Fitness, Fellowship, Faith

Day: March 31, 2023

Tequila Sunrise – Last Rocks to Push

Warm-o-Rama———-
Goofballs
Good Morning Burpees (Alarm Clock + Burpee)
Gravel Pickers

 

The Thang—————-

To the track for a few rounds of:
Hard Runs down the straightaways, mixed with Exercise Sets, and Plank holds, during which time we discussed F3’s principles, mission, and what the 3 Fs mean, in practice. Some PAX shared their before/after experiences of F3. Others shared what they imagine that non-F3 people might not understand about their F3 experience. We also discussed the intent of the Leadership focus of F3.
The PAX had some interesting guesses about what the 5Cs of ‘Lead Right’ are.

Some of the PAX’s guesses of Complaining, Cheating, and Classy were not the correct C’s, as you can see below.

THIRD QUADRANT (Q3) Lead Right
Q3.1 Shared Leadership
Q3.2 Mutual Competence
Q3.3 Trust
Q3.4 Vision
Q3.5 Articulation
Q3.6 Persuasion
Q3.7 Exhortation
Q3.8 Candor
Q3.9 Commitment
Q3.10 Consistency
Q3.11 Contentment
Q3.12 Courage

Other things learned during this interval-run and QSource set:
Doodles is pretty fast.

Next, since we had 18 PAX, it only made sense to do an indian Run around the track for few laps.

The we moseyed back to StartEx for 6MOM.

Time!

COT—————

Pledge

Name-O-Rama
By some strange coincidence, the PAX formed the COT in a such a way that all of the non-respect guys were on one side of the circle, and all of the Respect PAX were on the other.

Announcements
Pushing rocks
Comm F run – see Pre-Blast
Meet at old YMCA
QvQ at Folsom, 6:30
Orienteering event – Crowdrers Mtn
Time Laps relay at WWC
Easter apr 9

TAPs
Stinky bird got 20 points this month
Orthopedist appt -Sargento
Jane Fonda – son high fever 2 weeks
Radar’s sister
Tiger’s mom
Prayer for children safety, all over
Queso going to ECU
CHARLIE Wrd – leukemia
Tooth fairy – eloise
Rebar for getting healthy and back in the action

—Bubba Sparxxx

Final Push 💪🏻

FINAL PUSH 💪🏻

Start W / 🇺🇸

WarmUps

  • Stretching- Right over left, Left over right, touch your toes, plank position right leg up , left leg up… downward dog…
  • Gravel Pickers – 10
  • SSH- 20
  • Burpees -5
  • mosey on to the parking deck
  • First level – 5 Mike Tysons, 2nd level- 5 merkins , 3rd level- 5 hip Slappers , 4th level- 5 dirty hookups… moseying to each level… Once at the top, rinse and repeat , come back down and go up 5 reps … 10 dirty hookups, 10 hip Slappers, 10 merkins , 10 Mike Tysons etc… Rinse and Repeat til 20 of each … Same thing different exercises… Big Boys, LBCs, American Hammers , and Dying Cockroaches start at 10 each until we get to 20.
  • Partner up, Dora . 100 LBCs , 200 SSH, 300 CBBs… one partner does work while other runs to the top and back down steps… Rocked it out 💪🏻
  • Mosey back to flag, hopefully with enough time left to iron hulk it to the finish.
  • Burpees- SSH… 1-4… made it to 7-36 before time ran out…

   • Announcements-

     • CCF run

     • Church BBQ

     

   • Prayer Requests

     •Nashville Families

     •my cousin who passed

     •Wirenut’s family

Back at it again, Tequila Sunrise

Back for my second Q this week at Tequila Sunrise.

Warmup: 15x Hillbillies; 15x Gravel Pickers; Stretched – Right leg over Left, Left leg over Right.

Moseyed up the street for some 4-Corner Escalators.

