Author: Brian Cole (Page 2 of 5)

16 men gathered at a foggy Folsom this am for a bootcamp I called the Folsom Buffet. Very simple 8 exercises that you can get as much of as you want.

Warmup

5 Side straddle hops

1 Burpee

Mosey to the block pile and carry your block to the top of Roundups Hill.  The work was listed in rounds.

Round1-  10 Blockees at the top, 10 Burpees bottom
Round 2- 20 Thrusters top, 20 Squats at the bottom
Round 3- 30 tricep extension top, 30 merkins bottom Round 4- 40 Curls top, 40 Hillbillies at bottom

Rinse and repeat til time. The hill itself down and back is right at a 1/4 mile. So most guys got a couple miles in with alittle elevation.

Rifle carry the blocks back, mosey to the flag and grab the pledge.

10 burpees to get us to time.

announcements
Convergence at Folsom 2/11

Extinction run

Prayer requests

Huck, Turtleman, Big Pappy, Crop Duster’s friend, Wirenuts family, Termite, Ozark’s nieces, little girl at Pallbearers church, Toothfairys 2.0

I want to start off by thanking everyone that came out. We raised right around $3000.00 for Angel Bows by Raemy and had a haul of can goods to deliver to the Dallas Christian Ministry.  We had someone there from F3 supporting almost all hours of the night except two. Can’t wait to see how much we can accomplish next year.

Mileage completed
Round UP 67 miles
Gearwrench 55 miles
Hacksaw 51 miles
Auto 50 miles
Striper 38 miles
Mayor 32 miles with a ruck
Wikileaks 32 miles

6:30 hits and we have a small number of PAX and 1 FNG. Let’s get going. I had the privilege of attending one of Freight’s Q’s and decided to re-use it. He is a PAX that I’ve always looked up to.

The WarmUP:
SSH IC x 3
That’s enough, let’s get to work.

The Thang:
Using my cones and the light poles, 15 stops were in place from the bottom parking lot to the entrance to the park.
The work: grab a coupon out of YHC’s truck and head to bottom of lot and first light pole. Do 10 kettle bell swings with block, run to next light pole for 10 V-up’s. Run back to block and riffle care to next light pole or cone. Repeat for all 15 spots. Arrive at entrance to park and say the pledge. Now time to go back, however this time exercise was 5 chest press with block and 5 hand release merkins. Running out of time and had to Omaha. Time for COT and name FNG.
I shared a little more about Freight and shared my word for the year: Fearless.
Shared a short devotional on Fearless.

Named FNG: Welcome Abu!!

COT:
2nd F lunch this Wednesday – Hillbillies
Feb 11 – Convergence – Folsom
Prayer Request: Big Pappy, Mayor, Huck and his dad, Wirenut’s family.

Going back to the IronPAX challenge this year a few of us bonded with some outside F3 regions through social media by way of memes and F3 Gastonia’s participation in the IronPAX relay. We were invited to join their joint convergence with Columbia, Greenwood, and Waxhaw. They came up with this idea of MORONS4BEER to not only have a bootcamp convergence together but also a second F cookout and a competition food drive.  They planned to split the excess money from the shirts and food as a first, second and third prize for each regions charity of choice plus equal shares of the the food. There was too much to count!  The 3 regions just split the cash and since there was so much food they sent us home with a pretty good haul for the old mini van which we took straight to Dallas Christian Ministries, they were very great full.

The hour and a half ride down and back was full of laughs. We arrived after touchdown beatdown with Hacksaw with about 10 min to spare to unloaded our stuffing we brought for the food drive.

The workout consisted of a decent mosey to the USC campus (a lot of monkey humpers on the way), we got to see the track and field team practicing and the baseball field in passing. We learned a new song about arm circles that rivals Sarlacc’s cherry picking, crawl beared down and up the steepest hill I’ve encountered in F3, went through  some escalating Ab torture, Sevens on a hilly field,  and partner Murder bunnied/Bunny burpee catch me if you can down the train tracks and back 🤮. We mosyed back did alittle Mary and took it out in the COT.

