Fitness, Fellowship, Faith
9 pax and 1 dog (no, not Bentley..maybe one day) came out on a gray Sunday morning for a bike, run, or ruck. 6 stayed for a discussion on Whetstone and relationship.
Iron sharpens iron,
and one man sharpens another. Proverbs 27:17
Announcements:
Look for upcoming Convergence and CSAUP opportunities. Take two seconds to take Roscoe’s one-question survey.
Requests:
Gumby’s mom
WIrenut’s family
Huck
Leppard took us out.
Nice work, guys!
Seuss
The weather is perfect this morning. Tiger has the Gashouse, but the crowd is a little light overall, must be that tubing trip.
Tiger starts us off with warmup, then we part ways.
Let’s begin with a ruck down the nature trail riffle carrying our kettles. We stop at the gazebo to get in some core exercises like American hammers, big boy sit ups, and I think some heels to Heaven. We then ruck to the next covered area with the picnic tables. We did more of the same core adding some incline pushups . All of these are 50 seconds of work with 10 seconds of rest. Next, we riffle carry our kettles around the trail to the bathroom cabin ( I’m sure there is a fancy name to it). Let’s bear crawl up the ramp and around the corner. Then pick up our kettles and sumo squat for a minute. Return to the trail and ruck back to the parking lot while curling the kettle as we go. Then we do our circuit exercises. 50 sec work/ 10 sec rest.
Set1: squats, imperial walkers, alternating side lunges, Bulgarian squat, monkey humpers, calf raises (alternating)
Set 2: Merkins, CDD’s, Peter Parkers, Heal to Heaven, Superman press, American hammers.
We then did Mary for a few minutes until Bootcampers returned and joined us.
Great work out! Prayer requests were taken and Turtleman continues to be the talk. JJ says he is looking good and is staying positive. We are looking forward to his return 💪.
Flintstone and YHC knew we were going our own way this am. Flintstone was running 6 solo for his marathon training plan and YHC knew he was going to run but not the entire 5. JJ was there at the start as he was getting in his early run so he can get to church on time. As the Q, I say he gets credit for a post.
Technically the workout began at 0630 as expected but we were still talking and stretching at 0635 when Stroganoff rolled in.
“You’re late” was what we told him.
Strogi is getting his groove back so we took off for Martha’s House for a slow mosey 3 miler while Flintstone did his 6 miles.
Strogi and YHC talked “Mutual Competence” at Q Source and shared a lot of practical leadership lessons learned at each of our Mammon’s. You had to be there. The more you fail the more you learn, hence the title of the backblast.
In other news, Gastone has served the Coconut Horse well these last many years but agreed to give up duties. YHC is happy to announce that Stroganoff has agreed to be the new Site Q at the Horse. Hopefully next week we will have more than four PAX!
Blood drive Aug 10th
Future F3 Dads skating and Yank workout
Prayers for travelling PAX as well as Huckleberry, Turtleman, Big Pappy’s family
YCH put out a twitter poll this morning about future CSAUP’s. We need to do at least three in the last part of the year. If you want to help organize one or have an idea, please let me know!
Roscoe
YHC arrived at an empty parking lot at 6:21 today. That looks like it might be GoldDigger’s car, maybe.
Tesla rolls in a 6:28, then Tiger and Sprinkle at 6:29:30.
Two rucked, three ran. (GoldDigger ran before we ran, while we ran, and was still running after we ran.)
COT——————————
PLEDGE
ANNOUNCEMENTS:
F3 Dads, Aug 20
Sign Up for F3 Aug 10 Blood Drive
https://www.redcrossblood.org/give.html/drive-results?zipSponsor=FThree%20Gaston
THOUGHTS AND PRAYERS (TAPS)
Tesla’s fam
Sprinkle’s fam
Blmt fam lost their 17-yo child
Homeless
Kentucky flood victims/fams
PAX’s friend with cancer
College students starting
PAX with medical issues and/or injuries
QSOURCE:
We covered Mutual Competence. Good convo.
YHC has been out of pocket for most of July, due to a combo of COVID, vacation, and work trips. It was great to be back out in the Gloom again with some solid PAX.
–Bubba Sparxxx
It was a great morning to post at the Fighting Yank today. The humidity was as and so were the hopes for a good sweat. Good thing, you’re in the right place! This is what happened…
Disclaimer, no FNGs.
Warmup – Don Quixotes IC
Pledge of Allegiance
Mosey down toward the Pit to drop off the Bunker guys. What remained were 10 of the most brave HIM in the region.
The Thang
E – E2K x25 each side then 25 Goofballs IC
Countoff then mosey up the road to the new construction past Buckeye’s office.
N – Nolan Ryans x25 each side then 25 Goofballs IC. It was at this point some passersby remarked that we looked really enthusiastic. So awesome because we are!!!
Mosey some more, taking a left down the quant street of Poplar until we ended up at 1st Presbyterian Church.
T – The Chinook x50 each direction (clockwise the counter-clockwise) then 25 Goofballs IC
Mosey around the corner past the new houses and down to Davis Park.
H – Hairy Rockets x25 IC. There was some consternation and dispute about what this exercise actually is but YHC confirmed, after multiple readings of the thing in the Nation’s exicon, that it was what it was. Another 25 Goffballs IC to wrap up.
Mosey over to the abandoned middle school for the next leg.
U – Up Downs – Some peeps might think these were just burpees but you actually have to put your chest to the ground and burpees do not, so there’s that. We did 10 with varying leghts of chopping feet in between like in football practice.
