Author: Mayor (Page 4 of 15)

Work done by all and Broke running with a 28# vest.

Romans 5:3-5.  Sarlacc put some perspective on this.
Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, ⁴ and endurance produces character, and character produces hope, ⁵ and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Pledge

Announcements:  Blood Drive this Wednesday (11/9 at South Point UMC), 11/12 Morons for beer collecting stuffing (see Gearwrench, Sarlacc, etc.), HC Broke for the Christmastown 5K.  We have five or six riders, Christmas Party 12/3 at Lewis Farm

Prayers:  Gearwrench (ankle and sickness), Gold Digger (hand),

Praise:  Sargento finished the NY Marathon with a broken arm!

COT

Work is below.  Today’s message was on leadership.  Form is strict for a reason.  That is the standard.  I explained how I had to relearn form due to an injury and the difficulty of that and that I had to swallow pride to not shorten or cheat reps just to be with the Pax (see motto below).  It shouldn’t matter if you’re the six and your form is good, but it does because no one wants to be DFL.  Once we can get that out of our minds and do the best work we can do, we will be the best man we can be.  That will make those around us better and leads to more male community leadership.  Dredd spoke on this during his latest venture to the Gashouse.  We are to be held accountable and therefore should hold others accountable to us.  If you let someone get by without doing their best, are you serving them.  The exclamation point on this is that it must be done with love, not just with pride or to be a jerk.  They need to know you’re doing it correctly or to the best of your physical ability

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!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x15IC,  Toy Soldiers x10IC

Thang:

Mosey to ball field/shelter

• Triple nickel with merkins at the top and squats at the bottom.
• 11’s across the parking lot with shoulder taps and lunges (one rep per side makes one rep).
• Partner Dora with Merkins, Squats and LBCs.  Not enough time so we head back with five minutes.
• Ascending merkins at each street light up to five and then jail break back to the start.

Announcements:

Prayers/Praise:

Name-O-Rama:

COT:

Its not what we did so much as it is why we do it, but the work is below the Moleskin.  When I was asked to take the Q for this series (although I am not a Redwood original, just old) and I was asked to give some information on what some takeaways have been.  When I first started, I was definitely a sad clown, but I remained that way for some years until I had an injury that changed my perspective on life and wasn’t taking it seriously.  I realized I had the tools in front of me the whole time.  I decided to become a pro and not be a mascot.  With that said, I am very mindful of what kind of leader I need to be and where I fail.  My tone and attitude set the pace for others around me so learn from your mistakes.   Invest time and take Q source seriously.  There are three locations around the area.  The more you give, you more you will receive.  Find a shield lock, but be mindful and make sure you commit and they are committed.  Practice good form and don’t worry about being at the back.  Hold everyone to the standards.  10 good squats and a run at the back is better than 10 bad ones.  The form sets everything up.  Be a leader and get uncomfortable taking on leadership roles (Q’s, site Q, call three burpees like whoopee does for more work, etc.).  Most importantly, is make sure everyone knows they can count on you and whatever you say to them is coming from a place of love, nothing else.  Your word must be impeccable.

Disclaimer

Flagpole for Pledge

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!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

Thang:

Mosey to ball field/shelter

• AMRAP 15 each (split squats, calf raises, full squats. 10-minute timer.   Shoot for three rounds Run down to the second pole and back.  Whoopee called some burpees because he could.
• AMRAP 15 each (merkins, big boys, leg raises) 10-minute timer.  Shoot for three rounds Run down to the second pole and back.
• Route 66 Bobby Hurleys

Mosey back to start doing ascending Merkins at each street light at the entrance.  We got to 10.  Time check for Mary

French fries, Michael Phelps, Freddy Mercury – all with 10 count or IC.

Iron Hulk up to 5 and time was called.

Announcements:  Blood drive South Point UMC 11/9, Christmastown 5K pushers and pax, Rocky Branch 5k this weekend, Morons 4 beer 11/12 collecting stuffing,

Prayers/Praise: Simpson Family (Cancer), Ozark and Huckleberry starting new jobs, friends baby, Stogies pastor (Cancer).

