Fitness, Fellowship, Faith

Tag: Downtown (Page 1 of 21)

Downtown 2/2/24

The site Q of Downtown knew YHC owed him a Q due to my persistent sickness through the months of December and January. YHC finally got to feeling better and took the Q on 2/2/24. Being the blissfully ignorant idiot YHC is, he completely forgot it was groundhog day! YHC could’ve compiled a better Weinke if he would’ve remembered it was groundhog day! Oh well. 0530 struck and it’s time to clock in.

W/U: SSH, Don Q’s, Arm circles

Thang: Mosey to the parking deck. Along the way, a former Nantan was heard saying “slow down!”. You really hate to see it! Once we get to the parking deck, the Q calls the exercise.

The “Laredo” consists of 6 rounds of:

  • After 24 Squats
  • 24 Merkins
  • 24 Walking Lunges
  • 400 meter run

Since we didn’t have 400 meters (that’s what she said), we ran the straights and nurred the ramps. Once at the top, take the stairs back to start. This took longer than the Q anticipated, but it was a burner.

Next, we lined up at the top of one of the ramps for some triple nickel. 5 rounds of:

  • 5 Mike Tysons at the top
  • Bear crawl down the ramp
  • 5 Flutter kicks IC
  • Joe Hendricks back up

After the first round, the realized that only he and Short Sale were the only ones doing the bear crawl down, Joe Hendricks up. Everyone else Joe Hendricks’ed down and bear crawled up. Whatever. At least work is getting done.

Mosey back to the start, stopping along the way for 10 H/R Merkins, 20 SSH. A train rolls through, so 5 Burpees.

Finish up the last 2 minutes with some Mary.

Announcements:

  • Folsom Nationals on 2/10 @0630. Park in the lower lot.
  • Bring canned food to the Folsom Nationals. BOS will be collecting cans for a canned food drive.
  • 2nd F lunch on 2/21 @ Estia’s in Belmont (the old Quincy’s in Belmont for the RESPECT crowd)

Prayer requests:

  • Wirenut’s family
  • EZ Rider’s dad
  • Luke Newsom
  • Anchorman
  • Turtleman
  • Huckleberry
  • The family of Dr. Skeet

Thank you for all the PAX who came out to support YHC. He truly appreciates it. Keep pushing the rock, men!

L8R SK8RS,

Slaw

 

 

Downtown Do Gooders

I have the Q Downtown in place of Slaw who has some sort of fungus they haven’t identified yet. I always expect a large crowd at Downtown but alas, many Pax are no doubt resting for a strong 2024 so with a solid 6 strong men, we endeavored to persevere!

Warmup
Pledge
MNC’s
SSH
Cotton Pickers
Hillbillies
Leg Stretches
In honor of Slawbag, 5 Burpees OYO.

Mosey to back of truck for quick block work, or as I was reminded, these are half-blocks.

Curls x 30
Triceps x 30
Shrugs x 30
Swings x 30 and Repeat.
There was a train and we obliged with 5 more burpees.

Mosey to top floor of the Parking Deck running up the ramps.

20 merkins and 24 LBC’s then run to the bottom floor using ramps for 20 Mike Tyson’s and 24 Reverse Crunches and run back up using stairs as yet an unannounced number of cycles. I think Wichita and Clutch did 5 and the rest did 4.

Mosey back to the truck for a one more round of half-blocks.
Curls x 30
Triceps x 30
Shrugs x 30
Swings x 30 and back to the flag for time.

I was studying the Book of Titus and noticed a theme that is good for everyone to employ. Do good. There are many verses in Titus all pointing to this simple but powerful lesson. DO GOOD.

