Fitness, Fellowship, Faith

Author: Gumby (Page 1 of 7)

Freight the Forecaster

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!

Names

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.

What’s the Difference Between Hard and Light?

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!

 

2 minutes Q!

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.

Swamp Fox

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!

 

First Q in a While

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,

I Used to Love to go to Kohls

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!

More Rain!

2 runners and 11 ruckers  for some wet weather fun this morning. Ozark with an early start and finish, not  making the COT or QSource due to a call to get to church for a sound issues. Big Pappy with his return to posting after being on the IR recently, also bringing with him his 2.0 Blue, that hasn’t posted in 3 years. Hopefully this is the first of many more.

Announcements:

Lunch?  see Balljoint

Viking Dash 2-25 get signed up

Extinction Run 3-4

Q v Q in March, get your voting in

 

Prayer Request:

Tooth Fairy’s 2.0

Ratchet’s 2.0

Wirenut’s family

Clavin’s wife

Radar’s sister

Huckleberry

Turtleman

Watts Up’s family

earthquake  victims

Brokes  co-worker

Gump court date

YHC took us out, thanks again for the opportunity to lead.

 

Last Q of My Forties

With great weather and the pushing rocks challenge there wasn’t many valid excuses not to post at Midoriyama this afternoon. 12 HIM decided to get better this afternoon.

Warmarama:

15 SSH IC

15 Gravel Pickers IC

15 Hillbillies IC

 

Thang:

Grab some blocks and head to the parking lot between the turd shack and the ball field. 5 different  exercises starting with 25 reps and 1 lap around the parking lot dropping 5 reps and adding 1 lap after each round. After finishing this up we moved to the curb for some Dirty 11’s.  10 Mike Tyson’s to start and a Blockee in the middle, Big Boy on the other side  .  Getting close to time so we put our blocks  up and head back to start.

Announcements:

Convergence 2/11    @06:30

Lunch ?

Viking Dash 2-25

Extinction Run 3-4

Q v Q in March, go vote for your favorites to battle it out

 

Prayer Request:

Wirenut’s family

Jackson Hall (Ratchet’s) 2.0

Tooth Fairy 2.0

Clavin’s wife

Radar’s sister

Huckleberry

Turtleman

Watts Up family

my family

Great push guys! Appreciate each one of these men and  the opportunity to lead. YHC took us out.

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