F3 Gastonia

Fitness, Fellowship, Faith

Tag: @f3gastonia (page 1 of 3)

Gashouse Q vs Q!

Concerned about Hurricane Florence YHC was unsure of how the weather was going to cooperate.  Most luckily for all of us the only storm for us was a Q battle.  The idea was brought to YHC via Roscoe due to his diligent adherence to F3 Podcasting.  We discussed, incorporated Hippa for his technical prowess and hand selected our two dueling Q’s, Whoopee and Short Sale.  Weeks prior to launching the idea on Twitter the roast explosion was roiling between the two.  YHC arrived around 6:15 feeling good about owning my AO only to find the Folsom guys on hand gearing up for some EC.  They were gone before I could find a place to park and that left me in the dark with final preparations.  Shovel flag (without flag for now) planted, speaker set, pre-weinke on hand, time for some EC myself.  Stop on the track to help Whoopee move some coupons, I knock out a few merkins, get back to the Schiele.  Nice PAX count, 7:00, let’s go.

Pray In:  I felt compelled to pray for F3 and areas affected by Hurricane Florence.

Warm Up:

SSH – 20 in cadence

Squats – 20 in cadence

Merkins – 10 in cadence

LBC’s – 20 in cadence

Disclaimer:

Ummmm, guess this should have come first.

Count off, counter clockwise, would have made Oompa proud.  39 Pax, 39!!!!!

From somewhere came a little known theme song to Rocky to get the guys pumped.  Time for the main event, Let’s Get Ready to Rumble!!!!!

In this circle, with no weigh in, he’s easy going, enjoy’s long walks on the beach,  never trusts people who smile, his four most adored words are “I told you so”, his friends say he loses count during cadence, a virtual Land Leviathan, Pax put your hands together for Whoopee!!!!!!!

Enter Whoopee in a Ric Flair flashback and soon to be shirtless

In this circle, also with no weigh in, he works hard and naps hard, enjoys walks in the park and going to the Pub on Sundays for a roast dinner, never misses a good chance to shut up,  often curious about another word for Thesaurus, he claims he is not shy but is holding back his awesomeness so he does not intimidate, a virtual calisthenics virtuoso, Pax put your hands together for Short Sale!!!!!!

Let it be known that I did not explain this below, sort of forgot.  However, this is the construct on which the QVQ model is designed.

Q’s will be competing in two intermittent ten minute increments.  1-2 minutes for both will be allowed for introduction and explanation.  I will finish out the Q if time allows near the end.  Voting will be online and the Q challenge criteria is as follows:

Best Beatdown

Best Creativity

Best Pax Engagement

Referee brings the two to the center of the Ring:

Boys, I’ve explained the rules to you in the locker room, I want a clean fight, protect yourselves at all times, no hitting below the belt, I want a clean fight, When I say break let’s knock hands and go back to your circle.

Whoopee:

Q vs Q When I was asked to participate in this, I immediately thought “Holy Nuts, me against ShortSale???” I knew it would be a challenge and I am always looking for the next challenge to push myself so I don’t think I really hesitated. Plus, when Linus and/or Roscoe have an idea and ask for you to help, there is no answer other than yes. I started planning and over the next few weeks, modified my plans several times. These alterations were prompted by Twitter comments or “sympathy votes” on the Twittersphere….ultimately, iron was being sharpened without me realizing it and in retrospect this was a very good thing for all of us, especially me.
Linus presented us to the PAX-this was expected and was something I needed to try to get in front of ShortSale if possible. I pulled together an old wig, cut up a shirt to make biceps straps reminiscent of the 1980’s wrestlers (Randy Savage, RIP-step into a slim jim- comes to mind for me), and had Broke put on the finishing touches on my shirt with his pocket knife. At the right time, I slipped on the wig and stepped aggressively towards ShortSale with a stone face. Once I had his attention (I could tell by the big smile on his face), I attempted to rip off my shirt. It came partway off, but I just couldn’t close the deal. Eventually I just pulled it off and threw it on the ground in his direction I think. The wig stayed in place and I achieved the desired effect. The introduction continued by Linus and then we started our beatdown.
We moseyed to the football field for the instructions. I quickly explained my part: I put together a workout related to the movie Smokey and the Bandit. It involved Bandit and Snowman, Sheriff Justice and Junior, a funeral procession, and Smack your momma right in the mouth.
We started with partnering up and a run to the other side of the field to pick up a coupon. This was to simulate the main part of the movie where the Bandit and Snowman race from Georgia to Texas to pick up a truck full of Coors beer in less than 28 hours. The pax were warned that whatever coupon they picked up, that was their coupon and that the appearance as far as weight might be deceiving. The 2 partners would then run to start with the coupon and then back for a total of 4 trips with the coupon. If all the coupons were taken, they would have to carry their partner. I knew I had enough coupons but this did prompt a quick move to the starting line as the pax jockeyed for good positions.
The next part was called Sheriff Justice and Junior. Partway through the movie, the police car loses the top after running under an 18 wheeler truck. Junior has to hold his father’s hat on his father’s head while they are in hot pursuit of the Bandit. We then made 2 trips across the field with one pax holding his hand on his partner’s head while running.
We moved on to the funeral procession (another part of the movie). All pax got in plank position in a line on the field. First pax (thanks Blart) jumped up, did 5 monkey humpers, then ran to the front of the line and got back into plank position. Each pax in turn repeated this. Pizza Man wanted a tunnel of love, but I would have none of it…well maybe a little. I crawled under him during my mosey to the front and he (thankfully) returned the favor on his mosey. Once we had sufficient time, we proceeded with the final part of the beatdown. The pax were warned about the last part called “Smack your momma right in the mouth.” We moseyed to the wall and instructions were given. Bandit and Snowman had 28 hours to get the beer back to Georgia so we focused on the number 28-get on the wall and let’s do 28 HIP SMACKERS. The only person I saw smiling was Slaw…..maybe this was not such a good idea. We got going and honestly, by 15 I was smoked. I had Toto next to me and he was yelling out the cadence like a champ. I could hear the other pax in the background and this is when the “Q Power” kicked in for me. We got to 28 and I was finished. Round 1 completed.
Round 2: first movie choice: Raising Arizona. I have to say I was disappointed in the pax on this-blank stares went I mentioned this movie. Billy Madison, why did you leave me????? No problem, I can do this. I gave a brief summary of HI McDonough and Edwina slipping up in yon window to steal a baby from the Arizonas. The child was likely Nathan jr, not Harry, Barry, Larry, or Garry (these were the names of the Arizona Quintuplets in the movie). I used the 5 kids as my model for the next exercise-Triple Nickel: 5 trips up the stairs with 5 flutter kicks per child (total 25 flutters) at the bottom, 5 cliff hanger derkins at the top. Hands on the wall, partner lifts legs above his head, and first partner does 5 derkins. Both partners do 5 derkins each trip up. The one catch on this was no running up the stairs-you could only hop up the stairs. This sounded worse than it ended up being (in my opinion) and we got through with a few minutes to spare…..
Next movie, 300. There is a part in this movie where the Spartans build a wall near the hot gates of Thermopylae and use bodies of the attacking Persians to help form the wall. Our next exercise would be the Hip Slapper Wall of Thermopylae. The pax form a somewhat tight circle. Roughly every other pax drops to the ground and the rest of the pax grab ankles while the first pax does hip slappers. We did 2 rounds each-thanks Defib and Tiger for calling cadence on your rounds. This ended the beatdown and we moseyed to start for some final words and COT.
Great job everyone. A big thank you to Linus and Roscoe for orchestrating this and for ShortSale for pushing me. I mentioned at the end that I really didn’t get this until about 1 week ago. I was focusing on trying to beat ShortSale. We were talking at church 1 week ago and it finally clicked with me-this is about all of us getting better-focus on that and all will work out better. Iron Sharpening Iron at work

Short Sale:

Rivalries have existed since the beginning of time. We’ve read about them in recorded history. We’ve experienced them with the schools we attend or support. Is there such a thing as a “friendly rivalry?” Maybe, but for that to exist, there must be an undertone of mutual respect among the teams and the fans. Such is the case for this epic event, Gastonia’s first ever Q verses Q; Short Sale verses Whoopee. It’s a unique spot for me because Whoopee was one of the key people that EH’ed me into this brotherhood, so there is a bit of trepidation to face off against him. Thankfully it was not a classic WWE Loser Leave Town match.  Different than a true physical challenge among gladiators (Captain Oveur: Joey, do you like movies about gladiators?), I treated this more like a golf match. Whoopee and I are playing the same course in the same conditions. So really it was about bringing your A game. Linus and Roscoe laid the ground rules to deliver a beatdown based on creativity, physical challenge, and teamwork. I emptied the tank on my two segments. They went like this:

Share the Burden

At the bottom of the Grier track, the PAX are divided into teams of 4 men with each team having an 8′ landscape post as their coupon. P1 lunge walks with the post over their shoulder. P2, P3, and P4 perform 5 burpees then run to catch P1. Everyone rotates through, lunge walking with the post two times and a total of 30 burpees (or close to it). Plank when finished to wait for all groups to complete. Round II had the teams on their six with the post across their chests with the Q calling 50 Big Boy Sit Ups. The first 15 or 20 seemed to go okay, then the groans and chatter ratcheted up. Plank when finished and remain in plank for Round III. P1 and P2 planked with the post across their backs. P3 and P4 were “suggested” to perform 20 derkins with their feet on the post. During the design of this Weinke, I was unable to test this part fully, so it seems modifications were required for three PAX to plank with only one doing derkins. Keep that in mind if you try this one. With about a minute left, Round IV asked P1 and P2 to get in a low squat holding the post a few inches off the ground to have P3 and P4 hop over 10 times total.

At the COT I read from the Gospel of Mark 8:27-29 and verse 34 with the key verse of  Jesus asking the crowd “If any want to become my followers, let them deny themselves and take up their cross and follow me.” Then later in Mark, Chapter 15:16-21 is the story where Jesus has been sentenced and the soldiers beat and mock him. As Jesus struggles to carry the estimated 80 lb beam, the one his hands would soon be nailed, the soldiers call Simon of Cyrene from the gathered crowd, witnessing this history. Simon stepped in to help Jesus with his burden. Symbolically, we carried a post this morning. It wasn’t much of a struggle as it only weighed a few pounds. But if we take up the cross to follow Jesus, the opportunities are plentiful. In another gesture, the PAX worked, then chased their fellow man to take their turn carrying the load for the team. Striving to be HIMs for our families and communities, we work to share the burden, supporting and leading. Nice job by the PAX on this one. So be aware of when you need to step from the crowd, to pick up the cross.

Splash Merlot

Our next segment had us travel to First Presbyterian Church, under the lower portico where instructions attempted to be provided. The PAX were full of mumble chatter at this point. There was a cooler and storage bin which the PAX thought maybe, just maybe I may have re-cycled the 99 Bottles of Beer workout from this summer. Sorry – not this time. The containers were full of plain old water. The challenge was provided for the PAX to partner again and individually perform 10 LBC’s, 10 Mountain Climbers, & 10 SSH’s. Then the PAX would grab a cup to dip into the water, not to drink but to hold in their mouth as they moseyed up the hill to the next portico. There the PAX were instructed to perform 6 partner merkins, then spit the water into a bucket; return to start and repeat for the 10 minutes.

There are multiple reasons for this silly, CSAUP-ish routine. Holding in water in your mouth while running and doing a short physical exercise is an anaerobic activity that reduces oxygen flow to your muscles, increasing the stress on your body. With your mouth full of water, you had to breathe through your nose which is likely something you don’t practice very often. Life can be uncomfortable at times that requires you to adjust to the situation. Secondly, I really hoped to see a few spew as they ran up the hill but we only ended up with a few unnamed PAX trying to spit water on each other like it was an grammar school field trip. But that did lead to the mumble chatter I’d hoped to invoke culminating with Whoopee dumping the container of water on Tooltime. So most of my goals were accomplished.

As Whoopee shared in the COT, today wasn’t about winning QvsQ, but more about pushing the PAX through the challenges we created. The showing by the PAX was impressive given the circumstances and conditions our community is facing. To have the other AO’s close and converge resulting in 40 men gathered was a good thing for our region. Hopefully all that participated got their money’s worth. I know that I did. Until the next time, it was an honor to Q.

Announcements:

Tuesday-Charlotte-Selwyn Elementary – Horse, F3’s oldest member will be honorary Q celebrating his 80th birthday

Both Speed for Need and JJ 5K will be held next weekend, 9/15.  More PAX need to sign up

10/6 – Burpeethon – Only 14 signed up so far, please go online and sign up

The Yank will plan to start at 6:30 next weekend in prep’s for Speed for Need or JJ5K road closures

Monk – Whetstone program, please see him for any questions or to sign up.  He will post additional links online for sign ups.

