Fitness, Fellowship, Faith

Author: Dr Feelgood

THE CLIMB – CSAUP

The Thang

In a quest to cure Sad Clown Disease …

Five teams of 5 or 6 men.  Points given for extra stuff for bragging rights.

Friday
1700-1800 – Registration / check in and put stuff in the cabins
1800-1900 – Basketball and fellowship
1900 – Dinner and CPR review from Whoopee
1930 – Talk from CSPAN
2000 – Talk from DREDD
2030 – Fellowship
Saturday

0530 – Wake up
0600 – Work – out warm up
0620 – Sasquatch – Climb 1
0650 – Third F Devotional / Sunrise
0700ish – Red Pills (8 beatdowns throughout Crowder’s Mountain State Park and Camp Crowder’s Ridge
0850ish – Climb 2 – Finish on top of the mountain
1000 – Breakfast
1100 – Cleanup / breakdown

The teams were:

Team 1 – Squirt, Blart, Def Leppard, Dolph, Gomer, Gumby

Team 2 – Oompa Loompa, Roscoe, Short Sale, Photobomb, Ashhh Pond

Team 3 – Freight, JJ, Stroganoff, Spiderman, Easy Rider

Team 4 – Billy Madison, Bacon, Hushpuppy, Edison, Whoopee, The Mayor

Team 5 – Huckleberry, Sargento, SLAW, Sledgomatic, Monk, Linus

Red Pills (after warm up and mosey up Crowders Mountain):

1- Two team members run to the Linville Rd. Park access and retrieve a park map.  Other members complete 50 CDDs then run to the trailhead to meet other two members.  Everyone completes 10 burpees and returns up the hill.

2 – Follow the path back towards camp where you will find a stack of blocks.  Retrieve a block and return.  Ask ToolTime, “Permission to piss, boss” then complete 15 overhead presses with blocks and return them for your next pill.

3 – After dismantling a rather large swingset YHC saw a massive set of monkey bars that screamed CSAUP.  Overhead presses and squats (50 each) as a team while in the deep sand and holding the beast of a coupon is a fellowship event in and of itself.

4 – Go kart roll.  Teams ride the go kart to the entrance of Camp Crowders Ridge.  Team must then push the go-Kart up the hill … yes, it burns

5 – Dolph’s World – What would a CSAUP be without tractor tires, sledge hammers, kettle bells, and a backward sled pull? Not sure, BUT it definitely wouldn’t be Dolph worthy. Four stations of “fun”

6 – On the waterfront: One PAX is blindfolded and sent to bear crawl around the docks.  Other team members hold plank and shout instructions to keep blindfolded team member on dry land.  Each instruction shouted cost one merkin.

7 – Various exercises on the basketball court to be sure no muscle groups go left out.

8 – Team rolls 4′ X 8′ trailer around back parking lot retrieving one tire per man then returning trailer to the start.

Extra Credit – Each team received a sheet of stickers with an aggregate number (300) of different  exercises.  Exercises included merkins, plank jacks, flutter kicks, and LBCs.  In addition, teams were promised additional points for catching a bear, possum, or Sasquatch.

Moleskin

Thirty-two men locked shields at Camp Crowder’s Ridge at the base of Crowder’s Mountain for the Gastonia region’s first CSAUP, named The Climb.  With the event promoted to begin between 1700 and 1800, over half the PAX had arrived by 1630.  Registration efforts (and early set up) were led by Freight using a double blind technique that “just happened” to yield a solid combination of speed and size to his team.  Teams were housed together in independent cabins to provide the opportunity for some Goerge W. style “strategery” or a carefully executed Code Red.

Pre-dinner fellowship and basketball continued until 1900.  The nervous anticipation of the unknown beatdown gave the PAX an abundance of energy.  The basketball resulted in one injury to body (Sledgeomatic, ankle) and many injuries to pride.  Ashhh Pond came with an arm wrapped in Saran-Wrap saying something about fresh ink, but we all knew he was going for the Winter Soldier look.

 A delicious spaghetti dinner with all the trimmings was enjoyed by the PAX. It was a great privilege to be joined by DREDD (F3 co-founder) and CSPAN (F3 GasHouse expansion leader and some other big time leadership position that he explained, but we didn’t understand).  After Stroganoff blessed the meal spaghetti and trimmings were consumed in abundance.  After dinner GasHouse Nantan, Whoopee personalized the importance of CPR and provided an abbreviated course to be sure F3 men will take action in the face of a life threatening event. 

