Fitness, Fellowship, Faith
Some rucked. Some walked. Some ran. We all grew and got better.
Had a great word from the Prodigal Father Devotional that some of us are following this week. It’s a great read jump on your Bible App. and check it out.
Lots of prayers spoken and unspoken.
Thanks for the hard work this morning men.
4 HIM showed for some miles. 2 rucked, 2 ran and three took Q source on the road to Stroganoff’s house. The topic was Impact which involves forcible movement but also requires proximity. So as Stroganoff has been battling illness and unable to post we decided (read Roscoe’s idea) to take Q source on the road after running the usual route. The discussion was lively and hopefully ‘Impactful’
11 Pax braved the afternoon heat of Midoriyama for a simple workout from a simple Q.
Warmup
SSH x 15
Right over Left
Left over Right
Cotton Pickers x 15
5 burpees for Slaw
Pledge
Mosey to the far Turd shack to find some shade.
Got Defib to call 20 Merkins in cadence, yes in cadence.
Got Freight to call 20 LBC’s in cadence.
Got Slaw to call 20 Low Slow Squats in cadence. He added a little extra at the top.
Mosey to the playground. Repeat the three exercises.
Mosey through the pump track to the picnic shelter. Repeat the three exercises.
Mosey through the woods down the hill by the volleyball court toward the parking lot. Repeat the three exercises except x 10 due to time and the Q juice running low.
Mosey across the road. Repeat exercises x 10.
Mosey back to the flag area and go get a block.
Curls x 30
On Your Six Chest Press x 30
Overhead Tricep Extensions x 10
Shrugs x 10
Curls x 30
On Your Six Chest Press x 30
Overhead Tricep Extensions x 10
Shrugs x 10
Curls x 30
Put up the blocks. Out of Time.
Announcements:
PT Test at Gashouse Saturday
Clean Up our section of Garrison Blvd after PT Test.
Tubing July 30th
Prayer Requests:
Haze’s Sister In Law and mom
Turtleman
Defib’s friend
Sargento
NMM- Thanks to all who came out today. Hard work was done by all. I read a few cleaned up versions of David Goggins’ quotes. He certainly has figured out how to push his body past what most anyone can do. A reminder to take the hardest step of the workout which is the first step out the door. Plan ahead and be consistent.
I saw Volt and Westside getting in some EC as I rolled into Folsom. I was trying to shake off the tiredness from a late night Board meeting. Thanks to Sarlacc and Ball Joint for the reminders last night during the meeting!
Tonka and Ball Joint comes in on two wheels at 5:29 and 30 seconds…
5:30! Time to begin
Warm up:
25 SSH ic
15 gravel pickers ic
15 moroccan night clubs ic
Mosey to the Pavilion.
11s – 10 Australian Mountain Climbers on the wall/1 Dips on the ledge. The Men that showed up crushed this in minutes, time to step it up.
I looked up and saw the beautiful Hill going up to the Playground. Alright, let’s have some fun.
21s – Merkins at the bottom and squats at the top. The men pushed hard on this one and kept it going strong. The Hill was a beast, but no one faltered. We finished the last round together as a whole group.
Time is almost up, we mosey to the flag, with a few minutes left, we pushed out 22 for the vets, did 50 LBCs and Gearwrench led a round of flutter kicks while I grabbed my phone.
Announcements:
PT Saturday @ Gas House 7am
Tonka VQ Thursday at Folsom – Show up to support Tonka!!
Prayer Requests:
Huck
Big Pappy
Turtleman
Westside friends Jack and Scott in a car accident
Sarlacc and family
Stogie’s friend Nan
Wirenut family
striper family
Each other and all F3 Men.
But Most importantly, Pray for the Silverado Dude and that Wirenut never crosses path with him again.
Ozark out!
YHC was first to show at the Father’s Day spectacular cardio workout some call the Coconut Horse. Flintstone arrived next, followed by Stroganoff, then JJ, then DDC.
We recited the #pledgeofallegiance to the phone flag gif and then went our ways out on the course. Stroganoff ran to Martha’s House. DDC and JJ ran the original Coconut route while YHC and Flintstone walked/rucked to Martha’s respectively.
Shortly after we left Short Sale ran past us on his way to try to catch up to the other runners. Upon returning to the HT, we received a text from Short Sale that read, “CODE BROWN, don’t wait on me.”
Stroganoff received the message on his text to voice in his earbuds. “You have a message from Short Sale….”Code Brown, don’t wait on me.”
Due to this important alert, we were able to complete COT without having to worry that Short Sale was unaccounted for on the route.
We discussed the need for an Amber Alert type system as a public service. Think of it, we have Silver Alerts for lost and wondering Seniors (Dr. Seuss), we have Amber Alerts for missing children (Gold Digger). Why shouldn’t there be a Code Brown alert for PAX like Short Sale, Tool Time, Sparky, and Round Up. We suggested the Weasel Shaker create a change.org petition to make this happen.
The Q Source topic was on Positive Habit Transfer led by YHC but the real truth nuggets came from Stroganoff and his parenting tips. Great stuff.
Prayers for all the PAX and FATHERS out there!
Roscoe
Warm Up, then we moseyed across the street to begin Werk.
10 Merkins per pole, around the Mill and meet back at the parking lot.
That makes 170 merkins and about a half mile.
11’s Hill Billy Squats, and Big Boys,
After that we proceeded to the skate park for some Triple Nickel
CDD’s and MTN Climbers the skate park is a Bowl, thus the name Bowl a Bear.
Bear crawl backwards down and sprint to the other side once there bear crawl up and complete the exercise.
Time for Tabata: 30 werk 15 rest. Seal Jacks, High knees, LBC’s, Squats.
