Author: Def Leppard (Page 6 of 17)

Running at Folsom

October 10, 2020 / Def Leppard / 0 Comments

The weather forecast was for rain but it held off for a big crowd of rock pushers in big Dallas N.C. Mumblechatter started early and often. Disclaimer was given for the FNG, Sarlac’s 2.0.

Warmup
5 Burpees OYO, SSH x 15 IC, Cotton Pickers x 15 IC, Hillbillies x 15 IC, Low Slow Squats x 15 IC, PLEDGE.

The Thang
Mosey to the bottom parking lot corner for Dirty Mac Deuce. This is by special request from Sister Act. You’re welcome! This as for arms, legs and core. 3 exercises for 12 reps IC where possible and then run a lap around the parking lot.
Set 1 Werkins, Low Slow Squats, Flutter Kicks, run a lap.
Set 2 Burpees, Monkey Humpers, Freddie Mercuries, run a lap.
Set 3 Moroccan Night Clubs, Mountain Climbers, Big Boy Sit Ups, run a lap.
Set 4 Carolina Dry Docks, Calf Raises, Dying Cockroaches, run a lap.
Set 5 Diamond Merkins, Lunges, Little Baby Flutter Crunches (Blame Freight), run a lap.
After this I asked each Pax to think about the challenges in their lives that need attention and that they need to work on.

Mosey to the tennis courts for Merkincides.
15 Merkins then run suicides to the first court and back, then to the 2nd court and back, 3rd court, 4th, 5th, 6th.
We did this 3 times, yes I said three times! Suicides mean touch the line at each turn. A few of the louder, bat flippy type Pax were assigned to do the 15 merkins after each court run but I am not sure if they obeyed the Q.

Mosey across the road and down the walking path hill to the bottom of the hill for a Triple Nickel. 5 CDD’s at the bottom, run the hill all the way up to the sign at the top, 5 Military Merkins and run back down the hill. Repeat this 5 times. Not much talking going on but Pax getting after it. At the top of the hill I asked each Pax to think of those challenges we discussed earlier and to think about how we climbed that hill. One step at a time. Keep moving forward. Approach our challenges the same way, but we also have the help of all of the F3 men around us which is one of the best parts of F3. Mosey back to the flag.

Announcements: 5K at West Lincoln Middle School on Saturday, October 17th at 8:00 a.m.

Brew Ruck on October 17th at 1 p.m. starting at Old Mecklenburg Brewery.

5.5 Year Convergence at Martha Rivers on Saturday, October 31st at 6:15 am with a Run/Ruck until 7 am then a workout followed by some 2nd F and 3rd F. All other workouts are postponed that day.

PT Test on November 14th.

Prayer Requests: James Goudelock, Sargento’s M surgery, Slaw, Sister Act’s family, Broke’s M surgery, Stogie’s dad and family, Anchorman, Mayor’s back.
Seuss took us out! Welcome to FNG forever named F3 Brillo!

Nolan at Mount Hollywood

October 5, 2020 / Def Leppard / 0 Comments

Cool morning in the gloom of Mount Holly and it was looking like a light crowd when suddenly three EC runners appeared to round out to an even 10 Pax.
Warmup
15 in cadence SSH and a couple of leg stretches, let’s pledge then mosey.
We ran down the street to the parking lot behind the Presbyterian church where I had marked in sidewalk chalk the exercises to be performed. This is called the Nolan Richardson who was a basketball coach at the University of Arkansas whose team won the 1994 NCAA Basketball Championship. It goes like this: Partner 1 will perform each exercise denoted below as Partner 2 backpedals (or Nurs) 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met.
1. Burpees (150).
2. Squats (300).
3. Big Boy Sit-Ups (150).
4. Little Baby Arm Circles (300).
5. Merkins (150).
6. Imperial Walkers (300).
I forgot to tell them about the Bobby Hurley part and I chose poorly on the location for the back pedals due to a speed bump and a drain but it will be better next time. My partner was Gold Digger. I like to pick someone who I can help by picking up a majority of the reps. I was glad to help him out. One problem we had was when Dr. Seuss had to leave to get to work, his partner moved over with us and proceeded to trash talk mostly directed at me. (No, it wasn’t Freight this time, it was SA). Time was getting close and we were very close to everyone completing the routine so we moseyed back up the hill to the flag.

