Fitness, Fellowship, Faith
Some met early for the Ruck and other’s did the run.
5 Miles and some did more.
Quiche was attacked by a tree. Gastone found a rock in the dark in the middle of the path.
Great to see Hushpuppy out and in the mix.
Some stayed for coffee or hot chocolate after. Quiche locked his keys in the car.
Lot’s goes on with the Sunday mornings.
Gastone Out!
13 Pax showed at the Fighting Yank for some early sweat on a cold morning. Had a new face among us – Brian Hedgepath, who embodied the entire spirit of F3. At the end of the workout as we were making our way back to the Yank out Nantan was bringing him in. Tool time told him they were close enough to walk it in, Kiwi’s reply was that he would rather push it all the way. Nice job!! Enjoyed having you!!
Warm-up: We had to celebrate my Alabama Crimson Tide winning its 17th national football championship so here we go: SSH 17 X IC, Alabama Ass Kickers 17 X each leg IC, 17 squats OYO
The Thang: Mosey around back of Sammy’s Pub to McLeod and back up to Main St and Myrtle. We started to make our way up Myrtle by running to the second utility pole and the backward lunging back to the first pole and then doing a merkin. Then run to third utility pole and backward lunge back to second pole and perform two merkins. Continue to the end of Myrtle. Mid way up the hill at the dentist office we pit stopped into the parking lot and performed either 30 box jumps or 30 step ups on each leg on the retaining wall. A crowd pleaser after those backward lunges. Q misjudged how long backward lunges would take, so we finished the hill by running to the top.
At the top of the hill we crossed Central ave to parking lot of First Baptist church. There we circled up for a game of duck duck goose F3 style. All pax on your six and begin American hammers while first PAX circled the group. When he made his circle, next man up. Continue around the circle with dying cock roach, flutter kicks, peter parker, WW I, and LBC’s. Five burpee train penalty.
Mosey around corner to bottom of hill and Hill street and Oak street. Time for triple nickel. Five burpees at bottom of hill, and five diamond merkins at top, five repetitions. Another five burpee train penalty.
Mosey behind school for 11’s. with everyone’s favorite, curb squats and Mike Tysons. Grab some curb squat all the way down pop back up and feel some serious burn. Those were tough.
Head back to the Yank for pledge and to learn about our FNG.
Spent just a moment talking about how we don’t have to be perfect, we only need to try each day to be a little better than we were the day before. We will stumble, and sometimes we will fall, but we have our brothers there to help along the way. Most of all we serve a living God that can take any path we are on, or have followed in the past and bring us to the place He wants us to be.
Remember this week those out with illness and injury, and those that haven’t been seen in a while, reach out any time you can.
Colder than what we’ve had, mostly due to that wind. I wondered how cold our circle would be for the 2018 relaunch of Painlab, but whatever. We ain’t scared. Started out the morning seeing regular Oompa Loompa, Madoff running his son Messi, an FNG (HIPAA), and a Kotter in Hot for Teacher. That’s a healthy mix! Others joined, then 3 jokers with heavy bookbags came running in. Were they campers?
We warmed up with the Bootcampers, then HFT, Oompa, Flush and I grabbed our cinderblocks & kettlebells and headed for the circle. I just now remember i forgot to get Flush my duct-tape for his cinderblock. Cripes! Reminded everyone to MODIFY as needed! We then did 5 minutes of shadow boxing and other calisthenics to get loose. Part of getting Painlab back on track is that I need to bring a Q lesson, so today is Rule of 3. Things break down really easily into 3’s, and one of my favorite is Lou Holtz’s 3 rules for being a solid human.
Always do the Right thing
Always do the Best you can
Treat others how you’d like to be treated.
So let’s make a workout out of those! And work 3 body parts – Pectorals, Triceps and Quadrilateral muscles.
Phase 1 – Do the Right thing. To me, the right thing meant putting in the proper hard work. So we did this:
Drop sets, where we do these exercises in succession, then 1 minute break before repeating.
-Decline Merkins – KickBacks – Lunges (x 2 sets, max out or cap reps at 20)
Flush looked at me like I was on drugs when I said to max out on Merkins. I forgot he can do about 148 in a row 😉
Phase 2 – do the Best you can. To me, this means doing your best for a partner, so parter up! HFT and I, Oompa and Flush were the tag teams.
