F3 Gastonia

Fitness, Fellowship, Faith

Author: Boudin (page 1 of 2)

Nine Eleven

On this day 17 years ago, 19 terrorist highjacked 4 fuel loaded commercial planes bound for the west coast.  A total of 2977 people were killed in New York City, Washington, DC, and Shanksville, PA from the terrorist attacks committed on that day.  Of the 2977 killed 403 were 1st responders. 343 were Firefighters and 60 were Police officers/Port Authority Officers.  Of the 2977 killed, 2606 were killed at the World Trade Center, 125 at the Pentagon, and 246 were on the planes.  The ages of those killed ranged from 2 years to 85 years of age.  Everyone of us probably can remember where we were when we saw the footage or heard the news of these attacks.  I was at Gaston Memorial Hospital and watched the 2nd plane hit the World Trade Center on live TV.  My oldest son Beau (F3 Gumbo) was born on September 9th.  I can remember my wife wanted to get home as fast as we could, so we were not in a public place.

I realized last week that the day I volunteered to Q was 9/11.  I did not know what I was going to do for workout, but I knew I wanted it to suck.

I started workout by reading information from first paragraph above.  It has been 17 years, so I wanted to bring those numbers back to the front our minds.   We sometime take things(Family, Friends, Jobs, What we have) for granted,but they can be taken from us in a blink of an eye.

Pledge

Warmup:

SSH 15 IC

Moroccan Night Clubs 20 IC

The Thang:

Run 744 Meters

3 Rounds

11 Burpees

11 LBC

11 Merkins

11 Squats

Run 744 Meters

11 Burpees

11 LBC

11 Merkins

11 Squats

Run 744 Meters

11 Burpees

11 LBC

11 Merkins

11 Squats

7 Merkins

Run 745 Meters

Time

We ran 2977 Meters for the total number of souls lost on that day.  We then did 403 exercise movements to represent the number of First Responders that sacrificed their lives to save others.

Annoucements:

9/22 JJ5k in Stanley

9/22 Stop Soldier Suicide 5/10k Belmont

10/6 Burpeethon, sign up by 9/18 to guarantee a shirt.  2 person teams.  100% of proceeds go to Special Olympics of NC.

Prayer Request

Nameorama

COT

Way to push this morning men.   It was an honor and privilege to workout side by side with you men this morning.  I am thankful for the sacrifices that those have made, so that we have our freedoms.

-Boudin

 

Humidity Storm

Warm Up:

SSH 20 IC

Morrocan Night Clubs 20 IC

Merkins 15 IC

Grass Pickers 15 IC

Pledge

The Thang:

Mosey around the practice field back to the tennis courts.

Run to the end complete excersise the run back and plank for the 6.

100 Squats

90 LBCs

80  Alternating lunges

70 Merkins

60 second plank

50 Mountain Climbers (count each leg)

40 Jump Squats

30 WWI

5 Burpees for train

20 Burpees

10 Hand release push up

Time for some tabata.  20 seconds of work with 10 seconds of rest for 8 rounds.  We completed 2 rounds of each of the following exercises.

CDD

Monkey humpers

Merkins

Mountain climbers

Mosey around parking lot near school and return to starting point

Enough Time for another round of Tabata

CDD

Monkey Humpers

Merkins

Mountain Climbers

Second round Omaha to Merkins to LBC and Mountain Climbers to Flutter Kicks

Announcements: JJ 5k September 22nd, Stop Suicide 5k, BRR needs a runner.  Q vs Q on September 14th.

COT

Thanks for the opportunity to lead men.  Great push by all.  Boudin with the Q next Tuesday.

 

The Folsom Open

I showed up to early since this was my first weekday post at Folsom.  I left home a little early because YHC did not know how long it would take to get there from Belmont.  I showed up  around 5:10 a.m. with a grayish looking SUV already in the parking lot. YHC was on alert since it was not a white pick up truck.  Come to find out it was Huckleberry.  Myth #1 busted “All the guys that post at Folsom have a white pickup truck with large tires”.  Roadie shows up and jumps out of his truck with American Flag shorts for flag day.  I knew there would be at least one.   The PAX began to show up as Roadie, Huck, and I visited.  They were letting me know that it is hard to know just how many would show up, but they were sure Medicine Women would not show since he was not there already.  The clock struck 5:30 a.m., so it was time to serve up a beat down.

There were no FNGs, Huck thought he may have one, but not today.  I gave the disclaimer then got started.