Announcements
Brew Ruck with Freight on Saturday, October 17th at 1 pm at Old Mecklenburg Brewery OMB
5 Year Convergence at Martha River’s Park on Saturday, October 31st
PT Retest in November
5K at West Lincoln Middle School on October 17th at 8:00 am

Prayer Requests
Sister Act’s daughter and family
Double Stuf on the loss of his friend
Lady in Belmont with cancer (friend of Tiger)

New Parking Lot

August 24, 2020 / Def Leppard / 0 Comments

12 Pax rolled in to the newly paved parking lot of Mt. Hollywood and I haven’t Q’d in a while so let’s keep it simple.
Warmup SSH x 15 IC, Cotton Pickers x 15 IC, Low Slow Squats x 15 IC Pledge.

Everybody grab your own block out of black beauty (my vintage vehicle) and circle back up for a circuit of:
Curls x 20
Triceps Presses x 20
On Your Six Chest Presses x 20
Shrugs x 20 (put down the block)
Flutter Kicks x 20
American Hammers x 20
LBC’s x 20
Big Boy Sit Ups x 20
Run a lap around the exquisite parking lot.
We completed three sets then put up the blocks. Thanks to whoever put one in the drivers seat.

Mosey across the road and down W. Catawba to the BB&T parking lot wall.

Partner up for a Dora. 100 LBC’s, 200 Freddie Mercuries and 300 Squats. Partner 1 runs out of the parking lot and up the hill to the road and does 10 Merkins and returns while Partner 2 performs the exercises then switch.

We are a little ahead of schedule so since we are at a wall. Hip Slappers x 10 IC, then 9 IC (I was tired), then 10 IC again. Some guy with a moustache started talking about a shuffle of some kind.

Mosey back to the flag the long way down Oakland to W. Central Ave.

A quick word about Exhortation from our Q Source Sunday study. We should all try to be better at Exhortation and not be afraid to encourage and lift up those we are around. Thanks to all the Pax who showed up this morning and got just a little better.

Announcements:
Shoot Em Up Event on September 12th at 9:30 at Foothills Public Shooting Complex. You must sign up on their website ahead of time and bring your own lunch. https://foothillspublicshooting.cc/

Iron Pax Challenge will be at Gashouse each Saturday at 7:00 am and it is still not too late to sign up. Last check we had 25 from our region signed up for the weekly workout challenge. If you don’t make it at Gashouse, several Pax will be doing the challenge throughout each week at different places. https://f3greenwood.com/ironpax-form/

Sept. 19th CSAUP at Folsom at 5:30 am. Let Broke know your average minutes per mile. I suspect most real men will be there.

Sept. 26th JJ5K and we are a sponsor. This is a 5K trail race at Common Ground at 9:00 am.
https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Sept. 27th is the Mount Mitchell Hike with Gastone leading.

COT Sister Act’s family, Slaw, Cinderella surgery, Uranus’ wife’s Uncle Patrick in his last days. Tiger prayed us out.

Cruising at Crossroads

August 24, 2020 / Def Leppard / 0 Comments

13 Pax running, rucking or riding around Dallas this morning on another warm, muggy, beautiful morning with a little fog. I had the Q but Pizza Man was there at 6:30 as a few of us started biking at 6 and then us bikers were late getting back for COT and nameorama and Pizza handles that for me as well. Thanks Pizza. For Q Source, we had a good discussion on Exhortation. We should all strive to be better at exhortation especially to our M’s, 2.0’s and families but also friends, coworkers and everywhere. I am thankful for the overwhelming amount of men in F3 who practice this virtue.

Sept. 19th CSAUP at Folsom at 5:30 am. Let Broke know your average minutes per mile. I suspect most real men will be there.

Sept. 26th JJ5K and we are a sponsor. This is a 5K trail race at Common Ground at 9:00 am.
https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Sept. 27th is the Mount Mitchell Hike with Gastone leading.

Blocks and Lazy Dora

August 12, 2020 / Def Leppard / 0 Comments

10 of G-Town’s finest rolled in to the gloom of SOGA on a muggy, damp morning. I had signed up to Q a long while back before my foot injury showed up and almost gave up the Q but I decided I would plan to Q without any running. Here goes!

Warmup – 10 Burpees (in honor of Sister Act), Cotton Pickers, Moroccan Night Clubs.

