F3 Gastonia

Fitness, Fellowship, Faith

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A “Long” run back

8 men showed for some time with Gastone. Strognoff told me he must leave by 6am. It was chilly and it was drizzling.

The Thang:

20 SSH

20 Imperial Walkers

5 Diamond Merkins

Mosey to BB&T for a small break at 10 Diamond Merkins

Mosey To Robinwood School under the long cover path.

Partner Up in the middle.

Partner A run to the end and do 20 Squats while partner B runs to the other side and does 20 Squats. Then back to the middle for 1 parnter Merkin. Squats are constant but partner Merkins grow all the way to 11.

At this point Stroganoff said in the most pitiful voice and maybe with a tear “I guess I will leave now since it is a mile to run back”.  We all agreed that it almost made us feel bad for him, it was a moment.

Then we got back to work minus 1.

11’s with a patner. A and B run to the opposite sides and do 10 Dips back to the middle for Partner Derkins 1. Rinse and repeat until the number is flip flopped.

6:09 at this point so we began our great journey back to the start. Whoopee and Someone else went back for the 6.

The Moleskin:

We accomplished over 3 miles with our workout and we felt the workout as well. So I would say we all had fun.

Time for everyone to pick up some Q’s. Although, I have fun doing these Q’s it really defeats the purpose for me to do them. Be ready for more of a push on Q’s over the next 3 weeks. I should only see the schedule about once every 2 months if all are being diligent.

Whoopee made an announcement about a Marathon Rucking event. I believe he wants to do this at Table Rock or some crazy location, that would be perfect then.

Prayer request for Drone, US President, and the world.

Gastone Out!

 

 

F3 Gastonia SpeedForNeed Community Foundation 5k

 

Hell, where do I begin?  Let me take it back to when this SpeedForNeed thing first kicked off.  I was hooked from the start!!  Being at the first event on July 4th until now when I watch everyone’s videos, I still get the same feeling.   This year ToolTime informed me that I had a new role, SFN regional Q for F3 Gastonia.  I can’t explain how excited this made me!!!  Many of you know me and know that when I take on a role or anything that I do, I give 110% in every aspect.  The first 2018 SFN event in Gastonia was on the schedule for April 14th.  It really seemed like the event was so far away and would never get here, then the closer it got the more excitement there was.  Now it’s race day, the stage is set.  ToolTime, my M, and I arrive at the Rotary Pavilion in Ole’ Blue pulling a pine needle trailer(as Tolkien described it) with two badass racing chairs.  Thanks to all my F3 brothers and the supporters that helped set up the tent and get everything in check.  The Track Commanders James and Luka arrived, now it’s show time.   Coming into this I wanted to do one thing throughout the event, get a lot of footage of everyone on the course.  I felt like Tolkien Jr. during the event with all the interval running I was doing.  Hopefully with all the footage we got throughout the event it will create memories for a lifetime.  That is was what this is about!!!  I want to personally thank Jim Dunn and the Cardona family for giving F3 Gastonia the opportunity.  I also want to thank everyone that helped this event be a success!!  Sorry for the long BB but it’s really hard to put into words what this means to me!!  Please take time to read ToolTime and Stroganoff’s take away from the weekend.

 

As many of you know SpeedForNeed has  been a passion of mine since last year when I first saw a tweet about it. I remember sending J.R.R Tolkien a private message that said ” I have to be a part of this. I have to push”. Shortly after I found myself as the Regional Q for Gastonia! However I still hadn’t pushed a Track Commander. As a matter of fact I pushed a Korean War Vet for a very short distance in the Charlotte marathon relay last year. So this year when the opportunity was given to me by Vuvuzela to push Luka his 2.0 I was extremely excited. Running that race with Luka ahead of me the whole time was something that you can only truly understand once you’re able to do it. Luka pushed me men ….it was all about him….nothing else mattered just Luka getting across that finish line . I had a conversation just before we lined up to start with Vuvuzela and how Luka would communicate. he said to me ” If Luka his kicking his legs he is happy and having fun.” I took the information in and went  over to the starting line…the countdown happened and we were off…..however it was on a hill on 6th street that Luka  did it….I saw the hill and said to him  ” Luka were going to crush this”….going down was easy….however as we started to go back up it quickly became apparent that this was going to hurt….then it happened…..Luka kicked both of his legs up in the air and moved them around ….it was all I needed ,Luka had given me the strength to crush that hill. To be honest after that I was on cloud nine! This  young boy had strengthened me, made me stronger, because it was about him. I will cherish that moment until the day I die. Thank you Vuvuzela for allowing me the honor of racing with your son. He truly is a special boy.

