YHC got out  of his truck to a red color moon. Maybe it was the Sunday disguised as the moon because it was still blazing hot.

Disclaimer

Pledge

Warmup

20 SSH IC

15 Imperial Walkers IC

10 Merkins IC

15 Gravel Pickers IC

20 Squats OYO

Mosey arounded around upper parking lot near school back to the corner of fenced in field for Route 66

Lunges and Bear Crawl two parking spots.

On the way back we did Merkins and Lunge Walk two parking spots.

Moseyed to parking lot down the side of football field.  We did the following excercises then moseyed a figure eight around parking lot. Rep scheme was 25,20,15,10

Squats

Merkins

Monkey Humpers

CDD

5 Burpees

YHC felt like he was going to Splash Merlot on the last run.  I wonder if that would have been the first time a Q splashed merlot.

Mosey

Time running low we moseyed back to the start for some core work.

25 reps of

LBC

American Hammers

Flutters

Heals to heaven

Penguins

Big Boys

Freddie Mercuries

Michael Phelps

6:15 am time.

Announcements

I took us out in Prayer

Nameorama

Thank you for the opportunity to lead.  Stay hydrated.   SYITG

There was some confusion over who had the Q, but Tesla graciously stepped aside and let me get it.  There were some runners that came I (Quiche, Buckeye and Sargent), but only the big cheese and supreme potentate of F3 Gastonia had the testicular fortitude to stay.

Disclaimer

Flagpole for 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, ROL/LOR, Moroccan Night Clubs x15IC, Arm circles

Thang:

Move to the track where I set up cones for the CrossFit Metcon workout.  At the four cones, do the following.

10 merkins, walk to next cone, 20, next cone, 30, 40.  Run a lap.  Repeat, but with squats and then sit-ups or leg lifts.

After this, we go down to 10, 20, 30.  Then 10, 20.  There was a lot of work done and some chastising about form and then some biting back.  I love the conflict because we grow.  When someone calls me out, I think about that on how I can be better.  Maybe I am not as good as I can be, but we are better than we were.

One minute left so we line up for some bear crawl slalom in honor of T. McBadass.

Announcements: 6/18 dads at Folsom, Regular Folsom is cancelled so go to Old School at 7, Twisted Goat today at 12 for lunch, 6/25 fitness test (proctors needed) and trash pickup after, 7/4 sandlot being changed by Flintstone so stay tuned, 7/30 tubing, regional convergence coming up.

Prayers/Praise: Sargento Skin biopsy, Whoopee, Turtleman, Sargentos friend Della, Travel Mercies

Name-o-Rama

BOM/COT: Watts Up took us out

Spiderman is slinging his web somewhere in Europe, so I crabbed the Q this time. I was surprised to see some new faces here at the Bulldog. Uhaul, Rubar and Watts Up are warming up with some BURPEES while they wait for me.  Then I see Oompa loompa just coming off the track after doing 3 miles. EC baby!

I start with some warm ups for 5 minutes and tune in to some Van Halen to get this party started. I’ll bet Whoopee doesn’t like them either?

Set 1: 50/10

Burpees, CDD’s, OH press, 1 hand kettle bell push ups/switch, chest press, chest press decline, R&R Let’s mosey around the parking lot after each set

Ser 2: 50/10

crunches, rev. crunches, American hammers, big boys, box cutters, shadow boxing, heels to Heaven, windshield wipers R&R  Let’s mosey around the parking lot after each set.

A little stretching for the last 3 minutes.

Announcements: F3 Dads this Saturday, PT test the following Saturday.

Prayer request: Turtleman, Huckleberry, Nutria bro-in-law and his daughter’s 1st week at Commissioner School, Watson family helicopter crash in Hawaii on a lava and everyone survived but some injuries.

Good work men!

Watts Up led us out in prayer 🙏

Welcome Tyler Lewis, F3 name Murtaugh as in Detective Murtaugh from the Leathal Weapon franchise.

Warm Up

Seal Jacks IC x 20

HillBilly Walkers IC x 20

Overhead Claps IC X 20

Elwoods IC x 20  Thanks for bring these to The Sandlot last Monday Flintstone!

Four split off for bootcamp and went with me.  The rest went with Flintstone for Pain Lab.

Mosey to the corner of Garrison and Churchill for Monkey Humpers and Goof Balls IC x 20.

Mosey to the back parking lot of the library.  Incline Planks and shuffle to the right around the tree.  Shuffle to the left around the tree.  Thanks for this idea, Roscoe!

Mosey out to Garrison for Monkey Humpers and Goof Balls IC x 20.

Mosey to the book drop area in front of the library.  Wall sit while PAX runs around the drop area one at a time.

Mosey to First Presbyterian for ring of abs where Short Sale gave a clinic on various core exercises.

Mosey to Grier Middle School for 11’s.  One Peter Paker at on end of the parking lot and 10 Parker Peters at the other end.

Triple Nickle with Dimond Merkins and Jump Squats.

Head back to the flag and where Flintstone finished up with Core work.

Enjoyed the Q gentlemen.

It warm and humid morning at for YHC’s first Q at the Down-Lo.  The perfect chance to get better.

After a quick warm up, we made our way to the park entrance.  We stopped at each step to do calve raisers.  After we felt the pain there, went over to the Down-Lo step station for dips and step ups.

We completed 3 sets then took the quick mosey over to the walking track.

We split the walking track into 4 quadrants.  One pax in each quandrant.