“Rather, he must be hospitable, ONE WHO LOVES WHAT IS GOOD, who is self-controlled, upright, holy and disciplined.“ Titus‬ ‭1‬:‭8‬ ‭

“In everything set them an example by DOING WHAT IS GOOD.”‭‭ Titus‬ ‭2‬:‭7‬ ‭

”….. a people that are his very own, eager to DO WHAT IS GOOD.” Titus‬ ‭2‬:‭14‬

“Remind the people to be subject to rulers and authorities, to be obedient, to be ready to DO WHATEVER IS GOOD” Titus‬ ‭3‬:‭1‬

“And I want you to stress these things, so that those who have trusted in God may be careful to devote themselves to DOING WHAT IS GOOD. These things are excellent and profitable for everyone.“ Titus‬ ‭3‬:‭8‬ ‭

“Our people must learn to devote themselves to DOING WHAT IS GOOD, in order to provide for urgent needs and not live unproductive lives.” Titus‬ ‭3‬:‭14‬

Announcements:
Beer Mile at Sargento’s Saturday 12/30 at 11 am
Convergence at Martha’s 1/1/2024 at 7 with EC run or ruck at 6.

Prayer Requests:
Slaw, Jackson Hall, Turtleman, Oompa’s coworker’s family, Wichita’s dad, Clutch’s coworker’s daughter, GUmby’s mom, Broke’s mom and Wirenut’s mom and also remember our guy Ball Joint.

*NMM Lots of discussion about getting older, taking naps, antique shopping, the idea of being a grandpaw someday and inflation. Problems were solved.

Double Deuce

The forecast for today looked rough earlier in the week, but the rain held off and a solid number of PAX turned out to end the workweek on a good note. Here’s what went down:

Warmup – various exercises all x22 reps

Mosey to the parking deck

22 Merkins, Squats, Big Boys and Mtn. Climbers then run up two levels and down two flights of stairs

Rinse and repeat x4

22 CDD’s then bear crawl the ramp and do 22 hammers at the top, karaoke the flat then repeat exercises and lunge walk the ramp. All the way to the top then down the stairs. Rinse and repeat.

Still a little time for some “rugby” sprints on the way back down the parking deck and back to the flag.

 

Announcements

Convergence and Christmas Party tomorrow

Beer ruck 12/9

Beer mile 12/30

 

Pray for Turtleman, Jackson Hall, Huck, EZ Family, Bedpan niece, Wirenut Family, SA surgery

 

YHC took us out.

I’m Broke

Did you ask leppard to Q

10 men posted to downtown on Friday. It was nice and warm for a November morning. Sweat was spilled. It was mostly mine as it was just my second BC in the last 2 months. It would have been my third had Slaw not shat all over me the previous day when I accepted the Q at Midoriyama upon his request. Once he found out the 1st F Q was available it was like I wasn’t even alive! Anyway.

Warmup: Doesn’t really matter

The Thang:

On the steps at the pavilion-hop up the steps. 5 Cdd’s at the top, hop down and do 5 at the bottom. 5 rounds

Next we did some deep sea divers for a few steps until I ran out of vertical/horizontal distance

Let’s mosey down to Main st.

1st corner 10 merkins, Around the block we went stacking them. 10 merkins, 20 lunges, 30 lbc’s, 40 mtn climbers.

Over to the Methodist church parking lot and partner up.

11’s. Run in opposite directions and do 1 little gumby in the woods. Run back and meet your partner for 10 booyah merkins. If you undertstand 11’s you know what happened next.

Mosey to the parking deck and partner up again

P1 does BTTW while P2 runs up a flight of stairs and back. Do 5 rounds. This sucked!

After this we did a few rounds of wall sits and dirty hookups before heading back.

COT:

Pledge

Announcements-Get signed up for the Christmas party and vote even if you aren’t coming(Freight 2023 most supportive/pickup the 6), help Broke out by showing up and helping SFN at the Christmastown 5k.

Prayer Request-SA took us out

Seven Step Program

When Sister Act reached out about taking a downtown Q, YHC knew it couldn’t be a lightweight weinke. It needed to be something that would be tough but also foster the mumblechatter that is so valued Downtown.

YHC arrived to find a few PAX waiting and several other screaming into the parking lot close to time. 0530… so let’s get after it.

