This morning at Diablo Sammich at its new location Publix on Hoffman Rd started with a nice cool breeze from the distant but approaching Hurricane Ian.

As YHC pulls into the parking lot the Pub regulars were gathering for there morning jaunt.  Flag was planted and friendly hellos were being exchanged.  YHC must comment on as far as I can tell Flintstone was running around the parking lot when I showed and was still running when I left an hr later only stopping for the pledge and COT.  Way to push brother.

Bandit and Goose arrive to join Tube and myself for a morning ruck.

Pledge

Diablo breaks off from the Pub Runners.

We ruck over to the Dr. office parking lot.  Each Pax calls a 20ct of an ab exercise.

LBC’s

Heels to Heaven

Michael Phelps

Dying Cockroaches

Ruck to Old Well Ln.  Down the hill and back up twice.

Continue down Hoffman Rd to Elkhart Cir, down maybe 100 yards to turn around and start heading back.

Stop back by the same Dr’s office for more 20ct of Mary.

This time:

LBC’s

American Hammers

Big Boy sit-ups

Penguins

Over to the handicap parking signs:

20 calf raises feet parallel

20 calf raises feet turned out

20 calf raises feet turned in

Ruck back to flag

It was a great morning with ever better guys.  We got to hear a little about the world travels of Goose.  Seems that he has been everywhere.  Nothing educated and inspires like travel.  This must be true of Goose.  He is both educated and inspirational.  Bandit is beaming….and rightfully so.

Thanks Tube for the encouragement and telling me that the location has changed.

Hear Ye! Hear Ye!  To the Diablo Sammich participants.  If you are wanting to post at the Sammich, it is at the Pub now.

Roscoe led up in the COT and prayer.

Prayers for FL in the midst of this storm.

Tube’s M with kidney stones.  Those things suck bad.

It was a wonderful way to start the day.

Stay safe out there.  Gonna be rainy.

AYE!!!!!!!!!!!!!!

Timeframe

I freestyled this one with some mobility and running drills. last 15 mins or so was some ultimate rules football. It was a blowout for sure and I think Leppards team won (only bc he was on my team this time). Temps were in the 90’s most of the day but began to cool off during the workout as a cooler front moved in.  It was fun as always!

I rolled into Folsom at 4:20 this am to set up for week 4 Iron Pax Challenge. We had a couple PAX that wanted to get a head start due to this one being a long grind with some mileage.  We got Stogie and Ozark started around 4:35ish and me and Balljoint accompanied them on a few of their runs for moral  support until the rest of the gang started rolling in. It was about 50 degrees and alittle breezy but we had some music and a lot of work to warm us up and keep our minds off it.  Here was the prescription.

100 Gas Pumpers
50 Jump Rope
1 mile run

25 Hello Dollies
25 Burpees
50 Jump Rope
400-meter run

25 Hand Release Merkins

25 V-Ups
50 Jump Rope
400-meter run

25 Leg Raises
25 Jungle Boi Squats
50 Jump Rope
400-meter run

25 4-count flutter kicks
25 Bonnie Blairs
50 Jump Rope
400-meter run

100 Big Boy Sit-ups
50 Jump Rope
1 mile run

Everyone was pushing themselves and one another this morning. No matter the time everyone should be proud for even getting out of bed to get it done.

Welp, it is that time of year again! Time to drop the humidity and temps AND get back in the gloom. Went like this:

COP:

SS – burpees X 5

IWs X 20

Gravel pickers X 20

Mtn. Climbers X 20

Tesla Stretches X 20

Mosey over the field for Blimps as follows:

Half way – 10 reps

End  – 15 reps

Mosey back

Do it all as a team

Burpees, Lunges, IWs, Merkins, Plank Jacks, Squats.

Over to the benches for some work:

Step ups, Dips, inverted big boys, dirkins 10X

Parking lot suicides 1st round

Burpee Broad jumps 2nd round

Suicides again 3rd round

Mosey back to the field for a Tesla special: Bear crawl slalom! Everyone gets 3 runs.

SSH X 10

Hand release merkins X 10

Back to COT, 2 minute plank to end – pledge.

NMM:

Good crowd, good workout, everyone got it done! Amazing community we have here men. Let’s keep pushing the rock and getting better!

Tesla

Three Q’s in a row for me this week. The Back Blast begin to struggle to say the least.

Grammer slips and Laziness can take place when realizing you got some paperwork to complete.

At least for me it does.

Warm Up!

Mosey to the Ampitheatre

Australian Mountain Climbers and Rocky Balboas three rounds each

dips and foxholes three rounds each.

To the Court!

Tennis court that is.

Dora 1,2,3, with Merkins Flutters and Seal Jacks.

Total recall!

Time for a little triple Nipple I mean triple Nickel to finish the morning.

Burpees and squats.

We finished with some Sarlacc Cherry Pickers.

Time

I encouraged the Men at the end to step and Q! We are only as good as the Men who Lead. Take the next step this aint a game where you ride the bench and the coach puts you in. This is a Game that you can step in at any time and lead others to Greatness. I believe any Man in F3 can run a Q.

GO DO IT!

The Bed Pan is full…

Since they are not displaying on the post. Is the link broken? I have shown three former nantans and site Q’s that they are entered on my form.

OOMPA LOOMPA Q

Slaw
Broke
Def Leppard
Wojo
Purple Haze
Hokie
Blart

Samuel told Saul:

The Lord has found a Man after his own heart.

1 Samuel 13:14

Saul fit all the criteria of a king. The Bible says he stood a head taller than everyone else.

But there was one problem, he didn’t seek the Lord for guidance. So God found someone else David!

