F3 Gastonia

Fitness, Fellowship, Faith

Month: July 2018 (Page 3 of 9)

Snowbird Fall Conference Preblast

July 24, 2018 / / 0 Comments

It is just around the corner fellas. The Snowbird Fall Mens Conference is Sept 14 – 16. All I have heard from Sparky and Medicine Woman is how incredible this event is. Men together worshiping God together, doing fun activites outdoors, growing in the word and as brothers…that sounds like a great way to spend a September weekend. There has been lots of interest at Folsom and I think we will have a group of 8 or so going. Join us!!!!

Registration is open now at the link below. It sold out in the Spring amd expect the same this year. Post on Slack or tell Sparky if you register so he can get us in the same cabin. I registered tonight so I am a HC!

Men’s Conference

Trail of tears

July 24, 2018 / / 0 Comments

12 men showed tonight for a Midoriyama VQ.   We promptly clocked in at 17:30.

Warmups: Slawter starter,  grass pickers and SSH x 12IC.

Pledge

Starting at the parking we lot set at destination for the far turd shack.  We got there with a combination of lunges, bear crawls, lunges and an indian run.

Once there we did some wall sits while marching our feet and hip slippers/flutter kicks and lbcs all x 20IC.

We then proceeded to the dog park hill with a combination of nur, lunges and a mosey.

Partner up at the hill.  P1 does merkins and P2 nurs the hill and sprints down.  100 merkins total.

Then partner 1 does WW1s while P2 bears crawls up and sprints down.  200 total.

Mosey the long way back to the parking lot by the big field.

Return back to the flag with a combination of lunges, burpees long jumps, indian run and a mosey.

Circle up for some Freddy Mercury and Sandy Vs.

Time is up.

COT

Annoucements: CSAUP coming up.  Second F at Sargento’s the same night.

Prayer requests: Hush Puppy, Swimmer, all the people hurt.

BOM

Allen Tate closed us in prayer.

The Chief would like to thank midoriyama for allowing him to come gather and lead these pm rockpushers. It was an honor and a privilege to lead. Nice work tonight men. No jv guys here for sure. Keep pushing the rock!! Until next time!! Allen tate- Chief of folsom

Challenge Yourself

July 24, 2018 / / 0 Comments

With the threat of rain YHC wasn’t sure what kind of crowd was going to show this morning, but this is “The Storm” and the PAX start pouring in around 5:25. When time hits, 11 total PAX are ready to get after it. No FNG’s so only a brief disclaimer.

 

Pledge

 

Warm Up

 

Burpees x5 OYO

SSH’s x20 IC

Burpees x5 OYO

 

Mosey over to the main entrance of the school and let’s get started with The Thang:

 

PAX perform max reps of two  exercises then complete a lap around the outer perimeter of the parking lot.

 

Set #1 – Merkins & LBC’s

Set #2 – Dips & American Hammers

Set #3 – CDD’s & WWI’s

 

Next up is a lunge walk around the side and front of the school stopping at various points for 25 jump squats.

 

Mosey over to the tennis courts for some partner work. Partner up on one side of the courts, Partner 1 does AMRAP of called exercise while Partner 2 sprints to opposite side of courts and completes a set number of reps of a different exercise and sprints back. Flapjack.

 

Set #1 – Flutter kicks AMRAP, 10 Burpees opposite side

Set #2 – Freddie Mercury’s, 20 Diamond Merkins

Set #3 – WWI’s, 20 Mike Tyson’s

Set #4 – LBC’s, 20 Werkins

Set #5 – American Hammers, 10 Burpees

 

Time is up and The Storm is coming so back to the flag.

 

COT

 

Challenge Yourself

 

“Keep pushing the rock”, “Don’t quit”, and “It’s you vs. you” are all commonly heard at a workout. We challenge ourselves during workouts to keep going with the goal of making ourselves physically and mentally stronger. But are we challenging ourselves the same way with the spiritual part of our lives? Do we continue to witness after being rejected? Do we give up on our daily devotions or daily bible readings when it becomes difficult or takes up too much of our time? We need to give maximum effort to become spiritually fit, anything less is unacceptable.

 

Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well”.

 

Announcements

  • If you’re posting at Midoriyama on Thursday bring a kettle bell if you have one
  • CSAUP 50 mile relay August 25th and cookout at Sargento’s that afternoon (M’s but no 2.0’s)
  • Recon Q at Mt. Hollywood today at 17:30. Meet at Middle School Parking lot

 

Prayer Requests

  • Family friends of Telsa, father is missing
  • Top Hat upcoming Dr. appt
  • Marriages
  • Those fighting addictions

 

YHC took us out in prayer.

 

Great to see Gilligan out today and all the PAX pushing hard. It was an honor to lead this great group of HIM’s.

