F3 Gastonia

Fitness, Fellowship, Faith

Month: August 2017 (Page 3 of 6)

Vern

August 17, 2017 / / 0 Comments

Warm ups:

all done 20ic

SSH, IP Walkers, Don Q, WWII, MN clubs

Moseyed to gazebo

The Vern

10 pull ups
200 yd run
20 Dips
200 yd run
25 mericans
200 yd run
30 LBC’s
200 yrd run

repeated 3x

next up was:

Triple Nickel

lunges at bottom, squats at top

Pledge!

Announcements:

2.5 miles covered this am- FYI

tuna run training at Coconut Horse

burpeethon

tesla has Goatisland next Thursday and Freight the next. Aug. is full of Q’s. Don’t miss out on your chance to lead next month. Reserve your spot now!!

prayers!

Brownstreak out!!

folsom four corners

August 17, 2017 / / 0 Comments

Six men entered the muggy gloom for Hank’s first Q in quite some time.   Before we started a few of us thought the world was ending as Sparky AND Allen Tate both arrived early.   Hank proceeds to hand out jumps ropes and instructs everyone to grab a block from Sparky’s truck.  As 0530 hit, it was time to clock in.

Warmup – 15 good mornings with blocks.

Take your block and let’s mosey.

Mosey to the lower parking lot for 4 corners.

Start at corner one with jump ropes and then mosey, with your block to corner two for blockees.  mosey back to corner one for more jump ropes.  mosey to corner three for merkins, back for blockees and back for jump ropes.  mosey to corner four for lbc, back for merkins and blockees and junp rope.  mosey all the way around for squats, back for lbc, back for merkins, back for blockees and back for jump rope.

then mosey for a bit.

back to collect the blocks and jump ropes and back to the launching point.

50 lbc IC. time.

announcements: speed for need, jj5k, burpeethon.

prayer requests: allen tate’s coworker and friend.  hank’s dad, roadie’s grandmother in-law.

BOM: yhc took us out.

Squats, Merkins, LBCs, repeat

August 16, 2017 / / 0 Comments

While most men were spending the weekend at F3 dads camp, 6 men came for an early morning beat down at the Yank. No FNGs so only a short disclaimer was given.

Warm up:

SSHx10IC

Don Qx10IC

Squatsx10IC

Merkinsx5IC

The Thang:

Very short mosey to Caravan Coffee where the first exercises were explained.

PAX will start with 20 squats, run up Airline St about a quarter mile, 20 squats, run a quarter mile down Hawthorne St, 20 squats, back up Hawthorne, 20 squats, back up Airline to the start, 20 squats.

We repeated the same route replacing squats for merkins and then LBCs.

Now that we’re warmed up, short mosey to the newly paved parking lot in front of Glenway Pub. Circle up for the wave of merkins. Start at 1 and go around the circle like a wave up to 10.

We repeated the wave with squats and then WW1s.

Next we mosey to the flag at the Yank for the Pledge and then to the rear of the middle school for rugby sprints.

PAX will perform an exercise until I say run. Sprint 30 yards down, sprint 30 yards back, and walk 30 yards. The exercises performed were… you guessed it, squats, merkins and LBCs. We did this 6 times and were running out of time.

Mosey back to the shelter for four minutes of Mary and time was up.

Announcements:

Give 2 Give, Speed for Need

Prayer requests:

Kids back to school soon, families, those battling sickness, Tiny Tank as he prepares for his move, Pockets as he faces some health problems.

As always it was an honor to lead and I look forward to the next time.

Keep pushing that ROCK…

August 16, 2017 / / 0 Comments

14 HIMS showed for a Pizza Man delivery.  It was my first post at Midoriyama in two weeks so DL gave me the Q and I wanted to make sure that everyone missed me.  With that being said, I knew there might be a little mubblechatter with what QIC had planned.  Pulling up to Midoriyama I was thinking this was going to be a soggy pizza delivery but then the rain subsided and it got HUMID like Midoriyama always is!!!  Well it’s 17:30 and time to begin.  Short disclaimer….

