Being site Q Downtown the past several years has made me accountable, kept me in shape, motivated and close to a group of great guys making a positive impact.  My approach, get better.  If I had been sitting extra long at the office, focus on deep sea divers.  Maybe a sore hamstring, focus on deep sea divers.  Deltoid burning from Derkins, focus on deep sea divers.  Anyway, Bedpan is taking over the Pavillion, for the better.  May he break us down and build us up!  Cheers for Bedpan!!!!

WARM UP: 10 Merkins IC , Squats IC, Monkey Humpers 10 IC,
10 Dying Cockroaches 10 IC, Freddie Mercuries 10 IC,
Side Straddle Hops 20 IC

PLEDGE

THANG:

Break into groups of 3(or 4 depending on ).
1st partner bear crawls around pavilion,
the other 2 are doing Flutterkicks
Once completed, 10 Booyah Merkins with one of the partners.
Next partner bear crawls around pavilion

Once completed, 10 Booyah Merkins with one of the partners.

Once the round is over, each PAX will have completed
one bear crawl around the pavilion,
2 sets of Booyah Merkins
Flutterkicks during the other PAX crawls.

RECOVER

Mosey around the block to open up the lungs. Circle back to the parking lot.

Partner up.
From one end of the parking lot, one partner sprints
to the other end and mosey’s back. Other PAX is doing Mountain Climbers.
when they switch hit 10 Booyah Merkins.
2 Rounds

Next, one partner sprints to the other end and mosey’s back.
Other PAX is doing Bobby Hurley’s.
when they switch hit 10 Booyah Merkins.
2 Rounds

Next, one partner sprints to the other end and mosey’s back.
Other PAX is doing Plank Jacks.
when they switch hit 1 Burpie.
1 Round

Recover

10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC
REPEAT
10 Freddie Mercuries IC, 20 Flutterkicks IC, 10 American Hammers IC.
10 Merkins IC, 10 Peter Parkers IC

Recover

Mosey back to the Pavilion

DEEP SEA DIVERS – 3 steps, 5 slappers per step.

Crunchy Frog – 10 IC
FLutterkicks 10 IC

BOOM!

7 men showed in the fog at Crossroads to put in some miles. Good work!!

Announcements

Prayer Request

Nameorama

Coffee!!

Appreciate the opportunity to lead.  Having the Q is what got my lazy butt out of the bed this morning to run.  I encourage everyone to find some opportunities to Q.  Sometimes it gives you that extra push.  Sorry for the delay in the Backblast.

Sister Act

Last night I Tweeted that I had something different planned for The Pub this morning. I knew that would not be popular with everyone, but that’s ok. We had a reasonable number of Pax this am and as I have learned in the past, QUALITY trumps QUANTITY every single time.

Before we started, ToolTime mentioned the SLACKBOT issue with SA and particular phrase that followed SA’s name recently on Slack. Just ask a Folsom feller if you don’t know about this. Since ToolTime was (completely) responsible for this, he announced the issue was taken care of and would go away. Pizza Man apparently felt this was inappropriate (no judgement about the SLACKBOT phrase either way on my part, but I appreciate Pizza Man stepping up and speaking his mind) and suggested it go away. In reality, it was extremely funny and inappropriate. One of the Pax (can’t remember exactly who) suggested he do the same with Pizza Man so that every time someone says “Pizza Man,” the slackbot asks “Do you mean Pizza Canoe?” It got a hearty laugh from a few, but clearly TT was not interested. I won’t expect that to show up anytime soon….

So then I called time to start and a few guys started to mosey….wait a minute, I’m the Q and we will start with the Disclaimer then SSH X ? many followed by a gentle lap around part of the parking lot….with a lot of bitching and moaning about why are we doing this???? Enter LARGE GRIN ON MY FACE……Stop back where we start for some squats….again with the bitching and moaning……………………….

When I could stand it no more, I gave the instructions:run max speed to the Firehouse towards Panera. It is just over 1 mile so push yourself accordingly. For those looking for a light mosey and injury prevention, feel free to mosey as per usual routine. I have been told if I want to improve my long distance time, I need to do speed work with interval training with short distances and mile repeats. ToolTime got to the firehouse first with Gastone hot on his tail. SA and I arrived a little while later and while we recovered briefly, the others moseyed past us with smiles on their faces and kept going on a usual Pub Pace. Once we had recovered enough, we did the same thing back to start. I was definitely different but not necessarily better or even something I will do again at The Pub……maybe. After we arrived back to start, ToolTime took off for a run to get his miles in and Gastone, SA, and I did the same with a moderate pace until we had to turn around due to time. We got just under 4 miles I think. ToolTime got about 18 miles in the same amount of time. Pushing the pace was different and I think provided enough pain to make me at least see the benefit.

We got back for COT and shared some things going on in our families, friends, and other F3 guys. I have been guilty of not posting lately. Work, family, and life in general has been busy but not so busy that I couldn’t make it out. I just chose to do other stuff-I have been exercising but not posting. I’ve got to get back on track. I will be out of town for a few days but plan to start getting back out into the gloom. For those of you reading this, keep in mind your brothers out here need you to keep them on track. If they are not posting, reach out to them and let them know they are missed. No one should feel alone-NONE OF US. EVER. Thanks to the guys there this am for reminding me of that.

