Father’s Day!

When: 06/17/17

QIC: Flo

PAX (): Crack, Law Dawg, Dos-I-Do, Cookie, the Dab, Lumberg, Ha Ha, DC 2, Swiper

This one was for you Dad! YHC’s old man left this world just a few short months ago and there isn’t a day that goes by that I don’t think about him and miss him dearly.  He didn’t have an F3 name, but carried some of the same values that we hold true.  The man had faith.  He definitely held on to something bigger than himself and I have no doubt that he is with his Lord and savior, Jesus Christ.  He loved others, even when his cancer began to win, he cared for and comforted those that came to visit.  He worked hard.  Even as his hours dwindled down he was scheming his next project or instructing someone on the best way to do something.  He loved his family.  Those in our family never doubted that for one minute.  He built others up around him.  Many people have shared stories with me over the last few months regarding times when Dad helped through a tough time in some way.

He wasn’t F3, but he was F3. Who knows maybe he has a group going in Heaven!  The ultimate AO North!

Here is some scripture that has helped me through the last few months.

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.” John 16:33

The thang:

The Warm-Up:  Long trail mosey towards the bottom of the crown jewel of the Widowmaker, that big ole’ hill.

At the bottom of the big hill for F.R.A.N.K.S. (YHC’s Dad’s name)

F- irefeet Burpees- 25

R- anger Merkins- 25

A- labama Ass Kickers- 25

N- ewton’s Cradle- 25 (each side)

K- nerkins- 25

S- quats-25

**mosey to the Top of the Hill and back between each exercise.  Time check audible called so we stayed at the top of the hill for the Squats.  We had a lot of things to get to and there was a good chance YHC was going to spill the merlot if we made another trek up that monster hill.

Over to the rockpile for some quick trock work (AMRAP):

-45s of Bicep curls (half up, half down, and all the ways)

-45s of skull crushers

– Good mornings

-Alternating shoulder presses

Back to the field for Lungicides- (A FLO original from the Rubicon back when YHC got up early enough to get over to the Rubicon)

5-10-15-20 (lunge) reps in suicide moseying style

Regular run- front lunges

Side shuffle right (side lunges right)

Side shuffle left (side lunges left)

Backwards run- backward lunges (unfortunately Father time caught us so we didn’t get to these)

***Lots of mumble chatter during this time regarding how the reps should be counted.  Ultimately we agreed to disagree.  Cookie was Switzerland or Sweden

5 MOM: Bicycles (Dab), Boat Canoe (Crack), Crunchy Frogs (LawDawg), American Hammer (DC2), and I think Dos-I-Do called something, but YHC’s memory is failing him.


YHC shared how thankful he was for this group and how they helped him keep in between the ditches when life got hard.  People often look at me like I have a third head when I tell them I get up and workout at 5:30am in a parking lot.  It is hard to explain to them that what we do is more than just a workout.  We aren’t promised an easy road on this side of eternity, but thankful that I walk with a band of brothers that will pick me up when I fall and carry me when I don’t have the strength to move.

We prayed for the men of Roswell, and their addition to the pack.  We prayed for all of us that are Fathers and specifically that we would be humble leaders of our homes.

Things I learned this am:

  • Those early morning Ruckers are tough (DC2, Ha Ha, Dos-I-Do).  Sorry if I missed one of you.
  • DC2 rucks with ski poles
  • Crack will literally give you the shirt off his back or make you one.  Even when you have a perfectly good shirt and the one he is offer looks like something off of Jane Fonda’s workout VHSs.  Thanks for pushing me up that hill bud.
  • Dos-I-Do had the post beatdown hydration game face on with some of the finest Barley Sodas to come out of Pottsville, PA
  • Dab showed up even after I almost ran him off the sidewalk yesterday.  I knew I knew that gait.

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