Month: January 2024 (Page 5 of 12)

Warmups-

• SSH- 20
• Low Slow Squats -15
• Gravel pickers-10
• 22 for the Vets
• STRETCHING

Pledge 🇺🇸

Mosey to the Blocks…

Triple Nickel- 5 Thrusters w/ Blocks 5 American Hammers w/ Blocks Take a lap… 5 rounds

Mosey to lower lot… Sheldon Cooper

10 Burpees, 10 Squats , 10 Merkins , 10 BBs then a lap… all the way to 1 rep each …

Mosey back to start…

Announcements-

• Pushing rock challenge
• Folsom nationals February 10th

Prayer Request:

Huck

Turtleman

Jackson Hall

Oompa

Hester Family

Balljoint

There were three runners and one fartleker who was voluntold to Q… Work was done for at least 30 minutes or more by most of those in attendance. 

Ephesians 6:11 Put on the full armor of God, so that you can take your stand against the devil’s schemes.

We recently did the Ruck Squad shirt. The design was loosely based off the movie, “The Usual Suspects”. I won’t spoil the movie if you haven’t seen it… but it’s a good one if you haven’t seen it.

In the movie there is a character known as Keyser Soze. He says this iconic line: “The greatest trick the devil ever pulled was convincing the world he did not exist.”. A recent Gallup poll shows that only 59% of American adults believe in the devil. That’s a ten points drop since 2020. It’s crazy to think that anyone can look at all the misery happening in our world and NOT believe in the devil. But that’s the way Satan likes it.

So, how do we deal with the fact that Satan is alive and well in America and the world?

First, we need to read and believe in the Word.

Second, we need to apply the weapons we’ve been given. We put on the breastplate of righteousness, notch that belt of truth, put on the helmet of salvation, cinch up the shoes of peace, pick up the shield of faith, and wield the sword of the Spirit (which is the Word of God). This is all covered in Ephesians 6:14–17.

You might have read about, or heard of this armor before, but have you ever noticed that the armor is all offensive? It’s all designed for a frontal assault. This means we take the fight to the enemy. We get angry and we get on our knees. We release the power of heaven in our homes, on our families, and against the hellaciouos barrage of arrows the enemy fires at us.

The spiritual armor of God does you no good if its simply gathering dust, or if you are running from the battle. By the way, running from the battle leaves your backside completely exposed. You can’t just sit tight and wait for the enemy to attack. You have to get in the Word; charge at the enemy through prayer; Commission the armies of heaven (the Holy Spirit and His angels)to fight for you.

Whether you want to believe it or not, the battle is real. We must stand and fight for our family, for our friends, and for ourselves.

Prayer Requests/Praise Reports:
– Pray for Broke’s co-worker’s son.  He was in a car accident and is in the ICU on a vent. They suspect brain damage, but won’t know until then can remove him from the vent. Today is the day they are planning on this. Pray for that family and this situation.
– Pray for Wirenut’s M… something about a fracture
– Pray for Bubba Sparxxx and his recovery from surgery

Continue to pray for:
– Jackson Hall
– Huckleberry – though, sounds like he got a good resent report from Doctors.
– Stogie’s M is doing better from the spinal epidural for herniated discs and compressed neck.
– She’s supposed to go back to the doctor next week for further instructions, but the pain is coming back and she needs to start physical therapy asap.

Herme was EH’d by two different guys and neither showed!  The Bulldog ain’t for everyone.

Warm up / Pledge / Thang

KB Swings, Halos, Around the Worlds, Curls, Merkins, LBS, Fluttlers, Calf Raises, Dips, Incline Merkins, Shoulder Press, Shoulder Pulls, over and over and over again.

We completed 3 Rounds of 10 x Exercise, then moved to the next set and just kept going!

Big ups for Herme!

Beautiful cold morning at Coconut horse with a temp of 12 degrees. Thanks to Roscoe for getting the crew started as YHC finished up in the crawlspace using the M’s hairdryer to thaw out a frozen pipe. Some ran some rucked. A brave 7 got started on time. YHC was able to go solo 15 mins later.

All parties returned for an quick abbreviated COT with prayers for everyone and a desire to get out of the cold.

Returned to q source at the famous Seattle Coffee shop with a talk of Humor. Short Sale joined for the q source. Thanks to Admiral McRaven’s “Hero Code”,  a chapter on humor seemed very fitting for the day. Nothing better than the use of humor to break the gloom and the ability to laugh at yourself. 5:30 in the morning hairdrying a pipe in a crawlspace. Jokes were said, some funny stories were told and laughter was had. Guess he was right.

