F3 Gastonia

Fitness, Fellowship, Faith

Month: March 2018 (page 1 of 7)

Can’t get enough

Twelve men gathered in the gloom, wait……no. It was really kind of nice out this am. I wouldn’t call it the gloom-if you weren’t there, you should have been. We had really nice weather-a little chilly but overall was very pleasant. We also had some good music at Defib’s suggestion once we got to the Thang (sorry PainLabbers, you missed out on some quality tunes-keep reading). We talked a little about the Sept 11 Flight 93 events-something I heard on a podcast this week. Basically it was a recap put together from phone calls and the flight recorder from both the patriots on Flight 93 and those evil hijackers that crashed in Pennsylvania on 9/11/01.  I was reminded of the need to make each day our best so that the people who have both served and died for our country (military and otherwise) did not do this in vain. Their families have gone through more than we will ever know. Knowing about a small part of their suffering should be enough motivation for us to really try to be the best versions of ourselves EVERY DAY. For me, this needs to start with getting out in the gloom and exercising with my brothers who make me a better person. Busting my butt to keep up with the guy next to me (I know, you vs you, blah blah blah)-I cannot turn that competition switch off and it is what gets me motivated to push on the last set(s?) when I really just want to lay down on my 6 and rest. Anyway, if you were not there this morning, you missed out. All around, I think it was a great start to the day-DRP really helps, especially when you are chasing after Dolph and Defib.

Four of us started with a ruck at 6am (1 actually started earlier on a brief run but not sure how long-up before the enemy Roscoe-good work). This ruck thing is great for a warmup, helping to get some weight off, really nice for those able to mosey but because of back or other issues need to avoid running, or really if you just want to get to know the guy next to you a little better. We got back with about 5 minutes to spare and then got to work.

WU: 5 burpees, 10 SSH, 10 burpees, 20 LBCs, 5 burpees, 10 squats, 5 burpees. The burpees were for Rudolph-not the 100 that was threatened but that’s ok-it did the trick. After some minor taunting, we split to PainLab and BootCamp.

Thang:

Mosey to the flag for the Pledge then to the PAD at FPC.  Run up the stairs (touching every step)-at top do 5 Hip Slappers and at the bottom do LBCs. The LBCs were 5, 10, 15, 20, 25, and 30 reps with 5 HS at the top. Mosey on the stairs until the 6 finishes. I love me some HSers. We talked about Flight 93 here briefly.

We moseyed to Sherwood Elementary School for some partner work. P1 does the exercise while P2 moseys across the soccer field (short distance-width of the field) then flapjack. 3 rounds of each: Hang from the Bar, Australian pull-ups, and hip and thigh extension. During the hip/thigh thing, there were a lot of……let’s just say “sounds” that should not be repeated (especially at an elementary school) until tonight with my M (I wish). This led to suggestions of “special music” that then led to Defib’s suggestion of some Barry White tunes….Being the Q that I am, I could not pass this up so I quickly pulled up “Can’t Get Enough of Your Love, Babe” and we listened to that for waaaaaaayyyyyyyy too many times. I’ll be trying that on my M tonight. If I don’t post at Coconut Horse tomorrow, you will know why….

Once we recovered, we took off for the next exercise-Mosey to the hill in the end zone and run up the hill 5 times. At the top, touch the fence. At the bottom do 5 deconstructed burpees: 5 squats, 5 burps, and 5 merkins. That hill moved way up on my list of things I love. It basically sucks-no other way to describe.  We then moseyed to the PAD again for another stair workout. We did 5 merkins at the top then escalator flutter kicks at the bottom in reps of 10, 20, 30, 40, and 50 (no, only count your right leg). We then moseyed back to start where PainLab was in full swing with some Mary. We jumped in, burned the abs a bit, then finished with COT.

During the COT, I brought up  the podcast (JockoWillink) about Flight 93. Definitely worth listening to at least the first 15 minutes of podcast 119 to be reminded about what happened that morning. It will likely impact how you leave your house each day to go to work and what kind of attitude you have if you pay attention. Hopefully, it will also get your butt out of bed on those days when you are considering fartsacking. JK2 reminded us about the significance also with Easter and the sacrifice that was made for us to have the lives we have-another Q fail-thanks for reeling me back in to what we really should have been focused on.

Prayers for those traveling, for family members with health issues, aging relatives with other issues, and all the Pax with recovery from injuries and general soreness. Hope to see you in the gloom soon so we can make each other better.

enjoyed it-Whoopee

Another sucky ghost Q

15 men showed for a beautiful day at  the big M. Being that our brother Slaw has been cooped up at work, I reached out to him for some added help in guiding our group to be better men. While the varsity boys were changing their depends, the jv guys got after it in the crowded park. With a lot of EC going on, time was up and so we began the ghost Q beat down.

