Fitness, Fellowship, Faith

Month: July 2017 (Page 5 of 5)

Gotta crawl before you walk

YHC headed out to Goat Island earlier than normal to plant some surprises for the unsuspecting PAX. today When I got to the parking lot on the other side of the island to leave my stash there was a stranger hanging out on his bike. On my way over to the other side we exchanged pleasantries and, as I’m apt to do, I invited him to our workout! Come to find out, the Mayor of Stanley had invited a coworker known to his Metro homies as Bridge Club, to our local Thursday event. Aparently he went to that side because that’s where the GPS pin takes you. Who knows how long he’d have been waiting there had I not changed it up from the norm. The Lord was watching out for us again today men.

When we got to the start, there were 8 others waiting to get it on. Let’s do it after a short disclaimer.

Warm-Up: Goof Balls x15IC, Don Quixotes x15IC, Imperial Walkers x15IC, Monkey Humpers x15IC

Pledge of Allegiance

Mosey down to the entrance to the island for the Thang.

Bear Crawl the entire length of the bridge and plank for the six. From there, karaoke left to the other bridge. Crab Walk the length of that one and plank for the six. Mosey back across the bridge then karaoke right back to the other bridge. Bear Crawl the wooden part, this instruction was met with plenty of mumble chatter and whining. Fellowship mosey back across. Skip with knees high to the other bridge. The last leg of this circuit was a Crab Walk but in the opposite direction as your first time. Good work men!

Fellowship mosey down to the parking lot where YHC had hidden the surprises. Out of my trunk came the music box which lead the round of Bring Sally Up. On your six, hold six inches, raise your legs when told and hold six inches the rest of the time. It’s a beast, who made it?!?

The last hurrah for our strong men today was a rousing flurry of Doracides! Partner up, #1 does the exercise while #2 runs suicides to the 1st and 2nd light and finally to the other end of the parking lot. Oh, all PAX would also carry the bricks YHC had brought along for some extra effort. The exercises were: 100 Brickens, 200 LBCs and 300 Shoulder Presses.

Everyone either finished outright or was very close when it was time to mosey back to the starting point on the mainland and we got back just as time was up. Great work today men. This workout isn’t as high a rep count deal as others but we were constantly moving, keeping the heart rate up and making sweat! I love it!!!

We finished with a couple prayer requests, even less announcements and then BOM.

It’s an honor to lead you men, I appreciate the opportunity.

AYE!!!

GasHouse National – Round II, The Course Wins

A little more than a year ago, I accepted my first Q at the GasHouse, ready to present a unique beat-down where golf was the theme. The groundskeeper intended for the PAX to have a challenge, blowing up on holes with high scores resulting in high reps of the exercises. What occurred in 2016 was akin to the Bob Hope Classic with the PAX blistering the course with under par scores, much to the chagrin of YHC.

Earlier in the week Stroganoff reminds the PAX the GasHouse is open for 7/2. Amid a popular vacation time and competing with the Nomads and Tool Time’s new man-crush Tolken showing off the Speed for Need chairs at the Yank, I accepted the opportunity to boast the re-designed GasHouse National. Consulting and studying with famed architects, the new layout would be tougher with restricted flight “balls”, added length, tougher pins to reach, higher reps of exercises, and a new second shot that brought in the strategic element to consider laying up instead of going for the green.

Upon completing the course set-up, I arrived in the parking lot of the GasHouse with 8 minutes to spare. Hushpuppy concluded his 3rd F with JJ, Stroganoff, and JK2. Heyzeus, DaVinci drove into the lot and we had a young whipper-snapper, DaVinci “EH-ing” his 13 year old son Jack as our FNG. This combination gave us a perfect number for two four-somes that would tackle the course but first, a brief disclaimer, probably more for the senior aged PAX than our new young member, full of energy. First exercise was announced:  “Side-Straddle-Hops in cadence x 10.” Once that concluded, “Let’s mosey” was called. Whoopie would have loved it, but he was nowhere to be seen. Maybe fart-sacking on vacation, starting a new twitter war, or listening to George Strait. Hey but for the PAX under my command, we moseyed to the flag to honor Old Glory and all the freedom it represents, then the scenic route to the back of the Library for an extended warm-up.

Circle up and begin SSH, each PAX would drop for 5 merkins in order. Once that round concluded, we went to 5 LBC’s. This got the heart rate moving upward and I was happy to hear some exasperation as the SSH’s continued steadily for a few minutes. One last round, this time for each PAX to perform slow squats while each man (boy), dropped for a 10 count Flutter Kick (got to keep Stroganoff happy). Then it was on to the main event with a jog along Churchill Dr and left on Carmen, a slow incline that Gastone would love the chance to employ. While waiting for the 6, JK2 lead some plank-work, AYE!.

