Author: Pockets (Page 2 of 17)

RUCK, RUN AND THE DBC ALL HAD FUN THIS MORN. AFTER,  WE HEADED INSIDE FOR  Q SOURCE ON THE FAMOUS SHERRIFF BUFORD PUSSOR.

SLAW HAS A CHALLENGE FOR HIS BELT OUT THERE.

PRAYER REQUEST

ALL PAX AND FAMILIES.

COUNTRY

1 walked 2 rucked and 4 ran on a nice cool morning.

Good to see Mayor out pushing through and doing what he can to keep mobile.

Gavel has no quit and Kept Bos on track this morning.

Anchorman and Seuss had another weighted run that the call rucking. LOL

Termite putting in solid work as well.

Good to see you all this morning.

Good job men!!

SYITG

Old School 5/19/23

Warm up.
Right over left and left over right.
Gravel Pickers
Abe Vagoda

Let’s mosey.
Mosey around the 1 mile loop. From the Courthouse to Ingles.
Stop at each corner and perform exercises.
Exercises are:

LAP 1
10 – Toy Soldiers
10 – Merkins
10 – SSH
10 – Squats
10 – Hillbillies

LAP 2
American Hammers
WW1
LBC
Flutter Kicks
Pretzel Crunches

Completed 2-1/2 laps and moseyed back to the start.
Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

SMALL CROWD THIS MORN. SOME PAX OUT OF TOWN AND SOME ON IR. WE HAD 2 ON RECOVERY MOSEY AND 4 IN BOOTCAMP.

WE LEARNED THAT HAPPY TREES HAS DROPPED 20 PLUS LBS SINCE BEGINNING WORKING OUT WITH US. GREAT JOB TO HIM AND KEEP PUSHING BROTHER.

MONTROSS HAD MEANT TO GO TO FOLSOM BUT DECIDED TO NAP INSTEAD. HE WAS ALMOST LATE TO OLD SCHOOL.

HALFWAY THROUGH THE WORKOUT A CAR PASSING BY SCREAMS OUT THE WINDOW SOMETHING THAT WE ALL DIDN’T UNDERSTAND. MONTROSS REPLIES, “THAT’S WHAT HAPPENS WHEN YOU DO DRUGS”  WIRENUT REPLIES, “THAT’S MY DAUGHTER”.  WE ALL PROCEEDED TO FORGET ABOUT THE REPS AND HAD A VERY GOOD LAUGH.  THE NEXT DAY WE FOUND OUT THAT SHE SAID “DROP AND GIVE ME 50”.

GOOD TIME THIS MORNING. THANK YOU GUYS FOR COMING OUT.

Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat

Indian run to ball fields and complete 2 laps around the field.  Each PAX performs 5 Merkins then runs to the front. Finish at the turd shack.

Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.

Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 2 rounds.

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.

Mosey back to the start for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker

1-4 ratio
Burpees and Imperial Walkers.
Stop at 8 Burpees.

Announcements

New workout, called snooze, in McAddenville  summertime workout. June 2nd
Saturday 3rd. Forest City bike ride and video games.

The Storm 5/16/23

Warm up 15 IC
Goofball
Hillbillies
SSH
Low Slow Squat

Indian run around the school. Each PAX performs 5 Merkins then runs to the front. Finish at the school front entrance.

Go to the wall. Wall work is 10 IC
Dirty Hook-Ups
Australian Mnt Climbers
Peoples Chair
Complete 3 sets.

Circle up in the parking lot for Guantanamos. Lie on your six hold your feet up. One PAX pops up and runs by pushing each set of feet down. Continue till all PAX have run the circle. Perform 3 rounds.

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone.

Next circle up for Arms and AB’s. X 15 single count.
Merkins
American Hammers
CDD
LBFC
Merkins
WW1
Nolan Ryan
Crunchy Frogs
Peter Parker

1-4 ratio
Burpees and Imperial Walkers.
Stopped at 6 Burpees.

Announcements
new work out, called snooze, in McAddenville starts June 2nd
Saturday 3rd. Forest City bike ride and video games.

The message was given by the weatherman  that the rain would be in town. Freight reached out to everyone on Slack about an early EC opportunity. 8:80 pace. I was trying to join, but my gut had other plans.

I really didn’t want to go knowing that it might be a rain shortened workout, depending on lightning. It also made it hard to plan a workout. Not knowing where to go in the event of lightning, I decided to do the Mental Battle WOD again. This would keep us close to our vehicles and its a solid workout. One PAX wasn’t to happy about this decision, however, I didn’t have a better choice.

