F3 Gastonia

Fitness, Fellowship, Faith

Month: March 2017 (Page 4 of 5)

Happy Birthday to Me

March 8, 2017 / / 1 Comment

what better way to celebrate my birthday than making it feel like Christmas. Thanks BROWNSTREAK for letting me hijack “12 Days of Christmas”.

Nice little crowd gathered & some came in at the bell & 1, JK2, came in even later after warm up. FNG looked familiar to me. I think he came with Gastone, but I remember EHing him about a year ago.

Pledge

Celebration started with some App-Americans & box cutters. Mosey to the bath house. Count off with 14 strong including the FNG

The Thang

1 minute of something (plank, hi knees, fake jump rope)

2 mosey 2 miles…just kidding, more like 20 yds

3 jump squats

4 CDD’s (IC)

5 burpees (OYO)

6 plank jacks (IC)

7 donkey kicks (IC)

8 monkey humpers (IC)

9 Mtn climbers (IC)

back to Sno-balls & naming of the FNG…so Aaron Shtyle will be forever known as TIMEFRAME

announcements / prayer requests/ prayer

sorry BROWNSTREAK, that’s as far as we got. I counted a few of IC Midoriyama style.

Thanks for celebrating with men this morning men, it was like Christmas

 

It’s a great day

March 6, 2017 / / 0 Comments

Last night I decided to use Village Ridge Drive for the workout since everyone loves it (at least that’s what I think).  After a short warm-up with side straddle hops, Imperial walkers and LBC’s, we moseyed to the hill.  While on the way, at each street corner we knocked out 5 burpees.

Once we arrived, we ran backwards to the cul-de-sac and did 50 flutters.  We made it back to the bottom we partnered up.  While one partner did lunges to the second mailbox, the second partner did double merkin burpees.

While running to parking lot on Neal Hawkins, we had to stop and complete 20 LBC’s at each side street.

Once at the parking lot, everyone found their partners and did merkin ladders from 10-1 with high fives.  Then and Indian Run to the ATM and back.

Since we were there some dips were needed and then moseyed to the bank where some more burpees fulfilled everyone’s needs.  Balboa’s were followed by flutters and the workout was complete.

The Yard

March 5, 2017 / / 0 Comments

3 PAX started the day a little early at Folsom with a pre-workout ruck. This ruck involved a deep discussion of Jackie Chan’s career. Apparently that guy has been in everything! Pizza Man came strolling through on some P200 training. He ran from home which I think is 26.2 miles away.

When I took the Q for Folsom we were fresh off a nomads trip to MECA in which we did some grueling tennis court work. Realizing that some of the worst workouts I’ve been involved in have come from these courts I decided to create a wienke involving nothing but. Folsom has 6 in one fenced in area. It looks a lot like the yard for the prison. Now at least 9 PAX know they can still get their workout in if they have to do time!

Warmup:

SSH x 20ic

Don Q x 15ic

Seal Jacks x 10ic

Goofballs x 10ic

Mosey to the yard

The Thang:

Since it was in the 20’s we needed to warm up quick.

Sprint 1 court and do 1 burpee and sprint back, Sprint 2 courts and do 2 burpee’s and sprint     back, continue this for all 6 courts. For the Midoriyama readers that’s 21 burpees.

Next bear crawl one court and do 20 squats, crabwalk the next one and do 20 lbc’s, keep switching these for the 6 courts. 10 hip slappers on the fence and sprint back.

Next round lunge a court and do 20 merkins, duck walk the next court and do heel touch crunches, Rinse and repeat for the 6 courts. Finish with 10 Australian mtn. climbers and sprint back.

Somewhere about this time Gomer showed up giving us an even number of PAX.

Partner up for drills. Partner 1 starts at the center of the court and sprints to one corner then returns to the middle. Do this for all 4 corners of the court while always facing the net. Partner 2 holds 6″. Switch and do 3 rounds.

Keep your partner and wheel barrow switching at each court and do 5 sumo squat jumps. Wait now Gomer is leaving. He just stopped by to get warmed up for some ROTC drill test. Alright lets do it anyway and I’ll bear crawl.

Run a lap around the courts.

Next at each out of bounds line(singles and doubles) do merkins. Start with one and add 1 at each line. We did three courts I believe then switched to squats. We turned around and kept at this. Bobby Hurley’s for 2 courts, diamond merkins for 2 and Sandy V’s for 2.

Run 1 1/2 laps around the courts and head back to the flag.

