F3 Gastonia

Fitness, Fellowship, Faith

Month: January 2018 (Page 5 of 7)

You Mad Bro?

January 12, 2018 / / 0 Comments

13 PAX ate well and I hope feel a little better about their issues with anger(if they have any….we all do don’t lie to yourself) at Forge Wednesday night. The best part of this so far is the guys opening up and sharing. As men we tend to hold this stuff in. By sitting down like this with one another it becomes clear that we all struggle through this same stuff. Once you know you are not the only one the load starts getting a little lighter. Picture yourself trying to carry that log in a ruck event all by yourself. That won’t work will it? Now picture it with all your brothers with you. Now the log is moving!

The Thang:

Psalm 7:11

Mark 3:5

Ephesians 4:26

James 1:19-20

1Corinthians 10:31

Ephesians 4:29

Romans 3:13-14

Proverbs 29:11

Proverbs 15:1

Ephesians 4:31-31

Next week the ol’ wise one Def Leppard leads us on forgiveness. You know you need help with that!

Bash the Q

January 11, 2018 / / 0 Comments

My first Q of 2018 thankfully was not last week in the frigid cold, what is hopefully the low-point of our temperatures for this year. I can’t imagine what it’s like to live in the north where it is really cold and the snow thaws in early Spring. So after the New Year’s Day post, I fartsacked the first week. What is actually worse, at least in my opinion, is being up at 5 am in plenty of time to dress and make it on time is getting up at 5 am is to check my phone’s weather app to see if the gloom had breached my internal (and by internal, I mean my nut-sack) threshold of 30 degrees (note the average low for this time of year is 29). So with single to teen digits, I postponed F3 exercise but this day was coming and wouldn’t you know the initial forecast was a 90% chance of rain for Thursday. However I was fortunate some high pressure system pushed warmer air to our part of the country. Kind of bad for a Southerner when you walk outside at 40 degrees and think how warm it feels. No wonder Tool Time showed up this morning in a t-shirt and shorts. I kept a mindful eye of the weather forecast all this week, like a bride with a planned outdoor wedding. The chance of rain declined to about 50%. After doing my daughter’s grammar homework (that’s another story) last night, I wrote a Weinke designed to be completed under the cover of a picnic pavilion or gazebo and really hopeful the PAX took my twitter post to heart and do what I did last week by sleeping in. 0500 I awoke, dressed, and instantly realized upon exiting my house the ground was wet but no precipitation was falling, at least for the moment. I only used my wipers to clear the remnants of drizzle from my windshield and contemplated a change of plan.

 Goat Island’s parking lot was surprisingly full, not only of the About Face Bootcamp women and men (but mostly women), but plenty of PAX as well. Dolph claimed I promised a trip to Floyd and Blackies coffee shop. That’s out with this group. It was a balmy 45 degrees, warm enough for Tesla to thankfully convert away from his tights and back to shorts. Our new Nantan was gyrating trying to keep warm in his limited garb and the mumble chatter was alive, so much that I completely missed the FNG present in the circle. The disclaimer was polite, something like “you verses you, do what you can, enjoy what you can do…” I think I said something like that. My train of thought went into defensive mode and the only way to shut the PAX up was to call an exercise.

 Warm-Up

  • Cotton Pickers IC x 10 (Somehow the PAX read my mind that I would stop at 10 though I failed to elevate my final count. Does this mean I’m getting predictable? For the sake of Brownstreak, and myself, I stated “All warm-up exercises end at 10…”)
  • Toy Soldiers IC x 10
  • Seal Jacks IC x 10
  • Imperial Walkers IC x 10
  • 5 Burpees OYO

Thang

“Let’s mosey,” I called and began to physically move amid the cat calls from the PAX. For future reference, Floyd and Blackies apparently does not open until 0600. So we jogged up the hill to arrive at First Baptist Church’s empty parking lot. I attempted a quick count off which proved to be a challenge. Midoriyama may have some company among AO’s math skills. After a few attempts, we arrived at a final number of 11. Like a substitute in from of a remedial math class, I began catching more heat while I fumbled to organize my speaker and Weinke.  I finally announced the “Accumulator” was our first challenge. It was my challenge as well, deciphering my timing app to build the progressive sets of 30 seconds for each exercise with a 30 second break between rounds.

