Fitness, Fellowship, Faith
The crowd was a little light at the Sword this week, but that didn’t stop those who showed from putting in work. 6 runners and 1 rucker in total.
Afterwards we discussed the meaning of various Christmas carols and the need to worship, adore and celebrate Christ the entire year, not just the month of December.
Announcements
Beer ruck Saturday
Beer mile 12/30
Pray for Jackson Hall, Wichita’s Dad, Huck, Turtleman, Sister Act surgery, Chubbs work
Wichita took us out.
I’m Broke
The forecast for today looked rough earlier in the week, but the rain held off and a solid number of PAX turned out to end the workweek on a good note. Here’s what went down:
Warmup – various exercises all x22 reps
Mosey to the parking deck
22 Merkins, Squats, Big Boys and Mtn. Climbers then run up two levels and down two flights of stairs
Rinse and repeat x4
22 CDD’s then bear crawl the ramp and do 22 hammers at the top, karaoke the flat then repeat exercises and lunge walk the ramp. All the way to the top then down the stairs. Rinse and repeat.
Still a little time for some “rugby” sprints on the way back down the parking deck and back to the flag.
Announcements
Convergence and Christmas Party tomorrow
Beer ruck 12/9
Beer mile 12/30
Pray for Turtleman, Jackson Hall, Huck, EZ Family, Bedpan niece, Wirenut Family, SA surgery
YHC took us out.
I’m Broke
YHC (and at least one or two more) has been battling some sciatic nerve pain for a while, so the beatdown was a little less intense than my normal Q’s. Kept the PAX moving and tried to get a full body workout in. Might have hit the shoulders a little hard. Here’s what happened:
Warmup
Pledge
Mosey up the main hill to the upper lot at the AG Center stopping at 5 locations along the way for 5 Big Boy, 10 American Hammers and 15 Flutter Kicks.
Line up on one side of the parking lot and do the following routine x5:
5 Mike Tyson’s
Bunny hop or Broad Jump across the lot
5 Burpee’s at the island
Bunny hop or Broad Jump across far lot
5 Perfect Form Merkins
Run back to start
Zombie walk to the small lot for Dora 1-2-3
100 HR Merkins
200 CDD’s
300 Shoulder Taps
Mosey back to the start with the same stops for the same exercises as on the way up.
5 Burpee’s to close us out.
Announcements
24 hour run and Old School / Folsom Convergence this Saturday
Trail Run 11/18
Frisbee tournament on Thanksgiving Day
Christmastown 5k 11/25
Lunch at The Lodge 11/15
Convergence and Christmas Party 12/2
Pray for: Huck, Turtleman, Hall Family, Sarlaac’s daughter, Israel, Payton Parker, Pallbearer’s son
YHC took us out.
I’m Broke
We had 5 PAX.
We pledged.
We carried bricks.
The entire time.
We did stuff.
It made your arms and shoulders hurt.
It was good.
Then it was over.
Announcements
1/2 Marathon ruck this Saturday
Ultimate Frisbee tournament Thanksgiving Day (sign up w/Freight)
Trail Run Relay in November (sign up on PreBlast)
24 hr Run in November
Christmastown 5k 11/25
Christmas Party 12/2
Pray for Turtleman, Huck, Jackson Hall, Gumby’s mom and war in Israel
YHC took us out.
I’m Broke
It’s running season, so get out to the running AO’s and take advantage of the weather. Five runners and one rucker did just that at the Sword on Monday. Afterwards we had a good discussion on three areas of our lives where we need to continue to grow…wisdom, stature and favor with God.
Announcements – 2nd F lunch 10/18, Ruck CSAUP 10/21, Trash pickup at Gashouse this Saturday, 40 day challenge
Be praying for Jackson Hall, Turtleman, Huck and all the injured PAX
Wichita took us out.
I’m Broke
We had runners, ruckers and riders at Crossroads, but one thing we didn’t have was a Canoe. Most stayed after for a discussion on failures and how to overcome them, learn from them and use them as motivation.