Pledge

COT:

Announcement-Snowbird retreat next weekend, Mudrun May 2oth, Community Run April 8th, Burpeethon April 29th, Disc Golf at Goat Island March 11th, Convergence at the yank March 18th, After Christmas Party sometime before next Christmas maybe!

Prayer Request- JK2’s son, Def Leppard’s wife’s surgery, each other.

6 for coffeerama, JK2 took on the big pancake!

Moleskin:

During the Nantan call this week OBT talked about the types of PAX/personalities that can make up a region. I must say I am very proud of the men that make up our region. We have a little bit of everything here but all are here for each other! So keep posting, keep pushing the rock and keep EHing!

March 3rd F Preblast, The Lord is my Shepherd

March 5, 2017 / / 0 Comments

As I contemplated the theme for the month of March I struggled a little bit. It’s not exactly ripe with themes like Easter or love.  I prayed and asked the Lord, “what message do you have for the Men of Gastonia this month?”.  Softly in my spirit I was reminded of Psalm 121,

“I lift my eyes toward the mountains.
Where will my help come from?
2 My help comes from the Lord,
the Maker of heaven and earth.”

There has been much hurt in our brotherhood of late.  Brothers have lost brothers, mothers, fathers; battled cancer, stared death in the face and comforted the inconsolable.  Also, some have finished races they never imagined they would even start; some have broken ground on new adventures and stood atop mountains they never believed they could climb.  I want to remind my brothers the promise that the God gave in Jeremiah 29: 11 For I know the plans I have for you”-“plans for your welfare, not for disaster, to give you a future and a hope. 12 You will call to Me and come and pray to Me, and I will listen to you. 13 You will seek Me and find Me when you search for Me with all your heart.”

The theme for March will be “The Lord is my Shepherd”.  When we have stood against what seems like hell on earth; when we have stared loss and death in the face, our only hope is to be reminded of the promise that God will be with us throughout our battles.

Week 1: 3/4/17, Read and discuss Psalm 121.  Some questions for discussion: Why does the writer say to look toward the mountain?  Why does the sun, giver of light and warmth double as a tormentor? How important is it that the Lord will protect you now and forever?  Do we think of forever, or only now?

Week 2: 3/11/17, Read  and discuss Psalm 23.  In verse 2 and 3 the Lord leads and guides.  In verse 4 we walk, and the rod and staff are referenced.  What difference do you think the writer may have been implying?  What is special about eating in the presence of his enemies?  What peace do the final verses promise those who submit to the shepherd?

Week 3: 3/18/17, Convergence week at the Yank.  Psalm 133: “133 Behold, how good and how pleasant it is for brethren to dwell together in unity!”  Unity is likened to the due on the mountains and like precious oil.  How is this applicable today, and what is the importance of the commanded blessing?

Week 4: 3/25/17 Romans 8: 31-39 “Nothing can separate us. . .” this powerful promise from the Apostle Paul reminds us of the hope we have in our salvation!  Why can we be sure nothing will separate us from God’s love?

My hope is that your faith will be strengthened in these verses; that through the shield lock you will walk in victory.  Post!  Reach out to your brothers in need and Always Be Headlocking!

Burpees & Leg Day

March 5, 2017 / / 0 Comments

9 Pax braved the gloom at The Fighting Yank this morning to push the rock.  All seasoned vets here so light disclaimer given.  I don’t think I’m an idiot, but you probably are if you follow me…

Warm Up:

No time allowed for a warmup today, lets get moving and get warm.

The Thang:

Modified Bataan Death March: AKA: Merkin Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Merkins, while the rest of the Pax mosey in a line. After completing the Merkins, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Merkins, while the (former) last guy continues on to the front of the line. We completed 1 plus some change miles of this in a nice loop around Belmont. Everyone enjoyed being the last man at least 8 times.  Good work by all Hims completing the run on schedule in 12 minutes!  Nothing better than being on time!

Finished our jog/mosey up at the football field for to continue the workout.  Up next YHC planned some good old fashioned burpee work to help prep the Gashouse pax for the upcoming burpathon!

Burpee Pyramid: 100 burpees in 10 minutes.  10 sets of burps started on each minutes with any time left over as rest.  Did sets of: 8, 9, 10, 11, 12, 12, 11, 10, 9, 8.  Mumble chatter was pretty low for this, but that was probably more due to lack of breath than lack of want to chatter.

Next up 4 rounds of exercises followed by a lap around the track.  Each round consisted of 6 minutes of exercise.  Following rounds were completed non stop with any rest noted.

