Great Morning at Folsom, Several Pax and an FNG.
Much work was done.
Welcome Kay-Bar
Prayer Request,
The Bed Pan is Full,
Page 194 of 917
Warm-up
- SSH
- Don Q’s
- Gravel Pickers
- Burpees
The Thang
Twelve Stations of pain
- Sandbag – Squats 15x
- Large coupon – 15x O/h presses
- Large KB – 15 Swings
- Large coupon – Curls 15x
- Large coupon – Bent over rows 15x
- Merkins – 20x
- Ruck sack (30#) – Flutter Kicks 20x
- American Hammers x 25
- Small coupon – 10 reverse lunges
- Small KB – 15x tricep extensions
- Large coupon – blockees 6x
- Large coupon – chest presses 15x
After cycling through all exercises, run around parking lot.
Rinse and repeat as many rounds as possible (amrap)
COT
Announcements
Prayer Requests
YHC closed us in prayer
Thank you men for allowing me to lead you this morning!
Over and out,
Breaker
6 Runners and two ruckers descended on the Coconut Horse course today.
Great conditions for a run or ruck this morning.
Everyone stayed for Q Source (plus Whoopee) for a discussion on Decentralized Command from Jocko Willink.
Fun was had by all.
Many prayer requests at the moment.
Until the next one. Aye!
Stroganoff
Nineteen men showed up for a run or ruck at Members Only AO this morning, and 13 of them stuck around for the Q Source discussion on “King” fitness. It was a great turnout, and the weather was perfect for our workout.
There were two groups – Ruckers launched at 06:15 and Runners at 06:30. Both groups pushed themselves hard and covered some serious ground.
After the run and ruck, we gathered back together for the Q Source discussion on “King” fitness. We talked about what it means to be physically fit and how we can incorporate fitness into our daily lives. We also discussed the importance of setting goals and having a plan to achieve them.
We talked about the F3 model of fitness 3S2T. We also discussed the importance of pushing ourselves to get better every day by chasing faster men and how we can support each other in our fitness journeys.
Overall, it was a great morning at Members Only AO. We pushed ourselves hard, had some great conversations, and left feeling energized and motivated to tackle the day ahead. Thanks to everyone who came out, and we hope to see you all again soon!
Announcements:
Extinction Run:
- 9am launch
- BOS looking for volunteers- $10 suggested donations $1000 fundraising goal.
- QVQ at the Goat this week
Prayer requests:
- Volt’s son – was in a car wreck and was ejected from the car currently in hospital
- Tooth fairy daughter
- Radar’s sister
- Tigers mom
Q Source (King):
- Sargento
- Freon
- Wattsup
- BOS
- Tardigras
- Dr Seuss
- Mainframe
- Eh Y’all
- Anchorman
- BreakerBreaker
- Dr Seuss
- Orangeman
- Pilgrim’s Progress
It was a chilly, rainy, and wet morning at the Scheile. That was not a deterrent to a good number of PAX.
Boudin led a solid warmup and took the bootcamp guys for a run. The 4 painlabbers grabbed our respective coupons and headed toward the shelter at the back of the nature trail.
The theme was to do cardio, upper body, lower body, and core. Everything was mostly a 20 count.
We worked out, had some good 2nd F mixed in, and it was as always a perfect way to start the day.
It was an honor.
Timeframe
We had a good showing this morning at the Fighting Yank. 19 bootcampers and 1 Rucker. We had a guest from another region “F3 Blackdog” (Led Zeppelin name baby!) Here is what we did…
We moseyed to the Bunker for the warm up and disclaimer. The exercises consisted of whatever came to mind. SSH, Merkins, LBC’s, Imperial Walkers, Squats, and plank jacks. Getting our backs wet from the puddled pavement was refreshing!
Next we moseyed to the Hawthorne Park Hill. 20 Merkins at the bottom, 18 at the top, 16 at the bottom, 14 at the top…down by two merkins until we finished as a group, picking up the six all together. We were covering core principles of F3 and the Credo, leaving no man behind, but leaving no man where we found him. However, there was some good mumblechatter
EXCEPT MAINFRAME” who was solo rucking during the workout and we didn’t know where he was.
