Fitness, Fellowship, Faith

Month: November 2017 (Page 6 of 6)

F3 Dads at Martha’s House Pre-Blast

UPDATE…

Update:  So the temperatures should be in the high 40’s so make sure you bring an extra sweatshirt for your 2.0’s and M’s for after the workout.  The planning committee has also updated the menu for the after workout replenishment since only the truly hardcore PAX will eat ice cream when it is cold outside.  (If you still want to bring it, I will help eat it)

Here is what is being provided thus far….

Guts and I are providing the hot water for a hot chocolate bar.  I am also bringing some green tea for your hauty tauty types that drink with your pinky raised (you know who you are).  I am bringing about 30 coffee cups, spoons, waters.

Hush Puppy is bringing the charcoal for a smores bar.  If you want smores, bring the requisite ingredients.

What is still needed?  We need cookies, waters, hot chocolate packets, smores, granola bars, and anything else you want to eat and share with the PAX.

What else do I need?  I need a few 1st F Q’s to help lead the workout.  YHC torqued his Achilles running with Rob Jones in Charlotte Thursday.  When something hurts when you are running with Rob Jones, you keep running.  It is just the way it is.

So….be prepared to help Q the workout Mary style and remember who the audience is.  Whoopy reminded me the last time we did F3 Dads I may have been a little too “default aggressive” in pushing the young PAX.  We will be better this time!  See you tomorrow!

Without reading the rest of the original post, here is the most relevant information cut and pasted for your simplicity.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.

 

Gentlemen,

 

My six year old has been wanting to attend an F3 workout for the last few months and I can’t let him down.  So….back by popular demand, we return to Martha’s House for another rendition of F3 Dads.

Here is what you need to know.

Where:  Martha Rivers Park  I have picnic shelter #1 reserved from 1500-1900.  This is the one beside the sand volleyball  area and first one on your left as you enter the park.

When:  Next Sunday, November 12th.  The kid and family friendly beat down begins at 1430 hours.  To be clear, sons and daughters are welcome as well as spouses.  All ages, all inclusive, pets on a leash, etc.  Bring a friend….everyone gets a nickname.

What:  The workout will start at 1430 hours.  I will have a weinke but if anyone wants to Q some of the workout that is fine with me.  In fact, I am on call next weekend so please have some ideas in case YHC uses Q privilege and calls on you to lead.  This will  be a fun filled event for all ages.  The workout will end at 1515 for a COT and BOK.  (Ball of kids)

After the workout we will have an ice cream social.  All family members are welcome!

What to bring:  We need a few coolers with water.  We need bowls, spoons, ice cream, and ice.  I will bring some but we will need more.  Bring friends who need F3.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.

Wear your F3 swag and represent and maybe we can EH some bystanders during the workout.

Remember that the next Sunday the 19th we will hike Kings to Crowders Mountain.  That pre-blast is yet to come so be on the lookout.

 

Top Hat Didn’t See the Warning!

YHC sent out 3 separate warnings this week on the Twitter….That YHC needed to train for the Charlotte Marathon Relay next week with http://www.Speedforneed.org  …Top Hat didn’t see them….

Pledge

Warm-up:

None

The Thang:

We moseyed from the Yank toward the downtown Belmont Turned Left on Woodrow and then left on N Central …we continued to the New Harris Teeter on South point Rd.  this was 2.0 Miles.

When we arrived at the Teeter

Corewood by ToolTime was initiated (Show To Know about the Name)

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

American Hammers -50

When Corewood was completed we did a short count off and then headed back to the F’ing Yank another 2.0 Miles!!!

Once we arrived at the Yank…

On your 6

50 Flutter Kicks IC

25 Pretzel Crunches each side

Before YHC could say recover….Top Hat decided to stand up…..sooo

25 more Flutter Kicks IC.

DONE!

Announcements: Advisory Board Meeting Nov 12th at Cavendish in Gastonia, Christmas Party Dec 1st See Freight and Preblast for Details, Christmastown 5k SpeedForNeed!!! November 25

 

COT

Prayer Requests

Brownstreak’s Father fighting for his life, Quiche is in Pakistan prayer for his ministry to be IMPACTFUL for the Kingdom and for his safe return home.

YHC asked Top Hat to take us out in Prayer as he is a Mighty Prayer Warrior and YHC hasn’t had the pleasure of hearing a Top Hat prayer in far too long!

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

More than a 5k at Folsom???

knowing YHC had the Q and only a few weeks away from the XMAS-Town 5k, it was time to roll up into the gloom with some rare Running at Folsom. Several loyal PAX had signed their time and energy away to promote awareness for those who are physically and mentally disabled. Since this event was about running, I had to call those HIMs out. So I roll into Folsom and there is Gumby awaiting. Not a couple minutes later, here arrive more PAX. There’s Roadie, then……wait……is that Slaw????? Yes, it’s the 80s trunk or treat rock star in the flesh. Then Sparky and Bolt roll in. Ok, after a couple minutes of blabber mouthing, we clock in.

warmarama

SSH, Don Q, Hillbillies all IC x12, while conversing about the upcoming 5k. YHC reminds PAX about what a 5k consists of and the fact that XMAS town will be all Hill! So without much else on the Q, we mosey to the lower parking lot shelter.