(Very) brief disclaimer
Warm-up
SSH IC x 12
LBCs IC x 12
Merkins IC x 12
Imperial Walkers IC x 12

The Pledge

Let’s Mosey towards the bridge. YHC knew that Whoopee was doing the Chad1000 at Bess that morning so the plan all along was to incorporate as many step-ups into the workout as possible.
We stopped at the planters over the bridge for just that opportunity.
Step-ups – 25 each leg

Mosey towards the parking lot across Long Avg below the stairs. Time for what I named Stairway to Seven. Not step-ups, but we did go up steps.
Partner up – Partner 1 does the exercise AMRAP (not the missle system) while P2 runs up the stairs, across, and then down the other set of stairs. Once P1 returns, P2 runs while P1 does same exercise. 7 trips up the stairs for each partner
Round 1 – Seal Jacks
Round 2 – Squats
Round 3 – Flutter Kicks
Round 4 – Perfect-form Merkins
Round 5 – Calf Raises w/ Morrocon Night Clubs
Round 6 – Big Boy Sit-ups
Round 7 – Burpees
Then, Burpees until all groups were done

Mosey back over the bridge. First time through, Wirenut mentioned there were bars that were perfect for pull-ups. Great idea.
2 by 2 like Noah and the Arc, the PAX would do 5 pull-ups each while everyone else did Step-Ups at planters on bridge.
When all pairs had finished, YHC decided we needed another run of that. So we repeated down the line again. Just to note, a little better the second time, but not much.

Mosey to the parking deck. PAX would do 10 count of each of 7 exercises from Stairway to Seven. So…
Seal Jacks x 10
Squats x 10
Flutter Kicks x 10
Perfect-form Merkins x 10
Calf Raises w/ Morrocon Night Clubs x 10
Big Boy Situps x 10
Burpees x 10 (5 were called, but Q gave into peer pressure to not seem weak)

Mosey up stairs and around to next floor. Repeat of 7 exercises x 10.

Mosey up stairs again to top floor. Time only allowed for 10 burpees.

Mosey back to the flag. Flutter Kicks until a false stop was called with 20 seconds to go. As to not cheat anyone, 2 burpees were called. Time…

Announcements
Post tomorrow to honor Veteran’s Day – Hero WODs at each AO
11/18 F4 Trail Run – see Freight
Thanksgiving – Ultimate Frisbee @ 0700
Christmastown 5k – see Broke
12/2 Christmas Party and Convergence @ The Yank

Prayer Requests
Flintstone’s son
Montana
Turtleman and family
Southern Bell’s son
Safe travels in upcoming weeks
Jackson Hall, praise that tumor appears to be shrinking
Wirenut’s mom
Pallbearer’s son

Prayer to take us out

Until next time…

Downtown Beatdown

Whoopee posted that EC was at 0500 so we got a little running and merkins and lbc’s around the town square and the parking deck roof.  A little EC never hurt anyone!

We had a nice crew roll in for the start time with a couple tardies.  We began with the disclaimer and pledge before a brief warmup consisting of 10 merkins, Imperial walkers, SSH, and squats before moseying to the wall.  We completed 50 squats oyo and then wall sits with air presses and marching. We moseyed to the top of the deck.

The PAX counted off in one’s and two’s and locked arms for some formation lunge walk.  Pretty bad q fail but line 1 had it together.

The THANG:

At the top of the deck, do the following:

25 burpees, lunge walk to the other side of the deck, mosey back

50 merkins, lunge walk to the other side of the deck, mosey back

75 shoulder taps lunge walk to the other side of the deck, mosey back

100 CDD’s lunge walk to the other side of the deck, mosey back

75 shoulder taps ,lunge walk to the other side of the deck, mosey back

50 merkins, lunge walk to the other side of the deck, mosey back

25 burpees, lunge walk to the other side of the deck, mosey back

For those that finished first, take the stairs to the bottom of the deck and run up the ramps to the top again.  Repeato for the six.

This took most of our time so rounded up the PAX and moseyed back to start where the clock rang 0615 and we ended the workout.

Some quick reflection on  F3 and what it means…the brotherhood, the mental and physical acceleration, the energy to go and serve, the hardest part of your day is already over…

What a blessing!

