• Post Type: Backblast
  • When: 07/14/2020
  • AO: Folsom
  • QIC: Bed Pan
  • FNG's:
  • PAX: Skittles, Mozart, Volt, Captain D's, Wire Nuit, Rabbit Ears, Montross, Watts Up, Newton, Flubber, Stogie, Westside, Mr. Pib,

Warm Up: SSH, Gravel Pickers, Don Q’s, Monkey Humpers, then 10 Burpees to make us all feel good.

Mosey to each light post stopping to do 5 staggered merkins rt arm at first light lft stagger on the next until we made it to the flag.
Pledge: Had the Pax count off and we had 14 today, so we Did 14 Burpees.
Mosey to the triangle for a lil thang I call 20 Twen, Twen!
20 lbc’s 20 Freddy Mercs, 20 Flutters count rt. leg.
Nur for round 1, then Karoke for round 2, side skip for round 3.

Im not much for remembering quotes, I’m thankful for the Bible App somedays, because I can get to the scripture quickly.
But one thing I will always do is encourage others to look after the group. I took a moment to talk about the past several months of F3. My focus was talking with the Pax about how others encouraged me so much when I was a NKOTB. I felt that some of the encouragement may sometimes not be expressed to others especially when many of the new Pax came in while F3 was not recording the data and some men may have just got a name and kept coming out for a good workout. The 6 is always the hardest working Man. He is basically the James Brown of the group and who doesn’t like James Brown. When you Q always look after the group. Especially that guy who may not think he can get the job done. He is the one you want to see passing you one day or taking on a Site Q role. Also one of the Men beside you may think he is not deserving to be in a group of great Men, Always be looking for that guy who you know can accelerate but may not know how. Big muscles and some sweet shoes are awesome, but who are we if we are not helping other Men to greatness! After all that Jibba Jabba ..
We did an Indian Run back to the parking lot.
Circle up for some AmRap (as many rounds as possible)
Lunge, Merkins, Hip thrusters, 10x each for 5 minutes.
CDD, Squats, American Hammers,
Shoulder Press, Seal Jacks, Plank Jacks.
I added a little Classic Country this morning,
Ive Been Everywhere, By Johnny Cash
9-5, By Dolly Parton
Dixieland Delight, Covered by Old Crow Medicine Show
I aint Living Long like this, By Waylon Jennings

Announcements: PT test this weekend at the GasHouse AO, (Schiele Museum) If you can’t make it look up the test at f3gastonia and send in the results to Broke.
Prayer request:
Each other, SA’s family, T-Ron has his 6mth f/u soon, myself and my health, If I missed it here I promise I prayed for it this morning.

The Bed Pan is Full