Fitness, Fellowship, Faith

Month: July 2017 (Page 4 of 5)

Hills on Fire

18 PAX showed at Midoriyama on Thursday and it was hot as Haydes! We are in full blown Midoriyama summer weather now. 90+ degrees and equal amount humidity. Of course this is not enough to keep these men away so we went at it.

Warmup:

SSH x 15ic

Don Q x 10ic

Hillbillies x 10ic

The Thang:

Mosey across to hill #1-Joe Hendricks up and back down. Crabwalk backwards up and back down.

Mosey to hill #2-Clock merkins. Knowing we usually struggle with which way we are facing YHC made it very clear where 12 o’clock was and then screwed up right off the bat! Your welcome.

Mosey across the park to hill #3-Jacob’s Ladder-nur up the hill, do a burpee and run back down. Do this 7 times and add a burpee each time. This seemed to be a crowd favorite.

Mosey towards the dog park to hill #4-Triple Nickel with squats at the top and WWI’s at the bottom.

Tunnel of love x 2

Mosey back towards the flag. Stopped off in the parking lot for King of Hearts-Suicides across and back in regular, karaoke, and backward style.

Mosey back to the flag.

COT:

Pledge

22 for the Vets. Thanks Powerball for the reminder and the lead.

Announcements- Speed for Need get signed up!, Advisory meeting coming up at Cavendish Brewery. Come out and help lead!

Namerama-Welcome FNG Ten Minute

Prayer Request- Coach K and family, Other Families dealing with lose.

Moleskin:

YHC talked about the purpose of F3 and building male leadership. This starts in the workout group with taking on the Q and expands from there. When you build confidence as a leader at the workout you take that home with you to lead your family as God intended. Then from there you start to pour that out into your community(we are seeing some great examples of that all over F3). You may think that one person doing that cannot make an impact but we as a group do! The impact we have on others is the same starfish model as our workouts. Midoriyama was 3 guys working out for 7 months unofficially and today there was 18 in horrible heat. We can have that same impact on our community. We cannot afford too sit around and complain about things and not do something about them. Continue to build each other up men and let’s make an impact!

