Fitness, Fellowship, Faith
Two in the Thursday gloom at The Pub.
We ran.
YHC absorbed the vast wisdom dealt out by Monk. Post on a Thursday for a worthwhile lesson.
It was nice to lead a workout on my Dad’s 74th Birthday. Happy Birthday big guy!!
Until the next one.
Aye!
Stroganoff
13 of the mightiest of men posted to Midoriyama today. A little cooler than it has been. Everyone was still sore from the bear crawl fest from Tuesday with the scars to prove it. good chats before we started, but it’s 17:30… time to clock in, men.
the first exercise is… let’s mosey. mosey to the parking lot nearest the pond.
SSH, Toy Soldiers and LBC all x 25IC.
Four corners. C1: 25 burpees. C2: 50 squats. C3: 75 mountain climbers. C4: 100 flutter kicks.
what goes up must come down. repeat the above, but in reverse.
mosey to the volleyball court for volley-burpees. team up: if you lose the point, your team does 3 burpees. we didn’t keep score, but it seemed like it ended:
Team 1: 12 burpees, Team 2: 134 burpees T-Claps to Lil Sweet who did burpees for every point
Lunge walk the long hill back to the packing lot. nur from one side to the other karaoke a bit, sprint a bit. circle up for ssh, don tool times, monkey humpers, lbc and merkins
mosey back to the flag for 22 for the vets and the pledge
TIME
annoucements: jj 5k and the Christmas town 5k
prayer requests: Tool Time, Sly and their respective families. May God bless Sly’s marriage. pockets, and each other
BOM: yhc took us out in prayer
nice work today, men. thank you to everyone for letting me be a part of this awesome group.
Philippians 4:13
Huckleberry
Pledge
Warm-up:
Mosey! Cause Huck said we don’t when YHC Q’s
The Thang:
In and Outs with arms up -25
Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25
Crunchy Frog – 25
Wide leg sit-ups – 25
Fifer Scissors- 25
Hip Rock and Raise – 25
Heels to Heaven- 25
V-Up/Roll-ups -25
Oblique V-ups Right Side -25 /Then Left side -25
Leg Climbs Right leg – 12/ Then Left Leg 12
And to put the cherry on top….
American Hammers -50
High Plank Peter Parkers- 20 IC
Low Plank Peter Parkers – 20 IC
Abdominal C – Sit position session no break in-between these.. Twists- 20
Twist with Alternate knee raise-20
A Frame twists -20
A Frame knee raise- 20
C –Sit position single leg right then left 10 each ( in C-sit position hold leg off ground 6 inches then bring knee in extend leg back out and raise as high as you can = 1 rep)
Both legs together – 10 ……
We ended the workout with a nice mosey to get the hip flexors feeling really good…circle up at the Flag.
DONE!
COT
Prayers
1 Corinthians 16:13 (NLT)
13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.
13 Be alert, stand firm in the faith, act like a man, be strong.
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.
It was an honor to lead today men!
Tool Time
It’s Been a While since my last Q, but the heat sweats the rust off. Nine pax endued the afternoon gloom at Midoriyama. No FNG’s…
Warm up: Reverse people choice, i.e. Everyone’s least favorite. Lots of burpees, others I don’t remember. My turn Let’s mosey to the soccer field
The Thang:
40 Minutes of Hell
partner up : P1 NUR’s across field does Bobby Hurley then runs back. P2 does the exercise and switch untilL desired number is reached.
Exercises: 150 Burpees (Omaha’d to 100)Luckily my partner was slaw, 300 squats, 150 big-boy sit-ups, 300 little baby arm circles, 150 Merkins, 300 imperial walkers.
A word of encouragement in between. Mosey back to flag for COT, BOM and Prayer. Great work by all. Thanks for the example of leadership,integrity and accountability. RESPECT. UntilL next time. Peace Out.
So, I stepped up & Q’ed since Gastone Volun-told me. I thought some Shark Week BeatDown would be a good idea.
