Tag: Folsom (Page 6 of 55)

I came into Folsom on a beautiful, muggy morning and count up the Pax 7 plus me equals 8. I told them we have about 90 minutes of work to do in an hour so let’s go!

Warmup:
Seal Jacks x 10 IC
Cotton Pickers x 10 IC
Squats x 10 IC
MNC x 15 IC
Short mosey to the tennis courts for…
3S2T (Q Source topic about King lists these Speed, Strength, Stamina, Toughness-Mental, Toughness-Physical)
We worked on all of these today.

SPEED
Rugby Sprints
Exercise until I say Sprint, run 2 courts, 2 courts back and then walk 2 courts. Touch the line or it doesn’t count.
Exercises: Flutters, Squats, Merkins, LBC’s.
Mosey up toward the road and to the flag for the Pledge.
24 lb. Half-Blocks were waiting in the upper parking lot.

STRENGTH – I thought maybe Wichita and Westside might use a block for each arm but they didn’t want to show off!
Curls x 40
Thrusters x 30
On your six Chest Press x 40
About this time, two of my favorite guys (Tool Time and Pizza Man) came by running an easy (for them) 13 miles. They make it look easy but I know it is not! Nice work brothers!
Shrugs x 40
Swings x 40
Curls x 40

STAMINA – Mosey the long way down to the left and around the pond and through the woods and stop at the bottom of the trail hill. I got passed by almost everyone so I had to tell them where we were going.

TOUGHNESS (This could be for Physical or Mental Toughness)
Triple Nickel
5 SSH at bottom, 5 Merkins at top 5 times. Most did the full 5 but I think I only got 4. Seuss and Westside were flying with Gumby and Wichita right behind them!

TOUGHNESS (Physical)
Mosey back to the tennis courts.
5 burpees, fellowship mosey to corner.
5 burpees, 10 squats run to next corner.
5, 10, 15 Flutter Kicks fellowship mosey to next corner.
5, 10, 15, 20 LBC’s. Then back down 20, 15 , 10, 5 moseying to the corners. Back to the start.

Think about who you need to be strong for. We all need the 3S2T for those around us. 1 Corinthians 16:13 NASB “Be on the alert, stand firm in the faith, act like men, be strong.” (I caught some grief later about using this translation but I like it for this verse). We talked about standing firm in what we believe but not being disagreeable about it to the point of arguing. We also talked about how being consistent is so very important in many aspects of life. There are many examples of this within the Pax of F3 Gastonia! Thanks to the group that posted this morning. Way to push!

Announcements:
F3 Lunch at Bubba’s in Gastonia Thursday, June 24th at noon.
Axe Throwing at Eastridge Mall Saturday, June 26th
Jacked Up Leg 5K at Crossroads on Sunday, June 27th 6:30 am, donations accepted for community service.

Prayers:
Turtleman, Donati family, Love Boat, Pax traveling, Stogie friend Mike Breedlove, Pappy. Sarlacc took us out!

Round Up was on the schedule to Q but had concrete to get ready for early this morning because of the rain. He reached out and ask if I could take it, and I could. So I started thinking what would we could do that would be Round Up worthy.

Heres what I came up with:

Westside had an FNG  so up so we had a small disclaimer and went through the 5 core principles of F3

Warm Up:

Moroccan Night Clubs  IC x15

Toy Soldiers  IC x15

Kraken Burpees x10 OYO

Head toward flag pole stopping a couple of times with Merkins and a Plank holding up for the 6

At flag pole:

Mike Tyson’s x10

Shoulder Tap  x10

2 ROUNDS

Head to concrete steps at horse arena:

2 ROUNDS

Dips  x20

Box Jumps  x20

Derkins  x20

Head to the triangle:

10  V-UPs

Lunge Walk down hill

20  American Hammers

30  LBC’s

NUR back to start

Head to the hill headed to the bottom parking lot:

10  Burpees

run to first light pole

20  Squats

run to second light pole

30  Merkins

Did this for 4 ROUNDS

Prayer Request: WESTSIDE’s daughter (surgery), Sister Act and his family (daughter), Big Pappy and his family (new child in the home), Turtleman and his family, there’s some I have forgotten and I apologize!