Warm-Up:

SSH x 20 IC

Don Q’s x 15 IC

Various merkins- 5 reg, 5 wide, 5 diamond, 5 right hand out front, 5 left hand out front, 5 reg (PAX really loved this!! Thanks to the Fighting Mongol)

Moroccan nightclubs for Lil Sweet’s arrival

Thang:

Enough with the warm-up…let’s mosey  to the soccer field but not before 5 burpees at the speed bump.  The PAX grabbed a spot on the bleachers for 20 dips IC.  Now that the arms are pumping partner up.  Partner 1 grab a coupon from the woods and Partner 2 plank until they return.  The PAX lined up on the sideline for some DORA 1,2,3.  The exercises were 100 merkins, 200 curls, 300 LBC’s.  While one partner was doing the exercises the other partner ran across the soccer field.  Good work men!!   Now that we have the blood flowing, the QIC wanted to get the cardio up so the PAX lined up on the sideline.  There was a lot of mubblechatter about sprints but that didn’t happen.  We burpee long jumped across the soccer field reminding the PAX about the Burpeethon on Sept. 16th.  With everyone out of breath, half of the PAX put the coupons up while the others planked.  Everyone ready?  Let’s mosey…to the hill we went for 11’s.  The PAX completed WW1’s at the bottom and squats at the top.  There was a lot of mubblechatter here and that’s when QIC explained that you have to be mentally tough.  Your body tells you that you need to stop but your mind and F3 brothers tell you to keep pushing that rock.  Good job pushing that rock!!  With about 5 minutes left it was time to mosey back to the flag.

Pledge

Announcements- Speed for Need https://www.mcadenville-christmastown.com/ct5-K.htm  Nov. 25th (Sign up NOW),  Burpeethon Sept. 16th,  JJ5k https://runsignup.com/Race/NC/Stanley/CPC5KTraining Sept. 23rd (Sign up NOW)

Prayer Request- Pockets, Chum, Glen Jackson, Canteen’s back, and the many others not mentioned

Thanks to Blart for not letting me forget to do 22 for the Vets 

It was nice to get back out to my Midoriyama brothers.  As I mentioned earlier, we all need to be more mentally tough.  No matter what stands in front of you, with the faith of the Lord and being mentally tough you can conquer anything.  Just keep that in mind when your body is hurting and your F3 brothers are yelling to keep pushing!!

Once again, thanks for the opportunity to lead this group of HIMS.  Until the next delivery Pizza Man is OOOUUUUUUTTTTTTTTTT!!!

 

Working 9 to 5

August 15, 2017 / / 0 Comments

Inspiration can come from many different sources. It can come from books we read (the Bible usually works well), coaches who lead us, or family that loves us. Inspiration for development of an F3 workout weinke can sometimes come from the most obscure places. After the most recent beat down from Gastone, I volunteered to lead a workout at Martha’s. On the way to work that morning, Dolly Parton’s ‘9 to 5’ came on the radio, and I knew I had the inspiration I needed to develop a weinke.

I arrived a little earlier than usual (which is typically 5:29) to find a few men already stretching. A few more rolled in prior to 5:30, and it was time to get started.

Warm-up
SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15

The Pledge

Mosey to the building at the center of the baseball fields at the park.

To allow everyone time to quickly catch their breath, I explained the ‘9 to 5’ theme of the workout to the PAX. Dolly Parton is known for her famous pair… of talents… those would be singing and acting (of which she did both for the movie ‘9 to 5’). So in honor of her famous pair of talents (singing and acting), we paired up with a partner for some Dolly Dora 1-2-3. Partner 1 ran to the end of the path between the baseball and softball fields. Partner 2 worked to complete the sets of exercises. Once Partner 1 returned, flip flop and Partner 2 does the running. Exercises were:

Merkins x 95
Squats x 195
LBCs x 295

With this completed, mosey to the picnic shelter near the restrooms. Had to get in 95 reps here:

Step-Ups x 30
Dips x 15
Steps-Ups x 30
Dips x 20

After some mumble chatter about the performance of the cast in ‘9 to 5’ (Yes, Dabney Coleman was in that movie. Think it was Stroganoff who got that one.), mosey around the running path to the bottom of the hill near the picnic shelter.

