Last week when YHC showed up to lead here we had a total no show event. So YHC bagged it. Not feeling it then. needed a rest. But not today! Whoever was on deck never showed so YHC took the bull by the horns and ad libbed it pretty well as follows:

Go to the middle of the field for COP:

SSH X 20

IW X 20

Grass pickers X 20

Tesla Stretches

Mtn. Climbers X 20

Blimp time!

Burpees X 5

Lunges X 10 (each leg)

IWs X 15 (in cadence)

Merkins X 20

Plank Jacks X 25

Squats X 30

After each roll we run to the center of the field and do “chop-chop” with a grass drill one way, go the end and do the next exercise and then run back to the middle for SSH with called grass drill. Then after we get to the squats we reverse and go back down the Blimp ladder.

Over to the benches for some work:

10 step ups (each leg)

10 dips

10 inclined big boys with a twist

10 dirkins.

3X

1st – Bear crawl to the center, broad jump to the other side, mosey back

2nd – Bear crawl to the center, crab walk to the other side, mosey back

3rd – Lunge walk over, mosey back.

Rugby sprints across the field, 2X

Mosey over to COT and hold plank for @ 2minutes and we’re done and a pledge!

NMM:

Short crew but a good crew. Quality always beats quantity. Humid morning at the Bobby, welcome to summer time!

Lots of things going on out there guys. Fourth turning. Listen to Neil Howe. We’re on a tough spot as a world right now. And it’s getting to people. But guess what men? This is where we STEP UP! Get out and lead something. A workout is a start! How about a site Q? Anyone getting on any local boards or things like that? Church leadership? I have news men, the world is taking applications now for strong guys to lead! You are needed. Trust me. get out there and make it happen. Cause no one else will.

Tesla

Since you weren’t there, you wouldn’t know that this particular exercise was not well received by the PAX.
We did some meandering around the park with rucks with sets of merkins, LBCS, SSH, MNC, Abe Vigodas, Rocky Balboas and Two Fingers of Death.

Announcements
Convergence Saturday at Folsom 0700
F3 Dads the 23rd at Gashouse 0700
Green River Tubing the 30th
Lunch the 20th Bubba 33

Prayers
Huck
Turtleman
Big Pappy
Purple Haze’s sister in law
Stogie’s coworker

Warmup

10 gravel pickers in cadence

10 Moroccan night clubs IC

20 SSH IC

5 Burpee’s

Got started on some Core work but the 30 seconds rest time was too much standing around  modified it to 10 secs

30 secs on 30 secs off for 3 rounds

Bear plank Shoulder taps

Reclined flutters

Reclined knee tucks

Mountain climbers

Hero WOD made in the honor of US Army Spl. Keenan Cooper of 82 Airborne division KIA 7/5/2010 a week before his 20th Birthday in Afghanistan when his unit was attacked with a IED.

Going for rounds

AMRAP for 19 min using sandbag/vest

20 Squats

10 Folsom Sandbag getups (5 each side)flat from back no hands  

200m run

7 burpees rinse and repeat 

Circle up and get 5 min of Mary in  

Prayer Requests

Big Pappy

Stripers Brother

Stogies coworkers family

Huck

Turtleman

Purple haze Sister in-law

Michael Hefner

James Goudelock

Wirenuta family

Announcements

Lunch 20th Bubba 33

Convergence 7:00 Folsom

Tubing 30th

Pledge

Morocann night clubs – 20 IC
SSH – 15 IC
Squats – 10 IC

THANG

Set #1: Curls, Squats, LBCs, Kettle Bell Swings / 1 Minute work, 15 Second Rest = 5 Minute block

Set #2: Merkins, Lunge, Michael Phelps, Lawn Mowers / 1 Minute work, 15 Second Rest = 5 Minute block

Set #3: Werkins, Lunge w/ High Knee, Dying Cockroaches, Halos / 1 Minute work, 15 Second Rest = 5 Minute block

Set #4: Mike Tysons, Sumo Squats, American Hammers, Mountain Climbers / 1 Minute work, 15 Second Rest = 5 Minute block

Set #5: Dips, Calf Raises, Side Planks, Shoulder Taps / 1 Minute work, 15 Second Rest = 5 Minute block

Set #6: Squat Curl Press, Step Ups, Flutterkicks, Curls / 1 Minute work, 15 Second Rest = 5 Minute block

2 Minutes of Mary/Body Builders, Freddy Mercuries, LBCs

I was inspired by some work Pizza Man has been putting on Strava and thought it would be a good idea to try and implement some of those into an F3 workout.  This would be something that the bat flippers could really crush and others could just get some solid work in.  A lot of chatter and I mean a lot.  Awesome work by all.

