Tag: Folsom (Page 24 of 55)

YHC rolled in about 6:20 to a full parking lot, some were there for EC. SUESS, SA, and ROUND UP. Guess they thought the VQ may bring a JV workout but from the chatter earlier in the week and having your VQ at FOLSOM The Premier Saturday AO in the region you must bring your A game. So we circled up and partook of the Second F for a few minutes which was good, just what the VQ needed before 6:30 hit.

6:30 Time to punch the clock

warm up:

SSH x20

GP x20

MNC x3

During the warm up there were some concerned PAX wondering where SPARKY  was. No need to worry, he showed at 6:32, just in time to mosey. Rock Pushers don’t need a warm up. They just show and go! To the first light pole we moseyed and did 10 burpees, on to the second light pole 10 more burpees, at the third light pole the chatter started when the VQ called 10 more burpees.There’s four light poles from the parking lot to the flag pole so you guessed it 10 more burpees. Finally made it to the flag pole and did three more burpees and said the PLEDGE. If you were counting that’s 43 burpees and if you read the name of this backblast you probably concluded it was the VQ’S birthday and he turned 43, if not reread and you’ll connect the dots.

The BEATDOWN:

10 Burpees at every light pole from parking lot to flag pole and 3 Burpees at the flag

Mosey to concrete steps/seats – not far-

Dips IC x20

Step Up’s IC x20

Derkins IC x20

for 2rounds

move to the horse track:

Four stops around the track

Stop one 10 BURPEES

Stop two 20 LBC’S

Stop three 30 MERKINS

Stop four 40 SQUATS

•  4 ROUNDS –

Mosey to the steps above stables -again not far-

PARTNER UP

P1- Big Boy Sit Up’s AMRAP

P2- Hip Slappers x10

P1- Imperial Squats AMRAP

P2- Australian Mountain Climbers x10

BOTH FOR 2 ROUNDS

Finished up with a INDIAN BURPEE RUN back to the parking lot. – the long way-

ANNOUNCEMENTS:

ROOSTER    Feb.29

BE TRAINING FOR THE P200 – For those participating and if you’re not participating be training anyway!

COT:

YHC shared the verse of the week: 1 Corinthians 16:13-14 (thanks Def Leppard for leading and a great word that morning!) and spoke about how it doesn’t matter how much of a man we may think we are if we’re not leading and serving out of love then we’re not REAL men at all. YHC probably said other things but that was the most important.

PRAYERS:

Sparky’s M, Suess and all those in the educational system, all of our 2.0’s, and  Stogies dad and family.

It was truly an honor to lead you men, thanks for the opportunity! And I t was great motivation just knowing wether the VQ  banged it or bombed it y’all had his back.

Oh yeah…. Great Work Men! And remember as men we don’t have the option to punch out and take time off. WE’RE ALWAYS ON THE CLOCK!

YHC is on to the next one

I had the chance once again to Q at the best AO in the nation! I pulled in about 5 minutes early seeing roundup running with a weighted vest on, the mans a beast! In fact all those that showed are beast! 530 hits and we get after it!

Warmup! SSH, Toy Soldiers, Hillbillies

The Thang! Partner up for deadlifts and merkins! I made some bars a few years ago, where you can hook a Block on each side and do deadlifts, they haven’t been used in a while and I thought today would be a great time to bring them out!

P1 -20 deadlifts, P2- Merkins X 4= 80 deadlifts and a bunch of merkins!

Then we circled up for 20 to 1 Blocks!          Each pax grab a block on my count, 20 reps of each exercise, then 19,18,17… down to 1! Ended up being 190 reps of each exercise! Which were…

Shoulder Press

Curls

Triceps

Squats

These pax being the MEN that they are, killed it!

22 for the VETs!

Then we had a couple of minutes, I wanted to bring up the verse Def Leppard shared Monday morning at the  Sword.
1 Corinthians 16:13-14 Be watchful, stand firm in the faith, act like men. Let all that you do be done in love.

1st Be watchful- Ps 119:105 says Gods word is a lamp to my feet and a light to my path! How can I be watchful without Gods word?

2nd Stand firm in the Faith- what does it mean to stand firm? I looked it up, “ Hunker Down! Refuse to budge!” What an awesome visual! Your family and the people around you need this from you, STAND FIRM! To what is right!

3rd Act like Men- “Biblical Manhood Principles
1. Humility before his God

1. control of his appetites! “ don’t cave to temptation “

2. protecting his family.

3. Providing for his family.

4. leading his family.

4th- BE STRONG- I am week, but He “God” is strong! I have to rely on His power to be strong!

Last thing! “ Let all that you do be done in love!” Again, apart from Christ, I can’t do this! That’s why Paul tells us to crucify our flesh daily and follow Christ!

Announcements- Big Pappy is taking up children’s clothes and supplies to take to Jamaica! This man is going on vacation with his wife for their anniversary, and part of their time there, will be spent at an orphanage doing mission work! That is what a true HIM looks like like! If you have something to donate… get with him! We should be able to send him with a full load!

