Fitness, Fellowship, Faith
11 runners and ruckers took advantage of good weather for 45 minutes of aerobic outdoor exercise 6 runners and 5 ruckers completed the task. Runners ran to Marthas and back.
Prayer Requests:
Bandit’s M’s friend and Huchback’s friend both recently passed
Termites M
Some nastiness with a nod to the past on this fine morning at The Sandlot as 12 of us pushed rocks and jingled balls. Here’s what I remember:
Delinquent backblasts are tough on details, but I do remember that as I was starting to work on my weinke, JJ reached out to make sure we were still on and I asked for requests. He gave none, so left to my own devices, the nastiness brewing inside of YHC had a chance to get out. You’re welcome.
The Thang:
Mosey to Mr. Slate’s rock pile to choose a coupon for the day. Choose wisely. While YHC was a named PAX in F3 Gastonia back in the early days, I didn’t spend a lot of time with Outhouse and Gastone when they used to make these rocks a regular part of the beatdowns. Gastone brought em out during his Redwoods Q last year, and it just seemed like a good time to do it. (Quick side note: Don’t give up on a PAX who hasn’t posted in a while. I owe a lot to F3 Nation’s leading EH’er, the one and only Sargento.)
Mosey to Auto Zone and get acquainted with our new coupons.
Mosey to the loading side of the Planet Fitness parking lot for the first of a few rounds of:
Mosey to the wall on the other side of the Judgement Free Zone. This was dumb too, and we’d do it more than once.
Glad the weinke said 2 rounds, because YHC wouldn’t have called a second after round 1.
Head down the stairs to the Food Lion parking lot for another round of:
Leave the coupons for a minute and get some running in. Snake through the parking lot, doing
on one side of the parking spaces and
on the other til we get to the end of the lot. Mosey back to get the coupons. Back to the wall for an abbreviated round of
Back to the other side of PF for
and to Auto Zone for
To the rock pile to deposit our coupons.
Back to the flag where Amazon led us in flutters to the bell.
Time was called, and nobody moved. In fact, light on mumblechatter, except for the penguins, where Roscoe noting the swinging of all 3 legs produced some laughs.
As always, a great way to start a Monday. Thanks for the opportunity to lead. Had a blast.
Yabba Dabba Doo
Today was a good day! We had a good turnout considering we were up against Dad’s bootcamp.
We mosey to the picnic tables where we begin our work. Just as we start our step-ups, a white pickup truck rolls in. As everyone is guessing who it may be, that’s when I realize it might be my FNG. Yes, it is my old work buddy from the WideScreen TV days, Todd Woodard. I’ve been EH’n him for a while now and he finally made the drive from Charlotte 🙌. After a few bro hugs, we get back to work. Here’s how it went. Using a picnic table, we complete these 5 exercises for 50 seconds each , then transition to the next:
Good work men! Way to push. Someone mentioned that these ab exercises were easy for me ’cause I have abs. Not true, I wish, but I plan to look better for my August family beach trip💪
Welcome Todd Woodard aka Pacino. Looking forward to getting you locked in with this fine group of Hims to help you grow and become a better version of you!
Good showing this morning at The Coconut Horse. Runners and ruckers represented.
It is warming up (we can only hope).
We did not see a Chupacabra on the greenway.
Announcements: 2nd F lunch this week at Logan’s
Several prayer requests
Leadership discussion this week on Humility. Possibly the most important leadership trait.
Appreciate the opportunity to lead this morning.
Until the next one. Aye!
Stroganoff
Given its almost a month old, all the details are fuzzy.
There was a little AO pickup, a little basketball (I don’t think we are quite ready for the NBA), some wall work and something in a rarely used church parking lot.
YHC commits to being timely in BB starting today (since I posted today’s already)
YHC has slept many times since this Q.
YHC remembers it resembled a Breaker Breaker Q and running the length of the school many times.
Sorry for my absolute slackness.
Hard to fathom YHC was once a weasel shaker…
Gavel asked for a Q on F3 Dads at The Yank.
YHC volunteered figuring if no non-Dads showed, YHC might be able to join in with the kids. The fears of this were quickly alleviated with PP already being on-site upon arrival.
0700 hit with Nutria starting with 5 burpees for the current train and The Pledge of Allegiance. Then we parted ways.
3 joined YHC for a mosey around the block, stopping about halfway around for some stretching. Continuing on around, across the tracks and back to the back parking lot.
Time for YHC version of The Sheldon Cooper:
10 Flying Squirrels, 10 Merkins, 10 Squats, 10 Big Boys.
Run a lap, then repeat with one less rep.
