QSOURCE was supposed to be on Impact today but I guess Memorial Day weekend and a little rain kept PAX away.

No Ruckers and only two runners with some good conversations and fellowship that was Impactful!

Will try Impact again next week

Warmup

2 Rounds

50 mountain climbers

15 tuck jumps

30 Twisting mountain climbers

:30 second side plank (LEFT)

:30 second side plank (RIGHT)

The Thang

50 Squats

50 Merkins

5 Burpees

Run a lap

40 Squats

40 Merkins

5 Burpees

Run a lap

30 Squats

30 Merkins

5 Burpees

Run a lap

20 Squats

20 Merkins

5 Burpees

Run a lap

10 Squats

10 Merkins

5 Burpees

Run a lap

The Pledge

COT

Announcements

Prayer Request

YHC closed in prayer

Over and out!

Breaker Breaker

I was fortunate enough go get an opportunity to lead a workout with the men of Midoriyama on a beautiful Thursday in late-May. I arrived early to scope out the park and make some final preparations. It was nice to have plenty of time to stretch and catch up with the fellas for a few minutes. Though it isn’t yet July, it is definitely a warm day. I recycled a weinke I used at Folsom a few weeks back to see how it stacks up in the afternoon vs the morning.

No new guys today, but we do have a Kotter! Good to see Gomer on this fine afternoon. Also, Freight has returned from a frisbee injury so our overall hair score went up. We warmup with SSH in-cadence, grass pickers (slowly and in-cadence to help stretch those calves and hammies), and 5 burpees. Let’s mosey.

I had planned to use the small soccer field for the first act, but some people had taken over for what looked to be soccer practice since my drive-by 20 minutes earlier. We were finally able to find space on the field in the back by the dog park. They put Baby in the corner today.

• Dirty 11s with Mike Tysons and Big Boy Sit-ups and one burpee each time you cross the middle of the field. As we finish up, the heat seems to be picking up a bit as we take a short mosey to the turd shack. Maybe it’s because we ran away from the shade?

• 3 sets of Australian Mountain Climbers (15 in-cadence) on the poop coop wall and Peter Parker Merkins (10 OYO). An unnamed PAX had to spend part of this time hovering over the trash can. Sounded like his lunch choice may be to blame, but I’m going to go out on a limb and say the ol’ Midoriyama heat may have also contributed. It was tough out there and I had to ask for a few 10 counts between sets.

We mosey back toward the starting point before taking a quick left and going to the backside of the baseball field (the same place where Haze called Murder Bunnies during the convergence).

• Jacobs Ladder. Run down the hill and back up. 1 burpee the first time, 2 the second, 3 the third…all the way to 7. I was whipped around 5 reps so, in the spirit of “don’t Q it if you can’t do it”, I called an Omaha. I think Slaw and maybe one other bat-flipper finished all 7 rounds. Most were thankful for the Omaha as we notice we have a PAX down. A quick check and he seemed ok, just exhausted. Shout out to those who stepped in to make sure he was ok to walk his way to the next station. I won’t lie, I was probably headed for the same fate if I hadn’t stopped!

We mosey to the area behind the horseshoe pits and grab a block.

• 3 sets back-to-back of 20 curls and 20 Bent Over Rows. Def commented “Are we about to lose the Q?” as I was wearing the struggle on my face. Not sure if it was because I asked Slaw to count the curls for us or if it was because I just looked like death. Possibly, it was a little of both. We squeezed the last reps in as the clock struck 6:15 and time was called.

Prayer Requests: Ratchet and family, Broke’s coworker, Westside’s friend, Huck, Haze’s foot, Norwood. YHC took us out in prayer

There is nothing like when the heat starts turning up at Midoriyama, especially for those like me who work indoors most of the time. It isn’t even ‘really’ hot yet but I can still tell a big difference in how much harder this workout was in the afternoon vs how it was 2 weeks earlier in the morning. I had an ‘oh crap’ moment as we were doing burpees where I thought I may not make it to the end. Fortunately, I recovered a bit as we moseyed to grab blocks and I was ok. That being said, I encourage you to get out to Midoriyama a few times this summer and experience it for yourself. Pick up a Q as well!

Do you check Teamup to see who is Q every time the night before. I seldom do, but last night something said check it out.  Well, I am glad I did, cause it was Tube on the schedule. Oops! Shit happens, right Maybelline! Five Hims showed up to get their breakfast beatdown. Today, we are focusing on lower body with an emphasis on core. I picked my Chevelle Pandora station for a little caffeine kick. Let’s do 50 seconds of work with 10 second to transition.

We start out on our SIX by writing out the ABC’s with our feet. I usually get to U,V or W. Next is Seated Big Circles, LBC’s, R-LBC’s and roll over for some CDD’s. Let’s hit the benches for step ups, side lunges and seated donkey kicks. We then moseyed around the lot with our coupon to return for another set of the same.  R&R

Now flutters, heels to Heaven, Starfish, American hammers, and switch over for some plank jacks. Let’s hit the benches again for step ups, side lunges and seated donkey kicks. We then moseyed around the lot with our coupon to return for another set of the same.  R&R

We got the pledge in before Spiderman had to sling his web towards his next adventure. 