3 minute interval. One partner busts their tail to do as much as they can, then swaps exercises with their partner when they are smoked.
ROUND 1 – Rotational Push Up (20) – SWAP – Half Moons
ROUND 2 – Divebombers (OMAHA to Diamond Merks!) – SWAP – High Shelfs
ROUND 3 – Bridge French Curls – SWAP – Mountain Climbers
HFT pointed out that while I was concerned about cardio, this fit the bill quite well! And what I love about Oompa always being there, if an exercise looks or sounds ridiculous, he leads the MODIFY charge. Solid guy. I’d also like to point out that HFT didn’t recognize the training montage music from Rocky 4. SHAME.
Phase 3 – treat everyone well. So here’s a chance to either be dastardly to folks, or be kind, or kinda both! This was a guessing game. One guy thinks of an exercise, and a number between 1 and 10. FIrst guy guesses the number, if wrong we do that many of the exercise, and the man who is being guessed at tells us if he was “Hi or Lo”. So you could say Burpees and 10, and be a cruel man, or say LBC and 1 and take it easy. Proud to say every number was north of 5, so kind of fun.
Then a bunch of Cowbells started ringing. Here came a herd of HIMS! They rounded us up, I led 7 minutes of Mary (thanks Whoopee), and then the bells rang.
Moleskin: Fun to get PL back going, I appreciate the opportunity to give back to F3, which has brought me much more physically and spiritually. Remember to headlock folks out there, that may be too scared to run or have some other non-life threatening thing, but need to fill that hole of bonding and fellowship. More mumblechatter next time! And I would really love some Q volunteers.
Rudolph
It was suggested to me by Blart that he and I should co-Q today, and by the time I realized he was serious it was Wednesday. So, thank you Pizza Man for giving up your Q sir.
Quick warm up mosey to kill time for Sparkys arrival.
Pledge
Warm Up: SSH, Mtn Climbers, Hillbillies, and grass pickers. All IC and we did 10 each….maybe (Midoriyama)
Since as twins we have grown accustom to sharing things. We figured we’d Q together (Our M’s refer to this quality time as Twin Time)
The Thang:
Blart’s Turn: Colt 45’s: Curls, Upward Rows, Tricep Presses 45 Reps each w a lap in between. Mosey to the Tennis Courts for Indian plank w 5 Burpees
AshPond’s Turn: Rugby Sprints 3 courts long. SSH. MTN Climbers. Flutter Kicks. Hillbillies and something I don’t remember count doesn’t matter.
Blart: Mosey to the Amphitheater for…..yep, wall work. Step Ups, Mike Tyson’s, Hip Slappers 10-IC. Rinse n Repeat.
AshPond: Called Dora 123, but with time running out I had to Omaha to AB work. Some Pax got in 50-100 CDD’s though.
Ab Work: Flutters, Sandy V’s, Rosalita’s, Leg Climbers, Homer Marge and my favorite. 50 American Hammers (counting only one side) way to push through guys.
Cameos by: T-Square, Swimmer, Tadpole, Excite Bike, and Madden
TIME!!!!
COT: I love my big brother, he’s a rock and my best friend. Nuff Said
Prayers for: Injured Pax, Family who lost everything in fire, Rooster Runners
Deuces!
Twas a cold and chilly morning in the Gashouse. We had 3 for some EC with a stroll through the area with some weight. I think I may actually like the rucking-good fellowship and had some laughs. Need to come out with us sometime and try it. All it takes is a backpack with some weight, and actually, the weight is optional-no one really checks it anyway….
We got back with 2 min to spare and got to it.
Disclaimer for the FNG-I met him earlier this week and his sounded like a good fit-pretty much where a lot of us were prior to F3-high school athlete, family, some friends, put on a little weight over the last year, wanted to exercise but none of his wife’s friend’s husbands were really into it…..I could tell you more about him but it would be a HIPPA violation…..
WU: 10 or so SSH, Squats, Merkins, Flutter Kicks, then 5 burpees OYO then the Pledge.
