Fitness, Fellowship, Faith
Returned from Rome last week and recounted a few stories to Stroganoff and Gastone as we ran the usual loop! 5 mi, 45 min, 9 min/mi.
Here’s the summary: Two of our students met the pope within 24 hours of our landing in Rome. Visited St. Peters, Assisi, Roman Forum, Vatican museums, the Pantheon, some monasteries, and lots of ice cream and coffee shops!
No, I didn’t workout once while in Rome. Too much smog, and we were walking at least 5 mi/day anyway!
Arrivederci!
Monk
We had 2 FNGs at The Storm on Tuesday. One of the FNGs is a proud University of Alabama fan so he naturally was blessed with the F3 name War Eagle…the battle cry of Bama’s arch nemesis, Auburn (just ask Whoopee). In conversation with War Eagle, I learned that he is training for the Spartan Super in Asheville on July 29th. Since I’m also running this race, I thought I’d tailor the workout as preparation for The Super, an obstacle race that rewards failure with burpees….hence the title 20 Trains. Sadly, War Eagle fartsacked & missed out on the opportunity.
Special thanks to Anthrax & Short Sale for showing up….for pushing me to be a better husband, dad, friend, leader, and servant of The Most High. I appreciate you Brothers!!! Aroo.
12 PAX, 3 FNG’s and 1 Wilson in spirit took the DRP on Tuesday at Midoriyama. I was thinking of our brother Tooltime traveling north to the metropolis of Tonawanda and his nephew F3 Wilson came to mind. Wilson came down last summer and spent a little time getting to know the men of F3 Gastonia. I’m pretty sure he was like 11 or something but judging by the picture i saw today he seems to be aging in dog years so he is like 18 now! Anyway I thought a shout out to Wilson was due.
Since we had 3 FNG’s a little disclaimer was given
Warmup:
SSH x 10 ic
Don Q’s x 15 ic
Low slow squat x 10 ic
Grab Wilson and mosey to the soccer field
The Thang:
The Wilson
W-Wave of Merkins up to 5
I-Inch worm across the field until you get to Wilson
L-Lazy Dora
S-Squerkin 10 then switch 10 again
O-One legged Burpee 5 each leg
N-Newtons Cradle x10 ic
Let’s do it again!
W-Whamo Lunge Walk to Wilson
I-Iron Hulk
L-LBFC’s x 20
S-Seal Crawl to Wilson
O-Ollie Norths
N-Nolan Ryan x 10 then switch x 10
Snatch up Wilson and mosey back
COT:
Pledge
22 for the Vets
Announcment-Saturday convergence Downtown at the Rotary Pavilion, Something about a 1/2 marathon(sorry I stopped listening when he said run)
BOM
Be deligent and precise in your influence of our youth. Be a leader at home with your kids but also with any you come in contact with. It takes a village right! To you just a short interaction with a kid may happen without a thought but you never know what it may mean to them. They may not have that leader in their lives and that short interaction of attention they receive from you may mean the world. Go forth men and be that HIM!
Today…..we exercised like old ladies. It was an impromptu Q, one that I had to pry from Gastone’s hands while he grudgingly smiled and said I could have it. Another Q was on the schedule but alas, he was not present. Probably called to work for something important and so it was all mine and I was excited. Yesterday I met a lady in her 60’s who is still exercising and told me about some of her routine workouts. Believe it or not, it often involves burpees when she works out at 9 Rounds. I was inspired and last night prepared a weinke just in case it was needed with the intention of using for EC this weekend. As luck would have it, I was given the opportunity sooner than expected and to the Pax’ dismay, we got it on like old ladies this morning. I explained the general plan-no warmup, 2 minutes of an exercise then 1 min of partner derkins then repeat until all pax called an exercise. Fortunately, we had 10 this am allowing us to exceed the old ladies’ routine. The minute of derkins would be split between the partners with 30 seconds for each partner. The 2 minutes of exercise would be done all together but not IC. Basically AMRAP during the 2 minutes-the exercises were initially suggested by me with each pax given an exercise as a suggestion but they were free to choose another if they desired. I will claim this was my disclaimer, although it was not formally stated. Read the fine print on your contract-it is at the bottom. Assigning the exercises to individual Pax allowed me to focus my attention on the timer which is pretty complicated for me. I had to alternate between 1 minute and 2 minute timers every time. It also assured everyone paid attention to what was going on, except the Q-I mixed up the order just a little bit but not sure anyone really cared.
Here is what I can remember (in no particular order):
2 min exercises: SSH, Squats, LBC, Flutter kicks, 2 laps around Pelicans, Sumo Squats, Flying Squirrels, Imperial Walkers, Michael Phelps, and Rocky Balboa. All pax got to choose an exercise.
