Fitness, Fellowship, Faith
It was a beautiful morning at the sword. Some ran, some walked, and some rucked. Great work and fellowship was put in by all.
The weekly version is
Psalm 127:3 Behold, children are a heritage from the LORD, the fruit of the womb a reward.
Prayer Request
Announcements
Thank you for the opportunity to lead.
Big Pappy
YHC rolled through Big D a little early on Saturday morning and there were PAX scattered all through town getting in some EC. The parking lot was almost full at 0615 and YHC was thinking about how to rework the Weinke to ensure that the large group would get the proper beatdown. 31 PAX at 0630 and its time to put in some work. Since we had an FNG a full disclaimer was given, pledge was said and warmup was skipped. Off to the tennis courts to get started.
Merkincides
5 Burpee’s on the first court then run to second court for 5 Merkins. Back to start for 5 Burpee’s then to third court for 10 Merkins. Rinse and repeat across all courts increasing Merkins by 5 reps each court.
Rinse and repeat as Hammercides
5 Big Boys at start and increasing reps of American Hammers
After a mosey up to the horse arena, partner up and let’s do some Dora. One partner performs the exercise while the other runs a lap on the track. A shorter run was offered, but these rock pushers all took the long route.
100 HR Merkins
200 Big Boys
300 Squats (YHC originally called jump squats but was quickly informed of how bad an idea that was)
Over to the bleachers for a Triple Nickel
5 Diamond Merkins at the bottom, up the bleachers with a squat on each level then 5 lunges at the top. Back down the bleachers with a squat on each level.
Rinse and repeat x5.
Getting short on time so back to the start and finished off with 10 Burpee’s.
NMM/COT
We need to Transform
Romans 12:2 – “Do not conform to the pattern of the work, but be transformed by the renewing of your mind.”
Conforming – behavior / works from the outside in
Transforming – changing character / works from the inside out
Restated (Broke version) the verse could be said this way – Do not behave as the world behaves, rather trust in the Lord who lives in your heart to behave in accordance with his will.
Announcements
Annihilation workout at Folsom on June 27th
PT test at Gashouse on July 18th – Painlab and bootcamp combined, Yank and Folsom are open
Prayer Request
SA’s 2.1
Each other and the day to day battles that many are facing
HIPAA recovery from hernia surgery
Round up and family
Get in a Shield Lock and get involved with Whetstone
YHC took us out.
Welcome to Jacob Spikes, now known as “Higgins”. Great crowd this morning and a lot of relatively new guys really pushing and posting on a regular basis. Iron sharpens Iron and you need to look no further than the Gashouse to see this in action. PAX were pushing each other during EC, going back for the Six and offering encouragement all thru the workout. Great morning and greater group of HIM’s.
I’m Broke
It was a nice cool damp morning rolling into Folsom this morning. With the turnouts we’ve been seeing over the past few weeks, YHC had no doubt today would be different. After a minute or two of chatter, QIC called time to clock in.
No FNGs, but a disclaimer was in order.
Warmarama:
SSH and Gravel pickers X10 IC
Mosey up the road and around to pond 1 parking lot.
Thang starts here;
Line up for Route 66. We’re doing Bobby Hurley’s and lunges walking each parking space in between; 1 up to 11
Mosey down to the larger parking lot by the ball fields.
Line up on the curb for some 11’s. Mike Tyson’s on the curb, run across to the other curb for squat jacks. 10/1, 9/2, 8/3, you know the drill, but each time you cross the center of the lot get a burpee in.
Short recovery here for some words. YHC has a quote that I keep in the back of my mind daily. “The only thing necessary for the triumph of evil is for good men to do nothing.” Edmund Burke. This should be an encouragement for men to step up and be men. Lead as we were designed by the Sky Q. With all that’s going on, just remember that people are watching. We should shine in the darkness. We are called to lead in our families and our communities. We should be open minded, but at the same time stand true to our beliefs. Lastly, love each other and those around you. It doesn’t take much to have a positive impact on the ones you are in contact with.
