Two for a morning ruck
Author: Tiger (Page 6 of 21)
Light Saturday crowd. Csaup was happening at same time, but a little rain was probably the bigger factor. Check those core principals. Begin with reminder of mission of F3, then head to the pavilion for warm up .
Stay in pavilion for 10 steps each leg, run a lap around park. 15 step ups each leg and add 10 dips, run a lap. Keep progressing and adding a new exercise, running a lap after each set. Progressed to 30 step ups each leg, 25 dips, 20 merkins, 15 big boys, 10 diamond merkins.
Fellowship mosey to the turd shack. 10 hip slappers count one side and run half way up myrtle street hill. Rinse and repeat for several rounds. Rain did pick up towards the end, but we all survived. Csaup came through The Yank as well. Roundup and Bedpan helped us out by calling a couple rounds of hip slappers for us, thanks men!
Announcements: combined convergence with Lake Wylie on Oct 15, multiple relays upcoming, JJ5k Sept 24
Prayer requests: Tooth Fairy daughter, Tesla family, Tiger family, Huckleberry, Turtleman, Brutus told us about young girls being extracted from African nations and put into domestic service in Middle Eastern countries, slave like conditions. He has a friend who has a daughter in such a situation, be in prayer for these young women
YHC took us out
Always an honor
Tiger
Two ruckers, and seven runners. Q source discussion on persuasion with some insightful comments.
Announcements: IPC coming up, multiple CSAUP opportunities upcoming with first being 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, convergence 10/08
Prayer requests: Breaker Breaker sister-in-law and uncle, continued recovery for Courtney, Huck, Turtleman, Tesla and family, Tiger and family
YCH took us out
Always an honor
Tiger
Crowd growing as time nears, the ultimate EHer has a FNG showing this morning. 0700, pledge. Across the street and circle up for warm up.
State the mission of F3 and how we achieve that mission. Disclaimer for FNG. SSH, IW, arm circles, and gravel pickers all in cadence. Also do some stretching.
Bunker goes with Breaker Breaker, bootcamp with me.
Mosey up the hill past the middle school, cross central ave. Get to the hill at Oak St. Looking for the six, FNG and Sargento changed course and headed back to the Bunker.
Rest of did a triple nickel up the hill. Hand release merkins at the bottom, toe touch SSH at the top. Hill steep at the end, good way to get started. Mosey to tennis courts and Davis park for bear crawl suicides. Bear crawl to sideline of each court. First line gets five big boy sit ups. Run back to start. Bear crawl to next line, increase big boys by 5 each line. Last line was 35 big boys.
Mosey back to the wall at First Baptist. Either jump to the top 10 reps, or five step ups each leg. Ten derkins and ten dips. Rinse and repeat with 15 and then 20 derkins and dips.
Mosey to turd shack for some suspension merkins. Plank with feet on wall, 12 to 18 inches off ground. Hold the plank and finish with five merkins. Three rounds. Head to the Yank and meet back up with Bunker boys. Time.
YHC had a word on placing limits on ourselves. Played a short clip of song performed by Kodi Lee. Kodi won America’s Got Talent a few years back singing and playing piano. Kodi is blind and autistic. Kodi also gives no attention to any reason why he can’t be a musical artist. YHC states that often we don’t accomplish a task or improve our lives due to limits we place on ourselves. We have to be willing to extend ourselves to achieve growth.
Sign up for Iron Pax, GrowRuck, or something that will challenge you.
Announcements: IPC coming up, multiple CSAUP opportunities upcoming with first being 50 mile relay 9/10, skating with Mayor 9/17, JJ5k 9/24, convergence 10/08
Prayer requests: Breaker Breaker sister-in-law and uncle, continued recovery for Courtney, Huck, Turtleman, Tesla and family, Tiger and family
YHC took us out
Always and honor
Tiger
Big crowd on a humid morning at the Storm. 0530, lead with the mission of F3. Pledge. Warmup of SSH, IW, Arm Circles, Gravel Pickers, and some stretching. Mosey.
Go to round about in front of school. Simple weinke today. Feels like a good day for some Bo Derek’s, slight modification. Two burpees and run the hill. Ten hand release merkins at top. Rinse and repeat 10 times.
Bat flippers completed 10, the rest of got 8 or 9. Close to time, but one more thing. Reach deep and sprint to the flag. All you got.
Recounted the story from Numbers of the Israelites sending 12 spies to scope out the their promised land. The spies found the land occupied by GIANTS. Ten spies reported that taking the land was not possible. Two said it can be done, and wanted to do it immediately. Be the man that finds a way. No excuses.
Lots of chances coming up to do some hard things. Iron Pax, CSAUPS, relays, Grow Rucks. Pick at least one and find a way.