Announcements: F3 Gashouse meeting at Limberger Park Sunday at 4PM, Snowbird men’s retreat

I just had the Folsom Q Saturday and noticed an opening in the schedule for Tuesday. I volunteered for the opportunity for back to back Qs. I have been posting regularly at Midoriyama and it has been a minute since I hit Folsom on a weekday. It was a good opportunity to see some of the men I haven’t seen much recently. Sparky must already be doing boat thangs as he was not there. Unfortunately, there was no Huck sighting either! However, 13 solid HIM showed up this morning to put in werk!

I gave the guys a disclaimer and got in a few reps to warmup. Westside, once again, was not there so I won’t go into the details here. I will only say it was a thorough and complete warmup.

Mosey toward the flag at the park entrance.  At each light pole, we do:
10 Merkins
10 American Hammers
10 Peter Parkers
We added a set at the fork in the road for good measure.  The guys got in some Mary as I grabbed the Six.

Pledge

We take the scenic route back to main parking lot and, again, at each light pole, we do:
10 Merkins
10 American Hammers
10 Peter Parkers
I made a mental note that Spackle was getting it done. My man was cranking out merkins like Wichita does!

Mosey on to the Ampitheater for some in-cadence work!
3 sets each
25 LBCs IC
20 Flutter Kicks IC
15 Shoulder Taps IC
10 Hip Slappers IC
10 Dirty Hookups IC
Time limited me to only 2 sets on Saturday so we had to get in the full deal today. Ball Joint had some concerns on my shoulder taps so I reassured him that I did indeed complete every rep I called. For sure, if I Q it, I’m gonna do it.

Mosey back to the parking lot, burpees while Ball Joint got the Six.  I got 7 burpees in.  I am sure some guys got 8 or 9.

A few minutes left so we did a few rounds of Waterfall Merkins and then a few minutes of Mary. Sarlacc tried to hijack my Q and spent what seemed like 29 minutes doing things with our finters and arms, so I had to assert my Q authority a bit LOL. I wanted to make sure Spackle had a chance to call a few reps too!

Prayer requests: Turtleman, Big Pappy, Hal White knee, SA, Hacksaw, BP’s M’s family, my cousin, Gumby’s mom, Stogies dad, and Sparky’s mom . Reminder to register for Snowbird!!!!! We also have the Freed to Bleed Blood Drive coming up. YHC took us out in a BOM prayer.

There was 12 pax ready to get after it. Then we did THE THANG.

One of the best things I found when I started F3 was there were always guys coming back to finish reps with me. I was the Six and they were picking me up. That really encouraged and helped me push through and also helped develop the friendships I now cherish.

Sometimes I am the six, sometimes I am not. I have found myself catching a few extra breaths of rest or a little chit-chat rather than picking up the Six like I should and I have seen it from some of you too! In particular, I noticed it recently at a workout and it bothered me. I decided I need to do better and I can do things in my Q to help make sure we all give back the support we were all once given. The Six would not be left behind today. I focused on a workout to keep everyone together and leave no man behind. I figured this was also a chance to teach a few newer guys some tips in Qing.

Also, we had an FNG today. He was late and he then proceeded to sit in the truck for a few minutes. Possibly he was contemplating if he made the right decision to post as we were knocking out a set of Monkey Humpers? Very possible. As Spackle went to get him, he finaly shut the truck off and got out. ‘BOUT DANG TIME!!!! Welcome FNG Bout Time.

Warmup:

It was a thorough and complete warmup. Unfortunately, Westside was not there so I am not going to tell him all the details. He needs to show to know!!!!

Thang:
Mosey to the bottom of the lower parking lot. One way to keep everyone working together is doing AMRAP. All men can work at their pace and everyone can push themselves. The exercises were:
10 Burpees
20 Merkins
30 Squats
40 Freddie Mercuries
Run to the top of the parking lot and back. Repeat for 15 minutes AMRAP

Quick rest! Next, we “practice” picking up the Six. Sometimes, you just have to remind guys to get the Six.

Lunge Walk to every other parking line, 10 Mountain Climbers (count right-leg)

When you get to the end, go back to the 3rd guy behind you and finish with him. When you finish again, go back to the 3rd guy and continue to do so until everyone finishes together.

