Month: September 2023 (Page 2 of 10)

Tequila Sunrise 9/8/23

Warm up
Goofball x 10
Gravel Pickers x 10
SSH x 10
Merkins x 10
WW1 x 10

Mosey to field at the track.
Triple Nickel.
1. Merkins, run to end of field, Wide Arm Merkins.
2. Bonnie Blares, Nur to end of field, Squats.
3. WW1, run to end of the field, Flutter Kicks.

Gather at the cone on the inside of the field. 4 corners on half the field.
We will Escalate the reps and exercises. Corners are.

Round 1  Corner 1.    Lunges x 5,      Corner 2    Squats x 10,    Corner 3  Hillbilly Squats x 15

Round 2  Corner 1     Merkins x 5,    Corner 2   Wide Arm Merkins x 10,  Corner 3  CDD x 15

Round 3  Corner 1     WW1 x 5    Corner 2   Imperial Walkers x 10,  Corner 3  LBC x 15

Corner 4  Mnt Climbers x 5,    Mike Tyson’s x 10,    SSH x 15.

Round 4 PAX choice at each corner

Mosey back to the start. Finish with Merry.

Perhaps happiness is always to be found in the journey, uphill, and not in the fleeting sense of satisfaction a waiting at the next peak. Jordan Peterson.

Great morning for a run or ruck, 12 other PAX joined YHC well before 0500. That included Dr. Seuss and Solomon. We said the pledge a tad early since Flintstone was hyped and ready to go. As we took off for the run it was clear the cool weather had everyone feeling good, multiple PR’s were had check Strava. As we came back from the run Solomon and Dr. Seuss were leaving. Everyone else stayed for the COT where YHC was reminded twice that Dr. Seuss and Solomon were here, I got it guys but always appreciate the help.

Announcements:
JJ 5k this Saturday at Common Ground
New shirts are here get them while you can
Tuna 200 team needs 1 more runner 10/20-10/22
Half marathon ruck 10/21 at the Yank

Prayers:
Virus in-laws
Norwood continued recovery
Termite’s family
Turtleman continued fight with cancer

YHC prayed us out

Holy blockees batman – This was certainly one to remember.  Thanks F3 Greenwood – You guys know how to go out with a bang.  this was certainly the hardest of the challenges (at least this year).   7 HIM  posted this morning for a hellish beatdown.  Special Thanks to Roscoe for showing up with the blocks and providing the music!  That certainly helped.   If you haven’t seen the you-tube video from F3 Greenwood check it out.  Briefly it involved Kraken burpees every 5 mins, Perfect form merkinsx5 15  times, over 70 Manmakers (AKA Blockees), 70 Thrusters and 70 WWIII situps for time, all while doing Murder Bunnies or reverse Murder Bunnies and Bear crawls between sets.  Truly awful

YHC is very grateful this was the last IronPax of the year.

Prayers for Roscoe’s mom recovering from knee surgery, Turtleman, Huck and all those on IR.

Until next time Defib out!

We met up at the Ingles in Dallas to run or ruck.

Announcements: Iron Pax Challenge Relay Friday. Half Marathon Ruck the 21st. Beer ruck in Belmont coming up. Christmas party December 2nd at Lewis Farms.

Praise reports: $4,800 raised for Jackson Hall. Ann Ramsey good biopsy report.

Prayers: Ball Joint’s brother Trojan deployed to Germany for the USAF, Turtleman, Huck, Blart’s 2.0, others on IL and those not mentioned.

Thanks for allowing me to Q again on my anniversary.

Soap box time:

Seven years ago Def Leppard told my M about a bunch of guys who get together and exercise what seems to be the middle of the night. M thought that it sounded like a great idea as my solo running wasn’t decreasing the old waistline. Months earlier my mom showed me the article in Gaston Gazette about a group of guys that did morning workouts. I thought it was the dumbest dadgum thing ever since I had encountered what I surmised was that exact same group of idiots doing burpees in the Martha Rivers parking lot several times during my morning jogs to the park and back home. (Nobody tell my M that she was right, I’d never get to stop hearing about it. I guess mom really knows and wants what is best for you too.)

So at the Stop Soldier Suicide in Belmont the following Saturday morning, I promised Def Leppard that I would show up at Midoriyama that fateful Tuesday afternoon. I did and for me, it was life changing. Some guy named Slaw made us do bear-muda triangles and run up and down the hill at the pond until I thought I was going to die. Then I was presented with one of the more memorable nicknames in F3 nation. Shockingly, I even posted that Thursday while being too sore to lay, walk, or sit, or stand.

But as a result, I have a group of male friends that will help me with anything I would ask if I need something. You have made me a better leader, friend, husband, and father. I have been challenged to do things I would have never believed I would start at 56 years old: Run 200 mile team relays; push Speed for Need chariots up the hill at McAdenville for the Christmastown 5Ks; Nomads; CSAUP’s; Iron PAX challenges; hijack the Ghost Flag in Shelby in sub-freezing temperature; posting and Qing downrange in multiple states; Rucks; Spartan races; Mud runs; and many other events where our shared experiences overcame the at-the-time misery.

Also thanks to all the PAX who I look forward to seeing every time we meet up at the shovel flag.

Ran to the goat and back eagle hill always humbles you…

No music, no discourse, just happy reps, happy sets, happy sweats.

Warm Up:
SSH, Imperial walkers, KB Swings, Squats, Merkins, LBCs, Curls, Morocann night clubs

Pledge

20 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
19 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
18 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
17 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
16 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins
15 Single Count Each: Kettle Bell Swings, Squats, Curls, FlutterKicks (IC), Merkins

Total = 105 reps each

Take a Lap – Do something

15 Dips, 10 Bulgarian Squats (per leg), 10 Step Ups (per leg)
Calf Raises, 10, 10, 10
15 Dips

Mary.

Pledge.  Welcome to F3, stated mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  Began warmup.  YHC realizes there are some faces not recognized, one was Ocho, had not worked out with him before.  Second was an FNG.  Take a moment for disclaimer.

Continue with warmup, having the Pax give the five core principles as we go.  Mosey to the roundabout bottom of hill.

Called for Bo Dereks, 10 times up the hill, with 10 exercises at the bottom, 10 at top.  Jungle boi squats at top, V up sit ups at bottom.  Most pax had time for 6 to 8 rounds.

Head back to flag after 5 burpees for good measure.  YHC reminded that it doesn’t matter where in the pack you are, matters the effort given.

Announcements: 13 mile ruck Oct 21, benefiting Least of These  Christmas gift program, want to donate at least $1500.  Also shirt orders open for Storm and Ruck shirt, but only for a couple of more days.

Prayer requests: Praise for Anchorman father in law being able to spend time with family, and praise for little boy on Hot Corner football team recovering from car accident, prayers for Turtleman, Huck, Ratchet Jackson and family

YHC took us out

Always an honor

Tiger