Warm Up:

20 SSH IC

10 Merkins IC  As we are recovering Sparky is coming in hot.  Myth #2 confirmed Sparky’s workout starts at 5:35 a.m.  Moroccan Night Clubs until he gets out of the truck. The PAX also let me know that he lives the closes to Folsom then the other PAX.  SMH

5 Burpees OYO for the train.  I had these programmed in the workout, so we stuck to just 5.  (Roadie does not like burpees) Plus I knew we had not seen the last of the burpees in this workout.

15 Squats IC

The Thang

Mosey to the lower parking lot near the pond for BLIMPS

Burpees  10

Lunges     25 each leg  At this point we see massive head lights coming down the road.  YHC thought is was Peterbuilt truck, but I was wrong is was Medicine Women coming in on fire.

Imperial Walkers  25 each side

Merkins    25

Plank Jacks   25

Squats     25

In between each set we ran down to the light and back.  Once completed 50 LBC for the 6.

Mosey back up the hill, once out of the parking lot we ran backwards up the hill until we were closer to the tennis courts.  Mosey on to the tennis court where we did the Turtle run (Bear Crawl Indian run) down to the far side of the tennis court.

Next up Triple Nickle

5 dive bombers run down to second light on tennis court then 5 burpees  rinse and repeat 5 times.  YHC reminded everyone that it is you versus you since dive bombers can be tough on shoulders. With time running down there was just enough time for 2 rounds of Tabata.

Tabata: 20 seconds of work and 10 seconds of rest of the following exercises

Set 1

Jump Squats

Merkins

Burpees

LBC

Jump Squats

Merkins

Burpees

LBC

Once complete mosey around all of the tennis courts.  Set 2 of Tabata was the same, but Omaha Burpees for American Hammers. During the second set Huck shoulder gave out on him.  He insisted the PAX finish the workout, even through he was in severe pain.  He even finished the last mosey around the tennis court.  Way to push through Huck.  You are a bad man.

Mosey back to the start where YHC called time.  Medicine Women ran to his truck to get American Flag.

Pledge

Announcements: F3 Dads at Grizzlies game tomorrow at 7pm, Folsom 2.0 workout on Saturday morning, GoRuck Light event July 22nd

Prayer request: Bed Pan’s M, Huck’s shoulder, and others lifted up the YHC cannot remember.

Thanks for the opportunity to lead men. The mumble chatter was strong just like other backblast I have read.   I plan to make it out again.  I already feel right I home with my white pickup truck.  I can now purchase a Folsom shirt the next time we put in an order.  Thanks for the push.  Until next time. Keep pushing the rock.

Boudin

 

 

16 Strong

YHC showed up to the AO with Weinke prepared and ready to get the day started right. The PAX began to show up in the gloom. Most of them driving up, but in the distance I see  Orangeman getting in EC by running from his house to the AO.  Strong work brother. The watch struck 5:30 which I later found out my watch is 2 minutes fast.  Lets get after it.

Pledge

Warm up

15 Seal Jacks IC (D fibs favorite)

15 Merkins  IC

20 Mountain Climbers IC

20 Squats IC

10 burpees OYO

The Thang

Mosey to the tennis court with a quick stop under the railroad tracks for 5 wall walks and 20 donkey kicks.

Once we arrived at the tennis courts it was time for BLIMPS.  Perform 25 of exercise then run down to end of parking lot and back then do the next exercise.

Burpees

Lunges (each leg)

Incline Merkins

Mike Tyson’s

Plank Jack

Squats

Once complete 50 LBC while the 6 finished up.  Once done mosey to the Goat Island Bridge for a Triple Nickel.  5 Wolverine burpees run across the bridge then perform 5 Dive Bombers.  At one  point I heard a PAX critiquing his Dive Bomber form.  He was wandering how he managed to have  the number kids he has.  On the last round YHC stomach felt a little ruff.  I told Dr. Suess and Wet Nuts that I started to feel like I may splash merlot.   Getting close to time, mosey back to the start point for rounds of Mary.  Monkey Humpers and Flutter Kicks.  Time

COT

Announcements: GoRuck Light event on July 22.  Let Boudin know if you would like to join the 4 HC or have any questions.  Memorial Day 5 K and Murph.  If you are running the race there will be a convergence before the race.  Also, keep an eye out for possible clown car scenario.

I took us out with prayer.  Cannot remember exact request, the Sky Q knows those request spoken and unspoken.

Thanks for the push men.   Great work by everyone.  Way to push through. I encourage everyone to get out there and sign up to Q a workout.

See you in the gloom!

