Day: August 29, 2022

Another big group at Tequila Sunrise. Started with a warm up: SSH, Toy Soldiers, and Imperial Walkers. Then mosey’d down the hill to Merewood. We used the Merewood/Glen Arbor loop for a workout, completing three laps total. Each lap consisted of a workout stop at each lamp post. We did alternating exercises of 10 reps arms (merkins, CDDs, diamonds), 20 reps legs (squats, lunges, monkey humpers), and 30 reps abs (LBCs, Am Hammers, flutters). Sargento ran and Rebar modified following a twisted ankle with Breaker Breaker, and we all met back up at the school parking lot for the pledge and COT.

Announcements:

Iron Pax will be held weekly on Thursday at Folsom. Register here.
Week 0 workout.

Sept 8th – F3 Gastonia / F3 Lake Wylie Transvergence.  Multiregional Convergence at Bulldog

Sept 10 – 50 mile F3 Gastonia 50-mile CSAUP  at 0400 in Dallas

Sept 17th – Skating with Mayor at Kate’s on Franklin

September 19 – Dark Helmet on Q at Mount Hollywood

Sept 24th – JJ 5K

Prayer Requests: Boss’ dad and family, Tesla family, PAX in Charlotte, those who have recently lost loved ones, Easy Rider’s family

Humbled and Honored to lead.

-Gator

It was a foggy morning and I had great plans for the Down-Lo today.

All worked out great.

We prayed for several this morning.

The Bed Pan is Full.

It’s been a while since I’ve posted.  I’m not proud of it.  I am thankful to Flintstone for asking out of the clear blue sky one day if I would like to pick up a Q at the Sandlot.  Thinking it would be good to have more motivation not to fartsack, todays Q was mine.  Thank you Flintstone.

EZ Rider, Watts Up, and Flintstone come in from an EC ruck.

Skipped the Pledge for the time being due to lack of a flag.

All regulars so no introduction or disclaimer necessary.

Started with some stretching because it is a good idea.

Mosey over to the old Maytag store for some walls of Jerecho.

The building is a square with a parking lot that completely encircles it.

On three of the walls all exercises x 7 each. 7 laps is the goal but in reality until time expires.

Squats

Monkey Humpers

Merkins

Mountain Climbers

Penguins

LBC’s

Heels to Heaven

On the 4th wall 5 burpees

A couple finished, most got 6 laps.

JJ noticed that there was a large American Flag on the front of the gas station across the street.  Good spot JJ.

Pledge

Mosey Back to Pelicans right on time.

Announcements:

Sept 8th – Transvergence.  Multiregional Convergence at Bulldog

Sept 10 – 50 mile relay at 0400 in Dallas

Sept 17th – Skating with Mayor at Kate’s on Franklin

Sept 24th – JJ 5K

Thank you for the warm welcome back.  I am never sorry I posted.  Thanks for the kick in the butt.

Aye from the Prodigal

Timeframe

Two ruckers, and seven runners.  Q source discussion on persuasion with some insightful comments.

Announcements:  IPC coming up, multiple CSAUP opportunities upcoming with first being 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, convergence 10/08

Prayer requests: Breaker Breaker sister-in-law and uncle, continued recovery for Courtney, Huck, Turtleman, Tesla and family, Tiger and family

YCH took us out

Always an honor

Tiger

Crowd growing as time nears, the ultimate EHer has a FNG showing this morning.  0700, pledge.  Across the street and circle up for warm up.

State the mission of F3 and how we achieve that mission.   Disclaimer for FNG.  SSH, IW, arm circles, and gravel pickers all in cadence.  Also do some stretching.

Bunker goes with Breaker Breaker, bootcamp with me.

Mosey up the hill past the middle school, cross central ave.  Get to the hill at Oak St.  Looking for the six, FNG and Sargento changed course and headed back to the Bunker.

Rest of did a triple nickel up the hill.  Hand release merkins at the bottom, toe touch SSH at the top.  Hill steep at the end, good way to get started.  Mosey to tennis courts and Davis park for bear crawl suicides.  Bear crawl to sideline of each court.  First line gets five big boy sit ups.  Run back to start.  Bear crawl to next line, increase big boys by 5 each line.  Last line was 35 big boys.

Mosey back to the wall at First Baptist.  Either jump to the top 10 reps, or five step ups each leg.  Ten derkins and ten dips.  Rinse and repeat with 15 and then 20 derkins and dips.

Mosey to turd shack for some suspension merkins.  Plank with feet on wall, 12 to 18 inches off ground.  Hold the plank and finish with five merkins.  Three rounds.  Head to the Yank and meet back up with Bunker boys.  Time.

YHC had a word on placing limits on ourselves.  Played a short clip of song performed by Kodi Lee.  Kodi won America’s Got Talent a few years back singing and playing piano.  Kodi is blind and autistic.  Kodi also gives no attention to any reason why he can’t be a musical artist.  YHC states that often we don’t accomplish a task or improve our lives due to limits we place on ourselves.  We have to be willing to extend ourselves to achieve growth.

Sign up for Iron Pax, GrowRuck, or something that will challenge you.

Announcements:  IPC coming up, multiple CSAUP opportunities upcoming with first being 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, convergence 10/08

Prayer requests: Breaker Breaker sister-in-law and uncle, continued recovery for Courtney, Huck, Turtleman, Tesla and family, Tiger and family

YHC took us out

Always and honor

Tiger

Two years ago, Wichita talked me into doing a IPC. In prep for the upcoming IPC, we had a REPLAY of that IPC from 2 years ago with a Sarlacc twist for warm up.

Warm Up:

Gravel Pickers IC x10

At each light pole starting at bottom lot to the AG Center, 1 burpee, 10 merkins, 20 shoulder taps for a total of 10 poles.

Mosey to the soccer field, where YHC had relocated the Folsom coupons

Grab a block and head to the start line.

IPC:

Start line 10 blockies

Murder Bunnies to 25 yrd line for 25 Thrusters

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 50 yrd line for 50 Squats with block

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 75 yrd line for 75 curls

Carry block back to start

Run a lap around the field

Back to start for 10 blockies

Murder Bunnies to 100 yrd line for 100 chest press on your back on ground

Carry block back to start

Run a lap around the field

Challenge done.

Mosey back to flag for some Mary.

COT

Many prayer requests.

Wichita took us out

Sarlacc Out

I got up at 05:30 preparing to leave and meet a FNG at the Yank.

At 5:50, Hacksaw texted me saying he was looking forward to my Q and to not let them rest too much.  WAIT!!!  I have the Q this morning….

It is now 5:55 and I have to move if I am going to make Folsom on time.  I grab my coffee and out the door. I plan the Weinke as I drive to Folsom, luckily it takes a few minutes, so I had time.

Warm Up:

20 SSH ic turned into 40 SSH ic while waiting for Achy Breaky to get off his bike and prepare for workout. Gearwrench SSH’d to him to motivate him to move.

20 gravel pickers ic

Mosey to the Blocks

Grab a block and Shoulder carry to the Tennis Courts

The Thang:

Partner Up

200 Thrusters

400 Squats

600 LBCs

800 Offset Merkins

Mosey back to Blocks and then to the COT.

Everyone pushed hard and we completed with 30 sec left on the clock.

Ozark out!