Name-O-Rama:

COT:

Disclaimer
Flagpole for Pledge
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!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

The Thang:

Mosey to front

• Slaughter Starter
• Partner DORA (merkins, squats, flutter kicks (right leg only) while partner runs.

Mosey to bench area for wall sits

• Change partners for more DORA: CDDs, lunges and leg raises while partner bear crawls to light pole and back.  Burpees were sprinkled in throughout.

Time check for Mary.  Some challenged the Q so an emotional hijacking took place and more burpees were called.

Circle up for Guantanamo’s (Pax circle up and hold 45 degrees while one member runs around the circle and pushes the legs down).  One minute left so we finish with more burpees.

Announcements:  No Q November (get on the list), Christmas Party, Track commanders and HC for Christmastown 5K

Prayers/Praise: Sarlacc (Praise for new job), Tooth Fairy (Praise for Daughter), Sargentos recovery, Huckleberry, Pallbearers son,

Name-O-Rama:

COT: Whoopee took us out.

Disclaimer
Flagpole for Pledge

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!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

The Thang:

Mosey towards Glendale Ave (Baptist Hill).  Triple Nickel here with Bobby Hurleys at the bottom, run to top for 5 Hand Release Merkins

Mosey to the back of the Truist bank.

3 Rounds

Burpees x 5

Shoulder Taps x 10 (Right Arm)

Mike Tyson’s x 15

Squats x 20

Mountain Climbers x 25 (right leg with flat back)

Run a lap around bank after each round.

Mosey back to the start for some Route 66 the parking spaces.  Squats with lunge walk in between.

Circle up for Mary:  Dying cockroaches, LBCs, Toe Touches, Heels to Heaven, Big Boys

Announcements: Track commanders needed so see Broke, 2nd F Lunch coming up soon, Freon is looking to turn over Hollywood to a new site Q so be on the lookout and help him out.

Prayers/Praise:  Pillagers M and Baby, Pallbearers son, Huckleberry, Turtleman

Name-O-Rama:

COT:

Takeways:  Toyotas only this morning, Pilgrim is against men who are 6′ with a size 13 shoe, Pillager refers to himself as viking, both Pillager and Red Ribbon nur and my jog pace, F3 is really for men who have daughters.

Disclaimer.  Only half heard it as they were still waiting around their cars.  Skipped the warmup and just started moving.
Mosey to the flagpole for Pledge at FD

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!

Thang:

Mosey to fire department ask principles of F3 in the correct order. 5 Burpees if wrong.   Broke got it right, but Gumby got it wrong.  5 Burpees.

Mosey to square and ask again. Repeat.  SA intentionally dive bombed the answer for burpees.  Blart came in late so we grabbed some more.

Relay: everyone LBC’s while one bear crawls to sidewalk and back. Winning team has to carry losing team to the clock and losing team wheelbarrows from clock to stairs midway.  Lots of sandy V here, mumble chatter and hating on the Q.  Good!

Mosey to church for some wall work.  Call on roundup for the mission.  Wrong, 10 burpees

Mosey back to the start. 10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  A few folks finished and when I called it a little early, sandy V came out and said no, I am running a lap.  Again, more hate on the Q and someone said what happened to leave no man behind.  I never said the motto during the workout (although it is typed here).  All hate was requested as it doesn’t affect me, but I did say I would mention it in the backblast.

Merkins
LBCs
CDDs
Squats
Lunges
Burpees
Leg Lifts
Shoulder Taps
Situps
Calf Raises

Announcements: Amoeba Ruck 10/8 starts at 9 at First ARP and bring your own team, Convergence 10/15 at Bulldog (WA Bess), Track commanders for Christmastown 5K reach out to Broke, Stanley Creek Massacre 10/29, Clown car on 11/12 in Columbia with Waxhaw and Greenwood starts at 10 and will be all three Fs.

