Nice crowd at The Storm this morning. Lots of reps with all F3 core exercises!!
SA
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10 men at Mt Hollywood. Nice work men!!
SA
Warm Up
Putting on a mask – or breaking out of an insane asylumn
– Imperial Walkers
– Curls
– Tricep Extensions
– Halo
Take our first victim
– Grab, Lift, choke = squat, curl, press
Next victim
– Rip them apart = Lawnmowers!
– Zombie Walk to the next victim
– Grab them by throat – one armed squat with kettlebell overheard / Flapjack
– Throw them into a lake of fire = Kettlebell swings!
Rection to Being Shot
– Lunge
– Bear Crawl
– Flutterkicks
What do you do after being hit, run over & shot?
– Big Boy Sit Ups
– Merkins
– Squats
– Toy Soldiers
– Curls
KB Press
Derkins
plank hip dip w/ KB pull
flutter kicks
American Hammers
20 Freddy Mercury
Its not what we did so much as it is why we do it, but the work is below the Moleskin. When I was asked to take the Q for this series (although I am not a Redwood original, just old) and I was asked to give some information on what some takeaways have been. When I first started, I was definitely a sad clown, but I remained that way for some years until I had an injury that changed my perspective on life and wasn’t taking it seriously. I realized I had the tools in front of me the whole time. I decided to become a pro and not be a mascot. With that said, I am very mindful of what kind of leader I need to be and where I fail. My tone and attitude set the pace for others around me so learn from your mistakes. Invest time and take Q source seriously. There are three locations around the area. The more you give, you more you will receive. Find a shield lock, but be mindful and make sure you commit and they are committed. Practice good form and don’t worry about being at the back. Hold everyone to the standards. 10 good squats and a run at the back is better than 10 bad ones. The form sets everything up. Be a leader and get uncomfortable taking on leadership roles (Q’s, site Q, call three burpees like whoopee does for more work, etc.). Most importantly, is make sure everyone knows they can count on you and whatever you say to them is coming from a place of love, nothing else. Your word must be impeccable.
Disclaimer
Flagpole for Pledge
Principles of F3:
- Free of charge (zero cost, never charge for a workout)
- Open to all men (no matter the man, you are welcome)
- Held outdoors (rain or shine, heat or cold we are out there)
- Peer led (led in a rotating fashion by the men who attend)
- 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!
Warmup: SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles
Thang:
Mosey to ball field/shelter
- AMRAP 15 each (split squats, calf raises, full squats. 10-minute timer. Shoot for three rounds Run down to the second pole and back. Whoopee called some burpees because he could.
- AMRAP 15 each (merkins, big boys, leg raises) 10-minute timer. Shoot for three rounds Run down to the second pole and back.
- Route 66 Bobby Hurleys
Mosey back to start doing ascending Merkins at each street light at the entrance. We got to 10. Time check for Mary
French fries, Michael Phelps, Freddy Mercury – all with 10 count or IC.
Iron Hulk up to 5 and time was called.
Announcements: Blood drive South Point UMC 11/9, Christmastown 5K pushers and pax, Rocky Branch 5k this weekend, Morons 4 beer 11/12 collecting stuffing,
Prayers/Praise: Simpson Family (Cancer), Ozark and Huckleberry starting new jobs, friends baby, Stogies pastor (Cancer).
Name-O-Rama:
COT:
Light crowd at The Sword this morning, I guess the rain scared a few guys off.
Filled in with the Q for Huck and we discussed Psalm 130:1-8 and the importance of being honest about where we are , who we are and who God is. Be thankful for all you have, you are forgiven and accepted by God.
Announcements
Christmastown 5k
Christmas party
Prayer Request
Sargento and the Royal Elbow
Mayor and the Regal Shoulder
Huck
Turtleman
SA
Round Up took us out.
I’m Broke
Tesla rolled in for the EC ruck at 4:57 am, a full 3 minutes ahead of launch.
Had a great chance to catch up a fine HIM before leading what would’ve been a hellacious beatdown if we’d had the 3 hours or so needed to complete it…..
7 PAX in all came out for this beatdown, primarily to witness the one and only Tesla, demonstrate the one and only acceptable merkin in his territory. In case you’re wondering, the hand release requires a full outward arm extension for credit.