David Chased after the Heart of God!

In order to have a better relationship with the Lord our aim should be to please the Lord in everything we do.

Chase after his word, and let it come alive in you, and watch your relationship with HIM grow.

The Bed Pan is full,

After the Pax ran and the pledge was pledged we prayed for the request and discussed Missionality.

Q source is a great way to bond with your brothers of F3 and gaining some great Knowledge about life.

The Bed Pan is Full.

We did neither of those things this morning at The Ricky Bobby, but HIM’s Orangeman and Tesla get some credit for showing up with multiple bee stings from a run through Rocky Branch park yesterday.  Gator, Slim Shady, and late-arriving J2C rounded out the six of us in the Gloom.

Started at 0530 with a brief disclaimer and warmup of SSH, Hillbilly walkers, gravel pickers, Nolan Ryans (all 10xIC), and 5 burpees OYO.   Got a quick count off, then moseyed to the back parking lot, but first stopped at the wall facing the softball field.  Half of us took a seat on the wall while the others did hip slappers (10xIC), then we switched.  Continued to mosey around to the edge of the parking lot near the playground.

The Thang:

One HIM called an exercise.  The HIM to his left ran to the other side of the parking lot and back while PAX do the exercise AMRAP.  We started with hand release merkins and did a variety of other stuff.  After 2 full rounds, moved to the other side of the lot (bear crawl halfway, high knees the rest) for “rinse and repeat.”  Good mumblechatter during this, including speculation about why Tom Brady’s wife doesn’t like him playing football (huh?), and Gator even spotted a shooting star while doing flutter kicks (or Freddy Mercurys or LBC’s).  After 2 more rounds, carioca-ed back to the playground side and changed it up a bit.  Instead of a there-and-back run, we circled up.  Bear crawl around the circle marked the time for each exercise.  Got in 3 rounds of this, then moseyed back to the wall facing the softball field for alternating hip slappers (10xIC) and wall sits.  Moseyed back to the flag for a rapid-fire round of Mary during the final 2 minutes.

Announcements: 
2nd F lunch TODAY at Vietnamese place near Adventure Landing (Franklin and Cox Rd)
Oct 8 Amoeba Ruck – check Slack for details
Oct 15 Convergence with Lake Wylie at Bulldog

Prayers:  Tesla’s family, Nutria’s brother-in-law, Orangeman’s daughter and other Florida residents in the path of Ian.

Glad to have these 5 HIM’s out this morning to help push the rock!
 – Nutria

Wiffledick. If you weren’t there, you missed the best Q ever in the history of F3 Midoriyama.

Blart running EC while I drove in. Little chit-chat beforehand.
1730. Let’s get this party started.
Disclaimer. Suggestions only. You vs you. Don’t hurt yourself.
Bastardized version of the Q Slaw led on 27SEP16 where YHC posted as a FNG.

WARMUP
Seal jacks 15 ic; toy soldiers 15 ic; Hillbillies 12 ic; Moroccan Night Clubs 20 ic; LBCS 25 ic.

The THANG
Indian run to small soccer field. 30 count rest.
30 reps high knees; 30 SSH; (Stop Wiffledicking-full rep with clap at top, slap on hip) 30 reps imaginary jump ropes; 30 count rest.
Rinse and repeat.
1 merkin, 1 crunch, 1 jump tuck, fall on your ass, roll right, 2 merkins, 2 crunches, 2 jump tucks, fall on your ass, roll right, 4 merkins, 4 crunches, 4 jump tucks, fall on your ass, roll right, 8 merkins, 8 crunches, 8 jump tucks, 30 count rest.
On your ass, 1 vee-crunch, roll left, 2 vee-crunches, roll left, 3 vee-crunches, so on and so on until 10 vee-crunches. 30 count rest.
Repeat from 10 to 1 with roll right. 30 count rest.
Mountain climbers, 5 ic. High to low merkins, r elbow down, l elbow down, r elbow up, l elbow up, 2 reps. 5 rounds. This sucked big time. 30 count rest.
Mosey to horseshoe pits.
Pair up. Pax 1 grab a block, Pax 2 line up across pits by the opposite stob.
B.L.I.M.P.S.
B=murder Bunny for Pax 1 to Pax 2. Pax 2 does Broke perfect pushups until pax 1 transfers block. Pax 2 murder Bunny while Pax 1 does Broke perfect pushups. Pax 2 returns block.
Mosey to near turd shack.
L=Leg lifts 10 ic
I=Imperial Walkers 15 ic
M=Mountain Climbers 20 ic
P=Plank Jacks 25 ic
S=Slaw’s Slow Squats 30 ic

Bear-muda Quadrangle
1 burpee, bearcrawl to corner of turd shack, 2 burpees, bearcrawl to corner of turd shack, 3 burpees, bearcrawl to corner of turd shack, 4 burpees, crawl to corner of turd shack. Q from the rear! The death of old man wiffledick.
Mosey to flag.
22 Def Leppard Pushups ic for veterans

Announcements
Lunch tomorrow, Adopt a street cleanup Saturday weather dependent, Amoeba ruck the 8th, Convergence the 15th, Christmastown 5k Speed for Need.

Prayers
Purple Haze’s mom
Huck
Turtleman
Gold Digger’s Grandma
Gumby’s mom
Sarlacc’s daughter
EZ Rider’s son
Broke’s M
Others not mentioned
Those in the hurricane path

YHC took us out.
Thanks!

Hard to believe that it’s been six years. Counting YHC 4 pax were present for my anniversary Q. Best group of guys that I have as friends.

For Slaw’s Q:

Are we doing more Burpees?