Fitness, Fellowship, Faith
Three for coconut standard route (all with EC), Three rogue runners, one Rucker, One Whoopee – Several stayed for Q-source and swallowed the DRP
Announcements –
March 21 5 year convergence – at Martha’s
May 3rd Pittsburg half marathon – see Sargento
Prayers for Whooppee’s Daughter surgery on ACL and father-in-law law with a GI bleed.
YHC rolled in about 6:20 to a full parking lot, some were there for EC. SUESS, SA, and ROUND UP. Guess they thought the VQ may bring a JV workout but from the chatter earlier in the week and having your VQ at FOLSOM The Premier Saturday AO in the region you must bring your A game. So we circled up and partook of the Second F for a few minutes which was good, just what the VQ needed before 6:30 hit.
6:30 Time to punch the clock
warm up:
SSH x20
GP x20
MNC x3
During the warm up there were some concerned PAX wondering where SPARKY was. No need to worry, he showed at 6:32, just in time to mosey. Rock Pushers don’t need a warm up. They just show and go! To the first light pole we moseyed and did 10 burpees, on to the second light pole 10 more burpees, at the third light pole the chatter started when the VQ called 10 more burpees.There’s four light poles from the parking lot to the flag pole so you guessed it 10 more burpees. Finally made it to the flag pole and did three more burpees and said the PLEDGE. If you were counting that’s 43 burpees and if you read the name of this backblast you probably concluded it was the VQ’S birthday and he turned 43, if not reread and you’ll connect the dots.
The BEATDOWN:
10 Burpees at every light pole from parking lot to flag pole and 3 Burpees at the flag
Mosey to concrete steps/seats – not far-
Dips IC x20
Step Up’s IC x20
Derkins IC x20
for 2rounds
move to the horse track:
Four stops around the track
Stop one 10 BURPEES
Stop two 20 LBC’S
Stop three 30 MERKINS
Stop four 40 SQUATS
Mosey to the steps above stables -again not far-
PARTNER UP
P1- Big Boy Sit Up’s AMRAP
P2- Hip Slappers x10
P1- Imperial Squats AMRAP
P2- Australian Mountain Climbers x10
BOTH FOR 2 ROUNDS
Finished up with a INDIAN BURPEE RUN back to the parking lot. – the long way-
ANNOUNCEMENTS:
ROOSTER Feb.29
BE TRAINING FOR THE P200 – For those participating and if you’re not participating be training anyway!
COT:
YHC shared the verse of the week: 1 Corinthians 16:13-14 (thanks Def Leppard for leading and a great word that morning!) and spoke about how it doesn’t matter how much of a man we may think we are if we’re not leading and serving out of love then we’re not REAL men at all. YHC probably said other things but that was the most important.
PRAYERS:
Sparky’s M, Suess and all those in the educational system, all of our 2.0’s, and Stogies dad and family.
It was truly an honor to lead you men, thanks for the opportunity! And I t was great motivation just knowing wether the VQ banged it or bombed it y’all had his back.
Oh yeah…. Great Work Men! And remember as men we don’t have the option to punch out and take time off. WE’RE ALWAYS ON THE CLOCK!
YHC is on to the next one
8 HIM’s came out to Folsom this morning to continue to fight the good fight of faith.
Warm Up
The Thang
Short mosey to the tennis courts. We stopped at 125 reps at Mount Hollywood so we needed to start at 130 here this morning.
One PAX in the center doing weighted moroccon nightclubs alternating with other PAX randomly.
We ran back and forth the length of the tennis courts doing the following reps at each end.
Back to the flag for the pledge and COT.
Announcements
Prayer Request
It was great to see Tator Hole, he did not let the illness keep him out long. I also appreciate and enjoyed the mumblechatter.
Men, keep fighting for the good fight of faith.
1 Timothy 6:11 – “But as for you, O man of God, flee these things. Pursue righteousness, godliness, faith, love, steadfastness, gentleness.”
Big Pappy
16 hard chargers got in some work on a mild February morning around 47 degrees. Q coming in hot so let’s go. NO FNG’s. Warmup: Seal Jacks x 15 IC, Low Slow Squats x 15 IC, MNC’s x 15 IC, Imperial Walkers x 15 IC, Pledge.
