Month: March 2024 (Page 9 of 15)

It’s the perfect weather to show up for a beat down.  This is not fartsacking weather boys! This is the time to shine, to push yourself and challenge your breaking point, lol. Nobody wants to do this stupid stuff in 85 degree weather with 100 percent humidity.  Lets get it in now.

We had a good turn out with 7 total. There was a camp-Out at The Schiele with the boys scouts this morning which prevented us from our VIP parking status. We found a spot back towards the picnic table to circle up. I broke out some NIN’s station for tempo, set the clock for 50 on, and  10 seconds to transition to the next exercise. 

Set 1: LBC’s, baby makers, heels to Heaven, rev LBC’s, Superman hold, and American hammers. Rinse & Repeat

Set 2: Let’s hit the trail and riffle carry our coupon, curl your coupon halfway down, then over-head press across the bridge. Stop and sumo squat w/coupon, bear crawl up the hill, derkins, step-ups and triceps dips on the bench. Mosey back down the hill, pick up your coupon, around the world until the hill, curl up the hill, and return the base. 

Set 3: Circle back up and pick 1 of 7 work out stations; Merkins to max, over-head bar bell, curl a coupon, shrugs two coupons, over head flys with scuba weights, plank jacks, and shadow box for 50 on/ 10 off. Rotate after each set counter clock wise. Rinse & Repeat. 

With 4 minutes left, let’s do Mary. Gotta show to know. 

Good work men! 

Prayers to Turleman, Jackson Hall family, my M’s kidney stone, and all the other prayers that may have been spoken and I forgot and for those not mentioned. 

Kotter:  Manikan and BOB EH’ed by Sarlacc
Kotter:  Scoonter EH’ed by Gearwrench

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warm Up:  Did some principle work for the new guys (Kotters).  Lots of fun.  SSHx15, Grass Pickers x10IC, MNC x15IC.

Mosey up to blocks to loosen up. Grab a block to carry with you throughout the workout.  You can put it down when we get to various stations to do the work.

Thang:
Mosey up to pole for pledge
Parking lot do 11s (Squats/Merkins)
Horse track to split squats and box jump up and walk down.  Three sets of 10 (5 each leg).
Mosey to field for sled work – One pulls while the rest work (merkins, leg raises, squats, CDDs, Burpees, Shoulder Taps, Situps, SLDL/Good Mornings).  Sled was pulled with harness across the soccer field the short way.  A block was added to give a little more weight.

I had to throw in some Stone Cold Steve Austin Trivia (see further below).  I asked GW’s kid what he liked to do and he said wrestle his brother.  Promptly, the Q said “If there’s one thing I can’t stand……”

We moved back to the start for Iron Hulk for time.  Eight (8) is the best number.  We got to 10 and that’s how I know eight is a good stopping point.

We passed out some beers, slam and chug…….TIME

Announcements: April 13 SFN > send Purple Haze a DM if you can run this, Donations for mens clothing (Hei Hei) give to him anytime,  Extinction Run on 4/20 @ 10:00 (money raised goes to Anchormans Disease research, 2nd F Lunch Bad Daddy’s on 3/20,

TAP:  Stogie and the retina troubles ,  EZ Rider (Family), Anchorman, Jason & Jackie Hall (Jackson) & celebration of Life today, Huckleberry upcoming liver surgery, Bed Pan (FIL Surgery), Haiti, Slaw and Chili’s dad with COVID, Turtleman

Name-O-Rama

STEVE AUSTIN
Played college ball where………….North Texas
Initial nickname in WCW…………Stunning Steve
WWF Championship titles………SIX
Royal rumble Wins…………………..Three
Name of his Ranch…………………..Broken Skull
What does Austin 3:16 say………I just whipped your ass

Everybody ran. Some were faster than others. Everyone made it back safely.

