11 Ran the Horse.
Some ran early and ran lots.
Gastone Out!
Month: October 2018 (Page 2 of 9)
Nine PAX posted in the gloom to get their week started right. Roadie was “all jacked up on Mt. Dew”, or some kind of energy drink that is allowed during the 40 day challenge, and itching to get after it. Gold Digger comes in hot after some EC and time hits. No FNG’s this morning, but a disclaimer was given nonetheless.
After a warmup of SSH’s, Don Q’s, Moroccan Nightclubs and 5 Burpee’s for the train we headed out for a mosey down Catawba Ave to the wall behind the BB&T. PAX line up on the wall and perform a wall sit while one PAX takes a lap around the bank. When PAX returns, switch to Balls to Wall while next PAX in line takes a lap. Alternate back and forth between exercises until each PAX has completed a lap.
Head out to Main Street and mosey down Main to Central Avenue stopping at each light pole for 5 Burpee’s, 10 Merkins and 20 LBC’s. Plank for the six.
Lunge walk down first set of parking spaces on Central stopping for 10 Jump Squats at each space. Bear Crawl next set of spaces with 10 Merkins at each space. NUR to Oakland Ave for 50 LBC’s. Regular mosey to the wall at Rankin Elementary for Dips and Step Ups.
Mosey back to the Auditorium across from the start for some Calf Raises, Squats and Deep Sea Divers on the steps. After 5 Burpee’s for another train, back to the start for a few minutes of Mary before time is up.
COT/BOM
Thought of the day:
The mission of F3 is to invigorate male leadership in the community. Recently we have seen more and more men step up to lead, either through their first Q, or by taking on the role of Site Q. What are some leadership lessons we can learn from men in the Bible:
Moses – Leaders stick up for their people. Moses tried every excuse in the book not to do it, but finally answered God’s call and led his people out of bondage.
Peter – Leaders bounce back from failure. Peter was probably the most well-known disciple and after telling Jesus he would never deny him, did just that. Peter realized what he did and was distraught. He bounced back and went on to spend the rest of his life preaching and teaching about Jesus.
Jesus – Leaders are servants. Jesus washed his disciples feet. Enough said.
Announcements
- Convergence with 3rd F event following workout at The Yank on November 10th
- Christmas party December 15th – details coming soon
Prayer Requests
- Shad Rap’s son having testing done this week
- Plane crash in Indonesia
- Roadie’s friend plane crash in SC
Nameorama
YHC took us out. Thanks to all the PAX for supporting Tiger and the newest AO of our region. If you haven’t made it out yet, give it a try. Better yet, sign up for a Q!
Broke
17 in attendance on a gloomy day for a VQ, much like the day nearly a year ago when YHC made his F3 debut on Veterans Day 2017.
In order to set a proper tone for the beat…err workout, 10 burpees oyo called at 7am sharp. Mumblechatter begins. As YHC had a slight head start knowing what was coming, disclaimer was mentioned while PAX completed the exercise so as to waste no time beginning the stretches:
10 SSH, 10 sloooow Donny Q’s, 10 Copperhead lunges (each leg), and 10 wide sun gods.
Mosey down Airline to the corner for warmorama (stolen from YHC’s judo training days):
10 merkins, 10 Big Boys, 10 squats, with mosey to cone and back between each. x3 +10 burpees to finish. Mumblechatter continues.
Mosey to the pit for part 1 of 3: Abs
Rugby sprints: exercise called amrap until stopped by YHC’s metronomic internal timer, sprint to cones, back, and walk to recover. Following exercises called: LBCs, Flutters, Freddie M’s, Dying Cockroaches, Low slow flutters (PAX highly approved), Crunchy frogs, Cumberland County Viaducts (as YHC is a native of Fayetteville) up on one elbow lowering and raising hips, ABCs (also highly praised) spelling the alphabet in all caps, no cursive, with both legs together, and then a 60 second leg hold @2 inches off the ground to finish.
Amidst said exercises, a lone train whistle was heard and 5 burpees were performed.
