8 poles 5burpees each pole w/5 hammers to the flag
Say the Pledge then mosey towards the tennis ct stopping at each pole start with
10 burpees as we get to each do a exercise
20 lunges
30 imperial walkers
40 merkins
50 plank jacks
60 sqt’s

Ending up on the tennis ct
Getting in one round
10 burpees
21 flutters
30 seal jacks
21 Big boys
30 LBC’s
20 cdd’s
30 ssh
20 merkins
30 flutters
30 plank jacks
After each exercise run the whole ct going to the next exercise grabbing 3 burpees before you start
@ the end nothing was dry
Awesome job men we got a solid BOOTCAMP and 2 miles of running

Announcements

Lunch wed @ the twisted goat in Cramerton
PT test June 25th
This sat F3 dads
Reg Folsom will not take place

Prayer Request

Pappy
Stripper’s brother Steven
Huck
Linda parker
Roundup Prayed us out

◦

What a nice morning to get after it.
the Pax came rolling in 13 total with an FNG.
5 core principles, disclaimer.
Warm Up SSH, 5 burpees, flutter, 4 burpess, gravel pickers, 3 burpees, abe Bagodas, 2 burpees, Mo rockin night clubs, 1 burpee.

Pledge

Let’s mosey,
321 wall for some Australian Mountain Climbers, then my favorite the Monkey Humper! not enough cars came by on the first round so we did some more to make sure the people of Gaston county got a show.

Fox Holes per light post.
Fox Holes are 2 WWI and 1 merkin per light post until we made it to the flashing red light in the middle of downtown.
A man was out watering flowers and it brought back memories of Medicine woman playing in the water feature near the pavilion.
I asked for a mist of water over the pax but apparently water used for flowers does not help Men Grow.
We did this back and forth.

McQuitters Wall
Dips and step ups we started at 25 each and worked down to 5 in increments of 5.

Parking deck
Slow mosey to each level with an ab exercise per level.
Once at the top we did 5 burpees then took the stairs down for 25 LBC’s then back to the top via the road and worked our way down to 4 burpees stairs 25 lbc’s until we finished the burpees. time was cutting close so we Omaha’ed back to the flag to name the FNG.

Hunter is the new FNG. If you have ever eaten at the Chinese place in Dallas the mans name is Hunter who owns it. two different people but several of us know the place and if you call in an order he always says “about 15 minutes” FYI ball joint has his own off the menu combo that sounded really good. we tried 15 minutes as a name but too long much like this BB. out of the blue some one calls out Mushu and it stuck. So welcome Mushu! great guy that was Eh’d by Gearwrench!

Announcements:
F3 Dads at folsom, start time is 07:00 am for this event.
PT test coming up 6/25 with adopt a highway clean up to follow!

Prayer request several

The Bed Pan is Full!

Disclaimer

Warmup

• SSH
• Don Qs
• Imperial Walkers
• Gravel Pickers
• Mountain Climbers

The Thang

Start mosey towards BB court and along the way, stop under train trestle for wall sits with O/H presses. Move on to BB court for some BLIMPS

• Burpees x5
• LBCs x 10
• Imperial Walkers x 15
• Merkins x 20
• Plank Jacks x 25
• Squats x 30

Start mosey back towards Main St but make another stop under trestle, or for today it was like a sauna (hot, humid, and hot & humid)

Hip Slappers x 12 I/C

Dirty Hookups x 12

Shoulder Taps x 12 I/C

Wall Sits with O/H Presses x 10 I/C

Rinse and repeat x2

Short mosey to upper parking lot behind shops for some partner work, Dora 1, 2, 3.

Partner 1 runs around building while partner 2 performs exercise then Partner 2 runs while Partner 1 performs exercise.

100 Merkins

200 Squats

300 Flutterkicks

Once complete, mosey to back alley along train tracks for some Zombie Walks

Finish up at Shovel Flag for some core; LBCs, more flutters, American Hammers, Nolen Ryans

The Pledge

COT

Announcements

Prayer Request/Praises

YHC closed us in prayer.

Breaker Breaker

Disclaimer

Warmup

• SSH
• Don Qs
• Gravel Pickers
• Burpees

The Thang:

Mosey to the baseball field  and back to upper parking lot

Goodies were placed in 10 parking spaces with a called exercise and # of reps. Each Pax finds a spot to start, complete the called exercise and reps, run around the parking lot and to the next exercise. Rinse and repeat AMRAP….

• Sandbag Bent Over Rows – 15X
• Large Coupon – O/H Presses x 15
• Kettlebell 35# – KB Swings x 20
• DB’s  – Curls 10x per arm
• Large Coupon  – Squats x15
• Merkins  – X20
• Large Coupon – Flutterkicks  w/holding  coupon x20
• American Hammers x 25
• Ruck Plate 30# – Reverse Lunges x 10 per leg
• Small KB – Tricep Extentions x 15

I think we all completed two rounds with 2.6 miles of running

Back to shovel flag for the pledge.

COT

Announcements

Prayer Request

YHC closed in prayer

Breaker Breaker

To change things up, I asked Roscoe to bearcrawl 20 feet before any runners can start running.
Because of his act of special trust and confidence in the Q, I hereby deem my backblast Pub Crawl.

Pledge.

Then we ran to Panera Bread down towards Franklin Blvd and back. Some fast. Some slow. Most somewhere in between. Some ran EC to the pub and back. Some ran over 5 miles. Some didn’t. All got better.

Announcements
F3 Dads Folsom 7am Saturday
PT test Gashouse 7am next Saturday

Prayer requests
Whoopie
Turtleman
Huck
Sargento
Defib friend
Roscoe friend
Those on IR
Those kind of off IR
Unspoken

YHC took us out.
Again, big shout out to Roscoe. BB could not have happened without you today!

YHC was originally scheduled to Q on Thursday, but had a meeting come up.  Wirenut graciously let me take his on Tuesday, thank you Wirenut!

Start with the mission of F3, to plant, grow and serve small workout groups for men, for the invigoration of male community leadership.

Time hits with four pax.  Not as hot as was forecasted, but still plenty hot.  90 is better than 100.  SSH IW gravel pickers and some stretching, then Blart decides to join for five total.  Whenever you can get there is fine.

Mosey to upper side of parking lot.  Stop before soccer fields, move to one side of parking lot.  Time for accelerators.  25 hand release merkins.  Run to other side of lot.  25 hand release plus 25 smurf jacks.  Run to other side of lot.  25 of first two plus 25 big boys.  Run to other side and add 25 flying squirrels.  Think i hear some profanities being spewed at this point.  Run to other side to start coming down.  Back to big boys, smurf jacks and hand release.  Run back and drop the big boys.  Other side for one more round of hand release to make 175 of those.  That’s enough.

Few minutes remain, run to hill on other side for triple nickel.  Squats at bottom, jump squats at top.

Mosey back to flag for pledge.

Announcements: 2nd F lunch, F3 dads 6/18, pt test and trash pick up 6/25, tubing 7/30

Prayers: praise for Slaw M, purple haze M and sis in law, Turtleman, Huck, pax traveling

YHC took us out

Always an honor

Tiger