Warm O Rama: Moroccan Night Clubs Imperial Walkers Copperhead Squats Abe Vigodas Windmills
The Thang
Hello Dollys
Mosey one lap slow Meet back in at the end zone
100 yards the hard way.
Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.
What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.
Indian Run x 3 laps
Dealers choice
Words of wisdom:
The pain you feel today will be the strength you feel tomorrow.
WARMARAMA Imp. ST x 20 IC Windmill x20 IC Bean Picker x 15 IC Arm Circles Forward 10 IC Arm Circles Reverse 10 IC Willy Mays Hayes 10 IC Hill Sprint and back
The THANG (3 times) 20 Merkins (60) 30 Shoulder Press w Brick (90) 40 LBC (120) 50 Brick Curls (150) 60 Squats w Brick (180) Lap around the lot
MARY adjourn to the Coffeeteria (Red Horn)
COT/BOM The Mary was cut short since we burned up all our time doing squats. It was a glorious smoke-fest after the big murph practice. Turned out to be a fine morning for F3. More of a mist than a rain. Golden Pinky brought his A game with vest and we knocked out another murph with time to spare. Keep the EH’s going and we look forward to our next post on Monday. SYITG fellas.
Announcements The NATX Murph will take place on Memorial Day (May 27)… 16 days away!
Warm up
20 Seal jacks. I/c
15 Cherry picker. I/c
Capri lap
20 SSH. I/c
15 Windmill. I/c
Capri lap
20 seal waves. I/c
15 Peter parker. I/c
The Semi “colon”
Mosey 1 block north from circle, 1 block east, and 2 blocks south to Domino’s.
Wall sit – 10 count
Bttw merkin
10 count from each HIM for 2 rounds
Mosey to firehouse
Plank – 10 count
Merkin
10 count from each HIM for 2 rounds
Mosey to school parking lot
3rd F
Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
1 Peter 5:6-10 ESV
A good affirmation that you are not alone in your struggles. There is season for everything. God will restore, confirm, strengthen, and establish you.
SEMI’S “Suicides” consisted of nurs, jailbreaks, bear crawls, side steps, woseys, moseys, crawl bears, karaokes, lt. Dan’s, and LT. Dangers back and forth across width of parking lot.
Mosey to old napa store
5 burpees mosey around building, 5 merkins mosey around building, 5 squats mosey around building for 2 rounds.
Wosey to 1 block from AO, then jailbreak the rest of way in.
toy soldier set
30 lbcs
20 k2e per side
15 big boys
Mosey around circle for 2 rounds
Finish with AYG high and low plank switched at Q’s call.
5 HIM showed today. Semi, Fireplex, Vanilla, Chattahoochee, nugget
This
week’s smokefest was moved to the nearby city of Lincoln due to 5 pax running
in the Lincoln PACE Race 5K & 10K. We had just finished the warm up and a
guy innocently walks up and we invite him to join us. Turns out it was FNG
Hydro who had signed up for the race on our team. I wish I could retell his EH
story it is pretty amazing. Think along the lines of hearing about Ferris Bueller’s
sickness…”My best friend’s sister’s boyfriend’s
brother’s girlfriend heard from this guy who knows this kid who’s going with this
girl…” He jumped right in and we are glad he did.
THE THANG
Capri
lap around parking lot
Follow
the leader style
20
Frankensteins
Inch
worms back
Repeato
10
Broad Jumps
Bear
Crawls
Repeato
20
wheelbarrel steps with partner
Switch
back
Repeato
Evens
to 12
Crunchy
Frogs
Merkins
Monkey
Humpers
Circle
of Pain
Planks.
60-45-30-15
Bat
Wings:
20
Forward Arm Circles IC-Hold
20
Reverse Arm Circles IC- Hold
20
Overhead claps IC- Hold
20
Seal Claps IC
Lap
around parking lot
Pax
choice: 20 of an exercise including:
Mountain climbers
Al Gore
Spell numbers to 20
More that I cannot recall.
NAKED MAN MOLESKIN
What
a great Saturday. 9 pax total with 2 more FNGs which makes 4 weeks in a row
now. For those keeping score at home that is 6 FNGs in the past month! Keep
giving it away and let’s grow this thing. Fizz Stick and FNG Jacopo showed up in
a fancy clown car. Fizz Stick’s wife had just earned a new certain car of
German engineering. He also came bearing actual fizz sticks for the pax.
Race
report: 5 of our pax ran the Lincoln PACE race. Ponch, Rabbit, Hobo and ’88 ran
the 10k and Hydro ran the 5k. All in all a great representation of F3 Rocklin
in the race. Ponch and Rabbit both placed in their age divisions like they did
at the Run Rocklin event in April. Great job guys!
Announcements:
F3 Dads has been postponed so we can get more pax
available to participate. Stay tuned for a new date.