Pledge
Disclaimer
Warm-up
-each PAX perform 5 CDD’s (one at a time) while others SSH — then same but with 5 Sumo Squats while others did Calve Raises — same but 5 BoxCutter while others did LBC’s
-then we did some Neckies
-then a Mosey around the block to parking lot at coupons
-partner up & choose 1 of 7 stations to start Station 1 — Great White (blockees) Station 2 — Micheal Phelps Station 3 — Mako (jump rope) Station 4 — HammerHead (10lb sledge to tractor tire) Station 5 — Tiger (plank line walk) Station 6 — Blue (Bobby Hurleys) Station 7 — Bull (Mike Tyson) PAX do station exercises until 5 sledge swings have been completed by each team member at HammerHead — 3 sets were executed — PAX helped load coupons back into truck bed
mosey to Pavilion steps to do a set of Deep Sea Diver
Mosey in parking lot in straight-a-ways / bearcrawl at ends. 1 lap executed
Mosey to start. At this point it was 6:11am. Tried to close out early, but PAX wanted to exercise ALL 45 minutes. So we did some Flutters & another an movement. Then Roscoe jumped to get us to perform his new dreamed up burpee idea called the “SLURPEE”. Not gonna tell you how it goes, cause Roscoe has Co-Q Saturday & you will have to show to know.
Announcements
Prayer Requests
COT
it was an honor to lead such a great group of guys. You guys mean more to me than you know. THANKS
A large crowd gathered in the sun at Midoriyama on Tuesday afternoon. Lot’s of mummblechatter was going around before the start. I figured once we got started I could knock that down a bit. We had several FNG’s so a disclaimer was given and we got to it.
Warmup:
SSH x 20ic
Don Q’s x 20ic
Pledge. Let’s mosey but not that far.
The Thang: 11’s That’s all we did!
1st parking lot-Merkins on one side and little curb dips on the other. However it was the back and forth that got everyone. Bearcrawls! I warned everyone they may need gloves. Many tough guys laughed at the idea. The asphalt there isn’t smooth and it is pretty toasty that time of day. About half way I noticed most of the crowd had modified to lunges so I called the bearcrawls off and we just ran the rest.
Somewhere in here we picked up an FNG who was with his family at the playground.
2nd parking lot-Bobby Hurley’s and CDD’s. NUR back and forth. I heard the comment that the NUR’s go well with the BH’s(mental note taken).
3rd parking lot-Monkey Humpers and Mike Tysons. Long jump or bunny hop back and forth. Quite a few PAX modified the jumps. I was a little disappointed but they tried I guess. Shout out to Pockets who ,was next to me, continued to push himself through this one. Tooltime was on the other side of me but was very quiet except for when he was complaining or making excuses.
4th parking lot-Low on time so let’s do what we can. Burpees and Don Q’s. Lunge back and forth. We got a few rounds in before time was called. I think Slaw got in one more round than the rest of us just because he is a burpee loving weirdo.
COT:
Announcements- SFN Race, Stanley 5K Sept. 23rd-Good fundraiser, let’s represent in the Mayor’s town. I’m sure he is already signed up! Fundraising for F3 fall expansion. Lot’s more in the nation, check out the news letter.
Namerama: Welcome FNG’s Batman(our friend from the playground, Hopefully he and his dad will come back to see us), Crabgrass, Wrong Turn, Muggsy (2.0)
Prayer Request and Prayer
Moleskin:
As I suspected the mummble chatter was at a minimum once the workout started. We really didn’t have a lot of time since we never stopped moving. Strong work by all! I had about three more things in the wienke. I guess I’ll save those for next time. I hope to see all of you then! Keep up the good work on the EH. I’m really impressed by these PAX continuing to bring in the FNG’s.
7 HIMS showed up on a brisk August morning to experience beat down # 2 from Wheezy. Was hoping for 8 and right at the last minute we got it. So here we go.
Warm ups:
SSH x 20, Imperial Walker’s x 20, Don Q’s x20 all done IC. Once everyone started getting loose, a I call out 5 mins of burpee’s “In memory of Tiny Tank”. When I meant to say “In honor of Tiny Tank”. As everyone started looking around at each other, the laughter and mumble chatter began. So from there on out, all of the exercises we did were “In memory of Tiny Tank!”