Concerns:

Sly in Afghanistan

Tooltime family friend (LeeAnn) at CMC, kidney failure

Jackie (Mayor’s M) – No updates at time

Dennis family for loss

Hacksaw’s Father – in – Law

For a Brother’s health concerns

For all those affected by Hurricane Florence

Many thanks to Roscoe, Hippa, Short Sale and Whoopee for bringing this event to life.

Brother’s it was an honor to lead and close today.  Many thanks to all who supported our event.  Honored to have Folsom and The Yank join The Gashouse.  Whoopee and ShortSale really brought their A-game today, hat’s off to both.

Until next time……Linus, aye.

Gashouse Late

Disclaimer:

Warm – Up:

Goof-Balls – 20 in cadence

LBC’s – 20 in cadence

Merkins – 15 in cadence

Squats – 10 in cadence

Pledge

Painlab and Bootcamp split:

Mosey, up Garrison, wait at Grier, collect all Pax, cross street to FPC safely, mosey to back corner of church parking lot.  Stop short, think the road bumps suffice for a ‘jump over box’.  30 minutes, AMRAP, stopped at 20 minutes.

The Thang:

Iron Pax Challenge – Week 3 – The boy’s really loved this one.

15 Burpee block jump overs

50 Hand release merkins (this was awful)

Broad Jump 10 yards out and back in (round 1 complete)

14 Burpee block jump overs

50 Squats

Broad Jump 10 yards out and back in (round 2 complete)

13 Burpee block jump overs

50 Leg raises

Broad Jump 10 yards out and back in (round 3 complete)

12 Burpee block jump overs

50 Hand release merkins……………..

Mosey to Sherwood, missed my turn somehow, had to go back and reroute with short cut.

Repetitions of Absolutions, Alabama Butt Kickers (Tooltime fav) and eventually some Mary (LBC’s, Flutters, Box Cutters, Leg Lifts, WWII’s, etc.)

Back to FPC, Tooltime hung up on low balls for some reason.  Mosey back to catch Dodgeball game with aging Rudolph and Pax.

Hunka Junk quite the player catching his balls between his knees.

Moleskin:

BRR 9/8 – Time Passed

Habitat for Humanity Builds going on month of September, see Roscoe or Linus for details

10/6 Burpeethon, sign up by 9/18 to guarantee t-shirt.  2 man teams, 100% of proceeds go to Special Olympics of NC

9/1 – Murph at Martha’s – 7:00 a.m., Roadie Q – Time Passed

Rudolph – respect?, Aged 40

Welcome FNG Mike Moss (Teddy Bear)

Prayers/Concerns:

Sly in Afghanistan

Stroganoff’s father passing

Nickki Bailey battling cancer

Hushpuppy will find out additional information on how to proceed with his back

Sorry so late……

Aye.  Linus

 

 

 

 

Q vs Q!!! Whoopee and Short Sale 9/15/18

What:  Q vs Q!

When:  Saturday September 15, 2018

Where:  Gashouse (Schiele)

Time:  7:00 am – 8:00 am, normal time

Q’s:  Whoopee and ShortSale

Open and Close Q:  Roscoe

Who Should Attend:  You

What is at Stake:  Bragging rights and your overall health

Why Attend:  Great time, body sculpting, Pax engagement, lifetime memories

Summary:  Pain and fun are encouraged, merlot expected, attendance counts 50% of your overall cumulative grade, Fartsacking will absolutely be denied for this event.

Brought to you courtesy of Roscoe Productions, an LLC partner of Gashouse and Hippa Enterprises, Introducing our First ever Q vs Q!!!

Whoopee is a beatdown monster, a land Leviathan.  Short Sale is a creative master, a calisthenics Virtuoso.  But wait, Whoopee has been known to have a suggestion or three, and Short Sale has whooped the best of the F3 Pax.  Who would win a Q contest between the two?  Who will win the right to say they are the Q Champ?

This is your chance to find out.  All that is required of you is to post.  Well, and to follow their suggestions, and then vote!  Your voice counts, where else can you say that?  In your home?….Come on, get real boys’……..

Criteria as follows:

  1. Best Beatdown
  2. Overall best Pax Engagement
  3. Overall best Creativity

Each Q will get two intermittent ten minute increments.  Roscoe will lead us off and finish.  Voting will be online, will post link later.