Partner Derkins between each of those exercises for 1 minute for total of 10 sets. Plank for partner A while partner B does Derkins. After 30 seconds, swap.
The 2 minutes of exercise allowed for some interesting conversations. We discussed the physical appearance of the female who inspired this workout. One pax in particular was interested a little more than expected….All I’m gonna say is don’t leave Gastone alone with your nana, especially if your nana likes ice cream. He sent me some Glamor Shot videos from last summer with his nana and I attached them to this morning’s pre-backblast. You should probably not even think about looking at it.
We had some good humor as well-Squirt, too bad the Papa John and Smalls were not here. Maybe you will bring them next time…..Naaaaaaahhhhhhhhh. (If you were there, you got that one.)
There were a few other things that happened but I am trying to forget. Thanks for posting this am guys. It never gets old.
Finished with Pledge, namorama, announcements and prayers.
Try to make it to 3rd F this weekend for the convergence at Downtown. Not to put any pressure on him, but suspect Roscoe will be very impactful. If you are so inclined, also show up for EC at 6am. You may or may not see something that resembles this……
Time to get those competitive juices flowing again and put your combination of speed and strength to the test. #F3FatCamp will be launching a competitive summer series open to ALL PAX and any FNG that will take place one Wednesday each month, June – August:
The FAT BOY course will be a GEAR based course designed for you to utilize a combination of Strength and Speed. This will be a timed course and will remain the same each of the 3 weeks which will offer both a U vs All other competitors and a UvsU opportunity. Come to all 3 weeks during the summer and work to improve your times or bring your best time during any one of the 3 weeks to see where you stack up. Whether you hit 1 week or all 3, the top time will be awarded the “FAT BOY” Golden Brick, one of the most prestigious awards ever created. Trophies will be presented to the following competitors:
The course will be set up at the #F3FatCamp AO (Elon Park Elementary School – 11425 Ardrey Kell Rd. Charlotte, NC 28277) on the dates listed above. 10min warm-up will commence at 530 and the competition will run from 545 – 615. Times will be recorded and posted on a leaderboard which will be updated after each competitive week.
For questions, reach out to Bounty Hunter or myself. Come familiarize yourself with the AO ahead of time. #F3FatCamp is a gear based workout that takes place every Wednesday morning 530-615 with 2 pre-run options. 1st pre-run launches at 500 and circles back to pick up the 2nd wave at 515.
SEE YOU IN THE GLOOM
-GENERAL
Pledge first, then mosey to the traffic circle for a short warmup. Another short mosey to the big lot at the school building, then split into 2 teams. For each team, each of the PAX takes a turn running to the opposite end of the lot. Once there, prescribed 10 bobby hurley’s then drop into plank. When the teammate drops, the next one runs across.
Down and back, and a winner was crowned. The losing team got 5 burpees, winning team got 10. With prizes like this who wouldn’t want to compete?
Repeato, but bobby hurley’s replaced with 10 jump lunges (5/leg). Everyone got a trophy this time, 5 burpees per team.
Proceeded to divide into 4 teams for field of dreams in the 4 corners of the much-larger-than-a-baseball-field-non-sand-parking-lot. First round was as described in the Exicon. Second round was stepped up a notch:
Returned to lot for 3 minutes of mary, name-o-rama, COT.
Special thanks to War Eagle and BP (Border Patrol) for coming out today…we hope to see them again soon. Great effort all around, except for the Mayor, whose absence was noted and now documented.
So we don’t usually do a backblast for Crusade, but I figured, what the heck? Give it a shot and see what happens. We started a new book today called Killing Lions by a father/son author. It is a “confession, invitation and manifesto” about how a son receives “fathering” or how a father learns what must be spoken to his son, as well as how to “begin the lion hunt or what face our lions are hiding behind.” The “lions” are the great challenges we face while learning how to become adults and live a life with a story worth telling. Some of the “lions” they mention include fear, entitlement, and despair. Either you kill them or they eat you and your dreams for dinner. There are similarities with Freed to Lead that are interesting, one in particular was a reference to a quote by Frederick Beuchner: “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.” This is the D2X described in Freed to Lead-the task formed by the intersection of a person’s Dolphin and their Daffodil. If you aren’t sure what this means, look it up or ask me next time you see me. Better yet, read Freed to Lead.
Another part of the first chapter I really liked was this: “Do not give way to despair; do not lose heart. This battle toward a life worth living is far more art than science. It is the art of the warrior.” I really think this applies to all of us-every day, everywhere you are. THE ART OF THE WARRIOR. That is powerful stuff-think about it.
