Fitness, Fellowship, Faith

Month: September 2016 (Page 4 of 5)

Small group, Big effort at Fighting Yank

I had a few posts at Fighting Yank to learn what a great AO we have. With Sargento tackling the BRR, I was asked to be the QIC today. As many divine plans often occur, the 8 am soccer game was changed to later in the morning. It was time to step up. I played with my weinke to the point it became as robust as ever. I was proud and ready to put it to action. With so many regular Fighting Yank brothers representing F3 Gastonia in the BRR I was not anticipating a large PAX. What was light in number was met with great energy and zeal. As the quaint circle gathered, we had a Kotter among us with Private Benjamin returning after an extended absence. Great to have you with us today and look forward to seeing you as you shed your sad clown suit. Let’s get to it.

Warm-up (in honor of Whoopee – short and sweet)

  • SSH – IC x 10
  • Grass Pickers – IC x 10
  • Moroccan Night Clubs – IC x 20
  • Side to Side Lunge – IC x 10

Mosey to 1st Baptist Church Parking Lot

Thang:

This was introduced a few weeks ago at Downtown when the Q failed to post. I wanted to add a bit to it. The mumble chatter suggested this is hated enough that it may become a full workout at my next Q – be forewarned.

  • Walk the Plank: each PAX finds a parking space to perform 7’s:
  • 6 Merkins then side plank walk across the parking space for 1 Burp; plank walk left to return and do 5 Merkins, etc.
  • Round 2: use the curb to perform 6 Little Baby Dips; crab walk forward about half the length of the parking space line to then perform 1 crab cake (R elbow to L knee, L elbow to R knee = 1). Backwards crab walk returning to the curb.

We were ahead of schedule. I thought about adding another round but I wasn’t sure if I called that a Lincoln? Do all weinke changes have to be cities in Nebraska? I still had my main event and thought to save my creativity. Let’s mosey to the back of Belmont Central. We arrived to find the coupon fairy had dropped a few surprises in the lot just above the track.

I’ve become a fan of tabata style workouts. They define the “you vs. you” approach that causes each PAX to dig internally to find their best while having the support of others around them. Today’s workout had 4 stations with 4 exercises to focus on each area of upper and lower body, abs and cardio. Each exercise lasted 50 seconds with a brief 10 second recover. Between each set we took a short mosey around the track with one “Omaha” to run the length of the parking area before the final set.

Station 1 Station 2 Station 3 Station 4
·   Block Webbs

·   Right/Left Step over (toe taps on a block)

·   Ski Burps

·   Mountain Climbers

·   Cinderblock curls

·   Squat s/ Medicine ball

·   WWI Sit up with sand filled PVC pipe

·   Hop-over

·   CDD

·   Squat with triceps extension (use PVC pipe)

·   Dying cockroach (use bricks)

·   Single line suicide

·   Jr. Manmaker (w/o the squat)

·   Squat Merkin

·   American Hammer (w/ dumbbell)

·   Jump ropes

The PAX were kind enough to help put the coupons in the back of my car. I checked my watch and we had a few minutes left. We had worked hard and no one wanted to be shortchanged. We headed to the covered picnic tables for some Mary.

  • Rainbow Abs – IC x 10
  • Flutter kicks – IC x 10
  • Crunchy frogs – IC x 10
  • Freddie Mercury – IC x 10
  • Decline Peter Parker – IC x 10

TIME!

COT

We offered prayers for Shrimpboat and his next mission trip in December; T-Square and his family – especially his son to continue fighting; Skittles (Don Buckner) and his son (Andrew) battling some health issues; I asked for prayers to a soccer teammate of my daughter: Alayna Hogston who incurred a staph infection and has been at Levine this week as doctors try to treat her. I’ve tried to EH her dad, Mike and one day he may post, but for now their family needs extra prayers. I included a special recognition for Brownstreak and Roscoe both celebrating respective anniversaries with their M’s. We all strive to be better husbands and having a partner to share our lives is a wonderful thing.