Speed for Need – American 4 Miler: We are what we repeatedly do…

Excellence, then, is not an act, but a habit.
I used to be amazed or surprised by the commitment of F3 Nation to rally and support a cause. I’m no longer surprised (that would suggest I did not expect much from this loosely organized group of men). But each and every time I am impressed and inspired by the force of will that F3 Nation brings to the community.
The Numbers
Over 50 people registered with the F3Nation team ahead of the race.
Another 10+ signed up day of the race. And estimate 10 more running with bibs not linked to the team.
Add in supporters on the sidelines, family members, pets and we likely had over 100 F3 Nation affiliated folks as part of the event.
And we are just getting started.
The Wake Up Call
What kind of 14 year old really wants to get out of bed at 6:30AM on a holiday? While he is truly a one of a kind, Owen Farr resembles your typical teenager when it comes to an early wake up call (not a fan). “Hey dad, I’ve got a great idea. Let’s go to Duck Donuts after the race.” (Another typical teenage boy request)
In the car he is finally awake and starts to ask questions – who is going to be there? How far are we running? Can Harry (the dog) run with us?
The Chariot
Owen checked out a couple of photos but the racing chariot is much more impressive in person. Once seated he realizes that the ride is a huge upgrade over his regular wheelchair. Comfortable seat, securely strapped in, no anxiety that Dad will flip the thing over coming around a corner or down a hill. And the SpeedForNeed decoration looks awesome. This machine ain’t no jogging stroller – it is the wheelchair equivalent of a high tech road bike. Smooth on the road, tracks straight, feels good.
The Low Five
The F3 pax embracing Owen stands out as the best moment of the morning. From men whom I’ve known for years to men that I never met before 7/4/2017 – everyone took time to speak to Owen, introduce themselves and encourage him while we ran together. Guys reaching out to shake his hand, offer a fist bump or a high 5. The kid can barely lift his arms up to reciprocate but he enjoys the attention. We are tremendously blessed to receive support from friends, church, school and family members. These communities embrace Owen for who he is. But it is also true that in some situations Owen feels excluded at times – his physical and social differences stand out, without question. On 7/4/2017 F3Nation lifted Owen up without regard to his ability to run fast, lead a workout, be loud, or funny or or crazy. The pax stepped up and said welcome brother, we are here to celebrate with you. Can’t reach over your head for a high five? Then I’ll come down to meet you.
The Race
I’ve run faster. But never before did I experience the kind of camaraderie that was out on that race course. At the beginning I was mostly nervous that I would trip, or crash into the curb, or possibly take out Material Girl’s achilles tendon with the chariot. Once we got going I mostly felt joy, love and celebration. I had the easy part – just follow Owen and hang on. Guys all around carrying shovel flags, leading the way, cheering Owen along. He had a great time. Loved hearing the support around him, love seeing the crowds (especially if they brought out their dogs). I think String Bean’s photo captured the moment better than anything that I will write here. Check out @nataliesfoy on Twitter.
The Road Ahead
I’ve notably avoided mentioning individuals – mostly because I worry about leaving someone out. But every single F3er there is a part of SpeedForNeed. Our progress in just a few short months is outstanding. The American 4 Miler provided a great opportunity to celebrate accomplishments to date. But as I noted in the BOM, 7/4/2017 was merely the first step. Let’s have everyone who stepped up to support SFN take the next step. Find a race and someone to push. Maybe it is a family member. Maybe it is a neighbor. Perhaps it is someone you have not met yet. The need is there. SFN is harnessing the power of F3Nation to reach across our communities and impact lives. In our prayers we often ask God to help those in need. How does God answer those prayers? By putting each of us in the world to make a difference every day.
The Video
Watch it. Share it.
What’s next? Let’s do it.
Nash

Folsom’s Dora Hill

Brief and to the point. 2 showed. Warm up. Core (below) Mosey to flag and pledge. Core again. Mosey to the hill. Dora’s Devil Hill (below). Mosey to stairs for calf raises. Mosey. Core again with added dips. Mosey back to cars.

Folsom Dora Hill Climb, One partner runs to the bottom of the hill and back while the other does the exercise, then switch:

 

  • 50 – Burpees
  • 100 – Diamond Push Ups
  • 200 – Squats

 

30 seconds of each core:

 

  • American Hammers
  • Left side V-Ups
  • Right side V-Ups
  • Michael Phelps
  • V-Ups

 

 

FREEDOM!!!!

4 PAX woke up early today to exercise their freedom that our forefathers fought hard for and gave their lives for. I do thank them for that and we celebrated that this morning in the gloom.

Warmarama

SSH X 15 IC

Gravel Pickers X 15 IC

Hillbillys X 15 IC

Thang

Mosey to the flag for the pledge. While we are here we put down 22 merkins for the vets. 20 of another exercise IC that YHC can’t think of the name of at the moment. Then on your 6 for 20 LBC’s for Roadie, 20 American Hammers for Bulldog, 20 Flutter Kicks for Huckleberry with the last five long and slow, and finally 20 Big Boys for YHC. All done IC. Recover and mosey to parking lot for bear crawl and at every third line 5 merkins, down and back to start. Recover and mosey to amphitheater for 20 Derkins IC, 20 Dips IC, 20 Rocky Balboa’s each leg, 20 Mountain Climbers IC, and Australian Mountain Climbers that we all struggled to complete correctly. Next a repeato of the core work that we pushed out at the flag. With a few minutes left we mosey back to start.

Announcements: Bulldogs moving soon, we will really miss ya man!

Prayer Request: Bulldogs move and finding a job. YHC’s brother in law. Praise report on my mother thanks Roadie. Each other. Forgive me if I forgot to mention any others.

Moleskin: Great work today men, good to see each one of you on a vacation morning that would have been an easy day to fartsack. It was a pleasure and an honor to lead you today.