Grab a block and Farmer’s carry to the new parking lot of the empty Planet Fitness.
50 Reps of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Core Time 7’s
Flutter Kicks x 7 IC.
Flutters, American Hammers x 7 IC.
Flutters, Am. Ham, Freddie Mercuries x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches, Reverse Crunches x 7 IC.
After each set of these I read a quote from David Goggins. I read his book titled “Can’t Hurt Me” of which the main theme is controlling your mind and your body will follow. He takes this to an extreme level but is an interesting guy.
Here are the quotes:
1. Life is a big tug of war between mediocrity and trying to find your best self.
2. Nobody cares what you did yesterday. What have you done today to better yourself?
3. Get comfortable with the uncomfortable and finally make your dreams come true.
4. The only person who was going to turn my life around was me.
5. We all have the ability to come from nothing to something.
6. When you think you are done, you’re only at 40% of your body’s capability.
7. The most important conversation is the one you have with yourself.

Repeat the Block work except with 20 Reps. of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Partner up for Lazy Dora
100 Merkins Total, 10 while partner planks then switch.
200 LBC’s Total 20 while partner holds legs 6″ then switch.
300 Squats Total, 30 while partner holds squat then switch. Ouch!

Repeat the Block work except with 20 Reps. of Curls, On Your Six Chest Presses, Triceps Extensions and Swings.

Farmer’s Carry the block back to the start.

Announcements:
August 29th – Annihilation @ GasHouse 0700 – Gump Q. (Traditional GasHouse and PainLab will be open as well)

September 12th – Fight Night – 2nd F event, see Huckleberry @ TBD

Shooting Event at Foothills Public Shooting Complex on Saturday, September 12th at 930 AM. https://foothillspublicshooting.cc/ should get you to their website. Need to get on there and sign the waiver thing ahead of time.

Mount Mitchell Hike is September 27th.

CSAUP coming in September.

In the COT I asked each guy to share their kid’s ages and grades for the upcoming school year and we said a prayer for them as they each begin school in a difficult year.

*NMM Hearing Oompa count cadence is always a fun time. Gastone has a lot of helpful tips for plantar fasciitis. I can tell Stroganoff just loves the block work. Defib had a nice fragrance about him as always. Sister Act only called me out twice in 45 minutes which is not a lot for him. Thanks to all the Pax who posted.

Painlab Block Party

July 24, 2020 / Def Leppard / 0 Comments

6 men rolled in to Midoriyama and luckily the clouds kept the temperatures lower than expected. I haven’t posted in a couple of weeks due to a sore foot but I decided to keep this Q and make it a low impact Painlab style workout. I know Rudolph would approve.

Pledge

Warmup
Word of the Day DISCIPLINE
CDD’s x 15 IC
Hillbillies x 15 IC
MNC’s x 15 IC

Get your own, brand new, hermetically sealed, block for the …
Block Party
Curls x 50
On your Six Chest Press x 50
Triceps x 50
Swings x 50
Fellowship mosey to the bottom of the parking lot.

Core Time 7’s (I needed the core work)
Flutter Kicks x 7 IC.
Flutters, American Hammers x 7 IC.
Flutters, Am. Ham, Freddie Mercuries x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches x 7 IC.
Flutters, Am. Ham, Freddie Merc, LBC’s, In & Outs, Dying Cockroaches, Reverse Crunches x 7 IC.
Quotes about Discipline read after each Set.
Discipline is the bridge between goals and accomplishment. – Jim Rohn
For a man to conquer himself is the first and noblest of all victories. – Plato
Rule your mind or it will rule you. – Horace
The pain of self discipline will never be as bad as the pain of regret. – Anon
All successes begin with self-discipline. It starts with you. – Dwayne the Rock Johnson
If I want to be great I have to win the victory over myself. – Harry Truman
Discipline equals freedom. – Jocko Willick
Fellowship mosey back to the flag.

Repeat Block Party: Curls, Chest Press, Triceps, Swings x 50

Lazy Dora (adjusted to 100 each for time)
100 Merkins Total, 10 while partner planks then switch.
100 LBC’s Total 20 while partner holds legs 6″ then switch.
100 Squats Total, 20 while partner holds squat then switch.

Repeat Block Party: Curls, Chest Press, Triceps, Swings x 50

Announcements: Annihilation Workout at the Yank this Saturday with Pizza Man Q. Oompa with The Yank Q. Discussion of a Mount Mitchell Hike in September.

