F3 Gastonia

Fitness, Fellowship, Faith

Author: Roscoe (page 1 of 5)

F3 Dad’s at the Chutes BB

Dr. Feelgood made the connect with Crowder’s Ridge in 2016 when he worked out a deal for us to stay at the cabins at Crowder’s Ridge for a #CSAUP event called the “Climb”.  It was Veteran’s Day, Friday, November 16th and F3 Royalty and veterans Dredd and CSPAN came to the mountain for a Friday night talk.  Saturday morning we were awakened at 0530 to the Miley Cyrus song “The Climb”, followed immediately by Iron Maiden’s The Trooper.  Then a huge beat down with two climbs up the mountain and back and 8 memorable pain stations throughout the Camp which included Dolph’s World.  This was a memorable event and there was some shared nostalgia as we entered the property and some clamoring for a repeat of the “Climb” in future months.

In any event, I inquired as to whether we could do an F3 Dad’s event at the Chutes.  The Chutes are on a steep hill with four tubing lanes surrounded by fencing and football field AstroTurf.  You slide down on a tube and walk back up the side on the turf.  Employees have spray bottles of WD-40 or liquid graphite or H2O to help keep things fast.  Crowder’s allowed F3 Gastonia its own slot for an hour of tubing.  In typical manly fashion, not one person had purchased a ticket one week out from the event and my contact at the camp was concerned.  However the hard commits starting coming in and when I arrived with my two 2.0’s the PAX and families kept coming.

The THANG:

After a safety video we made our way to the tubing section.  We had a combination of PAX, M’s, 2.0’s, and friends.  One lane was smooth, one had a small jump, one had a bigger jump, and one had a ridiculously steep jump that required lots of speed to get over.  The teenagers and Squirt were the first to try that and got some big air.  Little kids required a big push at the top to carry the speed down the hill.  Everyone got the hang of it in short order and it was nonstop action for the full hour.  The men of F3 were very much like the teenagers.  Papa John ran downhill from outside the tube park to his tire to try to get more speed.  Boudin’s 2.0’s and friends raced and actually had a pass on one run.  Rubbing is racing!

There were a few mishaps at the bottom as kids were getting off their tubes and others were barreling down unable to stop.  The Mayor came in hot and wiped out his 2.0’s for the spare!  Other than a few bumps and bruises we managed to stay healthy.

When out time was up we posed for the F3 Dad’s team photo and some PAX left for the day.  The rest went to the Gaga ball ring and it was on!  For close to another hour we saw women and children and boys and girls of all ages playing a game with intensity and cunning to see who could be the last person in the circle.  Who knew that Squirt, Billy Madison, Hipaa, and Billy Madison’s M would be such competitors!?  YHC left 2.1 at Gaga ball while the 2.0 and I had two games of HORSE on the basketball court.  Soon night descended and everyone went their separate ways.  It was a successful and fun outing for F3 families.

I want to thank Crowder’s Ridge for giving F3 our own time slot.  While we were still on the chutes there were several church buses coming in and the next time slot had a gazillion kids that would have made for some crowded tube lanes.  We were able to tube as much as you wanted with no delays.  It was awesome.  Thank you Crowder’s Ridge!

Moleskin:  If we are honest we know that F3 takes up our time away from our families when we are gone Saturday mornings or other times for various F3 events.  When we put on events like F3 Dads the 2.0’s get to experience the same level of camaraderie, bonding, sharing, and fun that we have at our workouts.  I know this was a great success when my teenager had as much fun as my younger one.  It was great seeing the M’s sliding down and carrying their little ones back up the slopes!

The next F3 Dad’s (Gashouse) event will most likely be a spring workout, summer baseball game, and another fall workout.  The greater Charlotte area F3 Dad’s camp will be at Camp Thunderbird sometime in August.  Blackjack is the F3Dad’s Q for F3Nation.  They are supposed to launch the registration for the Camp Thunderbird camp in March.  I will do my best to get the dates and communicate that with you if you are interested.

Always a pleasure to lead!