Whoopee

What happens when 2 Rockpushers, a Preacher, and a FNG walk into a bar? Well, first off, you can bet my preacher is going to be late…but then they hang out with their friends and beatdowns are issued…and that is exactly what went down at Folsom this morning.

Our good friend Gumby is dealing with an injury so Chief Allen Tate and YHC volunteered to cover Q duties this morning. Hope to see you back out there very soon Gumby!

Good news to share – we had a FNG today. He works for B.C. Parks and Rec so we now call him Swanson. Swanson didn’t realize what he was facing today!

Warmarama:
Chief calls SSH – 50 IC….yep, 50! Get that blood pumping!

Thang:
Tronmoss takes the lead and we take a brisk mosey to the lower turd shack by the pond. I would normally choose the ampitheater, but we learned there are wasps in it on Saturday so we avoided it.

3 sets of:
– Balls to the Wall – Partner up – 1 partner does BTTW while the other runs up the stairs, across the parking lot, and back. Flip-flop.
– Mike Tysons 15 IC
– Dirty Hookups 15 IC
– Jump Lunges – 10 (count right leg only, we skipped the 3rd set due to time…yeah, that was the only reason)

Pastor Clever joined us about near the end of the first set. Then he had to never to start talking about short changing him on some Dirty Hookups. Clawdhavemercy! Medicine Woman was particularly excited because Clever was his partner and that meant less time Balls to the Wall for him. Clever can move! Pastor Clever is good at 3 things: preaching, running, and being late to F3.

Chief takes the lead, 5 calf raises on each step. Then mosey to the tennis courts.

I had a little chat with Swanson on the way up the hill. And by chat, I mean I was talking to him and he was huffing and puffing like he was about to blow someone’s house down! He was still hanging in there though. He’s gonna be alright, I believe.

At the courts, Tronmoss cranks up some “90s Booty Music” – you know, some edited versions of 2 Live Crew, Luke, Trick Daddy, and Young & Restless. Chief and YHC both have a deep love for the music we listened to back in the day. I know that not everyone shares our love for this music but…we the Q so deal with it! I don’t bring a little speaker, I bring the boombox too in order to make sure everyone can hear just fine.

Chief calls the “Folsom 311”. Partner up for cumulative exercises, 1 PAX runs the courts while the other does reps, flip-flop and repeat.
– 300 LBCS
– 100 Hip Slappers (placing your feet on the fence)
– 100 WWI/Big Boy situps

Quick fellowship mosey to the parking lot and 10 burpees.

Today was one of the more quiet days I’ve heard at Folsom in a while. There was some mumble chatter about the 50 SSH’s but it got quiet at the turd shack and it stayed relatively quiet through the Folsom 311. I guess that’s what happens when you are getting your ass kicked! For sure though, guys were pushing the rock today and getting it done.

COT – Announcements – Christmastown 5k, Convergence Nov 10 at The Yank, 2nd F at Hickory Tavern tonight. Chief took us out in prayer. Several prayer requests…keep MW’s mom in your prayers as she’s been sick and hospitalized and keep Toto in your prayers as well.

Moleskin – Thanks for the opportunity to lead…well, co-lead today. I am personally so glad to be back in the groove of working out on a regular basis. I’m working my way back into shape and it’s coming around quicker than when I first started. I consider many of you as good friends and that is such an important piece of F3. It touched my heart to hear Roadie talking about getting together with Toto tonight and, while I know people have things going on and most of us won’t be there, but I also know a few will.

-Montross

So as THC got on site at @ 5:29 am it appeared to still be summer with all its humidity and at least some of its heat. Not complaining anymore because cold days and wind will come my brothers! But it does get a little old to be in constant jungle conditions. So we went about our work, Breaker curious if i was going to get there and get started. We started off hard:

SSH X 20

2 burpees

IW X 20

4 burpees

Squats X 20

6 burpees

Mtn Climbers X 20

8 burpees

Hand to foot stretch

10 burpees

Mosey up to the school for an escalator

Burpees X 5

Big boy sit ups X 10

CCDs X 15

American hammers X 20

Merkins X 25

Run half the lot and do 5 jump squats, all the way and do 10 jump squats. Do this after each repeat and keep adding, thus the escalator.

Time for some wall work.

20 step ups (10 each leg)

Bear Crawl between the concrete obstacles

Run to the wall and do 10 wall squats.

Run back and plank for the six.

Repeat 4 times.

Plenty of work done at this point. Mosey back to the flag for Mary.

Rosalitas X 20

Dolly x 20

Right hand to right foot , left hand to left foot stretch.

NMM:

Geat work by all pax today. It was a pretty tough pull. We worked. We sweated. We stayed at it. And got it done!

Congrats to all the bourbon run pax, you showed up and showed well.

Welcome FNG Airhead! Keep coming put brother!

Always fun to lead at the Storm. Great guys, great AO.

