F3 Gastonia

Fitness, Fellowship, Faith

Month: January 2017 (Page 5 of 5)

…Take me out to the ballgame

January 6, 2017 / / 1 Comment

I finished reading “Freedom from Fear” this week and one of the things that struck me was being intentional about making time for yourself to sit, reflect, or brainstorm.  “Be still, and know that I am GOD”.  Psalm 46:10.  Thanks for the book Stroganoff!

It could have been the quiet time that inspired me to come up with a baseball themed workout in January…I am not quite sure but I went with it.  I had the ball and bat but Short Sale came through late last night and delivered the bases to my car door.  I was loading up this morning and saw my FNG next door neighbor was already in his driveway waiting for another neighbor, Guts, to pick him up.  Little did I know my other neighbor Stone Cold would also be posting today.  That makes five PAX on my street within about ten houses with four posting today.  Keep the EH going!

EZ Rider was already at the AO when I arrived and stepped onto the baseball “field”.  I laid out the bases and hooked up a speaker for the stadium organ music and the PAX kept rolling in.  The cube I brought wasn’t quite loud enough but the PAX got the point.

After a brief disclaimer we started with the warm up of something like this:

SSH, Merkins, LBC’s and Imperial Walkers

To get to first base, you had to earn it.

5 Burp and Merk, 20 Bobby Hurleys, 30 Flutter Kicks, 25 squats

Run to first (500 feet), tag the bag and called “time” and returned to the plate (Pavilion)

Next we had to earn 2nd.  We repeated the exercises to earn first base and I forgot to make them earn second before we were running for a double.  (Q fail)  However, it took longer than I thought so it was just as well.  We then earned second and third together

2nd Base

5 8 Count body builders

25 Seal Jacks

15 American Hammer

3rd Base

15 shoulder taps (thanks for the clarification Stroganoff)

15 WW1 Situps

10 Carolina Dry Docks

Then run to 1st, 2nd, and third base, touch base, return to home plate.  About 2000 feet.

There were a few baseball quotes thrown in while the batters were adjusting their cups in the box.

The PAX had a single, double, and a triple and were hoping for a dinger to hit for the cycle.  YHC modified for the sake of time and we did something like this:

5 Burp and Merk, 5Bobby Hurleys, 15 Flutter Kicks, 10 squats, 5 8 Count Body Builders, 10 CDD’s, then to earn the homerun, we did three step Deep Sea Divers and then a Bearcrawl on the backside of the Pavilion followed by running the bases.  It was time so we assembled for the Pledge and then a quick Namorama and naming our FNG Mastodon (Respect).  Mastodon read Freed to Lead and has been in the throes of a consistent EH from Sargento, Guts, and YHC for at least five months.  It was great to see him come out to the Gloom to get better!

Every Strike brings me closer to the next home run:  Babe Ruth

Never allow the fear of striking out keep you from playing the game:  Babe Ruth

Why the fairy tale of Willie Mays making a brilliant World Series catch, and then dashing off to play stickball in the street with his teenage pals. That’s baseball. So is the husky voice of a doomed Lou Gehrig saying, ‘I consider myself the luckiest man on the face of this earth.’ Ernie Harwell

Just take the ball and throw it where you want to. Throw strikes. Home plate don’t move.
Satchel Paige

Announcements:   Palmetto 200 needs 4 PAX to make two teams.  (Gastone and Spiderman were voluntold so the number may now be 2).

After holiday party originally scheduled for tomorrow is now cancelled and will be rescheduled at a later date

Prayer requests:  T-Squares M, Tube’s grandmother

Ghenchie’s Coffee and Ice Cream (right beside 2nd base) is now open at 0600 so we had an impromptu Coffeerama after the workout with GUTS buying a round. #HIM I told them they would have guaranteed business every Friday.