CSPAN began his remarks with a Veteran’s Day reflection and recognition of those who have worn the uniform.  Thank you veterans!  He then  provided a brief history of how the Gastonia region has grown in number and continues to develop #HIM.  A reminder and challenge was issued to pay attention to the Concentrica placing your M at the center of all that is worldly going outward with family, shield lock, blades and stones (Whetstone process), outer ring friends, the rest of the world. CSPAN also challenged us to continue a  strong commitment to the Third F.  Our development will naturally lead to a shift from the first F to the  third F in order of impact.  CSPAN has been a steady mentoring leader for the region.  His impact is seen and heard through the students of his Q school and all PAX in the region.  Thank you CSPAN!

DREDD began his remarks expressing gratitude to CSPAN and recognizing his impact on other men.  DREDD asked that three things be remembered: Fatigue makes cowards of us all, It all starts with love, and Ask, Listen, Remember. Sharing powerful stories of personal events, DREDD brought home what it takes to lead men. Throughout his remarks DREDD remembered the PAX by name and recalled stories they had shared as he mingled before and during dinner.  The highly engaged audience was challenged to keep physically in top shape so you CAN lead.  DREDD’s story of a Medal of Honor recipient and his experience leading soldiers in adverse conditions echoed the example of Christ’s leadership beginning with love.  DREDD went on to share that men want to be known.  Ask questions, intently listen to the response, and remember.  Share that information later showing men that they are worthy of being heard and known.  The men in the room were ready to attack the mountain right then.  Aye!

The evening continued with great fellowship, some adult carb loading, and the Whetstone process in full motion.  Oompa Loompa and Gomer seemed to be sharing some life wisdom, while others mixed corn hole and cough medicine to complete a perfect evening.

During the night the foot traffic between the cabins and the bathhouse was heavier than beach access on the 4th of July.  See a doctor men.

After a few hours of shut eye I awoke to visions of fuzzy math and the need to add an additional “Red Pill” station.  Spending a couple hours making an additional sign, staging the event, and fabricating more “red pills” was incredibly peaceful.  The wind, woods, and mountain seemed to create a peaceful music which could only be broken by Miley Cyrus’ CSAUP anthem The Climb.  As the PA system reverberated thought the countryside, men arose, and all motivated by that new knowledge that it “ain’t about how fast I get there, ain’t about what’s waiting on the other side … it’s the climb.” Music made the perfect segway into Enter Sandman … and the people were happy.

After reviewing the morning’s plan extra credit stickers were provided to each team along with a promise that extra points would be awarded to teams for catching a bear, possum, or sasquatch.   Roscoe led the PAX through a warm up and a series of scripture readings.  The stage was set Freight to lead the PAX through camp and into the woods for a covert mission to the Crowder’s Mountain summit.  With headlamps burning and reflectors placed to mark the path, the PAX heard rumblings in the forest before a sasquatch did appear, or someone on the IR dressed in the Whoopee family Halloween costume running through the trees.  I believe Roscoe, Edison, and Photobomb (not really sure) were the ones who pursued the deadly creature earning the self satisfaction of the hunt and the thrill of the catch.  Roscoe’s contact lens was knocked out during the chase, but as all Alpha males do, he spit on it and stuck it back into his eye, while uttering a pledge to destroy the tree branch that dared to inflict such harm.

The PAX continued the mosey to the pinnacle of Crowders with the sky getting progressively lighter and the sun beginning to appear on the horizon.  Monk shared a powerful Third F with the sunrise as a backdrop:

Small as we are, our hearts and minds possess an immense capacity for love.  To love fully, we need to be loved by God first and then, like God, to act so that others might live, as in 1 John 4:9-10.  But loving action must be learned.  Consider how Jesus teaches how to love in your favorite parable, teaching, or Gospel story, such as Jesus’ last encounter with Peter (John 21) – (Hushpuppy), or the Prodigal Son (Bacon).

Inspired and ready to conquer the task at hand the teams divided and began to execute.  Tool Time reappeared from Friday to instruct the teams on the first two red pills.  While Tool Time wasn’t supposed to be with us on Saturday, a poster with his name on it provided the EH to bring him back.

