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

Folks started off with a wonderful rendition of Happy Birthday.

Thang:

Six exercises OYO for 42 reps/steps then take a lap around the parking lot after each exercise.   Beast mode will be activated so if you finish early and your form was correct, work in with someone else or plank.

1. CDDs
2. Mountain Climbers (42 with one leg)
3. SSH,
4. Leg Lifts,
5. Lunges (42 steps)
6. Bear Crawls (42 steps)

Mosey to courthouse for stair work

1. 42 Merkins and run the stairs.
2. 42 Calf Raises and run the stairs.
3. 42 Squats and run the stairs.
4. Move the to the stairs and grab five (5) calf raises at each stair ascending and descending.

Mosey back and grab a triple nickel at the PD hill with push ups and squats

Mosey back to the parking lot for suicides for 4:20 along the parking spaces.

French fries, pistol squats, Michael Phelps, X or star crunch, Freddy Mercury, Dancing Chillcut – all with 10 count IC called by various pax.

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, a lot about Trans and some convergence per Nantan

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,

Name-O-Rama: did this last to tick some people off.

COT: Slaw closed us out.

8 PAX got a lot stronger doing stupid things together for an hour.  Here’s what I remember:

Dirt warmed us up with an assortment of Seal Jacks, Hillbillies, Overhead Claps, and Elwoods, and probably some other things I don’t remember.  Then the Bootcampers scampered off, leaving the 8 of us to man the PainLab.  My turn.

The Thang:

• 10 x Imperial Walkers (IC)
• 10 x Toy Soldiers (IC)
• 10 x Dying Cockroaches (IC)
• 10 x Heels to Heaven (IC)
• 10 x American Hammers (IC)
• 10 x Scissor Kicks (IC)

YHC rolled in hot this morning, so the lab hadn’t been prepped yet, and gear was still all in the cars, so we had to gather things up and make sure everyone had what they wanted.  Everyone ended up with a kettlebell, including the FNG (who would later become F3 Murtaugh), so we were set.  YHC tied his no-data phone into his speaker, and we set off for some carries around the parking lot.

• Goblet Carry – half lap
• Suitcase Carry L – half lap
• Suitcase Carry R – half lap
• Waiter Carry L – half lap
• Waiter Carry R – half lap

We ended at the edge of the parking lot backed up to the Nature Trail, where we got down to business.

YHC said that instead of 10 counts, we’d talk lessons learned from this group of wise men, and Tube started off with a classic:

“Never ask a woman how far along she is.”

Circle up for some core work

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
  • Nolan Ryans with a point and a little more twist
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

Next up, Fish N Chips:

“Measure Twice, Cut Once”

We didn’t bring these bells out for nothing, time to sling em around.  The Main Event was borrowed from Broke’s Bunker Q from last year.  It was also influenced by a message from Tube that said “Gee, Flintstone, I’d love some burpees.”  So we did 5 exercises with the kettlebell, then moseyed to the next line of parking spaces for some burpees.  Looked like this:

• 20 x Curls
• 3 x Burpees
• 20 x Curls
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees

About halfway through, YHC could tell he’d been doing a lot of run training, as his soccer arms (and chest and back) let out a primal yell.  It was good to be throwing weights around again.

Next up was Bondo, with

“Never propose to a woman with an empty box”

which set off a run on April Fools Day pranks that could have gone a lot further wrong than they did.  In the disclaimer, we say we’re idiots.  We’re definitely all idiots.

So that was it for new stuff, now let’s just keep doing the same things over and over again.

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

Tube was back with

“Never tell your current girlfriend that your ex was pregnant, even if it’s April Fools Day”

to which Fish N Chips, gave a timely

“No bad news in the kitchen with the knives”

so someone’s life may have been saved today.

Another round?  Sure why not.

• 20 x Curls
• 3 x Burpees
• 20 x Good Mornings
• 3 x Burpees
• 20 x Halos (10 CW & 10 CCW)
• 3 x Burpees
• 20 x Squats
• 3 x Burpees
• 20 x Overhead Presses
• 3 x Burpees

Leave the gear to clean up later (which Fish N Chips did, carrying at least 4 kettlebells at once which might have been the most amazing feat of strength on this day) and head back to the flag to get in some more core work.

Hmmmmmmm, what should we do?

• 10 x Double Crunches (IC)
• 10 x Oblique Crunches L (IC)
• 10 x Oblique Crunches R (IC)
• 10 x Travoltas L (IC)
• 10 x Travoltas R (IC)
• 20 x Flutter Kicks (IC)

It’s easier to write the backblast when you can just copy/paste what you’ve already done a few times.  YHC said we’d do flutters til the bells, but Jimi Hendrix drowned it out just enough that we went til 20 anyways, as the PAX called out YHC’s hearing and asked if he was deaf.  And he’s 70.  Good times today.