PainLab went 1 direction and we headed to the library. We started with 1 min of called exercise AMRAP with 2 rounds of each: High Knees, Flutter Kicks, Squats, and Merkins. Thanks to the Pax for remembering this Monkish part for me. My short term memory is not so good. We then partnered up and P1 started lunging through the parking lot while P2 did 3 burpees then ran to catch P1. Swap positions and continue this process around the lot and back to start. At this point the lunges were not fun for me so I Omaha’d-next 2 laps would be (I think) SSH X 5 and Mountain Climber X 10 but instead of lunges, it was Nur. This was better and still provided adequate burn.
Next, mosey to Grier Middle School field and pick up my wife’s cowbells that were secretly hidden earlier this am during the ruck recon mission. We listened to a little Blue Oyster Cult on the way. Think ShortSale made some comments about his favorite musical artist George Strait along the way but I was too focused to let it deter me from my Weinke. The plan was an exercise called the Bear Hunt. The Q had some trouble setting up, but that was merely part of my plan, sort of, maybe. I really wanted to allow you to catch your breath. Partner up again. P1 bear crawls 1 direction. P2 runs about 30 yards to cowbell and rings it then runs back to catch P1. At this point, P1 picks up P2 (piggy back, fireman, by the nose…however) and carries back to the start. We did 3 rounds each, then we did 1 more because we could. We had some time left, so we did a few arm squats then I pulled one from Stroganoff’s playbook on the way back to start and juked left instead of right and we did some Hip Slappers-2 rounds of 10. Somewhere above we did 5 burpees for the train that I heard sometime in the past 24 hours. We moseyed back to start and joined forces with the PainLab for some Mary led by Rudolph then the COT and naming the FNG-HIPPA.
Great work this am. We had an FNG that I think will be back soon-he was making sure about Monday’s workout before he left so if you see him this next week, make him feel welcome. Remember how life changing this F3 thing can be-we all know it firsthand. Kudos to T Square for this past week collecting things for the family with the fire tragedy this week. Think he was in Folsom this am for his 6th workout in as many days to collect these things. Send him a message if you have something to add.
Whoopee
It was a summer time gloom this morning Downtown at the Pavilion. After the last few weeks, the 62 degrees this morning felt like July. It was fantastic. YHC arrived with a few minutes to spare without knowing for sure if I was Q’ing today or not. I knew that EZ Rider was potentially injured and might not make it so mentally I had prepared myself but was totally unprepared with any details of a workout.
Let’s improvise.
Warm up IC
SSH’s X 20
Imperial Walkers X 20
Pledge
Let’s go
The Thang
Mosey to the parking deck due to the threat of rain with a few juke moves along the way (my Wolfpack did win last night) to psych out the PAX. I’m sure it confused them all.
Time for some 22’s utilizing the parking deck steps for the laps:
Do an exercise on the bottom floor, run the steps to the top deck, do another exercise, come down the other set of steps back to the bottom to rinse/repeat reps in descending/ascending numbers that add up to 22 per round counting up/down by 2:
Round 1: 20 Merkins – Run steps up to top deck – 2 Squats – Run down to bottom floor
Round 2: 18 Merkins – Run steps up to top deck – 4 squats – Run down to bottom floor
Round 3: 16 Merkins – Run steps up to top deck – 6 squats – Run down to bottom floor
I think you get the idea as this continues until the final round of 2 Merkins at the bottom and 20 squats on the top deck. This was awesome.
Short rest before some partner work.
Partner 1 does exercise while partner 2 runs the same loop we just ran during 22’s, up one set of steps to the top deck and back down the other set of steps to switch off with Partner 1. Cumulative reps as follows:
LBC’s X 300
Flutter Kicks X 300
Freddy Mercury’s X 300
This group was so pumped that we still had plenty of time for a quick mosey up the steps to the top deck for a set of 10 OYO Sumo Squats; run back down other set of steps to the bottom level for a set of 10 OYO Merkins followed quickly by 5 burpees (I had ignored an earlier train passing by)
Mosey to the courtyard area with benches for some final IC sets as follows:
Dips X 15
Low-Slow Squats X 15
Dips X 10
Low-Slow Squats X 15
Dips X 10
Low-Slow Squats X 15
Mosey back to the Rotary Pavilion for one quick set of Flutter Kicks X 35.
As I already stated…..it was fun.
