F3 Gastonia

Fitness, Fellowship, Faith

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The Lone Rucker

9 men showed at Crossroads this morning!  8 PAX ran 3-5 miles, and we had 1 Lone Rucker.   The Mayor was the first to show, and went to work and pushed the rock today rucking solo.  Good job sir!  Great work from the other PAX as well.  Awesome that we continue to have steady numbers at this AO and guys making time on Sunday mornings to push the rock.

Announcements

Prayer Request: YHC took us out

Name-o-rama

 

Honor to lead today!

Sister Act

Lead By Example

10 HIMS resisted the fartsack this morning and pushed the rock at Crossroads.  2 rucked and 8 ran today.  Awesome group of guys out here today, way to push.

COT

Announcements

Prayer – YHC took us out.

Name-o-rama

 

Awesome time out here this morning.  Thanks for the opportunity to lead you guys.  Some great discussions today about our roles as men.  We are to Lead By Example.  Whether it be as a coach, friend, brother, husband, or father, we should strive to be the example for someone else.   Continue to push that rock fellas.

Sister Act

 

Better at 48

I was up early and ready to go this morning as I had not Q’d a workout in a while due to being on/off the DL lately.  Add in the fact today was my 4th birthday since getting involved with F3, I was ready to get it on.

I was awake early as usual so why not head to the Schiele for some EC running, someone else might be there.  No, so what do I do………….do it anyway.  Got in a 5k (slow) before the main workout.

Arrived back to find Huckleberry and Canteen ready to go but no one else.  Huckleberry inquired if this was normal, I said no.  We’ll see if anyone shows.

Why yes, by the time we were ready to go, we had 14 including the Q’s.

No FNG’s so no real disclaimer though we did have some Kotters on hand.

We did discuss this was my 48th birthday and the bootcamp might have a 48 theme.

Warm-Up IC

SSH X 24

Imperial Walkers X 12

Moroccan Nigh Clubs X 12

Time to split up and mosey (6 braved the bootcamp with YHC)

Quick stop at the Flag for the Pledge

The Thang

Mosey around the back of First Presbyterian and on to the track at Sherwood Elementary for some track work:

Partner up;  Run half lap in opposite directions until you meet back up for 12 Booyah Merkins (no idea if that’s spelled correctly); run back to the start for 48 LBC’s OYO;  Rinse/repeat 3 more times with 48 Flutter Kicks, 48 Freddy Mercury’s & 48 American Hammers after each set of 12 of the Booyah Merkins.  It was fun and reps focused on the number 48.

48 lunge steps along the back of the track to finish off the work at Sherwood.

Mosey back toward First Pres up to the Scout Building and down the steps for some step work:

48 LBC’s – Run to the top of steps for 8 Merkins and back  down.

48 Flutter Kicks – Run to top of steps for 8 Merkins and back down.

Continue sets with 48 reps at bottom and 8 Merkins at top.

48 Freddy Mercurys – 8 Merkins

48 American Hammers – 8 Merkins

48 Moroccan Nightclubs – 8 Merkins

48 Squats – 8 Merkins

Another fun-filled exercise.

Mosey to the track at Grier middle School for more track work with a modified Wolfpack Grinder:

12 Squats IC – Run half lap – 24 Merkins OYO

12 Squats IC – Run half lap – 48 Mountain Climbers OYO

12 squats IC – Run half lap – 24 Merkins OYO

12 Squats IC – Run half lap – 48 Mountain Climbers OYO

Mosey to the picnic tables to finish off the work at Grier:

24 Dips IC – 24 Step-Ups IC – 12 Derkins IC

12 Dips IC – 12 Step-Ups IC – 12 Derkins IC (I should know better by now not to work right beside Dolph)

Mosey back to the Schiele to finish off with 22 Merkins for the Vets led by Canteen.

Good work men.

Announcements; Prayer Requests; Name-o-rama – The PAX even sang Happy Birthday to me.  Many thanks.

The Moleskin

As always, it’s terrific to Q a workout and at my advanced age, just being able to get out there and get some work in is a privilege.  I mentioned this during the workout but 3 1/2 years ago at age 44, I was almost 40 pounds heavier, had a few good friends and was a borderline sad clown.  Things have changed a little since.  Besides being in better shape at age 48 as compared to 44, I feel I have a group of men I can count on if needed.  F3 is the answer for some of the issues that men currently are having in our society.  Keep spreading the word, there are many others that  could benefit.  The PAX of F3 Gastonia are helping me to think the best is still yet to come for this old(er) man.  I couldn’t think of a better way to start off my birthday than in the gloom with a group of HIMs as I did this morning.  The 6 guys in the bootcamp pushed me today to work hard through my Q and I didn’t want to disappoint.