Wichita has his VQ this Saturday at Folsom! Come out, it will be terrible!

Prayer requests- my friend Fred Sisk, his wife is in her last days from a battle with cancer.

-My wife, Dr Seuss, and anyone else working in the school system, they put up with a lot!
-Our children
-Each other

Thanks for the opportunity to lead! I took us out.

10 PAX posted at Folsom on Saturday to slightly cooler temps and much drier weather than in recent days. There were a few coming in hot, so burpee’s while we wait. After all were present and accounted for we did a short warmup and then moseyed to the lower lot for today’s event…..

Touchdown Beatdown!

This is a somewhat regular event at Folsom and since it had been about six months since the last time someone had called it, YHC decided it was long overdue. It’s a perfect you vs. you beatdown where you get out exactly what you put in. It goes like this:

Bearcrawl to 10 yd line for 10 CDD’s

Run to 20 yd line for 20 lunges

Run to 30 yd line for 30 merkins

Run to 40 yd line for 40 squats

Run to 50 yd line for 50 lbs’c

Run to 40 yd line for 40 squats

Run to 30 yd line for 30 merkins

Run to 20 yd line for 20 lunges

Run to 10 yd line for 10 CDD’s

Run back to start

Rinse and repeat until time is called

All the PAX pushed hard and I believe the total number of rounds was 10 in a little over 40 minutes, that’s a lot of reps! Sister Act was the first to finish and won the football, but he had to switch to jump lunges to push ahead of Wichita and Dr. Seuss right at the end.

We headed back to the flag and had time for a couple of rounds of Mary before time.

Colossians 3:23 – “Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.”

When we say we are going to do something for someone we mean that we are going to meet their needs. But when we say that we are doing something for the Lord, what does that mean? The Lord has no needs, so what is this verse saying? The next verse explains it….

Colossians 3:24 – “knowing that from the Lord you will receive the inheritance as your reward.”

So instead of meeting a need, we are receiving a reward. By working for the Lord, we receive the inheritance which is the joy of knowing him forever.

COT/BOM

Announcements

Convergence March 21st from 7am – 9:30am at Martha Rivers

F3 Guns March 21st in the afternoon at Allen Tate’s

2nd F Ax Throwing on February 22nd (let Huck know if you’re interested)

Prayer Request

Big Pappy trip to Jamaica the first week of March – taking donations for kid’s stuff to deliver

Flooding / Storm victims

Each other

Purple Haze job

YHC took us out.

I’m Broke

9 showed at Folsom on Saturday at 0530 for some Goruck training. Thanks to Roadie we had a piece of telephone pole  to use for practice.

Warmup: We don’t need no stinking warmup!

The Thang:

PT-2 min amrap of merkins then situps

Let’s ruck carrying one sandbag and the pole. Off to the parking lot at the college we went.

At the parking lot we partnered up. P1 does mtn climbers while P2 farmer carries both rucks to the other end of the parking lot. P1 then runs to P2 get the bags and they reverse roles. We did this 5 rounds.

Let’s ruck some more. Around the college to the parking lot near the auto garage.

20 ruck thrusters then speedruck to the end of the parking lot. Switch the bag to your front side and speed ruck back. Each round drop the thrusters by 5. This sucked!!!!!

Let’s ruck some more.

Stopped off at the Ag Center building for some team assessment PT. 1 minute butterfly situps(40 to qualify). 1 minute hand release merkin(30 to qualify), 1  minute clean/squat your ruck(during assessment this would be an 80# sandbag min of 15 reps)

At this point we made our way back to meetup with the bootcamp and COT.

1. PAIN!!!! That’s one word to describe the beating that Hacksaw handed out! Men screaming,  Burpees flying, snot dripping, a lot of Bear crawling, all I can say is you should have been there!!! It was a light crowd at Folsom this morning, I guess everybody was scared? and Hacksaw was ticked! He thought if nothing else , at least Allen Tate would be there because he is taking F3 serious now, #werk!
   All jokes aside, Hacksaw delivered a beating, some got better because of it!
   SHOW to KNOW!

prayer request- Wichita’s dad, Big Pappy, Gumby, LB’s Wife

Roundup took us out!

Yesterday several pax were talking junk on groupme! So I thought I would put something special together for them! I pull into Folsom around 615, several pax running EC, others getting out of their cars, good to see Sargento! By the time 630 hits, we have 18!!! Ready to get after it! Quick warmup, then line up for an Indian Run! We ran down to the lower parking lot, circled it and headed back to the launch point! Everybody grab a block! We head to the tennis courts to try something new, “Indian Thrusters” ! This was a Q fail “ show to know”! Change of plans!

Route 66, doing Thrusters as the exercise!

Partner Up
Dora 1,2,3,4

100 Triceps

200 Curls

300 Squats

400 LBCs all exercises done with Blocks

Circle up for “ Iron Hulk “ with Blocks! A lot of mumble chatter! We all started with blocks only a handful of pax made it through most the reps, Pizza man/ Volt/ Roundup. But only one to finish all the reps! Roundup=Beast!