Disclaimer:

Admission is free of charge, there will be absolutely no refunds or exchanges

Must participate to vote

Q’s are not professionals, nor will they be staying in Holiday Inn’s the night before

Verbal beatdown between the Q’s by Twitter and Slack and in person is heavily encouraged and should or should not play a final factor in your voting decision, I don’t care

There is no trademark or patent pending here

Hippa is a genius

Everything Short Sale, Whoopee, and Roscoe suggest, will just be a suggestion.  I suggest you use acute judgement in deciding how to follow their suggestions

I also suggest you Post!!!

There were no Short Sale’s or Whoopee’s harmed in the promotion of this production

We want you to attend, but if not here, post at Folsom or The Fighting Yank, be a part!!!

Whoopee Defecating on my Weinke should not play a role in your overall voting decision

Aye…….Linus

JUST A LITTLE RAIN NEVER HURT ANYBODY

YHC arrived a little early to finish preparing for the workout. While  waiting on the pax glanced at the radar and realized we would probably get some rain . So on with the show.

 

 

WARM UP

SSH-10IC

MERKINS 10 IC

TOYSOILDERS 10 IC

LBC’S 10

THE THANG

Partner up for some block work

Set 1 50 thrusters

Set 2 100curls

Set3 150 tricep presses

Set 4 200 chest presses

 

Next we got In 3 Groups of 2 and had 2 stations so we did 1 exercise and went to next station while odd group ran a lap around feild.

1st station jump lunges

2nd station step ups

2 rounds of these

 

Repeat with new exercises

1st station dips

2nd curls

2 rounds of these

Back to turd shack 1 minute of walk sit to recover

Then Iron hulk

1 merkin 4 airpresses

2 merkins 8 airpresses

Up to 8 then wallsit for 1 min then we finished 9 and 10

 

MOLESKIN

Not a huge crowd for this one but it was still a pleasure to lead. I spoke a bit about our relay we had a few weeks ago, and how I saw men step up and really push themselves as well as pushing others beside them . You men of F3 never cease to amaze me with your leadership.

 

ANNOUNCMENTS

Several running events coming up BRR ,JJ 5K,  and one in Belmont

PRAYER REQUESTS

Sly, Long family, those in BRR for safe travels ý

Pledge and YHC took us out

 

We Ran

8 men showed to run at Crossroads this morning.  No ruckers today, all runners.  Great push by all.

 

COT:

Announcements:

Labor Day Murph at Martha’s, JJ5K in Stanley 9/22, Stop Soldier Suicide in Belmont 9/22

Prayer Request

Nameorama

Appreciate the opportunity to lead today.

 

Sister Act

Honor

14 PAX posted for another one of Pizza Man’s JV Q’s.  A baker dozen stayed for the beat down while one went for a solo bike ride.  Many of you know that I have a routine of doing a Monday Murph.  With this Q I wanted to honor another fallen VET so I searched and found a pretty good one called the “Zachary Tellier”.   After reading who the workout was named in honor of I realized this HIM was from Charlotte.  17:30 was approaching and the PAX kept arriving.  17:30 hits and it’s time to begin….

Warm-Up:

SSH x 15 IC

Don Q’s x 10 IC

Let’s mosey to the small soccer field…YHC read a short description of who Zachary Tellier was and that this workout was to honor HIM!! https://thefallen.militarytimes.com/army-sgt-zachary-d-tellier/3079787

The Thang:

10 Burpees

Jog across the field

10 Burpees

25 Merkins

Jog across the field

10 Burpees

25 Merkins

50 Lunges(25 each leg)

Jog across the field

10 Burpees

25 Merkins

50 Lunges(25 each leg)

100 Big Boy Sit-Ups

Jog across the field

10 Burpees

25 Merkins

50 Lunges(25 each leg)

100 Big Boy Sit-Ups

150 Air Squats

Throughout this workout mubblechatter was at a minimal but the PUSH was great!!  Great work by ALL!!

With time to spare we moseyed to the playground for 11’s.  The exercises were Pull-Ups and Merkins…this was definitely a crowd pleaser!!  I reminded the PAX that this is JV and in order to get to varsity you must PUSH THE ROCK!!

18:15…Time!!

 

As always, thanks so much for giving me the opportunity to lead the HIMs that posted at Midoriyama.  You are an amazing group of men and the brotherhood we have out there is indescribable.