The Q had multiple responsibilities, course set-up, rules official, tournament director, and player. Here is the format for those following at home. We had two four-man teams to play a modified captain’s choice. At the tee, one member of the team would throw a bean-bag (cornhole bag) for their drive. Each man would lunge walk to the bag and then throw their second shot toward the flag. A new “shot” was the Burpee Long jump and this did bring the mumble chatter, even among my own team. The challenge for this “shot” was if the team decided to lay-up, it would increase the number of reps once arriving at the hole, the ultimate risk/reward which for those that enjoy the real game of golf, may appreciate – that is if they are able to lift their arms when the day was complete. There were nine holes of various lengths with par set at 36. For the number of shots it took to arrive at the hole, that number was multiplied by the number of reps for the exercise so 4 shots x 10 merkins required the individual PAX to do 40 merkins. The shots were:

  1. Lunge walk
  2. Burpee Long jump
  3. Bear crawl
  4. Crab walk
  5. Zombie walk
  6. Skip

The holes were:

  1. Par 4 – American Hammers x 10
  2. Par 4 – Squats x 10
  3. Par 5 – Merkins x 10
  4. Par 3 – Derkins x 10
  5. Par 5 – Flutter kicks x 10
  6. Par 4 – CDD’s x 10
  7. Par 4 – Pull-ups x 5
  8. Par 3 – Dips x 10
  9. Par 4 – Burpees x 5

 

Moleskin

The guys pushed hard, complaining a little but earning their scores. As with any Weinke, there is always something to learn from. The 2017 course was as challenging as a US Open at Winged Foot or Oakmont. The allotted time expired before the event could be completed with each team at +2 when the horn sounded. The PAX appeared beaten, but not defeated. Another version of this event is likely to appear in the near future. It brings out camaraderie amid the competition (you verses you). The only thing missing is the beer cart girl, stay tuned for the time and place.

 

COT

We had some challenge to name our FNG, DaVinci’s oldest (Jack Smith) entering the 8th grade at Cramerton Middle. We tried the typical methods of favorite cartoons and food. Ended up with his favorite subject being history. Something about the PAX or the FNG being indecisive had us pondering a bit until JJ states: “Neville Chamberlain” former Prime Minister of the UK; that’s like a 40 foot swish at the end of the shot clock by JJ’s namesake.  We lifted prayers for a friend of JK2 and all the Police, Fire, Medic, Doctors and Nurses on call this weekend to help those that are injured, as well as safe travels.

For those unable to attend, begin to sharpen your respective games. Hopefully you will soon have a chance to test your skills against the infamous GasHouse National.

Gastonia Goes Reverse Rickshaw

SUMMARY

13 men (12 country bumpkins from Gastonia and a lone stray Mongol), showed up at The F’in Yank to give the @F3SpeedForNeed racing a chair a final tuneup before the Inaugural Race on 7/4.  Thankfully, we did not break the chariot before the race, although we did manage to perfect a very technical move called the ‘Reverse Rickshaw’ which is when a white guy (Tooltime) pushes, while an Asian (JRR Tolkien The Mongol) rides.  No monetary gratuity was given, but plenty of tips were.  ~3 miles were covered and hopefully ‘dem abs will be sore tomorrow from Bruce Lee’s Dragon Flags, or whatever we did: Dragon Flag Proper Form

THANG

Purpose for today’s workout was to give everyone a chance to drive the racing chair on a fast stretch for some speed, and maybe with some resistance up a hill, to get some familiarity with how it feels to be pushing 120lbs (40lb chair + 80lbs of weight… or a LOT more, if a brother was sitting in it).  All PAX swtiched-off pushing racing chariot throughout the 60min workout.

