Some rucked, some ran, and someone fell running!

The Pledge

COT

Announcements

Prayer Request

YHC closed us in prayer and then we went into StarBucks for coffee and QSource.

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT) – Joke today was I made a faux paux and send lets get back to the COT and end in a rotating fashion.  I owe Pilgrim two burpees.

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warmup:  Easy lap, SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Marching Elephants, MNC x10IC
Pledge
Metcon Work (HIIT) with 40 seconds on and 20 seconds off: Exercise and then run two laps around the school lot.
Split Squat – One leg, next round get the other one.
Step Ups
Squats/Squat Jumps
Dips
Merkins
Mountain Climbers

We got three rounds in and grabbed 25 Tib Raises and 25 calf raises trying to work on muscles not typically worked that help the back and knee.

With a few minutes left we did some trivia for the mission and principles for some burpees as the prize.

Announcements:  Viking Dash 2/25 (5k, 10k, Half),  Extinction Run starts at 9:00 Get there early, May 15 Younglife Golf Tournament, looking for a new site Q at Hollywood.

Prayers/Praise: Huckleberry, Turtleman, Ratchet, DtD team (safety), PAX Injuries, Boudin (Back, Son and Daughter), Clavins M, Radars sister, Tooth Fairy, Wirenut, Pillagers M, Termites brother, Silent prayers by PAX

Name-O-Rama:

BOM: Pilgrim took us out.  Thank you all for coming out.

17 men showed up with what was supposed to be a rain out. This is how it went.  Brought the pipes out and did a circle up 4 feet apart . You are supposed to make the pipe stand and shift over to grab the next pipe without it falling. Needless to say it fell each time and we got to several rounds of burpees… ( or granny burpees as I call them ) anyway went from there to what is called 1st and 10… line up the cones 10 cones 10 yards apart and basically doing 11’s sprint to end and eliminate a cone each run back. Diamond merkins and low , (debatable slow squats). Then back round of mountain climbers and one other exercise… Old people can’t remember all this stuff anyway. After a count 10 down eagle hill mosey and back up the hill through eagle park stopping to wait on the pack with LBC’s… top of the hill still had time to get out the toys again ( pipes ) did Mary’s with whatever exercise was called the pipes were in use. Got pretty interesting. Oh and forgot to describe the fall. Somebody ( me laid out the cones with a blind speed bump) needless to say everyone was tripping over it and I kept warning them till I fell all over the place and busted my knee. In the famous pax fashion IM OK… then the next day my knee was swole up and hurting. Anyway great day thanks for the privelege to lead guys always an honor.

Anouncements: Que against Que march 2nd at goat, Grow ruck schedule also one in Charleston June 10th… talk to Tiger for more details, Extinction run March 4th starts at 9 am. ,

Prayer Request: Radars sister, Tigers mom, Praise from whats up nephew’s heart was good! Tooth fairy daughter, Termites brother

When I first heard about the ghost flag I was intrigued! I heard tales of frozen Shelby convergences and trans regional rivalry’s! Apparently this used to be a big deal! So I started doing some Twitter research to figure out where this thing was. I tracked it down to the Statesville region back in April 2022, things happened and my plan to get the Flag never really got off the ground. Fast forward to January ’23, with my newfound position as 2nd F Q I thought now was the time to go get this thing! I reached out to KnarlyGoat and he said it was still in his garage! We made it to Downtown Statesville with about 15 minutes to spare and quickly found out that we were 1 hour late to a local Army vs Navy 2 hour CASUP. No worries we jumped right in! The order to grab the shovel Flags and let’s mosey was given I grabbed the Ghost Flag and We were off! I was a pretty good work out, we did some sandbag work, we marched in Caidance, ran up a big hill and finally at the end did a couple merkins and maybe a Burpee or 2. The Navy won the Casup , but the real winners were The Gashouse Clowncar as we came home with the Ghost Flag. Thank you, HIM for coming with me! Special shout out to F3 Goodwrench (Danny Barker) for coming across the lake to hang out with us as well. Now lets see how long we keep it this time!

SYITG
Ball Joint

Runners ran.  Ruckers rucked.

Solid crowd of HIMs put in solid work.

Took 2 full days to pen this gem of a backblast.

Yabba Dabba Doo

Didn’t want to get out of bed this morning. It’s cold, I’m tired, My foot is still killing me every time I run, It’s been a long, long, long week and I just don’t want to do this today. That’s all the excuses I came up with as to why I wasn’t going to run this morning. I have the Q and I’m leading the Q Source today that’s why I’m even contemplating going. “But surely someone will take over for you given the week you’re having “ a little voice just keeps saying. I finally tuned out that noise and got my butt out of bed up to Ingles. Better late than never I guess. Everyone has been long gone and I’m fidgeting with my phone and earbuds and notice a PAX heading through the parking lot. It’s like he was there just to pick me up. So I picked up with him ran/walked to the college and back just in time to be late for the COT. I got an earful from Mayor about hurrying up to get to Q Source. He’s right so we finished up outside just in time to wait @ 30 min. for erbody to get coffee. We then had a great discussion about Adam Lambert and how we think he was once on American Idol and he may even be the Leadman for Queen now IDK. Once everyone settled in we had a great conversation about Courage, what it means and what all it takes to be courageous. It didn’t take a lot convincing myself that I needed to be out here with my Brothers today but it did take a lot to actually do it. There’s a lot of power and love in this group and I am grateful for being able to participate in it. Thanks for the love and support you all have given me these last few years and especially the last few weeks.

Eleven devilishly handsome dudes and [redacted] showed up to Midoriyama on 70 degree afternoon.

No disclaimer.
Warmup: YHC breaks out the Dasterdly Dice of Death.
Mosey to small soccer field.
Ultimate frisbee was played.
Same result as always: a old geezer named after a rock band team won.
Mosey back to flag.
Cool down: Dastardly Dice of Death.

Pledge.
COT

Announcements:
Convergence
Extinction Run
Mortimer
P200
Q vs Q

Prayers:
Purple Haze
Slaw’s M
Huck
Turtleman
Melton family
Gumby
Others

YHC took us out.
Thanks for letting me lead.

Warmup————-

SSH, Monkey, Frogger, AirPresses

The Thang————

Mosey to the parking lot on the far side of Goat Island  (5 burpees along the way)

At the parking lot:

Suicides:  Run only

Suicides with exercises at each stop:  20 Big Boys/20 Merkins; 20 Mike Tysons/20 CrunchyFrogs;  20 Jump Squats/20 Am Hammers; 

Suicides:  5 burpees at each stop

Mosey back

51 LBCs, IC

Mosey to the Hill next to the NEW Floyd & Blackies

DoraBOMBS on the Hill – Partner Work

25 burpees, 50 OH Presses, 75 Merkins, 100 Big Boys, 125 squats

Hill Sprints, Walk back down.   We had time for 3

Back to StartEx for Gratitude-Plank

Time!

COT——————————-

Announcements—
Extinction 9 primal
Convergence Winter nat’ls – 6:30am at Folsom
Young life golf – may 15
2ndF lunch – Tue 21st of month

TAPs——

Tooth fairy – daughter’s surgery
Watts up – nephew heart surgery, father in law
Tiger’s son sick
Breaker’s son CPA Exam
Tater Hole – lost father recently.  Encouraged us to spend time w/ our parents while we have them.
The Cycle of Life
Orangeman – grandbaby on the way

I really thought Tater Hole was speaking French (sacrebleu!) at the COT.   Turns out he was just speaking GraniteFall-ese.

Glad to be out there with these PAX today,

-Bubba Sparxxx