Now, mosey on down to the lower main lot for some hill work. Triple nickel was called here. Big Boy sit-ups at the top run to the bottom for hand release merkins. Repeat it 5 times. Mumble chatter started to pickup even from the newer men, but all went to work.
Mosey back to the tennis courts. With a couple minutes remaining, Q calls for some Mary and asked several PAX to call their picks. Time was called at 0615.
Pledge
Prayers: RoundUps wife(baby), HIPAA surgery Friday, Pockets mom Recovering, our country leadership
Moleskin: it was an honor to lead the fine men of Folsom, the Premier AO of the region. It had been a while since I had. With all my mess going on, I want to thank you men who continue to encourage me and check in to see how I’m doing. That’s what has motivated me more than anything to be out there. Remember, be a leader. Lead by example. Respect and love others because it is contagious and will help generate and expand it to make our communities better.
MDub out!
19 men at Folsom this morning. FNG, so disclaimer was given. Time to work!!
Warm-up:
Slaughter Starter (20 Burpees)
The Thang:
Stayed at the COT area for the first exercise. Here we would do the WOD, “Fat Amy”. Goes like this:
50 Squats
10 Burpees
40 Big Boys
10 Burpees
30 Lunges
10 Burpees
20 Merkins
10 Burpees
10 SSH
Break to give the FNG the 5 core principles of F3.
10 SSH
10 Burpees
20 Merkins
10 Burpees
30 Lunges
10 Burpees
40 Big Boys
10 Burpees
50 Squats
Mosey to the tennis courts. Everyone lined up facing the entire length of the courts. Exercise called is the Triple Nickel. Exercises used are Wolverine Burpee and Hand Release Merkins. Wolverine is when you go down for regular Burpee, but add left knee to chest then do a Merkin, right knee to chest then a Merkin, then jump up. That’s one! Start with the 5 Wolverine Burpees, run to other end, 5 Hand Release Merkins, run back. Do that for 5 rounds. This was pretty awful!!
Next line back up on sideline. Use the width of one tennis court for some 11’s. Start with 1 Mike Tyson. Bear Crawl to other side of court. 10 Imperial Walker Squat. Lunge walk back. Then 2 Mike Tyson, bear Crawl, 9 IW Squats, lunge walk. Continue until you flip the numbers and finish with 10 Mike Tyson and 1 IW Squats.
Still time left, so let’s do a quick 4 corner escalator using the entire tennis court area. First corner 10 Diamond Merkins. 2nd corner 10 Diamond Merkins, 20 Jump Lunges. 3rd corner 10 DM, 20 JL, 30 Peter Parker’s. 4th corner 10 DM, 20 JL, 30 PP, 40 CDD
With some time still left, mosey back to sideline of first tennis court. Exercise called here is Rugby Sprints. Call out an exercise, pax perform exercise until I call out go. Then it’s sprint width of 2 courts, sprint back, then walk. I called 4 different ab exercises.
Head back to COT. Still with a couple minutes to go, Slaw had a great idea. Might as well finish it off with a Slaughter Stopper!! 20 more Burpees to finish it off. Good work men!!
Announcement
Prayer Request
Nameorama
Honor to lead today men.
Sister Act
There was no one at Folsom when I pulled up around 5:15am. I got there a little early – still debating whether to setup for a game, or rely on my typical weinke. The rain made sure I went the typical route. At 5 minutes ’til time Bedpan and Flubber rolled in with Big Pappy in tow. Right at time the rest of the guys all came in hot.
Mosey to the Flag
We stopped at every light poll and/or ~20 feet and did one exercise:
– 1st: 20 Shoulder Taps
– 2nd: 20 Merkins
– 3rd: 20 Plank Jacks
– Repeat…
Pledge at the Flag
Iron Hulks with 11 total Pax (1:4 ratio of merkin to air presses) – who knew pushing air would hurt so much?!?!
Mosey down to the lower parking lot shelter – asked the Pax to plank up to wait for everyone.
