Fitness, Fellowship, Faith

Month: January 2017 (Page 1 of 5)

February 3rd F Preblast for the Gashouse

It was not long ago that that we heard a powerful testimony from Dredd “It all begins with love. You can not lead a man to his death unless he knows you love him”. We always enter the month of February planning on how we can make our sweethearts smile without spending too much money. In February 2017 I challenge you to do something different. I challenge you to find and practice a selfless love; expecting nothing in return.

As you read the suggested passages on the love of Christ towards us and discuss them at Coffeerama I hope you will find inspiration to love in a way you never have before.
Week 1) 1 Corinthians chapter 13: 1-7. We normally read these verses at weddings,
How did Christ show these things towards us?
Do we practice these things with our family? How can we do better?
Verses 1-3 talk about many of the spiritual gifts. How do these compare to Love?

Week 2) Ephesians Chapter 5:25-33
What command did Paul give us as men towards our wives?
How did Christ demonstrate this?

Week 3) 1 Corinthians 13: 4-13
Verse 11 talks about formerly being a child. What is the Apostle Paul implying in this love chapter?
Which part of these verses can we improve at?

Week 4) John 13:1-17 In this passage Jesus washes the disciples feet. How does he demonstrate the love attributes found in 1 Corinthians? How can we demonstrate them, as he charges us in verse 17?

Hushpuppy will tweet out the verses before each Saturday workout.  EH a friend, offer to buy them coffee after. Study and share these verses and most of all, live them in your homes and businesses!
See you in the gloom!

Body By Tiny Tanks M

11 showed in the gloom and cold to push the rock at the Storm.  No FNGs present so abridged version of disclaimer given.  YHC did stress that today’s work out was completely stolen from a bootcamp class his M taught.  Some modifications were added to accommodate present coupons and time, but all mumble chatter and complaints should not be directed at the Q.

Top Hat was coming in hot at go time, so YHC quickly got the pax moving so he’d have to hustle to catch up.  As the planned workout would leave little time to spare, a formal warm up was skipped.

Warm Up:

No time for a proper warm up! Long mosey around the parking lots ending at the softball fields.

The Thang:

Six stations.  Pax will conduct exercises on cards at each station for 4 consecutive minutes.  Goal is to perform each superset on the cards 4 times.  Bonus for EC!  After each set, 2 minutes mosey.

  • Station 1:
    • Burpees x 10
    • Jump Squats x 10
  • Station 2:
    • Back Row w/ cinderblock x 10
    • Sumo High Pull w/ cinderblock x 15
  • Station 3:
    • Squat Press w/ cinderblock x 10
    • Shoulder to shoulder press w/ cinderblock x 15 (going over head)
  • Station 4:
    • T Merkins x 10
    • Up/Down Planks x 15
  • Station 5:
    • Dips x 10
    • Tricep Merkins x 15
  • Station 6:
    • Curls w/ cinderblock x 10
    • Reverse Grip Rows w/ cinderblock x15

Last 2 stations where shortened 30 seconds and 1 mosey was skipped to ensure completion on Time. With 2 minutes to spare, mosey back to start to close out. And Time

Pledge

Announcements:

  • Need Q’s at TheStorm, Goat Island and the Yank!
  • Palmetto 200 meeting on 7 Feb @ Cramer Mountain Club.
  • Tiny Tank has the Q @ Goat Island on Thursday.  Workout will honor Army CPT Dan Whitten who died February 2, 2010 while on patrol in Afghanistan.

Prayer Request:

  • Top Hat’s Father

Once again I am honored to be able to lead and lock shields with my fellow F3 Brothers in the Gloom.  I appreciate every drop of sweat we put in together and look forward to continuing to sharpen myself with you all.

BB from a VQ…not bad for a FNG!

