F3 Gastonia

Fitness, Fellowship, Faith

Tag: Pavilion Downtown

Urinal Cake

Today was fun.  A whole lot of HIMs posted downtown for burpeemania.  This was my first Q downtown, and I must admit, I was rather nervous.  At 0530 it was time to clock in.

Warmups: SSH, LBC, Toy Soldiers all x 10IC

Mosey to the parking garage

Level one: double merkin burpees.  Sprint to level 2. Level two: mountain climber burpees. Sprint to level 3.  Level three: one leg burpees.  Sprint to level 4.  Level four: 8ct body builders.  Sprint to the top. At the top it was announced that we would do 10 burpees per minute for 10 minutes.  Around 41 YHC decoded to Omaha this crap.  We stopped at 50.  Run back to the bottom floor and partner up.  P1 does Australian mountain climbers while P2 runs to the top of the garage and back and then switch.  If you come off the wall. that’s 10 burpees for you and your partner.  Then P1 does a wall hold while P2 does 50 lbcs IC and then switch.  Then P1 does donkey kicks while P2 does 30 merkins and switch.

Circle up.  YHC asked some PAX to give us their least favorite exercises.  I don’t remember them all, but we had: burpees, wolverine burpees, squats, copperhead squats, lbcs, etc.

Time is running low so we lunge, nur, bear crawl and run back to the launching point.  Gastone led some flutter kicks while YHC grabbed his phone.

TIME.

Announcement: Memorial Day Murph and Patriot 5k.

Prayer request: bad need, I don’t remember them all. Good news: God does.

BOM: YHC took us out in prayer.

Men: I truly appreciate the opportunity to Q today.  This was definitely out of my comfort zone.  I have, before today, only had the Q at folsom, midoriyama and asheville.  This was new and exciting. Thank you to the men that were there, and we missed the men that didn’t make it.

Also, Medicine Woman got cussed out for running through the fountain.  You can take the PAX out of Folsom but you can’t take the Folsom out of the PAX

Philippians 4:13

Huckleberry

Getting Ready for Huckleberry

Side Staddle Hops, exercise!   Once the warm-up began, I raced to the car and grabbed the first winkie I could find, a technique Gastone willing teaches anyone naive enough to accept.

Boom, back with some squats, in the cadence form and we have a Q.  21 strong, weather perfect, energy up and a crop dusting a plenty.

Not sure what’s changed in the water, but the last 3 weeks we’ve had over 20 strong each Friday.  That’s a great trend to make into the norm.

Here we go!

Warm UP
Side Straddle Hops 50
Squats – 15 IC
LBC’s – 20 IC
Mountain Climbers – 15 IC
Plank Jacks – 15 IC

PLEDGE

Mosey the long way to FUMC big parking lot.
Partner Up(which wasn’t necessary in hind site)
11’s with Wolverine Burpies and mountain climbers at one end, and Imperial Squats at the other.

Midway through – OMAHA!!!!!

5 Wolverine Burpies here, run to the other end of the parking lot, 5 Imperial Squats, run back
4 Wolverine Burpies here, run to the other end of the parking lot, 4 Imperial Squats, run back
3 Wolverine Burpies here, run to the other end of the parking lot, 3 Imperial Squats, run back and so on.

Mosey 43 feet to the small parking lot, Partner UP.
LBS’s in the cumulative to 200,  Dutch Skate to the wall, run back and switch.

Dirty Hook Ups, 15 IC

Mosey towards the Pavillion, stopping short for some wall sits.
March, 20 IC, Shoulder Presses 10 IC
March, 20 IC, Shoulder Presses 10 IC

Jailbreak to the Pavillion!

Mountain Climber Merkins – 10 IC

4 Minutes of MARY AB Work

Announcements

COT

Name-o-rama

 

Add you name to the comments(as my mobile device was absent) and I’ll add it to the post.

40 Days of Discipline Part Deux

The first forty days of discipline was a great success with many PAX becoming more intentional in putting in the work and eating better.  The results speak for themselves.  Several PAX have lost the equivalent of a ruck sack.  I am not a mathematician but I would approximate that our attendance at AO’s in our region have increased by at least 9000 percent.  Hopefully most of those habits have stuck with you.  If so, the fitness and diet part of this challenge should be the easy part.

This 40 day  initiative begins on April 29th and ends on June 7th.  (Start it out at the Coconut Horse for that first post of the challenge)

EXECUTIVE SUMMARY: 

1. Workout a minimum of 5 xs per week from April 29th through June 7th.

Don’t eat sweets, soft drinks, or junk food.  Four cheat meals.  You can earn more.  Don’t drink alcohol or limit it to one or two drinks.  Hold yourself accountable by journaling your efforts.

