Fitness, Fellowship, Faith

Day: June 11, 2022

Old School 11-June-22

Disclaimer

Flagpole for Pledge

Principles of F3:

  1. Are free of charge
  2. Are open to all men
  3. Are held outdoors, rain or shine, heat or cold
  4. Are led by men who participate in the workout in a rotating fashion
  5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Moroccan Night Clubs x15IC, Arm circles

Folks started off with a wonderful rendition of Happy Birthday.

Thang:

Six exercises OYO for 42 reps/steps then take a lap around the parking lot after each exercise.   Beast mode will be activated so if you finish early and your form was correct, work in with someone else or plank.

  1. CDDs
  2. Mountain Climbers (42 with one leg)
  3. SSH,
  4. Leg Lifts,
  5. Lunges (42 steps)
  6. Bear Crawls (42 steps)

Mosey to courthouse for stair work

  1. 42 Merkins and run the stairs.
  2. 42 Calf Raises and run the stairs.
  3. 42 Squats and run the stairs.
  4. Move the to the stairs and grab five (5) calf raises at each stair ascending and descending.

Mosey back and grab a triple nickel at the PD hill with push ups and squats

Mosey back to the parking lot for suicides for 4:20 along the parking spaces.

French fries, pistol squats, Michael Phelps, X or star crunch, Freddy Mercury, Dancing Chillcut – all with 10 count IC called by various pax.

 

Announcements:  Preblast channel, 2nd F Lunch next week, PT test 6/25, trash pickup following, F3 Dads @ Folsom 6/18 @ 7:00, Tubing 7/30, a lot about Trans and some convergence per Nantan

Prayers/Praise: Gumby’s Mom, Slaw’s M, Friend dealing with mom and Alzheimer, Sargento’s skin check up, Kids and the future in reference to mall shooting, Sargento’s Friend Della, Gumby’s M, Turtleman coming home,

Name-O-Rama: did this last to tick some people off.

COT: Slaw closed us out.

Lessons Learned

8 PAX got a lot stronger doing stupid things together for an hour.  Here’s what I remember:

Dirt warmed us up with an assortment of Seal Jacks, Hillbillies, Overhead Claps, and Elwoods, and probably some other things I don’t remember.  Then the Bootcampers scampered off, leaving the 8 of us to man the PainLab.  My turn.

The Thang:

  • 10 x Imperial Walkers (IC)
  • 10 x Toy Soldiers (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Heels to Heaven (IC)
  • 10 x American Hammers (IC)
  • 10 x Scissor Kicks (IC)

YHC rolled in hot this morning, so the lab hadn’t been prepped yet, and gear was still all in the cars, so we had to gather things up and make sure everyone had what they wanted.  Everyone ended up with a kettlebell, including the FNG (who would later become F3 Murtaugh), so we were set.  YHC tied his no-data phone into his speaker, and we set off for some carries around the parking lot.

  • Goblet Carry – half lap
  • Suitcase Carry L – half lap
  • Suitcase Carry R – half lap
  • Waiter Carry L – half lap
  • Waiter Carry R – half lap

We ended at the edge of the parking lot backed up to the Nature Trail, where we got down to business.

YHC said that instead of 10 counts, we’d talk lessons learned from this group of wise men, and Tube started off with a classic:

“Never ask a woman how far along she is.”

Circle up for some core work

  • 10 x Double Crunches (IC)
  • 10 x Oblique Crunches L (IC)
  • 10 x Oblique Crunches R (IC)
  • 10 x Travoltas L (IC)
    • Nolan Ryans with a point and a little more twist
  • 10 x Travoltas R (IC)
  • 20 x Flutter Kicks (IC)

Next up, Fish N Chips:

“Measure Twice, Cut Once”

We didn’t bring these bells out for nothing, time to sling em around.  The Main Event was borrowed from Broke’s Bunker Q from last year.  It was also influenced by a message from Tube that said “Gee, Flintstone, I’d love some burpees.”  So we did 5 exercises with the kettlebell, then moseyed to the next line of parking spaces for some burpees.  Looked like this:

  • 20 x Curls
  • 3 x Burpees
  • 20 x Curls
  • 3 x Burpees
  • 20 x Good Mornings
  • 3 x Burpees
  • 20 x Good Mornings
  • 3 x Burpees
  • 20 x Halos (10 CW & 10 CCW)
  • 3 x Burpees
  • 20 x Halos (10 CW & 10 CCW)
  • 3 x Burpees
  • 20 x Squats
  • 3 x Burpees
  • 20 x Squats
  • 3 x Burpees
  • 20 x Overhead Presses
  • 3 x Burpees
  • 20 x Overhead Presses
  • 3 x Burpees

About halfway through, YHC could tell he’d been doing a lot of run training, as his soccer arms (and chest and back) let out a primal yell.  It was good to be throwing weights around again.

