F3 Gastonia

Fitness, Fellowship, Faith

Day: December 3, 2016

Crazy 10s

December 3, 2016 / / 0 Comments

First time back to Gashouse in exactly a month having been out sick myself the past couple weeks and a sick toddler before that and out of town before that.  Felt good to be back home!  Thanks to the 8 other HIM who hung in there with me.

Warmup:  Imperial Walkers ICx20, SideStraddleHop ICx30, Don Quixote ICx30, LBC ICx15, PlankJack ICx15, Slow Mosey including ButtKickers, High Knees and Karaoke L and R.  Pledge to Old Glory.

Mosey up the hill westward to the little church for a little Ring of Fire.  Then the pax shared prayers during a round of Walkerstrong.  And as is my signature, we saluted Garrison Blvd with MonkeyHumpers IC x 10.

Mosey down to the library for MoroccanNightClubs ICx50.  Mosey over to the wall for Dips ICx10.  Then we moseyed to the steps behind First Presby for….

The Thang

Inspired by a Pinterest post of “Crazy 8s” exercises (8 reps of 8 exercises) I decided to two-up the incredibly fit lady in the picture and created our “Crazy 10s”.  Ten exercises at 3 different pain stations in increasing rounds, beginning with one each and increasing by 1 each at each station with the goal of ending with 10 of each exercise….bottom of the steps, top of the steps behind the “Pad” building and down the driveway next to the playground. Exercises were:  SSH, Freddie Mercury, Mt. Climbers, Squats, Merkins, Lunges, Burpees, American Hammer, LBC and 10 second plank.  At the “nine” station, we received the 5 minute warning so had to Omaha ….however it is definitely worth noting Messy and Phelps (2 of the 2.0s) had already completed their “ten” station and ran back to help Madoff and AT-AT complete their nines.

We moseyed back home and heard the dismissal bell on the way…..sorry for running late guys!

Name-o-Rama was fun giving AT-AT his name…..he is a huge Star Wars fan and his favorite exercise was the Imperial Walker!!

Prayer concerns for visits with grandparents and a couple different illnesses/injuries. Announcements — Convergence of all Gastonia region AOs at Gashouse in 2 weeks, 12.17.16 to benefit Operation Sweet Tooth and West Gastonia Boys and Girls Club.  Bring an unwrapped toy or 2….or 10.  Also same date, come to The Round Bistro 7-10pm to find out why YHC is the Renaissance Man, DaVinci…..(I’m playing and singing for your entertainment!)

Moleskin — Great to see several young dudes (Madoff’s 2.0 and a couple friends) and that they not only kept up, but were in the lead most of the way!!  Great work young men!!!!  Great work Madoff for bringing them from the 2nd level of concentrica into the 1st.  Hope to see them more and more of their buddies too!

Merkins and more with plenty of Pax

December 3, 2016 / / 0 Comments

It was a perfect morning to show up early to setup and prepare my beatdown for the Pax. Then it all quickly changed. Pax kept flowing in, one after another. 5, 10, 15, 25, 30 and on. We truly have something special going here with F3. What a showing!!!

After quick circle up of over 35+ pax and no FNG’s present I gave an abbreviated disclaimer and we were off.

The thang….

Ruckers, led by Cobra Kai, headed back to Starbucks.

We mosied over to the parking lot on McCammon Street.

Circle up, a big circle with 35ish guys

  • 35 SSH IC
  • 20 hill billy walkers
  • Moroccan night clubs

After quick word on hope, our monthly theme. We took off and mosied over to upper parking driveway.

Count off in threes and split up into 3s. 1’s with Backdraft (who was a 2), 2’s over with Flat Tire & Bubba Bump, and Taf and I with the 3s.

Group 1 – positioned by the driveway hill
20 lbc at the top
Run to the bottom
10 Merkins
Run back to the top and repeat 5X

Group 2 – pyramid of Merkins
10 Merkins
Rest
10+3
Rest
10+3+3
Repeat this sequence for 8 minutes and modify* as required

Group 3 – Legs
20 LSS
20 Lunges
20 Sumo Squats
20 Calf Raises

With the three groups split up and off and running, the pax were cruising. Unfortunately, it wasn’t that easy. A little organized chaos ensued regarding when are we roating, who’s leading the roation, etc…etc… but after each group roated through, I called the Ace Santini.