 

 

Forty Days of Discipline Update #4

Today marks day 30 of the forty days of discipline. There are ten days left in the challenge.  It is time to refocus on these last days and push through by perhaps considering being even more disciplined.  I know many guys have been pushing to make workouts or hitting workouts at home at a greater rate than is normal for them.  I am seeing some reports of some really impressive weight loss.  That is no accident!

However, maybe you haven’t been as strict on your diet or made some “little” choices that weren’t full cheat meals.  Maybe you had a Twinkie without claiming it.  Jocko calls these “sugar coated lies!”  It is the Jester playing with your cravings.  You know what to do.   Discipline is delaying what you desire now for what you want in the future.

Keep the protein handy.  I have tried drinking a protein shake prior to eating dinner when I felt “starving”.  This has helped me alleviate the craving to eat multiple plates of food at dinner.

I have one cheat meal left.  If you get to 30 workouts you can have another one if you have to have it.    There will be lots of extra cheat meals earned however.  I know the extra credit runs and rucks prior to workouts are adding up!

Keep on keeping on and stay on the path!

40 Days of Discipline checkup #3

So by now hopefully most of you are getting into the groove of eating better and making yourself get more workouts in that you would normally do.  Great work!  I am inspired to hear from some of the PAX on Slack that they are meeting and/or surpassing their goals ahead of schedule.  I hope that these little changes that produce big results become habits.

Just as in the fitness part of F3, modify as needed.  This may mean don’t put sugar on your strawberries.  Add a splash of sweet tea to your unsweet tea if you have to have it.  Get a sweet potato instead of a mashed potato.  Try cinnamon instead of brown sugar in your oatmeal.

Keep up the routine of having that protein shake ready as soon as you finish your workout.  Try to get enough sleep so you can recover more fully and be the best version of yourself.  Don’t compare yourself to another PAX, compare yourself to who you were yesterday.

Dr. Jordan B. Peterson has a new book titled “12 Rules for Life: An Antidote to Chaos.”  One of those rules is to make friends with people who want the best for you.  I have seen that in action this past week.  Sargento and Quiche’ are helping me and to that I say, “Dilly Dilly”

Don’t get discouraged if you feel as though you hit a plateau.   Keep up the great work.  We are over halfway there!

Gaston County’s Premier running AO

So the PAX gathered with more than a threat of rain to run the 5 miles of the Coconut Horse.  It was 67 degrees and sort of muggy but there was a fairly strong breeze that kept things cool.  As we gathered our humble Nantan whispered to me that I was the Q.  Thanks for the advance notice!  As there was one minute to spare I declared my status as the Q and then we moseyed off into the Gloom at 0630 sharp.

We started out with fairly brisk pace but it was still conversational.  YHC, Tool Time and Whoopee were honored to be running with Remo towards the front when Whoopee challenged us to come up with words of wisdom to share with Remo since there are decades separating our ages.  Some wisdom was imparted at this time.  Remo is inspiring us with his preparations to go to USMC boot camp in April.  We are living vicariously through this fine young man.

The Nantan then challenged us to quicken the pace through the downhill section towards the Greenway.  The pace was almost jailbreak speed but slowed a little once on the Greenway.  Especially when we realized the creek had overflowed its banks and deposited several large mounds of silt and mud which were hard to see at that time of the morning.  Madoff and Messi were fast and steady as always and most of the group stayed close.

As we continued on the Greenway, three shadowy figures appeared ahead and it was almost time to set up a flanking maneuver except we recognized them as Pockets, Oompa Loompa and Hipaa who had taken the Hudson cut.  The groups continued on towards the goal of finishing the run and despite a headwind we got to the end.  Whoopee snuck up behind me and went for the pass on the home stretch and then went back to pick up the six.  I started after him and after a while began wondering if he was just running home.  Fortunately we then found the six and the entire group finished together.  A quick COT was held just as the rain began pouring down.  Four stayed for Coffeerama and Whoopee took care of the check.  #classact  (Hipaa is a HC for next week…YHC threatened a convergeanace coffeerama next week at 0715!)