29 degrees…12 men braved the cold for a good old fashion beat down by a VQ

Pledge, SSH, Grass Pickers, mosey to the pavilion

Round 1 – Warm up

Legs – Box Jumps x10, Step Ups x10, Low Slow Squats with a jump x10, mosey

Core – American Hammer x10, Peter Parkers x10, Plank to Pushup x10, mosey

Arms – Hip Slappers x10, Merkins x10, Carolina Dry Docks x10, mosey

Round 2 – Double Trouble

Legs – Box Jumps x10, Step Ups x10, Low Slow Squats with a jump x10, So much fun lets do it all again, mosey

Core – American Hammer x10, Peter Parkers x10, Plank to Pushup x10, and again too much fun not to do it again, mosey

Arms – Hip Slappers x10, Merkins x10, Carolina Dry Docks x10, the burn is setting in…do it again, mosey

Round 3 – Speed Round

Legs – As many box jumps as you can in 30sec, mosey

Core – As many Peter Parks as you can in 30sec, mosey

Arms – 10 hip slappers plus one more to remember the morning by, mosey back to the cars

Announcements, Name O Rama, Prayer Requests, Pray!

So Many Names

4 Gastonia Nomads went to Denver’s SVU for a 4 year anniversary convergence. Having just visited one of their other AO’s, The Mustang, not to long ago we found some familiar faces. However I was not expecting to see Justin Timberlake! That guy was everywhere. A true hustler.

The trip there and back, which is half of what the nomad experience is all about, was ripe with good conversation. Thus the name of this BB. I couldn’t pick just one idea!

Denver is full of HIM’s. A very welcoming crowd. SVU is a great neighborhood AO. They really like to run backwards up there. I was a little disappointed that the PAX from Mustang haven’t been able to get the PAX of SVU to perform the SV exercises yet but with time maybe?  I was pleased to run into an old friend I haven’t seen in years(Goodwrench). I went to school with this guy from elementary through High School. This makes two times I’ve reconnected with an old friend through F3 and traveling with the Nomads. You just never know what you will find on the road.

Who else wants to join the fun?

YHC and Kiish started out with 3 miles of extra, extra, extra credit.

Whoopee joined them at the Teeter for 2 miles of extra, extra credit.

Stroganoff was picked up at his house for 2 miles of extra credit.

Finally, we picked up the PAX for 5 or 6 miles of the regular workout.

Fun was had by all. Good work men, you’ve earned some rest on this Lord’s Day.

Aye!!!

Dab On Them Folks

15 Pax arrived at the Fighting Yank to experience my VQ.  Shad Rap brought an FNG, his brave 2.0.  Disclaimer was given and it was made clear to the FNG he was an idiot for following me.

Warm Up:

  • SSH x 25 IC
  • Imperial Walkers x 17 IC
  • Flutter Kicks x 15 IC

Counting was a struggle for me this morning, and the Pax pointed that out.

The Thang:

Slow mosey up to the track behind the middle school.  YHC explained my first F3 workout was Qed by Keesh.  Quishe did a workout called The Dab.  Ironically enough, Keash was there this morning to experience that workout once again. YHC did a slight variation of Qeesh’s Dab workout.

YHC announced we would do 10 burpees in a minute, then 25 Mericans in a minute, 10 more burpees in a minute, then 40 Monkey Humpers in a minute and lastly 10 more burpees in a minute.  If you finished early, as Tiny Tank typically does, you had a rest until the next exercise.  YHC said to Omaha when necessary.  Mayor and Tool Time almost instantly were calling for an Omaha, but Dolph started salivating when he heard about the number of burpees we were going to do.

Each set was followed with a slow mosey around the track.

Rinse and Repeat 3 more times.

Countoffs were clearly not a strong point of the Pax.

We picked a partner and started a Dora 1-2-3 with an extra exercise to start.  Fifty Leg Throws, 100 Mericans, 200 LBC’s and 300 Squats.  Baggy shorts and no leggings was not the optimal attire for Qeash’s partner, Flush, during the Leg Throws.

After the Leg Throws Pax 1 would start on the Mericans while Pax 2 would Bear Crawl out and Lunge back.

Mosey back to the flag.

Pledge

Prayer Request’s:

  • Shad Rap’s mother-in-law
  • Wheezy’s mother-in-law (“safe travels”)
  • Becky Waters – hit by a drunk driver

Eight Pax then went to Cherubs for a little bit of breakfast goodness.  At breakfast we learned Mayor is a big North Carolina State baseball fan and Wheezy is a liver mush connoisseur.