Goat’s Got Me Flustered

I arrived at the Goat this morning ready to lead with a Wienke that was sure to impress!  Things started off strong!  I banged out the disclaimer thanks to our FNG, then I banged out the warm up, and even banged out the pledge!  Things couldn’t have gone better, and then some women who pay for an overpriced workout (I’m just assuming since ours is free there’s must be overpriced <– Sound Logic Right?!?!) high jack the first part of the Thang and it was all down hill from there… So here’s what happened…

  1. Disclaimer
  2. Warmup
    1. 15 SSH IC
    2. 15 Freddie Mercury IC
    3. 25 Moroccan Night Club IC
    4. 10 Merkins IC
    5. 15 Monkey Humpers IC
  3. Pledge
  4. The Thang
    1. Mosey to BB&T Wall.
      1. The plan was to wall sit while each PAX ran around the building, but the stairs were occupied and I got flustered.  I freaked out and had everyone mosey to the opposite side of the town to the wall of Doffers.  Still not sure how to continue since my Wienke was now ruined we did 50 Don Quixote while I came up with an alternate workout.   My quick thinking led to 3 corners around the town square
    2. Round 1
      1. Corner 1 – 10 Burpees OYO
      2. Corner 2 – 20 Crunchy Frogs OYO
      3. Corner 3 – 30 Merkins OYO
    3. Round 2
      1. Corner 1 – 40 Monkey Humpers OYO
      2. Corner 2 – 50 LBC OYO
      3. Corner 3 – 60 Mountain Climbers OYO
    4. Round 3
      1. Corner 1 – 70 Squats OYO
      2. Corner 2 – 80 Flutter Kicks OYO
      3. Corner 3 – 90 Rocky Balboas OYO
      4. Corner 1 – 100 Moroccan Night Clubs OYO
  5. I had now recovered from my earlier flustering and was feeling really good and composed.  So back to the BB&T wall to finish what we started earlier.  The coast was clear so we each grabbed a seat on the wall while each PAX did a lap up the stairs and around the building.  This turned into MARY with each new PAX doing their lap

The workout had finally come together and my confidence was at peak performance.  In an effort to catch our breath I had everyone count off.  Little did I know this would be my downfall.  The count-off started in English ended in Spanish and somehow I managed to miss-count 8 PAX and went to 9.

Flustered again and only 10 minutes to go we went for a mosey to the gazebo where I had us partner up for elevens, only to realize that wont work.  So forget the partner and 11’s OYO including dips on the wall and pull ups on the gazebo.  Half way through I Oklahoma’d, no wait Ontario’d, or is it Ohio’d, meh whatever… to Pull ups and CDD’s.

Finally we mosey’d back to the start with one last push up the hill with Zombie Walks to finish out the day.

Announcements : Mount Mitchell Climb in August the week after another week around the time of the PGA something.

Namorama, Prayer, Dismissed!

Thanks for hanging in there with me today, sorry it all fell apart, but in the end we all put in some great work. Tune in next time for a non-flustered Fresh Prince to experience the impressive Wienke the way it should be.

Smoke from Fireworks Everywhere

After the previous 3 posts, I was determined to simplify this. Short Sale, Squirt and Mayor had broken out with some very creative workout themes and messages at the last 3 workouts. I was just tired. No weinke, no plan….let’s just go.

Disclaimer

Pledge

Warm-Up In Cadence
SSH X 10
LBC’s X 10
Imperial Walkers X 10

The Thang

Mosey to the center of the baseball fields at Martha Rivers Park for a shortened Wolfpack Grinder.

