Day: September 13, 2017

Alright Gents,

The Honorable Mayor had the Q on a rainy day.  I knew this would have a light turnout so I tried to think of a workout that would be able to be done under some shelter, but still fit with F3 and done outside.  our beloved Brownstreak brought us “THE 99”, which is a carry over from a PAX in Mountain Island where he started out.  Its a close quarter, fast paced, hard charged, straight up killing it workout.  Since I reached out and had the wienke figured out, but with the potential low turnout, what I didnt want is to hear someones heavy breathing up close or have them hear mine (thats reserved for the one who sees your O-Face), I had to find us some music.  Thanks to the family account for spotify, Rock was able to be dialed up.  Funny thing was, due to my eclectic musical tastes, the recommended stations were Metallica (Heavy Metal) and Tenth Avenue North (Christian) all while playing the Rolling Stones Honky Tonk Woman.  If you didnt read the BB from shortsale, it was metal.

0529 and its just Dolph and I (notice proper English) and then Tesla comes rolling in hot and jumps in at the second set.

About eight minutes in, there is another car that shows up and out jumps My Boy Blue from the Raleigh Pax.  He had a funny story about how he looked on line, saw Midoriyama at 5:30 and just went there.  He missed the P.M. part and made some amazing time.

The Thang – Set 1-99, 9,etc of exercises (see attached pic), Set 2 – 88,8, etc., Set 3 – 77,7, etc…you get the point.  We made it all the way through and finished up with 10 burpees just because we can.

Announcements – Burpeethon 9/16/2017 @ 0900 Rankin Lake Park.  Bring a friend.

Moleskin – just check out the other picture…..shows how a real man can stay stationary for a Q and still get the distance in.  Garmin looked at its data after I logged my workout and said clearly this isnt right and filled in the route from there.

Thanks Dolph for taking us out.

9 Men showed up to the gloom on a Wednesday morning for a Bootcamp.

The Thang:

30 SSH

10 Merkins

7 Windmill

10 CCD

Mosey to the back of the soccer field at the bottom of the hill to darkness.

Elbow plank 1 minute

20 Squats, Backwards up the hill

20 Squats, 20 Monkey Humpers, Backwards up the hill

20 Squats, 20 Monkey Humpers, 20 Sumo Squats, Backwards up the hill

20 Squats, 20 Monkey Humpers, 20 Sumo Squats, 20 Lunges in place (10 each leg) Backwards up the hill.

Back down the hill and then follow me through the darkest part of the trail around to the small hill.

Backwards up the hill to the free library.

Plank, right arm right leg, then left.

Mosey back down between fields

Elbow plank 1 minute

Mosey to wall next to picnic.

Jack Webb up to 7 and back down.

Sit on wall for 1 minute

Mosey to parking lot.

30 LBC

100 Flutter kicks on my count. (This was a gift really from JK2 and the Mumble Chatter) The last 10 were hard.

25 LBC’s

Mosey to the driveway out of parking lot.

Run backwards to next poll.

Lunge to next poll.

Meander to next poll. (Hushpuppy Mumble)

Elbow Plank 1 minute (JK2 Mumbel)

Mosey to the entrance of park.

20 Squats

20 Monkey Humpers

Prison Break to start for perfect timing.

The Moleskin:

Overall a great morning with great men.

Iron Sharpens Iron, is one of the main talked about verses within F3.

1. If we are doing 20 3 count Merkins and you can only do 10 that is what you should do. But, to be better you should try to return for the last 3 Merkins. Maybe the next time you might be able to do 4 more.

2. If you wife ask’s you to do a list around the house and you say that I can get 2 of those things done. Try to do 2 more or even just knock out the list.

3. You have not been Q or maybe just had it once. Pick up more Q’s with passion become an expert and leading men.

4. When I started F3 I had not really ever led a group of men in a prayer. I now do this all the time and I am comfortable doing so. Challenge yourself to be a person that leads the prayer.

5. Weight, health, etc. We should be pushing each other to be better. Not in a mean way but in a productive way. If you are overweight you should cut back and try to make a difference in your life.

6. The 6, is the group of men at that back of the Pax. I was the 6 and in some workouts in Charlotte Metro I am the 6. I did go through a period that I was happy just completing the workout and very comfortable with being in the 6. But, as people pushed me to Sharpen with little comments I did sharpen. After about 1 year made it to the middle of the Pax. Then I went from 1 workout a week to 5 and sometimes 8.

7. This is your Pax. If you have not seen a brother in a few workouts check on them. If someone is hurting in the Pax listen to them. I promise they more you give you will one day need.

8. Try other area’s  and see the difference. Everyone from Gastonia should experience Metro Charlotte workout. One is you can see and learn that each area is different and unique but all follow the basic same tenants.

9. 2.0’s spend time. We need to start a push towards some F3 Dad’s outings and workouts. The benefits for our children seeing what we are part should be great for our kids.

Everyone did great work this morning and I look forward to the next one.

Prayer for family members and friends of the Pax mentioned this morning.

Gastone Out!