Category: News (Page 4 of 25)

5 HIMS joined YHC for a post-Annihilation work out at Mount Hollywood! There were some moans and groans..even from Mr. Annihilation himself, who also informed us that there is an actual place in the U.S called, Good Grief. Who knew? Glad to have you there! Great to have GoldDigger..though this may have been option #2 since there was no run today for him; Blue Print is a force to be reckoned with; Freon is a trooper after having returned from church camp with a bunch of insomniac boys; and Pillager pushed not only himself and others..while reminding me how much quieter dogs are..as opposed to kids. Terrific group and time, as always, at Mt Hollywood!

Pledge

Warm-Up: 10 IC: Gravel Pickers, Toy Soldiers, Imperial Walkers

Thang:

Quarter Pounder

Mosey or Sprint to the 25 yards and Do 25 merkins, NUR to Goal

50 and do 50 LBFCs, NUR to Goal

75 and do 75 Mountain Climbers, NUR to Goal 

100 SSH, NUR to Goal

Growing Pains

An abs routine that consists of three exercises done with iterations of 30 in cadence or on the Q’s count, each getting more “mature.” Start off with 30 LBCs (preferably 4-count, in cadence), immediately move into 30 Big Boys, then immediately into the Superman position while the Q counts off 30 seconds (can be done in a 4 count with the PAX). 

Obama

In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins.

War Hammer

This exercise is a combination of a World War II sit-up by adding four American Hammer reps at the top of the sit up: 1/4, 2/8, 3/12…

7 of Diamonds

For the first round, do 7 reps of Burpees at each of the 4 corners with a mosey in between corners. Round 2, 14 four count Flutter Kicks at each of the 4 corners. Round 3, 21 Werkins at each of the 4 corners. Round 4, 28 Calf Raises or Squats at each of the 4 corners.

40s: Dips/Shoulder Taps

Announcements:

See Preblast for Whetstone/Shield Lock Information

Prayer Requests:

Hacksaw injury

Jackson Hall and Ratchet/family

Huck

Turtle Man

Word:

The Lord is gracious and merciful, slow to anger and abounding in steadfast love. The Lord is good to all, and his mercy is over all that he has made.

Psalm 145:8‭-‬9 ESV

” Grace pardons, while mercy empathizes and consoles. Grace is God’s love to the guilty; Mercy is his love towards the distressed. It is because of God in his mercy feels for us in our distress that he shows his grace in pardoning our sins and relieving us from our greatest danger. The Lord Jesus is the most wonderful gift of God’s mercy to us, and every other gracious benefit flows from that immeasurable gift. There is more mercy in the Lord Jesus than there is sin in us. The more we contemplate God’s mercy in his Son, the more committed we want to be to his service and the gospel.”

YHC took us out.

Nice work, Men!!

Seuss

Whetstone/Shield Lock is ready for a restart! Interest in Shield Locks, in particular, and in Whetstone is being expressed among F3 Pax! I, as well as the members of SLT, believe this is a great time to begin afresh, or even to re-establish Whetstone/Shield Lock relationships: to get Blades and Stones paired together and to promote Shield Lock relationships with intentionality. A Whetstone or Shield Lock will help you be more accountable and quicken your acceleration in life.  

So, why be a part of Whetstone in a Blade/Stone relationship? From F3 Nation Q Source: the Stone (Mentor), the harder of the two, sharpens the Blade (Mentee) while he himself is being sharpened. It works best between two men who are not at the same point in their journey. This must be a committed relationship for an unknown period of time and must be done with deliberation.

 It must involve: 

Proximity – meeting physically and consistently at a set time

Purposefulness- Is there a specific need, area, topic that you as a blade need to discuss?

Periodicity- meeting frequently. 

This takes a commitment! So, sign up – but realize when you do, you are committing time and effort which will be well worth it!

Why be in a Shield Lock relationship? This is a more horizontal relationship of support, encouragement, and growth. A Shield Lock is best with four PAX, but three is also ideal. These Pax meet formally for a purpose; or informally, with Pax agreeing to run, ruck together, or have coffee and discuss common things as peers. 

How to get started? 

DM me (Dr. Seuss) on Slack; Message; or call me. 

Any F3 Pax can sign up at any time. However, for this initial restart, I would like to have responses, for those interested in being a part of Whetstone or Shield Lock, by the end of this week. I can, then, work on pairings in order to get going sooner, rather than later. There will also be information on Slack and Announcements at all the AO’s this week.

Look forward to hearing from those interested! God’s timing is perfect!

Seuss

15 pax came out for a run, ruck, or walk at the Sword today.

YHC then talked about the word “steadfast”: firm, unchanging, unwavering” and shared a favorite Bible chapter, Psalm 86:

 5  For you, O Lord, are good and ^pforgiving,

^qabounding in steadfast love to all who call upon you.

