Month: August 2018 (Page 5 of 8)

So as YHC rode up from Lake Wylie to the Yank AO things went from bright and sunny to very foggy, misty and frankly a little dark about the time he hit Southpoint Road. Driving on up it looked – and felt like another world from where I had left. I fully expected to hear Rod Serling’s voice announcing that we had all gone interdimensional. Would we see Bigfoot maybe? An alien spacecraft? Hitler? Stalin? Santa Clause maybe? Oh well, too late to turn back now! the rest went something like this:

COP on the park pad:

SSH X 20

2  alligator burpees OYO

IW X 20

4 alligator burpees OYO

Copperhead squats X 20

6 alligator burpees

Mountain Climbers X 20

8 alligator burpees

LBCs X 20

10 alligator burpees

Mosey up to the field of dreams fro some BLIMPS!

Partner up, P1 runs the length of the field and back, P2 does the exercise until P1 returns. Flapjack!

Burpees

Lunges (jump variety)

Imperial Walkers

Merkins

Plank Jacks

Squats

After we get through this, mosey up to the corner of Knowledge.

Dips

Step ups

Dirkins

Three sets: 10 X 15 X 20

Take a quick 10 counts, then do the following:

Broad jump down to the center stairs. frog hop to the end.

Mosey back. Train time, 5 burpees

Back to the field of dreams for a crowd fave, Bear Crawl slalom!

BCS to the end.

at the end:

SSH X 20

Morrocan nightclubs X 20

2 sets.

Mosey to the center of the field, 20 CCDs

Mosey to the end of the field: 20 merkins

Another train set of burpees.

Mosey over to hearbreak hill where I was CERTAIN we would encounter Bear Bryant in the zone!

Triple nickle

Mountain climbers X 5 (bottom)

LBCTs X 5 (top)

Bear may not have shown up but we did this to do one thing – get tougher in the 4th quarter!

Finish up with a round of pax led Mary for 5 minutes.

Mosey up to The Yank and do the pledge.

NMM:

It was humid, very soupy and very difficult conditions. Looked and felt like the Twilight Zone. No Bigfoot. No aliens, no dictators or Santa Clause. Just a sweaty ball of man and one young  FNG. Welcome Thorpe! Named by YHC for his muti sport acumen. Football, soccer, baseball and basketball. You sir, are the greatest  athlete in the park today! look up Jim Thorpe and you’ll see why.

Honor and pleasure to lead this group. Need to put together a clown car for Revolution soon.

I saw ShortSale at church Sunday morning and he mentioned Gastone was Q on Monday and possibly also Wednesday this week so I gave it some thought and by the end of the day I had wrestled the Q from Gastone-usually not a difficult task-he Qs enough so he is more than willing to give them up when asked. I started thinking and came up with the Weinke but then did a few Omahas (unbeknownst to the Pax) due to Q-fatigue, which for me today was 100% due to Saturday’s Q by SisterAct which is still causing some problems but I will just keep that to myself (sort of).

Gastone and I did a little EC and came in hot to find about 10 guys ready to get going. There were no FNGs so I gave a quick disclaimer and we started into it.

WU: SSH, Merkins, Plank stuff, 5 wolverine burpees (enough of those).

Thang: Mosey to AutoZone for 20 BB situps.

Mosey to old HT parking lot and meander to the far wall for some Hip Slappers X 10 then quick count off (12 of us) then another 12 Hip Slappers. Mosey to the school dodging traffic along the way and go to the breezeway thing. 4 pax were volunteered to remember a specific exercise and we did 1 min of the first 2 then rinse/repeated (Set Ups/Derkins). We then moved on the to second set (Sit Ups/Squats) which is when the WHEELS FELL OFF. Someone let some gas slip out (not me) and like a bunch of 3rd graders we all erupted in laughter and made a few comments that had us all on our back a little longer. I think we had to skip the second set of Sit Ups/Squats and moseyed around the back to do some stair work with a coupon we “borrowed” on the way. On the stairs we all walked up and down the steps with 20 squats at each end. While the pax were stair-walking, we took turns with the coupon on the stairs and did 20 Merkins when we got to the top or bottom. This took longer than I expected but achieved a desired burn with time for chatter. We moseyed back to start (Spiderman had enough gas in the tank to come blazing past me and come close to catching Gastone back at the start). We had just enough time for the Pledge and a quick cup of chocolate milk then COT. I closed us out with a prayer.

While at the fart-hall, I mean breezeway, I took a couple minutes to briefly discuss my recent trip to San Francisco and tour of Alcatraz. I picked up a book written by an ex-inmate named James Quillen. I am about 50 pages into it and he has not arrived at Alcatraz yet-he is giving background for how he ended up there-basically a really crummy home life which led him to make bad decisions. He took the blame for making the choices, however he also pointed out the situation he was in when he made those poor choices. He talked about how when he was younger, he knew what was right and wrong, but once he started down the wrong path, it was really hard to get back on track and the “easy way” was clearly the wrong way. At the time he did not have the insight and strength to do what needed to be done. Clearly, if he had something like F3, he would have had a better chance to end up somewhere other than Alcatraz.

