Two runner three ruck
Author: Tiger (Page 2 of 21)
Montana led a group of four Pax. Some rucked and some ran.
He led Q Source on one of the five C’s of virtuous leadership – Contentment
Big crowd to celebrate a start to Halloween festivities, 15 for bootcamp and four runners. Pledge. Quick disclaimer and mission of F3 to plant, grow and server small workout groups for men, for the invigoration of male community leadership. More on that later.
Warmup of SSH, Imperial Walkers, arm circles, gravel pickers and some stretching. Take a mosey around parking lot and gather in the corner.
Four corners is the call. Add the previous exercise at the next corner. Corner one, 10 hand release merkins. Corner two, 10 HR merkins, 20 flying squirrels. You get the idea. Corner three added 30 bonnie blairs, corner four added 40 smurf jacks. What goes up comes down, stay at corner four and repeat. Unwind the same exercises at each corner in reverse ending at corner one with 10 HR merkins. Included a lesson on the credo, “leave no man behind, but leave no man where you found him.” The group stayed together until everyone completed, and continued doing reps until last man finished.
Go to the nitch where the outside wall dips in toward building. Line the wall for high knees and donkey kicks. Begin high knees and on command do a donkey kick. While doing this, we reviewed the five C’s of virtuous leadership, candor, commitment, consistency, contentment, and courage.
Moved into three rounds of suspension merkins. Feet on the wall, ideally only one foot up the wall, higher makes it easier. Hold plank until call for merkins, on call do five merkins. Really have to engage core to stay on the wall.
YHC took a few minutes to discuss the last phrase in the mission statement “invigorate male community leadership” and how important the leadership virtues are to us all. We live in a world that is under attack every day. Attack on ourselves and those near us. The world is as filled as ever with self-indulgence, greed, lust, gluttony, instant gratification and a general idea to do whatever it is that makes you happy that we as a society are losing the notion of working hard and doing the right thing. We are the front line soldiers in the battle. We must lead with virtue in Godly life, Cherie Berrie recently discussed planting the seeds that allow God to grow and nurture. Fortunately we know that good wins, but we must do our part until the victory is fulfilled.
Sprint back to the start for a little Mary.
Announcements: Weekend of Nov 4 Folsom closed due to Roundup leading 24 hour run to benefit No Brainer Foundation – looking to have someone on the course with Roundup and others every hour of the 24 – also accepting donations, trail run CSAUP Nov 18, Dec 2 convergence and Christmas party, Dec 9 beer ruck
Prayer requests; Tooth Fairy daughter to begin further spina bifida testing, Montana upcoming surgery, Anchorman friend to undergo bone marrow transplant, Tiger mom, Turtleman, Huck, praise of Norwood leading the Yank Saturday, Flintstone and Virus upcoming marathon, Ozark injury
YHC took us out
Always an honor
Tiger
Been a while since volunteering to lead at Folsom, good to be back. Sarlac greeted me and pointed out the location of the blocks, good to know. Ponyboy and Gearwrench came in from a couple of miles of EC. Volt, Chubs and Westside all rolled in with a few minutes to spare.
0630, let’s get going. Start with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership. Warmup with some side stradle hops, imperial walkers, gravel pickers, arm circles and some stretching.
Mosey to the blocks. Everybody grab one. Five stations surrounding a center station. Perform exercise at one station and rifle carry to the center station to perform that exercise. Rifle carry to the next station always returning to the center after a station is complete. Outer stations were blockies, thrusters, swings, goblet squats, and WWIII sit ups. Center station was blockies. After each round, run to playground and back staying on road. Decreased reps, beginning with 25, middle blockies number was 3.
Westside made it to the round of 5 reps, Not sure about everyone else, YHC had just finished round of 15 reps when time to stow block.
Mosey back to flag to discuss how each day is a new day, success or failure day before does not define this day. Success leads to another day of hard work to stay ahead, failure is a chance for learning and a fresh start.
Get out to Q source and participate in CSAUPS and Grow Ruck events. These events a critical in the “invigorating” portion of the mission statement.