Here we did some 9 to 5’s:

Run to the top of the hill and do 1 American Hammer (using 4-count)
Run to the bottom of the hill and do 5 Burpees
Run back to the top of the hill and do 2 American Hammers.
Run back to the bottom of the hill and do 5 Burpees
Repeat until you’ve made it to 9 American Hammers.
Think most of the PAX got to 9. At some point, I believe I lost count of American Hammers. Time and my lack of oxygen required that this be called at whatever point you were at.

Mosey back towards Pelican’s.

To gather everyone together, we stopped on the curb near the entrance for a round of Derkins (total of 9 in a 4-count).

Mosey back to Pelican’s.

To finish it off, a round of Dolly’s x 14.

Announcements:
Burpee-thon

Prayer Requests:
Bandit – Aunt, Nancy Todd
Easy Rider – Brother
? (sorry) – Friend’s Son – Deployment to North Korea
Udders – Missionaries in Guam
Stroganoff – Dropping son off at college

Prayer

At this point, the PAX is just sort of standing around and not dispersing as normal. I felt something was wrong but couldn’t quite place it. Then, T-Square mentioned, “The Nameorama”. Oh yeah, that’s what I was missing. And how could I have missed that? I’ve been to countless F3 workouts, and each one has contained a Nameorama. Yet somehow in my attempt to not make a mistake, I couldn’t see the forest for the trees.

So we circled back up for a better late than never Nameorama.

Thanks as always. Let’s do it again sometime. In the meantime, I’ll be working on a Steal Magnolia’s themed workout.

 

Suggestions

August 15, 2017 / / 0 Comments

8 PAX took the DRP at Folsom this morning. Def Leppard couldn’t sleep so what else would he do. Allen Tate was a little late but Sparky was early? A little confusing!

Warmup: 

Pledge

Let’s mosey. Down the road hill we went. Did a few SSH and Don Q’s.

The Thang:

On the way down the hill Roadie suggested we NUR……so we did. Back up the hill with exercises at the top and bottom. Rinse and repeat a few times. Mosey to the shed for some dips ic. Mosey around to the other side of the park for route 66. I asked DL for an exercise but his mind was trying to sleep so we did Bobby Hurley’s. Mosey up the road stopping for some variety of merkins. Mosey to the steps at the horse track for dips, box jumps and step ups. Mosey toward the prison. We stopped short as the work release bus was there ans Sparky was afraid they may pick a few of us up. Sprint toward the road about 50 yds and do 5 burpees. Sprint back and do 5 sumo squat jump. Rinse and repeat 3 or 4 or 5 times. Let’s start heading back. Huck suggested we lunge instead of run. So we did. Zombie walk for about 40-50 yds. Mosey back and circle up.

COT:

Announcment-Burpeethon Sept 16 at Rankin Lake 9 am mandatory to all PAX, SFN signup!!!!!, JJ5k in Stanley Sept. 23rd.

Prayer Request

Moleskin:

All in all we covered somewhere around 2.5 miles. For a group that claims they don’t run they put it down this morning! Great work guys! YHC read an article about Ranger training that talked about mental prep. The trainer said he tells the guys to check themselves by asking these questions everyday. Am I the man I want to be? How am I working toward that? What is stopping me? These apply to all of us in many places in our lives and as a whole. So tomorrow ask yourself.

Tiny Tank’s Favorite Things

August 15, 2017 / / 0 Comments

Being that this was Tiny Tank’s last F3 workout as a resident of Gaston County, I wanted to pay homage to him.  Or, as Wheezy would put it, do this in his memory.  So I tried to do some of the things we’ve become accustomed to during Tiny Tank’s Qs.

We started promptly at 0530.  No warmup, as is typical with a Tiny Tank beatdown.  Batan Death March out to the main road.  Basically an indian run where the last man drops and does 5 merkins before running to the front of the line.