I will have to admit, the 8 red pills were tough.  Watching the PAX pull each other through was a blast.  Each PAX had his own approach.  Dolph was just happy to be picking up heavy stuff.  SLAW took the blindfolded task as an opportunity to take his shirt off … just like he does in the school pickup line. Gomer took his perfect merkin training (which had impressed DREDD) and practiced a lot. Short Sale had to leave a little early as part of his concentrica training, so he did a couple thousand flutter kicks first.  Remembering when … Huckleberry … awesome.  Running from station to station is was great to see the intensity that did not waiver. Billy Madison decided to complete station 4 with a Bud Light in hand, possibly a CSAUP first.

PAX fully engaged the downhill ride on the go-kart but the push back up was often volunteer only.  The group lifting with the ladder proved especially tough for the tall guys.  Easy Rider and Sargento had to assume the squat position the whole time.  Stroganoff yelled a lot during the overhead presses but all made Miley Cyrus proud.

Upon completion of the red pills the return trip up Crowders was tough.  Spent legs began to cramp and burn but I personally enjoyed some quality conversation bringing up the six.

On top of the mountain the PAX traded in their 8 red pills for the cure to Sad Clown Syndrome.  Each PAX received a new stone which read “Keep Pushing.” The cure does lie in the journey so I guess Miley (before she climbed up on a wrecking ball all naked and such) had it right.  It was The Climb.

We descended at our own pace and found a full bacon and egg breakfast waiting.  As we recovered together Whoopee stood and reminded everyone of what F3 has meant in his life.  Sandy V had especially taught him to be a better emptier of the dishwasher.  The PAX nodded because everyone knows they are in a different place with a special group of brothers than they were a year or more ago.  What we do to pay it forward is the real mountain pinnacle.  Keep pushing!

Thank you to everyone for jumping in, cleaning up, and doing whatever was needed. Great work!

 

Self-Deception and Justification (Part 1) – Saul and David – Third F

Approximately a dozen men posted early for the pre-workout Third F including Spud, a HIM on IR whose presence was appreciated.  After opening with a prayer and invitation for the opening of our hearts and minds we began the following lesson with interactive discussion.

After hearing repeated requests from the people of Israel, God agreed to give them a king. Through the prophet Samuel, God anointed Saul the first king of Israel. For a while things were good.  Saul was victorious in battle and followed God’s instructions, revealed through Samuel.  Unfortunately Saul began to only partially follow God’s commands and Saul and Samuel’s relationship became strained.  Saul continued to pull away from God until Samuel finally revealed to Saul that he had crossed the line. No longer would Saul be protected. Saul begged Samuel to forgive him and go home together, but Samuel was not moved.  Saul became furious at Samuel, even ripped the prophet’s robe during the exchange.  Upset and disappointed with Saul Samuel would soon anoint another king, David, the shephard boy son of Jesse.

On Thursday there were ominous clouds in the sky as YHC headed home.  As the first raindrops fell I saw a high school age young man walking down the sidewalk and felt the call to offer a ride or an umbrella at the least.  With a car to the right I hesitated to get over and the median prevented a U-turn after I passed.  Moments later the skies opened and a few drops turned into a downpour. Maybe I wouldn’t stop. By now my mind entertained a number of thoughts:  He is probably heading for the apartments close by.  He is already soaked so it really doesn’t matter.  He wouldn’t want a ride from a stranger.  I’m not sure if the umbrella is still in the car.  I didn’t turn around and instantly my mind had begun to process information and create a story to justify my decision.  And, now, I wonder.  What was that voice and what happened when I failed to listen.

Saul certainly had a conscience and felt guidance for ethical decision making, but even clearer was the prophet of God telling him in plain terms what to do.  What happened when Saul failed to follow orders? If we read on, he became angry at Samuel, paranoid, made up stories in his head, etc., etc.  He had to create a reality that justified the decision he had made. Saul perceived himself as even greater and everyone else as less.  Isn’t that what we do as human beings … justify those decisions we make by interpreting our circumstances to match the decision?  That “reality” may or may not be the truth.  Most often we magnify our own positives and everyone else’s negatives.

