We ran the usual 5 mile loop. Some did EC. YHC completely failed with an obvious Q responsibility…to make sure everyone knows the directions to complete the loop. As such, we nearly lost 1 HIM. Fortunately, all 7 returned in time for the COT & coffee-rama.
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9 hims showed up to crossroads to push the rock. Some ran some rucked. There are some really great things happening in the dallas area. SHOW TO KNOW. If you are not working out on Sunday morning I encourage you to visit crossroads. The men that show up here on Sunday continue to push themselves to be better.
Some prayers were lifted up to the big guy upstairs.
Then we drank some coffee
Today was a great day at the Gashouse. Boudin asked if there was any extra credit the night before. Why not? When we got the Schiele there were already cars in the lot. Quiche and Sargento were already putting the miles in. Boudin, Stroganoff, and YHC went out at 0615 sharp for a little more than 3 mile run through Sherwood Forest before the workout. When we returned we found Linus and Rudolph doing some EC kettlebell work. Strong work!
Monk rolled in and said he had an FNG coming today. He was true to his word. We also had another FNG that rolled in with Tandem. At 0700 sharp I made sure to place extra stress on the disclaimer, especially the “U vs U” part and the “modify as needed”. We welcomed both and started with a pretty standard warmup. Apparently YHC doesn’t say “in cadence” and that deeply offended Quiche who was making strong mumblechatter about it. (He knew it was in cadence all along!)
Warm up: SSH, Squats, IW, LBC’s
Pain Lab PAX (8) split and went with Sargento and the boot camp PAX (12) went with Roscoe. We moseyed to the flag for the Pledge and set off to the back of the library.
Thing One: At the bottom do 5 burpees. Run towards the library up two sets of stairs for 10 squat jumps at the top. Run back down for 5 more burpees and then back up for 9, 8, 7, 6…1 jump squats. Kudo’s to Stroganoff for stressing the modify part with the 6. Boudin graciously followed orders and led some Mary and plank while the rest of us mortals finished up. Now for a word…We covered the 5 core principals of F3.
From 12 Rules for Life and Dr. Jordan B. Peterson…”Do one thing every day to improve yourself.” For the guys present this was probably accomplished already.
We then moseyed through the neighborhood to the Sherwood School track. The gate was closed. “Somebody is going to have to go back and get a sh*&load of dimes!” Quiche had to head out early so he moseyed back.
We opened the gate and continued our mosey to the playground for:
Thing Two: Murph Training
8 Pullups, 20 Merkins, 30 squats, run a lap x 3. Then…
Word #2 from Dr. Peterson…
“Treat Yourself As If You Were Someone You Were Responsible For Helping” “He whose life has a why can bear almost any how.”
You could help direct the world, on its careening trajectory, a bit more toward Heaven and a bit more away from Hell. Once having understood Hell,” particularly your own individual Hell” you could decide against going there or creating that. You could aim elsewhere. You could, in fact, devote your life to this. That would give you a Meaning, with a capital M. That would justify your miserable existence.
You could begin by treating yourself as if you were someone you were responsible for helping.
Thing #3. Five minutes of plank
Plank on elbows, arms, downward dog, while we discussed life.
During this time we learned that Monk is a counselor for teen girls and he was going to use the “He whose life has a why can bear almost any how.” Being the gracious guy I am I told him I would share my weinke with him after the workout. (I didn’t of course)
YHC asked for any news from the PAX while we were holding the plank and we learned that Yo Pauley is going on a mission trip and that Yo Adrian is driving. It is nice to see our younger PAX being true #HIM’s.
Mosey to church field. YHC asked Linus what he wanted to do out of respect for him being the new site Q. His choices were 50 burpees in 5 minutes or partner Dora. He wisely said partner Dora and the crowd of PAX went wild with adoration and praise.
Dora: Partner Up P1 runs up the hill to the other side of parking lot, P2 does…then switch
50 monkey humpers
100 seal jacks
150 Squats* *Somewhere around this time we had to jailbreak back to home due to time. We circled up at the Schiele and started the 200 Flutter Kicks to finish off the workout. The Pain Lab Pax rejoined the circle and joined in. YHC shared the theme of the day and concluded with “Hang around people who want what is best for you.” Again, I think the F3 guys have that covered.
Boudin showed his lack of decorum by questioning why we didn’t stop when his watch said 0800. All the regulars had to set him straight because they all knew the workout isn’t over until the First Presbyterian bells hadn’t rung yet!
Welcome FNG “Clear!” and “Friar”.
Nice to see the guys make a great effort today. There wasn’t a lot of mumble chatter. It is amazing how quickly an hour goes by when you are Q’ing a workout. We had so much more to do yet so little time!