Hope to see you this week in the gloom, possibly at the convergence Saturday at Downtown. Also, come try out the Crusade. Next week, chapter 2 with Stroganoff leading the charge.
The forecast called for a chance of rain and the meteorologists were actually right for once, but that didn’t slow us down.
Warm-Up: (15 IC)
Side Straddle hops
Imperial Walkers
Merkins
Workout:
Moseyed about 20 yards to the brick wall in front of the bank where derkins (20 OYO) were knocked out. Then onto the old Lowe’s Food parking lot and did lunges from speed bump to speed bump before we ran to the hill in front of Food Lion where 2 hill sprints were completed. As the rain continued we went to the school and used the cover to complete 2 rounds of step-ups (20 OYO) and LBC’s (20OYO).
Moved down the sidewalk where derkins and squats 20-15-10-5 each. Then 50 LBC’s.
Moseyed back and did lunges from speed bump to speed bump then went and grabbed a rock. Nothing like having a group running towards a bank carrying large rocks. In the drive thru we did 20 curls and 20 shoulder presses with the rocks followed by 5 burpees (3 rounds)
Since we all enjoyed them, we did more curls straight into a press. Some clap pushups and dips finished us there and we returned the rocks to their home.
Gastone was nice enough to lead us in flutter kicks before time ran out.
Very proud of everyone who showed up, and for those that missed out, don’t worry either Gastone or I will have the Q on wednesday 🙂
PainLab 4
Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!
Today we get the 4 basic Painlab fitness groups:
Cardio
Strength
Power
Stretch
Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10
CARDIO (15)
Jacob’s Ladder (15 minutes): Bear Crawl up – 8 Slow Burpees, down to 1 Squat, 7-2, 6-3, etc.
STRENGTH (2 Rounds)
Painlab Painstation (Dropsets to circle Frank 1 minute)
1) Curls – Bent Over Rows (Back/bicep)
2) Pullovers – Kickbacks (Tricep/Chest)
3) PrisonerSquats – Calf raises (Legs)
4) Shoulder Press, Lateral Raise (Shoulders/Traps)ALT – Trap Raise – Lunge
POWER – Kettlebell/Weights
1 – Goblet Squat
2 – row
3- press
4 – chest loaded swing
5 – shoulder halo
6 – Hip Halo
7 – ankle halo, head
STRETCH (10) -YOGA FIRE!!Namaste Warrior 2 Namaste Warrior 2 OP Handsup Touch toe Tabletop Plank Upward facing Downward facing dog
Plank Low plank Cat stretch/childs pose Side plank Side plank OP Chair pose Buddha squat Crane
Hanging knee
Triangle
Back to the circle to meet Pax for Mary.
MOLESKIN: a fun day and while I failed to get some FNG’s, 2 of our established Pax joined Oompaand I to get it done. Big ups to Warden and Squirt! Bigger ups to Squirt for leading an insightful 3rd F prior. Yall get up a bit earlier, I always learn something.
Oompa has the con for Convergence, my Painlab Partner took my cinderblocks so watchout!!
Have a great week
Rudolph
There were 6 strong men who showed for the Storm.last Tuesday. This is what I remember…
There were some of Stuart Cramer students hanging out yelling about their “beach day”. At 5:30 in the morning, that’s a heck of an early start but school’s almost out! Good for them!
Warm-Up: Goof Balls x15 IC, Imperial Walkers x15 IC, 5 burpees for the passing train.
Pledge
Bring Mary Up (Gastone version where we hold 6″ and raise them up when told). Feel the burn!
Mosey (very short) over to the wide sidewalk for a round of Blackjack. At one end we start with 20 merkins, run to the other end for 1 LBC. Back and forth, 19 & 2, 18 & 3, etc. This really started to suck around 13 or 14 reps of merkins so YHC offered an omaha switch to squats for those that wanted it. I did! This was a real sweat maker.
A short mosey closer to the school, we stayed on the wide sidewalk for a round of Dora 123. Partner up for 100 dips, 200 flutter kicks & 300 side straddle hops. The non-exercising partner would run down to the beach bums and back while the other did their thing. Good sweat!
Last mosey back to the start for the Lovely Day routine with Bill Withers. Hold plank position and do a mountain climber each time they say Lovely Day. We got about 3 minutes through it when time was up.
Thank you for letting me lead you again men. It was pleasure as always.
Moleskin: I wanted to Q a last time before some dental surgery that will keep me out for a week or more. It will be hard to be away but I know all our PAX will represent until I return. Hold down the fort men, you are the BEST!
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