Today was the convergence shortly after our GasHouse 3 year anniversary. ToolTime asked me to co-Q, and I have learned over the last few years to always say yes to ToolTime-there is a reason he is asking and I will be better off if I say yes. I arrived early for some EC and realized I was not alone. There was another rucker, a runner meeting 2 other runners on their way, and (drum roll………..) ROADIE out for an extra credit run. Holy NUTS! This F3 thing never quits amazing me. HIPAA and I took off for our ruck (T-square had the runny bunnies and could not make it) and watched as cars started coming in. Just before 0700 we got back and did the usual back-slapping and catching-up with everyone. ToolTime’s plan was I would start then hand off after 20 minutes so we got to it. I started with a quick review of nantanology history in GasHouse from my perspective while the mumble chatter started-I have learned to persevere through the mumble chatter and even (from my standpoint) to accelerate the workout to combat the mumble chatter. We started with a quick warm up (is there really any other kind??) with a few SSH, Merkins, and Squats. Pizza Man’s chatter seemed a little too much so I had to bring out the Monkey Humpers but even that didn’t get him quiet so we split off from the Pain Lab and headed to the tennis courts. My plan was partner work, however it has been awhile since I posted at Folsom, and I forgot there were 300 tennis courts. I really only thought there were 2 or 3….oh well.
All Pax on back wall (yes, it’s a wall, not a fence. I am the Q and if I say wall, then it’s a wall-period, end of story). So again, all pax on back wall, P1 picks up P2 and carries him across the 735 tennis courts and puts him down gently then both pax mosey back to start. Flapjack and repeat. Not really sure riding on Pockets shoulders was any easier than carrying him. A year ago I could probably have had a preference both based on his weight and my ability-thanks F3.
We planked for the 6 then started next part. P1 gets in plank position, P2 does suicide burpee thing. Go to first line (any line really), do a burpee, then run back. Repeat the process with each tennis court doing a burpee at 2 separate lines per tennis court while P1 stays in plank position. That was the original plan, however due to the number of courts that I had not planned (I really think there are only 27 courts), we changed the plank to LBCs after consulting a few of the guys around me in plank position. At some point, P1 and P2 swap. I don’t really remember when my partner and I swapped-I was still amazed at how many tennis courts there were. I had a lot of other things planned including pull-ups, more Burpees, BTTW, and Hip Slappers but I ran out of time. I’ll save that for another time.
I know ToolTime will add something to the BB, but I want to say how amazed I am at how we (as a group) have done. F3 has made me a better man in so many ways. I was thinking about how much all of us have changed not only physically, but in many other ways. I really think the reason for this is we challenge each other-the kind of challenge that makes you get out of the fartsack or off the couch and do something. To see Roadie running this morning is proof of that. Find a way to challenge your brothers this year, not just at the end of a workout, but a really tough challenge. Find something that makes you uncomfortable then get someone to share that discomfort with. Push them to get better and make them accountable to making you better. We all crave challenges-physically, mentally; spiritually-it is what drives us all in some way. Make it a priority-you will be better for it.
I was really looking forward to a convergence and it being at Folsom made it even better for me! Folsom is a very special place to me! I’ve been posting there since it started, a little over two years ago! I’ve had the pleasure of being a part of something really amazing, and have gotten to know a group of men that would drop what they’re doing to help one another out! Or if needed, they would give you a swift kick in the jungle bridge, if you don’t know what that is, ask Roadie! Sorry, back to the B.B. I was stoked about the three Nantans leading this morning, but due to Freights work schedule he wasn’t going to be able to deliver the beat down that we know would have been given! On Wednesday ToolTime called me up and asked if I would fill in, yes Sir!
I wanted to share Folsom’s love for blocks with the rest of the Pax !
Partner 1 start the blockees, partner 2 crab walk to the line, backwards bear crawl back, alternating to completion!
Partner 1 start the thrusters (squat with a press) partner 2 take a lap, alternating to completion!
Thanks for allowing me to lead today men, It was an honor!
YHC has been injured for the past few weeks and has limited exercises that he can perform …..One that he can do is ….The Mosey so YHC was the transition Q for the Whoopee and Sparky boot camp! Remember you get to modify as needed so if you’re on the IR come out and do what you can at the pace you can! On Saturdays you have a pain Lab option in which you get a great workout and little to know impact. You will not regret it….the worst thing you can do is to just quit coming out all together.
