A few HIM’s got together at put in some work rucking and running.
We read and discussed Psalm 34. It was a great way to start the week.
Prayer Requests
- Turtleman
- Huck
- Brillo
- All the kids getting ready for college or work.
- Hacksaw
Category: Backblast (Page 141 of 904)
Anchorman had the Q, but I took it after an emergency he had. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.
We took a mosey toward Elizabeth Street and circled up for the warm up.
WARM UP:
SSH x 10 IC
Imperial Walker x 10 IC
Sun Gods x 10 IC
Seal Jacks x 10 IC
Plank Jacks x 10 IC
BEATDOWN #1:
We ran up and down Elizabeth Street.
Round 1
Bottom x 10 Carolina Dry Dock
Middle x 10 LBC
Top x 10 Squats
Repeat everything with 15 reps, followed by 20 reps.
*** 10 mountain climbers (2 is 1), 10 peter parkers (2 is 1), and 10 burpees.
Round 2
Bottom x 10 merkins
Middle x 10 big boys
Top x 10 bobby hurleys
Repeat everything with 15 reps, followed by 20 reps.
****** 10 plank jacks, 10 parker peters (2 is 1), 10 wide arm merkins.
Round 3
Bottom x 10 mike tyson’s
Middle x 10 flutter kicks
Top x 10 jump squats
Repeat everything with 15 reps, followed by 20 reps.
****** 10 american hammers (2 is 1), 10 freddy mercury (2 is 1), 10 hand release merkins.
ANNOUNCEMENTS
2f lunch at Pita Wheel (Dallas location) on Wednesday, July 19.
F3 Dad’s event on August 19 at Folsom.
PRAYER’s and Praises:
My sister Mackenzie.
Anchorman’s pet emergency
Hospice families
Hey Yall mother in law
Norwood surgery
Pilgrim Progress foot
Well, it was back-to-back Q’s for YHC as I covered for my scheduled Q’s.
Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.
WARM UP:
SSH x 10 IC
Windmill x 10 IC
Goofball x 10 IC
Sun Gods x 10 IC
Plank Jacks x 10 IC
Stretches
BEATDOWN #1
Headed to Four Square church to do 11’s (10 merkins / 1 Jump Squat)
Welcome back Oblivious. He let us catch our breath and told the PAX about himself.
Wall sits to catch our breath. Each pax performed 10 seal jacks.
BEATDOWN #2
Triple Nickel
5 Hand Release Merkins / 5 SSH (repeat 5 times). Run was halfway up Elizabeth Street.
After the triple nickel, we took a mosey toward Assembly Street. There are 10 trees that line the road.
At each tree, a PAX called an ab exercise.
BEATDOWN #3
With a few minutes left we headed to the benches.
10 dips, 10 derkins, 10 incline merkins. Rinse and repeat three times and increase the reps by 5.
ANNOUNCEMENTS:
F3 Dad’s is August 19 at Folsom. 7 a.m.
PRAYERS and PRAISES:
My sister, Mackenzie, received a good report this week on her scan.
Turtleman
Breaker Breaker bike ride
Norwood’s surgery is Friday, July 28.
Hospice patients
Finkle’s parents who are in their 90’s.
Disclaimer:
Pledge:
Warm Up:
SSH/Squats/LBC’s IC
Mosey while avoiding nude homeless folk
The Thang:
Partner opposing booyah merkins…..
Opposite sides of garage, run to middle with partner, one booyah merkin, mosey to next floor, two booyah merkins, mosey and rinse and repeat until 10.
From top of garage, mosey to bottom: Round one of Classic PT test, 25 of each, merkin, squat, ssh and lbc. Mosey to the top to get out of the oven and into fresh air. Rinse and repeat for a total of 75.
Mosey to the Methodist lot.
Group plank and sprints
Dora 1-2-3 – modified for time
Heels to Heaven/Homer Marge (your choice)
American Hammer
Flutters
Fellowship mosey some, then mosey back
Time:
Announcements:
Prayers:
Safe travels
Turtleman
Honored, aye.
Linus
Pledge
10 Pax came out to Pub today. Buckeye, Roscoe, Flintstone, Stroganoff ran; YHC sent runners on their way and rucked with Sargento, who walked. Glad to see him out more again!! Great work, men!
Requests:
Norwood surgery-July 28
Turtleman-cancer treatments
Word:
And we all, with unveiled face, beholding the glory of the Lord, are being transformed into the same image from one degree of glory to another. For this comes from the Lord who is the Spirit.
2 Corinthians 3:18
” God the Holy Spirit Delights to turn our eyes to the Lord Jesus so that we consider Him. Looking is a way of becoming. As we contemplate the Lord Jesus, a glorious miracle takes place: we become like Him in character. Our lives are intended to become brighter and more attractive as we become more and more like Him. Becoming like Him, we reflect his glory.”
JJ took us out.
Always great to be at the Pub!
Seuss
Disclaimer:
Pledge:
Warm Up:
SSH/Squats IC
Mosey to Martha’s
The Thang:
Dora 1-2-3
Merkins/Squats/Flutters
I left us a little short on Flutters so we did 20 more IC
Mosey to picnic shelter.