A pleasure to lead as always.  Roscoe

Touch the Line

January 6, 2017 / / 0 Comments

13 PAX posted at Midoriyama and pushed hard on the rock.

Warmup:

Morrocan Nightclubs while we waited for a few PAX to get out of their cars and Billy Madison to get his mittens on.

SSH x 15ic

Hillbillies x 10ic

Dancing Chillcuts x 20ic

Mosey to the playground

The Thang:

Robbed from Brownstreak and Tooltime’s workout at the Yank the other Saturday we did a form of Cindy. I think it was her dirty sister Sarah. 5 pullups/ 10 Merkins/ 15 squats then run about 100 yds and back. We did 5 rounds and changed the style of pullups and merkins each round.

Mosey across to the parking lot and partner up for Doracides. Just like Dora but the running part is suicides. 3 cones setup. Run to cone 1 and back to partner then to cone 2 and back then to 3 and back. Someone noted Blart’s great form of touching the line during the suicides. YHC pointed out that during all suicides you should be touching the line and a 20 burpee penalty would be accessed to all that were not. Exercises were 100 merkins/200 Monkey crunches/300 plank jacks.

Mosey to the hill behind the playground

NUR (RUN backwards-for anyone from Muzera) up the hill 10 burpees- bearcrawl down the hill 10 burpees(crowd pleaser).

NUR up 10 WW1- Crabwalk down 10 WW1

Mosey back to the flag

Dancing Chillcuts x 15ic

Pointers x 15ic

22 for the Vets lead by Pizza Man

Pledge

COT:

Announcements- Due to pending weather the party at Whoppee’s has been postponed, Ultimate Challenge Mudrun coming up May 20th start forming your 4 man teams and let’s represent gashouse, P200 needs a few more good men for the 2nd team. Get in touch with Outhouse.

Prayer Request-Pizza Man’s Grandparents, those battling addiction, Billy Madison’s family and In-Laws

Praise Report-Chum feels God giving him the guidance he needs!

Moleskin:

Floppy Disk has challenged me to a race at the Warrior Dash this year. 2 years ago we ran it together and it was my first ever race of any kind and just after I had lost most of my weight and started exercising. We are both pretty competitive and he brought along a little #1 bag as our trophy. Well I still have it and I think it really bothers him. For daily motivation he has a picture of me in that victorious moment in his office. This may or may not have been a gift from me. Today would have been a great day for him to train but instead he went to the Apple store. I want some competition so Floppy I hope you can get back out to Midoriyama soon!

Gastone’s Hill of Fun

January 4, 2017 / / 0 Comments

16 men showed up for a Gastone Q of pain. Nice temperature outside this morning with a nice size crowd ready to enjoy a nice weather day at the beginning of Winter with no rain but 8 feet of snow on the way. We had a little talk of the Carolina/Clemson basketball game until..

The Thang:

Interrupted Mumble Chatter to start the Q at 5:30am with 10 Diamonds

Pledge

30 SSH (Hushpuppy entered on the 3rd count but always catches up)

10 Carolina Dry Dock

30 Imperial Walker

10 Wide Arm Merkins

Follow me for a little Mosey to The Hill of Village Ridge.

Plank with some 6 inches mixed in and a little 12 inches, then right arm up and right leg and switch while the 6 gets caught up.

Then Backwards to the top. It’s a long hill so this always is a crowd favorite.

Plank and then 10 Diamonds

Mosey to the bottom of the Hill for Plank, Plank 6 inches, Plank half way down, etc.

Lunge Walks to first road on left and plank

Karaoke Left and Right to the next road on the Left. (At this point we were missing 2 people so Hushppy and Spiderman headed back to try to find them.)

Duck Walk to the next road on the left.

Backwards Run to the top. Then Plank.

Headed back down and collected Hushpuppy and Spiderman and maybe one other along the way but KFC was not to be found.

Mosey back the back entrance short cut to the park and then to the overhang with picnic tables.

Everybody on there backs with feet six inches off the ground then 90 degrees. Hold

Then we did 3 sets of 45 count first at 90 then half way down, then 6 inches.

