F3 Gastonia

Fitness, Fellowship, Faith

Month: January 2017 (Page 4 of 5)

boom

January 12, 2017 / / 0 Comments

13 of the Gashouse’s finest posted to midoriyama to break sweat with their brothers.  serious mumble chatter before the launching point about yhc with the q and the probability of us finding a wall at some point.  we shall see… 1730 hits – time to clock in, men.

warmups: people’s choice.  short sale with seal jacks, gomer with big boy sit-ups, blart with merkins, pockets with freddy mercury aaaaaaaaaaaaand i can’t remember the last one. sorry to whomever it was.  let’s mosey.

mosey to the soccer field for bombs.  p1 exercises, p2 makes a lap around the soccer field.  50 burpees, 100 overhead claps, 150 merkins, 200 big boy sit-ups and 250 squats. always a real crowd pleaser.

line up for a bataan death march.  it’s an indian run but much more fun.  the line starts, man at the back does 5 burpees.  upon completion, he runs to the front. continue until everyone has done burpees.

at this point time is getting low so we head back to the launching point. circle up for 101 lbc IC and 15 flutter kicks IC. finished with 22 merkins for the vets.  time is up.

COT: announcements – defib, tool time, pizza man and def leopard running a marathon this weekend. go get it, man.  prayer requests- pizza man and his family. chum during this time in his life.  each other. BOM: yhc took us out.

as always, it was an honor to be amongst you men. very thankful for not only the workouts, but the bonds being formed.  the accountability and all the other goods things.  thankful for all of you guys.

Philippians 4:13

Huckleberry

2017 Gashouse 3rd F Preblast (sort of)

January 12, 2017 / / 0 Comments

I am honored to be your 3rd F Q for 2017.  When asked, I had all of the concerns that someone may have when taking on a new role.  “Can I live up to the example of those who came before me?  Am I really worthy to be the standard bearer for Faith in the Gashouse?”  The fact is, If I did anything when I felt worthy or “up to it”, I’d never accomplish anything.  I’d stay in the fartsack and get fatter by the year.  I’d still be on pain and blood pressure medicine, content that my best days were behind me. The TRUTH is, the best part of my life is still ahead.  the TRUTH is, that through Faith, I can do those things that I will never be worthy to do!  What will you be challenged with this year that seems too far out of reach?  How will you stretch yourself in this new year?

It is at the heart of the F3 men of the Gashouse that all men participate in both the fellowship and faith portions of F3.  You see, Fitness may draw the men in, to challenge them to be stronger and more healthy.  Fellowship becomes the glue that holds the groups together. My pastor said long ago, “men bond when they sweat together”.  Nothing builds bonds and relationships like an early morning beatdown covered in grass and sweat; your brother helping you up after what seems like an eternity of Dora.  You begin to feel a sense of mutual accomplishment.  “Brother, if you can survive this, you can survive that struggle you’re going through”.  But many never tap into the Faith aspect.  What many men fail to realize is, the Third F is the Dynamite that activates the man to be more than he thought he could be.  The source that turns his focus from himself to those around him.  To his wife, his children, and his community.

Each month I intend to share a theme for the month.  The theme for January is “New Beginnings”.  Some passages of scripture or inspirational literature will be shared in the monthly preblast and through twitter.  PAX are encouraged to review these scriptures and share them during coffee-rama.  I may post a few questions to encourage  conversation.  Each group at coffee-rama is encouraged to simply read the passage of scripture and discuss it.

These next 3 weeks, I ask you to read some passages in Acts.  The early church is one of the greatest examples of “new beginnings”.  A rough group of 12 men who no earthly leader would choose to start a movement.  Some had abandoned their Lord in His time of need; one even cursed him.  Yet here they were on the verge of a movement that would change the world.  The week of January 9-14th, Read Acts chapter 2 verses 1- 13. Some questions to discuss:

Why was it important that they were in one accord? What was the source of their power and impact? What was the response of those in the crowd?  How is it typical of something you were involved in?