There was some serious brainstorming ideas that came out of Whoopee.  Perhaps a future event that would involve first and second F’s and a large body of water.  Remo declared that although he trains M-F at the recruiting station, when he posts to F3 and gets around the PAX he comes away refreshed.  Aye brother!

Until next time…

Roscoe

40 Days of Discipline 2 week checkup

Today marks the 15th day of the 40 Days of Discipline.  Anecdotally I have heard a great many positive things from the PAX about their efforts at being on the path.  Excellent work!

There are some PAX losing some serious weight each week thus far and changing habits.  Several PAX and probably more are 15 for 15 on the daily workouts.

Some of the PAX are eating some serious power foods that I don’t how to pronounce.  Gastone is eating chicken feet(see pic above).  SLAW is ordering quiooonwaaaah and brussel sprouts.  Stroganoff left fried shrimp and fish on the table and ate a potato and salad instead.  These gents are holding the line!  TimeFrame is getting faster and stronger.  Roady is leading the way!

Tip of the week….The thought goes that you can’t take care of others if you don’t take care of yourself.

Each day besides eating right and getting on with your workout, schedule time for yourself to do something just for you.  Meditate on what you are thankful for.  Think about something that brings you joy.  Play the guitar.  Read a book.  Sit in silence.  Enjoy some hot tea (honey and lemon instead of sugar).  Play a board game with your kids.  Call a friend you haven’t talked to in a while.  Do something for someone else with no expectation for anything in return.

I can predict that many of us will be tempted by superbowl foods and beverages tomorrow.  Sargento has already declared a cheat meal and he has earned it (15 for 15 workouts thus far).  My advice…don’t go to the superbowl party hungry.  If you declare your cheat meal that is no problem.  However, be mindful that you can’t out train a bad diet so don’t let your exercise gains go to waste by eating/drinking your way back to mediocrity!  You versus you!

I am encouraged and inspired by your efforts.  Have a great week and feel free to post tips or encourage others who are taking this seriously to improve on the little things that will add up to big things!

 

Mini-Chicken at the Gashouse

14 high impact men with one FNG showed up on a 21 degree morning to get better at the Gashouse/Painlab for some work.  Stroganoff hinted a possible pre-workout Ruck so I was waiting for him in the lot and we took off a little before 6am  3+ miles through the old neighborhood.  Little did we know that Woody showed up around 6 and meandered around hoping to find us on his own personal Ruck journey.

After a hopefully very clear disclaimer, we warmed up the PAX which I think at the time was only 12.  The warmup included the following:

SSH-Squats-CDD’s-Moroccan Nightclubs-LBC’s-1 burpee.

We followed this with the pledge at the shovel flag because Stroganoff is one of the most consistent HIM’s that plants the Gashouse shovel flag at his AO.  Are you listening other site Q’s?  CONSISTENTLY…I challenge you to find your flag and plant it!

We broke off at this point and I believe 5 stayed at the PainLab and 7 went to the track.

We lined up for a quick explanation of the THANG…

Two teams of 3 and 4 for a Burpee Long Jump Leap Frog.  It goes like this.  PAX one does a burpee and a long jump.  PAX 2 runs to the front of PAX one and does a burpee  and then long jump.  PAX 3 then repeats in a leap frog fashion for a 1/4 mile around the track.  There were some doubts about the duration of the exercise but everyone put in a great effort.  Several of the long jumps resulted in some slips but there were no injuries reported.  At the half-way mark we could see the parking lot below and noticed two potential PAX either joining the PainLab or breaking into our cars.  Fortunately they joined the PainLab.  #goodchoice.

After one lap of the Leap frog we planked while we went around and mentioned what we are grateful for.  Some themes were health, family, grace and the men of F3.

Then YHC explained the Rooster (Worlds Fastest Marathon) in Rock Hill.  This was a great event in Rock Hill several weeks ago and in similar temperatures.  The Gashouse was represented with three teams and ran about 800 miles or something in a little over three hours.  So with the Rooster as inspiration I had requested a Q at the Gashouse and got my wish.

