We rucked to the end of Plantation Trail, did some merkins, and came back.
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Me and Oompa Loompa showed to know. We did work around Martha and did more work along the way. Great work! Great mumblechatter!
Prayers out to Broke’s M, Turtleman and all of those facing adversities.
Peace out!
YHC wasn’t sure if the 4th week would bring the PAX in or keep them away. It definitely didn’t keep them away and everyone was here before time. Lots of bat flippers present so I need to bring it. Time comes and this is what we did.
Warmarama:
SSH,Hillbillies, Gravel Pickers
Thang:
If you were at Midoriyama Thursday Slaw introduced this workout from the Exicon.
Gorilla Complex
With a cinder block or other coupon of Q’s choosing, PAX perform the following OYO without stop: 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times.. Freight couldn’t wait to repeat this one. I will say it’s definitely harder in the Midoriyama heat.
Partner up
Hand Release Merkins. Boo yah Merkin in the middle and star jump on the other side. Counting down from 10 on each side.
11’s with Imperial Walker Squats and WW I’s on the hill in front of the police department.
Announcements:
Tubing 7/30
D3 dads Gashouse 7/23
2nd f lunch see Sargento /Bos
F3 dads camp
Convergence 7/16 at Folsom 07:00
Prayer Request: my Mom, Huck, Turtleman, Bear race participants and families, Brokes M, each other, our country and the leadership,
Haze SIL, Pockets dad, Mayors M.
YHC took us out
Great turnout today. Lots of hard work done. These guys pushed hard the whole time. I appreciate each one of the guys that showed. Thanks for the opportunity to lead.
It was an old time religion workout at the oldest “over the river” AO in F3 nation.
No alcohol was served. Unlike the sunrise service at that other place.
Disclaimer. You vs you. Don’t get hurt. Modify as needed.
Oompa’s patented warmup:
All in cadence. 10 SSH, 20 Abe Vigodas, 30 Flutters, 40 Moroccan Night Clubs, 50 LBCS.
Bootcampers with YHC. Mosey to flag at the front of the Schiele. Pledge. Mosey to Grier track.
Bastardized Wolfpack grinder.
Exercise.
Run a quarter of the track.
Exercise.
Run a quarter of the track.
Exercise.
Run a quarter of the track.
Exercise.
Run back to start. Plank for the six.
Rinse and repeat.
First lap: 10 toy soldiers;50 mountain climbers;
20 hand release merkins; 40 LBCS
Second lap: 30 squats; 30 shoulder taps; 40 hammers; 20 box cutters
Third lap: 50 monkey humpers;
10 makhtar n’diayes; 10 hip slappers; 50 Freddie Mercury’s
Fourth lap: 20 hillbillies; 40 mike tysons; 30 cdds; 30 Imperial walkers
Fifth lap: 40 lunges; 20 dying cockroaches; 50 marge and homers; 10 flying squirrels
20 minutes left.
Mosey to parking lot in front of Grier.
Elevens across the parking lot
Bad form squats. There are plenty of examples from all the pax we know. Pick someone’s and do it.
Bad form merkins. Same as above. I think I heard Roscoe get mentioned as a great reference to follow. It was hot and humid, so the sweat might have distorted my eardrums.
10 minutes left.
Mosey to the Indian/Eagle statue at the entrance to the Schiele.
On your six, feet on the mini amphitheater seats. 25 crunches. In cadence of course.
Bear crawl to top. 10 dips. IC.
Reverse walk back down to the ground. 10 inclined merkins. IC.
Rinse and Repeat until bells.
Circle back up with painlab.
Repeat Pledge with them. Slackers.
Prayer requests:
Broke’s M
Stamey family
EZ Rider friend with cancer
Defib friend with cancer
Turtleman
Huck
Purple Haze sister in law
Others from previous backblasts and those not mentioned
Announcements
Convergence next week at Folsom 16th (0630 or 0700)
F3 Dad’s week after 23rd
Lunch the 20th
Green River tubing last weekend of the month 30th
YHC took us out.
Thanks to Captain Stubbing for not making it all “Covenant Village” today at the bootcamp.
Since taking over as site Q at The Fighting Yank I’ve decided to up my Qing. Some times by necessity and others are planned. This one was sort of planned. I’ve enjoyed going to Midoriyama so when I played ultimate frisbee for the first time I knew we could do it at the Yank.
We warmed up but with no written weinke I don’t remember what we did.
The Bunker stayed with Tiger and the boot campers took off.
On our mosey I noticed we had an uneven amount of guys, but Wojo brought his cleats and is a pro, so his team was going to be down one.
Stop at a hill for some hill work. Stop at each light poll do 5 HR merkins, run back to the crosswalk for 5 CDDs. Repeat until I say stop, about 6 polls.
Mosey to the track for our game. We used Pilgrims Progress’ disk and he helped set up our end zones. After a few falls, bumps and fouls the game was over. Def Leopards team lost even though he wasn’t there. Brutus was the MVP on offense and defense.
Back to the flag for the pledge of allegiance.
