Month: March 2016 (Page 5 of 5)

Final Preblast for F3’s 5th Anniversary

March 4, 2016 / Belk / 1 Comment

The time for talking is over. In just over 24 hours, we’ll all find what the hubbub is all about when the doors open at the Fillmore at 7pm on Saturday. Does Flay really perform a shirtless Macarena? Will OBT and Dredd perform a live tribute to their 2012 cadence video? Will Longbottom make wild claims that Greenville invented the mountains? Are some 15% of F3 Men afraid to come because there might be women there? You’ll have to post to find out. Here are 3 things you need to know:

Print your ticket and bring it with you, or show the bar code on your phone. Hillary is so old that he prints all of his emails out, so if you need help call him for instructions.
North Carolinans can wear whatever color of blue gets them excited; the Duke-UNC game will be on. Kickin’ Chicken will lead a breakout group of South Carolinans on football recruiting.
Look at the map below for parking. Better yet, take an Uber.

Folsom Block Party

March 4, 2016 / Richard Simmons / 0 Comments

It was a brisk morning on the yard, but nonetheless 9 PAX rolled off the bunks of cell block F to show up for the first block party at Folsom. As the men circled up, the cinder blocks loomed from the bed of a nearby pickup. Freight assured everyone they were only for work detail…

As YHC delivered the disclaimer, none of the alleged convicts wavered. Pledge was given.

Warm-Up

SSH x 15 in cadence
Hillbillies x 15 in cadence
10 Burpees OYO
LBC x 15 in cadence
Mericans x 15 in cadence

The Thang

After everyone was nice and warm, every man was instructed to grab a block and mosey to the tennis courts. As everyone filed in and circled up, the first exercise was called

The Hodor, there was a brief debate on the proper way to say Hodor, was it Hoe-door or Hahd-oor but the verdict is still out. The exercise was OYO-with the block in front of you, squat until the block touches the ground, stand, rotate the block over your head to a triceps extension, squat, stand, rotate the block back in front. That’s 1. Repeat x 30 followed by 1 lap around the tennis courts. Next we completed 2 laps of Bojangles Biscuits with blueberries in the middle.

Next the PAX grabbed their cinder blocks and moseyed down to the far shelter. PAX paired up for Dora’s awful cousin Greta.

Greta 1-2-3: While Partner A exercised Partner B moseyed 50 yards across parking lot with block in tow. Down and back total 100 yards. Exercises were 50 Blockees, 100 standing chest presses, 150 squats. Greta was a real crowd pleaser at Folsom.

PAX finished the Greta grind and grabbed blocks and moseyed back up the hill to the shovel flag.

As visiting hours were coming to a close, we had to get in 4 minutes of Mary–Dolly and Rosalita had to make a visit!

Finished up with announcements: Backwoods Brawl coming up, Ultimate Challenge Mud Run, Spartan race, and Community run.

Prayers go out for each and every one of you great men and to the members of ~~your~~ OUR families. You guys are like an awesome family and it is a pleasure to be apart of something great. Thanks for making me stronger as a man, a friend, a father, and a husband. Let us all continue moving forward together.

Thanks for allowing me the opportunity to lead, #ISI

Until next time…Richard Simmons out!!

The Stroganoff 20

March 2, 2016 / Stroganoff / 0 Comments

7 PAX plus YHC gathered in the gloom at Martha’s House for Stroganoff’s 20th Anniversary beatdown. To the surprise of the PAX, someone has actually stayed with me for 20 years….I know. With this fact in mind, there would be a very distinct “20” theme to the workout.