1. Burpees
2. Big Boys
3. American Hammers
4. LBC’s

We did AMRAP at each station as a  one PAX member ran to the quadrant released that PAX member to go to the next station. Round and round we went until we finished 3 sets.

We then switched exercises.

1. Burpees
2. Merkins
3. CDDs
4. Mountain Climbers

We did the same method, and went round and round until we completed the 3 sets. On the last set we picked up each PAX member and made our way back to the Steps station for more dips and steps ups. We finally made a quick mosey back to the flag with calve raisers and each step we cap across.

Prayer Request

• Turtleman
• Huckleberry
• Stogie’s Friend
• The youth

6 Him’s got into the heat of Midoriyama and put in a little work trying to get better than the day before.

After a basic warm up with we honor Michael J. Fox’s birthday with a burpee and 21 big boys at each light post from the flag to the  soccer field. Once at the soccer field, we lunged walked and did imperial walkers the length of the field to honor Natalie Portman birthday.

Once at the end of the field at at the hill, we did LBC’s and hills for a little while.  Once we were done with that we lunged walked and did imperial walkers back to the other end of the field. Since their were bleachers there we did some steps up then went back to the light post.

It was also Johnny Depp’s birthday. So one the way back to the flag we took a zig zag motion doing burpees and merkins until we made it back to the flag.

Prayer Request

• Turtleman
• Huckleberry
• Kids out of school
• Pax with kids on the way

1 John 3:1 – “See what kind of love the Father has given to us, that we should be called children of God; and so we are. The reason why the world does not know us is that it did not know him.”

11 men stepped out of their air conditioned homes into the soupy stank of Monday. The forecast has called for what are supposed to be the hottest temps of the year so far. The weatherman was right. HOT, even at 5:30. This is what happened…

Engage mumblechatter! Circle up for a not-so disclaimer, no FNGs. Warmup of Don Q’s and the patented Left Over Right, done per the patent requirements. Get some. Mosey to the luxury sedan where the oversized weinke awaited. Once in hand, the PAX continued moseying to the front of the school.

The Thang – The 6/13/2022

In each round do 6 reps of everything and take a lap around the parking lot, then 13 reps and a lap, 20 reps and a lap, then 22 reps and a lap, planking for the 6 at the end.

Round 1

M – Merkins

T – Turkish Getups

N – Nolan Ryans (count the right side only)

Round 2

D – Diamond Merkins

E – E2K

W – WWI situps

Round 3

B – Bobby Hurleys

O – One Armed Pickle Pounders

X – X Factor

We made it through everything except for the last set of 22 reps but we almost made it. Lots of complaining, whining and gererally regular convo. What better way to start the week.

Moleskin: YHC doesn’t like to recycle a weinke if at all possible. The day before, though, new ideas just weren’t coming through until the brilliant green of the empty box of Mountain Dew box caught my eye. Also, the day before, good ole T Square posted about his trip to the Dew Depot and a Dew Flight. Naturally a box of exercises was in order and we did the Dew!

Announcements: 2nd F lunch this Wednesday, F3 Dads Saturday at Folsom, PT Test the 25th at Gashouse, Tubing trip to Green River 7/30

Prayer Requests: Virus’ Father in Law, Kids travelling doing stuff, Turtleman’s recovery at home, YHC’s friend Della cancer, Slaw’s M, Blart’s back, SA’s daughter, Tonka’s family, Tesla’s family, YHC’s skin checkup tomorrow

Thanks for the opportunity to lead today men. Always a pleasure! AYE!!!

Running, biking or walking. Those were the options.  The bikers club did almost start the day with a fight and finish it.  Something going on with Gumby and Breaker Breaker (not with each other), but it was funny.  Gold Digger got the team started since I was off in the wilds with the DBC.

We discussed the DRP and how important it is to turn pro.  Not every pro is a great one, but they are all better than the mascot.  More EQV!!!

Announcements:  Preblast channel, 2nd F lunch next week, PT test 6/25, trash pickup following, F3 Dads @ Folsom 6/18 @ 7:00, Tubing 7/30, HOH starts 6/15 at Big Pappys

Prayers/Praise: Gumby’s Mom, Slaw’s M, Friend dealing with mom and Alzheimer, Sargento’s skin check up, Kids and the future in reference to mall shooting, Sargento’s Friend Della, Gumby’s M, Turtleman coming home, Blart and his back.

6 rucked, 8 for Q source, great discussion on missionality, thanks guys-was a good one for me, and thankfully Roscoe reminded me last night that I was Q today so I could be prepared.

Nice muggy morning for a run or ruck.

Pledge

Sargento and Dr. Seuss got in some EC and burned up the road on their way to 8 miles.

Tesla took a solo ruck, good work brother.

YHC ran 1 EC mile so I could have 5 total for the day.

We thought we saw the infamous dark grey Toyota of Freight right before 6:30 am but he was not there. Someone mentioned that he called out people for not coming to M.O. but he doesn’t show himself. You hate to see it.

Announcements:
Lunch next Wednesday the 15th.
F3 Dads at Folsom 0700 on the 18th
PT test at Gashouse on the 25th
Tubing trip July 30th, look for something on slack.
Grow Ruck events all year so sign up

Prayers:
Sargento’s procedure on a spot on his head Tuesday
Turtleman
Huckleberry
Whoopee recovery
Tesla M family
PAX Traveling
Watson family helicopter crash one daughter in ICU
BOS motorcycle trip

Name-O-rama

YHC prayed

Gavel out.