Month: June 2022 (Page 6 of 10)

To change things up, I asked Roscoe to bearcrawl 20 feet before any runners can start running.
Because of his act of special trust and confidence in the Q, I hereby deem my backblast Pub Crawl.

Pledge.

Then we ran to Panera Bread down towards Franklin Blvd and back. Some fast. Some slow. Most somewhere in between. Some ran EC to the pub and back. Some ran over 5 miles. Some didn’t. All got better.

Announcements
F3 Dads Folsom 7am Saturday
PT test Gashouse 7am next Saturday

Prayer requests
Whoopie
Turtleman
Huck
Sargento
Defib friend
Roscoe friend
Those on IR
Those kind of off IR
Unspoken

YHC took us out.
Again, big shout out to Roscoe. BB could not have happened without you today!

YHC was originally scheduled to Q on Thursday, but had a meeting come up.  Wirenut graciously let me take his on Tuesday, thank you Wirenut!

Start with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Time hits with four pax.  Not as hot as was forecasted, but still plenty hot.  90 is better than 100.  SSH IW gravel pickers and some stretching, then Blart decides to join for five total.  Whenever you can get there is fine.

Mosey to upper side of parking lot.  Stop before soccer fields, move to one side of parking lot.  Time for accelerators.  25 hand release merkins.  Run to other side of lot.  25 hand release plus 25 smurf jacks.  Run to other side of lot.  25 of first two plus 25 big boys.  Run to other side and add 25 flying squirrels.  Think i hear some profanities being spewed at this point.  Run to other side to start coming down.  Back to big boys, smurf jacks and hand release.  Run back and drop the big boys.  Other side for one more round of hand release to make 175 of those.  That’s enough.

Few minutes remain, run to hill on other side for triple nickel.  Squats at bottom, jump squats at top.

Mosey back to flag for pledge.

Announcements: 2nd F lunch, F3 dads 6/18, pt test and trash pick up 6/25, tubing 7/30

Prayers: praise for Slaw M, purple haze M and sis in law, Turtleman, Huck, pax traveling

YHC took us out

Always an honor

Tiger

YHC got out  of his truck to a red color moon. Maybe it was the Sunday disguised as the moon because it was still blazing hot.

Disclaimer

Pledge

Warmup

20 SSH IC

15 Imperial Walkers IC

10 Merkins IC

15 Gravel Pickers IC

20 Squats OYO

Mosey arounded around upper parking lot near school back to the corner of fenced in field for Route 66

Lunges and Bear Crawl two parking spots.

On the way back we did Merkins and Lunge Walk two parking spots.

Moseyed to parking lot down the side of football field.  We did the following excercises then moseyed a figure eight around parking lot. Rep scheme was 25,20,15,10

Squats

Merkins

Monkey Humpers

CDD

5 Burpees

YHC felt like he was going to Splash Merlot on the last run.  I wonder if that would have been the first time a Q splashed merlot.

Mosey

Time running low we moseyed back to the start for some core work.

25 reps of

LBC

American Hammers

Flutters

Heals to heaven

Penguins

Big Boys

Freddie Mercuries

Michael Phelps

6:15 am time.

Announcements

I took us out in Prayer

Nameorama

Thank you for the opportunity to lead.  Stay hydrated.   SYITG

There was some confusion over who had the Q, but Tesla graciously stepped aside and let me get it.  There were some runners that came I (Quiche, Buckeye and Sargent), but only the big cheese and supreme potentate of F3 Gastonia had the testicular fortitude to stay.

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

Thang:

Move to the track where I set up cones for the CrossFit Metcon workout.  At the four cones, do the following.

10 merkins, walk to next cone, 20, next cone, 30, 40.  Run a lap.  Repeat, but with squats and then sit-ups or leg lifts.

After this, we go down to 10, 20, 30.  Then 10, 20.  There was a lot of work done and some chastising about form and then some biting back.  I love the conflict because we grow.  When someone calls me out, I think about that on how I can be better.  Maybe I am not as good as I can be, but we are better than we were.