Thanks for the opportunity.

Until the next one.  Aye!

Stroganoff

Could we pass the NCSU PE class with high honors??

That was the question weighing on my mind. The back story : met a young  guy at the gym doing various exercises similar to what we do at F3.  He was working very hard and was intense.  Tried to head lock him to get him out.  Long story short, he wanted to pass his PE class next semester at State.   I was curious, asked a few questions and pulled the course curriculum from State’s online registar.   Could this be a good winkie?

Knowing F3 Gastonia has a number of State fans (not sure how many actually graduated) or how many padded their gpa’s with PE, I figured we could have some fun with it.  So we get started and to his credit, T bone was the only one to claim having graduated there. I am pretty sure in his graduate work, he didn’t take PE.   So would be a new experience.  At this point, I am very interested to see if the pax could earn high honors.

The thang

Disclosure

Pledge

Warm up

Moroccan night clubs x 20 IC

SSH x 20 IC.

Mosey down to the shopping center

1st PT test – 40 push ups in 2 minutes.  All pax passed on 1st attempt achieving a score of a B.   40 was the criteria

Run to the loading dock, bear crawl down to side walk, run to parking lot, complete 20 squats oyo.  Rinse and repeat x3

2nd PT test – 100 lbc’s within 2 minutes:  again all pax passed with a B based on current NCSU thresholds.

Mosey to other end of lot for some wall work

Hip slaps IC x 10 (complete Q fail, yhc screwed that one up with cadence)

Wall sits for 1 minute

Back to hip slaps this time oyo to 10

Wall sits for 1 minute

Mosey behind shopping center, jump the wall and wait for pax in back parking lot of doctors office.

Plank waiting on the six

Next PT test – 50 ww I sit ups in 2 minutes.  All pax passed with another B score.

Mosey around building, stop at road.  Squat jump up the hill to first light, run back, rinse and repeat x3.  Island was a beast, practically floating in the air.

Gastone honored us with a  quick count of flutter kicks x40 I think

Mosey through the neighborhood to cut thru to the park.  Plank while waiting on the six.  Yhc heard a train and called 5 burpees.   Monk whispers you didn’t hear a train.  Must of been a ghost train.

Mosey to back field for the price of admission.  The main event, the turtle run.  Like an Indian run except everyone bear crawls with last in line moving to the front.  Was a crowd pleaser.

Running short on time, mosey to picnic shelter.

20 dips oyo x2

20 step ups oyo x 2

Mosey back towards Snoballs.  Stop and plank at top of park waiting on six

Jail break back to Snoballs

Time

  • Moleskin:   the Pax put in some good work.  It was a honor to lead.  Everyone earned their B.   Next time we will target the A thresholds.   Pretty amazing to think about a bunch of older men accomplishing what many young kids can’t achieve.   Mind over body.  Keep pushing the rock.  Till next time – Turtle Man

 

 

Beast Mode: An original by TOTO

As I write the title, it prompts me to start singing  “I bless the rains down in Africa, I bless the rains down in Africa, Gonna take the time to do the things we never had.”  Dang, TOTO was a cool band at one time.  Alexa – play some TOTO.  Any how, I digress…..

Back to the F3’s TOTO’s original.  Another beautiful morning in the gloom.  18 posted for a VQ hosted by TOTO and TurtleMan.  This included two FNG’s – Jerry Best and son Samuel – welcome to F3 guys.   Tuesday night TOTO and I were texting to develop a game plan.  I mentioned to him, let’s use an Animal Kingdom theme.  It was more jocular being that a dog and a turtle were going to be Q’ing.  TOTO said he was going to write down what he wanted to lead and send it to me.  I looked at it late and said to myself, whatever works.  Editor’s note – remember to always read the disclosures and fine print details.  So we start sharp at 5:30am, welcome the FNG’s, Disclosure (I am an idiot), Whoopee assist’s with the 5 principal’s of F3 and then pledge.

The Thang

TOTO provides a few words, mentions the animal kingdom theme and sternly shouts “we are going Beast mode”.  What we didn’t know, couldn’t hurt us…. right?  He jumps straight into warm up

Warm up

Mountain Climbers x 20 IC

Merkins x 20 IC

Side Straddle Hops x 20 IC

Let’s Mosey

Down the parkway stop at first intersection for 50 LBC’s OYO

Mosey to the back lot of the doctors office.  Beast mode begins

Shuttle merkins x 12 OYO

Calf raises x 12 (front, side, back)

Hindu merkins x 12 OYO

Rinse and repeat  x3.   At some point Sargento shows up, followed shortly by Hippa.  Have no idea how they found us.  We could of been any where.

