Fitness, Fellowship, Faith
Grabbed the Q at the last minute. Some ran, rucked and walked. Trash was talked and shots about trucks, shoes, food and houses were taken.
We discussed Psalm 49: 6-11. Dont overvalue your earthly treasures and do heavenly things for earthly reasons.
We sang happy birthday to Sarlacc, which apparently he didn’t think sounded on key or in harmony.
Prayers, Pledge and COT
Twenty Nine PAX and one FNG showed at the annual Memorial Day Murph at the Sandlot/Martha’s House on a steamy May morning.
Shovel flags were standing guard to greet the PAX upon arrival.
The Nantan (who had his Murph debut this morning) introduced YHC for a brief introduction to who and why we are honoring and the difference between Memorial Day and Veteran’s Day.
Michael P. Murphy’s Medal of Honor citation: For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005.
While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Kunar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
We did nameorama first in case PAX needed to head out. We went over our five core principals with our FNG and gave a one minute countdown.
We started at the flags and ran around the park for the first mile and then entered the playground. Lots of PAX had staged various items in advance. Gloves, a speaker, and lots of bands out for pullup assists. #preparedness
Some bat flippers were done before most had started the second mile. It was great seeing a new face and a few others who haven’t been out in a while. We all got better together. YHC closed us in prayer.
Announcements: F3 Dads coming up on June 18th at Folsom at 0700. The PT test will be rescheduled so as not to conflict. Stay tuned.
Prayer requests. Turtleman, Huckleberry, Travelling PAX, graduating students, teachers, Sarlacc’s Daughter and Wirenut’s family.
Our FNG was named after the workout. He is a musician and moved to our region recently from Miami. When he stated he is a fourth degree blackbelt we decided to let him name himself. (Just kidding) Welcome Freedom Rock!
YHC hope’s everyone has a safe and happy holiday and enjoys our freedoms while we honor those that paid the price for us.
Greater love has no one than this: to lay down one’s life for one’s friends. John 15:13
Roscoe
We had 8, maybe 9 PAX at Old School on a warm but glorious morning. YHC noticed Dirt, Seuss, and Slaw getting some EC early. Slaw did four miles and set a PR pace. Rumor has it his new watch inspired him to try to catch Seuss. When they returned, merlot was threatened but not splashed. Dirt said he came north to come to my Q! #honored
Here is what went down at the workout.
Disclaimer: No insurance, not a professional, You versus you, etc.
Slaughter Starter
Mosey to Carr Elementary…..wait…the online recon was incorrect so we moseyed around to the back for some stair work.
30 Step Ups 30 Squats 30 Lunges 3 rounds
20 Derkins on the bleachers 15 Dips 15 Plank Jacks 3 rounds
Two minute elbow plank (we shared gratitude during the hold)
one minute Al Gore
At this point Dr. Seuss was alleged to have been sweating. We should have stopped the workout. #Missionaccomplished
Mosey to ballfield Get on the line for Partner carries
A parallel run from first base to second base and just like in middle school, the chance of actually getting to second base is nil.
1st Round…..Fireman’s Carry YHC was fortunate to have been partnered with Dr. Seuss. Respect for whoever carried Double Stack.
Pause because YHC almost passed out. Had to go over the 5 core principles and mission during recovery.
2nd Round…Piggyback style
3rd Round….”Across the Altar” style… I don’t think anyone else attempted it.
Then…First base to second base 5 Superman’s run and then 5 single leg burpees.
YHC demonstrated the Superman’s and then began and single leg burpee. The Superman’s work the low back and the single leg burpee’s “activate” the low back, or at least they did in my one rep demo. A modification was made to do regular burpees. Wirenut led the way on this one.
Mosey back to start for some gut work IC. Blart appeared and got credit during COT. Broke declared he had gravel in his pocket.
We had the 80’s metal going the entire workout and the mumblechatter and joke telling was strong. The banter that goes on north of I-85 is always a highlight.