We moseyed to the front of the school for the main part of the workout – The Accumulator.  Here’s the way it works; do exercise 1 for 60 seconds, then 30 seconds of rest.  Do exercise 2 for 60 seconds, exercise 1 for 60 seconds, then 30 seconds of rest.  Do exercise 3 for 60 seconds, exercise 2 for 60 seconds, exercise 1 for 60 seconds, then 30 seconds of rest…

Exercise 1 – burpees
Exercise 2 – squats
Exercise 3 – merkins
Exercise 4 – crunchy frogs
Exercise 5 – SSHs
Exercise 6 – shoulder taps
Exercise 7 – CDDs

During the 30 seconds of rest each pax took turns telling 2 truths and a lie.  We learned YHC did not work at a pet grooming boutique shop, Gilligan left a date at Waffle House, Dr Suess likes going to presidential libraries, Tiny Tank visited 20 countries while in Germany (I still don’t know how that’s possible), Tesla is bothered when other’s put themselves first and Dolph never played football.

I Omahaed and cut out a few exercises on the last set of The Accumulator so that we had enough time to do the last thing.

We did a slow mosey around the parking lot and I chanted an Airborne Ranger song I knew and they chanted back.  That took all of about 30 seconds, so Dolph, Tiny Tank and Tesla picked me up with some running chants they knew.  We circled back to the flag to finish the workout.

 

Pledge

 

Announcements:

Gilligan is moving and could use help this Saturday.

 

Prayer Requests:

Tiny Tank moving

America

 

COT

 

Just wanted to wish Tiny Tank the best of luck for his and his family’s future.  F3 Gastonia is going to miss him.

Red Light, Green Light

August 14, 2017 / / 0 Comments

In the rain these HIMS were outstanding!

Warm-up
SSH 20 IC
Merkin 10 IC

Workout
Ran down Riverwood Pkwy and stopped at Plantation Trail for 10 SSH.  Ran to River Ridge Drive for 20 SSH.

Continued on to Village Ridge Drive and ran up the hill stopping at each street lights for 5 Merkins.  Once we reached the top it was back to the bottom where we ran backwards to the first driveway on the left and did 5 Merkins (2 rounds).

We then ran to the parking lot of O’Reilly Auto Parts on Union and for some Mike Tysons.

Then onto the old Harris Teeter parking lot and split up into 3 groups and did 2 rounds of sprints.

Walking over to the front of Bellacino’s, we watched the traffic signal at Neal Hawkins/Union.  When we had a green light it was lunge time, but when it was red we had to stop and perform burpees.

Once we made it to the ATM, we did 5 squats near the road and ran to the building for 5 merkins.  Then 10 squats and 10 merkins. Then 15 squats and 15 merkins. Then 20 squats and 20 merkins.

Onto the wall in front of the bank where dips and derkins were crushed by these men.

At the completion, we were wet from the rain but stronger. Great job everyone!

Gastone Delivered the mail.

August 14, 2017 / / 0 Comments

8 men showed for a Gastone Monday morning welcome in the rain and humidity when not raining.

The Thang:

Warm Up.

Imperial Walker x 30

Wind Mill x 15

Mosey through the baseball fields around the soccer field. Through the woods and down to the back of the park to cut across to Plantation Trail Road. On our way we took a few stops to plank, Right side, left side, and six inches.

Plantation Trail we did 10 Merkins and ran up backwards, 10 merkins and ran up more backwards.

We arrived a River Ridge Drive.

Each Mail box on the left we stopped and did….

20 Sumo Squats

20 Monkey Humpers

20 Squats

20 Sumo Squats

20 Monkey Humpers

20 Squats

20 Sumo Squats

20 Sumo Squats

10 CCD

30 Monkey Humpers

40 Sumo Squats

10 Merkins

Turned Left on Riverwood Parkway.

Power Poles on the left we did.

10 Merkins

10 Carolina Dry Dock

10 Carolina Dry Dock

10 Merkins

Mosey behind Caramont Family Medicine for some Mary.

