Author: BallJoint (Page 2 of 8)

Folsom Nationals is Saturday! Couple important things. everyone please park in the lower lot! (stay straight on the main road all the way at the bottom between the 2 lakes). Please bring gloves, and cloths you don’t mind getting dirty! We will have teams of 4 this year. Your rock pushing team is your group. Please try and find your people and gather together before the 6:30 Start time! Remember! 6:30 start time! If you didn’t sign up for pushing rock no problem! Yall come on! You will be added first to any teams that are missing people, and then any extra will be made into teams by the QIC (me). Site Qs bring your shovel flags. This is going to be awesome!

SYITG
BallJoint

P.S. I almost forgot the most important part! Bring Food! Lets get enough to fill up both of these Rangers!!

I went to Orlando, all AOs were closed for a convergence/opening of a new AO/region about 60 miles from my location. Below is the back blast as written by @Swayze.

Give me my point😂

SYITG

Balljoint

THE HOLLOW LAUNCH!! Great turnout. The regulars at The Hollow, myself included, thank you for your support. Correct me if I’m wrong, but we saw support from The Bokey, The Roost, The Mount, The Rising. and one pax downrange from his AO in Gastonia, NC! YHC started with a brief history of F3 before giving the three Fs and asking the pax to recite the 5 core principles which they nailed without problem. Thang 1 Hey Ya Sandbag Shuffle! Divided pax into two teams with a line of sandbags in the middle. Each team lined up in their “endzone” and were instructed, once “Hey Ya” by Outkast starts playing, to run to the middle, grab any sandbag, carry it to the other team’s endzone and drop it. The opposing team needed to get rid of the sandbag by carrying it the other team’s endzone. For some added fun, every time Outkast sang “Hey Ya” all pax were required to perform a squat whether they were holding a sandbag or not. When the song ended, the shuffle ended. Thang 2 Pick Up The Six YHC explained that sometimes as men we don’t communicate well. We don’t want to do the hard things. We don’t want to ask for help and we don’t like asking someone if they need help. This evolution was designed to challenge that. 13 stations were setup around the AO. Each station required all pax to work together to complete a set number of reps for that exercise. The stations were: 500 – Jerry Can Deadlifts using two 55# jerry can sandbags 300 – WW3 BBSU using 20# sandbag 300 – Thrusters using 40# med ball 200 – Ground-to-Shoulder lift using 60# med ball 500 – Kettlebell swings using 26# KB 500 – Kettlebell presses using 26# KB 500 – Ball Slams using 20# slam ball 20 – Walks around the AO using 100# med ball and 100# tombstone 500 – Merkins 500 – Knuckletouch Squats 300 – 4ct – Mountain Climbers 200 – Burpees Total reps: 4,320 PLOT TWIST: Two stretcher were loaded with 135# each. Pax were instructed reps at the stations only count as long as the stretchers were overhead. (We modified to shoulder height.) This challenged the pax to communicate well, ask if someone needed help with the stretchers, ask to come off the stretchers, and jump into help with high rep counts. We completed the task in under 20 mins. Very impressed!! CoR, Named the FNG “NPC”, NoR, ANN, TAPs, PIC, OUT!!! (Afterward, some pax participated in “The Walk” by picking up and carrying heavy sandbags. Others tried to shoulder them. Lot of fun! Use the ‘New Backblast’ button to create a new backblast

What kind of Jerk takes over a Site Q and then disappears for 2 months … ill give you a guess….his initials are S.A. So in a attempt to make Downtown great again i signed up to Q to try and salvage this train wreak. I had to modify from my normal badass Qs as i am nursing a Fractured Sacrum. (my tant is cracked🤷‍♂️) So this is what I came up with.

Warm up: SSH, burpee, Don Q, 2 burpee, Mor-can Nightclubs, 3 burpee

Thang: Short Mosey to the parking deck to find the Ole Ranger waiting with a load of blocks. Everyone gets a block. This is a mix of the Sheldon Cooper and Dirty 11s. I call it the Dirty BJ.
5 block exercises: Curl, Row, Squat, Merkin (alternating sides), WW3 (big boy with chest press at bottom and at the top). Do these 10 reps each then carry your block up the stairs to the top level and preform 1 blockie. Carry block back down, now do 9 reps, back up top 2 blockies. continue till numbers are flopped, or your shoulders are flopped. Thats it! We worked up until about 4 mins till, moseyed back to flag and time!

