Day: November 11, 2022

The Yank

Warm up
10 In cadence
Grass Pickers
Imperial Walkers
Flutter Kicks
LBC
SSH
Arm Circles

Split from Pain Labbers. Mosey to Hawthorne Hill.
Triple Nickel
Run up to the top of the hill or stop sign and perform 5 Merkins. Run back down and perform 5 Squats.

Mosey to the front of the school.
Figure 8 exercise. Run the figure 8 loop and perform the following 6 exercises at each turn. Each exercise is 10 reps.
1. Squats
2. Monkey Humpers
3. Calf Raises
4. Dips
5. Squats
6. Monkey Humpers
7. Burpees
8. Imperial Walkers 5 each leg

Round 2 will be the same route with new exercises and 20 reps each.
1. Flutter kicks 10 each leg
2. One Leg Deadlift 10 each leg
3. Dying Cockroach’s 10 each leg
4. Rocky Balboa 10 each leg
5. Flutter Kicks 10 each leg
6. One Leg Deadlift 10 each leg
7. Hillbillies 10 each leg
8. Lunges 10 each leg

Mosey back down to the road beside the railroad tracks.
Burpee Walk up the road.
Lunge, Lunge, Burpee up the road till I say stop. Then turn around and do them back.

finish up at the statue.

Warm up
Gravel Pickers
Moroccan Night Clubs
SSH
Squats
Plank
Nolan Ryan’s
Pretzel Crunches

This will be a format of week zero for the IPC
5 Rounds
20 Reps
Squats
Merkins

3 Rounds
Bear Crawl across the parking lot and then do 5 Burpees. Zombie walk back and perform 5 Burpees.

5 Rounds
20 Reps
Flutter Kicks
LBC

Mosey back to the start for some AB Marry.

The Storm

Warm up
Gravel Pickers
Moroccan Night Clubs
SSH
Squats
Plank
Nolan Ryan’s
Pretzel Crunches

Mosey around the school and back to the parking lot to loosen up our legs.
This will be a format of week zero for the IPC
5 Rounds
20 Reps
Squats
Merkins

3 Rounds
Bear Crawl across the parking lot and then do 5 Burpees. Zombie walk back and perform 5 Burpees.

5 Rounds
20 Reps
Flutter Kicks
LBC

Mosey back to the start for some AB Marry.

STILL BEING INSPIRED BY GOGGINS, I BROUGHT MY NEW 5 MINUTES OF PAIN WORKOUT TO THE TOUGH MEN OF MIDORIYAMA.

SURE WE COULD RUN ALL OVER THE PLACE AND DO 20 REPS OF SOMETHING, AND BE CONTENT. SOMETIMES YOU JUST NEED TO BLOW IT OUT AND PUSH YOURSELF.

Warm up.
Gravel pickers
Don Quixote’s
Hillbillies
Left over right and reverse.

LETS MOSEY.

EACH ROUND OF EXERCISES IS FOR TIME. 5 MINUTES.

MOSEY TO THE OTHER TURD SHACK FOR OUR FIRST ROUND. SECOND ROUND AT THE TRANSFORMERS BY THE SOCCER FIELDS AND THIRD ROUNDS WAS AT THE FAR CORNER OF THE SOCCER FIELDS. THE LAST ROUND WAS AT THE CORNER OF THE SMALL SOCCER FIELD.

Merkins
Flutter kicks
Squats
WW1
SSH

MOSEY BACK TO THE START FOR SOME STRETCHING. I GAVE SEVERAL PAX A CHANCE TO CALL A STRECTH. DEFIB, FREIGHT AND LEPPARD JOINED IN ON THE  COOL DOWN. THIS IS WHERE OOMPA CALLED AN ARM SLING THAT BECAME THE SLAP A HOE EXERCISE.

THERE WAS A LITTLE BIT OF CRYING THAT HAS SEEMED TO ECO OUT THROUGH THE REGION.  BUT I DON’T GIVE A CRAP. I’M BRINGING MORE THE NEXT TIME! THANK YOU SLAW FOR THE OPERTUNITY.

BE GOOD BROTHERS!!

ANNOUCEMENTS :

CHRISTMAS TOWN 5K, CHRISTMAS PARTY DEC 3RD, COLLECTING FOODS, LOOK AT SLACK OR ASK ANOTHER PAX FOR ANY QUESTIONS.

PRAYER REQUEST.

