St. Patty’s day at The Goat. Rained all night but stopped at 5:30 – funny how that happens more often than not.

Warm up: SSH x12, Hillbilly’s x12, Gravel pickers x10

Mosey to Goat Island, lunge walk across both bridges to the West side parking lot.  11’s running length of the lot, plank jacks over here and mike tyson’s over there.

Bubba Sparx reminded us of the F3 mission and Tesla gave us 5 core principles of an F3 workout.

Route 66 back through Goat Island park with escalating bobby hurleys at each lamp post (technically this was Route 78 as Pilgrim’s Progress pointed out that there were actually 12 lamp posts).

Mosey up the hill to the upper parking lot where we ran a new exercise called Luck of the Irish. Partner up and play a single round Rock, Paper, Scissors. Winner chooses their exercise between two options, AMRAP burpees or run a lap around the building. Rinse repeat for about 12 times. The burpees were gracefully exchanged with merkins and then squats through the exercise. Who had the luck of the Irish this day?

Mosey back to flag for two rounds of Mary and time.

Announcements: Slaughter Q downtown 3/18, Honey hunters baseball group game 4/24 for 20 reserved spots bring family

Prayer requests: Turtleman, Pilgrim’s M, Rebar on IR, Tesla’s family, Broke, the Ukraine and our world leaders

Honor and privilege to lead these men.

-Gator

Good Wed morning to the Pax of F3 Gastonia.

It was a surprisingly pleasant morning in spite of the fact that there was a promise of rain by all respectable sources of weather information.   This proved to be just off slightly enough in our favor to clock a meaningful workout with some 2nd F to boot.  Turned out to be perfect.

YHC showed at 5:20 am to Dry Rub getting himself ready for the inevitable beatdown.  Soon there after other PAX posted.

As we were gathering Nutria comes running up with the flag, plants it, and joins the circle for a few pleasant hellos.

Lets get busy!

Pledge:

Warmup:

20S SSH’s DC  IC

Stretch up, left, right, back, and touch your toes.

Mosey to the back parking lot of the school  for the Thang.  On the way around the school YHC was notified of the fact that it is Bouquet’s #36 B-Day.,,,Take note and acknowledge the occasion during the workout.

The Thang:

Partner up by 2’s.  P1 moseys down to the curb (approx 50 yds), tag the curb, and back to flapjack. P2 AMRAP.

Dora:

100 merkins

200 Squats

300 LBC’s

400 Flutters

This took approx 20 mins.

Next YHC called 5 burpees

Then 5 more burpees,

Then move to the light post for 5 more burpees.

And to the next light post for 5 more burpees.

This continued for the next 2 post and on the 3rd post 1 burpee was called for a total of 36.

We all wished Bouquet a happy birthday.

After the celebration we moved to the curb at the front of the school where the posts that hold up the cover for the walkway are conveniently located in proximity to the curb perfectly set up for calf raises.  Almost like the builders had this in mind upon construction of the school.  Sweeeet!

30 calf raises each

parallel

toes in

toes out

20 Squats

20 calf raises each

parallel

toes in

toes out

20 squats

10 calf raises each

parallel

toes in

toes out

20 squats

Next….triple nickel in the parking lot

Bouquet calls dive bombers this side.

Tesla calls Plank Jax over there.

This was a nice addition to the current burn we all had rolling at this point.  Yeah baby!

This was loads of fun.

We all ended up back on the concrete pad near the shovel flag for Mary.

The count is 20.  The requirement is an AB exercise.

as I remember

LBC’s

Obliques

Imperial Walkers

Heels to Heaven

Side plank kicks

Scissor kicks

Plank until time.

TIME

COT

Announcements:

Dr Seuss is heading up an effort to reach out to Kotters.  Please reach out and assist wherever possible.

Prayer

Moleskin:

It was great to meet 2 PAX for the first time.  Nice to meet you J2C and Bouquet.

