Fitness, Fellowship, Faith

Day: December 2, 2016

What… No Boy Wonder?

Maintaining my fitness is a critical responsibility to those in the inner circles of our Concentrica… this is my M and 2.0s. It’s important that I make the 1st F a priority because they rely on me. Lately… with work and family activities seeming to be at a all time high, I have been slacking off on my 1st F responsibilities. As a result… i’m not where i was 6 months ago and looking to change that. The good news… I have all the tools and motivation I need with F3, just need to get out of the fart sack and do the work.

Well, I could use all the extra Q power I can muster. So as I prepared for today’s Q earlier this week, I was looking hard for something extra in the tank. I remembered that last time I was hanging out with Bruce Wayne, he said it was cool if I borrowed one of his bat suits. Well…maybe Mrs. Bandit bought me a Batman t-shirt with a black cape for Halloween. So when the Bat Clock went off at 0440, Bandit put down the cowboy hat, and suited up to go fight evil… Bandit dressed as Bat Man.

It was 0529 and with an official Double Digit Midget (lexicon – look it up), we knocked out the Disclaimer and Pledge and then got to work. Here is what happened today in Downtown Gotham gloom…

Warm Up
– SSH x 20
– Squat x 20
– Toy Solider x 10
– Don Quixote x 10 (for Tool Time)
– We threw in some Monkey Humpers for the late arrivals – kind of a salute if you will.
– Press, Press, Fling (for Roscoe) x1 #NotAnExcercise

Mosied to the parking deck for a modified Four Corners. Along the way, lots of comments on who the most powerful super hero is. Of course it is BATMAN!!!!!!!! Each station was IC as we progressed up one level.
– Dying Cockroaches x20
– LBC x20
– American Hammers x20
– Mountain Climbers x20

Rinse and repeat as we traversed back down. Then off with a short mosey to Place De L’Art to grab a bench for some Arm Squats and Step Ups
– Arm Squats (aka Dips) IC x15
– Step Ups IC x 20
– Rinse and repeat x2

Next we mosey back to the Pavilion, then to the west end of the parking lot to partner up for some Dora 1-2-3. Along the way YHC dialed up some motivational music on the Bat Communicator. A little Rocky, Chariots of Fire, Top Gun, Star Wars…
– Mericans x100
– LBCs x200
– Squats x300

Somewhere near the end of Dora 1-2-3, we lost Whoppee… off to save lives again. #HIM

Next we mosey back near the Pavillion for some wall work with…
– Wall Sit w/ air press x20
– Donkey Kick’s x20
– Hip Slappers x5 (YHC really looking around for Robin at this point)

We wrapped things up back at that Pavillion with 3 Minutes of Mary… thanks to Stroganoff for the 40 flutter kicks. Ouch!

Finally, we finish with COT, Namarama and BOM

Gashouse Convergence in support of Operation Sweet Tooth

The year 2016 has been spectacular for Gastonia F3.  The PAX have been pushing the rock and expanding our footprint to impact men and our community.  The launch and growth of Midoriyama, Folsom, and the Fighting Yank have meant more choices for first F opportunities.  The F3 Nomads has helped men experience other AO’s and form friendships outside our region.  The training, preparation, and completion of our first ever Blue Ridge Relay team has formed tighter bonds between men.  The combination of all three F’s in events has been a signature of the Gashouse’s short existence as evidenced by the Backwoods Brawl and the recent epic #CSAUP “The Climb” at Crowder’s Mountain.  Dr. Feelgood pulled that one off during trying times and we are grateful for his dedication to make it happen.  Getting Dredd and CSPAN to speak on Veteran’s Day was a real treat.  Many men were ready to charge the hill and take no prisoners.  What a great event!  If we can repeat that next year I expect at least double the numbers.

The Gashouse has a lot to be thankful for.  One of the blessings of living third is impacting others through leadership at home, at work, and in our community.  It is to that end that I announce the December convergence at the Schiele on December 17th in honor of Operation Sweet Tooth.

Last Christmas, F3 Gastonia sponsored a family at Jobu’s recommendation and the generosity was overwhelming.  This year, in that same spirit, Gastonia F3 is going to partner with Operation Sweet Tooth in support of the Boys and Girls Club of Greater Gaston.  http://www.bgcgreatergaston.org/

Why Operation Sweet Tooth you ask?

