SAC – Sexy Ass Cardiologist. He was chased 5 miles by a bunch of HIM. I heard screams from woman all over, well maybe, It may have just been Quiche. Not quite sure.
COT
Announcements & Prayer requests
YHC took us out
HIPAA
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We got in 2 miles as we remembered those on D-Day. While we rucked we took a short marching break and pretended to storm the beaches at Normandy. We army crawled halfway across the soccer field as if we were crawling under the barbed wire. We then switched up to bear crawl the remaining half of the field.
COT
Announcements and Prayer requests
YHC took us out
HIPAA
No repeat Q fails for me today. Yes, YHC had a major Q fail for the first time in my time at F3. I forgot I had the Q at Boar’s Nest on Sunday and I left Montross and Bed Pan high and dry. That said I had asked VooDoo on Sunday who had the Q this Tuesday at Bulldog as I thought i’d like to take it. He laughed and said “Uhh, You do!”. Well ill be damned, I forgot I signed up! Guess I need to re-enable those calendar notifications on slack and piss everyone off again just so i can be reminded of when I’m Q.
Any who, I was happy to be out at Bulldog again and excited to Q. Thought I’d do a little ladder action this go round.
10 PAX – 9 for KB workout and 1 Runner
Disclaimer
Warmup
- SSH
- Merkin
- IW
- Goof Balls
Round 1
- Merkin x 20
- Kettlebell Swing x 10
- Merkin x 20
- Kettlebell Swing x 15
- Merkin x 20
- Kettlebell Swing x 25
- Merkin x 20
- Kettlebell Swing x30
Round 2
- Goblet Squat x 20
- Kettlebell Swing x 10
- Goblet Squat x 20
- Kettlebell Swing x 15
- Goblet Squat x 20
- Kettlebell Swing x 25
- Goblet Squat x 20
- Kettlebell Swing x30
Let’s take a quick break and side lunge 25 yards and back to start point
Round 3 – New exercise: “The Taint Squat” (AKA: Coassack Squat) – This one really stretches out the taint.
During this round we discussed the taint a little more in detail. VooDoo offered up to give free taint massages at his office, no coupon needed. Some said that was gross, Rudolph said “Don’t knock it til you try it”.
- Bodyweight Taint Squat x 20
- Kettlebell Swing x 10
- Bodyweight Taint Squat x 20
- Kettlebell Swing x 15
- Bodyweight Taint Squat x 20
- Kettlebell Swing x 25
- Bodyweight Taint Squat x 20
- Kettlebell Swing x30
Recover
Mary – Round the horn PAX choice
5 Burpees, 10 Deconstructed Burpees, Modified Homer to Marge, Crunchy Frogs, French Fries, Plank with Leg Raise, Pickle Pointers with Leg Raise, Box Cutters & 10 Burpees
Time
By this time we were all sweaty and nasty. Someone pointed out Watt’s Up Poison Ivy, Sumac, Oak, Bret Micheals, i dunno what is was but it was poison something. Apparently he was wraslin with a peacock in the woods. Watt’s Up then proceeded to show us all of the mysterious poison sores all over his body, thankfully not his taint though. HunkAJunk then pipes up and said he’d make Watt’s Up jealous by stripping naked and running backwards through a corn field. Oompa Loompa got excited. Show to know!
COT
Announcements: 2nd F event Tubing and F3 Dad’s (Folsom) Saturday July 20th (It’s like DeJa Vu)
Prayer requests: HunkAJunks Friend with Cancer, Belmont Police, HunkAJunks Shoulder
YHC Took us out
I know it’s been humid out and that might make us sweat a little more, but looking around at the aftermath (as HushPuppy has pointed out in his photo on the twitter box) you can tell these HIM put in a lot of work this morning. I noticed some had to modify some exercises today for various reasons, but when i saw them modify they still chose an exercise that pushed themselves hard. And that’s what you should do when you modify. Don’t modify to something easy, modify to something that still makes you push yourself. Great work by all. Love this AO!
AYE!
HIPAA
Low in numbers first day of July. What we lacked in numbers was made up for by serious effort. We went to some new places and did some familiar things. Show to know.
Moleskin: took the chance to use mid year as a chance to re-set. Good time to use month of July to read a chapter from Proverbs each day.
Prayer requests: we started our prayer week with praying for our leadership: Stroganoff, Sister Act, Roadie,Def Leppard, Hucklebery, Hipaa, Mayor. Also pray for Monk and his family
Always an honor
Tiger
Warm up
SSH 20 ic
20 merkins oyo
5 Burpees oyo
mosey
stop at each light pole with merkins
5 merkins, 6 Diamond, 7 wide arm, 8 rangers, 9 left arm staggered, 10 right arm staggered
pledge
circle up
5 Burpees, flutters ic, plank jacks
mosey back stopping at each light pole with merkins
10 right arm staggered, 9 left arm staggered, 8 rangers, 7 wide arm, 6 diamonds, 5 regular
Hit the small triangle area for 25 Monkey humpers Nur, 2 Burpees 25 Imperial walkers, 2 Burpees 25 shoulder taps
plank jacks, 5 Burpees
mosey
Hit the six for some flutters, Freddie Mercury, star crunches, 5 Burpees
mosey to the parking to finish up with
Bear crawls down 5 merkins Bear crawl back 5 Burpees. Big pappy called out 20 LBC IC. Montross called out Divers for 5 then we hit some more Burpees and merkins. Finished up with Rock balboa’s 20 IC with 10 merkins 2X
COT
ANNOUNCEMENTS
tronmoss 5 k, register for Christmastown 5k
prayer request
Montross family, Ratchet family, medicine woman family and My brother in law being deployed Thursday, Each other!
