Month: April 2022 (Page 2 of 10)

It’s Thursday and I got the Q at Folsom this morning and I’m jumping speed bumps and sliding in hot as usual. My alarm is sounding about the time I’m halfway down road to the lower parking lot. I look up from my cloud of dust to see these men already hitting up a warmup. I jumped out and ran in to hear some trash talk about we start at 0530.  I say it’s still 0530 Mayor says something about his GPS powered sun dial as we finish up the warmup.

I tell PAX to grab a block from the back of my truck and we’re going to partner up and line up at the shovel flag near the top of the parking lot to run some DORAcides. I run back to the truck myself to grab some cones to mark my stopping points for the sprints and burpees all the time still getting crap about how we start the workout at 0530 and how setup should have been performed before hand. So I give them the rundown and tell ‘em let’s get to work.

Doracides

• 100 Overhead Presses
• 200 Curls
• 300 Overhead Extensions

1 man works

1 man runs suicides and burpees at the 3 cones

Now that all worked up warmed up and the mumblechatter has slowed down a bit let’s build a strong foundation with these blocks just like a home builder would.

10 Incline Merkins on the block Rifle Cary to first cone. Rinse and repeat for a total of 5 rounds.

Grab your partner once again for some AMRAP sets and sprints.

1 man works

1 man runs

2 working sets and 2 running sets each round

Round 1

Wide arm Negative Merkins on the blocks. Place each hand on a separate block perform merkins chest dropping below the hands and in between the blocks. This causes lots of stress and stretching on the ol’ chest and triceps. It sucks.

Round 2

Block Squats on 2 blocks this way you cant cheat the rep. stack your block on your partners. (the short sides of course) This will make you squat down into a perfect parallel squat

Round 3

Big Boys plain and simple Big Boys no block assistance needed for these

Time for some more carries this time we start with 5 Blockies and 10 Block High Pulls then Rifle Cary to each cone Rinse Repeat for a total of 5 rounds back to the Shovel Flag.

Finisher Just for Grins and Giggles I have Sarlacc call out a round of his infamous Cherry Pickers. As soon as he finished  I called 10 Block swings. This was repeated for 2 more rounds.

TIME.

Pledge, Prayers, Announcements

We ended with a circle of trust on our 6 on the blocks I pulled a word from my leadership devotional.

John 13:14 ESV If I then, your LORD and Teacher, have washed your feet, you also ought to wash one another’s feet.               As MEN WE are all called to LEAD! Not just leaders though we must be servant leaders we humble ourselves and show our loved ones, guys at work, friends at church etc… that we are willing to practice what we preach. This is one of the foundations of a true leader.

We used Blocks, our The Body, and The Word to build our foundation today. If there is a way to build and forge a strong and lasting foundation I don’t know it.

If I said these men were pushing the rock (block) this morning it would be a complete total understatement. Ya’ll picked up my slack this morning and I’m truly  thankful.

11 was the count at Folsom this morning!

Warm Up:  The usual

The Thang:

Mosey to bottom of parking lot.  Exercise called here:

Rack and Stack!

Start by running to set point for an exercise, then back to start and repeat that exercise.  Then go back to top for next exercise, then back to bottom to stack all exercises.  We ran from bottom of lot to driveway entrance of COT parking lot

10 Burpees at top, 10 Burpees at bottom

20 Lunges top, 10 Burpees, 20 Lunges at bottom

30 Merkins at top, 10 Burpees, 20 Lunges, 30 Merkins at bottom

40 Big Boys at top, 10 Burpees, 20 Lunges, 30 Merkins, 40 BB at bottom

50 Squats at top, 10 Burpees, 20 Lunges, 30 Merkins, 40 BB, 50 Squats at bottom.

Go back to bottom of parking lot for some Route 66 w/ Bear Crawl.

