Fitness, Fellowship, Faith

Month: March 2016 (Page 3 of 5)

#BB #Folsom BlockBuster

7 Men met in the gloom for a quick beatdown.  The pax were informed to bring gloves last night and YHC would bring the pain.

Circle up for Warmup; SSH x 15 IC, Mericans x 15 IC, Squats x 10 IC, Trunk Side Stretch x 10 IC, CDD’s x 10 IC, one more round of SSH for Sparky.

The Pledge.

The Thang;

Take a mosey from the parking lot to the picnic shelter about 1/4 mile away and back to parking lot.  The Pax then grabbed a cinder block out the back of YHC truck and circled up for 6 exercises.  Mumble chatter about where were the bricks at?

Exercises;

Curls x 10 IC, Squats x 10 IC, French curls x 10 IC, Front raise x 10 IC, Squat Press x 10, Good Mornings x 10 IC.  This is known as the BlockBuster!

After completing the exercises the Pax again completed the 1/2 mile mosey down to the picnic shelter and back for another round of the same exercises.  We completed 4 rounds of mosey to picnic and back and 4 rounds of exercises.

COT;

Annoucements; Burpathon, MudRun, Gaston County Run, BRR; Who wants to Q?  Prayer requests, YHC forgot the Namorama but through mumble chatter I had no problem recalling the Pax.  Sparky, thanks for taking us out sir.

Moleskin;

Pax seemed to be in good spirits this am, Allen Tate came in hot and had enough energy to perform SSH moving side to side.  Sparky came in after that and when we left the parking lot on the first mosey Lou had prepared himself to stop at the picnic shelter and had some comments when the pax made the turn to head back to the parking lot.  It doesn’t get easier you just get stronger! Nice job on the runs this am guys, it will get better.  Strong work this morning men.  We covered about 2 miles and performed quite a few exercises.  As always it was pleasure to lead you men.  #DRP

 

Rocks are not finger licking good

Warm Up

SSH x 20 lets go

Stop at bank for Pledge

Mosey over to KFC parking lot and borrow some rocks from there retention pond. Careful we are going a long ways.

Began mosey with rock of choice down Union and across to Robinwood.  Follow up to Hawks Nest for a quick round of Mary as the Pax caught up

Flutter Kicks

Merkins

Imperial Walkers

 

Off again through the cut through to Robinson School  and down the hill.

At bottom of hill we began a rock beat down

1st two sets with borrowed rocks

1 set X3

Bottom 10 SSH with rock over head INC run to top 20 merkins switch at 10 hand on rock

2 set X3

Bottom WW2 sit ups with Rock run to top for 15 Russian Twist

3rd Set

Bear Crawl Hill Burpee at Top repeat 5 times

 

Mosey back up hill and stash rocks behind bush to be picked up at a later time in my pick up truck!

Stop at breeze way 3 rounds of Dips INC.

Mosey back to launch point.

Just enough time for some sitting march INC on side of Pelicans.  To finish up we did one sprint around the parking lot. Watch said 2.9 miles covered

 

Announcements

BYB 4-9 Pre Blast Up

 

 

Thanks for the opportunity to lead such a great group. The impact and values of this group have never been more evident than over the past few weeks. Thank you all for the prayers and continued support for myself and family. Eight months ago this would have been a different walk, but having brothers from the Gloom to pick you up makes a huge difference in life.

 

Until next time,

 

Outhouse

 

 

March Madness Bracket Beatdown

Mt. Midoriyama Gastonia– 3 PAX came out for a good start to March Madness

Its time to begin March Madness, so what better way than to set up a bracket beat down ourselves.

