Month: August 2018 (Page 2 of 8)

Where do I begin?  First off, thanks to each of you that participated in this event.  The CSAUP could not have been done without you!!  A total of 32 HIMS decided to take the adventure across Gaston County to better themselves, train for a relay, push themselves to see what their body could do, be with their F3 brothers, or everything mentioned.  With that said, we left out of Dallas Courthouse at 4am on our 50 mile journey to not only see the great views of Gaston County but also to hit up each AO within the F3 Gastonia region.  Along the way there were a lot of PAX pushing their bodies to do things they didn’t think they could do.  There is no better feeling than to hear PAX say that they just accomplished something they thought they couldn’t do.   Hearing that along with the camaraderie with your F3 brothers make this CSAUP a success!!  Thanks again and if you missed out on this CSAUP be ready cause it will happen again in the future!!

Until next time Pizza Man is OOOUUUUUUTTTTTTTTTT!!!

08/27/2018 11 strong HIM’s (High Impact Men) gathered in the gloom of the newest AO Mount Hollywood in F3 Gastonia region. I recently highjacked my wife’s Facebook to add a note about the new AO on the Mount Holly Town Talk and lo and behold, we had an FNG who read about it and lives close and ran about a half a mile to the workout! Those FNG’s are great when starting a new AO. Welcome FNG Jon Surratt, who will now be known as Freon.
Warm Up 5 burpees OYO (Slaw’s fault), 15 Cotton Pickers IC, 15 Hillbillies IC, 15 Leg Stretches each leg (Wojo’s fault) that was mainly for the ones who did the CSAUP 50 mile relay Saturday. Pledge.
Mosey down the road (darker than I thought) to the Second Baptist church parking lot (further than I thought) to see some sidewalk chalk instructions. 7 parking spaces marked as follows: 10 Burpees (Slaw and/or Roscoes’s fault), 20 Imperial Walkers, 30 Merkins (It was down ToolTime), 40 LBFC’s (Freight’s fault), 50 CDD’s (you know why), 60 Squats, 70 SSH. Partner up and select a parking space. Perform the listed exercise run a lap around the parking lot then move to the next space. Every group got at least one round in before we ran to the other side of the church parking lot and circled up. A little talk (borrowed from CSPAN) about that routine explaining how even when others seem like they are ahead of where you are, we are in this together. The one guy with you can help and the entire group of guys can help you. We all started F3 for the Fitness but the Fellowship is the glue that keeps us coming back. How true that is!
Mosey back to the front wall of the school (Huckleberry’s fault) where I use my trusty Interval Timer (Short Sale’s fault) set for 25 second intervals. Wall Sit, Recover, Upside Down Shoulder Taps, Recover, Wall Sits, Recover, LBC’s (around here was where the gastrointestinal problems began for someone, you know who you are), Recover, Hip Slappers (Sister Act whining starts), Recover, Wall Sits, Recover, Upside Down Shoulder Taps (seemed much longer than 25 seconds), Recover, Dips on the benches. Back to the flag.
Announcements, named the FNG Freon and COT. We remembered the Hamm family (friends of Breaker Breaker), kids and teachers returning to school, many of our kids at college.
*Nice to see a steady number for Mount Hollywood and thanks to Tiger for leading as Site Q. He needs help making sure there are Q’s so let him know because we have plenty of great Q’s. Speaking of great Q’s, great to see Brownstreak back out this morning. He tried to kill me one time in Ollie’s parking lot trying to get to 1000 reps(he remembers). A rare Slaw sighting in the gloom. His daughter is starting her senior year and he’s a mess but he will make it and I happen to know she is a wonderful young lady. Sargento had to hurry home to help get his group to their schools. I don’t think Sister Act or Orangeman even broke a sweat this morning but I tried. Breaker was pushing hard after running the CSAUP this weekend. I didn’t hear much from CDL and Virus but those men were pushing this morning. We ended with over 2 miles and around 400 reps so that’s a great way to start the work week!

Earlier this week I saw the famous Folsom Twitter operator pecking a fight.  This AO has been jabbing at we Gashouse crew long enough, time for a showdown!  I asked when the next time to Q was going be, they said bring it this Saturday.  Did I have plans?  Who cares, let’s rock.  I started thinking right then about what would be the message.

Got there at 10 ‘till, looking for some spots to set-up shop.  Hybrid PainLab is inbound.  Set weights/bells/blocks in a circle, 10 stations with more as needed, the men arrived, disclaimer stated.  The rad combo of Red, White & Blue along with the black and white flag set-up, forgot to pledge but we got it in the end.