Time.
Prayer request several.
Announcements PT test this Saturday at Gas House.
Followed by trash pick up see Freight for details.
Speaking of trash…
the Bed Pan is full!
The STORM – June 21, 2022
We had 14 PAX at The STORM this morning. After a brief disclaimer and seeing no FNG’s we said The Pledge of Allegiance and took a mosey.
In between the parking rows the PAX did karaoke, side shuffle, toy soldiers, nur, and threw in some sprints to get the heart pumping.
WARM UP:
SSH x 25 IC
Imperial Walker Squats x 10
Smurf Jacks x 20 IC
Hillbilly Walker x 10 IC
Merkin x 10 IC
Mountain Climbers x 15 IC
EXERCISE #1
5 Minute AMRAP (Round 1)
5 Minute AMRAP (Round 2)
5 Minute AMRAP (Round 3)
5 Minute AMRAP (Round 4)
We took a lap around the parking lot after each round.
EXERCISE #2 (There was about four minutes remaining):
ANNOUNCEMENTS:
PT test at Gashouse on Saturday, June 24, followed by roadside cleanup.
Tubing July 30.
PRAYERS
Cinderella requested that everyone say a prayer for a 17-year-old who had a stroke Monday following football workouts in Georgia.
Tiger requested prayers for his sister in law.
Sargento requested prayers for one person who is going through chemo and radiation treatment for colon cancer and another person who had a mass remove from his skull.
Aye,
Radar
The weather was perfect for a beat down at Bulldog this morning. YHC showed up for his first Q and the PAX started to show up. Clock struck 530 am, time to get started.
Disclaimer
Warmup
15 SSH IC
15 Imperial Walkers IC
10 Gravel Pickers IC
10 Merkins IC
20 Squats OYO
5 Burpees
The PAX brough their kettle bells, so we held them above our heads while walking to each corner of parking lot to complete one of the following sets at a corner.
Set 1
30 SSH
20 Squats
10 Merkins
Set 2
30 Mtn Climbers
20 Lunges
10 Merkins
Set 3
30 Pulsing Squats
20 Shoulder Taps
10 Merkins
Set 4
30 Freddie Mercuries
20 Plank Jacks
10 Merkins
With one round complete, we planked on curb. Plank walk side to side on curb then perform Merkin when called by Q.
Rinse and repeat first round. Up next, travel on route 66 with kettle bells
Route 66 with kettle bell swings on the way down. Kettle bell carry back to the start then Route 66 with Squat with kettle bell. Farmers carry with kettle bell with one hand then switch to the other hand on the way back to where we warmed up.
Time running low, we bear crawled the length of 3 poles under the awning before finishing up with core work.
25 Flutters
25 LBC
25 Big Boys
Time 6:15 am
Announcements
Prayer request
Nameorama
I took us out in Prayer.
Thanks for coming out this morning and the opportunity to lead. SYITG
It was my time to Q again at the greatest AO in F3 nation, Folsom.
Wichita showed a little early to help YHC with delivery of his 10 cut up pole sections from his collection.
BallJoint was the only one getting EC.
Clock strikes 6:30 and it’s time to begin.
Warm up:
11 – Gravel pickers IC
11 – Burpees
Moroccan Night clubs while I explain our next exercise.
The Thang:
11 light poles: at each do 1 burpee, 10 merkins, 22 shoulder taps
At the entrance to park we do 3 rounds of picking cherries
Pledge
Mosey to the blocks, grab one and away to go to the hill opposite the triangle.
11’s on the hill
Blockies at the bottom, bear crawl to top, merkins at the top
3 rounds of picking cherries
Mosey with the block to the soccer field,
Four corners were set up with pole sections between corner 4 and 1
Corner 1 with block, 11 blockies, drop block, run a lap and pick up pole and farmer carries to first set of cones for 33 overhead press
farmer carry back to start and pick up block, rifle carry to Corner 2
Repeat above for each corner with different exercise
Corner 2 – 22 thrusters – pole section to second cones 66 squats
Corner 3 – 33 tricep extensions – pole section to third cones 99 on back chest press
Corner 4 – 44 curls – pole section to 4th cone framer carry there and back
3 rounds of picking cherries
back to flag
COT:
Many prayer requests
Sarlacc Out
Saturday morning was beautiful and slightly cooler than it had been the previous week. Humidity was down and it was time to get after it.
Breaker Breaker led the warmup with ascending SSH’s and burpees.
Following a nicely Q’d warmup bootcamp and painlab split.
Painlab headed toward the library. We zombie walked (lung, lung, squat, burpee) down the entrance road to the museum. Frogger across Garrison.
Mary in from of the library. LBC’s, heels to heaven, American hammers, flutters.
Karaoke to the lower parking lot in the back of library switching directions half way.
Partner up for the thang.
P1 AMRAP LBC’s while P2 travels any way they choose up both sets of steps and does 5 merkins at top. Rinse and repeat x4.
P1 AMRAP squats while P2 10 LBC’s at top. x4
Triple nickel in lower parking lot. Mountain climbers over here and monkey humpers over there.
On the way back to the flag stop on the hill far side of library for big boys x 10, 20 LBC’s, flutters x 10.
Stop on sidewalk and monkey humper x 20 the traffic o n Garrison. This was a good laugh.
Frogger back to museum side Garrison.
Stop at wall for wall sit. Everyone count to 10. This was roughly a 2 min wall sit. Good stuff.
100 Calf raises.
Back to start to meet up with bootcamp for LBC’s x 20 DC IC.
Plank for church bells.
It was a true pleasure and it was great to see the guys.
Timeframe
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