1 lap around the field
with high knees and buttkickers on the end lines
The Thang
Triple Nickel
This
is a beat the clock exercise. The
workout is broken into 5 min sets. Each
rep is 1 min long. During the rep you
must complete 10 squats, 10 merkins, and 10 crunches. If you finish within the minute you rest
until the minute is elapsed. The faster
you complete the rep the more rest you get.
If you do not complete the rep in the allotted one min you immediately
move on to the new rep.
After
5 reps, one running lap around the field.
Complete
three, 5 min sets (5,5,5 or triple nickel).
Dealers
choice
Words of wisdom:
“Trust
in the Lord with all your heart and lean not on your own understanding; in all
your ways submit to him, and he will make your paths straight.” Proverbs 3: 5-6
Never
take on impossible tasks alone. Rely on
your friends, break it into manageable pieces, and rely on God. The workout today resulted in 150 squats,
merkins, and crunches. But it was not
done in one shot, it was spread out to make it manageable. We pushed each other through because that is
what is expected of friends. We finish
with a prayer because we know God was helping us through.
Count-O-Rama,
Name-O-Rama, COT
Gridiron – Run every line of the field stopping at cones to do
Goal Line – AMRAP Pull-ups on soccer goal
10 Yard Line – 10 Burpees
20 Yard Line – 20 Merkins
30 Yard Line – 30 Flutter Kicks
40 Yard Line – 40 Squats
50 Yard Line – 50 SSHs
40 Yard Line – 40 Overhead Claps
30 Yard Line – 30 Side to side hops over line
20 Yard Line – 20 Big Boy Sit-ups
10 Yard Line – 10 Burpees
Goal Line – AMRAP Pull-ups on soccer goala
Bearcrawl up hill, Crawlbear back down
Repeato in reverse
Mosey to Coupons
Coupon Fun:
Colt 45
Cusak to opposite fence
15 Head Shoulders Knees & Toes (10 count)
Cusak to baseball field
Chest presses
Cusak to gym
15 Wonderbra
Cusak to coupon den
10 Blockees
Mosey to B-ball Courts
Mary:
20 Manatees
20 LBCs
20 Windshield wipers
20 Low Dolly’s
20 Crunchy Frog
20 American Hammers
COT
Count-O-Rama
Name-O-Rama
BOM
Announcements:
We need pax to sign up to Q. Variety is the spice….you know the rest. Reach out to ‘88 to get on the Q calendar! We need you.
Memorial Day Murph- All across F3 nation AOs will be doing a Murph workout on Memorial Day. We will join in on the fun/pain too. Location TBA soon as we need bars for pull ups. Any ideas? Springview-Johnson Park…Twin Oaks Park…Central Park? Others?
Exercise: Side Shuffles to 40 yd line and back, execute 10 push press with coupon, side shuffle to the 30 yd line and back, execute 8 push press…repeat dropping 10 yds every cycle and 2 reps of push press
Mosey to shot-put area
Exercise: Run 5 yds do 30 LBCs, run back, run 10 yds do 25 LBCs, run back…repeat until 30 yd run and 5 LBCs
Finished with 50 yd and 40 yd sprints
Words of wisdom: Life gives us many opportunities to take shortcuts and we are all prone to wonder. Surround yourself with brothers that will keep you on the right track and ask some of them to be your accountability partners through your struggles. The Holy Spirit moves into our hearts when we accept Christ as our Lord and Savior and therefore the war against Sin is won, however, the daily battles against the Sin still rage. To be more like Christ requires a lifetime, always remember progressive sanctification.
First off, a super huge shout out to Leatherman who posted, even though his hand was shredded by a bus yesterday. Way to push through brother! A bridge workout seemed apropos since YHC wanted to design a workout to keep Troy Haynes in mind. People often say, “We’ll cross that bridge when we come to it.” Well, this young man has come to a bridge that he is crossing, with his family and the Woodbridge School District community by his side. Troy is an outstanding young man at his high school, a great student, and a senior quarterback for his state championship team. The bridge he is crossing, not by choice but because life has dictated that he cross it, is cancer. The community continues to rally around he and his family with the widely adopted mantra #fightlike4. 4 is his high school jersey number. We don’t have answers for why anyone faces these kinds of battles–bridges to cross–especially young, strong, and healthy. But we can certainly pray for them and rally around them as best we can when they’re crossing such bridges. That way they’re not crossing it alone. #fightlike4
So the workout included aspects of both “4” and of crossing the bridge and just plain old hard-stuff suffering. In the words of Summit,it was, “A great reminder that we are all fighting something, but sometimes what we are fighting pales in comparison to another’s battle. Stay positive and thankful.”
