Fitness, Fellowship, Faith
3 HIM braved the tropical storm to ruck up Gastone’s Hill and around Robinson elementary (2.6 miles by my garmin). We sprinkled in 25 Merkins, squats, overhead presses and curls every 1/3 mile or so. We were fortunate the rain really didn’t impact the ruck.
Prayers:
Whooppe’s family, SA family, Stronganoff, Big Pappy,
On a fine Saturday morning in July, 16 PAX decided to take the red pill and got their day started right! We held a joint kickoff and warmup combining both the 9 Fighting Yank PAX and the 7 Bunker PAX.
DISCLAIMER
We had an FNG and also Tin Man back for his 2nd post, so YHC reiterated that neither Pockets nor YHC were professionals. Modify and adjust as necessary!
WARM UP:
10 Alarm Clocks; 10 Burpees(IC, 6-count), 15 SSHs (IC)
(There was some mumblechatter about Alarm Clocks, which bring nearly all the enjoyment of a burpee, but just in reverse.)
Pockets took the Bunker PAX over to the Pit. The Fighting Yank PAX came with YHC to Stowe Park.
THE THANG
Start at Amphitheater pavilion, Murder Bunny to top of the hill (no coupons, BTW). (Tesla informed YHC what this exercise is actually called w/o a coupon, but YHC couldn’t hear him because YHC was busy getting up the hill.)
Hill Bearicides
Start at the top of the hill.
Crawl Bear down to Stop #1, do 1 Merkin
Bear Crawl back up to the top, do 1 Merkin
Crawl Bear down to Stop #2, do 2 Merkins
Bear Crawl back up to the top, do 1 Merkin
Crawl Bear down to Stop #3, do 3 Merkins
Bear Crawl back up to the top.
Mosey to the Belmont Middle School Field for:
Double 11’s – On one side we did Mountain Climbers & American Hammers, run to the other side, and then we did Mike Tysons & LBCs.
Super-Fun, No-Name Routine:
10 Burpees (IC, 6-count), 10 Ski-Abs (IC), 10 Tuck-Jumps (OYO), 10 Merkins (IC)
Hard Run across the width of the field, and Walk back.
Repeato 5X.
Indian Run for a few laps.
Mosey down to the Pavilion for Mary, only to find out that the Bunker PAX had made their way over from the Pit. So, we did our Mary on the sidewalk adjacent to the Pavilion. Dirt called his Mary cadence so that the Bunker PAX (and all of Belmont) could hear. We got a little over 8 minutes of Mary in, before YHC called time.
Mosey up to the Fighting Yank for COT.
COT
Announcements
Freight’s Service Project Items: small comb or brush; gum, cough drops
The Global Leadership Summit @ the The Pointe Church. Aug 5-6
F3 Dads on July 17th
Prayer Requests
Tin Man’s neighbor, who will be undergoing cancer treatment
Slim Shady led us in prayer.
Name-O-Rama link:
Name-O-Rama
FNG Naming. We welcomed “Tooth Fairy” to F3. A former college Rugby player, he hung in tough today at the beatdown.
—Bubba Sparxxx
15 total PAX made it out to Gashouse this fine morning to put in some work, one of which was a FNG. TClaps to Tube for the EH! After the disclaimer, pledge and warmup, 3 PAX decided to do the Bootcamp and followed YHC up to the track at Grier.
I saw a CSAUP called 1776 that one of the regions did for July 4th and it looked pretty tough. I used that as the basis for the workout this morning and we’ll call it The 400’s. It went like this…..
400 meter run then partner up for 100 cumulative reps of 4 exercises. Rinse and repeat 4 rounds changing partners each round.
Round 1 – HR Merkins, LBC’s, High knees, Seal Jacks
Round 2 – Werkins, Big Boys, Squats, Plank Jacks
Round 3 – Diamond Merkins, American Hammers, Lunges, SSH’s
Round 4 – Ranger Merkins, Flutter Kicks, Butt Kickers, Little Gumby’s
Run a 5th lap after Round 4 and then 100 cumulative Burpee’s between the 4 PAX
We got through this much faster than anticipated due to the 3 bat flippers that were constantly pushing YHC to pick up the pace . Strong work by 3 strong HIM’s!
Since we had a little time left, we headed to the wall of the school for 2 rounds of 1 minute wall sit, 10 Dirty Hookups IC and 10 Hip Slappers IC.
Back to the flag for a couple minutes of ab work with the Painlab guys before time was called.
COT/NMM
Romans 12:10 – “Be devoted to one another in love. Honor one another above yourselves.”
Candor and constructive criticism are essential to building string relationships, but we need to make sure it comes from a place of love. Praise and admiration are also essential and oftentimes overlooked.
Announcements
F3 Dads workout next Saturday at Gashouse – Cookout after has been postponed
Service project items – hairbrush/comb and mints/gum/cough drops
Woody moving next Saturday, check Slack later this week for info on how to help
Possible camping/fishing trip later this year. If interested reach out to Bandit
Prayer Request
Praise for FNG Hummingbird on 14 yrs sober
Big Pappy
SA and family
Slaw 2.0
Turtleman
Pedal
El Toro
Double Stuf
Great day at Gashouse and the coffeeteria afterwards. Lots of PAX putting in strong work and I appreciate the opportunity to Q.
YHC took us out.
I’m Broke
10 pax posted at Tequila Sunrise on a very muggy morning. I believe we all pushed each other even if we may not have realized it.
