F3 Gastonia

Fitness, Fellowship, Faith

Tag: Backblast

Hurricane Florence Pre-Party

13 showed up for a beatdown by the ol’ Slawbag. Mumble chatter was lively pertaining to the slowly approaching hurricane. Weather was beautiful and slightly breezy for the workout (which is odd due to the fact YHC is usually Qing in the rain). Broke, Gold Digger and Defib roll in from some EC. 5:30 hits and it’s time to get started.

Warmup:

  • SSH X 15 IC
  • DON Q X 10
  • MORR. NIGHTCLUBS X 20
  • GRASS PICKERS X 15

(It should be noted that 2 PAX immediately began Burpees at the beginning of the warmup. YHC has these boys trained! In the future, he plans to have them sitting up, rolling over and fetching the paper!)

PLEDGE

Thang:

Mosey to large soccer field at the back rear of the AO.

AB CIRCUIT

  • LBC’ X 50 OYO
  • WW1 AMRAP FOR 1 MIN
  • FREDDIE MERCURIES AMRAP FOR 1 MIN (COUNT RIGHT LEG)
  • FLUTTER KICKS AMRAP FOR 1 MIN (COUNT RIGHT LEG)

SPEED CIRCUIT

25 yard sprint then back to start, then perform 10 Perfect Form Merkins (Hand release Merkin w/ alternating shoulder taps at the top).

At this time, YHC must admit these were supposed to be suicide-type sprints, but the soccer field had not been painted yet (Q fail).

Modify for 100 yard Sprint, 10 Perfect Form Merkins.

R & R X 3 for 400 total yards and 40 Perfect Form Merkins

Partner up for some CORA 1,2,3. P1 Sprints (or Moseys) 40 yards and return will P2 performs:

  • 100 Leg Lifts
  • 200 Freddy Mercs (count right leg)
  • 300 Flutter Kicks (count right leg)

Mosey to large parking lot beside the playground for some 11’s with Mike Tysons and Tiger Squats.

At this time, one of the PAX questioned the correct form of his Tiger Squats. Until now, the Tiger Squat was sufficiently performed as long as the PAX’s backside touched the sidewalk/curb (which is EXACTLY what YHC was doing). Now it seems that this certain PAX believed that the backside should touch the sidewalk, then lift the feet off the ground to perform the Tiger Squat correctly. He then felt the need to “Phone a Friend” for a “correct” interpretation. He asked Tiger, of course. Caving under peer pressure, Tiger agreed with the pitiful protester. This made the protester feel vindicated. Good for him. YHC suspected his V was still sandy from the volleyball pit on Tuesday. After YHC Omaha’d back to the flag, he discovered a rather large amount of sand on the sidewalk where the protester had been performing his 11’s. This confirmed the Q’s suspicions.

Mosey back to the flag just in time.

ANNOUNCEMENTS:

Q vs. Q battle on 9/15. It’s looking like it going to be great! Folsom and the Fighting Yank cancelled on 9/15.

9/22/18- JJ5K trail run in Stanley, Stop Soldier Suicide 5K/ 10K in Belmont. SIGN UP!

Burpeethon 10/6/18 at Rankin Lake Park in Dallas.

 

COT:

Prayer requests

YHC took us out in Prayer

Moleskin:

As this Hurricane comes ashore, it will bring record levels of rain with it. YHC encourages all of us to be a HIM and help or assist others any way that we can.

Until next time,

Slaw

 

 

 

 

What’s in a name?

When I heard my Friend Bambi may be posting on Wed Morning I knew I could not fartsack.  My running has been hampered of late by a nagging injury which has led me to skip a few workouts for fear of the 3 mile sprint.  I asked on the twitterer who had the Q for Wed morning and Gastone said it was open if I wanted it.  Not sure which day was Snoballs and Which day was the Black Knight, I blasted out that “Hushpuppy has the Q for Marha’s Black Knights Snoballs on Wed”.  Needless to say, Gastone was not impressed and pointed out (again) that each workout has it’s own name and promptly loaded my name into the Q list on google drive as Hushpoopy.  Welcome to the kitchen, there’s the heat.

