F3 Gastonia

Fitness, Fellowship, Faith

Tag: Snoballs (page 1 of 3)

Took Too Long

I lead a workout. I smoked from the crackpipe of manana and did not post the backblast.  wanted to get it on the books to give the pax the credit.

It was before burpeethod.  We did a warmup. I read from the Q source, we did some planks and shoulder taps and stuff, then we moseyed and got some rocks from the rock farm.  We went to the parking lot and did some curls with the rocks.  We did some Dora 123

100 dying cockroaches

200 flutters

300 LBC’s

Partner ran around the light post.

Went back to the snoballs parking lot and did a Circle Burp and got to 64 (I think).  I Omaha’d and we did about 4 minutes of mary.

We prayed.

That is all.  Sorry for the delay in posting Huckleberry.

VQ – 49’s

14 Showed for YHC’s VQ. 

Gastone & RPO with early EC Run.  Hushpuppy & Teddybear were in for an early self-inflicted beatdown. 

Couldn’t ask for better weather.  Let’s do this.

Warm up:

SSH X 20 IC

Squats X 20 IC

Moroccan Night Clubs X 20 IC

LBC’s X 20 IC

 

Pledge

Thang:

Mosey to Martha parking lot – circle around an island – Not Island – for 20 Rock Balboa’s OYO

Explanation of upcoming – Yesterday was my 49th B-day, so we are going to have fun with 49’s and multiples thereof.

Time for some Dora – P1 Run from island around the next island up the hill

P2 Performs:

98 American Hammers

196 Merkins

294 Flutter kicks

Plank for 6

 

Mosey to Picnic Shelter – All OYO

Dips

Step-ups

Derkins

Round 1 – 20 Reps;  Round 2 – 15 Reps;  Round 3 – 14 Reps (see what we did there – 49 of each)

 

Meander back to parking lot for “Ring of Fire” – at least that’s what I called it.

Circle up, everyone in Plank position, YHC leads off with 10 Merkins, when done next PAX in circle pickups for ten more until circle is complete. 

Found to be quite difficult with 14 PAX.

While we are in Plank, and since Rudolph asked for it – 10 Mountain Climbers.

 

Mosey back towards start – Stop at first island for 5 Burpees

Mosey on – oh look, another island – 5 more Burpees

Mosey to corner – let’s salute the day! – 20 Monkey Humpers

 

Mosey to start – Weinkie ran a little short – always time for some Mary!

World War II

Merkins

Freddie Mercury’s

Peter Parkers

Oblique Crunches

Overhead Press – 30+

Overhead Press – again lost track around 40 ish

LBC’s

Overhead Claps

Carolina Dry Docks – Time!

 COT:

Announcements:

9/22/18 – JJ5K trail run in Stanley, Stop Soldier Suicide 5K/ 10K in Belmont – Sign Up!

10/6/18 – Burpeethon at Rankin Lake Park in Dallas.  This is an F3 event – Sign Up!

Christmas town 5K upcoming

Cape Fear & Carterico

Whetstone

 

Prayer requests:

People impacted by Storm

Mayor’s M Jackie

Squirt possible travel to beach to speak this weekend.

Rudolph led us out in prayer.

 

 

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.

 

 

 

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

 

No Weight Vest Required

What a beautiful morning to lead a workout at Snoballs.  There were no FNG’s so we started with the Pledge.

Warm-Up:
SSH 20 IC
Merkins 10 IC

Moseyed to the small hill next to the shelter and playground for a SSH ladder with burpees.  At the top of the hill we started with 20 SSH then ran to the bottom for 5 burpees.  Back to the top for 19 SSH and at the bottom for 5 burpees.  After 10 rounds we went to Soccer Field #1 and performed lunges, then bear crawls, followed by more lunges.  Then we headed to the pull-up bar.  One at a time we were challenged to do as many pull-ups as you can while everyone else was getting a break with some LBC’s.