Earlier this year, F3 Olive lost his 8 year old daughter Christina Marie Latini unexpectedly.  There were many prayers lifted for Olive and his family in COT’s and backblasts during this time.  As a testament to his family’s faith and resolve, Olive is using the tragedy for good by creating a 501(c) 3 organization in honor of Christina.

“To honor her memory, the mission of Operation Sweet Tooth is to keep her spirit alive by providing hope and joy to children who may be sick, less fortunate, homeless, or just need to have their spirits lifted. The goal is to provide toys, gifts and items of need through various fundraising efforts in hope that we can have of positive impact and experience on their lives.”

https://operationsweettooth.org/

“Not all of us can do great things. But we can do small things with great love.  ”Mother Teresa

What:  Convergence workout

When:  December 17th

Where:  Schiele Museum

Who:  Bandit and Roscoe QIC

Why:  Because you have overcome Sad Clown Syndrome and want to live third by helping others and giving back

Price of admission:  At minimum something to donate on the list below. There is no maximum donation!  You can also donate cash directly to #OST and get the deduction.  YHC will have donation forms available.

What to donate:  Cash or check to Operation Sweet Tooth

$5 and $10 Gift Cards from Best Buy, Game Stop, Walmart, AMF Bowling, etc

Circuit Training items:jump ropes, hula hoops, basketballs, footballs, multipurpose game balls, cones, etc.

Art Supplies: Charcoal, Calligraphy sets, Art Pencil Sets, Paint, Easels,

School Supplies: Pencils, Notebooks, 3 Ring Binders, Erasers, Construction Paper, etc.

Snacks: Anything healthy: pre-packaged snacks like popcorn, low fat/low sodium potato chips, etc. (Boys and Girls Club feed approximately 200 Kids a day)

Start EH’ing your friends now!  Read some old backblasts on F3Nation.com and find those PAX that we haven’t seen for a while and pick them up and bring them.  If you are on IR, bring a gift in time for the COT and do bible study and coffeerama with us.  For every FNG at the convergence, Bandit and I will perform twenty burpees at the end of the workout and buy your coffee at Panera afterwards.  For every Kotter we welcome back, all the PAX will perform ten hip slappers each.*

So prepare your M that when you come home from Panera on December 17th, (sometime before lunch), your spirits will be lifted and your heart, mind, and body will be ready for the holidays and the real reason for the season!

*Disclaimer:  There will be no backwards running.

Golf and a 6 pack

Since we make a habit of leaving our home and family so often to go hang out with the men of F3 – why not make it sound like we’re doing what our wives all probably think we’re doing anyways? Time for some golf and a 6 pack with the boys!

 

With that theme in mind, all 11 pax grabbed a frisbee disc and prepared for some cardio and core work to build our 6 pack stomachs!

Warmup:

SSH x 20 ic

The Thang:

5 Frisbee Golf “Holes” – pair up and stagger start at each hole

While disc is in the air, you sprint. After it hits the ground you must lunge to the disc where it lays.

Hole 1 = 10x the # of throws, Mericans!

Hole 2 = 10x the # of throws, WWII Sit ups

Hole 3 = 10x # of throws, Burpees

Hole 4 = 10x # of throws, CDDs (aka “Def Lepups”)

Hole 5 = 10x # of throws, Mountain Climbers

Onto the “19th Hole Clubhouse” for a 6 pack! (Time for cardio and core work!)

  • “Billy Bad Arses” (yes, I created and named my own new exercise) = 5 Pullups, suicide sprint to end of parking lot, 20 Mericans x rinse and repeat 3 times
    • (was going to be for every stroke over par but we semi-omaha’ed due to time and possible merlot-splashing-chatter)
  • LBCs x 30 ic
  • Flutter Kicks x 20 ic
  • American Hammers x 50 sc

COT:

Blessed to share a message on my heart = life is a symphony of highs and lows. To enjoy and appreciate the “highs” you must have endured “lows” for perspective. The best meal, shower, sleep I’ve had in years all took place the day after the CSAUP. How often we take for granted the simple ability to breath until we get congested with a head cold. My appreciation for family is at a “high” after enduring the “low” of a year in the hospital with countless chemo sessions and surgeries while my wife battled cancer.

Thank the Lord for your many blessings and remember that if things are “going well” all the time, you will never appreciate them as much.

The Pledge, Announcements, Prayers then named our FNG, “Swimmer” (He works at Siemens and has 5 kids so we were VERY NICE to him.) 🙂

Welcome Swimmer and thanks to the rest of this incredible group of men. I’m extremely grateful to join you every week and especially to call you my friends.

Aye! 

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