Fitness, Fellowship, Faith

Author: Slaw (Page 1 of 8)

The Sword 3/18/24

We started the week off right with some running, then a small word from Colossians 3: 1-12. It further emphasized the discussion on “Jester” the day before at Crossroads. Be prepared to battle your Jester(s) daily, putting away the sinful desires of the flesh and putting on the “New Man” in Christ.

Announcements:

  • 2nd F lunch at Bad Daddy’s in Gastonia 3/20
  • Convergence/ Community Foundation Run on 4/13
  • Extinction Run on 4/20
  • The “Goonie” CSAUP on 5/4

Prayer Requests:

  • The Hall Family
  • Broke has 2 co workers battling health issues
  • Huckleberry
  • Turtleman
  • Anchorman

YHC led us in prayer.

L8R SK8RS,

Slaw

Crossroads 3/17/24

What a beautiful morning for a run/ruck. One lesson learned – if Broke says he’s planning a “pretty flat” 7 mile route, he’s lying.

The PAX headed inside Ingle’s for a discussion on “Jester”.  The discussion was very lively and thought provoking. You really must show to know!

Announcements:

  • 2nd F lunch 3/20 @ Bad Daddy’s in Gastonia
  • 4/13 – Speed for need/ Community Foundation Run. Convergence before the race. Need runners to push 2 track commanders (Purple Haze has the Q)
  • 4/20 –  Extinction Run
  • 5/4  – The Goonie CSAUP (Defib has the Q)

Prayer Requests:

  • The Hall Family
  • Gavel’s Family
  • Anchorman
  • Huckleberry
  • Gumby’s Mom
  • Slaw & Chili’s Parents
  • Purple Haze’s Parents
  • Wirenut’s Mom
  • Sister Act

YHC took us out in prayer.

L8R SK8RS,

Slaw

Does Breaker Breaker Poop in the Woods?

15 men gathered in the gloom at the Storm for a signature weak sauce Q administered by YHC. After a quick intro on a rather mild morning for February, we get going.

Warmup: Seal Jacks, Gravel Pickers, stretches (non-specific to avoid a possible patent violation), arm circles.

PLEDGE

Thang:

Mosey to the corner of the school for the longest mile. At the school, perform 10 burpees. Run down the hill to the roundabout for 10 squats. Run down the dark road (more on that later) to the parking lot for 10 merkins. Run up the hill on the edge of the parking lot for 10 WW2’s. Rinse and repeat for 4 rounds total. Olsen, Dr. Seuss and Maybelline were rolling at a fast pace. The Q hung with them for 1 round, then backed the pace off to make sure I had enough gas in the tank to Q the rest of the workout. As I was on round 2, I was alone on the dark road that runs from the roundabout to the parking lot. As I began to perform my Merkins, I heard a rustling sound behind the guard rail in the edge of the woods. Startled, I stopped to investigate the disturbance to see what initially looked like a homeless person rolling in the pine needles. As my eyes grew accustomed to the low light condition, I noticed the homeless person was wearing a Titleist golf hat. He was also wrestling to open a pack of wet wipes. I said “Breaker, is that you? Are you OK?”. In a hurried frantic tone (like a guy about to crap his pants), Breaker Breaker said “Yeah! I’m fine! I’ll be back in a minute”. He then scurried down the hill into the cover of the trees to take care of business. On the last round, he emerged from the woods running like he had taken a load off. The leaders finished round four and did some core work until the six was in.

We then headed a few feet over to the parking lot beside the school for some CORA 1,, 2, 3. Partner up and perform 100 Big Boys, 200 Flutters IC, 300 Crunches. The other partner runs 2/3 across the parking lot, performs 5 SSH, then returns to swap out until all reps are complete.

With 5 minutes left, we circled up at the flag for some Mary called by the PAX.