 ToolTime

 

After running and carrying a flag at the Christmastown 5k in late November with Speed for Need & F3, I was psyched and a little nervous about being a driver for Speed for Need at the Community Foundation Run. My small amount of anxiety was relieved when I met James and his grandfather Jim on Saturday morning and looked around at all of my F3 brothers getting ready to run.  I confirmed a few of the PAX to run with me in case I needed some relief and to carry the Gashouse flag.  James was unbelievable with his infectious smile and generally calm demeanor.  After some good tutoring from Tooltime and Pizza Man, I was ready to get after it.

After arriving at the start line with James, Luka and the group, I took a few steps forward to get a picture back toward the group. It was an impressive sight to see so many of our PAX there to help carry us through.

The excitement for me personally grew as the countdown started thanks to Hunchback and we were off. As we started moving, James threw both of his arms out as if he was flying, it was terrific.  A Gazette photographer caught this moment and if you have not seen this picture, please look out for it.  I think it captures the entire day for me.

We were off. I went out too fast….really Stroganoff, I’ve done this before.  The excitement of the moment with James and all our F3 PAX, I just took off, not as fast as Tooltime however.  We kept a good pace up as runners passed us but I had F3 guys all around me.  Whoopee was there to help push along the way, Slaw carrying the Flag, Roscoe to my right, it was terrific.  Pizza Man, Hipaa and Spider Monkey with the video.  I’m pretty sure Pizza Man got in some serious interval training while going back and forth between the chariots.  After we crested the first big hill (after about 1.7 miles) I was personally spent and handed off to Whoopee and somewhere toward the finish line Roscoe took over the flag.  We continued at a good pace as we made the last turn to head up South St.  I could hear the crowd cheering James on.  I’m pretty sure he lifted us up to the finish.  There is a great shot of us running through the finish line, Whoopee on the chariot’s main handles, myself pushing on the left side handle, Roscoe carrying the flag and Tyson to my left (Tyson had come back to help push us up that last hill).  This moment was also captured by a Gazette videographer, look for it on their website.

That was quite a moment for me personally and it took quite a while to get the smile off of my face. Smiles all around, pats on the back, James smiling, his Grandfather thanking us and telling stories, friends from the community patting us on the back, well earned sweat, gratitude…..I could go on and on.  This was just another terrific moment for me since getting involved with F3.  However, this was different.  It was about James and Luka.  After we awarded the medals to James and Luka, I had the great pleasure of picking him up out of his chariot and getting him back into his own chair.  He relaxed just enough to make it easy for me to get him comfortably situated.  He looked up at me and smiled.  This is what Speed for Need is about.  I did not really know until that moment.  It was an extremely impactful 2 – 3 hours for me, I hope it was also for James and his Grandfather.  I will not soon forget this day and am grateful for F3, F3 Gastonia, Pizza Man for the opportunity, Speed for Need and all the Gastonia PAX.  When can we do this again?  Until the next one.  Aye!!

Stroganoff

 

Once again, I want to thank everyone that helped this event be a success!!  This would not have been possible without each and every one of you!!!

Until next time Pizza Man is OOOUUUUTTTTT!!!!!

Skeleton Crew at The Yank

Had a skeleton crew of 3 at The Yank with races and other distractions in the area. We made up for the numbers in effort and quality.

COP:

SSH X 20

IW X 20

Copperhead Squats X 20

Merkins X 20

Peter Parker X 20

Mosey to Stowe Corner

Wall squats, Mike Tysons, Jump squats 3 repeats, 10X, 15X, 20X

Mosey to 2nd corner

Merkins, plank jacks, WWII situps, same 10, 15, 20 repeats.