Mosey to a well-lit area at the back of the parking lot. Circle up for…
Dirty Mac Deuce.
3 exercises x 12 reps. Arms, legs core, mostly in cadence as follows:
Set #1 Werkins, Low Slow Squats. Flutters, All x 12 IC, Run a lap around the parking lot.
Set #2 Burpees x 12 OYO, Monkey Humpers and Freddie Mercuries x 12 IC, Run a lap.
Set #3 MNC’s (someone said this was not a real exercise but I think it is), Mountain Climbers, American Hammers x 12 IC, Run a lap.
Set #4 CDD’s, Calf Raises, Dyeing Cockroaches, All x 12 IC, Run a lap.
Set #5 Diamond Merkins, Lunges, Big Boys x 12 IC, Run a lap and then mosey to the school entrance.
Find some wall for Lovely 7’s. 7 exercises starting with 1 exercise x 7 IC reps and adding an exercise after each one. I stole this routine from Whoopee a while back after he had watched Fast and Furious 6 and I added 1 to make it my own. Thanks Whoop!
I chose to read some quotes and scriptures about love after each set as Freight has inspired me with his tweets on this.
Hip Slappers x 7 IC.
Hip Slappers, LBC’s (called by Slaw).
Hip Slappers, LBC’s, Low Slows Squats (called by the big deal Boudin).
Hip Slappers, LBC’s, Low Slows Squats, Merkins (called by Sister Act).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks (called happily by Sargento).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks (called by Watts Up).
Hip Slappers, LBC’s, Low Slows Squats, Merkins, Donkey Kicks, Flutter Kicks, Monkey Humpers (called by Top Hat).
1) I have decided to stick with love. Hate is too great a burden to bear. Martin Luther King, Jr.
2) Be completely humble and gentle; be patient, bearing with one another in love. Eph. 4:2.
3) And now these three remain: faith, hope and love. But the greatest of these is Love. 1 Cor 13:13.
4) Love is a game two can play and both win. Eva Gabor.
5) Hate cannot drive out hate: only love can do that. Martin Luther King, Jr.
6) If you would be loved, love and be lovable. Benjamin Franklin (Somebody said, yeah Sister Act).
7) Beyond all theses things put on love, which is the perfect bond of unity. Col 3:14.
8) Do everything in love. 1 Cor. 16:14.
Mosey back to the flag.
Announcements: F3 Gastonia 5 Year Convergence March 21st, 7:00 am at Martha River’s.
Sargento mentioned a race on May 3rd in Pittsburgh (I hope I heard that one wrong but maybe not).
Prayer Requests: Lynn Hamm, All the guys in F3. Top Hat took us out!
** NMM Great to be out at the Storm again. Those guys are putting in some work as I was the six for most of the morning. Several “respects” in the crowd leading the way today. I urged everyone to try to post as much as they can as they won’t regret it and the guy next to them needs them. Q Source says it and the Bible says it “Do everything in love.”
Thanks for the opportunity.
Def Leppard.
For today, I drew some inspiration from some previous backblasts, to come up with some new fun to add to the repertoire. So here is how it went.
Disclaimer
Pledge
Warm-up:
2 Min of stretching ( I know for some of yall this a foreign word lol)
Don Q x 15 IC
MNC x 20 IC
Merkins x 10 IC
The Thang: 10, 20, 30, 40 , 50, 60
We did BLIMPS to start: 10 Burpees, 20 Lunges (single count), Imperial Walkers, Merkins, Plank Jacks, and Squats… We then took a short Mosey (approx 100 yards).
Round 2:
10 Burpees, 20 Upright Rows, 30 Crunchy Frogs, 40 Curls, 50 Mountain Climbers (single count), 60 Calf Raises….We took another mosey…
Round 3:
10 Burpees, 20 Corkscrews, 30 Shoulder Taps, 40 Chest presses, 50 SSH, 60 Lateral Lunges
We had a little time left so we did some Renegade Rows, Overhead pulls, tricep extensions, Dry Angels, and we did DryRubs favorite Planks for the last minute. Great Work Men!
