F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2017 (Page 5 of 6)

Midoriyama Mountain Rain

May 7, 2017 / / 0 Comments

As YHC rolled up to Midoriyama, the light rain falling with the mountain in the background had me thinking of “Smoky Mountain Rain” by Ronnie Milsap. YHC had 2 weinkies prepared, one for rainy AO conditions, and one for dry conditions. Well, which one will it be? YHC couldn’t decide, so I picked a little bit from each one. With 3 other brave PAX showing up, it was time to start.

Quick disclaimer, then on to the warmup:

  • Seal Jacks x 12 IC
  • Morr. Nightclubs x 25 IC
  • Flutter Kicks x 15 IC
  • Shoulder Taps x 12 IC

Mosey to the picnic shelter for the “rainy” portion of the weinke:

  • Dips x 10 IC
  • LBC’s x 25 IC
  • Derkins x 15 IC
  • Box Cutters x 10 IC

R&R x 4

Mosey back to parking lot at the flag for 3 rounds of 4 corners (“dry” part of weinke).

Round 1: Block curls x 20, Squats x 20, Freddie Mercs x 20, Werkins x 20

Round 2: Block overhead press x 20, SSH x 20, WW1’s x 20, Diamond Merkins x 15

Round 3: Lawn Mowers x 40 (20 ea. arm), Lunges x 20 (10 ea. leg), LBFC’s x 20, Mike Tyson x 15

Next, place 3 cones approx. 15 yards apart in a triangular pattern for Bearmuda Triangles. Start at one of the cones, bear crawl to the next cone and perform 1 Burpee. Repeat until all 3 cones have been covered, then escalate up to 2. Do a lap, then up to 3. PAX were smoked by this time, so YHC Omaha’d for 5 minutes of Mary.

Canteen picked some horrible exercise YHC can’t recall (sorry sir), YHC picked Penguins x 15 IC, Blart chose American Hammers x 20 IC, Lil’ Sweet chose Inchworms x 5, Canteen chose Supermans x 15.

YHC closed us out with 22 Merkins for the Vets.

Announcements:

Whoopee’s “gun show” on the 27th, Mud Run on the 20th, All Gashouse PAX mustering at the Yank on the 13th (C-Span guest Q), pain lab also meeting there as well, Gashouse convergence will be at the Downtown Pavilion in June.

Prayer Requests: Our Nation and its leadership, Dr. Feelgood and his Family, Pockets (miss you, brother) and other PAX on the IR, Oompa Loompa while he is traveling.

YHC led us out in prayer.

Thanks for the PAX who posted even though the weather wasn’t the greatest. You guys really pushed hard for 45 minutes. My hat’s (and tassels) are off to you! Thank You for allowing me to lead!

Until next time,

Slaw

 

 

I am a liar.

May 7, 2017 / / 0 Comments

With the Nomads going out of state for a workout, it left The Fighting Yank Q-less on Saturday.  After dozens of phone calls, texts and emails from Sargento begging me to Q this weekend, I finally relented and agreed.

YHC wasn’t sure what I was going to do for a beatdown.  The night before, while celebrating Cinco de Mayo at Tiny Tank’s house, I revealed my rough draft for my Q.  Tiny Tank basically asked if I was insane and Wheezy said something just came up and he wasn’t going to be able to make it the next morning, as he cracked another cold adult beverage.  So I decided to make a couple of adjustments.

As the men were arriving at The Fighting Yank, Keesh asked if I planned on dabbing this morning.  YHC told him there were no burpees on my weinke.  Quish seemed happy and said he wasn’t going to grab his gloves then.

When 0700 hit, there was a quick disclaimer about me being an idiot and then we moseyed.  No time for a warmup, or at least I wasn’t sure if there would be time, so I opted against it.

We moseyed to the hill by Hawthorne for a triple nickel (the rough draft was 11s). We did lunges at the bottom and monkey humpers at the top.

We then moseyed to the front of Belmont Middle.  On the mosey Tiny Tank took off ahead saying he had to empty his tiny tank.  Don’t worry, he assured us he washed his hands.

We got to the front of the school and when I pulled out my weinke I saw something I didn’t realize was there.  Which isn’t the first time this has happened to me.  But, this time at least it was just burpees.  Edison essentially called me a liar.  And I couldn’t disagree with him.  I am a liar.