 

Broke

 

Lead By Example

July 23, 2018 / / 0 Comments

10 HIMS resisted the fartsack this morning and pushed the rock at Crossroads.  2 rucked and 8 ran today.  Awesome group of guys out here today, way to push.

COT

Announcements

Prayer – YHC took us out.

Name-o-rama

 

Awesome time out here this morning.  Thanks for the opportunity to lead you guys.  Some great discussions today about our roles as men.  We are to Lead By Example.  Whether it be as a coach, friend, brother, husband, or father, we should strive to be the example for someone else.   Continue to push that rock fellas.

Sister Act

 

07/22/18 GoRuck

July 23, 2018 / / 0 Comments

On Sunday, July 22nd four bad dudes and a wild Huckleberry met at Freight’s place and traveled to Crowders Mountain for a GoRuck Light.  For those of you that don’t know – light does not mean easy… just less time than the others.

We arrived to the location and found several other F3 brothers there.  Many of them were taking place in the HTL – which is insane.

The festivities kicked off promptly at 13:00 with Cadres Montreal and Pike doing roll call and an introduction.   The Cadres then checked all bags for the required equipment.

We were then lined up into four lines and instructed we will be doing a modified Murph.  As a four man team we ran, did chest presses with our ruck packs, merkins and squats.

After this concluded we saw one guy drinking beer and several guys drinking out of a flask.  These ruckers sure are nuts.

At this time the team grabbed a ton of coupons and headed towards the mountain.

What followed over the next five hours is something that’s hard to put into words.  YHC knew that this would be physically draining, but it was just as much mentally exhausting.

Up and down over the mountain, we by Freight’s watch, covered just under 7 miles.  While YHC didn’t carry many coupons (or even my own ruck sack at times) Boudin and Freight were absolute bad-asses.  I rarely seen either of them when they weren’t carrying something.  Hipaa was appointed a team leader for a while and pushed like Hipaa does.  For a few miles Roadie had the flag and was leading the entire group.  Around mile 2.5 Roadie rolled an ankle and almost took out an elephant on the way down.  He recovered and finished the event without complaining.  I’d talk about Roadie being a beast, but if you’re reading this, you already know.

We returned back to the launching point a little after 18:00.  They presented patches for the 12 that did the HTL and then to the rest of us.  I will say this was one of the coolest things I’ve ever received.   It sucked and it’s difficult to even type this back blast right now, but it was worth it.  The four men with me yesterday are a blessing to me.  They are four men I have an immense amount of respect for.

Roadie – the transformation you’ve had since January is truly remarkable.  Keep pushing and inspiring everyone around you.

Hipaa – you are a beast, brother.   You gave yesterday all you had.

Freight – you made it all the way through and didn’t even mess up your hair.  You’re a bad man, brother.

Boudin – I swear you didn’t even break a sweat yesterday.  I’m told you even posted this morning.  You sir are unreal.

Thank you all for the push and the friendship.

As a side note: if you ever think there’s something you can’t do – just remember it’s all mental.   I spent a lot of time on Saturday thinking how I could get out of this, but I’m glad I didn’t.  This was an experience I’m honored to be a part of.

Philippians 4:13

Huckleberry

Booyahs Build Shoulders

July 23, 2018 / / 2 Comments

WARM UP: 10 Merkins IC , Squats IC, Monkey Humpers 10 IC, 10 Dying Cockroaches 10 IC, Freddie Mercuries 10 IC, Side Straddle Hops 10 IC

PLEDGE

THANG:
Combine into groups of 3.
1st partner bear crawls around pavilion, the other 2 are doing Flutterkicks
Once completed, 10 Booyah Merkins with one of the partners.
Next partner bear crawls around pavilion
Once completed, 10 Booyah Merkins with one of the partners.
3rd partner goes……

Once the round is over, each PAX will have completed one bear crawl around the pavilion, 2 sets of Booyah Merkins and Flutterkicks during the other PAX crawls.

5 Burpies – Train

Recover

Staying in groups of 3 >
1st partner bear crawls around pavilion, the other 2 are doing Monkley Humpers
Once completed, 10 Booyah Merkins with one of the partners.
Next partner bear crawls around pavilion
Once completed, 10 Booyah Merkins with one of the partners.
3rd partner goes……

Once the round is over, each PAX will have completed one bear crawl around the pavilion, 2 sets of Booyah Merkins and Monkey Humpers during the other PAX crawls.

Recover

Staying in groups of 3 >
1st partner bear crawls around pavilion, the other 2 are doing LBCs
Once completed, 10 Booyah Merkins with one of the partners.
Next partner bear crawls around pavilion
Once completed, 10 Booyah Merkins with one of the partners.
3rd partner goes……

Once the round is over, each PAX will have completed one bear crawl around the pavilion, 2 sets of Booyah Merkins and LBCs during the other PAX crawls.

