Fitness, Fellowship, Faith
YHC arrived with Tube in his car. Checked to see who was Q – the infamous “Open Q” had today.
As we crawled from our vehicles, checked with Tube on if he had Q — Nope.
Just before 0530 arrived, Nutria did too. He too denied being Q.
Since Bulldog wouldn’t Q itself, we took turns calling something. Note: Tube was also a co-Q, but website rules say you have to have someone in Pax, so there…
When we finished we noted announcements and prayer requests.
Tube took us out.
Watts Up Powering Down
All home folks so no disclaimer.
Pledge
A-R-O-D
Whether Aaron Rodgers or Alex Rodriguez i think that act like total douche bags. Narcistic, check. Bad teammates, check. All about getting the glory. Check.
Decided to do A-R-O-D
with a Texas twist cause everything is bigger in Texas.
All solo style-no partner.
100 Alabama ass kickers
Run to Mayor’s truck and back
200 Rosalitas
Run
300 Overhead claps
Run
400 Dips
Run
Run anytime you a need break on the exercise.
This sucked. Q FAIL. Doesn’t work. 400 of anything is dumb, dumb, dumb. Definite partner work. Stupid Ass Q.
Omaha to bleachers off curbs for dips. Took up 35 minutes though.
YHC form sucked ass halfway mark. Will makeup on own with good form once my arms decide to work again in the morning.
Next part is nickle and dimed.
5 burpees, 10 freddie merc, 5 hillbillies, 10 imperial walkers, 5 pretzel crunch right, 10 lbc, 5 pretzel crunch left, 10 flutters, 5 abe vigodas 10 SSH, 5 pretzel crunch right, 10 lbc, 5 pretzel crunch left.
Mercifully our time ran out.
Announcements
Convergence Saturday at Bulldog 0700
Christmastown 5k Speed for Need
Christmas party
Prayers
Termite’s brother
Huck
Turtleman
Sarlacc
Gumby’s mom
Def Leppard 2.0 wedding
Those unspoken
YHC took us out
17 HIM showed up this am for some Folsom beat down, today was a special day for me as it was my 300th post since I started F3 last October. I’ve been post counting and eyeballing the calendar to try and to line up my 300th post for a Q, I’ve had my eyes set on the 11th for about a month. To keep up the trend for my other milestone post Q’s everything is 300 reps (probably won’t do a 400). As we got started we had a few stragglers show as the warmup started, but late or on time just glad to have them there.
Warmup
10 Gravel pickers IC
20 Side Straddle Hops
Moroccan Night clubs
10 Burpees
20 more SSH waiting for Sparky
10 more Burpees so he didn’t feel left out
Mosey to Shelter
Dora with partner, one does the work, one runs top of parking lot and back.
300-Step ups count both sides
300-Derkins
300-Dips
I Found a variation of the AB workout from the movie 300 and it happened to be 300 reps to continue with the theme.
300 AB workout, 300 Reps of abs.
50 Big boys with a reach up
25 Side crunches to left
25 Side crunches to the right
50 American hammers both count one side
50 Hi/low scissor crosses one cross low one high.
Leaning knees drives left 25
Leaning knee drives right 25
Wiper planks 50 each side
We barely made it back to COT for time. I appreciate everyone who came out for my 300th post and thanks to Balljoint for pushing me to get into F3 and handing over site Q duties for Folsom.
Announcements
Convergence 15th at Bulldog WA Bess School
Stanley Creek Massacre
Prayer
Sarlacc’s job Interviews
Family’s that have lost babies
Huck
MW grandma
Stripers Brother
Our F3 brothers and family
Purple Haze mom
Hacksaw and Roundups family
Purple Haze and I did some stuff: Wish you would have been there.
With there being a celebrity Q at the Gashouse, I wasn’t sure how many pax we would have at The Yank. So I was pleasantly surprised to see we had a half dozen at 0700. All vets, so there was a quick disclaimer. As I like to do I sprinkled some trivia questions into the workout. The way it works is I ask the question. Give the pax some time to deliberate. They give me one final answer. If they get it right, we move on. They get it wrong, we all do 5 burpees.
Moseyed the long way around to the pavilion for some Corewood. We did the following:
Crunchy frogs
Dying cockroaches
Heels to Heaven
American Hammers
Freddie Mercuries
Pretzel Crunches
Mosey up to the track for a double quarter pounder. We did 25 merkins, ran a quarter way around the track and did 50 squats, another quarter lap then 75 LBCs, another quarter lap then 100 SSHs and then finish out the rest of the lap. When we got done we liked it so much we decided to run it back. Literally. We nurred a quarter lap to do 100 SSHs, nurred a quarter lap to do 75 LBCs….50 squats…25 merkins.
