Fitness, Fellowship, Faith
In honor of flag day we ran from soldier to soldier
(yank to the goat and back)
prayer request,
tried typing in phone with sweaty hands which was a fail so forgot most but the One who matters heard them
announcements
F3 Dads Saturday at Yank
Eldorado university city Saturday
prayed us out
F&B coffee after
We had a great showing this morning at The Storm. Seeing no FNG’s, I gave a brief disclaimer, followed by the Pledge of Allegiance.
WARM UP:
SSH x 15 IC
Windmill x 10 IC
Hillbilly Walker x 10 IC
Plank Jacks x 10 IC
Stretches
The THANG:
There is four stations set up around the AO with a list of exercises. All the PAX run to the station, perform the exercise, and then run back to the previous station or COT.
Station 1:
10 Burpees
15 Jump Squats
20 Merkins
25 Flutter Kicks
30 SSH
Station 2:
5 Burpees
15 Bomb Jacks
25 CDD
35 Seal Jacks
45 LBC
Station 3:
4 Kraken Burpees
12 Mike Tyson
24 Lunge
36 Parker Peter
48 Rocky Balboa
Station 4:
6 Burpees
12 Imperial Walker Squats
18 Wide Arm Merkin
24 Alt. Shoulder Taps
36 Mountain Climbers
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
Warmup: Goof Balls X 15; Toy Soldier X 15
Started Workout with B.L.I.M.P.S
Run a lap around the track.
Workout #2
Alternate between Mucho Chesto and Mucho Squato. This is where you switch between different variations of Merkins, and Squats.
Run a lap around the track after each set.
Rinse and Repeat this workout X2
Workout #3
Captain Thor:
An ab exercise done in a 1:4 ratio. 1 Big Boy sit up to 4 American Hammers.
The group Circled up and got into the Al Gore position. While in the Al Gore position we start marching to the right, while each person took turns going to the center and doing 3 Burpees as though we were doing a tribal rain dance.
COT
Warmup: Gravel Pickers X 15; HillBillies X 15
Mosey to the school Crossing: 3 Burpees at each utility pole.
Mosey to the Wells Fargo parking lot: A.L.A.R.M (20 Reps each)
Mosey to Truist Bank Parking lot.
Modified 11’s
Mosey back to Mt. Holly Middle school. Went to the stairs for some Calf Raises. Start with 50 and then 100 calf raises.
Grizzcalators: Merkins Crawls up the stairs: Ascend the stairs one at a time in plank position. Perform merkins on each stair, and increase the number of merkins by 5 as you move up the stairs (start at 20 merkins).
COT
Q- Folsom – 1st Hour Q
Warmups –
Mosey down to lower Parking Lot…
Sheldon Cooper- 10-1
When complete, Mosey to Blocks ….
Triple Nickel- 5 Rounds
Mosey back to the flag…
Iron Hulk- Mike Tyson’s – Air Presses- Got to 7/28
Pledge 🇺🇸
Announcements
Prayer Requests
YHC woke up this morning to the sound of rain and knew immediately there was no chance that Short Sale would brave the elements and leave the fartsack to splash in the Gloom. There were 4 of us at Mount Hollywood that did, however, and we got our money’s worth. Here’s what I remember:
Adjusted the Weinke this morning, but the other one would’ve been a good one too. Next time, Mt. Holly.
The Thang
Front of the Middle School
Lindsays
Not a lot of 10 counts today though, we pushed through the work here. Quick! Before we go!
Rain’s lighter. Still soggy. Next up Ida Rankin. Pro tip from the aforementioned fartsacker about using Ida Rankin in the rain. Worked like a charm.
Started with what was supposed to be the first round of Mary, and was supposed to be back at the Middle School, but anyways, we did it once at least:
Then onto a dirty set of 11s, running “from the windows to the wall”
Counting. Quiet. Pillager brought the dad jokes. Lots of work, but a time eater, and we haven’t even had the chance to run long and fast yet. With this group, that was a must. We were inside of 10 minutes, but the rain backed off and it was time to go.
Cars were showing up on their way to work. We managed a little frogger to make it back to the parking lot, with less than a minute to spare. Time to sit in a puddle.
And that was that.
Announcements:
Prayer Requests:
Moleskin:
As often as I’ve Q’d, I’ve never Q’d at Mt. Hollywood. I guess that leaves Prison Break, Crossroads, and Old School as the only AOs left where I haven’t Q’d. I guess I should try to complete my bingo card by the end of 2023.
This was only my 3rd time even posting at Mt. Hollywood, but I knew that I had to bring it. The guys that post out there are a solid bunch. In hindsight, there weren’t a lot of breaks out there. We jumped a lot. Could feel it some on the Bonnie Blairs, but could really feel it on those Jungle Boys at the end. By the last run, I could tell we’d all been a bit smoked, which doesn’t always happen on a rainy day Q.
After it was all over with, Blueprint mentioned that he’d been posting for a year, and it’d never rained at Mount Hollywood. Glad to be the one to bring the rain. Also glad to stash Weinke #1 in my back pocket for the next time.