Shortly after the keg was tapped and burgers were on the grill. They divided up the food for everyone to haul back home and before we said our goodbyes  Bedpan decided to put on a show and do a keg stand.

They want to do this yearly but in a more central location for everyone involved and officially include F3 Gastonia. It was a good time and I’d encourage everyone to come out next year.  Thanks to everyone that helped with the stuffing!

I was told Allen Tate was gonna struggle to get this in so I did it before we ever left Folsom so I don’t get contacted at the end of the month about it 😂. Everyone started rolling in with about 3 min till start. After everyone gave him a good round of crap for not posting we got things going.

Warmup

10 SSH in cadence

10 Merkins

Grab the pledge

Mosey to AG center flag pole

Hold 6” on your six write the alphabet uppercase

Mosey to Walmart

Hip slappers in cadence

Walls of Jericho

Partner up, one runs around Walmart while the other does work.

300 flutters count one leg

200 crunches

100 Merkins

Mosey the long way back circling the whole back side of the park back to COT.

Once back at the COT finish with the Ring of fire.

Gearwrench out

Announcements

Need stuffing for MORONS4BEER

Christmas party December 3rd

Prayer requests

Huck

Turtleman

Purple Haze mother

Sargento’s Elbow

Hucks dad

Sister Act was a originally lined up for this one but had a cheer competition which made for a schedule conflict. I really was looking forward to the Sister Act Q and didn’t have costume yet so I reached out for some help getting ahold of a genuine AT&T uniform so I could just continue the Q as originally planned by everyone’s favorite canoe.  I wasn’t the only one that dressed up either, we had Run DMC and Steven Tyler, we even had PAX dressed as Roundup and Sparky too.  Everyone settled in to the circle for a warmup and we got to moving.

Warmup

20 Side straddle hops in cadence

5 Burpees

10 gravel pickers

5 Burpees

Moroccan night clubs

5 Burpees

Let’s mosey took them about 20 foot out with a fake out back to the parking lot for a Sister Act inspired set of Dirty 11’s with Mike Tysons on one side and imperial walker squats on the other.

After we finished that up we moseyed to the block pile and circled up. We did 3 rounds of the work below.

30 Curls

20 overhead presses

15 tricep extensions

10 slaw squats (get low)

5 Blockees

Before I handed of you my Co-Q we got in a round of Iron Hulk.

This marked the half way point which I handed of the Q to Roundup (Balljoint in disguise), we all know where the real Roundup would have taken us so Balljoint did just that. To the hill. He called triple nickel on the hill with burpees and big boys but said that wasn’t hard enough so we Increased the reps to 10 💪🏼.   

We all hustled back to the COT for a couple mins of Mary then it was time.

Announcements

December 3rd Christmas party

MORONS4BEER collecting stuffing

Christmas town 5k need runners

Thanksgiving trifecta

Prayer requests

Def Leopard

MW friends daughter

Stogies friend with cancer

Hayes family

Huck

Turtleman

Sister act was originally on the roster to Q today but came down with the crud. So I posted I needed a sub in to take it over. Ozark raised his hand until I got a text from him that his truck wasn’t having it this morning, so I threw together a impromptu Q on the crapper at Folsom shortly after arrival. 7 HIM showed to put in the work. Here’s what went down.

Warmup

Right over left, left over right stretches

10 gravel pickers in cadence

10 Moroccan night clubs in cadence

20 side straddle hops

5 burpees

Go to bottom of parking lot and partner up, catch me if you can to AG center. Partner one drops down for 5 Mike Tysons while the other NURS, after partner one sprints to catch them they trade places.

Grab the pledge

Get on your six.  Hold six inches and spell the uppercase alphabet with your feet.

Mosey to AG center parking lot. Dirty 11’s big boys on one side, merkins on the other burpee in the middle every time.

Go to track. Get on the steps triple nickel

5 step up count one leg run to bar and do 5 pull ups. Repeat 5 times.

