We lifted things and are getting stronger ! Show to know!

Prayer request- Canup family, Darth Visor family and pax, our families

announcments- burpees by the lake! Christmas town 5k

Its always a pleasure to lead, thanks for allowing me to do so!

Good fellowship..and a lot of racing mumblechatter..was had by all at The Forge!

We discussed Cyrus the Great, or King Cyrus, and how God in His sovereignty had a plan for this guy. God named him specifically -about 150 years before he was even born-and called him to free the Jewish people from 70 years of captivity.

Can you imagine seeing your name in scripture and the role God has for you in His sovereign plan?

Keep the guys who are running the Bourbon Chase on October 12-13 in your prayers.

Seuss

6 showed today for an opportunity to get Better. Buckeye made a visit from Belmont to run with us and prep for the P200. All went well covered between 3-4 miles.

Announcements
Burpees by the lake this weekend if don’t have to work or a birthday party sign up to help others.

Prayers for the canup family
Prayers for BPs family and himself. Our children and those in need. Prayers for Gastone and his family.

Finished with COT.

The Bed Pan is full!

Better late than never. Yes I’m trying to break the habit of posting late backblasts and not doing a good job of it.

In preparation I decided the PAX at Snoballs would play a game, so I asked my daughter for ideas. She came up with something that involved holding hands, so I moved on. Keep reading.

Warmup: I noticed someone coming in hot, so we started with Monkey Humpers in the latecomer’s direction. Much to my chagrin it was an FNG, and worse, one I had EH’d, and even worse, one of my Belmont Abbey College colleagues. Well I gave him a hearty welcome, explained the five F3 principles, and continued warmup with SSH, Merks, LBC’s

The Thang: We ran to the soccer fields in Martha Rivers and did four corners three times: 10 burpees, sprint, 20 merkins, sprint, 30 LBD’s, sprint, 40 squats, sprint. Rinse/repeat… Rinse/repeat in reverse.

The Game: I call it F3 basketball, and we played it on the soccer field. Divide PAX into two teams (ideally of about 5-8 HIMs). One HIM/team is the goal. That’s right. Not the goalie; the goal. The two goals lie on their backs about 20 yards apart and perform LBC’s continuously. Each team positions itself near the opposite team’s goal and tries to place the ball (volleyball recommended) on their goal’s abdomen. Once the ball is on his abdomen, the goal must control the ball for 3 seconds to score.

Rules: Don’t hurt the goal; your goal or the other team’s goal. This requires attention or you will fall, step on, or otherwise abuse the goal. Run no more than 5 steps without passing the ball. You may catch and pick up the ball with two hands. Otherwise control the ball with one hand. Substituting goals is allowed.

Announcements: not many; all obsolete at this late date

Prayer requests: Gastone’s family at passing of his mother-in-law, Squirt’s wife’s surgery and recovery, Toto’s wife on b’day,

WARM UP:  25 SSH IC, 10 Monkey Humpers IC, 10 Merkins IC, 10 LBCs IC

PLEDGE

THANG:

Mosey to the Parking Deck

10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs
20 Merkins run up the ramp for 20 Squats, run up the ramp for 20 LBCs
10 Merkins run up the ramp for 10 Squats, run up the ramp for 10 LBCs

5 Burpies

10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks
20 Mountain Climbers run up the ramp for 20 Monkey Humpers, run up the ramp for 20 PlankJacks
10 Mountain Climbers run up the ramp for 10 Monkey Humpers, run up the ramp for 10 PlankJacks

5 Burpies

10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins
20 American Hammer run up the ramp for 20 Lunges, run up the ramp for 20 Merkins
10 American Hammer run up the ramp for 10 Lunges, run up the ramp for 10 Merkins

5 Burpies

Mosey to the Brick Wall for some wall sits and special treats.

In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC
Recover
In the sitting position, 20 Shoulder Press – IC, 10 Speedbags IC, 10 Speedbags in Reverse IC

Mosey back to the Pavilion.