Had a blast today. Will do it again with them boys soon. Thanks for the opportunity to lead.
Yabba Dabba Doo
The clock struck 7:00 a.m.. We moseyed down to the pavilion in the park to warm up.
Warmup:
15 SSH IC
15 Imperial Walkers IC
10 Merkins IC
10 Lunges IC count 1 leg
We then moseyed up the path to the picnic table shelter. Here we did 3 sets of the following exercises before moseying down the path and back up to repeat exercises.
10, 15, 20 of
Step Ups
Durkins
Glute Bridge.
Moseyed around the track where the future of FIA women were gathering to start their workout. Stopped at the side walk behind the old middle school. There we did the following mixture of exercises, each for 1 minute.
Jump Twist on the curb
Shoulder Tap, Merkin to Downward Dog
Broad Jump Twist
Push up alternating toe touch
Next up we did 2 rounds of 1 minute Wall Sit and Plank.
Moseyed to the front of the middle school where we used the side walk to do the following excercise at opposite corners
Corner 1 30 SSH, 20 Squats, 10 Merkins
Corner 2 30 Mtn Climbers, 20 Lunges, 10 Merkins
Corner 3 30 Monkey Humpers, 20 Slow Flutters, 10 Merkins
Corner 4 30 Freddie Mercuries, 20 Plank Jacks, 10 Merkins
With that work finished we moved on to Jack Webbs. Once complete we moved on to same format as Jack Webbs, but with Squats and pulsing Squats. Time running low we moseyed back to The Yank and finished with rounds of Mary. 8:00 a.m.
Pledge
Annoucements and Prayer Request
I took us out with a prayer.
We named our FNG. Welcome Objection.
Thank you for the opportunity to lead. SYITG
Flintstone has really been putting us through the ringer so far this year and we all appreciate it. 5 PAX joined YHC for the classic PT test, 1 came and walked due to his rehab, and we had one from F3 Mebane show not knowing what he was about to get into. It was great to see Norwood and get an update from him, keep the prayers coming for him and his family.
Mosey to shelter for warmup stretches.
Mosey to track to start the test. Everyone finished and we had time for some Mary. We all know where we go from here so get right and we will do this again in the fall.
Pledge
Announcements:
Dads workout at the Yank 6-17 at 0700
Lunch June 21 at noon Logan’s
July 4th bootcamp at the Yank Tesla Q 0700
Prayers:
Norwood surgery in July
Gator moving to GA
Sargento doctor appointment Wednesday, hope to get cleared
YHC prayed us out.
As the garage door opened, YHC was excited with anticipation. With Weinke in hand, phone, keys, water, towels, and shoes, YHC spotted a wet driveway. Who knew it was going to rain? Immediately install shoes onto feet and head out to the sandlot for a wet beatdown.
It was a good crew this morning. Stroganoff got in some EC mosey mile in the rain and Whoopee, VERY FRESH from an exotic vacation, had lots of big Whoopee energy this morning.
As the clock struck 0530, the Q called a mosey and off we went down Union to the Vet clinic. We circled up for a warm up and disclaimer. The PAX probably figured we would go under the covered porch for the warmup but we did not. Whoopee then proceeded to roll around on the wet pavement like a baby seal out of water. He loves to frolic about in the rain. It does lift others spirits to see him so full of glee as he stomps in EVERY PUDDLE HE GETS NEAR!
Next we moseyed to the SECU down the street. There was almost a challenge to go all the way to the waffle house. One of the main reasons I don’t have apple pay on my phone is to avoid impulsive decisions to go eat breakfast instead of working out. Since I didn’t have any cash or wallet, we took to the shelter provided by the drive through lanes and continued the workout.
We performed burpees, jump squats, Big boi’s, and oblique crunches.
Next we called for a daily dose of what you should do everyday. One minute of Plank, Catcher’s pose, and wall sit.
THE THANG:
Partner up for max reps until failure. Merkins (take a lap) Squats (take a lap) LBC’s (take a lap)
YHC asked Winehouse if he wanted to do another round or pivot back to the daily dose of what you should do everyday. He chose another round. The Q allowed for input from the PAX and therefore declared himself benevolent.
Another round of Merkins (take a lap) Squats (take a lap) LBC’s (take a lap) I must say Whoopee and Amazon can do some squats. The second round was harder as the muscles were getting fatigued.
We went back to the daily dose but this time we did two minutes of plank, Catcher’s Pose, and wall sits while discussing gratitude. Lots of great points this morning, none better than Whoopee’s.
During the two minute wall sits we did some shoulder raises and air punches before heading back the way we came. We stopped at another bank for some bear crawls before concluding the workout in the catcher’s pose.
Pledge of Allegiance
Announcements: F3 DAD’s at the Yank this Saturday the 17th!!!!! Bring your 2.0’s or just yourself and have some fun with the kids!
2nd F Lunch at Logan’s roadhouse June 21st
Prayer requests: JJ’s 2.0 travelling today
Stroganoff’s MIL,
YHC’s Uncle
JJ’s church member Joann undergoing cancer surgery
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