Fitness, Fellowship, Faith
I promised a low running workout, and kinda kept my word, all the running for the DORA added up quick. At least it wasnt 40 x 40yd sprints…!!!
Mosey to Field
The Thang:
Mosey to Flag
COT
We rucked, walked, or ran.
We then studied the book of Obadiah, how it relates to our current events, and finished up with the comfort of knowing God’s unwavering love for His people.
Obadiah 1:15 – “For the day of the Lord is near upon all the nations. As you have done, it shall be done to you; your deeds shall return on your own head.”
Prayer Request:
The air this morning was so thick that it felt like you had a wet blanket wrapped around you, but 9 PAX didn’t let that stop them from putting in some work. After a short disclaimer, the pledge and a short warmup we headed off into the darkness to begin the day.
Mosey to Rankin Elementary for Lindsay’s with a lap. Start with 30 HR Merkins and 10 American Hammer’s then run a lap around the lot. Repeat with 25/15, 20/20, 15/25, 10/30.
Head down to Oakland Street and perform 10 Squats at each driveway then turn left and head down to Main Street. Stop at each driveway on Main Street for 5 Burpee’s.
Next we headed up Central and stopped at the bottom of the hill for a Triple Nickel. 5 Diamond Merkins at the bottom and 5 Big Boys about halfway up the hill.
Still time left so let’s go back to the school for another round of Lindsay’s. This time we did CDD’s and Flutter Kicks.
Back at start right at time.
NMM/COT
Hebrews 4:16 – “Let us approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.”
Christ understands our weaknesses and experienced our pain and suffering during his time on Earth. Knowing this we can be confident that when we bring our needs to him through prayer we will receive the mercy and grace he has promised.
Announcements
Annihilation workout this Saturday at the Yank
Prayer Request
SA 2.1
Huck
Tiger
Blart’s family
Mayor’s M
Those battling addiction
Dr. Seuss Dad
COVID impact
YHC took us out.
I’m Broke
8 PAX ran / rucked at Crossroads this morning and we ended up with 9 total for Q Source. Most discussed “Mutual Competence” during Q Source, however, two PAX decided to use this time to plan a heist. Their confidence level seemed quite high, but I question their level of competence.
Announcements
Annihilation workout this Saturday at the Yank
Prayer Request
SA 2.1
Huck
Mayor’s M
Tiger
Blart’s family
Dr. Seuss Dad
Those battling addiction
YHC took us out.
I’m Broke
Big Pappy hollered at me a few months ago to Q, I said make it a surprise Q. Well, it fell on the same day as the PT test, but that kind of works well, as every one knows I love running about as much as a root canal. They’re equally painful. Speaking of pain, let’s do a couponless Pain Lab! Parking lot had a lot of guys, kotters and an FNG. This is great!
Review what is F3, what it is we’re going to do today, and the disclaimer.
Warm-Up: SSH, Squats, MNC, IW, Merkins, LBC. Now up to the tennis courts.
Theme of the day is movie soundtracks, in honor of Big Pappy who is always very awesome with thematic soundtracks. So let’s get to the 80’s movies, with a few exceptions. So much whining about the deep cuts 🙂
50 squats OYO, plank for 6. Rudolph leads exercises for 30 seconds. We repeated this x 3
Max out merkins OYO, hold 6″ for 6. Rudolph leads exercises for 30+ seconds. We repeated this x 3
50 lunges OYO, plank for 6. Rudolph leads exercises for 30 seconds. We repeated this x 3
Diamond Merkins Max out OYO, hold 6″ for 6. Rudolph leads exercises for 30+ seconds. We repeated this x 3
I’ll try to list below the winners of the soundtrack contest. Again, whining. If I remember correctly, we landed right at, or close to 7:05, which meant it was time for the test:
3 groups, I think 2 groups of 6, 1 group of 5. Unfortunately, my group was facing the sun, whereas one was in the shade and another facing away from the sun. Brutal. I put on the soundtrack from “Hoosiers” and let it roll for 15 minutes. In 15 minutes we got in 84 Burpees each. That was great, and I saw a lot of leadership in each group to push their crew, count out, and pickup the 6. That’s what I love about Hoosiers, TEAM!
*It should be pointed out that Kingpin was eager to get to 100. The test is the test, but after the workout was done he told me in the parking lot he’d get those 16 so he could hold the belt. LOVE IT.
I called body destroyers for a bit, then went to stretch, then 5 minutes of yoga to cool down. Time for the important stuff:
Announcements: uuuhhh….PT test today. Not much else!
Prayers: Huck, T square, Allen Tate’s shoulder, Sister Act, Medicine Woman. Prayers for our friends!
Moleskin: I left the guys with about 2 minutes of a good reality check. You are the tip of the spear. You are the leaders. We will not give into division, taking sides, politics, hate, accusation or the like. We will rise above it, and exhibit the true male leadership that is needed: compassion, understanding, help, faithfulness and guiding the world to a positive place. You must never give into negativity. Check yourself. We have it better than all of recorded human history. Act the part, lead, and if ever in doubt, well, ask what Jesus would do. After that, compassion and positivity will fill your head and your heart. That’s the stuff of leaders.