Hurricane Hoedown
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat as needed. The real crowd pleaser is to work your way down the cadence ladder 7,6,5…

3 Minutes of MARY

BOOM

COT: Bedpan’s wife, Squirt’s wife, Gastone’s family, Roadie’s brother

Disclaimer:

Warm Up:

SSH – 20 in cadence

LBC – 20 in cadence

Squats – 10 in cadence

Merkins – 10 in cadence

Leg Raises – A bunch, not in cadence

Pledge:

Mosey to Sherwood:

4 Corners – Twice

5 Fly Squirrels, 20 Leg Raises, 30 Merkins, 40 Flutter Kicks (each leg)

10 SSH, 20 Leg Raises, 30 Squats, 40 LBC’s

1/2 Murph, and maybe 1/2 of a 1/2 Murph on the run

Some Running, 50 Pull Ups, 100 Push Ups, 150 Squats

On the way back, modified:  10 Flying Squirrels, bear crawl up hill (behind FPC), 20 merkins up top (?, I honestly forget), time!!!!  Mosey back to FPC.

Summary:  Mumblechatter great, bonding superb, We worked hard……

Announcements:

10/6 Burpeethon:  Sargento can take your payment if you will not be present but signed up, Boudin happy to help with that as well

P200 – Spots open (may be filled by now) for Team 2, March 2019

Concerns:

Maddox Ritch – Lovely boy who the community has lost this week

Forestview Coach – John Hunsucker

Sly in Afghanistan

Catamount’s 25 day old Nephew with liver/health concerns will be at Levine this week (Greyson Miller)

Close out in Prayer:

It looks like Yahtzee had a power beat down as well, welcome Yahtzee to his first VQ!

Honored to Lead, Aye……Linus

1. This is my first Q at Mount Hollywood, and not being very familiar with the area, YHC didn’t want to Mosey to far away from school parking lot. What will our workout be?  Well, after a little research Sunday evening, I found what was needed to start the week out.

Arrived at Mount Hollywood at about 5:25 to find 6 HIM ready to get the week started out with a good beat down. Freon with a little EC, lives close by and runs to workout. It’s 5:30am, let’s get started.

Disclaimer – No FNGs

WARM-UP:

SSH x20 

IW x 20

Copperhead Squats x 10

Mountain Climbers x 20

Stretches

The Pledge

THE THANG:

ROUND 1 – 5 burpees, run lap around parking lot

ROUND 2 – 5 burpees, 10 ‘mericans, repeat run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 American Hammers, 40 Dips, repeat run. Huckleberry asked if YHC had some anger issues and was taking it out with the exercises. No, just a workout. Well, YHC is a little frustrated Clemson managed to pull a win against Syracuse.

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, repeat run.

It is 6:17am and we are done. That was an awesome workout that I found thanks to F3 Lake Norman. Will definitely use this one again.

Announcements and prayer request:

Orangeman’s daughter, Tiger’s uncle, and YHC’s aunts and uncle dealing with some medical issues.

Thank you you men for allowing me to lead you this morning. The Rock was definitely pushed. Huckleberry, look forward to you completing a workout or 2 each day during October!

“I can do all things through him who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭

Breaker Breaker!

We all survived Florence and several made it out The Storm afterwards for a Breaker Breaker Storm.

Disclaimer- No FNGs

Warm-up

SSH x 25 ic

Mountain Climbers x 20 ic

Moroccan Knight Clubs x 20 I/c

Merkins x 10 ic

The Pledge

Mosey around soccer field back to parking lot.

The Thang:

The Cooper

1 lap around parking lot. 10 burpees, 10 Squats, then 10 Merkins. Lap around track. Then 9,9, 9 of same. Count down to 1. Gets pretty brutal when you get to around 5.

20 derkins

20 lunges (10 per leg)

20 dips

20 squats

Rinse and repeat x 2 

Round of Mary

Back to the Flag

Announcements and prayer requests

Close our with prayer

The Cooper is a very challenging workout and everyone worked hard pushing the rock! Great work everyone. Thanks for the opportunity to lead.

A good showing by F3 PAX and 2.0s at the annual JJ5K trail run in Stanley. I look forward to this run every year.  It is  smaller 5k trail run, but one that is a lot of fun to run.  It is held each year in remembrance of a local girl that lost her battle with cancer and to fund a scholarship to an East Gaston dance student in her honor.  It is a good run, for a good cause.  Way to represent F3 well guys.

Sister Act

16 showed at Crossroads.  We all put in some miles, either rucking or running.  Good job fellas.  We had 5 FNGs this morning.  Welcome Cyclone(Matt Roth), Heels(Seth Carpenter), Bling(Justin Cottingham), Nittany (Chance Cottingham), and Hawkeye (Cadden Carpenter).  Hope you fellas will keep joining us.

Announcements

Pledge

Prayer Request

Nameorama

Thanks for the push guys!

Sister Act