Fitness, Fellowship, Faith
Light crowd at the Labyrinth this morning. We did have a visitor from the Lake Wylie area. It was great to meet you Clutch. Your a very nice guy.
5:30…Plant the flag, say the pledge, and get it going.
It was a super secret, ultra high quality, intense, super conditioning, spectacular work of art. Should have been there.
Pledge
Prayer
COT
Until next time,
AYE!!!!!!!!!!!!!!!!
Timeframe
5:30 and YHC showed with 1 minute to spare. YHC thought there was plenty on time to meander on the way to to AO when time snuck up and shaved it a little too close for comfort. However, still just on time we began. There was some 11’s, stretching, SSH’s, squats, dips, calves, dips, LBC’s, pull overs with coupons, chest presses with coupons, merkins, and I’m sure other temporarily forgotten implements of destruction.
It was great to see the guys. It was a fantastic way to start the day.
Announcements:
6:30pm tonight at Belmont Central Elementary. De-weed the playground. See Bubba Sparxxx.
F3 Dads at Folsom the coming Saturday at 6:30am.
Pledge
Prayer
Until next time
AYE!!!!!!!!!!!!!!!
Timeframe
The verse at the Sword this week is
Psalm 119:130 – “The unfolding of your words gives light; it imparts understanding to the simple.”
Great discussion as always. There is no better way to start a Monday than at the sword.
With Stogie on light duty, YHC had the fill in Q at Folsom.
After a quick warm up we took a short mosey to lower lot stopping to do 5 burpees at each light post. At the lower lot, we went back and forth completing the following exercises with a burpee in the middle. Starting wet a set of 10 and subtracting one till we for to 0
We then worked our way up the lot completing 5 Nolan Ryans at each parking spot. At the top of the lot we did some more burpees and lunge walks, squats, and slew of Moroccan night clubs till we reached the flag.
We had a great COT. Special thanks to Mayor sharing a great story to make us think, then merkins for the troops and pledge.
Prayers
Big Pappy
It was a good morning. Actually felt a bit cool (before we started). The rain paused for us this morning.
We were missing one thing though. As time crept closer to the start, we were missing our Q.
5:30…. Anyone? Anyone? Bueller??? No takers? Ok Site Q it is.
started with some SSH’s in cadence, Imperial Walkers, Grass Pickers….
Mosey to the other side of the school.
Route 66 – Merkins and Lunges
mosey a bit more to the round tables.
Mosey to loading dock – 3 rounds of bear crawls up jog down
Mosey back to other side of school
Mosey to start
Pledge
End
Announcements
Prayer Requests:
8 total at Old School Saturday morning. Well 7 really. Gumby was tri training but will give a pass and include him because he did do work fo sho! 3 put in 3.5ec before hand.
Warmup:
Some SSH and stretches
TheThang:
We partnered up and drug the 7′ piece of telephone pole out of the back of my truck. First two throw the pole on their shoulders and start around the track. Everyone else does 5 burpees and then catches up with them. The next two take the log and we do 5 burpees again. We did this rotating out for 1.5 laps.
At the end of the field we started flipping the log. Each person flips it twice while everyone else does lunges along side. We rotated until we reached the other end.
At the other end we partnered back up. With the log on it’s side each set of partners take turns rolling the log about 20 yds and back. This was supposed to be done in a somewhat plank position but it proved to difficult for most so they bailed. While they rolled the log the rest of the group rotated through some hand release merkins, jump squats and WW2 situps.
Ruck training is over lets get ready for some ironpax. This was shortened version of one from 2018 or 2019. 25 squats, 20 WWI, 15 Merkins, 10 Bonnie Blairs, 5 burpees, 400m run x 4. We plowed right through this way faster than expected. Some chose good form some chose well you know.
Let’s mosey. Some extra time worked out well because I was looking for some wall to do some muscle ups on and needed to check someout behind Carr. We made our way there stopping to do some of the ironpax exercises. We found the wall and it worked pretty well so we did 5 there before making our way back stopping to do the rest of the ironpax exercises to complete the round.