We had 5 for Coffeerama at Panera. Mayor asked Yo Adrian what he does for a living. As he was explaining that he does instant replay for live sports, Yo Pauley said “He pushes colorful buttons”. #truth
YHC closed in prayer.
Thanks for the opportunity to lead as always.
Painlab by Sargento (completed on the same day!!!)
So after Roscoe’s group split the Painlab crew moseyed to YHC’s M’s brick carrier to grab the coupons for today’s workout. Unlike other more elaborate Q’s, YHC like things to be straightforward and to the point. We’re going to use bricks today and that’s it!
Once we grabbed our gear, we moved to Frank’s Fortress of Solitude, popped in some rockin’ tunes and threw down the Thang.
The Deck of Death!!!
Nothing is better for creating great mumble chatter than going round and round picking cards anticipating what pain will be dealt next. It almost seems like DoD was created specifically for Painlab because you don’t have to run or have impact if you don’t want to. Here’s how it went.
Spades = Merkins
Hearts = Shoulder Presses
Diamonds = Back Flys
Clubs = Step Ups (each leg)
It was a lot of fun going through the deck especially when we’d get stuck on one deck for a few draws in a row. Feel the burn! Because we had several newer PAX and an FNG today, YHC made sure to cover the 5 Principles of F3 many times (completely independent of Roscoe) to help the men have a deeper understanding of who we are. Pretty sure all in attendance can recite all 5 now.
Once the DoD was done, we move on to a new routine YHC came across in his studies the night before…
The Bruce Lee
Do these exercises consecutively in cadence to 20 reps each:
American Hammers, Leg Raises, LBCs, Dying Cockroaches, Crunchy Frogs and 100s
We did almost two rounds of this before time was up to join the others.
It was a pleasure to lead today men. I look forward to get back to the Painlab soon.
Aye!!!
Wednesday, July 18th will be the Tronmoss Legacy 5k. For those of you that don’t know, our brother is on crutches for a minimum of 8 weeks. Despite the bad news, Montross has been in good spirits. In typical F3 fashion, we will rally around our brother this coming Wednesday for a 5k. Montross will join us at the COT.
Montross began his F3 journey in January of this year. Since that time he has been a model of consistency. He has been in skillet contention every month. While not in terrible shape when he started, he has pushed himself daily. Not only has he been as consistent as anyone since he started, he’s also a natural motivator. While unconventional, he has his own way to offer encouragement. He’s as dedicated as he is tall. He is a true HIM.
Folsom hopes you can make time this Wednesday to lift up our wounded brother.
15 of the Gashouse’s finest took their #DRP and posted to Folsom. Sister Act and YHC with the co-Q… YHC would start us off. As 0630 hit a short disclaimer was given and it was time to clock in.
Warmup: SSH x 2IC
Mosey the tennis courts for instructions. YHC has a modified Nordic challenge waiting. After each exercise we would run a lap arpuns the courts. YHC did knock off two of the laps. (if you can’t do it don’t q it)
Exercises were: 10 Burpees, 22 Merkins, 30 Australian mountain climbers, 40 Lunges, 50 Overhead claps, 60 Monkey humpers, 70 Squats, 80 Flutter kicks, 90 LBC, 100 Moroccan nightclubs.
Circle up a wave of merkins (5) and a wave of LBCs (30).
Handed over to Sister Act
On one of the tennis courts were 10 Contra burpees, run back to the other end for 10 little gumby in the woods. Repeat x 5.
On one end do 5 Captain Thors, on the other side do 5 4x4s.
Route 66 with Bobby Hurleys.
Mosey back to the launching point for the pledge.
TIME
Annoucements: Speed for Need race, JJ5k, Tronmoss legacy 5k
Prayer requests: Gumby’s father in law, people battling addiction, Montross, others I can’t remember. Sorry men.
BOM: YHC closed us in prayer.
It’s an honor to not only Q, but to be able to know each man that was present this morning. Rudolph noted on twitter that our nameorama looked like a family reunion. He’s absolutely correct. One thing I can say about Folsom, it’s a family. I have one brother by blood, but I’ve been blessed with many by choice. Individually we are weak, but collectively we are unstoppable. Iron sharpens iron is not just a cliche. If you allow it, F3 will absolutely change your life in more ways than just fitness. Where else in the world could you take one day off and have no fewer than 5 people call you out (in a somewhat loving way) about it? The accountability is off the charts.
T-Claps to all the men that posted today. Not only at Folsom, but all AOs.