Following Saul, Samuel’s second anointed king, David, also dealt with sinful shortcomings. Committing adultery and murder, David hid in a web of lies to hide his selfish actions.  But once confronted by the prophet Nathan David’s response was different.  He didn’t build himself up or put everyone else down.  Showing true repentance, David ripped his robe, fasted, prayed, wept, and, then, accepted God’s punishment and tough justice.  David accepted responsibility for his actions, a part of true repentance.

When we hear the voice, the call, (or in my opinion, the Holy Spirit) free will gives us the opportunity to act or not act.  Either way, our perception from that moment will shift to justify our decision.  Taking action and responding to such a call leads to a clear, truthful reality. Ignore the call and the justification process will begin.

In the book, Leadership and Self-Deception by the Arbinger Institute, failing to “follow our gut” or answer the call puts us into “a box.”  Once in the box we have to support our decisions by deceiving ourselves through a body of made up evidence.  For example, if you have a child you can remember those nights when the baby was crying and you remained still, very still.  I think I even made sure to keep breathing slow and steady.  My M will think I am asleep. But that darn voice would suggest I get up and take care of the baby. LET THE GAMES BEGIN!  I would think, I worked really hard today and need sleep for tomorrow.  My wife can sleep all day.  I mean, I bust my tail and what is she doing all day? … just hanging out with a baby.  

The scary thing about being “in the box” is we begin to see others more like objects than fellow brothers and sisters / children of God with their own unique struggles and challenges.  The box is a house of lies where I become a better person than I am and everyone else is seen from a selfish perspective and less than they really are.

Stroganoff touched on this perspective at the Back Woods Brawl with his description of the “Sandy V.”  Roscoe refreshed us on that discussion.  Whoopee shared a missed opportunity to consider the perspective of his daughters, tired after the first week of school, as he worked a masterful guilt trip on them for a desired action.

Self-deception breeds fear, mistrust, and conflict.  The “bad guy” becomes super bad.  We become really deserving of whatever we choose to do.  In the box we deny our own moral compass the ability to do its job.  No longer can we trust ourselves to have good judgement until we recognize the situation and get back to reality.  Next week we will get clearer on the symptoms of being in the box, especially the impact made on our relationships.  I hope we can also begin to figure out how to get out of the box.  Saul and David have provided some clues.

Great interactive discussion men!

THE CLIMB – CSAUP Pre-Blast #2 – “Utterly Pointless” Violation

UPDATED 9-26-16

Friday Night festivities to include:

Third F – Leadership on Veteran’s Day – Guest presenter – DREDD (Veteran, Country Lawyer and Co-founder of F3)

CPR – Ever wonder whether your F3 brothers could provide cardiac support in an emergency situation?  Gastonia Region Nantan, Whoopee, who is also a cardiologist will provide an opportunity for you to review / learn this life-saving skill.  We have personally seen this needed at an event before … and a life was saved.

Q School – New to leading an F3 workout or want to develop your leadership?  This is your opportunity.  Give those new guys the EH to come learn to lead a workout.  They will be better for it!

“Manly Man” Sport Warm ups – Loosen up and check that pride as some favorite sporting activities are enhanced for CSAUP worthiness

Sad clown disease has mutated into an even more pervasive, devastating societal ill reaching every level of government, our schools, and even our communities of faith. To combat the spread and cure the infected the GasHouse has learned that a secret stock of vaccine has been stolen from the CDC and now is hidden in our very midst. Only those with a true “Y chromosome” can enter into the lawless region at the foot of Crowder’s Mountain to find the antidote.

The Climb will be an “Amazing Race” style CSAUP demanding your best as teams work through clues and challenges to locate and rescue the antidote. In preparation teams will reside in cabins together and begin planning their course of action. Please indicate those PAX you want to include. Depending on numbers we may combine groups or split, but you will do our best to keep you with the brothers you have requested. Utilizing the natural beauty of Crowder’s Ridge camp and Crowder’s Mountain State Park expect a truly “mountaintop” experience.

PAX to convene on Veteran’s Day, Friday, November 11 with welcome table open from 1700 – 1800. Once we have assigned accommodations all PAX will enjoy a pre-Thang Thang. Dinner will be provided followed by periods of fellowship, and faith. Make every effort to attend Friday night.

