Month: December 2017 (Page 2 of 5)

Record number this am at Coconut Horse for a Christmas Eve stroll through G-town. We had pax from Cramerton, G-town, NOGA, SOFA, and everywhere in between along with an FNG. We had non-runners, active runners training for marathons, and retired runners. It was crazy. We even had an un-named public servant runner with some obscene 80’s picture on his shirt (“Scoping out the Babes”). There were multiple pax out for EC who came in early and stayed late. Overall great run this am, even for the Q who is not a fan of running.

Welcome Randy, (respect) our FNG. We EH’d each other into showing up this am-#ISI. He worked out with Roscoe and Whoopee pre-F3 several years ago and couldn’t move his arms later in the day (compliments of Roscoe) so this was a big step for him. Stroganoff pulled the name out of his…….head after a brief pause. Hope to see Randy out there at the running Ao’s in the future…..this will eventually lead to other days but we will keep that to ourselves for now. Merry Christmas-Whoopee

A couple of weeks ago, Tesla had hit up yours truly and Sargento about assisting with the Q at some workouts over the Holiday season. Given that I will very quickly harass the QIC during a work-out, I figured that it was my turn to step up and be harassed.

After some EC with Boudin (Sargento, where were you!!), I arrived at the Yank about 10 minutes til 7 with a couple of cars already waiting a beatdown.  Over the next 10 minutes, people gradually tricked in until we reached our final number of 13. At 700, we started:

Disclaimer- it was a weak one, TBH, but there were no FNGs

Pledge

Warm-up- Mosey to the Field of Dreams (grumbling ensued from Top Hat)

The Thang- 12 Days of Christmas- and yes, there was singing involved

First Day- A plank for abs of steel like Whoopee (couldn’t think of other names that ended in “-ee”)

Second Day- Werkins + Previous day

Third Day- LBCs + Previous days

Fourth Day- CDDs + previous days

Fifth Day- BURPEES (great minds think alike, Strogie-Wogie) + previous days

Sixth Day- Supermans (on stomach, arms and legs elevated, back arched) + previous days

Seventh Day- Bobby Hurleys + previous days

Eighth Day- Flutter Kicks + previous days

Ninth Day- Groiners (plank to feet outside of hands, almost a frog position, then back) + previous days

Tenth Day- Neckies!!! (hadn’t done them in a while) + previous days

Eleventh Day- Tempo Mericans (1-2-3 down, 4 up) + previous days

Twelfth Day- Monkey Humpers + previous days

Each of the PAX had a number 1-12.  On the day of their exercise, each one had to sing his exercise. Each exercise was done for 30 seconds. At the end of each “day,” Q decided to have “Christmas trivia,” where the person who sung that day had to answer a trivia question. If the question was answered incorrectly, we ran a lap as punishment.  Correct answers allowed for quick movement to the next day.

The exercises went well other than the fact that the PAX knowledge of the Christmas Story was not nearly as good as they thought. On day 12, we had to shorten the exercises to 15 seconds each so we could end on time.

Announcements

Name-o-rama

Prayer Requests

COT

All in all, a good work-out from my perspective. There was an appropriate amount of mumble chatter and  laughter. We also learned a little about each other.  Tool Time’s anniversary is today, I believe, and I might have ruined it for him due to the shoulder work we did. Freight knows more about Kama Sutra than the rest of us. When Boudin sprints, he does it using very small steps (probably from his Soccer playing days). Abba, although having attended a very well thought of church also attended by the Quik, apparently does not know what a manger is. Quiche chooses his exercises not to get a good workout, but to create pain and injury so he can line his pockets with co-pays. Pockets is definitely the best singer in the PAX. Your typical manger scene or church play just might have a couple of things in it that may not be completely be Biblically or historically accurate. And last but not least, we learned that &ui(he can plan and survive (barely) a work-out where running is not the primary activity.

Good work men!

