totally forgot to post a backblast.
We did some running to the canopy and did some reps.
More running.
Route 66 3 times in the parking lot.
Running back.
COT
Author: Tater Hole (Page 2 of 2)
Good weather today at Midoriyama for some blocks.
Everyone grabbed a block and headed to the parking lot.
Everyone did 10 rounds of:
10 blockies
20 squats
30 overhead press
mosey to opposite side of parking lot and back.
It was a lot of work, but everyone rocked it
did 3 laps around the horseshoe pit which were each followed with
30 flutters, 40 LBCs, 50 freddie mercurys
some planks and some hip slappers.
Ended with COT praying for several pax that have been absent and need some encouragement.
Started with what I thought was going to be a thunderstorm morning… ended up just being miserably muggy.
1 FNG joined this morning. Welcome SCAG to F3
Mosey to lower parking lot for 3 rounds of
Partner 1 bear crawls the parking lot while partner 2 does SSHs
Karaoke/Merkins
Nur/squats
Headed up to the tennis courts for some F3 deck of pain (or something like that)
3 separate 5 minute rounds of your cards exercise
circled up for whatever exercise was on the card each person had (contrary to what Bedpan wanted)
Stretch
22 for the vets
Bedpan got some revenge with burpees
COT
Lot of sad sacks recovering from the “Murph”. YHC not being one of them so there were 4 guys out here this morning.
We headed up the road and Every light pole is a stop. Every stop adds 10 merkins
100 SSHs and 10 merkins
100 mountain climbers and 10 merkins
100 LBCs and 10 merkins
100 squats and 10 merkins
100 flutter kicks and 10 merkins
50 merkins and 10 merkins
Pledge at the flag pole and 10 merkins.
Headed back same pattern different workouts
50 Sparky picked an exercise, 10 merkins
50 Bedpan picked an exercise, 10 merkins
Probably a few more but got to the parking lot… 10 more merkins and off to the tennis court.
Suicides on the tennis court.
10 merkins
COT
Praying for our brothers that can’t make it out.
Great crowd at Folsom this morning. Warm up waiting on a few to roll in. Always happy to have a few more.
Cotton pickers, imperial walkers, SSHs
Mosey to the pavilion for
32 dips
32 Bobby Hurley’s
32 rocky balboas
Mosey to shelter 1
32 derkins
32 step ups
32 jump squats
Mosey to shelter 2
32 CDDs
32 mountain climbers
32 SSHs
“Rinse and repeat”
Mosey to the Tennis court
Ascending Merkins. 6 sprints to each back court line and back to start adding 1 merkin each round.
Circle up for an in cadence tater tot special lunge twist thing he calls “the John Wick”.
(He’ll get there)
Pledge
COT
Lots of prayers going out for those that are hurting in F3… and for our families.
Praise report for Gumby’s mom which is definitely great to hear
Be available for your brothers in this group whether it be prayers or physical presence. Make it a point to get to the 2nd F events. We all need the encouragement and accountability to keep going. It’s not always easy to push yourself or get out to the workouts so take opportunities to help and build each other up. If someone has been missing, reach out to them personally. All we can hope is that as we impact each other that our circle of influence will grow beyond our families and beyond Dallas and Gastonia.
Paul talks about how to grow our circle of influence in 2 Corinthians.
“We do not boast beyond limit in the labors of others. But our hope is that as your faith increases, our area of influence among you may be greatly enlarged,”
2 Corinthians 10:15
As the Holy Spirit leads you to boast in Him and the work he’s doing in your life… pray for others that you can influence. Not in arrogance, but in the hope that we will win them to Christ, and they will lead their families, and others in turn.
Hole
Beautiful morning at Folsom for YHC and the infamous Big Pappy.
Warmed up under the canopy on some benches with 3 Rounds of:
20 dips
20 step ups
Then 3 rounds of:
Start at the parking lot and mosey to the first light post. Exercise at the light and then back at the truck.
100 SSHs and 10 merkins
100 mountain climbers and 10 merkins
100 LBCs and 10 merkins
100 squats and 10 merkins
100 flutter kicks and 10 merkins
50 merkins and 10 merkins
50 American hammers and 10 merkins
Mosey to the big flag at the top and fellowship mosey back to the parking lot
Prayed for our kids and the things they are exposed to in this culture. Hoping and praying for you guys who are raising 2.0s in this world that they will follow Christ.
Romans 12:2
Good group of 6 showed this morning in a crisp 40 degrees. Lots of people hurting and resting from injury or for the P200 so I was surprised we had that many.
WARMARAMA
10 Side strattle hops
10 daisy pickers
10 imperial walkers
THE THANG
Mosey over to the tennis courts for a few rounds of 4 corners.
Round 1: 7 – jump lunges at each of the 4 corners
Round 2: 14 merkins
Round 3: 21 LBCs
Round 4: 28 squats
Round 5: 21 shoulder taps
Round 6: 14 flutter kicks
Round 7: 7 burpees
Next exercise:
Run between the 1st and 3rd court on your own and knock out:
70 SSHs
140 mountain climbers
Circle up for some CORE
10 Big boy reach for the sky sit ups (reach straight back, reach for the sky, reach for your toes)
Freddie Mercury’s
American hammers
Straight Leg lifts
More big boys
LBCs
Cockroaches
2 more laps around the tennis courts and head back to the YANK
Prayer requests;
Lion King’s family
P200 personnel and training
Lots of guys nursing injuries
NAMARAMA
COT