Moleskin:

Sometimes when I Q, I find myself looking for routines to put in and ways to do things, and I always come back to Broke and Boudin.  Both of these HIMs have a way of getting me to do so many more reps than I think I can do, just by the way they set things up.  Thanks to you both for the push, both during your workouts and to be a better Q.

Had a blast today.  I can’t tell you how many times during the course of the workout that I said “man, I need this”.  Great group of guys.  Thanks for letting me lead.

Yabba Dabba Doo

Gather at flag and mosey to The Bunker for the warmup.

Disclaimer and core principles for the two FNGs.

Warmup:
SSH 10 IC
Toy soldiers 10 IC
Merkins 15 OYO

Split from the Bunker where most stayed with Rebar.

Mosey to Main Street

Thang:
Run to every intersection, stop and do 10 HR merkins. We stuck together pretty well.

Mosey to mismanaged tennis courts to find a few blocks. Partner up for some Dora with the blocks.

100 curls, partner runs to the end and back
200 chest press, partner runs
300 LBCs, partner carry block to end and back

Just enough time for 11’s- WW2 and shoulder taps. I poorly explained this so Dingy was a little confused. Sorry brother Q fail.

Freon noticed an unmarked car parked with lights on pointed towards us. Probably security but I started to wonder if someone called an Uber to get back to the flag, it crossed my mind. Oh well, mosey back to Yank for a little Mary.

Announcements:
Lunch next Wednesday the 15th.
F3 Dads at Folsom 0700 on the 18th
PT test at Gashouse on the 25th
Grow Ruck events all year so sign up

Prayer requests:
Grow ruckers
Turtleman
Huckleberry
Whoopee recovery
Tesla M family
PAX Traveling
Watson family helicopter crash one daughter in ICU
BOS motorcycle trip

Pledge

Welcome two new guys. UHaul and Skull Candy.

YHC took us out in prayer.

Gavel out.

A tour guide at Giza was explaining how the Pyramids were 10,002 years old.

Strong group of 11 at The Sandlot for new twists on old favorites, a Phonics lesson, and some bad math.  Here’s what I remember:

The Thang

• 10 x SSH (IC)
• 10 x Gravel Pickers (IC)
• 10 x Hillbillies (IC)
• 10 x Toy Soldiers (IC)
• 10 x Elwoods (IC)
  • High knees with your arms moving in sync right above your knees, Elwood Blues-style
• 10 x Dying Cockroaches (IC)
• 10 x Heels to Heaven (IC)
• 10 x Mountain Climbers (IC)
• 10 x Mike Tysons (IC)
• 10 x Burpees (OYO)

Frogger across Neal Hawkins to the front of the bank that’s still a bank for

• Ab Alphabet (A-M as in “Mancy”)
  • Start from 6 inches with both toes pointed and write the alphabet in the air with your feet.  Capital letters, cursive, doesn’t matter.  You v. You
• M-Hold (20 Count)
  • Hold the American Hammer position, only don’t hammer.  Q counts down from 20
• 15 x Spatchcocks (IC)
  • Nantan-approved with PAX mumbling “Spatchcock” after every rep

Triple Nickel time, but more complicated, because, well, you know.

• Bear Crawl to Far Side
• Far Side – 5 x Bobby Hurleys
• Crawl Bear to Near Side
• Near Side – 5 x Backwards Lunges (Count Left Side Only)
• Repeato x 4

Every once in a while, YHC would yell out “Hold it Now” and Bear Crawling PAX had to go to the bottom of the Merkin, the “Balls to the Ground” position, and hold it, and the PAX doing exercises had to hold the People’s Chair.  When YHC yelled out “Hit It”, the PAX would finish a burpee from wherever they were in the process and continue on with their work.  Seemed easy enough, and nobody screwed it up, so that’s good.  Overall, this was tougher than expected, but in a good way.

We wrapped up and headed back to the back of the bank to finish up

• Ab Alphabet (N-Z as in “Nancy”)
• M-Hold (20 Count)
• 10 x American Hammers (IC)
• 15 x Spatchcocks (IC)

Remaining time was put to good use with the Greene Game.  As a reminder, the goal is to accumulate as many points as possible in the time you’ve got however you choose to get them.