Crowder’s Ridge has cabin accommodations, showers, etc. AND a mud pit, lake, and a BIG  mountain.  This is the perfect CSAUP venue so you should probably just stay home!

Fee for the overnight event – $50
Saturday morning only (bulk of first F) – $20
If not able to spend Friday night, please arrive Saturday morning by 0515.

To Register go to: https://crowdersridge.churchcenteronline.com/registrations/events/39614
The Ms and 2.0s are welcome Saturday starting at 10:00 for celebratory fellowship or to comfort battle wounds.  There is also an option on the registration for paintball (M’s and 2.0s welcome) following the CSAUP event which will be run by the Crowder’s Ridge Camp staff.

Email questions to:  wcurrent@currentsmiles.com

Coolest F3 Workout Ever – “Ice Up, Son, Ice Up”

19 PAX under the surveillance of Pokemon Go Hunters entered the gloom at the Downtown Rotary Pavillion where “the coolest F3 workout ever” was promised. Preblast warned PAX that even the early morn would bring high temperature and the humidity of a rainforest. They still posted.

Disclaimer given and PAX reminded that they probably shouldn’t do F3 cuz they could get a boo-boo. Modify, be smart, blah blah

Warm up – SSH X a bunch (lost count), Stationary jump lunges X ? (Pokemon hunters are very distracting)

Pledge Mosey – across parking lot, down Main Street stopping for merkins, CDDs, mosey to parking deck. Line up, count, then sprint the straight aways, mosey the ramps to the 3.5 level of the deck.

Preamble to Thang – Divide into groups of 4. individuals in one group grabbed a furniture dolly and raced up to the top level then back down the steps. Hands on the dolly, legs spinning, and control always in question. All remaining PAX did slow, low squats until there turn on the dolly sprint. All groups complete, mosey to the top of the deck.

THE THANG

To celebrate the beginning of the Panther’s training camp, I reminded the PAX of the greatest Panther quote of all time from Steve Smith. (Video link attached).  “Ice up, son, ice up.” Boss Hog’s truck was brought to life with various sport anthems blasting and a truckload of bagged ice was distributed. PAX completed a few exercises with the icy coupons and partnered up. One partner ran the parking deck while the other carried both bags of ice up and down the stairs X3. Additional exercises were completed including an ice bag shuttle run. PAX threw the ice remaining back into the truck and headed back to the pavillion. Wall squats, air presses, lightbulb changes, a Boss Hog salute, and Monkey Humpers led into the final mosey home. On the pavillion stage the remaining time was spent on various core exercises, another set of merkins, and a final call of time.

MOLESKIN

Pokemon Hunters looming in the bushes and out of my line of direct vision make me nervous. I have nothing against the game and think the technology is really cool. But I thought, who in their right mind would get up that early to walk around looking at a phone GPS. I can only imagine what they thought of a bunch of grown men doing grade school jump and jacks at a ridiculous, early hour. It was fun to invite them to join during the cadence. Maybe next time they will swallow the red pill.

During our exercises on Main Street, YHC felt a sense of joy as the echoes of the cadence bounced off the buildings with the percussion of authoritative manhood.  The large number of PAX brought energy to my personal favorite AO.

Smelling the entrance to the deck always quickens the steps of the PAX and made the climb up happy.  The young legs of Gomer and Yo Paulie were easy to hate, but knowing their friends were all at home or with the Pokemon hunters brought respect. During the dolly run, thanks go to Short Sale for keeping the cadence going.

Boss Hog returned to F3 after a break to complete many farm projects for the M and get quality time in with his farm animals.  As always Boss Hog was quick to offer help, meet early, support the mission, and his truck’s external speakers were perfect for blasting motivational sport anthems across downtown. Half way through the exercises the Rocky theme played and I noticed a father / son moment between Yo Adrian and Yo Paulie.  It was if they were running the steps in Philadelphia.  The Chariots of Fire theme was detrimental to the momentum, but sensing the change in pace, a shout – not to be sucked into the slow motion – was given by one of the old PAX who actually remembers the movie.

Distributing bags of ice there were lots of smiles and laughs as the PAX realized this would be the “coolest F3 workout ever.” Such quality fellowship made the inherent risks of backing up a truck to a closed convenience store at 5am and loading up on bags of ice (paid for later after the workout) well worth it.

