Hopped, Skipped, Jumped, & Ran

Disclaimer:
Recognition of Kotter:
Pledge:
Warm-Up:
SSH and LBC IC

To Martha’s…..

Triple Nickel
CDD and Dips

Lindsey’s/Forties…….Dips/Merkins or Derkins
30/10
25/15
20/20
15/25
10/30

Plank/Run
Crab/Run
AlGore/Run
6”/Run

Mary: 
LBC
American Hammer
Big Boys and some Run in between
Flutters

Announcements:
Christmastown 5k this Saturday
Ultimate Frisbee – Tomorrow
Convergence – 12/2 – The Yank

Prayers:
Maybelline co-workers’ wife
EZ Rider M’s friend

Honored
Linus

11/22/23 Ground Assault

Two runners and two ruckers made their way to Stowe Park to put in a little pre Turkey Day work.

The runners followed the Soldier to Soldier route taking them from the Fighting Yank to the Cramerton military statues and back.  One runner just finished a marathon and the other has one coming up in a few weeks so their pace covered five miles before the ruckers returned from their three.   The ruckers followed their usual route around town while discussing real world issues and an idea that began to brew for a future CSAUP…

Announcements:

McAdenville Christmas Light 5K this Sat. 11/25, F3 Christmas Party Next Sat. 12/2 and the Beer Ruck the following Sat. 12/9.

Prayers for Turtleman and those on IR,  Safe holiday travels for all PAX and families.

Wet and rainy, but cool and fund.

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.

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)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

I love doing this because we need to know and believe in the Kool-aid in which we drink.  Is it important to say it in the right order?  Yes or there are burpee penalties.  Watching the PAX that know it, lock up with the answer is a favorite

Pledge

Warm Up
SSHx15
Grass Pickers x10IC
ROL/LOR
MNC x15IC

Mosey to bottom lot for a triple nickel with bobby hurleys and merkins

Mosey to bottom corner for three rounds of: 5 burpees, 10 Shoulder taps, 15 mike tysons, 20 squats, 25 mountain climbers.

Mosey back to the top to push Stogie to get to the car quicker than his walk for some route 66 with lunges in between.

Bear crawl to half way and then crawl bear back.

Mary to finish us up:  dying cockroaches, LBCs, toe touches, heels to heaven, big boys all to 10 and a 30 second low and high plank.

Announcements:  Christmas party is possible, however, may not be happening so standby, Beer ruck 12/9, convergence 12/2, beer mile sometime

TAPs: MWs mom, Jackson Hall, parenting issues, health issues with PAX

YHC took us out.  Thanks for the fun gents…cheers!

The men of Dallas have a special knack for being fruitful and multiplying in the gloom. Every time Scrat and I go for a ruck from the Ingles parking lot, we are met with double or triple the number of PAX by the time the COT occurs.  This morning was no different.

Stogie, Scrat, and I rucked, while Flintstone led a ruck beatdown on his own (hard pass). 30 minutes later, Wirenut comes flying in from his run, followed by Rum Runner & Chubbs a few minutes later.

The word for the Sword was to begin Thanksgiving today.. Some verses included:

1. Psalm 100:4 (NIV): “Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name.”
2. 1 Thessalonians 5:18 (NIV): “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
3. Colossians 3:17 (NIV): “And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”

Announcements: Christmas Party, ChristmasTown 5K, Beer Ruck

Prayer Requests: Wirenut’s mother, Turtleman, Hunchback’s friend battling ALS

It was Veteran’s Day at the GasHouse. Flintstone had yet another brilliant 1st F concept – all Saturday AO’s should do HEROWOD’s in honor of service men (and women). Along with many of you, I’ve employed these routines in my workouts before so it was merely a matter of picking which ones to do. I did the following:

Zachary Tellier

• 10 Burpees
  • 10 Burpees
  • 25 Merkins
    • 10 Burpees
    • 25 Merkins
    • 50 Lunges
      • 10 Burpees
      • 25 Merkins
      • 50 Lunges
      • 100 Sit Ups
        • 10 Burpees
        • 25 Merkins
        • 50 Lunges
        • 100 Sit Ups
        • 150 Squats

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Hey Buddy

• 250 meter run
  • 5 rounds of:
  • 10 Lunges
  • 10 Squats
  • 10 Big Boys
  • 8 Burpees
• 250 meter run

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.

Oscar Temores

• 8 Rounds of:
• 11 Hand-Release Merkins
• 30 Walking Lunges
• 19 Big Boys

This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.

The vehicle entered Fort Story at Gate 8 while driving the wrong way in the outbound lanes at a high rate of speed at 7:35 pm. Personnel at the gate immediately requested assistance and MA3 Temores responded to the scene. The civilian driver of the vehicle intentionally struck MA3 Temores’ patrol car head-on.

MA3 Temores had served with the U.S. Navy Security Forces for only 10 months. He is survived by his wife and 2-year-old son.

