Day: October 21, 2023

A perfect day for an awesome ruck with every PAX finishing the distance!  If you aren’t rucking, I encourage you to give it a try.  It’s a great way to gain fitness while having some solid fellowship with your brothers.  YHC was especially proud of a few PAX that were experiencing a bit more discomfort than the rest but kept moving forward knowing that finishing meant a child in foster care was going to get gifts for Christmas this year.  Good work as well to Doodles who did a solo ruck the day before because he couldn’t be there this morning.

We started the day with someone giving a $1,500 donation for 10 kids if we had 10 finishers.  We finished the event with 14 total and because of donations coming from the PAX, we’re at $2,100 and 14 kids.  This is what makes F3 so awesome.  Thank you everyone!

**Update…..more donations came in, we’re at $2,250 and 15 kids!!!

~Anchorman

The day prior marked 1 year since YHC experienced the most unfortunate event of my life. Yep, it was the one year anniversary of breaking my arm. The Lord has blessed me with a mostly full recovery, it’s still a struggle to do some things and building strength is still happening. That said, we would focus on elbow strength today. This is what happened…

Pledge of allegiance

Warm Up including Goofballs and the Patented Right over Left

Mosey to the track for The Thang

Do 10 reps of Dips, Shoulder Taps & Makhtar N’Diaye’s and then run a lap. We did this 5 times.

Next, head to the drop off lane in front of the school for some suicides with sprints. At the return of the first leg of the suicide, we did 10 Merkins, 2nd was 10 LBCs (I think), and the last one 10 jump squats. The last and longest return trip would be a sprint. So why is this BB named Wojo’s miracle drug? Because when he led Midoriyama a couple weeks ago, while YHC was still struggling with the knee problems, we did lots of sprints. The days after that, the knee pain had gone away! The next couple Q’s YHC led, we did sprints just to make sure to keep strengthening and doing whatever good the sprints do.

Goose even mentioned that his knee was hurting lately and while we did the laps of the first routine but after the sprints, the pain wasn’t there. So cool!

After the suicide sprints, we headed down to the back drive area for a quick Dora 123. Partner up and do 50 squats, 100 of something else and 150 calf raises.

Mosey back to the start for some Mary and we’re done!

Announcements: Freight’s trail run and Beer ruck coming up

Prayer Requests: Marriages, Jackson Hall, Flintstone’s student whose mom died, Turtleman, Flintstone’s family, Tesla and son

Breaker Breaker put out a call for Qs …I think I may have responded during a Friday happy hour because I kinda forgot 🤷‍♂️🤣. Mayor, SA and Breaker all reminded me of my Obligation so here we go! Still nursing my hurt back, I didn’t want to do a ton of running but i wanted to try a little bit to see if my 2 weeklong trip to the valley was helping anything.

Warm up: Normal stuff

The Thang: Rack’m Stack’m but leave no man behind! The standing order for the next 45 mins was to do SSH or plank for the 6 until everyone was ready to move on to the next thing.
Starting at the back of the parking lot as “home base” we moseyed a very short ways to the first light pole on the left for 10 Burpees, Mosey back to home base for 10 Burpees! I can still hear the groaning! LOL. Mosey 2 light poles down for 20 Jungle Boi Squats. Back to home base for 10 Burpees and 20 Jungle Boi Squats. Mosey to 3rd Light pole and do 30 merkins. Back to home base for 10 burpees, 20 JBS, 30 Merkins. This was repeated with 40 LBCs, 50 Mtn. Climbers, and 60 Flutters. Everyone pushed hard and did a great job. Sister Act said it was ridiculous, so I guess I did a good job! We Fellowship moseyed back to the flag.

Time!

Announcements:
2nd F lunch Wednesday 18th noon @ Papas and Beer in Dallas

13-mile Ruck Saturday 21st 7am @ the Yank see Anchorman’s preblast.

24 hour run for No Brainer Foundation Nov. 4 5:30am @ Old School

Touchdown Beatdown for the football and the belt! Nov. 4th 7am @ Old School

F4 trail run relay Nov.18 @ Poston Park see Freights preblast.

Thanksgiving Frisbee Tournament Nov. 24 @ Poston Park — details coming soon.

Christman Town 5k Nov. 25 @ McAdenville

F3 Gastonia Convergence Dec 2nd @ Yank

F3 Gastonia Christmas Pary Dec 2nd @ Lewis Farm

Beer Ruck Dec 9th –details to come soon.

Prayer Request/ Praise Report:
Jackson Hall
Westside MIL
Srgt. Porkchop new baby
Sarlacc Daughter
Pappys Family
Clavin’s M
Ponyboys Friend Laura
Kid @ Flinstone’s school lost a parent.
Middle east
Praise/prayers for Turtle man

Good work this morning men. Pleasure to lead on the east side! yall come up to Folsom some time!

SYITG

Ball Joint