13  ^dFor great is your steadfast love toward me;

15 But you, O Lord, are a God ^gmerciful and gracious,

slow to anger and abounding in steadfast love and faithfulness.

Announcements:

Lunch at Noon, this Wednesday, June 21, Logan’s

Annihilation at Old School this Saturday with Sister Act Q

Prayer Requests:

Norwood

Praise from Wirenut for his wife remaining steadfast as he celebrates his Anniversary.

Sarlaac took us out.

Great to be at the Sword again,

Seuss

9 bike riders and 3 runners got together at Crossroads for cardio, fellowship, and our leadership lesson featuring General Eisenhower.

First of all, Happy Birthday to Mayor!

Slaw wins the award for best dressed; Haze..well..

Broke’s broken in my bike already. Looks like it finally has found its home.

Gearwrench wins the survival award for making it back alive despite a close clip.

Freight was doing some Father’s Day shopping for himself..just in case;)

Gumby tried for a free drink.

Wirenut seemed a little lost for words when Mayor suggested that he lead a Q Source.

Wik and I had great fellowship as we ran the Blart loop. Blart runs this consistently.

Word:

and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith—Phil. 3:9 

“God himself, through his Son’s atoning work, sets everything right between him and us by counting Christ’s righteousness to us – the actual righteousness of His Son.” 

Wik took us out!

So much to be thankful for..you F3 guys are very much amongst them!

Seuss

7 HIMS joined YHC and pushed themselves today. Achey Breaky has been coming back out. He did great..despite the fear that he would splash merlo. He didn’t! Keep on pushing! Blue Print surprised me and came up from Mt Holly. I hope he wasn’t too disappointed that we stayed within the confines of the tennis court, and that some of the workout was a little familiar.

But, we explained that we had done Heartbreak Hill 5 times with Westside on Tuesday, that there is a field with a hill to slip on, hidden coupons, rocks to pick up, trails to blaze,  enough area to get in a good 4 mile run, restrooms to maintain. Gear Wrench said there were some guys there to fix a toilet already, then said it was on account of one of our guys..haha. Ball Joint wants to see if he can get the water turned on so that we can have a “Splash Pad” workout one day. I don’t know about that, as Gear Wrench expressed some concerns about pee on the pad. So, come back again Achy, Blue Print, and others that haven’t been to Folsom for awhile. It has a lot to offer; best of all, it has  guys to push, encourage, chide,  and “run” you!

Pledge

Warm-Up:

10x IC Gravel Pickers

10x IC Hillbillies

10x IC Toy Soldiers

Thang:

Doracides 

100 Werkins

200 Monkey humpers

300 LBCs

400 Flutters-count both legs

1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1 (or use a pole, tree, etc. for your point of turnaround), 1 Perfect-form Merkin, sprint back to partner, touch, sprint to cone 2, 2 Perfect-form Merkins, sprint back to partner, touch, sprint to cone 3, 3 Perfect-form Merkins, sprint back, switch with partner.

Del Brown: 10 Merkins then 25 yard Crab Walk then 10 Diamond Merkins then 25 yard Crab Walk then 10 Merkins. Repeato.

Four Corner Escalator: 10 SSH, 20 American Hammers, 30 CDDs, 40 Calf Raises

Harley Quinn’s: Suicides: 10 yards/10 Crunchy Frogs, 20 LBFCs, 30 CF, 40 LBFC, 50 CF

Elevens: Squats/Big Boys

Announcements:

Lunch 21st

Dad’s 17th Yank

Prayer Requests:

Jackson Hall 

Malley-child Pallbearer brought to our attention

Eli- Big Pappy’s boy- med mix up- observation

Word:

do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.  Philippians 4:6‭-‬7 ESV

“The wonder of God’s grace in His Son is that we may be at much at peace with God as our Lord Jesus Christ himself is. As we experience His grace, we are able to pray, and to pray about everything. The exercise of prayer becomes then a path to peace of the deepest kind, a peace that passes understanding.”

Enjoyed it!

Seuss

4 Pax joined YHC at Mt Hollywood. I love coming to this site, and is nice to be able to get back! I would encourage more guys to post here on Mondays! These men put in some strong work! Nice to have a newer HIM, Choo Choo..glad he is back.

Pledge

Warm Up: Gravel Pickers, Toy Soldiers, Plank Stretches

Thang:

Bear CrawL 1-2-3 With partner: 1 crawls around while other does exercise:

100 Step Ups

150 Glute Bridge

200 Dips

Harley Quinns

Suicides: 10 yards/10 Crunchy Frogs, 20 LBFCs, 30 CF, 40 LBFC, 50 CF

Del Brown

10 Merkins then 25 yard Crab Walk then 10 Diamond Merkins then 25 yard Crab Walk then 10 Merkins. Repeato.

Jacked Up: SSH x 50 IC, Seal Jacks x 40, Plank Jacks x 30 OYO, Crossover

Jacks, Smurf Jacks x 10 OYO

Elevens: Squats/Big Boys

Announcements: See Newsletter

Requests:

Norwood

Friend of Anchorman

Friend of Seuss, looking to begin F3 

Word:

Before they call I will answer; while they are yet speaking I will hear.   Isaiah 65:24 ESV

“God is the giving God. It is God’s character to give us the best gifts. He makes sure that help is always on its way, even before we call upon him for it. God’s comfort is significantly present tense. It is not simply that he has comforted us in the past, but He comforts.

