Month: September 2023 (Page 3 of 10)

Castle Rock brought an FNG to Diablo Sammich, so I had to make sure we recited the 5 Core Principles and Mission of F3.  First was the usual disclaimer and a “long way” ruck to the parking lot at Martha Rivers (through the neighborhood and connector path, which was darker than Tequila Sunrise on a cloudy morning).  Then we paused for a quick round of Mary and those important bits of insight into who and what F3 really is.  Then we rucked around the softball fields and back to Pelican’s.  Great to see Castle Rock and glad to meet Red Rocks this morning!

Prayers for Turtleman and Bandit’s brother-in-law

Privileged to lead!

• Nutria

Two Ruckers and 4 Runners posted at Members only this morning. 5 HIM stuck around for Q Source and there was much loud talking (Harris Teeter decided to run the floor cleaner during our session). Regardless we talked about Candor and the importance of giving and receiving hard truths.

I liked the quote in the QSource Dredd received from a manager “Nothing should surprise me unless you are surprised as well”.

7 HIM posted to enjoy the cooler weather for a 5 mile run through Willow Creek neighborhood.

Prayers:

Turtleman, Huckleberry, Tiger’s parents, Norwood and anchorman father-in-law

Yesterday, I went to see Turtleman at CMC Main. He received the green light to be moved to the new Rehabilitation Center next door. That was the first time he had taken a breath of fresh air since his admission in early August. He is still in a battle to recover and it’s a long road ahead. Please continue to pray for he and his family 🙏. A specific prayer would be for his appetite to increase. He has to start eating more to get through this PT. He thanked me for being there several times. Afterword’s, I went home and hugged my daughter and told her about my day. I feel guilty that I get to come home and love on my family. Does that sound crazy?  I wish I could trade a week with him so that he could come home, eat 3 meals a day, sleep in his own bed, love on his wife and kids and regain the strength to take on this battle. He just needs a break, but that’s not an option. Sorry, I’m just overwhelmed with emotions from my visit with him.

I set up a ten foot wide circle of four post cards with a specific exercise at each station. We did each exercise in a rotating order 3x’s. Then we moseyed to the nature trail while riffle carrying our coupons. Dropped them at the bottom of the hill and bear crawled up the hill, did 20 squats and moved over to the benches. There we did 20 triceps dips, then 20 incline merkins. Moseyed back to our coupons and  carried them back to base. Flip the cards over and there were 4 new exercises that we rinsed and repeated 3x’s.

With just a few minutes left, we did Mary for 3 minutes.

Good work men!

I’m looking forward to giving up PainLab next week to the new AO. Be there to fins out who!

When I arrived at 0520, Roscoe already had blocks set up in the side parking lot between the school and track. We agreed that the blocks and exercises should be in one location. To account for the 0.2-mile track, I suggested running an extra lap at the start of the workout.  At 0525, Kool-Aid arrived. Seeing the blocks laid out, he realized that today was not the day to forget gloves and immediately went back “across the street” to get them.  In the meantime, Defib, Tiger and Tesla showed up as time approached 0530.  We explained the rules (pre-lap, then 5 rounds…).  As the clock struck 0530, Roscoe and I decided that his phone will be the official timer for the event and Kool-Aid was screeching back into the parking lot on 2 wheels.  Thinking on his feet like a true leader, Roscoe calls for the pledge to give Kool-Aid time to get to the starting point, then we all start together.  Well done!

Tiger had his heart set on AC/DC to accompany the grueling block work.  Unfortunately, there was a Q-fail and no music.  Instead, we enjoyed the oscillating hum of industrial-strength “AC” harmonized with random grunts and block noises rather than “DC.”

The workout itself sucked just like it appears on paper.  Beast that he is, Defib led the way (35 minutes, Aye!) and then did extra Blockies to help push me through the final round.  Tesla finished strong at exactly one hour.

All in all, it was a great start to the day.  Thanks to the 5 HIM’s who joined me for this voluntary torture!

– Nutria

Where’s the humidity! Some of you fartsackers have no excuse now. We start with some basic warm-ups. Throw on some AC/DC radio and get to work.

Set 1: 50 seconds of work/ 10 seconds of rest.

LBC’s, flutters, LBC’s, flutters, American hammers, Big Boys, American hammers. Big Boys

Let’s mosey around the lot while rifle carrying your coupon.

Set 2: 50 seconds of work/ 10 seconds of rest.

Rev-LBC’s, Heals to Heaven, Rev-LBC’s, Heals to Heaven, Freddy Mercury, star crunches, Freddy Mercury, star crunches

Let’s mosey around the lot while rifle carrying your coupon.

Set 3: 50 seconds of work/ 10 seconds of rest.

Squat curl press, lawn mowers, Squat curl press, lawn mowers, Merkins, plank jacks, Merkins, plank jacks

Let’s mosey around the lot while rifle carrying your coupon.

With the 5 minutes left, let’s do Mary.

Announcement’s:

2ndF Pita Wheel lunch tomorrow @ Gastonia location, Iron packs tomorrow @ Ricky Bobby with very little running, Iron packs Thursday @Fulsom

Prayer Requests:

Elana appendix, Charlie, Turtleman, and Jackson Hall  🙏

Good work men! Thank you for letting me lead in the Gloom

Good turnout this am-disclaimer, warmup then head to the short wall for some step ups then on to the thang at the bank-today it was gonna be Walls of Jericho. I went to the Snowbird Wilderness Outfitter BE STRONG men’s retreat this past weekend. I had heard about it before but finally was able to make it work-highly recommend you try to go. Look it up or as Sparky, Freight, Medicine Woman, and probably a few other Folsom regulars who may have gone or heard about it. We learned about Joshua and part of the discussion covered the story about the walls of Jericho so that was our thang today.

7 exercises with 7 reps each then mosey around the bank X 7 rounds. I tried to help teach the “how to count” thing to Fountainhead but he wasn’t having any of it. He came up with his own method and did just fine. At some point he will likely Q a workout and will survive I am sure.

Here are our 7 exercises: Merkins, Squats, Big Boys, Imperial Walkers, Mountain Climbers, LBCs, then…….(drumroll please)…….Jillian Michaels. The JM’s were a definite crowd pleaser. We got thru it, hit some more step ups, then finished with the COT. Along the way Roscoe entertained us with random info on Jillian Michaels and various appropriate and inappropriate jokes. I tried to give some background on what I learned this weekend about Joshua and suggest you read about Joshua when you have some time. Key words to focus on are obey and courage.

**HONORABLE MENTION: Watt’s Up posted with a bum knee, stayed the whole time and did his own thing in the parking lot at Pelican’s. What a great example-don’t let what you CANNOT do interfere what you CAN do.

thanks for the opportunity to lead-Whoopee