Warm-Up

SSH X 20 IC

Arm circles Front and Back X 20 IC

Don Quixotes X 15 IC

Mosey a lap back to Flag for Pledge of Allegiance

THE THANG:

SOUTH:

64 X Merkins
32 X LBCs
16 X Jump squats
8 X Pull ups
4 X Burpies
1 X Lap

WEST:

64 X Dips
32 X Flutter kicks
16 X One leg lunges
8 X Pull ups
4 X Burpies
1 X Lap

Midwest:

64 X Cinder block curls
32 X Dying cock roaches
16 X Bleacher jumps
8 X Pull ups
4 X Burpies
1 X Lap

East:

64 X Cinder block chest press
32 X Freddie Mercury
16 X Monkey Humpers (To the Tarhole Fans)
8 X Pull ups
4 X Burpies
1 X Lap to stop sign (For you Floppy)

*Everything done together*

Thanks for everybody that came out for my official first f3 “Q”.  Thanks to the Mt. Midoriyama Warriors that push me every time we workout!!

AYE!!

Folsom Jail Break

Today 9 men entered the Gloom to get better, luckily all 9 made it back alive.  YHC zigged when the PAX expected a zag, and there was plenty of lively conversation about the increased gravitational resistance to the normal direction the PAX takes, this made the Q smile just a little.  After the warm up a long mosy to the start point which was kinda like a saturday night dance party with the street lights flickering on and off.  From there a ridiculous semblance of a suicide with pain stations, it is march after all and how better to get in the March Madness Spirit.

Warm-up

30 SSH IC
20 IW IC
20 Don Quixote IC
25 LBCs IC
25 Rosalitas IC

Pledge

Thang

Mosey to start point, then on about 400m stretch with 3 stops, 1 at the start and then 1 at each of the next 3 speed bumps somewhat evenly spread apart we did an increasing number of exercises at each stop with a return back to the beginning after each set.

Set 1 – 10 Merkins
Set 2 – 20 Heels to Heaven
Set 3 – 30 Squat Jumps
Set 4 – 40 LBCs

A round of planks and Flutter Kicks (50) while we waited on the 6.

If that was the shampoo there was a conditioner planned, yet time would not allow this time. A mosey back to the flag with a little race action at the end, too close to call. This left us just enough time for some peoples favorite round of Mary.

#TheStorm: Cinder Blocks And Bellies

16 PAX (including 2 FNGs) showed up for a cinder block beat down.

This was my first chance to post in awhile due to my coaching schedule, my sons sports schedule, and other things that have come up.  I figured I might as well Q on my return. My goal was to make this a good upper body workout.  I enjoyed the mumble chatter today and really enjoyed Mayor and Godfather discussing who’s belly helped them the most when doing curls with a cinder block.

WU: (In Cadence)

  • SSH x 15
  • Moroccan Night Clubs  x 15
  • Monkey Humpers aka JoBu’s x 10

We had FNG Guiness coming in hot and yours truly yelled at him thinking he was a regular….glad I didn’t scare him away.

-Pledge Of Allegiance-

THE THANG:

Mosey to BA’s truck to get the coupons (cinder blocks) and pair up

A lot of good chatter that included bellies helping some of the PAX with the different lifts….Mayor and Godfather had the advantage

  • Zombie Walks To The First Speed Bump/300 Chest Press WIth Cinder Blocks
  • Backward Zombie Walks To The First Speed Bump/200 Bicep Curls With Cinder Blocks
  • Run TO The End Of The Fence/50 Tricep French Curls With Cinder Blocks
  • Run To THe End Of The Fence/30 Blockees

Set coupons to the side and circle up

This Is When Some Of The Pax Said They May Have Trouble At Work Doing Anything With Their Arms…

  • Wave Of Merkins 5,4,3,2,1
  • Wave of CDDs 5,4,3,2,1
  • Ring Of Fire WIth 14 original Pax doing Exercises x 10
  • Burpees, Merkins, LBCs, Flutter Kicks, Dying Cockroach, JoeBoos, Side LBCs, Freddie Mercurys, CDDs, WW2 Sit Ups, Imperial Walkers, and 2 other exercises I cannot remember….

COT:

Nameorama: 2 FNGs; Guiness and Jersey Boy

Announcements: 1 year anniversary coming up and Burpee-a-thon

Prayers: Top Hat lead us through prayer

Coffeeteria: 2 at Floyd And Blackies

It was nice to get back and Q a workout.