Boudin

Terrible Tabata

When YHC was planning for The Storm Q all he could think about was his last Q at The Storm.  I think people felt it was a bit soft, so what is not soft Burpees.  As the PAX started to show up I knew that Apache had the Q at Folsom, so I thought the numbers may be light.  I was wrong the PAX had a strong showing, 14 in all.  There was a little mumblechatter before we got started.  Mayor was upset that someone called him a bully the night before. That may or not have been YHC.  I was just concerned that he had run Dolph off because I had not seen him a while.  Clock struck 5:30 am time to get started.

Warm up

SSH 25 IC

Merkins 15 IC

Squats 15 IC   Evidently this is a very funny exercise to Dolph because he could not stop laughing.  I think it may have been my counting.

Burpees 5 OYO

Pledge

The Thang

Mosey around the practice field until we reached the school.  Once there 6 rounds of the following exercise as fast as you can with a mosey around the practice field after round  2, 4, and 6.

10 Pushups

10 Squats

10 Burpees

10 Squats

The mumble chatter was at a minimum, so I know that PAX were giving it the old “Maximum Effort”.  At one point, one PAX  though he heard me call an Omaha on the burpees from across the field.  Wishful thinking.  Lets continue as prescribed.

Mosey to the tennis courts for some Tabata.  20 seconds on and 10 seconds off of the following excercises

Squat jump

Merkin

Burpees

LBC

Squat jump

Merkin

Burpees

LBC

We completed the first round then mosey around the tennis court back to the starting point.  You guessed it, another 4 minutes of getting stronger then another mosey.  Stopped with 2 tennis courts left bear crawl back to the starting point on the tennis courts.

With about 5 minutes to spare we mosey to the starting point to circle up for some Mary.

Slow Squats, Flutter, Heal Touches, Oblique Crunches,Freddie Mercuries, French Fry, Monkey Humpers

Time

Annoucements: 2.0 friendly workout at Folsom on Saturday, Mayor mentioned the event for veterans flying to DC.  PAX can sign up with family to be at airport when they return home.  Dolph encouraged the PAX to Q workouts.

Pray Request: Lynn Hamm, Seniors getting ready to graduate high school, and all of the unspoken prayer request.

Great work today men.  Keep getting up and pushing the rock.   I encourage everyone to volunteer to Q a workout.  Maybe we can fill up June and July schedules if they are not full.  After posting this BB, I will be contacting Dolph and Mayor to get back on the schedule.  I encourage the PAX to at least reach out to at least one or the other if not both to put your name on the Q list.  If another AO works better reach out to that site Q.  Thank you for the opportunity to lead.

See you in the gloom.

Boudin

 

 

Festival of Pain

YHC showed up to The Yank to find the streets blocked for the Garibaldi Festival. That would not stop the PAX from meeting at the normal spot.  YHC noticed a few PAX that he had not met yet.  Looks like F3 Gastonia had a good week for new brothers. Keep EHing new PAX.  It’s go time  7 am. Reviewed the 5 principals of F3 for FNG. The thang.

Warmup:

25 SSH IC

10 Merkins IC

25 Morrocann Nightclubs IC

15 Mountain climbers IC

Pledge then let’s Mosey to the hill in Hawthorne.

Burpees at the bottom then run to the top for merkins. YHC originally had 11s planned, but reconsidered and went with 1,3,5,7,9 burpees at bottom and 2,4,6,8,10 Merkins at the top.  Next stop the field of dreams as Tesla would say for BLIMPS

10 Burpees to start run halfway around track then with following excercises after running another half

25 lunges

5 Inchworm Merkins. Inchworm then do 5 Merkins back up. Rinse and repeat 5 times.

25 Mike Tysons

25 Plank Jacks

25 squats.

Next it was time for a triple nickle.

On straight away of track.

5 burpees

run

5 lbc

With 7 minutes left we mosey to the fountain. Circle up for Mary.

15 WW1

15 squats

15 flutter kicks

25 Monkey Humpers

25 High knees

I know I missed some of the excercise, but this is all I could remember.  Thank you for the opportunity to lead  As always it was an honor to lead. Keep pushing the rock men.

Announcements:  Coconut Horse is open for busy on Mother’s Day. Ruckers launching at 6, Clysdales at 615 and everyone else at 630. Welcome our newest PAX Mario.

COT

See you in the gloom.