PAX rolling in and the runners all back from EC, we gathered up and got started. Warmed up for a few minutes and began the workout with a dark cloud looming. On our first of four rounds, the rain started. It was a cold, cut to the bone, chilling rain. As we were running back to the middle station a bright bolt of lightning hit a tree in front of us. Everybody but one found their vehicles quickly! I look up and Freight is on his way up to the first station. I thought he was going to continue the workout, but I quickly saw that he was getting the cone and sheets. As he came to my truck to hands me the stuff he asked, Were you just gonna leave it out there? I replied, YES! Shortly after, the PAX called it and left for breakfast. I waited for the lightning to ease up so I can gather cones. At breakfast I learned that Freight wrote on his STRAVA workout that God stole the Q.

A lot of things ran through my head on and at this workout. I learned that it doesn’t matter. Sometimes it just a bunch of crap when the devil tries to sink in. I often have to steer my focus back toward Christ and regroup. I often have to remind myself that God has me right where he wants me. Thank you guys for coming out and thank you Wirenut for giving me the opportunity to lead.

Pockets.

announcements

Freight 2023

Pockets 2024

This year marks the fourth year for the Mental Battle WOD (workout of the day) and this year I’m happy to share that the boys in Winston-Salem North Carolina, @F3WinstonSalem on Twitter have designed a great starfish type workout.

Workout was designed by Spicoli and mental health stats were provided by Giles, an NC licenses psychologist who specializes in working with men.

With further ado, here’s the WOD:

This workout is inspired by the 5 Core Principles of F3:

1) Free of charge.
2) Open to all men.
3) Held outdoors, rain or shine, heat or cold.
4) Peer led by men who participate in the workout in a rotating fashion, with no training or certificate necessary.
5) Ends with a Circle of Trust.

It’s #5, the COT, that brings us all back together; gives each man a chance to listen and be heard; bring praises and concerns to the man next to him. In my opinion, it is the most powerful principle and allows for forming and strengthening bonds between each of us.

Warmarama

Suggestions for exercises to be done in cadence:
Side Straddle Hops
Imperial Walkers
Abe Vigodas
Grabbing Grass with a clap
Merkins
Broga stretches

The Layout for the Workout:
In a field or large parking lot, create a box with five markers where the center marker is fifty meters from each of the four markers used to make the corners. Each of the four corners will be a specific station.

Starting in the middle, run to Station 1, do the exercise, then run back to middle, do burpees, then run to Station 2, do that exercise, then run back to middle, burpees, and so on. Once you’ve gone to all 4 stations with burpees in between, that round is over and you’ll progress to the next round. Add an exercise at each station each round.

For example: during round 3, at Station 1, you’ll do ten hand release merkins, ten clap merkins, and ten toe tap merkins, then run to the middle, do eight burpees, go to Station 2 and do the three exercises there, etc.

1 round= 1 trip to all 4 stations, coming back to the middle in between

For the First Round Only
For the first round, keep the PAX together. The Q will read two of the statistics about mental health (below) each time you come to the middle to do burpees. After that, progress through the other three rounds of the workout.

Middle Station (COT)

Round 1 = 2 Burpees (for a total of 8)
Round 2 = 4 Burpees (for a total of 16)
Round 3 = 8 Burpees (for a total of 32)
Round 4 = 16 Burpees (for a total of 64)

(Double Burpee count each round, so Round 4 would be 16 burpees each time you come to the middle)

Station 1 (Free)

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10

Station 2 (All Men)

Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)

Station 3 (Held Outside)

Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20

Station 4 (Peer Led)

Round 1 – LBCs x25
Round 2 – Add Freddy Mercuries x25 (Double Count)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman 25X

Modify as necessary. Need a longer workout? Repeat Round 4 until you’ve filled the time. Add a few minutes of Mary at the end..

__

Here are some statistics regarding mental health and its effects on our community, especially for men. During the First Round, the Q will read two statistics at the middle station each time the PAX comes back to do burpees.

1. Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.

2. Men are about 2x less likely than women to seek help if problems do occur.

3. Almost 50% of men feel that they are struggling more than they admit to people in their life.

4. Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

5. Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.

6. Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.

7. Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!

8. Therapists have historically done a pretty crappy job of helping men, though things are slowly changing. Men often go to therapy at the urging of a loved one, but men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem, and you’re not crazy if you’ve tried therapy before and it wasn’t helpful for you! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men. (from Giles, who is a therapist and can offer this opinion form a place of experience).

Thanks again to the boys in Winston-Salem and follow the F3 Mental Battle on Twitter at @F3Battle and on the Nation’s Slack as well at #f3-mental-battle-challenge.

With that, the Thrill is gone and keep getting after it sharing the battles with your brothers!

Drop Thrill out.

ANNOUNCEMENTS

FREIGHT2023                           POCKETS2024

RUN/RUCK AT GROUND ASSAULT.

