Month: October 2022 (Page 4 of 11)

Brisk October morning for an inspiring run.  Our fearless nantan suffered a displaced fracture to his humerus (no its not funny) last week while battling combatants at the Crammer Mountain golf club.   Even though he is facing surgery and the bone is still displaced he not only posted but RAN the 5 miles this morning at an 8:20 pace. Put that in your stovepipe next time you hit the snooze.

Announcements:

Can food drive – collecting can goods Sat Nov 4

Christmas party Dec 3

Christmastown 5K

Prayers for Sargento – surgery Monday

John Griffin friend of Sargentos with pancreatic caner

Warm Up…

SSH, Imperial Walkers, Mericans

Round One

Mosey to Martha’s parking lot (this means Goose runs with the PAX while Bandit nurses his knees carrying lightweight ruck sack – thanks to Flintstone for staying with the 6).  At the target waypoint Bandit calls audible with the Dance of the Dying Cockroach.  Following, Goose instructs partner 1 to plank while partner 2 traverses the parking lot as desired (some bear crawl, some lunge, some high knees, at least one skipped like a fairy).  We did this too many times (3, 4, 5?).

Round Two

Mosey to Pavillion for some individual work, including more planks.  On the way… yep damn cockroaches!!  Goose then leads us in Step ups, PLANKS, Dips, PLANKS, Planks, PLANKS, Squats, PLANKS, Cockroaches, PLANKS, Cockroaches… you get it!

Round Three

Good ole fashioned Dora, Dora, Dora… 100 Meric (cockroaches) ans, 200 Sq (cockroaches) uats, 300 LB (cockroaches) Cs

Wrap Up

Goose and PAX run a lap round the baseball fields while Bandit/Flintstone ruck back to Snowballs.  Somewhere in there, we all meet up for… more cockroaches.  We wrap up at snowballs with round of Mary.

Moleskin

Great to be back out in the gloom with everyone.   Thanks to Flintstone for the encouragement.  It’s been a very long time since my last Q.  Great to do this with my 2.1 (love you Goose!) without whom I may have fart sacked instead.  In fact, without me, he probably would have too.  That’s the point… you can’t really do it on your own.   It doesn’t matter if it’s your career, your faith journey, your wellness… it takes a village.  You need someone that has your back, that encourages and pushes you.  I am so thankful for my F3 village for the push, encouragement, and accountability!.  Glad to celebrate F3 with all you fools!!!!

On behalf of Goose (who is currently halfway around the world) and me…

Thanks!

Bandit

JJ help warm things up in the 30-degree weather. From there Amazon took the lead.

Mosey down Neal Hawkins Rd. on the sidewalk, pass the entrance to Martha Rivers park on the left, turn right onto Valleywood Dr. At the corner of Valleywood Dr. and Rivermont Dr. ,Stop and do 10 squats & 10 burpees. Turn right onto Rivermont Dr.. stop at every other mailbox and do 10 merkins (there are 12 mailboxes, so 6 sets of merkins) at the end of Rivermont Dr. turn right and continue mosey until the empty Bank building.

In the rear parking lot of the bank:

• 5 burpees run across the parking lot do 5 Alarm clocks, rinse and repeat 3 times.
• Lunges across the parking lot, bunny hops back; rinse and repeat 3 times.
• 10 Dyeing Cockroach run across the parking lot do 10 merkins, rinse and repeat 3 times

Mosey back to Rivermont Dr. stop at every other mailbox and do 10 squats. Turn left onto Valleywood Dr. cross Neal Hawkins Rd. into Martha Rivers park.

Stopped at the American flag and said the Pledge of Allegiance.

Mosey to picknick shelter:

• 40 stair steps & 10 dyeing cockroaches

Stopped a few light posts to do more squats and jumping squats. Mosey back to starting point.

Warm Up.

It was good and cold and the pax were excited probably more that it is Friday.

Just a few warm ups in and Amazon comes running up so we greeted him with some monkey humpers.

Booyah Merkins.

I asked the pax what memory they had of F3 that has kept them coming back. Mine was the morning I thought I could not finish the workout and Booyah merkins were called last I was tanked and thanks to Slaw that morning for pulling me through.

Booyah Merkins 10-1

mosey to the red light on Main. Since Easy rider sometimes has questions I asked him what side of the street should we werk from. By this point Mumble chattter was going well. Easy calls left I called the post with American flags to do American Hammers and crunchy frogs 10 at each Flag. Easy in all his wisdom realized not every pole had a flag so he proceeded to use this to his advantage.

Once we finished we moseyed back to the Rotary. Only to begin again.