No FNG’s today so the disclaimer was brief before the warm up began In Cadence:

20 – Side Straddle Hops

20 – Freddy Mercury’s

20 – Imperial Walkers

20 – LBC’s

Pledge of Allegiance before the mosey to the far end of Martha’s House parking lot for a session of The Stroganoff 20. This is the 20th Anniversary take on Eleven’s:

The Thang

On one side of the parking lot we would do 20 Merkins, then sprint/run to the other side for 20 LBC’s/Flutter Kicks. This would continue and alternate as we counted down the Merkins after each set (20, 18, 16, 14, 12, 10…..) until after 10 we single counted down to the last set of one. On the opposite side, we alternated each set of 20 between LBC’s and Flutter Kicks. This led to the following totals included in the Stroganoff 20:

135 Merkins – 160 LBC’s – 140 Flutter Kicks – 15 sprints across parking lot

After 20 years of marital bliss and those reps/runs, YHC was sucking wind. After the first few sets, the lack of much mumble chatter made me think I had stepped in it too deep. (Sounded good in my head before hand)

The PAX then moseyed to the center pavilion at the baseball/softball fields for what I called some Dora 20 step down. We partnered up for some step work that went like this:

Partner 1 exercised while Partner 2 sprinted/ran down one of the ‘spokes’ between the baseball fields to the parking lot and back. They then switched positions for some cumulative reps as follows:

200 Flutter Kicks

150 Squats

100 Merkins

We had enough time to mosey to the closest picnic shelter for some In Cadence work as follows:

20 Dips

20 Prayer Squats

20 Dips

(Again, sounded good in my head)

The final mosey back to the Snoball’s parking lot (might have been slower going back than when we headed out earlier)

One last exercise led by Bandit for 20 reps of Dying Cockroaches (I know…can’t believe Bandit chose that exercise)

We had a few announcements about Dredd/OBT’s speaking engagement tomorrow at The Gastonia Rotary Club; upcoming leadership meeting Sunday night at the GSM Services office at 407 E. Long Ave. at 7:00 pm followed by our first true 3rd F event bible study led by Monk at 8:00 pm.

Prayers still up for Outhouse’s Mom; coworker of Jk2 who lost a parent; Dolph’s Father as he recovers from surgery.

Thanks to Monk for the focus this month on Gratitude. I have to send some gratitude to all of you for allowing me to lead another workout. This one had special meaning for me personally due to occurring on my 20th Anniversary. Dolph mentioned he is looking forward to the 30th Anniversary workout. I would love to lead that one in 10 years (Respect). Also, much gratitude to my M for allowing me to live a life unexpected for the past 20 years.

Thanks to F3 Gastonia for having such a positive impact on myself and my family over the past year. Honored to lead you guys this morning. Until the next one. AYE!

Lightbulb

March 1, 2016 / Whoopee / 0 Comments

Today was my first time to Biggerstaff Park ever. Trying to be a good team leader I did some computer recon the night before, however there is nothing like being on the ground and checking out a new AO so I got to the park a little early. I had no trouble finding the spot-Dolph was there with the shovel flag and ready to go. Shortly after I arrived, 9 more alleged convicts from cell block F came thru the Sally Port to leave some sweat at Folsom and dodge the shakedown by the PoPo rolling thru the gloom this morning.

Here is what I remember-we started with the disclaimer then our WU: 10-15 reps IC of the following: SSH, Merkins, Freddy Mercury, Monkey Humpers, Scorpion Dry Docks, and (old man) Don Quixote. After the WU, we moseyed down to the bathroom area for some Dora 1-2-3 with partners. Instead of total number of reps, I set a secret timer with the duration known only to me. We did 3 minutes of Merkins, 4 minutes of LBC, and 5 minutes of squats (partner A did exercise and partner B ran short loop in front of bathroom then flapjack when partner B returns to start).

The walls of the bathroom were really nice, so I decided we did not need to go anywhere yet. Hip slappers were next-we had a few jokes, however, none were particularly funny so we just keep doing hip slappers…I really like these.

Once we semi-recovered from this, Freight led us to the picnic area and we did a few rounds of Dips and Squats IC. During the pauses to recover we talked a bit about the origins of F3 (Dredd and OBT) as well as the 5 rules of F3. I remember really enjoying these discussions when the Fort Mill and CLT guys started us off, not because I remember what they said, but because I really needed some time to catch my breath and recover. We also reviewed “how to count-F3 style” and took turns doing a few exercises IC with the Folsom guys-GREAT JOB!! I still remember my first time leading exercises with CSPAN and Swiper and feeling very……unintelligent. It’s not that hard, however the situation makes it awkward until you do it a few times. Keep working and if you forget, you can google “how to count F3” and see OBT and Dredd with a short video the night before you do your virgin Q. I think we finished with 5 burpees OYO then moseyed back to start. We did the pledge (thanks someone, maybe Freight, for the reminder) then our namorama and COT. Sorry Medicine Woman, can’t give yourself an F3 name. Moose does sound tougher, however, you get what you get and I would not ask for another. It is liable to be much worse.

