11 men at Folsom this morning. All the F3 core exercises were performed. It was terrible!!!
Announcements
Nameorama
Prayer Request
SA
Month: August 2022 (Page 12 of 12)
Warmarama
SSHx10 IC
Hillbilliesx10 IC
Mosey to amphitheater
Thang
Triple Nickel time. 5 decline Merkins then to the top of the hill for 5 burpees. Rinse and repeat 5 times.
Mosey over to the ball field parking lot.
Line up for some 11’s. Jump squats on one end and lunges on the other(count 1leg).
Mosey over to the upper fishing pond parking lot. Line up for some Route 66 using Bobby Hurley’s.
Mosey on around to the tennis courts. 4 corner escalator. First corner 10 merkins, next corner 10 merkins + 20 French fries(count both arms), next corner 10 merkins + 20 French fries+ 30 mountain climbers(count both legs), fourth corner 10 merkins + 20 French fries, + 30 mountain climbers + 40 LBCs.
Mosey back to start. With a couple minutes left YHC calls on a PAX to lead us with one, Balljoint calls 5 Burpees OYO. Wichita adds in 20 merkins OYO.
Time!
Pledge
Announcements: Blood Drive August 10th, JJ5K (date unknown), Snowbird men’s retreat September 16-18
Prayer requests: Sparky’s parents, Achy Breaky’s uncle, Huckleberry, Goudelock family, Big Pappy and family, Melinda White, Clint Hudson, Wirenut’s 2.0, Stogie’s neighbor, Bedpan’s M
Moleskin; You can be out of this group for months, but when you do show back up, it’s like you were never really gone. Except for the fact your body lets you know you’ve been out. It’s always an honor to lead you men. As I mentioned during the Q, it’s crucial in today’s society for men to be MEN! “Toxic masculinity” is a term used to tear down that notion. It’s not toxic to be men. It’s biblical. Also, confidentiality is a big part of F3. What we share between each other stays our group. Trust can easily be lost. That being said, I’m thankful to be a part of this thing called F3.
SYITG
MW out!
17 HIM’s showed came out to put in some work in the gloom at Folsom.
We started out with a disclaimer, in which I very clearly stated that I was in no way a professional……
Did some warm-up and then went for an aimless mosey up to the tennis courts and then back down towards the lot, only to realize we had more PAX than coupons so the mosey got a little longer when we doubled back for cinder blocks.
Broke up into groups of 3 or 4 and did 4 sets of literally whatever at times because groups of 4 had 1 block, 1 kettlebell
There was some well-deserved mumble chatter. This didn’t improve when we took a break from the random series of kettle bell swings, curls presses, burpees, planks, squats, to go over to the shelter for 200 dips… and bats flying overhead.
At this point I tagged out, my workout simply wasn’t well planned enough for that many guys. Balljoint called for 11’s which took us out. Thankfully the PAX saw to returning the coupons for future use and we took it out with COT, Pledge, Announcements, Sarlacc prayed us out
Announcements
Prayer Requests
Only four PAX this morning at The Pub, two ran and two rucked. Headlamps and reflective gear was worn. Look both ways when crossing intersections.
The Pledge
COT
Announcement
Prayer Request
YHC closed in prayer
Whoppee taking a beach hiatus for few days, needed someone to fill in, happy to do it. Vacations and other commitments kept numbers down, four for bootcamp and three for Painlab.
Time hits, let’s get the pledge. Start out the mission of F3 and then take a moment to speak on importance of good warm up. SSH, arm circles, IW and gravel pickers, all in cadence. Then some stretching.
Split the group. Bootcampers come with me to First Pres where some blocks are waiting. Call for Dora, but not like normal. Exercises are blockies (75), squat thrust (150) and murder bunnies (250). Partner starts the work while the other laps the parking lot. This got tough quickly, especially with the humidity.
Once thrusters are done, we all grab a block and do 125 murder bunnies together.
Time for some four corners. 10 merkins, next corner, merkins and add 10 squats, next corner tack on 10 big boys, last corner all the previous plus 10 SSH.
