Author: Broke (Page 20 of 20)

My one year anniversary with F3 has arrived and I asked for a Q to commemorate the event. I had the perfect Weinke in mind, run back the same thing we did at my first post…The Deck of Death. Only one problem with that, Tiger has the same idea and uses it for his Q on Tuesday. No worries, YHC just had to put in a little more effort into making a Weinke that would deliver an equally effective beatdown.

Here’s how it went:

Warmup

Don Q’s x6IC

SSH x17IC

Morrocan Nightclubs x17IC

(6-17-17 in the anniversary of my first post, might be used at various points of the workout)

Pledge

Partner up and mosey (stay with your Partner for the mosey)

We get to the first stop and realize that Tiger and his cubs are giving chase, Morrocan Nightclubs until they catch up.

Stop #1 at the small soccer field

Partner #1 runs while Partner #2 does AMRAP of 3 exercises (Flapjack)

Set #1

Run across field and NUR back

Exercises – Burpees, LBC’s, Squats

Set #2

Karaoke across and back

Exercises – Merkins, American Hammers, Bobby Hurleys

Set #3

Bear crawl halfway and run back

Exercises – CDD’s, Dying Cockroaches, Mtn Climbers

Grab a new partner and off on another mosey (Stay with your partner)

Stop #2 at the corner field

Start in middle of the field and perform 6 partner hand slap Merkins. Partners perform 17 reps of called exercises then meet back in the middle for 6 hand slap Merkins.

Exercises – WWI’s, In and Outs, Flutter Kicks (IC)

When we got to this stop we noticed a potential FNG working out alone. Slaw and Blart immediately started EH’ing and before we left the field they had him hooked. Way to reach out guys!

Change partners again and mosey (Stay with your partner)

Stop #3 in the big parking lot

Time for a little Dora 123. One partner lunge walks across the lot and runs back while the other works to complete the cumulative amount of 100 little baby dips, 200 Rocky Balboa’s and 300 Seal Jacks.

After a few minutes of Mary (Wolverine Burpees, Mike Tysons) it’s time to mosey back to the flag.

Moleskin

The purpose of all the partner work, staying with your partner and changing up at various points was to make the point that we all have something to offer one another. Whetstone gives us the opportunity to take our life experiences and pour them into someone else and to also take our struggles and lay them out to someone who can help. I strongly encourage every PAX to sign up to be a part of this program and ask that you go into it with an open mind with a willingness to give it your best effort.

1 Thessalonians 5:11

“Therefore encourage one another and build one another up, just as you are doing.”

We do a great job of encouraging and building one another up physically at the workouts and Whetstone will give us the opportunity to do this in all other aspects of life.

Announcements: F3 Dads at Grizzlies game 6/15, Folsom 2.0 workout 6/16, 2nd F event at Goat Island 6/16, 3rd F event at 1st Presbyterian 6/22

Prayer Requests: Def Leppard’s son going into hospital for testing, absent PAX, Slaw’s and his M (congrats on 20+ years of marriage)

Welcome to FNG Pancake (Joe Martin), way to jump in and push the rock right off the bat!

Shout out to Quiche for getting me involved in F3!

YHC took us out in prayer and as always it was a pleasure to lead such a fine group of men.

Broke

15 PAX total for an afternoon beatdown at Midoriyama. FNG was present, so after a short disclaimer we got after it.

Warmup:

SSH, Hillbillies and Don Q’s all x 10IC

Knock out the Pledge and off for a short mosey to the small soccer field

The Thang:

Partner up and let’s do some BOMBS. While one partner runs across the soccer field and NUR’s back the other partner performs the following until the total cumulative reps are reached:

Burpee’s x 50

Overhead claps x 100

Merkins x 150

Big Boy sit ups x 200

Squats x 250

Time for a short mosey over to the big hill at the dog park for some ab and leg work.

Hill Sprint Countdown – start at the bottom of the hill and perform a set of LBC’s, American Hammers and Flutter kicks x 10 OYO then sprint to the top of the hill and back. Repeat sequence counting down by two’s (8..6..4, etc.) until we get to zero.

Time’s almost up so let’s head back to the flag with a quick stop on the way for 20 Mike Tyson’s IC called by Blart.

COT:

Announcements – Virtual run at Rankin Lake Saturday for Operation Sweet Tooth, see Pizza Man. Global 6k for Water May 19th, see Broke.

Prayer Request – Huckleberry, PAX who haven’t posted in a while.

Moleskin – Welcome to FNG Michael Sumner – Pink Panther, strong work on your first post. All PAX were pushing hard today and it’s a pleasure to be a part of such a strong group of HIM’s. All kind’s of EC going on before the workout; Blart and Pockets running, Wojo and Swimmer on the bikes, everyone pushing to get better.

Reach out to someone in this group  if there’s anything you need or are struggling with something. Life is tough enough as it is, you don’t have to go at it alone. On the flip side, if a brother reaches out to you, be there for him.

Ecclesiastes 4:9-10 says “Two are better than one, because they have a good return for their labor; If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”

YHC took us out in prayer. As always, it is an honor.

-Broke