YHC sat down last night and attempted to plan a workout….that didn’t happen….woke up this morning and drove to Folsom knowing one thing …we would mosey….below is the best YHC can recall..

Warm-up:

Squats 25 single count- wait Roadie coming in hot….Moroccan Nightclubs….a lot until he starting walking towards us then……

The Thang:

LET”s MOSEY! We moseyed up to the Flag at the entrance of the park.

The Pledge was said

Throughout the beat down YHC would stop the PAX circle up and while waiting on the 6 we would do various Core exercises:

V ups, Oblique V ups right and left, LBC’s, American Hammers, Wide leg sit ups, Burpees, Merkins (for Leppard), Pretzel Crunches right and left, Flutter Kicks. These are what YHC can remember (I’m old).

Over all we moseyed 3.1 miles (at least) ….Roadie tell me you can’t do something again!!!!

We finished up with more core

Freddie Mercury’s, LBC’s, Flutter Kicks, Plank Jacks, BURPEES!, and Madden took us out with 50 squats!

YHC is sorry if I forgot something!

MoleSkin:

Job well done by all PAX today Pizza Man, Tyson and Whoopee totaled over 8 miles with the EC run to and from the AO. Madden keep pushing little man! You make ToolTime really proud! (Love that boy Sparky!)  Roadie and Huck well done I know you both used everything you had this one was for y both of you! Flush thanks for grabbing the six….Tyson way to push you’re a beast!! Pizza man thank you for always pushing me….Freight thanks for the Kiss!! (show to know folks) Gumby and Sister Act way to push guys you never give up! Leppard thanks for always leading by example and for your words of wisdom…Slaw you made today very difficult for YHC with the beat down from Thursday THANK YOU for making me stronger!

COT

YHC spoke about not listening to the voice in your head that says “you can’t” YHC has struggled this year with listening to it and thanks to F3 brothers has been able to get out of that mentality. We need to listen to the voice of our Heavenly Father!  To see ourselves though His eyes, we were created in His image and made to be kings of the earth!  Men we are warriors!

Prayers

Houston, Marriage (friend of Sparky), Roadies  M’s grandmother  for healing from sickness, Glenn Jackson 9yr old fighting complications from a bone marrow transplant,  brothers I know I’m forgetting some….but know that our Father is not!

1 Corinthians 16:13 (NLT)

¹³ Be on guard. Stand firm in the faith. Be courageous.^[a] Be strong.

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

8 PAX took the DRP at Folsom this morning. Def Leppard couldn’t sleep so what else would he do. Allen Tate was a little late but Sparky was early? A little confusing!

Warmup: 

Pledge

Let’s mosey. Down the road hill we went. Did a few SSH and Don Q’s.

The Thang:

On the way down the hill Roadie suggested we NUR……so we did. Back up the hill with exercises at the top and bottom. Rinse and repeat a few times. Mosey to the shed for some dips ic. Mosey around to the other side of the park for route 66. I asked DL for an exercise but his mind was trying to sleep so we did Bobby Hurley’s. Mosey up the road stopping for some variety of merkins. Mosey to the steps at the horse track for dips, box jumps and step ups. Mosey toward the prison. We stopped short as the work release bus was there ans Sparky was afraid they may pick a few of us up. Sprint toward the road about 50 yds and do 5 burpees. Sprint back and do 5 sumo squat jump. Rinse and repeat 3 or 4 or 5 times. Let’s start heading back. Huck suggested we lunge instead of run. So we did. Zombie walk for about 40-50 yds. Mosey back and circle up.

COT:

Announcment-Burpeethon Sept 16 at Rankin Lake 9 am mandatory to all PAX, SFN signup!!!!!, JJ5k in Stanley Sept. 23rd.

Prayer Request

Moleskin:

All in all we covered somewhere around 2.5 miles. For a group that claims they don’t run they put it down this morning! Great work guys! YHC read an article about Ranger training that talked about mental prep. The trainer said he tells the guys to check themselves by asking these questions everyday. Am I the man I want to be? How am I working toward that? What is stopping me? These apply to all of us in many places in our lives and as a whole. So tomorrow ask yourself.