YHC TOOK US OUT
Know that God will sometimes load us down with trials and troubles to test our faith and trust in him. God only does those things to make us stronger! It’s hard for me and any believer sometimes but know that God loves us and he will never forsake us! Thank you men for the opportunity to lead.
Round up is OUT
Six runners, 2 ruckers, one drive by, and Roadie showed up at Crossroads to celebrate Oompa’s second birthday Q, and yes, I am nearly as old as Methuselah, if you care.
YHC drove into Ingle’s parking lot and found Freight and the wise OLD man Def Leppard left to run at 0615 with no Sister Act or Dr. Seuss in sight. Almost immediately thereafter, the two showed up, with Sister Act whining about something hurts. Blart rolls in hot, and at 0630 off we go. Sister Act and Dr Seuss in the lead with Blart on right their heels taking the long route around Folsom via the Prison. YHC took a short cut.
Eventually, all returned safely for the pledge and prayer requests. Thanks to Montross for starting the serenade of Happy Birthday to Oompa. Good to see ya Roadie!
Announcements: Green River Tubing July 20 details to follow; 2.0 Workout July 20 also; Murph July 4th at Martha Rivers; Yank open for business the 4th; not sure about the others – updates coming from site Q’s.
Prayers: Montross’ Mom; others unspoken; missing PAX.
Next year’s Q will be at Martha Rivers.
The HIM originally scheduled to Q was MIA so YHC assumed the position. We went back to a modified version of a previous workout. I had my speaker and, with Bedpan as my workout partner, I knew an OG 90s Hip Hop mix was in order. Beastie Boys, Juvenile, Biggie, Tupac and Outkast were all on tap!
We rucked 1.8 miles and stopped for 3 sets of exercises along the way:
1 minute AMRAP Squats with ruck sack
2 minute Plank with ruck sack
4 Merkins with pack on IC
8 ruck curls
16 squat thrusters
We also did 32 Ruck Sack Swings in the first set and added a 1 minute plank at the end of the trip.
Thanks for the company and the hard work BP!
nice group of men hit up PrisonBreak to get better. Big Pappy and Volt were early as always and on the trail. Broke comes in a few minutes later and hits the route planning to log 5. Round Up hits the route about 3 minutes prior to start wanting to catch Broke. YHC waited around until clock in time in case any FNGs show up. Rockabilly finally makes his way in and hits the pavement just a minute or 2 later.
Pledge
announcements; XMasTown registration
COT; Each other, Montross’s mom
YHC led us in prayer
11 men braved the heat and showed at Midoriyama.
Warm-Up:
Hot enough already
The Thang:
Mosey to the steep paved hill that leads down to the fishing pier. Here we would do some Triple Nickel. Start at the top with 5 Kracken Burpees. Then mosey to the bottom for 5 Imperial Squats. Next run back to the top. Do this for a total of 5 rounds. The Kracken Burpee immediately was a crowd pleaser. This is performed when you start a typical Burpee and go down to the plank position. Instead of doing the normal merkin at the bottom, you perform 3 Hand Release Merkins, then finish the jump up to complete 1 Kracken Burpee. Those HR Merkins can kick your butt. When you got to go down all the way to the ground, it takes away the shortcut of bad form.
Next we would take a short mosey to the first light pole on the straight road at the entrance to Midoriyama. Here we would start some BLIMPS. At this first pole, do 5 Burpees. Then sprint to the 2nd light pole. Here do 5 Burpees, 10 LBC. Mosey to 3rd pole. 5 Burpees, 10 LBCs, 15 Iron Mikes(jump lunges). Sprint to 4th pole. 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins. Mosey to 5th pole. 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers. Sprint final 6th pole. Finish with 5 Burpees, 10 LBCs, 15 Iron Mikes, 20 Merkins, 25 Peter Parkers, 30 SSH.
Take a short mosey to the playground area. Here 3 exercises are called out:
Pull-Ups – 5reps
Mike Tyson’s – 10reps
Squats – 15reps
Perform this for 5 rounds. Then mosey back to the flag.
Announcements
Prayer request
Nameorama
This time of the year can make it very difficult to attend Midoriyama. The heat is for real! Appreciate the work men.
Sister Act
7 for a different run.
We all stayed close and did laps basically around Harris Teeter.
We made it 5 miles.
Gastone