This morning would have been a good morning to fartsack. But those 11 men that joined YHC and Padre got stronger, faster, and better. It was worth the beating.

The Thang

• SSH
• Morroccan Night Clubs
• Windmills
• Low Slow Squat

Mosey to the wall for

• People’s Chair (all Pax took turns counting to 10 – no rest, no break)

Mosey to the courtyard

• 25 step ups each leg
• 25 dips

Mosey to the football field

• Blackjack – this one is new for the Patriot. It’s similar to 11s, but longer and more difficult:
• 20 Merkins, run to the other sideline for 1 LBC
• 19 Merkins, run to the other sideline for 2 LBCs
• All the way down to 1 Merkin and 20 LBCs
• 231 of each

Prior to handoff, YHC encouraged each man to continue posting. Your presence at these workouts keeps me coming back. We are accountable to our brothers and it’s our responsibility to show up even when it gets tough.

Hand off to Padre

• After a quick 10 count, Padre introduced us to a new Burpee ladder exercise:
• 10 knee tuck jumps—10 side Burpees
• 9 same—9 double thrust burped
• 8 same—8 1 armed burpees 4 right 4 left
• 7 same— 7 4 right leg only/ 3 left leg burpees
• 6 same— 6 burpee
• 5 same —- same 5
• Until 1
• 136 of each

Padre shared some words found in Proverbs 12 about discipline. We are to love discipline. F3 is about pushing ourselves to be better. The only way to get better is be disciplined in our workouts, work, family, and relationships.

Mosey to picnic table

• 2-3 rounds of 10 10/ 5 5
• 10 burpee jumps on to bench or table followed by a 10 sec rest
• 5 burpee jumps and 5 sec rest

All You Got Mosey to COT

Naked Moleskin

This workout took the feel of a Monday Old Town beating. Each man pushed past the humidity, sweat, heat, and pain to finish as a unit. These men are disciplined in their approach to their workouts. Twister said it best, “I may not always finish first, but I always finish.” Any one of the Pax could have mailed it in and quit when the sweat starting pouring in our eyes. None of us would have known if you skipped the 147^th merkin or 90^th burpee. But you didn’t. You continued for you and for your F3 brother struggling right next to you. Good work men. I’m proud, as always, to sweat right beside you.

Big shout out to Geppetto for putting in 4 miles prior to our 4 mile workout today. The man is a BEAST! Great job Walker finishing first in Black Jack. Awesome work Utah, Bandit, and Winchester for being right there on his heels. Twister and Peach, you guys have no quit in you and it encourages the rest of the Pax. Thanks for the work you continue to put in. Lock Pick continues to show up and get faster and stronger. He’s the quiet guy that one day runs behind you and 3 weeks later leaves you in the dust. Aqua Lung and Popeye, your endurance has greatly improved. Good work pushing yourselves each week. And finally, you guys may not have noticed, but Padre went for an extra round of Burpee jumps when everyone finished. Not only that, but he went from jumping on the benches to jumping on the table. Mad hops from the man of the Lord. Great job!

Announcements

2^nd F – Tuesday 6PM McHales

CSAUP – 2^nd Annual Hog and Coyote – Check the weekly email for details. Start time is 0600 at Hardee’s on Gold Hill next Saturday

Winchester is selling coffee as a fundraiser for his brother’s mission trip to Uganda with Samaritan’s Feet. Catch up with him if you’re interested in supporting this cause.

Prayer Requests

Winchester’s brother’s mission trip to Uganda

Colombia mission trip – continued prayers and financial donations are appreciated

Burgundy’s mother-in-law passed away unexpectedly. Let’s continue to life up his wife and his family in their time of loss.

Utah’s co-worker’s (TC) wife was just diagnosed with cancer. Let’s pray for healing and strength during the treatment process.

The first edition of F3 Dads for 2015 was held at Walter Elisha Park on Saturday.    Approximately 75 Dads and 2.0’s  joined together for some fun in the sun to kick off the summer.  Here is what they did:

The Thang:

Cake Boss at Q

Mosey the path for drill bits warm up
First stop-10 squats
Second stop-10 Piggieback squats
Run down hill across field
Third stop- 15 SSHs
Fourth stop- 10 Piggieback merkins

Line up on tree line
2.0 sprint to 3rd tree and back
Dads sprint to 3rd tree and back
2.0s bear crawl then sprint and back
Dads bear crawl then sprint and back

Big COP
10 imperial walkers
10 Piggieback squats
10 LBCs
2.0s run around COP while dads do 10 merkins

Hand off to Senator

Divide Pax into 6 groups and line up for a 2.0 carry relay race

Dad’s carry their 2.0 across the field to the stopping point and return to the start.  When all the 2.0’s have been moved to the other side, dads carry dads to the other side.  First group to get everyone across wins

What time is it Mr. Wolf?

Assign 6-8 dads to be wolves and the rest of the group as sheep.   Put about 20 yards between the sheep and the wolves.   The sheep ask “What time is it Mr. Wolf?”  The wolves respond with a time (1-12 o’clock), and the sheep take  the corresponding number of steps (1-12) toward the wolves. This repeats with the sheep asking, ‘What time is it Mr. Wolf?’, and the wolves responding with a time.  Finally, if the wolves respond with “Lunchtime”, the wolves turn around and try to catch the sheep.  The sheep that are caught become wolves.  Continue until all the sheep have been caught.

Mosey to the hill for Run Up and Roll Down

Run up the hill, do one merkin, and then roll down the hill.  Repeat two more times if you can (most could not).  Rolling down the hill makes you dizzy!

Count off by 10, and get with your group for Crack the Whip.  Everyone in your group hold hands. to form a whip.  The person in front starts running in a ziz-zag and pulls the group with him.  The person at the back of the line gets whipped around.  We did this and made our way back to a shady spot for COT.

Moleskin

Wow!  What a blast to co-lead the first F3 Dads session of the summer!    Big fun was had with a large, enthusiastic, group of 2.0’s and their dads today.   It is truly quality time spent with your children when you can use them as weight vests or ruck sacks,  and get a great workout together.   I love F3 Dads because you get to meet the 2.0’s that you hear about during workouts and at coffeteria, plus it introduces your kids to something that you hope they will want to keep doing as they get older.

A few shout outs:

To Mrs. Cake Boss for making the emergency run of freeze pops when we found out we were short.

To those Dads who carried both of their children at the same time during the 2.0 carry relay.  T-claps!

To those that rolled down the hill all three times without splashing merlot/grape juice – impressive!

To Ross Thompson, aka Bomber (2.0 of Flat Tire),  for leading the closing prayer during COT.  When I Q’d my first F3 workout, the thing I was most worried about was saying a prayer out loud at the end. To hear a young child do it in front of that large group, with such poise and confidence,  is very inspiring to me.  Well done, young man.  You made your daddy proud.

F3 Dads continues next Saturday, June 13, 9:30am,  at Walter Elisha Park.  Don’t miss it!

Announcements:

Support Alex’s lemonade stand in Baxter to raise money for children with Cancer.  This runs every year in Baxter.