Announcements: Pt test at Gashouse 8/27, Iron Pax begins Sunday with Thursday at Folsom dedicated to that workout each week, CSAUP 9/10, Skating with Mayor, JJ5K 9/24, other CSAUPs later in the year
Prayers: Breaker Breaker uncle , Bubba Sparxx friend with terminal cancer, Tiger and his family, Tesla and family, Huck, Turtleman, Bos and family
YHC took us out
Always an honor
Tiger
Whoppee taking a beach hiatus for few days, needed someone to fill in, happy to do it. Vacations and other commitments kept numbers down, four for bootcamp and three for Painlab.
Time hits, let’s get the pledge. Start out the mission of F3 and then take a moment to speak on importance of good warm up. SSH, arm circles, IW and gravel pickers, all in cadence. Then some stretching.
Split the group. Bootcampers come with me to First Pres where some blocks are waiting. Call for Dora, but not like normal. Exercises are blockies (75), squat thrust (150) and murder bunnies (250). Partner starts the work while the other laps the parking lot. This got tough quickly, especially with the humidity.
Once thrusters are done, we all grab a block and do 125 murder bunnies together.
Time for some four corners. 10 merkins, next corner, merkins and add 10 squats, next corner tack on 10 big boys, last corner all the previous plus 10 SSH.
Few minutes remain so head to the flag. Join Painlab for couple minutes Mary. Time
Spoke to the importance of pod casts, Q source, Shield Lock, Whetstone and GrowRuck. Participate in these things men, that’s where the growth happens.
Announcements: Blood drive Aug 10, Dads Aug 20
Prayer: Tesla family, Sprinkler family, Tiger family, kids going back to school, Pax traveling, Huck, Turtleman, Big Pappy, Frazier family in Belmont who lost 17 year old son, Michelle Leonhardt illness
YHC took us out
Always an honor
Tiger
Four total for Member’s Only, three rucking one solo runner. Numbers really down over last few weeks, let’s get them back up men! Start with the pledge and the mission of F3.
Reconvene for at 0715.
Announcements: blood drive 8/10, tubing 7/30
Prayer requests: Nutria brother-in-law having surgery for cancer, Nutria sister mother-in-law with health issues, friend of Sprinkler family in Mississippi with tragic death, Tiger sister-in-law with health problems
YHC took us out
Always an honor
Tiger
Gavel started the day with a healthy warm up, he took the bootcampers.
Eight exercises, four with a block, four not. Blockies, chest press, shoulder press and swings with the block. Jump squat, burpee, hand release merkins, and flying squirrels without bloc. 20 reps of each. After 20 reps of all exercises, bear crawl to end of parking lot and back. Rinse and repeat.
Got through most of three rounds. Wanted a little time for a quick lesson and one more push.
YHC robbed one of the big blocks from the tennis courts at sacred heart. This one weighs in over 50 lbs. We nicknamed it Goliath. Saturday, July 9, was my brother’s 56 birthday. Nine years ago he had a cancer diagnosis. The cancer was a Goliath for him.
We do what we do to exercise out bodies, but there is great value too in the mind set of learning to push through hard things, and forming relationships along the way. None of us know when we will face a Goliath in life.
The story says that Goliath came to the battle line 40 consecutive days, so our mission was to squat thrust Goliath 40 times. Everyone conquered his Goliath that day to help be prepared when the next Goliath arises.
Always an honor
Tiger
YHC was originally scheduled to Q on Thursday, but had a meeting come up. Wirenut graciously let me take his on Tuesday, thank you Wirenut!
Start with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.
Time hits with four pax. Not as hot as was forecasted, but still plenty hot. 90 is better than 100. SSH IW gravel pickers and some stretching, then Blart decides to join for five total. Whenever you can get there is fine.
Mosey to upper side of parking lot. Stop before soccer fields, move to one side of parking lot. Time for accelerators. 25 hand release merkins. Run to other side of lot. 25 hand release plus 25 smurf jacks. Run to other side of lot. 25 of first two plus 25 big boys. Run to other side and add 25 flying squirrels. Think i hear some profanities being spewed at this point. Run to other side to start coming down. Back to big boys, smurf jacks and hand release. Run back and drop the big boys. Other side for one more round of hand release to make 175 of those. That’s enough.
Few minutes remain, run to hill on other side for triple nickel. Squats at bottom, jump squats at top.
Mosey back to flag for pledge.
Announcements: 2nd F lunch, F3 dads 6/18, pt test and trash pick up 6/25, tubing 7/30
Prayers: praise for Slaw M, purple haze M and sis in law, Turtleman, Huck, pax traveling
YHC took us out
Always an honor
Tiger
Three runners, one ruck, good morning to be out.
Discussion Q source topic Impact
Announcements: 6/18 PT test and F3 Dads
Prayer requests: end of school, Turtleman, Big Pappy family, Huckleberry
YHC prayed us out
Always an honor
Tiger