With four minutes to spare, we did Mary with more core action led by all.

Announcement: there was talk of a Thunder & Lightning challenge? And a PT Test coning up. I missed the dates. This Saturday, June 3rd @ Forrest City, new AO in Belmont is Snooze on Friday at 6:45am? 

Prayer request: The subject was brought up about teenage dating and how much they seem to argue a lot. They have lost the abilities to socialize. Everything is via text or messenger through some app. It’s obvious that technology has had a profound impact our teenagers. It presents challenges, such as potential addiction, social comparison, and the need for constant validation. Finding a balance between utilizing technology for convenience and managing its potential negative effects is crucial for our teenagers’ overall well-being. We also prayed for seniors and CATS bus drivers. My neighbor is a CATS driver and he tells me the side that the media does not cover. These men & women are harassed and threatened almost every day by punks like the one that got shot by the CATS driver. There is no security on these buses and hasn’t been for a while. Pray that they get the security officers needed to protect them. 

Good work men!

Ten men scattered about the streets of Belmont to ruck and run. Some split off early, some split off late, but eventually everyone was accounted for.

Announcements:

• June 3rd 6:45am, The Snooze, McAdenville, Fridays this summer
• June 4th Annihilation, The Fighting Yank, 7:00am

Prayer Requests

• Termite’s son, wisdom to handle situation
• Tiger’s mom
• Flintstone’s dad

As I pulled into downtown I was watching the clouds and waiting for the forecast rain to begin at any moment. Thankfully, the rain never came!

Warm Up

Side Straddle Hops, 20 IC
Burpees, 10 OYO
Don Quixotes, 15 IC
Cotton Pickers, 15 IC

The Workout

mosey to the parking lot behind Sammy’s

the four corners of the parking lot were marked with the following exercises

merkins, American hammers, Bobby Hurleys, flutter kicks

Pax were divided into two groups and went to opposite corners, do 5 reps of marked exercise, run to next corner – 10 reps, next corner – 15 reps, next – 20… then run diagonally and start again doing 5-10-15-20…  keep doing this for four rounds, at then end you have done 50 reps of each exercise.  Second round, new exercises

shoulder taps, Freddie Mercurys, squats, LBCs

mosey to the bottom of the Hawthorne Hill for some modified Dora

We kept our same two groups and while one group does the called exercise the other runs up the hill to third lamp post, does five reps of current exercise and returns. The plan was to do five rounds of each exercise. We ended up doing three rounds of mountain climbers and LBCs, and two rounds of squats before we moseyed back to The Fighting Yank.
 

We had a few minutes left so we did a round of Mary.

Pledge of Allegiance

Announcements

Starting Friday Jun 2 :  The Snooze, McAdenville, 6:45am, across from Spruced Goose
Jun 3 : Thermal Trail Event in Forest City – Run, Ride, Ruck
Jun 17 : F3 Dads at The Fighting Yank

Prayer Requests

Memorial Day Weekend
High School Graduation
Brutus : report on Uganda Mission Trip
Norwood : Health concerns
Guys on IR
Tiger’s family

Namarama

Ended with COT

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

Disclaimer
Memorial Day is a federal holiday in the United States for honoring and mourning the U.S. military personnel who have died while serving in the United States armed forces.  It is observed on the last Monday of May.  Memorial Day is also considered the unofficial beginning of summer in the United States.

The first national observance of Memorial Day occurred on May 30, 1868.  Then known as Decoration Day, the holiday was proclaimed by Commander in Chief John A. Logan of the Grand Army of the Republic to honor the Union soldiers who had died in the Civil War.

In 1971, Congress standardized the holiday as “Memorial Day” and changed its observance to the last Monday in May.

Two other days celebrate those who have served or are serving in the U.S. military: Armed Forces Day (which is earlier in May), an unofficial U.S. holiday for honoring those currently serving in the armed forces, and Veterans Day (on November 11), which honors all those who have served in the United States Armed Forces.

Lieutenant Michael Murphy was a SEAL team member who lost his life serving his country in Afghanistan in 2005 during Operation Red Wings.

On the morning of June 28th, Lt. Michael Murphy and Petty Officers Danny Dietz, Matthew Axelson, and Marcus Luttrell were dropped into the mountains of Afghanistan, only to be ambushed by more than fifty militiamen after a local accidentally wandered onto their position and gave it up.

The four soldiers were heavily outnumbered, but put up a strong fight. During the ambush, Lt. Murphy risked his own life by coming out from cover, finding a signal, and calling for help.

Murphy, Dietz, and Axelson died that day along with 8 additional SEALS and 8 Army Night Stalker service members when their helicopter was shot down in its pursuit of saving the 4 men.

