Fitness, Fellowship, Faith
6 runners and 2 ruckers on a morning that promised to be cold and wet, but was mostly nice, at least til the very end. Starting 30 minutes earlier has helped us dodge some weather a couple times already. Regardless, it’s F3. We run anyways.
Route was the Loftin Park route. Seuss and Quiche got out fast, with Jane Fonda and Virus not that far behind. Fannie Mae and YHC stayed back with the Ghost Six.
Tiger and Paperback Writer showed up for COT.
Better was got.
Yabba Dabba Doo
It was a great day for doing dumb stuff, and dumb stuff was done.
12 PAX for BootCamp, 3 PAX Rucked
WARM-UP————————
Good-Morning Burpees (Alarm Clock w/ one burpee)
SSH
Air Presses
Slow & Low Squats, in cadence
Plank, in cadence
Low Plank, Saw
THE THANG———————–
Mosey with Blocks, swap with another PAX
Wall Sit at Belmont Specialty
Mosey with Blocks, swap with another PAX
At the pavilion:
Burpees, in cadence (6-count)
Ski Abs, in cadence, (4-count)
Carry blocks up hill, other PAX lunged up hill
On the field at the old Middle School for:
The Dumb-o-Lympics !
Relay Races!
-3 teams of 4 PAX each
-Out to the cone and back (~30yds per each PAX) One PAX goes, the other 3 PAX do Side-Straddle-Hops while they wait for their turn
Relay Race #1———
“The Animals” Integrated Medley Relay
-BearCrawl, FrogJump, BunnyHop, CrabWalk
Races #2, #3, and #4——-
-Repeat above Relay Race, rotating exercises thru the team members
Relay Race #5——-
-Overhead Rifle Carry Relay
Relay Race #6——–
-Murder Bunny Relay
Mosey with the blocks
Team Mission Race #1——-
(2 Teams of 6 PAX each)
Get you team’s pile of heavy crap (Blocks and Logs) down the full length of the field and back.
~10 seconds to figure out your team’s plan, then
On your mark, set, GO!
Team Mission Race #2——-
(2 Teams of 6 PAX each)
Teams switch to the other, different pile of heavy crap
~10 seconds to figure out your team’s plan, then,
On your mark, set, GO!
Team Mission Race #3——–
(2 Teams of 6 PAX each)
Instructions: Full team must go down the full length of the field and back. Two PAX must be off the ground at all times.
~10 seconds to figure out your team’s plan, then
On your mark, set, GO!
Race “Double Applesauce”: Two teams of 6 PAX race each other, Indian-Run style, around the track
Block carry back to StartEx
Mary and her Ab work—-
Crunchy Frogs
American Hammers
Mountain-Climbers
Six-Shooters
Time!
COT————————————-ANNOUNCEMENTS——————
Extinction Run – March 4
Folsom Winter Nationals Feb 11th
QSource @ Members-Only – Topic – Leadership Development Process
Members Only – 6:15am ruck, Run 6:30am, QSource 7:25-ish to 8am
TAPs (Thoughts and Prayers), Gratitude——
Breaker – job offer for daughter in law
BOS got a job offer
Orangemen friend dealing health issues
Watts Up – niece ovary issue
Tiger’s Mom. Growth on kidney
Jane Fonda, ex-M
Tesla, ex-M
Tooth Fairy’ daughter
Bubba Sparxxx’ grandmother and parents.
Coffeteria today
Glad to lead today.
Hope you got the work you were looking for, and had some fun!
-Bubba Sparxxx
Crisp morning in big D with a few guys rolling in from EC who obviously saw the Q list and said “I’ll probably need to get in a little extra”. 7:00 am, Wirenut rolls in “almost” on time so now we can start.
Warmup… typical stuff with a few stretches. Let’s Pledge.
Quotes for the day from noted Navy Seal and Motivational speaker Jocko Willink.
Quote #1 – “Don’t just think. Don’t just talk. Don’t just dream. None of that matters. The only thing that matters is that you actually Do. So: DO.”
Mosey around town a little to a newish parking lot for Sidewalk Chalk. 7 spaces with exercises. Perform the exercises to the reps listed and take a lap around the outside of the parking lot then move to the next parking spot. The exercises listed were:
10 Burpees
20 Merkins
30 CDD’s
40 Squats
50 Plank Jacks
60 LBC’s
70 SSH
Quote #2 – “Discipline Equals Freedom.” The name of his book and a hard truth.
Mosey around town through an alley around the Town Square to the entrance where the 24 lb. smaller blocks had been strategically placed.
30 Curls run the courthouse steps to the other entrance for 15 Big Boy Sit Ups and return to the first entrance running the steps again.
Repeat with 30 Overhead presses then American Hammers.
Repeat with 30 Tricep Extensions then Flutter Kicks.
Repeat with Curls and Big Boys.
A certain grandfather may have been using a block in each hand. It blesses my heart to see the active grandparents.
