“Therefore my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.” – 1 Corinthians 15:58

As consistent as we think we are, we’ve got nothing on eternity.  Do the work everyday.

Steadfast

Immovable

Even when you feel otherwise.

We get to choose how we’re going to act, so choose wisely.

8 of us put in work this morning at The Sword to start the week off right #NeverMissAMonday

Yabba Dabba Doo

Stellar group of HIM’s showed at the first Members Only of the year.  Large ruck group, elite runner group, then Gavel and me.

Convene after the run/ruck.  Pledge.  Mission of F3 to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Announcements: prayer walk at Young Life schools, upcoming Rice n Beans opportunity, 2nd F lunch

Prayer requests: Pax ill, Jackson Curti has marrow donor match but still has a ways to go to be health enough for transplant, Turtleman, Huckleberry, Montana, Jackson Hall,  new school superintendent announcement

YHC took us out

Convene for Q Source – Team Accountability

Always an honor

Tiger

It’s my first time Q at the Sandlot for me and I know exactly what I’m going to make them do. From beginning to end this is how it went. First things first we started out with the Pledge just to make sure I don’t forget it later. Next was the Warmup and it was pretty run of the mill so I’m not going to harp on that. We then set off towards Martha’s Place. Once in there we went down to the playground for an escalator strength training session and since the only workouts I’ve ever participated in here were Memorial Day Murphy that’s what exercises we did. I found a good prep program for the Murph several years ago and it goes like this.

• Round 1 – 1/2/3
• Rpund 2 – 2/4/6
• Round 3 – 3/6/9
• Round 4 – 4/8/12
• Round 5 – 5/10/15

Pullups/Merkins/Squats in that order naturally. This escalator is continued as many times as possible until failure. Today we stopped after 5 rounds just for time of course. Then we exited the playground area (or the Dragon’s Lair as my kids used to call it) and stopped at the entrance for 5 rounds of 5 Mike Tyson’s, 10 Heels Up Sissy Squats, 15 Mtn. Climbers followed by a short run around a portion of the parking lot. Once finished we resumed our position back inside the Dragon’s Lair for a 5×5 set of Hanging Knee Raises and Jungle Boy Squats. Back to Pelicans we headed with @10 min. to go where we finished up with some sandbags and partner work. One PAX did 10 curls, 10 rows, and 10 extensions while other PAX ran down to the bottom of Pelicans Parking Lot did 3 Burpees ran back and swapped. After @ 3 rounds my partner was bored with this so he swapped to squats while I ran. This was fine by me as I’ve never been one to miss an opportunity to criticize squat from we all switched to AMRAP squats when our partners were running. After about 2 rounds of that we were finished.

COT

Prayers:

Injured PAX, Huckleberry, TurtleMan, Hall Family, Easy Rider’s Son and Family, My Mom and Family, Broke’s Mom, and many more

Announcements:

2nd F lunch Whisky Mill Gastonia

Thank you GOD for allowing us to do this and thanks for this group of MEN and what it has meant to me.

19 Showed up at Tequila Sunrise  17 boot campers and 2 runners.

Clock struck 5:30 a.m.  We did the pledge then moseyed to basket ball court for a warm up.

Warm Up

15 SSH IC

10 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

Warm up complete we moseyed to the tennis court to complete a pyramid workout

The exercises were as follows: 1. Merkins, 2, Jump Squats, 3. Mountain Climbers, 4. CDD, 5. Flutter Kicks, 6. Monkey Humpers, 7. Burpees.  The reps were completed by time 45 seconds of work 15 seconds of rest.  We moseyed in between each set

1

1     2

1      2      3

1      2          3       4

1       2          3        4        5

1         2        3         4         5        6

1      2        3        4          5           6          7

After complete we moseyed back to the start for some core work.

25 LBC

25 American Hammers

25 Reverse Crunch

10 Hip dips on each side.

Time  6:15 a.m.

Announcements (Please review slack for announcements and pre blast) and Prayer request

I took us out in prayer.  Thank you for the opportunity to lead.