We covered 1.8 miles in short bursts and strengthened our bodies in different ways. The best part was our small group allowed friendly banter among us to learn a bit more about the guys that make up F3. Pat Squeaker on the back this week for posting 4 times the past week. He got after it today. Look for Private Benjamin in the Cramerton and Belmont AO’s – he is ready to work. Brownstreak was at the top of his game – pushing the pace. It was a great way to start the weekend. Until the next time. Aye.

Gashouse BRR Tribute

 

At 0530 Friday in the gloom at the beautiful Rotary Pavilion, 9 PAX met to pay tribute to the men on the Gashouse BRR team who have been preparing for the BRR for the last six months or so.  At our 0530 start time, we knew that Stroganoff would be finishing his 3.9 mostly downhill miles and handing the baton to Monk so they had a 30 minute head start so we had to get busy.

YHC gave the disclaimer and saw headlights and slowed  the introduction of the warm up so Madoff could join us.

I will be celebrating my 18th wedding anniversary to my beloved M this weekend so we warmed up with 18 of:

SSH x 18

Squats x 18

Merkins x 18

Don Quixote’s x 18

Pledge of Allegiance

The BRR is a 209.2 mile relay race from Grayson Highlands State Park in Virginia to Asheville, NC.  The PAX get the pleasure of running along some of my favorite motorcycle sport touring routes. Each participant of the Gashouse Team was asked to provide their favorite exercise.  Van #1 was dialed in and gave me their exercises but van #2 didn’t respond as well so I had to make up exercises for some of  them.  I plugged these into my Weinke in advance.  The drivers are just as important as the runners so I included them as well.  Bandit drove van one and chose (of course) the Dying Cockroach.  The Mayor drove van #2 and loves core work so he chose V-Ups.

The PAX were not happy when I announced we were going to compete in the BRR relay until they realized they may get to do one exercise and rest while the rest of us took our turns but it didn’t turn out that way.  A quick mosey to the top of the parking deck and I introduced the Pavilion version of the BRR Tribute workout.

YHC began by announcing what was in store and just before we started Spiderman appeared out of nowhere as he is apt to do anytime there is a workout downtown.  He was just in time as there would be many near vertical climbs during this THANG:  (The mileage of the relay was rounded up for the # of reps counted IC

Van Driver #1  Bandit                      Dying Cockroach                             6 IC  Preceded Legs 1, 13, 24

Van Driver #2 Mayor                       V-Ups                                                 6 IC  Preceded Legs 7, 19,  31

PAX                                                       Exercise                       Mileage                     Reps

Stroganoff Leg 1 Flutter Kicks 3.9 4
Monk Leg 2 8 Ct Bodybuilders 7.5 8
Defib Leg 3 Suicides 5.2 6
Pizza Man Leg 4 Burpees 6.9 7
Tool Time Leg 5 Oblique Vups (each side) 4.8 5
Freight Leg 6 Joe Hendrix 6.7 7
Dolph Leg 7 Squats 2.3 3
Quiche Leg 8 Zombie Lunge walk 3.1 4
Outhouse Leg 9 Merkins 4.6 5
JK2 Leg 10 CDD 5.3 6
Sargento Leg 11 Bear Crawl 8.4 9
Whoopee Leg 12 Hip Slappers 6.1 7
Stroganoff Leg 13 Flutter Kicks 9.3 10
Monk Leg 14 8 Ct Bodybuilders 6.2 7
Defib Leg 15 Suicides 10.5 11
Pizza Man Leg 16 Burpees 3.2 4
Tool Time Leg 17 Oblique Vups (each side) 2.9 3
Freight Leg 18 Joe Hendrix 5 5
Dolph Leg 19 Squats 5.8 6
Quiche Leg 20 Zombie Lunge walk 3.8 4
Outhouse Leg 21 Merkins 4.6 5
JK2 Leg 22 CDD 2.6 3
Sargento Leg 23 Bear Crawl 6.6 7
Whoopee Leg 24 Hip Slappers 4 4
Stroganoff Leg 25 Flutter Kicks 4.3 5
Monk Leg 26 8 Ct Bodybuilders 4.4 5
Defib Leg 27 Suicides 9.1 10
Pizza Man Leg 28 Burpees 8 8
Tool Time Leg 29 Oblique Vups (each side) 7 7
Freight Leg 30 Joe Hendrix 4.4 5
Dolph Leg 31 Squats 6.5 7
Quiche Leg 32 Zombie Lunge walk 9.4 10
Outhouse Leg 33 Merkins 5.3 6
JK2 Leg 34 CDD 4.5 5
Sargento Leg 35 Bear Crawl 4.2 5
Whoopee Leg 36 Hip Slappers 6.5 7
         
