Fitness, Fellowship, Faith
First time in a while YHC has posted and rain was a factor. That did not stop MW and myself from putting in a few miles. The reason I call this the Tuna helper is two reasons.
Friends are great always try to make new ones.
The Bed Pan is full..
With Big Papi being our new site Q in Folsom and this being the first meeting since the hand over from Montross to the interim Role of Site Q to Allen Tate, then Bringing it back to Papi I felt it best to show the Pax around.
Warm Up, Mtn Climbers, SSH, Gravel Pickers.
Mosey to the flag for some ABs but first lets Pledge.
LBC’s, Freddy Mercs, Big Boys, Wipers more side to side then feet in the air wipers. However they still hurt. Short mosy to the parking lot beside the flag pole for some 11s.
CDD then Hillbilly Squats, I used this Friday and felt since the PAx of Folsom missed it they should enjoy it. Once complete we took a mosey down to the new parking area with all the RV Hook ups.
Route 66 with Bobby Hurleys. During this time I learned from our new guy that bowlers have an underground Bowling league. Not sure if this is a secret or not but none the less anything on the down low gets my attention at least for a moment anyway. after this I called 5 burpees Oyo. Then we made our way around the backside of the lake, I forgot but before the construction this was a norm for Folsom.
Once at the bottom near the picnic shelter we did Dips, Derkins, Step Ups. 25/each. Earlier KingPin mentioned he did not want to hold us up… I called an Indian run to remind the pax and also bring to light to Kingpin that in F3 we leave no man behind. I think this gave him some motivation to get after it the last few minutes.
New Site Q: I am very proud of Big Papi! earlier this year he was EH’d by his Son Perl Jam. I remember a man walking around taking pictures possibly wearing Kakis which concerned me more than anything, now this guy is our Site Q. I couldn’t be more proud, I get the pleasure to watch a guy take the reins and roll with it who just a few months ago he told me he could hardly walk a hill let along run up it. F3 helps Great Men get better and while all this is going on they are Making F3 better. Circle of life Man. So here are some fun Facts about the new Site Q!
Prayer Request:
Montrosses Family’s Neighbor recently Passed at a young age keep them in your prayers.
Big Papi’s Brother in Law is in ICU currently.
Prayers for the Families involved in this recent event with Stuart Cramer.
The Bed Pan is Full!
Its Saturday and the temp has finally dropped. YHC had the Q at the Lab this morning.
I wanted to do something different. If you know me I hate sitting still. So lets make the lab a little more mobile today with some pain stations scattered throughout the nature trail.
Warm up lasted about 10 minutes so I cant say for sure what all happened I grabbed who was with me and we proceeded to do work.
Triple Nickle with Merkins at the beginning of the trail.
Next we stopped at the bottom of the hill for about 100 calf raises.
20 twen twen, 20 squats nur walk hill then 20 more 3x.
Pax noticed the legs were good and warm by now. We fellowshipped up the trail to a spot with a lot of seating.
Dips, Derkins, and Step ups, x25
Service Road with Bobby Hurleys and Im A Jeep (beep beep)
We made it to the back side of the Aboriginal area of the trail.
Dora 1,2,3, 100 LBC’s, 200 Hill Billy’s 300 Imperial Walkers
Partner with one Pax performing exercise and the other would lunge walk with a bear crawl up the ramp of the building and then lunge walk back to pax. Everyone Hated this by the way and also enjoyed it at the same time. Fellowship mosey to the pond.
All Jacked Up: SSH, Seal Jacks, and Cross Jacks, x25
Gazebo for some Ab work. Big Boys, Freddy Mercs, Flutters. x 25
With time getting close we fellowshipped back up to the lot for some Mary with the Boot camp men.
Time.
The Bed Pan is Full
Well even in October it can be 90 degrees. This did not slow these Men down, one thing about the Downtown AO is no matter the weather the PAX will show for the beat down.
Pledge:
Warm Up: SSH, MoRockin Nightclubs, and Goof Balls.
Lets Mosey as always I like to stop by the wall at 321 to wave at our fellow Neighbors with some Monkey Humpers. Sadly no one has yet to honk the horn.
Post office Hill:
11’s CDD on one side Hill Billy Squats on the other side.
