Tag: Folsom (Page 36 of 55)

17 HIMS posted at Folsom this morning for my 1 year F3 Anniversary Party.  Almost 1 year to the date, I was introduced to this thing we call F3.  After multiple EH attempts by Sparky, I finally made it to my first workout at Folsom.  Would like to thank Sparky and Roscoe for my F3 name Sister Act, insert eye roll!  I am very grateful to be involved in F3 and the relationships that have been formed with my F3 brothers.  The push to be there with your brothers and the drive to be held accountable to post is what makes this thing so great.  So with this personal milestone, I felt it was my duty to bring a proper beat down to all PAX in attendance.  After a little EC with Gumby and Slaw, pax started to slowly roll in.  Starting to look like a good crowd, 6:29 hits, time to round the PAX up and get ready to get this thing started.

No FNGs, some sort of a disclaimer.

Pledge

Warm-UP:     

High knees, when I say down 1 Burpee, High knees, etc.  Continue until we completed 10 Burpees

The Thang:

Now that the blood is flowing, let’s mosey to pavilion for some exercises.  Originally planned to do 3 sets of the called 5 exercises.  Omaha after 2nd set.  The exercises were performed at a rapid pace to prevent too much mumble chatter, and it looked like everyone was already starting to feel smoked after the 2nd set, so lets move on.  5 exercises were:

• Hip Slappers – 10IC
• Mike Tyson – 15IC
• Cork Screws – 20IC
• Plank Jacks – 25IC
• Arm Squats – 30IC

Next time to mosey to the tennis courts.  Found a workout called, The Cooper, which perfectly fit into my plans.  It calls for 1 lap around a track, 10 Burpees, 10 Squats, then 10 Merkins, Lap around track.  Then 9,9,9 of same 3 exercises.  Count down to 1. Workout was slightly modified.  We used the length of the 6 tennis courts as our track.  The 3 exercises used today started with 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Continued down until 1,1,1 of exercises were performed.  This is the type of workout that looks great on paper, and once completed you are totally smoked.  Way to push on this one guys, this wasn’t easy.

We remained on courts for the next called workout.  Time for some 4 corner escalator work.  Used the 4 corners of the entire fenced in area of tennis courts. Run to 1st corner 10 Mountain Climbers IC, run to next corner, 10 MC + 20 Peter Parkers IC.  Run to next corner, 10 MC + 20 PP + 30 CDD.  Run to last corner, 10MC + 20PP + 30CDD + 40 Sumo Squats.  Would have went back down the the escalator, but we were running short on time.  Mosey to shovel flag.

Once back at shovel flag,  I spoke briefly of my 1 year F3 anniversary and what it has meant to me.  Then 10 Burpees OYO.  TIME!!

COT:

Announcements

Prayer request

Sparky took us out in prayer

It was a true honor to lead today.  F3 has been a blessing in my life and I look forward to reaching new guys and pushing the rock with my brothers.

Sister Act

Ok, after hours of smack talk and proper democratic voting for a time start for PrisonBreak, the Murph will start at 5:30. I know, YHC and Sparky had moved it to 6:30 to allow that apparently much needed extra hour in the sack for some. Then, after a last minute schedule change for my M’s work, the that decision was retracted. Oh the whining that came with it.  Especially from Sister Act. Anyway, a few Folsom PAX hit the clown car to the Fort for their convergence, but Midoriyamas finest filled in nicely.

YHC arrived early to map out a mile which allowed for some EC. Towards the end of my run, the headlights start rolling in. After a little chit chat and trash talk we clock in.

No FNGs(as of yet)

warmarama

SSH, Hillbillies x10 IC

pledge

Wheres Sparky? Oh well, if he shows, he can catch up.