Prayer Requests: Sister Act’s daughter and family, Blart’s family, Clavin’s M.

COT

NMM- Thanks to the guys for coming out today. I have never Q’d a workout with no running but it was good to be back. Thanks to Slaw who did most of the counting with the blocks. Freight especially appreciates when someone counts so he can tell stories about the Halloween of discipline. Seuss brought his own block to the party. Most reps were completed but the Triceps Extensions were tough to complete after about 35! Great to see Virus today. Pockets did the Blart walk off goodbye without saying a word. After the workout Sister Act drives by mostly to see Slaw. A few minutes later, here comes newly “respectable” Stroganoff rucking around the park while his 2.2 was at soccer. He looks good for his age! It’s always good to be around the Pax!

Chalk Anger Pam

July 11, 2020 / Def Leppard / 0 Comments

A group of Folsom regulars headed up to Waynesville for an anniversary workout so I wasn’t sure how big of a crowd we would have but Folsom never disappoints as 16 Pax get ready for some work!
WARMUP
SSH x 10 IC, Cotton Pickers x 10 IC, Hillbillies x 10 IC,
Mosey up the hill and take the right fork to the newer parking lot on the right.

Chalk Board
The exercises and reps were marked in chalk in 10 parking spaces on probably the only parking lot you can write on at Folsom.
Pick a parking spot, perform exercise, run a short lap around the parking lot and move to the next space.
Do this for 20 minutes
10 Burpees
30 Squats
30 Seal Jacks
20 Diamond Merkins
30 LBC’s
20 Carolina Dry Docks
30 SSH
20 Merkins
30 Flutter Kicks (Count Right Leg)
30 Plank Jacks
Mosey to the amphitheater.

Find some wall for…
Angry Seven’s
One exercise followed by a word about anger. Repeat the first exercise and add another then another word about anger, etc. all the way up to seven exercises.
Hipslappers IC x 7 called by Sister Act.
Hip, LBC’s called by Slaw.
Hip, LBC’s, Low Slows Squats called by Tyson .
Hip, LBC’s, Low Slows, Merkins called by Westside very slowly for extra pain.
Hip, LBC’s, Low Slows, Merks, Little Baby Flutter Crunches called by Tater Hole.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey Kicks called by bearded Purple Haze.
Hip, LBC’s, Low Slows, Merks, LBFC, Donkey, Monkey Humpers called by Sparky.

1) Proverbs 15:18 A hot-tempered man stirs up strife, but he who is slow
to anger quiets contention. Slow to anger.
2) James 1:20 For the anger of man does not achieve the righteousness of God.
Anger keeps us away from where God wants us.
3) Ephesians 4:26-28 Be angry and do not sin; do not let the sun go down on
your anger, and give no opportunity to the devil. Anger hinders all of our
relationships, especially M and family.
4) Proverbs 15:1 A gentle answer turns away wrath, but a harsh word stirs up anger.
Our response to anger can often control how the situation resolves.
5) Proverbs 19:11 Good sense makes one slow to anger, and it is his glory to
overlook an offense. Turn from anger toward forgiveness.
6) Colossians 3:8 But now you must put them all away: anger, wrath, malice,
slander, and obscene talk from your mouth. Turning from anger will lead
to turning from other bad things.
7) Proverbs 14:16,17 (KJV) A wise man feareth, and departeth from evil: but the
fool rageth, and is confident. He that is soon angry dealeth foolishly.
Turning from anger shows wisdom.

Mosey to Tennis Courts for
PAM, (Partner AB Merkins)
P1 does Flutters while P2 runs the court for
10 Merkins and returns. Switch and do this 3 times each.
P1 does American Hammers while P2 runs the court
for 10 Merkins and returns. Switch and do this 3 times.
Ran out of time so back to the flag.

Pledge

Announcements: PT Test at Gashouse next Saturday at 7:00 a.m., Annihilation Workout (High Intensity) will be Saturday, July 25th at The Yank led by Pizza Man with regular Saturday schedule for all other workouts.

COT Prayer Requests: Sister Act’s daughter and family, Clavin’s M, Pax traveling, Our kids, Our world. Sparky took us out.