  1. Cherish your M: Take your wife out on at least two dates in the forty days.  
  2. Bring at least one FNG to a workout in these 40 days. For every three FNG’s, you get a cheat meal.  #AlwaysbeEH’ing.  If you EH a guy who posts and you aren’t there, that is a 50 burpee penalty #nojoke
  3. Acts of Service: Do something for someone else daily with no expectation of anything in return.  Be grateful you get to do it.  Encourage others.  Lead or participate in a service project.  Make a point to introduce yourself to someone you don’t know.  Journal your efforts (honor system) Extra credit if your 2.0’s watch your example and/or participate. 
  4.  Read a book.

Why?

Your fitness is important and you are pushing the rock.  You workout with your brothers in the shieldlock.  You are blessed to continually strive to experience all 3 F’s and you know that when you are striving to be your best, you need to share it.  Be the example.  Be the man you know you were made to be. 

Now for the fine print….

Fitness:

You must workout a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  Two a day workouts count.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute run in the afternoon=2 workouts.

Diet:      You still cannot have Mountain Dew T-Square.  No other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili and unsweetened tea or water…you get the idea.  If you defile a chicken foot in a blender and claim that is nutritious, you are automatically DQ’d (I’m talking to you Gastone!)

Protein shakes within 30 minutes of ending the workout.  Get some protein powder and a shaker bottle and make it a habit.   Drink more water.  You will be working out more and this will help you recover.

You are allowed four cheat meals.  Your choice but they must be named and claimed. If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out train a bad diet.  Remember you can earn more by bringing in 3 FNG’s or going on a date with your M.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, I am not recommending anything here.  Moderation and limit yourself to one day a week if you have to have it.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  I use the “notes” on my IPhone since I always have it with me.  I journaled all my workouts on my phone in 2017.  It is helpful to look back and see types of workouts, two a days, and extra credit workouts that make journaling worth it.  You can also see where you failed to work out and why.  It is a good habit.  I also saw where I was injured and what I did to modify workouts until I was healed up.

Journal what you are grateful for and start with your M.  Try not to take her for granted.  Chances are she is the best thing that ever happened to you.  As Will Munny (Clint Eastwood) said in Unforgiven, “I ain’t like that no more. I ain’t the same, Ned. Claudia, she straightened me up, cleared me of all that drinking and killing and such” (I know that isn’t totally accurate but that is how I like to remember it).  If she likes to stay home, stay home and spend time without distactions.  Write her notes…send her flowers…cards…Text emoji’s are nice but they don’t count.  If you are on a date with your wife, you can eat a free cheat meal.  If you don’t have an M, be nice to your dog.  (If this isn’t in your comfort zone and your M is taken aback in your sudden change in behavior, it will probably be amusing so share it with your bros)

 

If you missed an opportunity to bless someone by an act or gesture of kindness, try not to miss the opportunity the next time.

Read a book that would do you good.  Make it about something that interests you or inspires you.  You have the time.

Give it away.  Think about that friend that you have mentioned F3 to many times.  You know he needs it so get him out.  And then do it to someone else.  Pick them up.  Post with them.  If they post and you aren’t there, you will do 50 burpees the next time you post.  I am sure the Folsom crew won’t mention that you failed to post with your FNG on their Slack channel or group text.

Be grateful for your family.  Be the example for your kids.  Push the rock and hold yourself accountable.  Give it away.  Realize it isn’t about you.  Serve others.  Be the best you can be.  Maybe we will all be a little better in June because we will be intentional about it.    Make positive change in yourself and make it contagious.

It all begins Sunday so prepare yourself and plan!

 

 

 

 

10,000+ reps; salt; Timberlake; Kotter; Grinder; 5’s….makes perfect sense

Friday gloom.  Was I late?  Boudin seemed to think so or maybe he thought in my advanced age I was lost and confused (he is much younger) as he came to check on me as I scoped out the parking lot.

Large crowd downtown including a Kotter……..welcome back Woodstock.  Great to see you…Go Wolfpack!!  Montross is a Timberlake fan….Go Team!

A few had already completed some EC.  I attempted to get in my 25 burpees before the workout but only got in 15 due to time.  I missed Wednesday but caught up with 50 last night……..that was brutal and will not allow that to happen again.  My youngest child (12 years old) is now asking me each night if I’ve gotten my burpees in yet…….nice work Pizza Man.

Not sure if it was just laziness, lack of creativity or I’m just a simple guy but on the way to the AO, I decided I would just do a repeat of my Q from this past Saturday at Gashouse, or at least get in as much as I could in 45 minutes.

No FNG’s.  No disclaimer needed.  Let’s do the Pledge with a short IC warm up:

SSH X 15

Appalachian Americans X 12

The Thang

Mosey east through the parking lot and around to the back side for some Stroganoff 5’s:

Start at one curb – bear crawl to other side – 10 merkins – lunge back (that’s one)

Rinse – Repeat for 5 full sets.  Fun time #1.  Gastone should have brought gloves.

Mosey for some frogger across Long Ave (or Airline or Ozark or whatever it is right there at the Courthouse) and down behind the social services building for the Rally to 1000.