We did station work in a figure 8 formation around the sidewalks.  10 merkins, 10 werkins, 10 derkins, 10 moroccan nightclubs, 10 dips, 10 werkins, 10 derkins and 5 burpees.  Rinse and repeat two more times.  Then we began a fellowship mosey to the back of the school.

Since we were moving along quicker than I anticipated and I opted against a warmup, YHC threw in an impromptu wall sit on the back of the school.  There was some mumble chatter about us already doing the legs portion of the workout.  YHC quickly reminded everyone that Sargento hand picked me, not them, to Q this beatdown.

We continued the rest of our mosey to the track for an ab version of Dora 1-2-3.  100 leg throws, 200 LBCs and 300 flutter kicks.  We partnered-up.  Since we had an odd number, Top Hat took one for the team and opted to go it alone.  So that everyone finished together, a few of the Pax did an extra 50 flutter kicks OYO.

Slow mosey back to where we started.  During which Qeesh was sure to show YHC his hands and claim the calluses from the burpees could put him out of work for days and it was my fault because YHC told him he wouldn’t need gloves.

Pledge.

Announcements:
– Mudrun in a couple of weeks.
– Tuna 200 in October. Seven have signed up, looking for at least five more and the possibility of another team.

Prayer Requests:
– All of the pax who haven’t posted in a while and those that are on IR.

Top Hat lead us in a COT.

Thanks guys, I had a blast leading!

Inspirational Words from F3 Grease Trap’s M

May 6, 2017 / / 0 Comments
  1. Men- I am sure many of you have seen this on twitter already (Bagger Vance sent out yesterday), but I thought it was worth posting in this way to ensure everyone had a chance to read this. Chase Kemp is F3 Grease Trap.  His M wrote the message in the link below…please read.  Powerful stuff. The Kemp family can use all the thoughts, prayers and support The Nation can bring.  Take a minute to reflect and be thankful for the health of your loved ones.

CCR

https://www.youcaring.com/jobkatieandchasekemp-816658

Chopped Liver

May 6, 2017 / / 0 Comments

 

What are we, chopped liver?  YHC knew he would be competing with the 3 year Rock Hill Convergence Q’d by the Founding Fathers Dredd and OBT today that would draw many PAX out of our region.  I was planning to go myself until some family scheduling got in the way.  On the bright side I realized I had just enough time to Q the Gashouse.  It was great to pull in the lot for the 3rd F a little early and see Stroganoff manning his site Q with the shovel flag already planted.  Our Nantan needs to assign a quartermaster to keep up with our flags since you rarely see them these days.  Where are they?

Anyway we had three for Hush Puppies third F…four if you count the Raccoon that was getting after it beside the dumpster.  When we were done we only had two minutes to spare and there was a total of 9 PAX ready to go.  Just as we were getting started Short Sale (game time decision) came in hot to make an even 10.

Disclaimer I am an idiot. #obviously  Follow me makes you an idiot.  #noinsurance

SSH, Moroccan Nightclubs, LBC’s, Merkins, squats

The PAX that showed up yesterday for EZ Rider’s core time beat down knew it on the first LBC.  Ouch. Mosey for the Pledge of Allegiance.  Hush Puppy ran the other direction to Lineberger Park to join the center of his concentrica for the Girls on the Run 5K.  This left us with the odd number 9, but we would overcome.

Mosey to Grier for wall sits and message #1…from Freed to Lead and Hush Puppies 3rd F this morning. Spend time where you make the most impact with your M and family. Set the example. Invest in your spouse and kids, do the work without complaint (N0 SV), lead.

On to the track and abbreviated fitness test. One minute max push-ups and one minute max sit-ups in pairs. Smalls (10) was the odd man out for his set but Stroganoff knocked out extra credit LBC’s so he wouldn’t do the work alone. Great work Stroganoff!

Next was the timed lap around the track.  One group ran the track and the other called out the times.  Then we switched.  It was raining a gentle rain which helped distract us from the fact that sprinting a lap isn’t fun.  The AAR (after action review) is that Monk is the undisputed 200 meter champion and the guy you want on your sprint team.  However, I think he forgot we were running the 400.  The other point is how much slower we get as we age.

Message 2:  Do you know the feeling when you are going a few mph over the limit and see a police officer? Immediately you think that you are going to get pulled over and your heart races involuntarily.  When we don’t choose the right thing it weighs on our conscience and causes the same kind of involuntary stress.  If you don’t live a morale life and choose evil over good you will live a stressed life.  Choose the right thing and live free.

