Day: August 26, 2021

Pledge

Warm Up

Suicide Burpees

Zombie Walk Lunge / Squat

Calf Raises

Bear Crawl half round pavilion Burpees

4 corners (Big Boys, American Hammers, Hand Release Merkins, Squats)

Announcements: F3 Dads Folsom Camp Thunderbird, JJ5K, Christmastown

Prayers:  Nation, Afghanistan, F3 Members & Families

F3 Back-blast      Wednesday   7/28/2021               Q- Capt. Stubing

Pledge

Warm Up

Seal Jacks                                                                        20 serial count

Moroccan NC                                                               20 serial count

Merkins                                                                            20 serial count

WO

All work done with coupons –“Rocks”  Partner Work

Overhead Rows/Presses/Knee Ups              100 Serial Count

Curls                                                                                 200 Serial Count

Squats                                                                              300 Serial Count

11s

Hand Release Merkins

LBCs

Prayers: Nation, F3 Members & Families

F3 Back-blast      Friday 7/16/2021            Q-Capt. Stubing   Downtown

Pledge

Warm Up

Seal Jacks                                                                        20 serial count

Moroccan NC                                                                 20 serial count

Merkins                                                                            20 serial count

WO

All work done with coupons –“Rocks”  Partner Work

Overhead Rows/Presses/Knee Ups                          100 Serial Count

Curls                                                                                 200 Serial Count

Squats                                                                              300 Serial Count

11s

Hand Release Merkins

LBCs

Announcements: Gashouse, F3 Dads 7/17

Prayers: Nation, F3 Members & Families, Turtle Man

Site Q fail has I had no one lined up. PP let me know the night before so I stepped up. I am currently operating at 35% of my athletic ability due to inguinal hernia injury and awaiting surgery.  So modified Q today.

We moseyed around Cramerton making some stops for 20 Merkins (Wide arm, normal, and diamond), 20 LBCs, and then Pax choice exercise for a 20 count. I believe we had 8 stops along the tour.

All in all it worked out.

Annoucements: JJ5K on 9/25, Bottoms Up is back at Primal this week, Goat Island Games in Cramerton this weekend, Labor Day workout at 0700 in Mcadenville.

Prayers: Orangeman’s M Traveling and COVID Safety, The people of Afghanistan and our miltary, Tesla’s family member moving to Missouri

Oh my, where to start? Arrived at the PUB at about a quarter after 5 am. As usual, there’s Termite’s truck already parked and he is out running EC. It’s 5:26 and starting to look like a light turnout due to the NANTAN and Sargento off in Oregon representing F3 Gastonia. Defib shows up and said last week on his Q the same thing happened, everyone rolls in at the last minute, in patented Sargento style! Here’s Flintstone, Dr. Seuss, JJ EC’ing from the house, and then Cougar coming in hot.

It’s 5:30. Let’s go!

Pledge first as Defib needs to grab the flag and depart when finished with his run. Disclaimer. Which route to run? What the heck, safe and simple out and back to Martha’s to keep Seuss from getting lost.

It was hot and humid morning, but all arrived safely back at the start. There was a Hushpuppy sighting too. As the Q was the last runner to return, the usual suspects snuck out early.

Announcements: Only new one is JJ5K. Sign up. Post your Backblasts!

Prayer Requests: New ones are Sledge-o-matic surgery tomorrow and Swimmer had a bike wreck with surgery needed.

YHC took us out.

It was good to get out. Surrounded by HIMs allows us to push ourselves greater than by ourselves. I was particularly challenged as I battle with some lower back issues. I am grateful for all that showed up and pushed me, as well as others.

Stretching was carried out, throughout – keep your body intact, stretch often MEN!

THE THANG

15-20

Side straddle hops
Plank, right foot to right hand flap jack
SLO Mo grass pickers
Toy soldiers

4 corners – 10-15-20
Squats
Sit-ups WW1
Monkey Humpers
CDDs

Mosey

Don’t know what card you’ll be dealt…Pokers changed the deck used. One deck was stacked with high cards, the other with low cards with a few high cards…
Spades – shoulder taps
Hearts – merkins
Diamonds – jump squats
Clubs – LBCs

Shady stretching – ballz to the wallz, one foot down for 10 seconds, then flap jack.

Stretching – Abs Mary

Shady Out

Sorry guys I forgot to post this….  we had a great work out at the Yank worked the side street up the hill. Went like this

Ran a warm up mile.

Started at one pole did 11’s adding a pole each time to the top of the hill.

Merkins  and leg flutters I think.

It basically took the whole time to do these rounds . I promise I will do better next time…

Castle Rock and I hit the trail in search of a Waffle House. I bent his ear about my life and we walked 3 miles whilst mixing in a few random exercises. it’s good to be back! Praying for Sledge on his upcoming surgery.