After having an on / off posting year in 2023, I made a HC to turn the corner in 2024 with goals set and what better way to do that than to kick off January with my VQ at Tequila Sunrise!!!  Showed up early and watched the cars roll in one after the other……..25 came out to support YHC.

Pledge

Disclaimer

Warm up: ( IC)

13x – SSH (was supposed to be 12 a bit nervous and missed the halt)

12x –  Gravel pickers

12x – Imperial Walkers

12x – Moroccan Nightclubs

1x – Right foot over left

1x – Left foot over right

Plank position, right foot to right hand, reach for the sky

left foot to left hand, reach for the sky

The Thang:

Mosey to the basketball court and pax circled up:  ( IC)

12x-Merkins

12x-Plank jacks

12x-Mountain climbers

Dora’s:

150 Squats

250 LBCs

350 Air presses

while pax ran to the end of parking lot, dropped a Burpee and return

Mosey around the track 1 lap

Back to bb court:

12x – Dips (IC)

12x – Step ups (oyo)

2 single file lines 12 pax each line for a Tesla favorite…….BEAR CRAWL SLALOM !!!!

4 x 4’s :

6x – Jump squats, CDDs, Flutter kicks, shoulder taps.

30 second wall sit and then 3 burpees, recover, what the hell………..3 more burpees, recover.

Back to courts for Mary with each Pax calling out exercise until time was up.

Announcements:

Sign up for pushing rocks challenge deadline 1/20

Winter Nationals

Prayer Requests:

Radar’s sister received good new from oncologist!

Ocho was laid off recently, if anyone hears of opportunities please reach out to him.

Turtle man

Jane Fonda

Montanna

Bubba Sparxxx  surgery

Huckleberry

Jackson Curry

Jackson Hall

YHC took us out in prayer.

Again, a HUGE thanks to all who showed up for support and all who have asked about YHC’s VQ.  It means more than you will ever KNEAUX!!!

It was an honor to lead you!!!

Tardi Gras out, keep it real brothers.

Disclaimer and move.  Its cold and the wind doesn’t help

Warm Up
Mosey to Carr.  We saw Wirenut pull in but never found him.  Ocho didnt roll out with us but rolled in with us.
SSHx10IC, Grass Pickers x10IC, Hip flexor raises x10IC, Hamstring raise x10, ROL/LOR, Elephant marches, MNC x20IC

Triple nickel on the playground with pullups and dips.  Any grip works.  Rows were subbed out for some.

Mosey to front of the school.  Do work noted and run a lap around the entrance.  Then, rotate exercises with reps.  I.e.  10 merkins the first round, then the 10 rep exercise would be the lunges.  The 10 rep keeps moving down and giving good looks at a lot of reps at each exercise at different intervals.  Exercises noted in chalk for memory.  This is where a lot of other PAX just showed up (Wirenut, Def, Tardi Gras and Pockets)

10-Merkins
20-Walking Lunges (count each step and touch knee to ground)
30-Squats
40-Flutter kicks (count each leg)
50-Situps

Mosey to the wall for a few rounds of wall sits, shoulder press and calf raises.

Mosey back to start
Relay: split into two teams.  Everyone LBC’s while one bear crawls to distance.

Time check for Iron Hulk.  We got to five merkins and time was called.

Announcements:  Pushing rocks signup is today (last day), We sang Happy Birthday to Montross.

TAP:  Huck, Ocho (employment), Jackson Hall, Jackson Curry, Montross’ Aunt, Jane Fonda (house), Gumby (mom), Broke (mom), children and joy and those dealing with life long illnesses, Dr. Suess’s dad, Bubba Sparxxx (Surgery)

Pledge

Name-O-Rama and YHC took us out

We put in work

Today is my 56th birthday and what a great to celebrate by Qing a workout. Big turn out of PAX, with 3 Ruckers and 1 runner.

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”

Disclaimer

Warm-up

19x – Don Q

68 – SSH

56 – Mountain Climbers

The Thang

7 burpees at each island (8)

Mosey to lower parking lot

5 exercises (10 reps) with 6 laps around parking lot

HR Merkins

Squats

Monkey Humpers

Flutters

Big boys

Line up along fence for a couple rounds

Wall sits

Shoulder taps

Mosey back to Shovel Flag for COT

The Pledge

Announcements

Praises and Prayer Requests

YHC closed us in prayer.

Thank you men for your support and allowing me to lead you this morning.

Breaker Breaker