It went a ‘lil sum like this:
WARM-O-RAMA
SSH – 18 IC
CRAB FLIPPERS – 20 IC (It’s that season, flip ’em!)
CALF RAISES – 30 in/30 out OYO
MERKINS (selections by PAX)
Wide Arm – 4 IC #fightlike4
Diamond – 4 IC #fightlike4
Regular – 4 IC #fightlike4
Prison Cell – 4 IC #fightlike4
BUTT-KICKERS
TOY SOLDIERS
THE THANG:
Mosey to the far side of the canal bridge, i.e. the corner of Anglers Road & East Savannah Road. PAX ran past 2 deposits of sandbags. Ironic. However, as tempting as they were, they didn’t belong to F3. Yet, there was a fine stack of sandbags coupons to choose from at the aforementioned corner–deposited there by YHC. Each PAX grabbed a 40lb bag, and the beatdown commenced by performing a coupon exercise, then crossing that bridge:
Shoulder-to-shoulder – 20x
Lung/Mosey/Lung to other side of bridge (.1 mile)
Sandbag High Pulls – 20 x
Mosey to other side of bridge (.1 mile)
Brief Breather for 3rdF:
If I were to ask ‘What is the most famous prayer of all time?’ probably ALL of you guys would say it is the Lord’s Prayer. Most of you might even be able to recite it; and your only question might be whether to say trespasses, debts, or sins. It was the prayer pattern the Lord taught His disciples after they’d requested, “Lord, teach us to pray.”
It goes like this: OUR FATHER WHO ART IN HEAVEN, HALLOWED BE THY NAME. THY KINGDOM COME, THY WILL BE DONE ON EARTH AS IT IS IN HEAVEN. GIVE US THIS DAY OUR DAILY BREAD. AND FORGIVE US DEBTS, AS WE ALSO HAVE FORGIVEN OUR DEBTORS. AND LEAD US NOT INTO TEMPTATION, BUT DELIVER US FROM EVIL. FOR THINE IS THE KINGDOM, AND THE POWER, AND THE GLORY, FOREVER. AMEN. (Matt. 6:9-13)
Alot of people, men especially, struggle with prayer. But in its simplest form, prayer can be defined as talking with God. This one happens to give a pattern. It teaches: We are to start with worship, getting our minds on who He is. Acknowledging that He is above all things; that His will is our priority; that all things come from Him and we’re dependent upon Him. We acknowledge, again, the importance of keeping our relationships with others in order (forgiveness) so that we may have an unhindered relationship with Him (forgiven). It’s a prayer pattern that also expresses that we lean on Him daily as our best and only resource against the onslaught of temptation and evil in this world. And that even while in this world, we recognize we belong to another, over which He is Sovereign.
When it comes to prayer and God’s will, one illustration that is especially appropriate in this setting, is to understand that prayer is a boat hook. When we put out the boat hook, we’re not actually pulling the land/dock to us. Instead we’re using it to pull ourselves to the land/dock. I.e. we use prayer to align ourselves with God and His will.
Too often we call on God ONLY if we think we need Him or find ourselves in a tight spot (“foxhole faith”), but He wants us to call upon Him, He wants us to depend on Him, and He wants us to trust Him daily. The reason He’s given us this gift is that He wants each of us to have a relationship with Him. Personally. Not as Sky-Q but as Soul-Q.
When I joined the 28th I.D. of the PA ARNG, I was sent off to what they called “pre-basic.” While I lay in my rack after lights out on that first night wondering what I’d gotten myself into, it dawned on me to recite the Lord’s Prayer out-loud. I wanted to be a good witness to the men in my platoon, but I also went back and forth in my mind on whether I could do it. I doubted… What if I forget the words? What if nobody joins me? What if…? Finally, there in the dark barracks, I started…and from the way it sounded, EVERYONE FOLLOWED! And we all, in that moment of fear and uncertainty declared our dependence upon God; we declared that we trusted Him with the direction that each our enlistments would take us. And we found comfort both in knowing that we could call out to Him (and He’d hear), and in the esprit de corps of that experience of the Lord’s Prayer being recited in unison.