  • Mosey towards town, stopping in the surface behind the rusting train-car for some warmups SSH, IW and 31-merkin ladder (5reg, 5wide, 5diamond, 5right-offset, 5left-offset, 3right-leg-up, 3-left-leg-up)
  • Mosey to brick wall of a local building for some people’s chair with air presses while alternating raising legs.  Then do three sets of hip-slappers on the wall, 10 each side. 
  • Mosey across train tracks to straightaway. Series of progression sprints w/ chariots to the next street. Plank for 6, then 10 CDD. Mosey down Hawthorne Street hill, progression run back up hill, plank, 10 CDD. Repeato.  PAX alternated pushing SFN chariot (weighted with person or with 80lbs of weights) and running forwards and backwards up the hill, at times with sandbags.  We repeated the hill repeats a handful of times until everyone got a chance to feel the suck.
  • Back to Stowe park by the pavillion with picnic tables.  Each PAX completes 2 rounds of the following:
    • At pull-up bars, perform 1 pull-up followed by 1 toe-to-bar…. 5X
    • 10 single leg squats on picnic bench each leg, switch legs. Change to single leg step ups if needed.
  • Run 2 laps around the inside of Stowe Park, regroup at the 6 and mosey to the gazebo.
  • At the gazebo, 2 sets or 3 sets? #delirious of Bruce Lee’s Dragon Flag Situps before one more lap around the part to get 3miles for your Strava mileage.  Regroup at the Flag for the Pledge of Allegiance, group selfie with #SFN racing chair, YHC with takeout and FINITO!

MOLESKINE

First of all, words can’t express how grateful F3 Nation is to have such a supportive and giving group of men in Gastonia for SPEEDFORNEED.  You have rallied around crazy leaders like Tooltime and myself and really shown a commitment to the cause as if it was your very own… and guess what #SFN IS YOUR OWN!  Your small region carries a LOUD voice, and embodies what F3 is all about, whether it’s the Nomads traveling to different regions to post (even if they picked my day to Q!), signing up to be part of The Inaugural SFN Race, donating your time and money, and just spreading the news with others #giveitaway. Looking forward to posting with you men again, participating in your #SFN McAdenville Christmastown 5k Race, supporting your causes, and growing F3 Nation with you.

Anyway, couple of musings… before YHC hits the sack for an early 12miler tomorrow morning #NYCmarathontraining.  Poor Wee-wee was the only one not able to do pull-up muscle ups at the pull-up bars, keep on trying brother… you’ll get there. The Mayor put up strong performance, flying down the hill and needing to apply the leash on the chariot.  On the way up the hill, dude kept on pushing himself, even carrying the sandbags.  He’s one of those dudes you’ll look back in the months and years to come, with a serious story to tell others.  Yesterday me and my boy were shooting BB guns in the backyard and one got away from us. Then I saw Tooltime’s head and got all nervous that’s where the pellet had landed, but it wasn’t.  Gotta say, you men in Gastonia are very lucky to have this guy in your region.  You already know he’s a great guy and leader, but he has been truly a great support and advocate for SPEEDFORNEED , getting the word out, and offering all of his time to support a crazy Mongol he’s never met before… until today!  Great work by everyone out there today, hope some of the exercises were things you don’t normally do and can add to your arsenal of pain.  Until next time… 

ANNOUNCEMENTS

  • You have until 7/3 to sign up for the SPEEDFORNEED Inaugural Race, the American 4 miler Race in Dilworth which starts at 0730 and we will be crossing the finish line at just after 0800. We will be running as a group behind Owen, Nash’s (METRO) 14yr old 2.0 (muscular dystrophy). There is NO race day signups, so do it now. Hang out with the family, and cheer on Owen and support F3. There are about 50 registered runners, and there will be closer to 100 F3 spectators there at our tent.  Be a part of the very first #SFN race and the start of a legacy: Preblast and Signup Links
  • SIGN UP for the McAdenville 5k Race which F3-Gastonia is hosting for SPEEDFORNEED. It should be quite a memorable evening under the Christmas nights and YHC hopes you will be a part of it. See ToolTime for details, and check out the Christmastown 5K PREBLAST LINK.  * This race is capped for # of racers so you need to sign up quickly*
  • YHC was fortunate enough to participate on the Nantan Podcast Friday to talk about SPEEDFORNEED and the motivation behind it. It’s not nearly as eloquent as others which are on there, but there are a few tidbits of #TRUTH sprinkled in. Have a listen if you are interested, or just listen to some of the other podcasts by other #HIM in F3 Nation when you’re driving home:  https://soundcloud.com/f3nantan/f3speedforneed
  • Looking for a SPEEDFORNEED shirt? Click on the SFN Shirt Video and let me know if you want one… Order #1 basically SOLD OUT faster than a Mariah Carey concert, but more are on the way and some sold at the race. Msg me.
  • Prayers for Solomon’s step-daughter for a speedy recovery.

Have a great weekend and 4th of July men.  Grateful for all of you, and keep pushing forward in all 3 F’s.

SYITG ~ JRR Tolkien

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