F3 Gastonia

Fitness, Fellowship, Faith

Month: September 2018 (Page 5 of 7)

Rock you like a Hurricane

September 13, 2018 / / 0 Comments

7 men showed for my first Q in a while. YHC isn’t able to post or Q much in the summer during the week due to my work schedule, but the  site Q graciously let me back in the fold at Folsom.

Pulled in a little early this morning to do a recon for what I was about to deliver. Folsom is undergoing some construction and the power is cut off in different places and parking lots dug up around the park. I wanted to see what was available to use and what wasn’t.  What I did find was Volt putting in some EC. Way to push bro!

Warmarama:

Moraccan Nightclubs waiting on Pastor Clever to get to the circle.

SSH X10 IC

Thang:

Gave the PAX an option and Sister Act spoke up and said just deliver a beatdown don’t give us any options.  I like a man that knows what he came for.

There are a lot of light poles around Folsom and there is one right at the start. Let’s go! Burpees, Squats, Merkins, Flutter Kicks, LBC’s  all 10 count OYO at every light pole we will pass as we tour Folsom. We are staying together and if you finish before your brother, help them finish.  Mosey a short mosey not even out of the parking lot and another light pole .  Get up the road a bit and there is a double light pole. Volt spoke up and asked if we did double the reps? A slight argument as to whether or not that was a light pole or just a pole ensued but YHC felt like that was a great idea. Double reps at this one. Thanks Volt!

Keep on moseying to the flag and more light poles, say the pledge and keep at it. Thanks for pointing out those light poles that were out Sister Act, YHC would have missed them.  All total we hit 15 poles including the double reps and the one at start twice to get 150 reps of those exercises and just over a mile. With time running out YHC called Gravel Pickers X10 IC, BedPan called Toy Soldiers X20 IC.  Time,

 

Announcements:  JJ5K and Stop Soldier Suicide 5Kor 10K 9/22,  Burpeethon on 10/6,  Snowbird this weekend,  Q VS Q at Gashouse  07:00 Saturday  (Folsom will be closed this Saturday).

 

Prayer Request:  BedPan’s M,  George and Self Family, each other, 2.0s, Hurricane victims to be, YHC’s Father and Mother In Law.  Seems like I’m forgetting  something my apologies if I am.

 

COT:  Thanks for the opportunity men, and thanks for showing up and pushing hard this morning.  Good to see Hacksaw, I know you are fighting injury but you are out there pushing through it. It was an honor to lead.  See you in the gloom!

 

 

 

 

 

VQ at Mt Hollywood

September 13, 2018 / / 0 Comments

Posting this for Orangeman who isn’t set up yet with account to post backblast

Orangeman first ever Q, and it was a tough one.

Warmup: SSH 21x, 3 burpee, Imperial Walkers 21x, 6 burpee, Morocan Night Clubs.  Mosey to parking lot behind BBT

VQ called for 11’s, hip slappers and big boy sit ups.  A little confusion in counting on a Monday morning, but Pax eventually got through it.

Mosey down main street to Glendale.  Take a left at Glendale to Veterans Park.  Pledge.  20 Dips Oyo on benches surrounding flag. Back to street.

Beauty about Glendale is that starting at Vet Park and heading back toward Main and beyond is a series of steep hills.  Q calls for run hill and stop at each side street for an exercise.  At  Main 10 merkins, next street 20 crunchy frogs and back to main for 10 merkins.  Back up hill for 20 crunchy frogs, and on to next side street for 30 I can’t remembers.  Back down hill for 20 crunchy frogs, up hill for 30 I can’t remembers, then up hill to next street for 40 stagger merkins. Back down hill for 30 I can’t remembers, and then up for 40 more stagger merkins.

Mosey back to middle school for burpees until time.

Nameorama, announcements, prayer requests, COT

Really good VQ by Orangeman, tough workout.  Hate to see what in store for his next one.

Tiger

 

Count Yourself

September 13, 2018 / / 0 Comments

I mean if I can’t count correctly, count it yourself.  Teamwork.  Imperial Squats are not cadence friendly, but burpies are.  Henceforth Imperial Squats will be supplanted by burpies and handstands.