First line do 1 Mike Tyson.  Bear Crawl 2 spaces, then 2 Mike Tyson’s.  Bear Crawl 2 spaces then do 3 Mike Tyson’s.  Continue this until you finish with 11 Mike Tyson’s at last line .  That sucked bad!

Finished the workout with a round of Mary. Time!

Announcements

Prayer Request

Nameorama

SA

14 men Downtown for a lil April Fools beat down!

Warm Up

The Thang:

Mosey towards Franklin stopping at the corner of South St and Franklin. Gonna use a block of downtown for the first exercise routine.
4 Corner Escalator BLIMPS!
Start of with an exercise at each of the 4 corners.  Then move to the next exercise at each corner and so on. Went like this:

B – 10 Burpees at each corner

L – 15 LBCs at each corner

I – 20 Iron Mikes(jump lunge) at each corner

M – 25 Merkins at each corner

P – 30 Plano Jacks at each corner

S – 35 Seal Jacks at each corner

Time running low, we moseyed back towards flag. Stopping at 3 light poles along the way for 5 Mike Tyson’s, 10 Big Boys, 15 Squats at each pole.   Mosey back to flag and finish out the workout with 10 Burpees!

Announcements

Prayer Request

Nameorama

Appreciate the chance to lead today!

SA

Some Rucked and some Ran.

This workout was planned around the Q  with no upper body work as Your’s Truly decided to trip, fall, and beat myself up at the Pub The week before.  Thanks for your patience and hangin with me!

Warm Up

Gravel Pickers

Seal Jacks

MNCs

LBCs

W/O

Route 66 to HH Ballpark w/ Squats

Suicides parking lot of HH BP

20 WWI OYO

Running around BR stopping middle and corners with PAX chosen ab work.

RUN BACK TO START

Prayers F3 Family Members and Friends

Picking up a last minute Q, I wanted to stay close to the start for I have a relay coming up and I wanted to keep it simple!! Finding a few PAX pulling in after me for some EC, we jumped out on the roads for a little fellowship run. I had to stop for an RR break and the guys met back at go time. Bouquet brought a FNG brother-n-law along for the day. They jogged in and our FNG brought a weighted pack with him and Bouquet said that I’d better bring the heat! With all things said and disclaimers given, let’s begin!! 

Warmup

IC x 10 

Goofball

SSH 

Squat

LBC 

Nolan Ryan 

Let’s  explain the work for the day.

This will be the Triple Nickel of all Triple Nickels.  Mosey down to the stop sign for our first station.  

Triple Nickel is 

Merkins

Squats 

LBC 

Mosey up to the police department’s parking lot for the next set.  

Triple Nickel is 

Dips 

Lunges or walking Lunges ( count one leg ) or IC 

Dying Cockroaches IC 

Mosey to the stop sign at Center St and 9th.  Our last station. 

Triple Nickel is. 

Diamond Merkins

Hillbillies  IC 

Flutter Kicks IC

Complete 5 rounds of all 3 sets. We only got 3 rounds in before we  ran back to the start for 3 minutes of  Marry. 

Announcements.

Smarter than a 5th grader next Tuesday.

Beautiful morning at Folsom for a good old fashion butt kicking.

Warm up:

Gravel pickers IC x 10

Moroccan Night clubs while I explain what we are doing next.

The Thang:

1 burpee, 5 merkins, 10 shoulder taps at every light pole and split in road for a total of 10 to entrance to park.

circle up for 3 rounds of cherry pickers

Pledge

Divide into 2 groups and Indian Run with one burpee in back to bottom of large parking lot.

YHC had set up 12 cones with below exercises. Group 1 starts at cone 1 and Group 2 starts at cone 12 working clockwise and counter clockwise respectfully.

Once complete first exercise, run a lap around outside of all cones back to current cone and lunge walk to next cone and repeat until all 12 cones are finished.

After helping the 6 finish all 12 cones, we moseyed back to flag for a round of Iron Hulk.