Partner up for some short running – merkins – exercise rotation for cumulative reps:

Partner 1 performs exercise – partner 2 runs up left side steps to upper parking lot – 5 merkins – run back down right side steps to switch with partner for cumulative reps as follows:

Flutter Kicks X 200 (that’s 200 per leg…..why is this so hard?)

Mountain Climbers X 200

Freddy Mercury’s X 200

Plank Jacks X 200

LBC’s X 200

Lot’s of reps, over 10,000 plus a giant load of merkins.  Fun time #2.

Count off before another frogger mosey back to the parking lot at the pavilion for a modified Wolfpack Grinder until time to quit:

For those participating, today marks day 35 of Roscoe’s 40 Days of Discipline…..might have an impact on the reps below.

10 Squats IC – run to other side of parking lot – 35 merkins – Plank AT THE DISCRETION OF THE Q BOUDIN!

10 Low & Slow Squats IC – run back to the beginning point of parking lot – 35 Plank Jacks – Plank for the six

Rinse & Repeat for one more round before moseying to the flag for one last set of IC Flutter Kicks X 30 (not sure why I didn’t take it to 35). Fun time #3

Announcements/Prayer Requests/Name-O-Rama

Good work men.  I appreciate the opportunity and apologies for the lack of creativity, especially if you posted Saturday at Gashouse.  Apparently I have tapped out my thinking cap already this week.  I’m a simple guy.

Until the next one.  Aye!

Stroganoff

2/2/18 — Day 14 — 5:30am

Upon arrival this am at 5:25 the PAX was gathering under the shelter of the Pavilion.  With the ground elsewhere still damp from the recent rain I took it as a suggestion that they prefer drier ground.  Me too gentlemen.  Whoopee wearing a 20lb weighted vest and Boudin wearing a ruck pack (it looked to me like it was full of books and not those delicious Louisiana boudin sausages), it looked to me that there may have been some early EC rucking.  The weather and the PAX was in good spirits this morning and ready to go.

5:30am

No FNG’s or disclaimer

Pledge

Warm up:

20 SSH

20 Goofballs

Mosey to the parking deck by way of the “circle of life” or as I called it “the art tree thing”, around it 2 times until the 6 arrived, and on to the 2nd floor of the parking deck.

The Thang Part 1

Last week Boudin Q’d at the Storm and introduced the San Antonio Shuffle.  This is a lunge with both legs, 2 merkins, and 4 plank jax.  I thought it was great so we did this the width of the parking deck.

50 LBC’s

5 Burpees for the train

San Antonio shuffle back across.

I feel like I’m leaving something out here..hey, Im going from memory here….word!?

Mosey to the top of the parking deck and back.

The Thang Part 2:

Partner up.  P1 stays and does said exercise.  P2 runs up the ramp and around to and down the stairs…and switch x 3.

LBC’s (Roadie good 10 count)

Merkins (Squirt good 10 count)

Squats (Slaw 10 count…we have some work to do here)

Mountain Climbers

Mary: (Someone asked me “why ya buggin?” 80’s reference which brought back images of Stroganoff in pink Daisy Duke shorts at the 80’s party in Oct.  Hmmmm?  Some things are hard to recover from but we shall prevail.)

25 Flutter Kicks

25 In and Outs

40 LBC’s

20 Freddie Mercury’s

The Thang Part 3:

Back to the aforementioned “tree of life”, aka “art tree thing”.

20 Dips (the PAX was relentless in letting me know I need to give the proper set of instructions before the move it there own short bus kind of way.)

20 SSH

20 Dips (Better count this time…somewhat)

5 Burpees for the Ambulance

5 Burpees for the passing Ford Taurus (Slaw seemed to really enjoy this part.  He’s an animal!)

Sargento wanted to do 5 more for the planted living tree but since it was not moving, blowing a horn, or hurt I vetoed the proposition.  I like the enthusiasm though.

Return to the Pavilion:

20 Derkins

20 more Derkins

50 LBC’s

Times Up!

Announcements:

2/18/18 — F3 Dads at the Chutes at Crowders Ridge.  $13 per person.  Please sign up beforehand on the website.

There is a bowling night coming up at Lake Wylie Bowl and Bounce coming up.  I apologize for not remembering the date but Sargento is heading this up.

Prayers:

Kiwi is showing improvement.  Is out of ICU and in a room now.  Not talking as of yet but making snide remarks on notes which means he has his sense of humor which is a good thing.

Bandit’s son if I get this correct has gotten into the Naval Academy and will be playing baseball there.  Please correct me if this is not totally accurate.  Please send congrats his way as this is awesome news.  So very blessed.

Moleskin:

In a time in my life when I really needed to make some positive changes I was praying for something, some help, some inspiration, LORD please help! HE sent me F3 and it has been amazing to see the change in my family, marriage, children, and work life.  If you HIMS ever question the impact of yourselves in the community, please know. The honor is all mine that I can call you friend.

God bless you all,

Aye!

Timeframe

 

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