Haha you thought YHC would tell you what the Annihilation will look like? Show to know. Those who did today will tell you they were lucky to get a peek!
See you tomorrow!
GD
Category: Backblast (Page 537 of 904)
17 PAX posted at Midoriyama for a Pizza delivery. It went like this:
Warm-Up:
SSH X ? IC (Did these until Purple Haze decided he was ready…Lol)
Let’s Mosey….
There was a lot of soccer going on so we stopped at the first field to put in work.
1st up was the “Zachary Tellier” Hero WOD:
10-Burpees
10-Burpees, 25 merkins
10-Burpees, 25 merkins, 50 Lunges
10-Burpess, 25 merkins, 50 Lunges, 100 Big Boy Sit ups
10-Burpess, 25 merkins, 50 Lunges, 100 Big Boy Sit ups, 150 Squats
Next:
25-Hand release merkins
Lap around the soccer field
Rinse and Repeat X 4
Mosey back to the flag…
5 burpees for the train
22 for the VETS
TIME!!!!
Strong work by ALL today. In COT, YHC discussed that we need to reach out to someone that we haven’t seen post in a while. We never know what someone is going through. It could be the smallest thing to you but to that person it could be the biggest or worst thing going on. We just need to be there for each other during these times of uncertainties.
Thanks again for the opportunity to lead a great group!! Until next time…..Pizza Man is OOOOOUUUUUUUTTTTTTTT!!
Announcements:
Annihilation – June 27th at Folsom 6:30am
PT Test – July 18th at Gashouse 7am
12 Pax rolled in to the toasty confines of Midoriyama and the mumble chatter started immediately. Only way to try to quiet the noise is start the warmup.
SSH x 15, Cotton Pickers x 10, MNC’s x 10. Let’s mosey.
I did a drive around the park before we started and noticed all of the soccer fields were occupied as well as all of the parking lots so we settled into a shaded area on the right field line of baseball Field #1. On Freight’s last few Q’s he has been recreating the hero WOD’s for select guys in our Pax so I decided today was the day for, yep, FREIGHT’S WOD!
F Flutter Kicks x 40 (count right leg), run a lap around the ridiculously large baseball field.
R Reverse Crunches x 40 (single count), lap.
E Elbow Plank 60 seconds, lap
I Imperial Walker Squats x 40 (count right leg), lap.
G Goofballs x 40 count right side, lap.
H Hand Release Merkins x 40 Single Count, lap.
T Travolta’s One Arm Plank moving free arm Staying Alive Style 20 each arm, lap. Some didn’t embrace the dance.
S Seal Jacks x 40 Single Count, lap.
W Werkins x 40 Single Count, lap.
O Outlaws like Flutters but make circles with each leg x 40 single count, no lap.
D Dying Cockroaches x 40 (count right leg), no lap but take the long way back to the flag planted at Broke’s truck!
A trick was used to keep the bat flippers humble (not sure it worked). They had to do the exercises in Cadence and I decided Digger, Slaw, Seuss and Broke were bat flippers. They mostly cooperated but there were a few protests mostly by Broke.
I said a few words about my guy Freight. I doubt I would be at F3 without Freight. He was the one who took me in and showed me how F3 works. I admire his strong opinions yet willingness to get along and how he loves to laugh and have fun. I admire his desire to be better each day in all 3 F’s and with his family and I believe he can do anything he puts his mind to. Thanks Freight!
ANNOUNCEMENTS: PT TEST at Gashouse on July 18th.
Prayer Requests: SA’s family, Clavin’s M.
COT
NMM – Thanks to all the guys who came out today as it was definitely a lively bunch! Good to see Montross back at Midoriyama again. Purple Haze may be trying to grow a Folsom beard so we need to keep an eye on that! Tater Hole’s beard is reaching Duck Dynasty level! Oompa is turning 60 this week so be sure to give the extra RESPECT for that!
4 for rucking. 1 for running. Merkins squats lunges heel raises and 4 and a half minute abs. Almost 2 miles covered. Watts Up almost tore something.
announcements
July 18 at the Schiele for PT test. Most other AOs will be open. One pain lab will be closed.
prayers and praises
praise dry rub’a M got some good news regarding her health.
prayers for SAs daughter, huckleberry, HIPPA and TSquare.
prayers and praise for Roundups family welcoming new baby girl.
Some PAX ran, some rucked, and some rode. We all got better!!! After we discussed “Correction” during QSource. Great work by all!!
Until next time Pizza Man is OOUUUTTTTT!!!
Round Up asked for someone to take the Prison Break Q while he is attending to the newest family addition so I did. 6 guys show up and run. Various routes, various paces on a warm, humid, soupy morning. We did discuss the need for staying consistent during the warm summer months. Nice work guys!