Anchorman took us out.

Great to be back at Hollywood!

Seuss

With the Annihilation, Vacations,  and Forest City Event, I knew the Old School crowd would probably be small. But these guys put in some good work today! Blart was happy for the core, Montross gave me form advice, since SA wasn’t there to do it. I gave some advice right back. Good, even number today for partner work! As we were doing the Name-0-rama, I discovered that no one was over 50 today, but me. Great to be able to participate with the younger generation..keeps ya young. Strong work as we ran around town!

Pledge

Warm-Up: Gravel Pickers-x10, Toy Soldiers-x10, Plank Stretches

Thang:

Route 66 -Burpees

Heartbreak 1-2-3: 100 CDDs, 200 LBCs, 300 Monkey Humpers

ALARM: Courthouse: 50 Shoulder Taps, 100 Calf Raises, 150 Dying Cockroach, 200 Russian Twist, 250 Moroccan Nightclubs

Del Brown: Named after saltwater fly fisherman who developed spectacular Merkin Crab fly. 10 Merkins then 25 yard Crab Walk then 10 Diamond Merkins then 25 yard Crab Walk then 10 Merkins. Repeato.

Harley Quinn Suicides: 10 yards/10 Crunchy Frogs, 20 LBFCs, 30 CF, 40 LBFC, 50 CF

Announcements: June lunch-Logan’s

Prayer Requests:

Jackson Hall

Stepson- Happy Trees

Mom- Wirenut

Word:

Grace to you and peace from God our Father and the Lord Jesus Christ.   2 Corinthians 1:2 ESV

“God’s grace and peace may be constantly renewed to us; and it is on a daily basis- moment by moment-that we require them. The more we daily enjoy God’s grace and peace, the more like Paul we respond in gratitude and put God at the center of our life.”

Thanks for letting me lead,

Seuss

7 pax took at tour of the Goat today. Nice work!

Pledge

Warm Up: Don Q, Toy Soldiers, Plank Stretches

Thang:

Partner Elevens: Across the Bridge with Booyah Merkin/Hand Release Merkins

Route 66: Squats at every lightpole

W.A.S.H: Werkins (50). American Hammers (100). SSH (150). Hip Thrusts (200). 

Core: Call and exercise while a pax goes around circle.

One lap around the site.

Word:

When Jesus had received the sour wine, he said, “It is finished,” and he bowed his head and gave up his spirit.

John 19:30 ESV

“‘Tetelestai’ means it is finished, it stands finished, and it will always be finished! The debt is paid in full! When He gave himself on the cross, Jesus fully met the righteous demands of a holy law. He paid our debt in full. The Lamb of God shed His blood, and that blood can take away the sins of the world.”

Announcements:

Snooze-6/2 in Mcadenville at 6:45

Forest City activities-6/3

Annihilation at Yank-6/3

Requests:

Travel

Kids on Summer Break

YHC took us out.

Always great to Q at the Goat!

Seuss

12 Pax enjoyed fellowship, a cool morning and opportunities to either run or ruck.

We had to be hyper-vigilant as we dodged cars on what seemed to be a busy traffic morning; and Roscoe and I shared how we both seemed to have a feeling of PTSD as he ended his career and I ended a year of constantly being watchful, aware of everything going on around, and ‘on stage’.

Stroganoff was far ahead for about half of the run, just to suddenly appear beside us in the neighborhood. He got a little lost. Suddenly, Defib and Waterboy, who were also ahead, passed us going the opposite direction..having gotten a little turned around, and returned a little late..having done some hill repeats. (Wow, I wasn’t the lost one for once).

Great fellowship and laughs today..much needed.

Announcements:

Snooze begins in Mcadenville on 6/2 at 6:45 am

Special Guest Q at Folsom this Saturday, if you would like that option.

Requests:

Termite’s boy

Word:

When Jesus had received the sour wine, he said, “It is finished,” and he bowed his head and gave up his spirit.

John 19:30 ESV

“‘Tetelestai’ means it is finished, it stands finished, and it will always be finished! The debt is paid in full! When He gave himself on the cross, Jesus fully met the righteous demands of a holy law. He paid our debt in full. The Lamb of God shed His blood, and that blood can take away the sins of the world.”

Always great being out there; thanks for the opportunity to lead,

Seuss