Fitness, Fellowship, Faith
Most ran, some rucked. As of right now, since this BB is way past due Purple Haze is visiting Italy to learn to talk with his hands, so stay out of arms reach when he gets back as he could be dangerous. Or perhaps he will just lean to one side.
The QSource topic was Meeting. It was epic! Just ask anyone that was there.
Warmarama:
SSH, Gravel Pickers, Hillbilly’s
Thang:
20 down to 15 / run to end of lot and do LBC’s
Overhead press
Curls
Triceps extension
Squats
Alpo
Bent over rows
11’s
WWII’s and jump squats between the church and fire department
4 Corner Escalator
10 Hand Release merkins
20 Lunges 10 each leg
30 LBC’s
40 Squats
De escalate
Mosey back to blocks for one more round and rifle carry to the truck.
Announcements:
2nd F lunch May 15 Rays Smokehouse
Goonie next Saturday 03:00 start time at Gashouse
Extinction Run. See Bos
Rice and beans, need people to sign up! See Anchorman
Crisis Assistance Ministry Helping load trucks, come do what you can. May 11, 11:00 to 3:00 & 3:00 to 7:00. See Flintstone
Prayer request :
My family
Turtleman
Huck
Westside FIL
Pallbearer’s friends mother with multiple health issues
Wirenut friend with cancer
Bedpan with interview
Pledge and YHC took us out
Strong showing today and strong work from each of the men that showed. Lots of mumble chatter and laughs today, it was awesome! Appreciate each one of the men that came out. Thanks for the opportunity to lead.
Well earlier this week Freight had a conflict with work and having the Q today or at least that’s what was said. Since I had the Q next week, we swapped weeks. Is that truly the case or did Freight know something I didn’t? 🤷♂️ Well, no big deal as there was great mumblechatter about crest white strips (ask Blart and Slaw) to the name of a female body part that Mayor pontificates whether or not this elusive thing even exists, as he hasn’t seen one.
Mayor did want to make sure we knew the motto of F3 so maybe he led us in this or maybe not STK!
Disclaimer: Not a professional, but we will not move to fast or too far that you will not be able to keep up. Work in between will be done with my count or a count of others who are called on. Work hard for them. Stay with the group in cadence. We will not go so fast where anyone gets left behind.
Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)
Mission of F3: Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.
Motto: We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!
Warmarama:
SSH, Gravel Pickers, Hillbillies
Thang:
Grab a block from Slaws truck and hit the shelter. 10 to 1 with thrusters, curls, tricep extensions, alpos, squats, and overhead press. After each round we farmer carry from the shelter to the upper parking lot, switch hands and return for the next set. Gold Digger joined us for the last few rounds after running to Folsom working out there and joining is around the 20ish minute mark.
Mosey to the front of the police department for some 11’s on the hill. Merkins at the top and squats at the bottom. Gold Digger ran though these like everyone else was walking. We then mosey back to the shelter for some dips, step ups, and merkins 2 sets IC. Mayor called some more step ups to finish us out.
Pledge
Announcements: April 13 SFN > send Purple Haze a DM if you can run this, Rice & Beans send Anchorman a DM if you can attend Tuesday , Donations for mens clothing (Hei Hei) give to him anytime, BOS is leading a food ruck starting at 5:45 at the Yank on 3/16, Extinction Run on 4/20 @ 10:00, 2nd F Lunch Bad Daddys on 3/20
Prayer Request:
Slaw and Chili’s dad with Covid
Stogie and eye surgery/ recovery
Hall family
Bed Pan step dad shoulder surgery
Huck
Anchorman
Turtleman
Breaker Breaker family
Gold Digger wife having gall bladder surgery Thursday
YHC took us out.
Thanks for the opportunity to lead again today!
Lot’s of topics from haircuts to middle names being discussed during the workout this morning, hence the title. There were some real names, middle names being guessed at, made up names called out and some smash up of names. Some good mumble chatter this morning!
Warmarama:
SSH, Hillbillies, LOR/ROL, Gravel Pickers ( there was some heckling of the Q for the erratic count on the warmup. ) Maybe they need to revisit Mayors Q Source topic
Thang:
mosey to triangle for 10 merkins 10 squats, and 10 x crunches at each corner.
Mosey to flag for pledge, mosey across road for suicides / rack and stack. Repeat each exercise every time after returning to start before moving to the next one.