A great morning for some HIM to gather for a nice nice little circuit course beatdown
QIC- Chattahoochee
WARMUP- 20 SSH, 20Cherry pickers, 20MNC, 15 Sealjacks 15 Merkins all IC followed by a short mosey out back entrance of the AO around to the front
13 pax showed up so I set up 13 stations with a couple stations on standby in case more pax showed up
Weighted run with 20 lb vest for our timer to switch stations
Bench dips
Box jumps
WWII sit ups
Slosh pipe squats
Burpees
Flutter kicks
Bear crawl
The rowing merkin with choice of 25 lb or 15 lb dumbbells
Abyss merkins
Coupon squats with concrete block
E2Ks
Crab cakes. Almost 1 complete round completed and stopped for a quick 3rd F about leadership. Leadership is not about being the best leadership is about making everyone else bette. Philippians 2:4 Not looking to your own interest but each of you to the interest of others
Where can you find pleasure Search the world for treasure Learn science technology Where can you begin to make your dreams all come true On the land or on the sea Where can you learn to fly Play in sports and skin dive Study oceanography Sign up for the big band Or sit in the grandstand When your team and others meet
8 pax posted for a PFA season themed beat down! NPS is ramping up for their bi annual physical fitness assessment so this morning, we went through the Navy’s physical readiness test.
Warmup –
SSHs IC x20
Moroccan Nightclubs IC x20
Imperial Walkers IC x20
Copperhead squats IC x20
Out n Ups IC x20
The Thang –
2 minutes max situps
2 minutes max merkins
1.5 mile run
Thats it. Can you handle that? See your local military recruiter for more details…
Here’s the minimum passing requirements by age group:
Age group Situps/Merkins/Run
30-34 44/35/14:15
35-40 40/33/14:45
40-45 37/29/15:15
45-50 33/25/15:45
50+ 30/23/16:15
We got done a few minutes early so we did a little circle of pain. Dealers choice. Had to be x15 of a 4 count exercise.
Box Cutters
American Hammers
Chilcutt Peter Parkers
Lunges
Flutter Kicks
Hillbillies
Dying Cockroaches
Shoulder Taps (yay, got ’em all!)
COT –
Words of Wisdom: Check out Q1.2 – The King and Q1.3 – The Queen. These are the daily discipline of physically training the body and the daily discipline over what is put in the body.
“You can’t out King your Queen.” – Dredd
It is impossible to train or maintain your body to your expectations by only having discipline over one and not the other.
Counterama
Name-o-rama
BOM
Announcements–
Lots of VQs coming up! Don’t miss a workout or you might miss something awesome. Check out the Q schedule to see who is Qing a workout near you and sign up!
Make sure you put June 8th on your calendar! Many of us will be leaving Monterey in mid June and we’re planning some kind of big blowout event. Stay tuned!
Other events coming up are The Murph on Memorial Day, Monday May 27th at Toro Park and the Spartan Race on June 1st.
If you haven’t already, join the conversation on Slack.
After looking at all the WOD entailed, I expected at least an hour to complete so I put out the challenge for a 5am WOD to kick the day off right. Until late in the evening there were no HC so I was prepared to roll solo. To share in the love 3 PAX joined to honor our firefighters.
PAX: Fridge, Skater, Sunspot (Q)
FIREFIGHTER HONOR RUCK WOD:
150 – 12″ box step-ups
100m Ruck Drag
50OH Ruck Press
100m Bear Crawl (ruck on)
150m Suitcase Carry
3 mile Ruck as fast as possible
MOLESKIN:
I always wanted to be a firefighter when I was a kid. Granted I think most kids want to do that. Now days there is no way I could stomach what they have to deal with on a daily basis. Hat’s off to the men and women who are out there fighting the good fight each and everyday to help the community. Here is how I looked at the WOD… The step-ups represent that looooong ladder that the firefighters have to take to save innocent people in a 10 story building. Sometimes we can’t carry the people out so we ‘ruck’ drag them out to safety. But when you can carry them, it takes shoulder strenght to ‘press’ them up onto your back. When their is smoke in the room, what did we learn in school??? Stop, drop, and roll. So we bearcrawled our way to find survivors. You carry gear on your back, but you sometimes have to carry another load of gear in so your “suitcase” comes in handy. And well, what would a ruck WOD be without some mileage, so we pounded out some distance. Time taken was 1hr 15min to complete this all.
Great push today Skater and it was great to see you out and catch up on life. I can definitely tell your spirits are significantly higher than they were before. God is good my friend. Fridge, great to have you with as this hopefully was a good release of stress and everything else going on in life. You were quiet but pushing hard, which is a good thing. I hope your back starts to feel better! God will give you strength through all that is upon you right now.
