Warm Up, then we moseyed across the street to begin Werk.

10 Merkins per pole, around the Mill and meet back at the parking lot.
That makes 170 merkins and about a half mile.
11’s Hill Billy Squats, and Big Boys,
After that we proceeded to the skate park for some Triple Nickel
CDD’s and MTN Climbers the skate park is a Bowl, thus the name Bowl a Bear.
Bear crawl backwards down and sprint to the other side once there bear crawl up and complete the exercise.

Time for Tabata: 30 werk 15 rest. Seal Jacks, High knees, LBC’s, Squats.

Time.

Prayer request several.
Announcements PT test this Saturday at Gas House.
Followed by trash pick up see Freight for details.

Speaking of trash…
the Bed Pan is full!

The weather was perfect for a beat down at Bulldog this morning.  YHC showed up for his first Q and the PAX started to show up. Clock struck 530 am, time to get started.

Disclaimer

Warmup

15 SSH IC

15 Imperial Walkers IC

10 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

5 Burpees

The PAX brough their kettle bells, so we held them above our heads while walking to each corner of parking lot to complete one of the following sets at a corner.

Set 1

30 SSH

20 Squats

10 Merkins

Set 2

30 Mtn Climbers

20 Lunges

10 Merkins

Set 3

30 Pulsing Squats

20 Shoulder Taps

10 Merkins

Set 4

30 Freddie Mercuries

20 Plank Jacks

10 Merkins

With one round complete, we planked on curb.  Plank walk side to side on curb then perform Merkin when called by Q.

Rinse and repeat first round.  Up next, travel on route 66 with kettle bells

Route 66 with kettle bell swings on the way down.  Kettle bell carry back to the start then Route 66 with Squat with kettle bell.  Farmers carry with kettle bell with one hand then switch to the other hand on the way back to where we warmed up.

Time running low, we bear crawled the length of 3 poles under the awning before finishing up with core work.

25 Flutters

25 LBC

25 Big Boys

Time  6:15 am

Announcements

Prayer request

Nameorama

I took us out in Prayer.

Thanks for coming out this morning and the opportunity to lead.  SYITG

It was my time to Q again at the greatest AO in F3 nation, Folsom.

Wichita showed a little early to help YHC with delivery of his 10 cut up pole sections from his collection.

BallJoint was the only one getting EC.

Clock strikes 6:30 and it’s time to begin.

Warm up:

11 – Gravel pickers IC

11 – Burpees

Moroccan Night clubs while I explain our next exercise.

The Thang:

11 light poles: at each do 1 burpee, 10 merkins, 22 shoulder taps

At the entrance to park we do 3 rounds of picking cherries

Pledge

Mosey to the blocks, grab one and away to go to the hill opposite the triangle.

11’s on the hill

Blockies at the bottom, bear crawl to top, merkins at the top

3 rounds of picking cherries

Mosey with the block to the soccer field,

Four corners were set up with pole sections between corner 4 and 1

Corner 1 with block, 11 blockies, drop block, run a lap and pick up pole and farmer carries to first set of cones for 33 overhead press

farmer carry back to start and pick up block, rifle carry to Corner 2

Repeat above for each corner with different exercise

Corner 2 – 22 thrusters – pole section to second cones 66 squats

Corner 3 – 33 tricep extensions – pole section to third cones 99 on back chest press

Corner 4 – 44 curls – pole section to 4th cone framer carry there and back

3 rounds of picking cherries

back to flag

COT:

Many prayer requests

Sarlacc Out

Saturday morning was beautiful and slightly cooler than it had been the previous week.  Humidity was down and it was time to get after it.

Breaker Breaker led the warmup with ascending SSH’s and burpees.

Following a nicely Q’d warmup bootcamp and painlab split.

Painlab headed toward the library.  We zombie walked (lung, lung, squat, burpee) down the entrance road to the museum.  Frogger across Garrison.

Mary in from of the library.  LBC’s, heels to heaven, American hammers, flutters.

Karaoke to the lower parking lot in the back of library switching directions half way.

Partner up for the thang.

P1 AMRAP LBC’s while P2 travels any way they choose up both sets of steps and does 5 merkins at top.  Rinse and repeat x4.

P1 AMRAP squats while P2 10 LBC’s at top.  x4

Triple nickel in lower parking lot.  Mountain climbers over here and monkey humpers over there.

On the way back to the flag stop on the hill far side of library for big boys x 10, 20 LBC’s, flutters x 10.

Stop on sidewalk and monkey humper x 20 the traffic o n Garrison.  This was a good laugh.

Frogger back to museum side Garrison.

Stop at wall for wall sit.  Everyone count to 10.  This was roughly a 2 min wall sit.  Good stuff.

100 Calf raises.

Back to start to meet up with bootcamp for LBC’s x 20 DC IC.

