Fitness, Fellowship, Faith
One showed in the gloom a The Pub.
I ran.
I saw a girl with a dog.
I saw two women walking.
I saw one dude running.
Upon returning to The Pub, a group of women runners had just arrived back there also. I think they thought I was stalking them.
The end.
Aye.
Stroganoff
Wow was all I could say as I pulled up and seen several PAX congregating and more on their way in the parking lot as I was getting out of my vehicle. Great to see the turnout, not just for the numbers but for what F3 stands for, and everyone was there to get better and to show their support for their brothers at Folsom. 05:30 hits and it’s on! No FNG’s but a short disclaimer and we’re off.
Warmarama:
SSH x 20 IC, LBC x 20 IC, Don Quixote x 10 IC
Thang:
Mosey to flag at entrance for the pledge, short mosey to nearby parking lot for 10 Merkins, Bearcrawl to middle of lot for 20 LBC’s, Duck Walk the other half of lot for 30 squat’s. Mosey back to top of parking lot for repeato. Another short mosey to a nice hill for some hill work. Whoopee had some words of encouragement and what F3 stands for (Thanks Whoopee). Here we do some 11’s with Big Boy’s at the top and Freddie Mercury’s at bottom with a nur back to the top. A few of us YHC included disturbed some ants at the top and they were not amused at us ringing their doorbell so early in the morning, I know I ended up with at least a dozen ant bites and Roadie and Huckleberry with quite a few too #antbitesitch. From here we mosey on to yet another one of the many parking lots for some Burpee Long Jumps across the lot with a Bearcrawl back to start. On to another mosey around the pond and back up to the amphitheater for some Flutter Kicks x 20 IC, American Hammers x 20 IC, Dips x 20 IC, Incline Merkins x 20 IC, and finally Derkins x 20 IC. Mosey to lower shelter for 20 Step Ups IC. Mosey back to start with Pizza Man taking enough lead to stop and do Burpee’s at the speed bump near the top of the hill. Circle up and pick up the 6 and Pizza Man calls Flutter Kicks, YHC with LBC’s, Sister Act with Merkins and Huckleberry with Burpees. YHC doesn’t remember the exact count on these as I was trying to catch my breath, but I think they were all done 10 IC with the Burpees being 10 OYO. With that time was up.
Announcement’s: JJ5K in September, Burpeethon not sure when, Mayor is taking point on that, Speed for Need (McAdenville 5K the Saturday after Thanksgiving), #Give2Give for F3 expansion.
Prayer Request: Friend of Sparky and his M, Roadie’s M’s grandmother, Pizza Man’s niece, and each other.
Lots of hard work by everyone that posted today. Way to push the rock! Shout out to Tadpole for hanging in there and pushing through. Thank’s for pushing me to be better and for the chance to lead a great group of men today. It was an honor.
WARM UP : SSH 20 IC, 20 MERKINS, IMPERIAL WALKERS 10 IC, 10 BURPEES,
THE THANG : MOSEY TO PLAY GROUND FOR 3 SETS OF 8 PULL UPS AND 20 SQUATS
NEXT MOSEY TO SOCCER FEILD WHERE YHC HAD SCRATCHED OUT SOME EXERCISES ON PAVEMENT
10 EXERCISES. MERKINS: LBC: SEALJACKS: CURLS WITH COUPON : DIAMOND MERKINS: PLANKJACKS: SQUATS : WERKINS: TRI PRESSES: CALF RAISES
EVERYONE DOES ONE OF THE EXERCISES WHILE ONE PERSON TAKES A LAP AROUND SOCCER FEILD ,ONCE LAP COMPLETED EVERYONE DOES 5 BURPEES AND THEN MOVE TO NEXT EXERCISE .
NEXT MOSEY TO BLEACHERS FOR SOME ARM SQUATS ABOUT 20 OR SO IC. THEN STEP UPS UNTIL LIL ‘SWEET GOT TIRED WAY TO PUSH …
NEXT MOSEY TO TURD SHACK FOR …YOU GUESSED IT HIPP SLAPPER AND MIKE TYSONS, NOT A CROWD PLEASER. DID COUPLE SETS OF THIS
OH YEA DID A LITTLE WALL SIT WHILE MADDEN TOOK A WATER BREAK” HURRY UP MAN”…..
