Disclaimer

Flagpole for Pledge

Principles of F3:

1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion
5. End with a Circle of Trust

Mission of F3:  Our three Fs stand for Fitness, Fellowship, and Faith and our mission is to Plant, Serve and Grow men’s small workout groups with the intent of invigorating male leadership throughout the community.

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

Thang:

10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  See if you finish or how many rounds can you do.

1. Merkins
2. LBCs
3. CDDs
4. Squats
5. Lunges
6. Burpees
7. Leg Lifts
8. Shoulder Taps
9. Situps
10. Calf Raises

Some guys finished.  I did not.

Announcements: Tubing 7/30 @10:30 Green River Cove Tubing (Bring rope and NO ALCOHOL), Blood Drive 8/10, Radar and back to school supplies in by next Friday, Band Camp Guest Q  at TS, Gashouse and Prison Break shirt orders end tomorrow 7/29,  Dads Q at the Yank 8/20 with Nutria and Norwood, If you wear a medium shirt then contact Radar, Dads/Family skate at Kates on Franklin 9/17 @11:00,  JJ5K 9/24, Pisgah to Pines relay

Prayers/Praise:  We brought it together and prayed it out mentioning prayers as said.

Name-O-Rama:

COT:

Warm Up:

Gavel pickers IC x 10

Moroccan Night Clubs while I explain what we are doing.

At each light pole from the bottom lot to the park entrance (12 total):

1 Burpee

10 Merkins

20 shoulder taps

We did a round of Iron Hulk

At the flag, we caught the pledge just after:

Big arms circles, forward and backwards

Small are circles, forward and backwards

helicopter circles

then 4 rounds of Cherry Pickers

Mosey to the parking lot for elevator 4 corners:

10 mike tysons, run a lap, and lunge walk to corner 2

10 mike tysons, 20 CDD’s, run a lap, lunge walk to corner3

10 mike tysons, 20 CDD’s, 30 Hand release merkins,  run a lap, lunge walk to corner 4

10 mike tysons, 20 CDD’s, 30 Hand release merkings, 40 squats, run a lap, lunge walk back to start

2 rounds of Cherry pickers

Mosey to the horse rink

Triple nickel (3 exercises repeat 5 times)

10 dips, 10 pull ups, climb Trump wall and do 10 merkins

3 rounds of Cherry pickers

Indian run back to the COT, man in back did 2 burpees

At flag we did

3 more rounds of Cherry pickers

with some rounds of Mary.

COT:

just a few announcements

many prayer request

Westside took us out.

Sarlacc is out.

Warm-Up

Partner Work

100 Pull Ups – One partner reps the other runs

200 Merkins – One partner reps the other runs

300 Squats- One partner reps the other runs

Prayers – F3 PAX, Family and church members

Warm Up

Route 66- Squats

4 Corners

5, 10, 15, 20, 25 Going Up in Reps

Merkins

Pull UP Bar

LBCs

Squats

Step Ups and Dips

Prayers for all PAX family and church members

Wednesday has normally been my running day at Prison Break, but since I Kinda shamed or voluntold Maybelline into being the site Q after dirt left us, I feel like I kind of owed him a Q.

Warm up: SSH, gravel pickers, right over left (the non patented version), MRN

Mosey to the Park…pay toll to get in park: 10 burpees. Head down to about middle of parking lot.

The Thang: Modified Seldon Cooper- 8 count body builders, merkins, big boys, and imperial walker squats. Start with 10 run a lap, then 9, 8 etc… After that mosey to playground find a pull up bar. Do some Dirty Linsdays- Lunges and calf raises 30-10, 25-15, etc.. but between each set do 10 pullups. With time running our. Mosey to picknick tables for 20 dips, 20 dirkins and 20 step ups. Scout run back to the flag and finish off with 5 burpees.

Time!

Announcements: Tubing 30th

Prayers:
Goudelock Family
Maybelline Coworker Jennifer
Turtleman
Purple Haze Family
Simpsom Family

Once in a lifetime are you given a opportunity to showcase your AO as the site Q for a convergence.  Sargento being the mighty leader that he is gave me about 8 days’ notice that “Hey Convergence is at Folsom, can you get some guys to Q it?” yeah man I got this…hold my Beer…actually never mind ill just carry it!

