Attendance from participation.
DRP was taken and rock pushed.
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YHC was a bit optimistic of a big crowd on this fine cool, rainy morning. After all, one core principle of F3 is that workouts are held outside, regardless of the weather conditions. That being said, 5 held account and got some work in.
Warmarama
SSH, Hillbillies, Gravel pickers all x10 IC
Pledge
Mosey to lower shelter for some Dora.
Thang
Partner up; Dora 100 burpees, 200 step ups, 300 SSH. Partner 1 performs amrap exercise while partner 2 runs to the turd shack for 5 hip slapped in cadence. Flapjack and continue until Dora is completed. After several rounds, the hip slapped were switch to a lap up the parking lot and back. With a few minutes left, we get in 22 merkins for the Vets. Now mosey back to start.
time
YHC took us out in prayer
0600 hit and we had 4 for the EC ruck.
When we returned to Gashouse, there is Montross laid out in a parking lot taking a siesta.
Luckily, he woke up in time to get everyone warmed up before he took Gashouse off somewhere for some book learning and sent PainLab with YHC.
PainLab headed to the amphitheater. Realizing we were a couple of bells short, Clavin, Dry Rub and YHC doubled-back to pick up a few additional coupons from the rock garden.
Oompa went off to put in a few miles.
Time to get this party started.
Let’s get the heart rate up with a repeat of last week…
Bear Crawl up and across top level. Drop a a level and crab walk back. Drop a level – side lunge, Drop a level – side lunge. Drop a level – lunge.
Repeat all for a total of 2x.
Now let’s stack.
10 Merkins
10 Merkins
20 Curls
—
10 Merkins
20 Curls
30 Swings
—
10 Merkins
20 Curls
30 Swings
40 LBCs (I think)
——
10 Merkins
20 Curls
30 Swings
40 LBCs (maybe)
50 Squats (not sure)
Then we took a trip with your coupon/bell overhead to obelisk and back. Once back in position, it was time to unstack that set.
Farmer carry your bell/coupon to obelisk and back, switching hands at half-way.
Let’s make another stack.
10 Derkins
—
10 Derkins
20 Dips
—
10 Derkins
20 Dips
30 Reverse Crunch
—-
10 Derkins
20 Dips
30 Reverse Crunch
40 Step Ups
In the interest of time, we stopped here and unstacked this set.
We found Gashouse in the parking lot finishing up. A little Mary was done along with the final story in Montross’s book of rhymes.
Nice work by all.
Tube has VQ on 23-Nov.
Watts Up powering down.
The Q was most definitely on time for the workout where lots of people ran and rucked and stuff.
Until next time,
GD
One of the most impressive things about the Bible is the way it linked together, with consistent themes running throughout, from beginning to end. Though written over a span of 1,600 years and composed by more than forty writers of various backgrounds and skill levels, God sovereignty authored it with one united voice. And He continues to speak through it today without going message.
Unity. Togetherness. Oneness.
These are the unshakable hallmarks of our God.
From the very beginning of time, we see His unity at work through the Trinity – Father, Son, and Holy Spirit. God the Father is there, creating the heavens and the earth. The Spirit is “moving over the surface of the waters” (Genesis 1:2). And the Son, who is “the radiance of His glory and the exact representation of His nature” (Hebrews 1:3), joins in speaking the world into existence. “Let Us make man in Our image, according to Our likeness” (Genesis 1:26).
Us. Our.
All three are in perfect oneness of mind and purpose.
We later see Jesus rising from the waters of baptism, as the Spirit descends like a dove and the Father announces over this majestic scene, “This is My beloved Son, in whom I am well-pleased” (Matthew 3:17).
Jesus later says, “I have come down from heaven, not to do My own will, but the will of Him who sent Me” (John 6:38). His desire to answer His followers’ prayer is “so that the Father may be glorified in the Son” (John 14:13). He asks the Father to send the Holy Spirit, knowing that the Spirit will faithfully testify about the Son He loves, for “no one knows the thoughts of God except the Spirit of God” (1 Corinthians 2:11 NIV).
Father, Son, and Spirit are in pristine unity. They serve each other, love each other, and honor each other. Though equal, they rejoice when the other is praised. Though distinct, they are one, indivisible.
And because this relationship is so special – so representative of the vastness and grandeur of God – He has chosen to let us experience an aspect of it. In the unique relationship of husband and wife, two distinct individuals are spiritually united into “one flesh” (Genesis 2:24). And “what God has joined together, let man not separate” (Mark 10:9 NIV).
In fact, this mystery is so compelling – and the love between husband and wife so intertwined and complete – that God uses the imagery of marriage to explain His love for the church.