Hebrews 12:1-2

OWaking up to a good rain shower, YHC remained optimistic of the turnout at Folsom. I rolled in early for a quick jog to get the heart and lungs woke up. Ahhh, here come the headlights. No rain while chit chatting but when 6:30 hit, here the rain came. Well it was short lived. Looks like we have an FNG (Gumby’s 2.0 Pokey)

warmup

SSH, toy soldiers, gravel pockets all x10 IC

pledge

Thang

mosey the long way around the park by the ballfield and ponds. Stop at the lower lot. Line up for Triple Nickel

5 Burpees, run to the other end of the parking lot for 5 jump squats, rinse repeat x5

I took a moment to quote Eisenhower. “Leadership is the art of getting someone to do something you want done because he wants to do it.”  That’s how we build up Qs and good kids. When you make the task at hand something those around you want to do or enjoy doing, they become leaders as well.

mosey up around the amphitheater then over to the pond parking lot. YHC couldn’t just run by this famous lot without some Route 66. Train? 5 burpees OYO.

line up, 1 Bobby hurly, lunge walk to next line for 2, so on to 11, mumble chatter was getting pretty heavy here, especially with Pokey, who called out the Q later on!

Mosey back around to start to grab jump ropes, then mosey to the tennis courts. Partner up; partner 1 jump ropes AMRAP while part 2 runs to the other end of the courts and back, switch. At this point Gumby’s 2.0 yells at Q(Gumby’s partner) to “hurry up!” Q calls for 5 burpees in response . Ha! Rinse and repeat x3. Next, squats x3. Last, goofballs x3. Again lots of mumble chatter throughout. Let’s mosey one last lap around the courts to get in the final tenth of a 5k total.

Announcements Joe Davis Run, Christmas!

YHC took us out in prayer

Honor to Q men! Nice work and ice up those legs. Have a great Christmas and remember why we celebrate it. The birth of the Sky Q. Aye!

So as YHC mentioned in his last backblast, I printed off the latest list of exercises on the F3nation website last week. It’s like being a kid in a candy store! To my surprise and joy there are lots of new routines and exercises to be found that we haven’t experienced before. Being the kind of guy who likes to try almost anything at least once, when Qing I like to throw in a couple new things each time. This is what I remember…

Warmup:

Morrocan Night Clubs x15 IC, Monkey Humpers x15 IC, maybe something else

Pledge of Allegiance

Mosey toward the car that came in hot and do a couple quick laps to welcome Madoff to the workout then head up to the wide sidewalk.

Wheel of Animals (from the W section in the exercise listing)

From the full trash can over to the knobs near the entrance to the school, the PAX will:

Frog Hop then do 10 Merkins

Bear Crawl back then do 10 Merkins

Duck Walk to the knobs then 10 Merkins

Crab Walk back then 10 Merkins. This was a pretty quick routine but got the blood pumping real fast.

Mosey up to the softball and baseball fields, get a count off then mosey back to where we started for

The Thang: Walls of Jericho (also from the W section in the exercise listing)

Using the practice soccer field fence as the “walls” of Jericho, the PAX would work it’s way around doing 7 exercises with 7 reps of each for 7 circuits around the “city”. The exercises were:

• Mountain Climbers (led by Madoff)
• Don Quixotes (led by TimeFrame) Certain unnamed members of the PAX made mention that this isn’t really an exercise but instead merely a stretch. YHC contends that if it is just a stretch and not worthy of being elevated to actual exercise status, why do so many PAX fear and avoid said EXERCISE? Nuf said.
• Burpees (led by previously mentioned unnamed PAX)
• Lunges (led by Tesla)
• Rockette Dips (led by Boudin) These will definitely go down as having been the most fearlessly and effectively led Rockette Dips any of us have ever performed.
• Goofballs (proudly led by Dr. Seuss)
• Dying Cockroaches (led by Steve Lawing)

This was a pretty cool and fun routine that kept the PAX together which led to much mumble chatter and good times. Unfortunately my extended moseying and stuff made us run out of time and only achieve 5 circuits. Q fail, YHC will do better next time.

Mosey back to the start for 15 Nolan Ryans IC. We’re done.

Prayer requests and announcements.

Thank you for the company this morning men. It was a blast! Merry Christmas!!!

10 strong on a perfect day for a workout at Midoriyama. Slaw thankfully had his shirt on. Pizza Man got in an extra 1.5 miles (EC) in probably 10 minutes. Great to have JJ with us for his first visit to Midoriyama and it’s always good to have a fellow Tarheel fan. I knew many of our HIM’s have a busy time in this season so I was happy with the turnout. Believe it or not, you will definitely miss all of the kid’s holiday programs and activities when they are gone! Let’s get after it.