-BA

Oh, How We Rationalize!

14 PAX posted early Saturday as we kicked off our GasHouse bible study with “the beginning.” The creation story instructs us to become wise by doing what Adam does: “tilling, naming, and cleaving,” that is, by working, speaking honestly, and building relationships.

Genesis 2:5 says there were no plants or herbs in the field, which sounds strange because God had already created everything. But Genesis 2:5 continues by explaining that there were no plants or herbs in the field because God had not sent rain and there was no man to till the ground. So perhaps verse 5 is telling us that there was nothing yet in existence that God and man created together.

What does Adam do in Genesis 2? Till the soil, name the animals, cleave to Eve in marriage.

Tilling: God provides rain, man provides labor, and there is food. “Tilling” might also represent all the other work people do: manufacturing, service, and so on … with all that God provides.

Naming: God creates the animals, man recognizes their “goodness” (Genesis 1), they are “named” as good for plowing, for food, and so on. “Naming” might also represent all the other things we discover: raw materials to make things, scientific research to learn how to heal the body, the moral law to live wisely, and the ability to speak truly and honestly.

Cleaving: God creates masculinity and femininity, men and women marry, a new family exists. “Cleaving” might also represent other kinds of relationships: business, social, and so on.

We become wise when we work, speak honestly, and build relationships according to God’s wisdom. Watch how it falls apart when Adam and Eve do not! “Naming” is the first to go: Serpent speaks dishonestly and Eve thinks unclearly (Gain wisdom from eating? really?). Adam incriminates himself (“I was naked”) and blames Eve. Eve claims she heard it from a talking snake (God: Sorry, didn’t make one of those.) Then “cleaving” becomes complicated. Adam’s “tilling” becomes unproductive, and Eve’s “labor” painful and dangerous.

God has mercy in the end: leather clothes to replace the leaves. They continue to live, work, discover the goodness of God’s world, build relationships, and seek God’s wisdom.

PAX continued the discussion: Interesting to read Genesis 1-3 as a story about seeking wisdom. Oh how we rationalize!

Thanks for your attention men! Looking forward to our sharing more of God’s wisdom.

– Monk

Special Olympics Burpee-a-Thon Preblast – May 7, 2016

Alright everyone, this is what you’ve been waiting for.  For the last two years, the Gastonia PD has been hosting a burpee torture event to raise money for Special Olympics NC.  Year number 3 doesn’t seem to disappoint.

This years format is out and here it is.  Gather up teams of three or four.  The event will start at Crossfit Gastonia (608 East 2nd Avenue Gastonia) at 9:00am with a new team going every 30 minutes.  Registration is $25/person. If registered prior to April 21, you will receive a 2016 law enforcement torch run t-shirt.  Contact Emily Burr at 704-866-6702 or burr_emily@cityofgastonia.com to register.  One person can register the whole team or you can do it individually.

WOD:  Burpee Relay – All team members begin behind the starting line.  When time starts, one team member will run to the burpee area (30′) and perform five burpees.  Once completed, he or she (yes ladies and co-ed teams are welcome) will run back to the team and tag the next team member, who will repeat the process.  The team will continue the relay until 300 burpees are performed or 20 minutes have passed.

There will be fitness vendors onsite,$1,500 in prizes to raffle and a food truck.  It doesn’t matter your skill level or age, all that matters is you show up, support a great charity and have a good time getting your A** kicked.  Bring your M or 2.0.

