7 HIM showed for a moist Thursday morning run from the Pub to the Armory and back.   Seuss is now in a class all his own and blistered the course with the rest of us just trying to breath through the steam.  Remember men adversity makes you better- keep posting despite the warmer temps and higher humidity.  You will reap the benefits!

Announcements:

Convergence July 16th Folsom

Tubing July 30th

Prayer requests:

Turtleman

Roscoe’s friend recovering from TBI

Sargento biopsy praise!

My  buddy in New Orleans (Michael Schenck) battling stage 4 cancer

Defib out

Disclaimer – we have an FNG

Warm-up

Pain Lab and Boot Camp split up.

Mosey to the middle school track

behind goal post, 15 Merkins and 15 Squats

run around track to other side for 15 Mountain Climbers per leg and 10 reverse lunges per leg.
Rinse and repeat for 10 laps or 2.5 miles and 600 reps.

Finish with some core work and mosey back to shovel flag for COT.

The pledge

COT

Announcements

Prayer Request

Namaroma and name FNG

YHC closed in prayer

Thanks for allowing me to lead you PAX this morning!

Over and out,

Breaker

I rolled up to Folsom with some sore legs this morning which was not ideal since I had a leg destroyer in mind. Ever since Gearwrench let me down a while back I’ve wanted to Q a leg focused workout. He promised one then gave us another shoulder destroyer 🙄which is good but the norm. I always strive to rock the boat . I couldn’t do all I planned but we still did more legs than anything else mission accomplished.Here’s what we did.

warm up:ssh, gravel pickers,mnc,oh press,squats,merkins,mountain climbers,burpees all x10 IC now that’s a proper warm up

mosey to blocks stop at each pole on the way for 10 merkins 10 monkey humpers

blocks:partner squats 10 reps 2 blocks 20reps 1 block then partner turn 3 sets

20 reps each oh press,curls,push up on block,KB Swings 3 sets

mosey to flag continue merkins and monkey humpers at each pole on the way we discovered  Balljoint’s monkey was a he 🤷‍♂️Aight judgement free zone we pledged it up

lot beside flag 11’s jump squats and lunges ran out of time had to Omaha

mosey back to COT at each pole on the way 3 kraken burpees

At cot I shared some scripture from James 3 about envy and selfish ambition there was some talk about bicep and calf envy but I think they got the real meaning we took prayer requests and I prayed us out thanks for the chance to lead men it was a pleasure look forward to the next one

I don’t remember exactly what we did but it was brutal! Plus I was honored to have The Def Leppard in attendance!

Thanks for the opportunity to lead!

Wichita on to the Next one…

Did the workout before vacation, doing the backblast after.

I got out of my car to greet EZ Rider this morning (6/27/22) at the Sandlot and he said his calves were still sore from the workout downtown on 6/24/22.  To be honest, my calves were still sore too!  Who was the jack leg who called out so many Calf Raises last Friday?  Here is how it went……

Warm Up

Seal Jacks IC x 20

Hill Billy Walkers IC x 20

A bit of stretching

LBC’s IC x 20

The Real Work

Mosey to the parking lot between the PITA Wheel and St. Mark’s Episcopal for Lazy Dora.  100 Merkins alternating between the partners in sets of 10.  200 LBC’s alternating between the partners in sets of 20 and 30 squats alternating between partners in sets of 30.  The partner who isn’t working holds plank, legs at 6” and Al Gore while not working.

Eskimo Merkins up to 7.

Mosey to the steps of the old courthouse for Dirty Calves.  6 sets of double count Calf Raises IC x 20.  That ought to make them good and sore for a while!  Camelia confirmed his Dirty Calves to me on Saturday.  Glad I could help Camelia.

Mosey across 74 to the wall at St. Stephens AME Zion for 5 Dips and 5 Step Ups each leg.  Rinse and Repeat x 10, 15 and 20.

Mosey across South Street for Ring of Abs in the open parking lot at the corner.  This was a good routine with 13 PAX present.  Each PAX calls an AB exercise x 10 one after another as fast as we can go.  Great pace this morning gentlemen!

Mosey back to the pavilion for Reverse Grip Inclined Merkins IC x 10

Time

It was a pleasure to lead this morning gentlemen.  Thanks for showing up to make each other better men!

Dirt

9 of Gastonia’s finest grabbed their bricks with both hands and got a little Dirty.  Here’s what I remember:

Dirt & EZ hit the road for some EC.  Stroganoff got a mile or so in before 0530.  The Footmobile was parked in a different spot.  You know what that means

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Don Quixotes (IC)
• 10 x Crab Marches (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Mike Tysons (IC)

Everyone grab 2 bricks from the Footmobile.  The rest of the exercises on the day would involve bricks.  Let’s get acquainted shall we?