20 – Overhead Press Merkin (CDD?)
20 – Flutters
20 – Plank Jacks
40 – Fast High Knees with arms
20 – LBCs
20 – Werkins
20 – American Hammers
40 – Fast High Knees with arms
20 – Mountain Climbers
20 – Freddy Mercurys
20 – Bobby Hurleys
40 – Fast High Knees with arms
20 – Windshield Wipers
20 – Merkins
20 – Mountain Climbers
40 – Fast High Knees with arms
20 – Lazy Mike Tysons (Stogie-fied) plank to horizontal squat – no push-up)
20 – Gas Pumps (stogie-fied) in-out-together)
10 – Peter Parkers
10 – Parker Pers
40 – Fast High Knees with arms
We had time to repeat the last set of exercises – voted by the Pax (Tyson liked the Mike Tysons and Hacksaw liked the Gas Pumps) before lung walking back to the COT. We got about half way and switched to walking calf raises. We did a few Hillbilly-Lung-Squats before finishing a mosey back to the COT.
No announcements…
Prayer Requests:
– Big Pappy’s Mom (she fell again)
– Roundup’s M and new baby
– Sister Act’s family
– Prayers for the world and all the craziness going on (China and Korea, the US, etc…)
– I forgot to mention it then, but thought to pray for those battling addiction later on (as I am writing this backblast)
Hacksaw was asked to take us out…
Hacksaw brought up Flubber’s comment about, “How can pressing air kill your shoulders”. Just when I thought he was going to be funny, that giddy look Hacksaw had was from him about to talk about his Savior. He talked about imagining how Jesus was when he was nailed to the cross… and having to use his legs to push up on his nail pierced feet – just to get a quick breathe of air before having to hunch back down from (probably) the intense pain and fatigue. He’s then hanging from his pierced hands/wrists. I imagine this as a constant struggle back and forth, almost squirming from one position to the next because you simply can’t not be in pain. That’ll give you something to think about next time you do Iron Hulks and almost can’t get your arms to keep going up and down – trying to push air.
Newton brought up the news around the world, with a Chinese Militia rising up in China (makes me wonder if it’s them looking at how the US is doing some of this). He also talked about North Korea bombing the liaison building for the North and South meeting (sounds like an act of hostility). There was talk of us being in the end days that Revelations talks about. I think this is only the beginning… That’s why we need to stay consistent, vigilant, and continue to be leaders and a light to this world – sharing the hope of Christ to a (definitely) lost world.
Lots of discussion and prayers to be had. Lots of encouragement. Thankful Pappy’s mom didn’t hurt herself worse by her fall earlier. This was the largest group YHC has had the pleasure to Q. Thank you for the opportunity and all that came with it.
See ya’ll in the gloom…
Stogie
So Gumby has been slammed at work, and hesitantly gave up his Q for Thursday and since YHC didn’t get on the calendar for June he thought here’s your chance and he jumped. Thanks Pappy for letting me fill in! But filling Gumby’s shoes is no easy task and after Roundup’s beatdown Tuesday and Sister Acts beatdown coming Saturday YHC didn’t want to disappoint. So I thought what doesn’t get used at Folsom and trees is what came to my mind…
WARM UP:
Moroccan Night Clubs x20 IC but not IC
Imperial Squats or Hillbilly Squats x20 IC
Side Straddle Hops x10 IC
Here’s where the trees come into play:
10 Merkins at every single tree
20 Merkins where there’s a tree on both sides of the road headed toward the flag pole from the tennis courts parking lot
If you were wondering that’s 200 Merkins from parking lot to where the road splits
made it to the flag pole… said pledge
20 Big Boy Sit up’s
mosey to concrete seats at horse arena
4×4 Merkins on each level adding one for each level so 1-6 then work back down
moseyed to steps at horse stables and partnered up
P1 Down steps to stables: Australian Mountain Climbers x20
P2 Hillbilly Squats until partner returns
did that 2 Rounds
P1 Down steps to stables: Hip Slappers x20
P2 American Hammers until partner returns
did that for 2 Rounds
Line up single file… time for a Burpee x3 Indian Run back to parking lot
22 for the Veterans Thank you for your service and fighting for our freedom.
