
Prayed for my brothers and their families
So why didn’t i just say screw it after no one showed up? Because we don’t do that, we don’t give up, we don’t quit. The Matrix will still be active for those that are not yet comfortable going back to in person workouts. We’ll be here to help you make that transition when you are ready.
Aye!
HIPAA
3 Pax arrived at the Sword where we read the Epistle of Jude. Take five minutes and read it!
There is nothing better than starting the week with the Word at the Sword.
The verse of the week:
Jude 1:22 – “And have mercy on those who doubt”
Big Pappy
Twenty PAX arrived to participate in the Pain Lab or a bootcamp at the OG and finest AO in the Gastonia region. YHC anticipated that there would be more than ten bootcampers and had several Weinke’s printed out. #Preparedness
There was lots of EC out there, both running and Rucking. When the ruckers returned we saw Jobu and Godfather! #Kotters Another look around the circle revealed a particularly swole Dolph who has obviously been slinging the weights lately. #Curlsforthegirls
Watts Up led the combined warm up and gave a disclaimer.
Short Sale took half the bootcampers and I took the other half. Some modifications may have been made but here is the basic workout:
Dora 1,2,3 with Jump Squats, LBC’s, and Flutters
Track work: 10 burpees, Nur half a lap
10 burpees, 50 Squats, Karaoke half a lap
10 burpees, 50 squats, Karaoke, 10 8-count bodybuilders, run half a lap, Plank one minute
Run half a lap,
Step ups, 20 IC; Derkins 10 IC, Dips, 20 IC x 3
10 more burpees, and return to start with more Jobu’s (Monkey Humpers) and ten more burpees.
Sargento gets a participation medal as an injury prevented him from completing every exercise but A) he was present B)he brought an FNG (Who lives in Dallas and didn’t go to Folsom) and C)modified as necessary. Welcome FNG Laettner. UNC Grad and 6 years in the Marine Corps #thankyouforyourservice
A socially distant COT was in order with prayers going out for Breaker’s M, all the PAX, a man undergoing a kidney transplant, and those with uncertain career futures.
Stay strong PAX and keep pushing the rock.
It seems like we’ve been away from Mt. Hollywood forever, but evidently it hasn’t been long enough for them to do something about the condition of the parking lot. I guess since there’s no school, there’s no need for some decent pavement. Regardless, 7 PAX met in the gloom on this morning to put in some work. Disclaimer, pledge and warmup were completed and then we got to work. It went something like this:
Start at the front of the school and perform the following escalator work OYO:
10IC Dirty Hookups
Run a lap
10IC Dirty Hookups, 20 Dips
Run a lap
10IC Dirty Hookups, 20 Dips, 30 Merkins
Run a lap
10IC Dirty Hookups, 20 Dips, 30 Merkins, 40 LBC’s
Run a lap
10IC Dirty Hookups, 20 Dips, 30 Merkins, 40 LBC’s, 50 Flutter Kicks
Run a lap
This was so much fun that we ran it back starting at the top.
Still time for about 10 minutes of ab work and 5 minutes of stretching to close it out.
Announcements
-All AO’s are open and back on their regular schedule
-Keep checking Slack and Twitter for updates on future events
-Virtual Ville to Ville relay end of May, get a team together and sign up
Prayer Request
-Hick’s family
-Sister Act’s daughter
-Def Leppard’s son
YHC had a verse for this morning, but we ended up taking some time to catch up, discuss current situations and whether or not anyone knew of any needs within the region. Keep your eyes and ears open for any needs as you resume posting and reconnecting with PAX you haven’t seen for a while. F3 is more than a workout!
Dr. Seuss took us out.
I’m Broke
There were a lot of runners, ruckers and bikers on the streets of Dallas on Sunday. The turnout for the run Pizza Man organized in memory of his niece was awesome and a few that didn’t want to run quite that far posted around the corner at Crossroads. 3 ran 5 miles and 4 rode bikes and harassed the runners. Strong work by all.
Announcements
-All AO’s are open and back on their regular schedules
-Keep checking Slack and Twitter for updates on future events
-Virtual Ville to Ville relay end of May, get a team together and sign up
Prayer Request
-Hick’s Family
-Sister Act’s daughter
-Def Leppard’s son
YHC took us out.
