Fitness, Fellowship, Faith
A little pre Thanksgiving ruck and run at Member’s only this morning 11/20. Welcome back “The All” and FNG Mainframe, so named for his long time IT career that started inn the days of the old mainframe. How soon we forget!
Ruck had The Wall, Mainframe, Breaker-Breaker, The Wall, and Tesla. Bubba Sparxx and Gavel ran.
Great session on Team Building at Qsource. pretty important stuff. Weall jumped in and added our comments and questions. Just as it should be!
Tesla
Chad100 was today at GasHouse. Read about Chad Wilkerson, the SEAL, when you have a chance. Can also listen to the Jocko podcast #296 with his wife, Sara Wilkerson. Basically, it is about a SEAL who suffered from traumatic brain injury and eventually took his life, and how his wife is helping prevent this for future military personnel.
We did 1000 step ups with a ruck and all got better. I said this last year, but I plan on training a little more regularly this coming year. Maybeline was a trooper pushing me during the training the last couple months and JJ did this with us even without training and after 3 miles of EC!!!
We finished then hit COT with PainLabbers and Frosty. 6 of us made it to coffeteeria at the CBD.
Great work this am guys!
Whoopee
Good crowd this brisk morning. Some ran and some walked. Some were quite and some talked. Some got in some EC and some just made it out of bed. No matter the circumstance if you showed up you got a little better than you were before. Good work men.
This message is a great deal late and I can’t remember all the details from the COT other than lots of babies on the way prayers for those families. Christmas Dinner 12/3 go vote and or sign up. Prayers for all PAX and their families during this holiday season.
12 HIM showed for a warm November workout. Here is what happened.
Warmarama:
SSH, Gravel Pickers, Hillbilly’s
Thang:
We moseyed over to the turd shack by the pond, Rack and Stack starting with 10 Perfect Form Merkins then 20 Mountain Climbers, 30 LBC’s, and finally 40 Star Jumps.
Mosey to the hill that leads to the pier and do a Triple Nickel with Mike Tysons at the bottom and WW I at the top.
Next we mosey to each light post doing 5 of each exercises, Imperial Walker Squats, American Hammers and Diamond Merkins.
We make it back to start with time left for Dora so we partner up for 100 merkins, 200 squats and 300 LBC’s. Lunge walk the short distance back to start. Time
Announcements:
shirt preorder
Christmas party Dec 3 at 6pm
Prayer Request:
Tim Dellinger
Pockets dad
SA’s Daughter
Huck,
Turtleman
Purple Haze mom
my mom
Golddigger flu
stressful holidays
Wichita and family
Great work men! Just another walk in the park for this crowd. I’m glad to call each one of you a brother! Thanks for having my back. It was an honor to lead you tonight.
ok new Q November is over. Back to your regularly scheduled program! It’s cold I’m sick, people don’t know how to park…this week kind of sucks but I have the Q so here we go!
Warm up:
Gravel pickers, toy soldiers, right over left over right stretchy things, Abe Vigoda
The Thang:
Mosey to bottom of Folsom parking lot. I ask the Pax what the motto of F3 is? Crickets. I ask again .. Purple Haze tells me! “Leave no man behind but leave no man where you found him.” I have been to a couple of workouts lately where we kind of got strung out and people are many blocks behind, and we are waiting and standing, and some go back for the 6 and some don’t…well we gonna do it the BallJoint way today! Standing rule for next 45mins if you are done with your work, do SSH or if you can’t do that plank till everyone is done with their work/run. we didn’t start work or leave on a mosey till everyone was ready to move together…. No man left behind today!
Mosey to first light pole—10 burpees
Mosey back to bottom of parking lot —10 burpees
Mosey to next light pole up the street—20 jungle boy squats
Mosey back to bottom of parking lot —10 burpees, 20 jungle boy squats
Mosey to next next light pole up the street—30 merkins
Mosey back to bottom of parking lot —10 burpees, 20 JB squats, 30 merkins
Etc..Etc.. 40 big boys, 50 mountain climbers(oneleg), 60 Flutters(oneleg)
That took exactly 45 mins! Everyone pushed hard and had no time to talk! Tonka said this was the quietest workout he had ever been too!
announcements:
Christmas Party this Saturday!! Sign up and Vote
Prayers:
Huck
Wirenut /family
Purple Haze/family
Pallbearer /family
SA/Family
Pappy/Family
Good Work today HIM!
SYITG
Ball Joint
Just a few brave men on a chilly night 💪🏻
Warmups- SSH- 25 , Imperial walkers- 25, Abe Vbe Vigodas – 25, Gravel Pickers- 25
Grabbed Blocks , rifle carried blocks to parking lot below the kids play ground.
25 overhead presses, 25 curls, 25 kettlebells, 25 squats , run to 2 Light pole and back Rinse and Repeat 4 times!!!
Carry block back to parking lot beside bathrooms… Dirty 11s . Thrusters , Rifle Carry, Blockie in the middle , Rifle Carry , Squats … Rinse and Repeat
back to circle of trust
announcements… Christmas party December 3rd!!!
prayer request- my son, everyone’s kids, Gumby’s Mom and Dad.
nameorama , then Def Leopard took us out in Prayer
3 PAX EH’d each other and set out in the Gloom to retrace some steps and stumble on connections they didn’t know existed. Here’s what I remember:
Runners ran
Sammich stayed for
And off we went into the wild woods of Huntington Forest where we found not 1, but 2 former Schultz residences, one of which a young Flintstone visited at an open house, but was too late to make an offer on. We both had nothing but fond memories of that cozy little ranch house.
Announcements and Prayer Requests with Oompa
Can’t beat Diablo, especially when Linus and Bandit are involved. Great times as always.
Thanks for the opportunity to lead.
Yabba Dabba Doo
It was brisk outside. We ran. You should of been there to enjoy the weather, 3 to 5 miles, and fellowship.
Announcements: F3 Christmas party Saturday
Prayers: Huck, Turtleman, Oompa’s sister, Roscoe’s fleet manager, and others not mentioned.
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