Thanks for working hard with me this morning guys! Only 4 more WOD’s to earn that patch. #GetSome
Sheldon Cooper – Pax completes one lap around the circle then completes, 10 Burpees, 10 Squats, 10 merkins & 10 Big Boys descending to 1 each of each exercise. The circle is approx. .08 tenths of a mile or 400 linear feet/135 yards….but who’s measuring….:)…
F3 Message – see below
Mosey back to CHOP – approx. .3 mile
Count-O-Rama, Name-O-Rama, FNG naming (Welcome to Fuzz) and the Circle of Trust. Please keep all our HIM in your thoughts and prayer.
F3 Message 05/07/19
Below are excerpts from the blog site ActiveChristianity.org by Brunstad Christian Church in reference to Forgiveness.
Forgiving others can be really difficult
“Forgiving others is important, but sometimes it can be really difficult to do. Why should I forgive, and how can I do it?
“Then
Peter came to Him and said, ‘Lord, how often shall my brother sin against me,
and I forgive him? Up to seven times?’ Jesus said to him, ‘I do not say to you,
up to seven times, but up to seventy times seven.’” Matthew 18:21-22.
“For
if you forgive men their trespasses, your heavenly Father will also forgive
you. But if you do not forgive men their trespasses, neither will your Father
forgive your trespasses.” Matthew 6:14-15.
Forgiving
others who have wronged you, whether for a relatively small thing, or for a
seriously damaging act against you, can sometimes seem like an insurmountably
difficult thing to do. In some cases it’s a process that really takes time.
Yet, the Bible is crystal clear on the necessity of it. And there are no caveats
such as “unless,” “if,” or “but.” As in all things, we need to look to our
Forerunner, Captain, and Master as our example.
“Father forgive them”
Christ
suffered unrighteousness—even cruel unrighteousness. No one could have suffered
more unrighteously than Christ. And some of the last words He ever uttered
were: “Father forgive them, they know
not what they do.” Is it easy? No. Is it impossible? “All things are possible to him who
believes,” said Jesus. (Mark 9:23) All things.
And
when you don’t have the power, when you know that it is not in you to forgive,
then you have to find it in Christ. “I can do
all things through Christ who strengthens me.” Philippians 4:12-13.
Does forgiving negate the pain you have suffered? Does it reverse the things
that have happened to you? Does it mean the person who wronged you doesn’t have
to take responsibility for his/her actions? No, but you will be free from the
thoughts of hatred and bitterness and the burden they are. Forgiveness is not
only done for the sake of the one you are forgiving, but for your own sake, so
that you don’t have to live with the burden.
“But
to you who fear My name the Sun of Righteousness shall arise with healing in
His wings; and you shall go out and grow fat like stall-fed calves.” Malachi 4:2.
The
fact that you forgive someone does not condone what they have done, nor does it
by any means make it all right. Trust is not implicit in forgiveness, nor is
forgetting obligatory. “Forgive and forget” is not a Biblical quote. It is one
thing to be wary and aware, and another thing to hate and resent.
God is righteous
Ideally the one who has harmed
you would repent and atone for what they’ve done as well. But make sure your
healing is independent of that. You should forgive regardless of their
attitude. Their sins are between them and God. It is right for someone to face
up to the consequences of their actions according to earthlyRefers to
everything of this earth, as opposed to heavenly things. Example: Earthly
treasures/heavenly treasures. The earthly things pass away (are temporal), but
the heavenly things are eternal. (Matthew 6:19-21;…authority and law, and they
will also someday stand before God’s face and have to give account for their
actions, and God is righteous above all else. But judgment and vengeance belong
to God.
It
is important to note that forgiveness is not a feeling, it is a choice.
Choosing forgiveness will mean that you have to go to God on your knees for the
power to forgive. It’s choosing not to let thoughts of hatred rule in your
heart. It’s choosing to go to God to find help and comfort instead of dwelling
on the past, even when our feelings would rather do anything but. The power we
need for this we get from the Holy Spirit. Jesus, “when He was reviled, did not revile in
return; when He suffered, He did not threaten, but committed Himself to Him who
judges righteously.” 1 Peter 2:23.
Draw near to God, and in His love you’ll find everything you need.”
Warmup: Cherry Pickers -20 IC Sun gods -10 IC- kinda Abe Vigodas – 20 IC Copperhead Squats 4count – 15 IC
THE THANG Today’s workout was inspired by a workout created By Jen Eddins at https://www.peanutbutterrunner.com/ The run was together, but each workout was an individual effort, rest in Al Gore upon completion
10 minute run around the neighborhood 50 Copperhead squats 40 Freddie Mercuries 30 Curtsy Lunges 20 Merkins 10 Jump-Lunge-Burpees 8 minute run around the neighborhood 40 Copperhead squats 30 Freddie Mercuries 20 Curtsy Lunges 10 Merkins 5 Jump-Lunge-Burpees 6 minute run around the field
Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria
MOLESKIN Spartan Race is coming up! Don’t forget! Several Second F events on the way! See e-mails!
LEXICON: Word of the day- CARRIER PIGEON – Delivering a Weinke to a Workout without Posting for it. (NOTE: Didn’t happen, just like the name!)