THEN BACK TO FLAG . 22 FOR VETS PLEDGE
MOLESKIN:
THANKS AGAIN FOR THE OPPORTUNITY TO PUSH OUT HERE . I MENTIONED THE IMPACT DEF LEOPARD HAS MADE ON MY LIFE OVER THE YEARS. AND HOW YOU CAN TELL WHAT KIND OF LEADER A MAN IS BY WHO IS FOLLOWING HIM . LET’S CONTINUE TO PUSH THAT ROCK .
PRAYER REQUESTS : SEVERAL OF THOSE THAT ARE ON IR F3 DAD’S CAMP GOING ON NOW AND OTHER EVENTS COMING UP. HOPE TO SEE YA BACK SOON POCKETS
LET’S GIVE IT AWAY MEN……..
JRR Tolkien was kind enough to drive 200 miles from Mongol land and share 4 SpeedForNeed; yes I said 4 racing chairs, with the Gashouse Pax. YHC will try to recount and remember as much as possible….disclaimer…YHC does not write epic BB like Tolkien so this will be short and sweet! Here it goes
Warm-up:
Disclaimer given
Grab the chairs and mosey to the parking deck then circle up
SSH – 10,000 IC
Imperial walkers – 20,000 IC
Merkins- 100,000 Fighting Mongol style
Then some crazy resistance band Hello Dollies, Rosalita’s and flutters….. 400,000 in total (YHC anniversary is now ruined)
The Thang:
Start off sprinting up and down the parking deck with the 4 chairs Pax switching out on chairs we did this about 100 times….the Fighting Mongol is brutal!!!
After we ran that 400 miles we circled up for some Mongol Merkin action!
Reg – 400IC
Wide- 600 IC
Diamond- 800 IC
Staggered right and left – 1,000 IC
Next we ran flat sprints with chairs and Pax riding ….we did about 400 sprints and then did Burpees after each race , YHC believes it totaled about 700 Burpees!
As if this wasn’t enough we ran laps with chairs … 1Pax riding ….switch out …next Pax push….eveone did this about 10,000 times!!! ….while you were chair less the Fighting Mongol himself lead a series of awful exercises…some with that crazy band thing! (YHC suffered oxygen deprivation at this point…blacked out and has no idea what we actually did)….
Next mosey back to the Centennial Pavilion where we circled up for some Mary
Resistance band
Hello Dollies – both then right then left – 10,000 IC
Rosalita’s – both then right then left – 10,000 IC
Flutters- 10,000 IC
Moleskin
Thank you to our Brother JRR Tolkien for making the second trip out across the river to sare a SpeedForNeed themed workout. And thank you to him for sharing his vision and allowing us the opportunity to be the difference on November 25th at the https://www.mcadenville-christmastown.com/ct5-K.htm ! YHC has only had the pleasure of know him for a short time however it’s easy to tell that his heart is ON FIRE for the ones that cannot run these races themselves! Truly an honor for the Gashouse PAX to be a part of this. We don’t need to be “experts” we just need to care enough to take action and fill the need men! JRR Tolkien is showing us exactly how this is done and YHC thanks him for this!
Announcements….
JJ5k Sept 23rd, Burpeethon Sept 16th Speed for Need race Nov 25th
COT
Prayers-
ToolTime for JRR Tolkien
1 Corinthians 16:13 (NLT)
13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.
13 Be alert, stand firm in the faith, act like a man, be strong.
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.
As easy as it could’ve been to fartsack this morning, YHC had the Q and I couldn’t let Folsom down. Rolling in with a couple minutes to spare, I see 1 lonely vehicle in the lot, which is not all that unusual at Folsom. Some PAX roll in hot on the start. Anyway, 5:30 let’s roll,
warm-o-rama
SSH, Plankjacks, Hillbillies x10 IC
thang
very, very long mosey up to the tennis courts for some court work. Line up for suicides. Run width of 1 court and back for 10 burpees, 2 courts and back 20 LBCs, 3 courts and back 30 squats, 4 courts and back 40 American Hammers, 5 courts and back 50 crab cakes, 6 courts and back 60 Alt. Shoulder taps. Run a lap
rinse and repeat x3
mosey back to get the flag, which I forgot I had in my truck, for Pledge
announcements Christmastown, JJ5k, can’t remember dates, it’s not my specialty for sure
YHC closed out in Prayer
F3 has been a real blesssing to a part of. It has been extremely hard for me to get back out there after about 7 months on IR. Seemed like I just couldn’t get healed up enough along with lost drive and motivation after being sidelined so long. What hit home was studying 2 Timothy past few weeks, seeing how Paul persevered in his commitment to spread the gospel. Even when he had been beaten, stoned, and imprisoned, he had a mission, he had drive, he had reason. Paul continued til his martyrdom to fight no matter the adversity. That hit home with me to get up and get back out there not just for the fitness, but for the fellowship and encouragement, and the drive to be a strong, godly man and help to grow more in our community. Always an honor to Q!
