Fitness, Fellowship, Faith

Day: January 13, 2023


Rain dance didn’t work, no puddles in sight despite it being “national splash in a puddle day” or something like that. We started with a quick disclaimer, pledge, and warmup. We had a solid group this am. Numbers are nice, but I’ll take a good quality group of guys no matter what the numbers are any day of the week, even on “national splash in a puddle day.”

I ‘splained what that initial plan would be: mosey to Sandy’s Hill. On the way, 2 merkins and 2 squats at each light. This was part of the warmup actually and was just about right. We got to the bottom of the hill and then moseyed up to the top for 25 LBCs. Mosey down for 25 merkins and 25 LBCs. I think this is where I pulled out the photos on my phone for something to share-I found a list of “Things To Teach Your Son” which is ironic because I don’t have any sons….still good info to share and should be common knowledge for most HIMs. I’ll share a few below so keep on reading. We moseyed up to the breezeway at the school for some suicides. At each light on the breezeway, stop for 10 Mountain Climbers then back to start. When you pass the previous light(s) stop for 5 squats then proceed to subsequent light for 10 MCs. Continue until we got thru them all. Roscoe went off road to make room and fortunately didn’t step in any gopher holes. Time was getting short so we moseyed back and hit some merkins at most of the lights on the way home. We timed it just right to finish with a route 66 on the lights growing the last 10 or 11 lights with 1 more Merkin each light. We finished with a COT then took off.

Here are a few of my favorites:

The man at the BBQ grill is the closest thing to a king.

Don’t let a wishbone grow where a backbone should be.

If you need music on the beach, you are missing the point.

You marry the girl, you marry her family.

Never be afraid to ask out the best looking girl in the room.

After writing an angry email, read it carefully. Then delete it. (did this a few times today actually)

Manners maketh the man.

In all things lead by example not explanation.  (You’ve probably heard “I’d rather see a sermon than hear 1 any day” before.)

thanks guys-Whoopee

Reverse Kotter Route

The Pub was open with nice weather and a bunch of PAX ready to push rocks at either the PUB or the Diablo Sammich.  It is nice to see the numbers increasing in January.  Kudo’s to our First F Q Flintstone for getting the Pushing Rocks Challenge off to such a great start.

The five mile pub route was the Defib Kotter route in reverse.  Run up Robinwood, right on Robinwood, Right on Hudson, Left on Windyrush, Right on Riding Trail, right on Willow Creek, Left on White Willow and right on Armstrong Park Road and back to the start.  It was a fast pace but enjoyable because it broke up into small groups of runners.  The fellowship was great and not only did YHC run fast, but also almost secured some employment while on the run.

Saturday 50 miler for charity starting at Old School at 0530.

February 11th….The Folsom Winter Nationals!

Prayer Requests:

Radar’s sister with cancer

Brokes family

Termite and his family

Cardinal Family


Slaw’s M

Breaker DIL

Wartaugh’s brother with bladder surgery coming up and shoulder surgery for Wartaugh on the same day.

Always a pleasure to lead.  The Pub is a place you can drink all you want on Thursdays!


F3 Midoriyama – January 12, 2023

We had 10 PAX for a modified version of the F3 Cardinal VQ Workout in memory of Taylor Phelps.

Seeing no FNG’s I gave a brief disclaimer and we headed toward the picnic shelter. Nonetheless, we saw Leppard in his truck changing so we played ring around the rosy with him until he started the car.

Leppard and Tonka would join us a few minutes later for Warm Up.

10 Tempo Merkins
10 Fluter Kicks IC
10 Little Baby Arm Circles (forward and reverse) IC
10 Hallelujah (Air Presses).

Prior to the beatdown, I read off a quick bio of Taylor (F3 Cardinal) Phelps. He was 36 years old and was a pastor at Carney Ford Baptist Church. His wife had posted that he struggled with loneliness, until he found F3. She said he became a new man and was very happy.

CARDINAL Workout of the Day: (Perform 36 reps of the called exercise, and then take a lap)
C – Clerkins (merkin with a clap)
A – Amercian Hammers (count one side only)
R – Rockette Dips (count one side only on the kick)
D – Derkin
I – Imperial Squat Walkers (count the squat)
N – Nolan Ryan (count one side only)
A – Alternating Shoulder Taps (count one side only)
L – Lunge (count one side only)

Time was up and we headed back to COT.  Great work men.

Roundup/Hacksaw/Gearwrench – 24 hour run January 14-15. Begins at 5:30 a.m. Saturday. Folsom is closed. Old School begins at 7 a.m.  Sign up for a time to run.
Second F Lunch on Wednesday, January 25 at Hillbillies in Lowell.
Folsom Nationals on Saturday, February 11. Ball Joint will have more information posted on slack at a later date.

The family and PAX of F3 Knoxville in the loss of Taylor (F3 Cardinal) Phelps.
My sister (Mackenzie) who was diagnosed with Cancer in September. She is 34 years old.
Termite on the loss of his brother.

Thanks for the opportunity to lead.


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