Bambi was already present when I arrived, Several runners came in from EC as the clock wound down so we began.  Disclaimer: I’m an idiot, you’re an idiot for being here, i’m not a professional.  Modify as needed, there’s no one to sue because if you do something to get hurt then you’re a big idiot. Everyting I say is a suggestion and my biggest suggestion is that you go back home and go to bed.

No takers, so we honored the stars and stripes.

Warmup:

Imperial walkers IC x 15, Merkins IC x 10, Flutter Kicks X 15 IC,  and the runners training for the BRR took off.

Introduced the Split Jack, which is like a Merkin only with feet kicking out front, one at a time like a dancing girl.  15 IC.

Mosey to the Martha’s parking lot.  Circle up, count off for effect, then the next exercise, Aiken Legs:

Frankly, I didn’t get past the A’s in the Exicon as I searched for something for my Weinke.  Aiken legs looked cool and seemed to fill some time, so I called it.

20 Box jumps (on the curb), 20 Squats, 20 lunges, 20 Split Jacks: OYO.  Wash, rinse, repeat for a total of 3 times.

After a 10 count it was time for some Dora 123.  100 Merkins, 200 squats, 300 LBC’s.  (I originally called LBFC’s but realized that would take a really long time so Omaha’d).

after another 10 count, time for 4 corners on a short parking lot around some islands.  Started at 12 and worked downward at each corner, Merkins OYO.

After another 10 count, the time was 10 til finish so we mosey’d back to Snoballs Black Knight’s Parking lot.

6 minutes of Mary, with some LBFC’s (really wanted to do these), Flutter kicks, Dying Cockroaches, and I think crunches.

Runners arrived just in time.  6:15

Announcements: BRR, a driver is needed, Support for the Ladies getting after it on Saturday morning launching a women’s morning workout weekly at Dallas park 8am on Saturdays.  Encourage your M to be a part.  Convergence this Saturday for CSPAN sendoff from Fort Mill, Clown cars leave the Roses parking lot Belmont at 5:30am.  Whetstone project is in effect.  More than mentorship, Whetstone is designed to sharpen a man for life.  The Stone gives up something when he is applied, The blade gives up something when he is sharpened, but both gain wisdom and purpose through the relationship. See Monk if you’d like to be involved as a Stone or a blade.

Prayers for Monks coworker, who’s child passed from cancer.  Madoff prayers for Nikki Bailey fighting cancer, Sargento’s wife with knee injury, and some others.

Moleskin: It’s easy to get whiny and make excuses to quit.  For as long as I can remember I’ve always hurt.  But the fact is, I hurt more when I sit still.  I hurt less when I move and when I move with you.  See you in the Gloom.

Hushpuppy.

 

 

 

Lone Rucker

12 HIMS fought the sack and NES to hit Prison Break this AM. All were well rested and ready to log some miles. Look, Hacksaw brought in an FNG. After several weeks of running Wednesday’s, YHC switches it up to ruck. To my surprise, I was the only one who performed said work. 5:30 hits

brief disclaimer (Hacksaw has already filled the FNG in)

pledge

Thang

All but myself ran while I rucked. Nothing really out of the norm on this particular morning. After all were satisfied, we meet back at start.  Welcome Stripes(Kyle Haywood)

Announcements

COT

YHC took us out in prayer

Mixing it up

10 brave souls posted in the Midoriyama heat for a not-so-typical Q from YHC. In attempt to keep the PAX guessing about the workout, YHC consulted the exicon for some exercises he hadn’t performed in a long time (or at all for that matter). YHC could tell his Q’s were getting predictable when half the guys started burpees a minute before the workout began. They said they were “getting a head start on things”. Whatever. Unbeknownst to them, my weinke had 0 burpees. Good work on the EC, boys. No FNG’s, quick disclaimer given, let’s get going.