Mosey to corner of knowledge

dips, step ups, dirkins 10, 15, 20 repeats.

Mosey down to the Field of dreams for some BIMPS work

Burpees 10X, Karaoke to the other end of the field, mosey back.

IW X 10, backward run to the other end, mosey back

Merkins 10X, karaoke to the other end, mosey back.

Plank jacks, 10X, backwards run, mosey back.

Copperhead style squats 10X, run and hit the ground at each utility pole and back up to the other end. 5 drops. Rinse and repeat coming back.

Triple nickel on Heartbreak Hill: SSH, run to the top, hand release merkins.

On over to the playground for some additional torture!

3 rounds: Velocioraptors 10X, incline merkins 10X, run steps to the top and merkins 10X.

Time for Mary which included Roslalittas, Heels to heaven and Dollies.

Pledge and done,

NMM:

Short on pax but great effort. Glad those that made it did. Solomon rucked. Hate it was a short group but glad for the participation we had at the race event today. Knew it would be like this so YHC was committed to the AO. Looks like Tiger is up next week and Breaker Breaker after that!

Be afraid, be VERY afraid!

Tesla out.

 

Tour of Folsom

9 #HIM showed up for an early beatdown at Folsom.  YHC had thought about bringing the coupons out but didn’t make it much farther than that.

Warm Up; SSH, Toy Soldiers, Mericans, Squats all by 10 IC.

Thang;

Mosey to lower picnic shelter – 10 dips IC, run to picnic shelter at top of hill 40 LBC’s oyo.  Repeat x 3

Mosey to playground – 10 pullups, run to ampitheater 20 hipslappers both oyo.  Repeat x 3

Mosey to bottom of hill at ball fields – 20 squats at paved path, run up hill to paved path 40 flutter kicks.  Repeat x 3

Mosey to small parking lot at ball fields –  11’s, 1 big boy sit-up run across lot 10 burpees, you know the rest.

Mosey back to start, stop at tennis courts for 25 shoulder tap mericans.

Mosey to start parking lot for Mary; all pax called exercise.  I apologize for not remembering.

Moleskin; Nice work by all men, kept the Pax moving on this tour of Folsom.  There is still a lot out there that we didn’t touch.  Mike Falls –  Gravity, worked hard and never gave up.  Thanks to Pax for pushing each other.

COT; Namorama, Named FNG Mike Falls – Gravity, Welcom brother.  Announcements, Prayer Requests.

Pledge

BOM; Slaw took us out.

 

 

Steeplechase Challenge

GasHouse Steeplechase Challenge

What is it?
The FIRST EVER CSAUP event at the Coconut Horse AO in Gastonia.

When is it?
Sometime in the late summer-early fall.

Why would I want to do it?
If you are asking, you can skip this and go back to your fartsack.

What will it cost me?
Everything if you miss it. Even more if you decide to take the challenge.
However, it will not cost you any money at all.

This will be an event that combines rucking, running, push-ups, sit-ups, and a lot of chocolate milk at the end. The idea is similar to a GoRuck Qualification event and will be held at the Coconut Horse AO at a date to be determined. We will have categories that will have goals for you to hit to qualify (and possibly receive a patch) as far as time and repetitions. All finishers, however, will be eligible for the chocolate milk at the end.

Training Tips:

Do a lot of push-ups.
Do a lot of sit-ups.
Run.
Ruck.

More info to follow.

At A Loss

Pledge

The Thang:

22 men yes 22 #HIMS went out for some fellowship and a mosey or a Ruck ….All did 5 miles and 1 did more all got out of the fartsack and made each other better. YHC continues to be amazed at what is happening in F3 Gastonia. You men truly are an inspiration and we are making a difference! Keep EH’ing because  there are so many more Sad Clowns that don’t know about this treasure we have.