COT: Prayer Request
Roundup’s wife, baby, and family
James Goudelock
Sister Acts daughter and family
Purple Haze’s mom and dad
Roadie
Guy from Newton’s church who had a wreck. Forgot his name, YHC apologizes
If YHC forgot any other prayer request, rest assured the One we pray to hasn’t!
Men once again thanks for letting me lead! You all push me to be better in all 3 F’s
Never forget: Men Merk and Woman Twerk
Wichita out and on to the next one
Warm Up
30 SSH
20 Merkins
10 Burpees
Mosey to the first hill
Bear crawl 11’s
CDD at the bottom
Squats at the top
Finish up time to mosey to the next hill
Sprint up 1 burpee
Jog down 2 burpees
Sprint up 3 burpees
Jog down 4 burpees
We done this to 10 and it was terrible!
Time to mosey towards the flag we had a shovel flag but everyone looked like they would enjoy a trip up to the front for the pledge so that’s what we done.
First light pole
5 burpees, 5 Merkins, 5 Shoulder taps
Second light pole
6 burpees, 6 Merkins, 7 Shoulder taps
We make it to the small triangle and I ask Sister Act, Dr Seuss and Sparky for 3 workouts at each corner.
1st point 10 Jump lunges
2nd point 10 Burpees
3rd point 10 American Hammers
We knocked out 2 rounds of that and then continued to the flag stopping at the next two poles
7 Burpees, 7 Merkins, 7 Shoulder taps
8 Burpees, 8 Merkins, 8 Shoulder taps
We get to the flag say the pledge and get
9 Burpees, 9 Merkins, 9 Shoulder taps
Mosey back to the parking lot to finish up with giving our FNG his name!
Welcome Hose Pipe!
Prayer Request
Continue to pray for my M as our baby makes her way to our family! She will be here by the weekend
Sister acts family
Our Community and police officers
Pick someone out that comes into your head and pray for them no matter what. We need to be in prayer for each other wether we know what they need or not, God knows exactly what each of us needs. The power of prayer and the power of our God is awesome we just have to believe and follow.
Thank you for the support men!
Round Up
Warmup-10 imperial walkers in cadence,10 cotton pickers in cadence, 10 side-straddle hops!!
The thang— mosey to Walmart and partner up for 100 burpees, 200 Hip-slippers, 300 Big Boy sit-ups while partner runs laps around Walmart. There was so much mumble chatter that people thought we were protesting and rioting Walmart. This simple but effective workout took up all the time
Always a pleasure being in the gloom with you Hims
We had a FNG who hated cam newton so welcome our new brother Newton.
Closed with COT and Prayer!!
Folsom: The sun rises with new hope greeting the dawn, as the full moon resplendent in glory descends beyond the horizon. Breathing in the fresh morning air, two plastic flamingos stand motionless delighted to have been rescued from the Dollar Tree just the night before.
As the flamingos survey the scene, they are surrounded by a crop-circle-like array of traffic cones. Beyond the glistening field lies a parking lot that is slowly filling with vehicles, mainly trucks. As the crowd swelled to 25 they thought of flying away, but alas, their design would not allow movement, and they had an existential crisis concerning their purpose in life. Stuck in the ground by their wire legs, they were forced to watch as the herd moved closer after a pledge to a flag stuck in a shovel.
After a warm-up of Cherry Pickers, Windmills, Burpees, and a jog, the giants surrounded the defenseless flamingos for four rounds of Menagerie Mayhem Whirl. This routine was made up by Loveboat because there were not enough crazy-sounding routines in the lexicon (sarcasm intended). This involved a smattering of animal-themed exercises. Starting outside of the large circle- bear crawl to the center, Zebra Kicks, then crab crawl out and run around the outer ring. Rinse and repeat while adding a new exercise each time you get to the middle (Monkey Humpers, Crab Cakes). Some animal noises were heard, and the flamingos thought they had been taken to the San Diego Zoo.