Mosey down the street…wait! 25 Goofballs IC
Mosey down the street to the parking lot across from Orangeman’s abode.
M – Monkey Humpers x 25 IC. Point the business end of these things at his house and feel the burn! 25 Goofballs IC
Mosey past Orangeman’s toward Holy Angels where we ended at the covered picnic area.
S – Squats x10 IC because time is running short.
Mosey toward downtown stopping in front of one of the stores in the shade.
I – Imperial Squat Walkers (Sargento style) x10 or so
Mosey again, this time to the old town hall.
A – Alabama Ass Kickers – we did something but I’m not sure what. A few Goofballs for good measure.
Mosey down to the statue for the last round.
S- San Antonio Shuffle’s x5 OYO.
That’s time! We got in almost 3 miles on our journey and Freight said he lost 2 pounds of sweat. Success!!!
We went a little out of order spelling ENTHUSIASM but we couldn’t pass up the chance to do some Monkey Humpers for Orangeman. Keep pushing the rock and remember, “To be enthusiastic, you have to act enthusiastic!”
Announcements: Skating with Mayor 8/17, 9/11 Stair Climb, CSAUP TBD, Living Hope Church starting meeting 9/11
Prayer Requests: Huckleberry’s fam, Bug Pappy’s family, Brutus’ mission trip to Uganda
Thank’s for the opportunity to lead men! AYE!!!
4 OF US FOR THE BUNKER AB BLAST. I JUST BROUGHT MY WORKOUT FROM TUESDAY WITH ME AND WE BEGAN.
WE HAD A BRIEF WARMUP WITH THE BIG GROUP SO WE CONTINUED A SMALL WARMUP BEFORE WE CONTINUED. WE SLOW MOSEYED WITH BRICKS TO VARIOUS SPOTS TO COMPLETE DIFFERENT EXERCISES. 2 ROUNDS OF MARRY TO FINISH US OUT.
Warmup 10 IC
Left over Right
Moroccan Night Clubs
Cherry Pickers
5 Burpees
4 sets.
10 Imperial Walkers
10 Squats
10 Lunges
10 Prison get ups
15 Mike Tyson’s
15 90* Jump Squats
15 Pulsing Squats
15 Plank Twist
20 Side Plank Reaches. Each side.
20 Dead Bugs
20 Sit Up Punch
20 Flutter Kicks. Count Right Leg.
25 Leg Kicks off Bleachers
25 Raise leg and alternating arm
25 Pulsing Legs from side to side.
25 Heel Touches
FINALLY GETTING AN AFTERNOON BACK AT THE PREMIER AO OF THE GASHOUSE.
I WAS SCROLLING THE INTERNET AND FOUND SEVERAL NEW TYPE OF AB EXERCISES, WHICH PROVED TO WORK YOUR LEGS AS WELL. THE NEXT FEW DAYS PROVED THAT! TIME READY WE BEGAN. AFTER THE WARM UP WE WILL MOSEY TO SEVERAL SPOTS AND PERFORM SOME EXERCISES. WE COMPLETED SOME OTHER EXERCISES THAT I DON’T KNOW HOW TO EXPLAIN.
WHILE MOSEYING WE CARRY 2 BRICKS. FINISH UP AT THE START FOR SOME MARRY.
Warmup 10 IC
Left over Right
Moroccan Night Clubs
Gravel Pickers
5 Burpees
10 Imperial Walkers
10 Squats
10 Lunges
10 Prison get ups
15 Mike Tyson’s
15 90* Jump Squats
15 Pulsing Squats
15 Plank Twist
20 Side Plank Reaches. Each side.
20 Dead Bugs
20 Sit Up Punch
20 Flutter Kicks. Count Right Leg.
25 Leg Kicks off Bleachers
25 Raise leg and alternating arm
25 Pulsing Legs from side to side.
25 Heel Touches
10 OF US FOR SOME RUNNING AROUND THE HACKSAW MILE AND STOPPING AT EACH CORNER FOR SOME TYPE OF EXERCISE. MOVING UP IN REPS AFTER EACH ROUND. FINISHED UP WITH SOME AB MARRY.
A few weeks ago I had the opportunity to lead a workout at the worlds best AO “Folsom “! We did hill work with blocks, and it sucked but we didn’t get to finish! So…. Today we have a full hour, and we gonna get it done!
630 rolls around, we get started! 9 men showed this morning, a little liter crowd this morning, men out of town?
Warmup- SSH, Gravel pickers
Time to move! We head up to Folsom’s Block pile, then head to the HILL! This hill is pretty long, it will drain you.
10 Blockies at the top/10 Burpees at the bottom/ 4 sets!
15 Thrusters at the top/ 15 spurts at the bottom/ 4 sets!
20 alternating Block merkins at the top/ 20 merkins at the bottom/ 4sets!
All the men worked hard this morning, Folsom has come along way! The men are getting stronger, and the workouts are getting harder! I had posted on groupme that we are gonna try to burn 1000 calories this morning, we didn’t make it to 1000 but the Mayor burned over 900, and several men were in the 800s but we all put in hard work, that hill is a man maker!
Prayer request- Big Pappy, his mom passed this week. Huckleberry and his daughter, James Goudelocks funeral was today he left behind a wife and 2 children, those tubing today.
Announcements- Montross is Qing Folsom Tuesday
Thanks men for letting me lead the workout today!
Some guys rucked a few miles, others jogged a few miles. Come out and sweat with us this week.
Among the prayer requests we had Mushu, Sarlacc’s daughter, Striper’s brother, and the Goudelock family. Please keep them in mind.
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