Fitness, Fellowship, Faith
No that’s not the start to a bad dad joke. It was Pilgrims Progress for a solo ruck and YHC for a solo run. We got 1% better and was joined by Tesla for Q source. We talked about opportunities. You should’ve been there.
Pledge
Announcements
Prayers
Gavel out.
Gashouse 11/5/22
Rainy days usually turn many a Pax into fartsackers but a very nice sized crowd. I have a few quotes about gratitude “sprinkled” throughout the workout today.
Warmup with the Painlab Pax.
SSH x 15 IC
Cotton Pickers x 15 IC
Right over left, left over right
Low Slow Squats x 15 IC
MNC’s x 15 IC
5 Burpees
Pledge
Pain Lab goes to their work and us bootcampers mosey toward Presbyterian Church stopping a couple of times along the way for 3 burpees.
“Gratitude is riches. Complaint is poverty.” – Doris Day
11’s
10 perfect-form merkins at bottom under a nice dry breezeway, run the steps to the nice dry overhang for 1 Imperial Walker Squat each side = 1, then 9-2, 8-3 etc. Let the bat flippers flip! I did 11’s while several may have done 13’s or 14’s waiting on me.
“This is a wonderful day. I have never seen this one before.” – Maya Angelou
Mosey behind and back around the church to another nice dry breezeway for…
an Ab Circle.
LBC’s x 10 IC
American Hammers x 10 IC
Flutters x 10 IC
Freddie Mercuries x 10 IC
Reverse Crunch x 10 IC
WW1’s x 10 single count
In solidarity with the Royal Nantan Elbow, Elbow Plank 1 minute or so.
“I awoke this morning with devout thanksgiving for my friends, the old and the new.” – Ralph Waldo Emerson (I like this one).
Mosey to the sidewalk and up to the far side of the Parkwood parking lot for…
Rugby Sprints
Exercise until I say Sprint, run 1 section out then 1 section back and then walk 1 section.
Exercises Plank Jacks, Squats, Merkins, Seal Jacks.
“When it comes to life the critical thing is whether you take things for granted or take them with gratitude.” – G. K. Chesterton
Mosey back across the road to Grier parking lot for…
Route 66 with 1 CDD, bear crawl to next space 2 CDD’s all the way up to 11. That one always gets me.
“Joy is the simplest form of gratitude.” – Karl Barth
Mosey back to flag as the bell rings.
Announcements
Christmas town 5k 11/26
Christmas Party 12/3
Prayer Requests
Turtleman
Huck
Gumby’s mom
Haze’s mom
Timeframe’s Dad
Sledge’s friends with cancer
Pizza Man’s pastor
Broke took us out.
*NMM As we begin the countdown to Thanksgiving, I thought a few quotes about gratitude would be good. Turns out we had a little discussion about Joy and Peace and Happiness as these guys had some great insights. JJ had been recently teaching a lesson to youth about gratitude. It’s always good to be back where I had my first post around April 2016 and as a certain puddle-jumping Pax recently said, “TRANSFORMATIONAL” is the word to describe it. Broke was sweating before we started. Shout out to the Pizza Man for crossing the river to visit. Always good to have him back pushing the pace as always. I heard Seuss preaching the Word at one point today during 11’s and he almost had a sweat going today. I tried to catch Roscoe using some bad form today and it never happened. Dude is a machine. We discussed the famous Gumby hat he usually wears. Works well in rain and sun. Oompa is trying to recover but as I am finding out it takes longer these days but he’s still posting and doing what he can. I think that’s a great way to keep motivation. We saw Stroganoff putting in some OYO EC. He is easy to notice wearing that color of shirt. I am not sure why he wears those. I appreciate all the guys who came out.
And again…
“I awoke this morning with devout thanksgiving for my friends, the old and the new.” – Ralph Waldo Emerson. Me too Ralph!
Some rucked, some ran and afterward we did Q Source on Leadership.
Gear Wrench and YHC learned about the mind of Mayor.