  • Round 1: (Really started to feel the burn in the first squat hold here.  Lots of mumble chatter and YHC had to have the pax raise the hands above their heads on the hold to keep people for cheating)
    • Squat for 30 seconds, hold low squat for 30 seconds
    • Squat for 40 seconds, hold low squat for 40 seconds
    • Squat for 50 seconds, hold low squat for 50 seconds
    • Squat for 60 seconds, hold low squat for 60 seconds
  • Round 2:
    • 45 seconds of Merkins, 15 seconds rest
    • 45 seconds of Merkin hand release, 15 seconds of rest
    • 45 seconds of Merkin hand lift, 15 seconds of rest
    • 45 seconds of right side plank, 15 seconds of rest
    • 45 seconds of left side plank, 15 seconds of rest
    • 45 seconds of shoulder taps, 15 seconds of rest
  • Round 3: (Since we had some pax from other AOs visit today, YHC had different pax introduce themselves during the rest periods)
    • 45 seconds of side straddle hop, 15 seconds rest
    • 45 seconds of seal jacks, 15 seconds of rest
    • 45 seconds of plank jacks, 15 seconds of rest
    • 45 seconds of side straddle hop, 15 seconds of rest
    • 45 seconds of seal jacks, 15 seconds of rest
    • 45 seconds of plank jacks, 15 seconds of rest
  • Round 4: (YHC gave the pax the option to repeat round 1 or round 2.  I was surprised pax chose round 1 from all the mumble chatter we had the first go around)
    • Squat for 30 seconds, hold low squat for 30 seconds
    • Squat for 40 seconds, hold low squat for 40 seconds
    • Squat for 50 seconds, hold low squat for 50 seconds
    • Squat for 60 seconds, hold low squat for 60 seconds

Finished up last lap around the track and moseyed down the hill to the flag to finish out!

Pledge

Announcements:

  • P200 is 3 weeks away and we are still looking for a van if anyone knows of one we can borrow.
  • Day of service.
  • Frisbee golf on 11 March.
  • Burpathon on 29 April
  • Mud run on 20 May

Prayer Request:

  • Top Hats family & father

Thank you all for the opportunity to lead and for continuing to push the rock with me!

“Get Lucky” with T-Square 3/4/17

March 4, 2017 / / 0 Comments

I have been fighting the Sad Clown for some time now. I haven’t been posting as much as needed. But t-claps to the PAX that have been praying for me & the M.

I am trying to make posting in March an epic one, due to it being my birthday month. Hopefully using that as launch pad to get me back in the groove.

So showing up at AO at 6:50am & only 2 other cars there, was gonna make for a winging it session. But as in true F3 fashion, several more came in hot.

THE THANG

-disclaimer & mosey ’round parking lot to flag in front of Schiele. Pledge was done in patriotic cadence & mosey back to starting point.

-warmup included: big arm circles / LBC / press press wee (Whoppee’s fave, but not there to partake. Tsk, tsk) / seal jacks / American hammer / toy soldier

-mosey thru the woods to the picnic shelter

brought out the blue tooth speaker for T-Squares worstest hits – 1st tune we did some squats with Sally, then played TubThumping & did alternate lunges with burpees each time “got knocked down” rang blissfully in our ear holes.

-mosey back down trail to rock wall

song 3 was Bodies that we planked to; when “bodies hit the floor” shouted out, we did Donkey Kicks & when Drowning Pool counted, we were forced to do Mericans. Song 4 was GET LUCKY & we tried to constantly do flutters, but when GET LUCKY was belted out, we did WWII’s

-then a short mosey to Playscape area

tune #5 was AC/DC’s ThunderStruck. Air shoulder press were poorly performed during duration & when TS screamed out, a burpee was deployed. Side note, Lil’ Sweet was SUPER excited to workout with some AC/DC. 6th & final classic was Roxanne. Stroganoff thought it was karaoke time & carried through the first sequence. He has a lovely voice. Like that of a thousand doves. Any way, we were in plank entire song. At “red light” we did plank jacks & at “Roxanne” we suffered thru Mericans. At this point Madoff had bail & left us with 7 PAX.

-mosey back to parking lot. Had a few more minutes, so went to tables. Got in 50 dips & 100 LBC OYO. Finished with 50 sqitties (sit down squats) & 100 dying cockroaches

mosey to beginning

Announcements

Prayer Requests >> Hushpuppy’s co-worker (terminal cancer), T-Squares family, Billy Madison’s in-laws

Name-o-rama

Prayer

Great dance moves/singing/exercises were on full display for all to see. Strong work, fellas

peace out from DJ T-Square

Surprise Gastone is the Q!