That moment also began to impress an important leadership principle into my heart and soul: “ALL IT TAKES IS FOR YOU TO LEAD.” And THAT is what HIM do. Lead!
Back at it…
Sandbag Thrusters – 20x
Lt. Dan to other side of bridge (.1 mile)
Sandbag Deadlifts – 20x
Leave sandbag on corner, prison break to start point and back, rubber legs and all! (Total = .4 miles #fightlike4)
Upon returning to the corner, each PAX grabbed his sandbag coupon for the final stretch: Wosey return to the AO, Sandbag had to be overhead. If sandbag was down, PAX had to stop. Sandbag back up overhead, PAX could keep moving. The idea was to move as far and as long as possible between breaks. Tried to go in the backdoor, but Chairman wouldn’t have it. Way to push us brother!
06:00 hrs., time!
Number-Rama/Name-O-Rama
COT:
Announcements: YHC is going to try to find some time to organize the Memorial Day Mini (CSAUP) and push thoughts on to Site-Q’s
Prayers: Troy, Zane, Wildwing’s friend, an another that YHC apparently forgets. No worries, however, our Father in Heaven remembers
BOM
Always love trying to get creative at this AO. Thanks to all the PAX who posted and got their fill of sandbags and sand. As always it was a privilege to Q! Btw, don’t forget #fightlike4
QIC: Red Ryder, Link, Cable Guy, Golden Pinky, Newton
GLOOM FACTOR: Clear, 62ºF
WARMARAMA 30 SSH 10 Willie Mays Hayes 10 arm circles forward (5 little, 5 big) 10 arm circles reverse (5 little, 5 big) 10 seal claps 10 overhead claps Toe Touches, center, L and R
THETHANG After our warm-up each PAX was responsible for 10 minutes of our workout….here is how it all panned out…
Newton: 20 Derkins IC 20 Bench Dips 1 min Wall sit 20 Incline Merkins 31 step ups
Cable Guy: Forward lunge across court 15 squats Backward lunge across court Hold plank 10 count each PAX
Red Ryder: Bear crawl up the stairs stopping on each level: 1st: 10 Merkins 2nd: 10 Diamond Merkins 3rd: 10 Wide Merkins 4th: 10 Dips 5th: 10 Burpees Mosey to Track Ricky Bobby 2 laps
Golden Pinky: Mosey to the soccer goal then all-out sprint to the other goal Bear crawl 8 count 8 crunchy frogs repeat until we got back to the other goal.
COT/BOM Nice shared Q by all. Great to see Cable Guy back in the mix and join us for some EC rucking as well as we prep for Go Ruck in Sept. Newton had to bail early for work…but sounds like everyone finished strong w the Bear Crawl and Crunchy Frog-fest in the luxurious waterlogged field. Sweet.
Announcements
The NATX Murph will take place on Memorial Day (May 27) at 0430 @ the Robin’s Hood AO… in 10 days. We want to encourage all PAX to post even if you haven’t been prepping. We will be there to spot and assist for this worthwhile remembrance event.
Here’s the truth…QIC hit snooze and was late to his own beatdown. So, truth be told, the on-time PAX lead the Warm-O-Rama and I don’t have a clue what they did! Shoutout to the dozen PAX who extended grace for my tardiness and still followed my lead upon arrival!
Once QIC arrived, we got right to it w/ a “Friendly” Patriot Run to Milton Memorial Park
The Thang: Monkey-A-Round
PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.
Pull Ups
Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
Box Jump to Incline Merkin
Forearm Plank
Run loop around gazebo
PAX completed 6 rounds in 20 minutes.
3rd F Message: Excerpt from “Finishing Strong” by Steve Farrar on Vision
Circle up and Dealers choice, followed by 5 iterations of Failure to Launch
Indian Sprints with KettleBell pass
Start at the base of a steep hill, we performed an Indian Run carrying a 15lbs KettleBell. Once the sprinter reached the front of the line, the KettleBell was passed to the back of the line until the last man began the sprint. Continued this for 10mins till we reached the “top o’ hill”.