We Moseyed back to COT and got a round of iron hulk in before time.

Announcements

Christmas town 5K

MORONS4BEER November 12th sign ups end 10/31

Stanley creek massacre

December 3rd.

Prayer requests

Stripers brother

Huck

Turtleman

All the F3 babies

All the sick PAX and families

Pall bearers boy

Rolled in at 5am to the Prison Break parking lot expecting to see all the early starters taking off but to my surprise the only ones out there were our ruckers.   Everyone must have misplaced their rain gear today.  6 of us braved the mist and puddles to get some work in and Pall Bearer sent us out in prayer.

Announcement

MORONS4BEER deadline to sign up and for T shirt October 31st Midnight, please help us gather boxes of stuffing to take down to Columbia with us.  Clown car to leave Folsom at 7:45 November 12th  

Two riders for Christmas town 5k and a possible 3rd committed. Broke would like to get 4 so keep looking for a track commander.

December 3rd Christmas Party

29th dress up in your favorite costume and come post at Folsom

Prayer requests

Sargento

Huck

Purple Haze mother

The F3 babies

All the sick PAX and families

I’ve wanted to get a little stronger in my understanding of the Bible so I reached out to Roundup a couple of weeks ago asking him where to start if I wanted to read the Bible. He asked me if I’d like him to do a daily Bible study and guide me through it. It’s been one of the best things I’ve ever done. We started in the book of John. A couple verses that really stood out to me was John 3:16-17.

[16] “For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. [17] For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him

I told Roundup that this reminds me of something I heard Chad Wright saying in a podcast that people ask him where he finds the strength to keep going and to push through in his Ultra Marathons. When people ask he says “How can you stop a man that can’t die?”, because he believes that Jesus died for our sins and because of that sacrifice those of us that believe in him will have eternal life.  Roundup pointed out that knowing that we have eternal life with Jesus should give us all the joy and strength we need for any circumstance we come across.

Not everyone is going to have that same drive till you die mentality, and I’m not gonna come out here and run or do burpees till I croak, but it reminds me we all have a little more in the tank and can go a little harder and farther when it comes to all three aspects of F3.

Announcement

-MORONS4BEER November 12 in Columbia SC Clown car from Ingles 

-Christmas town 5k still need track commanders.

Prayer requests

Praise for Sarlacc

Sargento

Huck

Stripers brother

The Hayes family

The F3 babies coming

Today marks my one year anniversary in F3. It’s definitely been a huge thing in my life. Tons of new friends, new outlooks and lots of changes on my part. It’s helped physically make me feel better, bring me closer to my family, and working to make me stronger in my faith. Big thanks to Balljoint for dragging me in.   So now that’s out of the way we had 16 men gather at a frigid Folsom to put in some work. Here’s how we got warm.

The Warmup

10 Gravel Pickers in cadence

20 side straddle hops

10 Moroccan Night Clubs

10 Burpees

Mosey to pavilion stage 3 rounds

5 wall walk (4 count climb up to hand stand on wall, 4 count down push-up at bottom is 1 rep)

10 big boys

15 dips

Mosey up the hill to old Folsom parking lot

Every light pole to the AG center do one Burpee, 5 diamond merkins, 10 LBC’s

Grab the pledge

Partner up in the parking lot next to the AG center for escalating booyah merkins, start with one, partners leave in opposite directions and meet at the bottom of the parking lot for two, head back to the top continue to 10.

Indian run back to COT, man at the back does 2 Burpees then overtakes the line.  Somewhere towards the end we fell apart on this. We will retry next time 😂

We had alittle time left so we headed to the bottom of the parking lot for some Route 66 Mike Tyson’s, going every other parking spot near crawling in between.

Lunch at Burum’s

Track commanders needed for Christmas time 5K

Christmas party Dec 3rd.

Chubs VQ

Prayer Requests

Stripers brother

Huck

Broke

Pall Bearer’s son

Purple haze’s mom

Sarlacc’s Interviews

Wichitas Wife

Roundups Wife