Thang,

line up for 11’s. Ok………merkins here and LBCs up there……….starting with one merkin here and then 10 LBCs there, there being the flag pole at the park entrance. Funny I had already planned to practice that hill in prep for the McAdenville run, but Sparky had pulled into the gas station the night before and I mentioned my Q and he recommended doing it with 11’s. Awesome idea I say. So be it. PAX line up and go, mumble chatter here and there but Slaw was more like “got ya, let’s roll!” Love that guys encouragement! YHC figures the total if finished would equal 4.5 miles. When the clock hit 6:11, PAX had finished up at the lower shelter with 3.1 miles logged.  Recover and return to start. After the short Hill climb Q calls for all you got to finish. Slaw and Gumby were off with Sparky there then YHC with the bum leg throbbing and Slaw pushing me and the 6 to finish it out strong! AYE! Didn’t quite make the whole round of 11s, but got to 3.4 miles. Way to push men!

Announcements, XMAS town 5k and F3 Xmas party , I’m sure you guys know the dates.

Prayers for families, country and our leadership responsibilities by YHC

I just want to say thank you for all you guys who have been such an encouragement to push myself not only in fitness but in life and as a Called Leader in my family and community! Accountability is awesome! And as always, it’s an honor to Q!

 

Night time at the Goat

As 6 HIMs gathered at the Goat for Tesla led parade of horrors there was not a hint of daylight to be had, only a cloudy near full moon morning as things began in earnest at 5:30 sharp. Went like this:

COP:

SSH X 20

IW X 20

Copperhead squats X 20

LBCs X 20

Merkins X 20

Mosey across the bridge to the park for partner work.

Round 1 : P1 runs the bridge and back, P2 does flutter kicks. Flapjack, rinse and repeat P1 and P2.

Round 2: Squats to 200 per team. P1 runs bridge and back, P2 does squats. Repeat until 200 is reached total.

Round 3: 100 merkins per team. P1 runs bridge and back. P2 starts merkin set. Repeat until 100 is reached total

Wonder over to picnic tables:

Step ups x 10 each leg

Dips X 10

Dirkins X 10

Inclined sit ups X 15

Rinse and repeat, 20, 20, 20, 20 each.

Mosey back over bridge to shelter

3 rounds of each:

Pull ups X 10

Mike Tysons X 10

Jump squats X10

Triple nickel time, a Goat tradition now!

WWI situps X 5

run to intersection

hand release merkins X 5

Done!

NMM: Great work in the dark today men! Awesome to have Breaker breaker posting so regularly – keep it up brother! Prayers out to our brother Brownstreake for his dad right now.  Greta group of men here today and always a pleasure and honor to lead them!

Bag of tricks (what a treat!?)

As we gathered in the gloom on a nice cool morning after a night of little ghosts, goblins, and too much candy it was great to see 10 men show to push the rock.  5:30 hit and here we go.

Disclaimer.

Pledge.

Warm up;

Burpees x 5

Mountain Climbers x 20

SSh x 20

Merkins x 20

mosey to the old Harris Teeter parking lot;

 

The thang;

At each of the 6 long perpendicular lines to the building that make up the parking spaces of the parking the pax is to do a 10 count of a selected exercise out of the Q’s “bag of tricks”.   Upon completion of the 10 ea at all 6 parking space line the instruction was to mosey around rear of old Harris Teeter to the loading dock, hop up the loading dock and bear crawl back to the start where we were to do 50 LBC’s.  Let’s get busy!  The excel uses were as follows;

Merkins

Bobby Hurleys

Mountain Climbers

Seal Jax

 

As the pax was screaming for more, I couldn’t let them down, so we lunge walked to the closest of the same lines we were using for the thang where we did 10 squats.  Repeat for next 3 lines.

 

At this point the Pax made note that this workout had “Gastone written all over it”.  I thanked them for the complement.

 

We meandered to the wall that is the side of the old Harris Teeter where we did 2 1 minute wall sits with arm raises.  At this point Stone Cold said we need to do some arms.  I was happy to ablidge.

Merkins x 15 (Turtleman made mention that if we do 15 more we will have a nice round 100 for the morning and he likes round numbers.  More to come on that in a few.)

Mosey to the “Martha’s Wall” so we named it for some dips.

Dips x 100

 

Back to snowballs for some an work.

Merkins x 5 ( to make it an even 100 with respect to Turtleman)

Flutter kicks x 100 (with respect to Gastone)

American hammers x 20

LBC’s x 50 ( making 250 for the morning)

Flutter kicks x 50

 

Moleskin;

It was great to see JJ his morning brother.

Dang Gastone! What’s up with your foot?  The gloom is caaaalllling!

 

COT

 

Prayer requests;  New York, us as we strive to become the men that out families deserve for us to be.

 

Announcements;  Movie about Speed for Need. ..Please see Whoopee.  Freight needs a HC ($30 ea) for the Christmas party at Lotus on 12/1.

 

It was truly my pleasure and a great honor to join such an outstanding group of gentlemen that live up to the creed of “As iron sharpens iron, so one man sharpens another”.  Awesome work pushing that rock by everyone.  As always I am humbled by all of you.

 

God bless you all, in Him,

 

Time Frame

 

 

 

 

 

 

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