Big EC crowd this morning, at least 7 or 8.  Also had an FNG join us.  0530 hits, time to go.  Pledge.  Short reminder of the mission of F3, and quick word about the choices we get to make.

Warmup of SSH, a few burpees and some stretching.  Mosey around parking lot and stop at school entrance.

Escalator is called.  10 burpees, 20 hand release merkins, 30 flying squirrels, 40 step ups, 50 lbc.  Take a lap around the parking lot.  See how many rounds we can do.

Just before the end, one more hard thing, sprint to the flag for COT

Another quick word about choice.  The choices we make make us into what we are.  If we work hard and give our all in these workouts, we are more likely to carry that into our day giving our best in all that we do.  We talked also about the fact that some guys don’t have the choice to be out there right now.

Turtleman facing a medical procedure that will keep him isolated from most people the next four weeks.  Whooppee encouraging PAX to write a letter to him.  Leave no man behind.

Announcements: 2nd F lunch Wednesday at Sammy’s Dallas, CSAUP saturday at the Storm – meet at 6:30 7:00 start three hour duration, memorial day Murph at Martha Rivers 7:00

Prayer requests: Turtleman, Huckleberry, Tesla and family, Tiger M and step sons, Oscar planning to launch new business, Serena girlfriend driving to Missouri to be camp counselor for six weeks, graduates

Got to name the FNG!  Welcome Cassidy Brauns! forever to be known as Oscar as in the Grouch.   He has some connections to other Pax.  Get to know him when you meet, really good guy.

YHC took us out

Always an honor

Tiger

Started workout with some :

SSH x 10

Goofballs x 10

Moseyed to Ida Rankin school crossing, and did 5 Burpees at each utility pole until we got to the second school crossing.  Moseyed to the parking lot on the other side of the train tracks.  Grabbed some rocks from a pile of Rip-Rap.  Using the rocks in hand:

Ground Pounder x 10

American Hammer x 10

Blockees x 5

Lunge Walk to the end of the parking lot Rifle Carrying the rock.

Run a lap around the buildings.

Rinse and Repeat x 3

Moseyed back to the Mt. Holly Middle. And stopped Auditorium stairs and did 50 calf raises each leg.

Grizzacalators:  Do  5 Merkins with feet on first step.  Step up to the next step and do 5 Merkins, continue doing 5 Merkins at each step until you get to 25.

Finished with COT

First morning at the newest AO in F3 Gastonia, it was great having all these HIMs ready to do werk.
Roadie and myself spent a few minutes trying to find a decent piece of ground to put the flag in.

Warm Up:
Lets Mosey to first Baptist church.
Short Hill that is very steep.
Side step up 25 merkins
nur up 50 Flutters
Side step the other way 75 lbcs
nur up 100 air press.

Mosey back triple nickel bear crawl across the bridge with squats and CDD’s
11s in the park with dips and pull ups.
Two Hammers were doing it right Wire Nut was on a piece of equipment then I look up and Westside has the chains of a swing lifting himself up like a boss.
finished with dirty hookups and walls sits
with a little Mary.

Prayer request
Montrosses Mom, Tonkas wife and kid, turtle Man, Wichitas family with a new baby coming, Wire Nuts M and his daughter having a baby on the way,

The Bed Pan is Full,

Most ran, some walked. Nice to see Deductible make his 2nd post!

Announcements: CSAUP at The Storm 5/21, Murph on Memorial Day @ Martha Rivers Par

Prayers: Striper’s brother, Big Pappy, Huck, each other, Sister Act, Haze’s sister-in-law, all the new babies on the way in our region, Bedpan’s friend Cody, Blueprint, Gump’s family, Montross’s mom

YHC took us out in prayer.

Humid Morning but this did not stop the pax from getting after it.
We all ran and afterwards we discussed Group.

A Voluntary combination of two or more People.

Speaking of groups as we were walking in to begin a volkswagon group aka Punch Bugs was getting ready for a ride.
this shows there are many groups in the world.
Group types
Community
Organizations
Teams

Most have three types of people
Lizards
Bullfrogs
Leech

Announcements:
2nd F coming up this Wednesday at Sammys in Dallas

The Bed Pan is Full
Be a Lizard and Not a Leech.