Few minutes remain so head to the flag. Join Painlab for couple minutes Mary. Time
Spoke to the importance of pod casts, Q source, Shield Lock, Whetstone and GrowRuck. Participate in these things men, that’s where the growth happens.
Announcements: Blood drive Aug 10, Dads Aug 20
Prayer: Tesla family, Sprinkler family, Tiger family, kids going back to school, Pax traveling, Huck, Turtleman, Big Pappy, Frazier family in Belmont who lost 17 year old son, Michelle Leonhardt illness
YHC took us out
Always an honor
Tiger
5 HIMS joined YHC for a sub Q at Mt Hollywood this morning. I got a text from GoldDigger last night asking me where I was going to post. I told him I planned on Mt Hollywood and expected a text back about some EC. He did text me back, with the same idea in mind; but some unforeseen circumstances came up in the interim; so the EC text turned into a sub request. I was happy to be able to help my brother and hope the guys got their money’s worth as this was a burpee and running-free workout.
Pledge
Warm Up: Don Q, Toy Soldiers, Plank Stretches
Thang:
Webbicide:
Run to the first line, do one Merkin, run back to start, run to next line, do two Merkins, and so on until you get to 10.
40’s:
Dips/Shoulder Taps
7 of Diamonds:
7 Werkins
14 4-Count Flutters
21 4-Count LBCs
28 American Hammers
Mountaineer Motivator: 10 SSH, Half Arm, Just Leg, Hop, Calf Raises..9,8..
4 corner Escalator:
10 Big Boys,
10 Big Boys, 20 Monkey Humpers
10 Big Boys, 20 Monkey Humpers, 30 CDDs
10 Big Boys, 20 Monkey Humpers, 30 CDDs, 40 American Hammers
Announcements:
Be on the lookout for future CSAUP opportunities. Fill out Roscoe’s one-question survey on Slack or Twitter.
Blood drive 8/10
Dad’s workout 8/20
Dad’s skating 9/17
JJ5K 9/24
Prayer Requests:
Pillager’s Mom
Bos’ Dad
Expectant parents
Back-to-school
Word:
Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength.
Isaiah 40:28-29 ESV
God never suffers setbacks, and He helps those who do.
YHC took us out.
I would encourage those who either haven’t been to Mt Hollywood in awhile or haven’t lead a workout there, to pick up a Q. Mt Hollywood is terrific site with lots to offer: a smooth parking lot, benches, good wall space, plenty of other parking areas within running distance, great hills on which to Nur or Route 66, and a sunrise which will not disappoint.
Enjoyed the fellowship, guys! Good work!
Seuss
5 PAX met for some kettlebell work none of us expected.
JJ, Watts up, Murtaugh, EZ Rider and myself kicked it off with a warm up and then did the thing.
Single-arm over-head march down to the bank parking lot then split into sort-of pairs and did some butterflies, swings, curl and press, alternating between that and a mosey down to the entrance for burpees and big boys.
After we finished an absurd number of each of those, we marched back up to pelicans and did a few rounds of Mary with JJ going for the flutter kick world record.
COT, announcements, pledge and EZ said a word of prayer.
A good time was had by all!
– Maybelline
Two runners and a rucker made it through the high humidity at The Sword this morning.
Psalms 1 – “Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the Lord, and who meditates on his law day and night. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither – whatever they do prospers. Not so the wicked! They are like chaff that the wind blows away. Therefore the wicked will not stand in the judgment, nor sinners in the assembly of the righteous. For the Lord watches over the way of the righteous, but the way of the wicked leads to destruction.”
Announcements
Be on the lookout for future CSAUP opportunities. Blood drive 8/10, Dad’s workout 8/20, Dad’s skating 9/17, JJ5K 9/24
Prayer Request
Striper’s brother
Huck
Traveling PAX
YHC took us out.
I’m Broke
oompa is on IR at the moment.
I took the Q and five total came out this morning for some werk.
Warm Up.
Mosey to the school four corners
circle the stairs with 10 merkins at the top. 10x
church for some Hilling
Nur Hill Side step back down 10-1 American Hammers.
Monkey Humpers from hump to hump at the park.
Time. a little over 2 miles and some good calorie burn.
Prayer Request,
COT
Time.
The Bed Pan is full!