Fitness, Fellowship, Faith
Sargento showed describing to us his recent GI Tract opportunities. Defib asked him if he had Listeria. The irony was not lost on anyone in attendance.
We then ran the “Sargento” route. Perfect running weather.
All returned safely.
COT.
Announcements. Prayers.
Great way to start the day.
Until the next one. Aye!
Stroganoff
3 braved the hills of the Halfpipe this morning for the last training run there before The Mortimer. All three present are HRB veterans. Much was discussed during the run, mostly our excitement for the upcoming “flat” relay this weekend.
No dogs or sasquatch sited on the route.
It was fun.
Lots coming up in March and April in F3 Gastonia.
Several prayer requests.
Until the next one. Aye.
Stroganoff
Good crowd showed for the Coconut Horse this morning. Some ran. Some rucked. One extra showed for Q Source. It was colder than expected.
The Q (YHC) is nursing a lower back issue so I ran a slightly different, flatter and shorter route at a slower pace than the PAX. I was then accused of Lollygagging (rightfully so relatively speaking). We all survived and got better for it.
We are in the midst of a “Q-Choice” for topics during Q Source for the next couple of months. Today, we discussed a book and concept on A Complaint Free World. It was a great discussion about how often we complain (I’m at the front of the list) and the reasons why. I was shocked when I really started paying attention to how often I complain and negatively impact those around me. I would encourage you to do the same. I am on a journey to make it 21 straight days without complaining. I am not there yet. I have started the day count over multiple times. I will continue to work on it.
The two reference books are A Complaint Free World by Will Bowen and The No Complaining Rule by Jon Gordon.
It was an honor to lead.
Until the next one. Aye!
Stroganoff
Damp. A few HIMs showed for the last Labryinth workout of 2023. This weather is wreaking havoc on my sinuses. Drainage is occurring.
Udders from Greensboro showed for the beatdown.
No FNG’s so we skipped the disclaimer, recited the pledge and got on with it.
Quick warm up with 12 – SSH’s and 12 – Imperial Walkers
Mosey to the Park to get to work.
First up was a simple “reps at the islands”: Start at the upper end of the parking lot and mosey toward the lower end stopping at each island for 5 Merkins.
Next up was a “Lazy Man’s 10’s” (just made this name up on the fly): 10 Squats on one side of the parking lot – Mosey to the opposite side – 10 LBC’s – Repeat 9 more times.
“Reps at the light poles” – reverse of the first exercise with 5 CDD’s at every light pole heading back to the upper end of the parking lot.
Another round of “Lazy Man’s 10’s”: Lunge to the light pole in the center of the parking lot – mosey to the other side – 15 Flutter Kicks – Mosey back and repeat 9 more times.
Quick set of each exercise we just completed: 5 Merkins – 10 Squats – 10 LBC’s – 5 CDD’s – Lunge to the light pole – 15 Flutter Kicks
Mosey to entrance of Martha Rivers – 10 Merkins
Mosey back to start for two sets of Mary – Oblique Crunches & Dying Cockroaches
Announcements: New Year’s Day Convergence at Martha Rivers; EC Running & Rucking Options at 0600 (meet at Pelicans) followed by convergence. Bring a block if you have one. Beer Mile this Saturday at Sargento’s.
Prayer Requests: Southminster family – The Mason’s – just suffered a death; others at the Church.
Happy Holidays and as always, it’s an honor to lead.
Until the next one. Aye!
Stroganoff
Another 12 Days of Christmas Workout
I have asked to Q the last Saturday at Gashouse for the past 6 – 7 years. At the end of each workout, I give out a book (or two) that has made an impact on me. More on that later.
Decent crowd for Gashouse and Painlab. Welcome back Kotter Stagecoach to the Painlab.
Quick disclaimer and pledge before the warm up.
Quick warm up with 12 SSH’s and 12 Imperial Walkers.
Bootcampers headed over to the back parking lot of First Presbyterian Church for a repeat 12 Days of Christmas from the 2016 version.
The 12 days were brought to us today by Defib, JJ, Roscoe, Short Sale, myself, Clark Griswold, Ralphie Parker, Rudolph, and others.
Here are how the days went:
If you are not familiar with this workout, it is simply a stacked workout starting with the First Day and adding each subsequent exercise just like the classic Christmas song goes. Needless to say, the last sets can become difficult for this old guy.
We still had a few moments so we added a few called exercises from the PAX:
American Hammers – Hand Release Merkins – some plank work from Roscoe
Mosey back to the Schiele just as the bells rang from First Pres.
Announcements:
New Year’s Day convergence at Martha Rivers-7:00 am-EC running and rucking options at 0600. Beer Mile next Saturday. AO’s closed for Christmas Day
Prayers: Sledge – Turtleman – Family Members of several PAX – Others this time of year who have recently lost loved ones.
I brought two books to give out this year due to one of them being a book we had studied at Coconut Horse so I wanted that crowd to have another option. The Wisdom of the Bullfrog by Admiral William McRaven and As We Think, So We Become by Mark Matteson were the two primary books I included today. I still have a few copies of each in the back of my vehicle so if anyone would like a copy, please remind me next time you see me.