Announcement: Ruck Training Saturday at Folsom, Rooster 2/29
No Prayer requests today
YHC took us out.
10 PAX posted.
We ran towards Martha Rivers. Some made it all the way and ran 5 miles. All pushed the rock.
Annoucements
Ax throwing
Convergence & later in the day the shootout
Rooster
FIA/F3 convergence (which has already passed)
Prayer Requests
Helm family
Becky Fritz – cancer
Stokes family
Banks – Gump’s student
Prayer
Pledge to take us out since YHC didn’t put up the flag earlier when it was raining.
Until next time…
Unlike most Pub backblasts YHC has had the privilege to write, this one was delayed because I didn’t know what to say. Not about the workout itself, but about what had been on my mind all week. That was Mia Stokes. She was the young softball player from USC Union that was killed in the car accident along with her teammate Grace Revels. In the accident, her twin sister, Mallory was also injured. Although softball was one of the greatest loves of her life, she was so much more than a softball player. Anyone who attended her funeral last Friday would quickly realize that. For nearly two hours, we heard stories about the love she had for softball, her family, and most of all for Jesus. She had a boldness in her faith that allowed her to never be shy of her love for God. She and her sister Mallory had a saying that “Two is better than one.” That is from Ecclesiastes 4 9-12 which reads, “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” To me, that is the heart of F3. A brotherhood that leaves no man behind and no man where you found him. No one lived fitness, fellowship, and faith any stronger than Mia Stokes. I pray that she will leave a legacy in which seeds that were planted by her or by those who hear her story will find the Savior that she loved so much. And I pray that in and out of F3, we will continue to be men that will lift each other up, encourage each other, and have a boldness to share our faith with a community that is in desperate need. Two is truly better than one.
We had 8 Men show for the Sword this morning it was great!
Roadie, Dirte, Nothin and myself went for about 3 miles rucking and running. We get back to ingles and the rest of the guys show ready for the verse pf the week.
I was excited to talk about the word and share with my brothers this morning. This AO is one that I look forward to every week to get started. its such a good place to be with your brothers and in the word!
The verse of the week is: 1 Timothy 6:11
But you, Man of God, flee these things and pursue righteousness, godliness, faith, love, patience, gentleness
Men of God Thats who we are!
Were doing these for Gods glory not for our own!
Its so easy to fall into destruction and harmful ways of the world if we’re not pursuing the things of God.
I thought of how this verse really applied to the sword this week and to our lives and I prayed about it and God put it on my heart. In the previous weeks of the sword there has been 5 guys in front of me so I looked into each verse they shared with us and the definition of each thing God wants us to pursue him in.
Sometimes pursuing the things of God can be mistaken for weakness in this world. But just know the most Manly thing we can do is be a Man of God!
In these times the world calls us weak or the devil is fighting against us with any and everything we need to take up the armor of God. Ephesians 6:10-16
Hebrews 13:6 says I love this verse! So we may badly say The lord is my helper, I will not fear. What can man do to me.
God doesn’t care of our ability he cares about our availability! He doesn’t care if we are restricted in some way or have issues with anything he just wants us open to what he is trying to do in our lives!
He wants us to be open to work for him and to recognize when he is calling us to move!
Thank you for letting me lead this morning. Im glad I could share what God put on my heart for this awesome AO!
Prayer request
Each other
Fred Sisk just lost his wife. He works with Sparky
Other christians overseas being killed for believing in Jesus Christ
Round Up
We had 10 HIMS this morning at Mt. Hollywood that were ready to work right away. Let’s go to battle.
Warm Up:
10 Gravel Pickers.
The Thang:
A quick mosey to the elementary school parking.
2 PAX start in the center of the parking lot
Mosey around the lot stopping at each corner for some work
Mosey back to the flag for pledge and COT.
Announcements
Prayer Request
Men, keep fighting for the good fight of faith.
1 Timothy 6:11 – “But as for you, O man of God, flee these things. Pursue righteousness, godliness, faith, love, steadfastness, gentleness.”
Thank you for the opportunity.