2023 GASHOUSE BRACKET CHALLENGE STARTED WITH ABOUT 12 PAX PLAYING. IT ENDED WITH GAVEL ON TOP AND FLINSTONE IN SECOND. GAVEL WAS AWARDED SOME ANTICHAFFING CREAM FROM SLICKNUTZ AND AN F3 CAMO HAT. FLINTSTONE WAS AWARDED SOME ANTICHAFFING CREAM FROM SALTY BRITCHES FOR HIS SECOND PLACE EFFORT. IT WAS FUN GUYS.

ANNOUNCEMENTS.

FREIGHT2023           POCKETS2024

This year marks the fourth year for the Mental Battle WOD (workout of the day) and this year I’m happy to share that the boys in Winston-Salem North Carolina, @F3WinstonSalem on Twitter have designed a great starfish type workout.

Workout was designed by Spicoli and mental health stats were provided by Giles, an NC licenses psychologist who specializes in working with men.

With further ado, here’s the WOD:

This workout is inspired by the 5 Core Principles of F3:

1) Free of charge.
2) Open to all men.
3) Held outdoors, rain or shine, heat or cold.
4) Peer led by men who participate in the workout in a rotating fashion, with no training or certificate necessary.
5) Ends with a Circle of Trust.

It’s #5, the COT, that brings us all back together; gives each man a chance to listen and be heard; bring praises and concerns to the man next to him. In my opinion, it is the most powerful principle and allows for forming and strengthening bonds between each of us.

Warmarama

Suggestions for exercises to be done in cadence:
Side Straddle Hops
Imperial Walkers
Abe Vigodas
Grabbing Grass with a clap
Merkins
Broga stretches

The Layout for the Workout:
In a field or large parking lot, create a box with five markers where the center marker is fifty meters from each of the four markers used to make the corners. Each of the four corners will be a specific station.

Starting in the middle, run to Station 1, do the exercise, then run back to middle, do burpees, then run to Station 2, do that exercise, then run back to middle, burpees, and so on. Once you’ve gone to all 4 stations with burpees in between, that round is over and you’ll progress to the next round. Add an exercise at each station each round.

For example: during round 3, at Station 1, you’ll do ten hand release merkins, ten clap merkins, and ten toe tap merkins, then run to the middle, do eight burpees, go to Station 2 and do the three exercises there, etc.

1 round= 1 trip to all 4 stations, coming back to the middle in between

For the First Round Only
For the first round, keep the PAX together. The Q will read two of the statistics about mental health (below) each time you come to the middle to do burpees. After that, progress through the other three rounds of the workout.

Middle Station (COT)

Round 1 = 2 Burpees (for a total of 8)
Round 2 = 4 Burpees (for a total of 16)
Round 3 = 8 Burpees (for a total of 32)
Round 4 = 16 Burpees (for a total of 64)

(Double Burpee count each round, so Round 4 would be 16 burpees each time you come to the middle)

Station 1 (Free)

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10

Station 2 (All Men)

Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)

Station 3 (Held Outside)

Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20

Station 4 (Peer Led)

Round 1 – LBCs x25
Round 2 – Add Freddy Mercuries x25 (Double Count)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman 25X

Modify as necessary. Need a longer workout? Repeat Round 4 until you’ve filled the time. Add a few minutes of Mary at the end..

__

Here are some statistics regarding mental health and its effects on our community, especially for men. During the First Round, the Q will read two statistics at the middle station each time the PAX comes back to do burpees.

1. Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.

2. Men are about 2x less likely than women to seek help if problems do occur.

3. Almost 50% of men feel that they are struggling more than they admit to people in their life.

4. Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

5. Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.

6. Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.

7. Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!

8. Therapists have historically done a pretty crappy job of helping men, though things are slowly changing. Men often go to therapy at the urging of a loved one, but men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem, and you’re not crazy if you’ve tried therapy before and it wasn’t helpful for you! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men. (from Giles, who is a therapist and can offer this opinion form a place of experience).

Thanks again to the boys in Winston-Salem and follow the F3 Mental Battle on Twitter at @F3Battle and on the Nation’s Slack as well at #f3-mental-battle-challenge.

With that, the Thrill is gone and keep getting after it sharing the battles with your brothers!

Drop Thrill out.

ANNOUCEMENTS

FREIGHT2023              POCKETS2024

This year marks the fourth year for the Mental Battle WOD (workout of the day) and this year I’m happy to share that the boys in Winston-Salem North Carolina, @F3WinstonSalem on Twitter have designed a great starfish type workout.

Workout was designed by Spicoli and mental health stats were provided by Giles, an NC licenses psychologist who specializes in working with men.

