I am still waiting on Black Bear’s backblast, but he ran us today.
Month: July 2022 (Page 7 of 12)
It was a beautiful morning and 9 of us came to play ball this Friday,
We ran to the back side of the school to do our warm-up and did some Hillbilly Walkers, Moroccan Night Clubs, and Toy Solider Squats.
We made our way back to the baseball field for the main events
First up was a 7 of diamonds (4 base accumulator)
at home plate, we started with 7 Bonnie Blairs
Added 14 flutters at 1st base
21 CDD’s at 2nd
28 LBC’s at 3rd
Then made a 2nd trip around the bases taking one of the exercises off at each base until we were left with just the Bonnie Blairs
Then some good old fashioned competition was in order so we played some F3 Baseball.
We split into teams and each team started at a different base
When each team completed a cumulative rep count of 40 reps of each exercise they advanced to the next base via bear crawl and lunge walk
The team who completed the bases the most times during the remaining time won.
The exercises were : 40 merkins
40 Squats
40 PLank Jacks
40 burpees (we ran out of time before getting to these)
Back to COT and we were done!
We had 7 make it out for great morning and we started by the regular intro to make sure we did not have any FNG’s. We did a mosey from the parking lot of a church. We did some warm-ups and the numbers were dedicated to the days I started.
We ran to Davis Park and partnered up for a Dora.
100 merkins
200 american hammers (count one side)
300 squats
We ended with the motivator. 7 SSH, 7 Seal Jacks, 7 Squat Jacks, and 7 Calf Raises. Each round decreased by one rep until we completed all exercises.
Till next time…. GK
I was asked by Radar to come to Q at Tequila Sunrise. It was great seeing everyone. After a brief disclaimer, we headed to the track where the train whistle sounded so right off the bat we did 5 burpees.
The Thang
We took four laps and then circled up for the workout.
100 alarm clock or backside burpees
200 merkins
300 squats
With about 10 minutes left, we did suicides on the lines of the parking lot. After one set of suicides, each pax lined up to perform suicides again, but this time we did 20 mountain climbers at each line.
With a few minutes remaining, I handed it over to Radar for ab exercises.
Announcements:
2F tonight at Bearded Buffalo and Rusty Rabbit.
Convergence 7 a.m. at Folson. Sargento said there is a special 2F afterward.
2F lunch at Bubba’s on Franklin Boulevard.
F3 Dads at Gashouse on July 23.
Tubing July 30. More details to come.
Blood Drive August 10. More details to come.
Prayers
Several prayers were mentioned today.
Wet Nutz
10 pax posted to F3’s hottest AO on Thursday for a Sargento, no Mayor, no wait Freight beatdown. As always it was an honor to lead and have you guys test out ideas that pop in my head.
Pledge
Warmup:
2.5 minutes of zone 1-2 running followed by :30s of burpees at a hard pace. We did this for 3 rounds.
The Thang:
In the long parking lot-broad jump 2 spaces and do 1 burpee, 2 bonnie blairs, and 1 WWI situp. Rinse and repeat to the other end. Lots of good mumble chatter here. Side not Tonka’s jump game is right!
Slow mosey over to the dog park hill. Lunge up the hill and walk down for recovery x 2. Sprint up the hill and walk down for recovery x 3.
On our way back to the flag we stopped for some relay racing. Split into teams we bearcrawl raced out about 15 yds and back. Then we did it sprinting.
Back at the flag we circled up for a few minutes of mary.
COT:
Announcements-Convergence this Saturday 7/16 at Folsom, Lunch next week sometime at Bubba’s Vietnamese, F3Dads workout at Gashouse 7/23, Tubing on 7/30-several pax asking about signup info so I hope the Nantan reads this.
Prayer Request-Montross’s mother, Gumby’s mother, Purple Haze’s family
Naked Moleskin:
It’s hot out there and these guys are pushing! T-claps to you guys for showing up in the heat of the day. I’d like to give a special shoutout to my man Pallbearer. He’s getting after and it and is even throwing in some off the books work. Keep at it brother it will pay off. Many of us have been in your shoes so we know how tough it can be. Just know we will continue to be here for you.
Last week when YHC showed up to lead here we had a total no show event. So YHC bagged it. Not feeling it then. needed a rest. But not today! Whoever was on deck never showed so YHC took the bull by the horns and ad libbed it pretty well as follows:
Go to the middle of the field for COP:
SSH X 20
IW X 20
Grass pickers X 20
Tesla Stretches
Mtn. Climbers X 20
Blimp time!
Burpees X 5
Lunges X 10 (each leg)
IWs X 15 (in cadence)
Merkins X 20
Plank Jacks X 25
Squats X 30
After each roll we run to the center of the field and do “chop-chop” with a grass drill one way, go the end and do the next exercise and then run back to the middle for SSH with called grass drill. Then after we get to the squats we reverse and go back down the Blimp ladder.
Over to the benches for some work:
10 step ups (each leg)
10 dips
10 inclined big boys with a twist
10 dirkins.