Quote #3 – “We all have a tendency to avoid our weaknesses. When we do that, we never progress or get any better.”
Mosey around the square again only to wind up at the Gazebo for some Ab work picking up a stray wanderer moseying through town alone obviously longing for days gone by when he was a high level town administrator so we decided to take him into our fold. Come on in Mayor. There was a discussion about whether Mayor was trying to double dip on the points for the Pushing Rocks challenge but not gonna happen on my watch. Glad to have you join but, No Rep!
Hammers x 15 IC
Flutter Kicks x 15 IC
LBC’s x 15 IC
Dying Cockroaches x 15 IC
Penguins x 15 IC
WWII’s x 10 OYO
Low Plank for what was seemingly the longest 1 minute ever recorded.
Quote #4 – “Good leaders don’t make excuses. Instead, they figure out a way to get things done.”
Mosey back to the start rolling by Kotter’s Korner and then since several minutes remained we took a lap around the track to finish up.
Quote #5 – “Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.” – Jocko Willink
Announcements: Convergence 2/11 at Folsom at 6:30 am, be there.
Extinction Run on 3/4 at Primal Brewery at 9:00 am in Belmont. A fun event for most abilities. Come on out and be a part of this with a great group.
Prayer Requests: Wirenut’s family, Gumby’s family, Mayor, Anchorman, Freight, Huck, Turtleman and Tonka’s praise report was great to hear.
Pallbearer took us out as only he can!
Thanks to all who came out. One last Jocko Quote from the back of Mayor’s truck. “Stand by to: GET SOME.”
Since some of you won’t read past the first paragraph, let’s go ahead and get the important stuff out of the way. Next Saturday at Gashouse, Dr. Defib will be doing a heart and overall health focused Q. Come on out and join in what I’m sure will be a physical beat down along with a lesson on how to Get Right and Live Right.
YHC led a quick warmup and then the Pain Lab went with Tube and the rest joined the bootcamp. Due to some back issues, today would be a simple workout with low reps and YHC’s interpretation of low impact. We ran a 4 mile loop stopping 7 times to complete the following:
5 PF Merkins
10 Big Boys
15 Mike Tysons
20 LBC’s
25 Plank Jacks
Returned to the start just in time and met back up with Pain Lab for COT.
2/11 Convergence at Folsom, all other AO’s closed, 0630 start
3/4 Extinctin Run at Primal, 0900 start
Be praying for – Huck, Turtleman, Clavin’s M, Defib travel and passing of his friend and mentor, Boudin son
Happy Bday to Nutria’s M!
Sargento took us out.
I’m Broke
Five counting the Q.
We deviated from the written words.
None were in red.
Prayers
Stogie aunt
Mayor daughter’s friend
Montross mom
Huck
Turtleman
Gumby
Others not mentioned
Announcements
Need a replacement runner P200
Extinction Run
Convergence
A few late arrivals so the group did squats until everyone showed up. Somebody that we suspected was Tesla came in on two wheels and hit the big pothole that we always stumble through when we run. Turned out to be someone else.
Mosey to the “recess area” where the basketball goals are for the warm up. SSH, Merkins, LBC’s, Imperial Walkers
Some mumblechatter about this being P.E.
Next, line up on one side and high knees down and butt kickers back.
Kareoke right, kareoke left. Some claim this is the same thing if you turn around in the middle. #showtoknow
Lungewalk down, burpee broad jump back (some mumblechatter about not liking the P.E. Teacher)
lungewalk down, bearcrawl back
Mosey to Davis Park for some hill sprints
10 merkins at the bottom, sprint to the top of the hill, slow mosey back
15 merkins at the bottom, sprint to the top of the hill, slow mosey back
20 merkins at the bottom, sprint to the top of the hill, slow mosey back
5 burpees at the bottom, NUR to the top of the hill
10 big boi’s at the bottom, NUR up the hill
10 big boi’s at the top, 20 American Hammers, mosey down
10 big boi’s, 20 Hammers, 30 LBC’s mosey up
10 big boi’s, 20 Hammers, 30 LBC’s, 40 Flutters
Several times cars came through and interrupted our street takeover. Good job by the PAX calling it out so we could get out of the road. Purple Haze (safety Q) would have been proud!
Partner up for a quick DORA..
50 burpees, 100 merkins, 150 squats
Although at least one team of bat flippers finished this, it was time to mosey back to start so the Q called End-ex.
Mosey back for the Pledge and that was time.
Announcements:
Ghost Flag grab in Davidson tomorrow morning.
February 11, Folsom Winter Nationals 0630 start…all other AO’s closed
March 4, Extinction Run at Primal Brewery in Belmont at 0900
Prayer Requests
Radar’s Sister
Bubba Sparxx’s daughter’s friend with blood disorder
Watts Up niece and niece’s nephew
Tiger’s Mom
Tooth Fairy and daughter/family
Orangeman with friends and coworkers battling illness
It was a good morning to be outside and start the day off right. Thanks for showing up in the Gloom!