Holding feet in the air still we did 30 3 count flutters Recover (Everyone really seemed to enjoy this part thus far)

Next 20 Dips 3 count

25 Flutter 3 count

30 LbC’s

15 Dips

Mosey back to the parking lot.

I picked up the 6 so as I got back some squats were going on as I arrived they finished so I noticed we had 1 minute left and that seemed like a good time for 10 Burpee’s. Hushpuppy suggested that they should have not stopped the squats.

Moleskin:

Overall a great morning with an awesome group of guys. KFC’s truck was no longer at the parking lot when we arrived back and I do hope that he does come back and joins us. I hate loosing a guys and everyone should keep in mind that the workouts can get hard but nobody is judging you and you should go at your own pace.  It takes time to get in shape and can be hard but we all want you at the workout. We had 2 FNG’s Brian Gerdis (Bad spelling) Bulldog and Shaun Jones Tube. Welcome to the pax and we look forward to seeing you at many more. TK retured for another and is working hard and doing great.

Thanks everyone it is always an honor to Q!

Gastone

 

Not Too Complicating

January 3, 2017 / / 0 Comments

Other than QIC, 1 loyal PAX shows up for the first Folsom meeting of 2017. Seems like there are still several recovering from New Years or other non alcohol influenced illnesses. Once 5:30 hit, I thought about the possibility of a couple that might roll in hot a little late, but those guys were truly under the weather. Yes, I even felt like staying in the fartsack hearing the pouring rain hitting the windows of the house, but I couldn’t stand the crew up. No FNGs, so let’s roll.

warmarama

SSH, toy soldiers, monkey Humpers all 12 IC

tha thang

mosey to the lower lot. Huck seemed relieved we weren’t headed up to the the horse arena for boxjumps, even mentioned something about burning it down or bulldozing it. Anyway, hit the lower shelter. Grab a seat for LBCs x15 IC, Dips, and mountain climbers all x15 IC. Run a lap around the parking lot. Rinse repeat x4. Before the mosey back up to the vehicles, we hit the ground for 22 Merkins for the Vets. Trying to get 2 miles in, we fell short this time. No big deal, we did, hit around 1.2 or so. But who’s counting?

Pledge

announcements, Snowbird

YHC lead prayer

this morning was a reminder of what Whoopee had mentioned before, that no matter how small the group, a lot comes out of it. It’s a good time to get to know each other better individually. Huck and I had some good conversations. Whoopee was right. It’s always a great time and honor to Q.

I found my thrill on Route 66

January 3, 2017 / / 0 Comments

On a hazy evening at the base of Midoriyama thirteen PAX showed up for Floppy’s return to Q’ing. Having sat on the sidelines for the last few months he wanted to bring something different and try to punish those who talked trash during the F3Fantasy season. In honor of drafting a kicker first, today’s workout was designed to turn those legs to mush, much like Ray Finkle’s.

Warmup IC:

  • Side-straddle Hops – 20
  • Tool Times (aka Don Quixote’s) – 20
  • Moroccan Nightclub – 20
  • Arm Circles while doing high knees – 20
  • Arms overhead while doing butt-kickers – 20

Main Event Thang:

  • Pledge
  • Mosey to playground and 10 Pull Ups
  • Mosey 100 feet to the parking lot.
  • Route 66 – Jumping Knee Slappers (No idea the F3 name)
  • Route 66 – Burpees
  • Route 66 – Squats maybe???
  • Mosey to the baseball field.
  • Introduction to the Pure BURN
  • Introduced FNG to the Monkey Humpers 10 IC
  • Mosey to the soccer field, 50 dips.
  • Mosey to another parking lot.
  • 1 lap of Catch Me If You Can. Some did two laps for extra credit. Aye
  • Mosey to the parking lot.
  • Route 66 – Bobby Hurley’s
  • Route 66 – Calf raises
  • 50 toe touches x 3 – squats added in between.
  • Zombie walk
  • Run back to flag.
  • 22 for the vets.