The regulars, you know who you are, make the whole thing work.  Lets take these FNG’s and make them regulars via unjudgmental support and encouragement.  Make no mistake, this is a ministry,

It was an honest honor to lead this AM.  Happy Birthday Bouquet. I hope everyone had as much fun as I did.   I hope that everyone gets as much added to there day as I do.  Such a blessing and such an honor.

God bless you all.

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

Timeframe

 

 

 

 

 

 

Today at Diablo we kept it pretty simple.  We did a long ruck through the neighborhood.

At the end, we worked on our plank challenge,  first having each person count to 20 while we held it.  Took a break, then 15 count.  Then 10 count.  A few groans and complaints, but we survived.

Announcements:  Tube is celebrating 18ys with his M.  Convergence is coming up April 2.  Flintstone is accepting shirt designs.  Castle Rock has submitted a Diablo Sammich design.  (It’s my new profile pic on Slack.)

Prayers for all those suffering the physical and mental effects of COVID.

We welcomed back Hermie!

7 men showed up for a burpee beat down in a less than dry Folsom. Here’s what went down

10 Gravel pickers IC

20 SSH in cadence

5 Burpees

15 SSH IC

5 Burpee’s

10 SSH

5 Burpees

Mosey to bottom lot

Escalating 4 corners

First corner 10 hand release Merkins

Second corner add 20 Squats

Third corner add 30 LBC’s

Fourth corner add 40 Flutter kicks

Dirty 11’s
Mike Tysons and imperial walker squats with a burpee in the middle every time you pass.

Indian run to the flag, man in the back does two burpees before over taking the line

Run back to the tennis courts, Every pole on the way down 5 burpees

Circle for Mary

Kraken burpees

Big boys

Box Cutters

Flutters

 

Announcements

Nan Tan of the nation downtown 3/18

Convergence April 2nd at the yank

Speed Need April 9th

 

 

Prayer Requests

Westsides Grandparents

Stripers Brother

Huckleberry

Balljoints neighbor

Big Pappys family

All the PAX injurys

Fart Sackers

Grabbed a chance to Q across town at The Labyrinth.  It was YHC’s first time to The Labyrinth.  It was dark, but it looked strangely similar to that other AO called the The Sandlot.

It was a comfortable 50 degrees, and the rain held off.

Up until about 5:28am, Dirt was concerned that it would just be him and YHC.  (If that had been the case, YHC was thinking to abandon the ‘ol Weinke completely and just make it a running workout.)

Well, the clock kept ticking, and a few more PAX rolled in by 5:30.   At about 5:32, the 7th and final PAX made his grand entrance.

YHC was glad to see 4 new faces from the Gastonia crew in the Gloom.

 

---

DISCLAIMER:

Adjust and Modify as necessary.   Push yourself!  …but that doesn’t mean push yourself to the point of injury, especially if you already have a known issue.

YHC re-iterated the disclaimer:  I’m not a professional and I definitely don’t know what kinds of issues you PAX have!

---

WARMUP:

• SSH (because who knows what kinds of strange things would happen in the Gloom if you don’t start out with SSHs)
• Imperial Walkers
• Good-Morning-Burpees   (combo of Alarm Clock + Burpee.   -Sorry you missed them, Radar)

---

THE THANG

Mosey to Martha, stopping every once in a while for 10 reps of various exercises

Dirty 11’s :  w/ Hammers and Merkins, Burpee in the middle

Mosey to fieldhouse

The mumblechatter topics included US legislation that is in the works to do away with Daylight Savings Time.   The PAX wondered what the implications would be for the Gloom.  More importantly, if DST went away, how would anyone know when to replace batteries in their smoke detectors?

Partner B.O.M.B.S:   Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x)   Partner runs around fieldhouse

A dessert-like smell was emanating out of the Fieldhouse.   The PAX were trying to determine what it was.  Most PAX thought it was “some kind of Banana” dessert.  it smelled great.

