Author: BallJoint (Page 6 of 8)

January 5th 2021 I threw on some sweatpants and a long sleeve shirt and put on my only pair of shoes (the white new Balance w/grass stains) and drive to Biggerstaff park to meet some guys . I would have never thought it would change me life like it did. Sparky had the Q so we did blocks and I couldnt move my arms, but I came back. That Saturday happened to be the convergence at Folsom and I saw that F3 was a little more then just some guys doing stuff in the parking lots around the gloom of the world!

Fast forward to January 5th 2023, it my turn to give back…so I decided to give ya’ll a beat down!

Warm up: Normal stuff

Thang: Run down to the shelter, grab some bench and do 100 calf races! after about 20 and almost mutney….sike!!! This is dumb! Lets get outta here! (Pappy killed us the previous Saturday with 1000 calf races).

The Real Thang: Starting at the first light and bottom of the parking lot, we are going to do the Sheldon Cooper (10 burpees, 10 Squats, 10 Merkins, 10 Big Boys) Expect we are not going to go down in reps. So now its called the Bill Murry. We stopped at every light pole, and the invisible pole at the triangle, till we got to the Flag at the ag center. *as a kicker for the bat flippers , plank jacks for the 6 at the new light pole before starting work. we all stayed together all the way to the flag! Good Job men! That sucked!

Pledge

The Second Thang: After a 10 count we moseyed over to the top parking lot for Dirty 11s Mike tysons and iperial walker squats, burpee in the middle. after about half way through we had to omaha back towards the flag. We took SA’s count and finished the 11s on the way down to the flag. We made it back just in time!

Announcements:
* 24 hour run in Dallas 14-15 next weekend. See sign up sheet on slack
* 2nd F Lunch 25th @ Hillbillys

Prayers:
* Wirenuts Family
* My Family (uncle passed)
* Roundup Family/baby
* Huck
* Tuttle Man
* Eachother

I took us out in prayer.

Thank for awesome 2years! I cant wait to see what happens next!

SYITG
Ball Joint

ok new Q November is over. Back to your regularly scheduled program! It’s cold I’m sick, people don’t know how to park…this week kind of sucks but I have the Q so here we go!

Warm up:
Gravel pickers, toy soldiers, right over left over right stretchy things, Abe Vigoda

The Thang:
Mosey to bottom of Folsom parking lot. I ask the Pax what the motto of F3 is? Crickets. I ask again .. Purple Haze tells me! “Leave no man behind but leave no man where you found him.” I have been to a couple of workouts lately where we kind of got strung out and people are many blocks behind, and we are waiting and standing, and some go back for the 6 and some don’t…well we gonna do it the BallJoint way today! Standing rule for next 45mins if you are done with your work, do SSH or if you can’t do that plank till everyone is done with their work/run. we didn’t start work or leave on a mosey till everyone was ready to move together…. No man left behind today!
Mosey to first light pole—10 burpees
Mosey back to bottom of parking lot —10 burpees
Mosey to next light pole up the street—20 jungle boy squats
Mosey back to bottom of parking lot —10 burpees, 20 jungle boy squats
Mosey to next next light pole up the street—30 merkins
Mosey back to bottom of parking lot —10 burpees, 20 JB squats, 30 merkins
Etc..Etc.. 40 big boys, 50 mountain climbers(oneleg), 60 Flutters(oneleg)
That took exactly 45 mins! Everyone pushed hard and had no time to talk! Tonka said this was the quietest workout he had ever been too!

announcements:
Christmas Party this Saturday!! Sign up and Vote

Prayers:
Huck
Wirenut /family
Purple Haze/family
Pallbearer /family
SA/Family
Pappy/Family

Good Work today HIM!
SYITG
Ball Joint

I roll in this morning early (shocking i know) , collect blocks from the pile and move them into position at the parking lot where we did the IPC stuff. I leave the ranger there and run the path through the darkness to the shovel flag, where at 5:29 ish there was 8 HIM ready to get after it. kinda lite but cool 5:30 lets go! First exercise is…oh wait here comes somebody..Chubbs…ok Monkey humpers for him till he gets to the circle. ok cool here we go SSH…wait here comes beetle baily…1 burpee. ok toy soldiers…oh wait here comes Sparky. ok 2 burpees. Gravel pickers ..o wait here comes Purple Haze…3 burpees! Geez.. so about 5:45 we all warmed up and can finally get to work! we mosey thru the darkness to the other parking lot…grab a block! We did Nemo’s See below 10 then run a lap, 9 run a lap, etc… Most got down to 3 or 4, we could have got done if we didn’t have a 15 min warm up waiting on everbody..😂 oh well you will have that some times! Good Work! It felt like IPC week6.