Boudin

 

 

 

 

GROWRUCK Charlotte Pre Blast

Hey guys, I am the Gashouse Q for GrowRuck. The GrowRuck experience is designed to draw out the leadership principles that are implicit in most GORUCK events by including a specific, leadership-focused classroom portion and then a GORUCK Challenge (Light or Tough) led in such a way to specifically illustrate and make impactful those lessons through team physical activity. In the F3 context, it is best suited for men who have little or no GORUCK experience or for GORUCK TOUGH who want to introduce another man to GORUCK and potentially sharpen their skills as leaders who model followership.
In the F3 context, these events are often designed to include all three Fs and form a peak F3 experience over the course of 48 hours (usually Friday to Sunday). There is usually a 2nd F event on Friday. Saturday morning begins with a workout as a group then a leadership teaching by The Iron Project. TIP is a leadership consultant firm which was founded by OBT, Dredd, and Gnarly Goat. The leadership teaching last to around lunch. There would be a breakfast served before every one goes off to get some rest before the GORUCK event starts at 6 pm on Saturday evening finishing up around 6 am on Sunday morning.
The Iron Project runs these for profit, the cost run about $150 per person. They target 35 participants per event. This GROWRUCK event will take place in Charlotte and will have PAX from around the region participating. There is a Lend a Ruck program, so you would not need to go out and buy one. This announcement is gage initial interest from GasHouse. This event would take place in late August or October. Please let me know if you have any questions or would be interested in participating in this leadership event. Please pass the word to those who are not on Slack, and I will also share at the workouts throughout the week. Thanks, Boudin

Pints of Cardio

YHC showed up early to put in a little EC.  To my surprise, there was a group of women who had taken our normal parking spots.  I thought it might be a FIA group, but it was a women’s running group.  YHC had worn the legendary Blue shirt, so I was a little concern.  To be safe, I covered it with a weight vest.  Problem solved.

There were no FNG, so we said the pledge and went straight to work.  There were 3 PAX for the 3 mile run and the remaining 6 went for 5.  We arrived back at the Pub close enough to finish the post together.

COT

This AO continues to have good turn out.  Keep up the good work.  Try recruiting PAX that have not posted at the Pub.

As always men it was a pleasure to lead.  Keep putting in the work, and we will continue to get better together.

Boudin

Into the Fog

10 HIMs braved the fog this morning.  I came from around the truck, and Mayor had a weight vest on.  Way to put in the extra work.  There was a little mubble chatter then the train broke that up.  5 Burpees to start the warm up.

Warm up went like this:

SSH 20 IC

Imperial Walker 15 IC

Moroccan Nightclubs 15 IC

Merkins 10 IC

Pledge

Mosey to the school for a 5x5x5.  This is where the PAX completed 5 reps of 5 excercises then ran back to the beginning.  Rinse and repeat 5 times.  The excercises were:

Pushups

Knees to Chest (Reverse crunch)

Burpees

Mountain Climbers

Jump squats

We planked for the 6 then completed the 5 rounds together.  There was some light mumble chatter including a discussion between Whoopee and the Q about the Wonder Pets.  I know the other PAX have younger children, but they acted like they had never heard of this cartoon that promotes Teamwork.  If you have not heard of them go to You Tube and type in Wonder Pets song.  It’s a catchy little tune.

After the 5x5x5 we moved to the Chipper.  I changed this up a little by adding a run around one of the parking islands in between exercises.  The movements went like this.

50 Squats

40 American Hammers

30 Dips on curb

20 Merkins

10 Burpees

20 Hip, Rock, and Raise

30 CDD

40 LBC

50 Lunges

Fellowship Mosey to school for 1 minute wall sit with 15 shoulder presses OYO.

Mosey back to starting point for core work.

WWI 10 OYO

Flutter Kicks 20 IC

V Ups 10 OYO

LBC 20 IC

Finished with one round of Mary: Whoopee called Baby Makers 10 IC

COT

Announcements: Keep an eye out for information about Nomads in March.

Always a pleasure to lead men.  Thank you for the opportunity.  See you in the gloom.

Basically we ran.

YHC started Wednesday putting the word out that he had the Q at The Pub.  When I showed up Whoopee was already getting some EC with a ruck sack on.  7 HIMs showed up eager to get some fresh oxygen into the system.   YHC offered a 3 and 5 mile option, but everyone signed up for 5.  We came , We ran,  We finished

Pledge (Clavin has a flag on the back of his truck if you ever need one)

COT

Great work today! Always a pleasure to lead HIMs.  Keep posting and getting stronger. See you in the gloom.

I believe Spiderman has the Q at Downtown tomorrow.

 

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