Fitness, Fellowship, Faith
Warm morning for December.
We Ran and even had Super Dave an FNG from Tuesday come out again. I have a feeling he is enjoying F3 so far.
Prayer request:
Each other those battling covid, Big Pappys family, Sister Acts family.
Convergence coming up this Saturday. Start the new year off right! Bring an FNG and tell them that all the gyms in town will be closed that day.
The Bed Pan is Full!
Three had joined YHC when 0530 hit. None were new to F3, so only a brief disclaimer.
(Forgot The Pledge)
Warmup:
Seal Jacks x 12 IC
Hillbillies x 12 IC
Some Plank (Tesla-esk) Stretches
The Thang:
Mosey to the doctors office.
25 Reps each:
Merkin
Squat
Dip
V-Up
Left Leg Lunge
Shoulder Taps (single count)
Right Leg Lunge
Freddie Mercury
Mtn Climber
Glute Bridge
Run the edge to the road and back.
Repeat for a total of 4 times.
Mosey back to flag.
30 Secs of Flutters and that is time.
Announcements:
Convergence 1/1 @ Midoriyama (George Poston Park) 0700
Prayer Requests:
Family
Nation
YHC took us out.
Thanks for the opportunity to lead. Read Roscoe’s blast about 2022 and plan accordingly!
Watts Up Powering Down.
Bulldog got Hermie after his busy work over the holidays.
Tabata workout with squat thrust, tricep extensions, calf raises, dips, rinse repeat x 2, rifle carry/curl ruck,,, baby maker, american hammer, chest press, lbc, rinse repeatx2,rifle carry/curl ruck,,, double crunch pull over, shoulder butt tap, MNC.
CoT
Great gloom.
Unseasonably warm this afternoon for a holiday week workout. 7 strong Pax out today to get better and Defib brought out his 2.1 Eddie to enjoy the show. Found out Eddie was nicknamed for Eddie Van Halen as he plays guitar.
Warmup
SSH x 15 IC, stretches Right over Left, Left over Right, Leg stretch in Plank position, Hillbillies x 10, a few Calf Raises, 5 burpees OYO for Slaw.
Pledge.
Walk through the horseshow pits to the Hidden Blocks.
Curls x 30, Chest Press x 30, Shrugs x 30, Curls x 30. Leave the blocks out. A while back, Stroganoff (as he is known to do) gave me a book entitled The Four Agreements by Don Miguel Ruiz. I try to remind myself of these frequently as they are wonderful goals to work toward. 1st agreement; Be impeccable with your word.
Mosey to top parking lot and partner up for Dora 123.
100 Merkins, 200 Squats, 300 LBC’s, partner run across both lots and back. 2nd agreement; Don’t take anything personally.
Mosey to Dog Park hill where it was very dark by now.
Triple Nickel
Merkins at bottom, Plank Jacks at top, 5 times. 3rd agreement; Don’t make assumptions.
Back to the blocks for more. Curls x 10, Chest Press x 10, Shrugs x 10 , Curls x 10. 4th agreement; Always do your best. Return the blocks.
Back to flag.
Instead of resolutions, ask what disciplines will you do in 2022? The Four Agreements can be a great part of that.
1st agreement; Be impeccable with your word.
2nd agreement; Don’t take anything personally.
3rd agreement; Don’t make assumptions.
4th agreement; Always do your best.
Announcements:
Convergence here at Midoriyama on 1/1/2022 at 7:00 a.m. Everybody be there.
Rice and Beans on Jan. 4th with 10 slots.
Prayer Requests:
Freight’s wife’s grandfather and family
Broke’s mother
Tiger’s M and stepsons
Stroganoff’s Mother-in-law
*NMM Hard working group today in the warm gloom. Slaw took his shirt off as expected. Seuss was throwing that block around pretty good. Eddie was using his youth and energy to show us old guys how it is done. It was good to see the average age of Midoriyama drop for at least one workout. Gavel told about his boy’s Nerf guns and remote controlled cars and the fun they are having. I’m sure Tiger has some toys at his house too. Once again Sister Act is too scared to attend one of my Q’s. Maybe in 22.