During this exercise Gastone mentioned he and his wife will be celebrating 18 years of marriage.
Next we moseyed down to the parking deck, after we made it to the top I called the next exercise.
BLIMPS: 5Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Thanks to SA for reminding me that the S stands for Squats not making the plank jack(s) plural. One exercise then a lap continuing to add an exercise per lap. Once this fun task was complete I noticed time was getting close so we moseyed back to the Rotary. There we did a round of Mary with each exercise called out to the count of 18. Happy Anniversary Gastone here is to many more. Also two other men were celebrating as well Stinky Bird on year 5 and Clavin on year 25! Truly is a blessing to be around such Great Men!
Announcements: Ragnar
We ended with COT and special prayers for the Men who were celebrating wedding anniversaries.
The Bed Pan is Full!
Disclaimer
Warm Up: Cherry Pickers, Hill Billies, 5 Burpees.
Mosey to the wall on 321 Monkey Humpers for everyone going to work.
Mosey to the Church Step ups and Dips, X3
Webb’s Theatre Triple Nickel with Shoulder taps
11’s near the rotary
Heals to Heaven, Lunge walk then American Hammers.
All Jacked Up
SSH, Seal Jacks, Plank Jacks, Scissor Jacks.
Time.
Announcements, Stair Climb, Stop Solider Suicide, JJ 5K and Raising money for Rotary to install bathrooms.
Prayer request EZ son, each other and per Whoopie Me to get a job so I can keep the Workouts ending on time.
The Bed Pan is Full.
Over the summer at Allen Tates house, he has hosted the House Of Hims. During one of the conversations a story came up and the side name Florida Man was born.
I come walking in the parking lot and some Pax thought I was a homeless person. I gave the disclaimer and we began to work. Mumble Chatter was at a max from the get go.
Warm Up Cherry Pickers, SSH, Merkins.
Mosey to the bottom lot. I asked the question that all Floridians Know.
How do you run from a Gator, “picture a raspy Cajun/southern/florida accent?
You run in a zig Zag pattern. Cones were set up One Pax would pull a card from my handy Camo Fanny pack, then that Pax would run the Gator route while the rest of us did the work. BY this point some were laughing others were not so happy but all had to reach in the fanny pack of pain and pull out a sweet F3 pain card.
Mosey to the hill:
I called a triple Nickel but Florida Man aint got all these F3 Jargon down yet. Picture the seen in Total Recall when the Alien opens up her shirt. I almost called a Triple Nipple, thanks To SA and Def we got it rolling. Merkins at the bottom and Merkins at the top.
All the Bat flippers loved how my shorty shorts helped me move through the wind, however the Mullet did not help the drag CoEfficient. Yes Florida MAn knows what goes fast and what goes Slow. But looking cool is always a must.
After that got the skinny boys happy with some running we went to the tennis court, where Men know how to move the balls. But no balls were hurt just feelings. AMRAP and some other stuff to get down to the FEETS OF STRENGTH::
In Florida you aint a man unless you got proof so I brought some prizes for this.
Merkin Contest: Most Merkins in a minute Wins. Winner was Taterhole, he received a Sweet Pack of Glow in the Dark Tribal Tattoos cause we all know you will get in a fight if another Floridian doesn’t see who your tribe is.
Sprints: Montross took this one home, his Prize a slingshot. He was quick to release and fast to return. Also You need weapons when you visit Florida. Have you seen the size of that Mouse!
Finally no F3 or Florida Competition is complete without Burpees.
Medicine Woman took home that Grand Prize today of a nice Shiny Wrestling Championship Belt. Possibly the most important item of all things to take to Florida. Why you may ask, It shows you are a winner. Florida is full of Winners and they will welcome you seeing you have proof of success.
While at the court I played about 9-10 songs just about Hurricanes, and some great songs about Florida.
However the Sky Q himself Stepped in as we said the Pledge of Allegiance while “Sweet Home Alabama” played soflty in the background. I know the song is not about Florida but hey even Florida man knows when something is Awesome! Tell BedPan I owe him a new coffee table and will buy him more PBR next time.
Announcement: A lot
Prayer request: each other and that Florida Man stays in Florida.
