Day: June 26, 2021

Even though my 50th birthday was May 30, today was the day we celebrated at Folsom.

Warm-Up:

Gravel pickers 25

Learning to Fly 25 ( new exercise I learned from F3 Island Coast guys)

Total exercises was 50

The Thang:

Mosey to flag pole stopping at each light pole (8) for

1 burpee, 5 merkins, 10 LBC’s

Pledge

Mosey to horse track to be introduced to the Trump Wall

Triple nickel with a twist:

10 Dips, 10 Rows, climb Trump Wall, 10 Merkins

Rinse and repeat 5 times = 50 of each exercise

Mosey to upper parking lot to do some 4 corners:

First corner: 30 LBC’s     20 Merkins

Second corner: 30 Flutters     20 Hand release Merkins

Third corner: 30 Freddie Mercury’s     20 Shoulder Taps

Fourth corner: 30 V-ups     20 Mike Tyson’s

Mosey to lower parking lot on left side at ballfields for more 4 corners:

First corner: 30 American Hammers     20 Burpees

Second corner: 30 Leg circles to right     20 Arm Air Press

Third corner: 30 Big Boy’s     20 CDD’s

Fourth corner: 30 Leg circles to left     20 Squats

Mosey to other parking lot at the shelters for more 4 corners:

First corner: 30 Mountain Climber’s     20 Diamond Merkins

Second corner: 30 Seated In and Out’s     20 Wide Arm Merkins

Third corner: 30 Count Plank     20 Hand Release Merkins

Fourth corner: 30 Superman’s     20 Merkins

Mosey to the start to finish up

3 rounds of my favorite Cherry Pickers

22 for the Vets

2 more rounds of Cherry Pickers

I then shared from John 17:4 “Do What God Called You To Do”

Announcements: Jacked up 5K tomorrow, Snowbirds

Prayer Request: Big Pappy, Sister Act, Ozark had a few concerning him

Sparky took us out.

It was a honor to lead this group of HIM’s today.

Sarlacc Out!!!

Welcome to the Sandlot. Let us go. Disclaimer, Pledge, Warmup:
SSH x 20IC
IW x 20IC
Crunch Frogs x 20 OYO
Merkins x 20 OYO
Mooooooosey towrads Gastone’s Hill! Not a great Monday morning without some Zombie Walks between the first couple of light poles we come to.
Moooooosey in the same direction. Stop once or twice for some Merkins + Overhead Claps. Repeat again at the bottom of Gastone’s Hill. Aaaaand UP! 40 LBCs OYO.
Mosey back down to the bottom and turn towards Dollar General. Stop there for a round of …… American Hammers?
Mosey to the Food Lion parking lot and grab a seat in the People’s Chair. Overhead presses IC. DONE
Grab your partner for some Dora fun! 100x merkins, 200x Squats, 300x Flutters.
And the ole Weinke disappointed again, finished earlier than expected. Let’s improvise! Head over to the Planet fitness parking lot and do some Big Boys OYO x 40! Follow these with poor understanding and execution on some booyah merkins! Oh well, I can handle the Mike Tyson! Do some at the other corner, then head to the wall near Pelicans. 15 each leg on some Bulgarian Split Squats. And of course some dips IC. Back to Pelicans with a couple minutes of Mary.

Announcements, Prayer Requests, COT.

OUT!

9 plus YHC showed up this morning for a No-Charge tune up at DownTown.  This is how it went…

Standard Ball Joint Warm up:

•  Where Did that lug nut go (gravel pickers)-IC x 13
• Don Quixote ..check that  Abe Vigoda-IC x 10
• What is stuck to the bottom of my boot?(Toy Soldiers)- IC x 11
• Monbacks (MNC) IC x 11
• SSH–IC x20

Extra credit warmup:

• Everybody that was not at the 2nd F lunch owes me 10 burpees!

The Thang:

Ok lets mosey down the block to the wall …wall sit marching IC x 20 and Australian MTN Climbers IC x 15.  Mosey around the corner and Westside sees a coworker in a city bucket truck and he asks if we can do some monkey humpers..so i hand him the reigns and we do some Monkey Humpers his coworker honked his horn in delight or disgust ..not sure which …  continue to mosey down main st..stop at the blinking red light and do some more Monkey Humpers , continue mosey to corner of Main and York for more Monkey Humpers for the North bound traffic…no honks this time oh well.   On the wall at alliance bank , wall sit marching and AMC again.