With all the pax still circled up I wanted to take a minute and share a little about our verse from the new Monday morning, 530 Run/Ruck/walk, then Bible study at 6 inside of ingles!

Psalm 119:105 Your word is a lamp to my feet and a light to my path.

I love this verse, it reminds me of how important Gods word is! And how we need to be in it daily! Think about it, how can you see where your going without a light to show you the way? On top of that, we are called to lead our families, friends, community we knowing where we are going? Thank God, He has given us a light to use ! Not only is it a light, it’s also a sword! So… we can see the path, and when danger comes, we can fight! Sad thing is, there are times I try to fight an enemy in the dark, without ever picking up the weapon God has given to fight with! My challenge to you is to get into Gods word, memorize it lead your families with it! Fight for them and others with it!

Good to see Gumby out for the COT!

Announcements- Rooster, Chic fil a 5k at east Lincoln High school Saturday 25th, LMS 5k Friday March 13 at my Ms school

Prayer request- Medicine Women, Gumby, Wichita’s dad, and others

Thanks again for the opportunity men!

15 was the number at Folsom on Saturday. 1 did some EC rucking and about 6 were out running the streets early.

Warmup: Waiting for the new Nantan to get to the circle. Sparky was already there! Let’s mosey.

The Thang:

We made our way to the gates at the entrance of The U of D! Stopping along the way for some exercises. Partner up. P1 runs the hill and back down while P2 does an exercise. Switch. We did this three times each with exercises being squats, Freddy Mercury, and Corkscrew. YHC talked about the challenge the hill presents and getting past it.

Let’s mosey back to the park. On the way back we stopped again for a few exercises. At the parking lot partner up again for 11’s. Booyah Merkins and burpees. At this point there were several douchee comments which I will admit I likely deserve during my Q. I dish it so I must take it! Golddigger was upset by my description of counting during the merkin portion. We were saying the same thing he just refused to see it. He even carried the argument into the party Saturday night. I finally just had to concede hoping he would find peace about the situation. Anyway sometime during the exercise I decided to call him Little Robbie and honestly I’ll probably never call him anything else.

Moving on we moseyed to the tennis courts where I had everyone gather in the center. YHC had stashed 4 papers at each end of the courts, so three courts away in either direction, with exercises on them. We raced to get to the papers. If you made it to one you did the exercise. If you didn’t get to one first you had to do 5 burpees. We did this for about 5-6 rounds. Those that didn’t get to a paper the previous round received a half court head start the following round.

COT:

YHC talked a little about pushing through with the help of others and sometimes on our own. Even when we are on our own we are not. We have your back no matter what!

Announcements-Party, New AO at New Hope Elementary, New Nantan impeachment trial

Prayer Request-Little Robbie took us out

Moleskin:

Fun crowd of bat flipping rock pushers! Even though I did have to bleep myself a few times it was a good morning to be out!

It’s been a while since I had the Q, so when Big Pappy asked I was happy to say yes. I pulled into Folsom to see Volt getting his mile in before the workout. Medicine Woman sitting in the parking lot waiting for start time, but not many others here yet. With a cold morning I wasn’t sure what to expect but it wasn’t long before the convoy of cars and trucks came pulling in. 14 HIMS came to get better this morning.

Warmarama:

Don Q’s, Hillbillys, Gravel Pickers, SSH all IC x 15

Thang:

Short mosey down the hill to the middle of the parking lot. Start off with 11’s. Big Boys then side lunge to middle of parking lot for heels to heaven.  This took a little longer than YHC expected so with most everyone finished we took an even shorter mosey to the shelter with a few guys sprinting to the shelter.

Here we did some more core and legs. Step ups x 10, Lbcs x20, split squat x10 each side, American hammers x20, front lunge x10 each leg, hands over your head flutter kicks x20, rear lunge x10 each leg. 2 sets of these exercises and it was time to head back to start. Several guys sprinting up the hill and the rest of us following.

Couple minutes left so we got 20 X crunches, 10 oblique crunches each side and some SSH to finish us up.

ANNOUNCEMENTS:

• Dec. 20th – CSAUP that’s NOT a CSAUP at all AO’s Saturday http://f3gastonia.com/2019/12/01/pre-blast-not-so-csaup-csaup/
• Dec. 28th – Convergence at Gashouse @ 7am
• Christmas Party  January 4th @ 7pm. Pre blast soon we hope.

Prayer Request/  Praise Report:

Each other, Dallas Christian Ministry’s money raised for kids Christmas.

Several FNGs at Folsom the last couple of weeks. Thanks to Sparky for inviting these men out. One thing that each one of those guys told me was that Sparky has been asking them for a while to come out to F3. Don’t give up on those guys you are EH’ing! You never know when they will take you up on it!

Strong work out there by everyone today.  Thanks for the opportunity to lead!