Day: January 26, 2023

Warmups-

• stretching bend down touch the toes
• Left over right and bend down
• Right over left
• Plank position stretch it out
• 15 grass pickers
• 15 low slow squats
• 15 SSH

Mosey/ walk with block down to first light pole. Modified Route 66  switching from Burpees and Big Boys til you get to the 11th light pole. Curling the block as many times until next light , switched to rifle carry at the 5th light pole.

Moved to parking lot directly across from 11th light pole. Partnered up . One partner curled as many times as possible while other partner ran to designated light pole, then switch. Did the same with Over head presses, and blockies. Rinsed and repeated with a further light pole.

Moseyed back grabbing 5 blockies at last light pole. 10 SSH to finish at the flag!

Announcements-

•Pockets needs someone take place P200

•Ext run March 4th

•Ghost Flag Saturday

•Convergence Feb. 11th

Prayer Requests –

•Huck

•Feta-knee problems

•Gumby’s Family

•Wirenut’s family

Prayers for all these and all those that were unspoken 🙏🏻♥️!!! Great work men 💪🏻

We had 12 for a simple beatdown.  Music, ads, picnic tables, running, and no matter how hard the PAX tried, they still bend enough to get in the right position.  Here’s what I remember.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Goofballs (IC)
• 10 x Gravel Pickers (IC)
• 10 x Elwoods (IC)

Mosey to the top of Martha’s

• 5 x Burpees (OYO)

Mosey to Picnic Shelter by the Turd Shack

50 seconds of exercises / 10 second rest

• Dips
• Step Ups
• Merkins
• Dying Cockroaches
• Flutter Kicks

Run a lap

50 seconds of exercises / 10 second rest

• Dips
• Apollo Ohnos
• Twisted Merkins
  • Pseudo-Planche Merkins – Basically, just Merkins with your arms backwards, fingers pointing towards your toes
• V-Ups
• Flutter Kicks

Run a lap

50 seconds of exercises / 10 second rest

• Dips
• Step Ups
• Merkins
• Dying Cockroaches
• Flutter Kicks

Run a lap

50 seconds of exercises / 10 second rest

• Dips
• Apollo Ohnos
• Twisted Merkins
• V-Ups
• Flutter Kicks

5 burpees for the ads on Pandora.  The Mosey was the break.  We stayed busy.  To hear the PAX, it was impossible to turn your hands backwards and do a merkin (“My arms don’t bend like that”).  Really though, it’s not hard.  Give it a shot.

Lunge-Lunge-Burpee for about 5 reps, but then we had to go.  Running out of time.

Simple (Mostly) but it got the job done.

Yabba Dabba Doo

An industrial microbiocide. It is a mixture of 5–chloro–2–methyl–4–isothiazolin–3–one (1.11%) and 2–methyl–4–isothiazolin–3–one (0.37%)-5-burpies(full merkin)-9-monkey humpers(100%). It controls the growth of bacteria, fungi, the jigglies and broken belt buckles.

Warm Up:
Imperial walkers
High knees
Squats
5 Burpies
Merkins
Flutter kicks
American Hammers

20 KB Swings

Lunge w/ kettlebell (each leg 10)
Monkey Humpers 20
Front Shoulder Pulls 15
Shoulder Press 15
3 rounds

20 KB Swings

Mountain Climbers 15
Plank Jacks 15
Dying Cockroaches 15
V-Ups 10
3 rounds

20 KB Swings

Derkins 15
WeBulgarian Squat 10 each leg
Werkins 15
Sumo Squats
3 rounds

Toy soldiers
Grass Pickers
Sun God Pose

Curls 15
Around the world, 5 each way
5 halo each way
Squat curl press 10
3 rounds

20 KB Swings

Merkins, Dips, Curls, Shoulder Press to cap off the morning, and release the baddies.

As I was running alongside Purple Haze this morning, he had quite a few things to talk about (imagine that LOL!!!!). Though it was hard for me to talk a lot because I was trying not too slow him down too much, he was talking about how much rain we’ve had on Sundays and Wednesdays…Crossroads and Prison Break days. He said something like ‘It feels like we’ve been running in the rain for months’. I got to thinking and, though there’s been a few dry days here and there, it has definitely been raining a lot on the Dallas-area running AOs. I guess you could say it’s that much more impressive that men keep showing up despite the (often cold) rain.

I want to say thanks to Haze for running with me this morning. It pushed me to run faster than I would have on my own. Main Frame was looking for someone to ruck so props to Oompa & Bedpan who decided to ruck with him. That’s just 2 examples of this happening this morning, but I know there’s plenty of other guys who do this on a weekly basis. Ball Joint even slowed down a bit this morning so his son Sister Act could keep up with him. It’s guys like that who can run much faster paces, but slow it down a bit to help pull others along – picking up the 6 – that make F3 great.

Say a special prayer for Huck as he’s going through some struggles right now (you can see the details on Slack if you haven’t already). Continue prayers for Gumby, Wirenut, EZ Rider, Broke and myself. All have family members with different ailments and could use the support and prayer.

• Montross

Good morning F3 Gastonia is a brisk clear morning here at Folsom this is great weather for a Thursday Beatdown. We’ve got a smaller than usual crowd for a Folsom workout this morning. No FNGs so after a quick warmup we’re moving to the tennis courts for a nasty but simple circuit that involved a lot of Merkins, Squats, Flutters and LBCs. 250 total reps of each broken up with a little bit of running in between rounds. Once we finished up here we moseyed over to the Folsom Brickyard for a few quick sets of Curls and Overhead Presses. We finished just in time for a quick round of Cherry Pickers before time ran out.

Pledge

COT

Announcements: Folsom Nationals & Extinction Run

Prayers: GearWrench’s Family, Mayor’s injuries, Big Pappy’s injuries, Tonka and family, Huckleberry, Wichita’s Family, Myself and my family and many others I’m sure I’m missing

Thanks for showing up and working hard this morning men. As the title says lots of work but nothing special on this one. I think often times we over think these workouts when we can just pick a few exercises and go HAM and get a lot better results.