Announcements:
Convergence next Saturday at 0700, Folsom. The Yank and Bunker are closed.
F3 Dads 7-23 at Gashouse
Tubing? 7-30
Prayers:
PAX traveling
BOS and family with c0vid
Pocket’s dad recovery from surgery
Huck
Turtleman
Tiger’s sister in law
Families involved in recent violence
Name-O-rama
It was a fun morning, sweated for sure. You should have been there. Until next time.
Gavel out.
Painlab in the sweat box, 100% humidity. The ancient provided upper body work, double crunches, presses, dips, hammers, etc….
Or it was just me seeing stars at the end of this workout. Either way, good to have a few solid dudes helping out. Here we go!
20-SSH
10 Grass Picker IC
10-Merkins
10-squats
10-dying cockroaches
Morocann night clubs
Pledge
10 Curls IC
10 Halos, FlapJack 10 Halos
15 Mountain Climbers IC
10 Lawn Mowers IC, Flapjack 10 Lawn Mowers IC
15 KB Swings IC
15 Squats IC
10/15 Dips
10 Merkins IC
30 Second Side Planks
Beast Position, arm & leg raises
15 Dying cockroaches IC
15 seconds Michael Phelps
3 Rounds
Seeing stars.
Several weeks back, Sunday, June 26th to be specific, three men met at 0630 in the Harris Teeter parking lot. Two were coming of IR and one didn’t feel like running alone. So they took a 2.5-ish mile walk and discussed various topics of life that respectful men sometimes face in our aging journey.
We returned at 0715 and were joined by two others – one recently having some of his guts removed (not the courage kind, but the soft tissue kind that wreak havoc on our pelvic area. Another had smart sacked b/c he had been physically pushing the rock. He posted to mentally push the rock.
Once inside the air-conditioned grocery store, I led Q-Source on Accountability. It’s a lengthy chapter as it raises some discussion on the difference of self-discipline or relying on others (see shield lock, whetstone, or fellow F3 brother) to be accountable. Easier said than done as I lost the check point to post this backblast timely.
After some confusion as to who had the Q this morning, Wirenut backed down and deferred to his elders and allowed YHC to take the Q downtown. Downtown was on the normal schedule for years so it was great to be back.
As usual, there was a lively crowd. Downtown has changed a lot in the almost 7 years of the AO. F3 helped raise funds for the bathrooms beside the Pavilion. More people live work, and play downtown now than before. You gotta love it!
There were no FNG’s so we started with a brief warmup of 10 Squats, 10 Merkins, and 10 Big Boi Situps. We started with an Indian run around the lot but the message to go to the bridge wasn’t passed down so we took another lap in the parking lot and it was pandemonium. YHC got back in front and led us to the Bridge. We bear crawled the bridge together and ended at the light on Long Avenue. Waiting to cross, Broke made the claim that “he has a red light, let’s go!” As soon as a few PAX took their first step the light turned green and we risked our lives by dashing across the intersection. It was at that time that someone said, “you have to Commit!”
We moseyed to the lot near the ATM across from the Sheriff’s office for the main event. 30 merkins at the bottom, bunny hop all the stairs on the way to the upper lot, 5 burpees at the top, mosey down the other stairs and descend the merkins by 5 but keep the bunny hops and burpees. It was hot, humid, and this was a gasser. We “recovered” by doing 3 calf raises on every step back to the top level.
Next we went down the steps with squats on each level 25-25-5 with 50 LBC’s at the bottom. We then moseyed to the top of the deck, this time doing a better job of committing to crossing the street as one group at the appropriate time. Leadership takes practice!
Once at the top, we did a few minutes of Mary before returning to the Pavilion. Along the way, some PAX decided to run through mud since it was a shorter route. We were witnesses to a female berating a male on the street. Someone said he may have thrown something at her. YHC doesn’t know who she was, but heard her tell the male who was likely homeless, “you need to take responsibility for yourself!”
Boom! There I had my COT message. Taking responsibility for yourself and not blaming other people or circumstances for your problems is a surefire way to continue to have problems. It is the victim mentality. Through faith, hope, and grace, you can overcome a lot by taking responsibility for your situation.
When we returned to the Pavilion, we did a stretching exercise until time was up.
Announcement: Convergence a week from Saturday…F3 Dads the week after at the Gashouse and Tubing on the 30th.
Prayer Requests: PAX and families travelling, Children dealing with abuse, law enforcement
After the workout got a chance to speak with Camellia. Said he was a newer PAX who was friends with Sister Act. In spite of that he seems like a great HIM. Great to see and meet new PAX as you post in the region. As 1FQ, I encourage you to visit some of the AO’s you don’t normally attend and meet new PAX.
Always a pleasure to be downtown. Love that AO!
Roscoe
8 men showed for a JV workout. Started out with some mobility, core, and hip work, followed by some Ultimate Frisbee. I bought a new frisbee called the “Big Kahuna”. It was a hit. Very stable and easy to throw. Game was very competitive and I’m pretty sure my team won.