Then there were others smells that started right about the time that the PAX were doing Big Boy Sit-Ups and Squats.  Those smells did not smell great.

Mosey a little to the bleachers for Dips, then Dirty Calves (in honor of Dirt)

Mosey, stopping every once in a while for a PAX-called exercise.  Some PAX counted cadence for their pick.

Indian Run back to StartEx, stopping for some reps of various exercises.

6MOM

Time!

---

COT

Pledge

Announcements

• 2ndF Lunch today at Pita Wheel in Dallas, noon  (if you’re just now learning about this in this Backblast, you’re late for lunch.)
• This Friday at Downtown – The F3 Nation’s Nan’tan, Slaughter, will Q      2ndF and 3rdF to follow.

Name-O-Rama

Prayer Requests

• Hush Puppy and his M:  Job-searching, possible Relo
• Rebar’s Plantar Fascia – likely an upcoming surgery
• Stinky Bird’s family
• People of Ukraine, and those otherwise affected
• Turtleman

Dirt took us out…..

---

Glad to join the Labyrinth crew!

YHC was surprised that there was a considerably-sized group of ladies who walk in the Gloom at around 5:20-ish.   As YHC drove away, it looked like they were doing a Circle-Up or Disclaimer or something.  They probably should have a name for their group, maybe with a Letter-Number combination.

Glad to lead this group of PAX today!

—Bubba Sparxxx

Prison Break. Hump Day. YAY! YHC gets to pinch hit for Montross (channeling his inner fartsacker) and who didn’t bring the flag as promised.

Eleven of the finest humans (yes I included Sister Act) YHC ever met ran, rucked, or mall walked with a some running thrown in once the legs got loose. All got better.

It didn’t even rain!

Prayer requests:
Roscoe’s & Swimmer’s family with the losses of loved ones. Turtleman. Tesla. Big Pappy. Gumby. Def Leppard. Wichita. Sparky. Westside. Stiper. Those I didn’t get on paper.

Announcements:
Pita Wheel at noon today at the original brick and mortar location in Lil D
The big F3 NANTAN Slaughter at Downtown the day after tomorrow
P200 next weekend
Convergence April 2
Speed for Need April 9
SMR end of April

YHC took us out. Thanks for allowing me the privilege to lead this morning.

12 HIM beat the fartsack to get their week started off right. This is what happened…

Several of the PAX split off to do the Ruck/Walk option. Those that stayed with YHC would be doing cardio today.

Warmup – Don Quixote’s for Whoopee, something else

Mosey toward Martha’s House, Whoopee left us to mosey by himself somewhere else.

We ended up at the center part of the baseball fields. For some reason I, me myself called 5 burpees. Maybe I was psyching myself up for the fun that was about to happen. Karaoke to the left all the way til we were even with the outfield wall. Plank for the 6. Karaoke back to the start. 18 Merkins. Bear crawl around the center building. Nur down the other path all the way to the end like before, being sure to move the caution barracade out of the way before we nurred into it. Nur back. Bear crawl the building. 20 Squats. Karaoke down the other path and back. You guessed it, bear crawl the building. 24 LBCs in cadence. I think we got the blood pumping pretty good with this stuff!

Mosey around half of the outside of the fields until we arrived at the lowest parking are where there is good light.

22’s – like 11’s, just bigger reps

On one end do 20 Freddy Mercury’s, at the other end do 2 Hand Release Merkins. Switch back and forth until you’ve flip flopped the numbers. Feel that chest burn!!!

Mosey back to the start for a quick ab exercise that I forget and that’s time!

Announcements – 2nd F lunch this Wednesday at the Dallas Pita Wheel, Nantan of the Nation Slaughter will Q Downtown Friday including 2nd & 3rd F, F3 Shirt design contest due soon

Prayer Requests – Roscoe’s family on the passing of his FIL, Big Pappy’s family, Turtleman, Newnan’s shoulder, Tesla

Thank you for the opportunity to lead today men. It’s always an honor and what better way to get your week started off right than to do it with each other! AYE!!!