Warmup:

  • SSH X 10
  • FLUTTER LICKS X 10
  • LOW SLOW SQUAT X 10
  • DON QUIXOTES X 10
  • MOROCCAN NIGHTCLUBS X 10

PLEDGE

THE THANG:

Like YHC stated earlier, he wanted to mix things up a bit, so we started with 11’s Route 66 style. Start at first light pole and all PAX perform 1 Flying Squirrel, 10 Little Gumby In The Woods. The Folsom deficient PAX immediately asked for a demo. They are known as Smurf Jacks on the exicon, but they were sorta renamed Little Gumby In The Woods after watching Gumby knock them out at Folsom. It’s a SSH performed while in the squat position. It’s funny to watch tall guys like Blart perform this one. Anyway, 10/1 at first pole, mosey to next pole 9/2 and so on until 1/10 achieved. Legs were smoking already.

YHC then led the men to the shady part of one of the soccer fields for the next exercise. If anyone ever posts with Def Leppard and Karaoke is called, he wails out the most God-Awful rendition of George Strait you’ve ever heard. Even Whoopee would be crying and begging for some Rush. YHC picked out another country singer inspired exercise called Tammy Wynettes. She was famous for her song “Stand by Your Man”. Grab a partner. While standing beside your partner, P1 does 10 Merkins, P2 does 10 Squats in sync with P1. Flapjack and perform 5 rounds for a total of 50 Merkins and 50 Squats per PAX.

Next, Mosey to the small soccer field for a little Run D.M.C. Run one lap around the field, then 20 Diamond Merkins. Run another lap, then 20 Merkins. Run one more lap, then 20 CDD’s.

Mosey back to the shady part of the large soccer field for the Gross. 12 reps of 12 different exercises. They were: Merkins, Squats, Big Boy Situps, Werkins, CDD’s, Plank Jacks, Military Merkins, Side Squats (Right), Side Squats (Left), and Flying Squirrels. Yes, YHC realized that’s only 11. Diamond Merkins were missed. Q fail. But then again, it IS Midoriyama.

PAX were then instructed to partner up with their earlier partner and perform 5 more rounds of Tammy Wynettes (which would be 100 Merkins and 100 Squats total for each PAX).

Running low on time, the Q pushed hard to get 11’s Route 66 style done with Flying Squirrels and CDD’s. A bunch of negative mumble chatter was directed towards YHC on this decision. Defib pushed YHC to the 4/7 mark with just 2 minutes to go. Omaha was called and we Moseyed back to the flag just in time.

Announcements:

  • CSAUP on 8/25
  • 2.0 Workout at Folsom on 8/18
  • Women’s workout at Folsom 08:00 led by Blart’s M and Pizza Man’s M on 8/18
  • Clown car to the Fort on 8/18 for the CSPAN convergence. He’s moving to Philadelphia.
  • BRR coming up
  • Bourbon Race coming up
  • Sign up for Christmastown 5K
  • Another F3 tubing event will be happening on the 8/18. Freight will have more details out soon.

Prayer Requests:

Sly in Afghanistan, Freight’s M having procedure performed, Oompa Loompa’s M’s cousin’s family upon her passing.

YHC took us out in prayer.

Moleskin:

Def Leppard led a great “Cliff’s Notes” study on the apostle Paul at the Forge Wednesday night. One point that stuck with me is Paul urging Christians to be imitators of Christ. If you are a Christian, people are watching you to see if you “practice what you preach”. The very next day, I had a moment where I wasn’t acting as Christlike as I should be. As soon as the moment passed, Def Leppard’s words from the night before came to mind. Screwed up again. Thank the Sky Q above that he is more than willing to forgive us if we are truly sorry for whatever we said or did.

Great work by all the guys for pushing through the Midoriyama heat and getting it done. Thanks to you men for coming out and supporting me and allowing me to Q. It was awesome.

