Fitness, Fellowship, Faith

Day: January 9, 2023

Midoriyama – 1/5/2023

Brief and abbreviated disclaimer since no FNGs

Warm-up – Mosey to soccer field and back

  • 30 Mountain Climbers I/C
  • 40 High Knees IC
  • 50 SSH IC
  • 10 Burpees


The Thang

  • 10 Merkins
  • 20 Big Boy
  • 30 Air Squats
  • 40 Walking Lunges (20 per leg)
  • 50s Elbow plank

Mosey around parking lot after each round. Rinse and repeat 4 times

Next up

  • Jumping Lunges x 10
  • Burpees x 10
  • Jump Squats x 10
  • Flutter Kicks I/C
  • Mountain Climbers x 20 I/C
  • Calf raises x 20
  • American Hammers x 25 I/C
  • SSH x 25 I/C
  • Mosey around parking lot
  • 1 min wall sit

Rinse and repeat 2x

The Pledge


  • Announcements
  • Prayer Request

YHC closed out with Prayer


Thanks for allowing me to lead this evening and always enjoy bootcamps at Midoriyama..


Over and out,

Breaker Breaker

Old School 1/07/23

Always good to step away from the familiar to spend some time with men you don’t see very often.  Don’t get out of Belmont as often as I should so when Wirenut posted some open Q dates, seemed like a good opportunity.  Old School always has the best of the best, good to be there.

Started with mission of F3, to plant, grow, and serve small workout groups for men, for the invigoration of male leadership.  Warmup of side stradle hops, imperial walkers, gravel pickers, and some stretching.  Q had posted ahead of time to bring ruck if you have one, most did. Wirenut supplemented with a sand bag.

Grab the weight and go to the pavilion. Workout was simple, but not easy.  50 merkins, 50 lbc, 50 step ups each leg, grab your ruck and take two laps at double time.  Rinse and repeat until time.  Most got 4 rounds and into the fifth when time called.  Broke completed five.

Pledge. If you have a ruck, but have never stepped up the pace,  give it a try.  Completely different workout.

YHC said a few words on the importance of getting out and doing hard things.  Truly does help prepare for the hard times that life can present.  I personally had a tough 2022, F3 brothers were always there to lean on.  There will things that will happen in 2023, so important to be present and available.

Announcements: 50 miler at Old School site weeknd of Jan 14.  Start time 0530, two mile every hour.  Don’t get too comfortable.

Prayer requests: Wirenut family, Tooth Fairy dad, Slim Shady dad, Gumby family, Tiger and family

YHC took us out

Always an honor



It’s me again


Warm Up

Ran about 1.6 miles stopping a few times for a variety of exercises including: Burpees, Shoulder taps, LBCs, flutters, crunchy frogs,  Dying cockroaches, plank jacks, SSH, Merkins, & I may have missed one or two.  Four corners and Ring of Fire was included at the Food Lion parking lot.

Announcements: up coming convergence-more information to come

Must to pray about

Prayer to take us out

Until next time

EZ out!

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