COT:
Namerama
Announcements-Service project items for the month-canned tuna and crackers and granola bars
Finally cooled off a bit and had a good crew this morning with the promise of not much running. Turned out a little more than expected with 1.8 miles covered and accomplished a lot of merkins as we knocked out the following:
Warm up – Good mornings (new stretch for this group, and a great stretch), Hill Billies, Merkins, Plank hold/Plank Jacks/Plank hold
Suicides in the bus lot with 10 WWIs at the start, 5 Merkins at 1/3rd, 10 Merkins at 1/2, 15 Merkins at 2/3rds, and 10 WWIs at the far end. Repeato going back the other way.
Dora with 100 merkins, 200 LBCs, and 300 bench squats (butt hits the bench).
Extra bench work with dips, erkins, and dirkins.
Wall time with people’s chair, hip slippers and Mike Tysons.
Time for Mary with dealer’s choice, 10x.
Announcements: F3 Dads
Prayers for Turtleman and Breaker Breaker
Tiger and VooDoo took the reigns at The Yank and The Bunker on 8/14. Started with the entire group together. YHC begins with the mission of F3, To plant grow and serve small workout groups for men for the invigoration of male community leadership. Added a few words that the workouts are one of the ways to achieve a greater purpose. Every man challenge himself to give his best effort every single time. We don’t post to workout, we post to get better.
SSH, IW, gravel pickers, morocan night clubs (arm circles), all 15 X IC, also added some stretches. VooDoo takes his, rest come with me.
Mosey up main st to old Sacred Heart campus, pick up Termite along the way. Back side of property has on old tennis court, head there. Just so happens there are many cinder blocks at the courts (YHC knew this, but did not know that most are of the extra larger variety). There are three normal blocks and many big ones. Grab one and let’s go. Shoulder press, curls, chest press and squat all 100 reps. 40 blockies and 4 rifle carry to the opposite end of courts and back. Any combination you want. YHC chose to do 25 reps and 10 blockies then rifle carry. Made it through three rounds plus one set of chest press. No one finished before time to mosey back. Tough workout with regular blocks, the big ones made it really tough.
Back to the Yank. Pledge.
YHC came across a video earlier in the week of Ernie Johnson, host of NBA on TNT, that is very powerful, worth a watch
Announcement: F3 Dads at Folsom 8/21, combined workout on Labor day 0700 in McAdenville, Extinction Run in November
Prayer requests: Whoppee and family, Turtleman, Termite nephew, Tiger friend with covid, Watt’s Up, all returning to school over next couple of weeks
YHC took us out
Always and honor
Tiger
It was a rainy Tuesday morning at the Bulldog. Spiderman, Hermey, and myself were getting it in doing some 11’s and other exercises. Conversation was good, mumble chatter was moving along nicely. Roughly 30 mins in we just happened to speaking of Tube and lo and behold Tube rolls up. His ears must have been burning. Better late (very) than never. We all had a good time tho.
It a beautiful muggy morning and only 5 Hims show to know this am. What, do we have a Kotter?.. yes we do. Pacer makes an appearance after a year, hello! Nice surprise. We decided to combine Gashouse & Painlab with the small number. We make our way to the circle for a warm up an some exercise.
I set the mood with some Korn radio to match the heat and humidity. We get our warm-ups out of the way and start with the first set.
Set 1: Side Straddle hops, Squats, Don Quijotes, Grass Pickers, Imperial Walkers, Merkins -50 seconds on/10 seconds off Rinse & Repeat
Set 2: Crunches, Flutters, American Hammers, Big Boys, Heels to Heaven, Mountain Climbers – 50 seconds on/10 seconds off Rinse & Repeat
Somewhere on round 2 the alarm starts going off inside the building. A few minutes later, two firetrucks show up. We relocated back to the parking lot and denied any wrong doing .
Set 3: Burpees, CDD’s, Reverse Crunches, Incline Pushups (without the yellow jackets) Triceps Dips, Superman pushups – 50 seconds on/10 seconds off Rinse & Repeat
We had to for 5 minutes of Mary.
Prayer requests , announcements. Pacer will be celebrating his 1 year on the 18th, good work.
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