Plank for church bells.

It was a true pleasure and it was great to see the guys.

Timeframe

No, not SA, but one or two pax seemed to express a little discontentment;) I guess that’s good. 7 in all came out to Mount Hollywood for a crisp morning workout.

Pledge

Warm-Up:

Slaughter Starter

Thang:

Route 66 Merkins

Heartbreak 1-2-3:  One partner runs up hill while the other does: 100 CDDs, 200 LBCs, 300 Monkey Humpers; then switch.

Harley Quinns

Suicides: 10 yards/10 Crunchy Frogs, 20 LBFCs, 30 CF, 40 LBFC, 50 CF,.. 40,30,20,10

Butkus 3x Rocky Balboa’s for 1 minute each with a 30 SECOND Break between (my misspoken “30 MINUTE” break seemed to be more of a crowd-pleaser and preference).

40s: Dips/Shoulder Taps 30/10, 25/15, 20/20, 15/25, 10/30

Word:

What then shall we say to these things? If God is for us, who can be against us?

Romans 8:31 ESV

“The Father is for us, the Son is for us, the Spirit is for us. In His person and His providence, God is for us. Sometimes,  like Jacob, we lament, ‘all these things are against me, when actually everything is working for us. The believer needs to enter each day realizing that God is for him. There is no need to fear, for his loving Father desires only the best for his children, even if they must go through trials to receive his best.” (Warren Wiersbe)

Announcements:

PT Test and Clean-up this Saturday

Prayer Requests:

Pillager’s grandpa and wife

Gump

Sargento’s biopsy results

Red Ribbon took us out.

Thanks for the participation and fellowship. Mt Hollywood is a great venue with lots of options. Nice to work out on a Monday! Great work, guys!!

Seuss

People showed up… some ran, another rucked.

The Word:
So, I am not good about consistently reading my Bible. I find I have to find something that causes me to dig in… something that sparks intrigue and causes me to chase the rabbit down the hole and wherever it takes me. So, I went online to see if there was something that would jump out at me, something that God would lead me to that would be encouraging.

Isaiah 40:31 and Isaiah 41:10 is what came up. But I thought to take it and dig in around it.

So, Isaiah 40 is all about how great God is and what He is planning to do, sending us His Son.

12 Who has measured the waters in the hollow of his hand
and marked off the heavens with a span,
enclosed the dust of the earth in a measure
and weighed the mountains in scales
and the hills in a balance?
13 Who has measured (or directed) the Spirit of the Lord,
or what man shows him his counsel?
14 Whom did he consult,
and who made him understand?
Who taught him the path of justice,
and taught him knowledge,
and showed him the way of understanding?

21 Do you not know? Do you not hear?
Has it not been told you from the beginning?
Have you not understood from the foundations of the earth?
22 It is he who sits above the circle of the earth,
and its inhabitants are like grasshoppers;
who stretches out the heavens like a curtain,
and spreads them like a tent to dwell in;
23 who brings princes to nothing,
and makes the rulers of the earth as emptiness.

You could read this and think that it’s like we are God’s insect farm… one he created. But we are so much more.

We started studying Daniel in church on Sundays. Summarizing a big point of yesterday’s sermon… Nebuchadnezzar had a dream and was going to kill all his advisers because they couldn’t tell him what his dream was and the meaning. He knew the Chaldeans could make up a meaning to his dream, and make it sound legit, but they couldn’t tell him what his dream was. Their gods weren’t real. They even told the king in Daniel 2:11

11 The thing that the king asks is difficult, and no one can show it to the king except the gods, whose dwelling is not with flesh.

See, our God does dwell among us and not only that he actually cares for us. My daughter now replies “love you more” when I tell her “I love her” or reply to her saying it “Love you too”. I tell her there’s no way she can love me more. She has no idea. I feel like it’s that way with God. He loves us so much, more than we could ever know.

In chapter 41 of Isaiah continues with God’s greatness until around verses 9 and 10.

…I have chosen you and not cast you off”;
10 fear not, for I am with you;
be not dismayed, for I am your God;
I will strengthen you, I will help you,
I will uphold you with my righteous right hand.
13 For I, the Lord your God,
hold your right hand;
it is I who say to you, “Fear not,
I am the one who helps you.”

It’s just so amazing, and blows me away, how great God is and how much He cares for us. Like Daniel… he didn’t have the dream or interpretation when he went into Nebuchadnezzar. He and his friends had brought this thing to God and Daniel just knew God was more than capable to give it to him.

So, whatever you have need of… bring it to God. He is more than capable of anything you could ever ask and it always working on things for your favor because he cares so much.

