Month: February 2022 (Page 11 of 12)

Disclaimer

Pledge

Principles of F3

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Moroccan Night Clubs x20IC, Arm circles

Thang:  Jog a lap for a warmup and go to stations. 90seconds of work then take a lap
Stations

1. Slam ball with 10# or 20#
2. Sandbag clean/press or straight press with 75# sandbag
3. Jump rope
4. KB Swings with 24# bell
5. Goblet Squat with 40# bell
6. Star crunch
7. Lunge
8. Ab Wheel
9. Upright row or tricep extension
10. Single arm bent over row

If more folks

1. Shoulder taps or steering wheel
2. Band curls
3. Merkins
4. Flutter kicks
5. Hold Plank

It took a lot longer than I thought and I was going to do a triple nickel square but that didn’t happen.

Prayer/praise:  Watts up, Tooltime, Roundup, Purple Haze, Gumby, Huckleberry

Announcements:  SMR needs two runners and an alternate.  Contact Purple Haze.

Q School TBD

Name-o-Rama

COT > Def Leppard took us out.

“There are three things in the world that deserve no mercy, hypocrisy, fraud, and tyranny.”

~Frederick William Robertson

Normally I likes to sprinkle in trivia questions into the workout with a 5 burpee penalty for wrong answers.  Today was different.

Mosey up to the track behind the old middle school.  I had the pax partner up, but partner up with someone they don’t know very well.  During the workout, I gave them different questions to discuss with their partner and then we went around and each pax shared the answer of their partner.  Some of the questions were:

Who is the most famous person you’ve ever met? (Y’all need to ask Tiger this question!)
What’s your favorite sports team?
What was your favorite vacation?
What is the origin of your F3 name?
Who got you to come to F3 originally and why do you keep coming back?

The questions were designed to get to spark some conversation and get to know our brothers better.  Good discussion and a lot of laughs were had throughout the whole workout.

For the main workout, we did the accumulator.  The way it works is we do exercise #1 for 1 minute, take a lap around the track.  Do exercise #2 for 1 minute, exercise #1 for 1 minute, take a lap around the track.  Do exercise #3 for 1 minute, exercise #2 for 1 minute, exercise #1 for 1 minute, take a lap…you get the idea.  These were the exercises

SSH
Merkins
American Hammers
Mountain Climbers
Burpees (ugh…)
Crunchy Frogs
Overhead Claps

Then we did Dora 1-2-3.  100 flying squirrels, 200 squats, 300 LBCs.  Wait…Omaha!  100 flying squirrels was too many – we did 50.

Mosey back to the flag.

Pledge

Announcements
– EH walk/ruck at Ricky Bobby today
– Rice n Beans on Tuesdays
– Spots still open for the retreat in 2 weeks

Prayer requests
– Tesla and his family
– Tiger’s M and step-sons
– Breaker Breaker’s health

COT

Disclaimer

No FNG’s at beginning of workout.

Reviewed Principles of F3 in order.

Warm up

SSH 15 IC

Imperial Walkers 15 IC

Merkins 10 IC

Squats 20 OYO

5 Burpees

Pledge

Moseyed to the track at Greer Middle School for the following work

25 Burpees

Lap

50 Merkins

Lap

75 Flutter kicks count one leg

Lap

100 Squats

Lap

75 Flutter kicks count one leg

Lap

50 Merkins

Lap

25 Burpees

Lap

On each lap when you finished the PAX went back to finish with the 6.

We moved on to where the picnic tables use to be, it seems Covid removed them, so I modified the work a little.

10 reps of

Step Ups

CDD

Big Boys

Dips

Then we did a set of 15 reps of each exercise.

Mosey back to the start for some Ab work TABATA style.  20 seconds of work with 10 seconds of rest for 4 minutes of the following exercises

Box Cutter

LBC

Reverse Crunch

Flutter Kicks

We started a second round of the following exercises, but we were only able to get through once

Mtn Climbers

Penguins

Big Boys

Spider Man

With 40 seconds left we did SSH until time.  8:00 a.m.

Annoucements:

Gastonia Community 5k is happening this year from the new ball park.

Bandit announced a ruck option leaving from Sandlot on Monday mornings at 5:30 a.m. returning in time for COT. This starts on Monday, February 7th.

Help you site Q’s out by volunteering to Q a workout.  4th Principle of F3- Peer led in a rotating fashion.