The week of January 15th-21st, reach Acts chapter 2 verses 38-47. Some questions to discuss:

Who can receive the promise Peter is preaching about? What type of community formed after this event?  Did these members of the early church have any template to follow in this new endeavor?  How does this apply to your life?

January 22nd – 28th, read Acts 14 verses 21-28 Some questions to discuss:

What was the significance of strengthening the disciples?  What importance did they place on choosing leadership in the church?  In all the scriptures discussed this month, how did the church overcome the hardships they faced, and how can we apply this to our own lives?

I promise, February’s preblast  will not be this long!  Post to a workout, shield lock with your brothers, and most of all, Share your faith!

 

 

Wetter and Better

January 12, 2017 / / 0 Comments

I’ll admit I have been a fairweather fan (fool?) as of late, but knew I had the Q this morning so I was pumped!  There were still traces of the snowy conditions of the past weekend on the grass and sidewalks of Pelican’s and the low/slow rain from the early hours continued to annoy us throughout, but 12 High Impact Men splashed and swam and became stronger!

Warm-a-rama — SSH IC x20; Appalachian Americans (Hillbillys) IC x20; Seal Jack IC x20; LBC IC x20; SSH IC x20; Imperial Walkers IC x20; Plank Jack IC x15; LBC IC x15

Took a brisk mosey over to the park picnic benches for some pain stations; 2 rounds each, 4 men to a station all IC x 20 of: Step-ups, Abyss Merkins (reguLAR for those whose reach was not wide enough) and Dips. (Thanks to Whoopie and Stroganoff for helping lead the count when I was struggling)

Circle up in the parking lot for the following:  Walkerstrong (continuous Imperial Walkers as each man takes a turn praying aloud); WWI Situps IC x20; LowSlow Squats (YHC had planned on IC x30….I lost focus at about 25 and awoke from my daydream at about 38 so I figured what the heck…at 60 I jokingly called “half-way-there”….at 70 Squirt yelled “He’s a machine” so I was then determined to make it to 100….and I was spent at 101, however Gastone said he was looking forward to the other 19…not skipping a beat YHC delivered 19 more to make a total of 120 IC !); repeat Walkerstrong, this time each man singing a bit of a song instead of praying (Whoopie was on my left as we started this round, but somehow ended up halfway around next to Bandit at the finish….I think he snuck around to avoid singing); Navy Seal Situps x20; Warrior Lunges ICx20

By now nearly soaking wet we finished with a lap around the playground perimeter and moseyed back (thanks to Bulldog for tagging along in the back with me…..backwards!) to Pelican’s parking lot to talk to Mary for a couple minutes: Dying Cockroach (thanks Bandit) ICx30?; Gastone was disappointed I didn’t pick him first so gave him next option which was Flutter Kicks IC x40/50?; and with 30 seconds remaining we came full circle with some more SSH IC x20.

Moleskin — Great work today men!! I am still amazed at this group/company/organization of men who not only tolerate a fluffy out of shape dude like me, but allow me to “call the game” so to speak.  I have struggled with exercise and fitness my whole life and to not only be included and accepted, but pushed to the front gives me great energy and self-esteem.  Gastonia has a great bunch of HIMs and I invite any and everyone to our region!

Prayer concerns: Feelgood and his family, those on injured list

A Tribute to the 2017 College Football Playoff National Championship Game

January 12, 2017 / / 0 Comments

Feeling guilty for fart sacking Tuesday morning following the 2017 CFB Playoff National Championship Game, 14 pax showed up in the Gloom for a customary Goat Island beat down. (Quick side bar – I believe TCLAPS are warranted here for Tiny Tank and Shad Rap who both watched the game and still mustered up the fortitude to post Tuesday morning at The Storm. Well done!) Back to the Goat….It was a beautiful morning for an F3 workout. 50 degree temps. Energy and mumble chatter were lively between the pax. (Almost) everyone was early, and we had 1 FNG. After a brief welcome & intro for the FNG, the disclaimer was given.