Mosey a mile, finish at start to hit the bars at the play ground. 5 Pull-ups, 10 Push ups, 15 squats= 1 rep. Total 20 reps for 100, 200, 300. We saw a runner in the distance thinking maybe a PAX showing up for what was the 6:30, but it wasn’t. Little did he know, he would soon become an FNG.  All pushed hard and knocked out the hard stuff. Time to finish up with the second mile. The Men were gassed from the humidity but all were willing. As we start out, the fore mentioned runner, just happened to be heading in our direction. “Hey man, want to join us? We got a mile to go.” The response, “sure.” Jumping right on, he finished it out with us. Way to push men! Whole Murph, except for the weighted vest in just under 1 hour.

Brief introduction and explanation of F3 to the FNG. He had mentioned he saw the metro guys at the men’s shelter where had volunteered recently. He had just moved to Dallas for work. After some more chit chat…………

Announcemencts. It’s Independence Day!

prayer requests lifted

prayer

namorama

Thank you men for the continued sarcasm that I just can’t get enough of? After a few posts in other regions, YHC sees something different in the Gastonia region that I haven’t seen elsewhere. True brotherhood, not saying others don’t have it, but it is “Real” here! It’s amazing and a “Blessing” as Recharge(FNG) proclaim once he was received in, to be a part of not only a group of HIMS, but a movement to build more of them. Happy Fourth!

MW out!

0530 Fort Mill Clown car formation

0533 obviously one man had never ridden in a jeep with no doors and no top…so I drove faster…the radio was changed way too often…somebody got their hair messed up…

0620 lots of pre-work from the “home” team -runners and ruckers

0630 disclaimer and mosey off with CSPAN on Q

0700 handoff to Dark Helmet on Q

0730 COT / Prayer or Praise / BOM

0735 Thanks for the invite, our honor for the invite to Q

0740 best #coffeeteria in all of F3Nation

NMM:
Here is a writing from Dredd that Helmet and I were discussing during our Qs:
A Virtuous Leader is a Pro who Leads from the Shield Lock

The Shield Lock is the horizontal relationship between men. It is the means by which we fight the Flux, those emotional peaks, and valleys that regularly roll through our lives. The Members of an SLT are Pros who get ready for the Flux through Preparedness. Knowing that it will happen, but just not when they get ready for the expected and stay ready for the unexpected through the development of their Shield Lock.

Leadership has its dark nights of the soul, times when a Leader doubts that he has made the right decision or fears that, despite his best efforts, the Outcome for his Group might be adverse. It is then that the Flux can drag him down into the mire, sap his Hope and leave him Inert, staring fearfully at Obstacles rather than Exhorting his followers to breach them. If dependent upon his Leadership alone, the Group would lose Momentum and start Decelerating toward the Disadvantage that results from Inertia. The Flux will render even the strongest Leader in-Effective if he insists on Leading as a singleton.

Combination is a Leader’s best Guardrail against the Flux because the odds are low that four men Leading together will simultaneously be afflicted by it. If one man is down, the other three will pull him along until he is up again. Knowing this, a Virtuous Leader never tries to Lead alone. He is a Pro, for whom Preparedness is an Essential in everything he does throughout the G3L. He constantly builds and strengthens his SLT through the same principles that guide the development of his Shield Lock. Ultimately, it is from his Shield Lock that he Leads.

This is a radical proposition in a culture that pays lip-service to collaborative leadership in theory but doesn’t reward it in practice. In practice, it is the Steve Jobs and Mike Krzyzewskis who alone wear the garlands of Organizational triumph. We may know (intellectually) that there is a Team behind these men, that their accomplishments are the product of a conspiracy to Advantage, but they alone remain the primary focus of our adulation because solo leadership is a cultural Habit.

To flip that would require more than what most “good” Leaders do from the stage, which is to humbly thank all of the people without whom their success would not be possible. That’s fine, laudable even, but it’s not Shared Leadership. Shared Leadership requires that there be no stage. Or, if the stage cannot be avoided, that the man in the spotlight on the stage is not the Member of the SLT who bears ultimate responsibility for the Organization’s Outcome.