Hushpuppy kept YHC honest on the time and, as always, the collective purpose to be better men and servants was lifted up in the ball of man.  A big welcome to Iron Man (Stephen Grant) whose contact info I failed to get.  Will one of you GSM men get that info to Freight or Bandit so we can be sure he returns and fills the other hole we have in all our hearts!  A joy to Q, great work!

Cart, Kart, and Pounding Heart

Warm up – SSH – IC X 25, Imperial Walker Squat (tried it, cadence weird) X 12, Merkins IC X 7, Seal Jacks IC x 20, Spine rotators / Spinal stretch, Mosey

Pledge with flag at half mast.  Special reflection on the police shootings in Dallas.

The Thang – Mosey up and across Garrison to wall at office building for donkey kicks and decline planking.  Mosey up steps and around building for step ups and derkins.  Divided into groups of four (I like groups of four because of the Four Horsemen back when wrestling was real). Mosey through church parking lot and onto field where we lined up against chain link fence for another round of donkey kicks.

The Real Thang – Coupons were presented for four different exercises to be completed in a round robin format. The group would do AMAP until the team on exercise one finished and yelled for folks to rotate.  Exercises as follows:

One: A really cool go-kart my kids wrecked into a bricked-in mail box  made a fantastic “push sled.” Group pushed up the 100 yard back driveway to the youth pad which has a nice slope.

Two: One team member sits, lies, or hangs on to a large dolly cart.  The rest of the team positioned half way up the hill on their six with a large rope extending to the cart.  Team member on the cart was then pulled up the hill.  The next person carried the cart and rope to the bottom, repeat until time to rotate.

Three: Small dolly cart racing.  On a different hill hands were placed on carts in plank position and PAX ran up the hill pushing the cart.  Mosey back down with cart held overhead.  Repeat.

Four:  Shoulder press with various items: trailer gate, metal ramps. When shoulders fatigued or while waiting for a coupon, PAX rested in the People’s Chair

*** Many of the PAX used their own creativity during Exercise 4 and started bicep curling the trailer.

Mosey to the front of the church with volunteers carrying the small dollies.  PAX divided in half and partnered.  First half did rolling wheelbarrows across the parking lot and switched for the ride back.  Other group did hip raises from the side, elbow plank position; one side then the other.  Groups switched.  Rinse and Repeat.

Mosey back to the AO for an ab medley, LBCs, Flutter kicks, Heels to Heaven, and Hello Dolly.

Moleskin:

Morning began with an excellent Third F by Spud reminding us to “finish strong.” Don’t we all want to be able to echo Timothy’s words, “I have fought the good fight, I have kept the faith, I have finished the race.” Citing an achilles issue Spud warned that he might have to exit and list on the IR / DL.  Timothy’s words and several illustrations seemed to be the needed remedy and led to a “finished workout.”  Iron Sharpens Iron. Try to make the Third F when possible!

Circling to start the morning there was much chatter by those who did 87 burpees the prior day.  Personally, 88 is a much better stopping number so I didn’t understand the big deal, but promised a day with few merkins.  Disclaimer and such.  Put a little stretching into the warm up since the day had potential to do strange things to the back.

After warm up, seeing the flag at half mast was a sobering reminder of the risks our police officers take each day.  Sad clowns come in every size, shape, and color. This week’s tragedy may be an chance to bluntly EH someone who looks a little different, and, let the gloom build bonds.

The “burpee boys” of Friday’s downtown AO provided some mumble chatter as the shoulders were warmed up donkey kicks. Posting when Roscoe has given advance notice he “has a cold” and being surprised by the pain that follows, is akin to missing the connection between beans and gas.  Have you forgotten that MJ scored around 60 points including the game winner when he had the flu in the playoffs?

The second set of donkey kicks against the chain fence reminded YHC of college glory where I thought something was a sure thing, only to suddenly realize an unplanned reality check. The unsure footing increased the mumble-chatter once again.

The PAX embraced the new coupons, especially the downhill with the go-kart.  Seeing some of the 6’3″ plus PAX steering the go-Kart reminded YHC of Chris Farley in a sport coat!  Easy Rider lived into his F3 name by sailing smoothly up the hill on the rope tow.  Many struggled to stay straight which will result in a suggestion to resurface the parking lot at FPC for our comfort.