NMM* Recent events show how anger seems to be at an all time high. We see anger just about everywhere. I have been angry for a lot of my life. I would throw a baseball glove upon occasion. I would say things in anger that shouldn’t have been said. Anger can be a daily even hourly struggle for many of us men. It really helps when we try our very best to control our anger especially in our family relationships. That soft answer, that deep-breath delayed reply can help us improve in so many ways. Thanks to all the guys who came out!

Ricky Bobby at The Ricky Bobby

July 8, 2020 / Def Leppard / 0 Comments

Having not been down to The Ricky Bobby in a while, I picked up an open Q. I mentioned to Freight I had the Q and he called it “our AO” and I remembered we joked when Sargento named it that he named it after us. I suggested a Co Q since Freight is off this week and he doesn’t get to Q the weekday morning AO’s very often and he, of course, agreed. 21 Pax joined in the large circle. Fife (the new guy from Monday) was back again. It was great to see Hipaa back after an injury. Several Pax ran from their homes and we have an FNG named Joshua Crowder. Disclaimer was given. We had a collection of 9 Respects this morning which I love to see (We won’t count Roscoe yet but he can see “Respect” from where he is, love ya Roscoe). Let’s go.
Warmup
SSH x 10 IC, Cotton Pickers x 10 IC, Moroccan Night Clubs x 10 IC (Shut up SA), 5 Burpees OYO.
The Thang
Dirty Mac Deuce
12 Reps, Arms, Legs, Core
Set #1 Werkins, Low Slow Squats, Flutter Kicks All x 12 IC, run a lap around the nicely lit track.
Set #2 Burpees 12 OYO, Monkey Humpers, Freddie Mercuries x 12 IC, run a lap.
Set #3 MNC’s, Mountain Climbers, Big Boys Sit Ups x 12 IC, run a lap.
Set #4 CDD’s, Calf Raises, Dying Cockroaches x 12 IC, run a lap.
Set #5 Diamond Merkins, Lunges, LBFC’s x 12 IC, run a lap.
My time is up so I turn it over to Ricky AKA Freight.

We mosey to the back parking lot with half of us lining up on the first parking space line and the rest about halfway across the parking lot.
Broad Jump 2 spaces, 10 Merkins, 10 Jump Lunges, 10 WWI’s, then Broad Jump 2 more spaces, repeat exercises, broad jump 2 more spaces repeat exercises. Bear Crawl back to where you started. We did 3 sets.
Everybody find your own parking space line for Captain America. 1:4 ration of Burpee to Lateral Bunny Hops across the line all the way up to 10:40. Ouch! Mosey back to the front.

WORD
We all post to get in better shape but that’s not all. The longer I post, the more I like to see the Pax. I love Midoriyama and Folsom but I also love every other AO that I have posted because I get to see guys that I have known for a while now and meet new ones. So on that morning you don’t want to get up, think about the guys you get to see and that may need to see you and post for them. We all need each other. Thanks to all who came out. Thanks to Freight and thanks
to Site Q Sargento for naming the AO after us!

We named the new guy Fiestada after the lovely, school cafeteria pizza since he said he liked pizza and he is still in high school. Welcome!

Announcements: PT Test July 18th at Gashouse. Annihilation will be at the Yank on July 25th with Pizza Man on the Q for those wanting to try a faster pace bootcamp workout.

COT: Prayer Requests for Sister Act’s daughter and his family, Breaker’s step dad. Sargento took us out!

Mondays in Muggy Mount Holly

July 6, 2020 / Def Leppard / 0 Comments

Warm and muggy in downtown Mount Holly and in roll the Pax. Freon and Red Ribbon appear from the darkness. We have an FNG named Nick Snipes. Disclaimer was given. He didn’t fall for the “What is your favorite Disney princess line?” and said he had been warned to be careful what he said.
Pledge
Warmup
SSH x 15 IC, Right over left Stretch x 10, Left over right stretch x 10, MNC’s x 10 IC (Sister Act has a look of utter disgust as he doesn’t see the value of MNC’s and they are not on his list of 4 exercises that should be the only exercises we do), and this is the unplanned part for my man Slaw, 5 burpees OYO. Mosey across the road and down through town to the Presbyterian Church parking lot with the slight incline.
The Thang
I was looking for something new last week in the Weinke category and came across something from from Royale (the Nantan in Lake Wylie region) that sounded interesting called Snake Shuffle. Get in line and mosey side to side on each parking space line all the way up to the top around 15 spaces. We were going down the lines and then back which slowed it down a little but everyone got the hang of it and moseyed right up the inclined lot and it really worked the legs. Back down to line up across from the first parking space line and bear crawl 3 spaces then do 5 Merkins all the way to the top. Back down again, this time Lunge 3 spaces and then 5 squats all the way to the top. Mosey back down to the start and Repeat all that again. I can’t feel my legs. Thanks Royale.
Mosey across the street to the back of the bank for Reverse Pyramid Ouchies. Again I see the look of disgust from Sister Act. After all this time, he still doesn’t trust me. This is doing 20 reps of an exercise and running out the parking lot up the hill to the road and back then 15-10-5-10-15-20 (equals 100) running after each. First exercise was LBC’s, 2nd exercise was Merkins. 3rd exercise was Flutter Kicks which we didn’t get to finish. Mosey back to the flag.

