Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

Don Q’s

R L leg up (quads)

Mosey around lot

Round 1

4-corners all workouts 1x

Mike Tyson’s x 10

Squats x 10

SM pull ups x 10

Hillbillies x 20

Mosey over to a wall for wall work.

Wall work 

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 2x

Mosey around lot and back to spaces in the middle

Round 2

2x PPM’s every parking space up(merkin to modify)

Plank for the 6 at the end.

Reverse direction  Bear crawl 6 parking spaces. Lunge walk 6 spaces, bear crawl the rest

Al gore for 6

Round 3

4-corners all workouts 1x

Flutter kicks x 20 count RH

Peter Parker merkins x 10 count both

Imperial walkers x 20 count both

Obliques x 10,RH and LH

Mosey around lot between sets R&R 3x

Round 4- 11’s

CDD’s

Squats

Finished up with Mary

CoT

Convergence April 29th mudoryqma 7 am.

My Holly 5k Saturday 4/29 $20 signup

Time laps – Sunday trail runs

Saturday Belmont 5k park at bunker

CAM volunteer opportunity Post office on New hope rd- may 13th afternoon 2-7

Talk to Flintstone.

Prayers

Radars sister- good scan

Huckleberry 

Virus – 2.0 had heart valve replaced, everything going well.

Sargento having surgery 4/24?

Mayor recovering from surgery 

Freon’s M surgery for broken arm went well

Thanks for the opportunity to lead!

Maybe it’s Maybelline 💋

Warm-Up

THE THANG———————-

BOMBS & BLIMPs on the Track

3-man Relay:  Hard-run, Makhtar N’Diayes, SSHs

Mary

Time!

COT———————–

ANNOUNCEMENTS
5k – Yank, park at bunker
Converge midoryoma 7sm
Golf tourney / buckshot
Time Laps – WWC
Warlock ymca – pledge to plunge sat
Strokes – Chest pain, left side pain, don’t refuse ambulance,
5k – common ground
Goat island  games – may 6 – 5k, 10k

THOUGHTS & PRAYERS
Radar – sister
Virus 2.0 surgery heart
Ratchet 2.0 chemo
Always grateful
Orangeman traveled
Jane Fonda – recovery
Prom season – safety
Freon wife surgery – recovering
Mayor – surgery
Sargento – surgery

-Bubba Sparxxx

5:30 hits and we have 7 PAX ready for a beating from the great north, land of beards and trucks (that’s Folsom for you city slickers).

The Warm up:

SSH IC x 3 (that’s enough, lets’ get to work)

The Thang:

Using  light poles, 10 stops were in place from the COT location.

The Work:

Grab a coupon out of YHC’s truck and head to first light pole. Do 10 kettle bell swings with block, run to the next light pole for 10 shoulder taps. Run back to block and riffle carry to next light pole. Repeat for all 10 spots. Pick up the 6 and we circle up for 3 rounds of Cherry picking. Rinse and repeat but with curls and merkins. 3 more rounds of Cherry picking. We got the pledge. I shared about my word of the year “Fearless”. I shared a short devotional from the song by Zack Williams, “Fear Is a Liar”, go listen to it.

COT:

April 29: Convergence at Midoriyama at 7

Prayer request: Tiger’s family, Sargento and Mayor recent surgeries, Turtleman, Huck, Telsa’s needs

Dr. Seuss took us out.

Sarlacc Out!!

Four ran a new route developed by Breaker Breaker, was well received.  Two ruck groups wandered for a bit.  Came back together for good Q source discussion on Mammon.

Announcements: Time laps 5/19, Valor Ruck 6/10. Convergence 4/29 at Midoriyama

Prayer requests: Orangeman and M travel, Jane Fonda illness, Tiger mom and deaths in family, Sargento surgery, Huck and Turtleman

YHC took us out

Always an honor

Tiger

Today was my VQ and it was nerve wracking. It was hard to sleep as my mind wondered about the execution of it all. By the end of the Thang I was coming off of my “Q high”. All in all, I think it went pretty good but I’ll let the Pax decide that.

WU: Windmill in cadence x 10, Gravel pickers in cadence x10, Danger Zone (which seemed to be more appropriate as a burnout than as a WU, oh well, we did the dang thang).

