Category: Backblast (Page 111 of 904)

Disclaimer:

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.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Pledge

Warm Up

SSHx15,

Grass Pickers x10IC

ROL/LOR

MNC x15IC

Move to top for Gazebo for some shelter.  One Minute AMRAP, Eight Second Transition.  We kept this moving with a one minute break after each round.  36 total rounds completed.  Lots of good chatter.

Exercises:

1. Pushups
2. Squats
3. Leg Lifts
4. CDDs
5. Burpees
6. Situps
7. Diamond/Ranger pushups
8. Split Squats
9. Flutter Kicks
10. Calf Raises

Announcements:  13.1 Ruck  on 10/21 (See Anchorman), 2nd F Lunch Papas and Beer on 10/18, Donut Dash 10/27 at Lineberger Park, Younglife Banquet 10/19 (see Buckshot), Trail Race at Rocky Branch for cancer, Trail run event (F3) at Poston on 11/18 (see Freight), Christmas Party at Lewis Farm on 12/2.

TAP:  Travel Mercies for traveling PAX, Jackson Hall, disruption in the Middle East and other countries where peace is not there.

Name-O-Rama

Bubba hit me up a couple times in September about Q’n the Goat, but I told him I was committed to IPC at Folsom every Thursday in September. October 5 was my turn. Unfortunately, I angered my L4 L5 doing murder Bunnys really fast on week 4 IPC. I didn’t want to leave Bubba hanging and with no one answering my Slack call for help…I sucked it up and with the help of 1600 mg of ibuprofen I got it done like this.

Warm up: First i had to find a level area…the dang parking lot at FB is on a 45% angle. Mosey to road in front of Confluence and do normal warm up stuff. Next, we moseyed to the far parking lot on the other side of Goat Island. Stopping at almost every light pole on the left for 1 Kraken Burpee, 20 MTN. Climbers, 20 American Hammers. once we made it to the parking lot we took a trip on the D-bag hwy. Named for my best good buddy Sister Act. 4 of his Favorite Exercises.

IF you haven’t taken a ride with me down the D-bag hwy..it goes like this:

4 different route 66’s
1)burpees/board jumps
2) Mike Tysons/bear crawl
3) Imperil Walker squats/lunge walk
4) Crunchy Frogs/crab walk

Mumble chatter was kind of low. Volt voiced his opinion on spiting on the ground (which my be illegal in some areas). I told wild tales of IPC Spooky Pax’s and Dbol enhanced proctors. a good time was had by all. We finished up and moseyed back to the flag. I think Dr. Suess and Mamma’s Boy raced to the parking lot. The winner received absolutely nothing.

Time!

Announcements:
2nd F lunch @ Pappas and Beer in Dallas 18th
40-day challenge starts 10/14 see preblast from Rosco.
1/2 Marathon Ruck on 10/21 leaves from the Yank see preblast from Anchorman.
24 Hour Run to Benefit No Brainer Foundation 11/4 see Gear Wrench/Roundup for details.
Beer Ruck on the East side 11/11 preblast soon from Bos/Balljoint
F4 trail Run Relay on 11/18 see preblast from Freight.
Thanksgiving Day Ultimate Frisbee 11/23
Christmas Town 5k w/ Speed for Need 11/25
Christmas Party 12/2

Man, that’s a lot! LOL

Prayers:
Jackson Hall
Turtle Man
Huck
Norwood
Maybeline family
For each other

It was a honor to lead you men! I’ll come back when I’m 100% and we can do something hard!
Yall don’t be afraid to move around and visit other AO’s. Thats what the 2nd F is all about!

Aye!
SYITG
Ball Joint

a few rucked, a few ran, we finished with more than we started

tuesday not ipc thangs

ipc thangs

downtown thangs

Thursday thangs

Saturday dads/kids thangs

thangs was done