6 strong at Folsom today, including Maybelline who made it before the Warm Up was over.  Folsom has those bougie blocks with handles on both sides, so we put them to good use.  Jump ropes, overrated bands, skipping tris, the “drunken bird” and a lot of HTSI were on tap this morning.  Here’s what I remember:

The parking lot was strangely sparse when YHC pulled in and thought for a minute that it was a Monday at the Sword.  No EC, but a T-Ron AM sighting was a nice surprise.  Weinke was planned (enough), so it was time to get going.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Imperial Walkers (IC)
• 10 x Mike Tysons (IC)
• 10 x Dying Cockroaches (IC)

Mosey to grab blocks, then head to the tennis court, rifle carrying the blocks

Some normal, some not so normal today, as the routine was just a circuit of 7 exercises for 45 seconds each, then a lap around the courts when we were done.  Exercises were:

• Tricep Extensions
• Bulgarian Split Squats
• World War 3 Situps
• Crossover Merkins (One hand on block, one on the ground – keep switching)
• Double Crunches
• Block Swings
• “Drunken Birds” – Drinking Birds with a block (Someone suggested the name and it stuck)

It was during the demos that the Site Q told YHC “Who hurt you?”, and the obvious answer is Woody, but you’ll all figure that out in due time.  Rolling Stones were, well, rolling, but not according to Montross who said the Stones were massively overrated.  That’s just a bad opinion right there.

Anyways, we wrapped up, took our lap, then got on with it.

Next to Intermission #1, which had us break into groups of 3, and PAX did the following, rotating through all 3 options:

• PAX 1:
  • Farmer Carry 2 blocks to the first light pole
  • With hands on both blocks, do 20 x Deficit Merkins
• PAX 2 & 3 alternate between:
  • 10 x Thrusters (OYO)
  • 10 x Single Leg Glute Bridges (5 x each leg OYO)

Solid work by all here.  On to another round of the circuit:

• Tricep Extensions
• Bulgarian Split Squats
• World War 3 Situps
• Crossover Merkins (One hand on block, one on the ground – keep switching)
• Double Crunches
• Block Swings
• Drunken Birds

YHC actually did the Tris this time, as the first round was spent fumbling with the phone starting the music.  Montross quit early but he pointed out that he still did more than the Q, and also definitely ran a lot more miles at Ville to Ville than today’s Q who was a no show despite giving an HC.  Touche.

Intermission #2 was a real crowd pleaser, with again 3 things to do and PAX rotating to complete all 3:

• PAX 1 – Rifle Carry / Blockee 4 corners (4 Blockees at each corner)
• PAX 2 – Jump rope til PAX 1 returns
• PAX 3 – Alternate 10 x Freddie Mercuries / 10 x Flutter Kicks til PAX 1 returns

All 3 options were a grind.  Indefinite core work gets old quick.

Anyways, we were close enough to out of time that all we could do was return the blocks and leave Circuit 3 and Intermission 3 on the table.  The beating was over, as we all returned to the flag right at 0615.

Moleskin:

Don’t bring that weak stuff to Folsom.  These guys embrace the suck.

2 big opportunities to support some of our newer PAX, as Boondock has his VQ at Folsom and Hei Hei leads an Annihilation at Gashouse.  Match energy, give it to em, and build em up, as it’s those new sparks that keep us old heads fresh.

Grateful for an opportunity to lead.

Yabba Dabba Doo

I’ll admit I’m a multiple snooze guy. Unless I have to be up for something like a Q, Sheild Lock Breakfast or early work meeting, I’ll hit the snooze button a few times. Hey, time management is my Jester, so it’s my daily battle. Don’t worry, I’ll live to fight it another day (#procrastination). Last summer, I initiated Snooze which allowed the PAX to sleep in a bit on a Friday, if they wanted. Of course some double posted, and that’s okay if you’re seeking that challenge. But there is no challenge to gain points. Really, Snooze is an alternative for the PAX that can start their Friday a little later than usual but still get in a solid workout. Back by some level of demand (wouldn’t say popular, yet), the shovel flag posted at 0640 Friday morning in McAdenville’s Legacy Park. By 0645, the alarm sounded and 4 other PAX were gathered around looking for instruction.

Warm-up:

5 burpees OYO, Seal Jacks, Imperial Walkers, Side to Side Lunge, Toy Soldier and MNC’s all IC x 10. Face the flag and salute a great country that we have the freedom to post at 0645 in the morning.

Thang:

My knee is jacked up so not a lot of running is on the agenda – slow mosey to the YMCA patio that is bounded by 2.5′ tall brick ledge. We’ll start in the center for some core work because that doesn’t hurt me knee. All in cadence x 15 (except when I forget to inflect on 14).

