Month: July 2023 (Page 4 of 13)

• Disclaimer: Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.
• Pledge
• Principles of F3:
  1) Free of charge (zero cost, never charge for a workout)
  2) Open to all men (no matter the man, you are welcome)
  3) Held outdoors (rain or shine, heat or cold we are out there)
  4) Peer led (led in a rotating fashion by the men who attend)
  5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

Thang:

10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  See if you finish or how many rounds can you do.

1. Merkins
2. LBCs
3. CDDs
4. Squats
5. Lunges
6. Burpees
7. Leg Lifts
8. Shoulder Taps
9. Situps
10. Calf Raises

Announcements:  Run the Runway 3 Mile 9/16 @ Gastonia Municipal Airport, JJ5K 9/30 @ Common Ground, Gastonia Police Foundation Donut Dash Saturday 10/28 @ Lineberger Park (check slack for information for all races), Pita Wheel in Belmont for August 2nd F

Prayers/Praise: Tesla’s M, My Ms Friend with back issues, Tooth Fairy, Tesla’s Sister, Norwood

Name-O-Rama and YHC took us out.

Musings:  Stick around for coffeeteria after the goat and enjoy the fellowship.  Mamas boy doesn’t think we are cool.  I am humbled and thankful to be out there again and I appreciate everyone putting up with my efforts this morning.

5 ran the willow creek route backwards in the steam.  No one got lost (I think).

Announcements

Convergence  Labor Day

Prayers

Norwood, Turtleman, Tesla’s sister Jackson Hall

Praise for Radar’s sister

We rucked. Merkins and Mary included.

Disclaimer:
Pledge:
Slight Warm Up:
ssh and squats ic

The Thang:
Opposing Partner Booyah Merkins
On the track, partners run in opposite circles and perform one booyah-merkin counting up to a  total of 10.

Dora 1-2-3
Big Boys, LBC’s and Heels to Heaven – Opposite partner runs part of track

Plank’s and Run
Entire group holds plank while one Pax runs length of pavement, planks and 2nd rolls.  Rinse and repeat twice.

CDD’s IC until time

Time:
Announcements:
2nd F Lunch in August will be at Pita Wheel in Belmont.
‘Kings and Crowders Ruck’ date tbd should be on Sunday in August before school resumes.

Prayers:
Tube’s M
Turtleman
Norwood

Aye….Linus

Protect the house

• Man is responsible for the family

Protect the house by:

• prayer

• leading the house

• what you see, watch , read , association

• Being an example

• creating the right environment

• taking responsibility for all areas of your life

Good crowd at the Storm, including a down range post from Newman (Moorehead City).  Start with mission of F3 – to plant grow and serve small workout groups for men, for the invigoration of male community leadership.  Warmup with SSH, IW, gravel pickers, and some stretches.  Ask question of who is familiar with Q Source?  Small handful of hands raised.  Sargento graciously explained what Q source is for benefit of those who did not know.   Mosey

Get to other side of school, pair up for boo yah merkins and bear crawl about 25 yards to turn around point.   Meet back in middle.  5 rounds.  But first explain that Q Source is divided into four sections, get right, live right, lead right and leave right.  After called exercise had a short conversation about concentrica.  Mosey to front of school.

10 step ups each leg, and run up the hill to the road.  Don’t cross road, but do give 10 hand release merkins. Call 5 rounds.  But before get started, quick word  on get right, jester king queen and relationship with Creator.

Cut it short due to time, head back to flag.

Pledge.  Another word that intent was not discuss any points of Q source, but only to inform those who do not know what it is, or why we do it.  Also went over Q source options on Sunday morning.

Men- if you are not familiar, get with someone who knows q source, and then give some consideration to attending.  Topics discussed are applicable to every man.  You are promised to learn points that will help you be a better man.

Announcements:  stay tuned for CSAUP opportunities, convergence Labor Day weekend, be in training for Thunder and Lightning, 2nd F lunch third Wednesday

Prayer requests: Norwood surgery, Turtle Man, Eh Yall mother in law, Tiger mother, Anchorman sis in law, Sargento knee, PAX traveling, Flintstone mom, Tooth Fairy daughter with upcoming sedation

YHC took us out

Always an honor

Tiger

On IR, so I guess I’ll just adjust and modify to avoid knee stuff.  How does that jive with the “If you Can’t Do It, You can’t Q it”?

Well no one stepped up to Q on Slack, so…..

Warm Up: ———————————————–

The THANG —————————————-

“Circuit on the Island”

6 Stations

Station 1  Merkins

Lunge Walk to Station 2

Station 2:  Big Boys

Broad Jump to Station 3

Station 3:  Overhead Presses

Frog jump to Station 4 (this really sucked and caused cramps b/c of the long distance)

Station 4:  Calf Raises  (Dirty Calves)

Crab Walk?  to Station 5

Station 5 – Squats

Bunny hop to Station 6

Station 6:  Inverted Rows at the tables (gotta balance those Pecs with some Lats)

Repeato:  We did about 1.5 loops.

Mosey back to StartEx with all the gear.

Lesson learned / Q Fail:   YHC though the the PAX would step up and mosey with Gear, but they couldn’t/wouldn’t.

Lesson learned / Q Fail:   Took  more time that anticipated to set up tables for inverted Rows

Lesson learned / Q Fail:   Took more time than anticipated to to get all the gear to thh Island

Arrived at COT 2min late.   Did the obligatory Burpees, per Minute.  Mana’s Boy helped me out.

COT ——————————————————————————-

TAPs

Eh Yall MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Lindy space- Starting college
Balljoint t friend / Ratchet Jasón Hell – remission
Turtle man – cancer treatment coming back
F3 – parents
Boudin family trip to Africa

Thanks for the PAX
Orangeman / family flights
Tube’s M kidney stone
Norwood – Pituitary gland surgery
Gator – Moved to Gainesville, starting new job.   (may start F3 in Gainesville, we’ll be watching from Gastonia)