Name-O-Rama extra juice: FNG is Greg Taylor, great new guy that Oompa brought. Could not be more polite and busted his tail. We discovered he’s a bookworm and he likes Star Wars. HIPAA said “that worm thing from Star Wars!”. I confused that with the pit monster from Return of the Jedi, which is known as the Sarlaac pit. During Name-O-Rama he said his name was Saylark. The legend is born 🙂
Soundtrack trivia! Mixed bag here 🙂 Forgive me if I get one wrong:
Lunatic Fringe – Vision Quest – Roundup won (wrestling movie! Linda Fiorentino……hot hot hot hot hot hot hot)
War – Rocky IV – Tater Hole if I remember correctly.
The heat is on – Beverly Hills Cop – Montross got this for sure. And was a great Burpee partner in the heat!
Mighty Wings – Top Gun – NO ONE. LOSERS.
Princes of the Universe – Highlander – Stogie got it. And we agree, movie sucks, TV show good
Star Trek – Pearl Jam….I think. It’s the new one, so it was close
Theme from Predator – Predator – Kingpin got it after the first bar. Excellent
Theme from Total Recall – Total Recall – NO ONE. This one is forgiven, deep cut
Great work men, what a blessing Folsom is.
Rudolph
We did not do a namorama-Q fail. And it is very late. Dang, not a good example. If I am lucky, no one will read this…..ever. It was July 2 and I believe we had the regulars.
We rucked, solved some of the world’s problems, it was good. Solid crowd. Solid.
29 PAX gathered in less than ideal weather for a PT test at the Gashouse. The disclaimer was the short form, we knocked out the pledge and then headed up to the track at Grier for the main event. It went like this:
400 meter run
100 Merkins, LBC’s, Squats and SSH’s (complete all reps of each exercise before moving to next)
400 meter run
75 reps of each exercise
400 meter run
50 reps of each exercise
400 meter run
25 reps of each exercise
1600 meter run
This workout looks pretty simple, but it’s a grind. The PAX really pushed this morning and it was awesome to see such a good crowd! I had a ruck option for those who don’t consider themselves runners, but everyone chose the run option and it was evident that those present were there to work hard and get better. Pizza Man and Sister Act led the way and both jumped right back in when they were finished to push and encourage others. The mumble chatter was low, but the words of encouragement were not. This is one of the things that makes F3 great, everyone wants to see those around them succeed and is willing to help them whenever and wherever they can.
If if you didn’t make it to the workout today, consider doing this OYO. Send me your time (or how much you complete in 40 min) and I’ll keep a record for the next time. I’m hoping to repeat this later in the fall when the weather might be a little better.
It’s truly a pleasure to be a part of such a solid group of HIM’s and I appreciate the opportunity to lead.
Announcements
Annihilation workout at The Yank next Sat. – Pizza Man with the Q
Gashouse and Hollywood need Q’s
Be on the lookout for a blood drive in Gastonia to support the F3 effort – Freed to Bleed
Prayer Request
Huck
SA’s 2.1
Those battling addiction
Law enforcement
School teachers and students
Civility in our community and nation
Tiger
Queso job interview
Sparky’s nephew
YHC took us out.
I’m Broke
It was a beautiful, hot, steamy morning at the Bulldog. 7 HIMs showed for some work.
Pledge
Warm-up: MNC, SSH, LBCs
Thang:
11s merkins and squat curl press (mosey 25 yards and back in between)
11s big boys and dips (mosey in between)
11s curls and over head pulls (mosey in between)
11s swings and rows (mosey between)
Just in time.
Announcements: PT test Saturday
YHC was took us out
YHC rolled into the parking lot a little later than preferred at 5:29am, however, feeling unburdened by waste and ready to work!
No FNG’s, Short Disclaimer, Pledge
Warmup – Yes, Gastone, I look at the Stinky Weinke for my warmup exercises.
-SSH x 25 IC
-Don Q’s x 10 IC
-Merkins x 20 OYO
-Burpees x 15 OYO
Let’s get a little distance in today. MOSEY down to the road that was never built for some Big Boys. After that, mosey down to Gastone’s hill. 20 Merkins OYO at the bottom. Let the COUNTDOWN begin. Run up the hill, 50 LBC’s OYO at the top. Mosey back down…. and up again for 40 Imperial Walker Squats (count the squat) at the top. Could somebody check on OUTHOUSE? He left before the second ascent with some kind of back issue.
Mosey back towards Pelican’s to check on Outhouse. I think two old ladies carried him to his truck, but he made it.
Let the countdown continue. Mosey over to Planet Fitness for30 Hip Slappers OYO. Bonus work – Assume the people’s chair for 30 shoulder presses IC. Mosey over to planet fitness parking lot for 20 Burpees. Can’t remember what came next…. either 20 dips IC at the wall OR 10 diamond merkins. Both happened. Finished with a couple minutes of Mary in the parking lot.
We got in almost 2.5 miles. Good work, men.
TURTLEMAN, if you are seeing this, plan on Q’ing Monday, July 20!!!!!!
COT, Namerama
Stinky Bird out.
Prayer requests: EZ’s family, people battling addiction, family killed in car wreck and all those affected, Gastone’s father-in-law, police officers.
Announcements: PT test Saturday at Gashouse
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