Well, 2021 is quickly coming to a close. Did you get to run the “Strides of March” or partake in an adult beverage like Def Leppard did during one of Shortsale’s classic “cooler” workouts? Whether you did or did not it is time to recognize and acknowledge the great leadership of ShortSale in 2021 as First F Q. Now that we have recognized Shortsale it is time to move on to 2022 and get your mind right on your fitness goals for 2022. My name is Roscoe, and I will be your 1FQ in 2022. My goal is to make you a better man through fitness, which will lead you to become better in the rest of what F3 can offer.
Here is the deal…I challenge you to set some goals so that you push the rock this year and stop being a fitness mascot. It doesn’t matter what your current fitness level is, I need you to honestly assess your fitness level and decide to get better. I hope to give you a menu of options to do just that in 2022. I challenge you to do something that is stupid that you never would have imagined you could do. Get a Mortimer 100 team or do a 50-mile relay or a Goggins 4x4x48 or do the 10000-kettlebell swing challenge or the CHAD1000. We aren’t going to work out in 2022. We are going to train for life.
Here is a sample plan for a “sample” PAX. We will call him “SANDY V”. “SANDY V” has been doing F3 for several years now but has only been going through the motions and has never fully committed to making a difference in his conditioning and physique. This year he has vowed to force the sand out and #HTFU.
“SANDY V” plans to begin 2022 by measure his weight and waist on January 1st first thing in the morning and take a picture of his manly physique. He will do the same at the end of December 2022 to show the results of his efforts.
“Sandy V” will attend a New Year’s Day workout at Midoriyama this Saturday morning at 0700.
“SANDY V” sets a goal for #F3250*. 250 workouts in 2022. He will only have 249 after January 1st because he will have completed the workout at Midoriyama.
“SANDY V” will complete four CSAUP’s in 2022. (If you have never done a CSAUP, I will mandate right now that you sign up for one. That is an order!)
“SANDY V” will Q an average of two workouts per month. He will attend Q school as a refresher or because he has never attended one.
“SANDY V” will run for 500 miles in 2022.
“SANDY V” will ruck for 250 miles in 2022.
With the other bootcamps, “SANDY V” will easily go over 1000 miles for the year.
“SANDY V” will seek out accountability partners. He will EH other men to work out with him in 2022. He will push the rock alone when he can’t find other men to post with him (You versus you)
“SANDY V” will run or ruck a half marathon in 2022.
“SANDY V” will attend an F3 dad’s workout.
“SANDY V” will track his workouts and goals on his phone or a spreadsheet daily and use a fitness app or tracker.
“SANDY V” will not go to bed wondering if he will post the next morning. When he decides to post his clothes will be out and when his alarm goes off he will GET HIS ASS OUT OF BED!
“SANDY V” will get a blade and/or stone in the Whetstone program. He will do Whetstone fellowship Rucks with other men.
“SANDY V” will attend Q-Source weekly and read Freed to Lead and Q-Source in 2022.
“SANDY V” will post to other AO’s and set a goal to post at every AO in F3Gashouse as well as at least one other region.
“SANDY V” will not make excuses like, “I stayed up too late to post”. “I hit my snooze”. “I drank too much last night”. Sandy V will not make any excuses this year. He will be smart and moderate his workouts based on how he feels but he will get them in. He will do EMOM workouts at home on the days that he can’t post or go the gym or ruck walk with the dogs or M or shorties so that he doesn’t take a day off unnecessarily. If he doesn’t feel like working out he will do it anyway. Discipline doesn’t care how you feel.
The bottom line is we will all get better together. Here is a truth. We have all been “SANDY V” at some time or another. This year will be different.
In all seriousness, YHC’s goal is for you to improve and accelerate in life. We should be preparing daily to fight the future unknown’s and YHC wants to help you get there.
We will all do it together.
Roscoe
*F3250 is the goal of 250 workouts in a year. Here are the rules…
Any 30-minute workout counts. CSAUP’s count as one workout.
13 Pax made the choice this morning to get better at Folsom. YHC was excited to see so many trucks come rollin in this morning.
12 Regular and one FNG.
Disclaimer was told to the fng and what F3 is all about.
