As a leader, you take the blame for anything that goes wrong.  Unless you’re at an F3 workout.  Then you blame Short Sale.

6 of us broke off from the running bootcampers after a riveting warmup by Gashouse’s new Site Q that left us confused and short on time.

We broke out the blocks for a triple nickel on the hill down the nature trail, did squat thrusters, overhead presses, good mornings, rocky balboas, merkins and dirty hookups.

With the kettlebells, we did curls, the bob and weave, pullovers, deadlifts, halos, squats, and more curls.

We also kept coming back to a circuit of toe touches, werkins, superman pull-ups, and flutter kicks.

All in a day’s work at PainLab.

All kidding aside, Short Sale’s creativity has provided some of the most legendary F3 Gastonia beatdowns  I’ll take his best against anybody else’s every day of the week.

Thanks for the opportunity to lead.

Yabba Dabba Doo

We had 20 PAX this morning at the storm.  After a brief disclaimer and seeing no FNG’s we did a mosey to stretch out the legs.

Circle of Pain:
20 minute tabata beatdown (20 exercises, 45 seconds on 15 seconds of rest).

THANG #1
After that Circle of Pain we headed toward the bottom of the parking lot near the athletic fields. There are five light poles that lead to Lakewood Road.

From the first light pole run to the fifth light pole and back, then perform the following 10 merkins, 20 squats, 30 mountain climbers (count one side only), and 40 SSH.   Next from the first light pole run to the fourth light pole and so forth.

In all we got in 50 merkins, 100 squats, 300 mountain climbers, and 200 SSH.

ANNOUNCEMENTS:
48 hour run January 14-15 in Dallas. See Slack for details and sign up!
Second F lunch at Hillbillies in Lowell on Wednesday, January 25.
On February 11 at Folsom (pushing the rock challenge) with vehicles. See Ball Joint for details.
F3 Rock Hill Rooster VI is Saturday, March 4.

PRAYERS:
Continue to pray for my sister Mackenzie who is battling cancer.
Pray for Slaw’s wife.
Ball Joint is traveling north today for his Uncle’s funeral.
Feta (Sargento’s 2.0) received good news on his MRI, but needs to be in physical therapy for a few weeks.

I crawl outta bed and see that it’s just above freezing. I ask myself?.. maintain the position spooned to the M’s six or join the other idiots out there in the cold. You guessed it, I did the right thing today.
I roll up to Bulldog and who do I see first? Hunchback! …waitng for the cavalry to show up 🙌 . Then Maybelline and Orangeman. Spiderman must be caught up in his web cause he was MIA.
I did tell Spidy that I would take Q if no one stepped up. We start with some yoga-like warm ups to get things moving. Then I break out my workout flash cards. It was a typical core-n-more style workout that I do at Painlab. 45 seconds of work and 15 seconds to make the transition to the next exercise. You gotta Show to know 👊
We close out with four minutes of Mary. The goal is six minutes, but sometimes ya just gotta get in when you can.

Announcements: 24 Hours & 50 miles this Saturday from 5:30am every hour for 24 hours 😲 wtf is this all about. Who does this!?
Well, the sign up currently includes Ball Joint, Stogie, Broke, Doodles, Big Pappy, and Nothin, and where is Round Up?
This lead to the conversation by Maybelline about Courtney Dauwalter. She did the Moab 240 race in 2 days, 9 hours, 59 minutes ,,,just 10 hours ahead of the second place finisher. Look her up, she’s a juggernaut.
Which lead to the conversation of women lasting longer than men. You gotta Show to know 😁

Prayers to: Maybelline’s Dad, Turtleman, Noisy Cricket, Clavin’s Mom, and Bondo where are you.

Good work men!

Brief and abbreviated disclaimer since no FNGs

Warm-up – Mosey to soccer field and back

• 30 Mountain Climbers I/C
• 40 High Knees IC
• 50 SSH IC
• 10 Burpees

The Thang

• 10 Merkins
• 20 Big Boy
• 30 Air Squats
• 40 Walking Lunges (20 per leg)
• 50s Elbow plank

Mosey around parking lot after each round. Rinse and repeat 4 times

Next up

• Jumping Lunges x 10
• Burpees x 10
• Jump Squats x 10
• Flutter Kicks I/C
• Mountain Climbers x 20 I/C
• Calf raises x 20
• American Hammers x 25 I/C
• SSH x 25 I/C
• Mosey around parking lot
• 1 min wall sit

Rinse and repeat 2x

The Pledge

COT

• Announcements
• Prayer Request

YHC closed out with Prayer

Thanks for allowing me to lead this evening and always enjoy bootcamps at Midoriyama..

Over and out,

Breaker Breaker

Always good to step away from the familiar to spend some time with men you don’t see very often.  Don’t get out of Belmont as often as I should so when Wirenut posted some open Q dates, seemed like a good opportunity.  Old School always has the best of the best, good to be there.