Mosey around the block back to the parking lot.

Partner up. 2’s
From one end of the parking lot, one partner sprints to the other end and mosey’s back. Other PAX is doing Mountain Climbers.
when they switch hit 10 Booyah Merkins.
2 Rounds

Next, one partner sprints to the other end and mosey’s back. Other PAX is doing Bobby Hurley’s.
when they switch hit 10 Booyah Merkins.
2 Rounds

Next, one partner sprints to the other end and mosey’s back. Other PAX is doing Plank Jacks.
when they switch hit 1 Burpie.
1 Round

Mosey to Pavillion, Hit 5 Burpies for the 2nd train, then 2 minutes of intense ab work. Flutters, Crunch Frogs and LBCs.

Help us to be better wives! What?

July 22, 2018 / / 0 Comments

YHC will explain the B.B. title later in the post.

When YHC Qs a workout, I always have to carry my reading glasses so I can read  the wienke.  I have try to keep up them throughout the workout. Can be annoying and frustrating at times. This time is going to be different. YHC recently got the new IPhone 8Plus, bigger screen and enlarged the font so I didn’t have to carry my glasses and paper. With the larger font size on the wrinkle, YHC is ready to go…Now for the workout. I was reading over some recent back blast for some exercise workouts, YHC is not very creative. I found one that Sister Act recently did on a hot Midoriyama afternoon, The Cooper. Ok, this looks fun, may not be as bad at The Goat @ 5:30am. So it went into the wrinkle,

 

Warm-up

SSH x 25 ic

Mountain Climbers x 20 ic

Merkins x 10 ic

 

The Thang

Mosey around the town and then over to the park.

The Cooper:

10 burpees, 10 Squats, then 10 Merkins. Lap around park. Then 9,9, 9 of same. Count down to 1. As Sister Act stated in his B.B., this exercise is brutal, even in the  early morning without the sun and heat. When YHC called the exercise, Broke, brokedown, NOT THE COOPER!

As The PAX completed their rounds, everyone did some Mary’s waiting on the 6.

Mosey over to the gazebo for some Jack Web’s, count  to 6 and back.

Jail break to top of hill and then back over to parking lot to finish with a round of Mary.

The Pledge

Anouncements – CSUAP, August 25th with F2 event later that day at Sargento’s House, Ms included.  Need Qs at The Goat and The Storm.

Prayer Request

Top Hat with a few health issues.

Co-worker of Mayors

 

Closed out in prayer. As YHC was taking the PAX out in prayer, asking the Great Q upstairs for guidance and strength to be stronger men, better husbands, fathers, I must have been delirious from workout, that I said “helps us be better wives” instead of husbands. There were some chuckles as I caught what I said and closed out the prayer.. This had to go into the back blast.

 

Great work to all PAX, way to push through the Cooper. As always, it was an honor to lead you all.

 

 

 

Round of Mary

 

 

Recon Q for Mt. Hollywood AO

July 22, 2018 / / 0 Comments

We will be posting at F3 Gastonia’s future Monday morning AO on Tuesday July 24th @ 17:30.  We will be meeting at Mt. Holly Middle School main parking lot(124 S Hawthorne St
Mount Holly, NC 28120
United States). This will be a recon workout in prep for the official launch of Mt. Hollywood on Aug 6th @ 5:30am.  We would love to have a good crowd so join if you can.

Just another JV Q

July 21, 2018 / / 0 Comments

With the 2.0 friendly workout at Folsom on Saturday morning, I reached out to Sparky to see who had the regular Q.  The answer was nobody…say what?  Well Pizza Man will take it now.  With that said,  I wanted to Q a workout that really pushed the HIMS that posted.  As I pull into Folsom I noticed my brother Whoopee waiting patiently, then it was just he and I waiting, and then here comes our brother Slaw rolling in.  6:30 is approaching and mentioned that this workout wasn’t going to be easy and it would push each of us.  Not sure how much they believed but it went like this….

Warm-up:

SSH-20 IC

Don Q’s- 10 IC

Slow squat- 10 IC

Let’s mosey to the flag at the entrance to say the pledge.  Now let’s mosey to the track around the small pond for some arm work.  We posted on the new dock and did 3 exercises (incline merkin, decline merkin, dips).  Each of these exercises were done with MAX reps as possible and then run a lap.  Enough of that, mosey to the hill for Triple Nickle.  Turkish get-ups were done at the top and Big Boy sit-ups at the bottom with a little NUR back up the hill.  Good work men!!  On to the next, we stopped at the lower parking lot for 11’s.  Merkins and flutterkicks were performed.  With about 13 minutes to go, I knew this was going to be perfect!! Mosey to the tennis courts for Burpeethon training.  It went like this…8,9,10,11,12,12,11,10,9,8 burpees were done on each minute.  For those not great at math, that’s 100 burpees in 10 minutes!!!  Time!!!  During this JV Q we logged 3.75 miles and did the exercises mentioned.