Time for some timed work.

20 exercises 40/20 every 5th exercise take a lap around the rotary.

With this Motley Crue farts were made and words were said. It was a lot of fun and a great Calorie burn.

New memories are made every day its how you let them impact you that makes the difference.

FYI we did Burpees. Even for the train.

Thanks to all who came out this morning. I appreciate all of you.

Prayer request.

Purple Hazes Mom, Easy Riders family, Sarlacc and his interviews. Sargento, Big Pappys Lil Kid Eli, I heard Amazon mention a special delivery coming to him and his wife so keep them in your prayers also.

The Bed Pan is Full!!

Ranlo.

A bunch of guys showed up today for some work. Most of us dressed for the cooler weather. Then there was Dr. Seuss. In shorts and short sleeves. And 1 big grin and no complaining at all. We started with a disclaimer, the pledge, then a quick warmup and got to work. We moseyed to the school where I had some coupons laid out but bypassed them for a few rounds of hip slappers. That got us warmed up good so we got to the coupons for some instructions: split into 2 groups, group 1: grab a coupon and get 22 step ups on the rock-like objects in front of the school; group 2: mosey to end of lot for 22 Merkins. Each trip for Merkins drop 2 reps, and each trip to the coupons get 22 step ups. Coupons included 40# dumbbells, 30# ruck plate, sandbag, ruck, and 2 collections of marble-wrapped in towels or pool noodle floatie stuff. We did about 5-6 trips then moved on to some book learnin’. I am reading a book by Ryan Holiday who does a podcast on stoicism and has written some books also….more on that below. The book is called Discipline is Destiny and so far it’s pretty good.

It was about this time that the wheels came off. I tried to do an Indian run with 2 lines but couldn’t remember how to make it work right. We carried 2 coupons, took turns leading the lines, and ran around the parking lot 1 time. It was not pretty, but we did it anyway. After that general screw up, we did some more hip slappers and even considered slapping the hip (or other body part) of the pax next to you and calling it Witch Slappers (or Bitch Slappers). We also talked about the Wall of Thermopylae exercise (ask an old guy if you don’t know what that is) then moved on to the next exercise: 11’s-we did overhead claps on the far end and LBC’s on the near end. We jumped our way to the far side and nurred our way back. Thankfully no Anthraxes were injured during the nurring. A few reps in I shortened the distance that we hopped/jumped. Jumping is way under-rated. That is tough. At this point I asked Broke would he rather run or do hip slappers……back on the wall for another round of hip slappers. I think I like Broke. Anybody who chooses hip slappers over running is aaallllrriiiggghhhhtttt in my book.

Time was getting short so we grabbed the coupons, moseyed to start for some tag team suicides/plank with the light posts for a few rounds, and then ended with a few rounds of speed Mary and COT.

This was a good day for me-got started early, put in some work with some great guys, and had fun doing it. The part of the book that I mentioned above reading this am was about getting up early. It talked about a single mom who would get up early to write (she was a writer for magazines) and once her kids got up, she couldn’t focus as much on the work so she started early every day. There was also a quote from Marcus Aurelius’s book Meditations where he is trying to convince himself to get out of bed and says to himself: “Is this what I was created for? To huddle under the blankets and stay warm?” Another author he quotes believes Christ recommended rising early in the morning by rising from his grave very early and says maybe that is why quiet mornings seem so holy. He suggests that we are tapping into the traditions of our ancestors who rose early to pray, farm, and do other necessary tasks early in the morning.

He goes on to say this: “When you have trouble waking up, when you find it hard, remind yourself of who you come from, remind yourself of the tradition, remind yourself of what is at stake….Think of how lucky you are. Be glad to be awake. Feel the joy of being able to do what you love. Cherish the time. But most of all, use it.”

Hope you all got something out of this morning besides some physical exercise. The time that I spent with F3 guys is never wasted. Taking some time to slow down and enjoy each other is important. What if I told you I only had 10 more times that I could post…..ever? What if I told you YOU only had 10 more times to post ever? Think about that for a minute. It’s a bit cliche, but remember, none of us is promised tomorrow. Cherish the time. But most of all, USE IT. And use it wisely.

thanks for coming out this morning guys-Whoopee

We got some practice in for Freights ultimate frisbee tournament coming up Thanksgiving. For whatever reason everyone was really hustling this game. We were all wore out by the end. Sister Act showed up to get me back for a previous ultimate frisbee injury that he blames on me but was really Gold Diggers fault. He did give me a shot to the jaw, but it was a small price to pay for the W!!!!!