         
         
         
         

During leg 27 (Defib Suicides) I reminded the PAX that what we were doing wasn’t as hard as what the BRR team was doing.  Someone mentioned they would rather be a van driver.  #goodpoint The Mumblechatter was strongest when the Joe Hendrix were performed (thanks a lot Freight!) up the parking deck ramp.  The suicides and bear crawls were a close second.  YHC was gassed and struggled to call out the cadence at times and this took longer than I anticipated but we sped up and completed the “race” just in time to mosey back for a quick picture and the COT.

Prayer requests for Floppy’s M, a co-worker of EZ Rider, my sister, and all the BRR teams competing in the race.  Thanks for the inspiration.

If you haven’t registered for the Gastonia CSAUP….DO IT TODAY!

Remember the 3rd F at the Schiele at 0630 tomorrow led by Dr. Feelgood.  Your own SQUIRT has his VQ tomorrow at the Schiele and Short Sale has the Fighting Yank.  EH someone and bring them along.

Always a pleasure,

Roscoe

Hills and Sprints

Started out with 7 til monk came in Hot. We did a quick warm up of …..

SSH 20ic
Wind mills 15ic
and a stretch exercise not named yet!

We were being pressured by a group setting up a booth for an event so we cut warm ups short. Sooooo we mosey over to Hawthorne Park for….

Triple Nickel:
5 Burpees @ bottom
Mosey to top of monster hill (I take full responsibility for under estimating this hill)
5 squats @ top
Mosey back down
Repeato 5X

Quiche and Tool Time blazed through this so the kept going…… Picked up the 6 and we moseyed a short ways to the “malt red cup skate park” behind Sammy’s for some….

Sprintervals (distance = 40+ yards):
sprint and jog back. repeato x 7

7 jump squats, sprint and recover walk back. repeato x 3

7 mericans, sprint and recover walk back. repeato x 3

7 apollo ohno, sprint and recover walk back. repeato x 3

7 LBC, sprint and recover walk back. repeato x 3

7 mericans, sprint and recover walk back. repeato x 3

7 CCD, sprint and recover walk back. repeato x 3

7 Squats, sprint and recover walk back. repeato x 3

7 WWII situps, sprint and recover walk back. repeato x 3

We left there to the side of Sammy’s for some street side Monkey Humpers 10ic
Then against the wall for some Hip Slappers 10 oyo left there moseyed back across to the park for 21’s with mericans. 7 1/3 way down, 7 2/3 way down, 7 full mericans down = 21. Tool Time yelling for me to keep going to break a calorie burn record so we moseyed by to the flag the long way!!!! It was time and I was short beating the record by 13 calories… Story of my life!!!

Time!!

Pledge

Anouncements:
BRR guys safe travels and safe running.
Shirmpboat on his future mission trips.

Prayer!

Brownstreak out!

merkins, get to know your bro, merkins, four corners and merkins

8 men braved the heat and posted to midoriyama today. YHC was able to make it Tuesday.  the regularly scheduled Q was unable to make it, and for reasons I can’t fully explain, I decided to accept the honor.  short disclaimer: I’m an idiot and definitely not a professional… follow me if you will.

Conditions: about 94 degrees and sunny

warmups: CDD x 30IC, monkey humpers x 20IC and flutter kicks x 15IC.

the thang

short mosey, drop for 22 merkins.  short mosey, drop for 5 one-legged double merkin burpees. the mumble chatter was beginning.

arrive at the far parking lot for get to know your bro; midoriyama edition.

question one: # of kids. ashpond has 2 x 3 = 6 burpees.         question two: # of states lived in. slaw with 5 x 3 = 15 eight count body builders.  question three: age. chewie is 20 = 20 merkins. question four: years married. blart with 13 x 3 = 39 squats. question five: months in f3. roadie with 8 x 3 = 24 lbc. question six: birth year.  def leppard 1964= 64 mountain climbers. question seven: birth month. YHC March 3×3 = 9 lunges each leg.