Announcements: 24 hour run in Dallas at Old School site November 4 (Folsom is closed) – trying to fill each hour for companion runners also donations for No Brainer Foundation, convergence and Christmas party first Saturday in December, trail based CSAUP Nov 18, Speed for Need at Christmastown 5k (HC to Broke)
Prayer requests: Jackson, Turtleman, Huck, Westside mom, Tiger mom, violence in Middle East
YHC took us out
Always an honor
Tiger
4 Ruck and two ran
Light crowd coming out of holiday. 2 ruckers 2 runners
No q source
Pledge. Welcome to F3, stated mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership. Began warmup. YHC realizes there are some faces not recognized, one was Ocho, had not worked out with him before. Second was an FNG. Take a moment for disclaimer.
Continue with warmup, having the Pax give the five core principles as we go. Mosey to the roundabout bottom of hill.
Called for Bo Dereks, 10 times up the hill, with 10 exercises at the bottom, 10 at top. Jungle boi squats at top, V up sit ups at bottom. Most pax had time for 6 to 8 rounds.
Head back to flag after 5 burpees for good measure. YHC reminded that it doesn’t matter where in the pack you are, matters the effort given.
Announcements: 13 mile ruck Oct 21, benefiting Least of These Christmas gift program, want to donate at least $1500. Also shirt orders open for Storm and Ruck shirt, but only for a couple of more days.
Prayer requests: Praise for Anchorman father in law being able to spend time with family, and praise for little boy on Hot Corner football team recovering from car accident, prayers for Turtleman, Huck, Ratchet Jackson and family
YHC took us out
Always an honor
Tiger
YHC arrived early to mark off 400 meters in 100 meter increments. It was close. Work out was run 400 meters, do 5 BDE burpees (burpee with bonnie blair, squat and jump =1). Run 400 meters 5 BDE merkins (hand release merkin right elbow to right knee, hand release merkin left elbow to left knee, hand release merkin = 1). Rinse and repeat for 45 minutes. When time is called at the end, measure back to your nearest 100 meter point. Scoring is in total meters.
Prompt start at 0530, some coming in hot. Follow the crowd and do what everyone else does.
Time. F3 Greenwood has some really mean Pax.
Announcements: half marathon ruck in October, get under the ruck now. 2nd F lunch the 20th
Prayer requests: Turtleman, Norwood, Watt’s Up father in law, Pockets fasting, marriages and those who don’t know Christ, celebrate 25 year anniversary Roscoe and M
YHC took us out
Pledge (Q fail)
Always an honor
Tiger
Men got after it this morning at the Yank. Started with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership. Mosey to pavilion.
Warmup of SSH, IW, gravel pickers, arm circles, stretches. Head to track.
Take a lap, 50 burpees
Take a lap, 40 bonnie blairs
Take a lap, 30 big boys
Take a lap, 20 diamond merkins
Take a lap 10 low slow squats
Do the same but go up the reps.
15 mins left. Circle up for 50 burpees as a group. Mosey to the wall at the old school. Suspension merkins. Feet on the wall 12 inches up. 10 merkins on Q call. This is super hard. A crowd pleaser. two rounds
Head back to Yank
Pledge
Annoucnements: Someone let Sargento know that if he goes to Crowders for ruck on Labor Day weekend, he be by himself. Everyone else doing 8/27. Convergence Labor day at Martha rivers, Members Only doing Ec ruck beginning at 0530
Prayer requests: Orangeman friend mother health issues, Bubba Sparxx brother and sis in law storm recovery, priase for Tooth Fairy baby to be, Turtleman, Huck, Hacksaw, Norwood, Tiger mom and dad, Boudin daughter
YHC took us out
Always an honor
Tiger
5 runners and four ruckers showed for Member’s Only.
Q Source led by Tesla, topic was Mutual Competence.
Announcements: 2ndF lunch, Labor day convergence, Crowders Mtn ruck on Aug 27, Eh Yall VQ at the Storm on 8/08, F3 Dad’s at Folsom
Prayer requests: Norwood, Turtleman, Huckleberry, Pilgrim Progress foot and ailing pet, teachers and students, Tiger dad
YHC took us out
Always an honor
Tiger