COT

YHC shared the following from Proverbs 24:3,

Communicating with your Family

The storms of life will test whether or not you’ve done a good job with your family. And an important key to succeeding at home is communication. So ask yourself these four questions: (1) How well do I communicate with the people I love? You may unwittingly have adopted a style that doesn’t work well for you. For example, do you retaliate? That has a degrading effect. Do you dominate? That has an intimidating effect. Do you isolate? That has a frustrating effect. Or do you co-operate? That has an encouraging effect. If you’re in the habit of using any communication style other than a cooperative one, you must work to change it if you want to build a good relationship with your family. (2) Have I identified my communication killers? The Internet, cell phones, texting, and TV are among the chief culprits. Would it surprise you to know the average couple spends less than an hour a week in meaningful conversation, and approximately five hours a day watching TV? (3) Do I encourage everyone to speak their mind? And when they do speak freely do you criticize, pout, or retaliate? Differences of opinion can be healthy. The Bible says, “Iron sharpens iron” (Proverbs 27:17). Handled respectfully, different opinions can make things better for everyone. (4) Do I think creatively? Do you spend time together as a family? Do you call your mate during the day and try to meet sometimes for lunch? Do you drive your kids to school or sports practice so you can talk to them? Communication can happen anywhere, but it only happens when you make it a priority.

Prayer Reqeust:

Big Pappy and Family

Broke

Def Leppard

Turtleman

Huck

Stripers borther

I almost missed by Q. Fortunately SA texted me to ask if I had the Q at the Storm and reminded me. It was quickly followed by a Mr. Bean gif yawning and a comment saying it would probably not be worth his time. In my head, I thought…..sorry, can’t put that on the inter webs….I just might run for office one day and I’ve already got enough skeletons in my closet. No need to add any more. I politely replied that I would bring my angry eyes and would look for him in the morning. Since I go to be early by most people’s standards (except Stroganoff-BTW, anybody seen him lately???? if not, how about reaching out to him to check on him), I had about 30 minutes to come up with something so…..I texted Boudin to see if he could bring his sandbag then went to the garage and got a bunch of stuff and threw it in the back of my truck and got to work.  During the night I had a bit of an upset stomach due to an early Taco Tuesday meal (thanks Caroline), so I ran to the garage and pooped in a bucket, put a lid on the bucket really tight, then threw it in the back of the truck thinking SA will love this…..

It’s 0530, let’s get started. WU with SSH, Merkins, then some burpees while we looked at the things I  had brought: 40 # sandbag, 60# sandbag (thanks Boudin), two 20#-ish pieces of granite wrapped in pool noodle or towel, 5# medicine ball, and a 5 gallon bucket with approximately 20-30# of processed Taco Tuesday. During the WU we listed the 5 core principles.

Then came the marching orders: Today would be Triple Nickel ALL. DAY. LONG. After a quick Q fail on the actual performing of said “Triple Nickel” we actually did the “Triple Nickel” correctly. On 1 end we did 5 burpees then picked up 1 of the above objects and moseyed to the other side of parking lot. At that point we did 5 BigBoys for a total of 5 times. We finished this with some $itching and complaining, mainly from Seuss and SA…..you know how Seuss complains so much. The only good thing about it was that SA kept his whiny mouth shut and listened while Seuss was complaining.  Next we moseyed to the wall for some REAL FUN along with the toys. I let SA pick the first exercise. He wanted to do Grass Pickers.  I told him hell no, we are doing some real f’ing exercises and quit his be-atching about everything and grab some wall. It’s time to do some dern Hip Slappers. The other exercise was going to be LBCs but Dirt suggested Flying Squirrels-even better so that is what we did.  We moseyed across the parking lot with the toys between exercises because that is how the old Triple Nickel works. Again, 5 sets thus the term triple NICKEL. Even you Folsom boys can follow that math, right?