Either the PAX of F3 Gastonia are really pushing the rock, or YHC has the reputation of weak Q’s because once again the PAX were out in full force doing EC work. 15 PAX total at 0530 but no Tesla. The disappointment was evident on Slaw’s face and it quickly became apparent that he would gain nothing by removing his shirt during this workout as the PAX in attendance would offer nothing more than ridicule. Disclaimer, pledge and 1 SSH to say we did a warmup before we kicked it off.
Mosey a lap around the track and back to where we started for the main event….The Cooper!
10 to 1 format with a lap around the front entrances of the school between rounds.
Start with 10 Burpee’s, 10 Squats, 10 Merkins then a lap. Repeat with 9, 8,….all the way to 1.
Head around to the back lot for some 11’s with Imperial Walker Squats and Big Boys. It seems that Sister Act needs some help with his form on the Big Boys as it was horrific. He mentioned something about “Cherry Butt”, but I’m not sure how that applies. YHC tried to get the Mumble Chatter going but the end result was Sargento playing Kid’s Bop music on his phone. This AO needs Freight or Whoopee to pay them a visit and stir things up.
Still time for some Ab Work
20 IC of each – American Hammers, Flutter’s and Oblique Crunches
10 Burpee’s then back to the start and finish up with 10 more Burpee’s
NMM/COT
Proverbs 4:26 – “Ponder the path of thy feet, and let all thy ways be established.”
In order to walk the Christian walk we must not make hasty decisions, we should use discernment to determine the Lord’s will and then follow it.
Announcements
Annihilation workout this Saturday at Folsom
PT test at Gashouse on July 18th
Tube taking over as Painlab Site Q this Saturday
Prayer Request
Huck
T Square and family
Round Up and family
SA 2.1
YHC took us out.
It’s been awesome to get around to a couple of AO’s that I don’t regularly attend over the past few days. The PAX of Gashouse are really pushing the rock and there are a lot of new guys that have jumped in and are attending regularly. Keep EH’ing, reach out to the Kotter’s and try to get around to different AO’s when you can. Everyone has their favorites, but they’re all top notch.
I’m Broke
So Buckeye, Seuss and YHC got in a few miles EC before the beatdown to warm up. It worked.
Last night the PAX of Gashouse were informed that Sargentogeddon would occur today. What that means is a workout to end all workouts. No more Storm. It’s been fun!
Disclaimer
Warm Up:
Goodballs x15 IC
Dox Quixote x10 IC
Moroccan Night Clubs x5 IC
Mosey to the tennis courts. Oh no, they’re locked! Mosey to the small circle in front of the school and do a countoff.
Sargentogeddon:
After counting off, the PAX would:
Round 1 – Sprint to from road hump to road hump and do 20 merkins at each one. Wait for the 6 at the stop sign. Mosey to the artwork, try to do a countoff then bear crawl around the artwork. Our hands got good and brick colored doing this. Mosey back to the start.
Round 2 – Karaoke to each hump and do 25 squats. After the 2nd on skip to the rest and the stop sign. Mosey to the artwork, wait for the 6, try to do another countoff then mosey home.
Round 3 – Nur to each hump, do 33.3 LBCs and wait at the stop sign. Mosey to the artwork, try not to get hit by the traffic then all the way back to the shovel flag.
Countoff one last time when the 6 arrives. Good work men, especially those who kept up with the 6, there were plenty.
Announcements – Annihilation Saturday
Prayer Requests – SA’s family, our law enforcement
Sargento out!
Sargento, we missed you on 6/17/20.
Disclaimer
Pledge
Warm Up:
Seal Jacks
Copperhead Squats
Cotton Pickers
Triple Nickels
Merkins and Monkey Humpers along the front of the school
Burpees and Bomb Jacks along the side of the school
Crunchy Frog and reverse LBC’s along the back of the school
Calf Raises x 120
At the benches: Dips and Step Ups (ea. Leg) x 10, 15, 20, 15 and 10
5 Burpees for the train
Bear crawl to the front of the school
Wagon Wheel with LBC’s up to 7 (Hold position when not doing LBC’s)
COT
I took the Q for my last day as a 30 something and knew it would be 40 themed. First thing that came to mind was to do some 40yd sprints of course. I was having a hard time thinking of other things to do so I just ran with the 40yd sprints and made it into the 40-40-40! I made sure to give the region a warning for this one. I know how most of you guys hate sprints. I guess the warning worked as the crowd was a little light for this time of year. 5:30 and lets roll!
Warm-up:
Don-Q’s
SSH
Merkins
LBC’s
Mosey to Small Field
The Thang:
40-40-40
40yd sprint every 40 secs x 40 reps
This was really stupid yet rewarding all at the same time. Luckily we had some guys turning up the mumblechatter to keep our minds off the count.
Finished up with some stretching and a mosey back to the flag.
COT