Warmarama:
All done 20ic
SSH
IP Walkers
LBC
Mt. Climbers
MN Clubs
Mosey to the island stopped at split rail fence for some DEEP SEA DIVERS
Moseyed to neighborhood side of island at parking lot for:
4 Corners Escalade:
Moseyed and lunged between each corner.
Corner 1= 10 burpees
Corner 2= 10 burpees, 20 mericans
Corner 3= 10 burpees, 20 mericans ,
30 LBC
Corner 4= 10 burpees, 20 mericans,
30 LBC, 40 mt. climbers
Back to corner 1
Corner 1= 40 mt. climbers, 30 LBC,
20 mericans, 10 burpees
Corner 2= 30 LBC, 20 mericans,
10 burpees
Corner 3= 20 mericans, 10 burpees
Corner 4= 10 burpees
One train came through the island for 5 burpees.
Moseyed to the gazebo
Follow the Leader:
Plank in line, first guy does the 5 reps of exercise then runs to sidewalk does 5 reps of exercise, next guy follows starting his 5 after the first guy finishes his first 5, creating a staggered succession. Plank and wait for all to finish.
Exercises:
Toes to Bar at gazebo
Squats at sidewalk
Run back to gazebo plank in line
Repeato 3x
Time:
Mosey to start:
Pledge
COT:
Namarama
Announcement:
Drinks with Tiny Tank tonight at Glenway Pub.
Burpeethon: flyers are out. Get signed up its for a great foundation.
Mt Bikers gaining momentum if interested ask somebody about it.
Prayers:
School kids
Teachers
Tiny Tanks move and Family
Those sick
Great Morning. Thanks for the chance to lead.
Brownstreak Out!
Burpee Murph (Burph???)
So a couple of folks have been throwing around the ideal of doing the Murph again during a regularly schedule workout. Some pax have been all for this and others seemed to think it couldn’t be done in 45 minutes. YHC being the “Peoples Q” and all, decided to give it a shot and to give the . Unfortunately TheStorm lacks the required equipment to do pull ups, so YHC decided to modify that exercise to Burpees. The 45 minute time constraint was still looming large, but some careful clock management and a shortened mile at the end took care of that.
14 pax showed for the Burph. Most pax were on time and a few showed pretty early. No FNGs so YHC gave a short disclaimer and let the pax know that we would start with a short run and where to meet up if they weren’t in the moseying mode. This talk was given a few minutes before time to ensure we started promptly at 0530. With 1 minute to start time two vehicles were seen pulling in hot. I’m not one to wait for those who may be late or right on time for that matter, so we started our mosey before they had parked their vehicles and they caught up.
Now I normally forgo Warm Ups and start with a decent sized mosey, so the regular pax thought the knew the route we were taking. When I took a unexpected left turn that heads away from the high school some chatter started in the back. Luckily it quickly died down though and you could hear crickets by the time we hit the main road and the small hill up to the art and circle out in front of Cramerton high school. From the circle we headed back down and around the main parking lot. Run was just shy of a mile, because I limited it to 10 minutes. Now time for the fun.
The Thang (Burph):
After the initial run the pax circled up and YHC broke the news of the Burph to some excitement (thanks Dolph) and some fear (sorry Mayor). 10 supersets of 10 x Burpees, 20 x Merkins and 30 x squats would be preformed starting every 3 minutes. The faster you finished the set, the longer break before the next you would have. YHC also had the pax share interesting or unknown facts about themselves during the rest periods.
As the number of sets passed by, breaks got shorter or longer depending on how much modifying or lack of exercising people started doing. With the last set complete, the last mile was cut in half because of the 5 minutes remaining. Mosey on back to the start.