Prayer Requests:
– Striper’s Brother
– Sarlaac and his Family
– Sargento’s skin biopsy

Announcements:
– PT Test at the Gashouse – this Saturday at 7am
– Adopt a Highway Clean up after the PT Test – parking at Lineberger Park

It was the first day for F3 Dads in our region in a while and somebody had to make sure punishment was inflicted at The Fighting Yank. YHC was happy to take the point on this version. It had been a while since YHC Qed the Yank. What to do, what to do? This is what happened…

A strong group of 10 was gathered at the edge of Stowe Park, still a good showing considering there were 50+ at the Dads event. Boudin had the helm for The Bunker but when asked who was staying for that or who wanted to move a lot, no one opted for the staying part so we’re all in this together.

Warmup – Don Quixote’s x5 IC

Mosey to the amphitheater for a round of Merkin Jacks. 1 Merkin, 4 Plank Jacks. Request for one of the core principals. 2 Merkins, 8 Plank Jacks and another core principal, etc. up to 5 Merkins and 20 Plank Jacks and we covered all the core principals.

Mosey from there to the front of the old middle school for some Growing Pains. On your 6 for 30 LBCs IC, 30 Big Boy Situps IC and 30 Supermans IC. YHC also introduced Sister Act to the east side men who weren’t familiar with him. You know, just in case.

Head down the road to Davis Park where the Belmont Raiders Optomist practices football teams practice. The scouting report from before the beatdown showed the gate to be unlocked so we headed to the long grassy stretch for the Thang.

Santa Ladder – Line up at one end of the field and do 10 burpees. Run to the other end for 1 Merkin. Run back to the other end and do 9 Burpees, run to the other end for 2 Merkins. We repeated this alternating sequence until we got to the middle because Sister Act stated that he had to leave. At this point, we did the all too rare mid-beatdown Naomorama so that SA could show his face. Back to the session, this time switching around for 1 burpee and 10 merkins. Alternate 2 burpees and 9 merkins, etc until we got to the middle again and we did all the reps. This was a gasser!

Mosey toward the exit but on the way YHC needed to visit the restroom to answer nature’s call. Boudin took the helm for a couple minutes while business was tended to. In no time the deed was done and we were back onto the mosey trail to the next location.

At 1st Presbyterian, the last routine in store for the PAX was a little Dora 123. Partner up and do 100 Derkins, 150 Dips and 200 Dying Cockroaches. Partner 2 runs around the median and then switch. We finished this up pretty quick so we headed to the back of the middle school.

Here we did OPP against the back wall. Partner 1 did wall sits with overhead claps and partner 2 did 20 Peter Parkers. We only had time to get in one round of this before we headed to the Yank statue for the Pledge of Allegiance and COT.

Thanks to Gavel for the opprortunity to lead today and to the HIM for showing up! AYE!!!

Announcements: PT Test 6/25 at Gashouse, Tubing on the Green River 7/30

Prayer Requests: Tesla’s family, Turtleman’s recovery, YHC’s biopsy, Gump, Huckleberry

Beautiful weather for a Saturday at Folsom. Ozark and I had Q duty to split up with Ozark taking the first half. We had 54 Pax show up this am, it was crazy to see this many at Folsom.

Pledge of Allegiance

Mosey to Soccer fields and circle up for some Side straddle hops and squats.

Took a quick count and separated the families into two teams for a Indian run style sandbag relay from one end of the field to the other.

Once the sandbags finished up We threw a kid on our back and did a race from one end of the field and back.

After that finished up we had parts of the two teams do some tug of war, while the rest of ran to end of the field and back before they swapped out for the rope.

Lastly on the first half we did family leap frog race from one end of the field to the other, we got wet.

I took over on the second half and we had a short mosey to the parking lot

We circled up to do some Gravel Pickers, Moroccan Night clubs and some Merkins.

Next thing on the list was to make sure the kids knew what a Burpee was. 5 On your own.

Now that we know what they are we played Rock Paper Scissor Burpee. Loser does a burpee. The 2.0’s  seemed to like making the dads do a burpee more than doing it themselves 😂.

It’s Father’s Day weekend so we let the dads choose the exercises with some Mary. We did anything from star jumps to American hammers.

Now that we got that out of the way we took a mosey to the other end of the field again to area sectioned off with cones for some Zombie water balloon tag. I chose about 6 2.0’s to start as my zombies. Once your hit with a balloon you can now pick one up and be a zombie. Some of us got soaked.

We had quite a few FNG 2.0’s to name so we took off after a quick clean up to get back to the COT.

One thing I picked up posting at the beach this past week is not only praying for our brothers but they would do some work in the COT before it’s all over for them. So we knocked out 10 more burpees at the end for Turtleman 💪🏼

Name-O-Rama took over 3 mins

We enlisted the dads to help us with the names for the 2.0 FNG’s

Ozark prayed us out.