It was a great morning to kick up the Jams at Folsom today. One of my favorite things about F3 is we take turns running the exercises. Enough Jibba jabber let’s get down to bid ness. T-Ron and I joke about Florida Man and I got some stories here’s how it all went down.
Warm up:
Ssh,cherry pickers.
Mosey to the court.
45 seconds on w/15 second rest.
Squat jumps,overhead lunge,merkins,mtn climbers.X3 then take a lap around the court.
Next set: 45seconds on 15 seconds rest. Skaters,glute bridge,rotation chop”both sides”,scissor hop. After one set then a lap I asked the pax of these three events that happened in my life which one in Florida?
1. I won 2nd place in a bellyflopp contest.
2. Watched stepbrother arrested for going AWOL by undercover government men then they gave him a good “talkin” punished by starring at Russia for 3 years.
3. I won first place in a dance contest.
Pax leaned heavy on question 2 however I did win a dance contest in Key West many years ago.
Then we did a repeat of exercise.All above are true but only one happened in Florida.
Dora 100 flutters, 200lbcs, 300 hillbillies. Pledge, prayer, nameorama.
Set list:
Return of the Mack
Summertime
Mombo #5
Hip hop hooray
3 am eternal KLF
Pump up the Volume
You can’t touch this
Sold “Johnson county auction”
Hold on for one more day!
Announcements: 5ks stair climbs and speed for need
Prayers for Rockabilly as he changes to his new job.
Kids back to school and each of us.
The Bedpan is Full!
with so many of the pax recently tagging or challenging each other to post an album cover I thought this was an appropriate title. Think about it, we are all dreamers of some sort. If we did not dream or plan we most likely would never come out to be a part of a group such as F3.
Just this morning I was talking with MW he and his family are dreaming of the new home and location they are moving too. Ive been dreaming of a new job, Sparky is training and dreaming of running a half marathon. Just before I started this BB I seen on Group me that Watts Up has now lost 75Lbs! That’s not only a big goal but a huge dream! “way to go by the way” If I sat here and listed all of the dreams I have heard become reality over the last year or so I would turn this into a motivational speech vs a Back blast.
Always be dreaming, also we all ran this morning in the thickest humidity this side of the Congo.
If F3 doesn’t make you tuff the weather will.
Todays Jam list
SpottieOttieDopaliscous
Brandy your a fine Girl
Aint No Mountain High Enough
Pina Colada Song (If you like Pina Colada’s)
I want you back
The Chain
Pump up the Volume
Let the Music Play
Drop the Bass
Magic Mike Cuts the record
3 AM Eternal (KLF is gonna rock you)
Announcements: Come out to Pizza Mans event this Saturday at Rankin Lake 10-2pm but come closer to 10.
Abunch of 5ks so get running.
CSAUP is on its way in the future so get ready.
Prayer Request:
Each other this stuff in Hong Kong and all of the shootings lately.
The Bed Pan is Full!
This week has been busy for YHC, school is about to start and life is moving at a faster pace.
My M. purchased for me a pack of workout cards for my Birthday a while back, these are great!
I would encourage any of the pax to keep them on hand.
Warm Up:
SSH then a short mosey to the wall by 321, Gump has made it out a few times but I wanted him to have a formal welcome so we did Monkey Humpers by the wall while Butts facing traffic. I am sad to say no cars came by at this time so I guess it is the cars Loss on that one.
The rest of the time pulled cards from the deck and Moseyed around downtown.
Announcements:
Pizza Man Event Aug. 17th 10-2 family fun run event/remembrance walk
Stop Solider Suicide coming up in Belmont.
JJ 5k,
Stay Up to date on all the latest gossip and events by going to Slack.
Prayer Request: Each other, EZ riders family, kids going back to school.
The BedPan is Full.
11 men came out this morning and YHC was in charge of the Q and Q source.
Some walked Some ran.
We had a great discussion on vision, it was a pleasure to have the Nantan with us, his Socratic approach to the conversation was much appreciated.
Announcements:
Pizza man will have an event coming up to Honor his family member at Rankin Lake Aug. 17th
Stop Soldier Suicide coming up, and the JJ 5k.
Thank you to all who come out and post
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