Month: April 2018 (Page 3 of 7)

Most of the pax was on time. Even sparky showed up early (on time). We started the gloom with 7 hims.

Warm up.

SSH x 15 ic

Hillbillys x 15 ic

(Couple more cant remember should have wrote the BB the same day)

I gave a speech on how f3 is all about sharing. We share in the wins and we share in the hard times. We are there for our brothers no matter what it is One of the things I like most about f3.  We had a football to share with each other if it was dropped you had to do 5 burpees oyo.

The THANG

Let’s mosey to the big flag and say the pledge. On you six for some lbc’s and flutter kicks. Mosey to the small parking lot on the left. Route 66 with merkins and then bring it back with big boy Sit ups. The we played football frisbee football rules for the remainder of the time mosey back to the shovel flag for cot and prayers. Thanks agin for letting me lead it was a pleasure.

I was jogging (yes, painful) through the neighborhood Wednesday when Billy Madison called.  He’s asking for a jump rope.  Why?  He has another crazy movie-themed workout in mind.  This time he wants a piece of the Rocky saga.  I told him we do boxing exercises all the time at Painlab.  I run over to his side of the neighborhood, we get stupid, here’s the result:

10 HIMS showed up to a GasHouse workout.  They thought were kidding, then I broke out the hand-wraps and the Rocky soundtrack blasting.  3-4 would have been Painlab exclusive, I hope the following satisfied:

WARMUP – Billy Mads style

Side Straddle Hops

Cherry Pickers (really cotton, or possibly maize….low reach)

Morroccoan Night Clubs

CIRCUIT 1 – F3 Boxing exercises with Billy Mads

Money Mayweathers x 10

Rocky Balboas x 50 each leg

CIRCUIT 2 – Boxing Core Work with Rudolph

Bicycle LBCs x 25

Side Plank Raises x 15 (I saw this didn’t feel good to some.  Will repeat soon).

T-Merkins x 10 each side

Situp Punch Combos x 20

Ball Pass Runners x 20

American Hammers x 20

we did something else, but my Weinke on this disappeared.  It was good core work, a little different to do so early.  The Community Run reminded me I constantly need to do this, and drink water, to loosen my back.  Highly recommended.

PLEDGE OF ALLEGIANCE

CIRCUIT 3 – Roadwork

Billy Mads led an indian run to Grier while a few of us did lunges, kickers and other routines with arms extended for a period to when we all met at Grier.  First time we’ve done this, I think it worked okay.  At the PL we usually do a Jacobs Ladder or something else.  We had a truly injured soldier with us, so again this worked for the zero/low impact commitment.

CIRCUIT 4 – B&R’s Boxing Gym

Fun time!  Time for some boxing stuff.  10 guys, so 2 to a station.  I got to work with Top Hat.  Despite the Duke fandom, he’s top notch.  I gave a short lesson on boxing (arms always up, we don’t do Tae-Bo, we actually put power into punches, and make sure your hips are into it).  3 minute rounds, just like boxing, here’s what you do:

Station 1 – Heavy Bag/Merkins – one partner does 25 merkins while the other pounds on the heavy bag.  Warning was given – if you don’t hit something right, you WILL break your wrist.  No one did.

Station 2 – Jump Rope – giddy-up, 3 minutes of hopping.  If you do jump rope you will have a baboon heart for cardio.  I love it.

Station 3 – Shadowboxing – it was pure genius (luck) that the punch combos written on the board came out to exactly 3 minutes.  Shadowboxing can be intense, it’s all up to you.

Station 4 – Rocky’s Log – remember that scene where Rocky has a log and is lunging up a snowy hill?  Yeah, Billy Madison did.  So we grabbed a few of my weight bars, loaded them up, 3 minutes of lunges.  Just make sure you take  a break after you go the distance.

Station 5 – Chase the Chicken – to me, my favorite, and the hardest.  It was a NUR.  Billy gave us a dog toy chicken, one partner does 3 Burpees, the other backwards runs, chase him down, repeat.  CHASE THAT CHICKEN!!

CIRCUIT 5 – Roadwork

Back we went.  Billy and Clavin had to jet, but we had 8 minutes left.  Let’s do some…..

CIRCUIT 6 – Arms & Abs

Rudolph calling, holding Plank, low plank, Mountain Climbers, Jack Webers, all intermittent.  I hope this gave a good shoulder/pec routine.  I felt it, so there you go.

CIRCUIT 7 – Round Robin Mary

Everyone contributed an exercise, and we finished with each member doing one around the circle, and then the bells.

CIRCUIT 8 – The important stuff

we ended in a Circle of Trust, and said prayers for fellow F3 brothers, the families of JK2, Hunchback and for all of you.  It was a blessed day for sure.