Until the next time,

Slaw

F3 Is Rain or Shine

Knowing the weather peoples were calling for rain and possible storms, YHC wasn’t too optimistic about the turnout at Folsom this morning. After all, a few of the regular PAX have just gone M.I.A. here lately. Anyway, I roll in a little early to assess the situation. It wasn’t until about 5:25 that headlights started pulling in. No rain as of yet and there’s a cool breeze. 5:30 hits.

Warmarama

SSH, Imperial Walkers x20 IC

pledge

mosey down and make a lap around the lower parking lot finishing up back at the tennis courts.

Thang

YHC calls out for 3 exercises recommendations. Considering I’m not really capable of performing shoulder exercises, I put the Q in the PAX hands. Mumblechatter immediately began about “how many…….what is it……etc “ I continued without clues of what was in mind, even though there was a pretty solid clue on Twitter last night. Exercises finally called, Burpees, LBCs, Sumo Squats.  Now, to get to the jist of it. Sparky had introduced 20-1 a while back using blocks. Rather brutal routine it was. I had a slightly different approach to it. We use the four corners of the tennis courts. 20 of each exercise at corner 1 then mosey to corner 2 for 19 each. You get the point, continue until you get down to 1 of each. Then the mumblechatter chatter got worse “I would’ve called something other than burpees, Bkah blah blah.” Anyway, all took off OYO. Some finished at 7, some finished at 9. Do what you can until Q calls time. After we hit corner 15, the rain hit. Some were saying They should’ve brought soap. Felt pretty good at first, then the downpour came. It lasted a good 15 minutes and was rather refreshing. Once all were nice and soaked I saw 6:14 on the dial so we mosey back to start.

Announcements

COT

YHC took us out in prayer

Glad to see Def Leppard out on a weekday morning at Folsom. Also glad the others who post weren’t afraid to get a little wet. I won’t call them out, but some messaged in afterwards to say “yeah, it was raining so I rolled back over and went back to sleep.” Way to push men who posted. I think the routine can be finished completely incorporating just 2 exercises or cutting out the warmup, but none-the-less, work was Did. Honor to Q as always.

Name That Weinke

It was a bit cooler this morning rolling into the Folsom gloom. The fog added to effect rather nicely. Surprisingly, the humidity was still rather brutal. Folsom is currently marked up for a little facelift and additional recreation equipment installations. Word on the street is we are going to get our very own splash pad/water fountain! Slaw and YHC will most likely be the first to test it out during a WO. Anyway, trying to come up with something creative for today’s Q, I remembered a routine exercise that was used out at BlackBeards AO in Murrells Inlet. While keeping it simple and some modifications to said Q, it worked out well. 5:30 so Time to get at it.

pledge

warmarama

mosey toward the park entrance and loop around down back down by the ballfields to the lower parking lot.

Thang

this routine exercise may have a name, but I’m just going with what took place. Each PAX chose an exercise. While PAX 1 runs a fast lap around the parking lot, the remaining PAX AMRAP given exercise. When PAX 1 completes lap, PAX 2 runs and PAX 1 joins the remaining PAX and continue to AMRAP said exercise. Keep the rotation until all PAX have run their lap. Switch to the next exercise and repeat.

Exercises were; Merkins, Mountain Climbers, Imperial Squats, Flutter Kicks, Plank Jacks, Alternating Lunges, 1 more that I can’t remember.

with about 7 minutes left, we mosey to the shelter for Step ups, Low slow Squats, calf raises all x20 IC

mosey back to start

Prayers for our families, Squirt’s M, my friend Tracy, Bedpan job interview

YHC took us out in prayer

Again, thank you men for letting me Q. I love this AO and the group of guys that make it what it is. Let’s keep it rolling!