Pledge

We mosey straight into the first set. No time for a warm up.

To get ready for the memorial day merk coming up, we start with a 1/2 Merk

1/2 mile run

50 pull-ups

100 merkins

150 squats.

On the last 1/2 mile mosey we stopped at the volleyball court for Burpees in the sand.

Mosey from the sand box back to the stop sign at tower road. From there we mosey to the light pole and complete 10 burpees. Next light pole we do 9 and then 8 then 7 and stop at the light pole at the flag and do 6.

With time almost done we rotated and did some exercises of choice. Time up.

Announcements.

Community fun run on April 14     sign up

Prayer request, COT

 

Moleskin

In a book that Stroganoff gave us ( The Travelers Gift ) one of the 7 decisions is an undecided heart. ” Most people fail because of an undecided heart, When challenged, a committed heart will search for a solution. The undecided heart searches for an escape. “

Fruitfulness at the Forge

10 Men came to the Forge at Grits and Greens in Lowell for some spiritual fulfillment on Holy week.  This week we concentrated on FRUITFULNESS.

Definition

Producing good fruit, Producing good or helpful results.

Old Testament.

Proverbs 11:30

1 Kings 3:16-28

Proverbs is a book written by Soloman to his people. Here is an example of how baring good fruit will live forever. Being fruitful is a wise.

1 Kings 3:16-28 is an example of Soloman showing us his wise judgement given to him by God. Soloman was trying to do what he could to be fair and honest with the people.

New Testament

Galations 5:16-26

Galations is a letter written by Paul to deal with the relationship between Christian jews and Christian gentiles. The Galations were starting to manipulate the Christian faith. In Galations, Paul tells us how to live in the faith and be fruitful. Christians need to unit in Christ.

We had a great discussion. As always we discussed many ways fruitfulness has affected us all, some negative and some positive. Sometimes you will see the fruit and sometimes you will not. Do not be discouraged if you do not see the fruit of some hard prayer or witnessing to/for others. The main outcome we came to is that fruitfulness needs to happen organically, the way God intended. Not by, trying to hard or by ignoring when the opportunity arises.  Live your life the way God has shown you, the fruit will come.

God bless you men.

Pockets

VQueso

14 showed for day 4 of the tour. Another perfect day to push the rock. Today was a little more special than normal though, it’s VQ day with Queso.  YHC’s overgrown 2.0 loves F3 and enjoys coming out with the guys to be a part of something great. Definitely a HIM in the making.

The deal was that Queso would create the weinke with some help from dad and lead as much as he wanted. So that’s what we did. Here’s what I remember.

Warmup:

Newton’s Cradle x15 IC

Goof Balls x15 IC (for the absent Short Sale)

Mosey around the big island in the parking lot back to the pavilion.

Thang 1:

B.O.M.B.S. – Partner up and do cumulative reps of:

  • 50 Burpees
  • 100 Over Head Claps
  • 150 Merkins (these sucked super bad)
  • 200 Big Boy Sit Ups (these sucked even more than the merkins)
  • 250 Squats

While partner 1 does the exercises, partner 2 runs. We first went around the big island in the parking lot but that took way too long so YHC switched it to 2 laps around the pavilion. Much better and it kept us close together for good mumble chatter. Good conversation and strong effort here! Aye!!!

Thang 2:

The A.S.H (supposed to be the WASH but shortened due to time limitations and YHC’s already burned out pecs) – Keep the same partner as before and do cumulative reps of:

  • 100 American Hammers
  • 150 Step Ups
  • 200 Hip Thrusters (aka baby makers or limited stroke pickle pounders) as expected there were numerous exaggerated counts and crude comments of PAX needing a cigarette or a nap. Great examples for the adolescent Q.

Like before, while partner 1 works partner 2 runs around.

Recover! We had a couple of minutes left so YHC called for a quick set of Nolan Ryans. Done!

Announcements: CSAUP next Saturday, Forge on Wednesdays, Community Foundation 5k April 14

Prayer requests: Roscoe’s 2.0 surgery, Lynn Hamm recovery from brain tumor surgery, Breaker Breaker’s step dad’s knee, safe travels for PAX, friend of Gastone

As always men, it was a pleasure and I appreciate you ALL welcoming my 2.0 and supporting him as you do! AYE!!! He was super excited to lead and I know he’s looking forward to doing it again soon.

Happy Easter! The Lord is Risen!!!