Later in the day I told Bandit I had one of those “aha” moments. You know, when the light bulb goes on in your head and you realize things are not what they have seemed in a GOOD way? Starting this new AO in Dallas is what we have been training for over the last 11 months-I know we have been told that, but it really did not sink in until after the workout this morning. Getting there early and talking with Dolph, teaching the Folsom guys how to count, talking about the F3 rules, explaining what “you vs you” means, and spending time at the COT watching these guys interact with each other-that is what we are about. Exercise is just the means to get us started on this journey with each other. We are a bunch of guys who like to exercise, however, we are not JUST a bunch of guys who like to exercise, we are F3 and that means so much more. I am just starting to get it. What a great start to my day….Thanks guys.

I am ready for some warmer weather. I got a new redheartthing and can’t wait to post in it….#BRRchallenge.

Don’t they run at the Derecho???

March 1, 2016 / Mayor / 0 Comments

As the Pax started to roll in, it was a great morning to be outside about to tie on a good workout. 10 strong men circled up and what happened is the tales of legends. After all, it is almost belly shirt season!!

The disclaimer was announced as well as the word of the month and that is “Gratitude”.

Warmup
SSH IC x15 (first Q counting error)
Moroccan night clubs IC x15
Don Quixote IC x10
Mosey to the flag for the Pledge

The Thang
Mosey back to corner of parking lot where YHC informed the Pax of what was to come
run a lap around the parking lot and plank up until all are finished. YHC informed all that he would catch the six today. After the lap (which is right at a 1/4 mile) it was time for some Mary.
LBCs IC x15 (second Q counting error – hard to count with no oxygen)
Flutter kicks ICx15
Hello Dollys x10
V-ups x10

Time for some pain. The Pax worked suicides at the parking lot stripes (about 12 lines for 75 feet) followed by some Mericans.

Everyone counts off and we get another lap with some Mary at the end
Freddy Mercury IC x15
Satisfiers x10 (lift legs from six inches to 90 degrees and push your legs up at the top to engage your core — thanks to Godfather for the name)
Windshield wipers ICx10

Run another parking lot lap and the Q has successfully made sure the six is accounted for. The lap is followed up by what else….Mary, but with some new exercises.
Dancing chillicutt IC x10 (elbow plank and alternate lifting legs)
Gas pumps x10 (start with LBC and extend legs to six inches and bring back)
Guantanamos (Pax circle up and hold 45 degrees while one member runs around the circle and pushes the legs down). When YHC got to the end, he decided to make Godfather hold until yelled at.

Follow up Mary with some curb crawls. The pax find a curb on an island and do a sideways bear crawl completely around it. Fresh Prince has hands of steel as he mustered through broken glass and said that he only wished it hurt more.

Run yet another lap and circle back up for a wave of Mericans: 5, 4, 3, 2, 1. One of the other things I like to do is engage the Pax in a round of Mary so everyone took turns calling out an exercise and they are WW2 sit-ups, Mericans, French fries, Russian twists, dying or flailing cockroaches, LBCs, homer to marge and Burpees (someone had to say it).

As time was running short, YHC advise there would be time for a quick 40-yard sprint. It was at that point the Q was pressured to assure that there was nothing else coming because the gas tank could not be emptied if so.

We all mosey back to the start for the name-o-rama and COT.

Prayers go out to Outhouse (mom) and Godfather (mother-in-law).

Announcements: Post more than Whoopie and get $50 toward yours or someone else’s BRR fee. At last check, there were six hard commits for runners and one HC for a driver. The team is looking for 10-12. Community run and Mud run in April.

It was a pleasure being able to lead and I sincerely appreciate everyone showing up.

-Mayor

Month: March 2016 (Page 5 of 5)

Final Preblast for F3’s 5th Anniversary

Folsom Block Party

The Stroganoff 20

Lightbulb

Don’t they run at the Derecho???

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