The church (the bride) is most honored when her Savior is worshiped and celebrated. Christ (the bridegroom), who has given Himself up for her, is most honored when He sees her “as a radiant church, without stain or wrinkle or any other blemish, but holy and blameless” (Ephesians 5:27 NIV). Both Christ and the church love and honor the other.
That’s the beauty of unity.
Husband – What would happen in your marriage if you devoted yourself to loving, honoring, and serving your wife in all things? What if you determined that the preservation of your oneness with this woman was worth every sacrifice and expression of love you could make? What would change in your home if you took that approach to your relationship on a daily basis?
Wife – What would happen if you made it your mission to do everything possible to promote togetherness of heart with your husband? What if every threat to your unity was treated as a poison, a cancer, an enemy to be eliminated by love, humility, and selflessness? What would your marriage become if you were never again willing to see your oneness torn apart?
The unity of the Trinity, as seen beyond the reaches of history past and continuing into the future, is evidence of the power of oneness. It is unbreakable. It is unending. And it is this same spiritual reality that disguises itself as your home and mailing address. Though painted in the colors of work schedules and doctor visits and trips to the grocery, oneness is the eternal thread that runs through the daily experience of what you call “your marriage,” giving it a purpose to be defended for life.
Therefore, love this one who is as much a part of your body as you are. Serve this one whose needs cannot be separated from your own. Honor this one who, when raised upon the pedestal of your love, raises you up too in the eyes of God, all at the same time.
Father, keep them in Your name, the name which You have given Me, that they may be one even as We are. – John 17:11
Today’s Dare
Isolate one area of division in your marriage, and look on today as a fresh opportunity to pray about it. Ask the Lord to reveal anything in your own heart that is threatening oneness with your spouse. Pray that He would do the same for them. And if appropriate, discuss this matter openly, seeking God for unity.
13 HIMs woke up not afraid of the rain and thinking that the site Q had promised a workout under the shelter. Hoping that there wasn’t any hard rain, I knew i wasn’t going near that area. As the PAX rolled in and time counted down, we began.
Warm up.
Hill Billy’s x 20
Grass pokers x 20
Don Quixote’s x 10
Toy Soldiers z 20
Squats x 20
Moroccan night clubs x 20
Air push ups x 20
8 count body builders x 10
Indian run around the school with the last man dropping and doing 10 SSH before running to the front of the line. Continue around the school and back to the start.
Now we start Bill Murray.
10 Merkins
10 Squats
10 BBSU
10 Burpees
Then run a lap around the parking lot. Continue until the QIC says stop. After a few laps and getting bored, I decided to move on Mosey to the other parking lot for some Route 66.
One leg deadlift and Squats.
Mosey back to the start and do one minute of SSH and we’re done. Lots of chatter (mostly about the rain) as we worked out this morning. Great time as always. Thank you men for the opportunity!!!
announcements.
Christmas Town 5K. Come support if you can.
So today I got up early, got to the AO at 0530 and waited for someone to arrive…..I re-read the Q Source for this am since I am the Q and waited…..still no one. So I started doing Merkins while I got my stuff ready to ruck. Still no one….0559-I’m off, rucking sort of solo. I have my phone attached to my ruck and was listening to Jocko. Heart-wrenching story on this week’s podcast. Definitely worth listening to. That and some other things got me thinking more about some stuff I had been thinking about this week-I have noticed a lower number of pax posting lately in GasHouse, most noticeable on Saturdays. I think this has been noticed by several others. I know there are a lot of reasons-work, travel out of town, family, holidays-I am guilty of this at least as much (probably more) as others. HOWEVER, a common theme for good leaders, in fact in my opinion after hearing many I respect say the same, is that good leaders put others on their team before themselves-that is one of the major characteristics of GOOD LEADERS. That means (for me) putting all of you before me-that does not mean at the expense of my family/work/personal responsibilities, but it does mean on those days when I don’t feel like posting, I still post anyway. As Jocko says, at least go through the motions even if that is all you can do. I don’t think I have done a good job of this over the last few months. I have fartsacked. I have worked out alone. I have whined and complained about being sore/hurt/injured….whatever. I have put my wants and needs before others. And I think this has resulted in others doing the same thing for whatever reason. The end result is that less have posted to some of our workouts. You may get some info from Watts Up with data saying I am wrong, but I do think our numbers are lower in the bootcamp workouts ESPECIALLY on Saturday which has always been a strong day for recruiting FNGs and improving our overall fellowship. Lower numbers on Saturday generally lead to less Coffeeteria meals. If you still don’t agree, tell me the last time you went to breakfast with the F3 guys in GasHouse (not Folsom) on a Saturday morning? If you think I am pointing my finger at you, I probably am but just realize I am also pointing it at myself. I have not done a good job and plan to make a better effort not just for me but also for you. I don’t say any of this lightly and expect I will offend some of you. You know where I will be on Monday morning at 0530 if you want to discuss further……
As far as our backblast, I rucked with Merkins/squats over to and up Gastone’s hill, Pockets rucked the normal route, and Roscoe ran the normal route. We all finished safely and skipped Q Source due to low attendance. I’ll be prepared to lead Q Source next week on this week’s topic if needed.