Pledge
Announcements:
Prayer Request:
It’s been a pleasure to serve as site Q of TheStorm for the past 8 months. I’ve really enjoyed pushing the rock with you men and you will all be missed. If you’re ever in the Carolina Beach or Wilmington area, look me up and the first beers on me. I wish you all the best and hope you enjoy the Mayor Love!
BURPEETHON!!!!!
It’s that time. What you have all been waiting for. The suspense has built and now comes the pain! Yes I know you were thinking this was going to happen already but it really is this time! When this was originally going to happen there were other parties involved that just couldn’t get it done. In steps a group of HIM’s that always get the job done. A beacon of light for the community. This event has been going on in Gastonia for some time and it’s sole purpose is to raise money for the Special Olympics. This year and many more to come F3 Gastonia has partnered with the Gastonia Police Department to make the money rain. The WOD this year will be two man teams that venture through a one and half mile loop with several pain stations along the way. It will consist of exercises where the team and/or individual teammates must do a certain number of exercises as designated. I’ve got a feeling there will be burpees.
Location: Rankin Lake Park 1750 Rankin Lake Rd Gastonia, NC
When: September 16th Registration is from 8-8:45. The Pain starts at 9:00.
Cost: $25 and you get a shirt
There will be a swat display or so I’ve been told. There will also be opportunity for additional pain and competition. For two dollars each you can enter the one minute drill competitions. Winners get gift cards from local businesses. The drills will consist of Merkins, Situps, Burpees and Hipslappers. I mean if you think you’re up to it! Keep a look out for the flyer and get your team ready.
6 men entered the misty gloom with an idea of what was to come.
warmup: stretching
the thang: run, lbc, run, ww1 sit-ups, run, plank, run, plank, run, plank and… run.
3.17 miles by my watch, 3.40 by spark’s. makes sense since he came back and got me. 11.45 by medicine woman’s swatch watch.
COT: announcements; jj5k, Christmastown 5k, burpeethon. prayer requests: roadie’s m’s grandmother, co-worker’s wife of allen tate, each other.
BOM: allen tate took us out.
7 men posted at Folsom for a Slaw Slobberknocker. It was great to finally meet Medicine Woman. He’s finally off the DL and back in action. It was also great to see Gumby back after fighting some alien version of the crud. Huckleberry shows up barefoot. YHC thought (this man is really tough or really crazy), but come to find out he had literally rolled out of the fartsack and had to throw his shoes in the car as he rolled out. As our most SENIOR member of the PAX (his initials are Def Leppard) planted the shovel flag, it was time to start. As Huckleberry would say, “Time to Clock In”.
Warmup:
Pledge Of Allegiance
The Thang:
Mosey to the tennis courts for:
All PAX line up at one end of the tennis courts. There are 6 courts to travel. All exercises are single count.
Rinse and Repeat 2 more times.
Next, the PAX moseyed to the horse track and the concrete steps beside the track. There are 5 steps.
Start at the bottom step for:
Step up to the next step for:
Up to the next step for:
Up once again for:
Up to the last step for:
Sometime around here Gomer shows up out of nowhere (during the reverse dips).
Next the PAX went to the horse track for some cardio work. Sprint the starightaways and mosey around the ends. YHC was accused by the PAX of altering the start countdown so he could win the sprint. Remember, I usually post at Midoriyama and counting isn’t one of my strengths.
After 2 laps of sprints, YHC led the men back towards the flag. This is when we Gomer left. Come back when you can stay longer, Gomer!
We were then treated to a round of wall work by Huckleberry. One round of:
Moseyed back to the flag for 5 minutes of Mary:
And last but not least, 10 Burpees OYO.
Time.
COT
Announcements:
Prayer Requests:
YHC took us out in prayer.
Moleskin:
Great 2nd F at Country Kitchen after the workout. Main topic of discussion was Tool Time and Sly with wedding day being upon them. This jump started the PAX recounting many memories (and horror stories) of raising our own children. YHC can’t go into detail, but Medicine Woman has some awesome stories about his 2.0. Sister act is going through the time with his 2.0’s that YHC is glad he’s past (THE talk, birds and the bees). Everyone had a great laugh at the other guy’s expense. It just goes to show you that we aren’t that different at all.
Once again, it was honor to lead today. Thanks for the push, guys!
Slaw
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