10 burpees
20 WW I
30 squats
40 LBCs
Mosey to behind the senior center for 11’s
Freddie Mercury ——— Imperial Walker Squats
Triple nickel on hill at triangle. Spider-Man merkins at top and jump squats at bottom. Slight mutiny or possibly inability to perform the called exercise here! Hate to see it!!
Mosey back to start for some ab work from a couple of PAX, a few Kraken burpees to finish up. Thanks men!
The flag moved and caught my eye and the next thing we know we are saying the pledge again. I caught a little grief for that, but hey, Sister Act has been in the valley so I wanted to make sure he still remembered the pledge. Also can you ever be too patriotic?
It has been a long time since having the Q at Folsom. I’ll do better in 2024. Lots of work done today getting in between 3 to 3.5 miles. I definitely appreciated the push from Wichita, Chilli being consistent and putting in the work again today! Swole shirtless Gearwrench doesn’t like to run but was putting in the effort as was Pony Boy. Sarlacc quietly and non stop putting in the work. Sister Act trying to climb out of the valley although there were quite a few 2 minutes calls to the Q that were noted and ignored.
Prayer request
Wichita’s dad and family
My mom
Stogie M and Mother In Law medical testing
Haze M
Broke M
Turtleman
Huckleberry
Jackson Hall
Each other/ unspoken
Announcements
Beer Mile @Sargentos 12-30 (Sargento with the win, keeping the title)
Convergence 1-1 @ 07:00 Martha Rivers. BYOB ( bring your own block)Park at Pelicans if gate is closed. Clothes for Rice and Beans. EC run or ruck not sure of times.
Warmarama
SSH x27 IC
Gravel Pickers x 11 IC
Hillbillys x 13 IC
Thang
Mosey to practice field to get to work, starting with four corner escalator, we did 20 merkins at first corner then added 30 squats, mosey to 3rd corner for 40 mountain climbers counting one leg, and finally the last corner we did 50 LBC’s. This put us in the perfect spot for some 11’s starting with 10 WW I and run across the short side of the field for Low Slow Squats. The PAX were pushing hard and cutting through the weinke quickly, Next up was a triple nickel on the hill right behind the soccer field. Jump squats at the bottom and Spider-Man merkins at the top, counting each leg as one rep. Those were a real crowd pleaser! Next up was Dora so we partnered up and went to work. 100 HR Merkins, 200 Squats and 300 LBC’s. Time was running down so we mosey back to start with Slaw picking up the six and with just a little bit of time left we did flutters till time.
Announcements
Beer Mile 12/30 at 11:00 am HC to Sargento
New Years Day Convergence 07:00 Martha Rivers Park, bring the best form you have, there will be proctors with tasers, stun guns, and rubber bullets for bad form!
Prayer Request
Huck
Turtleman
Broke’s mom
Haze’s mom
Sledge (mom passed)
my mom
EZ Rider family
PAX traveling
The reason for the season
Praise Report
Slaw’s daughter graduated, and he also narrowly avoided a head on collision
The PAX pushed hard tonight, I appreciate each one of these guys showing up! It was good to see EZ Rider at Midoriyama, it’s been a few minutes since I’ve seen you. Chili continues to get better through hard work, way to push brother! Broke, Slaw, Wiki and Seuss consistently showing up and putting in the work. Happy Trees with another post to add to his total for the year.
Thanks for the opportunity to lead!
Warmarama:
Gravel pickers IC
Abe Vigoda IC for Whoopee
Hillbillies IC
Thang:
Mosey to behind the Presbyterian Church where I parked my truck. Grab a block and gather around for 25 reps of 5 exercises with a run around the lower lot between each set. 5 burpees before and after each run with the reps dropping by 5 each round but the laps increasing by 1 after each set. The exercises were thrusters, curls, tricep extensions, squats, and alpos. The PAX pushed hard and finished this up with enough time to get through half a set of 11’s starting with 10 diamond merkins an 1 low slow squat. Getting close to time so we loaded the blocks and headed back to the Schiele. With a few minutes left we did a round of PAX called Mary. LBC’s, Hammers, Flutters, Dying Cockroaches and 5 burpees that may or may not have put us a little over time.