Part 2 of 3: Upper body
Feet up 6 inches on the wall, 5 derkins, backpedal up the wall for stupid shuffle, to the right, to the left, 5 Australian MC’s ic, climb back down for 5 derkins. Once recovered, 10 sun gods, then reversed, then…another train! 5 burpees, 10 chinooks, then reversed. Wall sit to reflect on current situation. Rinse and repeat x3. Midway through second repeat, another train whistle. Same train? Another one? 5 burpees at same point to be sure. And since it is now habit, same for 3rd repeat. Mumblechatter returns.
Part 3 of 3: Legs (stolen from YHC’s 1st post courtesy of Sargento)
Partner up for Dora. 50 little Gumby in woods, 100 jump lunges, 150 jump squats (annnd there’s another train! +5 burpees), 200 monkey humpers, 150 copperhead squats, 100 copperhead lunges, 50 toy soldiers. Partner runs all the way around the pit. ANOTHER train whistle?! “It’s the same train!!” -Quiche. 5 burpees regardless.
Mosey/Ner/Carioca/Jailbreak/don’t get hit by a car…back to the flag.
10 burpees oyo to bookend/be sure we accounted for all the trains.
Circle around statue for pledge and nameorama.
YHC reminds all present to tell someone they love them today and in light of his recent accident, to always remember today could be their last and to live it as such. Momento Mori.
Announcements: Christmas party December 15 at the Quiche’s, Convergence w/ 3rd F following on November 10 at the Yank, Christmastown 5K, Belmont 5K/13.1.
Prayer requests: Tool Time’s family traveling and 2.0 waiting for Sly, Quiche traveling to Pakistan, Shocker in Haiti, Shap Rap’s 2.0 undergoing medical testing.
Until next time (Tuesday at Midoriyama),
Gold Digger
9 men showed to either run/ruck at Crossroads this morning. Everyone pushed hard and got in some miles.
Pledge
Announcements
Prayer Request
Nameorama
Sister Act
20 showed at Folsom this morning. Good crowd today, which had me pumped and ready to deliver the prepared beatdown. I noticed we may have several FNGs today when Hacksaw rolls in with what looks like the entire WC Friday wrestling team. This dude is a real HIM and continues to spread the word about F3. Awesome to have these young men out here. This is the future, so we should always make it our goal to have a positive impact on our youth, to help develop them into the men that we all continually strive to become. My goal today was to do my best to properly introduce them to an F3 beatdown. Short disclaimer was given.
Warm-Up consisted of some SSH, Grass Pickers, and 10 Burpees OYO
The Thang
Grab a coupon from Slaw’s truck and meet on the tennis court. Everyone is to line up facing the length of the entire tennis courts with their block. 5 exercises are called: Blockees, Tricep Ext, Goblet Squats, Chest Press, and Thrusters. We started with 10 reps of each exercise. Then run the length of 3 tennis courts and back to line. The perform 9 reps of each exercise. Then run the length of 3 tennis courts and back. Then 8 reps of each and run, and so on until you finish with 1 rep of each exercise and finish with the run. This definitely was a challenge. Anytime you use blocks in your workout it adds to the difficulty of the workout and you have to push that much harder. Great seeing everyone push themselves on this one, but we aren’t finished yet.
Next the PAX were once again instructed to line back up on the line facing the tennis courts. Dirty 11’s is the next called exercise. This is when you do your basic 11’s exercise but add in a called exercise to be performed in the middle of your trips back and forth between the two 11’s exercises. Yeah, I definitely made that confusing. Anyways, we would use the length of 2 tennis courts. Exercises used were Curls, Plank Jack Merkins, and Little Men In the Woods(Also referred to as Little Gumby In The Woods). These are a SSH but you are in the squat position. Yeah, they suck bad if you watch your form. We would start with 10 Curls with your block on start line. Then run, stopping halfway to perform 2 Plank Jack Merkins. This is when you do a regular plank jack but you also go down to perform merkin at the same time. Once 2 of these are completed continue to end point and do 1 Little Men In the Woods. Go back to start stopping to do 2 Plank Jack Merkins on the way. Then 9 Curls, 2 PJM, 2 LMITW, 2 PJM. Then 8 Curls, 2PJM, 3 LMITW, 2 PJM. Continue this until numbers are flipped with 1 Curl and 10 LMITW. I love 11’s, and if there is a way to make them anymore confusing, I’m going to do it. Took a minute for everyone to catch on, but everyone finally figured it out. Good push men.