Blarts Q at Folsom
Warmup
SSH 20 IC
Left over Right
Right over left
LBC’S
Mosey to Flag for pledge and some core work
LBC
Nolan Ryan’s
Box cutters
Next over to parking lot for some “Tic Tok”
From plank position against curb with one arm on curb do one Merkin then plank walk to other arm keeping feet against curb for two merkins back and forth untill we completed 8 counts
This was Volts favorite exercise
Mosey to Tennis courts for 4 corners
10 mtn climbers
20 squats
30 seal jacks
40 flutter kicks
Next started to mosey and rain started so Omaha to shelter for bout 20 min of Tabata
120 sec on 10 sec rest
SSH
Mtn climbers
LBC’S
Seal jacks
Squats
and a couple more but rain stopped so back to the weinke as planned
Down to lower lot for 11’s
Mike Tyson’s and squats
Then back to flag for 22 for Vets
Time remaining so a few more LBC’S
Prayer request
Turtleman, Huckleberry, Nantan’s Arm, Mayor’s Shoulder, others and there family
The pleasure was mine today men
Hope a 50 day challenge won’t be needed after the new Q November is over.
Untill next November
BLART IS OUT……Keep pushing men and keep telling your F3 Story you never know how it may change someone else’s life too…
We had 7 at 0530 for an EC Food ruck for Dallas Christian Ministry. Norwood joined and brought food from his pantry at home, sorry Mrs. Norwood. 5 would do the bootcamp, 2 rucked some more and Flintstone left in his footmoblie.
Rain started as we finished the ruck so we took cover under the awnings at Old Stone. Still raining at 0700 so we said the Pledge of Allegiance from our cover. Mosey to my truck to pick up a deck of cards, then to the pavilion at the park.
Disclaimer, man it’s dark be careful and don’t get hurt.
WU: SSH x20 IC, leaf pickers x10 IC, toy soldiers x15 IC, LBC x15 IC, 5 burpees OYO
Mosey to the track for one set of 11’s-HR merkins, big boys.
Rain had stopped but since I had the cards in my pocket we took the long way to the shelter with plenty of tables for more fun. Draw a card and add 10 to the number except aces, those had fun of their own.
❤️-SSH. Ace-2 laps around track
♠️-HR merkins. Ace-1 minute plank
♦️-LBC’s. Ace-100 flutter kicks
♣️-Dips. Ace-100 step ups
Impossible to remember the order of cards pulled but two aces were on the top, 2 laps around the track and 100 flutters were a great start. Reshuffle the deck due to complaints and kept going. Plenty of hand release merkins and dips, a few SSHs but hardly any LBCs. Time was called before we could finish the deck. YHC was seeing stars on the way to the flag but it was good to get out there.
Announcements:
Blood drive 11-9, sign up link on slack
Christmas town 5k 11-26, HC to Broke if you can push the chariots
Christmas party 12-3
Name-o-rama
Prayers:
Huck
Sargento
Nutria’s brother in law fighting cancer
Radar’s sister fighting cancer.
YHC’s head was clear enough to take us out in prayer. Thanks guys.
Norwood is on deck for next week.
Wirenut was discussing how the No-Q November left Old School short of Q’s. I have yet to Q at this AO and I haven’t hit the 10 Q limit this year, so I offered to grab an open one for the site Q.
Rain is in the forecast, but knowing the hard core PAX that post at this AO, they wouldn’t be intimidated by it. I roll in a little early to stretch and loosen up a little. Light rain starts up, but we were committed. When my watch struck 7, we clocked in. No FNGs, so short disclaimer and we were off.
Warmarama
SSH x10 IC
Imperial Walkers x10 IC
Low slow squats x10 IC
Gravel pickers x10 IC
Mosey to the courthouse entrance.