Line up back of parking lot, lunge walk across to the other side

Mosey towards Gastone’s hill, stop at next intersection for 50 monkey humpers OYO

Continue Mosey, stop at bottom of hill

TOTO leads us through

Archer merkins x 12 OYO

Squat jumps x 12 OYO

Pike press merkins x 12 OYO

Rinse and repeat x3

Bernie Sanders up the hill to the cul-de-sac at the top

Plank waiting on the six

50 flutter kicks OYO

Mosey down hill, plank for the six

Mosey towards Snoballs

Stop for 50 squats OYO

Jail break to finish

The moleskin:

Great to have FNG’s Jerry Best (Honey) and son Samuel (Cheerios) join.  F3 Gastonia continues to grow and expand.  Results are clear and word is out.  Everyone is playing a key role.  You may not realize it, others are watching or listening.  It’s due to efforts such as TOTO.  He randomly shows up two weeks ago, stops his truck in the middle of the road, asks if he can join us (sure, come on) and has hit it hard daily.  And already jumping into VQ his first post.  Within 2 weeks!  It takes each of us to make this work.  If you haven’t Q’d  lately, follow TOTO’s lead and jump in full beast mode.  I may just fartsack the first time he carries his first solo Q.

We had a strong turnout.  Good work guys.  It’s a privilege and was an honor to partner with TOTO to lead.  Think the shoulders and arms will be sore for a day or two.

Turtleman

 

Grandfather Beatdown

6 HIM’s went to see Grandfather on 6/23.

Whoopee, Blart, HIPAA, Moses, Sparrow, and Hot For Teacher.

We were met with 70 degree weather!! After navigating our way around a washed out bridge, we headed up the Tanawha and Daniel Boone Trails to get to Calloway’s Peak. The route was nothing short of beautiful. The total hike was 7 miles and took us 4:12 minutes to complete. We even climbed up 3 ladders near the top. We rummaged through an old airplane wreck as well (a cool surprise). After the great hike, we broke bread (and chicken wings, BBQ, and hush puppies) at Woodlands…not to bad.

It was great day…hope everyone enjoyed themselves.

Two notes…my thighs are smoked and my neck muscles hurt! Wasn’t expecting the extra work out to that muscle group!

THX- HFT

Plan A or Plan B was the Question

Another glorious morning in the gloom for a special ordered beat down.  Not sure about some of the previous night’s Twittersphere comments (petroleum jelly or not), anyway thought may have some special attendees.   Had a few ideas in mind.

***editor’s note:  writers block alert, writers block alert. ****

To be continue

Gashouse is under new management

Just another Saturday and another workout at the original F3Gastonia location……Gashouse.  I had announced on Friday that this was my last Q before turning over the Site Q reigns to Linus so I wondered who would have the guts to show for a little Forrest Gump action……well, a great group showed knowing good and well we might run a little.  Great crowd showed for Mayor’s Pain Lab also.  Another humid morning.  Time to get after it.

No FNG’s.  What would we do?

Let’s start with 5 burpees OYO…..that’s right…..I called some burpees.

10 Imperial Walkers IC

Pledge

Split the group between the bootcamp and pain lab.  I was very happy to head off for the bootcamp after glimpsing Mayor’s torture chamber set up.

The Thang – The Forrest Gump (one of my early workouts that had to be brought out again)

Mosey to East Garrison Baptist Church for some IC work:

Merkins X 11

Prayer Squats X 15 (facing church)

LBC’s X 20

Mosey to Hillbilly’s for more IC work:

Merkins X 11

Prayer Squats X 15

LBC’s X 20

Hillbilly’s X 10

Mosey to the flag circle at Lineberger Park for some Dora 1-2-3:

Partner 1 does exercise, Partner 2 runs up to top of steps toward the pool and back until the cumulative reps are completed as noted:

100 Merkins

200 Squats

300 Flutter Kicks

Mosey to the upper picnic shelter inside the train tracks (exactly 1 mile from the Schiele for those wondering) for some IC work:

Dips X 15

Step Ups X 20

Derkins X 10

That was so much fun we Rinsed/Repeated for a second set.

Mosey back to the Flag Circle at Lineberger Park for some Ring of Fire:

10 Merkins Ring of Fire

20 Mountain Climber Ring of Fire

Time to start the mosey back toward the Schiele with the next stop back at the Baptist Church for more IC work:

Merkins X 11

Squats X 15

LBC’s X 20

Forrest Gump tradition of Monkey Humpers X 10 for all the drivers on Garrison….you’re welcome.