Next we had some time for some corner work. We would utilize the entire tennis court facility for this. First exercise used is Burpees. Mosey to corner 1 and do 10 Burpees. Then sprint, or give it all you had to corner 2 for 10 more Burpees. Mosey to corner 3 and do 10 Burpees. Then sprint again to last corner for 10 Burpees. Repeat this but change the exercise. Instead of Burpees we did 20 Jump Lunges at each corner. Wanted to do more exercises, but time was running low. Definitely smoked after this.
We grabbed our blocks and returned them to Slaw’s truck. Had a little time left for some Mary and 5 Burpees OYO. Time
Pledge
Announcements: Convergence at Yank 11/10, Christmastown 5k 11/24
Prayer Request
Nameorama
As always it is an honor to lead you guys.
Sister Act
Today, the last Saturday in October is a unique milestone for me. Not only is it the first Q of the month, it is my first official post as well, at least on Gastonia soil. I did pick up one credit for the Bourbon Chase a few weeks ago but that is the reason for my lack of posts. I got hurt training for the BC and had to take time off. I aggravated not only my calf but got a new injury to my left leg on my final 6.7 mile run. It sucks getting old. Then Roadie throws out a new 40 day challenge. So today makes my 6th workout of the week (Hey Roadie – how many Bud Lights can I drink as a cheat meal??). A few weeks back, Linus asked for a Q as he would be out of town – I volunteered. I had designed a run intensive workout that was pushed to the side as I’ve not recovered well enough to lead that (“don’t do it if you can’t Q it” right?). So stay tuned for that one down the road (literally). Instead I pulled a few things from various workouts to have an upper body focused cardio beatdown.
HIPAA was scheduled for Pain Lab and Hush Puppy was quickly coaxed to join the Bootcamp crew. Good to have those guys among us. Nice to see Stroganoff back as he had been on the IR for an undesired extended stay. The others were a veteran crew but a disclaimer was shared: “I’ll offer some suggestions and feel free to follow them, or modify as needed – your choice.” Heyzus and Toto came in hot and joined us during the warm-up. Lets get to it:
Warm-up:
- Side to side lunge IC x 10
- Toy Soldier IC x 10
- Imperial Squats IC x 10
- 4×4 OYO x 5
- SSH – Ring of Fire; PAX individually drop for 5 merkins – thanks to Whoopee for taking his sweet time to apply perfect form (who says he hates long warm-ups?)
- Mosey to the entrance for The Pledge
Mosey across the street to Akers Pharmacy – I led the long way taking a lap around the building – Q Power to elicit mumble chatter. I’m not sure this spot has ever been used but keep it in mind for the future. It offers significant elevation change with equal slope on either side of the building. Line up against the back wall.