ALL PAX AND FAMILIES,  GUMBY MOM, HUCK, MY DAD COULD USE YOUR PRAYERS AS WELL, PLEASE JOIN THE PRAYER REQUEST CHANNEL ON SLACK AND SHARE REQUEST ALONG WITH ANY PRAISES!

It’s been a long time since YHC has Q’d at Folsom. It’s a combination of work schedule conflicts and the insecurity of being the only PAX in attendance that can’t grow facial hair. Gear Wrench asked YHC back in October to grab a Q at Folsom in November (since YHC isn’t prolific in the Q department). YHC picked one up and tried to decide on a Weinke that wouldn’t disappoint the bearded brethren. Here’s how it went.

PLEDGE

Warmup: 1 SSH IC (a.k.a. the Whoopee warmup)

Thang: Brisk mosey to the tennis courts for 4 corners escalator.

• Corner 1: 10 Mike Tysons
• Corner 2: 10 Mike Tysons, 20 Squats
• Corner 3: 10 Mike Tysons, 20 Squats, 30 Flutter Kicks (IC)
• Corner 4: 10 Mike Tysons, 20 Squats, 30 Flutter Kicks (IC), 40 SSH (SC)

Mosey to the large triangle of roads at Folsom. We began the Bearmuda Triangle. YHC says began because we had to finish on a smaller triangle. The shortest leg of this triangle was approx. 20 yards. The other 2 legs were longer. YHC admits this was overzealous (read: stupid) and Omaha’d to the smaller triangle before a mutiny ensued. Even on the smaller triangle (and flat ground) this still took a while to complete.

Head back down the hill towards the flag. Stop at every light pole for 5 Burpees, 10 Werkins, 15 Reverse Crunches.

Circle up at the flag for 2 minutes of Merkin Ring of Fire. Some PAX were sucking wind about a minute into it.

Time’s up!

Announcements:

• Christmas Party on 12/3 at Lewis Farm
• Christmastown 5k on 11/26. We have 4 or 5 track commanders. We need runners HC to Broke on Slack.
• Care packages for Sgt. Pork Chop (who is now a true Sergeant deployed in Germany)

Prayer Requests:

• Huck
• Gumby’s mother
• Wichita and Pillager are both expecting babies in the next 12 days
• Our Nation
• Homeless/ Lonely people this time of year

YHC took us out in prayer

NMM:

YHC remembers when Huckleberry was site Q at Folsom. There were a few times when he was the only PAX posting at Folsom. After that long dry spell, some old PAX started posting again and many new guys have arrived on the scene. Folsom is now a thriving AO with a strong core of battle hardened bearded beasts that represent all 3 Fs proudly. Please understand, YHC isn’t dismissing any other Gashouse AO in the least. He’s just happy to see Folsom accelerating once again. Thank you, Huckleberry. Your “never quit” attitude kept Folsom rolling through the lean times. AYE!

Now if YHC could just grow a beard…….

L8R SK8RS,

Slaw

WHERE 2 OR MORE GATHER IN THE GLOOM THERE WILL BE PAIN!!.   A LITTLE LIGHT DRIZZLE AND WET GROUND, 2 SHOWED WITH ME TO GET A LITTLE BIT OF BLOOD PUMPING IN THE A.M. WITH A LITTLE DAVID GOGGINS INSPIRATION WE PUT SOME HATE ON THIS MF’ER AND GOT AFTER IT.

Warm up.
Gravel pickers
Don Quixote’s
Hillbillies
Left over right and reverse.

THE PLAN IS TO MOSEY TO DIFFERENT LOCATIONS WITH SHELTER AND PEFORM 5 MINUTES OF ONE EXERCISE AT A TIME. WE VISITED THE 2 BANKS AND THE FRONT OF THE ELEMENTARY SCHOOL.

NOONE COMPLAIMED, WE JUST GOT AFTER  IT.
EXERCISES WERE AS FOLLOWED.

Merkins
Flutter kicks
LBC
Plank , high, low and side planks
Squats
WW1
SSH

ANNOUCEMENTS :

CHRISTMAS TOWN 5K, CHRISTMAS PARTY DEC 3RD, COLLECTING FOODS, LOOK AT SLACK OR ASK ANOTHER PAX FOR ANY QUESTIONS.

PRAYER REQUEST.

ALL PAX AND FAMILIES, MY DAD COULD USE YOUR PRAYERS, PLEASE JOIN THE PRAYER REQUEST CHANNEL ON SLACK AND SHARE REQUEST ALONG WITH ANY PRAISES!