Thang
This workout was created by ideas from previous ones I participated in at this location, but with some differences. YHC had just been doing some repairs on a slot machine(one arm bandit as we call them) for someone the other day. Plus, there’s a huge Powerball at play today. With that, I decided to incorporate that theme into a part of the workout. Now, we didn’t hit the jackpot monetarily, but we were all fulfilled with satisfaction as if we did when we were finished. Triple 7’s slot machine. 7 exercises 7 reps each, mosey around the courthouse block x7. Exercises are big boys, imperial squats(count just the squats), merkins, lunges(count one leg), v-ups, American hammers(count one side), and flutters(count one leg).
Short mosey to Church st. This portion has nothing to do with poker machines. Nor does the rest of the Q. Since there were only 3 PAX this morning, this part had to be switched up a bit. Start with some leg work. Nur to first light pole, karaoke one side to the next light pole then switch to the other side. Continue the rotation for the entire block. Next block lunge walk to each light post and perform 5 burpees. Continue on to the end of the block. Only 2 minutes left so we finish off with a mosey around the block back to start.
Pledge(police department)
COT: bedpans stepbrother adopted child having surgeries.
Moleskin: It was an honor to lead you men today! I’m grateful to be a part of this thing called F3.
1 Corinthians 16:13
Be watchful, stand firm in the faith, act like men, be strong.
MW out!
YHC picked up the first Q of the month for November. Blart had previously stated that he regretted missing the first weak sauce Q, so why not repeat it (with a few modifications)? With beautiful weather and a not-so-beautiful group of PAX, we got started.
PLEDGE
Warmup: The usual stuff
Thang: Mosey around the turd shack towards the block pile. This is when Freight stated “Dang. We already have more cardio in than the last time you Q’D!”. As we got the blocks out and circled up, YHC announced the workout. Numerous moans and tantrums were displayed by 2 former Nantans. Hate to see it. However, this did make the Q’s heart happy. One of them even threatened to mutiny and run. After he saw he had no followers (insurrectionists), he decided to stay. After a quick Kleenex/ Kotex session, we finally got started. The workout is a modified fat Amy with blocks. It goes like this:
During this routine, we discovered that Oompa Loompa is a ballerina. He said he was modifying but holding the fence and swinging your legs around is a stretch (pun intended). Freight told him to bring his ballerina shoes next time.
We then did 4 rounds of “The Code of Abs”. It consists of:
Lastly, we did 10 Blockees to make up for the 10 we didn’t perform on the way back up on the fat Amy routine.
Announcements: Christmastown 5k on 11/26. We have 4 track commanders. Need runners/ pushers. HC to Broke. Christmas Party on 12/3 at Lewis Farm. Morons 4 Beer- ask Gearwrench about it if interested.
Prayer Requests:
YHC took us out in prayer.
L8R SK8RS,
Slaw
With the F3 Nation Nantan @ Tequila Sunrise this morning … I figured the crowd would be small if anyone at all, but to my surprise we had 8 HIM show for a Downtown Beatdown known as the “5 for 5” where we will do 5 exercises at 5 different locations … so welcome gentlemen to the Anti-Suck Up Club!
The Pledge
The Workout
Warmup … 5 Burpees, 5 MN, 5 GP, 5 HB, 5 IW
Let’s Mosey … Location #1 … Post Office
5 Burpees, 10 WW1, 15 Werkins, 20 LBC’s, 25 Plank Jacks
Let’s Mosey … Location #2 … Voting Center … REMINDER: Vote, You can’t complain if you don’t vote!
5 Man Makers, 10 WW2, 15 Diamonds, 20 American Hammers, 25 SSH
Let’s Mosey … Location #3 … Parking Deck
25 Deconstructed Burpees
25 Squats at the Bottom, 25 Lazy Donkey Kicks at the Top, 25 Merkins at the Bottom, 25 Lazy Donkey Kicks at the Top, 25 Jump Squats with a Clap at the Bottom
Let’s Mosey … Location #4 … Methodist Church … REMIDER: Go to Church
5 Man Makers, 10 WW2, 15 Diamonds, 20 American Hammers, 25 SSH
Let’s Mosey … Location #5 … Charlie’s
5 Burpees, 10 WW1, 15 Werkins, 20 LBC’s, 25 Plank Jacks
Let’s Mosey … Back to the Flag
We got back early … so we had time for another 25 Deconstructed Burpees and a Round of Mary
The Word
1 Thessalonians 5:5, You are the Children of the Light
The Darker this World grows … its up to us MEN to shine the LIGHT even brighter!
