Author: Tiger (Page 3 of 21)

Good crowd at the Storm, including a down range post from Newman (Moorehead City).  Start with mission of F3 – to plant grow and serve small workout groups for men, for the invigoration of male community leadership.  Warmup with SSH, IW, gravel pickers, and some stretches.  Ask question of who is familiar with Q Source?  Small handful of hands raised.  Sargento graciously explained what Q source is for benefit of those who did not know.   Mosey

Get to other side of school, pair up for boo yah merkins and bear crawl about 25 yards to turn around point.   Meet back in middle.  5 rounds.  But first explain that Q Source is divided into four sections, get right, live right, lead right and leave right.  After called exercise had a short conversation about concentrica.  Mosey to front of school.

10 step ups each leg, and run up the hill to the road.  Don’t cross road, but do give 10 hand release merkins. Call 5 rounds.  But before get started, quick word  on get right, jester king queen and relationship with Creator.

Cut it short due to time, head back to flag.

Pledge.  Another word that intent was not discuss any points of Q source, but only to inform those who do not know what it is, or why we do it.  Also went over Q source options on Sunday morning.

Men- if you are not familiar, get with someone who knows q source, and then give some consideration to attending.  Topics discussed are applicable to every man.  You are promised to learn points that will help you be a better man.

Announcements:  stay tuned for CSAUP opportunities, convergence Labor Day weekend, be in training for Thunder and Lightning, 2nd F lunch third Wednesday

Prayer requests: Norwood surgery, Turtle Man, Eh Yall mother in law, Tiger mother, Anchorman sis in law, Sargento knee, PAX traveling, Flintstone mom, Tooth Fairy daughter with upcoming sedation

YHC took us out

Always an honor

Tiger

Welcome to the tropics!  Plenty humidity on otherwise nice morning.  Three plus a canine showed to ruck at 0615.  Two more showed to ruck at 0630.  They went the opposite way on the route to meet up with first group.  First time out for Hot Corner, welcome!

Two ran.

Everybody back on time.  Pledge

Announcements:  2nd F lunch in Dallas 7/19 original Pita Wheel

Prayer requests:  Turtleman, Norwood, Ratchet son, Anchorman sis-in-law, Tiger mom, Boudin travel, Jane Fonda travel, Hacksaw, Eh Yall mother-in-law, Slaw family member

YHC took us out

Always an honor

Tiger

Seven pax came together for July edition of annihilation.  Start with the mission of F3 – to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.  We gave Tooth Fairy the chance to lobby for votes as he is running for mayor of Belmont.

Warm up of side straddle hops, imperial walkers, gravel pickers, arm circles and some stretching.  Breaker Breaker was kind of enough to lend some blocks in support of the workout.  Grab one and head to the bunker.

Four corners escalator.  Begin with 40 mountain climbers.  Murder bunny to next corner for 40 MC and 30 burpees.  Murder bunny to next corner.  40 MC 30 burpees add 20 big boys.  Murder bunny to next corner, 40MC 30 burpees, 20bb, 10 hand release merkins.  Murder bunny to next corner.

Everybody pretty smoked but still have 25 mins to go.  40 swings with block.  Rifle carry to next corner.  40 swings, 30 squat thruster.  Rifle carry to next corner for 40 swings, 30 thrusters, 20 merkins one hand on block, other on ground.  Rifle carry to next corner.

Only three minutes remain, head back.

Pledge at the Yank.

Told the pax that heard in podcast earlier in the week that being disciplined, allows for being un-disciplined.  In other words, staying on workouts and being disciplined in consumption allows us the freedom to indulge on occasion.

Announcements:  2nd F lunch in Dallas 7/19 original Pita Wheel, Q source opportunities on Sundays

Prayer requests:  Turtleman, Norwood, Ratchet son, Anchorman sis-in-law, Tiger mom, Boudin travel

YHC took us out

Always an honor

Tiger

Ruckers took off at 0615, Orangeman coming in hot at 0616.  Double time to catch up.

Runners start at 0630, Goose shows up to Ruck, didn’t get the memo of Ruck start time.

Route this morning was Central to Main take a right to Catawba, come back via Parkdale.  Humid morning with some hills made it tough day.  All were better for it.

Announcements:  2nd F lunch the 19th, F3 Dads at Gashouse 7/15, annihilation at Yank 7/15

Prayer requests:  continue prayers for Norwood, Anchorman uncle passed away Saturday, Jane Fonda travel

YHC took us out

Pledge

Tesla led Q Source on Correction

Always an honor

Tiger

Light crowd, two ruckers, two runners. Pledge

Q source on positive habit transfer

Announcements: 2nd F lunch, blood drive June 28

Prayer requests; Praise for Anchorman sis in law, Norwood, Ratchet son, Tiger Slaw and Wirenut moms.