- Hip slappers x 10 (5/side)
- Bear crawl the parking lot (~20 yards)
- Merkins x 10
- Run a lap around the building, plank for the six
- Repeat 1x
- Dirty Hookup x 10
- Joe Hendricks across the parking lot
- Dips x 10
- Run a lap around the building, plank for the six
- Repeat 1x
Next up was Partner 11’s. At the back of the building, begin with 1 WWI, smack hands w/ your partner, run opposite direction around the building, meet at the front for Boo-yah Merkins starting with 10. Repeat that until reversing reps. This seemed to be a crowd pleaser. Whoopee and Defib got after it pretty good. There was competition for the couple of dry spots in the parking lot. Fortunately the rain had moved on but the cool air was present. Hopefully we’ll enjoy a bit of Fall before we have to break out the winter gear. So, where was I? Oh Partner 11’s took quite a bit more clock than I had anticipated. That wasn’t supposed to be the main event. My group was the last to finish and the first finishers were doing flutters or lbc’s waiting for us – having an deep conversation about something. “Hey – 2nd F is for after we done – follow me…”
We headed to the First Presbyterian Church youth building where some coupons had been deposited. The PAX groaned which always makes a Q smile. With only 20 minutes left, adjustments were required. Five stations were as follows:
- Block curls
- Lateral raise w/ bricks
- Burpee side hop (put a post down the middle to force the higher jump)
- Squat Press w/ half block
- American Hammer w/ brick
PAX paired for the stations except for Roscoe that went lone wolf. “How many reps?” the PAX inquired. The final station had the PAX pick up a sandbag in each hand and first lunge walk across the parking lot, then farmers carry on the return. Some were faster than others. The good news was the shoulders and arms got some attention with the coupons. I didn’t bring music today so the mumble chatter began. Toto was the first to remove his shirt. Whoopee couldn’t let him go solo so he removed his as well (unlike QvQ, he didn’t tear this one off…). Whoopee commented that he forgot to shave his back. The diving board was open for business and here we went into the deep end. “How do you shave the middle part?” was the open ended question Hushpuppy asked.
“Ask your Mama…” Whoopee returned quickly…then it was on. Nothing like “Yo Mama” jokes to illicit juvenile humor. Without a title in mind for the backblast, this was easy fodder.
- Yo mama’s so fat…If she was a Star Wars character, her name would be Admiral Snackbar.
- Yo mama’s so stupid…When I said, “Drinks on the house,” she got a ladder.
- Yo mama’s so fat…She brought a spoon to the Super Bowl.
- Yo mama’s so stupid…It takes her two hours to watch 60 Minutes.
A train was heard in the distance, so we threw down 5 burpees. To Clavin’s displeasure, this was EC to the Burpee side hop station. Time was running short so we hustled back to the base and with four minutes remaining a little Mary was in order:
- Sandy V Chops (unlike Midoriyama’s Sandy V’s – keep legs stationary but split into a “V”; clasp hands together overhead and raise forward to chop between legs. I didn’t even count – just had the PAX join for an extended period of time until the Q went to failure. Along the way several began the Atlanta Brave/FSU war chant.
- Leg Raises x 10
- Flutter Kicks x 10
- Crunchy Frog x 10
- Dying Cockroach until the bells
COT: Announcements for Christmastown 5k – support however you can; Nov 10 Convergence at the Yank (Roscoe and YHC are “tag-teaming” the Q); Nov 11 F3 Dads at Martha Rivers 1500 under Picnic Shelter #1. No prayer requests made verbally so I took us out in prayer.
Moleskin: As much as we’re trying to use F3 to keep our fitness and improve ourselves, nicks and injuries will occur. Unfortunately time, rest, ice, drugs (legal otc or prescribed) are about all we can do. Patience is the toughest pill to swallow. Listen to your body and take the time to get healthy but don’t get too comfortable on the couch. Until the next one (which hopefully won’t be too long).
Short Sale
This was a rough morning for YHC to head out to Folsom for the infamous PrisonBreak session. The new blood pressure med has me feeling a little more tired than usual. Anyway, no better way to beat it is to go push tha rock. I roll into the AO to see Hacksaw truck parked next to another unknown truck. Apparently the owner is Folsom material, showing up day one in a truck. Looks like those 2 were off early. Just to throw this in, Hacksaw is the Wrestling coach at WC Friday Middle School. This PAX has down something unheard of around Folsom. He EH’d his wrestlers to start posting on Saturdays with him. He has already incorporated exercises learned from his time in F3. These guys came out in a crowd last week and worked their butts off. So, whether he knew it or not, he was EHing the boys fathers vicariously through them. In response, the unknown truck belonged to a dad of one of Hacksaws wrestlers. Amazing how simple. There’s the background, now here’s the BB.
