Fitness, Fellowship, Faith
Nice group of HIM’s this morning.
Some ran, some rucked.
Pledge
COT:
YHC talked about being at the end of your rope.
Announcements: 2nd F lunch Wednesday May 24 at The Lodge in Belmont, The Murph May 29 at 7am at Martha’s
Prayer Request: Broke’s co worker, Jackson, Huck, Mayor, Freight, Sargento
Pall Bearer took us out.
Sarlacc Out
Clock strikes 6:30 and there is a small number for a Saturday at Folsom, now there are some regulars at the White Water Center trail runs.
Proper warm up:
10 SSH IC
10 Gravel pickers IC
Lets get started!!
The Thang:
10 light poles to entrance of park do 5 merkins and 10 shoulder taps at each.
Catch the pledge and 3 rounds of Cherry pickers.
Mosey over to the front parking lot for a little 4 corners:
Round 1:
10 Flying squirrels, 20 Hand release merkins, 30 shoulder taps, 40 merkins, 3 rounds of cherry pickers
Round 2:
20 Big Boys, 30, Freddie Mercurys, 40 Flutters, 50 LBC’s, 3 rounds of cherry pickers
Round 3:
30 merkins, 40 CDD’s, 50 squats, 60 arm presses, 3 rounds of cherry pickers
Time is running short, head back to flag. Just enough time for 3 more rounds of cherry pickers
COT:
YHC shared a little about being at the end of your rope.
Announcements:
2nd F lunch Wednesday at The Lodge in Belmont
The Murph Monday 29th at Martha’s
Prayer Request:
Volt’s M, Huck, Beetle Bailey
YHC took us out.
Sarlacc Out
It’s 0530 am and you’re semi awake in your bed. You know the workout you had planned to attend just began. You hit the snooze button once or twice and then gave up. The fart-sack won that battle. You feel guilty and maybe a little pissed off. We’ve all been there. I think one of the most common excuses from the men we recruit is “that’s too early.” I battle that myself, even as a veteran PAX. Truth be told, I hate getting up early. As I type out this preblast, it’s approaching 11 pm on Sunday night. I’d say I’m more of a night person.
So how can I help you with this occasional fartsack challenge – might I interest you in a workout that begins a little later, at least on a Friday? I see that little gleam in your eye. While I have your attention, allow me to explain more. On Friday mornings this summer, at 0645 am an shovel flag will be posted in McAdenville. If you’re on Main Street facing Pharr Yarns, it will be the larger parking lot to your left and we’ll set up closer to the river. We’ll do a bootcamp workout for 45 minutes. After the workout, there are a few options nearby if anyone would like to have some 2nd F time with a coffee.
We’ve enjoyed McAdenville under the lights at the Christmas Town 5k and one special event on a Labor Day. This summer time workout will be a good test run for this AO to see if it can find a permanent slot on our workout schedule. When I pitched the idea to the SLT, they were agreeable. The later time at 0645 offers the option for a double post (Slaw is already eyeballing more skillet opportunities). Or it could give you a little extra sleep from a heater at Midoriyama or if you have an extra IPA on a Thursday evening. So hopefully you’ll join me one Friday morning this summer for Snooze, beginning Friday, June 2nd at 0645.
Hit me up if you have any questions or would like to get on the Q schedule.
6 for the coconut-a few runners and a few ruckers. Kudos for Flintstone posting after the Time Laps 24 hour race but to be honest, I don’t think any of us were really surprised to see him there. Great discussion after about Discipline during Q Source. Good work men.
Whoopee
When running at Crossroads, the approach is usually find someone I can stay with and try to follow them. This morning for some strange reason, I started with Gold Digger, (yes, I know he’s fast), Sister Act, Gumby and Pockets. Haze was dragging in late and Wirenut was taking off his shirt. Wiki and Seuss were long gone. Gumby had the route and I hung on all the way to the terrible hill on the Folsom lake loop. If you’ve been to Folsom for one of my or Round Up’s Q, you know the hill that got me. As the group pulled away from me, Pockets stayed with me even though he could’ve stayed with the faster group. We had a decent run and a good conversation about trying to be more unoffendable from a podcast I listened to a while back.
Announcements: F3 Lunch at The Lodge in Belmont Wednesday May 24th at noon.