 

Can I have slice of Burpee Pi

Just another Monday morning with 6 pax looking to start the week off right.  I thought this was to be a running workout but apparently there was a strong desire to do Burpees…

Warmup:

  • SSH IC x20
  • Merkins IC x12
  • Mountain Climbers IC x 12

The Thang:

Off to the races – the pax ran out the parking to “the artwork” for 15LBC IC then without hesitations took off to the goat parking lot where we met our good friend Dora.  She had us do run the parking lot while other partner did 100 Merkins, 200 LBCs and 300 Squats and the pax had special request to finish with 50 Burpees.  Who knew they liked Burpees so much (thanks Whoopee).  The back to running – over the bridge and through the woods to the police station for a show of force with imperial walkers.  Then back to the Storm but not before there was request for more Burpees.  Finally made it to parking lot to finish with a 50 yard sprint to the flag for the belated pledge.  The Pax were strong this morning for all 3.14miles (Coincidence?)

Announcements:

Many thanks to having Outhouse back in the mix…Please keep him and his family in your prayers.

BRR is a go – see Whoopee if you’re interested.

3 1/2 weeks to the Brawl (April 9th)

As always it was an honor and pleasure to serve…

Until next time

Peace – Defib

 

The Updated Backwoods Brawl Pre-Blast: The Gashouse 1st Anniversary Celebration

 

Spring is in the air at Boss Hogg’s place and the flowers are blooming like the azaleas at Augusta National. The Big Leaf Magnolia’s are sprouting from the ground and the manicured fairways…wait a minute….this is the Backwoods Brawl…there are no manicured fairways.

We are less than a week away and here is what you need to know.

Where:  Boss Hogg’s Farm (Less than ten minutes from I-85 Exit 21 Cox Road Gastonia)

When:  April 9th     Parking starts at 0630 at Ranlo Church of God, 1825 Spencer Mountain Road. Please try to clown car from there for ease of parking at the AO so as to preserve the rustic nature of the farm and not scare the animals.  One of the goats is expecting and we don’t want to induce labor early.  Embrace your inner #minivan Centurion.  I do.

The workout will begin as close to 0700 as possible.  Please be early.  You don’t want to be “that guy” at the gate wanting to get in only to hear the squealing pigs and bleating goats and wondering what the heck is going on in there.  The good news is if you do show up on time you will be in for a beat down.  A few of us did a “dry” run a couple weeks ago and I am not good with distances but the whole thing is probably only about 3/4 of a mile, give or take 3 miles.  When we finish, the refreshmentrama/nightcluborama/dancing/birthing with goats follows on site.  Plan to stay as long as your M will allow, but probably 1100 or 1200 allows you all three F’s. There will be no bible study that morning and no workout at the Schiele but rather 3rd F Q’s throughout the workout, imparting leadership lessons or faith themes.  The 3rd F leadership lessons and faith Q’s will be Stroganoff, Bandit, T-Square, and Monk.  Our Pain Station Q’s will be Whoopee, Bandit, Stroganoff, Roscoe, and although Dolph can’t make it, we will have some of his toys to play with.  Sharing really is caring.  We will mosey together at a “fellowship pace”.  This is not a race but rather a celebration of all three F’s in one event. No man left behind.

What to bring:  Before you enter the Clown Car, you will want to have a bag packed with a towel or two, a change of shoes/socks, a change of clothes and perhaps some baby ointment for chafing.  There is a slight chance (100%) that you may get wet and sandy.  (Disclaimer forms to be signed at AO).  Refreshments provided but feel free to either donate in the collection jar at coffeerama or bring bananas, granola bars, apples, bottled water, or oat sodas.  Boss Hogg and I have your coffee covered.

There will be a “trail car” packed with a first aid kit, AED, and other safety items and we have doctors and dentists for all your cosmetic touch ups along the way.  Also, Boss Hogg has free firewood available if you need some.

 

On March 21, 2015, the F3 flag was planted at the Schiele Museum of Natural History.  A Saturday workout at the Schiele has been held every Saturday since with the exception of the F3 5 year anniversary convergence in Charlotte on January 1, 2016.  Additional workouts have been added throughout the course of the year and now there are ten workouts per week over six days and F3 Gastonia is a nomad no more.  The Founders have blessed the Gashouse as a region.