MOLESKIN – Billy Madison does some of the most fun stuff.  I was discussing with Gastone at a school event the night before, he was just about to break his vow of “through the week only” to come.  That’s when you know you’re doing something right.  For me?  I loved boxing.  I hate that Mayor couldn’t come, as he takes joy in it too.  There’s something about the type of cardio you get, and you can really push yourself.  For someone who has a hiccup running, it goes a long way.  I appreciate everyone playing along, even JK2 joining the Sargento club of talking Painlab smack.  The Saturday Gashouse crew is special, it all started here, so when you feel crazy and want to have some fun, dial 1-800-BILLY-MADISON and come to Gashouse.

The PAX showed to know at the Pavilion on a brisk 38 degree Friday morning.  Short Sale couldn’t hard commit to the co-Q so our famous tag team style beatdown will have to wait.  However, it will appear on a Saturday morning soon.  Big T-Claps to Slaw for breaking out the neon armband and wearing it throughout the workout.  He was prepared, ready, and worthy to wear the flair!

YHC gave a brief disclaimer and asked what today was.  “420” was the answer.  What does that mean?  It means this is the anti-420 workout.

There were ten PAX to start.  We formed two teams of three and one team of four.  The PAX were instructed to do 129 reps of the exercise one at a time.  We began with Air Squats.  The pace was too slow and about the time I was going to modify the instructions I saw Breaker Breaker pull in hot.  He joined one of the teams.  Each team hit 129 reps.  SLAW wanted to know the significance of the 129.  Great question but he would have to wait for the answer.

Fast mosey to the “art” circle for Decline Pushups.  Now YHC authorized two PAX at a time.  The pace quickened as two PAX now exercised at a time.

Fast mosey to the top of the parking deck for 129 single leg deadlifts. (someone said DL looked like a drinking bird toy)

Fast mosey back to the “art” for 129 dips.

Fast mosey back to the top of the deck for 129 broad jumps.

Fast mosey down and out to the bank for 129 one foot stair hops, followed by 129 merkins.

Fast mosey to (Whoopee guessed it) “McQuitter’s Wall” for 129 Step Ups.

Fast mosey to the train bridge.  Bearcrawl the bridge.

Fast mosey back to Pavilion for 129 Big Boy situps.

It was a this point I asked Whoopee (who had gotten me fired up the night before from his backblast) if he wanted to proceed off the weinke for 129 burpees or do Murph training.  Whoopee said Murph training.  I don’t believe Slaw heard that part or he may have protested.  Another fast mosey back to the deck for 1,2,3/2,4,6/4,6,9 pull ups, merkins, and squats for three rounds.

Mosey back to the “art” for 129 4-ct SSH’s.

Back to the Pavilion for the Pledge of Allegiance and then time.
There were 129 LEO’s killed in 2017.

Prayer Requests:  F3 Olive and his family.  Breaker Breaker’s Aunt, JK2’s Dad, and Medicine Woman’s acquaintance who needs prayers for healing and faith.

Moleskin:  Thanks for Whoopee and his backblast.  I took a couple rest days this week and wasn’t feeling it but his timely backblast gave me the kick I needed.  He also didn’t disappoint with the Friday “guns out” toward the end of the workout.  Great to see Island pushing the rock and posting regularly!  Squirt was back which was awesome.  Def Leppard and Medicine Woman were getting after it in lieu of nagging injuries with no complaints.  Slaw was his usual inspiring, positive self, and Breaker Breaker earns Respect each time he posts.  Thanks for Spiderman for putting away his “Pain” weinke and giving me the Q.  I probably saved the PAX some pain and certainly too many deep sea divers this morning.

Always a pleasure,

Roscoe

So today was the Pub…..we’re gonna run, right? The backblast might be funny if ShortSale is writing it. It might be short if Stroganoff is writing it. You might need a thesaurus if you are getting Monkified….HOWEVER, Whoopee is the Q so who know’s what we will see, hopefully something about George Strait???

Today we ran-no surprise. But my BB is not about the run. It is about something I did later in the day-I went to a Rotary meeting and heard a speaker that got me re-focused and I have not stopped thinking about it all day so I wanted to share that instead of “we ran this morning.”

We heard Michael Smith speak today about his experience in the Navy-he is now retired. He was involved in cybersecurity with the Navy and served under several extremely successful leaders during his 20 year career. He worked with leaders such as General McChrystal and Admiral McRaven (famous for his “Make Your Bed” speech-look it up and watch it if you don’t know what I am referring to). He talked about these men he worked with and focused on specific things he learned from several of them. He started off his speech with the impact that something the Rotary Club did that gave him chills-we sang America the Beautiful and recited the Pledge of Allegiance.  His speech was both motivating and humbling-it made me proud to be in F3-a group that recites the Pledge at each workout with a flag present (most of the time), and it also made me embarrassed about fartsacking when I did not make the most of that day by getting up and working out. And then he got me-he mentioned the Lone Survivor story-the event that cost several servicemen their lives, including Lt. Michael Murphy….the man behind THE MURPH. This is what got me-I have not been doing my pull-up routine and he was calling me out without even knowing it. I got home today, almost ran to my closet, and got my pull-ups in and immediately felt better.