The QIC explained to the pax that today’s workout was intended to be a tribute to Monday’s 2017 national championship game…arguably the best college football national championship game of all time.  To make sure we were all on the same page, a summary of the game was provided: Clemson was able to avenge last season’s 45-40 loss to Alabama in the 2016 Nat’l Championship game with a thrilling 35-31 win to be crowned the 2017 champs.

Warm Up & Pledge

Don Quixotes x 16 in honor of Alabama’s 16 national football titles

SSH x 18 in honor of the combined national football titles for these two heavyweight football programs

Moroccan Night Clubs x 26. The tigers snapped Alabama’s 26 game winning streak.

Hillbillies x 9. The Tide’s average third down distance to go was 9.3 yards for the game.

Mosey down the hill & back x 2 – high knees, butt kickers, karaoke right, karaoke left

Pledge

The Thang

The QIC used these standout statistics from the national championship game for the workout:

Clemson’s red zone touchdown percentage was 100%. The Tigers were a perfect 4 for 4.  Hearing the number 100, the pax begged for the opportunity to complete 100 burpees before 5:50 am, (#allin) which we did, via the 10 Minute Burpee Challenge. 60 seconds to complete 10 sets of burpees with the following reps: 8,9,10,11,12,12,11,10,9,8 = 100 burpees. (Thank you Nantan for providing this idea…though I missed the snow.) This was a crowd pleaser.

Alabama was 1 for 13 on third down attempts longer than 4 yards.  This meant that Alabama punted the ball 11 times. In recognition of the 11 punts, Round of 11s: hip slappers, pull ups. With 14 pax, we divided into 2 group so that we would have adequate space for pull ups. One group started at the gazeebo with pull ups and the other group started with hip slappers (double count) across the bridge.  Given time constraints, we Omaha’d somewhere in the middle of the count so that we could highlight a few more stats.

Clemson ran a total of 99 plays against The Tide, a feat that no other opponent was able to do this season in a single game.  (The Alabama defense hadn’t faced more than 84 plays in a single game all season).  Attributing much of this accomplishment to teamwork, we partnered up to Wheelbarrow 99 Yards across bridge & back. Teams were encouraged to switch every 24.75 yards (for the engineers in the pax).

The Alabama defense had been stifling all season. It was reported that, with the number of points scored by the Alabama defense during the regular season versus their opponents, the Tide would have finished the season 6 and 8. Again, this assumes the Tide offense never took the field in the 14 regular season games. Wow! Surprisingly, for a defense with the ability to rack up lots of points, Alabama only scored only 3 points off of two Clemson fumbles. Recognizing that each of us will also “fumble the ball” in life and will need our F3 brothers to fight for us in the scrum to help recover the ball (kick us in the duff & remind us of the gospel), we did a variation of the Bermuda Triangle (3 corners in tribute to 3 points scored) to practice recovering fumbles. Using the triangle intersection on Goat Island, we split into three groups. The groups bear crawled from one corner to the next. At each corner, the pax did French Fries x 20 (single count). The goal was 2 laps around the triangle…which we cut short due to time. Quick mosey back for the COT.

 

TIME.

Named the FNG – Q*bert

COT.

It’s an honor to be in community with you men. Thanks for encouraging me to DFQ….to keep pushing the rock.

Last stat from Monday’s national championship game…which I’ll work in to future workouts: Clemson had 4 receivers with more than 90 yards receiving

3-2-1 Its Cold, Lets Mosey

January 11, 2017 / / 0 Comments

Bright and early on the freezing cold morning after the College Football Playoff (#AllIn), YHC sat in the parking lot of TheStorm watching the clock and hoping no pax showed.  Alas, with 2 minutes to spare, a pickup truck suspiciously circles the parking lot and parks where the pax normally warm up.  Unfortunately for Shad Rap, his grand entrance and debut at TheStorm was only witnessed by YHC.

I’m sorry fartsack I cannot return to you this morning, disclaimer given and on to the workout…

Warm Up:

To cold for a warm up! Long mosey around the parking lots ending at the softball fields.