First Corner: 5x Burpees

Second Corner: 5x Burpees; 15x HR Merkins

Third Corner: 5x Burpees; 15x HR Merkins; 20x American Hammers;

Fourth Corner: 5x Burpees; 15x HR Merkins; 20x American Hammers; 30x Bobby Hurleys

Moseyed to the tennis courts for some Q-Sprints (Not sure of the real name)

All the PAX performed the exercise called out by the Q, they do AMRAP until the Q says to go, and the PAX all sprint to the other side of the tennis courts.  Then they all mosey back to the starting point.  Rinse repeat the exercises and sprints 7 times.  The exercises are listed below.

  1. Big Boy Sit-ups
  2. CDDs
  3. X-Factors
  4. Mike Tysons
  5. Flutter Kicks
  6. Groiners
  7. LBCs

Finally, moseyed back to the school and lined up at the benches.  The person at the end of the line did 1 Merkin, and then the second person did 1 Merkin, and so on down the line until the end.  Rinse and repeat, the person at the beginning would do 2 Merkins, and then the next on down the line until the end.  Rinse and repeat for 5 rounds.

Repeat the routine again, but this time do Reverse Crunches.

COT

7 Glorious Years

On 4/2/2016 after finding out about F3 from a coworker who said, and I quote “I tried it but those guys are a little too hardcore for me”, I posted and began the journey of F3 around 7 years ago. For my Q today, I read a few personal F3 milestones which I have enjoyed along the way. Indulge me as I reminisce about the last 7 years. Let’s go!

Evidently since Slaw hit Respect, he is already slipping as the Site Q flag was still there from Tuesday’s workout. As Freight’s daughter Karli likes to say, “Hate to see it”. A strong 14 Pax at the best and chattiest afternoon AO around. Warmup: SSH x 7 IC, Low Slow Squats x 7 IC, Cotton Pickers x 7 IC, Moroccan Night Clubs x 7 IC. Personal F3 Milestone #1: My first CSAUP was at Crowder’s Mountain and we went up and down the mountain twice, had lots of obstacles and routines and a fun time and let me know these F3 guys are crazy but I love it.

Mosey to the small soccer field and read #2 Personal F3 Milestone: Talked about Relay Races, Palmetto 200, Tuna, 200, Bourbon Chase, Ragnar. I believe, other than the running part, the relay races are the most fun you can have in F3 so sign up for one. You’ll love it.

7’s: 6 merkins, run across the field, 1 squat, run back. 5 Merkins, run across the field, 2 squats and etc. until done. #3 Personal F3 Milestone: I was selected to be Midoriyama Site Q one year and loved the challenge.

Mosey to Dog Park Hill for Crazy 7’s. 7 Hand Release Merkins, Up the hill to touch the fence and back down. Repeat 7 times. Yes 7 times. Several guys picked up Happy Trees who is new to F3 and showing good progress. #4 Personal F3 Milestone: I was selected to be 3rd F Q one year and enjoyed leading that important part of F3.

Mosey back toward the flag stopping 3 times for, you guessed it, 7 burpees. #5 Personal F3 Milestone: In an unexpected honor, I was selected to be Nantan of F3 Gastonia. It was a wonderful year and I am honored to be on that list of guys who have served in that position. If you know the guys on the list, they are some of the finest men anywhere!

Now it’s time for some Block work. 7 Curls, 7 Overhead Presses, 7 Shrugs, 7 Tricep Extensions, 7 Swings, 7 on Your Six Chest Presses and run down to the woods and back. We repeated this 3 times and I ran a little around the parking lot to be sure we got in over 2 miles. #6 Personal F3 Milestone: I led all time F3 Gastonia Posts for a while before Seuss, Broke, Slaw and even Sister Act passed me but I was happy to be able to lead for a while and I may have mentioned it a few times.

And finally #7 Personal F3 Milestone: All the guys I didn’t know before F3 that have made me better in every way! Thanks to you all!

Announcements: QvQ at Folsom Saturday at 6:30 am.
Community Foundation 5K with Speed for Need Saturday at 9 am.
Pearl Baptist Church NYC 5K at Common Ground on Friday 4/28 at 6:30 pm with proceeds going for a mission trip. Sign Up at RUNSIGNUP.com search PBCNYC 5K
LAPS Trail Run and Camping at Whitewater Center in May. See Flintstone if interested.