Next, Bear Crawl to every other parking line, 10 Big Boys.  Same rules as before. In hindsight, the roughest parking lot in Gaston County was probably not the best place for well over 100 Big Boys and I have a Folsom Tramp Stamp to prove it.

To the Ampitheater for some in-cadence work! Burpees while I pick up the Six!
Counting reps is a challenge when you are not a bat flipper yet find yourself Qing the toughest of HIM. However, it is a great way to keep guys together and it pushes you. Let the Q juice flow! Time was running short so I did 2 sets each rather than my plan of 3.
25 LBCs IC
20 Flutter Kicks IC
15 Shoulder Taps IC
10 Hip Slappers IC
10 Dirty Hookups IC

Return to Parking Lot.  Time.

Prayer requests: Turtleman, SA, Pappy, my cousin. YHC took us out in a BOM.

Moleskin: Put extra focus on picking up the Six today. It is a great way to encourage other men! I am going to lead by example and do better myself. Don’t be too surprised or take it personally if I call you out for not picking up the Six.

I pulled in a few minutes early to see Rabbit ears putting in some EC, had a good crowd this morning! I loaded up 12 blocks yesterday, and that’s what we had.

Warmup- Don Qs, SSH, Hillbillys

Last Saturday Balljoint called a Cooper, and it was good, so I decided to do the same, but change the exercises… so now it’s not a Cooper.
We started at the playground, starting with 10 reps and working our way down to 1, Pull-ups/ Burpees/ Bigboys

From there we grabbed the blue blocks and headed to the tennis courts, mumbling started. We had enough time for a set of 11s Thrusters on one side, rifle carry to fist light pole for some Blockees! Everyone pushed hard today! This took us right to 615!

We circled up for the cot! God has truly been good to me and I am thankful, even in my struggles, he’s good to me! Remember the others around you, maybe the man you stood beside during the COT, pray for him! I shared that I am very blessed to have a few HIMs that text me scripture daily, and I know they are praying for me, I am thankful!!

Prayer request- Howle White, Pappys family, SAs family, Turtle Man, my Mom, each other!

Announcements- Snow Bird men’s retreat!! Ozark has his VQ the 17 at Folsom!
I took us out!

Wichita asked me a couple weeks ago to Q and with the lack of motivation lately it was just what I needed to get me in the gloom. Folsom seldom lets you down with attendance and today was no different. With 12 HIMs in attendance we got  started.

Warmup:

SSH, Don Q’s, Hillbillly’s

Thang:

Let’s mosey, we head out of the parking lot and stop at the light poles for different exercises that YHC doesn’t remember as we head toward the flag at the entrance to the park. Say the pledge and mosey across the road to do some 11’s. Big Boys to start and Star Jumps on the other side.

Mosey to the lower lot on the left toward the ballfields for bear crawl and every other line 2 merkins. Lunge walk back at the half way mark reverse the lunge  to finish.

Down the steps to the picnic table for dips, derkins, LBC’s, and step ups x random numbers IC X 2.

Calf raises on the steps and mosey back to start. 10 Burpees, Mayor with V ups x 10 IC, Volt with merkins x 10 IC and time.

Announcement’s:

Freight’s service project

Prayer Request:

Sister Act and family, Big Pappy and family, YHC’s mom, Turtleman,several  others that I didn’t write down, my apologies men.

Moleskin:

It’s been awhile since YHC took a Q, I appreciate Wichita for asking, it was great to workout with a couple of guys that I haven’t had the pleasure of breaking a sweat with yet. Thanks for the opportunity to lead a great group of men this morning.

Warm up

SSH 50

10 burpees

SSH 40

9 burpees

SSH 30

8 burpees

SSH 20

7 burpees

SSH 10

6 burpees

5 burpees

4 burpees

3 burpees

2 burpees

1 burpee

MOSEY TO THE TRIANGLE

Stop at each light pole and get:

5 burpees, 10 jump squats, 15 merkins

BIG TRIANGLE WORK!

1 point—— 5 Wolverine burpees

2 point—— 5 hand clap burpees

3 point—— 5 2 pump burpees

SMALL TRIANGLE WORK!

