Today the intension was to keep the group together as I was expecting FNG’s. I had texted a group of friends about F3 and was expecting at least 1 FNG. Disappointed.
Looked at the watch and it was time to roll. DICCS given quickly and let’s roll.
Mossey to Highschool entrance. Jump squats till 6 is in.
20 X SSH
15 X Morraccan nigh club
15 X Imperial squats
20 Dips then run to the 1st alcove for 20 donkey kicks then run to next alcove for 20 Mike Tyson, repeat and rinse 3 times. Few abb workouts (LBC, box cutter and big bois.). Run to the high school dinning area. 20 Step ups ( 1 is 1) then run to the round about for 5 burpees. Repeat and rinse 3 times. Run to transporter’s shed. 30 air presses and 30 jabs. Run back to COT stopping at each light post for 5 merkins. Zin said I was nice for just asking for 5 merkins. Chicken was waiting for the merkins. Should have called for 10 merkins at the lights. Had little more than a min left. LBC’s, heals to heaven and big bois. Have a nice day.
Amazing group of men this morning. Everyone pushed hard fought the thick air.
5k for mental health awareness. Check groupie of contact Chicken for details.
IPC around the corner.
It’s been 1 year since I joined F3. Most amazing thing that happened to me last year. Red Cross is always behind me for my blood. So decided to donate last summer. I see everyone wearing their F3 shirts and I was curious what F3 was about. Posse somehow sensed this curiosity in me and asked me if I knew about F3 and told me all about it. WOW life changing. It’s been a year already. I asked Posse if I can Q at the site where he is the site Q. Glad for the opportunity.
DICCS given, let’s rage.
Mosse / Run to south providence school parking.
SSH / Low slow squats / Moroccan nigh clubs and stretches.
Walk the the basket ball court. One end 20 mike Tysons and 20 modified burpees (Without the jump up) on the other end. Repeat and rinse 3 times. Run the the school entrance on Arbor Dr. Run to the library and do 5 burpees and run back to do 10 jump squats. Repeat 3 times. Run to Sharon Dr stop sign. LBC’s as we wait for the 6. Run back to bus parking lot. Partner up. Partner does 50 dips and 50 reverse dips and the other partner runs across the parking lot. Back to COT for some Mary.
I remember my 1st workout at Asylum. But the 2nd day at watchtower was painful(soreness from Asylum). There were pax circling back for me and I remember Wrigley and Fuse box hanging out with me throughout the workout. I knew I’ll not be left alone. So kept coming back. The encouragement I had received from all the PAX helped me thrive as days went by. I am filled with gratitude.
YHC took us out.
Bottlecap asked if I could write the BB. I said sure not knowing what he was up to with his Q that morning. So this will be a summary as we did lot of stuff that day.
DICCS given. Run towards the round about near high school stadium. Stop in between to do some quick reps of whatever which did made thighs burn. He had found out that the gate to the football field was open. So we did run up and down the steps. Then run around the field alternating between mossey and sprints. Then we did lots of other stuffs (to many to remember). DONE.
Prayers for Rubbermaid and his family. Prayers for Bottle cap and his family who are now in Honduras on a mission trip.
Showed up in commitment 2 weeks ago and j-wow got me to Q commitment. I was excited and was ready. Was there early and drove around the route I had planned. Was pumped.
DICCS given, let’s mossey.
Mossey to millbridge skin pool. Warm up with ssh / imperial squats / Merkins / Moroccan night clubs and stretch.
Return to Kensington Elementary school. Every other driveway switch between 15 jump squats and 20 speed skaters. By the end thighs were stiff. Mossey to school parking lot. 20 Big boi’s, 40 LBC’s and 20 Heals to heaven.
20 mike Tyson and run around the parking lot. Fuse led us on the longest route. Repeat it again. This time took the shorter route.
10 Burpees in a minute. Repeat 3 times. By this time I felt totally gassed out. Felt weird. Decided to step down as the Q of the morning. Thanks to all the pax for stepping in. Did some exercise with rock and ran to the entrance to the park.
Lycan launching again with new start time. 5:45 am. Maddog leads the workout.
t’s been 1 year since my Father passed away and yesterday the thought of honoring him by Qing a workout flashed my thought. Reached out to Ricky Bobby and Schneider. Thank you both for the opportunity.
My Father was 76 when he passed away on the 6th of July last year. So the rep number was 76.
Disclaimer given. Let’s mossey. Run up to deal road and return back middle school drop off.
20 Imperial walkers
20 Low slow squats
16 Moroccan nigh clubs flooded by Stretching.
Grab a lifting rock and riffle carry to elementary school drop off point. Do one of the following exercise and run a lap around the student drop off loop.
20 over head presses.
20 Bent over lifts.
16 Biceps lift.
Everyone is now warmed up for the burpies.
10 Burpies a minute. Repeat 7 times and then Finish with 6 burpies.
Run back to middle school entrance. Do one of the following exercise and run a lap around the student drop off loop
20 Big bois
40 air presses and 36 jabs.
Form 2 teams and Indian run to Deal road. Mary with 40 American hammers, 20 LBC and 16 heals to heave. Indian run back to middle school entrance. Mary and it’s time.
Fantastic group of PAX this morning. Everyone rallied around me and pushed themselves. Amazing support.
Welcome FNG Jaison (Beaker)
It’s been a tough year with loss of my Father. Joined F3 at the end of July last year. F3 has provided so much support through out last year. It would have been tough without F3. Seeing you all every morning brings a fresh start. Not able to express my thoughts fully here. Thank you everyone.
YHC took us out.
Realized I had not written BB on my Q at watchtower.
DICCS given and we are off.
Run to Deal road and back to COT. Do some streches.
Run to the right side of the school and use the light posts to do some Paula Abdul workout. Merkins and Jump squats in the mix. Run to elementary school drop-off zone. There are numbers on the wall 1 to 8. Do as many as burpees and run around the drop off loop. Run to Middle school drop off loop. Partner up. Partner does Big bois and donkey kicks (I think). Finish with a run to Deal road and back to COT. Awesome morning and Chicken stole the show with his bath suit. Thanks chicken, I think I was let off the hook for BB because of your show.
It’s always a privilege to lead and the support is always overwhelming.
It’s not cold anymore and it’s time to get all back to the workouts.
F3-Dads every Saturday 9:00 am at dogwood park.
Fine group of men gathered this morning on a fine spring morning. I was excited and was ready to go. Confirmed with Ricky Bobby if I was the Q and he said yes. Let’s GO.
Mosey to the Bus lot.
20 x SSH
20 x Imperial Squats
10 x Moroccan night club
Now everyone is geared up and ready for the main event.
Start with 12 Merkins then run to next light pole and do 12 BigBoi sit-ups. Come back to the start and do 12 Merkins, run to 2nd light pole and repeat.
Mosey to back of the school. Grab and wall and 50 air pushups. 10 Mike Tysons then run around the track stopping at far end to do 10 jump squats. Hop to the stairs from the near end of the track. Repeat 3 times. Still had 10 mins left. Next is an added bonus for being fast this morning.
Mosey to parking lot. Start with 10 burpees and reduce by 2. In between run to other the end of parking lot and back, Repeat 5 times. It’s time to go back to COT. End with 10 box cutters.
Awesome group of men this morning. Everyone pushed hard. The support was awesome. Thanks for appreciation Glidah. F3 has been the best thing that happened to me last year. Not only the workout, but also the fellowship. Open Door and Sanctuary has played a great part in my life. Thank you Posse for EHing me during the blood drive last July. There is a blood drive around the corner (June 19th). Sign up. You might find another FNG there.
Welcome FNG Tim (Mute)