Fitness, Fellowship, Faith
16 HIM posted for the first Pub run of the year. Route was through willow creek to Hudson then to Robinwood and Hoffman back to Pub. Strong work by all runners and ruckers
Prayers:
Turtleman
Huckleberry
Wirenut
Teachers and Students returning to school
Disclaimer: Not a professional, but we will not move to fast or too far that you will not be able to keep up.
Pledge
Warmup: Easy lap and up to stairs, SSHx15 IC, Gravel Pickers x10IC, Marching Elephants, MNC x10IC
Started with a little fun trivia quizzing the guys on the principles in order. Three burpees for wrong answers.
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.
Thang:
10 Merkins, 20 Sit-ups, 30 Squats, 40/20 Lunges, 50 SSH, 60 Second Wall Sit, run to bottom of stair and back up
At some point, Nutria put my wienke in his hands. I didn’t care for that so we did five burpees.
RINSE AND REPEAT
With time running out, we swap the reps on the last set and do 60 Merkins, 50 situps, etc.
Circle up with five to go for some squat work by Moby. Do the best you can. YHC caught some burning.
Time
Announcements: 24 hour run at old school 2 miles every hour on the hour, remember the uniqueness of the Storm and the Goat with Coffeeteria. Gaston YoungLife Golf Tournament May 15, Mt. Hollywood Site Q is up for grabs from Freon (Reach out to him if you know someone or want it).
Prayers/Praise: Health for pax with injuries, Wirenut and family, Tooth Fairy and family, Slim Shady and family, Sunday prayer at 3:00 at schools (see slack post from Buckeye), Huckleberry, Turtleman, BOS and upcoming interview
Name-O-Rama:
We had a huge turnout at the Pub/Diablo Sammich. I wonder if it had anything to do with pushing rocks? The weather was perfect and the Show was too. We separate and began our ruck towards Colony Woods. Within a minute, I get a text from Hunchback asking if Diablo has moved? Oh snap! Did he not get the memo? Did we miss a step and not update the location online. Apparently Hunchback and HunkAJunk showed up at Pelicans….ouch. They worked it out there. Foward on!
We rucked to Linus’ driveway and did Monkey humpers hoping he has a doorbell camera. We continued on and did squats and Merkins at other intersection along the way with mumble chatter in between. We got back just in time to meet up with The Pub. Good work! Glad to see so many Hims pushing roks!
11 strong for the debut of the Belmont run/ruck AO. Here’s what I remember:
The early start gave us a solid window, and we ran the posted route to Loftin Park and back. Ruckers had a solid and familiar route too. Had a couple PAX post just after 0500, but they found us and got their miles in too. We watched out for the Six, and got in some solid miles.
The early start gave us a nice clear weather window, with the rain picking up just after we left. Hate it for you 0530 suckas.
We batted around some names for the new AO, and Ground Assault was the clear winner. If it still feels like the winner next week, that’s the name. Always best to give it a day or two and let the PAX think on it.
Solid start with threat of rain. Let’s keep pushing the rock.
Yabba Dabba Doo
Rain was all around us but the Lord decided to give is enough of a break from it to get our run in this morning. It was nice to see ol’ Rabbit Ears out there for a Kotter post. Hope to see him again! Other than Ball Joint and Sister Act causing a collision, it was a pretty good day. Be sure to search Dallas Town Talk for “douchebag runners” for more details!
Pray for Wirenut and his family as well as my wife’s family.
The rain did hold off until the end.
45 minutes of running and exercises consisting of SSH, Merkins, Squats, Flutter kicks, & Mike Tysons.
We hit Gastone’s Hill and did dora at the school.
Announcements: New AO on Tuesday and Wednesday
Prayer request: a lot to pray about
Pledge
I prayed us out
Until next time
EZ out!
YHC looked at the weather last night and was considering a planned fartsack, when the memory of telling Nutria YHC would Q TRB in the morn…. DOH!