With further ado, here’s the WOD:

This workout is inspired by the 5 Core Principles of F3:

1) Free of charge.
2) Open to all men.
3) Held outdoors, rain or shine, heat or cold.
4) Peer led by men who participate in the workout in a rotating fashion, with no training or certificate necessary.
5) Ends with a Circle of Trust.

It’s #5, the COT, that brings us all back together; gives each man a chance to listen and be heard; bring praises and concerns to the man next to him. In my opinion, it is the most powerful principle and allows for forming and strengthening bonds between each of us.

Warmarama

Suggestions for exercises to be done in cadence:
Side Straddle Hops
Imperial Walkers
Abe Vigodas
Grabbing Grass with a clap
Merkins
Broga stretches

The Layout for the Workout:
In a field or large parking lot, create a box with five markers where the center marker is fifty meters from each of the four markers used to make the corners. Each of the four corners will be a specific station.

Starting in the middle, run to Station 1, do the exercise, then run back to middle, do burpees, then run to Station 2, do that exercise, then run back to middle, burpees, and so on. Once you’ve gone to all 4 stations with burpees in between, that round is over and you’ll progress to the next round. Add an exercise at each station each round.

For example: during round 3, at Station 1, you’ll do ten hand release merkins, ten clap merkins, and ten toe tap merkins, then run to the middle, do eight burpees, go to Station 2 and do the three exercises there, etc.

1 round= 1 trip to all 4 stations, coming back to the middle in between

For the First Round Only
For the first round, keep the PAX together. The Q will read two of the statistics about mental health (below) each time you come to the middle to do burpees. After that, progress through the other three rounds of the workout.

Middle Station (COT)

Round 1 = 2 Burpees (for a total of 8)
Round 2 = 4 Burpees (for a total of 16)
Round 3 = 8 Burpees (for a total of 32)
Round 4 = 16 Burpees (for a total of 64)

(Double Burpee count each round, so Round 4 would be 16 burpees each time you come to the middle)

Station 1 (Free)

Round 1 – Hand Release Merkins x10
Round 2 – Add Clap Merkins x10
Round 3 – Add Toe Touch Merkins x10
Round 4 – Add Mike Tysons x10

Station 2 (All Men)

Round 1 – Shoulder Tap x15 (Double Count)
Round 2 – Add Mountain Climbers x15 (Double Count)
Round 3 – Add Peter Parkers x15 (Double Count)
Round 4 – Add Donkey Kicks x15 (Double Count)

Station 3 (Held Outside)

Round 1 – Monkey Humpers x20
Round 2 – Add Bonny Blairs x20 (Single Count)
Round 3 – Add Side Lunges x20 (Single Count)
Round 4 – Add Jump Squats x20

Station 4 (Peer Led)

Round 1 – LBCs x25
Round 2 – Add Freddy Mercuries x25 (Double Count)
Round 3 – Add Heels to Heaven x25
Round 4 – Add Superman 25X

Modify as necessary. Need a longer workout? Repeat Round 4 until you’ve filled the time. Add a few minutes of Mary at the end..

__

Here are some statistics regarding mental health and its effects on our community, especially for men. During the First Round, the Q will read two statistics at the middle station each time the PAX comes back to do burpees.

1. Although men are marginally less likely than women to develop a significant mental illness during their lifetimes, about 1 in 2 men will have a diagnosable disorder at some point in their lifetimes.

2. Men are about 2x less likely than women to seek help if problems do occur.

3. Almost 50% of men feel that they are struggling more than they admit to people in their life.

4. Depression looks significantly different in men than in women… Women tend to present as sad and withdrawn, while men tend to present as irritable and angry.

5. Men are 2-3x more likely to abuse substances in an attempt to manage their mental health, which often leads to other health problems.

6. Suicide rates in men have been steadily increasing over the past 20 years, and at present, men are 4x more likely than women to die by suicide, and this risk increases with age.

7. Therapists that specialize in working with men often use different strategies to make therapy feel more approachable… therapy doesn’t have to look like sitting in an office and crying about your feelings!

8. Therapists have historically done a pretty crappy job of helping men, though things are slowly changing. Men often go to therapy at the urging of a loved one, but men tend to drop out of therapy sooner than women because they find it unhelpful. This is a legitimate problem, and you’re not crazy if you’ve tried therapy before and it wasn’t helpful for you! If you’re thinking about reaching out to a therapist, consider finding one that has specific expertise in working with men. (from Giles, who is a therapist and can offer this opinion form a place of experience).

Thanks again to the boys in Winston-Salem and follow the F3 Mental Battle on Twitter at @F3Battle and on the Nation’s Slack as well at #f3-mental-battle-challenge.

With that, the Thrill is gone and keep getting after it sharing the battles with your brothers!

Drop Thrill out.

ANNOUCEMENTS

FREIGHT2023        POCKETS2024