Cot:

Very very long list of announcements. So long, we could have all read War and Peace and still had time to watch the movie after. Unfortunately, I left my notebook at home and couldn’t remember them all to post here, but here is what I remember… RSVP for a party, Snowbird Men’s retreat, something about 16 miles and 4 man groups. Best to come out to the next one on Thursday to get filled in.

Prayer requests for Slaw and that crazy bug he caught, great to have you back!

Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Ecclesiastes 4:9-10 NLT

Christmas Evel

January 2, 2017 / / 0 Comments

With ToolTime and Brownstreak Qing together who knows what will happen but here is what I recall. The morning started with a lot of mumble chatter. Why are we here on Christmas Eve? Who’s Qing?, who has the nicest hair? Etc. Sargento and Freight must have the same barber. As time drew near pax kept rolling in. A Kotter came back or at least one I haven’t seen in a while “spring break!” Time to start yankers so we moseyed to the boat? Tank? Car? Truck? Whatever the hell we called it. It got called everything. We moseyed there….. and here is when the evilness started.

 

Warmarama Brownstreak style:

SST x 50

1 Burpee

Hillbilly x 15

2 burpees

Cotton pickers x 10

3 burpees

Monkey humpers x 15

4 burpees

Mericans x 15

5 burpees

Apollo Ohyes x 10

6 burpees

Toy soldiers x 10

7 burpees

Squats x 15

8 Burpees

Carolina Dry docks x 15

9 burpees

Peter Parker x 15

10 burpees

 

After this monster of a warm up we didn’t mosey but jumped up on the boat?…… anyway some or maybe one of us did a really cool roll up instead of a jump up (mayor got skills) it was here that the second part of our evil plan would unfold. Core time with  Tool Time… Mayor and Dolph was playing and mumble chattering about the warm up and blah blah blah…. y’all know them two. All that stopped real quick… bahahaha!!!

 

Core Time with Tool Time

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

And to put the cherry on top….

American Hammers -50

 

After that awful and I mean awful evil workout I wasn’t sure which way was up, but we can’t stop til a body drops so we moseyed….. up to the track/ pull up bars. Here is where Brownstreak took the reins of this two mad dog sled and introduced Cindy…. Cindy is a crazy work out that crossfitters and seal teamers do and now F3ers. We modified to accommodate the area and stay within reach of all pax abilities (mine included). Here is what Cindy is….modified of course.

 

Cindy:

(Modified)

5 rounds – alternating pull-up grips each round ( regular, reverse, close grip, right/left hand different, left/right hand different)

Cindy= (5 pullups, 10 pushups, 15 air squats) Run a lap between each set.

 

Tool Time being the beast he is along with Dolph and Freight lead a flutter kick extravaganza ( about 55 IC)til all pax finished with Cindy. With just a lil time to spare Tool Time ran us home around and back to the flag.

 

Pledge

COT

Nameorama

Prayers

Top hat’s dad, Shrimpboat, T-square

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Brownstreak / Tool Time

Taking Turns

January 2, 2017 / / 0 Comments

If you’ve been to a downtown beatdown hosted by Spiderman, then you may know a typical stroll in the park involves bricks, cinder blocks and miscellaneous items.  Friday was no exception. It was neat seeing all PAX harmonize throughout the beatdown, continuously switching coupons, bricks for cinder clocks, cinder blocks for half cinder blocks.  Never a dull moment or empty handed one.

Warm Up:
Side Straddle Hops – 20 IC
Merkins – 15 IC
Morrocan Night Clubs – 20 IC
Squats – 20 IC
Flutterkicks – 20 IC
Box Cutters – 20 IC
Freddy Mercury’s – 20 IC

THE THANG
Mosey to the trunk of my car, where the back end was resting on the ground from the weight of magnificence.  Each PAX had either a brick, half cinder block or full cinder block in their hands before we moseyed to the wall.