NEMOs
This routine mixes a get-up with a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for one rep. Courtesy of Honker, F3 Pooler

Prayers & Announcements

3rd F

“Set your minds on things that are above, not on things that are on earth. For you have died, and your life is hidden with Christ in God. When Christ who is your life appears, then you also will appear with him in glory.”

Colossians 3:2-4

SYITG
BallJOINT

For some reason, nobody wanted to Q this Saturday. On of the responsibility’s of a site Q is to Be There and lead the workout if you dont have a Q. So cool, lets have a little pre JJ5K beat down.

Warmup: SSH, DonQs, Gravel Pickers, left over right stretchy things(the unpatented version)

Thang: From the very bottom of the lower parking lot..do 3 burpees, 20 mountain climbers, 20 American hammers at every light pole till you get to the flags at the main entrance. Hacksaw killed this…he was pumped up son! once at the top we said the pledge, and I let Sarlacc pick cherries for a minute. That was dumb..lets move on. down to the concrete bleacher at eh horse ring. Lindsay Derkins, and Dips…between each round box jump to the top of the bleachers. 10-30, 15-25, 20-20, etc… After that we got a 10 count, then mosey around to the other side of the horse ring for 11s. Pullups on the Fence rail and big boy sit ups on the road. Good Work by Chubbs and Higgins pushing it out and finishing strong on these! we would have been done alot sooner but Doodles was talking alot– trying to EH Handcuff into church on Sunday! After this another 10 count then a mosey back down the hill. was gonna stop and the block pile and do a couple rounds but there was a huge tractor trailer in the way. so we omahaed onto the tennis courts. I had some stuff set up there to finish us out. Mary and Carry! i have 2 5 gallon pails of c23, and a cinder block. starting with the most Respect Pax, that man calls a exercise and we all do it while he sprints to the fuel cans, farmer carries them 3 courts, then pick up the the block and rifle carries it to the end and sprints back. everyone got a turn. with a few minutes to spare we carried the blocks and fuel jugs to the road left them there for me to get on my way out. there were 3 or 4 light poles down to the shovel flag so we went down the same way we came up 3 burpees, 20 mountain climbers, 20 American hammers. everyone pushed hard this last little bit and made it back to the flag just in time! Good work men!

Announcements:
convergence on October 15th
ruck on the 8th from downtown
other stuff that has already happened

Prayers:
Huck
Sarlacc’s Daughter
Turtle Man
Doodles Friend Andy
Stripers Brother
Chubbs Friend
Everyone effected by the Hurricane
the Hartzell Family

Moleskin:
I kinda just winged it this morning no fancy stuff just basic F3 exercises . I was trying to go easy on the the legs even though we still got almost 2.5 miles in. I went and ran the JJ5k after this and got 1st looser in my age group behind SA, I could have beat him if i would have been fresh! LOL After the 5k i took my oldest 2.0 to Chapell Hill to watch Norte Dame kick the crap outta the Tarheels! Lets Go Irish!! Point is I had alot going on today and i still posted with my brothers in the gloom and ran the JJ. you have time to do the things you want to do. Make F3 a priority in your life it will change you for the better I guarantee it!

SYITG

BallJoint

Hacksaw does Folsom, work was done, you should have been there

Hacksaw does Folsom, work was done, should have been there.

Hacksaw does the Down-LOW on July 4th

work was done

you should have been there.

IPC is here! I decided i wanted to do IPC at Folsom every Thursday all September , especially since 3/4 of F3 Gastonia that signed up was Folsom guys anyway. I missed it last year because of a stupid shoulder injury, and I almost missed this year due to a stupid calf injury. After 2 weeks of low impact and rest I was ready to get to work!

Week 0 is pretty simple I think they called it the Coe sandwich.
20 Thrusters (with block)
20 Merkins
Do those 5 times.

Bear crawl 100 ft, burpee broad jump back (3 burpees, 5 broad jumps)
do that 3 times.

20 Thrusters
20 Merkins
Do those 5 times.

Huckelberry was the Procter and kept time and everyone in line. Good work was done by everyone. SA finished first, only because Westside wasn’t there!

Announcements:
50 mile relay Saturday 10th
Skating with Mayor 17th
JJ5k 24th
Lunch sometime
Oct 8 @ Bulldog Multiregional Convergence

Prayers:
Huck
Turtle Man
EZ Rider/Family
Youth Camp
Everybody family’s w/baby’s coming
Sarlacc Daughter
I prayed us out.

