Month: October 2022 (Page 7 of 11)

17 HIM showed up this am for some Folsom beat down, today was a special day for me as it was my 300th post since I started F3 last October. I’ve been post counting and eyeballing the calendar to try and to line up my 300th post for a Q, I’ve had my eyes set on the 11th for about a month.  To keep up the trend for my other milestone post Q’s everything is 300 reps (probably won’t do a 400).  As we got started we had a few stragglers show as the warmup started, but late or on time just glad to have them there.

Warmup

10 Gravel pickers IC

20 Side Straddle Hops

Moroccan Night clubs

10 Burpees

20 more SSH waiting for Sparky

10 more Burpees so he didn’t feel left out

Mosey to Shelter

Dora with partner, one does the work, one runs top of parking lot and back.

300-Step ups count both sides

300-Derkins

300-Dips

I Found a variation of the AB workout from the movie 300 and it happened to be 300 reps to continue with the theme.  

300 AB workout, 300 Reps of abs.

50 Big boys with a reach up

25 Side crunches to left

25 Side crunches to the right

50 American hammers both count one side

50 Hi/low scissor crosses one cross low one high.

Leaning knees drives left 25

Leaning knee drives right 25

Wiper planks 50 each side

We barely made it back to COT for time. I appreciate everyone who came out for my 300th post and thanks to Balljoint for pushing me to get into F3 and handing over site Q duties for Folsom.

Announcements

Convergence 15th at Bulldog WA Bess School

Stanley Creek Massacre

Prayer

Sarlacc’s job Interviews

Family’s that have lost babies

Huck

MW grandma

Stripers Brother

Our F3 brothers and family

Purple Haze mom

Hacksaw and Roundups family

Purple Haze and I did some stuff: Wish you would have been there.

With there being a celebrity Q at the Gashouse, I wasn’t sure how many pax we would have at The Yank.  So I was pleasantly surprised to see we had a half dozen at 0700.  All vets, so there was a quick disclaimer.  As I like to do I sprinkled some trivia questions into the workout.  The way it works is I ask the question.  Give the pax some time to deliberate.  They give me one final answer.  If they get it right, we move on.  They get it wrong, we all do 5 burpees.

Moseyed the long way around to the pavilion for some Corewood.  We did the following:

Crunchy frogs
Dying cockroaches
Heels to Heaven
American Hammers
Freddie Mercuries
Pretzel Crunches

Mosey up to the track for a double quarter pounder.  We did 25 merkins, ran a quarter way around the track and did 50 squats, another quarter lap then 75 LBCs, another quarter lap then 100 SSHs and then finish out the rest of the lap.  When we got done we liked it so much we decided to run it back.  Literally.  We nurred a quarter lap to do 100 SSHs, nurred a quarter lap to do 75 LBCs….50 squats…25 merkins.

Slow mosey to the upper pavilion to do some dips and step ups.

Mosey back to the track for Dora.  100 seal jacks, 200 shoulder taps and 300 Moroccans (I went easy).

Mosey down to the fountain for what turned into a triple quad.  Squats on one end and CDDs on the other.

Pledge

Announcements

Prayer Requests

COT

F3 at The Storm
October 4, 2022, 5:30am
46 degrees

Warm up
Side straddle hops
Imperial walker
Merkin
downward dog
Lunge twist stretch

run around parking lot
Gratitude merkins – no repeats
Sally abs – leg raises, open close, flutters
3min 23 seconds

Run to bottom entrance & back
20 Bobby Hurley at speed bump
Sprint to next speed bump
5 burpees
Sprint to next speed bump
20 Bobby Hurley
Run to baseball field

3 sets of the following, 10 on 4 count
High knees & Ts
merkins
Mountain climbers
Flutters

Run around parking lot to side of school
backwards bear crawl up hill
5 burpees

Run behind school to roundabout
20 Bobby Hurley

Run to bench side of school
One foot on concrete pillar or bench for
Single leg lunge squats 20 each leg
Decline merkins 20
Single leg lunge squats 15 each leg
Decline merkins 20
Single leg lunge squats 10each leg
Decline merkins 20

5 burpees for the train

Run to start
1.85 total miles

The Pledge

COT

Announcements

Prayer Request

Bouquet closed in prayer

We had 4 runners this morning and we ran. Then we had QSource – Contentment

The Pledge

COT

Announcements

Prayer Request

YHC closed us in prayer

Over and out,

Breaker

Let your light shine before Men, in such a way that they may see your good works, and glorify your Father who is in Heaven.

