Warm: SSH, Burpees, Plank Jacks, Burpees

The Thing:

20 merkins, bear crawl to set point, 30 lbcs, bear crawl to set point, 20 squats. Then make your way back to starting point stopping for each exercise.

20 werkings, crab walk to set point, 30 flutters, crab walk to set point, 20 lunges. Then make your way back to starting point stopping for each exercise.

20 jump squats, broad jump to set point, 30 heels up, broad jump to set point, 20 diamonds. Then make your way back to starting point stopping for each exercise.

Lap around the parking lot.

20 step ups, mosey to 30 dips, mosey to 20 derkins, mosey to 30 dips, mosey to 20 step ups.

20 rocky balboas, mosey to 30 donkey kicks, mosey to 20 mike tysons, mosey to 30 donkey kicks, mosey to 20 rock balboas.

Mosey to the other school for 10 burpees, 30 calf raises

Mosey to steps: 15, 10, 5, 10, 15 calf raises, 5 burpees

Mary Core work

Today being Veterans Day, I thought it was fitting to do 22 of each exercise to take the time to think about and pray for our veterans. As sadly 22 veterans commit suicide each day.

Warm: SSH, Burpees, Plank Jacks, Burpees

The Thing:

22 merkins, bear crawl to set point, 22 lbcs, bear crawl to set point, 22 squats. Then make your way back to starting point stopping for each exercise.

22 werkings, crab walk to set point, 22 flutters, crab walk to set point, 22 lunges. Then make your way back to starting point stopping for each exercise.

22 jump squats, broad jump to set point, 22 heels up, broad jump to set point, 22 diamonds. Then make your way back to starting point stopping for each exercise.

Lap around the parking lot.

22 step ups, mosey to 22 dips, mosey to 22 derkins, mosey to 22 dips, mosey to 22 step ups.

22 rocky balboas, mosey to 22 donkey kicks, mosey to 22 mike tysons, mosey to 22 donkey kicks, mosey to 22 rock balboas.

2 laps around the parking lot

Mary with 22 of what was called

Bos and Flintstone did a slow slow mosey to prepare for Flintstone’s marathon on 11/12

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.

Flagpole for Pledge

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

The Thang:

• Line up according to Spackle’s direction
• Run in cadence to FUSE stopping at intersections/locations chosen for ascending work.
• Exercises:
  5 burpees
  5 burpees, 10 Merkins,
  5 burpees, 10 Merkins, 20 Squats
  5 burpees, 10 Merkins, 20 Squats, 40 SSH

11s at FUSE lot with CDDs and Curb Squats (heels on curb and do a full range squat)

Route 66 with Bobby Hurleys.

Move to the fence for 20 calf raises called by YHC.

Mosey back to start stopping at locations earlier to work the number back down and dropping an exercise at each location.

Questions:  Does Veterans Day have an apostrophe (no). What was it originally called (Armistice Day). Due to government mishaps, it was moved and celebrated in this month until correct (October).  Who signed the bill making it Veterans Day (Dwight. D “Ike” Eisenhower).  What branches of service fought in WWII (USMC, ARMY, NAVY – Air Force was formed after and was the Army Air Corp)

Time was called but Sister Act asked about 22 for vets.  He called them for the finish.

Announcements: Stuffing to Gearwrench for Morons for Beer, Need pushers for Christmastown after Thanksgiving so HC to Broke, can goods to Freight and BOS for DCM, Christmas party 12/3, Ultimate Frisbee Thanksgiving morning at 7 (Midoriyama) so HC to Freight,

Prayers/Praise: EZ’s family, Veterans, Ball Joint at the race

“Perhaps you and I have lived with this miracle too long to be properly appreciative. Freedom is a fragile thing and is never more than one generation away from extinction”
~Ronald Reagan

Name-O-Rama:

COT:

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)

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!

When asked to Q The Goat, your response should be “why not!”. And that’s what YHC said when asked by Bubba Sparxxx, especially since YHC met the “less than 10 Qs” for the New Q November movement. Today marks #9 for 2022, so guess who will be volunteering for more.

After the pledge and the requisite warmup, the Pax moseyed to the train bridge for the wall experience. A bit of wall sitting, then 10 hip slappers I/C, followed immediately with 10 Australian MCs I/C. Perfect timing as the train rolled over us, so 5 burpees for the train!

For the main event, YHC called Route 66, but modified it to Route 666. This usually means triple the number of exercises (so we did merkins, squats, and LBCs), but also 2x the reps. This meant 2 to 22 reps instead of 1 to 11. The Pax pushed hard, so there was easily enough time to squeeze in a reverse Route 666, same exercise, 1x reps from 11 to 1. Food for thought for your next Q at The Goat… There are 22 light poles between the upper lot by the tracks and the entrance to the island’s back parking lot.

