Running is FUN.
Back by (very) popular demand we headed to the football field where we ran sprint after sprint after mall walk. The pax selected pre printed instructions from the bucket of running pain and mostly Bass-O won the 100 yard dashes. No hamstring injuries. The watch said 2 miles. Then we retired to the COT but got in a few @airborne hip flexors before the rain came. We missed @rebel but I heard he doesn’t do drizzle.
Introduced a new loop around Baxter past Assassins house.
WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on
1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10
MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600
ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives
Nice cool morning for the 4th and final edition of siteQ school. As with the other days the theme was Stewardship. In short, how are we as SiteQ’s acting as stewards of F3’s mission, our fellow PAX, and our actual Sites.
We moseyed to the elementary school where we ciricled up and asked the assembled Site Q’s what is F3’s mission. Slow Jams impressed by quickly noting it. I then challenged them all on what our credo is and what are our 5 core principles.
I think repeating what our mission, the credo and the principles is fundamental in reminding us of why we do what we do.
After a brief discussion on what it means to be a steward of our respective sites : leave no trace, be mindful of risks, plant the flag etc… We got to work. (since it is a workout afterall)
Stewardship of Site
30 second Tabata with 10 second rest 4 rounds. ( 2 shoulder 2 leg) The series is to do one rep of a “base” exercise then follow it with a single rep of another exercise and then increase reps as the time goes on. So 1 merkin to 1 tap increases to 2 merkins to 2 taps…3 to 3…4…to 4… and so on until time expires.
Shoulder Series by 1
1 Merkin to :
Shoulder Taps
Peter Parker
Mountain Climber
Hr Merkin
Leg Series by 1
1 Squat to:
Lunges
Calf Raises
Jump Squats
Step ups (if available
After I smoked everyone’s shoulders We talked about the importance of siteQ’s role in making sure both tenured PAX and especially newer PAX or FNG’s are taken care of at their sites. Meaning, picking up the 6, explaining terminology, introducing yourself to newer ppl, and ensuring we are creating a welcoming and positive atmosphere. We then got to more work. This series was focused on core so we did 1 to 4 ratio. 3 rounds.
Stewardship of Pax
Ab Series by 4
1 BBS to :
Flutters
Feet to Ground LBCS
Freddy Mercury
Hammers
After the Core series and looking at the clock I moved us quickly back towards COT but we did partner up and did a quick catch me if you can with merkins and bear crawls..up a hill. Because why not.
At COT I had us do a quick 5 burpees OYO and then got into the final piece which is the stewardship of the mission. How we as SiteQ’s can help influence the mission by how we run each of our sites.
I encouraged pax to read the detailed SITEQ guide that Fishtix put together and then closed us all out with announcements and COT.
In Lieu of a prayer I closed it out in a moment of silence and a final thought…that for all of us to remember that somebody…somewhere…is looking at YOU not only as an example…but as THE example for something. Don’t’ let that somebody down.
Thanks for coming and the opportunity!
It was raining when I got their and kept raining until we finished. We chose a route. We ran a route. Rob stepped in a puddle. Typical Monday mumble chatter. Wegmans was king, YHC was sweeper. If no one would have shown, I would have left. We passed 2-3 cars. River District.
Looks like we made it,
Barry Manilow
We converged on 6/10 to with a special weinke designed by the PAX of F3 Nairobi (but “may” have been augmented by Poppins…)
Weinke
Warm up
Various, but highlight was 150 SSH in sets of 50. #CrowdPleaser
Groups of 5
Indian Run
5 burpees by the guys at the back
Dora on the football practice field
50 burpees – bear crawl
200 merkins – bear crawl
200 squats – lunge walk
300 4-count mountain climbers – frog leap a partner
Lots of bat flipping on the 4-count of the mountain climbers and the frog leaping
The guys in Kenya average a 5 mile transit to and from the AO, so a group of PAX dutifully pre-ran and post-ran 5 miles after the beatdown. YHC took a bit of flack, because it was me that spitballed that idea and then did not pre or post run. I did bring my 2.0 to the workout to try to cover the fact that I wouldn’t be running extra, but to no avail. Badlands 100% called me out.
Welcome FNGs
– Dungeon Master
– V-neck
Pre-runners:
– Badlands, Poppins, Rolloff, Maximus, Funhouse, Sasquatch, Cyclops, Beaker
– rucking: Sprocket, NakedandAfraid
Post-run:
– Badlands, Poppins, Rolloff, Maximus, Funhouse
All running
– Gears
The plan was to raise $$ to purchase a vehicle for transportation of Nairobi PAX to workouts, supporting efforts to assist in community and coordinating donations etc. The need is tremendous and our financial support is magnified in Kenya.
As of this backblast, we raised $2620. I have no idea when you’re reading this, but you could possibly still contribute and Poppins may still have T-Shirts in the back of his vehicle: https://www.gofundme.com/f/help-our-kenyan-f3-brothers?member=26869695&sharetype=teams
Announcements:
Q-School Wednesday 6/14 at Bushwood
The Fort Retreat 8/11-8/13 (Register now!)
https://criout.regfox.com/f3-him-camp
Safari (F3 Nairobi Nantan) facetimed in at the end to offer up a prayer closing out COT.
This backblast respectfully submitted by Band Camp
WARMUP: stretching, IW, Hillbilly Walkers, squats, merkins, MC
THE THANG: 11’s, 2 exercises at each end. One end, Merkins & Squats other end Monkey Humpers and Plank tucks. Once finished we did ab work until 6 was in. Then accelerator merkins up to 10. Regular merkin but 1 pump on bottom and then 2 and keep going to 10. This was new and a crowd favorite.
Mosey to parking lot for Dora 100 Derkins, 200 Dips, 300 Hello Dolly. Indian Run back to COT with a stop for a sprint back into COT.
MARY:
ANNOUNCEMENTS: convergence and Print Shop for Boss Hog
COT: prayers lifted for healing and parenting.
Thanks Weezer for the opportunity to lead.
Wegmans sent us out to run to Brayden and back. 2 ruckers stayed a bit closer.
See video for the critique of Repeat’s cooking.
Prayers for Bass-O’s dad with kidney stones and Slash’s grandmother-in-law.
Praises for a beautiful day and that young Fox we saw as God shows off His creation.
THE THANG:
National Trail Day begged for trails run. So did Pusher’s trail shoes he hadn’t used. Glorious morning in the Gloom, with lively pax and a virgin trail journey by Assassin.
For those keeping score, we covered 5.5-6 miles by cruising down 160 to horse barn Greenway entrance, right down no name trail to the service rd to Cantrell to Lake Haigler for a pause at Badger Memorial bench/tree to pay respects to loop around Lake back to Timberline trail on far side to Kingsley trail to back entrance to Kingsley taking us home.
along the way there were stops to “water” the foliage, hydrate via normal ingestion or a swim (Olaf) and plenty of mumblechatter.
COT: Message today honored Badger and Pusher together. Badger’s early passing proves we aren’t guaranteed anything. Pusher’s desire to take on trails along with many late age humans wishing they’d played the game of life more aggressively as they come to the end teaches us to #TakeMoreRisk as we live each day
thanks for the Q stick Pusher!