Warmup was short. SSH x 5, Cotton Pickers x 5, Hillbillies x 5. Mumblechatter started, even with no Freight or Tool Time.

Mosey to the parking lot near softball Field #4 to find 5 parking spots with sidewalk chalk listing 5 exercises:

10 burpees, 20 Flutter Kicks, 30 CDD’s, 40 Squats, 50 Seal Jacks with each guy starting in a different parking spot. Run a lap around the two parking lots after each exercise. Some guys got in more than a cycle but Q stopped after one cycle. Reminder that this exercise is a lot like our lives. It may seem others are way ahead of you but we each start in different places and have to keep running our own race each day. Each guy is running the same race as you so be open to help each other when you can.

Mosey to the playground, several 2.0’s playing, Omaha, so keep moseying to the small soccer field. 2 bricks awaiting each Pax on the soccer field end line.

Curls x 50

On Your Six Chest Presses x 50

Put down the blocks for Freddie Mercuries (14 IC or so) until Q says Sprint, then sprint to the mid field line, sprint back to the end line then walk back to the mid field line (Sprint, sprint, walk which is suppose to imitate a Rugby match).

WWI’s (OYO) at midfield until Q says Sprint, then sprint to end line, sprint back to mid field line, then walk back to end line. (Wojo would have loved these.)

Repeat this starting with the curls. Crowdpleaser!

Mosey back to playground for 5 pullups, 10 American Hammers x 3 sets.

Mosey to the parking lot near the turd shack for Frisbee Rules Football. YHC had a nice size area with pylons marking the end zones. Pax counted off and split into teams. Had this been traditional football, I believe my team would have easily won, but playing this less than manly version of the game, the other team squeaked out a very close one but I can’t seem to remember the very close score. Speed seemed to be the deciding factor as Pizza Man and Sister Act together were a blur in the gloom! They even ran a basketball fast break one time but traveling was called. There were several Unnecessary Roughness/Illegal Contact penalties that were missed but I am sure fines will be applied when the league office reviews the tape.

I had a short word asking each guy to think about goals for 2018 and be planning on ways to accomplish those in the new year. Remember the Reason for the Season!

Mosey back to the flag. Pledge. 22 for the Vets led by Oompa Loompa. Announcements, Joe Davis Run in Fort Mill Jan. 6th.

Prayer Requests

COT

*I challenge each Pax to try to post a little more in 2018 and EH a few more guys! An F3 saying is so true, “F3 was what I didn’t know I needed.” I was in pretty good shape, had a few good friends, always tried to live out my faith but F3 has increased all of those areas in my life. Thanks for the chance to lead and thanks to all of the F3 Gastonia HIM’s for a great year!

13 Pax and 1 FNG came out on a cool afternoon at Midoriyama. Since I am trying to become a better runner I am trying to increase the mileage at each workout. With that in mind we start.

Pledge

Warm up all in cadence

10 x Don Quiotes

10 x SSH

10 x Cherry Pickers

With that we are off. Mosey to the trail across the road, stop at the entrance and do 5 Burpees. Mosey through the trail and do 5 more Burpees back at the start. Mosey back across the road. Start at the beginning of Tower road and mosey to the first light pole, do one squat. Mosey down Tower Rd adding one more squat at each light pole until we reach the big track. 14 light poles I think. 285 Squats.

For all the Carolina fans we started a Bobby Hurley Mile. 12 Bobby Hurleys and one lap around the half track (if you are a FIA member) Full track if you are a F3 Man. Rinse and repeat until time. Mosey back to the start doing descending Squats at each light pole starting with 20 at the first. 105 Squats. The mumble chatter was great as always. Thank you guys for pushing me.

22 for the VETS and BOM.

I want everyone to keep our new FNG Devin in your prayers. He came out through the efforts of Swimmer. He hasn’t worked out in a while. He used to run half marathons. His Asthma flared up and had to leave early.  Pray that he can come back and be a part of the awesome HIM’s of  Gaston County.

As we go through the day to day routines of life I would like you all to remember to keep your eye on God and his will. The Lord has a plan for you. Listen when he speaks, keep your eyes open and don’t turn your back when you know that the Lord is leading you. Thank you men for becoming a part of my life and Merry Christmas as we celebrate the birth of Christ!!!!