2 unicorns and a half Murph

Medicine Woman had the Q for Thursday, but wasn’t able to make it. But he did inform the pax the night before on the good ole Folsom group text that we will be doing a Murph in the morning! Also, Allen Tate informed us that he will be there! Yeah right! I rolled in right on Sparky time, about 535, and the pax was already warming up, all the “trucks” in there normal places, wait a minute, did roadie get a new truck? Nope, it’s Allen Tate (unicorn) number one! They finish Mnightclubs till I get there, no MW, but we already had our orders! Mosey to the flag, pledge, then make a lap around the park, knocking out our first mile, man that Montross is getting fast!  We meet up at the playground to start on our Murph, we were planning on doing full Murph but we only got half, 50 pull-ups, 100 merkins, 150 squats! Look at the watch, 603! Let’s mosey! Wait , who is this creeping in? It’s Gomer,(unicorn) number two! How rare is this? He jumps out of his vehicle, with jeans and Justin boots on, files right in line with the pax, we knock out another mile and a half! Allen Tate and gomer looked like they haven’t missed a beat! Everybody did a great jod, some even ran a little extra on that last mosey!

Announcements: CSAUP first Saturday in April, 3rd F event April 13th, 5k April 14

prayer requests: Medicine woman’s leg, Def leopards hip, Allen Tate’s mother in law, bedpans wife! Bedpan took us out!

Good to see that Allen Tate and Gomer still know how to find Folsom!

 

Here we go again!

The Wednesday workout at Pelican’s turned up 15 HIM’s for a perfect weather day on the 2nd round of the Sargento Q Tour.

Warmup – The Mosey

We made our way out of the friendly confines down to the main parking lot. Today’s beatdown would be an instant replay of yesterday’s, The Alphabet!

The Thang – The Alphabet – Each letter is what names the exercise. Do 15 reps of each one, 15 per side just to be clear!

A- Alternating Shoulder Taps

B – Burpees

C – Crunchy Frogs

D – Diamond Merkins

E – Empty Wheelbarrow (partner, many didn’t like this one)

F – Flutterkicks

G – Gorilla Humpers (Short Sale insisted that we do some Goofballs instead so he threw some in for fun)

H – Hillbillies

I – Iron Squats

J – Jumping Spiders (crowd pleaser)

K – King of Hearts

L – Low Country Crabs

M – Merkins

N – Newton’s Cradle

O – Outlaw

P – Pickle Pounder (laughs and PG-13 humor abounded)

Q – Quarter Mile (kinda)

R – Russian Dips

S – Spiderman Crawl

T – Turkish Get Up (15 of these is more than enough!)

U – Up Straddle Hop

V – V-Up Roll Up (somebody farted)

W – Werkins

X – X Factor

Y – Yeah! (the one with Ursher, Ludacris and Lil’ John)

Z – Zombie Walk

Mosey back to the start. One round of Nolan Ryan’s. Somebody reminded YHC to catch the the Pledge of Allegiance. Aye!

Announcements: Revolution Park in CLT, Community Foundation Run 5k

Prayer Requests: Short Sale’s daughter has a concussion, college decisions for high schoolers, Lynn Hamm recovery from brain tumor surgery, holiday travels

Thank you for allowing me to lead men!

Midoriyama VQ

YHC has been posting for over two years now and has Q’ed too many times to remember. There are only two AO’s in the Gashouse region that have felt been melted by the ferocious fury of a Sargento beatdown. 16 HIM’s were out today to witness the VQ in person. This is what I think happened.

Warmup – The Mosey

We made our way out of the friendly confines of the park across the street to the new parking area. When we got to the spot it was noticed that there is a 50 foot dead end trail that takes you to a fence. Strange. The new lot is nice and smooth, perfect for today’s beatdown, The Alphabet!

The Thang – The Alphabet – Each letter is what names the exercise. Do 15 reps of each one, 15 per side just to be clear!

A- Alternating Shoulder Taps

B – Burpees

C – Crunchy Frogs

D – Diamond Merkins

E – Empty Wheelbarrow (partner)

F – Flutterkicks

G – Gorilla Humpers

H – Hillbillies

I – Iron Squats

J – Jumping Spiders (crowd pleaser)

K – King of Hearts

L – Low Country Crabs

M – Merkins

N – Newton’s Cradle

O – Outlaw

P – Pickle Pounder (laughs and PG-13 humor abounded)

Q – Quarter Mile (kinda)

R – Russian Dips

S – Spiderman Crawl

T – Turkish Get Up (15 of these is more than enough!)

U – Up Straddle Hop

V – V-Up Roll Up (somebody farted)

W – Werkins

X – X Factor

Y – Yeah! (the one with Ursher, Ludacris and Lil’ John)

Z – Zombie Walk

The variety in this workout was great. For those that have been to a Sargento Q you know I try to incorporate new exercises in each time. This one had 7 new ones for YHC. Good times!

Thanks for the opportunity to lead men!

Announcements: 3rd F at Parkwood coming up, Community Foundation 5k, CSAUP next weekend

Prayer requests: Oompah’s 2.0 mission trip to Honduras, a mom with Cataracts, FNG’s friend’s lung function, sorry I didn’t get them better

It was a pleasure men, until next time, AYE!