BLUEPRINT –

GOOD TO MEET YOU SIR AND KEEP ROCKING BROTHER.

FREON –

THANK YOU AGAIN BROTHER FOR LETTING ME LEAD. YOUR EXAMPLE IS ALWAYS PUSHING ME TO WORK HARDER.

Warm: SSH, Burpees, Plank Jacks, Burpees

The Thing:

20 merkins, bear crawl to set point, 30 lbcs, bear crawl to set point, 20 squats. Then make your way back to starting point stopping for each exercise.

20 werkings, crab walk to set point, 30 flutters, crab walk to set point, 20 lunges. Then make your way back to starting point stopping for each exercise.

20 jump squats, broad jump to set point, 30 heels up, broad jump to set point, 20 diamonds. Then make your way back to starting point stopping for each exercise.

Lap around the parking lot.

20 step ups, mosey to 30 dips, mosey to 20 derkins, mosey to 30 dips, mosey to 20 step ups.

20 rocky balboas, mosey to 30 donkey kicks, mosey to 20 mike tysons, mosey to 30 donkey kicks, mosey to 20 rock balboas.

Mosey to the other school for 10 burpees, 30 calf raises

Mosey to steps: 15, 10, 5, 10, 15 calf raises, 5 burpees

Mary Core work

Today being Veterans Day, I thought it was fitting to do 22 of each exercise to take the time to think about and pray for our veterans. As sadly 22 veterans commit suicide each day.

Warm: SSH, Burpees, Plank Jacks, Burpees

The Thing:

22 merkins, bear crawl to set point, 22 lbcs, bear crawl to set point, 22 squats. Then make your way back to starting point stopping for each exercise.

22 werkings, crab walk to set point, 22 flutters, crab walk to set point, 22 lunges. Then make your way back to starting point stopping for each exercise.

22 jump squats, broad jump to set point, 22 heels up, broad jump to set point, 22 diamonds. Then make your way back to starting point stopping for each exercise.

Lap around the parking lot.

22 step ups, mosey to 22 dips, mosey to 22 derkins, mosey to 22 dips, mosey to 22 step ups.

22 rocky balboas, mosey to 22 donkey kicks, mosey to 22 mike tysons, mosey to 22 donkey kicks, mosey to 22 rock balboas.

2 laps around the parking lot

Mary with 22 of what was called

Bos and Flintstone did a slow slow mosey to prepare for Flintstone’s marathon on 11/12

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them.

Flagpole for Pledge

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

The Thang:

• Line up according to Spackle’s direction
• Run in cadence to FUSE stopping at intersections/locations chosen for ascending work.
• Exercises:
  5 burpees
  5 burpees, 10 Merkins,
  5 burpees, 10 Merkins, 20 Squats
  5 burpees, 10 Merkins, 20 Squats, 40 SSH

11s at FUSE lot with CDDs and Curb Squats (heels on curb and do a full range squat)

Route 66 with Bobby Hurleys.

Move to the fence for 20 calf raises called by YHC.

Mosey back to start stopping at locations earlier to work the number back down and dropping an exercise at each location.

Questions:  Does Veterans Day have an apostrophe (no). What was it originally called (Armistice Day). Due to government mishaps, it was moved and celebrated in this month until correct (October).  Who signed the bill making it Veterans Day (Dwight. D “Ike” Eisenhower).  What branches of service fought in WWII (USMC, ARMY, NAVY – Air Force was formed after and was the Army Air Corp)

Time was called but Sister Act asked about 22 for vets.  He called them for the finish.

Announcements: Stuffing to Gearwrench for Morons for Beer, Need pushers for Christmastown after Thanksgiving so HC to Broke, can goods to Freight and BOS for DCM, Christmas party 12/3, Ultimate Frisbee Thanksgiving morning at 7 (Midoriyama) so HC to Freight,

Prayers/Praise: EZ’s family, Veterans, Ball Joint at the race

“Perhaps you and I have lived with this miracle too long to be properly appreciative. Freedom is a fragile thing and is never more than one generation away from extinction”
~Ronald Reagan

Name-O-Rama:

COT:

Principles of F3:

1. Free of charge (zero cost, never charge for a workout)
2. Open to all men (no matter the man, you are welcome)
3. Held outdoors (rain or shine, heat or cold we are out there)
4. Peer led (led in a rotating fashion by the men who attend)
5. End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!