COT

Announcements

Prayer Requests – Fannie Mae’s dad recovery from heart attack

Apparently, there is a national recall on some products from the namesake of YHC. Even so, 9 HIM showed for the show. Do you know what happens when you have bad cheese? This is what happened…

Warmup of various stuff

Pledge of Allegiance

Mosey toward the main road where we gathered and then partnered up for some Dora 123. We would do 2 rounds of AMRAP per exercise. Partner 1 would do the reps and Partner 2 runs around the island. The exercises were

M – Merkins

O – Overhead Claps

L – LBCs

D – Dips

From there we moved over to the flag at the extension office for the very rare 2nd Pledge of Allegiance because a couple of the PAX missed the first one due to poor planning on their part.

Mosey from there down the drive to the dark tennis courts for the next Thang.

LISTERIA – from one end of the courts, the PAX would stop at the middle of each court and do 5 reps of the exercise all the way down for 8 sets of 5.

L – LBFCs

I – Imperial Walkers

S – Squats

T – Turkish Getups

E – E2K but we skipped it due to time constraints

R – Ranger Merkins

I – Imperial Walker Squats but we skipped these too

A – American Hammers

At this point time was up and we went back to the start for COT. Thanks to the Folsomers for the hospitality and the chance to lead.

Moleskin – In light of all the joking and a weinke that might have been a self-fulfilling prophesy, the night after this workout YHC came down with the rot-gut and the squirts followed the next couple days. TMI? Maybe. Moral of the story is beware of what you put in your weinke, you might just get what you’re asking for!

Announcements – 2nd F lunch Wednesday, Community Foundation Run, Food Ruck this Saturday at the Yank, Extinction run, Convergence coming soon

Prayer requests – Hall family, Stogie recovery, Danny Miller (friend of YHC), Turtleman, Huck, Anchorman

8 out on a crisp Wednesday morning to get a little better. Everyone ran, some harder and faster the others 🤷‍♂️.

Announcement:
Same as yesterday

Prayers:
Hall Family
Gavels Family
Fanie May Dad
Brokes 2.0
Teenagers

SYITG

Ball JOINT

As I was preparing my  weinke, there was mumblechatter about High rep counts and if I remembered my Q for this morning. I decided to do something a little different. Since it was 3/14, I figured the crew would want some Pi .

6 Pax joined me for the beatdown in the gloom this morning.

Warm Up:

15 SSH IC

15 MNC IC

Stretches

Mosey to the court

Weinke:

1 Pi: 3.1415926535897932384626

3 Rounds

1 Burpee

4 CDDs

1 Burpee

5 SSH

9 Crunchy Frogs

2 Burpees

6 Skaters

5 Merkins

3 Squat Jumps

5 Plank Shoulder Taps (Both Sides)

8 Mountain Climbers

9 Big Boys

7 Calf Raises

9 American Hammers

3 Squats

2 Burpees

3 Merkins

8 LBCs

4 Plank Shoulder Taps

6 Forward Lunges

2 Burpees

6 Reverse Lunges

1 Lap around the court

Slow mosey back to the COT.

22 for the vets

Pledge

I found out this morning that these Pax are strong, but their eyesight sucks.  Wirenut saved the day lending me a work light so everyone could read the WOD.

Gearwrench, Slaw, and Purple Haze just devoured each Pi set completing more than 2 Pis each. Pall Bearer, Pony Boy, and I were working hard completing 2 Pi rounds each. Wirenut got in a full round and a Cow Pattie because nature called.

If you weren’t present, you were missed.

Announcements:

F2 this month @ Bad Daddy’s

4/13 7am Convergence at a ball field with some new name…

Purple Haze is looking for 2 commanders for the Chairs.

Prayers:

Hall Family

Goje Family(Loss of Son)

Sheldon Cristy’s mom heart issues (Purple Haze’s neighbor)

Gavel’s Family

Unspoken requests

This has been a rough week in our communities. 2 young men lost their lives this week and it has been weighing heavy on my heart. I am thankful for each of the HIM that show up in the gloom when I am present. It makes me a better man, husband, and father. Remember to tell your family you love them, hug them, and show up for them, we are not promised tomorrow.

Ozark out