Month: April 2022 (Page 10 of 10)

YHC showed up to the PAX getting in some EC.  Clock hit 5:30 am, time to get started.

Disclaimer

Pledge

Warmup

20 SSH IC

15 Imperial Walker IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

Moseyed to the concession stands by baseball field for an escalator

10 Merkins mosey to gate 10 Merkins, 20 Bigboys, mosey back to concession stand 10 Merkins, 20 Bigboys, 30 Monkey Humpers mosey back to the gate 10 Merkins, 20 Bigboys, 30 Monkey Humpers, 40 Mountain Climbers count right leg.

Amtrak went by so 5 Burpees for the train.  Mosey around upper parking lot to the back wall for some work.

3 rounds

10 Dirty Hookups

20 Hip Slappers

30 Shoulder Taps

Mosey to gate and back.  Wall sit until 6 was in.

Moseyed to the back parking lot where the buses where being warmed up to go pick up the children.

Route 66

Squats with bear crawl every 2 spaces then had to come back where I left my phone

Route 66 back

Merkins and lunges every 2 spaces.

Sargento started reminder of time at this point, so we moseyed back toward the start and stopped at the round about.

Here we did

30 Mountain Climbers

20 Reverse Lunges

10 Merkins

Moseyed up the school entrance

Here we did

30 Freddie Mercurys

20 Plank Jacks

10 Merkins

Moseyed back to the start for some core work

25 of the following exercises

LBC

Flutters

Heals to Heaven

Peguins

Scissors

Time 6:15 am

Annoucements

Prayer Request

Nameorama

I took us out in prayer.

Thank you for the opportunity to lead. SYITG

Today was the kotter Q for the month at Folsom great idea Balljoint. Only one problem 5:30 no kotters 🤷‍♂️. Oh well maybe next time. But here’s what we did I planned minimal running for kotters but it was still a good one.

warm up: ssh,gravel pickers,squats,mountain climbers,merkins all x10 IC

11’s booyah merkins and big boys while listening to the greatest soundtrack ever Rocky IV

Blocks with tabata 30 seconds work 30 seconds SSH 3 sets each exercise curls,OH press, tricep extension, squats,KB swings,one arm rows.

mosey to bottom shelter 5 pull ups, 40 step ups,20 dips repeat 3 times

mosey to flag for Mary abs Time!

pledged it up took prayer requests,shared a word with the men from 1 thessallonians about persecution is to be expected. Made announcements then I prayed us out.

It was a pleasure to lead again F3 is an awesome thing for men to take part in the kotter Q’s is a great idea to help some get back into it. I look forward to the next time I get to break a sweat in the gloom with my brothers at Folsom Westside out

7 HIM  ran a little at the Coconut Horse.  It was a nice cool morning, 2 rucked early for some EC.

lot of chatter about the game, upcoming races, training.

7 of us stayed to discuss Shield Lock, the importance of team integrity and what motivates us to prepare and periodically meet.

COT

Prayer requests

Name-o-rama, video went too long due to a technological dispute.  Once I figure out how to reduce the file size enough I’ll post it too.

Thank you for sharing in the discussion fellas, I appreciate the opportunity to learn from each of you!

• Maybelline

Running and rucking.  Some late, some early.  Some ran long, some ran short.

Takeaways:  When you see purple haze running in his all yellow and a headlight, he looks like a minion.  Pockets put some miles in at a quick speed and blamed the refs for the Duke L (haha – he knows what I mean).  Seuss is a paid professional athlete as he’s sponsored to run.  In my haste to use the bathroom after COT, I tried to give Broke $42 dollars to cover my cup.

Announcements:  Community Foundation Run (SFN) 4/9/22, Freight and only Freights Cleanup after workout 4/16/22, Family night at Honey Hunters 4/24, SMR, Jump off Rock half.

Prayers:  Broke, Purple Haze, Huckleberry, Big Pappy, Turtleman

Praise: Pockets (pay), Sparky (son finding Christ)

Pledge, Nameorama, COT (Seuss took us out)

We discussed the four (4) agreements and some lively discussion and 2nd F took place.  I love Sundays!!!!