Olsen was well on his way, so to keep all together, YHC called intermission after the 6 rep.
Intermission consisted of 1 min People’s Chair, 1 min Catcher Stance, 1 min low plank.
Then back to finish the Cooper.
Then a repeat of intermission but at 2 mins. YHC had to call catcher’s early as the old knees where yelling (read that as old, fat and need to practice more)
Then two rounds of 15 count Mary, so AO policing before heading back to the flag.
2 rounds of dips and incline merkins and it was time.
No sign of F3 Dads, so we continued on.
Announcements were announced.
Prayers noted.
YHC took us out.
(Still no sign of the other group)
It was an honor to lead.
Watts Up Powering Down.
We had 32 at The Yank for the first F3 Dads boot camp of 2023. The atmosphere was perfect even before we started – the bells at the railroad crossing rang out at 0657. 15 seconds later, a long, lumbering freight train rolled by. At 0700 as the train was still thundering through the intersection, I called out the inevitable: “Welcome to F3 – 5 burpees for the train!” It was glorious.
After our burpees, all PAX took a quick mosey to The Yank for the pledge, then Watts Up split off with the regular bootcampers. Dads and 2.0s moseyed up to the field and circled up for warm-up. Started with 10 SSH, 10 Goofballs, 5 Merkins, and 10 Dying cockroaches (in cadence). Some of these required explanation/demonstration.
Before getting right into the workout, we reviewed what the 3 F’s stand for in F3. Since it was mostly a crowd of repeat-attendees, many of the 2.0s knew the answers right away!
Moving on to The Thang – first exercise is “Count to 100.” Each family does 100 total (combined) reps. Dads do merkins; 2.0s choose any exercise. I immediately got accused of rigging things in my favor – with 4 2.0s in attendance, we only needed to 20 reps each. But hey, there are advantages to being the Q, and I pointed out that I’m often at a disadvantage with these games and need to make up for it somehow. Everyone finished the 100 reps pretty fast, so we did a round of 200 (everyone could pick any exercise).
Next, we went around the circle for everyone to introduce themselves by their F3 nicknames. “FNG’s” received their nicknames at this time.
To get moving again, we played a game of “tag.” First round, 2.0s are “it,” and when dads got tagged they had to do merkins until all the dads were tagged. There might have been a few groans from the dads with that wrinkle in the rules, but it wasn’t long before all the dads were on the ground doing merkins! Next round, same thing, but the exercise was squats after dads were tagged. For the third round, we switched it up – dads were “it,” and 2.0s had to do side-straddle hops once they were tagged. Oh, and dads could only tag their own 2.0s. A couple of the 2.0s (RBI, Goofball, 1 or 2 others) were very slippery and took a while to catch. Eh Y’all had to nearly tackle RBI so that Balljoint could catch up. RBI accused them of cheating, but there really wasn’t a rule saying dads were restricted from helping each other. For the last round, we went back to kids being “it” and dads did dying cockroaches once tagged.
Then we did some dads vs kids races. Since it’s a long way across the field, I had to split the distance and create a “finish line” in the middle. Hunchback’s 2.0 Wicket happened to bring a stuffed red fox that would be a perfect substitute for the ubiquitous orange cone. She graciously allowed “Red” to help us out. (The other “cone” was a white styrofoam cup that stuck out among various pieces of litter scattered across the field after some type of celebration in Belmont last night.)
OK, on to the races – everybody lined up for dads vs. 2.0’s! The loser had to do 5 merkins. Winners were encouraged to do a lot of form-critiquing. Four rounds total. They went like this:
– First round – kids run across the field, dads bear crawl
– Second round – kids run across the field, dads nur
– Third round – kids bear crawl across the field, dads lunge walk
– Fourth round – kids nur across the field, dads run (finally we beat them!)
Next up was another classic, “Family Merkins.” We started out with everybody doing 10 merkins (or as many as you can). Next, dads did up to 5 merkins with 2.0s on their backs. The first round was pick your lightest 2.0. The next round was pick your heaviest 2.0. The last round was have all of your 2.0s on your back. The kids enjoyed this even if the dads didn’t have the greatest form!
The next game was a new one, similar to duck-duck-goose, but of course with a few twists. We tightened up the circle, and everybody got into plank position. When the Q calls one of the PAX, kids would run around the circle while dad chased them, but dad first had to do 5 merkins. I forgot to mention that if kids get caught, everybody is supposed to do 5 merkins. Fortunately, none of the kids got caught unless you count when Balljoint ran the opposite way around the circle to tag Gamer. Next round, PAX in the circle hold Al Gore. This time, dads bear-crawled around the circle and kids chased Dad after doing 3 squats.