A number of the PAX started playing with the trailer used to transport the coupons.  To lift a car is supposed to represent some sort of frustration release.  Picking up a trailer could mean a number of things, but the other PAX wanted the bicep pump and soon ropes were attached and a new exercise was added.

The small dollies were supposed to fill some holes in next week’s office schedule, but no teeth were damaged.  Honestly, the dollies I liked and smooth concrete will be found for a future Q.  Yo Adrian made some painful sounding suggestions only to quickly backpedal. (You know, Rocky would never back down.)

Finished with COT, BOM.

YHC had a great time watching lots of smiles today (Slaw is one happy exerciser!)  18 at GasHouse, 18 at the Yank, 5 at Folsom.  I think we had four or five “respects” in the mix at GasHouse.  Badasses!  In total, 41 men in Gaston County taking the red pill. T-claps!

The PAX and YHC are mindful of T-Square and continue to lift him and all the family in prayer.  T-Squares kidney stone impressed the PAX as well and added to the chatter.  Many prayers for our country, freedom, and all those suffering / mourning in Dallas.

Thanks to Short Sale for helping with the coupons and Hushpuppy who somehow got pictures during the workout.  The region is accelerating!  Aye!

 

Swings and things …

Delinquent post apologies from YHC.  Ran over the dog and such … many excuses … now hard to remember what we did, but Q can make stuff up with the best.

Warm – up: SSH, etc. 8-Count body-builders I assume, cuz I usually like to.

Pledge

Thang – Mosey to park stopping at boulder run with a burpee at each boulder.  Mosey to grassy area beside playground.  Someone happened to leave a heavy bag in the parking lot so we played plank ring around the rosey running around with the heavy bag.  Entered the playground and partnered up.  Half the pax had feet in the swings for knees to chest while partner did squats.  1 minute time AMAP.  Switch.  Next did “Flying squats / Supermans” with swings holding chest / belly.  Partner did curtsy lunges.  Switch.  Set of Jack Webbs to 10 followed by more squats.  Mosey back towards Pelicans picking up the heavy bag and working together to get it home.  Knee highs, butt-kickers, arm Chinooks, etc. along the route.  Stopped for additional sets of core exercises.

Moleskin – Nice core-focused work men!   Great to see some Saturday “regulars” posting during the week.  Regular posting = acceleration.

 

Red Pill … Like A Kyane West Show?

Red pill prescriptions were the Dr. Feelgood promise and 9 PAX answered the invite to the downtown gloom.

Warmarama:

30 ic SSH, 12 ic Merkins, Arm Circles (reverse, hang out, feel burn), 10 ic 8-count body builders (Burpee with a plank jack)

Pledge of Allegiance

Thang:

Mosey west until finding nice hill for 11s (merkins at the bottom, CCDs at the top)

Wall until six arrives, set of slow and low squats

Mosey to the post office and work the steps

Mosey toward Franklin.  During this mosey we were passed by a garbage truck which followed by some wind bringing the dumpster funk on this delightful summer morn.  The odor seemed to follow the PAX like a stalker ex-girlfriend that needs a FiA group.  Leading from the front YHC heard a massive heave and waited for the Merlot to splatter the ground.  Another heave and still no productive finish.  I thought to myself … almost like a Kanye West concert … a bunch of loud, attention grabbing noise, but the show may or may not actually occur.  Or, as my momma would say, much to do about nothin’.  Q changed the planned route in the search for fresh air.  On Franklin Blvd. we turned back east stopping along the way for Monkey jumpers, calf raises, She Hate Me (just for you Whoopee), various core exercises, another set of 11s (scissors) over the front church steps (modified).  Mosey.  Magical elastic coupons were waiting as we approached the AO headquarters.  Circuit with 9 stations.  10 reps each and move quickly.  Mix of jump rope, seated rows, and dips.  Made it back to the flag with just enough time for side plank raises ic 12 each side.

Finished with COT.  Prayers lifted for Spud in Fort Mill, Godfather

Thank you gentlemen!  It was a privilege to Q today.  Anyone that wants a really easy workout on Saturday, Sargento has the Q in Belmont.  Quiche will be there … probably run 10 – 12 miles after the easy workout.

 

 

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