Author: Tom Brooks (Page 3 of 4)

I saw Volt and Westside getting in some EC as I rolled into Folsom.  I was trying to shake off the tiredness from a late night Board meeting.  Thanks to Sarlacc and Ball Joint for the reminders last night during the meeting!

Tonka and Ball Joint comes in on two wheels at 5:29 and 30 seconds…

5:30! Time to begin

Warm up:

25 SSH ic

15 gravel pickers ic

15 moroccan night clubs ic

Mosey to the Pavilion.

11s – 10 Australian Mountain Climbers on the wall/1 Dips on the ledge. The Men that showed up crushed this in minutes, time to step it up.

I looked up and saw the beautiful Hill going up to the Playground. Alright, let’s have some fun.

21s – Merkins at the bottom and squats at the top. The men pushed hard on this one and kept it going strong. The Hill was a beast, but no one faltered. We finished the last round together as a whole group.

Time is almost up, we mosey to the flag, with a few minutes left, we pushed out 22 for the vets, did 50 LBCs and Gearwrench led a round of flutter kicks while I grabbed my phone.

Announcements:

PT Saturday @ Gas House 7am

Tonka VQ Thursday at Folsom – Show up to support Tonka!!

Prayer Requests:

Huck

Big Pappy

Turtleman

Westside friends Jack and Scott in a car accident

Sarlacc and family

Stogie’s friend Nan

Wirenut family

striper family

Each other and all F3 Men.

But Most importantly, Pray for the Silverado Dude and that Wirenut never crosses path with him again.

Ozark out!

20 SSH IC

15 gravel pickers IC

5 burpees OYO

Grab your favorite Rotor

Dora 123

100 Thrusters

200 LBC

300 Lunges

50 American Hammers

100 Presses

Plank for the 6

10 Merkins

50 Weighted V ups

10 Mike Tysons

10 Merkins

Announcements:

Snowbird late Sept/Oct

Rice and Beans Tuesdays @ 6

Murph at Martha Rivers on Memorial Day

Prayer requests: Turtle Man, Huck, Broke, Oompa, School Staff, Leopard, Pappy, Patrick, Striper’s Brother

We did some stuff

As I pulled into the parking lot, I saw stogie fold the hand and take off to run at a solid 12 min pace. As we circled up I learned that Stogie locked his keys in his truck and was running home to get his spare.

Warm up:

Morrocan night clubs until circled up

11 gravel pickers

mosey to the pavilion

10 australian mountain climbers

10 dirkens

25 LBCs

50 American Hammers

The Thang:

We are at the Casino, so did a round of Black Jack and Roulette.

Black Jack:

1 merkin/ 20 LBCs

->

20 merkins/ 1 LBC

I then introduced a new Roulette exercise

Roulette:

Nur 3 spaces, squat, jog back

Nur 6 spaces, squat, jog back

Nur 9 spaces, squat, jog back

Nur 12 spaces, squat, jog back

Nur 15 spaces, squat, jog back

At this point Mayor loved it so much he wanted to do it in reverse and the mumble chatter began.

Nur 12 spaces, squat, jog back

Nur 9 spaces, squat, jog back

Nur 6 spaces, squat, jog back

Nur 3 spaces, squat, jog back

Since we needed to get some ab work, we added 50 big boys for good measure

Mosey’d back to the flag

pushed out 22 IC for the vets

Pledged

Wirenut was regaling the group with his prose until Achey Breaky had had enough and walked off.

We prayed it out and dismissed.

Prayer Requests:

P200 Team for travel and health

Westside Grandma, she is making Mayor nervous.

Prayers for Mayor’s kids as he is playing the role of Parent this weekend.

Announcements:

3/26 – Mortimer, P200

4/2 – Convergence

4/9 – Community Run

4/16 – Community Trash pickup

4/24 – Family Night @ Honey Hunters

4/30 – Smoky Mountain

12 HIMs showed up for run/walk this morning.

YHC shared Psalms 40:1-3

40 I waited patiently for the Lord;
    he inclined to me and heard my cry.
² He drew me up from the pit of destruction,
    out of the miry bog,
and set my feet upon a rock,
    making my steps secure.
³ He put a new song in my mouth,
    a song of praise to our God.
Many will see and fear,
    and put their trust in the Lord.

Shared about F3 pushing to be a better man, father, husband.