Point options for this day were:

• 1 Lap around the bank – 1 Point
• 5 x Burpees – 1 Point
• 10 x Mike Tysons – 1 Point
• 20 x Flutter Kicks (Count Left Side) – 1 Point
• 20 x Freddie Mercuries (Count Left Side) – 1 Point

We had about 12 minutes to get after it.  Here’s the results:

• Nutria – 21
• Whoopee – 20 (I’m pretty sure he, and just about everyone else made up their number.  He did a lot of burpees though)
• Flintstone – 20
• Orangeman – 17
• Tricycle – 15
• Pavarotti – 15
• Cinderella – 13
• Dirt – 13
• Wonder – 10
• Defib – 10
• Jar Jar – 6

Back to the Flag for COT

Prayer Requests:

• Cinderella’s Parents
• Turtleman
• Whoopee’s Upcoming Surgery
• YHC’s 2.1 starts driving

Fun morning.  Lots of sweat and stupidity.  Solid mumble chatter.  Good times.

Next up: Cinderella

Til next time

Yabba Dabba Doo

A beautiful muggy morning at the Goat brought out 6 brave soles.  Continued construction forced our warmups into the street.

20 SSH IC

20 Abe Vigodas IC

20 Moroccan Nightclubs IC requested by Watt’s Up

Grapevine stretch IC by Tesla

Mosey around the block to the Pavilion

12 Mt. Climbers IC

12 WW1’s OYO

12 American Hammers IC

12 LBC’s IC

12 Lt. Dans OYO

12 Merkins IC

12 Toe Taps OYO

12 Pickle Pounders each leg IC

Mosey to the island with a duck walk across the bridge for Daffy Duck day.

In honor of “End mountain top removal week”  we rinsed and repeated the exercises but upped the reps and climbed the mountain.  14 reps of each here.

Mosey to the back bridge with a Bernie Sanders along the way.  16 reps on the bridge with a view in honor of America the Beautiful week.

Mosey back to the first bridge where Pillager called Broad Jumps to get across.

Mosey to find a spot for wall sit while a few jokes were told.

Mosey to the Post Office for the last round of 18 reps.   Got through the Merkins then back to where it all started for COT.

Prayer requests for Pillagers and Teslas families.

Humbled and honored to lead, thank you for the opportunity.

Rebar

0530-start this thang up. Disclaimer, Pledge, then warmup. I knew the WU would get me some mumble chatter…..SSH then 5 burpees, Merkins, then 5 burpees, Big Boys, then 5 burpees, then Ellwoods (just leaned this one from Flintstone earlier in the week) then poll the PAX: how old is your youngest child (knowing we had older kids or no kids) and Dirt asks “how about grandkids?” so we went with it and did 1 Burpee just for fun.

Mosey to Auto Zone for some pain:  Everyone gets an exercise to remember: 5 Burpees, 10 Bonnie Blairs, 15 Mike Tysons, 20 Big Boys, 25 Mountain Climbers, 30 Squats, 35 Flutter kicks, 40 SSH, 45 Moroccan Night Clubs, then 50-ish Elwoods. Next we moseyed to 7/11 for Seven 11’s: 7 exercises at 11 reps each: Burpees, Squats, Mountain Climbers, Merkins, Freddie Mercuries, American Hammers then I let JarJar pick left hand or right? He picked LEFT which was burpees so we did 11 more burpees. Right hand would have been Elwoods just FYI. Next we moseyed to the dumpster, site of a black panther visit less than 1 week ago-luckily, no sighting this am. We did 10 Merkins to start, run to loading dock, jump then either bear crawl or lunge back to start, plank for 6 then repeat but drop 1 Merkin each round down to 1. Time was running short so we went to wall for step ups for about 30 seconds…..guess my watch was a little slow because it seemed to the PAX that it lasted longer than 30 seconds….must be something wrong with my watch. I’ll have to get it looked at. Then we moseyed back home for COT.

At the beginning, Breaker Breaker notified me he was posting because he “had a bone to pick with me.” I couldn’t imagine why? He said it was because I had previously said he wore girl panties in a Slack post. Well it turns out, I may not be wrong. BreakerBreaker said he and his wife do their own laundry (separately), and the other day he was folding clothes, HIS clothes, and found a pair of GIRL PANTIES in his pile of clothes……now I was not there, but in my opinion, those panties did not get there on their own and if that is the case, well then maybe BreakerBreaker just might have worn them. So there you have it. Girlpanties, squirrel covers, undies, tidy whities,  (cue the music) thong the thong thong thong. Whatever you want to call them. BreakerBreaker just might wear them. Has anyone ever seen him wearing underwear that was not girl panties? I rest my case.

We finished with some announcements and a quick prayer.

thanks for tolerating me guys-Whoopee

and BTW, Boudin was not here today because he apparently IS a wuss. I also read that on Slack recently so it must be true.