I’m Broke
It’s been a while since Folsom has been open for business, I have truly missed seeing all my brothers in the gloom! With that being said, I have been looking forward to being official again! Big Pappy asked me if I would lead the opening workout, and I was very excited to get to do it! I woke up and checked my phone and had saw a message on groupme, it was Huck at 5am telling everybody to wake up! I couldn’t wait to see who all would show, heck I even showed up 15 minutes early, on my way in I say several pax putting in EC miles, runners and Rucker’s! Shortly after I pulled in the cars and trucks started rolling in we definitely had more than 10 Pax this morning, so we busted into three groups , myself, Big Pappy, and Sister Act took the Qs!
Big pappy took a group of men and headed to the bottom parking lot, and his beatdown went like this!
Our workout was simple, back and forth in the parking lot with the excerises the below on each side and 3 burbees at pass in the middle AMSAP on 6min intervals.
10 Big Boys
15 Merkins
20 American Hammers
25 Flutter Kicks
30 Hillbillies
35 LBC
40 Imperial Walkers
45 Squats
Sister Act headed in a different direction and delivered this to those who followed!
1st exercise:
At the Pavilion:
5 Rounds
5 Burpees
10 Hip Slappers (IC)
15 Derkins
20 Dips
25 Rocky Balboa (IC)
2nd exercise:
Straight road at back of park
Rack and Stack:
Run 100yds do 10 Burpees
Return to start for 10 Burpees
Run 100yds do 20 Jump Lunges
Return to start for 10 Burpees, 20 Jump Lunges
Run 100yds, 30 Merkins
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins
Run and do 40 Big Boys
Return for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 Big Boys
Run do 50 Squats
Return for all exercises
3rd exercise
Back parking lot
4 corner Escalator:
1st corner 10 Imperial Walker Squats.
Run to middle for 10 Hand Release Merkins
2nd Corner, 10 IW Squats, 20 CDD
Run to middle 10 HR Merkins
3rd Corner, 10 IW Squats, 20 CDD, 30 Mountain Climbers
Run to middle for 10 HR Merkins
4th corner, 10 IW Squats, 10 CDD, 30 MC, 40 SSH
Mosey back to flag
Sparky
The group that stayed with me started out with 100 Burpees in 10 minutes!
Grad cinder Blocks and head to the tennis courts.
11s Thrusters/ Merkins
Dora 1/2/3
100 triceps
200 curls
300 LBCs
Finished that and did a round of iron Hulks, having a little time to spare, we headed to the entrance of the park, did the pledge, and knocked out another round of 11s in the top parking lot doing Bobby Hurlys, and Big boy sit-ups, then headed back to the start where all other pax was waiting. We circled up, named our Fng, welcome f3 Rabbit Ears “ Kyler Beane” ! It was great to see everyone! I shared a verse that we hadat the Sword this past Monday!
“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
Hebrews 10:24-25 ESV
It was definitely encouraging meeting together !
Announcements- memorial run in the morning in remembrance or Pizza Mans niece, Ville to Ville, All AOs are open!
Prayer requests- a friend of Sister Acts, all of the mothers and wives, people battling addictions.
Thanks again to all of you for being and encouragement! And for giving me the opportunity to lead!
0700 hits and Roscoe asks if YHC wanted to lead warmup.
Sure! Lets get after it.
Sargento brought a FNG, so the core principles were covered, but pretty sure the disclaimer was omitted.
DOH!
Any way, on to the Pledge and Warmup.
15 SSH IC
10 Merkins IC
20? LBCs IC
At this point, YHC called a split between PainLab and GasHouse. But Whoopee requested one more warmup in honor of some Kotters. The number done was fuzzy, but they were Joe Boos IC (Monkey Humpers)
GasHouse ran off to do what they do and the PainLabbers gathered weights/bells/coupons and joined YHC in back part of the lot.
On today’s agenda is “Garage Boogie” from Rock Region:
#1
Rinse and repeat X3 – 65 SSH between sets
#2
Rinse and repeat x3 – high knees one minute between sets
#3
Rinse and repeat x3 – Butt Kickers one minute between sets
#4
Rinse and Repeat x3 – 65 SSH between sets
#5
Rinse and Repeat x3 – 60ish SSH between sets
At this point GasHouse was starting to show back up. We joined them for the last bit of time and the rest of the frivolity.
It was really great to see those that posted.
SYITG somewhere.
Watts Up Powering Down.
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