Prayer Request:
Wirenuts Mom
Wojo Dad
Gumbys Mom
Brokes Mom
Huck
Turtle MAN
Hester Family
Hall Family
Everyone on IR

announcements:
Folsom Winter Nationals FEB 10th–BE THERE!!!!
Pushing Rocks sign up ends this weekend!
2nd F Happy HOUR TODAY!!

thank you to everyone that came out this morning. when you are hurt its easy to lay in the bed and stay home. even if you can’t run, or can’t do merkins or whatever, come out anyway. MODIFY as needed! thats what that means. I promise whatever you can do will be better than nothing. Heck you can even lead a workout! It’s good for the body, soul and state of mind!

Honor to lead this morning!

#MAKEDOWNTOWNGREATAGAIN

SYITG
BallJoint

some rucked some ran

we talked about Isaiah 48:17-19

This is what the LORD says— your Redeemer, the Holy One of Israel: “I am the LORD your God, who teaches you what is best for you, who directs you in the way you should go. If only you had paid attention to my commands, your peace would have been like a river, your well-being like the waves of the sea. Your descendants would have been like the sand, your children like its numberless grains; their name would never be blotted out nor destroyed from before me.”

WWJD it is really that simple. You will then reap the benefits!!

as a side note:
WWWE (What would Wichita Eat) can help you with your nutritional choices!

SYITG

Ball Joint

D- bag hwy, some dips and derkins, tossed the football around at the end.

Syitg

Ball Joint

We did werk, Gearwrench wasn’t there

Syitg

Ball Joint

I wanted to Q a ultimate Football game for the last couple months so I figured I could just do a whole football theme Q. It was time to give the Belt away and also it had been a while since we have done a touchdown beat down. I reached out to the current TDBD trophy holder to see is he would be willing to bring the football and pit it on the line as well. So there you have touchdown beat down for the belt and the football.

TDBD is 100 yards
Bear crawl to the 10 yard line do 10 CDDs, run to the 20 do 20 lunges, run to 30 do 30 Merkins, 40 squats, 50 lbc
Then 40 squats, 30 Merkins, 20 lunges, 10 CDDs. Then run back 100 yards and start over again. We did this for about 35 minutes .. Wichita beat everyone, Westside was just a few exercises behind him. Good job men! Then we played ultimate Football. Leppard’s Team Lost!

Syitg

Ball Joint

Some Ran some Rucked some hobbled.
We talked about the Christian Holiday of All Hallows Eve, Saints Day and all Souls day and how the secular word has turned this once Holy tridum into a time to glamorize evil/death . When we should be honoring our loved one that have gone before us.

Aye

Balljoint

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

A rainy Saturday at Folsom.
I called the Omaha for everyone to meet in the bottom shelter. I’m still nursing my back/nerve pain so no running for me. We gonna do a little block work! Gear Wrench brought his radio and I brought the blocks down so at 6:30 we got started.

Warm up: normal stuff

The Thang: With the blocks

13 reps- Down to 1
Curls, triceps, block swing, squat, Merkin, ww3 sit ups
13 step ups on the block between rounds
we all took turns calling the reps so we stayed together. My playlist was diverse and actually had some pretty good one pop up on the Pandora algorithm. Sarlacc only disapproved of one or two songs I think! 😂 That took about 40 mins. About this time Ommpa Loompa showed up 🤷‍♂️… I mean how late can you be and still be counted as working out….Hate to see it . We finished out with deck of death Ommpa Participated in this.

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

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

Pleasure to lead you HIM!

SYITG

Ball Joint

The @F3Gastonia belt is at home in the Land of Beards , Burpees and Pick-up Trucks! 7 Strong for a block beat down at Folsom! 🧔‍♂️💪🛻 pic.twitter.com/zRTcJNLwCZ

— Micah Monteleone F3 Balljoint (@MicahMonteleon1) October 14, 2023