Gator and Bubba Sparxx were flying on the sprints!
Great to see Freon posting more and at various AO’s. He’s fast becoming a bat flipper.
Glad Shell Shock is back out there and that Anchorman was in town and could join us.
Orangeman continues to post as he is on the mend..that’s the way..stay with it!
Tesla, Dirt, Nutria continue to post regularly which is a terrific example of consistency!!
Pledge
Warm-Up: IC x10: Don Q, Toy Soldiers, Gravel Pickers
Thang:
Quarter Pounder: (Core)
Start at top of street. Sprint to the 25 yards and Do 25 Big Boys, NUR to Goal And Sprint to the 50 and do 50 American Hammers, NUR to Goal Line sprint to the 75 and do 75 LBCs, NUR to the goal line and sprint to the hundred and do 100 Flutters.
Welsh Dragons: (Arms)
Remain in plank position the whole time. Bear crawl forward, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each.
Dirty 11s (Legs)
Squats-burpee-Little Gumbys
Lindsay’s (40s)
30 Dips, 10 Step-Ups…
Word:
Let us hold fast the confession of our hope without wavering, for he who promised is faithful. And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
Hebrews 10:23-25 ESV
Announcements:
Service Project Items: Small comb or brush; gum, cough drops
Friday evening: 5 pm
3 Choices:
Meet at Turtleman’s house
Meet at Rotary Pavilion Downtown to set up F3 tent and hand out water
Primal
Prayer Requests:
Friend of Dirt and Wife: hysterectomy
Anchorman’s M: procedure
Anchorman took us out.
Enjoyed leading this group of HIMS!!
Seuss
Thought I had already done this but I must be mistaken. We did pledge, WU, then moseyed ALMOST to Waffle House and back, Tube showed up for COT because he overslept but still posted for solo ruck. COT at the end. Lot of good fellowship along the way. I did my best to keep up with Voodoo who is a speedster. Castlerock and HIPAA solved the world’s problems while pulling up the 6. Tube was on another route all alone but getting it done anyway.
Whoopee
This morning at Folsom, five HIM’s braved the rain and come out for a work out themed upon the war crimes and tragedy that is the Chichijima incident.
Chichijima is an island about 500 miles off the coast of Japan. This was a critical island in WWII because it was a site of long-range radio communications. The US continually bombed via aerial attacks to shut down those communication links.
The warm up was a few stretching exercises and quick mosey to the parking lot entrance.
We stretched out are arms like an airplanes and ran to the shelter at the bottom of the lower lot. It was the furthest point we could reach. This symbolized what a 20 year old pilot who was shot down by the heavily fortified island. He kept his plane in the air as long possible and ejected himself out of his airplane at the very last second. He unfortunately witnessed his brothers also get shot down.
At the shelter, we did AMRAP of dips and merkins. We exhausted ourselves, but it nothing like the young man paddling away from the island as a Japanese boat got closer and closer.
Next we left the shelter and moved to the lower lot. We did 4 corners of burpees, merkins, LBC’s, and squats. We did 8 rounds to honor the men that died in this mission. They were beaten, tortured, and some the victim of cannibalism.
These men along with all our war hero’s should never be forgotten/
Their names are:
Next we lined up at the end of the parking. We lunged walked 10 steps then did a jump squat. We did this continuously until reach the other side of the long lot. Lastly we did the short mosey back to the flag. We were tired, wet, but happy to be with our brother. I am sure not near as happy as that 20 year old young man paddling for his life and was rescued. He paddle for 3 hours until he was saved by a US submarine. For those 3 hours, the Japanese boats kept getting closer but were slowed down by fellow airman providing cover from the sky.
That 20 year old man and survivor was the 41st president George H.W. Bush.
Announcements
Prayer Request
Big Pappy
We Rucked, we KLAWed (walk/ruck backwards)
Named the FNG that was EH’d by Hippa
A great morning after a great holiday. Some rucked, others ran, everyone got better.
The verse and word was:
Psalm 27:5
For he will hide me in his shelter
in the day of trouble;
he will conceal me under the cover of his tent;
he will lift me high upon a rock.
5 PAX ran 5 miles in a little rain at the Pub this morning. We did the OG route to Martha’s and back and even saw a few Sammich eaters along the way. Good work men!
Announcements
Visit with Turtleman at his house this Friday at 5pm
Hand out water at Gaston Alive this Friday from 6pm – ???
Need a co-Q for F3 Dad’s on July 17th at Gashouse – Termite said he would help and will reach out to Mayor
Service project items this month – Gum/Mints/Cough Drops and Hairbrush/Comb
Prayer Request
Big Pappy and family
SA and family
Turtleman
Traveling PAX
Stroganoff
Termite’s sons
YHC took us out.
I’m Broke
Stroganoff thought about cancelling the Coconut Horse for Independence Day but YHC volunteered to make it happen and take the Q of our “run what you brung” Q Source series where the Q gets to determine the topic of the lesson of the day.
Flintstone texted me that his EC session went too long and that he would see us back at the HT after the run. I saw his shirtless body running down Kendrick as I approached the Horse to meet up with JJ in the parking lot. We had a nice time chatting it up on the normal 5 mile route and then we caught up with Flintstone at the end. JJ cut out for the Q Source to get to church on time while YHC and Flintstone stayed for Q Source where I covered the main lessons of “Cowboy Ethics”. I liked it so much I ended up buying the book and will peruse it and perhaps share the lessons with a bigger audience in greater detail in the future.
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