Warm up : SSH, gravel Pickers, Mo rockin nite clubs, and then we moseyed.
the Thang:
mosey too the flagpole but at each light post you turn around and pick up the six. stay with the six until the next pole then mosey onto the next pole and come back to get the six. we did this all the way to the top of Folsom. Certain points we were just running in circles but the goal was to help some get better and some to build a little team work.
pledge
next we ran said distance did 25 big boys returned and did 10 squats, 50 merkins, 75 American Hammers, 100 mtn climbers.
after this we moseyed back to the parking lot for another round.
25 dips, 50 shoulder taps, 75 balboas, 100 seal jacks. after each set go said distance do 10 merkins and return.
with only a few minutes remaining we took some time to get to know our FNG.
then we all welcomed Super Dave.
time.
Announcements; Convergence New Years Day at Mydoriyama. Ball Joints epic and about to be famous one year Q 1/8/21
prayer request: Nutria and his family as they travel to Baton Rouge, Family of a man who recently passed away in his sleep.
Big Pappys family, Sister Acts family.
The Bed Pan is full!
Sundays are known to be the long run day around here. This past Sunday happened to fall the day after Christmas. For a lot of reasons that is not a great day for a long run. Some of us are deep into half marathon training and others just run 10 miles every weekend so it was proposed to move the long run to Monday. All agreed but then there was some discussion if a backblast should be written since it was an unsanctioned workout. An unnamed future office holder didn’t think it should, however later he would request it to help him in his quest to reach 200 workouts. Sounds like a politician! I politely informed him I would do what ever I wanted too. Not because I’m an a-hole, nantan emeritus, or PAX of the year but because I’m freed to lead.(narrator: sounds like someone is building a resume, also he says things like this just to get under peoples skin) It was once discussed doing the long run in Dallas due to traffic on the east side on a Monday morning. One canoe requested we do it anyway because it would help with his commute to Pineville. Of course then he didn’t show up because he has been down with the sickness(not covid per the test he didn’t take). We had about a 1 mile section where things got a little dicey but all in all it was fine. Hal made me run race pace which is very contradictory to his training plan. Of course we were chasing faster men so you’ll have that. I must say I really don’t like running this far but I do enjoy running with the men I’ve had the pleasure to do it with. We always have some good conversations and usually a good laugh.
The men of Diablo Sammich rucked to Waffle House while curling a 20lb kettle bell. (We took turns.)
We did lower half squats until the men begged for mercy.
Then we did a few more.
We did merkins (sp?) too but these seasoned individuals were too manly (or winded) to complain.
We had an FNG show up. He’s a friend I had in an EH for a while now. He mentioned he was into archery when he was younger and his favorite movie was Robin Hood: Prince of Thieves.
We almost gave him the F3 name “Quiver” but instead dubbed him “Locksley” as in “Robin of”. He’s already said he’s coming back again this week.
Moderate Mondays, just the thing to ease into the workweek after a hard weekend of F3 workouts, long rucks and runs, and cycling. In fact, YHC had one of those gravel rides Sunday afternoon in the Wilson Creek area that necessitated a moderate Monday.
Nice, easy warm up of Abe Vigoda’s to Don Q’s, some arm stretches, and a few cross-overs.
YHC set a 10 minute timer explaining that the Pax will be working major muscle groups from the bottom up. When the timer is up, Pax will move to the next group. Lunge walk across the street to the bank for calf raises, squats, drinking birds, and those weird one-leg squats where you stick the other leg out. DING
Timer set for 5 minutes of core, called by the pax. This included six shooters, scissors, Michale Phelps, pickle pounders, among others. DING
Timer set for another 5 minutes for cardio, or simply running to Martha Rivers and around the parking lot until… DING
Upper body time set at 10 minutes. YHC called for hip slappers, then a half iron hulk (1:4 merkin to air press, but only up to 5:20), short rest, and half iron hulk in reverse. MNCs, Sikorsky’s (or Chinooks), but definitely not Swarovski, a Whoopee called hip slappers and DING
Enough time to run back to the flag for a bit more Mary, and time!
Announcement: Convergence Saturday, January 1st, 7am at Midoriyama. All other AOs closed.
Prayers for traveling families and EZ Rider’s coworker.
YHC took us out.
It was an honor to lead -Orangeman
P.s. it was said out loud, by YHC, 200 Gashouse workouts for Orangeman in 2022.
Saturday morning pain lab. Beautiful weather. Upper body, arms n shoulders.
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