The Thang:

3-2-1.  3 minutes of strength, 2 minutes of cardio, 1 minute of abs.  Used cinderblocks during strength exercises for added fun.  For strength we did a minute thirty for two separate exercises and a minute for two exercises of cardio.  Abs was a minute for one exercise per set.  After each set moseyed to the parking lot and back to keep the body warm.

  • Set 1:
    • 3: Squat Press & Curls
    • 2: Burpees & High Knees
    • 1: V-Ups
  • Set 2:
    • 3: Lunges & Merkins
    • 2: Plank Jacks & Fast Feet
    • 1: America Hammer
  • Set 3:
    • 3: Squats & Dips
    • 2: Side Straddle Hop & Mountain Climbers
    • 1: Flutter Kicks
  • Set 4:
    • 3: Overhead Press & Tricep Extensions
    • 2: Squat Jumps & Seal Jacks
    • 1: Supine bicycle

Finished two minutes over time and moseyed back to start to close out.

Pledge

Announcements:

  • Need Q’s at TheStorm!

Prayer Request:

As always I appreciate the opportunity to lead. Special thanks to Shad Rap for showing up and making me conduct the workout and not head back home to my fartsack!

26.2 or a little more in 45 minutes

January 11, 2017 / / 0 Comments

12 PAX showed for another Pizza Man Midoriyama delivery.  With this being taper week before the Charleston Marathon, I wanted to concentrate more on strength training and being around my F3 brothers with this delivery.  17:30 hit and it was time to begin.  Short disclaimer letting the FNG know that I’m definitely not a professional and that it’s YOU vs. YOU.

Warm-up:

SSH X 26 IC

Don Quixote’s X 26 IC

Thang:

With the warm-up complete, I heard some mubblechatter from the PAX after they figured out where this workout was heading.  This delivery was a little different cause there wasn’t going to be much moseying.  The PAX were to complete each exercise and do 2 burpees after completed.  The exercises were:

Merkins X 26

Incline Merkin X 26

Decline Merkin X 26

Dips X 26

CDD’s X 26

LBC’s X 26

Flutter Kicks X 26

WWI X 26

Freddy Mercury X 26

Dying cockroaches X 26

Squat X 26

Lunges X 26

Mosey to playground for pull-ups X 26

(2 Burpees after each exercise)

*RINSE AND REPEAT*

After the last set of pull-ups/burpees the PAX circled back up and did 5 burpees, counted off, 5 burpees, counted off, and 5 more burpees.

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

After all said and done here are the numbers:

Exercises completed in workout: 26

Reps per exercises: 26 and 2 burpees

Total number of reps: 698 (26reps X 26exercises + 22 merkins for the Vets)

Total number of burpees completed: 67

Number of reps 698 X Number of burpees 67= 46,766 yards in 26.5 miles (Sorry went a little over)

*There are 46,145 yards in a marathon*

COT

Announcements:

Charleston Marathon this weekend

P200 coming up

Mud Run on May 20th

Snow Bird Retreat

 

Once again,  I will start off saying THANK YOU to all my F3 brothers!! You don’t understand how much you all mean to me.  Thanks for holding me accountable and pushing me every week.  Great work by the PAX today and pushing through another Pizza Man’s delivery.  It’s an honor to lead a great group of men!!  Welcome FNG Madden!!

Until the next delivery Pizza Man is OOOUUUUUTTTTTT!!!

Climbing Burpee Mountain by Bearcrawl

January 9, 2017 / / 0 Comments

Cold, real cold. We’re all idiots, not just the Q this time. YHC hasn’t posted at Martha’s House in probably at least 2 months, so long he felt the need to introduce himself to the PAX. Even made the mistake of calling Stone Cold Bandit. My apologies brother! The disclaimer was given and we’re off.

Pledge

WarmUp

SSH x15IC, Goofballs x15IC, Moroccan Night Clubs x20IC, Dying Cockroachs x15IC, Mountain Climbers x15IC

Mosey toward the old Teeter parking lot doing a little follow the leader to avoid traffic and ice covered sidewalks.