Announcements: T-square still collecting items for the displaced family; Roscoe leading 40 days of discipline starting January 20th
Several Prayer Requests sent out
New word discovered: Monkish
Honored to lead the workout this morning.
Until the next one. Aye!
Stroganoff
13 PAX ate well and I hope feel a little better about their issues with anger(if they have any….we all do don’t lie to yourself) at Forge Wednesday night. The best part of this so far is the guys opening up and sharing. As men we tend to hold this stuff in. By sitting down like this with one another it becomes clear that we all struggle through this same stuff. Once you know you are not the only one the load starts getting a little lighter. Picture yourself trying to carry that log in a ruck event all by yourself. That won’t work will it? Now picture it with all your brothers with you. Now the log is moving!
The Thang:
Psalm 7:11
Mark 3:5
Ephesians 4:26
James 1:19-20
1Corinthians 10:31
Ephesians 4:29
Romans 3:13-14
Proverbs 29:11
Proverbs 15:1
Ephesians 4:31-31
Next week the ol’ wise one Def Leppard leads us on forgiveness. You know you need help with that!
My first Q of 2018 thankfully was not last week in the frigid cold, what is hopefully the low-point of our temperatures for this year. I can’t imagine what it’s like to live in the north where it is really cold and the snow thaws in early Spring. So after the New Year’s Day post, I fartsacked the first week. What is actually worse, at least in my opinion, is being up at 5 am in plenty of time to dress and make it on time is getting up at 5 am is to check my phone’s weather app to see if the gloom had breached my internal (and by internal, I mean my nut-sack) threshold of 30 degrees (note the average low for this time of year is 29). So with single to teen digits, I postponed F3 exercise but this day was coming and wouldn’t you know the initial forecast was a 90% chance of rain for Thursday. However I was fortunate some high pressure system pushed warmer air to our part of the country. Kind of bad for a Southerner when you walk outside at 40 degrees and think how warm it feels. No wonder Tool Time showed up this morning in a t-shirt and shorts. I kept a mindful eye of the weather forecast all this week, like a bride with a planned outdoor wedding. The chance of rain declined to about 50%. After doing my daughter’s grammar homework (that’s another story) last night, I wrote a Weinke designed to be completed under the cover of a picnic pavilion or gazebo and really hopeful the PAX took my twitter post to heart and do what I did last week by sleeping in. 0500 I awoke, dressed, and instantly realized upon exiting my house the ground was wet but no precipitation was falling, at least for the moment. I only used my wipers to clear the remnants of drizzle from my windshield and contemplated a change of plan.
Goat Island’s parking lot was surprisingly full, not only of the About Face Bootcamp women and men (but mostly women), but plenty of PAX as well. Dolph claimed I promised a trip to Floyd and Blackies coffee shop. That’s out with this group. It was a balmy 45 degrees, warm enough for Tesla to thankfully convert away from his tights and back to shorts. Our new Nantan was gyrating trying to keep warm in his limited garb and the mumble chatter was alive, so much that I completely missed the FNG present in the circle. The disclaimer was polite, something like “you verses you, do what you can, enjoy what you can do…” I think I said something like that. My train of thought went into defensive mode and the only way to shut the PAX up was to call an exercise.
Warm-Up
Thang
“Let’s mosey,” I called and began to physically move amid the cat calls from the PAX. For future reference, Floyd and Blackies apparently does not open until 0600. So we jogged up the hill to arrive at First Baptist Church’s empty parking lot. I attempted a quick count off which proved to be a challenge. Midoriyama may have some company among AO’s math skills. After a few attempts, we arrived at a final number of 11. Like a substitute in from of a remedial math class, I began catching more heat while I fumbled to organize my speaker and Weinke. I finally announced the “Accumulator” was our first challenge. It was my challenge as well, deciphering my timing app to build the progressive sets of 30 seconds for each exercise with a 30 second break between rounds.