Thanks to all the Pax that showed up to experience my VQ!

What day is it?

When I volunteered to take the Q from Gastone earlier in the week (would have been his 3rd Q in a row for him and honestly, I didn’t want to receive a beatdown from a grumpy Gastone-happy Gastone is tough enough-I can’t imagine a grumpy one after 3 days of Q in a row…), I did not think about what my work week would be like. I guess we all have rough weeks and that is nothing special-we just get thru them and learn from them how to cope and appreciate the better times. It was a rough week and Thursday night I sat in my comfy chair with my dog Seymour, put on my ascott and bathrobe with matching slippers, lit my pipe, poured myself a scotch and worked on my weinke. I googled the date and looked for big events that occurred on this date in history-unfortunately I put the wrong date in-I put 1/28/17. Many important events occurred on this date, however the one that got my attention was the explosion of the Challenger 10 which killed all 7 passengers on 1/28/17 in 1986. I built my weinke around this, not realizing until I was finished that this was the wrong date. Once I realized I had the wrong date, I decided go with it anyway and make it work-no one will even notice what day it is, right? Who really listens to me anyway? As the Q, I am just some background noise like the guy named Steven in the back row snoring during some discussion about Henry VIII in 8th grade history class, right? Not today-as I broke into the game plan while we moseyed during the first 30 seconds, the cat was out of the bag and my mistake was pointed out by some knucklehead in the back of the mosey-my response-Don’t confuse me with the facts, keep moving and don’t interrupt me. I’m on a roll (I think)…..that lasted about 5 seconds so I then came clean and explained my mistake. Thankfully there was no mutiny and we kept going. Here is what I remember:

WU: 7 IC (7 crew members on Challenger 10) SSH, Squats, Merkins, then 7 burpees OYO

Pledge

Mosey toward the parking deck with above quick discussion of the game plan then an explanation of why we were discussing tomorrow’s events today. We were going to do a (sort of) circle workout to represent the O ring that was responsible for the explosion. This would start with Hip Slappers on the wall X 10 then mosey to the parking deck. At the parking deck we were given instructions for the exercises-flutter kicks OYO to exhaustion then up the deck to the top for Merkins to exhaustion. In retrospect I wish we had done these IC as I think I seem to push myself more when we are counting-note to self for future. Once sufficient fatigue was achieved, mosey back to start past the art thing completing our circle.

At the start line (between cycles) I tried to give other important events that occurred either on 1/27 or 1/28 in the past and discuss a little about the Challenger 10 or present a quick excerpt from the Freedom from Fear book we are reviewing at the Crusade Ao on Tuesdays. Some of the events in history included Liberation of the remaining inmates of Auschwitz concentration camp in 1945, founding of the Univ of GA in 1785 (first public university in the US-I have been told if you drive thru Athens, GA with your window down they will try to slide a diploma in your car), and Andre the Giant died in 1993 from a heart attack.

We did this cycle 4 times-there were a few minor modifications along the way, but this was basically it. We did do 31 hip slappers during round 3 (I think)-thanks Squirt, you counting right next to me was the only reason I got to 31-tomorrow is the 31st anniversary of the Challenger explosion. My shoulders are still feeling that.

Thanks to the pax for putting up with my history lesson, even if it was the wrong date.

We finished with the COT, prayers, and named our FNG Geddy Lee.

The part from the book Freedom from Fear was basically encouragement to live each day to the fullest-something I needed to not only read today, but put into practice-think I probably failed at this today if I am honest with myself. I was grumpy at work and really was not focusing on the important things-“I want to seize every day that is given to me. I believe each day is a gift from “The Sweet Hereafter” was part of the excerpt I read-too bad I didn’t listen to myself. Tomorrow will be better.

By the way, Rush still sucks.

Whoopee

Baseball

11 PAX made baseball a little more exciting at Midoriyama today by actually moving. It’s no secret that I am not a fan of the sport. I’ve tried but just cannot get in to it. I would much rather watch underwater basket weaving. Midoriyama has a lot of ball fields so I figured I might as well put them to good use.