Announcements:

Myrtle Beach half

Dam to Dam

P200

Jump the Rock half

Prayer Requests:

Wichita’s mom

Round up and family

Oompa’s mom

Gumby’s back

Pledged

Prayed it out.

Ozark out!

8 HIMs showed up to put in some miles. We all met back at 6:15 and I shared the Word with them.

The Tree and Its Fruit

¹⁵ “Beware of false prophets who come disguised as harmless sheep but are really vicious wolves. ¹⁶ You can identify them by their fruit, that is, by the way they act. Can you pick grapes from thornbushes, or figs from thistles? ¹⁷ A good tree produces good fruit, and a bad tree produces bad fruit. ¹⁸ A good tree can’t produce bad fruit, and a bad tree can’t produce good fruit. ¹⁹ So every tree that does not produce good fruit is chopped down and thrown into the fire. ²⁰ Yes, just as you can identify a tree by its fruit, so you can identify people by their actions.

True Disciples

²¹ “Not everyone who calls out to me, ‘Lord! Lord!’ will enter the Kingdom of Heaven. Only those who actually do the will of my Father in heaven will enter. ²² On judgment day many will say to me, ‘Lord! Lord! We prophesied in your name and cast out demons in your name and performed many miracles in your name.’ ²³ But I will reply, ‘I never knew you. Get away from me, you who break God’s laws.’

Building on a Solid Foundation

²⁴ “Anyone who listens to my teaching and follows it is wise, like a person who builds a house on solid rock. ²⁵ Though the rain comes in torrents and the floodwaters rise and the winds beat against that house, it won’t collapse because it is built on bedrock. ²⁶ But anyone who hears my teaching and doesn’t obey it is foolish, like a person who builds a house on sand. ²⁷ When the rains and floods come and the winds beat against that house, it will collapse with a mighty crash.”

²⁸ When Jesus had finished saying these things, the crowds were amazed at his teaching, ²⁹ for he taught with real authority—quite unlike their teachers of religious law.

I shared with them the inspiration they have been in my life and how we are called to lift each other up in Christ.

We had several HIMs show up for today’s post.

Warmup:

15 SSH IC

15 Toy Soldiers IC

We then moseyed to the playground to begin the thang.

3 rounds:

10 pullups

Mosey to the Amphitheater

10 merkins

Mosey back to the Playground

We then moseyed back to the Amphitheater for the next level workout.

30-1 min Wall sit

10 Australian Mountain Climbers

40 LBCs

20 Big Boys

20 bicycles

20 merkins

Rinse and repeat and repeat and repeat…

The mumblechatter showed up in round 4, but they all enjoyed the 440 LBCs and 100 BigBoys!

I picked up this Q for Ball joint due to an injury and I thought it would be good for us to remember that part of F3 is supporting each other.

Warm up:

10 SSH

10 Don Quixote’s

We moseyed to the Tennis Courts

Everyone selected a sand bag for the workout 20-25lbs. Then we teamed up and hit the following weighted workout. Partner runs full length of court carrying the bag.

200  LBCs/Suitcase carry

300  Presses/Shoulder Carry

400 American Hammers/Chest Carry

We then circled up and did Presses, arm extensions, burpees, sit ups, cherry pickers as pax called them out.

I decided to do something a little different than I had seen so far. We went with a Crossfit style AMRAP for 2 rounds. Each station had a different challenge for everyone.

Warm Up:

Don Quixotes IC

Gravel Pickers IC

Mosey to the Tennis Court.

The Thang:

First round was 1:00 work/0:30 rest.

Second round was 0:30 work/ 0:10 rest.

Jump Rope

Perkins??(Merkin with a 20 lb. sand bag pull across after each one.)

Hollow Logs

Turkish Get Ups with 10-50lb weight

Ab Rollouts

Mountain Climbers

Big Boys with 20lb sand bag

Ranger Merkins

Werkins

Side Lunges

LBCs with 20lb sand bag

Flutter Kicks

Squat Press with 10-50lb weight

Touch Downs(Side step touch the ground, then back to center)

Lunges with 50lb sand bag

Dead Lifts with 75lb sand bag

Planks

Rope Slams

Prayer Requests: Spackles Grandmother, Sarlacc, Big Pappy’s family, All Pax

Announcements: SnowBird Men’s Retreat, JJ5K