I am writing this for a few reasons-to share how this affected me, to motivate those of you who are prone to slipping off THE PATH like I am, and to make sure someone (? anyone) makes me accountable-we all need this. Make each other accountable-whether it is running, rucking, eating right, spending time with your family, even something as seemingly insignificant as using poor form on Merkins…whatever-we all need to be pushed to be the best version of ourselves that we can be. We don’t need pats on the back. We don’t need ‘attaboys. We get enough of that from other people every day. We need our brothers to push us, make us tougher, make us healthier, make us BETTER, and sharpen us (#ISI). Call us out (myself included) when we start getting that Sandy V-I know I get it more often than I want to admit.

Here are the words that Michael Smith talked about today. All of them have significance, some more than others to each of us. Tenacity is the one that got to me today-I think it is because I think I have been lacking in this as of late. That will change-starting today.

Think about this and get your butt out with your brothers as often as you can.

Diversity         Credibility                Competitive          Execution          Accountability

Inclusion          Vision                         People First            Tenacity            Humility

Recycled bits of back blasts can make stellar new routines.   This isn’t a stellar one, if we’re being honest.  Know what I’m saying….

It was good, in the B range.  Either way, this is about 6 days past post date, so none remembers what happened anyway.  All that matters is that it made a positive impact on your day and those around you.  Live it!

WARMUP :

Side Straddle Hops 15 in cadence
Squats 15 in cadence
LBCs 15 in cadence
Merkins 15 in cadence
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

Mosey to the a wall:
Wall sits, Wall sits + Don Quixote, Wall sits + Don Quixote + Marching, Wall sits + Shoulder Presses + Marching

5 Burpies

Mosey to Wells Fargo Steps
Monkey Humpers
Squats
Merkins

5 Burpies

FUMC Parking Lot
1 Partner runs to Franklin then back, Other Partner Merkins until their return. x 2
1 Partner runs to Franklin then back, Other Partner LBCs until their return. x 2
1 Partner runs to Franklin then back, Other Partner American Hammers until their return. x 2

Mosey to the back pavilion.

Deep Sea Divers
Flutterkicks 20 IC
5 Burpies
Dying Cockroaches 20 IC,

Community Foundation Pain Lab

T-Square came up with a genius idea to move Pain Lab downtown Gastonia at the Speed for Need tent on Saturday morning. I saw the tweet late Friday night but threw it out there anyways letting the PAX know we would redirect to Rotary Pavilion at 7:15AM. This would allow me a few extra minutes to meet anyone that showed up at the Schiele and have them follow me downtown. That said T-Square rounded up the troops downtown and I met Moses and Billy Madison at the Scheile and automobile moseyed to the Rotary Pavilion. The scene was jumping early downtown. Everyone was getting their tents setup and Speed for Need were unloading the chariots. We decided to setup Pain Lab in the grass in front of center stage near the Speed for Need tent.

The thang:

Painopoly of course! I mean, why not? This is a great workout and does not require hours of planning a weinke. It is all on the game board. We did 45 minutes of it and we all finished stronger, sweatier and smellier by the end.

Pain Lab Downtown

There were 5 total PAX and about a quarter of the way through a young boy that had been looking on decided to join us for some kettlebell fun. He did all of the exercises we landed on and with vigor. Good kid with good spirits. Wish he could have stayed for the entirety but he had to go find his family so did not get a chance to name this wonderful 2.0.

COT

Announcements:

Duh, Community Foundation Run in about 30 minutes

YHC took us out in prayer

The one thing I can say is F3 and Speed for Need got some wonderful exposure. We had a lot of curious on-lookers, some asked questions about F3 and Speed for Need in which we directed these folks to the tent. I hope that our Nantan did a good job explaining things. If there is one thing of purpose we fulfilled by doing Pain Lab downtown it was Plant. We planted the seed of what F3 is about.

Tube, good to see you out here brother!! Thank all of you men for taking a detour from the normal Pain Lab spot, it was greatly appreciated. You all pushed hard, even though it may have been uncomfortable doing these exercises in front of a bunch of complete strangers. However, know this, if there is one thing that has helped me since joining this group it is how to step out of your comfort zone and face challenges you may never have.

Until next time,

HIPAA

AYE!