Fitness, Fellowship, Faith

Day: February 12, 2022

Wednesday Morning Lights

9 men got out in the gloom and tried to catch passes defended by the darkness and the long arms of the Nantan.  Bouquets were tossed.  Here’s what I remember.

EH Ruck in Ricky Bobby’s neighborhood left YHC preparing for new guys.  Lo and behold we got one.  Full disclaimer given.

The Thang:

  • 10 x SSH (IC)
  • 10 x Don Q (IC)
  • 10 x Toy Soldiers (IC)
  • 10 x Hillbillies (IC)
  • 10 x Squats (IC)
  • 10 x Mountain Climbers (IC)
  • 10 x Merkins (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x American Hammers (IC)
  • 10 x LBCs (IC)

Mosey 1 lap, then back towards the flag for

  • 20 x Freddie Mercuries (IC)
  • 20 x Flutter Kicks (IC)
  • 20 x Penguins (IC)
  • 20 x Toe Touches (IC)

Basics of F3 today, with a classic Dora

  • 100 x Merkins
  • 200 x Squats
  • 300 x LBCs

Q Fail, as shoe came untied.  Nutria picked up YHC’s arse.

Mosey 1 lap, then back towards the flag for

  • 20 x Freddie Mercuries (IC)
  • 20 x Flutter Kicks (IC)
  • 20 x Penguins (IC)
  • 20 x Toe Touches (IC)

Football time.  Groups of 3.  1 PAX throwing, 1 PAX as receiver, 1 PAX as defender.  Sandlot football, best of 3.  2 completions, defender does an exercise.  1 or 0 completions, QB and receiver do exercises.  Interception?  Defender calls whatever they want.

Exercises:

  • Merkins/Dying Cockroaches
  • Squats/American Hammers

This was fun, but at the same time, the football faded into the darkness a lot.  Especially the blue and black one.  No interceptions, which was too bad.  Really, as we tend to do, most everybody did all the exercises each time, regardless of whether the passes were caught.

3 minutes to kill, let’s play everyone’s favorite game… “Catch the Bouquet”!  Stupid idea to kill time instead of Mary, Q throws the ball backwards over his head, and the PAX that catches it gets to call an exercise, then they get to throw next.  You can guess how it went.  YHC threw the ball 4 times before anyone caught it.  Nobody wants to catch the bouquet, even when it’s not really flowers or has the shackles of marriage attached.

Nantan and 1st F Q came through, and we ended up with:

  • Sargento – Merkins (Really?)
  • Roscoe – 8-count Bodybuilders

Back to the circle with little time left.  Put Urkel on the spot, and he called

  • Dying Cockroaches (IC)

and time was called.

Announcements:

  • 2nd F Lunch – February 16th – JR Cash’s
  • Flat Rock Retreat

Prayer Requests:

  • Watts Up & family
  • Tesla & family
  • Roscoe’s FIL & family
  • Linus’s family
  • Gumby
  • Buckshot traveling

Joe Parker got the name “Bouquet” due to his eagerness to get hitched, influenced I’m sure by the stupid events of the day.

Moleskin:

Happy to have the chance to lead today.  Learned a lot.  Not all new guys are out of shape, as Bouquet showed.  I get caught up on being aware and ready to modify things easier, that I can miss chances to make things harder on the spot.

Lots of chances to learn.  Glad they keep finding me.

Thanks for the opportunity to lead.

Yabba Dabba Doo

Bunker fun

Warm up

FNG present so Disclaimer was given by YHC.   We then proceeded with 5 core principals, kinda Whoopee style with some burpees, SSH, and some flutter kicks.  We then proceeded into…

Stations on timer, except the Tabata timer didn’t work with me. We carried on…

Round 1… 50 seconds of work 10 seconds to move and get ready for the next.

KB Swings

In place lunges

Slam ball

In place lunges

Man makers

Curls

1 min rest and repeat

Round 2

Upright rows

Lunges

Thrusters with medicine ball

Squats

Curls with reverse grip

1 min rest the repeat

Following that we did some Mary with various forms of madness then time was up. Nice to move around the AOs and see some people I don’t get to see much. Good work by all.