To commemorate the first year, an extended special beat down is in order featuring all the favorite exercises and memorable workouts from the first year.  Boss Hogg, who of course is near and dear to Roscoe’s heart, has generously offered up his farm for this epic celebration on the condition that Roscoe doesn’t call him my “little chubby buddy” like the characters in the tv show.  Imagine warming up with your brothers while in the midst of dogs, chickens, horses and of course goats!

The memories of the first year are many.  It was during Whoopee’s “300” workout, that Whoopee told the PAX that “in the movie “300”, the men in that movie were ripped, and now you will get ripped too!”  (Mumblechatter overheard, “FINALLY!”)

Perhaps it was the Saturday morning forecast of 100% chance of rain and very cold temperatures.  Bandit brought a huge sheet of vapor barrier to the middle school field and Whoopee and Dr. Feelgood stole their M’s dishwasher soap and coated the slip and slide.  After the beat down the PAX took turns sliding away across the field in a wet, soapy mess.  After the workout all the PAX helped Bandit fold up the tarp and attached it to the top of Bandit’s clown car to go to Panera for Coffeerama to combat the certain hypothermia that was setting in.

Maybe it was Bandit having an inquiry about the Goat Island AO on the F3 site.  Hoping it was a potential FNG, he responded with a welcoming introduction of what F3 means and information about the “Goat”.  Little did he know that it was actually a banker from BB&T in Cramerton inquiring as to the muddy footprints on the side of the bank and if they came from our F3 PAX.  This began the first Gashouse fundraiser to pay for the paint job at the bank.  Being a region of high integrity, we passed the hat and made it right.  We missed the opportunity to take photographs of the formal “check presentation” however, and I don’t believe Donkey Kicks have been performed at that AO since.

Speaking of the Goat, remember that time we welcomed an FNG where the Godfather was the Q and made some potentially embarrassing comments about himself.  When he welcomed the young looking FNG in the COT, he was worried he shared too much since he is a teacher at a local school.  He asked the young buck, “tell me you’re not a student at SCHS, to which the young buck declared, “Yes I am”.  You had to be there and there is more to the story but I won’t share it here.

I have heard of the Dr. Feelgood beat down at Martha’s house complete with pre-planted candles all across the gloom, Outhouse’s football game with a glowball, and Marthapalooza.   Some memorable workouts were Romper Room, Stroganoff’s Wolfpack Grinder, Dolph’s World, Bandit’s Crab/Bear Soccer, BA’s Cinder block beat down’s, and of course the Bojangle’s Biscuit compliments of Whoopee.

There was the recent C-Span/Chaser Guest Q-School and workout where they stressed the importance of the disclaimer. Anthrax knows the rest but the disclaimer became real after that one. #nobackwardsrunning

One memory that stands out is the FNG who posted only once before accepting an invitation to a second F event at the Hickory Tavern.  When the conversation came to the Q calendar, our new guy stepped up to lead a future Saturday morning workout.  His decision may have been influenced by the strong men he was surrounded by or perhaps the “curls” he had been performing at Hickory Tavern to work out his guns.  On the day of his VQ there were some strong leadership lessons followed by military formation with our Q calling the cadence.  As most new folks find out their cardio isn’t quite where it should be.  Less than half a lap in on the first lap around the track and maybe the second verse of “Two old ladies lying in bed, etc.” our Q began either grumbling unrecognizable sounds or complete “dead air”, leaving the PAX to start imitating the noises, mocking mercilessly, or leading other cadences, some which may have been inappropriate.  “Bobby” Jenkins became legend that day.

I encourage you to read “Freed to Lead” before the event as it will make the day all the more meaningful as we transform into modern day warriors.  It won’t make as much sense otherwise.

So for those F3Gashouse faithful and the select men that helped plant us and encourage us to grow, I say thank you.  This event will be challenging, fun, rewarding, and hopefully a great tribute to the first year of F3 in Gastonia.

 

 

After the First 3rd F – Wolves, Lunges & Bears Oh My!

21 Strong PAX plus YHC gathered in the not so gloomy morning for the post first 3rd F event.  The first shout out must go to Monk and the 12 – 13 who gathered at 6:30 am for our first true 3rd F event with a bible study.  T-Claps Monk!