Prayer request- Linus’ family, Telsa’s family,  Boudin’s Family, Hippa, Pax dealing with injury

Name o rama

I took us out in Prayer

Named FNG- Welcome Jonathan Ahmed (F3 Tax Break)

Strong showing on a rainy morning at Tequila Sunrise as 7 HIM’s gather under the covered walkway to the school. The rain falls steadily at 0529 as a shadowy figure in a hoodie anxiously jogs across the parking lot; Rebar joins the circle just as the clock strikes 0530. Then another Eagle Parker trots in from other direction; Gator brings the total to 9. We start with the pledge, warm up with SSH and Hillbilly walkers (10xIC), and mosey around the sidewalk near the concrete benches in front of the school for The Thang:

Superman Pull-ups (chest on ground; pull-up motion with hands and feet elevated; 10xIC)
Nolan Ryans (10xIC each side)
Mountain Climbers (10xIC)
10 each OYO: Freddy Mercury, American Hammers, Scissor Kicks
Superman Pull-ups (10xIC), Nolan Ryans (10xIC each side), Mountain Climbers (10xIC)
Heels to Heaven (10 OYO), Low side plank (30 sec each side)
Superman Pull-ups (10xIC), Nolan Ryans (10xIC each side), Mountain Climbers (10xIC)

Now make use of the concrete benches with 10 each OYO:
Step-ups (each leg), Derkins, Dips
Box jumps
Dips, Derkins, Step-ups (each leg)

Count off before next sequence. Still 9.
Superman Pull-ups, Nolan Ryans, Mountain Climbers (10xIC)
PAX call ab exercises: Among other things, C-Pap and Tiger call back to back crunchy frogs.
Superman Pull-ups, Nolan Ryans, Mountain Climbers (10xIC)

Rain isn’t pounding so hard now, so take a lap around the parking lot before getting back to the benches with 15 each OYO:
Step-ups (each leg), Derkins, Dips
Box jumps
Dips, Derkins, Step-ups (each leg)

Superman Pull-ups, Nolan Ryans, Mountain Climbers (10xIC)
PAX call ab exercises: Among other things, Orangeman calls for man-makers but actually does burpees, and Rebar for some reason calls a painfully slow 13-rep cadence of Hello Dollys.
Time runs out before the next set of Superman Pull-ups…

Announcements:
EH ruck this Saturday. Start 10:00 at The Ricky Bobby.  Lunch at Ray Nathans to follow (HC to Sargento if going to lunch).
Flat Rock retreat still has spots.
Grow Ruck opportunities every month March-July and Sept-Nov.

Lots of prayers requests:
Rebar – upcoming MRI and friend’s son with diabetes
Watts Up’s family
Tiger’s M and kids
Tesla
Orangeman’s coworker

Privileged to lead this solid group of HIM’s this morning!

 – Nutria

The drive into Midoriyama today was rainy and cold. The weatherman got it wrong again, it was supposed to be 65 and dry. Instead it was 48 and rainy. YHC wondered which HIM if any would show up today. A pleasant surprise was in store, 3 PAX were waiting beside the turd shack waiting out the rain. YHC wandered over to shoot the breeze until it was time. Gavel rolled in after that right at start time.

Pledge of Allegiance. Then there was a gray truck that showed up. Dang if it wasn’t the IR sitter himself Def Leppard. I guess he has been feeling healthy enough and needed to get out of the house. But isn’t his wrist messed up? Oh well, he’s here, let’s get going. This is what happened…

Mosey

We did a lap on the pump track to test our agility on the way to the dry covered area. Warmup of Don Quixotes, Imperial Walkers and LBCs.

The first Thang – Escalator

10 Lunges each leg

20 Squats

30 V-Ups

40 Step Ups each leg

50 Dying Cockroaches each leg

Mosey over to the top of the sidewalk that leads to the lake.

The Thang Thang – Triple Nickel

At the top do 5×10 (that’s 50) Air Presses, at the bottom do 10 Apollo Ohno’s each leg. This was tiring just like I planned it.
Mosey back to the start just in time.

Thanks for the opportunity to lead today men. A small group was in attendance but they pushed the rock hard. AYE!!!

Annoucements: Neighborhood ruck this Saturday at TRB 10:00am, 2nd F lunch Wednesday the 16th at JR Cash’s, HIM Retreat in Flat Rock 18-20th

Prayer requests: The wrist, Slaw is under the weather, Gumby’s back, see prayer request Slack channel

We had 11 for a 3-man relay and some PAX choice on a moderate Monday at The Sandlot.  Here’s what I remember.