Mosey run to church steps for some friendly competition.  Two groups at the bottom of the stairs.  The first two PAX from each team run to the PAD and knock out a burpee and run down and complete ten squats.  The next PAX in line does the same until everyone gets through and then we go to two burpees and so on.  Since we had an odd number on team one Squirt completed his revolution twice each time, thereby doubling his work.  This kept the race fairly tight.  We ran out of time and got to eight burpees at the top before we had to audible.  There was some major jousting (cheating) during the last round between father and son but Squirt and Smalls tied at the bottom so the competition was considered a draw (or a win win).

We got back to the home base with a few minutes to spare and completed about three minutes of lunges followed by a round of six inches while we had announcements and then some flutterkicks until we were saved by the bell.  Just as were were closing we could hear the National Anthem being sung from a mile away at the 5K.  We all turned to the shovel flag and stood at attention until it was over.  Some among us speculated that Freight was singing the anthem (the singer was female and had a high pitched voice).

Looking over my Weinke I had at least another thirty minutes of work planned.  I will know better next time.

Great work today by those that showed up.  I was really pleased that we had ten considering I thought most would be elsewhere.

Next Saturday the Gashouse shepherd and #HIM C-Span is Q’ing a convergence at the Fighting Yank.   I am looking for a big turnout next Saturday in Belmont.  Somebody tell Cherubs to start brewing the coffee now.  This will also be the Rudolphs first Pain Lab for those of you on IR.  No excuses to avoid the gloom!

Prayer Requests:  The college graduates, Feelgood’s mother, T-Square and his family, all the PAX of F3 Nation.

There would be no chopped liver today. Thanks for showing up today and pushing the rock men.  Always a pleasure to lead!

Feels good to be back…

May 5, 2017 / / 0 Comments

Been quite a while since I was able to Q, guess newborns will do that to you. At any rate, grateful for the encouragement from my brothers and grateful for the faithful PAX that turned out. After some initial mumblechatter and no shortage of ribbing about the fact that I had to actually show up on time for once, we commenced. Pledge first, then as follows:

WU
• SSH
• Don Quixote
• Low-slow (3-count down, 1 up) squat
• Merican
• Moroccan night clubs
• Lap around downtown, meet at upper deck

Thang
Play it cool for the duration.
• Paired, one teammate exercising and the other runs a lap around the building
○ Walking lunges
○ Bear crawl one way, crab walk back.
○ High knees one way, butt kicks back
○ Burpees
• Jog to bridge for donkey kicks IC
• Jog to basketball court
• Paired suicides (1 teammate suicides while the other exercises)
○ Alternating shoulder taps
○ Bobby hurleys
○ CDD
○ Star jacks (repeato)
• Bear crawl snake across parking lot

Moseyed back to the lot for a few minutes of Mary and COT. Good work men.

Parking Deck Core

May 5, 2017 / / 0 Comments

9 men and 1 boy (good job Smalls) showed for a little core workout – not scared of a little rain.

Disclaimer

Pledge

Warm Up (in cadence)
1-SSH x 20       Flutter kicks x 20
2-Merkins x15   Elbow plank – knee to elbow x 10
3-LBC x 20

Mosey to wall
Mike Tysons x 15

Mosey to parking deck
Partner up (one running stairs & other exercise)
partner runs to top of stairs over and down second staris

1. LBC x 300 partner runs to top of 1st stairs over to 2nd 20 merkins then down.
2. Micheal Pheleps x 250 same as above but do 5 burpees before coming down
3. Freddie Mercury x 200 same as above but do 10 plank jacks
4. Lbflutter kicks x 100 same as above but do 10 WW2 sit ups
5. Baby makers x 100 same as above but do squats (Smalls modified to LBC – sorry squirt)

2 trains – 10 burpees

Mosey back but stop by benches around the art work for some mary

Dips, Merkins (hold plank position while everyone did 5),

Mosey back to Pavilion – more mary to complete time

Flutter kick, squats, dying cockroaches, some others i forgot

Announcements -something about the 2016 Christmas party was mentioned??, Skeet shooting May 27

Prayer request
Feelgood’s mother, Roscoe’s request-friends child passed away, T-Square & family, & Trinity-heart surgery

It was an honor to lead this morning – really enjoyed the fellowship and the workout.

No scoreggia sacco

May 4, 2017 / / 0 Comments

Whoopie and I ran a leisurely 5 miler for The Pub this morning. Among our fine topics of conversation were my upcoming trip to Rome, Italy and the Fartsackers who were not with us! Hence Whoopie’s triumphant Twitter post  decrying those who remained in their “scoreggia sacco” = Fart Sack (in Italian).