Disclaimer

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, MNC x10IC, Arm circles

22 for vets and police with Slaw on the count

Thang:  KOTTER WOD (Get the blocks)

• Modified OSCAR
  • 20 OH Presses
  • 20 Lunges
  • 20 Chest Presses (bench)
  • 20 Leg Lifts
  • Run a lap > AMRAP 23 Minutes
• Modified WITTMAN
  • 10 Rounds
    • 10 Squats
    • 10 Merkins
    • 10 Situps

Pizza man was the first one finished so we put the blocks up and circled back up for some Mary

Mary:  French fries, Michael Phelps, X or star crunch, Freddy Mercury – all with 10 count or IC.

Announcements: 7/16 Convergence @ Folsom 07:00, 7/20 lunch, 7/23 F3 Dads at Gashouse, 7/30 Tubing, Liberty Bell with Pizza Man on Q this weekend.

Prayers/Praise: Purple Haze, Wirenut, Stogies Friend, Foster parents, Roundup,

Name-O-Rama:

COT: Pallbearer took us out with a heartfelt and driving prayer.

Disclaimer

Pledge

Warm Up

Elwoods

Mountain Climbers

Stretch

The Work

Mosey to the railroad overpass for Wall Sits w/Marching, Overhead Presses, Punches and Donkey Kicks IC x 20.  Rinse and repeat x 3.  Someone suggested we do marches, air presses and punches at the same time so we tried it.  Mine weren’t pretty!

Mosey towards the B-Ball court and stop along the way for Rocky Balboa IC x 20.  Rinse and repeat x 3

Triple Nickle – Mike Tyson and Peter Parker in the parking lot next to the B-Ball court.

Mosey up the hill.

Break for a long-winded speech by YHC on Graditue and F3.

Mosey down the hill.

Circle up for Domino Merkins.

Head back to the start and stop for more Rocky Balboa’s.

Mosey through the open grass between the apartments and RR tracks, just because it was there, and I always wanted to utilize this area during a workout.

Stop at the RR overpass for more Wall Sits w/Marching, Overhead Presses, and Donkey Kicks IC x 20.  Rinse and repeat x 3.

Stop at the steps for a final round of Calf Raises.  After all, it’s a Dirt workout!  No dirty calves this time.

Time.

Dirt has left the county.  Hope to be back soon!

This was my last day to be the Site Q at the Labryrinth before moving to the north country (Denver, NC).  A special thanks to Mabeline for taking over for me.  I don’t think being a Site Q was on his radar when he arrived at the workout, but he stepped up and took it!  Show him some love by volunteering to lead a workout soon.

Thanks to all of the F3 PAX in Gashouse for welcoming me 4 yrs ago.   I never thought I could have fostered such great friendships just by working out with a bunch of like minded guys at 0530, but I did just that.  I apprciate each and every Gashouse PAX out there.

Keep pushing gentlemen!

Warm Up was the usual Seal Jacks, Hill Billy Walkers, merkins and stretching.

Mosey to the park entrance and pay the toll of 20 Big Boy Sit Ups to enter.

We did some crazy Suicide Dora combination that Sister Act did at Martha Rivers Park back in January 2022.  I got plenty of complaints about this routine so I knew it was a good one.  It went something like this…..

Suicide Mosey from the first parking island to the second one.  Do 10 merkins, 20 squats and 30 LBC’s, Mosey back to the start for 2 Burpees.  Rinse and repeat adding the distance of the next parking lot island each round until we get to the final island by the playground.

I believe we had a little time left over for some work under the picnic shelter.

Mosey back to the start.

Hope to see everyone again soon.

Dirt

Warmup:ssh,mnc,oh press,Mtn climbers,merkins,burpees all x 10 ic

pledge

blocks:squats 2 blocks 10 reps 1 block 20 reps no block 30 reps for 3 sets

bolt 45’s 1 block

curls:2 blocks 10 reps 1 block 20 reps 3 sets

super 7’s 1 block

lower shelter partner work one works other run to flag and back 50 pull ups 100 derkins 150 table presses

announcements prayer requests I prayed us out

good crowd good work good times 👍

2 FNG’s decided to join the bunker fun after the warm up.  Welcome Skull Candy and Uhaul!  YHC wasn’t prepared for such a turnout, luckily Nutria had a coupon with him so off we went.  One exercise with a block against the wall, a creative method to get to the  end of the parking lot, and an excercise at this end, then back.   Rinse and repeat.   Block exercises included overhead presses. step ups, front extensions, tricep extensions, swings, and blockies.  Modes of transportation included bear crawl, block push while crab walking (always a crowd favorite,)  lunge walk, carioca, and mosey.  Exercises at the other end included imperial walkers, American hammers, SSH’s, pickle pushers, merkins and WW 1’s.  Stole Nutrias idea and passed the block a few times up and down the line while doing wall sits.  Circled up twice to do and exercise chosen by each PAX as they bear crawl around the group.  We almost got it all in.   Hustle to the Yank for COT.

Humbled and honored to lead, thank you for the opportunity.

Rebar