Always an honor to lead a workout. F3 Gastonia is winding down another successful year of making an impact. Continue to EH others and tell the story of F3.
Merry Christmas men!
Until the next one. Aye!
Stroganoff
5 Runners and 1 Rucker this morning.
Where is the rain?
It was a good mosey. Knowledge was shared.
5 Stayed and one other showed for Q Source where we discussed Sacrifice.
Well done men.
Until the next one. Aye!
Stroganoff
Two days after Q’ing Gashouse, I had the Q this morning at The Sandlot. I decided to rinse/repeat as much of the Saturday workout as I could.
Another terrific weather morning and a good crowd of Hims to start the week off well.
Pledge
Short warm up of Side-Straddle Hops and Imperial Walkers.
Mosey to the center of the baseball fields to get started with a Modified Wolfpack Grinder:
3 Exercises – 3 Sets – Short run in between each set.
Round 1: Merkins – LBC’s – Squats – Mosey back out to Neal Hawkins Rd and back. Repeat 2 more times.
Mosey to the main picnic shed for Round 2: Derkins – Flutter Kicks – Lunges – Mosey to 4th light post and back. Repeat 2 more times.
Round 3: CDD’s – Freddy Mercury’s – Step Ups – Mosey to 4th light post and back. Repeat 2 more times.
Time to work our way back to the start.
10 reps of Round 1 exercises. Mosey closer. 10 reps of Round 2 exercises. Mosey closer to start. 10 reps of Round 3 exercises (minus the step ups)
Mosey back to start. Time.
COT – Announcements – Prayer Requests – Name-O-Rama
Convergence – 12/2 @ The Yank: Christmas Party – 12/2; Multiple prayer requests.
Happy Thanksgiving Week.
Until the next one. Aye.
Stroganoff
It wasn’t really that gloomy. The weather was just about perfect.
Good crowd for Painlab and Gashouse Bootcamp, especially considering the F4 event occurring at the same time.
Short disclaimer and warm up of Side-Straddle Hops and Imperial Walkers before the groups split up.
The bootcampers moseyed to the entrance to the museum parking lot for 4 burpees. We headed toward the track behind Sherwood Elementary that included 3 stops along the way for 3, 2, and 1 burpee respectively.
Time for a super simple, modified Wolfpack Grinder Workout that included some moseying and 3 sets of 3 exercises X 4 times:
Round 1: Merkins – LBC’s – Squats (Run half of track between sets of all 3 exercises – this would be the repeated rhythm for the workout with other runs across the field and back)
Round 2: Derkins – Flutter Kicks – Lunges (3 sets with running in between each set)
Round 3: CDD’s – Freddy Mercury’s – Step Ups
Round 4: Dips – Dying Cockroaches – Calf Raises
To finish it out we performed 10 reps of the first 10 exercises (no Dying Cockroaches or Calf Raises due to time)
We started working our way back to the Schiele with stops along the way for burpees.
Pledge – Announcements – Prayers – Name-O-Rama
During the COT, Whoopee shared some info about TM (The Man) and The Campos, the original Saturday workout that eventually birthed F3. One of the originals recently passed away.
Also, Whoopee spurred us during the workout to pick up trash around the AO at Sherwood Elementary. Well done Whoopee as we did clean it up significantly.
Until the next one. Aye.
Stroganoff
It was a great morning at The Labryinth.
8 plus your YHC showed for a beatdown in the gloom this morning.
Disclaimer plus a quick warm up of 15 IC Side-Straddle Hops and 15 IC Imperial Walkers. Knocked out the pledge before The Thang.
Mosey over to Martha Rivers Park.
First work we copied part of JJ’s work from Monday. Reverse Route 66. Start with 11 reps and countdown by 1 at each parking lot island doing Merkins.
Time for 22’s across the parking lot(modified a little).
Started with 20 CDD’s – lunge walk to middle of parking lot – mosey to opposite side for 2 flutter kicks. Rinse-Repeat counting up/down by two until we had completed 10 rounds with the last set being 2 CDD’s – Lunge Walk – 20 flutter kicks.
Short mosey around the parking lot and back to the same location for some modified 11’s or what I called today – 11-10’s.
Squats on one side (starting with 10) with 10 LBC’s on the other side with a mosey across in between. We counted down the successive reps on the squat side but performed 10 LBC’s each round on the other.
Time to work our way back with multiple stops along the way with the following exercises at each stop: 5 Merkins – 10 Squats – 15 Flutter Kicks
Mosey back to the start. Time’s up.
Announcements: JJ 5k this Saturday in Stanley; Half-Marathon ruck coming up on October 21.
Prayer Requests: Southminster Church; Jackson Hall; Huck; Turtleman & several others.
Until the next one. Aye.
Stroganoff
Beautiful morning for running and rucking.
4 ruckers and 3 runners this morning at the Coconut Horse.
Roscoe and I solved half the world’s problems during our run and as we passed the ruckers up Robinwood Rd, we heard their discussion and they were solving the other half. You’re welcome.
All 7 stayed for a discussion on Trooping the Line from The Wisdom of the Bullfrog. We must know those we are leading and understand what they deal with on a daily basis. Only then can we help provide solutions to issues and remove the obstacles to success.
Until the next one . Aye.
Stroganoff
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