35 Flutter Kicks

20 Bicycle

30 Flutter Kicks, last 10 in slow motion.

Mosey over wall behind Harris Teeter old store.

Mosey out to Neal Hawkins to the wall.

15 Dips

15 Incline Merkins

15 Dips

Mosey back to Snowballs because I am out of town.

The Moleskin:

Overall a great morning. We got in 2 miles but seemed like we went 6 with the rain but most of all the high humidity (Oh, the fun). This was a typical easier Monday workout but Wednesday with no Q on the board should draw me back and I always bring it on Wednesday.

Jar Jar is pushing hard and if he keeps pushing himself he will soon see the results of the morning gloom. Oompa always impresses me with his hard work and dedication. These 2 men get the Monday morning T-Claps from Gastone. Everyone else did great as well.

I am signed up for Need for Speed now so everyone else is now clear to also sign up. Tooltime has promised to wear candy cane tights for the spirit of the season. In all seriousness this will be something to be apart of that you will remember for a long time. Clear your calendar for this meaningful important time in history.

Easy Rider’s brother goes into surgery on Wednesday and needs our prayers.

Gastone Out!

 

Forrest Gump Returns for Pain

August 13, 2017 / / 0 Comments

The sun rise is getting later these days so it’s looking more and more like the real gloom at Gashouse on Saturday’s.

Several showed for a great 3rd F message from JJ.

Several more showed up and wondered who had the Q as it was not posted earlier in the week.

The mumble chatter varied from mild laughter to disgust when it was revealed that YHC would be leading the workout this morning.  Not sure what that meant.

However, off we went with a quick warm up in cadence:

SSH X 10

Merkins X 10

Imperial Walkers X 10

Pain Lab and regular workout then split up.

Mosey to the flag for the pledge.

The Thang

What now?  Left…right….where to go……let’s head toward Lineberger Park as Forrest Gump had not visited the Gashouse in quite a while.

Group mosey to the Baptist church just up the road for some in cadence work:

Prayer Squats X 20

Merkins X 11

Flutter Kicks X 30

Mountain Climbers X 30

Mosey to second stop at Hillbilly’s BBQ for more in cadence work:

Hillbilly’s X 20

Merkins X 12

Flutter Kicks X 30

Mountain Climbers X 30

Mosey to the Flag Circle at Lineberger Park for some play time with Dora.  Partner up for some set exercises and running up toward the pool and back.  Partner 1 works the exercise until Partner 2 returns from the short run with cumulative reps as follows:

Merkins X 100

Squats X 200

Flutter Kicks X 300

Mosey again to the upper picnic area inside the train track for more in cadence work:

First exercise was cleaning up the picnic area from the excessive mess left by the “Wilson” family.  Nice work and nice call out by Madoff.

Dips X 20

Squats X 20

Derkins X 15

Step Ups X 20

Mosey back to the Flag Circle for some Ring of Fire:  5 Merkins while the PAX planked until all had completed the Merkins.

Almost done.

Mosey back to the Church – Plank for the Six:

Final Forrest Gump tradition as always:  Monkey Humpers X 15  (Dang……legs hurting)

Mosey back to the Schiele to join the pain lab for some Mary:  Freddy Mercury’s plus some LBC’s (thanks goodness for the bells of First Pres)

Nice workout men.

Announcements.  Prayer requests.  Name-o-rama.

I will take this opportunity as I did after the workout to express something F3 has helped me with over the last year and especially in the last few days.  I have experienced the support from F3 through my Father-in-law’s death just over a year ago and again this past week as we took our oldest 2.0 to college about 3 hours away.  For me personally, it was more difficult than I anticipated.  I know I would not have had the same support through these times prior to F3.  I heard from many of you this past week and I thank you.  Even saw Gumby last night in Cramerton during dinner with my family.  We traded some Q stories from yesterday….it was great.

Thanks to all of you for being the HIM’s that you are.  You have made a difference for me.  Thanks for the opportunity to lead this morning.

Until the next one.  Aye!

Stroganoff

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