Then a quick mosey to the circle at the front of the school for some M inspired workouts”In memory of Tiny Tank”. We did 4 exercises: Merkins, Seal Jacks, Reverse Lunges and Mountain Climbers. We did one minute sets of each exercise with a 30 sec rest in between. Then repeat.
After that we headed to the student parking lot for some 4 corners action “In memory of Tiny Tank”. 1st corner, Burpees, 2nd, Merkins, 3rd, Squats and 4th LBC’s. Go! After 1st corner does 10 Burpee’s, they run to relieve 2nd corner and so on and so on. We got through 1 1/2 rounds before a mosey back to the flag.
We still had a little time left so we did a few ab exercises. That went well till Tesla called out Protractors and wouldn’t stop.
Pledge, announcements , and prayer request to finish us off.
By the way, just joking Top Hat! LOL!
First I want to apologize in the delay to get this out. With the move and settling into my new role it has been busy, but that is no excuse for not getting it out sooner!
This Q started back on 1/1/2017. T-Square had the heart and the vision to approach me, one sad clown, and invited me to this thing called F3! I’ve been wanting to exercise more and be part of a community of men that pursued God and fitness and this seemed to be the perfect fit. I knew my track record though and figured I wouldn’t commit and follow through and gave myself at most 3 weeks before having some excuse not to continue with F3.
I decided to go and it took me a couple days of saying I would go before finally defeating that darned fart sack! It was chilly morning and I came out in work out pants, two layers of shirts, a coat, and a stocking cap. I soon realized I was way over dressed and couldn’t shed the layers fast enough. Unfortunately it was one Gastone’s Hill workouts and I had no clue where we were going next so I just continued to sweat to death instead of littering the homeowners yards with my displaced clothes while Gastone tried to kill me. Here is the link to my first exercise…
Thank you Gastone for making it so remember able that I came back for more. I couldn’t keep up at all and think I may have done 5 flutters and 5 merkins before collapsing it was all I could do to just try to keep up by doing maybe a 1/3 of the exercises. It all finally ended and it was then I got the name Bulldog, to Hell with Georgia!
I started to come Monday through Saturday, with a few appearances at Goat Island but ended up between Martha’s House, Folsom, Downtown and the Scheil. I started to go everyday not for the fitness but because I was so soar from the previous day I realized that working out the next day it helped the soarness go away. The fitness may have been the first thing that brought me to F3 but it was this group of men that kept me coming. I knew that this group of men really was special, and not just that Whoopee kind of special. This group was on mission and on purpose to build up men through true community and through Christ’s power and prayer.
I got the privilege to lead this group multiple times but was never so honored in my life to lead my last Q with this group (38 men from my count). I knew Folsom’s Saturdays were getting larger and was expecting to have about 15-18 men there but you all kept it a great secret of a convergence. I was in awe, honored, and humbled that you all would come out to support me on my last Q. It was again a shinning example of the brotherhood formed in this group. I’ve served and lead in a church and a fire department for years and never experienced this type of strength and bond. I tried to make a short speech expressing my thoughts and appreciation but I knew if I was going to keep it together I better get started so SLAUGHTER STARTER!
So warm up was the slaughter starter. Then a mosey to the bottom of the large park lot, it was the largest area I could think of to give us enough room for the next exercise. Dora Hill Climb. Partner 1 does exercises at bottom of the parking lot while Partner 2 runs up to the top of the parking lot (75 yards?) does 5 burpees, and then runs back down and switches with Partner 1. Exercise were
After Dora, we mosey’d around till we got the the tennis courts. Here again because of the group size split in half. Half of the men lined up on one side of the tennis courts and the other half on the other.