Pizza the Hut and Hunchback posted at the Handsomizer with F3 Nashville on Friday, December 29th. 93 merkins, lots of bear crawls and gloom kickball occurred. Pizza the Hut also EH’d his FNG cousins Trainor and Couch Potato from Kansas City.

PAX can now enter their downrange posts by submitting a detailed or simple backblast. Choose “Out of Region” as location, include N/A as the Q, and do not include other PAX from out of the region.

Eh Y’all posted at the Valley of Death w F3Clemson on Wednesday, January 3

PAX can now enter their downrange posts by submitting a detailed or simple backblast. Choose “Out of Region” as location, include N/A as the Q, and do not include other PAX from out of the region.

I was excited to see several cars at Pelicans as I pulled in for my 2nd-ever appearance at The Labyrinth.  I was thinking the Site-Q swap between Maybelline and me (advertised on Slack as a “mystery guest Q” both here and at The Ricky Bobby, though it was no mystery to anyone paying attention) had generated excitement across the region.  EZ Rider and Winehouse were ready to go, but Flintstone and Whoopee were MIA.

At 0530 the beatdown commenced with a warmup of SSH, Imperial walkers, and Nolan Ryans (10xIC).  In the middle of these, Bullwinkle joined us, so we did 5 burpees (just for the hell of it) and moved on to the main event.

We started on the wall of Pelican’s with Dirty Hookups (10xIC).  Even though the wall felt flimsy and rickety, almost like wet cardboard, we made it through these plus a wall-sit and hip slappers (10xIC).  After that, we moseyed over to the parking lot at Martha’s House for Team Dora.  Team 1 (Winehouse and I) worked while Team 2 (EZ Rider and Bullwinkle) went to the next island and back.  Exercises were:
– Hand-release merkins
– Reverse lunges
– Flutter kicks

We did 3 cycles with the following instead of moseying:
– Round 1:  Nur there, mosey back
– Round 2:  Carioca facing the ball fields
– Round 3:  Carioca facing the parking lot

Next we moseyed to the center of the fields and found walls much sturdier than those at Pelican’s, so we repeated the dirty hookups (10xIC), wall sit, and hip slappers (10xIC).  Then with 17 minutes to go, I explained the instructions for “Boo-yah 11s:”
– Partners Nur to opposite light poles.
– 10 burpees
– Mosey back to middle.
– 1 “Boo-yah” merkin
– Proceed as standard for 11s (9/2, 8/3, etc.)

I thought we could finish these, but I was mistaken unfortunately (or fortunately, according to EZ Rider).   After the round of 5 burpees (or maybe 6, I can’t remember), we moseyed back to Pelicans for COT.

Announcements:  2nd F lunch 1/17 at Whiskey Mill

Prayers:  Pax traveling and on IR

Today’s F3 fitness adventure took a wet and wild turn as YHC bravely led 11 PAX through the second half of the GasHouse Relocation of Idiots. Huddled under the First Presbyterian awning, we faced the elements – a relentless 0.07 inches of 37-degree rain, making Tube’s position in the overhang opening a precarious one.

Following a respite from Shortsale’s punishing 30-minute beatdown, YHC unleashed the power of his 2.1’s Dungeons and Dragons’ Dice and 2.0’s Kettle Bell cards. The next 25 minutes became an epic quest, with each PAX rolling a 20-sided and 10-sided die to determine the exercise card number and reps. From coupon swings to merkins, American Hammers, Clean and Jerks, Halos, Shoulder Presses, and an abundance of mumblechatter – we faced the challenge with complaints and determination.

The soundtrack of the day, curated by YHC, featured an epic playlist of cold and ice-related tunes (Foreigner, the Rolling Stones, Tone-Loc) that eventually gave way to some questionable choices (Katy Perry, Rick James, Vanilla Ice). Nevertheless, the eclectic beats fueled our determination, leaving each of us stronger and perhaps a tad dumber than when we started.

Announcements echoed through the rain-soaked air: Whiskey Mill F3 lunch – seek Boudin for directions, and prepare for Pushing Rocks in February.

As we wrapped up, we lifted our intentions to the heavens: Prayer Requests for Turtle Man, Campos founder’s family, and special intentions.

Aye,

Hunchback