Announcements:

  • Q school at Gashouse on 3/2. Broke and JJ leading the charge.
  • Rice-n-beans 2nd week in March.
  • Community Foundation run on 4/13. This is a speed for need event. We have 2 track commanders. We need volunteer runners to help push. Purple Haze has the Q on this event.
  • Extinction run on 4/20 after the morning workout

Prayer Requests:

  • Breaker Breaker’s Aunt is dealing with health issues. He also had a praise report-his step dad is recovering from hernia surgery that was giving him a lot of pain. He’s feeling better.
  • Anchorman
  • Turtleman
  • Cherie Berry and dealing with the loss of multiple loved ones
  • Maybelline’s Grandpa. Broken Hip.
  • Termite has lab work on 3/2

YHC took us out in prayer.

Remember when you’re at the Storm and you hear strange noises coming from the trees. I could be a bear pooping in the woods, but than likely it’s Breaker Breaker. Big shout out to Fannie Mae who keeps wet wipes in the car for this very reason. He prevented Breaker Breaker from having a really crappy start to his day!

L8R SK8RS,

Slaw

 

Downtown 2/2/24

The site Q of Downtown knew YHC owed him a Q due to my persistent sickness through the months of December and January. YHC finally got to feeling better and took the Q on 2/2/24. Being the blissfully ignorant idiot YHC is, he completely forgot it was groundhog day! YHC could’ve compiled a better Weinke if he would’ve remembered it was groundhog day! Oh well. 0530 struck and it’s time to clock in.

W/U: SSH, Don Q’s, Arm circles

Thang: Mosey to the parking deck. Along the way, a former Nantan was heard saying “slow down!”. You really hate to see it! Once we get to the parking deck, the Q calls the exercise.

The “Laredo” consists of 6 rounds of:

  • After 24 Squats
  • 24 Merkins
  • 24 Walking Lunges
  • 400 meter run

Since we didn’t have 400 meters (that’s what she said), we ran the straights and nurred the ramps. Once at the top, take the stairs back to start. This took longer than the Q anticipated, but it was a burner.

Next, we lined up at the top of one of the ramps for some triple nickel. 5 rounds of:

  • 5 Mike Tysons at the top
  • Bear crawl down the ramp
  • 5 Flutter kicks IC
  • Joe Hendricks back up

After the first round, the realized that only he and Short Sale were the only ones doing the bear crawl down, Joe Hendricks up. Everyone else Joe Hendricks’ed down and bear crawled up. Whatever. At least work is getting done.

Mosey back to the start, stopping along the way for 10 H/R Merkins, 20 SSH. A train rolls through, so 5 Burpees.

Finish up the last 2 minutes with some Mary.

Announcements:

  • Folsom Nationals on 2/10 @0630. Park in the lower lot.
  • Bring canned food to the Folsom Nationals. BOS will be collecting cans for a canned food drive.
  • 2nd F lunch on 2/21 @ Estia’s in Belmont (the old Quincy’s in Belmont for the RESPECT crowd)

Prayer requests:

  • Wirenut’s family
  • EZ Rider’s dad
  • Luke Newsom
  • Anchorman
  • Turtleman
  • Huckleberry
  • The family of Dr. Skeet

Thank you for all the PAX who came out to support YHC. He truly appreciates it. Keep pushing the rock, men!

L8R SK8RS,

Slaw

 

 

Midoriyama 1/30/24

Great weather and a great group of men posted for another weak sauce Q.  17:30 hits and we get to it.

PLEDGE

Warmup: The usual (SSH, Don Q’s, low slow squats)

Thang:

Grab a coupon from the pile a go to the parking lot on the other side of the turd shack.

Gorilla complex: 8 rounds of:

  • 8 Curls
  • 8 ALPOs
  • 8 Overhead Press
  • 8 Tricep Extensions
  • 8 Merkins
  • Run a lap around the parking lot

Freight was a man on a mission. He lapped everyone but Gumby. Freight called some Mary until the 6 completed the cycle.