After the workout, most of the PAX from Old School joined the Folsom group at Time Out for some chow. We were entertained by Wichita giving grief to some PAX for eating some less than ideal nutrition. He stated a couple things that I remember:
A. He will come to your house to deliver insulin shots due to your future diabetes
B. He will push your kids on the swing after you are buried (or something similar)
It was then someone said something about the Devil’s leaf (tobacco). It was then the backblast was named.
The inspiration for the title reminds me of what I heard on a podcast the other day. The author First Blood, (which was published in 1972 and is still in print to this day) knew he wanted his hero to be only one name. His wife was talking to him one day about buying a bushel of apples for a quarter. What kind of apples? RAMBO apples. It was only later that Rambo was given a first name of John. The reason for this is that as a veteran, “When Johnny comes marching home” was symbolic of veterans returning from war. If you are reading this it is time to watch First Blood again. What a great film!
This Memorial Day weekend we remember all the veterans who paid the ultimate sacrifice for our freedoms. We will not forget.
In any event, in what seems to be a custom when you head north, some class act took care of my check. (The silver fox perhaps?)
Always enjoy the fellowship at are AO’s. YHC even EH’d my new friend at the AT&T Store who is a Dallas guy and will hopefully post soon. Sister Act was there to witness it as well!
Announcements; The Murph at the Sandlot at 0700 tomorrow.
PT Test June 18th at the Gashouse
Prayer Requests:
Turtleman
Huckleberry
Expectant mothers
School kids and teachers
Sarlacc, Big Pappy, and SA’s 2.0’s
Wirenut’s Mom
Freight’s Dad
Tim Jones cancer battle
Always a pleasure to lead!
Roscoe
The DBC kicked off the season today and 4 riders took advantage. Others rucked or ran and most stayed to discuss Preparedness.
Murph is tomorrow at Martha’s @ 0700
F3 Dad’s workout at Folsom 6/18
Pray for:
Turtleman
Huck
SA 2.1
Wirenut family
Families expecting
End of school
Government
YHC took us out.
I’m Broke
Welcome and Disclaimer for an FNG that Klinger brought out into the Gloom. Kudos to Kilnger for the Rapid-EH, as Klinger was an FNG himself on May 12th!
WarmUp
Here’s what we did (more or less):
11’s – AmHmrs & Mike Tysons
Indian Run
“Catch Up” Indian Run with 2 Burpees
Bear Crawl across the bridge to Goat Island
Dips &, Incline-Merkins at the Pavillion
CornHole Burpees (take turns “throwing” single burpees with your partner)
Lunge Walk across the bridge
Dips and Incline Merkins
Sprint up the Hill to StartEx
Time!
COT
Announcements
Murph @ Martha Rivers Park, 7am Monday
PT 18th maybe?
Primal – 2ndF
F3 Dads – volunteers needed
Prayers
Both Parents with COVID- Cinderella
Orangeman – friend’s mother passed
Prayers for PAX’s wives (and their patience!)
Kids finishing school
Orangeman’s hamstring
Cinderella took us out.
-Bubba Sparxxx
Tiger lead the warmup next to Sammy’s then we fellowship moseyed down to the The Bunker. The PAX helped me get a few coupons out of the bank of my truck and we started the beat down.
First up Route 66
Merkins and Lunge walk to the next parking spot
On the way back
Lunges and Bear Crawl to the next parking spot.
Next up we did 3 rounds of work with 5 Burpees in between each set.
Set 1 TABATA
CDD
Monkey Humpers
Merkins
Mtn Climbers
Set 2 TABATA with coupon
Curls
Squats
Overhead Press
Good mornings
Set 3 Wall work
Wall sit
20 Hip Slappers
10 Dirty Hookups
30 Shoulder taps
Wall Sit until all PAX are done.
Next farmer carry while other PAX did wall sit. With time running low we were only able to get on set in . Fellowship mosey back to the Yank.
With a few minutes left time for some core work.
25 reps
LBC
High Scissors
Low Scissors
American Hammers
High Flutters
Low Flutters
Time 8:00 a.m.