 

COT

Announcements –

Christina Latini 8k next Saturday in Huntersville with a Virtual option at Rankin Lake Park in Gastonia Pizza Man will tweet out details,

Prayers-

YHC was at a loss for words today while praying ….simply couldn’t believe how many men showed up today

JK2’s father, Sargento trip this week, F3Sly and his fellow soldiers in Afghanistan , Def Leppard traveling to China and India , Breaker Break’s friend Battling cancer.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong

Honored,

Tool Time

The Pub

Warm-up:

 

NONE

Pledge

The Thang:

8 men went out for some fellowship and a mosey ….some did 3 miles some did 5 all got out of the fartsack and made each other better

 

COT

Announcements – Third F quarterly Event this  Friday at 7 ,SpeedForNeed at the Community Foundation 5k this Saturday

Prayers-

JK2’s father, Monks Conference this weekend, F3Sly and his fellow soldiers in Afghanistan

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

 

Tool Time

I know, Finally

YHC was asked at the last minute to trade Q days with ole Montross. I abliged yet didn’t prepare too well. No problem, Folsom is full of possible Q ideas. So I’ll wing it. Still toasted from CSAUP, I thought to incorporate some useful leg exercises to break the soreness. To start, the gloom was dead when I pulled into the parking lot. There were no PAX waiting. As I park the beast, here comes Hank. Alright now Volt and Bedpan arrive. It’s time to clock in, plus there’s plenty of time left for the Site Q to show.

Warmarama

SSH, Shoulder Taps, Hillbillies All x15 IC

pledge: yes there’s a perfectly good shovel flag at start; no need to have to mosey to the park entrance just for that.

Thang

mosey to park entrance via the long loop around the lower lake. Stop by the flag for a little work on the 6. And on the way, Sparky pulls in. QIC yelled “flagpole” to guide the late PAX to the rest of the group. On our 6 for LBCS and American Hammers x29 IC. YHC had a stretch in mind and practically screwed it all up. After a few adjustments, I finally figure out what I’m doing. On your back, cross one leg over the opposite knee. Loop arms through that knee and pull the torso toward that knee. Hold for said time. Switch and repeat. Ok, up and mosey over to adjacent lot. Line up on the curb for 11’s. Mike Tyson’s then sprint across the lot for jump squats. Continue to complete a round of 11’s. Mosey on over to the horse arena. Triple nickel time. 5 lunges each leg jump ups to the top for 5 burpees. Rinse and repeat x5. Now burpee jump ups. Perform burpee and for the finish jump up onto the first level. Do 20 OYO. Position for derkins. Do 15 IC, stay in position and YHC calls for more shoulder taps x15 IC in decline. Mosey on back toward the side pond lot for Route 66. Bobby Hurleys at each line walking in between up to 11. Alright, now mosey across back to start.

Announcements: Community Foundation Run, 3rd F Event Friday at Parkwood

prayers for our families, our country, and requests for a friend of mine who had a death in the family.

YHC took us out.

Always an honor to Q! Thank you for letting me be s part of such an impactful movement. I’ll do better to post my BBs in a more timely manner. #ForgetfulADHD

 

Varsity Beat down at the Goat

8 varsity players emerged from the gloom at Goat Island for a beat down Tesla style. Started out 7 strong.  Went like this:

COP:

SSH X 20

IW X 20

Mountain Climbers X 20

Merkins X 20

Mosey up the hill and to the old ball field and the stairway to heaven.

5 burpees for the train.

3 sets, 10, 15, 20

dips

run to the top of the bleachers

Hand release merkins.

Down to the field to tour the bases

Bear crawl to first base.

Broad jump to second base

Crab walk to third base

Burpee broad jump home

Back to the bleachers

3 sets, 10,15, 20

steps ups  each leg

Run to the top of the bleachers

stagger arm Merkins.

Mosey back down to the gazebo aka the mosque as we find HIPPA there doing pull ups in his bomb suit! Seems he missed the 5:30 am out of Cramerton and couldn’t find us. So we found him.

We did this:

Pull ups X 10

dirkins X10

LBCs X 10

bottom of the green: 10 SSH

Top of the green: 10 plank jacks.

Rinse and repeat

Time for Mary in the grass:

Maktar Jhias X 10

Oblique crunches 10X each leg.

Done!