Wall sit: Should Press 20 IC
Switch your coupon
Wall sit: Should Press 20 IC
Switch your coupon
Wall sit: Should Press 20 IC

Hip Slappers 10 IC

To the deck we mosey:
Curls 15 IC
Switch your coupon
Curls 15 IC
Switch your coupon
Curls 15 IC

Squats 15 IC
Switch your coupon
Squats 15 IC
Switch your coupon
Squats 15 IC

Drop the coupons, mosey to the end of the deck, 10 Merkins sprint back – repeat

Grab a coupon, lunge to end of deck SWITCH
Grab a different coupon, lunge back to the other end of deck SWITCH
Grab a different coupon, lunge back to the other end of deck

Mosey down the stairs to the fancy Art tree for some dips.
15 Dips IC

Mosey to the Pavillion
4 different stations per coupon type (4 brick, 4 cinder block, 4 half cinder block – Should press, Squats, Curls, Bent Rows, Dying Cockroach, Rocky Balboa, Lunge, Tricep Extension, Dips, Speed Bag, Moroccan Night Clubs)
30 Seconds per station. Quickly move to the next.
We made it around 12 stations before time was up.
Whew.

News/Announcements & COT

It’s raining, men

January 2, 2017 / / 0 Comments

It was cold and rainy and the last thing my M said before I walked out the door was something that ended with “stupid” so I just smiled and kept on going. I arrived to find several others already there including an FNG???!!! A rainy, cold, holiday and he had no more sense than to get out in the rain in the gloom. Our kind of guy-he heard about us/met us at Crowder’s Ridge at our CSAUP a few months ago. Glad to have you TK, hope to see you out here again, hopefully with better weather.

Disclaimer, WU: 5-10 IC SSH, Merkins, Squats

Pledge, still have the Ghost Flag.

Long mosey to Hawks Nest School with quick talk about how improving my running makes the rest of F3 less painful then we got to it. Partner up and P1 does exercise while P2 ran the parking lot trying to Chinook for as much as possible. Flapjack then move on to next exercise. The exercises were Merkins for 1 min, SSH for 2 min, and Squats for 3 min. Next was “30 Seconds of Uncle” which was a new exercise. P1 and P2 do 30 seconds of called exercise AMRAP but keep good form then swap. The plan was 3 different rounds of this but ran out of time so we just did 1 round of Hip Slappers and Burpees (30 seconds of each). Did not have much time so did a Hodor partner carry across the lot, mosey back, then flapjack with partner. This was so much fun, we changed partners and did it again. We didn’t have enough time for Jack Webb but we did it anyway then moseyed back to start where we found Spiderman coming back from a run. Apparently my WU routine was not long enough and he arrived just after we left. Spiderman gets a big ATTABOY for sticking around and getting in a solo workout-not sure I would have done that, especially in the cold rain.

We named our FNG (TK). Hint, don’t make a face like that when we suggest your name or it will stick. We did our quick announcements and prayer then 9 headed for coffeerama.

As usual, I was really glad I got out of bed and put in the work this am. I’ll say it again, the more I run the less painful the rest of the workout seems to be. Coffeerama also seems to be better on these holiday days-got to hear a lot of stupid crook stories which seemed to be the theme of the day. Good getting to know the pax on days like these.

Reminder: (after) Christmas Party at my house this weekend. Details in weekly newsletter.

1299 Audubon Drive (1st house on left in neighborhood next to new YMCA site (same side of road as YMCA), Saturday, Jan 7 at 7pm until whenever, $10 per person, will have everything here-leave kids at home and bring M. Everyone welcome (even if have not posted in long time). I am ordering food this week so let me know if planning to attend.

Whoopee

Last Call for Sweat

January 1, 2017 / / 0 Comments

New Year’s Eve. Pretty cold. Men waiting to get their sweat on. A Cotter back on the scene, good to see you again Flintstone. No FNGs despite their HCs, the EHs will continue. Let’s do this!