13 PAX came out for the best-planned beatdown I’ve ever brought.
Downtown 1/27
Pledge
Warmup
10 SSH IC
RoL LoR
10 Gravel Pickers IC
R L leg up (quads)
Headcount, 13 PAX and myself. We mosey to the parking garage and go to top level via stairs.
Planned mostly upper body today due to my knee, but managed to get in some good work all around.
Had plenty on the weinke, there are more landings than previously thought on the way down(5 total) so we did a round of each set at every landing on the way down, 4 trips down from the top altogether.
Set 1
10 x Diamond Merkins
10 x Oblique crunches R & L
10 x Superman pull-ups
Set 2
10 x Peter Parker Merkins
10 x Lunges
20 x Hillbillies
Set 3
10 x CDD’s
10 x Squats
20 x Imperial walkers
Bonus round
5 x Burpees
10 x LBC’s
20 x flutter kicks
Recovered at the bottom in time for some wall work.
Hip Slappers x 10 IC
Dirty Hookups x 10 IC
Mike Tyson’s x 10 IC
mosey out of parking garage, 5 minutes left. Grab another spot on the wall for a repeat of wall work
wall sit -roughly 1 minute
Hip Slappers x 10 IC
Dirty Hookups x 10 IC
Mike Tyson’s x 10 IC
mosey back to the pavilion where Balljoint called for 10 burpees to close it out.
COT
Announcements
Extinction run March 4th
Ghost flag 1/28 talk to Balljoint for details
Folsom nationals Feb 11th -6:30 start, all other AO’s closed
Prayers
Wirenut’s family, Huckleberry, Calvin’s M, Big pappy- muscle tear, Easy riders son, Haze’s heel, Turtleman, Bedpans buddy Jason
Special prayer for all F3 men, that we may be guided by God’s Will for our lives and that we may be a cornerstone for our families and communities that depend on us.
it’s an honor to be here gentlemen, thanks for coming out!
-Maybelline
Warmups-
Mosey/ walk with block down to first light pole. Modified Route 66 switching from Burpees and Big Boys til you get to the 11th light pole. Curling the block as many times until next light , switched to rifle carry at the 5th light pole.
Moved to parking lot directly across from 11th light pole. Partnered up . One partner curled as many times as possible while other partner ran to designated light pole, then switch. Did the same with Over head presses, and blockies. Rinsed and repeated with a further light pole.
Moseyed back grabbing 5 blockies at last light pole. 10 SSH to finish at the flag!
Announcements-
•Pockets needs someone take place P200
•Ext run March 4th
•Ghost Flag Saturday
•Convergence Feb. 11th
Prayer Requests –
•Huck
•Feta-knee problems
•Gumby’s Family
•Wirenut’s family
Prayers for all these and all those that were unspoken 🙏🏻♥️!!! Great work men 💪🏻
We had 12 for a simple beatdown. Music, ads, picnic tables, running, and no matter how hard the PAX tried, they still bend enough to get in the right position. Here’s what I remember.
The Thang:
Mosey to the top of Martha’s
Mosey to Picnic Shelter by the Turd Shack
50 seconds of exercises / 10 second rest
Run a lap
50 seconds of exercises / 10 second rest
Run a lap
50 seconds of exercises / 10 second rest
Run a lap
50 seconds of exercises / 10 second rest
5 burpees for the ads on Pandora. The Mosey was the break. We stayed busy. To hear the PAX, it was impossible to turn your hands backwards and do a merkin (“My arms don’t bend like that”). Really though, it’s not hard. Give it a shot.
Lunge-Lunge-Burpee for about 5 reps, but then we had to go. Running out of time.
Simple (Mostly) but it got the job done.
Yabba Dabba Doo
An industrial microbiocide. It is a mixture of 5–chloro–2–methyl–4–isothiazolin–3–one (1.11%) and 2–methyl–4–isothiazolin–3–one (0.37%)-5-burpies(full merkin)-9-monkey humpers(100%). It controls the growth of bacteria, fungi, the jigglies and broken belt buckles.
Warm Up:
Imperial walkers
High knees
Squats
5 Burpies
Merkins
Flutter kicks
American Hammers
20 KB Swings
Lunge w/ kettlebell (each leg 10)
Monkey Humpers 20
Front Shoulder Pulls 15
Shoulder Press 15
3 rounds
20 KB Swings
Mountain Climbers 15
Plank Jacks 15
Dying Cockroaches 15
V-Ups 10
3 rounds
20 KB Swings
Derkins 15
WeBulgarian Squat 10 each leg
Werkins 15
Sumo Squats
3 rounds
Toy soldiers
Grass Pickers
Sun God Pose
Curls 15
Around the world, 5 each way
5 halo each way
Squat curl press 10
3 rounds
20 KB Swings
Merkins, Dips, Curls, Shoulder Press to cap off the morning, and release the baddies.
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