Having an FNG on site and possibly the first repeat name (you guys can figure that one out), YHC began with the disclaimer and brief description of the chaos about to occur.  We begin.

Warm-Up (In Cadence)

Side-Straddle Hops – 15

Freddy Mercury’s – 15

Imperial Walkers – 15

Had a couple more in mind but the anticipation to get The Thang started, we dispensed with any more warm up and moseyed to the Flag for the Pledge of Allegiance.

The Thang

Part I

Up first was the short mosey to the upper parking lot at Grier Middle School for our first station of fun:

Had no name for this at the time but now am calling it the Stroganoff 3 X 5 (curb to curb work):

Line up on one curb.  Bear Crawl to opposite side – 10 merkins – lunge back to other side.

Rinse and repeat 5 times (3 exercises performed 5 times = 3 X 5)

Roscoe led some Plank Work until all the PAX (Including the QIC) completed the work.

Part II

Mosey across the great divide (Garrison Blvd) for some extra credit prayer work at the 1st Presbyterian steps:

Partner up for the Rally to 900.  Partner 1 exercises while partner 2 runs the steps & performs 5 merkins at the top and returns to switch off for cumulative exercise reps as listed below (including the noted Omaha):

Flutter Kicks – 200

Mountain Climbers – 150

Freddy Mercury’s – 200

Plank Jacks – 150 (Omah’d to 100 after first few rounds)

LBC’s – 200 (Omah’d to 100 after first few rounds)

As usual, I couldn’t have a workout without modifying something.  Part II looked much different on paper than the actual implementation on site.  This rally to 900 ended up as a Rally to 750 or some number close to that.

Part III

Mosey back across the Great Divide down to the Grier Track for some Wolfpack Grinder:

This includes in cadence exercises followed up by a 1/2 lap run followed by some OYO exercises as follows:

10 IC Prayer Squats – 1/2 Lap Run – 20 Merkins OYO

10 IC Prayer Squats – 1/2 Lap Run – 20 Mountain Climbers OYO

10 IC Prayer Squats – 1/2 Lap Run – 20 Merkins OYO

10 IC Prayer Squats – 1/2 Lap Run – 20 Mountain Climbers OYO

Part IV

Mosey/Walk/Skip to the picnic table area for some final Middle School AO work:

20 IC Dips

10 IC Prayer Squats

20 IC Dips

10 IC Prayer Squats

Mosey back to the Schiele to close out the workout with two rounds of Mary:

Bandit gave us his trusted Dying Cockroaches with 25 IC.  YHC made the mistake of then calling on Spiderman to finish off the beat down and he tragically decided on 5 Burpees OYO.

This concludes the workout.

The PAX gather for the COT:

Announcements:  One year anniversary workout coming up on April 9th.  The Community Foundation Run 5k is the following week.  There will be some correspondence soon about some of the organizations that are similar in purpose to F3 that participate in the Community Foundation Run. We are still looking for some additional commitments for the BRR (Blue Ridge Relay) coming up in September.  We suggest looking up the F3 book, Freed to Lead, and getting a copy or borrowing from one of the PAX.  It is worth the time.

Prayer Requests:  Continue to pray for Outhouse and his family.  Keep Feelgood in your thoughts as he steps up for a huge community event (Dancing for the Future Stars) later on Saturday night.

When Q’ing, please note to get the contact info of FNG’s with email, etc.  I had the opportunity this week to do this with two FNG’s and failed to do it both times.  It’s important to get them on the email and Twitter feed as soon as possible.

We finished up with the Name-O-Rama and welcoming FNG – WTR (Michael Reeves) and welcome back Tool Time, great to see you back out.

Let’s keep spreading the word and EH’ing those you know to come join us.  The Gastonia/Gaston County group is growing and will continue to as we get into warmer weather.

As always, it was an honor to lead the group this morning.

Until the next one.  AYE!

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