1 point—— 5 mike Tyson’s

2 point—— 5 mike Tyson’s, 10 plank jacks

3 point—— 5 mike Tyson’s, 10 plank jacks, 20 shoulder taps

MOSEY TO THE FLAG

PLEDGE

10 Burpees

MOSEY TO THE BUILDING FOR WALL WORK

2 Rounds

Wall sits IC

Air press IC

Dirty hook ups IC

MOSEY TO THE PARKING LOT

Partner up

100 LBC

100 Flutters

100 American Hammers

while partner 2 ran down to the speed bump and back.

Mosey back to the start!

Westside said Man it’s pretty bad when you get beatdown by a guy wearing Fanny pack. I thought that was pretty funny.

Announcements

Snowbird September
Freight taken toenail clippers/ chapstick
Grow ruck august
50 miler September 3-4 5:00pm start at the country kitchen

Prayer Request

Big Pappy
Turtle man
Sister act
Each other
Youth
Westside daughter faith Wednesday doctors appointment

I took us out

Thank you men!!

Round Up

Beautiful morning pax are ready. No FNG’s quick disclaimer let’s get to it.

Body weight Warm up

SSH, Gravel Pickers, LBC, MNC.                               22 for the vets and the Pledge.

Block Circuit 1

7×7 Thrusters, Triceps Extensions, Hammer Curls, Sumo Squats 15 sec. rest between sets

Rifle Cary to tennis courts

Block Circuit 2

6×6 same as before with suicide sprints between rounds Rifle Cary around courts

Block Circuit 3

5×5 once again same as before with a Rifle Cary across the courts between rounds

Rifle Cary back to the parking lot to get rid of the blocks

Heavy Bag Finisher

Mosey to the soccer field upon arrival we find about 600lbs of pool salt time for some heavy bag farmers walks.

10 squats grab 2-40lb bags farmers walk then 5 burpees rinse and repeat for 5 rounds.

Mosey back to parking lot for COT and announcements.

I would like to thank everyone who came out this morning and say thanks for the opportunity to lead this morning.

Prayer Requests

Turtle Man, Big Pappy and family, SA and family

13 on a fine Carolina Morning for a Free Alignment check at Folsom!

No Fngs

Short Disclaimer. Trust me I’m a Mechanic, modify as needed , don’t die!

Warm UP:

*SSH x10 ish IC

• Don Q’s Slow x10 IC

*Where Did that lug nut go (gravel pickers) x10 IC,

*What is stuck on the bottom of my boot? (Toy Soldiers) x10 IC

*MonBacks–MonIns (MNC) x10 IC

The Thang:

Mosey to the Flag Pole, stopping at each light pole to do  :  1 HR Merkin, 25 MTN Climbers, and 10 Crunchy Frogs.  Increase the HR Merkins by one at each light..I think we ended up with 7 HR merkins by the time you got to the Flag.    Next was Pledge (I remembered this time) and a short mosey to the Horse Arena Bleachers.  Triple Nickle here….Dips at the bottom then Box Jump to the top and Big Boy Sit ups.  After that short mosey back up to the top parking lot for the Cooper.  Which is 10 burpees, 10 Squats, 10 Merkins and a lap, 9 Burpees, 9 Squats 9 Merkins and a lap.  That’s 55 of each exercise and a mile or so to boot and it sucked!  Dr. Seuss and Sparky were way out front on this ! Way to Push!  After a short 10 count we started a slow mosey back to the tennis courts.  Here we did a Pit Crew Challenge!   I had two 5 gallon pales of Vp C23 (Fuel we use in Ole Blue) in the middle of the courts, and 2 Mickey Thompson Radial Pros at the fence line.  Each Pax’s called a exercise we did AMARP while they sprinted to the fuel, farmer carry to the fence then pick up the tires and carry back to the center court then sprint back to the line.  With 13 guys we had lots of exercise including, Merkins, Lbcs, Crunchy Frogs, Flutters  , Freddy Mercs,  SSH,  and a few others I cant remember.  We finished with YHC as the last on to make the run….right on Time!

Announcements:

• Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
• Murph on Monday @ Marthas
• June 19th First F3 Dads @ The Yank
• Snowbirds Sept 24-26 see Sparky for details

Prayer Request:

• Big Pappy and his Family, Turtle Man, SA and his Family, Hal White, Nick O’brian and all the other fallen men and women on this Memorial day Weekend

YHC took us out in Prayer.

It was a Honor to Lead today!

Ball Joint