A mere Effective Leader may not be able to see the Virtue in that kind of anonymity. But a Virtuous Leader, Pro that he is, would see it as a necessary prophylactic against the magnification of the peaks and valleys that public success and failure will have upon his Flux. It dampens the volatility of the undulation.

It is true that success has many fathers, but that failure is an orphan. By Leading from the Shield Lock, the Pro shares both with his Brothers of his SLT—for the benefit of the people who depend upon him.

Well, it’s the start of another month! Seems like they come faster and faster? Anyway, I pulled in Folsom at about 528, and the pax was ready! I got out of the truck, Medicine Woman asked if we needed gloves? I said yep! 10 burpees oyo! Then, 20 SSH, 15 hillbillies, warmup is over! Get a partner, one partner grab a block out of the back of my truck, and let’s mosey to the tennis courts! Before partnering up, we ALL will bear crawl to the edge of the first court, 5 merkins, crab walk to the next, 5 merkins, alternating to the end! Turn around and lunge ALL the way back!

Partner up! Partner 1 starts the exercise, while partner 2 runs, then alternate until completion!

200 curls

100 triceps

200 lbcs, with block! Requested by Huck!

200 shoulder presses

50 blockees!

Recover!

As everyone was catching their breath, I wanted to talk about How The King stepped off His throne, went to the front line! Like a good King! And won the battle! Making a way for us to join Him in His kingdom, Wow! I take this for granted! Think of the best HIM you know, the one that you like to be around? The one you look up to? That shouldn’t hold a candle to how we feel about God! My prayer is that we long to be with God! And that we spend time with Him, as often as we can, because we can!

Announcements- 2.0 workout July 21st, Sister Acts one year anniversary Q Saturday!

Prayer request- families, God’s glory!

Thanks for allowing me to lead!

06/30/2018 Folsom
Warm Up led by Pizza Man as Q as Q failed to finish prep work on time. Q returned by pledge.
The Thang:
Mosey to the tennis courts. Pair off across nets. Start up one Booyah Burpee, paint the lines (run along the court lines), meet back at the net and do another Booyah Burpee, perform the exercise x 20. Each half court had a different exercise: Air press, Burpees, CDD’s, Monkey Humpers, American Hammers, SSH, Overhead Claps, Mountain Climbers, Freddie Mercuries, LBC’s, Flutter Kicks and Merkins until everyone had completed all exercises.
Circle Up for Oompas Birthday presents. Pax select their exercise to share. Slaw gave Walmart Burpees (he got from Monk Friday) and it went downhill from there.
Mosey to the flag and COT.

Thanks to all who were there and who wanted to be but couldn’t.

Oompa Loompa

Alright……..good to be back at it this morning to work a little soreness out. Wednesday’s for PrisonBreak are always a good break from the normal boot camp beat down. You still have the options to either run or ruck. The gnats were out again in full force as I exited the truck. Good to see Blart out there during the week. I thought it would only be 3 PAX until about 3-4 minutes before click in, headlights start rolling in. While we all chit chat the last minute or so, we got some stretching in. Let’s roll.

We had 1 to ruck and 5 to run. There were more of the parks finest wild animals on show this fine day. Reports of 2 skunks; 346,214 gnats; 1 fox or possible small coyote(which Blart and I discussed, but he had a better visual than I did), and a few duck. All PAX returned to start at time without any animal confrontations.

Pledge

announcements: JJ5K, July 4th 4-miler, Pastor Clever VQ Thursday at Folsom, XMAS Town 5k registration has begun

prayer requests lifted

YHC took us out

Honor again to Q this fine establishment. I know many will be in and out on vacations, but let’s continue to reach out and not allow them to fartsack when back in town. I’m also working on segments in Strava so those of you who use the APP can track your progress week to week through certain sections of the route. Pizza Man already has a couple segments that I’ll just build on. Way to push men. Those who weren’t there; ShowToKnow!!!!!!!