Of the PAX, Roscoe completed all three rounds (he spoke the least and listened to metal music on his phone #focus). The others pushed as well. We were fortunate to have Oompa Loompa as a Marine Corp veteran, battling as he always does despite some physical challenges. Included in this respect is Roscoe as a new veteran of the police force. We’re fortunate to have protection in all forms serving us. In addition to the PAX, the workouts honored these fallen men in a small way.

Thanks for the opportunity to lead the workout.

Short Sale

9 PAX posted.  We did block work.  We didn’t run.  Looked good on paper.  Not so much in practice.  Highlights included:

Wiki quoting the movie “Airplane” with “Have you ever been in a Turkish Prison?” which led to a good bit of laughter and maybe even some silent “Harrumphing”.

And that was about it.

No grown men were seen naked and no white women were harmed during the workout.

As for what we did?  Doesn’t matter.  I mean, we did some block swings and a double farmers carry, passed blocks from side to side, and Zombie walked.  Not YHC’s finest work.  Wojo took off running at the mention of blocks and was probably better for it.

First bootcamp Q in over 2 months and YHC was a bit rusty.  More to come.  Glad to be back.

Yabba Dabba Doo

9 PAX finished out Flintstone Week at Midoriyama with a beatdown that was (thankfully) nothing like the first one.  We welcomed back Purple Haze, introduced Star Boys to the crowd, and found Leppard’s fault line with Dips (30), all within the first 10 minutes.  The rest was a blur, but here’s what I remember:

It started today when checking Slack seeing that the Site Q and Original F3 Gastonia Title Belt Holder was going to have to work and miss out on Qing today.  After a rusty effort as Q on Tuesday, YHC was looking for an opportunity to get back and was also already planning on posting, so why not?  Got some ideas on the drive to the AO and we were ready, then just redid the whole thing on the fly.

The Thang:

• 15 x SSH (IC)
• 15 x Moroccan Nightclubs (IC)
• 15 x Goofballs (IC)
• 10 x Don Quixotes (IC)

Mosey to the stop sign, stopping along the way for traffic and:

• 6 x Low Slow Squats (IC)

Then again at the parking lot after the stop sign for:

• 6 x Merkins (IC)

To the picnic area for the start of the main event, though there wasn’t really a lot of transitions, just work:

• 30 x Dips (OYO)
• 30 x Step Ups (OYO)

We went back to the hill that led to the lake and in the grass by the turd shack introduced the Star Boys:

• 20 x Star Boys (OYO)
  • Lie spread eagle in star position, then do a full sit up, but take your right hand to left foot, followed by left hand to right foot, and repeat
• 20 x Heels to Heaven (OYO)

Simple stack routine next with no name:

• 10 x Merkins (OYO)
• Run to the bottom of the hill
• 10 x Jump Squats (OYO)
• Run back up the hill
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• Run to the bottom of the hill
• 10 x Jump Squats (OYO)
• Run back up the hill
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• 30 x Squats or Monkey Humpers (OYO)
• Run to the bottom of the hill
• 10 x Jump Squats (OYO)
• Run back up the hill

We pushed it, then ran a quick round of Mary waiting for the Six:

• 20 x Flutter Kicks (IC)
• Defib – 20 x Freddie Mercuries (IC)
• 5 x Burpees (OYO)
• Purple Haze – Leg Stretch (OYO)

Picnic Area

• 30 x Dips (OYO)
• 30 x Step Ups (OYO)

Grassy Area

• 20 x Star Boys (OYO)
• 20 x Heels to Heaven (OYO)

Another stack, this time, no hill, just run down to the end of the parking lot where the pump track is:

• 10 x Merkins (OYO)
• Run to the end of the lot
• 10 x Jump Squats (OYO)
• Run back
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• Run to the end of the lot
• 10 x Jump Squats (OYO)
• Run back
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• 30 x Squats or Monkey Humpers (OYO)
• Run to the end of the lot
• 10 x Jump Squats (OYO)
• Run back

One last set of:

• 20 x Star Boys (OYO)
• 20 x Heels to Heaven (OYO)

Mosey back, stopping for:

• 10 x Merkins (IC)
• 6 x Low Slow Squats (IC)

And that was time.

Moleskin:

A little behind schedule, but I still took a minute for a word at COT.  My son went to driving school, and the instructors said that when there’s something in the road that you need to stop or swerve to miss, don’t look at it, because we follow our eyes.  Feels like a metaphor to me.  If we’re looking for the worst in people, we’ll find it. But if we keep our eyes fixed on the good – on God, on our goals, and all the many other things we have to be thankful for – we will find them too.  There’s a lot we don’t control, but we control our eyes and where we point them.  See the good and stay positive.

Strong push by the group.  I’m sure there was more to it, but I guess you’ve gotta Show to Know.  Thanks for the opportunity to lead.

Yabba Dabba Doo