We then moseyed to the bottom of Hawthorne Street. P1 would bearcrawl up the hill. P2 would do twenty squats and then run and catch P1. P2 would then bearcrawl. The next time they caught each other it would be 15 squats, then 10 squats. This got most PAX to the top of the hill. While we were waiting for all to finish Pizza Man called a “Plank for the six” and then announced “Recover” when all the PAX were back. He stepped up to lead during some down time. This reminded YHC of one of the laws of combat….cover and move, aka teamwork. (We are studying the book, Extreme Ownership at Q Source Sunday’s at the Coconut Horse. Tomorrow will be on Decentralized Command”.
If there is an absence of leadership and you are trained and prepared on what to do, you can take command when authority is not present. You should also prepare the people you work with to take charge. Lead from where you are! This is certainly an F3 approved concept.
We then moseyed to the parking lot across the street from Heirloom on Glenway where YHC talked about another law of combat…”Simple”. The instructions were simple enough I guess because everyone got the message and executed the plan which was…
P1 lunge walks three parking spaces with P2 burpee long jumps the same distance and then switch. I think I heard BOS say he was voting for Whoopee in the Q versus Q matchup at the Goat next week. This may have been the second of tenth time he said this during the workout. By the way, you should make plans to be at the GOAT on March 2nd. It is going to be fun and you might get a decent workout too! This will no doubt be the most anticipated Q versus Q battle of the entire March Madness tournament. We should probably shut down all the other Thursday AO’s. We should also probably get a noise permit for Cramerton.
In any event, we completed this set piece and decided to do some more burpees. This one is called Burp and Merk. You do a burpee and add increasing merkins each time you drop down. We (sort of) did these in cadence with Breaker Breaker declaring that we should do up to ten merkins.
With limited time left, we moseyed to the parking lot behind the new Pita Wheel and did Dora 1,2,3. The exercises were chosen by the PAX . 100 Toe touches on the curb, 200 LBC’s, and 300 Wall sits/air presses. P1 would do exercises and P2 would run to the Pita Wheel deck and back. At this point the rain was coming down pretty good and YHC can confirm that the gutters at Heirloom LEAK!
Pizza tried to EH a runner and somebody tried to EH some guy that opened the back door to one of the businesses. Good work! The Yank needs to catch up on EH’ing new guys. The Gashouse had two FNG’s this morning!
We returned to the Yank and Mainframe joined us for COT. It was glorious and if you missed, one has to ask themself what the hell else was I doing that could compete with getting in some fitness, fellowship, and faith this morning?
Announcements: Extinction Run next SATURDAY MARCH 4th This will be raising funds for the STRONG LIKE AK foundation so bring your wallets. This is a great local charity formed due to the life and death of Adam Kincaid. Bring your families too. This is a fun first and second F event. It starts at 0900 at Primal Brewery in Belmont. The bar is open at 1000 and the restaurant at 1100. Tell you family to join you at 1130 and you will have already run 12 miles! I challenge you “non runner” types to come set a PR on miles run in a day!
Prayer Requests:
Clavin’s M
Tooth Fairy’s Daughter
Huckleberry
Bubba Sparxx
Tiger’s Mom
Tiger’s travels
Viking Run PAX
Prayers for a family that lost their mother
Prayers for the HAYES family on the loss of their HS aged son
Prayers for the Davenport Family on the loss of Rev. Dr. Charles Davenport and FPC Gastonia
Always an honor to lead!
Roscoe
10 pax out on a beautiful afternoon at Midoriyama.
Typical Warmup, SSH, Don Q’s, Low Slows, Plank with some stretches and Merkins.
YHC has been sick so not up to Q strength standards so decided to play some Frisbee Rules football with a Youth sized football that is pretty old and kind of slick and autographed by back up offensive lineman Will Montgomery #66 at Carolina Panthers Training Camp in 2006.
Not much to report. Wiki is fast. Blart is tall. Freight is shifty. Pockets is a cherry picker. Defib is solid. My team won! Wojo drove by but didn’t stop.
Time is running out so back to the flag for a few more Merkins and time.
Pledge.
Word about simply doing good wherever we can. Be available for each man around you as we all have things we are going through.
Announcements:
3/4 Extinction Run at Primal Brewery at 9:00 am. This is a super fun event for all fitness levels. Bring friends.