Rinse and repeat. At this time we tried a new exercise. We met in the middle of the courts at the net, half on one side and half on the other. Group 1 got shoulder to shoulder, at this time a few men lost their shirts and it was quite nasty at the amount of sweat and stink that was coming out of us…anyways shoulder to shoulder in a sit up position, arms locked together and feet under the net with Group 2 standing on our feet. 15 sit ups in cadence. This was an awesome exercise because as one man starts to struggle in completing the sit up the two on either side is arm locked and helps his struggling brother get up to stay with the team. We switched and it was Group 2’s turn. We then rinsed (in each other’s sweat I think) and repeated but at 30 sit ups this time. I think I might call this one, shield lock sit ups!
We had about 5 minutes left in our hour so we did some tennis court suicides with some burpees at the starting line. It was a great finish to an awesome beat down that I myself wanted to kick myself for coming up with. We meandered back to the parking lot. Sparky shared some water with everyone, had prayer requests and announcements and then I was presented with an F3 shirt signed by you all. This shirt and the surprise of the convergence was amazing, I will always treasure this day and the gift of the shirt, the gift of being part of this group.
We finished with the pledge, pictures and pancakes that probably needed a large flat shovel to flip! It has been great men and I look forward to working out with you all again if God allows!
5 showed this morning for an allen tate led beat down. temperature was 62 degrees with very little humidity. weather that one could get used to.
warmups: SSH x 20IC, cherry pickers and hillbilly walkers x 15IC.
mosey up to the flag: 25 burpees OYO
pledge
mosey to walmart and back to the flag: 50 lbc.
mosey to the parking lot by the pond, 75 x-sit-ups. (bulldog would be proud)
mosey to the starting parking lot: 100yd bear crawl.
circle up for squats, lbc, flutter kicks and a few others all x 15IC.
time.
announcements: christmastown 5k. jj 5k.
prayer requests: a friend of allen tate, roadie’s m’s grandmother.
bom: allen tate closed us in prayer.
22 Strong showed in the gloom for a undetermined workout that may or may not include Forrest Gump, Grinders, Wolves, Dora and Pain. We did have an FNG so a quick disclaimer was shared before the warm up.
IC Warm up as follows:
SSH X 15
Imperial Walkers X 16
LBC’s X 15
Groups split at this point with 6 for the pain lab and 16 for the serving of Stroganoff.
Mosey to the flag for the pledge before heading up to the Grier Middle School track:
The Thang
Wolfpack Grinder:
Squats IC X 10 (The Q’s personal space was maliciously invaded throughout the squat work)
Run 1/2 lap – 25 Merkins OYO (Plank for the six)
Squats IC X 10
Run 1/2 lap – 30 Mountain Climbers OYO (Plank for the six)
Squats IC X 10
Run 1/2 Lap – 50 LBC’s (Plank for the six)
Squats IC X 10
Run 1/2 Lap – 30 Plank Jacks (Plank for the six)
Morrocan Nightclubs IC X 20
Round 1 Complete
Rinse & Repeat above for two full rounds of the Wolfpack Grinder
Mosey to the parking lot just beside the GMS cafeteria…..oh the memories. Time for some Ab Dora.
Partner up for some cumulative Dora reps.
Partner 1 performs exercise reps (Cumulative count with partner). Partner 2 sprints/runs/moseys/skips around the cafeteria and back.
100 LBC’s; 200 Flutter Kicks; 300 Freddy Mercury’s (This went way quicker than expected…..too much time remaining)
Mosey to picnic tables beside track for some IC set work:
Dips X 15
Derkins X 10
Step Ups X 16 (These benches are higher than YHC realized)
Rinse & Repeat (Still time remaining)
Meander to track for one last set of low & slow IC squats X 20. There may have been some Merkins here also….I forget.
Mosey back to the Schiele for some Mary:
Box cutters, French fries, Mountain Climbers, Slurpees (especially diabolical), Dying Cockroaches, LBC’s?……seems like there was something else???
Good work men.
Announcements: Welcome FNG Dobby. New coffeeteria location at New York Bagels.
Several prayer requests.
As always, it was an honor to lead the group this morning. Thanks to Whoopee for reminding us about the goals for each workout and how the Wolfpack Grinder can hit on all of them. YHC tried to keep the heart rate up without vomiting……it was close.
Until the next one. Aye!
Stroganoff
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