Prayer Requests: Huck, Turtleman, Clavin’s M, Lil Sweet’s dad, Ratchet’s 2.0, Radar’s sister, Gumby’s family, Charlie Ward, Mozart.

Keepin Things Simple

Well it’s finally starting to feel like spring around here and running season is also in full force. That being said we’ve still got to put in some work.

I kept it pretty simple with this one. Nothing special about the warm up my usual Mike Tysons, SSH, Static and Functional Stretching, and we finished up with some 10 Count Squats and 10 Count Merkins. That’s a Low Slow movement with a 10 count at the bottom if you think you’re good at knocking out a lot of reps of either one of these exercises then I challenge you to do them this way you’ll be feeling it in less than 5 reps I guarantee.

Moving on we stepped over to the playground for Lunges, Dips, and Pull-ups. 3 Rounds AMRAP 1 min. each.

Moving on we hustled up to the Tennis Courts got in a quick recovery stretch and some MNCs to loosen everything up. We then got back at it with a few rounds 4 corners.

Round 1- 5 Burpees each corner   Round 2 – 10 HR Merkins each corner Round 3 – 15 Squat Jacks each corner Round 4 – All Previous Rounds each corner

Moving on back to the Flag we had about 90sec. left so we finished up with 5 Kraken Burpees.

Time

Pledge, COT, Praise, Prayers

Hope y’all enjoyed it. See ya next time.

 

 

Big Numbers at the Bulldog

10 dudes hit the Bulldog on Tuesday morning. Definitely a record for 2023. Let’s keep that going!

Pledge

Warmup
Imperial Walkers, Toy Soldiers, High Knees, Squats, Merkins, Flutterkicks, American Hammers

 

with kettle bell-
Around the world, 10 each direction
5 halo each direction
SQUAT CURL PRESS 10
Merkins 10IC
Kettlebell  Swings 15
REPEAT

5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 10IC
LBCs 10 IC
American HAmmers 10 IC
Derkins 10 IC
Curls 10 IC
Calf Raises Bunches
5 Burpies

Monkey Humpers 10IC + Zombie Walk + Monkey Humpers 10IC + Zombie Walk

Dips 15IC
LBCs 15 IC
American HAmmers 15 IC
Derkins 15 IC
Curls 15 IC
Calf Raises Bunches
5 Burpies

Ran to work while PAX took over.

Big day, big fun!

 

Uncle Ted brings buttermilk to The Goat!

Time for a little F3 – Tesla’s way! Been a little while since YHC led The Goat so after staying up too late to watch State kick VT around and advance in the ACC Tournament, it was time to get up, get the feet on the big ball and roll with it! Looked like this:

First, have to say the new Floyd and Blackie’s parking lot is a huge improvement and really improves the AO! So COP was:

Easy mosey from top down to the main road. 20 SSH. Note, we stretch a lot but never really warm up. YHC decided to change that a little bit.

Mosey back up to the top of the lot, IWs X 20

Mosey back down – Tesla Stretches.

Mosey back up  – Mtn. Climbers X 20

Mosey down to the bridge over to Goat Island.

Lunge walk the bridge.

Partner up – DORA 1-2-3

100 HR merkins

200 Big boy situps

300 Squats.

This took a lot of time. We were at 6:01 so on to a difficult triple nickel.

Bottom: 5 burpees.

Run @ 1/2 up K2.

Top 5 plank jacks.

This pretty well got us done. It was dead 6:15 when YHC got done. Had to end early on the triple nickel.

NMM:

Good push on a great morning. Low 40s high 30s. Perfect weather. Great sunrise.

Talked in COT about a subject that has become very important to me- isolation! Coming out of the pandemic it has become a huge problem. Not for us in F3 assuming you post, but if you don’t it is. And too many people are not getting out of their cocoons and it is not healthy. Mentally, physically, or spiritually. We need to be a force for change on that front guys.

Pleasure to lead always.

Tesla

 

 

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