 

Announcements:

Labor Day Murph – September 3rd @ 7am – Martha Rivers  (ALL OTHER AO’s WILL BE CLOSED)

SFN Stop Solider Suicide 5/10k – September 22nd @ 7:30am https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets-41389289479 Discount Code:HAPPY

JJ5K – September 22nd @ 9am https://runsignup.com/Race/Events/NC/Stanley/CPC5KTraining?remMeAttempt=

Special Olympics Burpee-thon – October 6th @ Rankin Lake

 

Until next time…Pizza Man is OOOOUUUUUUTTTTTTT!!!

Snowflake Central

Yes I realize this backblast is a few days late but you will have to excuse me because I have been busy GETTING AFTER IT!  So there we were… it was Friday morning at 0530.  Eighteen PAX arrived with no FNG’s and after a brief disclaimer, introduction, and #pledgeofallegiance, YHC called for a Slaughter Starter.  I don’t typically enjoy the Slaughter Starter but my goal was to get the PAX to 100 burpees before the workout was over.  20 Down…80 to go.

Warm up:

LBC’s

5 Burpees OYO

20 Big Boi situps

It was about this time that Round Up appeared…missed his alarm or overslept but showed nonetheless…Good job!

5 burpees OYO

20 SQUATS IC

5 burpees OYO

Domino Merkins 5 each

YHC shared a quick word about personal standards, accountability, and giving your best at home #whetstone

Since this workout was less than 24 hours from our 50 mile relay, YHC promised very little running.  We walked to the parking lot adjacent to the Pavilion at the same time a trash truck pulled in to empty the dumpsters.  Modify to the other side of the parking lot. #commonsense

Partner up to ensure accountability

Two light poles approximately 25 feet apart in the parking lot.  Partners stay together.  10 burpees on one end and then walk or run, (your choice) to the other light post for 10 LBC’s.  Rinse and repeat with descending # of burpees.  Really good effort here as the partners stayed together and pushed through.  Catamount pushed the Rock on this one.  55 more burpees (10 to go)  Shout out to Sister Act who is stronger and faster than ever and helped push me during this exercise.

YHC called for the PAX to get to the top of the parking deck.  Most chose to mosey and a few ran to the top.  This is my favorite spot because (a) we own the high ground (b) the pavement is smoother than the lower levels, and (c) there is usually a cool breeze (usually with enough elevation to not smell the wafting putrid air the dumpsters emit every Friday morning

Time for Mary…

20 CDD’s

20 LBC’s

Train…5 more burpees

20 Squats

50 LBC’s

20 merkins

5 Very slow and deliberate 8 count body builders

Rudolph called for Wolverine Burpees.  Since YHC will not be influenced by unruly PAX, a cold stare followed.  However, somehow that turned into a Wolverine Burpee speed contest with Whoopee and Rudolph doing Synchronized Wolverine’s at a frantic pace while the rest of the PAX just stood and watched.  This was probably my favorite part of the workout.

We did 5 more burpees to finish 100 (except Whoopee and Rudolph who now had 110.)

We did a little Yoga stretching and hand release merkins before returning to the Pavilion where we did a few sets of Mary.  Dr. Feelgood called French Fries just as the clock went to 0615 and that was it.

Moleskin:  I tend to volunteer to Q when someone asks without looking at the schedule or planning ahead.  I realized sometime during the week that the day before the 50 mile relay may not be the best time to Q or even post but looking back on it I can say it was the right call.  Every time you get an opportunity to Q you should take it.  I was pleased that my pre-tweet about snowflakes prompted some additional PAX to show (I know it worked on Sister Act!)  I am enjoying the new PAX that I get to meet seemingly each week.  This week Hacksaw shared with me a little F3 testimony at 0345 before the relay.  He and the “Medicine Woman’s jacked up leg” are two recent great additions to the PAX.  *(Somebody get Hacksaw a copy of Freed to Lead)

After running the PUB Thursday, this Friday morning beatdown, the 50 mile relay, the outstanding 2nd F event at Sargento’s (T-Claps to Sargento and his M), and the Coconut Horse this morning, I am again reminded of what a blessing F3 is to all of us.

We have lots of prayer requests each week but please keep Stroganoff’s and his family in your prayers.

Doing the hard things prepares you when the suffering hits.  No one is immune.  Keep pushing the rock!

Always a pleasure,

Roscoe

Back To School

Typing Backblast Sunday night at 9:45, coverage in detail but just the facts this time, sorry.

Nice attendance given CSpans farewell tour attracted 1/2 of F3 Nation, deservingly so.  Wish him the best.