After a much deserved 3-second break, it was down to the cool wet grass for some R & R; Supermans, Scorpions, Y Supermans, then up for some Defensive Shuffles, and Merkins. Since everyone was having such a good time, we added some running, Duck Duck Goose style. Half the group would run a lap as the other half did an exercise and then switched. A sampling of activities during the time (to experience full list you had to be present): Ballerina Squats, Lunges, American Hammers, Shoulder Presses, & Burpees.
Looking like the most unfair game of Red Rover ever the Q vs everyone else on the line for some Jog/Sprint/Back. A whistle for jog, second whistle for sprint, third whistle for jog,… ad nauseam. When you hit the end, you jog backward (or whatever made-up name you call running backward) until the whistle blows again. We wrapped up when there was talk of forcing the Q to swallow his own whistle and he feared for his safety (safety 3rd!).
Then it was back to some good ole fashion circle time, but this time without the flamingos. I know at this point in the recounting you were worried about those flamingos. That is so kind of you to care, don’t worry, they had been moved to safety as to not be trampled during the Jog/Sprint/Back. This lovely circle time did not serve tea and crumpets but served up Mike Tysons, Burpees, Peter Parker Merkins, LB Flutter Kicks, and several other delightful activities hand-selected by members of the group to the sheer delight of all.
Time was slipping away, so we opted for a memorable mosey jog around Folsom, ending with some Sprinklers, Grass Grabbers, and several other stretches. The sands of the hourglass were all but settled. But we had the task before us, to name an FNG. Gabriel, you will henceforth be known as Big Unit, the tribe has spoken.
The sweat-drenched circle of clothes stood as a testament to the work put in. Great job, Men!
On a note of more importance that dollar store flamingos…In the thought for the day, I shared how I am overwhelmed by the division and injustice in our country. We can politicize it, we can focus on the lawbreakers instead of the oppressed, we can soothe ourselves with how non-racist we are, we can convince ourselves that as long as it does not affect us personally, it does not require action. But there comes a point at which all of these things are just excuses.
I know this is a very sensitive topic, and I am not preaching to anyone. But I know for me I need to change, I need to back my ideals with actions. I need to weed out the thoughts in my own mind that are prejudiced and quick to judge. Those thoughts that tell me if two stories conflict, then I should believe one over the other. And I need to listen more to experiences that are not my own.
While in prison in Birmingham, Dr. Martin Luther King Jr. wrote, “I am coming to feel that the people of ill will have used time much much more effectively than the people of good will.” I believe that is as true today as it was when it was written. It is easy to look back at history and say, how could people allow this horrible thing or that terrible thing to happen. But I wonder, what will future generations think of me and my actions or lack of thereof?
May we be defined not by what we hate, but what we love.
May history look back on those of us in this circle as those that chose to love.
May our love lead us to action.
May our actions be those of love that reach out to those in need and stand for justice.
-Love Boat
Warm up
ssh x 18 in Cadence
gravel pickers x 18 in Cadence
Merkins x 18
I chose 18 because it was The M and I 18Th anniversary
Workout
First thing we did is run to the Flag and say the pledge of allegiance. Then we ran back to tennis courts. 1st tennis court we did merkin hybrid bear crawl. 2nd court same. 3rd court Mike Tyson/ bearcrawl. 4th court cdd /bearcrawl. 5th side to side merkins/bearcrawl. 6th court wide arm merkins/bearcrawl. Then we did triple 50’s. Overhead presses. Shoulder shrugs. Moraccon night clubs. We did 2 minutes of planks. We circled up and burpees, Freddy Mercuries, and a few other I cant remember sorry and at the End we did 22 merkins for the Vets.
© 2024 F3 Gastonia
Theme by Anders Noren — Up ↑