WOD:

• Single file run to Folsom convention center from tennis courts. Back man dropped, performed 1 burpee, ran to front to set pace, and repeat. At convention center we said pledge.
• Parking lot blackjack: 1 Mike Tyson, mosey to middle lot and perform 10 big boys, mosey to end lot and perform 20 CDD’s, return to middle for 10 American Hammers, back to start for 2 Mike Tysons and the process starts over counting up on Mike Tysons, down on CDD’s. By the round of 11 Mike Tysons, we were short on time so Q rounded up PAX, instructing them to finish their round of 11.
• Return to tennis courts in same fashion: single file run with back man performing 1 burpee and running to front, repeat.
• Ended with 22 Merkins for the vets led by Wirenut.

COT: Prayers are sent up for those spoken and unspoken. Run at USNWC is approaching as is F3 family day mentioned by Balljoint.

Pledge, disclaimer warm-up, rain.

And not only rain, thunder and lightning.

Actually, we did make it to the Presbyterian Church relatively safe and sound.  The threat of rain lingered, I’m not sure we even started the first round of modified Dora/11’s before the skies opened.  But when lightning flashed and thunder clapped I lost the herd.  Short Sale was ready to return home, said he was concerned about Painlab Pax, but I wonder.  Purple Haze found the aluminum ladder always stored behind the HVAC systems (funny how he knew that), and he kept trying to climb up the bell tower and using my phone to bang the bells, play a rendition of Thunderstruck by AC/DC.  We all kept saying, Purple Haze, please, please………we have exercises to complete.  And since we were partnered up, Flinstone had to complete both the Partner 1 and Partner 2 phase on his own.  It didn’t matter though because apparently he sucked down a Red Bull or something prior.  Whatever that was, he had wings.  Well, Purple Haze did climb back down, he was annoyed he could not reach the A-minor bell, but that didn’t help any.  He quickly grabbed a chip in the flower bed and while listening and counting the timing of lightning strikes to thunder, he was writing equations on the concrete and he calculated just how close that monster was to us.  As JJ and Razor looked over his shoulder you could see the concern in their eyes.  Tell us PH, tell us its not over us.  His calculations were accurate, how could a smeared chip bark lie, the storm was right on top of us!  Well, Whoopee freaked out, and he wasn’t even there!  Razor, simply went back to the exercises while Stroganoff literally could not believe he got out of bed for this.  I had the Nantan, Safety Q and Site Q in my Pax lineup, what a powerhouse.  They all suggested, what about Pain Lab?  What has happened to them!  We must return to find Hunchback and his loyal group of merry men.  Roscoe led the charge across Garrison.  I’ll stop these cars he exclaimed!  Cars with hazards flashing just so they could be seen in the sheets of rain came to a screeching halt to let us pass.  They could feel our concern.   Oh my, we hope Pain Lab Pax are okay.  We returned to the Schiele, our bodies bloodied, beaten and battered from the pelting rain (well, I did slip and get a boo boo) to find the Pax gone!  Oh no, nobody said.  I hope ol’ Bessie in the woods didn’t get a funny idea and humped one or two of them.  We stumbled upon Hunchback, left behind to clean up all the gear.  As he came to he said, I don’t know…. I don’t know where they went!  We immediately left, searched Grier, the Library, the church again and somehow found my phone that I left behind twice.  It had ping marks from banging the bells.  We left Hunchback in the pouring rain as we searched, thought the cold water would help him regain his consciousness.  As we returned defeated, listening to the church bells which signaled our defeat, we lifted a soaking Hunchback and with a revelation he recalled, you know what, I recall.  I RECALL……

They left him and went to Bojangles!!!

We got close to 3.25 miles looking for our lost Loved One’s.  Took until Tuesday to dry my shoes.  I found many of Whoopee’s puddles.  I shed a lot of concern and grief that day with my Bootcamp Pax.  This was one of the best times I’ve had in a while.

Honored to Q.

Annoucements:

4/29 – Midoriama convergence, 7:00 am.  Parking near the back closest to the big fields.

Prayers:

Ratchet and family

Mayor and Sargento with surgery

Purple Haze, dad having heart surgery

5:30 hits and we have 12 PAX ready for a beating from the great north land of beards and trucks (that’s Folsom for you city slickers).

The Warm up:

SSH IC x 3 (that’s enough, lets’ get to work)

The Thang:

Using selected light poles, 12 stops were in place from the COT location to the entrance to the school.