YHC arrived a few mins early to ensure all the pieces parts were there:
1 Putter
2 Golf Balls
2 Cups
1 Deck of Death.
When 0530 hit 6 had joined YHC, buy the end of warmup it was 8.
Warmup:
Goof Balls 15 IC
Arm Circles Fwd/Bkwd
Side to Side Lunges 10 IC
Mosey along road, in the second entrance, and up to the door/awning.
Although the rules were simple, some seem to have trouble with the concept.
DoD determines the exercise.
25 is the count.
Putt the ball.
Toward the shorter cup ~ 1 yd, add/subtract 5 from the count depending on if you miss or hit the cup.
Toward the longer cup ~ 1.5 yd, add/subtract 10 from the count depending on if you miss or hit the cup.
After every 5, run a lap around the front of the school (later modified to 2 laps under the awning)
While we may have 1 or 2 future putt-putt champions, we definitely have some hackers.
Mixed in were 2 trick shots…
1 putt hit both cups
1 hit the ball while it was bouncing and still hit the far cup.
Announcements were made.
Prayers and Praises mentioned.
Pledge of Allegiance
YHC took us out.
Watts Up Powering Down.
It was the worst, best-kept secret (or the best, worst-kept secret) in F3 Gastonia. It’s been used for Blue Ridge Relay and Mortimer training, and on Tuesday mornings, you could typically find an HRB (Hill Runnin’ Britches) or two or more running up and down The Halfpipe. If it ever was a secret, it’s a secret no longer. The Halfpipe is official.
4 Pax ran up and down the Halfpipe till they were done running up and down the Halfpipe.
To make it official, COT including:
1) Announcements
2) Prayer requests
3) Prayer to take up out
There is nothing complicated about this AO. Show up at 0515 every Tuesday at the Kinmere Farms clubhouse (2500 Kinmere Dr). Run up a hill, then down a hill, rinse and repeat. COT at 0600. The only thing better than the hill training is the fellowship. Look forward to seeing you there in the gloom.
Until then…
Large crowd on a warm January morning at Folsom ready to put in the work. No FNG, no disclaimer needed time to work!
Warm Up: SSH, Hillbillies, Gravel Pickers
The Thang:
Mosey to the Folsom Block pile. Here we performed 5 Rounds of exercises. Went like this;
15 Alpos
15 Thrusters
15 Curls
15 Alternating Block Merkins
15 Wipers (leg lifts back n forth over block)
Rifle carry to street light
5 Blockies
Rifle carry back to start
That completes 1 round and we rinsed and repeated for 5 Rounds. That smoked the shoulders for sure. Leppard would have cried for days!
Still some time left, short mosey to first light pole. Exercises called here were;
5 Hand Release Burpees
10 Big Boys
15 Mike Tyson’s
We stopped and did this 4 times on the way back to the COT. Finished out with a quick round of Mary. Time!
Nameorama
Announcements
Prayer
Nice work today men. Appreciate everyone continuing to push hard. Also would like to thank Gearwrench for this ridiculous new rule about getting Backblast in on a timely manner or there will be a penalty! Dude just started his new role, this is gonna be a long year!
SA
13 HIM’s showed up to a New Year New you workout! Let’s get to it. Q: CPAP, Freon, Buckshot, Queso, Blueprint, Sargento, Radar, Doodles, Stinky Bird, Red Ribbon, Mainframe, Tricycle, and Camelia all were present.
We warmed up across the street at the elementary school and back to the middle school for the fun planned in the parking lot. Did a series of 100 exercises but broke it down into 25 bite size pieces for each then ran down to the end of the parking lot for a burpee after each set of 25. The playlist was on point with some old school Drake and 2 Chains. 25×4 Merkins, 25×4 Squats, 25×4 WW2’s, 25×4 CDD’s, and 25×4 Shoulder taps. We took a break in the middle of the workout to do a workout to Roxanne by the Police. Roxanne did not disappoint as usual. We ended the workout with COT and prayer. Good work men.
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