Month: September 2022 (Page 1 of 11)

Wow! 5 years with F3 and what a lot of fun it has been.

No FNGs – brief disclaimer

Warmup

The Thang

Mosey to American Legion parking lot

The Pledge

21 Merkins

Mosey to cemetery

Lunge walk around circle

At next circle – Zombie Walks

Mosey to bottom of hill

Triple Nickel

CDDs at bottom

Squats at top

Start mosey back to shovel flag

Stop at Four Squares Church parking lot

• 25 I/C American Hammers
• 25 I/C Flutters
• 25 I/C LBCs

Finish up at shovel flag for COT

Announcements

Prayer request

YHC closed in prayer

Thank you men for the opportunity to lead and to F3 Gastonia for helping me become a better man, physically and a better husband, father, and F3 Brother!

Over and out!

Breaker Breaker

Bubba Sparxx was out of town this week and was looking someone to take the Q. After a few post on Slack and no one would step up, YHC said yes. The plan was to head to Folsom Thursday morning to knock out week 0 of IPC, but why not take it to the Goat and that is what I did.

Its 5:30 am and time to get to work.

No FNG’s, so a brief disclaimer and onto the warmup and then the IPC

Format:

• Complete the workout for time
• Measure out 100 feet in a straight line
• A standard Coupon is needed for this workout

The Thang

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

Brenton – 3 rounds:

1. 100 foot bearcrawl out
2. 100 foot burpee broad jump back
   • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

The Pledge

COT

Announcements

Prayer Request

YHC closed us out in prayer,

Over and out!

Breaker Breaker

The IPC has been a popular event around Folsom this year. I’ve seen other regions run the events as a relay and it looked like fun so I asked around to see if there was any interest in doing one at Folsom. A handful of hardcore hims agreed to participate so we set it up for Friday morning. We split up the work and the running trying to keep pax’s strong points in mind to stay competitive. We lost Wirenut at the last minute due to work. But we still had enough to make it happen everyone pushed hard and we got a time that took 3rd place for the week 💪🏻 Special thanks to Huckleberry for proctoring and filming he’s filled a much needed role in that position this year. Hopefully we can do the relay on a regular basis I feel like it promotes teamwork and fellowship.

8 men braved the tropical storm winds from Hurricane Ian this am to knock out the Iron Pax relay for week 4. It wasn’t quite as organized as Westsides relay Q last week but we got it done in 28:02 💪🏼.  I feel like we could have shaved another minute if we didn’t have that headwind on the run back or a hill to go up but still proud of our time.   Thanks to all the guys and to my 2.0 F3 Scoonter (Bryten) for coming out to film/proctor for us.  Link to our YouTube video below.

We had low 40s and HIM as far as the eye could see. It was the best running weather of the season in my opinion. Had you been in the industrial park behind Gaston College, you could have seen a lanky giraffe lose a fight with a side walk. Who knew they could flip so easily!?! I notice Mini Blind picking up the pace and getting in around 5 miles with Grandpa Leppard. MB will be handing out butterscotch and talking about how he used to be faster than everyone in about 2 months!

Rumor has it Wirenut got some new running shoes and took them for a 4 mile test drive, but a quick Twitter check will show there now sign of Wirenut in the COT. Hmmmmmmmmm.

This morning at Diablo Sammich at its new location Publix on Hoffman Rd started with a nice cool breeze from the distant but approaching Hurricane Ian.

As YHC pulls into the parking lot the Pub regulars were gathering for there morning jaunt.  Flag was planted and friendly hellos were being exchanged.  YHC must comment on as far as I can tell Flintstone was running around the parking lot when I showed and was still running when I left an hr later only stopping for the pledge and COT.  Way to push brother.

Bandit and Goose arrive to join Tube and myself for a morning ruck.

Pledge

Diablo breaks off from the Pub Runners.

We ruck over to the Dr. office parking lot.  Each Pax calls a 20ct of an ab exercise.

LBC’s

Heels to Heaven

Michael Phelps

Dying Cockroaches

Ruck to Old Well Ln.  Down the hill and back up twice.

Continue down Hoffman Rd to Elkhart Cir, down maybe 100 yards to turn around and start heading back.

Stop back by the same Dr’s office for more 20ct of Mary.

This time:

LBC’s

American Hammers

Big Boy sit-ups

Penguins

Over to the handicap parking signs:

20 calf raises feet parallel

20 calf raises feet turned out

20 calf raises feet turned in

Ruck back to flag

It was a great morning with ever better guys.  We got to hear a little about the world travels of Goose.  Seems that he has been everywhere.  Nothing educated and inspires like travel.  This must be true of Goose.  He is both educated and inspirational.  Bandit is beaming….and rightfully so.

Thanks Tube for the encouragement and telling me that the location has changed.

Hear Ye! Hear Ye!  To the Diablo Sammich participants.  If you are wanting to post at the Sammich, it is at the Pub now.

Roscoe led up in the COT and prayer.

Prayers for FL in the midst of this storm.

Tube’s M with kidney stones.  Those things suck bad.

It was a wonderful way to start the day.

Stay safe out there.  Gonna be rainy.

AYE!!!!!!!!!!!!!!

Timeframe

I freestyled this one with some mobility and running drills. last 15 mins or so was some ultimate rules football. It was a blowout for sure and I think Leppards team won (only bc he was on my team this time). Temps were in the 90’s most of the day but began to cool off during the workout as a cooler front moved in.  It was fun as always!

I rolled into Folsom at 4:20 this am to set up for week 4 Iron Pax Challenge. We had a couple PAX that wanted to get a head start due to this one being a long grind with some mileage.  We got Stogie and Ozark started around 4:35ish and me and Balljoint accompanied them on a few of their runs for moral  support until the rest of the gang started rolling in. It was about 50 degrees and alittle breezy but we had some music and a lot of work to warm us up and keep our minds off it.  Here was the prescription.

100 Gas Pumpers
50 Jump Rope
1 mile run

25 Hello Dollies
25 Burpees
50 Jump Rope
400-meter run

25 Hand Release Merkins

25 V-Ups
50 Jump Rope
400-meter run

25 Leg Raises
25 Jungle Boi Squats
50 Jump Rope
400-meter run

25 4-count flutter kicks
25 Bonnie Blairs
50 Jump Rope
400-meter run

100 Big Boy Sit-ups
50 Jump Rope
1 mile run

Everyone was pushing themselves and one another this morning. No matter the time everyone should be proud for even getting out of bed to get it done.