The abbreviated version of the Rooster will now be called the Mini-Chicken.  It went like this…

Two teams….one PAX runs a lap around the track and tags the next PAX.  He then goes to the “pad” behind the field goal and completes 20 Merkins, 30 LBC’s, and 30 Squats and returns to wait for his turn for the next lap.  Each PAX completes 4 laps and then a team lap at the end before returning to the PainLab.  It appeared that the PAX were “fellowship moseying” around the track but in reality they were pushing/pulling each other along.  This was good to see and everyone except Madoff was gassed after each lap.

When we got to the Painlab there was some crazy gymnast inspired poses and  contortions.  Who knew the Mayor was that flexible?  (Some things can’t be unseen).

During a sort of headstand yoga thing introduced by Flush the PAX were saved by the bells and we returned for announcement and prayer requests and the COT.

Our FNG is from Greensboro and does Jiu Jitsu so we named him DAAANG as a tribute to Echo Charles from Jocko Podcast.  Welcome and I hope you meet F3Udders as soon as you post in Greensboro when you return home.

Prayers for our teenagers and their struggles, the loss of family members, but also blessings for healing.

Announcements:  Family Fellowship from Sargento February 16th and F3 Dad’s at the Chutes of Crowders Ridge on February 18th.  Tickets can be purchased in advance at this link…

https://www.eventbrite.com/e/chutes-winter-tubing-f3-gastonia-tickets-42496750926

Thanks for WoJo for stepping up to Q the Pain lab where he had never posted!  Great work!  JJ continues to push hard and give great effort, all the while talking Tar Heel basketball.  Flintstone has got speed!  Stroganoff was knocking out his 25 burpees a day as part of the challenge in between laps and exercise.  Way to push the rock men!

Always a pleasure to lead!

Roscoe

Oh Chute…F3 Dad’s preblast

What:  The Committee of F3 Dad’s at the Gashouse has secured an hour of tubing time at the Chutes of Crowder’s Ridge for only F3.  This is snowless tubing and will be a great event for us.

WHO:  F3 Gastonia Dad’s and 2.0’s  (M’s and other relatives are welcome as I am sure we will need help with carrying those heavy tubes up the hill after each awesome run)

WHEN:  Sunday, February 18th  1700-1800   (5PM-6PM)

HOW Much?  13 dollars per person.  Order tickets through this link:

https://www.eventbrite.com/e/chutes-winter-tubing-f3-gastonia-tickets-42496750926

WHY:  Because it is good for us to spend time doing cool stuff with our children and to fellowship with our F3 families.  This is a fundraiser for the Crowder’s Ridge Camp so we are definitely supporting a great cause.  There are refreshments for sale for some social time afterwards so bring the 2.0’s and your M’s and let’s race down the hill!

Winter Tubing at Crowders Ridge

40 Days of Discipline weekly checkup

So if you are like me you have had a good start to the challenge but that being said, it isn’t always easy.  I have gone to bed hungry most nights and would have liked another meal or three before bed.  Queachee’ (or however you spell it) offered to bring me a Little Caesar’s pizza last night and it took a lot of discipline to not want to slap him for temping me.  I did learn that a “hot and ready” has over 3000 calories so save that for when you need to carb load for a Heavy Heavy.

I have heard some #mumblechatter on the slack channel that the protein shake requirement is helping out.  Good!

Short Sale, being the Master of the garage workout, shared with me a website that offers free workouts called www.darabee.com.  It may be helpful to you.  I typically make them up if I can’t get to an AO or the gym at work.  I failed last night because I did a bunch of exercises to include a bunch of squats and merkins, and lo and behold EZ Rider had the Q at the Pavilion today and we did a bunch of squats and merkins.  Great Q though.  I remember something about the number 66.

When you lack motivation or don’t feel like working out, try a little Jocko Willink psychology.  He says if you don’t feel like working out, you can take off tomorrow but don’t skip today.  Usually this works wonders by forcing you to keep working out and not skipping.  That being said, remember to plan some rest days or something a little less impactful like yoga.  I checked the #F3-250 rules and Yoga counts as long as it is 30 minutes or more so don’t hate.