Warmup:

Morrocan Nightclubs while we waited for all the PAX to get to the circle

SSH x 20 ic

Alternate high knees and butt kickers for a few minutes

Mosey to the baseball diamond

The Thang:

I made a bunch of cards with different hits and exercises and put them in a bag. Each PAX took a turn at bat by pulling one out. If it was indeed a hit we ran the bases and performed the exercise at that base. Multiples of the below were in the bag.

Foul ball- 40 Tri Dips at the bleacher or run the entire fence

Pop Fly(out)-10 burpees where you stand

Bunt(out)- 20 squats where you stand

Single-30 LBC’s or 20 merkins or lunge to 1st or zombie walk to 1st

Double-20 diamond merkins or 40 Freddy Mercury’s or 50 Flutter Kicks

Triple-Bear crawl from 2nd to 3rd or 20 wide arm merkins or 40 CDD’s

HR-15 sumo squat jumps or 20 LBFC’s or 15 Bobby Hurley’s

Some were pulled multiple times and a few never got pulled. All in all it worked out pretty good. We stayed moving the whole time. The only downtime was the brief time it took someone to draw another hit.

Mosey back to the flag for the pledge and 22 for the Vets.

COT:

Announcements- P200 meeting, Mudrun coming up, Frigid 5k see Pizza Man

Prayer Request

Moleskin:

As always the PAX of Midoriyama didn’t disappoint. Great job by all pushing the rock today.Some complained! Some complained a lot but they pushed on anyway!

Oh boy, we get to use BRICKS!

Nice morning for a workout. The PAX slowly shuffled in, ready to start the day. Chit chat and pleasantries were shared until the clock was about to strike 5:30. One last arrival, not really coming in hot but definitely driving the wrong way on a one way street, was my FNG for the day! He made it just in the nick of time! With the FNG present I gave as much of a disclaimer as I could remember. Here’s the rest.

Warm Up: Seal Jacks x15IC, Don Quixote x15IC, Imperial Walkers x15IC, GoofBalls (everybody’s favorite) x15IC

Pledge of Allegiance

Mosey 10 feet to my trunk, we finally get to use the bricks I bought over a month ago! Mosey up to the secret parking lot for a round of Elevens.

On the end with a curb, the PAX would perform Mike Tysons (why are they called that?), at the other end it was Side Straddle Hops. At this point I instructed the men that unless otherwise specified, all exercises would be done holding the bricks (they’re the ones with no holes, so it gets a little harder to hang on to them after a while, at least for YHC and his noodle arms). Anyway, this was a pretty grueling session, especially for the FNG. It’s a good thing we state that it’s you against you, work at your own pace. Strong work.

Mosey around the old building to the off limits BB&T building for wall sits. Partner up, while #1 circles the building, #2 does shoulder presses. Second lap, the wall sitter does arm raises like in side straddle hops. Lap 3, the sitter did arm raises out in from. Good burn.

Mosey again down the road through the tunnel to the basketball court. Since the gate was open for once, we went inside to ride the Escalator. The PAX would perform 10 lunge walks (each leg), 20 burpees, lucky for us a train decided to roll by in the middle of this!, 30 Bobby Hurleys (no bricks), 40 squats, 50 shoulder presses. Sweat!

Last mosey back to the start. 5 minutes left. Time for Mary. We did American Hammers, World War II situps, Merkins, Dying Cockroaches. Time’s up!

Prayer requests: Top Hat’s dad, T-Square’s family, all the men on IR.

Announcements: Mud Run May 20th

Excellent work today men. It was a pleasure leading as always! AYE!!!

Da Pub

Image result for exhausted runner

5 men braved the 56 degree morning with a slight breeze. It felt great outside and I with everyday could be that exact temperature in the morning.

The Thang: We ran 5 miles.

Moleskin: 4 of us showed up for a run and Tube showed up for a Bootcamp, oops. That’s ok Tube I have showed up for things I was not expecting before and they usually give you that great pain which helps you grow maybe. First 4 miles were fellowship pace and the last mile and a half we ran at an even 8 pace to finish strong. Billy Madison and Tube ran an alternate route of maybe around 3 but made it happen.

Thanks for the honor again of being the Q.

Gastone Out!

 

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