Announcements – still need a Tuna runner, ruck event on 10/20
Be praying for Blart’s daughter, Gold Digger’s family, Gumby’s mom, Wirenut’s mom, Huck, Turtleman, Jackson Hall and Ann Ramsey.
Dr. Seuss took us out.
I’m Broke
Great weather, light crowd….go figure. 5 1/2 PAX for a basic workout at the premier AO in the region. Gold Digger brought Nugget and Ooompa was there so we had an age gap from oldest to youngest of 112 years.
YHC took the Q last minute, so the workout was simple. Run a little, then stop for 4 basic exercises – 5 perfect form Merkins, 10 Imperial Walker squats, 15 LBC’s and 20 Seal Jacks. Rinse and repeat until time was up. Somewhere around 15 stops for exercises and around 2 miles total.
Announcements
1/2 marathon ruck in October
Tuna needs one more runner
Raffle tix for Jackson Hall – see Ball Joint
Pray for: Gold Digger and family (great grandmother passed and grandfather had a stroke), Huck, Turtleman, Jackson Hall, Def Leppard, Freight, Blart’s daughter, Oompa’s co worker’s family
YHC took us out.
I’m Broke
About 15 minutes before the start, a pop up storm descended upon Mt. Midoriyama and decided to hang around for a while. The Thunder or Lightning PT test would have been much more appropriate considering the weather, but the OG PT test was what we did. Due to relocating in order to be near cover in case of lightning, a comparison to the early run isn’t accurate. The weather sucked, but the PAX pushed through anyway because that’s what we do.
Announcements
Bedpan took over Prison Break Site Q from Montross today. Thanks and congrats to both.
Coconut Derby 9/3
Convergence 9/4
Special Q at Downtown this Friday
Pray for Huck, Turtleman, Jackson, Norwood and others.
YHC took us out.
I’m Broke
Midoriyama was blessed with a late afternoon thunderstorm yesterday that dropped the temperature dramatically. Unfortunately, it made the humidity worse and the slick grass was a little tough to navigate at times. Even so, a great game of frisbee football was completed and according to the Def Leppard Scoring System my team won 43-7.
Announcements
2nd F lunch – it was today, hope you made it
F3 Dad’s – Folsom this Saturday at 7am
Hike – August 27th
Coconut Derby – Sept. 3rd
Convergence at FUSE ballpark Sept. 4th at 7am
Pray for – Turtleman, Hacksaw, Huck, Mayor, Def Leppard, Norwood and start of school.
Def Leppard took us out.
I’m Broke
With Round 2 of the PT tests coming up, YHC thought it might be a good time for a Q focused on form. After a warmup we moseyed to the block pile and partnered up. One partner rifle carries the block while the other does 3 Mike Tyson’s then runs to catch up. Switch out and continue in this manner back through the start and up to the tennis courts. We discussed the proper form for multiple exercises and explained The Thang. One partner does max reps in 2 minutes while the other checks form and counts reps. Suicides were done using the courts for 3 minutes. Here’s how it went:
Suicides
HR Merkins
Big Boys
Suicides
Curls
Squats
Suicides
OH Press
Windshield Wipers
Suicides
Tricep Extensions
YHC had a little more planned, but we were short on time and the natives were restless. Rifle carry the blocks back and head to the start for COT.
It seemed like the form was pretty good overall and the PAX pushed out a ton of reps. Wichita led the way with the most reps on most of the exercises with Roscoe and The Canoe also standing out. SA was partnered with Gear Wrench and I believe he made him quit a few exercises with time remaining due to his constant critique of the form. Not sure if it was warranted or if SA was just being SA.
Announcements
F3 Dads next week at Folsom
2nd F lunch Wed
Hike 8/27
Coconut Derby 9/3
Convergence 9/4 at Fuse
Pray for Huck, Turtleman, Hacksaw, Westside family, Brillo, Sgt. Porkchop, Mayor, Nuthin
SA took us out.
I’m Broke
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