Nutria, hipaa, Bubba Sparks, Ralph (FNG), Voodoo, kapernk

Old School Merkinfest

Six total for an Old School slow and methodical beatdown.  As YHC pulled into the lot, Broke was there early as is his habit, and Slaw was returning from a solo 4 mile EC.  Great work!

Here is what took place in the not so Gloom.

Disclaimer

Warm Up:  SSH, Merkins, LBC’s, Squats, lap around the track

We lunge walked across the parking lot and back.  We did the hummingbird.  I think at this point my hammy got tweaked which I felt on the second set of squats.  Modify as needed.

Form Police:

The Pax partner up.  Demonstration on proper form for the following:  Merkins, Squats, WW1’s.  We discussed the various things we see when PAX have poor form.  The “neckie”, the CDD merkin, the worm, etc.

P1 criticizes P2’s form while they perform 20 slow and deliberate merkins.  Flapjack then take a lap

Do the same for Squats and WW1’s with a few more laps.  We then did 15 of each.  We discussed the 5 core principles and F3 credo.  The criticism was nowhere to be found but the compliments were overflowing.  There was some good form this morning.

The next event was the partner merkinfest.  P1 and P2 face each other ready to do merkins.  P1 begins and merkins to failure.  P2 starts and merkins to failure.  This continues until one of the PAX cannot complete 5 consecutive merkins.  Kudos to Gumby and Slaw for their efforts making it look easy!

After a cool down lap we went in the picnic shelter for step ups and dips.  We did 50 step ups IC and then ten very slow dips.  During this portion, Blart declared that he was swole.  The triceps had been activated.

The weinke called for partner carries but a modification was needed.  Cancel that.

Mosey to center of field for Dora.  100 Merkins (what else), 200 Squats, 300 LBC’s.  Due to the pre-exhaust method of all the previous merkins, the merkins in the Dora took more time that usual.  While P1 was doing the exercise, P2 ran to the soccer goal and did two burpees and returned.  Great effort all the way with everyone on their six at the end knocking out the rest of everyone’s LBC’s.  Teamwork

Next we chinooked back to start and discussed what impact F3 had in our lives.  A common theme that everyone agreed upon was that F3 has brought us to have a higher standard of friends.  (I supposed this could be debated as I have heard several PAX declare “I need better friends” when the get out of their car at 0300 hours for some CSAUP that another PAX thought of).  Some other examples:

“Increasing my friend pool 500%”

“Less selfish…it’s not about me”

“Accountability”

We circled up for the last few minutes of Mary with a few exercises before time was out.

At the end of the workout we didn’t rush the COT and gave some time to share what was on our hearts.  The announcement included the men’s retreat next weekend.  There are still spots available.  Lots of CSAUP running events coming up.  Rooster, D2D, Mortimer, SMR, P200, Ville to Ville

Prayer requests included Gumby’s back, Def Leppard, Purple Haze and his M this week,

 

Moleskin:  This was a veteran F3 group and because it was low numbers there was lots of fellowship built into the workout.  YHC was worried the pace of this workout might be a little slow for these veterans, but when you have good form and make each rep count, the payoff will be the soreness we should feel tomorrow.  It wasn’t about who was the fastest today.  It was how much you concentrated on the movement.  Slaw taught us a lesson on lunges.  You should walk “on a tightrope” but rather make your steps go out a little to reduce pressure on your knees.

The gratitude I feel when I am at an F3 workout where men are all pulling in the same direction is palpable.  A friend is someone who wants what is best for you.  In this group, YHC has made many more friends and is a better man for it.

Always a pleasure to lead,

Roscoe

 

 

Dearest Pamela

The PAX have longed for the loving embrace of our dear Pamela for many weeks. Our yearning remained unquenched until YHC guided the 13 other HIM toward their heart’s desire. Oh Pamela, how we missed you. This is what happened…

We ran toward the open arms of Pamela and she welcomed us like a Valentine yearning for her beau. We made wild, passionate love on her asphalt blacktop. Then we finished the rest of the run. The end.

Annoucements: 2nd F lunch at JR Cash’s in Mt Holly next Wednesday, HIMs Retreat to Flat Rock next weekend

Prayer request: Gumby’s back, YHC’s M, Linus’ family, Roscoe’s father in law, PAX on IR

Thanks for the opportunity to lead today men. ALWAYS BE EHing! AYE!!!

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