Now this >

WARM UP: Side Straddle LBCs 10 IC, Peter Parkers 10 IC , Squats 10 IC, 5 Burpies

PLEDGE

THANG:
Deep Sea Divers 5 steps
Rocky Balboas 10 IC

Mosey to FUMC parking lot

Dirty Hookup 10 IC left hand first, Dirty Hookup 10 IC right hand first
Wall Sit & March 10 IC
Dirty Hookup 10 ICC left hand first, Dirty Hookup 10 IC right hand first
Wall Sit & March 10 IC

Recover

Peter Parkers 10 IC, Freddie Mercuries 10 IC
Plank Jacks 10 IC, Flutterkicks 10 IC
Peter Parkers 20 IC, Freddie Mercuries 20 IC
Plank Jacks 20 IC, Flutterkicks 20 IC

Mosey the wrong direction for 2 blocks, then to the top of the convention center parking deck

Imperial Squats 10 IC sort of.
Dying cockroaches 10 IC
Imperial Squats
Dying cockroaches 10 IC

One end of deck Zombie Walk 10 halfway
Box Cutters 10 IC
Merkins 10 IC
Box Cutters 10 IC
Merkins 10 IC
Zombie Walk back

Mosey back to Pavillion for some MARY. Flutterkicks for minutes from Rosco.

BOOM
Sister Act, Pedal, Hippa, Slaw, Claven, BedPan, Def Leppard, Easy Rider, Bedazzled, Rosco

I Think We Ran

September 12, 2018 / / 0 Comments

Sometimes life gets busy. Sometimes it gets so busy you can’t find time to write a backblast. Sometimes it gets so busy you can’t even find time to write a backblast for The Pub. It’s been almost a week, but YHC thinks he remembers what was done as 5 PAX posted on a beautiful, but humid, morning.

We ran…

Out onto Armstrong Park Rd.
Left onto Berry Rd.
Right onto Lee St.
Left onto New Hope Rd.
Right onto Armstrong Park Dr.
Right onto Armstrong Park Rd.
Back to The Pub

Pledge

Announcements
Burpeethon
Maybe some others

Prayer Requests
Stroganoff and family
BRR runners and drivers

Good work by all, especially Defib who came out the day before leaving for the BRR.

Until next week (tomorrow)

Burpee Beach Volleyball

September 12, 2018 / / 0 Comments

11Sep18

Midoriyama

Disclaimer.

Slaw demonstrated a destructor which is start with a LBC, switch to a mountain climber, finish off with a side straddle hop.

Run to beach volleyball court, perform one destructor at every light pole passed. Do one at top of trail and one at each volleyball net pole.

There’s Leppard running on Sparky time.

Freight goes back to watch him change, spots, clothes, whatever.

Count off 1, 2. 1s this side, 2s opposite. Simple rules: anything inside the sand is in, burpee for every point scored against you.

Here straggles in father and son.

Not to brag, but, Def Leppard’s team won by a large margin. Freight was the best player for the other team. No one got medevac-ed.

About 180 burpees in the sand.

Back to flag, destructors every pole on way back.

Pledge.

9 merkins, hold for 11 count.

Prayer for Gumby family member. Sly in Afghanistan. Spoken. Unspoken. Weather.

Announcements

Q versus Q. All AOs move to Schiele Saturday at 0700.

Forge at Grits and Greens Wednesday 1830.

YHC took us out

Nine Eleven

September 11, 2018 / / 0 Comments

On this day 17 years ago, 19 terrorist highjacked 4 fuel loaded commercial planes bound for the west coast.  A total of 2977 people were killed in New York City, Washington, DC, and Shanksville, PA from the terrorist attacks committed on that day.  Of the 2977 killed 403 were 1st responders. 343 were Firefighters and 60 were Police officers/Port Authority Officers.  Of the 2977 killed, 2606 were killed at the World Trade Center, 125 at the Pentagon, and 246 were on the planes.  The ages of those killed ranged from 2 years to 85 years of age.  Everyone of us probably can remember where we were when we saw the footage or heard the news of these attacks.  I was at Gaston Memorial Hospital and watched the 2nd plane hit the World Trade Center on live TV.  My oldest son Beau (F3 Gumbo) was born on September 9th.  I can remember my wife wanted to get home as fast as we could, so we were not in a public place.

