Fitness, Fellowship, Faith
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
For the first time this season, a game of Ultimate Frisbee was completed at Midoriyama without any injuries. Quite an accomplishment considering the age and skill set of the majority of the PAX who have been participating. Warmup, burpees, merkins, big boys and then 30 minutes of sprinting…good stuff.
A few observations:
Announcements
Lunch 5/24 at The Lodge
Time Laps this weekend
Memorial Day Murph at Martha’s
New AO coming to McAdenville on Fridays
Be praying for Pockets Dad, Mike Williams, Ratchet’s 2.0, Happy Tree’s stepson, Huck and Turtleman
Defib took us out.
I’m Broke
Proper warm up
triple nickel pull-ups and dips
11’s derkins and leg raises
LLB’s across field
dora block work 300 thrusters run a lap
22 for vets
pledge
announcements
prayer requests
I prayed us out
those thrusters were killer thanks for the chance to lead men solid work
We had 8 this morning at The Ricky Bobby for a Radar birthday beatdown. Seeing no FNG’s, I gave a brief disclaimer before we took off for a lap around the track.
WARM UP: (10 exercises, 47 seconds on, 13 seconds of rest)
Squats
Flutter Kicks
High Knees
Smurf Jacks
Burpees
SSH
Alternating Shoulder Taps
American Hammers
Mountain Climbers
Merkins
Beatdown #1
Keeping the theme of 47, I allowed the PAX to choose the 7 exercises. We would do four rounds and 7 reps. After each round, we took a lap around the track.
Exercises were: Jump Squats, American Hammers (count one side), LBC’s, Merkins, Big Boy Sit Ups, Mike Tyson, and Derkins.
Beatdown #2
We had some time for 7’s. So 6 hand release merkins , and then run to the end of the parking lot and perform one plank jack. Do this until you perform 1 one hand release merkins and 6 plank jacks.
MARY
Exercises included Freddie Mercury, Six Shooters, and Ski Abs, followed by 5 burpees for the train.
ANNOUNCEMENTS
Time Laps race this weekend at The Whitewater Center.
2nd F Lunch at The Lodge on Wednesday, May 24 at noon.
The Murph at Martha Rivers Park
Bike Ride, Run, Ruck in Forest City on June 3. See preblast by Purple Haze.
Tesla is on Q for a special July 4 workout at the Fighting Yank.
PRAYERS
Continue to pray for my sister Mackenzie.
High school students graduating.
Storm damage in Cherryville.
Continue to check the Prayer Channel on Slack.
Disclaimer
Pledge
The Thang
SSH- 25 IC
Curls-15
Squats-25
Chin Press/Upright rows-10
Merkins-20
Overhead-10
LBC-25
Curls-15
Calf raise-30
Dips-15
Big Boy -10
5 burpees
Heels to heaven-20
Lunge walk out
Rinse and repeat
PLEDGE
Warms up
Moroccan night clubs, punching bags, Squats, Merkins, LBCs, curls, monkey humpers, dying cockroaches
THANG:
21 squat curl press
10 burpies
15 squat curl press
8 burpies
10 squat curl press
5 burpies
Mosey & around the worlds
10 squat curl press
5 burpies
15 squat curl press
8 burpies
21 squat curl press
10 burpies
Mosey & around the worlds
Dips, Derkins, Dips Derkins
A lucky 13 posted to Crossroads with the majority staying for Q source after. Some ran, some rucked, and some even walked. Hate to see it. IR is taking it’s toll on the rock pushers. Last week Blart decided to take us in a new direction at Q source, after having gone through it 4-5 times. The Q picks someone they think of as a leader and teaches the rest of us a little about them and what makes them a leader. I covered Clive Staple Lewis as I just so happen to be reading through Mere Christianity. CS had many moments in his life that pointed me toward his leadership but the first one that caught my attention was his braodcast, during air raids in WW II, of what it means to be a Christian. This was an opportunity to reach and spread God’s word and provide hope in a time when it was likely lacking. These broadcast are what make up Mere Christianity. What I like most about him though is his reasoning. He is considered a Christian Apologist and has a common sense way of making sense out of why you should believe that Jesus is God made in human form. Take some time to read some of his work.
COT:
Announcements-2nd F lunch at The Lodge in Belmont coming up soon
Pledge
Prayer Request-Lots! Keep praying for one another
YHC joined Kool-Aid at 530 to begin the warm-up. Three minutes late, and right on time, J2C sprints in from the parking lot. It must be summer vacation in Cramer Woods as this is the second week of “trips” at the Bobby. After getting a longer than normal Tuesday night Supper Club run in, the legs needed an extended stretch, so after the requisite SSHs, I/Ws, and such, the Pax headed down the sidewalk in Zombie Walk style (2 lunges, 1 squat). Double Zombie (4 lunges, 2 squats) at the turn to the back parking lot, and a final stretch of karaoke. Mosey to the track and the warm-up is done.
For the thang, 6-pack, stacked escalators! Divide the track into six sections, and stack another exercise at each stop.
Section 1: 5 burpees
Section 2: 5 burpees + 10 merkins
S3: 5 burpees + 10 merkins + 15 squats
S4: add 20 big boys
S5: add 25 SSH
S6: add 30 LBCs
Just enough time to get 3 laps around the track and a quick couple of rugby sprints before heading back to the flag.
Great work by the core squad!
Announcements: Time Laps at WWC 19th/20th; 2nd F lunch on the 24th at The Lodge in Belmont.
Prayer Requests: wisdom for parents with kids and teens (7 year old facing surgery for a tumor, 16 year old suicide); YHCs cousin in law.
After the nameorama, Kool-aid took us out.
It was an honor to lead -Orangeman
5/8 was a big day for F3 Gastonia’s Mt. Hollywood. Blueprint, celebrating his one year anniversary with F3 and his 47th* birthday, brought a few gifts to the PAX:
Gift 1: FNG Choo Choo
Gift 2: the workout:
Warm up to include High Knees, Side Straddle Hops, Imperial Walkers, and Moroccan Nightclub x 15 reps.
Mosey out to Dora 1-2-3 with
100 Diamond Merkins
200 Plank Jacks
300 Lunges
while the partner PAX runs the hill and back
Mosey out to another street, with utility poles to mark the next round for 25 reps of:
In & Outs
LBC’s
Big Boys
Crunchy Frog
with time running short,
*47 American Hammers finished off the core work, then a Mosey back to the AO.
*47 Burpees concluded the workout before the announcements:
Gift 3: Blueprint relieves Freon of Site Q duties, thanking him for 2 1/2 years of service to the AO.
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