  1. SSH
  2. SSH, Squats
  3. SSH, Squats, Shoulder Taps
  4. SSH, Squats, Shoulder Taps, High Knees
  5. SSH, Squats, Shoulder Taps, High Knees, Merkins

Mayor was impressed with my one to no armed SSH’s employed before my speaker finally picked up the signal and led off with Jackson Brown’s “Running on Empty.” The first few rounds were fairly easy but by the 5th round, three minutes of cardio provided the impact. On the return mosey, the mumble chatter cranked up once again. I decided to go impromptu “Triple Nickel” using the hill adjacent to the parking lot (this is for you Brownstreak). 5 monkey humpers at the bottom, 5 burpees at the top for 5 rounds. This was a gasser but the guys pushed through. Should be noted the work of Dr. Seuss that was in the lead pack of Dolph and Boudin demonstrating age is only a number. Awesome work. For the final segment, a fellowship mosey was to the gazebo was called. Only a few actually listened to that (big surprise) and followed. I had a three individual sets of five exercises to do in a Tabata of 30 seconds on, 10 seconds off format with a 45 second break.

Round 1

  • LBC’s, diamond merkins, squat pulse, butt kickers, Rocky Balboas
  • Sidebar: Mayor once again achieved comedic gold suggesting that Dolph’s squat pulses, which were going at a really fast pace, would get him to ‘finish early’ generating a few laughs then hitting the zinger that his M pays for the 60 second love package and always gets her money refunded. You had to be there for this to make sense but as a reminder for the 11 that were – another bright moment in the gloom.

Round 2

  • Mountain climbers, Peter Parkers, pike ups, Freddie Mercury, WWI

Round 3

  • CDD, Lt. Dans, baby dips, jack merkins, ski burps

 A check of the watch indicated 0613 leaving two minutes for Mary – time for the expedited edition, calling in a quick cadence or single count:

  • Flutter Kicks IC x 10
  • Leg Lifts SC x 10
  • Am Hammer SC x 10
  • LBC’s SC x 10
  • Scissors SC x 10
  • Box Cutter SC x 10

 COT: Prayers for T-Square’s neighbor that lost so much in a fire to their home. T-Square has posted daily each week (way to push) to collect donations. See the newsletter for needed items. Cash and gift cards are welcomed as well. Prayers for those getting into the flow of the new year. We have the Rooster upcoming where our region has three teams registered. The FNG was Danny Hovis, EH’ed by Dolph at the gym the night before. A young fellow that is a local product of our area works for Buchanan Concrete is now known as “Slump.” The Mayor can explain what it actually means but rest assured it has to do with concrete. Welcome to the PAX!

Moleskin: We were fortunate the window of non-rain covered our workout period – thanks to the Sky Q! I imagine even if it didn’t the same group would have posted indicating what I missed last week dealing with my Sandy V. Of the 10 men that posted, I knew two of them outside of F3. Crazy to think how excited one can be to show up in the gloomy mist to exercise outside in early January. More importantly was to enjoy the amount of abuse heaped upon the Q which is really a faint disguise of affection. It sure beats the few occasions when I exercised on my own. One day we may actually follow through the threat to skip the workout to enjoy a 2nd/3rd F at the coffee shop but not today. Today it was a good ole fashion Q bashing and I was happy to suffer through it. Thanks for the opportunity to lead.

 

No Running Tonight

January 11, 2018 / / 0 Comments

Had planned for the rain but she held off long enough for a good cool misty workout. 14 Pax braves the evening gloom with one FNG….

Disclaimer: It was short

Warmup: Nope

Mosey: Sike….stopped at Turd Shack for the following…

  1. Merkins. 2.  SSH. 3. MNClubs. 4. Cherry Pickers. 5. Hillbillies. 6. Mtn. Climbers. 7. Plank. 8. Arm Squats. 9. Durkin’s. 10. Incline Merkins. 11. CDD. 12. American Hammers (like I would forget). 13. In/Outs. 14. LBCs. 15. Rosalina’s. 16. Homer Marge. 17???  18. Phifer Scissors. 19. LBCs. 20. Diamond Merkins. 21. Wide Merkins. 22. Shoulder Taps. 23. Plank. 24. Mike Tyson’s. 25. Burpees. 26. Lunges. 27. Imperial Walkers. 28. Plank Jacks. 29. Squats. 30. Wall Squats. 31. Hip Slappers. 32. Wall Squats. 33. Hip Slappers. 34. Lunges. 35. Step Ups. 36. Plank. 37. LBCs. 38. LBCs. 39. (Lost 3 Exercises Somewhere) 42.  Dan Taylor untilL the Bell.

Each exercise, except for the last, was done for 45 seconds w 15 seconds of recovery.

Yep  the number was supposed to be 42 in honor of Blart’s birthday.

