Short disclaimer then the pledge Warmup

5 don q ic

5 merkins ic

5 burpees

4 don Q ic

4 merkins ic

4 burpees

So on and so on all the way to 1.

THE THANG

let’s mosey up the hill towards the entrance of folsom at the top of the hill we stop and wait on the six for 15 big boy situps. Let’s mosey again to the first parking lot for some 11’s. Mike Tyson on one side and tiger squats on the other. This seemed to be a crowd pleaser. Let’s mosey again to the entrance of the dog pound. 5 burpees oyo while we waited on the 6. Mosey to the turf shack at the bottom parking lot. Wall sit while everyone does 5 calves raises. Almost out of time let’s mosey to the first speed bump for…. you guessed it 5 more burpees oyo. Prison break back to the flag and time.

Prayer requests and announcements

Gumby took us out.

Thanks men for allowing me to lead, it was an honor as always. Let’s kick this years ass F3 style.

12 pax plus 3 ruckers pushed some rocks, some carried them 2+ miles. Great energy on this the first day of 2019. Back by popular demand were some partner wheel barrels, the stupid shuffle, some ab work and a few bits of this new thing referred to as jogging (pronounced Yogging).

Prayer Requests – For all pax to start strong 2019, Zoe & Family battling another illness, Wanderer’s Uncle in Arizona battling recent Cancer Diagnosis.

Welcome FNG Klinger – entering 5th year and last year in the service, considering medical school after that. He is fast at running.

HIPAA and all AOs need Qs. sign up.

Until Thursday at the Goat.

I had a new from Ronco Whoopee butt-wipe defecation proof plastic Weinke protector that Clavin had given to me that I was eager to use. Patent pending, it held up well but short of a full laminated Weinke the conditions proved tough this day. At first I had an intense appetence to protect said Weinke that took me multiple minutes to develop, but as the morning progressed and my protective instincts waned I slowly removed my guard and next thing I know my Weinke was busy wiping Whoopee’s ass one again. This as well as a used diaper sighting and Sweetleaf saving my weinke from quick-suck-asphalt said weinke felt the intense pressure of Saturday morning.

Saturday morning, what a beautiful day it was, Great turnout, 18 guys and best I can tell I got all of Bootcamp out and back in one run but somewhere along the way I lost track of how many we had. Count was 8, I still think we had 9?

Here is how we started:

Disclaimer:

SSH-20 IC

Squats-20 IC

Merkins-10 IC

LBC- 20 IC

Huckleberry handled the Painlab, Bootcamp off to FPC.

Theme, Bar Hopping, One Bourbon, One Scotch, One Beer (One Exercise, One Constant, One Ascending/Descending). Start at front of FPC, #12 on clock

50 Homer/Marge – Bourbon

20 Dying Cockroaches – Scotch

1 Burpee – Beer

Run to 2nd bar (#9 on clock, running counter-clockwise?)

50 Squats/20 Dying Cockroaches (constant) / 2 Burpees

3rd bar, (#6 on clock)

50 Merkins / 20 Dying Cockroaches / 3 Burpees

You get the story, on around to complete:

50 CDD’s/20 DC’s/4 Burpees

50 Boxcutters/20 DC’s/5 Burpees

50 Jump Lunges/20 DC’s/4 Burpees (start descending)

Public intoxication?, asked to walk straight line, line squat while pax karaoke’s to other side of parking lot. Audible during work out, curious how many parking lines were in parking lot. One SSH at each line until all counted, still don’t know total but good CSAUP.

Off to Sherwood, AMRAP, American Hammers while partner runs to top of hill, rinse and repeat.

Head back to Schiele, finished a round of something else, did a nice round of Rocky Balboa’s and Mike Tysons. Headed back to Schiele, time.

Announcements:

Congratulations to Gold Digger, married this weekend.

Murph Monday morning at Martha Rivers.

Concerns:

Prayer:

Aye………Linus

11 men showed to Run/Ruck at Crossroads this morning. Good work men, way to continue to push the rock. Especially Mayor, way to always have your guard up brother. He can ruck and be ready to cut you at the same time. Dude has lightning reflexes!

Announcements

Prayer Request

Nameorama

Sister Act

17 showed on a gloomy Folsom morning to put in some work. This is the last Saturday workout in Folsom for 2018. With that in mind, YHC wanted to make sure to bring the pain and take Folsom out of 2018 in style. Good crowd this morning with two FNGs, so a short disclaimer was given.

Warm-Up:

Grass Pickers and Don Qs

The Thang:

Quick mosey to the tennis courts. Personally, this is one of the greatest attributes of our Folsom site. We have 6 tennis courts marked with lines and a smooth surface. Lots of opportunities to bring the pain here, and today we would spend the entire workout on the tennis courts. My boy Def Leppard, who failed to show today while out nursing a injury, has talked a lot about goals. Whatever goals you have in mind; spiritual, personal, fitness. With 2019 right around the corner, now is a good time to set your sights on some goals. Today we would set our sights on a short-term goal. Today we would push ourselves to achieve 1000 reps. So the first exercise called would consist of 10 different exercises, with 100 reps done on each exercise. Just to pace ourselves, I split this up into 4 rounds of 25 reps each, with a short mosey to the far end of the tennis courts and back in between. The exercises called were; 1.Merkins 2.Imperial Squats 3.Big Boys 4.Peter Parkers 5.Flutter Kicks 6.SSH 7.Jump Lunges 8.CDD 9.LBCs 10.Burpees. We would do 25 reps of each exercise, then a mosey to other side of tennis courts and back. This would complete round 1. We did this three more rounds, to complete our goal of 1000 reps. Great work by all pax, this was a challenge. With time to spare, we had time to move on to something else.