Its been a while since YHC had the Q at Folsom for a bootcamp beat down. With the heat coming hard and heavy, you start to wonder how many might just fart sack rather than post in the humidity. This AM was no different. The humidity was rather non pleasant due to the bit of rain late yesterday, but I remain optimistic because of the Fire these Folsom PAX have under them. Huck is already present as I pull into the park. At 5:20 I step out of my ride to stretch. You realized very quickly that the freakin summer gnats are back and back strong.  More headlights roll in as Huck and I try to figure out how to breathe without inhaling a cloud of these pests. A new truck is spotted thinking “FNG?” Nope just Allen Tate in yet another one of his vehicles. It’s time.

warmarama-Omaha was quickly made due to the amount of gnats in the start area. So we mosey. Continue to the flag pole. Yes, YHC forgot the shovel flag.

Now warmarama-LBCs, SSH, Merkins all x20IC.  Then Moroccan NightClubs while Huck gets the six.

Pledge

Mosey back to the large lower parking lot for some Triple Nickel. I know, it’s usually hill work but we used the parking lot which has a pretty nice grade to it. 5 Burpees at the top, run to the bottom for 5 plank jacks. Repeat x5. Mumblechatter by a couple PAX asking what is Triple Nickel. After an in-depth explanation from YHC, there was still a question about the running part in between each exercise. Those claim that it was 10 runs not 5?! Well, I started to wonder if we were actually at Midoriyama. Anyway, I continue to explain. Finally, all is understood? So, continue until all PAX are finished. Still, tons of gnats and some were looking for water to wash them down.

Mosey to top corner of the lot for 4-corners. This should’ve also been easy to understand but math questions come up again. Q calls for 4 exercises. SSH, LBCs, Squat Jumps, Flutter kicks. Corner 1-all 4 x10 each, corner 2- all 4 x20 each, corner 3-all 4×30, corner 4-all x40 each.

Mosey to shelter for a few more. Dips, Freddie Mercury, sandy V, Step Ups all x15 IC

running out of time, mosey back to start. Again, the gnats are extremely thick so we try to hurry through the rest.

announcements- Clown car July 4 to The Fort, July 4th 4-Miler, Metro convergence

prayer requests, Each other, Allen Tate family, praise from Pastor Clever on his mission trip

YHC took us out

honor to lead you men. Thanks for all the encouragement and crap talk. I know the men got a good amount of protein inhaling gnats. I honestly had more to write here, but the Folsom PAX are nagging the heck out of me to get the B.B. up.

Well, business as usual! I pulled into Folsom a few minutes earlier then normal, with a good group of HIMs waiting for their instructions! Huck is quick to let me know it’s time to get started, upon his reminder, I call out 10 burpees oyo! Hold up, we have an fng! I’m reminded, disclaimer! Now we can do 10 burpees oyo! 15 toy soldiers ic, let’s mosey toward the flag at the entrance of Folsom. Along the way we stop at the fork in the road, for some merkins ic, continue to the flag. Arriving at the flag, let’s get in some lbcs while the six catches up, pledge, mosey back to the CARS! What someone brings to our attention Folsom has more cars then trucks? What has happened? Anyway everyone grab a block! And circle up for some 20 to 1, try to do this without putting the block down!

Shoulder press

squats

triceps

curls

We finish, and we have a couple of minutes left, mosey around the tennis courts!  Oompa joined back up with us at this point, and it’s time to name the fng! Welcome Matt Greene! From now on he will be known as CTD ( crash test dummy) !

Announcements: CSPAN will be the guess Q at Folsom this Saturday! Come out! Hike at grandfather mountain this Saturday, leaving from the gashouse at 0600 hours!

Prayer request: Self family, each other, Roadie for falling off the wagon!

Men, it’s always an honor to get to lead such and awesome group of men! You guys push me to be a better man, and I appreciate it! Thanks!

I took us out!