Bike Ride on June 3rd in Hendersonville. See Purple Haze
Prayer Requests: Huck, Turtleman, Haze’s neighbor’s funeral is today, various injured Pax.
In Q Source, Blart made the call for each Q to select a leader and tell about them. I chose Rev. Billy Graham who I have admired many years. One point I made during our lesson was a man named Albert McMakin who was a farm hand at the Graham Dairy farm persuaded young Billy Graham to go hear an evangelist named Mordecai Ham. Young Billy was converted and started his life’s journey of evangelism. The point I took from that is, like Albert McMakin, you never know what a positive influence can do to change a person and how that change can lead to bigger things as well.
3 runners, 3 ruckers, and Q Source moved to the second quadrant. It’s time to focus on having a positive impact on others. “The Live Right is focused on the HIM’s IMPACT on the lives of other people and how he helps them to Accelerate.” I encourage everyone to look for such an opportunity this week and act on it……and I would love to hear about it.
You stay classy, Gastonia.
Anchorman
I turned 38 on Thursday so I thought that would be a good theme for a Q. 11 other men joined me to celebrate.
Mosey to The Bunker to Warmup:
MNC x38IC just for fun. 3+8=11 so 11 for each of the next exercises.
SSH x11 IC
Gravel pickers x11 IC
Hillbilly walkers x11 IC
Block work in 3 man teams rotating work
1st set – Rifle carry blocks partners CDDs and squats, rotate
2nd set – Karaoke partners Curl w/ blocks and calf raises rotate
3rd set – Nur while partners chest press w/ block and dying cockroaches
4th set – bear crawl while partners merkin and Freddie Mercury’s
Mosey to Hawthorne hill for a little work and math.
3 merkins at bottom, 8 LBCs at top. 8-3=5 so we’ll do this 5 times.
Mosey to the track to get as much done as possible before time is up.
11s – CDD and HR merkins
Announcements
Annihilation 6-3 at The Yank
July 4 at The Yank
May 24 lunch at noon
Memorial Day Murph at The Sandlot
June 10 valor ruck in Charleston
Prayers
Tigers mom
Graduates
Norwood
Flintstone’s parents
Praise: Tooth Fairy’s daughter met us in the COT walking on her own with no braces. Miracles still happen men. Keep up the prayers.
Tardi Gras brought his Brother Jim who is visiting. He likes the movie A Few Good Men and bacon so we named him Facon, welcome.
Until next time, Gavel out.
The title is an actual quote that I’ll explain below.
10 PAX gathered on a cool, humid morning in the gloom. Tesla approached the circle right as the clock struck 0530, right on time for a quick disclaimer, then straight to business. Warmed up with Seal jacks, Hillbilly walkers, Hand-release merkins, Squats, Mountain climbers, Nolan Ryans, Hello Dollys (all 10xIC) and 5 burpees.
After a quick count-off, we moseyed to the tennis courts. On the way, I thought it’d be fun to do some Foxhole merkins. Orangeman and I had recently reminisced about when Bedpan called those on sopping wet downtown streets – ah, good times. It had rained the night before in Belmont, but the streets were nearly bone dry. We stopped for 5 Foxhole merkins each at 2 intersections. It was fun but didn’t have quite the same effect as it did in the rain.
At the tennis courts, we partnered up for Team 11’s: Starting in the middle of all 4 courts, partners started with one Boo-yah merkin, then Nurred in opposite directions to the ends of the court for 10 Bobby Hurleys, then returned to the middle by lunge-walking, bear-crawling, or both for 2 hand-release merkins, etc. Mumblechatter commenced to debate about what does or doesn’t qualify as necessary modification, and we settled on the policy that each set of Boo-yah merkins should end in an exclamation of “Boo-yah!”
Team 11’s took a good bit of time. After another count-off we repeated the COP: Hand-release merkins, Squats, Mountain climbers, Nolan Ryans, Hello Dollys (all 10xIC) and 5 burpees. Maybe we skipped the burpees, I can’t remember. We exited the tennis courts and lined up for an Indian run back to the school. Stopping at the benches, we did a few rounds of dips, derkins, and step-ups (10 each) and a lap around the carpool circle. With just 2 minutes left, we circled up for a lightning-round of Mary until it was time.