Mathew 5:16

Last night Sarlacc reached out to have someone take the Q at the Sword. Wichita was unable to make it this morning.

When I seen this message my first thought was, I can take the Q and use one of the many verses Wichita has sent me in the mornings. Not to copy him or to steal ones thunder. Simply I felt that a small piece of Wichita would be at the Q.

Do you send someone or receive from someone encouraging messages or scripture from the Bible?

Just like the verse above seeing that message can illuminate someone’s morning.  I challenge those out there to send a message to another Man maybe it would be best if you send one to your M. Whoever you think needs to see it do it. Be the Light that God knows we can be. Not some low light incandescent be that HUGE L.E.D. light bar you see on a truck going down the road.

God Knows you can because he made you in his image.

Prayer request:

Sarlacc has a few job interviews this week. Stripers Brother, Purple Hazes Mom, Hacksaw and Round Up, Hacksaws Mom passed away last week. Gear Wrenches inlaws.

The Bed Pan is Full….

Today was a great day. I really hoped it would be. I sometimes think about “things.” It’s usually when I am off work for a few days and my mind starts to wander and I start dreaming about things that I could be doing better at work or home or with the family. I guess when I slow down enough to consider what is going on around me, I think of ways to make changes hopefully for the better. Although I didn’t have time off to do that, this whole week I was a little excited and nervous about the weekend. Think about all the things that have happened to you over the last few years since you joined F3. For me, it was thankfully early in the forming stages of GasHouse in 2015. Sure we had some guidance and people giving us advice, but we were really just hanging on trying not to let the wheels run off the track as we grew into a region. F3 has been a huge part of my life, and not just from 0530-0615. I’ve met some great guys. I’ve gotten in better shape. I’ve read more books and listened to more podcasts than I ever imagined. In a word…..I have matured. That is a big thing for me and I don’t say that lightly. I could not have done that without a lot of you and most importantly, I could not have done that without Dredd. This is a guy that I have had less than 2 hours of total conversation with in my entire life. Despite this, he has changed my life, possibly more than any other man outside of my family. That really sounds strange when I read that now. His vision for F3 and who he has inspired to be better men can never be understated. Think about that for a minute. When you think of a high impact man, his image needs to consume your thoughts.

I remember running 1 time a few years ago with Tooltime (AKA Bolt) and he got this funny look on his face and said something about how cool it was that we had been a part of building this “thing” in Gastonia. I didn’t want to let it get to my head (don’t think I need any help with that) so I just kind of laughed it off and changed the subject quickly. I know a lot of guys played a role in starting F3 in Gastonia and even more are still playing a role in keeping it going. Just remember, it takes all of us but it probably started with a little spark of a thought from Dredd at the right time with the right people around him and see what F3 has become? Things like this really confirm to me there is a God, there is a plan, and sometimes I need to just hang on and try not to let the wheels run off the track. We have a great group of men with F3 here in GasHouse. Every day you don’t post, you are missing out on that gift and maybe missing an opportunity to be that spark that makes a difference for another guy. That difference might be as simple as sticking with F3 just to exercise or maybe as big as deciding it’s time to make a change in his life for the better. Think if Dredd fartsacked on 1/1/2011? What would you be doing right now? Who would you be right now? More importantly, where would you be headed?

Dread delivered in GasHouse…..in a big way. It’s not too late to reap the benefits. If you were not there at GasHouse, you missed out. We had a great time and got better. Thanks for helping to keep the wheels on the track.

Whoopee