• Mtn Climbers, Knee Touches, Shoulder Tap + Plank Jacks, Ski Abs, Groiners, Freddie Merc, Raised Penguin, Opp Hand to Opp Knee, Reverse Crunch (the PAX’s highlight complaint), 90 degree alt R/L toe touch, Genie knee to elbow, Genie elbow to knee, elbow plank for J-lo’s (only 10 IC)

With the 2.5 brick wall, let’s take advantage w/ 11’s: 10 Derkins + 1 Dirty Hook up. That took about 10-12 minutes. Circle around to the back soccer field – partner up. I was the odd man with Tesla and Flintstone. Orangeman and Goose were the other. DORA with 100 Dips, 200 Merkins (Nantan complained, so I re-stated, “200” Merkins…no stuttering that I heard. Finish it off with 300 glute bridges which was awkward as the concrete seating under the building awning isn’t wide enough for and adult back, but we made do. Non-exercising PAX runs length of the wet field and touches the fence to return. Slow mosey back to the flag. Inside of 2 minutes, I was calling it but Flintstone and Tesla felt underserved, so they did burpees. Goose joined them and Orangeman looked at me and said, if the Q is done, who am I to argue? Time.

Prayers for Turtleman and family. Announcements – GasHouse 6/8 come get annihilated by HeiHei.

Double Post Recognition: Tesla and Goose. The 5 of us went to the Spruce Goose for coffee to decompress and talk about our upcoming day. Not a bad way to start a Friday. If you have a vacation day or extra time on a Friday morning, come join the PAX. Next week is Flintstone followed by Defib and Tesla.

Disclaimer

3 rucked 1 ran. Met up for Qsource with the topic of “The Law of Intuition ” from John Maxwell’s book, the “21 Irrefutable Laws of Leadership ”

Pledge

Announcements: Gashouse annihilation this Saturday and F3 Kids next Saturday

Prayers:

Turtleman’s family

Thanks for the opportunity to lead.

Del Webb Route. Many ran…many rucked. We had a great turnout. The route was a little longer than 5 miles…put me behind for COT. I hate running behind. I believe if you’re not 15 seconds early, you’re late. Thank you Ocho for getting the announcements started.

Announcements:

F2 Lunch at Bubba 33

Blood Drive coming up- See Tiger’s post for more information

Clean-up at the Yank on the 22nd

Prayers:

Turtleman

Breaker Breaker’s family- aunt, mom’s hand surgery

Jackson Curti

Termite

Tiger- moving Mary Crawford to Dallas, TX

BackBlast: Expedition: Mousetrap
Date: June 1, 2024
AO: #ao_mousetrap
PAX: @Tuition @rogerroger @Short Circuit @DOS (Spirit StL) @Shower House @Jayhawk @Twin Peaks @Hunchback @BrownOut @Yogi @Fish Fry @Bushwood @Rock Chalk @Bucky @WetnWild @coachpotato @trainor @pizzatheHut @hurley @bernie @pellgrant
FNG: 0
Q: @WetnWild and @Bucky
Total: 21
Conditions: A low ceiling but rain free and a smooth 67 degrees

Warm up:

• 5 to 1 motivators
• Learning to Phelps
• Little baby arm

Thang:
Westward expedition:
– Coupon carry to mousetrap mountain
– 25 curls
– Rifle Carry halfway up the mountain
– 20 front raises
– Bernie sanders rifle carry to crosswalk
– 20 dips
– Mosey down the ridge
– 20 Mountain climbers HW
– Mosey down the ridge
– 20 Big Boy sit ups
– Mosey down the ridge
– 25 SSH
– Mosey across the river
– 10 step ups
– Mosey through the woods
– 20 Bear crawl hold shoulder taps hardway
– Bear crawl to the field (passing the east expedition-and reversing their journey)

Eastward Expedition
– Grab an extra coupon and riffle carry to sleds at the field.
– 2 tower of powers
– 2 pull two sleds and farmer carry extra coupons across the field to the first light.
– 10 2C squats
– 2 pull two sleds and farmer carry extra coupons across the field to the second light.
– 10 2C deadlifts
– 2 pull two sleds and farmer carry extra coupons across the field to the third light.
– 10 gorilla rows HW
– 2 pull two sleds and farmer carry extra coupons across the field to the fourth light.
– 10 2c lunges
– (pass the westward expedition and reserve its BD path)

Mary:

Captain Thor x10

COR
NOR

Announcements:

2.0 BD at 10
Family Bbq at 11

Jeff City convergence June 22nd

COT: Discussed the advantages of an explorers mindset including planning, hard work, adapting, overcoming challenges and a positive mindset.

Wetnwild took on that mindset and led an amazing BD.

Other ramblings of @Bucky and @WetnWild

Outstanding morning. Thanks everyone for extraordinary effort. @WetnWild terrific lead!

Since the parking lot at Belmont elementary is now under construction, Tequila Sunrise was relocated to South Point HS for the summer.  Word of this must have spread!!

