Hacksaw does Folsom, work was done, you should have been there
Category: Backblast (Page 248 of 904)
Hacksaw does Folsom, work was done, should have been there.
Hacksaw does the Down-LOW on July 4th
work was done
you should have been there.
This is football weather and a great morning to get some work in before you vegetate in front of the tv and watch your favorite college football. But as we know, you have to earn that right, so lets get in in. We split form the Gashouse clan and get started.
Legs: 50/10 sec.
High knees, butt kicks, squat w/kettle, bear crawl, reverse lung w/kettle, Tie Fighter, Romanian dead lift. Mosey around the lot R&R
Abs: 50/10 sec.
Baby makers, LBC’s, reverse LBC’s, boat hold, star crunches, flutter kicks, V-ups. Mosey around the lot, R&R
Combos: 50/10 sec.
Squat shadow boxing, upper cuts, over head punches, overhead press w/kettle, Superman pushups, mountain climbers, merkins R&R
Good work men! Now lets get ready for some football.
Disclaimer. Only half heard it as they were still waiting around their cars. Skipped the warmup and just started moving.
Mosey to the flagpole for Pledge at FD
Principles of F3:
- Free of charge (zero cost, never charge for a workout)
- Open to all men (no matter the man, you are welcome)
- Held outdoors (rain or shine, heat or cold we are out there)
- Peer led (led in a rotating fashion by the men who attend)
- 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!
Thang:
Mosey to fire department ask principles of F3 in the correct order. 5 Burpees if wrong. Broke got it right, but Gumby got it wrong. 5 Burpees.
Mosey to square and ask again. Repeat. SA intentionally dive bombed the answer for burpees. Blart came in late so we grabbed some more.
Relay: everyone LBC’s while one bear crawls to sidewalk and back. Winning team has to carry losing team to the clock and losing team wheelbarrows from clock to stairs midway. Lots of sandy V here, mumble chatter and hating on the Q. Good!
Mosey to church for some wall work. Call on roundup for the mission. Wrong, 10 burpees
Mosey back to the start. 10 Exercises at 10 Reps and then Run a lap. Then 9 reps per exercise, lap, repeat dropping a rep each time. A few folks finished and when I called it a little early, sandy V came out and said no, I am running a lap. Again, more hate on the Q and someone said what happened to leave no man behind. I never said the motto during the workout (although it is typed here). All hate was requested as it doesn’t affect me, but I did say I would mention it in the backblast.
Merkins
LBCs
CDDs
Squats
Lunges
Burpees
Leg Lifts
Shoulder Taps
Situps
Calf Raises
Announcements: Amoeba Ruck 10/8 starts at 9 at First ARP and bring your own team, Convergence 10/15 at Bulldog (WA Bess), Track commanders for Christmastown 5K reach out to Broke, Stanley Creek Massacre 10/29, Clown car on 11/12 in Columbia with Waxhaw and Greenwood starts at 10 and will be all three Fs.
Prayers/Praise: Purple Haze& Mom, Gumby and Mom, Hurricane victims and workers, Mayor, Huckleberry, Turtleman
Name-O-Rama:
COT: This is the hypocrisy part. I did the COT as I needed it and had to fall back and get the names so I just said the workout was completed.
Watching the weather all week I had a few ideas in my heads, but nothing on paper. Rain was gone by morning but we still had a light crowd. I decided to borrow a portion of a Def Leopard Q from Midoriyama, here’s how it went.
Warmup – SSH, Don Q’s, Imperial Walkers, and squats.
Mosey to shelter in the park for a round of ab werk.
Mosey to church parking lot for four corner escalators.
Corner 1 – 10 perfect form (PF) merkins, (hand release w/shoulder taps at top)
Corner 2 – 20 American Hammers (count right side as one), repeat 10 PF merkins
Corner 3 – 30 Imperial Walkers (count ride side as one), 20 hammers, 10 PF Merkins
Corner 4 – 40 Flutter Kicks (count right side as one), 30 Imperial Walkers, 20 hammers, 10 PF Merkins
Corner 3 – 30 Imperial Walkers (count ride side as one), 20 hammers, 10 PF Merkins
Corner 2 – 20 American Hammers (count right side as one), repeat 10 PF merkins
Corner 1 – 10 PF Merkins.
Mosey across the street to old middle school for a triple nickel. Squats on one end and calf raises on the other.
Mosey back to shelter for another round of ab werk.
Mosey to track for another triple nickel as time was running low. 5 CDD’s on one end then run half way around track then do 5 jump squats, called by Norwood finish the lap and go again. We got in 4 before headed to the flag.
Time! Great work and fellowship by all.
Pledge of Allegiance.
Announcements:
10-8 Amoeba ruck, see BOS or slack
10-15 co-convergence at Bulldog, WA Bess elementary. All Saturday AOs closed
12-3 Christmas party
Prayer requests:
Victims of hurricane Ian
New babies and families in our region
I prayed us out.
Wow! 5 years with F3 and what a lot of fun it has been.
No FNGs – brief disclaimer
Warmup
The Thang
Mosey to American Legion parking lot
The Pledge
21 Merkins
Mosey to cemetery
Lunge walk around circle
At next circle – Zombie Walks
Mosey to bottom of hill
Triple Nickel
CDDs at bottom
Squats at top
Start mosey back to shovel flag
Stop at Four Squares Church parking lot
- 25 I/C American Hammers
- 25 I/C Flutters
- 25 I/C LBCs
Finish up at shovel flag for COT
Announcements
Prayer request
YHC closed in prayer
Thank you men for the opportunity to lead and to F3 Gastonia for helping me become a better man, physically and a better husband, father, and F3 Brother!
Over and out!
Breaker Breaker
Bubba Sparxx was out of town this week and was looking someone to take the Q. After a few post on Slack and no one would step up, YHC said yes. The plan was to head to Folsom Thursday morning to knock out week 0 of IPC, but why not take it to the Goat and that is what I did.
Its 5:30 am and time to get to work.
No FNG’s, so a brief disclaimer and onto the warmup and then the IPC
Format:
- Complete the workout for time
- Measure out 100 feet in a straight line
- A standard Coupon is needed for this workout
The Thang
Coe – 5 rounds:
- 20 thrusters
- 20 merkins
Brenton – 3 rounds:
- 100 foot bearcrawl out
- 100 foot burpee broad jump back
- Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:
- 20 thrusters
- 20 merkins
The Pledge
COT
Announcements
Prayer Request
YHC closed us out in prayer,
Over and out!
Breaker Breaker
The IPC has been a popular event around Folsom this year. I’ve seen other regions run the events as a relay and it looked like fun so I asked around to see if there was any interest in doing one at Folsom. A handful of hardcore hims agreed to participate so we set it up for Friday morning. We split up the work and the running trying to keep pax’s strong points in mind to stay competitive. We lost Wirenut at the last minute due to work. But we still had enough to make it happen everyone pushed hard and we got a time that took 3rd place for the week 💪🏻 Special thanks to Huckleberry for proctoring and filming he’s filled a much needed role in that position this year. Hopefully we can do the relay on a regular basis I feel like it promotes teamwork and fellowship.
8 men braved the tropical storm winds from Hurricane Ian this am to knock out the Iron Pax relay for week 4. It wasn’t quite as organized as Westsides relay Q last week but we got it done in 28:02 💪🏼. I feel like we could have shaved another minute if we didn’t have that headwind on the run back or a hill to go up but still proud of our time. Thanks to all the guys and to my 2.0 F3 Scoonter (Bryten) for coming out to film/proctor for us. Link to our YouTube video below.