Tiger took us out with COT
Thanks for the opportunity lead. SYITG
YHC saw on Weds morning that EZ Rider needed a substitute Q this weekend at Gashouse (EZ if you’re reading this, hope you are feeling better). It was one of those situations where YHC knew he needed to respond right away and take it, but he didn’t. The next morning, Whoopee put out a similar request for a substitute Q. YHC knew he was due for a Q at the Gashouse prior to seeing EZ’s message and this was a sign that he needed to take it so he jumped on it that time.
Warm-Up
SSH IC x 15
Merkins IC x 15
LBCs IC x 15
Imperial Walkers x 15
The Pledge
Boot campers moseyed while the Pain Labbers stayed with Tube.
Mosey to the parking lot near the ball field at First Pres.
YHC asked Linus to pick a number between 1 and 5. He picked 3.
Lunge Walk the length of the parking lot while stopping at every other line for 3 Squats
At the other end, Bear Crawl back on the next row over while stopping at every other line for 3 Merkins.
Prior to the trip back, YHC then let the PAX know that he hated Bear Crawls just so they’d know he disliked this as much as them.
Mosey to the steps for a round of 22’s (think 11’s but increasing/decreasing by 2).
YHC had picked out Big Boys at the top of the steps and let Watts Up choose the exercise for the bottom of the steps. He chose Flutter Kicks.
YHC let Linus decide which exercise to start with 20. While he was thinking, Watts Up and Defib chimed in that 20 Big Boys were preferable for the start.
Once this was done, mosey to the bottom of the hill near the Boy Scout hut. At this point, Linus pointed out what he thought was a fox. In the right light, at the right angle, it did appear to be some sort of animal, but with a further gaze, it was found to just be a couple blocks of wood stacked on each other. “What does the Blox say?”
Partner up for a round of Dora 1-2-3.
100 Merkins
200 Squats
300 LBCs
Throughout the workout, there seemed to be strong mumble chatter amongst the PAX. Linus and I had the exercises at the same time during Dora so we were able to solve the Name/Image/Likeness (NIL) problem in college sports. “I’m partial to women” was said at one point during the exercises. On its own, this could be taken in many different ways, and it made me chuckle. However put in context, this makes more sense given Linus has two daughters and he was concerned how women’s sports would be impacted with this new money/power dynamic in sports and also how female safety on campus would be impacted if athletes felt even more empowered by the new ways to enrich themselves.
Mosey back to the Schiele
Enough time for a couple rounds of Mary led by Defib, Linus, and Short Sale
Announcements
Murph on Memorial Day, 7am at The Sandlot
New AO – The Down-Lo in Ranlo
Prayer Requests
Watts Up’s M and 2.0 traveling to Missouri
Tube’s M with kidney stone
Bondo’s co-worker’s baby
Turtleman
Prayer to take us out
Until next time…
Quick post script on my thoughts going into this Q. Over the last couple of months, I’ve heard John F. Kennedy’s “To the Moon” speech referenced multiple times on various occasions. One of the points in that speech is that we are going to the moon “not because it is easy, but because it is hard.” I think of F3 and its principles every time I hear that quote. We get up early for boot camps, go on long moseys, and take part in CSAUPs not because they are easy but because they will challenge us in some way. We choose to be leaders in our homes, our churches, and our communities not because it is easy but because it is needed and is best taken on by men with courage and strong moral conviction. I appreciate every man in this region for their encouragement and example as leaders when leadership is needed now more than ever.
UNFORTUNATELY, no rain which means no puddles which sometimes means angry Whoopee Q…..not so angry this am. We started with a disclaimer, pledge and warmup as Hushpuppy rolled in. I ‘splained that I try to have something interesting to discuss during my Q’s but don’t always succeed. Today, I thought, I had something good to share-Stroganoff (y’all remember him, right?) gave me a devotional book a few months ago and although I am way behind, I have gotten back to reading it lately and 1 devotional really stuck with me-April 15th (that is how far I am behind)-It starts off with this:
“If you ever consider divorce, you will always have to consider divorce.” Let that sink in for a minute then keep reading.
