Block party with Sarlacc:

Short warmup. Grab a coupon.

Use light poles and cones to entrance of park.

The Thang:

Start at first light pole with 10 curls, 10 kettle bell swings, drop block and run to next pole/cone, do 10 V ups, run back to block and rifle carry to next pole/cone. Rinse and repeat to last pole, total of 15.

3 rounds of Cherry pickers, Pledge.

Partner up for booyah merkins 5 rounds.

Time to head back.

At each pole/cone 10 block chest press on the ground.

COT

Many requests.

Sarlacc Out

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Warm Up
SSHx15,
Grass Pickers x10IC
ROL/LOR
MNC x15IC

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Pledge

Mosey to the bottom lot to finish the warm up

Line up at the bottom.  When one pax does the timer work, the rest will do the exercises.  We go thru the list until we have done a loop.  Change timer work and continue.

1. Merkins
2. Squats
3. Leg lifts
4. CDDs
5. Burpees
6. Situps
7. Diamond/ranger merkins
8. Split squats
9. Flutter kicks
10. Calf raises

Timer:  Sled push up to top or marked spot and back down, farmer carry (walk), bear crawl across lot with medicine ball
Disclaimer:  Westside started and went all the way to the end.  After seeing his struggle with the sled on the asphalt, we Omaha’d to half way.  We only got halfway thru the farmer carry before we had to call it.

Triple nickel if time with Mike Tysons and Sissy squats was done after the first set and everyone got thru the sled push.

Mosey back to start for a round of 10 French Fries IC and 20 LBCs IC.

Announcements:  Convergence 1/1/24 @ Martha Rivers (Bring a coupon, clothes for Rice/Beans and park at Pelicans if park isn’t open), Beer mile 12/30 at 10:30am in Cramer Woods if Sargento is healthy.

TAP:  Lots of illnesses (flu, etc.), Medicine Woman, Broke, Slaw, Gumby, Jackson Hall said his first words in a long time so that’s a praise, traveling mercies,  Balljoint, Turtleman

Name-O-Rama

I didnt get to mention any of these, but here they are for your entertainment:

Chuck Norris’s car doesn’t run on gas, it runs on respect

Chuck Norris Drinks coffee black, without water

Chuck Norris Doesn’t eat honey, he chews on bees

Chuck Norris Passed his driving test…..on foot

Chuck Norris Can slam revolving doors

Chuck Norris Had Covid 19 once, covid 19 had to go into quarantine

Chuck Norris Can make sticks by rubbing two fires together

Chuck Norris Doesn’t use the periodic table, the only element he uses is the element of surprise

‘Bout time for a Tesla Q at TRB on a cold morning! Went something like this:

COP:

SSH – Burpees X 5

IWs X 20

Tesla stretches

Mtn. Climbers X 20

Line up at Bleachers:

5 Kraken Burpees, lunge walk across, 10 SSH, Nur back

10 Big boys, broad jump across, 10 SSH, Nur back

15 HR merkins, burpee broad jump back , 10 SSH, nur back

20 Jump Squats, skip over, 10 SSH, nur back

25 CDDs, mosey over, 10 SSH, nur back.

On the benches:

10-15-20

dips

step ups

dirkins

Inclined big boys

Run across the field after each set of reps.

Bear Crawl Slalom!

Burpee/chop – chop X 5

Done!

NMM:

Get with day and get with it set of pax! We got pushed and pushed back! Great morning to be at TRB.

Tesla

There were two cars in the parking lot as I pulled in at 0527 on this warm December morning. The Sentinel’s small white hatchback was at the far left, away from the school. A familiar gray mid-size SUV was at the other end, but something wasn’t right. Was the mist on my windshield clouding my senses??  No, in a strange twist opposite of yesterday’s “Bulldog Time Warp,” it was Tesla – early!