As YHC rolled into the rear parking lot, every light on the property seemed to be illuminated, freshly washed parking lot well marked and well lit, lights at the stadium were on, Belmont’s finest were present…………..almost seemed like F3 was getting the red carpet treatment this morning……..NOT !!!!  It was graduation day at SPHS, it’d just rained and Belmont’s finest were just making sure that no knuckleheads found their way into the stadium already setup for the festivities later that day.  Light chatter about the new location and the potential to maybe make it permanent……..mix comments about that.   OK men, 5:30 and time to go to work.

Disclaimer

Pledge

Head count

Warm up all in cadence:

11 SSH

11 Moroccan Night Clubs

11 Imperial Walkers

Right over left / left over right lean over stretch it out

Plank position – right foot to right hand, right hand reach for the sky, flap jack on the left side

11 Gravel pickers

THE THANG:

Mosey 1 lap around the parking lot return to start point.

-Circle up for exercise, take plank position, Q starts off w/ 1 merkin, pax to the left goes next and so on until a complete circle is done, every pax holds plank when not doing merkin until YHC calls it.   Stay in plank for Mountain climbers until Q calls it.

-Cones setup in a square to do run drills.   Pax takes off in a NUR, at cone low shuffle to the side, at cone sprint, at cone low shuffle to the side, rinse and repeat until Q calls it.

-Move to the next set of cones for 4 corners stack em and unstack em

10 Merkins

20 CDD’s

30 Squats

40 LBC’s

Q fail………and got called out, seems Q forgot to unstack em.

-Mosey 1 lap around the parking lot return to start point.

-Pick a spot on the curb 50 Rocky Balboa’s count 1 side

-Circle up for 10 minutes of Mary, each pax calling out 1 exercise until time ran out.

Announcements:

Memorial Day Murph

F3 Dads camp

Prayers and Praises:

Gavels family

Breaker’s aunt and mom

Turtle man’s family

Graduates and families

Jackson Curti and family, may they find the miracle we’re all praying for!!!!

Also remembering what this weekend is really about; honoring all those throughout history, who’ve worn the uniforms, who’ve taken up arms and who’ve paid the ultimate sacrifice to preserve our freedoms from tyranny and oppression.

Lest we not forget that Freedom is never Free…………

It was my honor to lead you men this morning,

Keep it real,

7 HIM men posted for the PT test at Folsom.  YHC marked off the 1/4 loop which went around the kids play area and the soccer field.  Trying to avoid incline as much as possible.  Westside was already there getting 3 miles in for EC.  Ponyboy showed up shortly thereafter wearing his mid December clothes.  (At least he left the beanie and scarf at home)  After a brief warmup of the exercises to be completed as well as a 1/4 mosey around the course, Oompa began the test.

For those who have never done this, it consists of a 1/4 mile lap and then 4 exercises Merkins, Squats, LBCs and SSH.    Start with a 1/4 run then 100 of each exercise followed by a lap, then  75 of each then another lap, 50 of each exercise, another lap and 25 of each and then 1 mile run for time.  This gives a total of 250 reps of each and 2 miles of running. According to Oompa results are as follows:

Sarlac 47:04

Westside 40:32

Defib 33:00

Volt 45:54

Ponyboy 43:00

Balljoint 52:12 (who I believe did one arm Merkins!)

No one in this group slacked on any of it – lots of gassed pax at the end

Prayers for the Guffey family, Westsides father-in-law, Pockets tying the knot 2 weeks, PB’s patient, Turtleman’s family

Thanks to Ponyboy to allow me to Q even though I do not own a truck or have a beard!

Until next time

Defib out

5/31. Downtown crowd was pretty good as usual. We started with the Pledge and got straight to it. Good warmup with a lot of cardio stretching and several rounds of burpees.

Next we headed down Main Ave. for Route 66 with HR Merkins followed by a 20 min. AMRAP starting at Oakland St. heading back towards MLK we did work at each light pole on the right.

P1 – 5 Burpees –

P2 – 10 Bonnie Blairs

P3 – 15 Big Boys

P4 – 20 Bungle Boy Squats

P5 – 25 Chuck Norris Merkins

P6 – 30 LBCs

Run back to Oakland and rinse repeat for 20 min.

When we finished up we moseyed on to the Torture Rack for a Triple Nickel of Pull-ups and Step-ups. There was a lot of crying about this as there usually is when it comes to pull-ups but it is the King of Bodyweight movements for a reason. They’re supposed to be hard and they’re supposed to suck. So quit the crying and get to work.

We’re coming up on quitting time at this point so we head back to the Pavilion just in time for 5 more rounds of 5 Burpees OYO. We took a 10 count between rounds for recovery and everyone that showed up finished strong. Even the ones that checked out early.

Good Work Men

Thanks for the hard work today.

Prayers and Praises were spoken. Announcements were announced.

Done