Reading this book is helping me re-remember how lucky I have been to be surrounded by a loving family who encouraged me early on to make smart choices, ultimately leading me to where I am now-posting at a frozen icee place at dark-thirty in the morning surrounded by some great guys who can’t stop laughing at a fart. IT REALLY DOES NOT GET ANY BETTER THAN THIS!!!!!

Hope you all had a great day and thanks for being there this morning and all the other mornings.

Whoopee

SPEEDFORNEED IS COMING BACK TO OUR REGION!!

F3 Gastonia, I was lucky enough to be involved with a recent SPEEDFORNEED event and now I’m hooked on being a part of the good work they are doing!!  Now it’s your opportunity to join us for an event right here within F3 Gastonia!  Join your brothers from F3 Gastonia and F3 Nation for our 2nd SPEEDFORNEED event of 2018.  If you’ve never heard of SPEEDFORNEED, watch this video from F3 Gastonia’s Community Foundation Event earlier in the year.  2018 – Speed For Need – Gastonia Community Foundation Run .  If you have any questions feel free to contact me.

• RACE EVENT: Stop Soldier Suicide 5k/10k
• DATE: September 22, 2018 @ 7:00am
• WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
• REGISTRATION WEBSITE: Stop Soldier Suicide 10k/5k Tickets, Sat, Sep 22, 2018 at 7:00 AM | Eventbrite
• OTHER DETAILS: Use Discount Code : HAPPY
• MEETING POINT:F3 Nation SPEEDFORNEED tent (look for the racing chairs!)
• HOST F3 REGION: F3 Gastonia
• DRIVERS:ToolTime, Defib, 2-TBD
• TRACK COMMANDER (TC):4 VETS!
  • Frank Polito (94) Army
  • Dwayne “Buzz” Benson (84) Air Force
  • Spencer Anderson (83) Army
  • Margaret Craven (95) Army

Like Burpies, Monkey Humpers and sweat sandwiches?  Never had one, ask any of the 13 PAX that leapt out of bed this morning and started it more powerful, more accomplished, more better than if they hadn’t.  Awesome stuff, with a special welcome to FNG not so much, Bedazzler. And away we go!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

WARM UP: Side Straddle Hops 20 IC, 10 Merkins IC SLOW, 10 Squats IC SLOW, 10 Monkey Humpers IC SLOW , 10 Dying Cockroaches IC SLOW, 10 Peter Parkers IC SLOW

PLEDGE > THANG:

Deep Sea Divers – 5 Steps

Let’s Mosey – 5 Burpies at the corner. > Mosey to the next corner – 5 Burpies at the corner. > Mosey to the next corner – 5
Burpies at the corner

At 2nd and South we head north. Lunges 10 per leg, 15 Monkey Humpers Repeat until we get to the light. 5 minutes later, RECOVER!

Mosey – 5 Burpies at the corner.

Mosey to the park across from Piedmont elementary:
20 LBCs, 15 Freddie Mercuries, 10 Crunchy Frogs

Run up Piedmont steps, hit 20 Flutterkicks run down, 15 Dips. REPEAT.

Let’s mosey

Mosey – 5 Burpies at the corner.

Mosey to the FUMC parking lot.
Burpie Broad Jumps – 10 Lines.
Partner up.
From one end of the parking lot, one partner sprints to the other end and mosey back. Other PAX is doing Mountain Climbers.
when they switch hit 10 Booyah Merkins.
2 Rounds

Quickly mosey back to the pavilion for announcements, COT, name-o-rama.

18 (1 FNG, Welcome Cool Hand Luke) and 2 MTB Riders came out on a hot Tuesday at Midoriyama for some Agility work.

Quick Disclaimer (no FNG at the time)

Warmup:

SSH x 10ic

MNC x 10ic

IW x 10ic

Couple of Stretches

Mosey to Field

The Thang:

Form Runs Across Field x 2

Butt Kicks

High Knees

High Skips

Skips

Carioca

Cone Drills:

• Shuttle
• 3 Cone
• W (Nur to cone sprint to next)
• W shuffle
• 90 Cuts

Merkins x 15ic

LBC x 15ic

Ladder Drills:

• High Knees
• Lateral High Knees (both directions)
• Side to Side (both feet in each space)
• Plank Hops w/ Knee Ups
• Polymetric Merkins
• Hand over Hand
• Alternating Lunge Squat
• Fast thru break 90 and sprint to cone

Back to Cones for shuttles and then a shuttle Relay

Mosey back to Flag

COT

Thanks for letting me lead and have a little fun while doing it!