Arrive at the lot for a quick (not really) round of 11s. At one end we do Mountain Climber Merkins, other end was Rosalitas. This took a while because of the Mtn. Climber part of the merkins, it was good though.

Next were the Deconstructed Burpees. 10 squats, 10 In & Outs, 10 Merkins, 10 more In & Outs, 10 Jump Squats.Rinse and repeat x3. It was in between these sets that I’d ask one of the PAX to share 15 seconds about themselves. I picked this up the previous week when Apache guest Q’ed Goat Island by way of Rock Hill. In my opinion, it’s a perfect way to encourage some conversation and sneakily get us a breather.

A short mosey (about 20 yards) to a convenient spot for the Bermuda Triangle. At corner 1, do 1 burpee, bearcrawl to corner 2, do 2 burpees, bearcrawl to corner 3, 3 burpees and bearcrawl to the start.

Mosey back to where we were for Whole Lotta Rosie. This is based on an AC/DC song about a plentiful woman and her dimensions. It goes like this: 30 Mtn. Climbers, 42 LBCs, 30 more Mtn Climbers, 39 Hip Thrusts, 30 Mtn. Climbers, 56 Flutter Kicks, 30 Mtn. Climbers. That’s a lovin’ woman!

Mosey back over to the triangle for another set of Bermuda. Finally mosey back through the snow to Pelicans. Wrap up the last minute with a set of Nolan Ryans. Aye!

In reading almost all of the backblasts over the last couple of months, I realized that I’d gotten into a bit of a rut with my schedule, posting almost exclusively at The Storm, Goat Island and The Fighting Yank. While the consistency, along with my usual running routine, has provided some pretty good physical fitness, the pattern kept me from all the other guys who post at the western AOs including a ton of newer PAX. It was great meeting Stone Cold and TK, keep up the good work men! If you have a chance to post somewhere you haven’t before or in a while, do it. You’ll probably see some old friends and meet some new ones too.

Until next time men, it was a pleasure to lead you! Aye!!!

Cards in the snow

January 9, 2017 / / 0 Comments

4 brave men crawled out of the fartsack and ventured onto the icy roads to make their daily down painment Saturday morning. The weather man predicted 6-8 inches of snow, but Belmont received more like 2 inches of ice. Not knowing what to expect, YHC chose to go with a Wienke that could mostly be done under shelter. Here’s how it went.

Warmup:

SSH x 15IC

Hillbillies x 15IC

Merkins x 15IC

LBC x 15IC

Mosey up the hill to the picnic shelter for the Double Deck of Death. Here’s how it went:

The Thang:

Two decks of cards were combined using 9-Ace with 4 Jokers.

Spades = Burpies

Diamonds = Dips

Hearts = Merkins

Clubs = WW1’s

Jokers = Lap around the track

All cards were played. If my math is correct, that equals 138 of each exercise and 4 laps around the track.

Finished with a few minutes to spare so we mosied to the flag for the Pledge. Back to the shelter for 5 minutes of Mary. Flutter kicks, WW1’s, and a few others were done.

COT and Announcements:

DDC and Pot Pie both have upcoming mission trips. Pray for the homeless in this weather.

 

It was an honor to lead. I look forward to next time.

 

 

Mumble Mumble

January 7, 2017 / / 0 Comments

YHC been has been slack on posting the BB, with some of the pax applying a little to pressure to post it, here it is.
It was wet and misting a little when YHC made it to the parking lot and shorlty we had our 8. After the stretching and chatter 5:30 hit.