4/1 Community Foundation 5K Run – We are running with Speed For Need. Just sign up and come on out.
Prayer Requests:
Hayes Family
Clavin’s M
Gumby’s Family
Wirenut’s Family
Slaw’s M
Boudin
Huckleberry
Turtleman
Sister Act
I took us out. Thanks to all who showed. We had a fun time playing like a bunch of kids!
I really like to take Mondays off, but I’m trying to do better with #nevermissamonday as Flintstone so often reminds us, so I held up my hand to lead the Sword.
We had a few ruckers and some runners on a pretty nice morning to get some miles in.
we all circled up at 6 to hear the word.
Start off with little Song Triva. What song by Kansas made it up to 6th on the billboard charts in the spring of 1977? Dust in the Wind….and why is this relevant? Well, this week starts Lent, which is kicked off on Ash Wednesday. God reminds us that we are Dust and to Dust you shall return. Genesis 3:19 During the 40 days of Lent we are to adorn our sack cloths and sit in ashes to repent of our sins and be ready for the glorious Sunday Morning when we run to the tomb and see that he as truly risen, and all our sins are forgiven!
AYE!
SYITG
Ball Joint
Warm Up
Sort of Triple Nickel
Pull Up Hold 5 Secs
Knee Ups
Step Ups
Wall Sit and March
Shoulder Taps
RRx3
Parking Deck Dora 150 Merkins, 250 Squats , 350 LBCs
Deep Sea Divers Courtesy of Slaw
Prayers
Wirenut Family
Toothfairy Daughter
Watts Up Niece & Father In Law
Gumby’s Mom
Turtleman
Huck
FNG’s Daughter
We had 10 at the Sammich for core work, rucking, a gas leak, and a new Site Q. Here’s what I remember:
We waited while the route was given, pledged, then watched as the runners took off. Not us, we were staying. Packs off.
The Thang:
- 20 x Dying Cockroaches (IC)
- 15 x Double Crunches w/rucks (IC)
- 15 x American Hammers w/rucks (IC)
- 15 x Hello Dollies w/rucks extended (IC)
Scrat sniffed out the new Site Q, and licked him ferociously during the Cockroaches. A fitting start to the morning.
Packs on, we can ruck now. Make the longest loop YHC can tolerate without leaving the property – in front of the McDonalds, down to the entrance, around the back side of the building, then back to the lot in front of Lotus.
This should be familiar:
- 20 x Dying Cockroaches (IC)
- 15 x Double Crunches w/rucks (IC)
- 15 x American Hammers w/rucks (IC)
- 15 x Hello Dollies w/rucks extended (IC)
The Dollies came with a case of the Blarts, and we all laughed enough to make our M’s proud. Nothing quite like The Gloom.
Next up was something like Suicides. Or a Triple Nickel. Not really either of those. Anyways:
- Ruck to first row of parking spaces
- 7 x OH Presses (OYO)
- 7 x Upright Rows (OYO)
- Ruck back to the start
- 7 x Reverse Lunges w/each leg (OYO)
Repeato, except each ruck got longer going to the next row of parking spaces.
Got through 5 rows of parking spaces, then went back on the long ruck, going the opposite direction of how we came. Made it back to the flag just in time for 1 more round:
- 20 x Dying Cockroaches (IC)
- 10 x Double Crunches w/rucks (IC)
- 10 x American Hammers w/rucks (IC)
- 10 x Hello Dollies w/rucks extended (IC)
And that was that.
See Pub Backblast for announcements and prayer requests.
Moleskin:
As we wrapped up, it was time to name the new Site Q.
The roots of F3 Gastonia go through Bandit. He knew what this F3 thing was about long before most of us realized it was more than a workout. He’s been a great leader in the region as our first Weasel Shaker and a PAX who blazed a lot of trails in those early days so that we can enjoy what we have today. He hasn’t been a Site Q though. He will be a good one.
So come Q a ruck beatdown at Diablo. There’s a lot of options. It can be all rucking with few exercises. It can be like a bootcamp, just with no running and an added weight to toss around. Regardless, it’s the only time all week in our region that you’re guaranteed to get to use your ruck as a weight. Lots of opportunities to get creative.
I had a blast today. Hope y’all did too.
Yabba Dabba Doo