Wow was all I could say as I pulled up and seen several PAX congregating and more on their way in the parking lot as I was getting out of my vehicle. Great to see the turnout, not just for the numbers but for what F3 stands for, and everyone was there to get better and to show their support for their brothers at Folsom. 05:30 hits and it’s on! No FNG’s but a short disclaimer and we’re off.

Warmarama:

SSH x 20 IC,  LBC x 20 IC, Don Quixote x 10 IC

Thang:

Mosey to flag at entrance for the pledge, short mosey to nearby parking lot for 10 Merkins,  Bearcrawl to middle of lot for 20 LBC’s, Duck Walk the other half of lot for 30 squat’s.  Mosey back to top of parking lot for repeato.  Another short mosey to a nice hill for some hill work.  Whoopee had some words of encouragement and  what F3 stands for (Thanks Whoopee).  Here we do some 11’s with Big Boy’s at the top and Freddie Mercury’s at bottom with a nur back to the top.  A few of  us YHC included disturbed some ants at the top and they were not amused at us ringing their doorbell  so early in the morning,  I know I ended up with at least a dozen ant bites and Roadie and Huckleberry with quite a few too #antbitesitch. From here we mosey on to yet another one of the many parking lots for some Burpee Long Jumps across the lot with a Bearcrawl back to start. On to another mosey around the pond and back up to the amphitheater for some Flutter Kicks x 20 IC, American Hammers x 20 IC, Dips x 20 IC, Incline Merkins x 20 IC, and finally Derkins x 20 IC.  Mosey to lower shelter for 20 Step Ups IC.  Mosey back to start with Pizza Man taking enough lead to stop and do Burpee’s at the speed bump near the top of the hill.  Circle up  and pick up the 6 and Pizza Man calls Flutter Kicks, YHC  with LBC’s, Sister Act with Merkins and Huckleberry with Burpees.  YHC doesn’t remember the exact count on these as I was trying to catch my breath, but I think they were all done 10 IC with the Burpees being 10 OYO.  With that time was up.

Announcement’s:  JJ5K in September, Burpeethon not sure when, Mayor is taking point on that, Speed for Need (McAdenville 5K the Saturday after Thanksgiving),  #Give2Give for F3 expansion.

Prayer Request: Friend of Sparky and his M, Roadie’s M’s grandmother, Pizza Man’s niece, and each other.

Lots of hard work by everyone that posted today.  Way to push the rock! Shout out to Tadpole for hanging in there and pushing through.  Thank’s for pushing me to be better and  for the chance to lead a great group of men today. It was an honor.

As easy as it could’ve been to fartsack this morning, YHC had the Q and I couldn’t let Folsom down. Rolling in with a couple minutes to spare, I see 1 lonely vehicle in the lot, which is not all that unusual at Folsom. Some PAX roll in hot on the start. Anyway, 5:30 let’s roll,

warm-o-rama

SSH, Plankjacks, Hillbillies x10 IC

thang

very, very long mosey up to the tennis courts for some court work. Line up for suicides. Run width of 1 court and back for 10 burpees, 2 courts and back 20 LBCs, 3 courts and back 30 squats, 4 courts and back 40 American Hammers, 5 courts and back 50 crab cakes, 6 courts and back 60 Alt. Shoulder taps. Run a lap

rinse and repeat x3

mosey back to get the flag, which I forgot I had in my truck, for Pledge

announcements Christmastown, JJ5k, can’t remember dates, it’s not my specialty for sure

YHC closed out in Prayer

F3 has been a real blesssing to a part of. It has been extremely hard for me to get back out there after about 7 months on IR. Seemed like I just couldn’t get healed up enough along with lost drive and motivation after being sidelined so long. What hit home was studying 2 Timothy past few weeks, seeing how Paul persevered in his commitment to spread the gospel. Even when he had been beaten, stoned, and imprisoned, he had a mission, he had drive, he had reason. Paul continued til his martyrdom to fight no matter the adversity. That hit home with me to get up and get back out there not just for the fitness, but for the fellowship and encouragement, and the drive to be a strong, godly man and help to grow more in our community.  Always an honor to Q!