Performed one round of “Deck o’ Beatdown”
Repeated the Indian Run passing the KettleBell, down and back up the hill.
Words of wisdom:
2 Corinthians 4:16-17 “Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For out light and momentary troubles are achieving for us an eternal glory that far outweighs them all”
Extra Credit: 2 PAX for Murph Prep – powered through our full 45 mins…had to double-time back to the AO to stay on time.
QIC: Red Ryder
PAX: Link, Golden Pinky, Newton, Red Ryder
GLOOM FACTOR: Clear, 53ºF
WARMARAMA 20 SSH IC 10 Willie Mays Hayes 20 SSH IC 20 Hillbillies IC
The THANG Mosey to pick up coupons (pick 10’s or 25’s)
Lap with weights 20 merkins IC Lap with weights 30 squats w weights Lap with weights 20 Biceps curls w weights Lap with weights
Repeat the above circuit
Bone the Fish (5x) 10 Merkins (left side of lot) 5 Burpees (right side of lot)
MARY 15 crunchy frogs 15 Flutter Kicks Plank center 5 count, right arm up 5 count, left arm up 5 count and repeat
COT/BOM Super solid Q from the Red Ryder had each of us digging deep. It was fun to hear the mubblechatter decrease as we dug into the weights. Everyone was pushing hard. I think we are all feeling this one today. Nice job Red Ryder.
Announcements
The NATX Murph will take place on Memorial Day (May 27) at 0430 @ the Robin’s Hood AO… in 14 days. We want to encourage all PAX to post even if you haven’t been prepping. We will be there to spot and assist for this worthwhile remembrance event.
Keep EH’ing and we look forward to seeing our other regulars return to the gloom. We are missing you guys.
Get COUPONS mosey to soccer field near baseball diamond
Bears & Blocks
40 yds
Bear crawl til coupon between feet
Drag coupon in front of head. Repeato
Wait for SIX
10 burpees
Bears & Blocks back
Mosey to amphitheater
Squat jumps to the top
Run around and repeato 5 minutes
F3 ULTIMATE FRISBEE
Team that scores chooses exercise and reps for other team
Team that scores does half.
90º cone sprints
2x each side
COP with Coupons-Down ladder 10,8,6,4,2
Bent over rows
Tight grip curls
Overhead press
Bench
Mosey and return coupons
COT
Counterama
Namerama
Ball of Man
NMM
The strong numbers continue as the weather warms up. YHC knew of several pax who were unable to post due to various family commitments preventing them from doing and I was unsure of how many pax would post this weekend. This is the main reason we have postponed F3 Dads. My weinkie was prepared for low numbers and also for higher numbers as well. I was excited that when the clock struck 0700 we had 8 guys because this triggered me to be able to do F3 Ultimate Frisbee which I’ve been wanting to do for a while. So a few exercises got immediately cut once we began.
AirWolf was in town from Hampton Roads, Virginia for a wedding and we pleased to welcome him. YHC is familiar with F3 Hampton Roads because of Priorities in Monterey came from Virginia. Dreamliner and the pax in Virginia seem to be a group of HIMs. (High Impact Men for those who don’t know the acronym) AirWolf originally hails from nearby Loomis so we hope to see him again in the future though it might be a while as the Air Force takes him to Japan in the near future. Will we see a flag planted in the Land of the Rising Sun? YHC is excited we’ve had a few pax join us while DR, guys are checking the map on the Nation’s site and finding our Mustard Seed.
Ponch brought out his drone this weekend and captured some aerial footage as a test run. We also used the drone to take our post workout photo from above. It’s a tad more high tech than leaning a cell phone against a water bottle on the ground. Hopefully we can get more drone video in the near future possibly to be used as marketing material.
Announcements:
Ponch has the Q next Saturday.
Sign up to Q or Co-Q with someone. F3 is stronger when many pax step up and lead.
F3 Dads has been postponed. Future date will be announced soon.
Sunday update: Ponch sends me a text in church that he had just EH’d a guy in the lobby. That’s what “Give it Away” is all about, talking to a local guy? Bring it up casually and invite him.
YHC believes that most pax are on our Band group. Be sure to let another pax know and he can send you the invite if you are not on there yet.
F3 will be expanding in San Jose this summer! Start EH’ing guys in the area. The AO will be at Santa Teresa High School