SYITG
Ball Joint

Always be training for something…I heard that somewhere from someone….Good Advise! So I got wind last year of Gumby and Purple Haze, doing Triathlons, I decided I wanted to try one too. But with no bike and no where to swim. It was goanna be difficult to train. Purple Haze was telling me about the Lake Lure Triathlon sprint and it seamed as good a one as any to start with so I signed up. Gumby was training last year of the Lake Hickory Tri and it got cancelled so he was raring to go try it too. The wildcard was Roundup who i talked into signing up on yeah…2 days before the race, this dude didn’t own a bike till 24 hours before the race! I rode bikes a couple Sundays and swam with Gumby a few times..i felt like I could have done more. Oh well time to go get it

Race day me and Haze had stayed at the night up there, and got up bright and early to go get a good parking spot at Rambling Bald Resort (really nice place), and get our bikes and cloths/shoes set up for the transitions. Haze also ran a 10k on Friday evening and finished 2nd in his age group! Gumby and Roundup drove up that morning. Roundup made it with about 20 mins to spare!

Its go time!! The old pro Haze was in the medium old guy category he left in the 2nd group, and the rest of us signed up as Novice so we started in the last of 4 groups with cute pink swim caps! As a cool bonus there was a guy playing the theme from rocky on the trumpet as we started the swim! the swim was supposed to be 750 yards total about 400 yards out to a big triangle buoy and hang a right to the boat landing where the bikes were set up. Haze knocked the swim out of the park with a 16 min time, me and gumby were in the 18-19 range and ole Roundup was doggie paddling his heart out trying not to drown. I heard that he told one of the lady’s on the Kayaks he loved her for saving his life while he took a break hanging on the side of the boat.

After the Swim into the transition area to put on shoes/socks/shirt/helmet and jump on the bike! 14 mile through the rolling hills around Lake Lure. I averaged 16 mph and finished the bike ride in 53 mins.

After the bike ride back into the transition area and throw the bike on the rack and try to run. Legs are kind of wobbly after all that pedaling for an hour! after about 3/4 of a mile start to get back to normal. The run part was a 5k and basically an out and back all up hill to the turn around and back down to the beach for the finish. A little after mile 1 my left calf locked up, and I had to start walking. Purple Haze was having issues with his leg also at this point. I saw him starting his run as I came in from the bike. It hurt to run up hill, but once I made it to the top, I could run downhill pain free. i caught up to Haze with about 1/2 mile to go and also saw Gumby headed up the hill (no one had seen Round UP since the start at this point). I pushed through to the finish line and ended up finishing 6 in the novice class and 68th overall. Purple Haze was right behind me, and a few minutes later gumby crossed the finish line. We were all concerned about Roundup! there were no dive teams or rescue boats in the water so I figured he made it out of the water LOL! I walked over to grab my stuff at the exchange zone and saw Roundup coming in HOT on the bike! He took off on the 5k..he said he passed like 58 people on the run!
Everyone finished! Kudos to Roundup for never swimming or biking prior to this race..dude wasn’t scared to sign up and he did awesome! Cant wait for the next one!

Find something to train for and get outside your comfort zone! If you are not accelerating you are going backwards!

SYITG
Balljoint

SA is under the weather this morning so he asked me if I would paddle his Canoe for him at DT. I actually arrived 10 mins early! Was a small but pretty good crowd…it was basicly all Folsom guys and EZ Rider, who actually meet all the Folsom requirements other than that silly little egg looking thing he drives (Come on Stroganoff!)

Warmup–SSH, some stretches etc…

Mosey to the Alliance Bank Wall. Wall marches, overhead presses, Australian mountain climbers, monkey humpers.

Mosey to McQuiters wall for Lindsay 30-10, 25-15, 20-20, 15-25, 10-30…dips and dirkins between each set do 20 step ups.

Mosey to Safelite Autoglass parking lot for Modified Triple nickel. 10 imperial walker squats, then run downhill to the pull up bar…10 pull ups…do this 5 times, if you get done pick up the six.

Mosey to parking deck (Achy Breaky said he had never been Downtown so i wanted to show him around). Bear Crawl the ramps, then a burpee, Keroke/nur/sprint the straights ..all the way to the top.

Mosey back to start…time!

Announcements:
Aug 10 Blood Drive in Belmont…see Slack for details
Aug 20 Dad/2.0 workout at the Yank
Sept 17 Kate Skate
Sept 24 JJ5K

Prayers:
Huck
Turtle Man
Big Pappy Family
Ez Rider Family
GearWrenchs Customer
Goudelock Family
Achy Breaky Uncle

Everybody got in a pretty good workout I think. Not as douche as SA would have done it but i did what I could.

SYITG

Ball Joint