Announcements:  Second F lunch next Wednesday at noon at Hillbillies in Lowell

The Folsom Winter Nationals (Convergeance) on February 11 at 0630.

Extinction Run March 4th, Primal Brewery in Belmont

Prayer Requests:

Wichita’s Family,

Gumby’s Family

Wirenut’s Family

Mayor

Big Pappy

Captain Steubing’s (former) co-workers

Several FIL’s need prayers

It was a great morning to be a part of something like F3.  The numbers are looking good in 2023 but we still need to be hunting FNG’s as there are men out there that need what we share.

Aye!

Roscoe

Police of Form

Nice crowd at Downtown this morning. It started quite but quickly ramped up to form bashing and trash talking.

Warmup:

SSH, low slow squats, LBC’s. Let’s mosey down the street about a block.

The Thang:

Pretty simple workout this morning. 5 exercises then a lap around the block making all left turns to return to where we started. First part of the block mosey, 2nd part pick up the pace, 3rd part slow back down, 4th part pick it back up again. After that we made our way to the next block and continued this for 4 blocks.

Exercises were 5 burpees, 10 Bonnie Blairs, 15 Merkins, 20 Monkey humpers, 25 Freddy Mercury’s.

The goal would’ve been to get to Garrison but we had about 3 more laps to get there. The trash talk quickly ramped up as SA was defending his stance on Rev Low Carb’s(aka BLL) Merkin form. This turned into others pointing out lunge and squat form. Brotherly love runith over!

Time to head back we stopped at each intersection for 10 squat jumps and 10 WWI’s.

Time! Most got in about 2.75-3 miles all uphill both ways!

COT:

pledge

namerama

Announcements-beer mile tomorrow

Prayer Request-Wirenut’s father and family, Huck, Gumby’s family, Turtleman

Moleskin:

Great job this morning guys. Mostly on the mummblechatter. It’s one of my favorite things about working out with y’all. If you didn’t know. The best part of trash talk between men is there is usually a smidge of truth sprinkled in with some humor to help you take it a little better. We all make mistakes. We all rush sometimes. We don’t always have the best form. We all short stroke it(that’s definitely what she said) sometimes. You just have to be able to take the constructive sarcasm and improve upon it.

AAR

11 pax posted at Downtown on Friday. It’s been a busy few days so I’m just getting to the BB. That said it’s only day 3 so I’ve still beat Pockets and SA by 27 days.

Warmup:

Blah blah blah lets mosey

The Thang:

Starting at the intersection of Main and South we did 1 rep of 2 exercises and hit the road. We continued this throughout the workout adding 1 rep at each intersection. We made it up to 13 before we ran low on time. Should’ve made it to 15. The exercises were burpees and seal jacks. I believe that comes to about 91 reps of each.

Along the way we stopped at various places for some other work. Behind the police department we did Miranda Rights x 10 ic. Lots of complaining about these meow! At the wall of Leather and Lace we did Dirty Hookups x 10 ic, seemed fitting. In the parking lot behind the baseball stadium we did route 66 Bobby Hurley’s. We also threw in some broad jumps and squat jumps using the long line of handy cap parking spaces. Along the front of the stadium we stopped for some Nolan Ryan’s x 10 ic on each side. We stopped off in front of the police department for another round of meows and Miranda Rights. As we ran short on time we made our way over to the South st hill. We NURed up stopping for a WWI at each light pole. A few confused PAX stated they added a rep each time.

COT:

AAR-After Action Report-Since the purpose of F3 is to create leaders I talked a little about what an AAR is and why it’s needed. If you don’t know how you did then how can you improve? I asked the PAX to give me 2 things I did well and 2 things I need to improve. Give it a try on your next Q.

Pledge

Announcements-F3Dads next weekend at The Yank, Dad skate 9/17, JJ5K 9/24, Rumor of a CSAUP 9/10.