Hit the sidewalks for some 5 AM EC with Dirt and returned to take my sweet time getting ready for the Q.  Turns out everyone else was too, as there were 3 of us there at 5:27 and 11 by 5:30.  Anyways, time to get started…

The Thang

• 10 x Don Quixotes (IC)
• 10 x Hillbilly Walkers (IC)
• 10 x Moroccan Night Clubs (IC)
• 10 x Goofballs (IC)

YHC brought a kettlebell along for the trip, and one PAX at a time would carry the kettlebell to the next place while the others moseyed and planked til the carrier caught up.  A little Frogger across the street to the back of the other bank parking lot for

• 10 x Mike Tysons (IC)
• 10 x Mountain Climbers (IC)
• 10 x Dying Cockroaches (IC)
• Alphabets (A-I) (For those who don’t know it, start from a 6 inches position and use both legs pointed to write capital letters going through the alphabet)

Mosey around to the front of the building for a 3 man relay.  Split into 3 groups:

• 1’s – Flutters
• 2’s – Lunge Walk across the parking lot to the…
• 3’s – Squats
• Mosey back

So there’s always someone moving and 2 doing exercises.  Rotate through the spots as described above.  We went through so everyone did everything twice.

Today’s 10 count of choice was for any of the PAX to talk about what had gone well so far in 2022.  We heard about Bandit’s M’s new job, good health for PAX and their families, returning from Mexico, and improving mental health for family members.

Load up the bell and head across the street to the funeral home.  for some PAX choice.  One PAX calls an exercise and sends a runner out.  The PAX do the called exercise til the runner returns.  The returning runner calls an exercise and sends out the next guy.  Repeat until the Q is all that’s left to run the last leg.  Here’s what was called:

• YHC – LBCs
• Captain Stubing – SSHs
• El Camino – Merkins
• JJ – Crunchy Frogs
• Timeframe – Freddie Mercuries
• Tube – American Hammers
• Hush Puppy – Balls to the Sky
• Stinky Bird – Big Boys
• Dirt – Burpees
• Bandit – Dying Cockroaches
• Cinderella – CDDs

JJ took the bell from here and ran with it back across the street.  The rest of us picked up the Six.  That’s not true.  Lots of Frogger this time back across Union, but we still had 11, so we didn’t lose anyone.  We paused for another round of…

• Alphabets (J-R)

And then another 3 man relay.  This time…

• 1s – Reverse Crunches
• 2s – Lunge Walk
• 3s – Shoulder Taps
• Mosey Back

Everyone go through every station twice.  Mosey back to the flag so we can circle Snoballs a couple times.  Travel around the building any way you want, except running.  Some bear crawled, some lunge walked, some nurred.  Was a strange sight to say the least.  Once reaching the other side…

• 10 x Dips (IC)
• 10 x Heels to Heaven (IC)

Travel back around the same way we came, however you choose

• 15 x Rocky Balboas (IC)
• 10 x Merkins (IC)

Last round of

• Alphabets (S-Z)

Mosey back around for

• 10 x Dips (IC)

And time.

Announcements:

• The Sandlot will be adding a walk/ruck option for anyone looking for a low impact Monday starting 2/7.  Walkers/Ruckers will do their own thing and be back to join the boot campers for COT.
• Flat Rock Retreat – 2/18

Prayer Requests:

• Watts Up & Family
• Linus’s Family

Moleskin:

Just keep showing up.  Good things will happen.

Thanks for letting me lead this morning.

Yabba Dabba Doo

It’s once again the first workout of the month here at Folsom this morning. You know what that means. It’s time for the monthly Folsom Kotter Comeback. It’s looking like a pretty decent showing right up until @ 0658. Then the flood gates opened. My man Ball Joint basically called out the entire F3 Gastonia region by name last night and he now appears he’s bout to pull an AT – Montross – Huckleberry – Sparky on us. (To be fair Sparky showed for 2/3 of the workout) It’s now a few seconds before the disclaimer and here comes Balljoint sliding in sideways in that big ass F350 (you may want to up grade those brakes and install one of your drag racing parachutes on the back of that thang there buddy) jumps out plants the flag and we’re at it. Looks like the total count is 19 including YHC I can tell now it’s gonna be an interesting one.