Thanks for broadening our vocabulary Whoopie. And for your edification:

No Fart Sack, Nessun sacco di pungere (alternative Italian translation), Pas de fart sac, Sin saco de pedos, babu fart buhu, Ingen fartsekk, Ingen fisksäck, Без перчаточного мешка, Geen vinnige sak nie, Ingen fartsække, Geen fartzak, sense sac pet, Ei hiekkapussia, Žiadny fart vrece, Žádný pytel, 没有放屁袋 , おならなし, *&%&()_&%$#!!!!!!

Now back to work you Fartsackers!

 

Biscuit for Freight

May 3, 2017 / / 0 Comments

13 men showed for Sherman’s first Q and he made us believe he was more than ready!

 

Pledge of Allegiance & Disclaimer

The Thang:

Warm Up

Side Straddle Hop – in cadence

Merkins – in cadence

LBC’s – in cadence

Mosey to Martha Rivers

Merry Go Round Partner up –

Run the circle – 20 burpees halfway, 20 lbc’s at start Run the circle – 15 burpees halfway, 15 lbc’s at start Run the circle – 10 burpees halfway, 10 lcs’s at start Run the circle –  5 burpees halfway, 5 LBC’s at start Recover – Countoff

 

Plank & Merkin slinky

(Line up – everyone will plank while we all in take turns doing 5 merkins – when we make it to the end – it comes back. We are finished when everyone has completed 10 merlons.

Recover.

Mosey to lower soccer field that has track around it.

Bojangles Biscuit – Run fast on the width and mosey on the length. (It was at this point before Bojangles Biscuit was called out Freight said something about it is time for breakfast, then immediately after Sherman said next exercise Bojangles Biscuit) Ha, from Gastone.

Mosey back to the beginning. Did about 3 more ab type exercises and then it was a wrap.

Announcements: Skeet Shoot, let Whoopee know. Mt Mitchell let Gastone know. Check all the convergence that are coming up.

Prayer Requests- non this morning but plenty to pray for every day!

Ended in prayer.

Sherman wrote most of this and then Gastone added a few things.

Sherman had a great plan for the Q today and we accomplished 3.2 miles while on this bootcamp.

 

Fast and Furious 6’s

May 3, 2017 / / 0 Comments

6 manly men showed up at Midoriyama for an breezy, warm afternoon session ( A low number but appropriate considering the workout planned). We usually have a larger crowd but evidently a Def Leppard Q scares some folks away (almost like a Gastone Q). A while back I attended a Martha’s House workout with Whoopee based on the Fast and Furious 6 movie he had watched the night before and I enjoyed that one so I decided to (kinda, sorta) re-use it for my Midoriyama brothers.

Warm Up

SSH IC x 6

Don Quixotes IC x 6 (get well soon Tool Time)

Imperial Walkers IC x 6

Box Cutters IC x 6

5 Burpees OYO (In case Slaw thinks he hears a train)

Mosey the long way to the playground for 6 pullups, 6 Derkins, 3 sets.

Mosey back to the building affectionately known as Turd Shack. You know why if you have been there.

Hipslappers IC x 6, Sprint to the far end of the horseshoe fence around a light pole and mosey back.

Hipslappers IC x 6, LBC’s IC x 6, Sprint around light pole, mosey back.

Hipslappers IC x 6, LBC’s IC x 6, Sumo Squats IC x6, Sprint around light pole, mosey back.

Hipslappers IC x 6, LBC’s IC x 6, Sumo Squats IC x6, Merkins IC x 6, Sprint around light pole, mosey back.

Hipslappers IC x 6, LBC’s IC x 6, Sumo Squats IC x6, Merkins IC x 6, LBFC’s IC x 6, Sprint around light pole, mosey back. 

Hipslappers IC x 6, LBC’s IC x 6, Sumo Squats IC x6, Merkins IC x 6, LBFC’s IC x 6, Donkey Kicks IC x 6, Sprint around light pole, mosey back. 

Floppy Disk with his new shoes was the sprint winner in the first heat and maybe another heat. Defib won at least 2 maybe 3 heats and this was after he ran and EC 6 miles before the workout, Aye! Blart may have won one that was too close to call. I don’t think Slaw won any but he was saving his energy to run with his M after our workout. Canteen and I were content with solid finishes near the back each round.