One minute left so we line up for some bear crawl slalom in honor of T. McBadass.

Announcements: 6/18 dads at Folsom, Regular Folsom is cancelled so go to Old School at 7, Twisted Goat today at 12 for lunch, 6/25 fitness test (proctors needed) and trash pickup after, 7/4 sandlot being changed by Flintstone so stay tuned, 7/30 tubing, regional convergence coming up.

Prayers/Praise: Sargento Skin biopsy, Whoopee, Turtleman, Sargentos friend Della, Travel Mercies

Name-o-Rama

BOM/COT: Watts Up took us out

Spiderman is slinging his web somewhere in Europe, so I crabbed the Q this time. I was surprised to see some new faces here at the Bulldog. Uhaul, Rubar and Watts Up are warming up with some BURPEES while they wait for me.  Then I see Oompa loompa just coming off the track after doing 3 miles. EC baby!

I start with some warm ups for 5 minutes and tune in to some Van Halen to get this party started. I’ll bet Whoopee doesn’t like them either?

Set 1: 50/10

Burpees, CDD’s, OH press, 1 hand kettle bell push ups/switch, chest press, chest press decline, R&R Let’s mosey around the parking lot after each set

Ser 2: 50/10

crunches, rev. crunches, American hammers, big boys, box cutters, shadow boxing, heels to Heaven, windshield wipers R&R  Let’s mosey around the parking lot after each set.

A little stretching for the last 3 minutes.

Announcements: F3 Dads this Saturday, PT test the following Saturday.

Prayer request: Turtleman, Huckleberry, Nutria bro-in-law and his daughter’s 1st week at Commissioner School, Watson family helicopter crash in Hawaii on a lava and everyone survived but some injuries.

Good work men!

Watts Up led us out in prayer 🙏

Welcome Tyler Lewis, F3 name Murtaugh as in Detective Murtaugh from the Leathal Weapon franchise.

Warm Up

Seal Jacks IC x 20

HillBilly Walkers IC x 20

Overhead Claps IC X 20

Elwoods IC x 20  Thanks for bring these to The Sandlot last Monday Flintstone!

Four split off for bootcamp and went with me.  The rest went with Flintstone for Pain Lab.

Mosey to the corner of Garrison and Churchill for Monkey Humpers and Goof Balls IC x 20.

Mosey to the back parking lot of the library.  Incline Planks and shuffle to the right around the tree.  Shuffle to the left around the tree.  Thanks for this idea, Roscoe!

Mosey out to Garrison for Monkey Humpers and Goof Balls IC x 20.

Mosey to the book drop area in front of the library.  Wall sit while PAX runs around the drop area one at a time.

Mosey to First Presbyterian for ring of abs where Short Sale gave a clinic on various core exercises.

Mosey to Grier Middle School for 11’s.  One Peter Paker at on end of the parking lot and 10 Parker Peters at the other end.

Triple Nickle with Dimond Merkins and Jump Squats.

Head back to the flag and where Flintstone finished up with Core work.

Enjoyed the Q gentlemen.

It warm and humid morning at for YHC’s first Q at the Down-Lo.  The perfect chance to get better.

After a quick warm up, we made our way to the park entrance.  We stopped at each step to do calve raisers.  After we felt the pain there, went over to the Down-Lo step station for dips and step ups.

We completed 3 sets then took the quick mosey over to the walking track.

We split the walking track into 4 quadrants.  One pax in each quandrant.

1. Burpees
2. Big Boys
3. American Hammers
4. LBC’s

We did AMRAP at each station as a  one PAX member ran to the quadrant released that PAX member to go to the next station. Round and round we went until we finished 3 sets.

We then switched exercises.

1. Burpees
2. Merkins
3. CDDs
4. Mountain Climbers

We did the same method, and went round and round until we completed the 3 sets. On the last set we picked up each PAX member and made our way back to the Steps station for more dips and steps ups. We finally made a quick mosey back to the flag with calve raisers and each step we cap across.

Prayer Request

• Turtleman
• Huckleberry
• Stogie’s Friend
• The youth