Time hits.  Pledge.  A word about the mission of F3 and a reminder of why we do what we do.  Not about the workout, about being prepared and being vulnerable.  Got to put in the work to reap a benefit.

Warmup: SSH, Burpees, IW, gravel pickers, some stretching

Mosey to parking lot behind the buses.  Partner up for boo-yah merkins and bear crawl opposite directions, meet back in middle.  Five rounds.  Mosey to other side.

Four corner escalator with merkins, lil baby flutter crunch, bobby hurley, flying squirrels, 25 reps, start with merkins and add next exercise at subsequent corner.  Come back down in reverse with 20 reps.  Mosey to school.

25 step ups each leg.  Grab some wall and hold plank with feet 12 to 18 inches on wall.  Hold.  Finish with 10 merkins.

Back to flag.

Nice work men.

Announcements: 2nd F lunch on Wednesday, Honey Hunters game 4/24, Rice n Beans on Tuesday

Prayer requests: Pilgrim’s neighbors getting separated, Pilgrim’s family mourning loss, Pilgrim M having surgery, Bos M, Tooth Fairy daughter, Tiger M and step sons, Tesla and family, Orangeman M

Prayer

Always an honor

Tiger

 

At 2am I awake to the sound of pelting rain and wind in the big town of High shoals, I said to myself it will be gone by 530…i hope!  I got up and headed to Folsom to do 6-mile EC run@ 530, Wichita and SA had agreed to meet up and run with me( I do this alone most Saturdays…I know how you feel Wirenut!). Wichita had the Q, so i figured we should get some legs in before he made us do 1000 merkins or whatever!  Wichita sent me his standard text at 5 so i knew he was up and ready…I start getting text from SA talking about “Surly your not running in this crap”, and telling me how Hes going to punch me in the face when he gets to Folsom🤷‍♂️.  During our lovely run in the rain , Wichita hurt his foot and had to cut it short, I told SA as we ran along we may have to Q this one…and we did:

Warm up:  SSH then a burpee, Gravel Pickers then a burpee, Abe V’s and a Burpee, MNC’s and a burpee, left over right/right over left stretch…then a BURPEE

The Thang:  Cooper was called to get us to the Flag at the Top.  Every light pole starting at this one. 10 burpees 10 squats 10 merkins, next pole 9, then 8 etc.  If you stop and the triangle along the way you get 10 spots so it works out.

Pledge at the flag

Mosey to the concrete bleacher/steps at the horse arena.  20 derkins at the bottom, box jump to the top, 20 dips.  We did that 5 times. Mumble Chatter was high! Talking about how stupid this was…what ever just get it done!

After a 10 count from the Mayor I let SA take the reigns and we Mosey’d to the top parking lot for Dirty 11s…Mike Tysons and Jump Lunges..dont forget the Burpee in the middle!

Mosey down to the first shelter for some abs.  it was dryish in there we did a ring of fire w/Bear crawly. Everyone had a turn to call an exercise and crawl. After that we did 50 step ups, and to finish it out a round of Iron Hulks. Mosey back to shovel flag and TIME!

Announcements:

2nd F Lunch Pita Wheel in Dallas

Kotter List set up and volunteers to call—see DR. Suess

Rice & Beans every Tues at the old Honda store downtown

Convergence April 2nd @ Yank

Community Foundation Run and Speed for Need April 9th

Prayers:

Wichita foot and his Dad/family

Gumbys Mom, cousin, and back

Sparky’s Hand and M

Westside Grandma and M’s Grandma

Striper’s Brother

Big Pappys Mom and 2.0

 

I Took us out in prayer.

Honor to lead today, I hate Wichita got hurt, always be ready to jump in when you are needed!

Ball Joint