Announcements:
Beer Ruck 11:30 today
Lunch 12/20 somewhere at lunchtime, check slack
Beer Mile look for Sargento’s pre blast
Prayer Request:
Clavins Neice and several other PAX running the Kiawah Island half and full
Turtleman
Huckleberry
Jackson Hall
Purple Haze mom
my mom
Thanks for coming out and pushing hard today men, and thanks to ShortSale for the opportunity. It was an honor to lead today.
Some ran some rucked and some rode bikes. We all got better. Thanks to Broke for covering the start even with just a few hours sleep.
We discussed Francis Marion (Swamp Fox) He was an American Revolution war hero and he was credited with being the father of modern guerrilla warfare, and also keeping the British from controlling the South during the war using those tactics.
Announcements:
Hike on August 27 peak to peak. Breakfast before at Waffle House 2223 Union Rd. 06:40
Coconut Derby 9-3?
Convergence @ FUSE 9-4 07:00 all other AO’s will be closed.
Prayer Request:
Turtle man
Huck
Each other
Norwood
Jackson Hall
Mayor
Hacksaw
Medicine Woman
Leppard
Swimmers brother
Praise Reports:
Medicine Woman’s dad’s heart report came back good
Dr. Seuss’s parents with their 60 year anniversary.
Great work by all!
Thanks for the opportunity to lead!
Warmarama:
SSH, Hillbillies, Gravel Pickers
Thang:
Wirenut was kind enough to bring some blocks to play with so go grab a block. Most of the PAX were pretty excited about this first part. Even Seuss grabbed a full sized block! Let’s get started. I used this workout at Midoriyama a while back and I think most everyone enjoyed it. Starting with OH Press, to curls to squats then tricep curls we do 20 reps of each exercise then run a lap around the parking lot. With each lap you drop 5 reps but add a lap when you drop the reps. Next up we mosey toward the parking lot beside the jail but at each intersection we cross we do 5 burpees, 5 hammers, and 5 squats. Once we arrive at the bottom of the parking lot we start our 11’s with perfect form merkins at the bottom and starjumps at the top. This took a little longer than I expected but we finished and headed down over to Kotter Korner stopping at each intersection to do the 5 burpees, 5 hammers, and 5 squats. Here at the now infamous corner we do some suicides up the hill and finish at the top. We headed back to start and with a minute or so to go did LBC’s till time.
Announcements:
Hike on August 27 peak to peak. Breakfast before at Waffle House 2223 Union Rd. 06:40
Coconut Derby 9-3?
Convergence @ FUSE 9-4 07:00 all other AO’s will be closed.
Prayer Request:
Turtle man
Huck
Each other
Norwood
Jackson Hall
Mayor
Hacksaw
Medicine Woman
Leppard
Swimmers brother
Praise Reports:
Medicine Woman’s dad’s heart report came back good
Dr. Seuss’s parents with their 60 year anniversary.
Great work by all! We got in nearly 4 miles and lots of reps. Chili not about to cut his run short on the first part df the workout. Way to push brother.
Thanks for the opportunity to lead,
What a great day to be at Old School. Lots of mumble chatter about all kinds of different things. I think it took all of about 5 minutes for the conversation to go in 12 different directions about anything under the sun. That’s where the title of this back blast came from. Get out with your brothers and have some fun and get better while you do it!
Warmarama:
SSH, Gravel Pickers, Hillbillies all xX 15 IC
Thang:
Mosey to the stop sign for Merkins, Big Boys, Squats, and 30 second High Plank. We repeat this at each stop sign from Old School to the back of Carr Elementary. Here we did the Triple Nickel with pull ups and cdd’s. Mosey from here to the rotating porta jon that Pockets got to experience, he either got done quick or cut it short when the ride started. On the steps here we did 3 rounds of dips, derkin’s, and step ups x15 OYO. Repeat the route back and the stop sign work was changed up to werkins, reverse crunches, lunges and a 30 second low plank. Got back to start with a minute left so 10 burpees was called and time.
Announcements:
Q v Q in March. last day to vote 2/18 today!
Extinction Run on 3/4
lunch at old Shoguns on Tuesday 2/21
Viking Dash 2/25
Community Foundation run get signed up! Planning to push 4 chairs
Prayer Request:
Tooth Fairy 2.0
Ratchet’s family
Wirenut’s family
my family
Clavin’s M
Radar’s sister
Freight’s daughter
Huckleberry
Turtleman
unspoken
Great to see everyone on a cold Saturday morning, thanks for the opportunity to lead, it was an honor!
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