T-claps to Sister Act for his work in July… well, and all months. At this rate the Iron Skillet is his
Montross – heal up, brother. We tiss (sic) you and hope to see you oost (sic) soon.
Allen Tate: congratulations on your re-election.
Philippians 4:13
Huckleberry
Looking for some deep truth about living out your fullest life with purpose, living like you have skin in the game? Have skin in the game, leave skin in the game. Done.
I left some skin from my back in the parking lot at FUMC. Lot’s of sweat and large numbers of American Hammers and Big Boy sit ups helped with that. Totally worth it. Now read this and leave some skin in the game ASAP.
WARM UP: 20 Side Straddle Hops IC, 10 Imperial Squats IC, 10 Dying Cockroaches IC,
10 Merkins IC
PLEDGE then THANG:
Mosey to First United Methodist BIG parking lot.
10 Imperial Squats – Count the right leg
run to other end of parking lot, roughly 100 yards
Drop and hit 5 Mountain Climber Merkins
run back to other end of parking lot, roughly 100 yards
Rinse and repeat – 5 times
Recover
10 Captain Thor’s (big boy sit up + 4 American Hammers)
run to other end of parking lot, roughly 100 yards
Drop and hit 5 Contra Burpies
run back to other end of parking lot, roughly 100 yards
Rinse and repeat – 5 times
5 Burpies – Train
Mosey to the big brick wall
Wall sits with Shoulder Press – 20 IC
Monkey Humpers – 15 IC
Wall sits with Shoulder Press – 20 IC
Monkey Humpers – 20 IC
Jailbreak back to the pavilion
Freddie Mercuries – 20 IC
Flutterkicks – 20 IC
5 Crunchy Frogs
BOOM
8 men showed this morning.
Focus was abs.
Warm up.
SSH. X 20
Cherry pickers x 20
Let’s Mosey to the Flag.
5 Burpees at the street light.
Pledge
Lbc x20
Fluttersx20
Sandy V x20 (was reminded by the pax I was doing this wrong and made corrections and moved forward).
Run to the triangle in the road for some NUR. First thing I heard was you been around Gastone my answer was yes and (by the way Gastone MLP is still sitting down slowly but plans to return back Monday). After that side note.
Nur uphill 20squats
Nur to other corner 20squats
Nur to the other corner and.. 20squats.
Mosey for a bit then head to the tennis court.
Let’s do some 11’s
WWII sit-ups and American Hammers
From one end of the whole court to the next.
22 for the Vets at the end.
It’s always an honor to Q. Actually I was glad a spot was open at Folsom, the men get stronger every day we laugh and support each other anyway we can from prayer to plumbing advice and repair. Most importantly we check in on each other. The past 6 months my body has become stronger, but it cannot compare to how much stronger I am at praying and praying for others. Speaking in public has become stronger, helping others and my family has become stronger, the strengths I never expected to grow at F3 are stronger than ever before. Now with all that being said I hope the Pax can enjoy the B.B. at their late night dump stop before going to bed.
Prayer request
AT’s mother in law
Safe travels this weekend for the families heading on the tubing trip.
Def while he is in China
Montrosses hip
MW’s leg
The Bed Pan is Full!
5 PAX posted at The Forge on Wednesday night. We are working through the men of the Bible and tonight we discussed Andrew. No not Mayor, Peter’s brother as he was usually known. Andrew means “manly” so don’t tell Mayor about this. We don’t want it going to his head. Andrew was the type of guy who got stuff done behind the scenes without a lot of credit and spotlight. But he GOT IT DONE! Without question or hesitation and with full faith in Jesus. He was known for one on one interactions which is how most people come to know Jesus. Andrew was the type of man we should all model ourselves after! After Jesus was crucified it is thought that Andrew took the news of Jesus north. It turns out he is the patron saint of Russia and Scotland. This spurred a conversation of how these men spread the gospel and how hard it was to travel. We have it easy and still fail to spread the word daily. These men hit the trail on foot(or rucking one might say) or by donkey but they got it done. So today men get it done not for you or the praise of another man but so that when this life is over God will look to you and say Well Done!
Well gents, here we are again. I have missed a couple of weeks due to illness and then my little girl breaking her arm on Monday. Dolph needed someone to take the Q since he had to leave early for work so I volunteered to help out. I like the workout in a bag, which is just a specific set of exercises done over and over in a workout.