15 Squats In Cadence
Run full circle around one of the ‘Pie’ pieces and back.
25 Merkins OYO
15 squats
Run full circle around one of the ‘Pie’ pieces and back.
30 Mountain Climbers OYO

Time for some partner work – Dora 1-2-3
Partner 1 does exercise; partner two runs to end of walkway between fields and back; cumulative reps
100 Merkins
150 LBC’s
200 squats

Mosey to covered picnic shed for more simple in-cadence work:

Dips X 15
Flutter Kicks X 20
Step ups X 20
Dips X 15
Flutter Kicks X 20
Step ups X 20
Dips X 20
Flutter Kicks X 30
Step ups X 25

Meander briefly (Still plenty of time left)

Merkins in place until failure. (I will refrain from admitting how few it took me to get to failure)

Zombie walk across parking lot followed by 40 LBC’s OYO
Lunch back across parking lot followed by 40 Freddy Mercury’s OYO

Finally time to mosey back to Pelican’s.

Time Up.

Very few announcements. Short prayer list. Name-o-rama. It was muggy.

Thanks for the opportunity to lead.

Until the next one. Aye!

Stroganoff

Boom & Gloom

Well Gents, It was time again for another Mayor Q and I was asked to get it on July 4.  As YHC stated, I love history and when I Q on days like this, I always put a bit of it into the Q.  It was interesting getting this one put together.  With a history infusion, it was Tiny Tanks M who provided the theme, but knowing he would be absent, decided to stir some things up on twitter regarding a July 4 Murph that got some chatter going, which then had the pot stirred a bit more by another absentee (Whoopie).  Since we are mentioning absentees, lets talk about Anthrax as well.

Time came and as the start time was pushed back to 6:00am, PAX came rolling in and we got to it.

The Thang:

  • No warm up, but a brief mosey to the other side of the parking lot
  • Disclaimer
  • 13 sets of exercise x50 reps (Stripes and Stars of the U.S. Flag) and a lap around two aisles of the parking lot with historical facts (only 10) placed in between each round.

    Exercise #1 – Merkins / Fact #1 – the Declaration of Independence was adopted on July 4,       1776 in Philadelphia PA.  It was written by Thomas Jefferson and the final edition edited and approved by the continental congress

    Exercise #2 – WW2 sit-ups / Fact #2 – The Revolutionary War was fought from 1765-1783.  There was more going on before and after, but this range covers main scope.

    Exercise #3 – Step Ups using bench or stone bollards / Fact #3 – The Stamp Act, Boston Tea Party, Boston Massacre, Paul Revere’s ride and Bunker Hill all happened before the Declaration of Independence was inked.

    Exercise #4 – Side Straddle Hops / Fact #4 – the Battle of Kings Mountain was fought on 10/7/1780.  The fighting force was made up by the Overmountain men from Western NC and Eastern TN.  On the way back home, they hung nine captured Tories from the Biggerstaff property in Rutherford County.  There is/was a tree known as the Biggerstaff Hanging Tree marked by a historical marker on the side of the road.

    Exercise #5 – Shoulder Taps / Fact #5 – The U.S. Constitution was signed in 1787 and ratified in 1788.  YHC got his dates off saying it was signed in 1787 and ratified in 1778 and the Pax made sure I knew it.

    Exercise #6 – People’s Chair (50 seconds) / Fact #6 – The Battle of Gettysburg was fought from July 1-3 in 1863.  This has been termed the Death Knell of the Confederacy as it was the turning point of the American Civil War, but at that time, it was just a large Confederate loss.  There is an estimated 50,000+ dead, wounded or captured.

    Exercise #7 – Block Upright Rows / Fact #7 – Of the estimated 28,000 confederate dead at Gettysburg, one in four were from the Old North State.  The 26th NC paid the heaviest price.

    Exercise #8 – French Fries / Fact #8 – The Siege of Vicksburg took place from 5/8-7/4 in 1863.  Vicksburg, hardened by the memory of this siege and the act of the Federals, did not celebrate July 4 as a holiday until 81 years after (1945).

    Exercise #9 – Carolina Dry Docks (aka Def Leppard Pushups) / Fact #9 – July 4 was recognized as a national holiday starting in 1870.

    Exercise #10 – Windshield Wipers / Fact #10 – Calvin Coolidge is the only U.S. President born on July 4.  Thomas Jefferson and John Adams, both truly instrumental men, died on July 4 1826.