After each sprint I relayed some verses dealing with anger; Fast and Furious 6…Sprints and Anger and 6 reps.. see what I did there. The verses spoke to being slow to anger and how practicing that can help with turning away from other negative behaviors and how turning from anger shows wisdom. I admit this is a problem I have had for many years. I would throw a ball glove, get a technical foul, or get in an argument with someone out of anger. I have improved but reminded the Pax that this is a daily, hourly, even minute by minute struggle that we all need to overcome.

To the bleachers for Dips IC x 20, then 12 then 10. Pax probably needed more but that was all the Q had!

Mosey back to the playground for another round of 6 pullups, 6 Derkins, 3 sets. No soccer arms at Midoriyama!

Mosey to the steps at the ballfield but they were occupied. If Freight had been there, a discussion about fighting for use of the steps would have taken place so maybe it was best he was at work. Mosey back to our parking lot for a quick Wheel of Merkins on the curb with 5 at each of the 4 positions. Pledge at our non-existent flag.

Announcements – Nomads this Saturday at 6:00 am at Mall going to Rock Hill Convergence. Mud Run, May 20th F3 Gastonia has 3-4 man teams with YHC being talked into that madness.

Prayer Requests – Floppy Disk having some complications after having his wisdom teeth removed, Billy Madison’s in-laws, Pockets doing better but still in our prayers, Tool Time’s recovery from surgery.

COT

Killing Lions

May 2, 2017 / / 0 Comments

Nothing too exciting on this Monday morning, we had a Kotter-Squeaker returned from Sabbatical in South America. He was lost in a rainforest for about 3 months looking for some golden monkey idol, chased by natives with spears and other sharp objects, thrown into a pit with snakes, then finally got out of there with some help from a big fat guy with a turban and a monkey. Ask him about it-sounded like he had a good time but missed us and came back this week pushing the rock as hard as usual-great to see you again Squeaker, keep posting so those natives don’t get you next time.

We had a good crowd for a Monday-10 on time including Spiderman, I think??? He was on the namorama and I think I remember seeing him….yeah, pretty sure he was there. We also had that Scottish dude MACGREGGOR!!!!!!!!!!…can’t wait for him to scream his name out at the top of his lungs at least once. I’ll keep encouraging as long as he keeps posting. One day he WILL get it. Enough of that for now, here is what I remember:

Pledge

WU: 10 IC: SSH, Merkins, LBC (?20), Imp Walkers, mobile WU with butt kickers, high knees, slide this way, slide that way.

The Thang:

Mosey just outside parking lot of Pelican’s for instructions/suggestions from Q:

start at light post and do suicides:mosey to light post 1 for exercise, mosey back to start then go  to next light post for exercise 2 (stop at light post 1 and do exercise 1), mosey back to start. Mosey to light post 3 (stop and light post 1 & 2 for repeat exercise 1 &2) then do exercise 3. Repeat process for total of 7 light posts with 10 IC reps of the following:

light post 1                2                  3                     4                 5                 6                7

LBC        Squats         Merkins            SSH          Burpees         Flutter     Monkey

Kicks      Humpers

Short cut moseying back to park for some dips-n-jerkins then mosey to Pelican’s for round robin Mary which I don’t remember except Gastone doing about 43,000 flutters……

Along the way I tried to recall some of the first chapter of a book called Killing Lions: A Guide Through the Trials Young Men Face. I now see the irony in this as the day before this post, I turned 47 years old. Better late than never….don’t think I am so young but that’s ok. I am still getting something out this book that I just started and hope to gain some valuable knowledge that I can possibly share with my brothers in the gloom. The first chapter has a lot of good points that I probably would not have appreciated at a younger age, so maybe this is the right book for me now. More to come on this…The author writes about the sense of entitlement that comes with a participation-trophy generation attitude until you wake up one day and realize the world does not owe you anything. You are where you are, for better or worse, because of the choices you make. You are currently in the gloom busting your butt to be a better man because YOU CHOSE TO GET OUT OF THE FARTSACK THIS MORNING, RIGHT SQUEAKER???? (that’s a rhetorical question). The author also points out that it takes courage, perseverance, and cunning to kill lions-the lions being the things that get in the way of us reaching our potential and realizing our dreams. Either you kill the lions or they eat you and your dreams for dinner.

We finished with a quick COT and broke quickly for the cars just after Sherman volunteered for Wednesday’s Q which will be his VQ. Enjoyed it men-thanks for posting and pushing the rock again.

Whoopee

 

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