I realized last week that the day I volunteered to Q was 9/11.  I did not know what I was going to do for workout, but I knew I wanted it to suck.

I started workout by reading information from first paragraph above.  It has been 17 years, so I wanted to bring those numbers back to the front our minds.   We sometime take things(Family, Friends, Jobs, What we have) for granted,but they can be taken from us in a blink of an eye.

Pledge

Warmup:

SSH 15 IC

Moroccan Night Clubs 20 IC

The Thang:

Run 744 Meters

3 Rounds

11 Burpees

11 LBC

11 Merkins

11 Squats

Run 744 Meters

11 Burpees

11 LBC

11 Merkins

11 Squats

Run 744 Meters

11 Burpees

11 LBC

11 Merkins

11 Squats

7 Merkins

Run 745 Meters

Time

We ran 2977 Meters for the total number of souls lost on that day.  We then did 403 exercise movements to represent the number of First Responders that sacrificed their lives to save others.

Annoucements:

9/22 JJ5k in Stanley

9/22 Stop Soldier Suicide 5/10k Belmont

10/6 Burpeethon, sign up by 9/18 to guarantee a shirt.  2 person teams.  100% of proceeds go to Special Olympics of NC.

Prayer Request

Nameorama

COT

Way to push this morning men.   It was an honor and privilege to workout side by side with you men this morning.  I am thankful for the sacrifices that those have made, so that we have our freedoms.

-Boudin

 

Better Late than Never

September 11, 2018 / / 0 Comments

VQ for Buckeye.  One year in the making.  During this time I have learned many new words, improved both physical and mental strength, and lost 25 lbs.   I am now better at pull ups.  I was encouraged to step up by several individuals as well as a group shaming at the Storm on humid Tuesday morning.  To say I was nervous was an understatement; spending several days planning and reworking my weinke until it looked good on paper.  Watching youtube videos learning how to count and trying to recall the various names of exercises.  It was finally time to share BTTW Shuffle (aka Stupid Shuffle – thanks Broke) with the world.

Gold Digger, Tiger and Traveler grabbed some EC this morning, Gold Digger was running so fast many commented that his feet were not even touching the ground, others thought he was running from Broke.

No FNGs today, I am not a professional, you vs you.

12 HIMS Started off with some SSH and mountain climbers in cadence (21),  6 burpees OYO.  Circled up, counted off in groups of 4 (to be used later – everyone remembered their number all morning)  Let us mosey.  Omaha – planned on using the gravel lot next to the yank, however, we were pleasantly surprised by a train and 5 burpees.  So let us mosey to the middle school.   Nice little mosey to the school where we grabbed a wall squat waiting on the six, the six was not far behind.

 

3 rounds all together – determined by my timex.  Apparently I paid to much for it, although I did mention that it has 3 functions – hours, minutes and seconds.  Broke was convinced I got it from the cracker jack box, I actually got it from a wheaties box.

  1. BTTW Shuffle, aka Cupid Shuffle, AKA Stupid Shuffle (BTTW Q calls shuffle right, then shuffle left finish with Aussie Mountain climbers)
  2. The Squat
  3. WWI
  4. Sprint to stop sign and back hold wall squat for the six.

Finish up with one set of 20 single leg deadlift (thanks pockets for the name of the exercise) I refer to these as deep pockets.

Mosey through the field of dreams for 1 round of each exercise in our groups of 3.  Each group does one exercise until the running group gets back, then switch.

  1. LBFC
  2. Peter Parkers
  3. Pull Ups
  4. Run to bottom of hill and back

Mosey to the gravel lot:  in our groups of 1s, 2s, and 3s with group 4 having one member join the others.

3 rounds

  1. 4 man lift – great on paper, may have failed in explaining this task; or it could be that some do not know shapes or maybe the gravel in the parking lot, not sure.  Needless to say, some PAX do not like to get dirty.  Omaha to the Merkin.
  2. FC
  3. Imperial Walkers
  4. Run to black tarp and back – what tarp?

Just as we finished in the gravel lot another pleasant surprise, 5 burpees OYO.  Let us mosey.