We stayed in the same spot for another round of Triple Nickel, this time Step Ups and Merkins. After a couple bat flippers did their 5 sets (I think), we convinced them they had only done 4 so they did another set with us. We were almost out of time so we started another round of Triple Nickel without the running so Shortsale pointed out it was really just Double Nickel, but Triple Nickel sounds a lot cooler so we did a version of triple nickel where we just didn’t move anywhere. We did 8 count body builders and baby makers (no music or comments on needing a plumber, sorry) for a few sets then moseyed back to start for a few quick rounds of Mary.

Overall it was a great morning for me. Again, the only down side was the 2 complainers that will go un-named (Seuss and SA).

Fortunately for me SA chose to poke me the night before which saved me. That is sort of the thing about F3 though. We all seem to help each other out, sometimes even when we don’t realize it. During the workout, we talked briefly about how being in F3 keeps you on track. Not posting for a workout or hanging around these guys allows the bad habits to start, the wandering mind to go places it shouldn’t, and the guardrails to fade away. I know we say this a lot, but F3 really makes us better. More importantly sometimes, it keeps you from getting worse. It raises our standards so that we don’t end up being a Jackwagon and doing something stupid that ruins our day or even worse. Bottom line is, we all need this in our lives. And not just for a few months or years, but every month as much as possible. Life is hard. It’s much harder when you are stupid. F3 makes you smarter at life. Don’t forget that.

thanks for the text SA. You made me look a little less dumb….at least for 1 day.

Whoopee

12 men gathered to put in work on this beautiful Tuesday morning at Folsom.

10 Gravel pickers in cadence

20 Moroccan night clubs

20 side straddle hops

5 Burpees

Mosey to shelter

Grab a picnic table repeat 3 sets

20 step ups each leg

20 incline merkins

20 squats to the seat

20 Flutters count right leg only

Route 66 in bottom parking lot towards the top.  Doing Merkins, once we hit the 11th line we’ll turn around and do Route 66 again with LBC’s but we’re crab walking between spaces

Bearmuda Triangle

Three cones at equal distances, one burpee at first cone, bear crawl to second and do two burpees, make two laps around the three cones increasing burpee count by one at each cone.

Indian run to the AG center flag pole

Pledge

Head back to starting point, each light pole on the way back do 5 hillbillies and 5 Mike Tysons

Announcements

SMR this weekend

Csap possibly next month

Prayer Requests

Huck

Beetle Bailey

Stripers brother

Pappy

Tesla

Broke

Oompa

Def Leopard

The Goudelocks

Wichitas family

Pulling in to Old School @ 0655 and no one, nothing, nada dang soul. If this sounds familiar it is. You know if you scared say so we can stay on this side of the tracks.I’ll protect you if we happen to go down to the D-Blok I grew up there it’s not as bad as everyone thinks. Any ways I’m checking my notifications and see a problem has occurred most of my Old School Originals have the Q somewhere else and The Q is posting somewhere else as well. No problem I’ve been here before. No warmup needed as I’m already fuming and my blood is pumping so I mosey on down to Carr School for some ladder work on the ol playground and jungle gym.

Work was as follows

1-Pull-up, 2-Merkins, 3-Squats

2-Pull-ups, 4-Merkins, 6-Squats

3-Pull-ups, 6-Merkins, 9-Squats

4-Pull-ups, 8-Merkins, 12-Squats

5-Pull-ups, 10-Merkins, 15-Squats

@400 meter run from playground down around the track at the ball fields

10 calf raises on each step leading out of ball fields 13 steps total

Rinse Repeat for a total of 4 Rounds

Mosey back to park

1 man COT headed out to refuel the machine.

I’m hoping that this doesn’t keep becoming a regular occurrence here at Old School. A lot of you guys have never come out to this AO or any others besides where you joined F3 as far as that goes. There are a lot of you guys that I’ve met by traveling to other AO’s outside of my local community but I’ve never seen you on our side of the county unless it was at a convergence. There are other sites besides the ones you’re attending or you’re comfortable visiting. Get out meet new friends see new faces and places and create new bonds.