Mayor was impressed with my one to no armed SSH’s employed before my speaker finally picked up the signal and led off with Jackson Brown’s “Running on Empty.” The first few rounds were fairly easy but by the 5th round, three minutes of cardio provided the impact. On the return mosey, the mumble chatter cranked up once again. I decided to go impromptu “Triple Nickel” using the hill adjacent to the parking lot (this is for you Brownstreak). 5 monkey humpers at the bottom, 5 burpees at the top for 5 rounds. This was a gasser but the guys pushed through. Should be noted the work of Dr. Seuss that was in the lead pack of Dolph and Boudin demonstrating age is only a number. Awesome work. For the final segment, a fellowship mosey was to the gazebo was called. Only a few actually listened to that (big surprise) and followed. I had a three individual sets of five exercises to do in a Tabata of 30 seconds on, 10 seconds off format with a 45 second break.
Round 1
Round 2
Round 3
A check of the watch indicated 0613 leaving two minutes for Mary – time for the expedited edition, calling in a quick cadence or single count:
COT: Prayers for T-Square’s neighbor that lost so much in a fire to their home. T-Square has posted daily each week (way to push) to collect donations. See the newsletter for needed items. Cash and gift cards are welcomed as well. Prayers for those getting into the flow of the new year. We have the Rooster upcoming where our region has three teams registered. The FNG was Danny Hovis, EH’ed by Dolph at the gym the night before. A young fellow that is a local product of our area works for Buchanan Concrete is now known as “Slump.” The Mayor can explain what it actually means but rest assured it has to do with concrete. Welcome to the PAX!
Moleskin: We were fortunate the window of non-rain covered our workout period – thanks to the Sky Q! I imagine even if it didn’t the same group would have posted indicating what I missed last week dealing with my Sandy V. Of the 10 men that posted, I knew two of them outside of F3. Crazy to think how excited one can be to show up in the gloomy mist to exercise outside in early January. More importantly was to enjoy the amount of abuse heaped upon the Q which is really a faint disguise of affection. It sure beats the few occasions when I exercised on my own. One day we may actually follow through the threat to skip the workout to enjoy a 2nd/3rd F at the coffee shop but not today. Today it was a good ole fashion Q bashing and I was happy to suffer through it. Thanks for the opportunity to lead.
Had planned for the rain but she held off long enough for a good cool misty workout. 14 Pax braves the evening gloom with one FNG….
Disclaimer: It was short
Warmup: Nope
Mosey: Sike….stopped at Turd Shack for the following…
Each exercise, except for the last, was done for 45 seconds w 15 seconds of recovery.
Yep the number was supposed to be 42 in honor of Blart’s birthday.
Announcements: Forge 6:30p Wednesdays at Grits and Greens, Tigers men’s group on Wednesday’s at 7:15am TSquare is collecting $ and stuff for the family whose house burned
COT: Accountability by showing up and keeping in touch with your F3 brothers….Missing IR dudes Def Leppard Canteen and the bros we haven’t seen in a while…Side Car, Coach K, Powerball, Lil Sweet, Huckleberry, and the regulars who weren’t here (you know who u are)
This day was long overdue. After the hard core Panther fan had received a dreadful amount of mockery and abuse from certain Folsom PAX of his teams disappointing playoff loss, Hank had determined punishment was coming his next Q. What sucked, was the fact that the PAX who posted had little to do with that abuse. The main PAX guilty of the continued harassment was too scared to post. Anyway, YHC was ready and even our FNGs from Tuesday we’re back and ready to work the soreness out. Looks like we have 8 total and 5:30 hits. Hank says start your watches.
Warmarama…………….N/A
thang
Mosey, and I mean mosey. Stop at the first street light for 5 burpees OYO. Mumble chatter had picked up from a couple veteran Folsom HIMs about what Hank had in mind. I knew it what was coming. So in short. Mosey every street light throughout the whole park, YHC counted 22 in all, and perform 5 burpees OYO at each one. Somewhere in the midst of all that;
Pledge
By my math and watch, that was 1.7 miles and 110 burpees. Q being surprised that after 30 minutes, his Q was complete. Not hardly, mosey to tennis courts for suicide merkins, 1-7 moseying each court and back. Still not happy, Q says on your six, YHC counted out 25 American hammers IC. Swimmer calls for 22 for the vets and Oompa counted, well kinda.( Midoryama must count different out there?) Q being pleased with his leadership, asks for announcements.
Prayers were lifted up and YHC took us out in prayer.
Note to Self; never mock or trash talk the Panthers especially after losing a game knowing Hank has a Q shortly after.
nice work men and what a horribly stupid Q Hank! Well done. Aye!
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