Day: October 30, 2023

Cash me Ousside, how ’bout ‘dat?

October 30, 2023 / Roscoe / 0 Comments

Six Pax were warming up at the Sandlot when Maybelline….I mean…..wait?…….Watts Up joined us late. This is highly unusual.

We warmed up with a healthy disclaimer. We even did Press Press Flings because Whoopee LOVES THEM but he wasn’t there to experience the opening and stretching of the rib cage and the swoll chest you get as you thrust it out!

We moseyed to Martha’s House for some Swim Buddy Clap Merkins. We circled up, I gave a healthy dose of instructions, and we failed again and again but the good news was we did a lot of merkins and held a plank for about five minutes in the meantime.

We then moseyed to the ballfield for the thang. 10 burpees, 10 merkins, 10 squats, 10 Plank jacks, 10 big bois. A9 burpees….etc….8 burpees…t any time Watts Up could call a lap in between declining sets. When we completed 7 of each exercise, Watts Up called or a lap and then busted his arse on the run. We continued the exercises and Winehouse could call a lap. With one rep to go, he called a lap. We finished up and then headed to the parking lot and tried our clap merkin clap again. This time, we called it two claps and a Ric Flair. That failed. We finally tried clap merkin clap and after a couple of successful rounds we called it a success. We then headed back and did 15 DDC’s at each lightpole while completing announcements and prayer requests. Captain Steubing had to leave for a cruise ship at 0610 so the Q accommodated his schedule. We did some Navy Seal should stretch things too which Whoopee would have also loved!

Watts Up requested the 48 rep cash out and then we did two rounds of Mary for time and the Pledge and COT.

Folsom 10/28/23

October 30, 2023 / Tiger / 0 Comments

Been a while since volunteering to lead at Folsom, good to be back. Sarlac greeted me and pointed out the location of the blocks, good to know. Ponyboy and Gearwrench came in from a couple of miles of EC. Volt, Chubs and Westside all rolled in with a few minutes to spare.

0630, let’s get going. Start with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership. Warmup with some side stradle hops, imperial walkers, gravel pickers, arm circles and some stretching.

Mosey to the blocks. Everybody grab one. Five stations surrounding a center station. Perform exercise at one station and rifle carry to the center station to perform that exercise. Rifle carry to the next station always returning to the center after a station is complete. Outer stations were blockies, thrusters, swings, goblet squats, and WWIII sit ups. Center station was blockies. After each round, run to playground and back staying on road. Decreased reps, beginning with 25, middle blockies number was 3.

Westside made it to the round of 5 reps, Not sure about everyone else, YHC had just finished round of 15 reps when time to stow block.

Mosey back to flag to discuss how each day is a new day, success or failure day before does not define this day. Success leads to another day of hard work to stay ahead, failure is a chance for learning and a fresh start.

Get out to Q source and participate in CSAUPS and Grow Ruck events. These events a critical in the “invigorating” portion of the mission statement.

Announcements: 24 hour run in Dallas at Old School site November 4 (Folsom is closed) – trying to fill each hour for companion runners also donations for No Brainer Foundation, convergence and Christmas party first Saturday in December, trail based CSAUP Nov 18, Speed for Need at Christmastown 5k (HC to Broke)

Prayer requests: Jackson, Turtleman, Huck, Westside mom, Tiger mom, violence in Middle East

YHC took us out

Always an honor

Tiger

F3 The Storm – October 24, 2023

October 30, 2023 / Sean Corcoran / 0 Comments

Big crowd this morning with 14 boot campers and five runners. We also had an FNG at The Storm. After a brief disclaimer we said the Pledge of Allegiance and took a lap around the small parking lot.

Warm UP:
5 Burpees for the train
Stretches
10 Imperial Walkers
10 SSH
10 Plank Jacks
10 Parker Peter
More stretching

The THANG:
There are five rows in the Stuart W. Cramer Parking Lot. We split up into two separate groups and did sprints. Exercises were merkins, jump squats, plank jacks, ssh, and mountain climbers.

After this we ran over the staff parking lot and paired off. While one partner ran the loop, the other partner did the exercises at each of the 8 parking spaces.

THANG 2:
Buy in: 3 Kracken Burpees, followed by 10 merkins, 15 squats, 20 mountain climbers, 25 high knees, 10 mike tyson, 15 smurf jacks, 20 american hammers, 25 goof balls. Cash out: 3 more Kracken burpees.

THANG 3:
We headed over the benches. 1 derkin, 4 step ups, 2 derkins, 8 step ups and so forth.

Announcements:
November 4: 24-hour run at Old School. (Folsom AO will post at Old School Saturday)
November 6: New Gear AO soft launch through the end of the year at Life Church in Cramerton
November 10: Chad 1000 at W.A. Bess Elementary at 5:00 a.m.
November 11: Hero WOD at all Saturday AO’s.
November 18: F4 CSAUP at Poston Park
November 25: Ultimate Frisbee at Poston Park
December 2: Convergence
December 2: Christmas Party
December 9: Beer Ruck through McAdenville

Aye,
Radar

F3 Mount Hollywood – October 30, 2023

October 30, 2023 / Sean Corcoran / 0 Comments

We had seven this morning at Mount Hollywood. It was great seeing Red Ribbon back out in the gloom. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
Stretches
Run the parking lot aisle 10 little baby arm circles
Run the parking lot aisle 10 toy soldiers
Run the parking lot aisle 10 high knees (count one side)

The BEATDOWN (Stack exercises to the word Halloween, after each exercise the PAX would take a lap around the school parking lot.)
10 Hand Release Merkins
31 American Hammers (count one side)
10 Lunges (count one side
31 LBC’s
10 Overhead claps (IC)
31 World War I sit ups
10 Merkins
31 Freddy Mercury (count one side)
10 Nolan Ryan (count one side)

Prayers and Praises:
Good to see Red Ribbon back out.
Freon’s M (uncle and wife) were struck on their golf cart by a vehicle. Injuries are minor.
Blueprint said his daughter was struggling after some grades, but seems to be doing a lot better and enjoyed Tech beating UNC Saturday.

Walls Walls

October 30, 2023 / Pillager / 0 Comments

2 laps to warm up then Toe, quads, imperial walkers

5 burpees

Ran throughout town for walls to work out on Stopped for 3 burpees randomly throughout

Wall 1 – step ups and dips: 20, 15, 10

Wall 2 – Hip slippers, Dirty hook ups, wall sits – Partner Run

Wall 3 – donkey kicks and LBCs: 20/30, 15/30, 10/30

Wall 4 – Durkins and step ups 20, 15, 10

end with Mary

Prayers

Red ribbon injury

Family day to visit blue print daughter

Travel for work and vacation

7 years of marriage for myself

Day: October 30, 2023

Cash me Ousside, how ’bout ‘dat?

Folsom 10/28/23

F3 The Storm – October 24, 2023

F3 Mount Hollywood – October 30, 2023

Walls Walls

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