3X
1st – Bear crawl to the center, broad jump to the other side, mosey back
2nd – Bear crawl to the center, crab walk to the other side, mosey back
3rd – Lunge walk over, mosey back.
Rugby sprints across the field, 2X
Mosey over to COT and hold plank for @ 2minutes and we’re done and a pledge!
NMM:
Short crew but a good crew. Quality always beats quantity. Humid morning at the Bobby, welcome to summer time!
Lots of things going on out there guys. Fourth turning. Listen to Neil Howe. We’re on a tough spot as a world right now. And it’s getting to people. But guess what men? This is where we STEP UP! Get out and lead something. A workout is a start! How about a site Q? Anyone getting on any local boards or things like that? Church leadership? I have news men, the world is taking applications now for strong guys to lead! You are needed. Trust me. get out there and make it happen. Cause no one else will.
Tesla
Since you weren’t there, you wouldn’t know that this particular exercise was not well received by the PAX.
We did some meandering around the park with rucks with sets of merkins, LBCS, SSH, MNC, Abe Vigodas, Rocky Balboas and Two Fingers of Death.
Announcements
Convergence Saturday at Folsom 0700
F3 Dads the 23rd at Gashouse 0700
Green River Tubing the 30th
Lunch the 20th Bubba 33
Prayers
Huck
Turtleman
Big Pappy
Purple Haze’s sister in law
Stogie’s coworker
Warmup
10 gravel pickers in cadence
10 Moroccan night clubs IC
20 SSH IC
5 Burpee’s
Got started on some Core work but the 30 seconds rest time was too much standing around modified it to 10 secs
30 secs on 30 secs off for 3 rounds
Bear plank Shoulder taps
Reclined flutters
Reclined knee tucks
Mountain climbers
Hero WOD made in the honor of US Army Spl. Keenan Cooper of 82 Airborne division KIA 7/5/2010 a week before his 20th Birthday in Afghanistan when his unit was attacked with a IED.
Going for rounds
AMRAP for 19 min using sandbag/vest
20 Squats
10 Folsom Sandbag getups (5 each side)flat from back no hands
200m run
7 burpees rinse and repeat
Circle up and get 5 min of Mary in
Prayer Requests
Big Pappy
Stripers Brother
Stogies coworkers family
Huck
Turtleman
Purple haze Sister in-law
Michael Hefner
James Goudelock
Wirenuta family
Announcements
Lunch 20th Bubba 33
Convergence 7:00 Folsom
Tubing 30th
Pledge
Morocann night clubs – 20 IC
SSH – 15 IC
Squats – 10 IC
THANG
Set #1: Curls, Squats, LBCs, Kettle Bell Swings / 1 Minute work, 15 Second Rest = 5 Minute block
Set #2: Merkins, Lunge, Michael Phelps, Lawn Mowers / 1 Minute work, 15 Second Rest = 5 Minute block
Set #3: Werkins, Lunge w/ High Knee, Dying Cockroaches, Halos / 1 Minute work, 15 Second Rest = 5 Minute block
Set #4: Mike Tysons, Sumo Squats, American Hammers, Mountain Climbers / 1 Minute work, 15 Second Rest = 5 Minute block
Set #5: Dips, Calf Raises, Side Planks, Shoulder Taps / 1 Minute work, 15 Second Rest = 5 Minute block
Set #6: Squat Curl Press, Step Ups, Flutterkicks, Curls / 1 Minute work, 15 Second Rest = 5 Minute block
2 Minutes of Mary/Body Builders, Freddy Mercuries, LBCs
I was inspired by some work Pizza Man has been putting on Strava and thought it would be a good idea to try and implement some of those into an F3 workout. This would be something that the bat flippers could really crush and others could just get some solid work in. A lot of chatter and I mean a lot. Awesome work by all.
Disclaimer
Pledge
Principles of F3:
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion
- 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, MNC x10IC, Arm circles
22 for vets and police with Slaw on the count
Thang: KOTTER WOD (Get the blocks)
- Modified OSCAR
- 20 OH Presses
- 20 Lunges
- 20 Chest Presses (bench)
- 20 Leg Lifts
- Run a lap > AMRAP 23 Minutes
- Modified WITTMAN
- 10 Rounds
- 10 Squats
- 10 Merkins
- 10 Situps
- 10 Rounds
Pizza man was the first one finished so we put the blocks up and circled back up for some Mary
Mary: French fries, Michael Phelps, X or star crunch, Freddy Mercury – all with 10 count or IC.
Announcements: 7/16 Convergence @ Folsom 07:00, 7/20 lunch, 7/23 F3 Dads at Gashouse, 7/30 Tubing, Liberty Bell with Pizza Man on Q this weekend.
Prayers/Praise: Purple Haze, Wirenut, Stogies Friend, Foster parents, Roundup,
Name-O-Rama:
COT: Pallbearer took us out with a heartfelt and driving prayer.