The Prayer … Make sure to check out the Prayer Channel
Gearwrench has an Ankle, Mayor has a Shoulder, SA has a Cough, Huckleberry, SA friend Abby, SA friend Jay’s Family, EZ Rider Father-in-Law & Son, Purple Haze, Our Country
The Praise
F3 is Good for your Sex Drive … and Baby Making
Congrats to Amazon & M … Pillager & M … Wichita & M
The Close
As always, its a privilege to lead leaders … even if it took “New Q November” to get me back out! Men … this world has lost it’s mind, let’s go out there today and everyday and be MEN! MEN who lead always in all ways, even when its not popular … but especially when it’s right! Doodles Out!
No disclaimer.
Pledge.
Warmup. 20 SSH in cadence.
30 Rocky Balboas in cadence.
The thing. Most in cadence.
20 pretzel crunch right over left
20 toy soldiers
20 hand release merkin (Not in cadence)
20 squats
20 American hammers
20 Monkey humpers (pointed all Freight)
20 Hipslappers
20 Hillbillies
20 Lunges
20 Homer and Marge
20 Abe Vigodas
20 Flutters
20 LBC
20 Calf Raisers
Run a lap
20 Pretzel Crunch left over right
20 Mountain Climbers
20 Shoulder taps
20 Box Cutters
20 Seal Jacks
20 Freddie Mercuries
20 Imperial Walkers
20 Cockroaches
20 Grasspickers
20 Rosalitas
20 Peter Parkers
20 Flutters
20 Dips
Take a lap
20 LBC
20 Pretzel crunch right over left
20 Pretzel crunch left over right
10 Mike Tyson
Wall sit
Plank
Didn’t get to CCDs or Moroccan Night Clubs
Prayers:
Family who lost daughter today
Haze’s mom
Gumby’s mom
Turtleman
Huck
Others not spoken
Announcements:
Speed for Need at Christmastown 5K
Christmas Party
YHC took us out
I roll in this morning early (shocking i know) , collect blocks from the pile and move them into position at the parking lot where we did the IPC stuff. I leave the ranger there and run the path through the darkness to the shovel flag, where at 5:29 ish there was 8 HIM ready to get after it. kinda lite but cool 5:30 lets go! First exercise is…oh wait here comes somebody..Chubbs…ok Monkey humpers for him till he gets to the circle. ok cool here we go SSH…wait here comes beetle baily…1 burpee. ok toy soldiers…oh wait here comes Sparky. ok 2 burpees. Gravel pickers ..o wait here comes Purple Haze…3 burpees! Geez.. so about 5:45 we all warmed up and can finally get to work! we mosey thru the darkness to the other parking lot…grab a block! We did Nemo’s See below 10 then run a lap, 9 run a lap, etc… Most got down to 3 or 4, we could have got done if we didn’t have a 15 min warm up waiting on everbody..😂 oh well you will have that some times! Good Work! It felt like IPC week6.
NEMOs
This routine mixes a get-up with a blockee. Start laying flat on your back, with a cindy on the ground above your head. Grasp the cindy, bring to your chest, perform one press straight up. Place cindy to one side, then kick out your legs or flip over to an inclined plank position. Perform one incline merkin, then without releasing the cindy, stand up and perform an overhead press. Return to inclined plank, perform another inclined merkin. Return to position on your back, perform one press straight up over chest with cindy. Return cindy to position over your head for one rep. Courtesy of Honker, F3 Pooler
3rd F
“Set your minds on things that are above, not on things that are on earth. For you have died, and your life is hidden with Christ in God. When Christ who is your life appears, then you also will appear with him in glory.”
Colossians 3:2-4
SYITG
BallJOINT
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