Slow mosey to the upper pavilion to do some dips and step ups.
Mosey back to the track for Dora. 100 seal jacks, 200 shoulder taps and 300 Moroccans (I went easy).
Mosey down to the fountain for what turned into a triple quad. Squats on one end and CDDs on the other.
Pledge
Announcements
Prayer Requests
COT
F3 at The Storm
October 4, 2022, 5:30am
46 degreesWarm up
Side straddle hops
Imperial walker
Merkin
downward dog
Lunge twist stretchrun around parking lot
Gratitude merkins – no repeats
Sally abs – leg raises, open close, flutters
3min 23 secondsRun to bottom entrance & back
20 Bobby Hurley at speed bump
Sprint to next speed bump
5 burpees
Sprint to next speed bump
20 Bobby Hurley
Run to baseball field3 sets of the following, 10 on 4 count
High knees & Ts
merkins
Mountain climbers
FluttersRun around parking lot to side of school
backwards bear crawl up hill
5 burpeesRun behind school to roundabout
20 Bobby HurleyRun to bench side of school
One foot on concrete pillar or bench for
Single leg lunge squats 20 each leg
Decline merkins 20
Single leg lunge squats 15 each leg
Decline merkins 20
Single leg lunge squats 10each leg
Decline merkins 205 burpees for the train
Run to start
1.85 total milesThe Pledge
COT
Announcements
Prayer Request
Bouquet closed in prayer
We had 4 runners this morning and we ran. Then we had QSource – Contentment
The Pledge
COT
Announcements
Prayer Request
YHC closed us in prayer
Over and out,
Breaker
Man I’m loving the cooler weather! 15 PAX and 1 FNG (nice work ehing Chubbs) showed at PB to put in some work and get’er done. Montross said he might be a little late getting back in since he was going to attempt a full 5 miles this morning (his 1st in a while). Off we went and back we came. T-Ron was right so YHC jumped in and finished us out. Welcome FNG Robert Comery aka Rum Runner.
Announcements: Amoeba Ruck 10-8 @ 1st ARP / Alzheimer Walk 10-8 / Bit of Hope 5K 10-8 / Convergence 10-15 @ Bulldog / If you know any Track Commanders for Chrismastown 5K let Broke know ASAP
Prayer Requests: Mayor’s M traveling / PH’s Mom & Dad / Mayor in general / Huck / Sarlacc employment / one I couldn’t hear / Striper”s knees
Excuse Me While I Kiss the Sky!
Let your light shine before Men, in such a way that they may see your good works, and glorify your Father who is in Heaven.
Mathew 5:16
Last night Sarlacc reached out to have someone take the Q at the Sword. Wichita was unable to make it this morning.
When I seen this message my first thought was, I can take the Q and use one of the many verses Wichita has sent me in the mornings. Not to copy him or to steal ones thunder. Simply I felt that a small piece of Wichita would be at the Q.
Do you send someone or receive from someone encouraging messages or scripture from the Bible?
Just like the verse above seeing that message can illuminate someone’s morning. I challenge those out there to send a message to another Man maybe it would be best if you send one to your M. Whoever you think needs to see it do it. Be the Light that God knows we can be. Not some low light incandescent be that HUGE L.E.D. light bar you see on a truck going down the road.
God Knows you can because he made you in his image.
Prayer request:
Sarlacc has a few job interviews this week. Stripers Brother, Purple Hazes Mom, Hacksaw and Round Up, Hacksaws Mom passed away last week. Gear Wrenches inlaws.
The Bed Pan is Full….
These cool mornings are great, especially for a running AO such as Coconut Horse. As the days get shorter, the darkness can stretch out throughout most of the run, as it does right now along the Coconut Horse route.
With Flintstone rucking (he ran 19.5 miles the day before), YHC was soloing the route. There is definitely a Chupacabra that lives along the route through the Greenway as we have heard it multiple times as it has gotten darker. Luckily, I knew today’s Q Source topic was Courage so I was compelled to run through the darkness and battle the deadly animal if necessary. I guess it knew I was determined to get through the route on schedule and decided to stay in its lair today.
We had a third show to discuss Courage and it was a lively discussion and one that is so important to F3 in my opinion. If we are going to be the leaders that our families and communities needs, it will require some courage. There is a battle going on to diminish the role of us men in the community and if we do not stand up, the deterioration will continue.
Remember the mission of F3 isn’t to go out and workout 20 times/week. The mission is to use the workouts as a vehicle to invigorate male community leadership. That’s the point.
Thanks for the opportunity to lead and be involved.
F3 is the answer to many things us men are dealing with these days.
Until the next one.
Aye!
Stroganoff
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