Anchorman took us out

Always an honor

Tiger

YHC arrives a little early, searching for the blocks.  Fortunately Slaw knew where to look.  0700.  Start with mission to plant, grow and serve small workout groups for me, for the invigoration of male community leadership.  No Fng.  Warmup of SSH, IW, gravel pickers, some stretches.  Pledge.

Work out is three 15 minute intervals.  Take down reps by 10 and repeat.  Round 1 was 40 mountain climbers, 30 burpees, 20 bonnie blairs, 10 candlestick merkins.  Round 2, 40 mountain climbers, 30 burpees, 20 bonnie blairs.  Round three, 40 mountain climbers, 30 burpees.  Round four 40 mountain climbers.  Only slaw finished all reps.

Interval two is with blocks.  40 swings, 30 thrusters, 20 bent over row, 10 amercian hammers.  Repeat 40, 30, 20 then  40, 30 then 40.

Interval three was 40 step ups, 30 hand release merkins, 20 blockee, 10 wind shielp wipers holding block.

Time, everyone sufficiently smoked.

A word about importance to doing hard things, both for physical, but also emotional well being.  We have to know we can withstand more than we think we can.

Announcements: 2nd F lunch, blood drive June 28

Prayer requests; Praise for Anchorman sis in law, Norwood, Ratchet son, Tiger Slaw and Wirenut moms.

YHC took us out

Always an honor

0530, pledge.  Begin with mission of F3 – to plant grow and serve small workout groups for men, for the invigoration of male community leadership.  Warmup of SSH, IW, gravel pickers, arm circles and some stretches.

Grab a coupon.

Running Thunder PT test – 12 reps of thrusters, curls, American hammer with block, swings, bent over row, big boys, heels to heaven and burpees.  AMRAP for 25 minutes.   Tough workout.  Have some time remaining so we start back with first three exercises, then take a run across parking lot and back.  Repeat with next three.

Carry coupons back to start, five burpees.  Time

Quick word that the pain from the workout is temporary, we all recover quickly.  But the pain of failure is greater and can last much longer.  Take advantage of the tools available: Q source, shield lock, whetstone, GrowRuck

Announcements: F3 Dads 6/17 at Yank, need  a Q for bootcamp at Yank 6/17 as well, annihilation 6/24 at Old School

Prayer requests: those traveling, Norwood, Eh Yall daughter and those teens killed in auto accident, praise for Anchorman sis-in-law, Oscar multiple friends with cancer, Tiger mom

YHC took us out

Always an honor

Tiger

Small crowd but put in good work at the Storm.  Start with pledge.  Reminder of mission of F3 , To plant, grow, and serve small workout groups for men, for the invigoration of male community leadership.

Warm up of SSH, IW, arm circles, and some stretches.  Mosey to traffic circle by entrance of school.  Five burpees for train.

Good morning for Bo Dereks.  10 merkins run up hill but don’t cross street, 10 low squats at top.  Repeat 10 times.  I think a couple got in ten, most of us something less.  Head back to flag.

Announcements: GrowRuck June 10, annihilation June 3 at Yank, dad’s June 17 at Yank, dad’s event at Camp Thunderbird being organized by Lake Wylie, Snooze starts Friday at 0645 in McAdenville.

Prayers: Radars sister, Tiger mom, Breaker Breaker brother and sis in law, graduates.

YHC took us out

Always an honor

Tiger

Only ruckers at Members Only.  Lost one for Q source, but gained one as well.  Pledge

Announcements: Time laps 5/19, 2nd F lunch 5/24, Murph Memorial day, annihilation part 2 at Yank 6/03, dads at Yank 6/17

Prayer requests: Anchoman sis in law, Tiger mom, Brutus on mission trip, graduates, Sargento recovery , Breaker Breaker daughter in law with upcoming interview, Mom’s everywhere

YHC took us out

Always an honor

Tiger

Tesla led discussion on meeting.

Small group by Yank standards, but quality is what matters most.  Group of high impact men ready to work.  Begin with the mission of F3, to plant grow and serve small workouts groups for men, for the invigoration of male community leadership.

Short disclaimer with no FNG.  Warm up of SSH, gravel pickers, arm circles, stretches, and added a flexibility test.  Hold a low squat position (like a child would) for a minute.  Most except for Jane Fonda failed miserably.  Point to work on men.

YHC asked for rucks to be brought to workout, all had one.  Head out on a light mosey but faster than ruck pace to the pavilion at top of hill.

Workout is simple:  50 step ups each leg, 50 good form merkins, strap on ruck for a fast pace – two laps around the track.  Rinse and repeat.  YHC finished four rounds, some were more, some were less.

Fast pace ruck is similar to blocks and hills, it amps up the intensity.  If want something hard and a little different, give it a try.

Mosey back to Yank.  Pledge.

Announcements: Time laps 5/19, 2nd F lunch 5/24, Murph Memorial day, annihilation part 2 at Yank 6/03, dads at Yank 6/17

Prayer requests: Anchoman sis in law, Tiger mom, Brutus on mission trip, graduates, Sargento recovery

YHC took us out

Always an honor

Tiger