Next up was Bondo, with

“Never propose to a woman with an empty box”

which set off a run on April Fools Day pranks that could have gone a lot further wrong than they did.  In the disclaimer, we say we’re idiots.  We’re definitely all idiots.

So that was it for new stuff, now let’s just keep doing the same things over and over again.

  • 10 x Double Crunches (IC)
  • 10 x Oblique Crunches L (IC)
  • 10 x Oblique Crunches R (IC)
  • 10 x Travoltas L (IC)
  • 10 x Travoltas R (IC)
  • 20 x Flutter Kicks (IC)

Tube was back with

“Never tell your current girlfriend that your ex was pregnant, even if it’s April Fools Day”

to which Fish N Chips, gave a timely

“No bad news in the kitchen with the knives”

so someone’s life may have been saved today.

Another round?  Sure why not.

  • 20 x Curls
  • 3 x Burpees
  • 20 x Good Mornings
  • 3 x Burpees
  • 20 x Halos (10 CW & 10 CCW)
  • 3 x Burpees
  • 20 x Squats
  • 3 x Burpees
  • 20 x Overhead Presses
  • 3 x Burpees

Leave the gear to clean up later (which Fish N Chips did, carrying at least 4 kettlebells at once which might have been the most amazing feat of strength on this day) and head back to the flag to get in some more core work.

Hmmmmmmm, what should we do?

  • 10 x Double Crunches (IC)
  • 10 x Oblique Crunches L (IC)
  • 10 x Oblique Crunches R (IC)
  • 10 x Travoltas L (IC)
  • 10 x Travoltas R (IC)
  • 20 x Flutter Kicks (IC)

It’s easier to write the backblast when you can just copy/paste what you’ve already done a few times.  YHC said we’d do flutters til the bells, but Jimi Hendrix drowned it out just enough that we went til 20 anyways, as the PAX called out YHC’s hearing and asked if he was deaf.  And he’s 70.  Good times today.

Moleskin:

Sometimes when I Q, I find myself looking for routines to put in and ways to do things, and I always come back to Broke and Boudin.  Both of these HIMs have a way of getting me to do so many more reps than I think I can do, just by the way they set things up.  Thanks to you both for the push, both during your workouts and to be a better Q.

Had a blast today.  I can’t tell you how many times during the course of the workout that I said “man, I need this”.  Great group of guys.  Thanks for letting me lead.

Yabba Dabba Doo

 

 

Did you call an Uber?

Gather at flag and mosey to The Bunker for the warmup.

Disclaimer and core principles for the two FNGs.

Warmup:
SSH 10 IC
Toy soldiers 10 IC
Merkins 15 OYO

Split from the Bunker where most stayed with Rebar.

Mosey to Main Street

Thang:
Run to every intersection, stop and do 10 HR merkins. We stuck together pretty well.

Mosey to mismanaged tennis courts to find a few blocks. Partner up for some Dora with the blocks.

100 curls, partner runs to the end and back
200 chest press, partner runs
300 LBCs, partner carry block to end and back

Just enough time for 11’s- WW2 and shoulder taps. I poorly explained this so Dingy was a little confused. Sorry brother Q fail.

Freon noticed an unmarked car parked with lights on pointed towards us. Probably security but I started to wonder if someone called an Uber to get back to the flag, it crossed my mind. Oh well, mosey back to Yank for a little Mary.

Announcements:
Lunch next Wednesday the 15th.
F3 Dads at Folsom 0700 on the 18th
PT test at Gashouse on the 25th
Grow Ruck events all year so sign up

Prayer requests:
Grow ruckers
Turtleman
Huckleberry
Whoopee recovery
Tesla M family
PAX Traveling
Watson family helicopter crash one daughter in ICU
BOS motorcycle trip

Pledge

Welcome two new guys. UHaul and Skull Candy.

YHC took us out in prayer.

Gavel out.

Pyramid Scheme Times 3

A tour guide at Giza was explaining how the Pyramids were 10,002 years old.

Someone in the crowd asked, “That’s oddly specific, are you sure of that date.”

“Well, yes, quite sure, I was told they were 10,000 years old when I started working here 2 years ago.

Warmup:
10-Merkin
10-squats
10-imperial walkers
Morocann night clubs
10-Lbs
10-dying cockroaches

Pledge

THANG
10-Merkins / 10 second rest after each set
15-Merkins
20-Merkins
15-Merkins
10-Merkins

10-Squats / 10 second rest
15-Squats
20-Squats
15-Squats
10-Squats

10-Curls / 10 second rest
15-Curls
20-Curls
15-Curls
10-Curls

10-LBCs / 10 second rest
15-LBCs
20-LBCs
15-LBCs
10-LBCs

10-KB Swings / 10 second rest
15-KB Swings
20-KB Swings
15-KB Swings
10-KB Swings

15,15 Calf Raises
15,15 Calf Raises

3 Minutes of Mary

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