The Murph workout is done for time and consists of:

• A one-mile run
• 100 pull-ups
• 200 push-ups
• 300 squats
• Another one-mile run

Dr. Joshua Appel, the chief of emergency medicine for the Southern Arizona Veterans Administration Health Care System served as an Air Force pararescueman in 2005.

He was the team leader that helped rescue Marcus Luttrell and recover Michael Murphy and Danny Dietz. He kept the body armor he wore when he recovered Murphy’s body.

Two years later he decided to gather everyone at his CrossFit gym to do the “Murph” on Memorial Day to recognize Michael Murphy and those who have lost their lives in active service.

They continued to do the workout every year until 2010, when Dr. Appel contacted Michael’s father, Dan Murphy and asked if he could start a national fundraiser.

Pledge:

Warm Up:
SSH
Imperial Walker
Stretch

The Thang:  Murph

CoT:
Count off
Words from the Nantan:  Men’s retreat is being planned with a varied agenda from health/wellness to financial.  Shout out for topics Pax would like covered.  Whoopee particularly interested in Fluid Mechanics, Stroganoff seemed particularly excited (if you know what I mean)
Recognize veterans
Recognize family veterans
22 for the Vets – Merkins

Announcements:
Snooze starts this coming Friday 6/2 at 6:45 am, Short Sale leading this off, summer AO, McAdenville, details on Slack
Annihilation this Saturday at The Yank, Boudin Q
PT Summer challenges starts the week of 6/3-6/11, more information on First F channel, reach out to your shield locks, this will help you roll into the Iron Pax, see Flintstone as well for questions
Memorial Day Ceremony at Gaston Memorial Park at 10:00 am, Gaston Symphony Band will play
2nd F next Saturday, Family Fun Day in Forest City, Bike trail at 10:00 for one hour, eat Mexican restaurant and rendezvous at the retro 80’s arcade.  Purple Haze heading this up
7/4/23 Yank will host one hour work out starting at 7:00 am followed by reading of The Declaration of Independence and a sermon.  Town of Belmont expected to have some involvement
As Wirenut said, “Freedom ain’t Free”

Prayers:
Jackson Hall
Family, lift each other up
Doodles on upcoming Mission trip
Gump and family
Those reflecting on lost loved one’s this Memorial Day weekend

Close

Honored, Linus

Pledge

Warm Up:
Imperial walkers
Squats
Merkins
Flutter kicks
American Hammers

10 Curls
10 Squats
10 Lbcs
10 KB Swings

15 Curls
15 Squats
15 Lbcs
15 KB Swings

20 Curls
20 Squats
20 Lbcs
20 KB Swings

Lunges to light pole and back!

10 Merkins
10 Lunge
10 Michael Phelps
10 Lawn Mowers

15 Merkins
15 Lunge
15 Michael Phelps
15 Lawn Mowers

20 Merkins
20 Lunge
20 Michael Phelps
20 Lawn Mowers

Lunges to light pole and back!

Had to run….the PAX took over

Old School 5/19/23

Warm up.
Right over left and left over right.
Gravel Pickers
Abe Vagoda

Let’s mosey.
Mosey around the 1 mile loop. From the Courthouse to Ingles.
Stop at each corner and perform exercises.
Exercises are:

LAP 1
10 – Toy Soldiers
10 – Merkins
10 – SSH
10 – Squats
10 – Hillbillies

LAP 2
American Hammers
WW1
LBC
Flutter Kicks
Pretzel Crunches

Completed 2-1/2 laps and moseyed back to the start.
Next is LL Cool J.
Lunge, Lunge, Burpee, Jump Squat then run a lap around the parking lot. Continue till the Q stops everyone

Next is Gut Busters.
Play Ghostbusters song and perform 1 Burpee for each Ghostbuster. Then Plank Jack during music for “I ain’t afraid of no ghost”.

SMALL CROWD THIS MORN. SOME PAX OUT OF TOWN AND SOME ON IR. WE HAD 2 ON RECOVERY MOSEY AND 4 IN BOOTCAMP.

WE LEARNED THAT HAPPY TREES HAS DROPPED 20 PLUS LBS SINCE BEGINNING WORKING OUT WITH US. GREAT JOB TO HIM AND KEEP PUSHING BROTHER.

MONTROSS HAD MEANT TO GO TO FOLSOM BUT DECIDED TO NAP INSTEAD. HE WAS ALMOST LATE TO OLD SCHOOL.

HALFWAY THROUGH THE WORKOUT A CAR PASSING BY SCREAMS OUT THE WINDOW SOMETHING THAT WE ALL DIDN’T UNDERSTAND. MONTROSS REPLIES, “THAT’S WHAT HAPPENS WHEN YOU DO DRUGS”  WIRENUT REPLIES, “THAT’S MY DAUGHTER”.  WE ALL PROCEEDED TO FORGET ABOUT THE REPS AND HAD A VERY GOOD LAUGH.  THE NEXT DAY WE FOUND OUT THAT SHE SAID “DROP AND GIVE ME 50”.

GOOD TIME THIS MORNING. THANK YOU GUYS FOR COMING OUT.