Word was sent out from the Site Q that the President of F3 Dark Helmet wouldn’t be joining us today and that a sub was needed. YHC answered the bell. This is what happened…

Gavel planted his Site flag for us to give our Pledge of Allegiance to. Way to be prepared Gavel! We said that pledge.

Warmup of some stuff.

Mosey down and around the parking and drop off areas of the school to arrive at the knobs near the side entrance.

Triple Nickle – Do 5 Derkins, bear crawl to a wall a fur piece away from where you are and do 5 Donkey Kicks. Rinse and repeat 5 times.

Mosey across the lot and up the way to the condemned baseball field area for The Thang!

11’s-

Do 10 Burpees at the top, mosey down to the gate at do 1 Big Boy Sit Up. Flapjack the numbers until it’s 1 Burpee and 10 Big Boys. This took forever and gobbled up  all the available time we had. My weinke still had stuff left on it too! Oh well, next time. By my calculations we ran almost 3 miles today. Thanks for the opportunity to lead.

Prayer requests: Turtleman, Huckleberry, PAX on IR, school ending and kids taking test/exams; praise – Breaker is done paying for college!

Annoucements: 2nd F lunch at Sammy’s in Dallas Wednesday the 18th, CSAUP Saturday the 21st at The Storm (read Roscoe’s preblast for deets)

Moleskin: As always, we need to be prepared for the unexpected. Even though YHC fouund out ahead of time that Dark Helmet wasn’t going to make it and I was able to come up with a workout, we should expect plans to not go as planned. Life has a way of throwing curve balls at you when you least expect it! We must be prepared!!!

Rolled in to a few HIM’s putting in some EC like the main attraction wasn’t going to be enough, but little did they know what was about to go down! We also had some thangs to celebrate: 1: Volts B-day! Happy birthday Volt, we finally figured it out! 2: It was Slaw’s 1,000 post!! Congrats Slaw I was an honored  to Q it! That’s serious dedication and a lot of hard work and early mornings! Way to go! With all that out of the way it was time to Pay the Man!

Started w/ a proper Warm Up:

SSH

Don Q’s

Gravel Pickers

1 Deconstructed Burpee

REAL WORK:

100 Burpee’s in 10 min.

Moseyed to the hill on Sportsman Dr.

11’s – Mike Tyson’s and Row Merkins: count both merkins as 1

Moseyed  to the flag and said the pledge

I noticed the horse arena was occupied so we kept going to the pond with the walking track around it. On the way we heard a train and so like any seasoned Pax would do Sparky said “5 burpee’s for the train” so we stopped and did 5 burpee’s.

At the pond we did:

ESCALATOR

10 Merkins then took a lap

20 Squats then took 2 laps

30 LBC’s

we ran out of time and didn’t get to finish. To finish it was going to be 3 laps after the LBC’s then 40 CDD’s and 4 laps 50 Flutter Kicks and 5 laps

Prayer Request:

Westside’s grandma, Turtleman, Broke, Big Pappy, Huckleberry, all the teacher and staff, our country

Once again, thank you HIM’s for letting me lead!

Wichita out and on to the next one!

A new week meant some new exercises. 

Warm Up: SSH, small and large arms circles, gravel pickers, SSH Burpees

Mosey around the lot a couple of times

Round 1, 3 sets of the following  20 Plank Jacks, Jackass Merkins, Monkey  Humpers, American Hammers, 10 Broad Jump Burpees

Round 2: Suicide Ladder up to 10 reps: Groiners, Squats, Big Boys

Lap around the lot

Cool down: 50 LBC, 40 Flutters, 30 VUps

Times up

Announcements: Young Life Golf Tournament on May 23, some teams need plays, ask Buckshot

F3 Dads needs Qs this summer

Prayer: Blueprints friend lost his wife, Radiohead is celebrating 14 years of marriage, Buckshot and Pillagers wives are pregnant so prayers for healthy babies

We had a full house on this glorious Wednesday morning. YHC walked while everyone else ran. My foot still isn’t quite up to the task yet but getting better each week. Thanks to Bedpan for shutting it down and walking the last half-mile with me. Wichita wasn’t quite as naked as usual. Shoutout to the new guy Eastside on his 2nd post in 2 days.

Announcements: Murphy on Memorial Day @ Martha Rivers, other Monday AOs will also be open.

Prayer Requests: Striper’s brother, Big Pappy, Huck, EZ Rider’s family, Sparky’s boss’s wife, Broke, Def Leppard, Oompa Loompa, Roe v Wade

The 3 amigos met this morning at the Bulldog for and excellent start to the day.

Nearly a perfect weather situation,  A little on the chilly side which we would come to appreciate in about 15 mins.

Pledge

Warmup with some lite stretching.

Pretty simple routine.

6 exercises in descending order then take a lap around take parking lot.  Start with 20 reps, 19, 18, you get the picture.

Upright rows with kettle bell

Goblet squats with kettle bell

Merkins

Mountain Climbers

LBC’s

Windshield wipers

Take a lap

COT

Prayer

It was great to come out, excellent weather, even better comradery, and an overall great start to the day.

Need to see some of the regulars come back.  Attendance is falling off.

All 3 of us pushed and got stronger.

AYE!!!!!!!!!!!!!!!!

Timeframe

Healing the soul, lifting spirits, making the day better by adding a Tuesday morning special to your routine is calling out to you! Details below

Warmup:
10-Merkin
10-squats
10-imperial walkers
Moroccan night clubs
10-Lbs
10-dying cockroaches

Pledge

10mekins hold
10mnt climbers hold
10plank Jack’s hold
10 merkins

10squats
Zombie walk and back
10,10 Calf raises
10 squats

10curls
10shoulder press
10bent rows
10curls

10Big boys
10crunchy frogs
10 heals to heaven
10Big boys

Announcements: You’re all neat.
COT: turtle man, people in turmoil, end of school year, tubes M

It was about 6pm yesterday when I realized i had the Q, luckily something told me to ask Balljoint otherwise I would have had to wing it.  15 HIM gathered on a chilly Folsom Tuesday to get ready for the day.  We had a FNG EH’d by our friendly neighborhood fart sacker Montross so we hit him with the 5 core principles and a disclaimer and got to work.

Warmup

10 gravel pickers in cadence

20 SSH in cadence

5 burpees

A complaint was filed about my warmup so I added some Moroccan night clubs for good measure.

Mosey to lower shelter

20 step ups

20 Dips

20 Corky Romano’s (hold 6” under bench, knees to chest and extend legs over bench= 1 rep)

5 burpees

Rinse and repeat for a second round

Starting at bottom parking lot partner up, catch me if you can to Flag pole at AG center

Partner one NURS while the other does 10 Merkins and runs to catch them and switches out.

Pledge of allegiance

In upper lot do a round of Dirty 11’s, CDD’s and Big Boys

Indian run back to lower parking lot, person at end of line does 2 Burpees before taking the lead.

5 Burpees

Circle for a round of Iron Hulk

Stay in the circle for Mary AB work

Announcements

CSAUP 21st at storm

Murph Memorial Day

Prayer requests

Stripers Brother

Wichitas family

Purple haze sister in law

Huck

Turtle man

All the IR

Montross mother