Fitness, Fellowship, Faith

Day: April 3, 2021

Counting Day in the Gashouse

So today is April 3, 2021 or another way to put it is 4-3-21. Thanks to Mayor for being critical, I guess that could be called candor. The idea came to mind that it would be a theme called counting day. Of course a playlist needed to be crafted for the occasion, more from this later.

There were 8 HIMs present for the Gashouse bootcamp. After YHC led the warmup of Goofballs, Don Quixotes and the patented Sargento Right over Left stretch, we said the Pledge of Allegiance. Then the groups split up with the bootcampers heading to the Grier track.

Before leaving the start area, YHC got the trusty JBL Flip speaker for the themed playlist. First up was “Final Countdown” by Europe, followed by such hits as “Three is the Magic Number” by Blind Melon, “25 or 6 to 4” by Chicago, “One” by Metallica and the classic “The Song of the Count” by Count von Count from Sesame Street. Look it up!

The Thang: The Hindenburg BLIMP

On the track at approximately each of the four corners going clockwise, the PAX would perform reps of each exercise as follows:

  • 1st round – 10 Burpees (total of 40)
  • 2nd round- 20 Lunges each leg (total 80)
  • 3rd round – 30 Imperial Walkers each leg (120)
  • 4th round – 40 Freddy Mercury’s (160)
  • 5th round – 50 Plank Jacks (200)

Mosey down to the creek on the nature trail behind the museum. At the bottom of the hill YHC explained the partner routine: Heartbreak 1,2,3. At the bottom of the hill, partner 1 does the exercise while partner 2 runs to the top of the hill and back. The exercises were 100 Werkins, 200 Dying Cockroaches 300 Bobby Hurleys. We made it all the way to 100 Bobby Hurleys before time was up.

Mosey to the start by nurring up the hill then regular mosey the rest of the way. Time’s up, thanks for letting me lead men.

Announcements: Convergence, PT Test, Mayor’s 2.0 trash cleanup, Short Sale’s month challenge

Prayers: Bandit’s youth director’s sister passed, Friend of Roscoe’s mom having kidney transplant, Roscoe’s family successful back surgery, PAX travels, our country, Tube’s brother in law recovery

YHC took us out.



CO Q at Folsom

SA started the beatdown off with some stuff that went like this!


A Jacked Up Warm Up

SSH x 50 IC

Seal Jacks x 40 IC

Plank Jacks x30 IC

Crossover Jacks x 20 IC

Smurf Jacks x 10 IC

Mosey to the lower parking lot

Partner up for 11’s

Booyah Merkins in the middle and imperial walkers squats on the sides

Then we moseyed our way to the top of the park but we couldn’t do it without a little Sister Act Stack

10 Burpees at the bottom

10 Burpees and 20 Mountain climbers at the light pole

10 Burpees 20 Mountain climbers 30 Merkins at the next pole

10 Burpees 20 Mountain climbers 30 Merkins 40 Big Boys at the triangle

Mosey to the grass hill to the right of the triangle as you are going out of the park.  Then Sister Act hands the Q over to me to do some work on the hill for the last half of the workout. It went like this!


Blocks at the bottom everybody grab one for murder bunny 11’s up the hill with Burpees at the top  and Merkins at the bottom.

This really got the heart rate up especially after everything else that was done before. All of the guys pushed through and got the job done. Once we completed this workout we all lined up in the lower field with our block and we threw our block as far as we could over and over until we hit the 50 yard mark. After each throw you had to do a burpee and throw it again! That was brutal on the shoulders and surprisingly my calf muscle. I think were going to call it the Scottish Throw if that’s cool with everybody else or if that’s cool with Freight HAHA.


We moseyed back to the start to close out.

Convergence 17 at bulldog

PT test 24 at Gashouse

New AO at cloninger park in Dallas

Prayer Request

Big Pappy family




Stogies dad


I had the opportunity to share the word this morning and I shared with the guys Luke 9:23 And he said to them all If any man will come after me let him deny himself and take up his cross daily and follow me.

I told them to think about the hill work we done and how tired we were. Then I told them to think of the hill Christ climbed while carrying the cross for us. How strong he was, How much love he showed to us on that day He took on the cross for all of us and to think how hard it must have been. He shed his blood on that cross for me, for you and this world. Im so thankful for my relationship with the lord and who he is doing my life and I just want to pour the truth and boldness of his word into those that are around me.

Round Up



4/3/21 Fighting Yank

15 Showed for my Virgin Q at the Fighting Yank.
The Yank was my first post back in May of 2020 and it was fitting that I had my first Q there.
The theme of the workout was teamwork. Although the theme was never stated the men had to work together to get the 3 bags around the track 10 times (team 1 had 7 and team 2 had 8 men). The first few laps were a bit slow and tedious. Once the preferred methods for carrying were discovered and bags were exchanged efficiently the lap times improved.
Started off with the Pledge then a short disclaimer and we were off to the pavilion.
15 PAX attended and no FNG’s were harmed in this experiment (none present).
3 sandbags were used, approximate weights were 60#, 65#, and 87# respectively.
Warm up: (10 min)
⁃Mosey to pavilion:
⁃25 Side straddle Hops in cadence
⁃20 Grass Pickers in Cadence (oops… stopped early on these and restarted to get 20)
⁃15 Shoulder Presses
⁃10 Merkins in cadence
Mosey to track:
DORA: (45 min)
Team 1 takes sandbags around track while team 2 does the following (once a lap is completed then they switch):
⁃Bobby Hurlies
⁃Wide merkins
⁃Flutter kicks
⁃Plank/Downward Dog
7:52 Mosey to Fountain:
⁃Mary – Buckshot, Brutus, Tesla, Slim Shady each called out an exercise while they lapped the fountain.
⁃Mosey to the Yank Statue to finish on time.
⁃YL Golf Tourney May 10
⁃Donations- wipes and tissues
⁃Park cleanup (Clampett will post on Slack)
⁃Amoeba Ruck May 22nd
⁃1st F Challenge (Merkins)
⁃Prayer requests:
⁃Pax looking for work
⁃Pax on IR
⁃Praise from Pockets for the men of F3

Phat Ricky Keever Classic No Name New AO

The numbers were a little light, but that was expected. Folsom is a PAX favorite and when the Rock and Roll Express have the Q it’s gonna draw a crowd. Nonetheless, 4 PAX came out to Cloninger Park this morning and put in a little work. All were seasoned vets and after the pledge and a quick warmup we got after after it.

Here’s what we did…..WERK!



F3 Dad’s AO Cleanup next Saturday at 10am

Convergence 4/17 at Bulldog

PT test 4/24 at Gashouse

New items posted for Service Project, check Slack

April 1st F Challenge


Prayer Request

Pappy and family

SA and family

James Goudelock

PAX traveling

True meaning of Easter


Thanks to Def Leppard for presenting me with the “official” Gashouse Respect items; Respect tshirt and Werthers! Enjoyed the time this morning with 3 true HIM’s.

YHC took us out.

I’m Broke

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