• 1 x Brickee (OYO)

Mosey to Martha’s.  Mumblechatter seemed to be on the stupidity of running with bricks.  No matter.

• 2 x Brickees (OYO)
• 10 x Hi-Lo Punches (IC)
• 10 x Plank Flys (IC)
• 10 x Penguins (IC)
• 15 x American Hammers (IC)

Mr. Rider with a 10 count, and we were off again, this time to the Turd Shack.  Turns out, Ms. Daisy needed a lift to her weekly game of Bridge.

• 3 x Brickees (OYO)
• Driving Miss Daisy
  • Wall Sit with arms extended with coupon as if driving.  Make turns according to Q’s call

To the classic 11’s spot for some Dirty 11’s.

• 4 x Brickees (OYO)

With Dirt moving before the end of the week, it seemed fitting to do a complicated set of 11’s with stuff in the middle, so here’s what we did:

• Far Side
  • 1 x Hammer Curl L&R (OYO)
  • 1 x Upright Row  (OYO)
• Middle
  • 1 x Brickee Each Way
• Near Side
  • 10 x Pullover/Chest Presses (OYO)
  • 10 x Crunchy Frogs (OYO)

As with 11’s, work your way up from 1 and down from 10 until it’s inverted.

EZ called it stupid.  Cinderella was lookin for snacks.  Maybelline used the brick as a sweat rag and paid the price.  We all got through it, just in time to pick up Ms. Daisy from Bridge.

• 5 x Brickees (OYO)
• Driving Miss Daisy

Back to the top of the lot to finish up

• 6 x Brickees (OYO)
• 10 x Hi-Lo Punches (IC)

Time’s getting short.  Gotta go.  To the Footmobile.

Time for 1 more call, Stroganoff, whaddaya got?

• 10 x Flutter Kicks (IC)

And that’s it.

Announcements:

• Convergence Folsom July 16th
• The Sandlot moves to 0700 for July 4th
• The Yank open on July 4th at 0700 for Tesla’s beatdown & reading of the Declaration of Independence
• Tubing trip July 30th

Prayer Requests:

• Dirt
• Huckleberry
• Turtleman
• Flintstone’s 2.1 in Texas
• Cinderella traveling on a Youth Trip
• Nutria traveling
• Nutria’s BIL
• Whoopee
• EZ Rider’s friend ministering in Zimbabwe

Moleskin:

I’ve said it 100 times, and will say it 100 more.  I’m sure he’s tired of hearing it, but so many of the important lessons I’ve learned in F3 I’ve learned from Dirt.  Here’s a few of them:

• Consistency
  • It’s 0500 somewhere, and Dirt’s out in the Gloom getting in EC.  I spent a lot of time just trying to keep up with where he was posting.  Dirt’s push to put in work every chance he could led him (and me, and Watts Up) to be among the few to take a Skillet from Seuss in the last couple years.  I’ve learned how important it is to be that dependable person in appreciating how important it always was for me to know that Dirt would show up.
• The importance of Every Rep
  • Before I really even knew what was going on, my path crossed with Dirt frequently enough that I could distinguish him from Tiger.  I struggled with reps early and got easily frustrated, but never wanted to short anything.  I wasn’t going to do half reps.  I wasn’t going to cut reps.  I was just going to be the 6.  Turns out, I wasn’t the only one.  I often saw Dirt doing the same thing.  We’d often be on the same pace, giving us a chance to talk through the workout.  Since then, the merkins have gotten easier, and I find that what used to be hard just isn’t anymore.  But there haven’t been any shortcuts.  It’s been one rep at a time.
• Fellowship
  • Over the course of all those EC miles, I found a spot where I fit in at a time when I needed it.  Lots of things were making sense to me, but in the Gloom, I got to see it in action and talk about it on those 0500 runs.  I’m not the only one.  Countless PAX have joined Dirt for an EC run, but everybody knows it’s Dirt’s EC run.  From the looping routes to the serpentine parking lots, a Dirt EC run has it’s own feel, and everyone is always welcome.  It’s a subtle EH, but man it works.

I could go on and on, but y’all don’t need to hear it all.  The PAX in Denver are getting a good one.  Dirt’s a rock, and shows you don’t have to be the fastest or strongest or loudest (or tallest) to lead.  You’ve just got to keep showing up and encourage others to join you.  Thanks, Dirt.

Yabba Dabba Doo