Warmup;
SSH x 20
CDD x 20
Mericans x 20
Squats x 20
Vups x 10
Manmakers x 4

The Thang;
Mosey to 4 corners
Partner Up
Sprint to corner 1; 10 mericans, 10 sit ups, sprint back; sprint to corner 1; 10 M’s and 10 SU; sprint to corner 2; 10 and 10; sprint back to corner 1; 10 and 10; repeat all the way to corner 4.
Mosey to gym wall; partners; wheel barrow to first island and 5 burpees; switch and go to next island 5 burpees; switch to next island 5 burpees; switch to next island 5 burpees; each partner wheel barrow twice
Partners; P1 Bridge while P2 crab walks to next island and bridge P1 crab walks to island and P2 crab walks to next island repeat to the end

Moleskin;
As the Pax were waiting for 5:30 we had some fun trying to guess which Pax was coming in hot. Madoff ended up being Freshprince and Anthrax; TinyTank you’re 0 for 2 sir. As the mist stopped falling and the parking lot was still damp Mayor was chattering about the Q’s choice to just do 10 or so core excercises just to get wet. YHC intended not to disappoint. After the warmup and the Q”s busted attempt to count the manmakers; my apologies guys; the mumble chatter had started as we headed to the upper parking lot near the gym for the 4 corners. After some questions about the sequence and why did we need to partner up we started and it wasn’t long before the mumble chatter came to an end. Sargento was giving an effort as he would give a MUMBLE MUMBLE when he would get close. YHC made sure all PAX wished they would’ve brought a towel or a change of clothes; think my seat was wet all day. Way to push through men. It was definitely a hard one for YHC and the fact that we all were soaking wet due to Mayors request, all Pax worked hard. It was an honor to lead you men, thanks for oppurtunity. #DRP

COT;
Namorama
Prayer requests- TopHat father, Shrimpboat traveling and spreading the gospel, fellow Pax
Announcements- Palmetto 200 meeting, After Christmas Party
Pledge
BOM- Streak took us out.
Till next time men.

Training

January 7, 2017 / / 0 Comments

7 of the bravest or dumbest Gashouse PAX posted in the snow this morning. I gotta be honest I was kind of hoping it would just be Pizza Man and I so we could take a pic and head home. To my surprise a few PAX were there and waiting when we rolled in.

Warmup:

SSH x 20ic

High Knees, butt kickers, high knees, butt kickers

Morroccan Nightclubs while we mumblechatter

The Thang:

10 minute burpee challenge.. Do a set every minute to equal 100 in 10 minutes. 8,9,10,11,12,12,11,10,9,8. This was definitely a crowd pleaser. A lot of mumblechatter here! I heard someone say they thought this would be an easy one today. I guess the cold snow was throwing them off? But hey guys you did it(well some said they did 77 and some did 100)! What a way to start the day.

Mosey to the flag for the pledge. Mosey to the front of the school.

Rugby Sprints from speed hump to speed hump. I’m not sure how many round we did but we did merkins, squats, lunges and more merkins.

Mosey over to the covered area in front of the school for a lesson from Stroganoff and Roscoe on what it was like to go to school there during the Eisenhower administration.

While Pizza Man had to take a work call the rest of us did three rounds of Howling Monkeys(look it up).

Roscoe recommended we repeat one Floppy Disk introduced us to this week so we found some fence and pulsated a little.

I was running low on ideas(the snow kind of through my plan off some) so Stroganoff suggested we run a lap. YHC agreed and said sprint 400m-20 merkins, 20 squats. Next lap sprint the straights and NUR the corners.

Mosey back to the Schielle entrance for 20 dips ic. Then something else I can’t remember and finish off with 10 more dips ic.

Mosey back and circle up. Pizza Man led a round of 22 merkins for the Vets.

COT:

Announcements- No party tonight, We need some more guys for the P200, Build some teams for the Ult mudrun.

Prayer request-Dr Feelgood and family, PAX on IR

Namerama

Moleskin:

It is absolutely ridiculous that we were there working out this morning! That being said it really wasn’t that bad once we got started and I can’t say enough about the men that were there to do it with me. Awesome men. Just awesome! I talked a little about something I read this week about not exercising but training instead. Exercising can bog you down in the mundane and cause you to lose interest. Instead set goals and train to reach them. It could be a race or a number of pullups. Having a goal gives you something to work toward instead of just working for the sake of it.

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