Next exercise called was the Quarter Pounder. Broke had recently done this at one of his Qs, so I’m taking this to fill in the last 10 minutes of the workout. Started on the sideline of the first tennis court. Sprint to the other side of court 1 and do 25 Plank Jack Merkins, Nur back to start line. Next sprint to the other side of court 2, 50 Bobby Hurleys, Nur back to start. Next sprint to other side of court 3, 75 Mountain Climbers, Nur back to start. Finally sprint to other side of court 4, 100 Squats, Nur back to start. Time is up!

Great work by all men today. This was meant to be a challenge, and I think everyone got their moneys worth. I appreciate everyone working hard and allowing me the opportunity to lead. Welcome Big Pappy (Ron Ewing) and Ratchet (Jason Hall) to F3. This wasn’t an easy workout for your first time at F3. They pushed hard and gave it what they had. Great to have you guys.

COT

Announcements

Prayer Request

Nameorama

Sister Act

After much frustration about the name, I decided just to make it suck. We did a short warm up, moseyed to the (old) Harris Teeter parking lot and did bombs. 50 Burpees, 100 overhead claps, 150 Merkins, 200 Box cutters (substituted since I can’t do big boy situps). 250 squats. Parnter 1 performs exercise while partner 2 lapped the light poles in the parking lot.

Then, with 20 minutes left, moseyed to Food Lion parking lot and did Abyss Merkins on the buggy corral. Partners alternated between Abyss Merkins and squats so everyone had a chance on the rack.

Moseyed to the wall behind dollar tree for some dips, called by Island.

Moseyed past Gastones hill and to it’s little brother, the next hill. Nur up the hill, then mosey back to Startex. Stallions arrived for some Flutter kicks. Did a few more ab exercises and then we were finished. Someone reminded YHC that we had forgotten the pledge and we saluted the flag. COT. Enjoyed breakfast with JK2 and discussing management and hiring challenges.

Merry Christmas, Happy New year.

Thank goodness downtown has a parking deck, over the past few months as Site Q I’m learning that it can be a great place to workout since we have faced many days of heavy rain this year. Nothing stops the true HIMs of F3 other than lightning,twisters, or maybe zombies so let’s get going.

Warm up: ssh,cherry pickers,wind mills,goofballs. 20each.

Mosey to the parking deck to do some amrap, 6 minutes per group. After each group take a lap.

10high knees,10ssh,10 merkins,10squats, 1lap repeat 6min.

15lbcs,15americanhammers, 15 Freddy Mercury’s,15 flutters, Lap. 6min.

15dips,15calf raises,15raise theroof,15 high claps. Lap 6min.

15 wwII,15mtn. Climbers,15 lunges,15bicep curls. Lap,6min.

Moseyed back to the rotary finished up with plank jacks,morocon nite clubs, ski jacks.

During our time at the parking deck Clavin, picked up a $20 we were all surprised. We laughed clavin jokingly said “F3 does Pay”.

Great work was done by all time frame put in some EC sounds like he is ready to run a few 5k’s this year! Way to go brother! Truthfully we all get paid rain or shine heat or cold. F3 gives you something $ will never buy and it’s value is priceless.

If are still looking for the answer to the question above.. post more! You will find the answer!

Announcements: some time changes to the New Year’s Day AO’s.

Prayer request: Sargento’s mother in law who has Parkinson’s, and a bright a wonderful New Year!

I hope everyone has a safe new year!

The Bed Pan is Full!

Huckleberry (the new Weasle Shaker) at the end of Saturday’s Gashouse beatdown presented a good question. In the event of a holiday and the F3 tradition of moving the workout time to a later slot to allow for more sleep, what happens to the Pax that the new time does not work? Stroganoff (the new Nantan) replied that we can still get together if need be and have a workout. Obviously we would rather not have the need to have 2 separate times but it’s better than some not doing it at all.

Pledge

Disclaimer. Rudolph I thought made an excellent point about the Q’s being more diligent about voicing the disclaimer even if there are no FNG’s. He said that in light of F3 Cheech and FIA Digits voicing the disclaimer is a good way to keep safe practices in the front of our minds during the beatdown. It simply takes one moment to change everything. Safety is definately a priority.

We did the Murph

COT

Prayer

In reading Clavin’s back last about the 7 o’clock Murph, he made a point to address the consideration of ‘where were you in your life at this time last year? Consider where you want to be at this time next year.’ He went into it better than I did but an excellent question. I know that there is no way that I would be anywhere close to where I am in health, family, and attitude if not for F3…you guys.

Excellent guys all. Everyone pushed hard and did solid work. Excellent conversation, encouragament, and attitudes all around.

It was awesome to see Spiderman in the gloom. Welcome back bro.

Happy New Year. May God bless you, keep you, shine His countenance upon you, and give you peace.

See you in the gloom.

Aye!

Timeframe