MDub out

Intestinal Issues……Again

  1. Man, was it nice and cool out in the gloom this morning at Folsom. Good to have a break from the 90% humidity. After calling it out on Twitter, YHC knew he best not disappoint. I had a few things on the weinke, but knew it wouldn’t fill the :45 slot. But with the spectacular range of useful props that the Folsom AO brings, it won’t be hard to wing the rest. I honestly felt it was going to be a small turnout, with just myself and Sister Act, but at about 5:25 they roll in.

No FNGs

warmarama

SSH x10 IC, Toy Soldiers x10 IC

pledge

mosey, continue across death road to Walmart where Sparky tries to take lead and send half the PAX across the parking lot. Sister Act reminded him to listen to the Q. Back in formation, we follow the path around the back of the store around to the right side of the building. This is “THE” hill of the Hill Gods. Mumblechatter quickly started to vent as YHC calls out the orders.

Thang

partner up for some Dora 1,2,3. Partner one Nurs the hill will partner 2 performs exercise. Flap jack and continue until complete. Hipslappers x100 single count, 200 Dirty Hookups, 300 sitting wall assisted shoulder presses. Allen Tate needed a demo of the dirty hookup, claiming he had only witnessed the kind you get down on Airline Ave. Stay sitting on the wall for some marching while arm bicycling IC x20. I noticed it is pretty tough for my Folsom men to do both of those at the same time, but they managed to get the burn it meant to give. Next face the wall and step up on the curb for calf raises x20 IC. Next up, Triple Nickel, on the hill again. Mike Tyson’s on the curb x5, up the hill for 5 burpees. Repeat five times. During this epic moment of events, Sparky leaves the pack for the Walmart Turd facilities. I honestly had thought Sister Act would’ve been the first to go or at least join him, cause something horrible was going on with him this morning. Like he needed his intestine worked on or something. Anyway, fellowship mosey for a second, then mosey back across to the AO playing a little frogger on the way. Continue to mosey a little longer route due to having a few minutes to burn. LBCs while we wait on the six, who were not far behind. Way to push! 22 for the vets. Time

Announcements; Green River Tubing Saturday, Runs popping up everywhere to register for(follow Speed For Need)

prayers for our families and that God lead us to be leaders in our family and communities.

Its an honor to Q. It’s truly a blessing to be a part of this group of Men. I’ve been surrounded by drama and bull crap with some friends and other family lately. It’s stupid how immature people can be, yet be adults. I continue to do the one thing we all are commanded to do, Love. Regardless of what’s going on, love without restriction. Easier said than done, trust me. This group of men show that trait daily toward each other. Not in a bad way, TeamTimberlake, don’t get wrong idea. We truly love and care about each other. That’s noticeable just in attendance from a year ago compared to today. I know I’m not the only one who would just fartsack and live that sad clown life without the encouragement, support, and brotherhood these guys bring. Let’s keep it growing.

MDub Out

Untitled

It was nice to show up in the gloom with the temperature at 56 degrees. Unlike the past few mornings posting. Anyway, Hank don’t do backblasts so Sparky and I take up his slack to write up a backblast for him.

Warmarama; nothing, mosey

mosey to the park entrance for….

pledge

thang:

Mosey, for like forever around the park. Stop randomly for 20 burpees OYO. Wait there’s a train add 5 more. Mosey, like forever again. Stop for 50 plank jacks. Again mosey forever, then stop for 100 Good Mornings. Mosey, stop again for 150 monkey jumpers. This was awesome timing for Roadie to be humping as a County Police Car pulls in and parks. Weird that he lined up directly behind Roadie? Anyway, mosey again then stop. Realizing time is coming to an end, Q asks what mileage we were at, so we continue to mosey. At each stop, PAX were to plank, SSH, or other exercise waiting for the 6. After it was all said and done. Men hit 3.3 miles and got sore lower backs. Hank never calls anything outrageous, but it is always stupid.

Anouncements; CSAUP, Community Run….dates??? YHC not very good with that part.

Prayer: Sparky took us out.

nice work men. No, Folsom is not a running AO

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