mosey on over to the concession stand for 25 donkey kicks, acsending testicles and a one minute BTTW hold.

mosey over to the starting parking lot for four corner escalators. corner 1, 20 merkins. corner 2, 20 merkins and 20 dolly. corner 3, 20 merkins, 20 dolly and 20 rosalita. YHC had to Omaha corner 4.  corner four, 20 merkins and 50 lbc.

mosey back to the bathrooms for more acsending testicles. circled up for pretzel crunches x 15 each leg and a 15 merkin ring of fire.

fellowship mosey back to the launching point for the pledge. with a few minutes left, circled up for 22 merkins, 10 burpees (thanks slaw), 25 lbc ( thanks ash pond) and 15 ssh (thanks roadie). ended with 22 merkins to honor our veterans.  TIME!

COT announcements: CSAUP coming up.  prayer requests: BRR team, each other.

BOM: YHC took us out.

it was an honor to have my first midoriyama Q, men.  I appreciate the push. until next time.

Philippians 4:13

Huckleberry

Really Late Backblast

Due to total Q failure on this one, all I recall is that we did a warm up, some exercises, running, probably some Mary towards the end. Regular Bandit stuff I am sure. I also know it was a Wednesday morning and that we had 13 guys show up an get better, including Ryan Ferguson who was lucky recipient of the emotional headlock from Dr. Feelgood the day before.

One last BRR training session

With the BRR waiting in the gloom on Friday, I wanted to get one last BRR hill run in.  I heard a lot of mubblechatter from the PAX of 11 at this sauna of Midoriyama but I warned everyone that we would be running!!  So it went like this…..

Warm-Up:

SSH X 15 IC

Hillbillies X 15 IC

Don Quixotes X 15 IC

The Thang:

Took off out of Midoriyama and headed towards Lowell…down and up 15% grade hills (or at least they seemed like it) for 3.5+/- miles…then detoured to the picnic area for 30 dips and 22 merkins…with time running out we moseyed back to the flag to finish with Moroccan nightclubs X 50 IC (thanks Tool Time).

Pledge

Announcements: BRR, CSAUP

Prayer: Floppy Disk’s M, Ringo, BRR participants

Thanks to the men of Midoriyama for letting us get one final run in before the BRR!!! Always a pleasure to get an opportunity to lead.

Until the next delivery….

 

#TheStorm: A Very Manly Workout…. Skipping Was Involved

7 PAX showed up for a lower body beatdown.

I rolled in early this AM and two PAX were already stretching and getting ready to go.  As 5:30 hit Top Hat came in hot and we began when he joined the group.

And we begin:

WU: (In Cadence)

  • SSH x 10
  • Moroccan Night Clubs x 10
  • Merkins x 10
  • LBC x 10

Mosey to the Football Field

-Pledge Of Allegiance-

THE THANG:

Mosey to the Goal Line

Partner UP (1 group had 3 since 7 PAX showed this AM)

-All exercise done in aggregate-

  • 300 Squats/Zombie Walk to 15 yard line
  • 300 JoeBoos (Monkey Humpers)/Backward Zombie Walk to 15 yard line
  • 300 LBC/Skip to 15 yard line
  • 300 Calf Raises/Backward Skip to the 15 yard line
  • 6 inch leg raise for 300 count/Run to 50 yard line
  • 300 Squats/Zombie Walk to 15 yard line
  • 300 JoeBoos (Monkey Humpers)/Backward Zombie Walk to 15 yard line
  • 300 LBC/Skip to 15 yard line

-Top Hat and PosiTraction got after it and were ahead of everyone today…. nice job men-

Mosey to where we started and circle up

  • Squats x 10

COT:

Nameorama

Announcements: BRR, CSAUP, Need Qs

Prayers: TSquare’s son and his family, Safety for guys doing BRR

Coffeeteria: N/A

Glad to be back and leading today!

-BA

Who and where is Dolph???