 

Announcements: Forge 6:30p Wednesdays at Grits and Greens, Tigers men’s group on Wednesday’s at 7:15am  TSquare is collecting $ and stuff for the family whose house burned

COT: Accountability by showing up and keeping in touch with your F3 brothers….Missing IR dudes Def Leppard Canteen and the bros we haven’t seen in a while…Side Car, Coach K, Powerball, Lil Sweet, Huckleberry, and the regulars who weren’t here (you know who u are)

 

Hank’s Revenge

January 11, 2018 / / 0 Comments

This day was long overdue. After the hard core Panther fan had received a dreadful amount of mockery and abuse from certain Folsom PAX of his teams disappointing playoff loss, Hank had determined punishment was coming his next Q. What sucked, was the fact that the PAX who posted had little to do with that abuse. The main PAX guilty of the continued harassment was too scared to post. Anyway, YHC was ready and even our FNGs from Tuesday we’re back and ready to work the soreness out. Looks like we have 8 total and 5:30 hits. Hank says start your watches.

Warmarama…………….N/A

thang

Mosey, and I mean mosey. Stop at the first street light for 5 burpees OYO. Mumble chatter had picked up from a couple veteran Folsom HIMs about what Hank had in mind. I knew it what was coming. So in short. Mosey every street light throughout the whole park, YHC counted 22 in all, and perform 5 burpees OYO at each one. Somewhere in the midst of all that;

Pledge

By my math and watch, that was 1.7 miles and 110 burpees. Q being surprised that after 30 minutes, his Q was complete. Not hardly, mosey to tennis courts for suicide merkins, 1-7 moseying each court and back. Still not happy, Q says on your six, YHC counted out 25 American hammers IC. Swimmer calls for 22 for the vets and Oompa counted, well kinda.( Midoryama must count different out there?) Q being pleased with his leadership, asks for announcements.

Prayers were lifted up and YHC took us out in prayer.

Note to Self; never mock or trash talk the Panthers especially after losing a game knowing Hank has a Q shortly after.

nice work men and what a horribly stupid Q Hank! Well done. Aye!

Making hills into speed bumps

January 11, 2018 / / 0 Comments

4 of the BRR team showed on a warmer morning but not as warm as the weatherman said it would be.

The Thang;

We ran.

Down Robinwood to the greenway and then back.

The Moleskin:

Great loosening Run today with a little elevation. Good fellowship and we finished with a prayer. What could be a better start today. Maybe a Fartsack emergency but not much more.

Gastone Out

Forty Days of Discipline Pre-Blast

January 10, 2018 / / 1 Comment

The best way to develop habits is to have the discipline and willpower to follow through with your plans.  I struggle to be disciplined in all things and so I am looking to have a little added accountability from my F3 brothers in an effort to be a little more intentional about health and wellness.  Here is what you can help me with and if you are interested please join me!  This 40 day challenge begins on January 20th and ends on February 28th.

EXECUTIVE SUMMARY:  Workout a minimum of 5x per week from Jan 20 through Feb 28.  Don’t eat sweets, soft drinks, or junk food.  Four cheat meals.  You can earn more.  Don’t drink alcohol or if you do, limit it to one or two drinks.  Hold yourself accountable by tracking your efforts your efforts.

What is required?

Fitness:

You must work out a minimum of 5 times per week (at least 27 workouts in 40 days) using the #F3 250 model.  Any workout that is a minimum of 30 minutes counts.  This could include running, cycling, rucking, any F3 workout or workout you put together at home.  “Two a day” workouts count.  Example, you complete an F3 bootcamp in the morning and a minimum 30 minute jog in the afternoon=2 workouts.

Diet:      No gluten.  (Just kidding.  If we did this our COT would last all morning because everyone would have to talk about it.)

No Mountain Dew (T-Square), other soft drinks, desserts, sweets, potato chips, junk food, fast food, etc.  You know what your food vices are so stay away from them.  Fast food is allowed if it is salad or chili or eat the grilled chicken without the bun.  No fried foods.

Protein shake within 30 minutes of ending the workout.  This is the only expense. Get some protein powder and a shaker bottle and make it a habit.   Drink more water.  Google what “eating clean” means and stick to it.

You are allowed four cheat meals during this challenge and because this challenge falls during my birthday month I will be eating pizza and ice cream at least once.  Cheat meals must be named and claimed so if you “accidentally” find yourself having that chocolate covered brownies on a day you didn’t plan to cheat, then that is one of your cheat meals.  Tough stuff.  There is no try…only do.

If you work out more than 5 times per week, you can claim an extra cheat meal.  An example is a couple of slices of pizza but don’t blow it on a whole pizza.  Even though you will be getting the workouts in you can’t out work a bad diet.