Next up was Name-o-rama and COT, and then of course SNACKS!
Great work by all who came out this morning, Dads and 2.0s alike! Thanks to all who showed up, and be on the lookout for news about the next F3 Dads workouts on July 15th and sometime in August. I’m honored to lead this fun event for PAX and families.
– Nutria
I had gotten word that the boyfriend of one of Whoopee’s daughters might be attending with him. I paused with this knowledge…..and reworked my planned wienke. More pain. I then remembered that I’m afraid of Whoopee’s M and decided maybe I should dial down the pain.
Good crowd for both painlab and the bootcamp. The boyfriend did indeed show up so let’s get after it.
Circle up at 0700 for the pledge and warm-up: SSH X 10 – Imperial Walkers X 10 – Gravel Pickers (not really but I did threaten them for Whoopee)
Bootcampers took off with YHC for a mosey up to the Grier Middle School parking lot. I typically run basic Q’s and today would be no different.
20 Merkins – 50 LBC’s – 25 squats
Mosey to the next stop down Burtonwood Rd.
20 Merkins – 50 LBC’s – 25 Squats
Mosey to the parking lot in front of Ollie’s.
20 Merkins – 50 LBC’s – 25 Squats
Time for some modified partner Dora work:
Partner 1 does exercise – Partner 2 runs to upper end of parking lot, performs 1 burpee and returns to start the exercise
Cumulative 100 CDD’s – 200 Flutter Kicks – 100 Lunges
Mosey up to New Hope Rd for the next stop in the BOA parking lot.
20 Merkins – 50 LBC’s – 25 Squats (Whoopee performed some solo hip slappers on the BOA wall during this stop)
Mosey across New Hope to Dr. Feelgood’s office for some dips (20) and Derkins (20) and a selfie in front of his office.
Back across New Hope to Myers Memorial Church – great location on their steps for 30 calf raises.
Time to start the trek back toward the Schiele. Moseyed back down Burtonwood with the next stop at the Pearson Properties building.
20 Merkins – 50 LBC’s – 25 Squats
Moseyed back to the upper entrance to Grier and the steps at Garrison for 30 more calf raises.
And for heaven’s sake, a quick stop for hip slappers (so Whoopee would shut up about them) against the Grier auditorium outside wall followed by some Derkins (15).
Mosey back to the Schiele to finish up with some Flutter Kicks and Goofballs (of course called by Sargento).
Announcements:
Blood drive coming up in a couple of weeks. 2nd F lunch at Logan’s next week.
Several prayer requests across the groups.
Welcome FNG Jackpot and Pacino (from Painlab)
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff
One of my goals this year is to Q some different AO’s, I’ve been in F3 for 4 years now and 90%of my Q’s have been at Folsom. Mainly for convenience. But it’s nice to use different parks in your workout and see new faces. So this was my VQ at the Labyrinth and here’s what went down.
we did a proper warm up
then did a burpee Indian run to the playground , some pax felt the need to run a PR pace wich screws up the plan 🙄thanks alot bat flippers.
once we arrived at the playground we did triple nickel burpee pull-ups and box jumps. I couldn’t help but notice at the murph a couple weeks ago pull-ups are a weakness for all of us we need to work on
next we did the Zachary Tellier wod. Wich is a workout honoring fallen army Sargent Zachary Tellier who died in aphganistan from small arms fire. 10 burpees run 400 meters 10 burpees 25 merkins run 400 meters 10 burpees 25 merkins 50 lunges run 400meters 10 burpees 25 merkins 50 lunges 100 big boys run 400 meters 10 burpees 25 merkins 50 lunges 100 big boys 150 squats
this was kicking my butt I believe it challenged everyone wich was the goal hard but doable 👍 we didn’t have time to finish most finished the big boys and started on squats most of the Pax were killing it kinda surprised me 😁don’t underestimate the soccer armed runners they can handle burpees and merkins back to back 💪🏻. When time got short we lined up for a burpee Indian run back to the Cot but there was mutiny in the ranks and a couple of runners took off once again at a PR pace 🤷♂️🤦♂️Q fail I guess we’ll do it different next time 😁. When we got back to the COT there was a little time left so flinstone led us in some big boys then we did some kraken burpees. Times up. Amazon reminded me we hadn’t done the pledge, thanks birthday boy. Then we did announcements I shared a verse and a word and then I prayed us out.
Thanks for the opportunity to Q good workout great group of men this morning I hope to keep making my way around to Q other AO’s. Westside over and out
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