The back lot is nice and flat, and long, maybe 100 yards, just the right distance for suicides, Orangeman style. All that means is some exercise thrown in as you traverse back and forth, slapping the ground as any good suicide drill would have. From the start, mosey to light pole 1, do 10 Freddy Mercs, run back to start. Mosey to light pole 2, stopping at #1 for Freddy Mercs, continuing on to #2 for more Freddy Mercs, stopping at #1 again for Freddy Mercs, then heading back to the start. Last round…head to the far end stopping at #1 and #2 for, you guessed it, more Freddy Mercs, before heading back to the start, again stopping at #2, then #1. Checking the time, YHC deemed there to be enough time for another set of suicides, giving the Pax an opportunity to step up and call the exercise. Lo and behold, young buck, Buckshot called out Moroccan Nightclubs. YHC feigned short term deafness until old fart Tesla yelled burpees. It was a lot of work, but all Pax finished the suicide of 5 burpees, so we moseyed back to the flag.

Announcements: Christmastown 5K, reach out to Broke for SFN, sounds like there are 5 chariots; Christmas party Dec. 3 at Lewis Farm

Prayer Requests: Nutira’s brother in law and family on his radiation recover; Tube’s M on kidney stone recovery, Amazon’s new baby, and all the babies coming!

YHC took us out.

It was an honor to lead -Orangeman

When asked to Q Crossroads, your response should be “why not!”. And that’s what YHC said when asked by Purple Haze.

It’s Crossroads… some rucked, most ran, and then we discussed Shared Leadership, without coffee (better be the last time that happens!). Wirenut did share donuts, and we all shared some good fellowship.

Announcements: Christmastown 5K, reach out to Broke for SFN, sounds like there are 5 chariots; Christmas party Dec. 3 at Lewis Farm

Prayer Requests: Nutira’s brother in law and family on his radiation recover; Tube’s M on kidney stone recovery, Amazon’s new baby, and all the babies coming!

YHC took us out.

It was an honor to lead -Orangeman

Thursday morning November 10, 2022; a group of great HIM’s took a mosey ruck through Flintstone’s old stomping grounds.  We did some merkins, squats and homer/marge.  Throw in some lunges.  Back to the Pub.  Maybelline with announcements and prayers on Pub blast.

2.5 miles

Great fun today men.

Linus

First Q in a while and it was great!

We all got in the work this morning. Great work guys.

Announcements
We need stuffin. Bring it to Folsom Saturday
Touchdown beatdown Saturday
Christmas party
Christmas town 5k pushers

Prayer Request
Huckleberry
Defib friend
Our government
Wichita wife and family
Purple haze mom
Round up wife

I took us out. I enjoying praying with and for the guys. Make it a habit to pray and talk to the lord daily. It is important that we take things to the lord for His guidance and perspective rather than getting a worldly perspective on our situation. God always has the answer for our good and His glory!!

“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”
‭‭Philippians‬ ‭4‬:‭4‬-‭6‬ ‭ESV‬‬

Duo ruck. 2.4 miles, beautiful morn

Pledge

Disclaimer

Led a bunch of great HIM’s in workouts.

Warm Up:

SSH- 20 IC

Squats- 10 IC

LBC – 10 IC

To Martha’s:

*Following Mayor’s lead, Triple Nickel with Merkins and Squats (perfect forms)

*In tribute to Whoopee, Bojangles Biscuit one time around the track

*Dora 1-2-3 (no count, mumblechatter encouraged)  It took Watts Up some time to figure it out.  Instead of counting just focus on form.  Merkin/Squat/SSH.  Merkin, each partner takes 1 lap / Squats, each partner takes 2 laps / SSH, each partner takes 3 laps.  Short Sale must have been rolling in his fartsack.

*A quick round of run and holds:  Partner 1 planks while partner 2 runs and flapjack

*Sprints/Mosey’s

*Dora 1 – Homer/Marge while partner runs

*Sprints to the house

Announcements:

Blood drive today at First United Methodist in Belmont, sign ups on slack

Christmas Party on 12/3

Need chair runners for McAdenville 5K Speed for Need

Prayers:

EZ Rider and family

Radars sister

Nutrias Brother in law

Turtleman

Gastone

Honored to Lead:  This backblast was supposed to be shorter, I’ll work on that next time

Linus

Warmups- 15SSH, 15 gravel pickers, 15 merkins , 3 burpees

PLEDGE

8 Light poles- counting the bend and the flag pole at the top- 5 merkins, 5 big boys

Parking lot at top- Dirty 11s – 10 LBCs 1 merkin, burpee in the middle

Head back to PL, grab a burpee at each light pole

Plank Position- 2 minute plank

Hopefully not later than 6:10- bottom of parking lot – bear crawl to the flag stopping every 6th line – do 5 big boys , 15 BBs at last line to make 45 total.

Back in the circle- 15 Vups, 15 Leg flutters, 15 LBCs..

Finished with 1 minute plank

Name- O-Rama

Announcements- Christmastown, Thanksgiving frisbee, some marathons/ relays

Prayer Requests – Huck, sickness , everyone’s kids, Pink Floyd’s mom , a few more that have left my mind at the moment. I’ll do better next time
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