Alcohol:  I am no nutritionist but have seen enough articles about red wine being good for the heart and beer being a good recovery drink.  However, you are an adult and I am not recommending anything here.  Moderation and limit yourself to one day a week if you have to have it.

You must keep a daily journal of both your workouts and cheat meals. The journal is for your eyes only.  (I use the “notes” on my Iphone since I always have it with me.  I tracked all my workouts on my phone in 2017.  It is helpful to look back and see what you did and when.  It is also helpful to make notes about any injuries or other worthy things to note.  You can also see where you failed to work out and why.  It is a good habit.

I will be sending some tips along the way like healthy snacks in between meals and some “garage” workouts that don’t require weights and welcome anyone else to do the same.  I have heard from some of you on Slack that you are doing this with me and I appreciate it!  Start now getting your mind right and try to push yourself to do a little extra leading up to this challenge.  Good habits are hard to break!

Folsom Recruit Day

January 10, 2018 / / 0 Comments

After some rain last night, YHC was not very optimistic about how many Post at Folsom. Seems like cold and rain together keeps them in the fartsack. I had an obligation knowing there was a possibility of 2 FNGs so I hit the road and rolled into the gloom. There’s Roadie waiting. Oh yeah here come the headlights. Sparky, Volt, Hank and 2 unknown vehicles roll in. Q calls Moroccan Night Clubs TIL PAX are all circled up. 5:30 hits, let’s roll.

Disclaimer; YHC was reminded to announce it. Been a while since we’ve had an FNG. After the to-the-point disclaimer, FNGs we’re looking a little nervous.

warmarama

SSH, Hillbillies, Toy Soldiers X15 IC

Mosey to the park entrance, taking a detour around the old shelters. It was more like slip n slide to the park entrance. Black ice was all over, and The Q was very cautious not to break another leg and warned the PAX the same.

Pledge; even though there was a Shovel Flag at start!

Thang

LBCs x20 IC, big boys x 20 OYO. Mosey down around to the pond parking lot for some Route 66. FNGs “this ain’t so bad.” Line up, Bobby Hurley’s lung walk each line to 11. Mumble chatter got pretty heavy after about 4, which included some of the normal PAX. Mosey on around the walking track to the lower shelter. Grab a bench for step ups x15 IC, Arm Squats c15 IC, rinse repeat. Slow mosey out to the lot. Four corners. Merkins here x10, corner 2 merkins x10-mountainclimbers x20, corner 3 merkins x10-cclimbers x20-squats x30, corner 4 merkins x10-climbers x20-squats x30-LBCs x40. Plank for the six. Time running out and 2 FNGs to name, mosey back to start.

Announcements

cot, prayers for Huss Family, PAX families

namorama, Welcome Montross and Jorge

YHC took us out in prayer

always an honor to Q men. Great work and thanks for your encouragement and fellowship.

The Grunt’s of Gain

January 10, 2018 / / 0 Comments

16 of Gastonia’s best men came to Snoball’s on a warm winter morning for bootcamp from Gastone. The Gloom was alive and the guys were ready to go.

The Thang:

20 SSH

10 3 count Merkins

(Spiderman spotted)

20 Imperial Walkers

Mosey down the road to the hill near the drug store.

Plank

Middle of the hill we found a partner. One partner to the top of the hill and the other to the bottom and back. Once at the middle 10 partner Merkins then reverse direction and rinse an repeat. 5x

Plank, right arm right leg then the left

Mosey to the bottom of Gastone’s hill.

To the top and on the way 10 Squats at every mailbox on the left.

50 LBC’s at the top.

Back down the hill.

To the top again with 10 Sumo Squats at every mailbox. (This was a crowd favorite the guys seemed to have lots of excitement)

75 LBC’s at the top.

Mosey down the hill.

Plank

Mosey back but on the way we stopped at all the street lights for Merkin fun.

20 Merkins, 20 CDD, 10 Diamonds, 20 Wide Arm Merkins, 20 Merkins, 40 LBC’s, 20 CDD, 20 Merkins, 20 Merkins

Right on time back from which we came.

The Moleskin:

Great temperature this morning and as always a great group of guys. Sargento showed up for sure, good work brother. Timeframe, your regular improvement is noticed, keep up the great work.

For years in Charlotte I listened to Mumble Chatter about hands on your hips. Often talked about that leading men an having your hands on your hips would cause other to do so. You can relate this lesson to many things in life because people are always watching. I try to relate this lesson to many things in my life such as time with family, integrity in the office, how I talk about people, kindness, workouts, and many more. Try to infect other people with all this good and you are making a difference even if it takes years to figure it out.