Prayer Request

Moleskin:

As I write this I’m still a little wired from the move to our new home this weekend. There were 15 HIM at the house to help unload the truck. There was another roughly 5 that were at the apartment to help load. That is insane! My wife has been showing everyone the picture we took and telling them about how you guys knocked out our move. My daughter was even quite impressed by “Tha Boys”(that’s how she refers to you) and she isn’t impressed with much these days(the teen years are gonna be hard). I’m so thankful for F3 and meeting you guys. I can’t imagine not having men like you in my life! Anyone that doesn’t is surely a sadclown compared to what I have.

Meat Fog

13 posted to downtown this morning. At least 4 put in some EC. 2 of those stayed for the boot camp. Kuesh made up something about a bowel movement so he could leave(like we thought he was going to stay). Buckeye doesn’t like our poor merkin form and suggested a new pushup exercise we may try at a later time.

Warmup:

12 sealjacks ic

12 merkins ic

12 squats ic

12 lbc’s ic

My daughter turned 12 yesterday!

mosey to the parking deck

The Thang:

Partner up. P1 runs to the other end of the 1st floor and back while P2 lunges toward the end. Switch. Keep doing that until you reach the end. Wheel barrel up the ramp. This style continued all the way up and it included bear crawl, crabwalk forward, crabwalk backward, lunge backward, crawl bear.

Mosey back down bear crawl the ramps. One Pax missed some of this due to having meat fog.

Partner up with a different partner. Partners run different set of stairs meeting in the middle of the next floor for 10 booyah merkins. Rinse and repeat to the top.

Mosey back down crab walk the ramps.

Partner with a different partner. P1 does an exercise on the wall while P2 runs up the stairs across the next level and back down the stairs. Exercises were BTTW, Wall sit, donkey kick, glute bridge, and dirty hookup. There was a lot of moving around due to some rot gut by several Pax here.

Mosey out to South st. Start with 1 burpee and add one at each light pole up to Main st. At the top of the hill we were at 9.

COT:

Announcements-convergence 7/16 at Folsom, tubing 7/30

Prayer request-our kids, several family and friends. Leppard took us out.

We Just Missed That One…

After a rough & tumble night of tornado warnings, torrential rains, and lightning that could rival a good July 4th celebration I was crossing my fingers that the severe weather would be gone by the time 5:30 rolled around.  Quick check of the weather app and though it was going to be close we should be good.  Driving in my confidence waned but soon the windshield cleared and it looked like my back-up winke would not be necessary.  I arrived first but was soon joined by three other PAX.  I must have missed it but apparently at a recent post Mayor was quite adamant that our own Nantan was very ill prepared because he used the F3 Deck of Pain to lead a workout.  I listened to conflicting stories but it made for excellent mumblechatter!  So much so that we started a whole minute late!  Next was the pledge.

Warm Up: (IC) 1 Burpee / 20 SSH / 2 Burpees / 15 Gravel Pickers / 3 Burpees / 10 Goofballs / 4 Burpees / 5 Abe Vigodas / 5 Burpees

The Thang:  Mosey across the parking lot for Dora 123 around the County Administration Building (Merkins / Squats / LBCs).  Then a fellowship mosey back to the Pavillion for Dirty 11s climbing the stairs up/down across the pavillion (American Hammers / Big Boys).  Finally back to the start for some Dora 321 around the water fountain area (Dying Cockroaches / Flutter Kicks / Shoulder Taps).  We finished up with a short round of Mary.  The mumblechatter continued right til the end and the current reign and length of term for the Nantan was questioned  😮

COT:

Announcements:  Memorial Day Murph (Martha Rivers) / F3 Dad’s Needs Qs for June & July (Folsom & Gashouse) see Mayor / PT Test 6/18/22 (Father’s Day Weekend)

Prayer Request:  Angela Duncan oral cancer (PH’s sister-in-law) / Turtleman / Huckleberry / Sargento’s M persistent cough / EZ Rider recovery / the Uvalde, TX shooting victims & families / Put our own personal egos aside and let God’s will win out / Don’t ever skip a chance to give your loved ones a hug and tell them you love them / We all learn how to deal with TRUE struggle / Sarlacc’s 2.0 / Praise report from Tippmann for not getting hurt after being hit by a semi truck recently

As always, it was an honor to lead

Move Over Rover & Let Jimi Take Over!  PH

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