March 3, 2017 / / 0 Comments

12 men showed up for a chilly Downtown Q with Spider-man. But as he was still arriving Gastone started the workout with some warm up as the last few dragged into the workout. After quick conversation Spider-man said you can just take it because he felt bad. So with applause and cheers I gladly took the Q the rest of the way. Stroganoff seemed the most excited.

The Thang:

SSH 25

Imperial Walker 20

Follow me for a little Mosey down to South Marietta st and Second Avenue intersection.

Partner up. Partner A run to the stop light at Franklin and partner B run to the blinking red light at 3rd Avenue. At the top of each of those hill do 10 Crossfit Merkins or hand release Merkins. Come back to your partner at the middle and preform 20 Partner Merkins(Hand Slap Merkins). Switch sides after and rinse and repeat 3 times.

Mosey to the parking lot beside 2nd Avenue.

Partner Wheelbarrow to the other side of parking lot and back. (Crowd favorite we will have to do more)

Lunges to the other side of the parking lot and back. (Now we have switched to legs)

Mosey with a pause in the middle for crowd control to the bottom of the hill on South St and 4rd.

Plank with 6 inches and we held for 30 seconds. Not to bad as we work to get everyone to be able to do a good form plank for 2 minutes.

30 Sumo Squats, then backwards up the hill to 3nd. (Mumble chatter increased and Stroganoff mocked me in a voice that could only be compared to Cartman from Southpark)

20 Sumo Squats, then backwards up the hill to 2nd.

10 Sumo Squats, the backwards to up the hill to Franklin.

How convenient, we are right beside a great little wall that we can take advantage of with a little more fun.

20 Dips on my count

20 wall jump ups oyo

15 Dips on my count

20 wall jumps oyo

Mosey to the park before the Pavilion for 6 Minutes of Mary. 30 LBC’s, 20 Flutter, 6 inches (12 for Stroganoff), 20 more flutters with much laughter and might not have worked as well. Lot’s of conversation about how I knew about Stroganoff’s 12 and then something came up about Whoopee and the implant surgery.

Mosey back to Pavilion for 5 Burpee’s and done right on time.

Moleskin:

It was a good morning with a great crowd of men out to start the day off the right way. Side note if anybody is checking grammar on any of my back blast, don’t.

Announcement about Whoopee’s party that is now moved to Labor day. He is asking that everyone wear white. If you have already paid the the initial fee you can pay again and have the initial back after you attend the last party. Unless you were not in attendance then he will keep your deposit.

Prayers to all in our group that are going through something with friends or family. May God bless them in the battles ahead.

Thanks Spider-man for the opportunity to Q your workout. It is an honor as always and I look forward to the next.

Gastone out!

Related image

Soccer Arms!!

March 3, 2017 / / 0 Comments

14 HIMS posted for another Pizza Man delivery.  With all the P200 training and runners now in Gashouse, I want to make sure the PAX don’t get a case of the soccer arms.  With that being said, 17:30 hit and it was time to begin.  Brief disclaimer and here we go….

Warm-up:

SSH X 25 IC (well was suppose to be but we had some guys coming in hot so we continued until they joined)

Hillbilly squats X 10 IC

Don Quixotes X 10

Enough of the warm-up, lets mosey to the soccer field to have some fun!!

Workout:

Each corner of the soccer field the PAX completed two exercises then duck walked/lunged along the end lines and sprinted along the sidelines.  The exercises were:

Corner 1:

  • Merkins X 25 SC
  • LBC’s X 25

Corner 2:

  • Werkins X 25 SC
  • Flutter X 25 (50 SC)

Corner 3:

  • Military merkins  X 25 SC
  • Freddy Mercury X 25 (50 SC)

Corner 4:

  • Diamond merkins X 25 SC
  • LBFC’s X 25 *For those who don’t know, this is a crowd pleasure*

*Rinse and Repeat*

After corner work was done, the Q offered option 1 or option 2.  The only thing was I didn’t let anyone know what the options were.  So the PAX choose option 1.  Good choice!!  We need to train for the Burpeethon coming up on April 29th!!  With that being said, the PAX completed 8,9,10,11,12 burpees on every minute.  At the end of this the PAX did 50 burpees in 5 minutes.  Great work men!! 