Many prayers for friends and family going through some very hard things, raise them up.

Gastone honored to be a part and to Q,

Out

Slide, Slide, Slippy Slide

January 9, 2018 / / 0 Comments

12 #Hims showed up for a slippery workout. YHC was worried that the CFB National Championship game and possible icy conditions would lead to low numbers, but the PAX proved me wrong.  As we stepped out of our cars into the gloom, the PAX quickly realized there was indeed a slight coat of ice on the parking lot.  Even though there was ice on the ground, it still felt better than the temperatures over the past week.  With No FNGs we went right into the Pledge.

Warm up:

SSH x 30 IC, LBC x 20 IC , Mericans x 10 IC, 5 Burpees OYO. There was some grumbling that Burpees should not be in the “Warmup”.  It reminded me a little of the Jim Mora rant about the NFL playoffs. “Playoffs”

In between each exercise mosey to get the blood flowing which led us to the starting point of the workout.

Thang:

5 Rds

Mosey around around the SC practice field stop at 200 meter mark and do 30 Flutter Kicks and 20 Walking Lunges.

Mosey around the remainder of the practice field another 200 meters back to starting point and do 20 squats and 20 Merkins.

There was a train around the second round, so 5 Burpees.  After the PAX crushed this part of the workout we moved to phase two.

5 Rds OYO

3 Burpees

6 or 7 Dips

9 Derkins

12 LBC

Mosey back to starting point for a little core work.

2 rounds of side plank for 30 sec each side.

Mountain climbers 15 IC

With a few minutes left time for a round of Mary.

Frog Kicks 10 IC

Dying Cocka Roach 10 IC

Flutter Kicks 15 IC

V Ups 8 OYO

WW2  8 OYO

American Hammers 10 IC  Time

COT:

Announcements: T-Square is collecting items like cloths, supplies for family that lost home to fire.  Breaker Breaker has the Q next Tuesday.

Prayer Request

BOM

Moleskin: TClaps to Mayor, posting while being sick.  We hope you feel better. Thanks for the opportunity to lead men.  It was an honor.  Strong work coming out in icy conditions to support each other and get stronger.  Let’s keep pushing.

 

 

 

 

Just Trying to Stay Warm!

January 7, 2018 / / 0 Comments

4 #HIMs showed up for yet another chilly workout.  YHC had a workout put together from last week that should keep everyone warm, Maybe.

Warm Up;

SSH x 15 IC, Mericans x 15 IC, Squats x 15 IC, Toy Soldiers x 15 IC, Frog Kicks x 15 IC, 1 min elbow plank.

Thang;

Mosey to the concrete stairs behind the 100 year old brick building.  Run up stairs and around the building 3 times.  Meet back at the top of the stairs and mosey over to the bridge.  Pax find a piece of wall and perform 20 Donkey Kicks and 20 Hip Slappers both IC.  Mosey to the BBall Court.  Baseline 5 burpees, crab walk forward to foul line, bear crawl to half court, crab walk to next foul line, bear crawl to baseline for 5 more burpees.  Now Reverse it.  5 Burpees, backwards crab walk to foul line, backwards bear crawl to half court, B crab walk to foul line, B bear crawl to baseline for 5 more burpees.  Next was 5 burpees and Inch worm to foul line, alligator push up to half court, then YHC called Omaha.  Lunges from half court to baseline with 5 burpees.  Reverse lunge to half court and Inch worm and alligator push up to base line for 5 burpees.  Partner up, P1 wheel barrow to half court and switch, P2 goes to the baseline.  YHC tried the empty wheelbarrow, which is inverted form of the wheel barrow.  Very tough.  Had to Omaha this as well.  Mosey to the gazebo, stopping at bridge for 10 Donkey Kicks and 10 Hip Slappers both IC.  Plank up at the gazebo for Pax alternating pull ups.  Pax is planking while 1 pax gets 5 pull ups and falls back into plank line.  3 rounds and 1 round of ToetoBar.  Next was Dora at the bottom of the Hill.  20, 30, 40;  2 rounds of 10 mericans, 15 squats, 20 LBC’s.  This dora was completed an individual with a Hill Sprint after each set of 10, 15; we didn’t make it to 20.  Time

COT; Pledge, Announcements, Prayer Requests

BOM; Thanks Dr. Suess for taking us out.

Moleskin; Always a pleasure to lead you men.  Nice work coming out in the COLD and getting better.  TClaps to Dr. Suess for pushing the Q today.  Not much mumble chatter because we were all trying to stay warm.  Didn’t take to long and I appreciate you men that were out there with me.

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