A group of men came out today to make a difference. Some walked some ran but all impacted Galactosemia! 2.28 is rare disease day and thus is why GLOW started years prior on the first weekend in March. I appreciate this group so much for support. If you were not able to post I will get you your runner bag this week.
Glow 5K!!
10 Strong posted to Satan’s hill on this brisk spring morning. There was 1 FNG in the house Ready learn the ways of F3. At the bottom of the hour here is what went down.
COP- 20 each SSH, LBC’s, 10 each: Helicopters, Imperial Walkers, Ukrainian Soldiers, Jazzercise, Merkins, LBC’s, Flutters,
The thang: Mosey to bottom of hill and partner up. Run 1/3 way up hill while partner broad jumps trade off. Runner next 3rd while Lt Dans, Next 3rd broad jump with a merkin and runner.
Triple check to the stop sign with hand release merkins and squats. Mosey back to stop sign and another triple to bottom of hill with drydocks and ??. Mosey down trail grab a log for some log presses. Back to flag for a dealers choice . 25 of whatever Pax calls.
YHC took us out in prayer.
Welcome to Rosco’s could be SIL, 24 year old Bryce aka Jinxy. And yes Rosco is a Focker.
If you go to burpee lake do you have to do burpees? Short answer is no. 15 men posted on this brilliant Saturday morning. It was sunny and 72 degrees and the enthusiasm was contagious? Clock struck 6 and according to howard the duck here is what went down.
COP Mosey to the circle at top of amphitheater. Circle several times. 25 SSH, 20 LBC’s, 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Deadman hang, Merkins, Drydocks, Flutters, Dollies.
Mosey to burpee lake for a no burpee beatdown. First 4 light poles do 5 merkins at each. YHC had originally called for 4 different exercises at each pole but the mumble chatter said their was confusion. YHC tried to simplify. next 4 do 10 merkins at each pole, next 4 15 LBC’s, next 4 20 squats, next 4 25 dollies, next 4 30 plankjacks, next 4 35 ??. Lap complete. Mosey another lap stopping to Lunge, 50 merkins, 50 LBC’s, 50 prom dates, more mosey to base of hill. Lunge 25 yds up hill. Mosey back toward flag stopping to LT Dan on the way. Time for MErkin ring of fire, stretches and 5 burpees.
Announcements: Safe travels to those posting at the Bridge. HDHH in the ville. see slack for location.
Prayers to those in Ukraine and to our troops protecting our freedom across the world.
Always an honor to lead. SYITG.
A dozen and a half men hit the frozen fields of Dogpile this morning for a beatdown to get the blood flowing on the 5th day this February. Having struggled to keep the PAX organized on Wednesday YHC decided a simple approach today.
COP- Mosey to Burpee lake stoping twice for COP 20 each SSH, 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,
The thang: Starting at one pole do 5 merkins first pole 5 WWII 2nd pole. Then 10 merkins 3rd and 10 WWII 4th continue building by 5. At 40 PAX was screaming mercy and some may have been questioning some of the PAX ability to count. At 50 audible called and we continued up from 50 by 5’s with squats and pole to pole lunges every other. 80 Drydocks, 85 LBC’s and with 10 minutes left YHC called BTTF. With 3 minutes to spare we stretched out the remaining time.
Announcements: GLOW run 3.6.22 5pm see slack. McGruff is collecting Soup and any canned goods for Food Bank, bring to SOJ AO’s. Good luck to Vagabond running a 4 miler and jumping into the ocean for Special Olympics.
Prayer Requests: Friends of Corned Beef and Wilson lost everything they owned in house fire.
YHC took us out in prayer. A big thank you to the PAX who came out this week for WOR (Week of Respect). Turning 50 is not easy and you really start to put things in perspective. I so appreciate Wilson, Marmaduke, Honeymoon for bringing me into F3 and all the PAX for pulling me in. It has made a tremendous impact in my life.
Make Today Awesome!
7 strong showed up to Satan’s hill this balmy Friday to see what kind of beatdown YHC could muster on his 5th straight Q. YHC felt this was a great idea weeks ago and now is questioning his judgement. According to the bullfrogs that emerged from their slumber here is what went down.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
The thang:
mosey to the coupon pile and grab a coupon. Triple check # 1 Runner up the hill, Triceps, Curls. #2 Runner to Otterdale, Rock copters, front raises. Some rock holds, Lunges, and stretches to round out our time.