    Exercise #11 – Curb Calf Squats / Fact #11 (Remember from above I only had 10) – Courtesy of Slaw, the Bon Jovi Slippery When Wet world tour ran from 1986 – 1987.

    Exercise #12 – Squats / Fact #12 – Roscoe once had a cat name Lord Cornwallis.

    Exercise #13 – Thor’s Hammer (picking up a block from the ground, raising above your head and imitating a hammer to the ground)

    with 10 minutes remaining, we divided up into five teams of four for a burpeethon relay.  One Pax runs 30+ feet, does five burpees and runs back to tag another partner.  This gets the heart rate going and gives Dolph and Slaw something to live for.  Slaw and his team Omaha’ed to Blockees.

  • Fellowship mosey back to start.
  • Remove covers and grab the Pledge of Allegiance.
  • Announcements:  Mt. Mitchell Hike August 20/21.  Half Marathon in West VA September 23,  Tuna 200.
  • Name-o-Rama
  • BOM – Two unspoken prayers that need to be mentioned is my M who is working from 6:30am-12:00Midnight for the Gastonia fireworks and fair.  Roscoe is working tonight in Charlotte for the Cuba V. USA baseball game and fireworks.  Keep them and all others who fight for freedom and keep the peace.
  • MOLESKIN – I had a great time thinking of this workout and strolling through the fabric of America.  Someone put something out there about you are like the five people you hang out with.  You can pick any five men at one of these workouts and you are in good company.  The mumble chatter is something I live for.  When half the pax broke loose and came running at the other with T-Square yelling the British are coming and other general angst make me smile.  We did miss Whoopie today who does have a higher calling to save lives as well as all of the other Pax who couldn’t make it out.  I learned that Oompa Loompa is a history buff and the conversation at Coffeteria brings us closer as we are not just men who sweat together.  Short Sale had to leave early, but got out of the bed and made it for what he could.  I truly admire all of you and am grateful to call you my brothers.  Have a great holiday celebrating Brexit 1776.

    We did not modify reps….give no quarters…none but unconditional surrender!!

3rd F theme for July, Liberty and Identity.

As you might expect, the 3rd F theme for the month of July is Liberty.  However, I hope I encourage you to see Liberty, and its presence in your life from a different perspective.  I have had the privilege of sharing Tuesday mornings with several brothers at the Crusade, a 3rd F study at the Starbucks in Harris Teeter.  Whoopee has been leading a study through a book called “Killing Lions” by John and Sam Eldredge.  An underlying theme in this book is self-identity and purpose in our lives.  To summarize one point in the book, a young man from a foreign country sits in a college class seeking his doctorate. Before arriving in the western world the young man had killed a lion with a spear to protect his village and livestock.  He was regarded as a hero and a leader to his people. Sam comments “I can’t imagine any university final or job interview being very daunting for a man with lion scars across his chest”.

One might suppose that a similar battle faced our founding fathers.  Knowing the battle that may come; the imminent attack of the military might of England, those colonists pledged their lives, their fortunes, and their sacred honor as they signed their names to the declaration of independence.  When we read of this in history books, do we really grasp the weight of this event?  Do you suppose each signer went home to their families, apprehensive of the decision they had made?  It took months for this declaration to cross the ocean to be read by the King of England.  I can image it could be a feeling akin to knowing that a lion crept outside of the village and could strike at any moment.  What was it that brought these men to the decision that the battle would be worth it?

 

The key to both situations is this; knowing your Identity.  A man can not know true liberty without knowing who he is and what he stands for.

In the Declaration of independence, a critical line is written: “We hold these truths to be Self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty, and the pursuit of Happiness”.  When these men felt the bondage of the King of England, they called on their identity as men equal to each other, and equal even to the King, and later with their reliance on divine providence they clearly communicate who they believe themselves to be, and in whom they put their trust.

Whether the battle you are about to enter is against a Lion, military might, or a personal struggle you must know who you are, and what you are capable of!  In both instances, Life and Liberty hinged on the warrior knowing who he was and what he believed when the weapons were drawn.