Convergence Pain Lab
Pain Lab has been a great alternative to bootcamp’s. YHC, like others, post regularly throughout the week and most often weights (kettlebells, bricks, cinder blocks, etc.) are not included in most Q’s weinke’s. That’s perfectly OK because that’s what makes Pain Lab so special come Saturday AM at the Gas-House. For those of you still unaware of what Pain Lab is, I will quote Rudolph from his Pain Lab PRE-BLAST from almost 1 year ago.
“What is a Pain Lab? This is a workout that will be designed for those who cannot do High-Impact exercises (both feet leave the ground, like jogging or regular burpees), and also for those members on the mend from injuries, providing a Low & Zero impact solution. We will modify exercises, we will get our cardio spiking, we will bust our @$$e$.”
When I first heard of the convergence happening at Folsom I got excited. What really got me even more excited was the talk of a Pain Lab being there. I knew it would be a great opportunity for those that have not witnessed it to see it in action. I noticed that at the 3 times the other group passed by ours, there were many looks of curiosity. I think I also saw looks of shock and awe because we seemed to be sweating a whole lot harder than them, but hey guess that’s your group leaders fault lol.
Part 1 – Mayor – 100’s – 25 Minutes
Rules: Do 100 reps of the named exercise. Every time you rest count x2 burpees at the end of your set. (e.g. rested 3 times do 6 burpees)
- 100 Kettlebell Curls
- 100 Kettlebell Squats
- 100 Kettlebell Tricep Presses
- 100 Crunches with kettlebell
Part 2 – HIPAA – PAINOPOLY – 25 Minutes
Painopoly made its 2nd appearance in 2 weeks. We played. We lifted. We conquered.
Part 3 -Mayor – Indian Ruck – 10 Minutes
Mayor – Thanks for helping Co-Q with me. That gave me a huge sense of relief as I was unsure what usually happens at a convergence. Way to push through every set with intensity!
Rudolph – A beast as always. You are the reason I came to pain lab in the first place. Thanks for launching this group. Keep it going brother!
Dolph – Jeez man, is there anything you can’t do?! Is there a kettlebell you can’t lift? My new goal in life is to be swole like you.
Def Leppard – A man that never gives up. Coming in and lifting strong while coming off IR. Much respect to you.
As always great conversation, jokes and good music. I feel like we should drink beer and do this next time. I am hoping to see those that looked in will join us some Saturday.
Naked Man Moleskin
Wow it’s been 3 years already! YHC was amazed as he looked around today at all the men out here. I spoke about eh’ing people and growth today …a lot… You see every number is another man! And every man will touch multiple lives. Think of the IMPACT we can have men! Think on the difference that F3 has made in your life! Now I challenge you to think of three men that you know need F3 in their lives. Get over being uncomfortable with asking guys to come out and just do it! Ask them….you have the opportunity to change their life ! I cannot begin to tell you how proud I am to be a small part of F3 Gastonia and F3 Nation. The difference being made through the organization is amazing to watch!
So many of you have really stepped it up this year and it shows….you know who you are. To you I say keep pushing, never surrender ….fight the fight! Some of you need to take your next step and lead … this thing only works as much as you work it…..if you have an Idea then take it and speak to one of your 3 F leaders. ( 1st F Pizza Man , 2nd F Sargento , 3rd F Freight, F3 Dads Roscoe, F3 Ruck Boudin, Weasel shaker Short Sale, YHC Nantan ) however be prepared to step up and lead YOUR idea or suggestion because F3 Gastonia becomes even stronger and better when more and more Pax step up and take the lead.
Find time to rest men. Physically yes however also spiritually. You have to rest in knowing that the Sky Q is in control and that you have a Spiritual Father that has already paid the ultimate price for you. There is nothing in this world that can overcome you if you are in His family! YHC can only hope that you have this peace in your life!
3rd Quarterly event April 13th check pre blast 3rd F Quarterly Event or get with Freight with questions , April 14th Community Foundation 5k and first SpeedForNeed race for F3 Gastonia in 2018 sign up here Gastonia SpeedForNeed 5k
Prayers for our continued growth and strength. Prayers that we would be a light for Him and make a difference in the lives of the people around us.
17Iron sharpens iron,
and one man sharpens another.
It was an honor to lead today men!
Whoopee/ Sparky/ Hipaa/ Mayor/ ToolTime