Started with mission of F3, to plant, grow, and serve small workout groups for men, for the invigoration of male leadership.  Warmup of side stradle hops, imperial walkers, gravel pickers, and some stretching.  Q had posted ahead of time to bring ruck if you have one, most did. Wirenut supplemented with a sand bag.

Grab the weight and go to the pavilion. Workout was simple, but not easy.  50 merkins, 50 lbc, 50 step ups each leg, grab your ruck and take two laps at double time.  Rinse and repeat until time.  Most got 4 rounds and into the fifth when time called.  Broke completed five.

Pledge. If you have a ruck, but have never stepped up the pace,  give it a try.  Completely different workout.

YHC said a few words on the importance of getting out and doing hard things.  Truly does help prepare for the hard times that life can present.  I personally had a tough 2022, F3 brothers were always there to lean on.  There will things that will happen in 2023, so important to be present and available.

Announcements: 50 miler at Old School site weeknd of Jan 14.  Start time 0530, two mile every hour.  Don’t get too comfortable.

Prayer requests: Wirenut family, Tooth Fairy dad, Slim Shady dad, Gumby family, Tiger and family

YHC took us out

Always an honor

Tiger

Pledge

Warm Up

Ran about 1.6 miles stopping a few times for a variety of exercises including: Burpees, Shoulder taps, LBCs, flutters, crunchy frogs,  Dying cockroaches, plank jacks, SSH, Merkins, & I may have missed one or two.  Four corners and Ring of Fire was included at the Food Lion parking lot.

Announcements: up coming convergence-more information to come

Must to pray about

Prayer to take us out

Until next time

EZ out!

January 5th 2021 I threw on some sweatpants and a long sleeve shirt and put on my only pair of shoes (the white new Balance w/grass stains) and drive to Biggerstaff park to meet some guys . I would have never thought it would change me life like it did. Sparky had the Q so we did blocks and I couldnt move my arms, but I came back. That Saturday happened to be the convergence at Folsom and I saw that F3 was a little more then just some guys doing stuff in the parking lots around the gloom of the world!

Fast forward to January 5th 2023, it my turn to give back…so I decided to give ya’ll a beat down!

Warm up: Normal stuff

Thang: Run down to the shelter, grab some bench and do 100 calf races! after about 20 and almost mutney….sike!!! This is dumb! Lets get outta here! (Pappy killed us the previous Saturday with 1000 calf races).

The Real Thang: Starting at the first light and bottom of the parking lot, we are going to do the Sheldon Cooper (10 burpees, 10 Squats, 10 Merkins, 10 Big Boys) Expect we are not going to go down in reps. So now its called the Bill Murry. We stopped at every light pole, and the invisible pole at the triangle, till we got to the Flag at the ag center. *as a kicker for the bat flippers , plank jacks for the 6 at the new light pole before starting work. we all stayed together all the way to the flag! Good Job men! That sucked!

Pledge

The Second Thang: After a 10 count we moseyed over to the top parking lot for Dirty 11s Mike tysons and iperial walker squats, burpee in the middle. after about half way through we had to omaha back towards the flag. We took SA’s count and finished the 11s on the way down to the flag. We made it back just in time!

Announcements:
* 24 hour run in Dallas 14-15 next weekend. See sign up sheet on slack
* 2nd F Lunch 25th @ Hillbillys

Prayers:
* Wirenuts Family
* My Family (uncle passed)
* Roundup Family/baby
* Huck
* Tuttle Man
* Eachother

I took us out in prayer.

Thank for awesome 2years! I cant wait to see what happens next!

SYITG
Ball Joint

YHC had the lead at Member’s Only today and we had a very nice turnout! Had 4 runners and 8 ruckers and a walker. I do want ot mention this walking thing. It’s done at Lake Wylie and it really helps with numbers and getting guys out that might not otherwise show. Then they get in the game. We might want to consider that option for some of our guys.

Good Push. Qsource extremely well attended. We are going right back through the book this year. Let us know how it goes at other AOs where you are trying something a little different.

Tesla

It was not the championship, the football team, or the fanfare that will be on Monday January 9th. This was the Bulldog beat down (and those who attended) for the win. We wrecked some biceps, stretched some quads, chatted mumbled, and packed on some 6’s.

Check this out!

Warm Up:
Imperial walkers
Toy soldiers
High knees
Squats
Merkins
Flutter kicks
American Hammers

Around the world, 10 each way
5 halo each way
Squat curl press 10
Merkins 10
Knee to elbows – slow
K. Swing 15
REPEAT

Take a lap.
5 Burpies
Monkey humpers 10 IC
Zombie walk
Monkey humpers 10 IC
Zombie walk back

Dips
LBCs
American Hammers
Derkins
Curls
Calf Raises
5 Burpies
RELEAT

6 shooters
Wipers
Dying Cockroaches
Flutters
Freddy Mercury’s