Big Pappy
7 men showed up for a somewhat impromptu Q. I had a nice weinke ready for this Q, but with all the rain we had earlier in the day the fields were still flooded. As we were getting circled up for the warm-up, I asked everyone what they wanted to do today. Blart said he did not want to do sprints sooo… yeh that is pretty much what we did.
I honestly made the workout up as we went so I cannot recall it all, but we mostly did running drills, sprints, fire hydrants of course and some stretching.
About 15mins or so into the workout we finished a 100yd sprint and had an unknown Pax come running in. Tinker from Ohio had a delayed flight and decided to come get a workout in. He hopped right in and pushed the rock. Great guy. Its awesome how with F3 you can be just about anywhere in the country, and you have brothers to post with.
Usual Announcements
I led us out in Prayer.
I’m no Broke, or Dr. Suess, or Sister Act…or any other past Iron Skillet winners. But I have an internal goal for 29 or more workouts in February. I mentioned in my last Q (about a month ago – Midoriyama) the rough start I had to begin the year with illness. Unfortunately others have felt suffered from the nasty flu and other junk going around. So I set the bar for February to make up some ground. Not all are F3 because I had to get some running done in preparation for the Dam to Dam relay that I did this past weekend. And as life would have it, I tweaked my knee a little which doesn’t hurt to run, but doesn’t feel great when it comes to any jumping. Modify as needed, right? With the Q this morning at The Sandlot, I designed some stations that could build strength, core, and elevate the cardio. This disclaimer was brief – “we’re all stupid for being here but let’s get started…” We knocked out the pledge and the warm-up was:
Warm-up:
I said to the PAX it would be light on running, so we did a gentle mosey across the street to the bank to the parking lot nearest the road for the first part: the Baby Dora. What is that? Glad you inquired. No partners needed – each PAX begins on one side of the lot with 10 merkins, runs to the opposite side for 20 squats, returns back to start for 30 lbc’s. We went a total of 5 rounds. Gastone coming off the flu eagerly pushed the rock followed by the young-gun Stinky Bird. Let’s move on to the main event.
Another mosey down the road to the old doctors office (not sure if it still is – it’s dark so hard to tell) and we went to the back of the parking lot where the coupon fairy had been busy with 10 stations. As fate would have it, we had 10 PAX, though Stroganoff worked his own Weinke (that sounds bad but you know what I mean). Strog is coming off a bout of illness and having run the D2D this weekend, working to get his body into shape – so he modified to his own workout but was sweating along with us. The stations were:
In order to spread the PAX out, after each station, PAX run to opposite end of the parking lot, perform 5 burpees and return to choose an open station. I didn’t practice all of these beforehand. Thankfully my first was the Hand Release Merkin/Mtn Climber station which required 4 of each to be 1 rep – originally set at 10, it was ambitious and I lost my count after 7 from delirium, so Omahaed that to 5. Some of the others could have been higher reps and I’ll adjust if I break these out again. But it was quiet for the most part and the PAX complained about various exercises and that usually means an adequate challenge was provided. I noted the quiet which was highly unusual given JK2’s presence – his mumble chatter may be Top 5 – he said he was working back into form both physically and chatterree.
With a few minutes to spare, we hustled back to the AO with time for a bit of Mary which I suggested the PAX perform 10 dips then 5 Crunchy Frogs. JK2 then suggested the dips on flat ground are really just practice for pelvic thrusts. Some chatter began and apparently he has a white board over his bed that he keeps score of each opportunity – maybe he can explain more on that another time. TIME!
COT – Dry Rub asked for prayers for the Harper & Stokes family that lost a child and struggling. JK2’s uncle passed and the family needs prayers. Easy Rider asked for prayers for all families. Upcoming events: Rooster on 2/29, P200 in March, and our 5th year anniversary CSAUP 3/21.
It’s a challenge not only to get into shape but to stay in shape. Trying to avoid injury and illness can be as challenging as completing an F3 workout. Seems counterintuitive but we have to focus on our body and know when to push and when to pull back. Hopefully our goals can be attained. As long as we’re accelerating, that’s the direction to go.
Thanks for the opportunity to lead.
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