Whoopee
12 Men posted at Folsom this morning for a workout delivered by YHC. As I roll in, the ruckers are finishing up and unloading their canned goods in Freight’s truck. He had half a bed full after all was said and done. Outstanding work by our former Nantan to make an impact and get other PAX involved as well. Dr. Seuss rolls in from a solo EC run. He was running so fast that Freight said they thought he was riding a scooter! The wind was blowing pretty hard this morning, adding to the suck factor. We circle up and at 6:30 and get to work.
Warmup:
Seal Jacks X 15 IC, Gravel Pickers X 15 IC, 5 Burpees (credit Freight for those), Goofballs X 10 IC
I can’t remember if we got the pledge in at this time. If not, EPIC Q FAIL.
Thang:
Mosey to tennis courts for the “Marguerita”. It’s a Crossfit benchmark WOD that I selected for a specific reason (I’ll explain later).
50 Rounds (yes, 50 rounds) of: 1 Burpee, 1 Merkin, 1 SSH (single count), 1 Big Boy Situp, 1 CDD. This takes some time, and mucho mumblechatter ensued. That’s what I love about the Folsom squad (especially with Freight in the mix to stir the pot). Many topics were discussed, but the main topic was our 1st F Q’s cereal addiction. He usually keeps “6 to9” boxes of cereal in his house. The older PAX (Broke, Leppard, and YHC) remembered when we had to pour sugar on our cereal to sweeten them up. Strange fact- Def Leppard had no idea that other cereals existed besides Corn Flakes and Raisin Bran. When the Silver Fox confessed his love of Raisin Bran, the usually quiet Volt exclaimed “Raisin Bran SUCKS!” It was awesome to hear Volt put the old man back in his wheelchair! Way to go, Volt!
Next, all PAX lined up on the first tennis court line.
At this line, 5 Flying Squirrels (or Burpees if you got it) Bear Crawl across first court, then 10 Sumo Jump Squats. Lunge across next court, then 15 Werkins. Bear Crawl, then 20 Big Boys. Lunge, then 25 CDD’s. Bear Crawl, then 30 LBC’s. Lunge, then 35 SSH (single count) at the end. Reverse that all the way back down to 5 Flying Squirrels while Lunging and Bear Crawling backwards across the courts (thanks for the suggestion, Pizza Man).
Next, we lined up for 11’s with Mike Tysons and Squats being the exercises of choice.
6 minutes left for some Mary. LBC’s, Rosalitas, American Hammers, Flutter Kicks, Peter Parker/ Parker Peters and LBFC’s called by the Silver Fox.
TIME’s UP!
Announcements: Christmastown 5K 11/30, Christmas Party at Lewis Farm on 1/4/2020. I also forgot to mention the 40/50 challenge Defib had issued and progress so far.
Prayer requests: People battling addiction, Clavin’s Family, others YHC cannot recall at this time.
YHC took us out in prayer.
Moleskin:
As I stated earlier, I chose the Marguerita because I knew it would take some time to complete. I admitted to the PAX that I have the tendency to cheat myself at workouts if the workout is very difficult. I brought sidewalk chalk to count every round and see it through to the end. My personal accountability has been substandard lately. I had a gut check and realized I’m cheating myself and performing to my full potential when I cheat myself. Another issue I confessed to the PAX was seeing traits in my 2.0 that she had learned from her Dad. These were not good traits. I’ve always been a glass half-empty type of person. Hope for the best, but always prepare for the worst. I had no idea that she had been picking up these habits from me while she was living at home. Now that she’s in college, I see clearly that she is acting and reacting to situations the same way I would. Even though I believed I had taught her differently, she’s acting like her Dad, which isn’t good. I say this to remind all of us- (especially the men with younger children) to live a positive lifestyle and exhibit behaviors that you would want your children to have when they grow up. Also, tell them that you love them. Every day. They need to hear that so much (as well as the M). We all have to be the HIM that our wives and children need us to be.
Until next time,
Slaw
- Oompa said he didn’t want to use a pack and my foot/ankle felt a little jacked up so I decided to ditch the pack as well. Oompa always has great stories and it’s always great fellowship!
It was a dark, cool, but, not stormy night. Poor old Oompa Loompa moseyed a total of three miles all by his lonesome at San Quentin.
Just like old times.
As usual, we know who didn’t post.
No announcements because I knew it all.
Prayers for Clavin and M.
Oompa’s out.