Next, we stayed in the parking lot and performed an abbreviated version of the longest mile. 4 rounds of:

  • 10 Burpees, run 1/4 lap  around the parking lot
  • 10 Squats, run 1/4 lap around the parking lot
  • 10 Merkins, run 1/4 lap around the parking lot
  • 10 Big Boys, run 1/4 lap around back to start

Once  the 6 was in, we returned the coupons and made it back to the flag with a minute left. We alternated high plank/ low plank until time was up.

Announcements:

  • Pushing rocks challenge starts 2/1
  • 2nd F lunch on 2/21 Estada’s in Belmont
  • Folsom Winter Nationals 2/10 at 0630. Park in lower parking lot
  • BOS will be having a food drive at the Winter Nationals. Bring canned food

Prayer Requests:

  • Gumby’s friend that was severely burned in an electrical accident
  • Luke Newsom
  • Jackson Hall and his Family
  • Gumby’s mom
  • Montross’ mom
  • Anchorman
  • Bubba Sparxx recovering from neck surgery
  • Wirenut’s M

Thank you men for posting. It means more than you know.

L8R SK8RS,

Slaw

 

Midoriyama 12/12/23

I picked up the Q for 12/12 because this date has a certain significance for me. It was 30 years ago (12/12/93) that I left for bootcamp in sunny Naval Recruit Training Center in Orlando, Florida. I will admit that the Lord’s hand protected and guided me during my 4 year enlistment in the Navy. Looking back, I’m glad I enlisted and served in our nation’s military. I’m no longer the shy introvert that I used to be before the Navy. I also learned not to take our country and freedoms for granted. It’s a sobering sight to see another country’s flag flying instead of the stars and stripes. There were a lot of tough times but a lot of great times as well.

I attempted to keep the “30” number incorporated into the workout. I planned 30 different exercises, 30 reps a piece. I knew the guys would mutiny/ quit/ cry if I called 30 Burpees or 30 Mike Tysons, so I decided to break it up into smaller chunks. We would perform 6 exercises, 15 reps a piece, at 5 light poles. We would then rinse and repeat the whole circuit to get the 30 reps in for each exercise. Well, 15 isn’t divisible by 2, so the $h!t hit the fan and I lost control once we got to an exercise that requires and even number (lunges, for instance). Even Defib stood in utter confusion and disbelief as I attempted to explain my plan for the workout.  Here’s how it went:

Warmup

PLEDGE

Mosey to 1st light pole for: Merkins, Plank Jacks (IC), SSH (IC), LBC’s (IC), Lunges (where things went south) 8 right leg, 7 left leg, Imperial Walkers (IC)

Mosey to 2nd light pole for: Flying Squirrels, Dips, Mountain Climbers, Goofballs, Squats, Big Boys

Mosey to 3rd light pole for: Werkins, American Hammers (IC), Flutter Kicks (IC), Derkins, Jump Squats, Cork Screws

Mosey to 4th light pole for: CDD’s, WW2s, Mike Tysons, Dying Cockroaches, Diamond Merkins, Reverse Crunches

Mosey to 5th light pole for: Peter Parkers (IC), Pretzel Crunches, Shoulder Taps, Sumo Squats, Nolan Ryans (15 each arm), Burpees

The plan was to rinse and repeat that whole circuit to get 30 reps of 30 exercises, but we ran out of time. We completed the 4 of the 5 light poles worth of exercises on the way back.

Mumblechatter was quite lively as the 1st place mumblechatter king posted after a long fight with plantar fasciitis and crappy work schedule.  Radar learned the benefit of being “upwind” of the Q when the Q has excessive amounts of gas. Chili, Haze, Defib were pushing hard the whole time. Leppard attempted to drag Montross into the valley, but T-Ron persevered and pushed through. Great work by the guys who supported the Weak Sauce Q tonight!

Announcements:

  • 2nd F lunch on 12/20 at Hickory Tavern (South Gastonia)
  • Beer Mile on 12/30 Sargento has the lead

Prayer Requests:

  • Purple Haze’s M and his Mother
  • Jackson Hall and Family
  • Turtleman
  • Bess Family
  • Tesla (his sister passed)

YHC took us out in prayer.