Moseyed back to the bathroom house when I heard mumble chatter about the walls.  I thought we needed to take a closer look so we stopped for some Hip Slappers.  After walking to perimeter to make sure the building was structurally sound, Whoopee led us.   Then we moseyed to the front gates for 20 derkins and 20 dips.  With time remaining, we headed to the back wall for 20 Dips IC, 10 step-ups (each leg), 15 Dips IC, 10 step-ups(each leg) and finished with 15 Dips IC.

I normally wear a vest during the workout but since I knew the punishment I left it in my truck.  During the COT, Whoopee talked about challenging yourself and here is my challenge to you.   Get a vest and wear it during your workouts.  You will definitely get stronger by wearing one and you have a place to put your keys and phone )

Thank you for allowing me lead.

We worked legs a little….

Gastone took the realm of Snoballs this morning for a good old fashioned Beat-down.

Pledge then disclaimer for FNG.

The Thang:

All 3 Count

30 SSH

10 Merkins

30 Imperial Walker

10 Diamond Merkins

Mosey around baseball fields.

Short stop for some plank a rama followed by 10 Burpee’s while the 6 joins us.

Mosey the the back of the soccer fields to the bottom of the hill into the woods.

OYO, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humpers

Backwards up the hill or as we call it Urr.

OYO, 30 Mountain Climbers, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humper (Little brain problem as I forgot the name of Mountain Climbers, thanks Defib)

Backwards up the hill, Urr.

OYO, 30 SSH,  30 Mountain Climbers, 30 Monkey Humpers, 20 Squats, 30 Gorilla Humper

Urr up the hill.

Mosey around to the field next to the pull up bar at bottom of the hill on the path.

While waiting on the 6 we did 40 LBC’s and then 40 Flutter kicks to my count.

Jack Webb all the way up to 10 and then back down to 1. Starts with 1 Merkin and 1 Arms above you head and then goes to 2.

Mosey around the field and up the hill backwards to the pull up bar. Once at the pull up bar do 1 pull up each.

Mosey through the shortcut through the woods. (Some thought they took the better way back but they actually took the long way. )

The Pax did 40 American Hammers counting our right side.

The Moleskin:

Great morning and always a great group of guys. Monty Miller was named during the workout because of his love of Motorcycles like Harley’s, so he is Moped. He should make a great addition to the Pax.

Announcements: Convergence on the 9th at Midoriyama. 6/23 Calloway Peak Hike to the top and back.

Prayers for Madoff’s friend with Cancer.

Ended in Prayer as is done in every F3 workout.

Gastone Out!

 

Maybe Turtle Man will eventually write it…maybe not

Way back, coming up on two weeks Turtle Man takes the Q at Snoballs. For as much mumble chatter as he provides, he doesn’t take the Q too often but I’m sure that will change soon. The circle began to form and Turtle Man stepped forward with a disclaimer and the pledge. We did a light warm-up of a few things that I can’t remember because, well, it’s been nearly two weeks and I can barely remember my own Q from a week ago. But as you maybe began to detect – if you don’t write a backblast for a workout which I attended, I want credit – especially during this 40 Days of Discipline. The Weasel Shaker can be a thankless job and the pay is awful, but there are certain privileges that will be invoked from time to time and this happens to be one of them. So after a brief warm-up, Turtle Man announces the sometimes disconcerting “follow me,” out of the parking lot and away we went traveling down Riverwood Parkway. We stopped after maybe two minutes of action and were commanded do to 25 merkins on our own. Turtle Man was announcing his presence with authority. He announced it a few more times so that by the time we reached Gastone’s Hill, we’d done 100 merkins. A nice shoulder burn was going and then the Thang was announced. NUR Gastone’s Hill all the way to the top; once at the top, perform 25 American Hammers (or maybe it was Flutter Kicks, or maybe he omaha’ed to Flutter Kicks, but we did 25 of an ab exercise at the top). Run forward all the way to the bottom and do I think 10 or maybe 20 squats (or some exercise like a squat intended to burn our quads). That was the loop: NUR up, ab exercise for 25 reps, Run down, 20 of a leg exercise = 0.4 of a mile each trip. Nice idea Turtle Man, which I later learned he borrowed from Stone Cold. The challenge was levied as to who could complete six rounds. To conserve time, Turtle Man omaha’ed the NUR after the third trip, opting for the standard forward mosey. At some point during the trips Stroganoff and Stone Cold had to leave a little early. We reached 06:10 and Turtle Man called for the jail-break. Sargento had been leading the charge the entire workout and following his Q, about-faced on the hill maybe 3/4 up and headed back. Gastone and maybe Whoopee decided they were going to complete the 6 laps, which they did and hustled behind us. We had a brief COT and Turtle Man took us out in a prayer.