Announcements: GLOW Run 3/6/22 5 PM.
Prayer Requests: To Vagabond’s close friends family. To Wilson’s friend who lost their house in a fire. To all those hurting and ill. To our military protecting our freedom.
Rosco took us out in prayer.
Some great mumble chatter today and Rosco pointed out that half the PAX was now respect. Way to work gentleman. Make Today Awesome!
Eleven strong posted for a Timberwolf beatdown. Quite a warmup happened and the PAX was thankful but well overdressed. According to the trashman here is what went down.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
The thang:
Lightpole alley start with 5 reps on each end add 5 each pole up to 50. Exercises: merkins, monkey humpers, SSH’s, LBC’s, lunges, etc.
had time started a reverso made it to 30 but we repeated each exercise at each pole on way up
Announcements: Good luck to Vagabond and the polar plunge benefiting special Olympics. Mcgruff is collecting for the food bank SOUPer Bowl . Glow run runners and walkers wanted
Prayer Requests:
Duke took us out in prayer.
Make Today Awesome!
Coincidence I think not!
22 Strong posted for SOT this morning to mark a 1/2 century on this earth for YHC. YHC had somewhat of a plan but it started going to SSH!$ pretty quickly sso multiple audibles were called. I want to send out a BIG THANK YOU! to all PAX. I thank god F3 came into my life just shy of 3 years ago. The workouts but more importantly the PAX has been a source in so many ways! I appreciate each and every one of you!
Mosey to front loop. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,, Flutters, Dollies. Each PAX complete 101 Merkins to equal the day 2222 total merkins. Scary right? 22 PAX on 2.2.22!!
The thang:
Mosey to track. Progressive Triple check. With Runner hitting 1/4 of the track calling for next runner and starting exercises until last person caught up then repeato. Exercises were Drydocks and Monkey humpers.
Next standard triple. Runner, LBC’s, Merkins
To the hill. a really confusing exercise was called and quickly 86ed. So switch to love hill with partner.
To the tennis courts. 4 corners with PAX divided in each corner. 20 of called exercise at each corner. Lap 1 Merkins, Lap 2 LBC’s, Lap 3 squats. Another 21 merkins each to round out the first 80 to make another 2222 for the PAX.
Announcements: Hump day happy hour: Triple crossing Midlo. GLOW Run 3.6.22 5pm. See slack.
Prayer Requests: To the 2 officers killed yesterday and their families.
YHC took us out in prayer.
Make Today Awesome!
18 strong posted for my last day of silence. YHC had a rough plan for the workout but that had to be adjusted due to size of PAX. Thank you all for posting. I really appreciate OC posting in the Browns gear .
COP- 49 each SSH, 20 LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, ,Russian soldiers, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
The thang:
4 corners: Bumper style. 5 groups, 1 is always running bumping group to next. Exercises were hand release merkins, WWII, SSquats , Monkey humpers. Completed 2 rounds.
Triple check: Runner, Drydocks and LBC’s
Mini dora: Runner, 50 merkins, 100 LBS’s, 150 squats.
Various runs across the parking lot.
BTF- Someone took off for the flag like a Bat out of Hell.
Announcements:
Hump Day Happy hour Triple Crossing midlo, Glow Run March 6th see slack for sign up.
Prayer Requests:
YHC took us out in prayer.
Make Today Awesome!
17 strong braved the gloom this am on Satan’s Hill. In our minds it was 72 and sunny. YHC was anticipating a strong start to a week of Q’s. Mainly just to motivate me to get out of the Sac. Thanks to all those that joined me this morning.
COP: 49 SSH, 20 LBC, 10 each: DQ’s, Jazzercise, Imperial walkers, Helicopters, Merkins, Flutters, etc.
Cul-de-sac tour: Run through dog park to Adelay. Start here doing 49 of called exercise in sac and 49 at top. Exercises were MErkins, LBC’s, Squats, Log lifts (20 and rotate through PAX), Back to 49, Flutters, Dollie’s, Rosalita’s, APD’s. Run BTTF. 2.8 miles logged.
Announcements: Sign up for GLOW run in New Market 3/6.
HErmie took uss out in prayer.
I thank everyday Wilson put me in a EH and pulled me out to F3. I had all the excuses not to do it. I could easily rationalize it is to early. Now when I dont go I slog through the day. Thank you all for the inspiration you lend me everyday. SSYITG