Disclaimer
Warmup: Moroccans x25 IC, grass pickers x???IC but everyone had a good time clapping. It was apparent the warmup was done so we grab the pledge and mosey to the upper lot past the stairs. I set up the speaker and timer (thanks to short sales input) and we begin. Every exercise called is 30 seconds by the lady in the phone. This is where the harassment started. The phone voice, the fact that I had some exercises that needed a wall, but we didn’t have one, the pronunciation of some of the words by the phone timer lady and there was a mention that short sale did a bad job of instructing me were thrown out there. Exercises were SSH, Lunges, Merkins, Crunches, Step ups, Squats, Dips, Plank, High Knees, Calf Raises, Push-up with rotation, side planks L/R.
After timer was up, we mosey to the gazebo because there is a wall or bench, etc. there for work. Part 2 was abs. LBCs, Flutter Kicks, French Fries, Windshield Wipers and Heel touch’s all to 100. This was another topic of harassment. I specifically said single count and however you get to 100 the fastest OYO. After I give directions if someone asks again, I tell them the opposite. Boy did that start some stuff. Hipaa took the time here to tell me he was going to workout with the ladies (makes sense to me, he showed up late for the workout like a girl)….BOOM ROASTED (burn is trademarked by Sargento).
After this was out of the way, time to mosey, but I heard CLavin say something about Suzy Q (phone voice lady on timer) so immediate Omaha to stay in place and knockout 50 burpees. CLavin then responds…what’d I say??? Timeframe noted this was a bad idea. I took a moment to ponder this myself. When the monthly challenge was 30 burpees a day, I tried to do mine timed to see the improvement. I could knock out 30 in about 2 minutes 12 seconds. When I got to 30, I dragged and took as long to knock out the remaining 20 and changed to ones without the pushup.
Finish the burpees and gather back up for the time circuit again. Mumble chatter was not as bad, but I have to agree with Timeframe that it was a bad idea. Move back to the gazebo for abs at half the reps.
Mosey to start (+/-50 yards), Announcements, Prayers, Names, COT.
Announcements: Running 50 Mile CSAUP 8/25, City Ruck the night before, Burpeethon with team or 2.0 10/6, Tubing this Saturday (get with Sargento),
Prayers: Hipaa’s family as they bury his M’s Grandfather today, Timeframe and his M’s Aunt, Safe travels for Breaker Breaker and family.
The weather at Midoriyama on Tuesday was a refreshing 94 degrees and the PAX were all over the park doing EC before it was time to clock in. Time hits and 11 PAX are itching for a beatdown (Freight decided to roll in hot during the warm up) while 2 more hit the trails on bikes. Here’s what happened:
Warm Up
Burpees – 5 OYO
Moroccan Night Clubs – Too many while waiting on Freight
SSH – 15IC
Burpees – 5 OYO
Mosey to the soccer field for Tha Thang:
Countdown
Start with 10 reps of each exercise and count down to 1
Exercises were Seal Jacks, Merkins, Big Boy Sit Ups and Squats
Figure 8’s
PAX lined up and performed a single file run around the cones set up on the field.
Included sprints, Karaoke and NUR
Rinse and Repeat with Basketball Slides in place of Karaoke
Next up was a 25 yard lunge walk followed by a 25 yard mosey x2, then a 25 yard bear crawl with 25 yard mosey x2.
Core work Tabata Style
Time to circle up again and do some core work. 30 sec AMRAP with 20 sec rest.
American Hammers
Flutter Kicks
LBC’s
Freddie Mercury’s
Rinse and Repeat
Slaw doesn’t seem too excited at this point, so let’s do something to put a smile on his face.
Broad Jump Burpees for 25 yards with a 25 yard mosey x2
At this point YHC is gassed so we headed back to the flag for some Mary
LBFC’s
Shoulder Taps
CDD’s (In honor of the world traveling Site Q)
Corkscrews
20 Burpees (Not sure what Tyson was thinking, but now Slaw is grinning from ear to ear)
Pizza Man finished us up with 22 for the Vets.
COT
Who do you work for?
Ephesians 6:7-8 “Work with enthusiasm, as though you were working for the Lord rather than for the people. Remember that the Lord will reward each one of us for the good we do.”
Too often we get caught up in doing things so that we can be recognized. We want to be seen as the hero, receive accolades from others and basically “Get all the Glory”. What we should be focusing on is working for God, doing HIS WILL for HIS PEOPLE and to HONOR HIM. If we do this we will be rewarded in a far greater manner than anything we can ever obtain on Earth.
Announcements
Tubing on Green River this Saturday – let Sargento know if you plan to go
Speed for Need at Stop Soldier Suicide 5k/10k in Belmont on 9/22
CSAUP 50 mile relay on August 25th
Prayer Request
Def Leppard travels
Those battling addiction
Others that I failed to remember
YHC took us out.
As always, it was an honor to lead this group of HIM’s.
Broke