The Work:

Grab a coupon out of YHC’s truck and Breaker’s truck and head to first light pole. Do 10 curls and 10 kettle bell swings with block, run to the next light pole for 10 shoulder taps. Run back to block and riffle carry to next light pole. Repeat for all 12 spots. Pick up the 6 and we circle up at entrance to school for 3 rounds of Cherry picking. Now time to go back, however this time exercise was 10 chest press with block and 5 hand release merkins. Running out of time and had to Omaha. We got the pledge. I shared about my word of the year “Fearless”. I shared a short devotional on Fearless around Hebrews 11:1 “Now faith is the substance of things hoped for, the evidence of things not seen.”

COT:

April 29: Convergence at Midoriyama at 7

Prayer request: Tiger’s family, Sargento and Mayor recent surgeries, Turtleman, Huck

Sarlacc Out!!

I was originally slated to Q on 4/20. However, I remembered the morning before that I needed to drop my son off at 6:00 am for a school trip to Williamsburg. MW was gracious enough to swap with me. I asked and GroupMe overwhelmingly agreed I should bring my 420 playlist and weinke to Folsom on Tuesday. I showed up at about 5:29 am with my weinke and speaker in hand. Gearwrench looked worried as I pulled in and jumped out of the truck, but here I am baby!

I start off the playlist with “Weed With Willie” – something low key for the warmup as we get going. Before we get to work, a little about 420. The term originated in San Rafael, CA. Despite many rumors, it isn’t a California penal code for possession, it didn’t originate from Bob Dylan, isn’t named after the anniversary of Bob Marley’s death, etc. A group of high school students called the “Waldos” started using the term in 1971. They were smokers and would meet at 4:20 to search for some rumored lost weed stash. They never found the weed, but the term stuck. One of the Waldos had a relative who was associated with the Grateful Dead. The Dead picked up on the term, which resulted in High Times writing about it and the term stuck.

The PAX were getting restless. Sister Act is here and you know he has no time for idle chit-chat. Let’s warmup – 20 SSH IC and a few Broga poses – Yoga is the “hippiest” of exercises so it seemed appropriate. Inhale. Exhale. Just got an ounce in the mail. Let’s mosey to lower parking lot

4 corners – 20 flutters, 20 squats, 20 big boys, 20 Peter Parker Merkins. Pretty obvious why we did this, right? Shoutout to Maybelline for reminding me of the PP Merkins. In fact, someone commented “this is some Maybelline stuff”. Yep. Hits From the Bong and Smoke Two Joints were well received, but I Got 5 On It was probably the crowd favorite. That being said, Volt didn’t seem impressed.

Back to starting parking lot entrance

4:20s
4 burpees at the bottom, run up the hill and do 20 reps. Back down the hill, repeat for 4 sets of each exercise.
– curls
– overhead press

A few classics were played, but Mary Jane by Rick James (B!tch) was probably the best joint (see what I did there) playing as we ran the hills. Gin and Juice by The Gourds was pretty solid. Very appropriate for Folsom.

Time was running low so I gather everyone in the block parking lot for 4 sets of 20 bent over rows.

On your 6 for a little Twenty-Twin-Twin
20 Freddie Mercs (I don’t know if Freddie smoke, but I’ll assume he did)
20 Dying Cockroaches (if you ever smoked, you know about roaches)
20 LBCs (speaks for itself…the LBC taught us all about weed)

Still DRE was nice, but Gin and Juice (the Snoop version) hit as we kicked off LBCs…can’t time it any better than that. Gearzark asked if I timed it that perfectly. I can’t lie, I got a little lucky on that.

Back to the blocks for:
– 20 kb swings (Omaha to 1 set because my back was hurting me)
– 20 tricep extensions
– 20 squats
– 20 tricep extensions
– 20 squats

Return your blocks and mosey back to the start. I called time as Afroman came on (that was planned).

If you want to check out the full playlist (or steal it for next year), go to Spotify and search “F3 420”. Also, if you search for F3, you’ll find several playlists I’ve made through the years.

Prayer requests: Kelly Bird, Ratchet & family, Huck, Speed For Need. YHC took us out in prayer.

Thanks guys for coming out this morning and letting me lead. Hopefully I brought something a little entertaining and challenging for you all (I think 2 miles of hill running is a pretty good challenge IMO). I got a little scattered as my 4:20s were running a little longer than expected, but we pulled it together. After a year of struggling with foot and ankle problems, I’m feeling pretty good here in 2023. I’ve been pushing to post 4 days a week consistently since February-ish and I can tell it’s starting to payoff. Thanks to you all for the encouragement along the way!