1/2 count Lindsey’s (15 Derkins/5 Dips) – Mosey to pole and back
Rinse and repeat until complete
50 heel raises/20 Big Boys – Rinse/repeat 3 times
Modified Dora:
Each partner runs twice
Heels to Heaven or Homer Marge
LBC’s
Time to mosey back
One long minute to spare once back
Time:
Announcements:
2nd F Lunch for July: Done
Prayers:
Turtleman
Honored, aye.
Linus
Dr. Seuss joined us on a journey as he commanded the Q at The Pub. He’ll be counted there.
Announcements/Concerns addressed on Pub bb.
Though I have posted in the afternoons more often than not on Tuesdays and Thursdays over the past few months, Folsom is where I first drank the F3 Kool-Aid and I still consider it my F3 home, so to speak. As I drove by the gazebo, I saw an ol’ Pole Cat making his way across the street. Fortunately he kept his funk to himself but I got to thinking back to the time at Folsom years ago when I had the Q and we were running on the path behind the small pond. A small skunk stopped us dead in our tracks and I yelled out “Retreat! Retreat!”. We may never see a group of men run so fast again! PRs were set! Back to today, I made it to the circle with about 30 seconds to spare (had no idea I was cutting it that close). There was a great crowd out this morning. Get those legs good and loose fellas!
We warmed up with 25 Side Straddle Hops IC, 10 Gravel Pickers IC, and short mosey to the tennis court.
Next up – grab the fence for some leg swings. 10 swings each leg in front of the leg your standing on, then 10 swings each leg behind your standing leg, then 10 each leg front to back. Then, we assume the plank position for some more stretching and some movement between high and low plank.
Everyone on the line, each movement goes across 4 tennis courts to the 2nd light pole.
– High Knees 2x, recovery walk back to start
– Butt Kickers 2x, recovery walk back to start
– Hesitation Skips 2x, recovery walk back to start
– Karaokee down and back 2x (by request from Kapowski – good call!)
– Basketball Slide down and back 2x
– Lunge Walk 1x, recovery walk back to start
We shorten the course slightly to 3 tennis courts now – about 40 yards.
– Half speed sprint, roll into full speed 2x, recovery walk back to start
– Sprint 2x recovery walk back to start
– Sprint down, sprint half-way back (I think we did that 1x)
This workout was intended to truly sprint and give it all you have. You get a moment to catch your breath during the recovery walk. I saw a lot of hustle out there! Quick Recovery and circle up for some additional leg work.
– 10 Jump Lunges x3
– 10 Jump Squats x3 (short squats and jump/land on the balls of your feet)
– 5 Tuck Jumps X 3 (originally I called 10 but changed to 5 to encourage quick ‘back to back’ like Ponyboy was doing)
– 5 – 5 count SSH Tuck Jumps (use quick feet)
– 5 – single leg bounces each leg 3x
– 5 – 5 count Single Leg Tuck Jumps 3x
My legs were about toast and it looked like most others were in the same boat. On your 6 for some Iron Cross stretches and 2 sets of 10 Penguins in cadence. We had time for a little more cardio upper body work. 5 burpees, 10 Merkins, 15 LBCs. Recover. 4 burpees, 8 Merkins, 12 LBCs. Omaha. I have about 2 minutes left and quickly walked through some Mobility stuff Wojo had us try at Midoriyama last week. A lot of that stuff is mental but we seem to forget it as we get older. A few guys gave it a shot and I encourage all of you to work on some of those type of movements at home, whether it’s with the kids or the wife, or just on your own. I’m not a doctor, but I am a firm believer that flexibility and mobility can help prevent injury. My last piece of “wisdom” for the guys is that it is a really good idea to get out and run tomorrow morning to keep soreness down after a workout like this. If you don’t run tomorrow, Thursday will be rough!
COT – Prayers for Ball Joint’s aunt, Brillo and Schattner’s 2.0 as they go off to boot camp, my mom, Huck, Hacksaw, Norwood, and Turtleman. 2nd F lunch is at Pita Wheel in Dallas tomorrow!
Slaw had a long conversation with an officer from the Sherriff’s Dept this morning. Not sure what it was all about, but he missed half of the COT. Fortunately, Slaw was released into our custody and all is well.
As for the workout, guys ran and a few rucked. I see Ball Joint is now logging miles with Gold Digger and Westside made an appearance after a few weeks on the injured list. Broke says he ran at a 9 minute pace.
Welcome to the tropics! Plenty humidity on otherwise nice morning. Three plus a canine showed to ruck at 0615. Two more showed to ruck at 0630. They went the opposite way on the route to meet up with first group. First time out for Hot Corner, welcome!
Two ran.
Everybody back on time. Pledge
Announcements: 2nd F lunch in Dallas 7/19 original Pita Wheel
Prayer requests: Turtleman, Norwood, Ratchet son, Anchorman sis-in-law, Tiger mom, Boudin travel, Jane Fonda travel, Hacksaw, Eh Yall mother-in-law, Slaw family member
YHC took us out
Always an honor
Tiger