I had a pretty good blood pumping non-running warmup going on with SSH, Flutters, Gravel Pickers, Seal Jacks, etc…all IC paired super set style with with de-escalating rep count Burpees. I thought it was a pretty cool warmup but comments were made that maybe attend the next Q school well that was a kick in the junk right there so I kindly responded that I would go to Q school if teaching full properly performed reps was going apart of the curriculum.

Anyway we head over to soccer field grab some blocks and let’s go. Starting at the hill we did what I’d call Lucky 7’s. I pulled the handle on the ol’ slot machine at Will’s store and struck gold so I figured I’d share the wealth. 7x7x7 for you guessed it 7 rounds.

• 7 squat hold curls
• 7 thrusters
• 7 murder bunnies

We’re now on other side of the field and still a lot of moaning, groaning, and whining. Alright then challenge accepted. Let’s work the upper body core and legs some more with Mericans, LBC’s, & Calf Raises for a few rounds. Someone points out the Train whistle blowing and I said we’ll catch it at the end. Alright men warmup is finally over let’s see what you got left. Time for some BOMBS with the Blocks and Bear Crawls – Walking Lunges or whatever you can do for 15 yards and back. No rep count AMRAP until partner returns. My partner (Sparky) has a different version of BOMBS in mind and off he goes you vs you there buddy. In the meantime SA bails on Mayor and I know I said I didn’t need to tag in and out of a workout like the ol Canoe himself did last week Downtown but my hand was forced as my teammate went MIA and SA bailed on Mayor when the work got real so here I am tagging in to finish this thing out.

Heading back to the flag for the Pledge and COT when about that time Sparky shows back up. Now what do my ears hear but another Train. SA also catches it and reminds me we left out the 5 Burpees from the previous one so some of us finished out with 10 total for 2 trains and we’re done.

Prayers

• Goudelock Family
• Big Pappy and Family
• Westside’s Grandmother
• My Mother
• Gumby
• Def Leppard
• Roundup and Family
• Huggins Family
• Stogie’s Family
• Many more Spoken & Unspoken

Announcements

• Lots of Relays and Run coming up
• Q School date TBA

I know that this may have been little more aggressive than the usual Kotter Comeback – Pain Lab style workout and buddy believe me I heard about it. I do believe it was fitting though.  See all I promised was no running and we didn’t. If you were planning on a light weight or JV workout let this put you on notice nothing in life comes easy or without putting in a little unexpected hard work. Also this was nowhere near Folsom’s finest or hardest day of work.

Remember life doesn’t care if you wanted to take it easy today. Don’t let this be an excuse not to come back and get in some good work again on another day. If the work was too much, too fast paced, or just didn’t feel right. Remember you have the options to analyze, adapt, and modify it to your needs and finish strong. Life is hard we must prepare and train harder. Training is @ 5% of what we do. To put that in perspective if we’re not willing to put in that little bit of effort to make our body, mind, and spirt stronger then what are you not going to be willing to do when life itself gets hard. What will you do when your M says we’re done I’m through I’m out? What are you going to do when the Dr. say you or a loved one has cancer? What will you do if you’re let go from your job or your business fails? Will you choose to fight on and on and on until you can’t anymore? Or will you quit because it is easier to give up than it is to stay in the fight. Not me I choose to fight. The fight is different different everyday aka modified everyday to meet the needs of the day. Come on men let’s keep fighting every single minute of every day.

Thanks for the Push. Thanks for all the Tough Brotherly Love. Thanks for Showing to Grow and to Know. Love all of y’all.

I’m out.

Seems like most everyone was out getting a bit extra credit on this gloomy, dreary, wet Thursday morning.
Pledge.
Everyone was jumping with joy about getting on Pamela’s case.
Except for the major Q fail that I meant Perry instead.
All were crestfallen about getting stuck with a platypus, until YHC mentioned Katy Perry. Smiles from ear to ear ensued. She comes with free steak too.
All returned safe within the 45 minute time frame and the rain held off.
COT, namorama, announcements and prayer.
See previous backblasts and prayer chain for details.
You missed a good run.

Me and Bandit roll in within minutes of each other and wait a few minutes, but where is our Q?
5:31 rolls around and were looking at each other aimlessly. Ok, I got this!
Let’s mosey to the park. From there we ruck and stop here and there for random exercises that we make up along the way. What we really enjoyed was sharing our experiences in Europe and learning that both our dads were in the military. We both had been to France, but in different areas. Between Paris, Nice and Aix-en-Provece, we had a lot to talk about. It was a good ruck, but we had great mumblechatter.
Prayers for friends, relatives and the homeless.