Prayers/Praise: Purple Haze& Mom, Gumby and Mom, Hurricane victims and workers, Mayor, Huckleberry, Turtleman

Name-O-Rama:

COT: This is the hypocrisy part.  I did the COT as I needed it and had to fall back and get the names so I just said the workout was completed.

Normally I write concise backblasts, but today is different.

We had a good bit of folks show up for the ride and a couple of runners.  Glad to See Capt. Stubing, EZ and Slaw on wheels as well as an FNG. We had the route courtesy of Freight and off we go.  Turns out that Bessemer City is about 3800′ above Dallas in elevation.  On the way back, I asked Gearwrench if he heard what Freight said.  The answer was Cloninger to Ratchford to Philly Church Road.  I dropped back to make sure we had all and GW thought I was getting updated information.  I made another push to the front and off we went with my original information.  Turns out, GW and Freight had a discussion and GW and his pal went another direction and in his rage, threw his phone down twice.  They put in some extra work and the chatter was fun and the group was large.  AWESOME.

At the end, we noticed Wirenut pitching some woo to a woman at the gas pump.

Qsource was a particular lively one with starting the Q2 Live Right.  Shots were fired in all directions and YHC ended up taking a lot of shrapnel.  Blart and Gearwrench are no longer allowed to sit beside each other.

On the way out, Wirenut was once again chatting with a lady.  Dude has just got it I guess.

MOTTO FOR THE DAY:  LIVE WITH PURPOSE!!!

Announcements:  9/10 Relay, 9/17, Skating, 9/24 JJ5K, 10/8 Convergence @ Bulldog

Prayers: Huck, BOS, Turtleman, EZ, Wirenut, so many others

Disclaimer

Flagpole for Pledge

Principles of F3:

1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion
5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

Thang:

10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  See if you finish or how many rounds can you do.

1. Merkins
2. LBCs
3. CDDs
4. Squats
5. Lunges
6. Burpees
7. Leg Lifts
8. Shoulder Taps
9. Situps
10. Calf Raises

Some guys finished.  I did not.

Announcements: Tubing 7/30 @10:30 Green River Cove Tubing (Bring rope and NO ALCOHOL), Blood Drive 8/10, Radar and back to school supplies in by next Friday, Band Camp Guest Q  at TS, Gashouse and Prison Break shirt orders end tomorrow 7/29,  Dads Q at the Yank 8/20 with Nutria and Norwood, If you wear a medium shirt then contact Radar, Dads/Family skate at Kates on Franklin 9/17 @11:00,  JJ5K 9/24, Pisgah to Pines relay

Prayers/Praise:  We brought it together and prayed it out mentioning prayers as said.

Name-O-Rama:

COT:

I was inspired by some work Pizza Man has been putting on Strava and thought it would be a good idea to try and implement some of those into an F3 workout.  This would be something that the bat flippers could really crush and others could just get some solid work in.  A lot of chatter and I mean a lot.  Awesome work by all.

Disclaimer

Pledge

Principles of F3:

1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion
5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.

Warmup:  SSHx15 IC, Gravel Pickers x10IC, MNC x10IC, Arm circles

22 for vets and police with Slaw on the count

Thang:  KOTTER WOD (Get the blocks)

• Modified OSCAR
  • 20 OH Presses
  • 20 Lunges
  • 20 Chest Presses (bench)
  • 20 Leg Lifts
  • Run a lap > AMRAP 23 Minutes
• Modified WITTMAN
  • 10 Rounds
    • 10 Squats
    • 10 Merkins
    • 10 Situps

Pizza man was the first one finished so we put the blocks up and circled back up for some Mary

Mary:  French fries, Michael Phelps, X or star crunch, Freddy Mercury – all with 10 count or IC.

Announcements: 7/16 Convergence @ Folsom 07:00, 7/20 lunch, 7/23 F3 Dads at Gashouse, 7/30 Tubing, Liberty Bell with Pizza Man on Q this weekend.

Prayers/Praise: Purple Haze, Wirenut, Stogies Friend, Foster parents, Roundup,

Name-O-Rama:

COT: Pallbearer took us out with a heartfelt and driving prayer.