We moseyed to the wall for some stepups and Derkins. While doing stepups we continued the discussion. The devotional talks about being married is like owning a car that you NEVER trade in…….as in N.E.V.E.R. Let that sink in about “just” a car. How would you care for that car? Would you keep it up to date with regular maintenance? Would you even consider looking at other cars? How about looking for a “newer model?” Really no reason for that, right? You have your “lifetime” car already so what is the point? Now consider that we are talking about your “lifetime” wife. Get the “D” word out of your vocabulary and how have you done the past few years with your M? I know I could do better, probably better than I am willing to admit in public for sure. Chew on that for awhile and try to remember it when your M does something that gets on your nerves. The author of the book finishes with a challenge: “Forgive. Whatever it is, forgive. Repeatedly, forgive. Forget about “D word” and make your marriage work!”
Being married and having parents that divorced when I was in my 30’s makes this challenge a gut punch at times if I am being honest, and I LOVE MY M. I can’t imagine what it would be like in a bad marriage. Take the time to make yours work. It’s worth it-you know it is. Re-read the concentrica part of Freed to Lead. Make her your queen.
We did some other exercises and finished with COT. At the end we had some really good discussion about “stuff” and if you were there, you know what I’m talking about.
thanks for the book Strogi-ready for you to get back out here soon.
Whoopee
I role up a little early and who do I see…Watts UP⚡, welcome back! The Hims begin to role in. JJ takes the warm up, then we split.
Painlaber’s meet in the circle, lets begin some work and maybe some Burpees!
Abs / set 1: 50/10 against the clock
crunches, baby makers, heels to heaven, rev crunches, oblique crunches, American hammers, boat hold. Let mosey around the parking lot. R&R
Arms / set 2: 50/10 against the clock
Burpees, curls, o/h press, o/h triceps ext., squat shadow boxing, cdd’s, inside curls. R&R
Now, lets hit the trail, bring your coupon and rifle carry to the down hill, drop your coupon, walk to the next hill and plank, bear crawl up hill. Meet at the benches and do 20 incline pushups OYO, now circle up and lets do 20 squats on 3 count. Mosey back to your coupons and curl them while marching up hill in the snow both ways. It sounds harder than it really was. We break from the trail and continue to rifle carry back to the circle. IT’s time, lets meet up with Gashouse and do Mary.
Meet back up with the other Hims and get some more work in with Mary.
Good work men! I hope you got your money’s worth. Refunds will be given on the 3rd Tuesday of the 4th month following the next leap year.
This is the first time I’ve Q’d a Saturday in a while so I was determined to deliver a good workout for the hammers at Folsom. I always try to deliver something different in my Q’s and this is what I came up with for today.we would be using 2 different coupons one being an 8’ piece of power pole the other a light duty 8’crossarm. I think the poles weighed around 130lbs a piece and the arms weighed around 40lbs.
Proper warm up:ssh,gravel pickers,squats,merkins,burpees all x10 IC
next mosey to soccer field on the way stop at each pole and do three kraken burpees,pax took turns carrying coupons 2 per pole and 1 per cross arm
soccer field:divided into two teams of 7,teams competed to finish exercises first
exercises:300 burpees 300 merkins 300bigboys,cross arm curls,300squats,12 laps around field, one pax flips pole end over end 30 yards and back then all pax rotate to next exercise until completing all reps .
both teams finished around the same time so we’ll call it a tie 🤷♂️.
then we moseyed back to the flag the same way we came taking turns carrying coupons and doing kraken burpees,
then we moseyed to bottom shelter for 4 sets of 5 pull ups,10 monkey humpers,15 dips,20 squats this was about the time SA had to tap out its ok you vs you🙄.
then we lunge walked from the bottom of the lot to the flag with escalating merkins at every other line 16 total merkins 🥵
Time! Praise the Lord glad to be done 😆
announcements,pledge, I prayed us out
good turnout this am thanks for the support guys it was fun looking forward to the next one 💪🏻
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