Disclaimer, go……

Warm Up: 

Sargento’s (Goofballs) – Many in cadence

Merkins – 10 in cadence

Squats – 15-20 in cadence (always get my counts confused)

LBCs – Many in cadence

Pledge, split up about 1/2 evenly.

The Thang:

Library, bottom parking lot, Eleven’s.  Time to check out some books, get ready for school.  Library card on hand, not expired, ready to go.  One merkin at the bottom and 10 Homer/Marge at the Door.  Increase on the merkin, decrease on the Homer/Marge.  Moses and I pretty sure we were keeping good count, Stroganoff and JJ going for extra credit.  Pretty sure they finished with Twelve’s but we were good with our Eleven’s.  Soon to be RPO keeping good form with all of us.

Walk to the island, mosey up the hill to the Book Return.  Time to take all our check outs back.  Split the Pax, one set does squats while the other’s run around book return lane.  My time to run, going strong with FNG who is soon to be known as Ready Player One (RPO) when we see Hushpuppy and crew littering the sidewalk with planks and monkey humpers.  Let’s join some fun, line up across from each other with nothing but 100 feet of road splitting the two factions.  I thought I was a genius until Pup leans into this low crawl plank hold for roughly 32 to 33 1/2 minutes.  I’m not so sure he wasn’t laying down, maybe even fell asleep.  Puppy either woke up or decided it was time to alleviate all from their pain and moved on to Monkey Humpers.  As soon as he relinquished on the humpers I bolted my group out of there, figure I better leave them some fuel in the tank, maybe my tank.  Moseyed back to the book return, finished out runs of Homer/Marge and CDD’s.  Maybe another, who knows.

Mosey to the sidewalk to engage in a round of Absolutions and Mike Tysons.  Nearly questioning my Weinke at this point but the pain seemed to be well received.  Plenty of mumble chatter and Pax seemed happy.  Wait, where the Hell is Stroganoff?  And, was he even here for Absolutions?  What about Mike Tysons?  Did he even participate in Eleven’s?  Yes, recollection deems he did so, but we lost him somewhere in the Book Return transition and mosey to Absolution.

Okay, we move on without Strogie, mosey up the back side of Dr. Macomson’s office, notice a real cute set of picnic tables under the shade and realize it is not break time yet.  Back side of FPC, squat 1/2 the length of parking lot, mosey out.  Rinse and repeat, actually felt really good on the legs.  Bunny Hop 1/4 way in, mosey out the distance.  Rinse and repeat.

F3 Iron Pax Challenge – Cut in half due to time and 200 meter run was back to the Schiele.

25 Squats

20 BB Sit ups

30 merkins (did full on that one)

Skipped Bonnie Blairs

5 Burpees (I think)

Literally two minutes until 8:00 and we are still at the church, all Pax arrive at Schiele to raised Puppy arms wondering where we’ve been as the bells chime relieving me of my powers as Q.

Moleskin:

Big welcome to two FNG’s, Ready Player One (RPO) and Personal Flotation Device (PFD).

50 Mile Relay around Gastonia to Hit all AO’s next weekend, 4:00 a.m. Dallas Courthouse

Linus will Q Gashouse to allow any Pax to attend relay, Timeframe (hopefully) for Labor Day Q

Women’s workout starting in Dallas, 8:00 a.m.  FIA wanting HC from 20, 10 attended last week

2nd F at Sargento’s next weekend

Prayer Requests:

Kid’s back to school in the coming weeks

Pedal:  M has stress fracture in ankle

Honored to serve

Linus

 

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.

 

 

 

No Ruckers

it was a rather humid morning rolling up into Folsom for some PrisonBreak shenanigans. There wasn’t much mumblechatter on our GroupMe conversation last night which left me not so optimistic on the turnout. I roll in and Sister Act is right there with me. He takes off as I wait for other PAX and clock in time. Here they come and just in time.

In case you didn’t know, PrisonBreak is actually a Run/Ruck AO which also uses the Folsom facilities. There are a couple routes to venture on depending on whether you Ruck or run. Both however, incorporate the Gaston College campus.

There were no Rucker’s this morning so all took off on their own pace and route. Once 6:10 hit, all but Oompa Loompa we’re accounted for. After a minute of looking, we see his bright red shirt in the distance. Come to find out, he had a Sparky moment down around he lower pond. ShowToKnow for explanations. Anyway, all are back safe so time to clock out.

pledge

cot

YHC took us out in prayer

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