10 at Mt Hollywood

Warm Up:

Usual nonsense

The Thang:

Mosey towards Baptist Hill.  Triple Nickel called here with Hand Release Merkins at bottom, run to top for 5 Bobby Hurley, them back down. Do this for 5 rounds.

Mosey to the back of the Trust bank.

3 Rounds

Burpees x 5

Hip Slappers x 10

Mike Tyson’s x 15

Imperial Walker Squats x 20

Peter Parker’s x 15

Run a lap around bank after each round.

Mosey to street headed towards Ida Rankin. Route 66 called using the light poles on the way back to flag.  1 Merkin at first pole.  2 at the second.  Continue until you finish with 11 Merkins at last pole.  Mosey to flag, time!!

Announcement

Prayer Request

Nameorama

Appreciate the chance to lead.

SA

YHC passed the site Q onto Radar the previous week, but failed to have any future Qs lined up, so, feeling a bit guilty about that, Radar’s first Q was all set.

We started off with a little warm-up with 5 rounds of 5 SSHs and a burpee. A bit of stretching using the patented right over left technique and the Pax was ready to go… wait!! Who’s that moseying in from the parking lot, obviously late? No, not Tesla, it was CPAP. Imperial walkers to kill time, and we took off, slowly, since YHC can’t see the holes in the parking lot.

In a nod to the previous week’s Route 66, Route 666 was called. Same 11 utility poles (mostly), same merkins (of course), but now throw in the Jack Webb air presses (1 merkin to 4 air presses). Finishing at the American Legion, time for the pledge.

Mosey down the hill for some 11s with LBCs and monkey humpers, and there is not enough time to head to the old middle school for some Dora, so Davis park we went for the standard dip/derkin/step up routine at the benches. Three rounds with 5 burpees for the train and some squats for good measure and time to head back to the flag.

Five minuets of pax called Mary with 15 seconds of burpees and it was time.

Announcements: tomorrow is the convergence at The Yank, all other AOs will be closed. Reach out to someone today and bring them to The Yank. Also, BOS is again collecting worn, but in good condition, shoes for the men’s shelter and Soles for Kids. Bring them Saturday, or schedule a pickup with BOS. Also Saturday at 9am is Keep Belmont Beautiful. Check in Slack for the upcoming Baseball outing and Checkers (Metro Pax). Next Saturday is the Community Foundation Run, remember F3 Foundation, and the following Saturday is the F3 Adopt a Highway gig at Gashouse. Whew, that’s a lot going on!

Please remember in your prayers the kids heading to the prom, Tesla and his family, Max Foster (Tesla friend), Huckleberry, Big Pappy’s son, and Turtle Man.

It was an honor to lead -Orangeman

3 HIM gathered to run together this morning. Two were already out doing some EC. Seems everybody wanted to sleep in today. This is what happened…

We left the Pub heading north on Gaston Day School Road in search of some miles. All three of us said we felt worn down. There was a hill in front of us, we conquered it. We took a left, a right, and another left where Buckeye admired the pretty black-light motif at the substation as we ran by. We turned right at the bank, kept going down the hill and turned right onto Gaston Day School Road or whatever it’s called right there.

WIND hit us upside the head! It was like we were running in place. We kept going. More WIND! See Bob Seger song “Running Against the Wind.” The song sucks but does capture our experience. Up the hill, down, back up, down and left into the Pub. We made it, barely.

Announcements: Convergence Saturday, Community Foundation run April 9, Adopt A Highway cleanup April 16 from Gashouse, 2nd F lunch THURSDAY April 21, Honey Hunters April 24

Prayer requests: Turtleman, Broke’s leg, Huckleberry, Tiger’s family, SA’s daughter, Teachers, Living Hope church plant (YHC’s church)

Thank you men for the opportunity to lead.

Always Be EHing!!!