We mosey up the hill at a fellowship pace. Stopped at the main corner with clock near city hall.  There is a camera on the Stowe Building (large white building across from city hall) that live streams downtown Belmont.  Occasionally while watching the news with my daughters in the morning they will show a view from that camera and my daughters are excited to see their city on TV.  On the corner 21 SSH in cadence with smiles on our faces for the camera.  Everyone except Wanderer, he was not feeling well and called it at this time.  Let us mosey.

Mosey to the parking lot by State Farm.  Much nicer, smoother, fresher blacktop.

4 rounds – all  pax does one set of global warming, Q calls group number, that group bear crawls around circle whilst the others complete one of the exercises. Global warming between each set until all groups had a chance to bear crawl.

  1. Global warming – hold Al Gore Squat while shuffling in a circle, we went left in cadence, we went right in cadence, we did the hokey pokey in cadence.
  2. Bear Crawl
  3. Parker Peters
  4. Step Back Lunge
  5. CDD
  6. Plank Jacks

Just enough time for wall squat according to the timex along with military presses in cadence.  Let us mosey to the yank.

Grabbed the pledge, few announcements – Prevent Soilder Suicide 5/10k, JJ 5K, Burpee-a-Thon.  Name-o-roma.  Dr. Seuss took us out with a prayer. 8 of the PAX grabbed a coffee and breakfast at Cherubs.  Pockets taught me a little about social media and the F3 website.

Great effort today, everyone was working hard and made my VQ a memorable one.  Really enjoyed it.  Thanks to Dr. Seuss and Tesla for encouraging me to step up.

Birthday Mosey

September 11, 2018 / / 0 Comments

10 HIMS showed at Crossroads to put in some miles.  8 runners with 2 ruckers today.  The morning started out a little nasty, with an unexpected rain shower.  We did delay the run for several minutes to allow for the rain shower to pass.  Props to Mayor, Breaker Breaker, and Def Leppard for starting early and getting drenched from the rain, but never stopped.

COT:

Announcements:  9/22 JJ5K in Stanley, 9/22 Stop Soldier Suicide 5/10K Belmont, 10/6 Burpeethon

Prayer Request

Nameorama

Honor to lead today men.  Today I officially joined the 40 club.  No way I was going to fartsack on the first day of turning 40.  Appreciate the brotherhood F3 Gastonia brings and the motivation  to push the rock even when I don’t feel it at times.  Honored to be a part of F3.

Sister Act

Never Forget

September 11, 2018 / / 0 Comments

Seven men gathered at Folsom as we remember one of our Nation’s saddest days.  It seems like only yesterday our Nation was attacked. It’s one of those moments where YHC,  being of terrible memory, distinctly remembers.   I’m not one for great speeches or even creative workouts, but wanted to incorporate something.  05:30 hit and we clocked in.

Hank is rolling in late so Moroccan nightclubs until he joins us.

Warmup: SSH x 29IC, LBC x 77IC.  2,977. The number of lives lost on 9/11. Toy Soldiers x 5IC

Mosey out of the parking lot and take a right.  Swerve.  Head back to the flag and Pledge.

Short mosey to the tennis courts for lazy Dora.  100 merkins, 200 squats, 300 flutter kicks.  Five sets for each partner of 10, 20 and 30.  While partner one is doing the exercise: partner two is planking, holding a low squat and holding six inches respectively.  It’s clear that most at Folsom have no concept of six inches.

In the aftermath of 09/11 I’m sure we all wondered how our Nation would respond. YHC was correct in his thinking.  In the words of the great poet, Toby Keith,  “Soon as we could see clearly through our big black eye, man we lit up your world like the 4th of July” and “You’ll be sorry you messed with The U.S. of A,… cause we’ll put a boot in your ass, it’s the American way.”

To YHC: the next exercise seemed only natural.  Partner up for B.O.M.B.S

Burpees, Overhead Claps, Merkins, Big Boy sit-ups and Squats: 50, 100, 150, 200 and 250 respectively.

TIME

Announcements: Stop Soldier suicide 5/10k, JJ5K, Snowbird, Burpeethon

Prayer requests: Gumby’s father and mother in law, our Nation, the George family, each other

BOM: Allen Tate closed us in prayer.