NMM:

During the COT, I showed the guys some pictures we had taken on that fateful day 30 years ago. I often wonder where I would be if I would’ve made a career in the Navy. Maybe I’d be dead. Maybe I’d be divorced. One thing’s for sure – I wouldn’t have F3 and the brotherhood in my life. I thank God for every one of my F3 brothers. Every one of you guys have been an influence in my life. Thank you for putting up with a half-wit Navy veteran who tells way too many sea stories! I’m proud to be a part of the Gashouse brotherhood!

Fair Winds and Following Seas,

Slaw

Midoriyama 12/5/23

It’s December, so that means Christmas is around the corner. To get the guys in the Christmas spirit, YHC led the obligatory 12 days of Christmas workout. It was a beautiful night at Midoriyama. We saw enough deer running amuck that Santa could pull his sleigh through the triad region (Lowell, Ranlo and Smyre) on dry ground with no problem at all.

We performed a quick warmup and moseyed to the parking lot on the other side of the turd shack. Q forgot the pledge, (BIG Q fail) but we got it at the end of the workout. Once we got there, Santa Q had written the 12 days of Christmas on the asphalt for all the PAX to see. We formed a semi circle around the instructions and got to work. It went like this:

  • 1 – 8 Count Bodybuilder
  • 2 – Hand Release Merkins
  • 3 – Reverse Crunches
  • 4 – CDD’s
  • 5 – Burpees
  • 6 – Big Boys
  • 7 – Low Slow Squats
  • 8 – Werkins
  • 9 – Leg Lifts
  • 10 – Mike Tysons (a lot of protests on this one)
  • 11 – LBC’s IC
  • 12 – SSH IC

A certain grinchy PAX complained due to the “jacked up” exercises called and lack of music while performing the workout. YHC doesn’t believe this was a Q fail, just lack of Christmas spirit on behalf of the Grinch.

We had enough time to perform some dirty 11’s. Exercises called were Tiger Squats and Perfect Form Merkins (with a Burpee in the middle).

Back to the flag with just a few seconds remaining, so YHC called time. We got the Pledge in and got the COT.

Announcements:

  • Beer Ruck on 12/9 See BOS/ preblast channel on Slack for details
  • Beer Mile on 12/30 See Sargento for details

Prayer Requests:

  • Turtle Man
  • Sister Act
  • Tiger
  • Happy Tree’s cousin
  • Purple Haze’s Mom and M
  • Gumby’s Mom
  • Jackson Hall and his Family

YHC took us out in prayer.

Merry Christmas, SK8RS!

Slaw

 

Midoriyama 11/21/23

A rainy, cold evening at Midoriyama. Of course Slaw has the Q. YHC figured one maybe two PAX would post but we had 5 total. Staying under the picnic shelter, we performed the “moist millenium”. YHC knew we would stay moving the whole time and get a good total body workout.

10 rounds of 10 exercises. 10 reps per exercise.

  • Merkins
  • Squats
  • Big Boys
  • Derkins
  • Calf Raises
  • Leg Lifts
  • CDD’s
  • LBC’s (IC)
  • Dips
  • Mountain Climbers (IC)

We got through 9 rounds when time was called. After the COT, the 1t F Q asked “anyone else want to finish that last round?”.  All PAX  returned to the picnic shelter and finished the last round for 1000 reps. Outstanding work, men!

PLEDGE

Announcements:

  • Convergence on 12/2 at the Yank
  • Christmas party 12/2 at Lewis Farm @1800
  • Beer Ruck on 12/9 (BOS has the lead)
  • Beer Mile on 12/30 (Sargento has the lead)

Prayer Requests:

  • Turtleman
  • Nation of Israel
  • PAX traveling

YHC took us out in prayer.