12 PAX showed up to get some BRR training in at Derecho on this fine holiday. (well 11 for sure…. this Dolph guy is questionable nobody saw him at warm-up or COT? )… YHC changed the time today to allow us a little more shuteye however one PAX who needed a little more possibly showed up  …so the rest of us PAX did Moroccan Night Clubs until Dolph showed up….I lost count at 3,000…..and then we greeted him with our best side while doing Monkey Humpers!

 

Warm-up:

Moroccan Nightclubs – 3,000 +/- a few

Monkey Humpers- 10,000 +/- a few

 

The Thang:

I’m really not that creative….and this is a running AO, so here it goes…..

We Ran …below is what I recorded

Miles- 5.25 miles +/- ….we were spread out and all took a slightly different route

Average Pace – 8.37 Ave Pace – again slightly different for each runner

Pledge

COT

Nameorama

Prayers

Monks brother in laws mother, Shrimpboat for mission trip in December, BRR teams to be injury free, and for any 2.0’s deciding to try to shoot Tool Time with a pellet gun! (it won’t end up good for them or YHC….Remember Monk ….nearest Jail if I don’t show up at the next EZ on time)

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Self-Deception and Justification (Part 1) – Saul and David – Third F

Approximately a dozen men posted early for the pre-workout Third F including Spud, a HIM on IR whose presence was appreciated.  After opening with a prayer and invitation for the opening of our hearts and minds we began the following lesson with interactive discussion.

After hearing repeated requests from the people of Israel, God agreed to give them a king. Through the prophet Samuel, God anointed Saul the first king of Israel. For a while things were good.  Saul was victorious in battle and followed God’s instructions, revealed through Samuel.  Unfortunately Saul began to only partially follow God’s commands and Saul and Samuel’s relationship became strained.  Saul continued to pull away from God until Samuel finally revealed to Saul that he had crossed the line. No longer would Saul be protected. Saul begged Samuel to forgive him and go home together, but Samuel was not moved.  Saul became furious at Samuel, even ripped the prophet’s robe during the exchange.  Upset and disappointed with Saul Samuel would soon anoint another king, David, the shephard boy son of Jesse.

On Thursday there were ominous clouds in the sky as YHC headed home.  As the first raindrops fell I saw a high school age young man walking down the sidewalk and felt the call to offer a ride or an umbrella at the least.  With a car to the right I hesitated to get over and the median prevented a U-turn after I passed.  Moments later the skies opened and a few drops turned into a downpour. Maybe I wouldn’t stop. By now my mind entertained a number of thoughts:  He is probably heading for the apartments close by.  He is already soaked so it really doesn’t matter.  He wouldn’t want a ride from a stranger.  I’m not sure if the umbrella is still in the car.  I didn’t turn around and instantly my mind had begun to process information and create a story to justify my decision.  And, now, I wonder.  What was that voice and what happened when I failed to listen.

Saul certainly had a conscience and felt guidance for ethical decision making, but even clearer was the prophet of God telling him in plain terms what to do.  What happened when Saul failed to follow orders? If we read on, he became angry at Samuel, paranoid, made up stories in his head, etc., etc.  He had to create a reality that justified the decision he had made. Saul perceived himself as even greater and everyone else as less.  Isn’t that what we do as human beings … justify those decisions we make by interpreting our circumstances to match the decision?  That “reality” may or may not be the truth.  Most often we magnify our own positives and everyone else’s negatives.

Following Saul, Samuel’s second anointed king, David, also dealt with sinful shortcomings. Committing adultery and murder, David hid in a web of lies to hide his selfish actions.  But once confronted by the prophet Nathan David’s response was different.  He didn’t build himself up or put everyone else down.  Showing true repentance, David ripped his robe, fasted, prayed, wept, and, then, accepted God’s punishment and tough justice.  David accepted responsibility for his actions, a part of true repentance.

When we hear the voice, the call, (or in my opinion, the Holy Spirit) free will gives us the opportunity to act or not act.  Either way, our perception from that moment will shift to justify our decision.  Taking action and responding to such a call leads to a clear, truthful reality. Ignore the call and the justification process will begin.