 

Big Boy Sit Ups and Burpees

8 men showed up this am at #GoatIsland for a mix of exercises and running.  We covered just about all of the AO this am.  Good work by all Pax.

Warm Up; SSH, TS, Mericans, Windmills all x 10 IC

Thang;

Mosey to the concrete stairs located at backside of the buildings for 10 mericans, sprint up stairs or steep hill for 5 burpees x 3.  Next we moseyed to the gazebo for 5 pullups and NUR up the hill to sidewalk for 20 squats x 3.  Lunge walk across street to first bridge and bear crawl length of bridge to picnic tables on the left.  20 dips and run to picnic shelter in park for 20 CDD’s x 3.  Mosey to 2nd bridge and bear crawl length of bridge.  Mosey to small parking lot for 11’s.  BigBoySitUps and Burpees run short distance of parking lot between exercises.  Mosey back to flag.  Nice work by all.

Moleskin;  I owe Mayor an apology for the questioning Q schedule this am.  I apologize sir.  All pax pushed through a tough workout this am.  I was definitely gassed.  Slim Shady nice work sir.  Good to see you back out this morning.  Where was the Flag?  Must be making an appearance at Mydoriyama this afternoon.  Always a pleasure leading you guys.

BOM; Prayer requests, announcements, Namorama, Slim Shady took us out.

A great Monday

It was 5:30 and we said the pledge.

After a short warm-up of 15 SSH IC, we moseyed to the park and gathered at the bottom of the hill next to the picnic shelter near the soccer fields.

We paired up and instructions were given.  P1 would run up the hill while P2 performed the exercise.  50 Burpees, 100 SSH, 150 Merkins, 200 WWI’s and 250 Squats.

Then headed to the picnic shelter for 15 Derkins, 15 Dips, 20 Derkins and 20 Dips.

Walked to the parking lot and did lunges, then sprinted, lunges and backward run to the end.  I heard a train whistle at some point so 5 burpees for everyone.

At the gate we did 50 LBC’s and moseyed to Snoballs and did 50 more.  Gastone led 25 Flutter Kicks IC.  15 IC Merkins and last but not least 15 Bobby Hurley’s.

 

My pleasure to lead this group.

7

The number 7 is a very prominent figure in Bible.  This number, or multiples of it, show up in the scriptures somewhere in the range of 700 times and it always means the same thing, completeness.  The first Example of this is in Genesis 1 with the creation taking 7 days to complete giving us the 7 day week which is used world wide.  Another example of this can be found in Exodus with the command for Leprous Naaman to bathe in the Jordan River 7 times to complete cleansing. And still another in Revelation with the 7 churches that represent the completeness of the Body of Christ.  Again Joshua was instructed to march around the walls of Jericho 7 times to complete his mission and overcome their walls.  There and many more where those came from.

The Biblical number associated with man is 6 symbolizing our falling short of the completeness and holiness of God. Interestingly enough, man was created on the 6th day.   It is also appointed to man to work for 6 days a week and rest 1, Gods rest that Tool Time was talking about.  It is the number of imperfection that is man without God.  No matter how we try, we just can’t keep up all by ourselves.  Man is not God, just as 6 is not 7.

The gathering of 14 HIM’s in the gloom at The Storm this morning was an impressive showing.  Filled with real men who are making investments in themselves for the betterment of their families and communities.  Men of impact.  These are men that know that we are all 6’s without the One.  We all know that here in F3, we are forever trying to not be the 6.  Aye!

5:30….let’s invest!

Pledge

Warm up:

High knees x 20 ==>

SSH x 20

Goofballs x 20==>

SSH x 20

Mosey around back side of parking lot to covered and lit area in turn 4 of the soccer field.

The thang= The Walls of Jericho;

Turn 1 = merkins x 15

Turn 2 = Squats x 15

Turn 3 = CCD’s x 15

Turn 4 = LBC’s x 50

All of the above x 7

Some went an 8th time due to unclear Q instruction.  Q fail.  I will put you down for EC.

Flutter kick x25 until 6 that was really not the 6 arrived.

Somewhere around the 4th lap was a train= 5 burpees.

Mary;

LBC’s x 50

Oblique crunches x 20 each side

LBC’ x 50

Get your butt of the grounds with a twist. I’m not going to explain.  Show to know or feel free to ask. x 20

LBC’s x 50

Mosey one last lap around the soccer field.

Mosey back to start and time.

Big thank you to Mayor and the HIMs at the Storm for the opportunity to push the rock this am.  It’s a big honor to be part of, no matter how small, such an outstanding group of real men.  You have all in your own individual way helped me be a better husband, father, employee, and friend.  The honor is all mine.

See y’all in the gloom.

 

Timeframe

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