I really hope the HIMS that posted this morning got their money’s worth.  If not, come to my next JV Q.  I really appreciate the opportunity to lead and can’t wait for the next time.  Thanks for the push and for pushing your bodies through this Q.

Announcements:

Mt Hollywood Recon Q- Tuesday July 24th 17:30 @ Mt. Holly Middle School

Mt. Hollywood Official Launch- Aug 6th @ 5:30am @ Mt Holly Middle School

Aug 11th- Female workout at Folsom @7:45/8am (after Folsom) “More information to come”

BRR and Bourbon Chase CSAUP- Aug 25th @ 4am

SpeedForNeed- Stop Solider Suicide 5k/10k in Belmont on Sept 22nd

JJ5k- Stanley Commongrounds Sept 22nd

Many prayers were lifted!!

 

Once again, thanks for the opportunity to lead and way to push!!!

Until next time…Pizza Man is ooooouuuutttt!!

Better at 48

July 21, 2018 / / 0 Comments

I was up early and ready to go this morning as I had not Q’d a workout in a while due to being on/off the DL lately.  Add in the fact today was my 4th birthday since getting involved with F3, I was ready to get it on.

I was awake early as usual so why not head to the Schiele for some EC running, someone else might be there.  No, so what do I do………….do it anyway.  Got in a 5k (slow) before the main workout.

Arrived back to find Huckleberry and Canteen ready to go but no one else.  Huckleberry inquired if this was normal, I said no.  We’ll see if anyone shows.

Why yes, by the time we were ready to go, we had 14 including the Q’s.

No FNG’s so no real disclaimer though we did have some Kotters on hand.

We did discuss this was my 48th birthday and the bootcamp might have a 48 theme.

Warm-Up IC

SSH X 24

Imperial Walkers X 12

Moroccan Nigh Clubs X 12

Time to split up and mosey (6 braved the bootcamp with YHC)

Quick stop at the Flag for the Pledge

The Thang

Mosey around the back of First Presbyterian and on to the track at Sherwood Elementary for some track work:

Partner up;  Run half lap in opposite directions until you meet back up for 12 Booyah Merkins (no idea if that’s spelled correctly); run back to the start for 48 LBC’s OYO;  Rinse/repeat 3 more times with 48 Flutter Kicks, 48 Freddy Mercury’s & 48 American Hammers after each set of 12 of the Booyah Merkins.  It was fun and reps focused on the number 48.

48 lunge steps along the back of the track to finish off the work at Sherwood.

Mosey back toward First Pres up to the Scout Building and down the steps for some step work:

48 LBC’s – Run to the top of steps for 8 Merkins and back  down.

48 Flutter Kicks – Run to top of steps for 8 Merkins and back down.

Continue sets with 48 reps at bottom and 8 Merkins at top.

48 Freddy Mercurys – 8 Merkins

48 American Hammers – 8 Merkins

48 Moroccan Nightclubs – 8 Merkins

48 Squats – 8 Merkins

Another fun-filled exercise.

Mosey to the track at Grier middle School for more track work with a modified Wolfpack Grinder:

12 Squats IC – Run half lap – 24 Merkins OYO

12 Squats IC – Run half lap – 48 Mountain Climbers OYO

12 squats IC – Run half lap – 24 Merkins OYO

12 Squats IC – Run half lap – 48 Mountain Climbers OYO

Mosey to the picnic tables to finish off the work at Grier:

24 Dips IC – 24 Step-Ups IC – 12 Derkins IC

12 Dips IC – 12 Step-Ups IC – 12 Derkins IC (I should know better by now not to work right beside Dolph)

Mosey back to the Schiele to finish off with 22 Merkins for the Vets led by Canteen.

Good work men.

Announcements; Prayer Requests; Name-o-rama – The PAX even sang Happy Birthday to me.  Many thanks.

The Moleskin

As always, it’s terrific to Q a workout and at my advanced age, just being able to get out there and get some work in is a privilege.  I mentioned this during the workout but 3 1/2 years ago at age 44, I was almost 40 pounds heavier, had a few good friends and was a borderline sad clown.  Things have changed a little since.  Besides being in better shape at age 48 as compared to 44, I feel I have a group of men I can count on if needed.  F3 is the answer for some of the issues that men currently are having in our society.  Keep spreading the word, there are many others that  could benefit.  The PAX of F3 Gastonia are helping me to think the best is still yet to come for this old(er) man.  I couldn’t think of a better way to start off my birthday than in the gloom with a group of HIMs as I did this morning.  The 6 guys in the bootcamp pushed me today to work hard through my Q and I didn’t want to disappoint.

Thanks for the opportunity.

Until the next one.  Aye!

Stroganoff

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