So as you have read – a pretty good Q. That very morning after the workout I set up Turtle Man with access (again) to write his backblast. He even thanked me for doing it. But then the Sad Clown attacked him and he got lazy or lost his focus. So I’m picking up the Six in the narrative way. Here is looking forward to Turtle Man’s next Q and writing his first backblast. For all of you among the PAX, many have the ability to post a backblast. If your Q falls short – you step in and write one for him, we’re always here for each other.

Short Sale

Rocks

Keeping it short and sweet.

Disclaimer, you should go home and go back to bed.

Pledge to the stars and stripes

Expected an FNG, He didn’t show.  Had a great name for him, but he didn’t get to hear it.

Warmup,

SSH, X 15 IC,

Italian night clubs (bacwards Morrocans) x 20 ic

Low slow squats x 15 ic,

overhead claps to get the shoulders opened up, x 15 ic

Mosey to the park,

Do some Murph prep with 100 pullups and 100 swing crunches, 5 sets of 20 alternating each.

Mosey to the KFC parking lot, grab a rock.  10 curls right arm in cadence, then 10 curls left arm in cadence.

Mosey to a spot on the wall at the old HT.  Next exercise is the Pushup Bra while in the people’s chair:  What, never heard of it?

Rocks to the chest, push them up, push them out.  10 in cadence (Push up over head 1, back to  chest 2, push out 3, back to chest: One rep).

we then did more curls, alternating back and forth. Total of 60 curls per arm, and 30 sets of rock pushing.  After the pullups at the park, arms were pretty whooped.

Mosey to the ramp and loading dock.  Wall sit with your rock to the chest.  Each pax down the line runs around the railing, jumps up the wall, bear crawls back to the spot.  next pax goes, everyone else holds the wall sit and the rock.  That hurt.  Davinci had a pretty bad fall and skinned his knee.  I felt bad that someone got injured but he walked it off and i’m sure his M took care of him when he got home.

Mosey back, return the rocks to their homes, mosey back to Snoballs and we were finished.

Day 4 of 40

No FNG’s so we started with the Pledge.

Warm-up:
20 SSH (IC)
10 Merkins(IC)

We moseyed down Riverwood Parkway and stopped at Plantation Trail and River Ridge Drive and did 20 squats at each location before heading to Gastone’s Hill (aka Village Ridge Drive)

We ran Gastone’s hill three times and at the top it was 5 burpees and at the bottom was 10 hand release Merkins (not push-ups- Thanks Whoopee)

On the way down the hill after round three, Turtleman brags and says he is going to 3 rounds running forwards and 3 rounds running backwards next Wednesday when he has the Q.  So that gave me an idea, let’s do one round backwards up the hill.  At some point we did 4 burpees and 40 LBC’s ( day 4 of 40).   Running back down the hill to a waiting 5 burpees and headed back to Plantation Trail and River Ridge Drive and did 20 squats.

We turned into the vacant office parking lot and lunged to a light pole then hopped the cement wall and circled up for 5 burpees near the dumpster.  I saw the dock next to Bellacino’s and we jumped it then bear crawled down the side.

Moseyed to the wall for 10-15-20 of dips and derkins.  Time to head back to Snoballs and Gastone closed out the program with some flutter kicks.

Thank you for allowing me to lead.

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