I was wary of more unusual events, but things seemed to settle back to normal at 0530.  No other pax showed up after I planted the shovel flag, so away we went. No disclaimer, just a brief warmup then The Thang:

• Sequence of 7 core exercises in cadence (American hammers, Scissor kicks, Star crunches, Mountain climbers, Oblique crunches, Big Boys, Heels to Heaven)
• Triple Nickel (burpees/lunges, CDD’s/Bobby Hurleys, Perfect form merkins/Reverse lunges, Mike Tysons/SSH)
• Rinse and repeat (same core exercises; different ones as noted for Triple Nickels)

This Weinke was definitely core-heavy.  We pushed hard and got halfway through the 4th set of Triple Nickels, then time!

Despite the lousy weather forecast, it was great to be out in the gloom and start the day right. 

 – Nutria

some rucked some ran

we talked about Isaiah 48:17-19

This is what the LORD says— your Redeemer, the Holy One of Israel: “I am the LORD your God, who teaches you what is best for you, who directs you in the way you should go. If only you had paid attention to my commands, your peace would have been like a river, your well-being like the waves of the sea. Your descendants would have been like the sand, your children like its numberless grains; their name would never be blotted out nor destroyed from before me.”

WWJD it is really that simple. You will then reap the benefits!!

as a side note:
WWWE (What would Wichita Eat) can help you with your nutritional choices!

SYITG

Ball Joint

The Friday before this Q I made it out to a happy hour where after a couple beers Bubba Sparxxx tricked me into taking the Q. Yall know that when i do actually post it is usually in the afternoons at Midoriyama so I was dreading this Q all week.  As I often do I freestyled the weinke as we went so I’ll try to list the exercises as best I can. I know some pax wanted to remember the workout.

Warm-up:

SSH x 10ic

Don Q x 10ic

5 Burpees for the train

The Thang:

Mosey to the parking lot on the other side of the park for some level ground.

Grab a place on a parking space line

• 2 feet hop forward and backward over the line 60 sec
• 2 feet hop side to side over the line 60 sec
• 1 foot hop forward and backward over the line 30 sec, switch legs
• 1 foot hop side to side over the line 30 sec, switch legs

Line up across the parking lot for some running drills:

• Walking High Knees – Nur Back
• Squatty Walk – Nur Back
• Squatted Shuffle 1/2 way, switch sides last 1/2 – Nur Back
• Walking Lunges – Nur
• A Skips
• Skips for Height
• Skips for Distance
• Broad Jumps x 3 with time to gather yourself before next jump
• Broad Jumps x 3 as quick as possible
• Build up speed slowly to the 2nd gate then accelerate 100% to 3rd gate, slow down easy x 2
• High Kneed to 2nd gate, Butt Kicks to 3rd gate, stride to end
• Full out Sprint

Mosey back to the flag just in time.

COT

Announcements:

Convergence 1/1

Beer Mile 12/30

Prayers:

Turtleman

Jackson Hall

Jane Fonda

Montana

As 2022 was coming to a close there was some talk in the gloom of starting a new running and rucking AO in Belmont. With all the relays, half-marathons, marathons and other events that the PAX were participating in it seemed like it stood a good chance of making it. The other idea was to see if a 5:00AM launch on Wednesdays would actually work. So on January 4th, 2023 there were 11 crazy PAX there at 5:00AM for the debut of the new AO. Now we find ourselves at the end of 2023 with the aptly named Ground Assault still going strong.

Today we had four ruckers and six runners who braved the misty mess to get just a little bit better. We said the pledge before heading out to ruck and run The Loops.

Here’s to a great first year for Ground Assault and to an even better 2024!

Announcements:

• Beer Mile, Dec 30th – reach out to Sargento
• New Year’s Convergence, Jan 1st – Martha Rivers Park, 7:00AM with EC rucking and running options at 6:00AM leaving from Pelican’s

Prayer Requests

• all those traveling
• Turtleman & family
• Montana
• Jane Fonda
• all those unspoken

COT