A short disclaimer to refresh the men on the fact that I’m an idiot and that this deal is You vs. You but we’re here to help along the way.

Warmup:

Side Straddle Hops x20 IC, Don Quixote x15IC, Dying Cockroaches on the acorns x20IC I think, Goof Balls x15IC.

Pledge

Mosey across the street to some lines I had painted by the DOT just for the workout. The PAX would do a burpee at each line and then lunge walk to the next. There were about 15 or so lines so everyone was good and warmed up by the end of this. Against my original idea, we did not make the return trip doing the routine. This announcement was well received by the PAX, don’t worry, there’s plenty more to come!

A fellowship mosey took us back through the park past the jet ski up to the back of the middle school building. YHC had scouted the area before the workout to come up with some new stuff and realized there is a perfectly good wall back there that he had never been used. The PAX performed 20 Donkey Kicks IC, a Wall Sit for a while with Air Presses thrown in at the end, then 15 Hip Slappers IC to wrap it up.

Short mosey around to the front of the school to set up for the inaugural run of the Figure 8. The sidewalk in front of the school sets up nicely to follow this route with a different exercise at each stop. Think four corners only expanded.

  • Station 1: Squats
  • Station 2: Merkins
  • Station 3: LBCs
  • Station 4: Monkey Humpers (must point business end of the exercise toward passing traffic Mayor!)
  • Station 5: Dips
  • Station 6: Merkins again
  • Station 7: LBCs again
  • Station 8: Flutterkicks

All exercises were to be done to 20 reps.Plank for the 6. This went pretty well, so much so that Top Hat gave Dolph a good run for his money for first place. AYE! Mumble chatter. Repeato but switch the Merkins for Carolina Dry Docks. Top Hat again up front with the machine, dude was en fuego! One more round, go back to Merkins in the middle. Good work men!

Mosey back down the street to the paddle boat in the park for the Triple Nickel. 5 Burpees at the bottom and WWI (or maybe WWII, I’m not sure, you pick) at the top. Repeato x3.

We finished up with a round of Mary. Sorry but I can’t remember who called what but there were American Hammers, Dying Cockroaches, Flutterkicks, Nolan Ryans, V Ups too. There was a 5 set of burpees thrown in courtesy of a passing train. AYE!!!

Prayer requests: Chum’s walk, Top Hat’s dad, Brownstreak’s son, T Square, others.

Announcenments: After Christmas Christmas party at Whoopee’s next Saturday (not Friday), bring donated school supplies to DDC’s office. If anyone has or knows someone who has graphic design or artistic abilities, we’re going to make a logo for the Fighting Yank to get some AO gear.

Moleskin: As I write this on New Year’s Day 2017, my mind goes back to a Thursday Rotary club meeting in March that I was fortunate enough to fit into my schedule. It was supposed to be a regular weekly meeting with some presenter I wasn’t familiar with. That day was my introduction to F3, through a fiery, inspiring talk by the founders of our cause, OBT and Dredd. In attendance were a couple of guys I knew well, Stroganoff and Dr. Feelgood, others I thought I knew but not too well, Bandit and Roscoe, and several more I didn’t know at all but am glad I’ve gotten to know because of F3, Whoopee and Headgear (Dr. Justin Hannon).  I consider that when turning points in my life happen it is the work of the Lord. This was definitely the case that day, He put me there. The following Saturday at the Schiele was my FNG post, and there have been countless posts and get togethers since. You men who EHed me that day (even Mrs. Stroganoff) and everyone who’s been there since have changed my life. This may sound sentimental, maybe it’s even a little gushy, but I thank God that He put me there that day and opened the door to all of you HIMs. F3 has allowed me to become a better man, husband, father, friend and businessman. Thank YOU!!! AYE!!!

Happy New Year men !!!

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