Take some time today to remember what this day represents.

Philippians 4:13

Huckleberry

J.A.W.

September 10, 2018 / / 0 Comments

I’ve had this workout rattling around in my head for some weeks now…. in fact ….last week I intended to step up and Q for Wednesday’s opening , but Toto beat me to it!

So much happened, where to begin? Well, let’s start that there were Tweets for this opening but no one stepping into role. My M doesn’t like nor  trust social media … so …. had to hope for best that no one wanted the position ! Arrived to see only a few vehicles there’s Easy Rider here comes Pedal ….. and RPO …. now there’s some girls? Is this an impromptu FIA workout? No …. apparently Forestview is doing some cross country EARLY training and I noticed that RPO didn’t look back when He joined the girls ( smart kid!).  Wait ??!?! Who’s this ?  The Bandit is still alive ??? ( he was apparently not aware of Burt Reynolds demise until somewhere before end of workout when he laughed at this ) Many questioned who was Q, I told all present I was ready and prepared to go…. so…..

pledge

Warm up

Moroccan night club ic

Toy soldiers ic

imperial walkers ic

5 burpees ( for the train that never came… actually there were 2 late cars that actually had late arrivals for cross country runners… so no more takers and away we go ….

mosey to far soccer field … line up at nearest goal line for complete set of rules …..

run to 25 yd line for 25 merkins and return

now on to 50 yd line for 50 monkey humpers …. but wait …. must first pick up 25 more merkins before moving onto the 50 ! And return to start ….. and once again collect 25 more merkins!

now onto the 75 yd line and 75 lbcs ….. but wait!!!! Don’t forget the 25 merkins , 50 monkey humpers down and back!!!! Lastly … go to other side if field to pick up 100 squats ….. and can you guess what’s next ? Yes … collect 25 merkins, 50 m h and 75 lbcs down and back !! Oddly after explanation , Toto asked if bathrooms were open and I said if not there was the woods …..

i had not timed this event so was curious about how long it would take and remarked about this to Easy rider who was finishing up with me and I mentioned “ rinse and repeat “ … I never caught his response but could swear that It sounded like he was not very interested in that idea …. Hey …. just noticed Toto is back !!! He then proceeded to explain why we have underwear and socks and how disposable they can be! TMI

now let’s mosey to picnic benches for a new activity I found …. the Abyss merkin!!! Straddle 2 picnic benches ( left arm and left leg on one side … right side other ) now do merkins x 10 or at least 1 looking into the abyss .. we found that some picnic benches spaced too far apart ( for extra challenge)

next 3  rounds of 12. -15 in cadence dips , 20 Derkins oyo and 20 step ups ( 10 each leg

fellowship mosey and then pick up pace to last set of lights …. ring of fire time …. more merkins  ( since we haven’t done much upper body) 10 each clock wise …. oops I indicated counter clockwise …. seems my record is still only one workout with no Qfail … oh well   Bandit then mentioned that it was Q test and that I passed…  completed task and added addl wide arm merkin …. some grumbling to which I told all present to push through as this was it!! Mosey to start and …. TIME!

prayers for Bandits friend with triple bypass and some unmentioneds … course we should add Turtleman to come off the IR

It is always a pleasure …. it’s been a little too long since I’ve Q d , but glad to have  grabbed this opening …. I have a couple more ideas such as going Merkin   Crazy ….. you see there’s this interesting merkin exercise called the …..  oh you dirty devil ! You almost had me spill the beans …. let me stuff that back in my bag for another time ! Hehe!!

Other thoughts are that I’ve challenged. Myself to not use the Omaha no matter what … and I succeeded! Also shout out to my pal Spider-Man … notice there were no side hops straddled ….. something I always wanted to achieve ( you must check out his workout from last year where no side straddle hops were harmed !!)

Now, as a final note , you wonder the significance of title?  Just a workout.  Many times I and many of the Pax utilize the workout or the pattern of workout to express a story or message …and yes I have done so with most of mine ( bday, death day etc) ….. I am not discounting these at all … I only wished to achieve a workout only routine with no other message…

until next time….. Clavin

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