As I Roll into Folsom around 6 to get stuff set up and do a little EC , I find cones blocking the bottom parking lot and a bunch of no fishing signs. good thing we aren’t here to Fish…so threw the cones in the grass and carried on. Little did I know Gaston County Park & Rec was hosting a kid’s fishing tournament at 8am.🤦‍♂️

7Am Time to get to work! Sargento welcomes everyone, list the core principle, and disclaimer. (we had 6 FNGs!) Sargento hands me the controls…quick pledge and I hand it off to 1st of the Folsom Hammers GearWrench. This Dude has more post them Alen Tate does and he has only been with us for 8 months.. Rookie of the Year in the bag..IMO.

GearWrench warm up:
SSH-20
Gravel Pickers- 20
Burpees-10
Bruce Lee Abs: 20 of each : Hammers, Leg rasies, Lbc, Penguins, Crunchy Frogs, Flutters
then 30 of each…all the while we are dodgeing cars trying to park for the fishing tournament…we even had two ladys from Park &Rec come see what “a bunch of kids” were doing in the middle of the parking lot…we are workin thats what! Lets get out of here..hand off to Wichita and he takes us to the tennis courts…less traffic there.

Wichita 1st Hammer station:
5 burpees in a minute..if you get done before the minute is up plank until minute is up then rinse and repeat for 4 minutes. well this didn’t go as planned…there was a verbal exchange between Freight and Wichita and it was decided to make it 10 burpees a minute after the first round. After 4 mins of that nonsense, the exercise switched to 20 merkins a min for 4 minutes, then 20 Mike Tysons a minute for 4 minutes. come to think of it that whole thing was nonsense….well just wait to see what Sister Act has for us.

Sister Ast 2nd Hammer station:
Have yall ever heard of the HighTower? 9 reps 5 rounds of burpees:
9 regular burpees
9 Eight count Body Builders(plank jack Burpee)
9 Krackin Burpees (3 hand release merkins Burpee)
9 Triple Jump Squat Burpees (3 jump squats after burpee)
9 Bodybuilder/Krackin/Triple Jump Squat Burpee
Thank you SA that was Dumb

BallJoint 3rd Hammer station:
Mosey down to Soccer field…Grab a Partner and a Block! P1 does the work P2 runs the width of the field and up the hill to the tennis court fence and back.
100 reps of Curls, Trisepts, Squats, Block Swings, Rows, and Chest Press.
After all that, cool down with a rifle carrys block down and back while the other relaxs with some SSH. Time!

We named 6 FNGs! Welcome Jazzy Jeff, BFF, Genius, Helmet, Swisher Sweet, and Chin Strap!!

Announcements: Tubing on the 30th

Prayers:
Turtleman
Tiger SIL
Nutria Family
People Traveling
Termites Brother
Growruck
Huck
Purple Haze SIL/Family
Goudelock Family

We had Country Kitchen Breakfast after! it was awesome…lots of carbs Wichitas favorite.

Thanks for coming to Folsom.

SYITG

Balljoint

On this hot and humid morning, I felt it best to keep us moving so we could feel the wind blowing through our hair.
Well 20 years ago maybe so lets just say that we will keep it moving so the sweat doesn’t hang around all day. I decided we mosey around and explore some different places this morning and one that has become possibly a staple in the world of Old School.

Warm up: the normal stuff.

Mosey to behind Sammy’s for some 11’s Merkins and Seal Jacks!

To the Bank to Deposit some Sweat Equity. I chose to use the horse shoe shaped lot and we did shoulder taps and mountain climbers.
25 shoulder taps mosey to the exit and 25 mountain climbers. Decrease by 5 down to completion.

I failed to mention that we did a ton of squats at many, many many, stop signs.

While moseying around Dallas we went down a street that I have seen other Pax go back in the day. But where did it lead us to.
Some say that a mythical creature who can run 4 minute miles and box jump over a car resided once in this area. Others say he was built by a scientist and one day he got loose and is hiding in plain site. Oddly enough this street had no street sign just a pole in the ground as if it was waiting to be named. I heard a name mentioned in past couple of weeks of this place and I guess some how with the sweat coming down our face and blurring our vision we accidentally stumbled across…

KOTTERS KORNER!
Triple Nickel Hand Release Merkins. All the way to the stop sign and back!

Back to the flag for some ssh,lbc, buttkickers, then we karoked, and Nured until Time!

Prayer Request:
Several

Announcements: WE going tubing fellas 7/30 check slack for the details.

The Bed Pan is Full!!!