YHC took the Q after re-scheduling from a few weeks prior.  A few went out for EC run or ruck.  0700 hits, pledge.

Quick review of the mission of F3, then run a warm- up lap.

Workout for the day is 10 stations, 20 reps per station.  Some had a block, some didn’t.  Order of stations was hand release merkins, blockies, crunchy frog, murder bunnies, little baby flutter crunch, curls, jump squat, squat press with block, burpees, flying squirrel.

After the round run four gassers length of field.

Goal was five rounds, that was maybe a little aggressive.  Bat flippers got in three.

Workout was a tough one.  Had a few words at the end of how grateful we are to be able to come out and do what we do.  Short discussion of a tough workout isn’t tough at all.

Turtleman is tough.  Job loss and sick children and numerous other circumstances are tough.

Go out every day and give your very best.

Announcements:  CSAUP 5/21 at the Storm, Memorial Day Murph at Martha Rivers, new Monday, AO starting in Ranlo, GrowRuck training events

Prayer requests: Turtleman and family, Huck, Tesla and family, Tiger M and step-sons,

YHC took us out

Always an honor

Tiger

9 HIM showed to the craggy lot at the bottom of the park for some Folsom action. It was a perfect day for a beatdown, so let’s get it on! This is what happened…

Disclaimer

10 burpees OYO. The Mayor made me do it.

Don Quixotes x10 IC

10 burpees OYO. The Mayor made me do those too.

Pledge of Allegiance

Mosey Indian Run style to the field beside and line up for Bear Crawl Slalom. You guessed it, the Mayor made me do it! Some of the guys hadn’t done this one before so it was lots of new fun! We did a couple cylcles through the line and moseyed on to the smooth parking lot at the other end of the field.

The PAX gathered together to hear the directions for BLIMS. After each exercise, mosey to the other end of the lot, so back and forth.

B – 5 Burpees

L – 10 Lunges each leg

I – 15 Imperial Walkers

M – 20 Merkins

S – 25 Squats Hold on a minute! Isn’t there supposed to be a P in this routine? Yes, but why would Mayor ask me to leave out the P in this routine? Actually, he didn’t. YHC was writing up the weinke too late at night and the P was just forgotten. No worries, we caught it before it was skipped and we kept rolling to the end by doing 25 Plank Jacks and  then 30 Squats. Plank for the 6.

Mosey across the street to the lot near the pond for BLIMPS!!! This lot was longer than the first one so there was extra burn to the mosey part. Plank for the 6. Volt decided to make sure Mayor was doing his fair share by sitting on his back during plank. GOOD

Fast mosey to the really rough lot further away for the next thang. BLIMPS!!! It was at this point that Westside offered to help with picking. Maybe next time. This session was really great. Plenty of sweat was shed.

Mosey down the sidewalk to the tennis courts for 11’s. Do 10 Big Boy Sit Ups, Crab Walk to the other end of the court and do 1 Jump Squat, then NUR to the start. We did LBCs until the 6 finished too.

For the last few minutes we did Karaoke Left to the other end of the courts. Then Karaoke Right. Then Skip to the other side and last we NURed back to the start.

Mosey back to the original lot for a round of Bring Sally Up. Most everybody whined about how long the song is. Sounds like some of y’all need to HTFU!

Announcements: 2nd F Lunch this Wednesday at Sammy’s in Dallas, CSAUP

Prayer Requests: Turtleman, Huckleberry, PAX on IR, Chad McGhee cancer

All joking aside men, it was a pleasure leading today. We had plenty of high quality mumblechatter and we all enjoyed ourselves. I think… Aye!!!

The Sword is a great way to start a Monday

This morning verse was in the The Book of Wisdom verse 1-2:

think of the LORD in goodness,

and seek him in integrity of heart;

and manifests himself to those who do not disbelieve him.

Big Pappy

10 HIM’s got out on a nice Sunday morning and got a little better. Most stayed for Q Source on the topic of Language.

It was an amazing discussion.  We solved most of the worlds problems by the use of proper punctuation.  If you have never gone through Q Source or if it has been a while, get out to Crossroads. You will not be disappointed.

Big Pappy