Great Weather this morning,

2nd F coming up next Wednesday at Bubbas 33

Prayers for the Hall family, Gumby’s Mom and my Friend Jason AKA (my little pony) he posted one time) he is currently in the hospital.

The Bedpan is full

WARMUP: Imperial Walkers, SSH, Mountain Climbers, Windmills, Hillbilly Walkers, Moroccan Nigh Clubs, Overhead Claps
THE THANG: Mosey to the horse track stopping at each light pole for escalating burpees, then we did a Triple Nickle on the concrete seats with 5 Derkins at the bottom, Box Jumps up to the top, and Big Boys at the top.
Then we went out to the track to do 11’s around the track with  Squats on this side and Mike Tyson’s on the far side the run continued around the track instead of back and forth in a straight line so this round of 11’s made for about 1.5 miles!
We had time to run back the Triple Nickle this time with Inclined Merkins at the bottom and Big Boys at the top.
We headed back to COT with some time for Mary.
MARY: LBCs, Flutters, Box Cutters, Freddies, and American Hammers
ANNOUNCEMENTS:
COT: BP’s friend Jason, Westsides family, Family of a man shot and killed yesterday (Kapowski knows them)

We pledged We ran.  While running, the following questions were entertained:

1. Why did God allow Ohio to happen? Was it really part of his original plan?
2. Why doesn’t FRC have a shovel flag?  And if you don’t have a shovel flag at a workout, does the workout still count?
3. Is Sargento’s hamstring the new Medicine Woman’s leg?

Announcements

1. 2 event sometime during lunch when today’s FRC members can’t go
2. F2 tonight south of I-85 and north of I-85
3. Convergence coming up soon somewhere

Prayer Requests

1. Turtleman’s Family

We prayed

We left

Saturday was a wonderful day,

7am time for work,

Warm up then mosey to several stop signs and at each one we did

5merkins, 10 Nolan Rhynes, 15 seal jacks. After about 1 1/2 miles of that we made it back to do some 11s

Hill Billy Squats, and Imperial Walker squats.

The Beast

While the music was set to some good Rock and a volume of if its to loud your to old we tried something new.

The Beast

3 exercises each exercise 6x.  1. Lunges, Peter Parkers, Parker Peters.

3 sets each containing 3 exercises 6 times each. Thus The Beast 666.

Finishing with some Tabata, 10 exercises 45 on 15 rest do all 10 then take a lap.

We finished strong and got in a few miles with some hard werk.

Prayer Request:

Gumbys Mom.

The Bed Pan is full!

Nice little group of Pax this morning at Gashouse. 10 of us joined up and got annihilated together 😮‍💨 After a quick warmup with the pain lab gang we split off to do a real man’s workout. We partnered up and did a little “catch me if you can” to the church down the street. One Pax did 5 jungle boy squats while the other moseyed to the destination. Pax would catch their partner and switch until we got to the back of the church parking lot. Once we arrived Pax found a nice set of stairs waiting for them. We partnered up and did some B.O.M.B.S. (50 Burpees, 100 overhand claps, 150 merkins, 200 big boys, & 250 squats). One partner ran up the stairs while the other began the reps. We ran and exercised Dora style until all reps were complete.  Next we moseyed back down to the library where agility ladders were waiting. We ran through a handful of drills (2sets each).

single step, double step, In&Out, In&Out squats, scissors, plank walk, knee tucks, & plank walks w/diamond merkins.

After the introduction to the ladder drills we partnered back up and did a Dora style workout with one Pax hitting more ladder drills and the other jogging down to the handrails for some inverted pull ups. We did a set of 20, 15, & 10 before our time ran out. We were all sucking air at this point so we decided to fellowship mosey back to the Museum. Everyone but Flintstone who ran because he only has one mode. “Beast Mode” 💪🏽

Concluded COT & Name O Rama w/the pain lab crew.

There was only 6 of us this beautiful morning, but we definitely out in that work 💪🏽

Here’s the Winki 😉

“The 12 Disciples”

(This circuit work out is meant to make you look for Jesus and beg for mercy)

12 kettlebell exercises. 3 per round. Start with 10 reps. Increase reps by 5 each round. In between rounds we jog to the playground max out on pull ups and jog back. (Option to walk small lap around parking lot)

Curls
Upright rows
Single Arm rows

Skull Crushers
Chest press
OH Tricep Ex

Curb Squats
Calve Raises
Lunge Squats

Double crunches
LBC’s

Big Boys

Just 30 minutes before the workout, I asked Hunchback to create a playlist to facilitate discussion about essential movies for our kids to see.  The plan worked well as mumblechatter ranged from “What movie is this one from?” to the value of real estate agents and do they really earn their commissions?

After the pledge and Hei Hei’s warmup, we did 3 circuits of exercises, 45 seconds each followed by 15 seconds rest to mix in with the mumblechatter:
Set 1 (repeat 3x) = Deadlifts, Overhead presses, Pullovers, Star crunches, Flutter kicks
Set 2 (repeat 3x) = Swings, Hand-release merkins, Rows, Big boys, Reverse crunches
Set 3 (repeat 3x) = Step-ups (or squats), Curls, Babymakers, American hammers, Scissor kicks

With 3 minutes to go, we put away coupons and planked til the end.

I’ve been away a lot over the past 3 weeks, so this was a great way to start a Saturday with a lively group of HIM’s.  Thanks for the privilege to lead!

Announcements:  Convergence to honor Turtleman Monday 0530 at “Neverland”/Sandlot; F3 dads at Martha Rivers next Saturday 6/15 at 0700; check Slack for other stuff going on.

Several prayer requests I can’t recall; Hei Hei took us out.

Eight men met this morning at Member’s Only to ruck and run and then use Q Source to discuss with intentionality how to become better men and better members of our family and community. We discussed how to focus our efforts on our strengths, but admit the need to press ourselves to exceed our comfort zone, for example in my case emerging from the middle of the pack to act as Q. Thanks to all the men of F3 who encourage me to step out there to contribute and to Lead.

Announcements:

Don’t forget Monday 10 June is Convergence for Turtleman at Sandlot/Martha Rivers, all other AOs are closed, details elsewhere in Slack. Prayers for the Barnes family as they deal with Turtleman’s passing.

F3 Dad’s June 15 at Martha Rivers.

Prayers Eh Y’all’s MIL serious surgery Thursday.

Travels for safe travel for Alma Mater’s family , additionally same for Anchorman and Gavel and their families.

Sargento injury recovery

Praises for multiple high school graduations