In the book, Leadership and Self-Deception by the Arbinger Institute, failing to “follow our gut” or answer the call puts us into “a box.”  Once in the box we have to support our decisions by deceiving ourselves through a body of made up evidence.  For example, if you have a child you can remember those nights when the baby was crying and you remained still, very still.  I think I even made sure to keep breathing slow and steady.  My M will think I am asleep. But that darn voice would suggest I get up and take care of the baby. LET THE GAMES BEGIN!  I would think, I worked really hard today and need sleep for tomorrow.  My wife can sleep all day.  I mean, I bust my tail and what is she doing all day? … just hanging out with a baby.  

The scary thing about being “in the box” is we begin to see others more like objects than fellow brothers and sisters / children of God with their own unique struggles and challenges.  The box is a house of lies where I become a better person than I am and everyone else is seen from a selfish perspective and less than they really are.

Stroganoff touched on this perspective at the Back Woods Brawl with his description of the “Sandy V.”  Roscoe refreshed us on that discussion.  Whoopee shared a missed opportunity to consider the perspective of his daughters, tired after the first week of school, as he worked a masterful guilt trip on them for a desired action.

Self-deception breeds fear, mistrust, and conflict.  The “bad guy” becomes super bad.  We become really deserving of whatever we choose to do.  In the box we deny our own moral compass the ability to do its job.  No longer can we trust ourselves to have good judgement until we recognize the situation and get back to reality.  Next week we will get clearer on the symptoms of being in the box, especially the impact made on our relationships.  I hope we can also begin to figure out how to get out of the box.  Saul and David have provided some clues.

Great interactive discussion men!

THE CLIMB – CSAUP Pre-Blast #2 – “Utterly Pointless” Violation

UPDATED 9-26-16

Friday Night festivities to include:

Third F – Leadership on Veteran’s Day – Guest presenter – DREDD (Veteran, Country Lawyer and Co-founder of F3)

CPR – Ever wonder whether your F3 brothers could provide cardiac support in an emergency situation?  Gastonia Region Nantan, Whoopee, who is also a cardiologist will provide an opportunity for you to review / learn this life-saving skill.  We have personally seen this needed at an event before … and a life was saved.

Q School – New to leading an F3 workout or want to develop your leadership?  This is your opportunity.  Give those new guys the EH to come learn to lead a workout.  They will be better for it!

“Manly Man” Sport Warm ups – Loosen up and check that pride as some favorite sporting activities are enhanced for CSAUP worthiness

Sad clown disease has mutated into an even more pervasive, devastating societal ill reaching every level of government, our schools, and even our communities of faith. To combat the spread and cure the infected the GasHouse has learned that a secret stock of vaccine has been stolen from the CDC and now is hidden in our very midst. Only those with a true “Y chromosome” can enter into the lawless region at the foot of Crowder’s Mountain to find the antidote.

The Climb will be an “Amazing Race” style CSAUP demanding your best as teams work through clues and challenges to locate and rescue the antidote. In preparation teams will reside in cabins together and begin planning their course of action. Please indicate those PAX you want to include. Depending on numbers we may combine groups or split, but you will do our best to keep you with the brothers you have requested. Utilizing the natural beauty of Crowder’s Ridge camp and Crowder’s Mountain State Park expect a truly “mountaintop” experience.

PAX to convene on Veteran’s Day, Friday, November 11 with welcome table open from 1700 – 1800. Once we have assigned accommodations all PAX will enjoy a pre-Thang Thang. Dinner will be provided followed by periods of fellowship, and faith. Make every effort to attend Friday night.

Crowder’s Ridge has cabin accommodations, showers, etc. AND a mud pit, lake, and a BIG  mountain.  This is the perfect CSAUP venue so you should probably just stay home!

Fee for the overnight event – $50
Saturday morning only (bulk of first F) – $20
If not able to spend Friday night, please arrive Saturday morning by 0515.

To Register go to: https://crowdersridge.churchcenteronline.com/registrations/events/39614
The Ms and 2.0s are welcome Saturday starting at 10:00 for celebratory fellowship or to comfort battle wounds.  There is also an option on the registration for paintball (M’s and 2.0s welcome) following the CSAUP event which will be run by the Crowder’s Ridge Camp staff.

Email questions to:  wcurrent@currentsmiles.com

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