Frogger across York to parking lot to do route 66  .  Bear crawl 2 parking spaces and do a merkin, repeato till u get to 11.   Comeback the other way. Crab walk and big boys this time.

Back across to the main lot beside the pavilion and grab a Folsom Coupon(Brake rotor) for some Dora.   We had a brake job to do!  First we have to get the car on the lift..so low plank and lets set the lift (French Fries) IC x10. …Stay Down..lifts not set right …redo 10 more IC! First partner runs the length of the parking lot with brake rotor while other does 100 merkins, 100 curls, 150 squats, 200 lbc.  I had more but we ran out of time.  Haze reminded me we had to get the car off the lift so 10 more French Fries IC.   Rifle carry rotor back to the truck, mosey back to flag for pledge and Time!

Announcements:

• Axe Throwing/Laser Tag @ Mall meet at food court 11:30 Saturday 26th (yall wait for me ill be there)
• Jackup Leg 5k @ Crossroads 6:30  bring a $ donation
• F3 Dads/2.0s @ Gashouse 17th
• Shoe donation for Bos 2.0
• OUR service project–chapstick and nail clippers this month
• EZ Rider is looking for a Site Q for downtown (Sorry its not me I have a prior engagement)

Prayer Request:

• All Pax family members
• Turtle Man
• SA
• Pappy
• Uranus
• JK2
• Westside (praise report 2.0 biopsy good!)

YHC took us out in Prayer.

Pleasure to lead today Men!

Ball Joint

Just before we began to werk, Ball joint mentioned he couldn’t find his fraternity shirt to wear this morning.
Made me think of my days back in college and the fun I had with Alpha Sigma Phi. We joked and called ourselves the Tri-F’s.
A little chuckle and we moved on to get werkin.

Warm Up: Grandpa Jacks, Mo Rockin Night clubs, Goofballs.
Mosey to Carr elementary with a quick stop by Toe Picks house to do some Monkey Humpers in his front yard. No we miss you cards from us our friendly reminders are little better if you ask me.
Skool Dayz: 10 Calf raises per step bear crawl down the wheel chair ramp and then 25 squats. x4

Side Note: through out Dallas we would stop at various places to grab some ab and shoulder work. 10shouldertaps 10thrusters 10Vups.
Dora 123 100 merkins, 200 HillBillies, 300 SSH, partner 1 would take a lap well you know the drill.
Mosey with some stops to perform our Shouldertaps, thrusters, and Vups. The pax became accustomed to just start doing these each time we stopped.

PLayground: Dips and Step ups x 25 4xeach

With some time left we did 10 squats mosey to the end of the parking lot 5 merkins back to the middle 10 squats then mosey to the other end of the parking lot 4 merkins back and forth until zero.

We finished with Bear crawl 11s Penguins and LBC’s.

Announcements : Ball joint made history with being the only one to post of the F’n lunch yesterday.
2nd F today at the mall for some Axe throwing,laser shootin, fun. Also you can dodge a few knives while walking back to your car.
BOS and his 2.0 are collecting shoes.

Prayer request:
Turtle man, Pappy and his family, Gumby’s Mom, all those traveling.

The Bed Pan is Full!

PAINOPOLY was introduced to the PAX of Belmont this AM. The game has been a great addition to the weinke rotation and with a hectic, long hour work week this was a no brainer to pull out given I had zero time to create a weinke. We had an FNG join us thanks to ShortSale. Welcome Tin Man! This Respect PAX had double knee replacement back in April I think I heard. Replaced both knees with some bionic titanium!! Sounds expensive but he’s in IT Security so his Ransomware collections over the years helped cover the cost. These are the kind of men we need to keep an eye out for and EH. No, not the rich guys with millions in Bitcoin, but they guys out there on IR, recovering from surgery. Good work Short Sale!

Great fellowship and strong work for the six of us. Remember to practice good form. Thanks to Flintstone for requesting demos on most all of the moves. Quite often I forget that some may not know the proper lifting moves & techniques so thanks for keeping me honest and the Pax safe from injury!!

Aye!

HIPAA