Announcements:
2nd F lunch 5/24, 1200 at The Lodge in Belmont
Memorial Day Murph 5/29 at The Sandlot 0700
Bike event in Forest City June 3
Special event July 4 at The Yank, start time TBD
Prayers:
PAX running Time Laps (reclassified from Announcement to Prayer Request)
Radar’s sister
Tiger’s mom
Termite’s family
Jane Fonda’s aunt
Anchorman’s sister-in-law
Kids, in particular graduates
Lagniappe: I took a couple of my 2.0’s to the Charlotte Symphony last night to hear a guest violin soloist. (As some of you know, all my 2.0’s have taken violin lessons from an early age, so this program was of particular interest.) My 12-yr-old Goofball decided to wear a stick-on El Bandito mustache. To his credit, left it on the entire time – before, during, and after the show. It was quite a spectacle, and he collected dozens of compliments from other guests. As his nickname suggests, his personality matches how he presents himself, so the mustache was just an outward sign of the general silliness. On the way home, we were laughing about the shenanigans, and Goofball asked “So what was the best thing about me being an idiot today?” We laughed at the actual question, but I immediately thought about the things we do in the Gloom. There are many possible answers – murder bunnies, CSAUP’s, anything on Gastone’s Hill, foxhole merkins in the rain, the list goes on. The best thing, of course, is being there with and for each other. I’m glad to have all of you as Brothers, and it’s a privilege to lead. Aye!
– Nutria
YHC completely blew the fact that he had the Q at Tequila Sunrise until he read Radar’s text that it was a thing @ 4:30 am! So with nearly a decade in the movement, he had a set library of things to go with and with AO knowledge he had that to build on as well. So it went like this:
COP/Warm up
Mosey over to the field and get some Tesla Stretches
Jog over to the far side, 20 SSH
Jog back, 20 IWS
Jog back across, 20 grass pickers
Jog back, 20 Mtn. Climbers, Tesla Stretches
Over to the goal line, partner up for BLIMPS
P1 – Do the exercise
P2 – Run the field, do 5 of the exercise, run back
Flapjack P1 and P2.
B – Burpees
L- Lunge
I – IWs
M- Merkins
P – Plank Jacks
S – Squats
Over to the benches
10 dips
10 step ups (each leg)
10 dirkins
10 inclined big boys
On the court line for suicides:
FT line, back
Circle/half court, back
Other end, back
rinse and repeat 2X
Back to the field for Bear Crawl Slalom! Everyone gets 3 runs in the slalom.
Run halfway back, drop and do 5 HR merkins
Run to the end – 5 chop-chop!
End and pledge
NMM: Not bad for making it up on the fly! No one knew the difference did they? That’s a good thing. What you have to be able to do to reach a goal or get through a tough situation is to get it done without a script. Which is to say when you’re out there and the situation goes sideway and your plans do not include that, you have to figure it out on the fly. Or you’re screwed to the wall! And you don’t want to be there. But if you have the consistency of preparation behind you, you adjust and deal with it. And you really grow because of that experience. Which is how you get better.
So give this a try. Get in a situation you didn’t expect and see how you do. because you will be there one day like it or not. That is, if you want to reach your true potential.
Expect it, prepare for it, but don’t fear it. It’s part of the growth and leadership process.
Tesla
The weather was around 65 degrees, humid, and not raining. Overcast.
Def Leppard was the BootCamp Q.
Being a little over a week until Memorial Day we at F3 rightfully observe the sacrifices of our American Soldiers. We also realize that the struggle continues sometimes long after their call to service has honorably ended. The current statistic of suicides among Veterans currently is around 22 per day.
In recognition of Memorial Day, we did 22 exercises that went like this.
Start at 1. then mosey down the sidewalk and around the rock at the entrance of the nature trail and back.
Do 2 then 1 and repeat mosey. Upon return do 3, 2, 1, and so forth.
The number of the exercise is the rep count.
7:55 we stopped to end with 22 merkins for the vets.
All got a great workout this morning. There was lots of great fellowship as always.
It was and honor and privilege Gentlemen.
Aye!!!!!!!!!!!!!!!!!!!!!!!!
Timeframe
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