Wait…what???   5 more burpees OYO……had to do it.

Final mosey back to the Schiele to catch up with the Pain Lab for some Mary:

Dying Cockroaches X 20 (where’s Bandit?)

Flutter Kicks X 25

Bells ringing – we’re done.

Time for a terrific impromptu ‘Passing the Torch’ ceremony as Linus takes over as Site Q.  I know that Roscoe spent many, many hours of prep into it.  It was quite moving.

Announcements:  Convergence at Poston next Saturday; June 23 Grandfather Mountain hike/ruck; many great things happening in F3 Gastonia Region.

Several prayer requests; COT prayer

The Moleskin

I appreciate once again the opportunity to lead a workout at Gashouse.  I’m also grateful for the opportunity to be the Site Q at Gashouse for the last couple of years.  At the same time, we need to remember the purpose of F3 is to invigorate male leadership in our community so it’s imperative that we allow others to take on leadership roles such as Site Q’s.  I am looking forward to following Linus’s leadership in the coming year.  I hope I have set a decent example.

Until the next one.  Aye!

Stroganoff

Hank’s return party

9 of the baddest dudes on the planet came out this morning. We knew Hank had the Q, so we knew it would not be easy.  After several minutes of chatter, Sister Act runs by.   He’s getting in five miles in preparation of the Crossroads launch this Sunday.  At 0530 it was time to clock in.

Mosey to the tennis courts for what Hank described as “a little warmup”.  Four corners.  Corner 1: 5burpees.  Corner 2: 10 burpees. Corner 3: 15 burpees. Corner 4: 20 burpees.

Mosey to the Flag.   50 lbcs OYO, 25 merkins OYO, 5 burpees.

Pledge.

Mosey the long way back to the tennis courts and partners up.  Partner 1: does suicides on all tennis courts while Partner 2 does SSH until completion.  Flapjack.

Mosey forever around the park and circle back up st the launching pad for… you guessed it – 10 burpees.  With about 1/4 mile left Roadie comes rolling in to provide Oompa and YHC with some motivation to finish.   In full disclosure, Roadie did do the final 10 burpees in work boots

TIME

Annoucements: Crossroads launches this Sunday.

Prayer Requests: Self family, Oompa’s family, each other.

BOM: Slaw took us out in prayer.

Options are Good

It was a beautiful morning in the gloom (May 23rd) at the dark knight (aka snowballs… or pelicans).  As our Uber driver picked us up, I mentioned the idea of repeating YHC’s Q from two weeks ago or trying something new down in the park.  My previous Q was when the weasel wanker took the bull by the horns and posted the back blast.  I figured a rinse and repeat would be good with the Murph upcoming and to set the record straight.  Anyway, I decided to take option B and into the park instead.

The Thang:

No FNG’s, let’s jump in

The Pledge

40 SSH’s IC

20 DQ’s aka wind mills:  used to loosen core and yes technically an exercise

Mosey to the park

Find the first hill and complete

25 incline LBC’s  (mumble chatter was saying the hill made LBC’s easier…. hmmm, let’s see what happens)

25 monkey humpers OYO

Rinse and repeat x 4 :  the chatter quickly dissipated

Mosey to the wheel spoke for 10 burpees

Mosey to lower field for Black Jack:  WW III sit ups (chatter about what those are  – for the millennial’s aka WWI) and plank jacks.   Started with 20 sit ups ran across the field and then one plank jack, rinse and repeat, each time going down or up by 1.  The key is that you always make 21 – black jack….. Sounded good in concept.  Until we got to 18 and it was going to take forever.   Omaha’d to reduce by 2 each rotation.

Planks waiting on the six

Quick count off – 14 strong

Slow meander to playground

Modified Cindy – 5 pull ups, 10 merkins and 15 squats x 5 OYO

Quick mosey to the field by the turd shack for the crowd pleaser.   My version of a turtle run, renamed live action, thanks Whoopee.  It’s an Indian Run modified with bear crawls instead of running.   Last person in line raced to the front while the line moved.  Made it through all 14 and time was about up.  Will incorporate this one for sure in future posts.

Mosey back to Dark Knight.

Gastone took us out with flutters.  TIME up

The Moleskin

A great push by the Pax.   I am continuously amazed and in awe of how everyone continues to raise their game.  Everyone is hammering away and pushing the rock.   It shows.   Shout out to Island, who is absolutely killing it.  Thanks for the privilege to Q.  Good work men.

Also, I appreciate the weasel wanker holding me accountable on posting the back blasts.

Have a great week.  Till next time

Turtle Man

 

 

 

 

 

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