WU:

SSH x 20

Low Slow Squat x 10

Moroccan Night Club x 10

Imperial Walker x 10

Merkin x 10

LBC x 20

Mosey to the tennis courts to continue the warm-up (kinda):

DORA – partner up, do exercise while partner runs the tennis court and back, switcheroo:

Burpees x 50

Merkins x 100

Squats x 150

Now we’re warmed up, first part of the message:  I was jogging when the Twitter war began on Monday, trying to get better, and remembered that the reason I have a good time with F3, my family, whatever in my life that I need to be passionate about it.  I’ve got to give it up to be better, and if I’m not passionate about fitness, fellowship and faith, then I’m failing.  So I told them we need to attack the next segment with great emotion:  time for Pain Stations.

We do the below, with the reps as stated on the paper, when I eyeball everyone is done, we give 3 claps (F3), rotate clockwise, I count to 10 (kinda quick) and then do the next.  We did two circuits of:

Curls w/ 50 lb. bar

Goblet Squat w/ 50 lb. bell

Thursters w/ 35 lb. bell

Lateral Raise w/ 20 lb. bell

Overlord Lunges w/ 25 lb. plate

Diamond Merkins

Pistol Squats

Tricep extensions w/ 20 lb. dumbbell

Plank/take a Break – yes, Huckleberry did well here, as the sign said (“take a Break, encourage others to do a good job”.  He did that.)

Next part of the message is the other meaning of Passion, and that is the suffering and death of Jesus.  Essentially, Jesus gave it up for us, gave it ALL up for us.  It’s the sacrifice, and it’s the greatest gift we can receive.  It made me think of a way we can give it up, and no better way than demonstrating than by giving it up for your team, so we took the Test:

4 groups, 15 minutes on the clock, the rules were stated: Burpee waterfall.  You can start yours early once the group in front has their hands touch the ground, up to you.  Ascending count, it’s up to all of us to see how many Burpees we can crank out.  I was impressed with the pace set here.  Dr. Seuss joined me the day before at Downtown for the 100 Burpee rock-a-thon, but it fazed him little if at all.  Huck busted his tail, and felt the power of the Warrior once that song hit.  Once again “Real American” lit a fuse with some folks, seeing team Bedpan/Gravity light up, and Sparky and Hacksaw were grinding too, always saying “let’s get more”.  My team was Volt and Mozart, and when you see the consistency that is Volt, and a 14 year old Mozart cranking it out, we’ve got a winner.  Final count: 375 team burpees, we’ll round up to 94 consecutive individual.  Did you think you could do that this morning after an already tough workout?  WELL DONE!  Folsom has the belt.

With 5 minutes left I didn’t have time to show them Dr. Feelgood Drillers.  I made this exercise in honor of Dr. Feelgood, but also all of F3, as the best version of passion was given to me, COMPASSION.  This was shown to me nearly 3 years ago.  F3 picked me up at a time when I was low, showed me compassion and care, and I’m a better man for it.  That’s the name of the game, many hands make light work and help your brother.  You do that, everything else falls into place.

5 minutes of Mary instead, some LBC, Sandy V, 6 inch for 60 seconds, and something else but I forget.  Time.

Announcements:  Stop Soldier Suicide run on Sep 22, Burpeethon Oct 6, Snowbird Sep 14-16, Billy Madison is back in town Sep 8-9^th so help him move a few things on the 9^th if you can

Prayers: for our Pax running, students back in school, Sean D whose wife just learned of cancer, Eric R who has suffered several family losses, and Huckleberry as his daughter is going on her first date tonight.  Yikes.   Pledge and breakfast time.

MOLESKIN: Folsom is a great crew, I think they all exemplify the passion we have for a group of guys who are sharpening iron, their iron is just funnier than most.  And their pancakes are bigger.  An honor to lead, a privilege to serve.  See you next time @FOLSOM.  I also found my new favorite car sticker…

Small crowd due to relay.

Circle up, Warmup, Pledge

WU: SSHx10ic, Grass Pickers x10ic, Don Quixote x10ic.

Grab weight and move to Grier Feild. Hold weight over head on way up there. Left arm farmer carry switching to right. Partner up.
P1 does 5 lunges each leg while P2 holds elbow plank x three rounds. Move to hill.
P1 does burpees at the bottom of the hill while P2 does flutter kicks x three rounds. Grass was extremely wet.
P1 does LBCs x25 while P2 does squats. Switch until at 100lbcs cumulative.
P1 does LBCs x25 while P2 does dips. Switch until at 100lbcs cumulative.
P1 does LBCs x25 while P2 does decline Peter Parkers. Switch until at 100lbcs cumulative.
P1 does LBCs x25 while P2 does hyperextensions. Switch until at 100lbcs cumulative.
Move back to field and do a wave of burpees thru 10 rounds.

ULTIMATE FRISBEE TIME FOR THE REMAINING SESSION.

Mosey back holding weight. 10 LBCs ic until time.

Announcements: Races coming up, Burpeethone 10/6
Prayer requests: My uncles family, friend dealing with cancer and kids returning to school.

Moleskin: Linus told Wojo that he thinks about him while lying in bed. I don’t know the context, just what I heard.