Have you even stopped to ask yourself “what do I really believe, and is it worth fighting for?” Do you face the battles in your life knowing who you are and what you believe?

Week 1: Both the cause of liberty and the Gospel of Christ is most often spread through the shedding of blood.  We honor those who sacrificed before us for the freedom we share in our country, but most of all for the freedom we have through faith in Jesus Christ.  YHC shared on the story of David Eubanks and his family as they lend aid to those suffering under the grip of ISIS.  I encourage you to watch this video.  I believe you will see a man who knows who he is, what he is capable of, and in whom he believes.

https://www.youtube.com/watch?v=ojgZueHW6Tk

Week 2: Who’s your Daddy?  Are you a Son of God?  Do you stand in battle knowing the creator of the world has your back? We will review Romans Chapter 8 and your identity as a Son of God.

Week 3: Liberty, are you free to do whatever you want?  Matthew Kelly, author of “Rediscovering Catholicism” is quoted “Freedom is not the ability to do whatever you want. Freedom is the strength of character to do what is good, true, noble, and right.” We will review Galations 5: and how the church in Galatia put itself back into bondage by straying from faith, and the bondage that could come if they fell into the sinful ways of the world.

Week 4: JJ has the Q for a liberty inspired message straight from coach K,

Week 5: The Ambassador of God  We will review 2nd Corinthians Chapter 5 and how you are reconciled to God and his Ambassador.     Also planned for this week will be an F3 dads fishing outing. Taking suggestions for locations!

Know who you are as a Man, as a Son and Ambassador of God and in the Liberty HE has provided for you.

Post!

Four Corners of Burpees..and Firedrills!

YHC came in on two wheels with just four minutes to spare as I realized I forgot my shovel flag and had to rush home to grab it! I was welcomed by a possee of my brothers from Gastonia so I knew I was in for a treat. Mumble chatter started almost immediately and was strong throughout the workout just as all the good ones are.

Circle/warm up
Ssh
Merkins
Windmill
Wide arm Merkins
Little baby circles
Inch worm Merkins

Mosey to coliseum
We started on walls of Jericho which gives you seven reps of seven exercises then a lap. Due to time restraints we did 3 sets of this and then Omahad

seven reps each
Burpees
Squats
Alt shoulder taps
Sit-ups
Carolina dry docks
Flutter kicks
Merkins

As said before we didn’t have the time to knock out all seven laps so we went down the wet grass and circled up and knocked out a round of FIre drills. PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire”. At the end of this we were all drenched with either sweat or rain. It’s hard to tell at this point and if was time for Van Damme to take over. (Van dammes portion is below)

After a horrible yet amazing beat down for 30 minutes from PAC Man I took over. Had a brief pep talk about teams and how we are strong with eachother and not alone. Then we got started. We did:
4 corners of coliseum
10 burpees and bottom of ramp
Mosey to top of ramp
5 hand stand push ups
Mosey to next ramp
Rinse and repeated on all four corners except one. Bees were present so some guys asked to modify. So we did 20 burpees and 20 low slow squats instead of the 5 hand stand push ups.
Everyone was ok with the bees after that
Gave our word when we finished all sides. Talked about 2 Kings where Elisha told the king to not stop striking the ground with the arrows. Related it to us not stopping but instead continuing the journey. In saying that we carried on
Mosey around building and down ramp to wall next to COT.
We did 5 merkins
Jump up and over wall and do five merkins
Rinse and repeat for 5 rounds
Back to COT for Ab lab
15 American hammers
20 flutter kicks
Catfish graciously allowed us to borrow his Ruck sack and we all took a turn passing the ruck shoulder to shoulder. For one round
Second round we squatted shoulder to shoulder and passed the ruck in circle.
name o Rama
Announcements
Praises prayers
I prayed us out
Great work gentleman. Thanks again to our gashouse brothers for making the trip down, some of the rock Pax are already planning a field trip up to return the favor.

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