Tomorrow, post your progress on twitter or slack.

Make sure to post this weekend if you can and if not, do something!    Remember to take advantage of the Coconut Horse ruck option if the run intimidates you.  We have had some good crowds and you can check the workout box before church.

Keep Def Leppard in your thoughts.  He is on the IR for about 6 weeks.  He was there for his teammates at the Rooster with a sinus infection and a limp but managed to complete the event.  #RESPECT   Now he needs to heal up.  Get better DL!

DISCIPLINE EQUALS FREEDOM-Jocko Willink

 

Forty Days of Discipline Begins tomorrow!

Hopefully you have fully committed to changing some things about your habits for the next 40 days.  With the help of a few F3 friends, we will be providing periodic tips to help give you workout ideas and some tips for eating better.

Disclaimer:  I am no expert.  Consult your doctor before attempting anything that could endanger your health.  Modify as needed.  These are just suggestions, etc.

Myoplex shakes are an easy way to have some nutrition with you for when you need it.

Oatmeal!  Quick and easy to make and fills you up.  Add milk and some dried fruit.

Eggs are very cheap right now and are about the perfect food.  Hard boil a couple dozen and have a couple yolks and three or four egg whites.  Add salt and pepper or a your favorite salsa.

Drink more water!

For your workouts, hit your usual Saturday AO to get that first workout in on the first day.  If you find that you have time in the afternoon, go for a run and rest Sunday.  Otherwise, go to the Coconut Horse Sunday or NOGA for a ruck or run.  I guarantee you won’t remember the workout, just the great fellowship along the way.

Do sets of 25 reps for a number of exercises like at an F3 workout.  As many rounds as possible for at least 30 minutes.  Take a picture of your results and journal it so you can compete against yourself next time.  You know the ones that suck.  Do those!

Eat well tonight because tomorrow we are going to get better together.

Forty Days of Discipline Pre-Blast

The best way to develop habits is to have the discipline and willpower to follow through with your plans.  I struggle to be disciplined in all things and so I am looking to have a little added accountability from my F3 brothers in an effort to be a little more intentional about health and wellness.  Here is what you can help me with and if you are interested please join me!  This 40 day challenge begins on January 20th and ends on February 28th.

EXECUTIVE SUMMARY:  Workout a minimum of 5x per week from Jan 20 through Feb 28.  Don’t eat sweets, soft drinks, or junk food.  Four cheat meals.  You can earn more.  Don’t drink alcohol or if you do, limit it to one or two drinks.  Hold yourself accountable by tracking your efforts your efforts.

What is required?

Fitness:

You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  “Two a day” workouts count.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.

Diet:      No gluten.  (Just kidding.  If we did this our COT would last all morning because everyone would have to talk about it.)

No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili or eat the grilled chicken without the bun.  No fried foods.

Protein shake within 30 minutes of ending the workout.  This is the only expense. Get some protein powder and a shaker bottle and make it a habit.   Drink more water.  Google what “eating clean” means and stick to it.

You are allowed four cheat meals during this challenge and because this challenge falls during my birthday month I will be eating pizza and ice cream at least once.  Cheat meals must be named and claimed so if you “accidentally” find yourself having that chocolate covered brownies on a day you didn’t plan to cheat, then that is one of your cheat meals.  Tough stuff.  There is no try…only do.

If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out work a bad diet.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, you are an adult and I am not recommending anything here.  Moderation and limit yourself to one day a week if you have to have it.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  (I use the “notes” on my Iphone since I always have it with me.  I tracked all my workouts on my phone in 2017.  It is helpful to look back and see what you did and when.  It is also helpful to make notes about any injuries or other worthy things to note.  You can also see where you failed to work out and why.  It is a good habit.

I will be sending some tips along the way like healthy snacks in between meals and some “garage” workouts that don’t require weights and welcome anyone else to do the same.  I have heard from some of you on Slack that you are doing this with me and I appreciate it!  Start now getting your mind right and try to push yourself to do a little extra leading up to this challenge.  Good habits are hard to break!

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