• This morning as usual I wanted to challenge myself and set many goals ahead of me. As is usually the case I wound up getting a terrible night sleep anticipating what would happen…..and  further than that I had a son talking in his sleep , cats being rowdy and my M staying up well past midnight doing what? I don’t know! I was truly excited to see great number of pax already arrived but I don’t believe I’d ever Qd before with Gastone  present. And Bandit was even present…. The last time he was present was the last time I Q’d…. perhaps I should Q more often( thoughts Bandit?)
• As I come up I’m wearing an extremely small pack on my back…. to which Roadie asks”What’s in the bag?” My casual response is “ what bag? I don’t see any bag”
• 5:30 pledge disclaimer …..brief message on how warm up will be conducted …. something I’ve wanted to try for some time… moving from one exercise morphing into another maintaining cadence count …. changing to another exercise ssh became goofballs to hillbillies and lastly imperial walkers… now that we survive that lets Mosey into park taking long path over to the play area.
• talked briefly about one of our main tenets …. FAITH …. even in the dark I have my faith in God and faith that I remember mostly where all play equipment is so that I won’t fall and hurt myself …that being said when swings become open 2 rounds of Derkins with feet in swing alternate with plank. Next we did 20 squats to be followed by lower  plank ( on elbows and lower arm ) Q fail as I was supposed to pass on the knowledge that we as men must cope with and endure pain ( arms in the mulch …. there was also to be another exercise the french fry! Seeing as most of the pax moved over to the softer bouncing material this was left out!   It was either Bandit or Roadie Who said that if God made that softer material he must use it!)
• now we move on some real meat and potatoes! It was a true crowd pleaser a one minute dead hang!! There was a brief explanation about how I will be trying to accomplish the Bone Frog obstacle course next month and turtle man will be doing third part of the Spartan trifecta next month and that we both need these exercises . 20 more squats followed by 2 rounds of 5 pull-ups , 10 merkins and 20 more squats . I then amble around until I locate the monkey swing and we all make way across one time . Amazing job by all!
• Mosey to the turd shack where we partner up and I luckily get Island for my partner ( it was only last week that I told him I looked forward to partnering with him …. it’s another challenge of mine to partner with as many different pax as possible ).  We did two rounds of hip slappers x10 and lbcs at walkway . Told everyone to plank in the grass …. oddly I was only one in grass …. repeated instructions with the warning that the next exercise was Jack Webb’s and anyone not wanting scored / scratched knees should relocate…. amazing how quickly everyone wanted to be in the wet grass !!! Did these up to 10 . As we all were catching our breath I further explained how I am often reminded of Pastor Ronnie Bowers of Flint Groves Baptist Church and how we men are not only the leaders of the family but the spiritual leaders as well and that we should not take that for granted ! I also further explained how the first sets of exercises made us each stronger then by partnering up we pushed each other Then I spoke of how my M wanted to begin running but not alone and then she found s diet that really has worked for her so I had to support/ help her by adding more running each night and due to this diet our food has become very health conscious and that my weight is down where it’s not been in s long time ( as Whoopee says ,” you cannot exercise away a bad diet” it is also notable that Turtleman has performed his Spartan races with his M and Oompa Loompa has added running with his M as well ….so now it’s time to take all this to the next level !Mosey to well lit area and time to discover what is in the bag….., a jump rope ! Yet another thing I’ve been trying to incorporate ….. and I’m so glad I did I sought for us to challenge each other by jumping rope ( another option never used but available was the SSH…. great job by all!! ) Thd pax circled wide and performed lbcs while person in center did as many as they could ( or wanted ) , Qfail as I forgot to point out to halt whenever hand off occurred Gastone mentioned having done somewhere north of 1000 ( maybe so ).  But it was truly inspirational to see Island do some amazing tricks Gastone took a moment to remember how…  and he amazed all …. Dr Feelgood made it look easy to skip rope! Turtleman asked for hula hoops next time …. hmmm do we still have that?????? Oh back tothe  program …. now we mosey back to start where some unnamed individuals attempted to poke the Q for 8 minutes on the table …… that only means one thing…….
• Mary …and 6 healthy minutes of it too !! I started us with ski abs of 10 we also had pax call on American hammers , flutters( Gastone … did you have to ask !!) dying cockroaches, big boy sit ups and I believe Freddie mercuries to which I kept hearing “ Galileo, Galileo “ TIME! …. it should also be mentioned that there was s train at end of jump rope where we did our 5.
• announcements that Thursday night please come out and support Toto at Hickory Tavern 7 until as he struggles with civilian life ( life with children and not much adult conversation ) and depression issues . All this he opened up on Monday at end of boot camp .

Prayers for Bandits friend Mark , continued prayers for Stuart Payne middle school youth pastor at Bethlehem and unspoken

my final thoughts are how amazed I was at everyone in today’s challenges, strong group of men and I was also very moved by all the mumble chatter even from Gastone ! This was hands down my favorite Q , it was a true honor !!

Evidently people are getting fired and birthday parties are happening everywjere ’cause most of the Prison Break PAX were MIA!

I will pray us out.