Now it was time for some fun!!  We numbered off for a little 7 vs. 7 soccer game, the only difference is the were no goalies and if your team gets scored on you complete 5 merkins.  It went as I thought it would with men playing sports.  At the end of the game Team 2 was the winner!!  Time to mosey back to the flag and Slaw lead  22 for the VETS.

COT– Pledge, Announcements, Prayer Request

Once again, I want to thank the 14 HIMS that showed for another Pizza Man delivery.  I am honored to lead a great group of men!!  Special thanks to Mastodon for the Streams in the Desert book, it really hits home!!  Until next delivery Pizza Man is OOOOUUUUUTTTTT!!!

 

 

No Sandy V but there was a Beaver

March 2, 2017 /

Six strong men free of the fartsack and without any Sandy V-like symptoms made it out to the Goat Island beatdown courtesy of YHC. No disclaimer needed, these guys were ready for business.

Warm Up; Monkey Humpers x10IC, Imperial Walkers x10IC, something else

Pledge

Mosey to the bridge leading to the island. Bear Crawl the wooden part, yes ALL the way to the other end. Hey, I think I saw the beaver again from back in October. There’s the train, 5 burpees! Once down on the asphalt, we did karaoke ALL the way to the other bridge. Once there we Lunge Walked the wooden part, yes ALL the way to the other end. Turn around and Bear Crawl back the other way, ALL the way. Karaoke in the opposite direction back to the other bridge. Once there Lunge Walk the wooden part. Upon arriving at the mainland, we noticed the beaver was still there just hanging out playing in the river. We named him Billy (in honor of Goat Island). He’s a beaver, get it? Cheesy! Back to business, Crab Walk the wooden part ALL the way to the other end. Skip (as in tra-la-la) ALL the way to the other bridge (harder than you’d think). Crab Walk the wooden part of this one too, ALL the way.

Mosey down to the nice flat parking lot to set up for Doracides! Partner up and count in aggregate to 100 Merkins, 200 LBC, 300 Squats & 400 Side Straddle Hops. While partner 1 does the exercise, partner 2 sprints to the first light pole, does 1 burpee, sprint back to start, then to the 2nd pole where he does 2 burpees and then back to switch off. This sucked.

Time was about out run out before me and my partner finished despite Tiny Tank and Radar trying to help us finish so we moseyed back to the starting lot.

Announcements: Work day at the Rotary Community Garden on Franklin in Gastonia this Saturday from 9-12. Disc golf Saturday the 11th, 4pm at Goat Island. Burpeethon, Mudrun May 20th. After Christmas Christmas Party at Whoopee’s.

Prayer Requests: Top Hat & his family, Brownstreak’s son and his college aspirations, others.

As always it was a pleasure leading you men. I really enjoyed the conversation and appreciate the dedication of our group. You are the reason I keep coming back for more. Keep EH’ing those guys you meet to come out, we all need it!

AYE!!!

Is he asleep?

March 1, 2017 / / 0 Comments

YHC needs a little push and motivation through the week so Huckleberry was nice enough to give me the Q to get me out of the fartsack, well it definately works, so here I am. 2 of us made it out in the gloom today with the others with changed work schedules, on the IR list, another with a shoulder needing some rest, and the fartsack attacking a few others like it has done me lately.

Warmup:  SSH, Gravel Pickers, Hillbillys, and Don Quixote.  x15 IC

Mosey to the flag at the Senior Center and say the pledge. Hit the nearby parking lot for 2 sets of 15 IC of Mike Tysons and 20 Big Boy situps. Sparky noticed the unmarked police car backed in between a few other cars as YHC didn’t even notice. We wondered if he was asleep or not, but no mention of getting any closer to find out. Next we mosey to the parking lot on the left down the hill for some line work. Long jumps and at every 3rd line 20 lbc’s down and back, lunge walk and every 3rd line 20 Freddie Mercury’s down and back. Amphitheater time and we did 20 Donkey Kicks and straight into Hip Slappers with as many as you can do. Some Plank Steps (Not sure what you call it Huckleberry showed this to me Saturday.) Plank and put each hand on the wall switching back and forth. We did these as many as we could no counting. With about 9 minutes left and 1.25 miles so far Sparky said let’s make it 2 miles. Who am I to not oblige? Off we go on a tour of Folsom and back to start logging 2 miles.

BOM: YHC took us out. Good work today Sparky, despite the lingering affects of the sinus crud. It was an honor to lead today.

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