NMM:

Great workout by everybody. Awesome morning to workout and great found out lost brother HIPPA in the gloom this morning! Everybody did well today, great work by all pax. Glad to get the back blast up so that the JV team can have a guide this afternoon. We are here for you brothers! Awesome group to lead. Looking forward to Saturday. There is more at The Yank where this came from.

 

Tesla

 

 

15 Minute Abs, and some other stuff

Today was pretty much a recycled weinke from Saturday. Since Def Leppard and I were the only ones at Folsom this weekend (due to CSAUP), I figured it’ll still be new to the group. Plus, my abs were sore for 2 days after Saturday so obviously it worked!

There was fartsacking left and right this morning. Hard for me to say much, I sacked Monday and Wednesday on lifting at Sparky’s and couldn’t post Tuesday myself due my kid’s field trip. Some guys had work obligations, some were tired…but I honestly it feels like the numbers have been a little lighter at Folsom the past few weeks overall. This isn’t a New Year’s resolution workout, this is F3. I want to challenge all of you to get out and post…and if you can’t post in the morning, hit the JV workout at 5:30 PM over at Midoriyama (It isn’t so JV, I promise!). I am pushing myself to get to Gastonia in the morning IF I don’t have to work all night. Walk the walk!

That being said we had 3 BMFs…errrr…HIMs at Folsom this morning. Here’s the summary.

Warm-a-rama

  • SSH 15 IC
  • Mountain Climbers 15 IC
  • Appalachian Americans 10 IC

I wanted to break up the routine a little so we cut across the grass and mosey to the upper picnic shelter. In 3 months, I’ve never seen us use it. The lights were already on so it was just calling our names.

  • Shoulder Tap Merkins 15
  • LBCs 20
  • Dips 15
  • Step Ups 15 IC

Rinse and repeat (25 LBCs the 2nd time…felt 20 wasn’t enough)
Rinse and repeat a 3rd time. Now we’re warmed up!

Quick mosey back to the parking lot for a pledge at the shovel flag. MW brings it every day and we rarely use it. Let’s do so today!

Let’s Mosey – we cut across the grass again, MW accuses me of not knowing where I was going. He’s only partially right. We mosey to the fork in the road….I’m looking at the small hill in the median and thinking…..nah, that hill is for punks. We are High Impact Men. Continue another 30 ft for the big hill.

  • Triple Nickels – 5 Burpees up top, 5 Squats at the bottom, 5 rotations. Medicine Woman was really pushing the pack on this one. I put my hands on my knees a few times TBH, but we all pushed through. Volt was probably cussing me but I couldn’t hear him so on we go!

I know Medicine Woman is a runner and all so let’s give him some mosey because, frankly there has been little mosey to this point. Down the road and around the pond to the lower shelter. MW is the first to notice unmistakable signs of a skunk. As we approach the lower shelter it’s getting worse. Let’s mosey on boys! We didn’t smell it in the upper shelter earlier, hopefully that’s still the case.

Now let’s get those abs in gears. As I mentioned on Twitter, we are turning 12 packs into 6 packs today! I was going to call the ab workout 15 Minute Abs” because everything was going to be a quantity of 15. Ironically, we do have about 15 minutes left.

  • 15 LBCs to the left knee, 15 to the center, and 15 to the right
  • Sandy Vs 15 OYO
  • LBC variation – cross the right leg, go to the right knee 15 times, cross the left leg, go to the left knee 15 times (thanks for the tip Leppard)
  • Big Boys 15

Rinse and Repeat. I don’t think we made the 3rd set but honestly, I can’t remember for sure. Time was winding down. so a quick mosey around the lower parking lot and back up the hill to the parking lot.

Time!

COT –
Prayer requests for Chasity (sorry, forgot the last name) who found her mother dead earlier this week. Sad stuff! Also, I ask for prayer at work – implementing a new ERP system has been working me to death but it’s almost over! YHC took us out in prayer. Reminder about the 3rd F event at Parkwood Friday night. I hope I can make it but depends on work and what time I get out.

It was an honor to lead today. Felt like I hadn’t worked out in weeks even through it had just been 4 days. I could tell it in my endurance already though! Get out there and push your rock guys. We need less invisible men, more HIMs! See you in the gloom!

-Montross

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