Santini rounded the pax up into a platoon of 5 squads. I called exercises while one at a time each squadron ran from the parking lot down the hill on Massey St. then bear crawl half way back up the hill and finish up into the platoon. When the six was back, the next squad took off. We continued until all squads made a trip down the hill and back. While the squad ran, exercises called out included:
15 Merkins
10 Diamond Merkins
10 Wide Arm Merkins
10 Carolina Drydocks
15 SSH
10 monkey humpers (favorite for all not in the front of the squads)
10 Mountain Climbers
10 Flutter kicks
20 Freddy Mercury’s
20 American Hammers
15 Hello Dollys

We rounded this up with a mosey back down McCammon and into the parking lot of WEP for COT.

NMM
Where do I start..??..?? The fact that I had a full weinkie planned that included pre planned and pre setup pain stations along the Joe Davis run was quickly thrown out with 35 pax in attendance. The first thing the Q needs is a solid weinkie…but that weinkie needs to be flexible for anything. Ironically, as many of the pax called out, after our first COP my weinkie fell on the ground. It was symbolic of how much of an audible I was calling.

Today we had some pax from Gashouse (Gastonia) and Metro. The Nomads from GasHouse where in attendance. These Pax pick different locations on Saturday and post up. Awesome idea Pax. I enjoyed coffeeteria with you and looking forward to posting together again. Here’s there BB from today: http://f3nation.com/2016/12/03/hope/ Taf was representing from metro. This HIM introduced me to F3 a few years ago. Honored to have him in attendance.

Mumblechatter – it was Saturday after all. Time to have some fun and mumble chatter was high. From Barry Manalow pushing Lug Nut up Massy st to CSPAN bantering with Bubba Gump during the platoon of pain. And of course, the organized chaos chatter on rotations.

There was a challenge thrown out by all…with no FNG’s present and 30+ pax in attendance, we need to EH our neighbors, co-workers, family, the guy at the grocery store, anyone….we all know the unique value F3 brings to our lives. Let’s give it away.

Announcements
Christmas party – sign up and go. CSPAN will help sponsor any pax looking to go. Connect with him for details.

Joe Davis run – That was my theme for the day. It’s 1/7. Sign up. Bolt and Mary Lou (voluntold) will be doing burpees for each pax that beat them in the race and those that we sign up. Bolt has the details.

Prayers
Keep all of our pax family and friends in our prayers.

Keep Bounce House friend Jordan in your prayers. Jordan, who is in his teens, has suffered a number of sports related concussions.

As always, it’s an honor to lead leaders. Ginsu, thank you for giving the me the Q. You’re doing a great job on running this awesome AO we call The Fort.

WhatDid out!

Hope

December 3, 2016 / / 0 Comments

3 Amigos met Dolph at The Fort this morning for another Nomads journey. There was a moment when the amigos arrival was questioned as an owl swooped down in front of the windshield of Def Leppard’s momma’s car on the interstate. The reaction of all three will not be told but we shield-locked and pushed on.

Whatdid(his F3 name! should’ve got the story on that) did a great job today. We talked afterwards and he explained how he really put the effort into preparing for anything. He had cones and various things laid out throughout the area ready for a beatdown. The one thing he wasn’t expecting was 40 HIMS showing up. Knowing we couldn’t run his workout with that number he modified and did a great job of it. I feel like we could’ve done a few more merkins though! Whatdid spoke about the theme of the month being hope. Great words indeed. Great group of guys down at The Fort! I felt I was among my people with all the mummblechatter.

Slaw has continued to amaze me on these trips showing his skill for movie line memory. I can’t remember what we watched from the redbox last week but this guy is throwing out lines from The Three Amigos like it just came out yesterday. Don’t get me wrong I loved that movie in the 2nd grade back in the 80’s but I don’t remember much about it. The ride home went smooth(Dolph good luck on your work project today) thanks to Def Leppard’s M’s sunglasses. A guy as cool as you can pull of anything.

Hope- I feel like The Lord has been speaking to me a lot about this lately. Every time I turn around something comes up. Whether it’s about hope, struggle, or suffering. We all have struggles.  We as F3 men have each other to lean on to get through these times but there are so many that don’t have that in their life. Take a moment to talk to people and see whats going on with them. It doesn’t always have to be an EH to a workout. That may not be what they need. As we say it’s more than just a workout! See if there is some way you can help create hope in someone’s life. Without hope what’s the point. I believe it was Billy Graham that said I have read the end of the Bible it’s going to be all right!

 

Past Workouts

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