Take a knee as we name the FNG. He works security and also goes to church with Seuss. Welcome Fife!

Announcements: PT Test at Gashouse on Saturday, July 18th.

COT Prayer Requests: Clavin’s M, Broke and Digger as they travel, Sister Act’s daughter and family. Our Country. Seuss took us out.

NMM *All they guys pushed hard this morning as I was at the back of the pack again. Mount Hollywood is becoming known for having some rock pushers who really get after it. I had a list from Q Source yesterday about Virtuous Leadership words. These words can help each of us be better leaders wherever we have influence. Candor, Commitment, Consistent, Contentment and Courage. Thanks to all of the guys for pushing to be better and make each man around us better.

Freight’s WOD

June 26, 2020 / Def Leppard / 0 Comments

12 Pax rolled in to the toasty confines of Midoriyama and the mumble chatter started immediately. Only way to try to quiet the noise is start the warmup.
SSH x 15, Cotton Pickers x 10, MNC’s x 10. Let’s mosey.
I did a drive around the park before we started and noticed all of the soccer fields were occupied as well as all of the parking lots so we settled into a shaded area on the right field line of baseball Field #1. On Freight’s last few Q’s he has been recreating the hero WOD’s for select guys in our Pax so I decided today was the day for, yep, FREIGHT’S WOD!
F Flutter Kicks x 40 (count right leg), run a lap around the ridiculously large baseball field.
R Reverse Crunches x 40 (single count), lap.
E Elbow Plank 60 seconds, lap
I Imperial Walker Squats x 40 (count right leg), lap.
G Goofballs x 40 count right side, lap.
H Hand Release Merkins x 40 Single Count, lap.
T Travolta’s One Arm Plank moving free arm Staying Alive Style 20 each arm, lap. Some didn’t embrace the dance.
S Seal Jacks x 40 Single Count, lap.
W Werkins x 40 Single Count, lap.
O Outlaws like Flutters but make circles with each leg x 40 single count, no lap.
D Dying Cockroaches x 40 (count right leg), no lap but take the long way back to the flag planted at Broke’s truck!

A trick was used to keep the bat flippers humble (not sure it worked). They had to do the exercises in Cadence and I decided Digger, Slaw, Seuss and Broke were bat flippers. They mostly cooperated but there were a few protests mostly by Broke.
I said a few words about my guy Freight. I doubt I would be at F3 without Freight. He was the one who took me in and showed me how F3 works. I admire his strong opinions yet willingness to get along and how he loves to laugh and have fun. I admire his desire to be better each day in all 3 F’s and with his family and I believe he can do anything he puts his mind to. Thanks Freight!

ANNOUNCEMENTS: PT TEST at Gashouse on July 18th.
Prayer Requests: SA’s family, Clavin’s M.
COT

NMM – Thanks to all the guys who came out today as it was definitely a lively bunch! Good to see Montross back at Midoriyama again. Purple Haze may be trying to grow a Folsom beard so we need to keep an eye on that! Tater Hole’s beard is reaching Duck Dynasty level! Oompa is turning 60 this week so be sure to give the extra RESPECT for that!

Author: Def Leppard (Page 6 of 17)

Running at Folsom

Nolan at Mount Hollywood

New Parking Lot

Cruising at Crossroads

Blocks and Lazy Dora

Painlab Block Party

Chalk Anger Pam

Ricky Bobby at The Ricky Bobby

Mondays in Muggy Mount Holly

Freight’s WOD

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