I originally had 11 sets of 11 workouts planned, but time simply didn’t allow it. The PAX enjoyed a wide array of workouts, burpees and an insane set of 121 morrocan nightclubs were demanded by Watts Up, so the workout couldn’t continue until he’d had his fill of burpees.
rounded up with COT
Prayers for:
Tooth Fairy – Big Meeting w/ execs
Stinky Bird – Health in household
Saul – Associate Pastor at Southminster Presbyterian Church.
Those suffering with depression and thoughts of suicide.
Nutria’s brother in law
EZ-riders son
- Maybelline
PAX showed up. Near perfect morning for a mosey.
The Pledge
We ran the Wells Fargo Route.
Announcements
Sat Folsom Halloween edition (whoops)
Morons for Beer in Columbia 11/12 (talk to Gearwrench)
Christmastown 5k (talk to Broke)
Prayer Requests
Sargento’s recovery
Huck
Tube’s M kidney stone surgery went well
Turtleman
Purple Haze’s mom
Sister Act with the flu
Prayer to take us out.
Until next time…
In COT, YHC noted that is was 10th annual Gio Day which celebrates Giovani Bernard’s 73-year punt return touchdown which helped the Tar Heels defeat the Workpack. For all but a handful of people to ever walk the Earth, this is an irrelevant event. However for those that care, it mattered. If you ever want to hear why, post at The Pub one morning, and we’ll talk about it during a mosey around SOGA.
Woke up to the sound of rain drops falling outside my window. It was unexpected, but it wasn’t going to be an obstacle for 5 PAX this morning.
Warmup
SSH IC x 15
Merkins IC x 15
Imperial Walkers IC x 15
The Pledge
Mosey down the road behind Pelican’s. Stop at each light post for 5 squats. One light was out so 5 burpees at that post as a penalty for the light being out.
Stop as Gastone’s Hill. Up the hill and back down with 3 merkins at every mail box on the right (27 in total). Continue mosey down the road with 5 more squats at the last light post.
Mosey over to the covered walk at Robinson. Round of 11’s starting with 10 Dips on one side and 1 Big Boy on the other. We made it to 5 Dips and 6 BB’s when an Omaha was called.
YHC was mesmerized by the bright lights overhead in the walkway so we used those lights for what was called BSB (BrightLight Suicide Burpees). One burpee at the start. Run to the first light for a burpee. Back to start. Run to second light and a burpee. Back to start. Continue until we’d done a burpee at each light down the walkway.
Time was short so quick mosey back to start.
Announcements
New Q November
Keep an eye out for a new Downtown shirt
Prayer Requests
EZ Rider’s son
Sargento’s recovery
Amazon’s M and upcoming birth
Prayer to take us out.
Until next time…
There is just no substitute for nantan Saturday – With former nantan Stroganoff out sick I was called up from the bullpen to sub in at the gashouse. Most pax were smart to stay away. With a sparce crowd the weinke needed significant modification. So keep it simple – I challenged pax to push themselves to perform to the best that they can. I knew they were going to push themselves physically (afterall they showed for my Q) but I challenged then to take this home and do more in the their second and third F. Ask yourself – what are you capable of… what can you do?
Warm -up SSH, merkins, LBCs
Mosey to Grier parking lot for 11’s with big boys and American hammers with lounge walk in between.
Mosey to football field for starfish work. Starting in the center mosey to first corner for 10 burpees back to center for 10 flutters, mosey to second corner – 20 merkins. Back to center for 20 flutters, mosey to third corner for 30 LBCs and back to center for 30 flutters and mosey to 4th corner for 40 LBC and back to center for 40 flutters. Somewhere along the line Tube mentioned that burpees are one of his favorite exercises. That was a mistake. YHC called EMOM burpees with sets of 8,9,10,11,12,11,10,9,8. Real crowd pleaser. Closed out workout with triple nickel with LBC and CDDs. Mosey back to flag for 3 min of Mary.
Announcements: Christmas time 5K 11/6, Christmas party 12/3
Prayers: JJ’s church members, Huck, Turtleman, Pax on IR including those with flu and broken elbows
As always leading these pax is an honor. Until next time
Defib out
We rucked up Armstrong Park Road making several stops along the way for squats and merkins until we reached Fire Station #4. The ruck back was all down hill from there!
Good work men!