Stay moist, gents

Slaw

Gashouse 10/28/23

When Short Sale reached out to YHC to grab a Q, YHC knew exactly what he would do. Bring the blocks to Gashouse and administer the same Iron PAX challenge he led at Folsom a couple months ago! It’s a heck of a beatdown, and it truly is you vs. you.

Warmup: The usual stuff

PLEDGE

Nutria takes the pain lab boys and the boot campers follow YHC across Garrison to the library parking lot. Grab a coupon out of the bed of the truck and line up side-by-side on one side of the parking lot. The thing to remember is that all the exercises are performed in 25 rep sets. After 25 reps, set the coupon down, mosey to the other side of the parking lot, do 3 Burpees, then return to coupon and resume the reps until all reps for that exercise are completed. Exercises are reps were as follows:

  • 200 Curls
  • 175 Squats
  • 150 Overhead Presses
  • 125 Block Swings
  • 100 Merkins
  • 75 Thrusters
  • 50 Bonnie Blairs
  • 25 Blockees

Mumble chatter was light, then got better after awhile. Some bad dad jokes (Broke has a few if you really have nothing better to do with your life). Some discussion on if (or when) the “b!tch” will be back. See Whoopee’s downtown BB if you need clarification. He wasn’t at Gashouse, either. The valley is deep.

All the PAX pushed hard. Like YHC stated earlier, this one’s a gasser. We put the coupons back and moseyed back to start just as the 8 o’clock church bells rang. Great work, men!

Announcements:

  • 11/4 – 24 hour run at Old School. Start time is 0530. Also, Folsom will be closed and all Dallas boys meet at Old School for The Touchdown Beatdown. Winner takes the belt!
  • 11/18 – F4 Trail Run at Midoriyama
  • 11/23 – Ultimate Frisbee Tournament at Midoriyama Thanksgiving morning
  • 11/25 – Speed for Need at the Christmastown 5K. HC to Broke if you want to push a track commander.
  • 12/2 – Convergence at the Yank the Christmas party at Lewis Farm that evening
  • 12/9 – Beer Ruck. BOS has the lead

Prayer Requests:

  • Jackson Hall
  • Turtleman
  • Gumby’s Mom
  • Kids  we will be pushing at the Christmastown 5k
  • Clavin’s M
  • Quiche headed to Pakistan

Great to see a lot of the Gashouse guys I usually don’t see. I hope the beatdown was worth the price of admission! Until next time –

L8R SK8RS,

Slaw

Midoriyama 10/31/23

Well, it’s Halloween, it rained earlier and the temps have dropped 30 degrees in less than 24 hours. YHC figured he’d be alone today. Four faithful guys posted along with YHC and we put some work in.

Warmup: SSH, Grass Pickers, L/R stretch, R/L stretch.

PLEDGE

Thang:

Mosey to small practice field for Dirty Blackjack. 20 H/R Merkins, 1 Big Boy on the other side. Stop and do a burpee (or whatever you want to do) at mid-field in both directions.  Just like 11s just more reps. 210 reps to be exact. There were numerous slanderous words hurled at the Q during the workout. This took 39 minutes of the time. VERY slow mosey (a.k.a. WALK) back to the flag to prevent the PAX from falling apart or pitching a hissy.

2 minutes of Mary at the flag to finish.

Announcements:

  • 11/4 – 24 hour run at Old School starting at 0530. Donations will go to The No Brainer Foundation
  • 11/18 – F4 trail run at Midoriyama
  • 11/23 – Ultimate Frisbee Tournament at Midoriyama Thanksgiving morning
  • 11/25 – Speed for need at the Christmastown 5K. HC to Broke if you want to push a track commander
  • 12/2 – Convergence at the Yank in the morning, Christmas party at Lewis Farm that evening
  • 12/9 – Beer Ruck. BOS has the lead on this.

Prayer Requests:

  • The nation of Israel
  • Oompa Loompa health issues
  • Gumby’s mother
  • Pocket’s Dad
  • Turtleman

YHC took us out in prayer.

L8R SK8RS,

Slaw

« Older posts

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