Mumblechatter
Pledge
All OYO take off on a run. There were no ruckers this morning, even though a few Folsom regulars has commuted to the night before on our GroupText. That being said, all put in a few miles and returned to start. The FNG has took off for work prior to a naming ceremony, but he will post Saturday for the special event.
announcements: Xmas Town 5k(if not registered come out and help out and support Speed For Need), Convergence Nov 11 at the Yank, look on Twitter for Charlotte Marathon to sign up and volunteer at the F3 tent during packet pick ups on Nov 2. There are many time slots available so come out and lend a hand.
Prayer requests lifted up
Thanks for the opportunity to Q, and especially the same for being Site Q for PrisonBreak. Not being a big time runner, when I was asked if I was interested, I was hesitant. I’m glad I took it because it has pushed me to get out there and work at getting better at it. Thanks for all the sarcasm Folsom brings. It wouldn’t be Folsom without all you douchebags. I’m driven by you guys daily to push myself and to build stronger relationships.(not what you think)
MW out
One year ago we met at Martha’s House picnic shelter #1 and encountered a cold snap and rain, making for a memorable F3 Dad’s event. What was supposed to be a kid friendly beat down and then an ice cream social turned out to be a frozen workout and hot chocolate fest. It was awesome.
And now we are set to do it again. There may need to be game time adjustments but here is what you can count on.
WHO: F3 Gastonia and their 2.0’s (This is also a great time to EH that guy whose kid plays on your kids team)
What? F3 Dad’s beadown for you AND your 2.0’s, followed by fun and fellowship and some sort of reward for the beatdown (ice cream? Cocoa? Carrots? (40 day challenge is going on now people))
Where? Picnic Shelter #1 at Martha Rivers Park (the first one beside the sand volleyball court)
When? Sunday, November 11th 1500-until….(3PM-)
Bring volleyballs, frisbees, footballs, soccer balls, boomerangs. Hipaa….Kid friendly pain lab option?
If you want to Q 10 minutes or so let me know. If your 2.0 wants to Q part of the workout, let me know. If you want to Q the games let me know. If you want to Q the ice cream, hot chocolate bar, or Smores let me know. YHC and ShortSale are Q’ing the Convergeance at the Yank the day before so we may do a kid friendly tag team beatdown. Who knows?!
I will send out an update based on weather in the near future. I will ask for items at that time.
There may be one additional F3 Dad’s event at the Chutes at Crowders Ridge again this year. Unfortunately, they aren’t doing Sunday nights. We could do Friday or Saturday nights. As busy as December seems to be on the weekends I may plan this for January. Check my twitter for a survey and weigh in.
***If you have an extra coat that you don’t use or your 2.0 has outgrown and wish to donate it to a needy child or adult, please bring them to the workout or drop them off to the site Q at any workout. We have identified 40 kids living in just one hotel and we will be collecting coats for them in the next few weeks. Thank you in advance.
I look forward to seeing your 2.0’s smiling faces.
On Monday Clavin asked me if he could use my extra weight vest so I was more than happy to accommodate his request. I looked around at 5:30 and did not see any new faces so we started with the pledge and got to work.
Warm-up:
Maracan night club’s 20 IC
Side Straddle hops 20 IC
Merkins 15 IC
Moseyed to the concession stand at the park and pulled out my weinke.
10 of each then ran around the park and back to finish with 5 of each. Merkins, Squats, Mountain climbers, Burpees, Leg raises, Plank rows, Jumping lunges, Toe taps, Buzz saw planks and Bobby Hurleys.
Then moseyed to the playground and knocked out 6 minutes of as many rounds as possible of 5 pull-ups and 20 squats.
Moved on to the gazebo for 3 rounds of 10 derkins and 20 dips.
Once our chest and arms were feeling good we went to the bathroom building and did 3 rounds of wall sits with marching and shoulder presses.
I recently saw a new exercise and wanted to try it out. We all lined up and got into plank. As one HIM ran by went to the other side everyone did a merkin. After two rounds we had enough and moseyed to the end of the lot and knocked out 20 squats and 50 calf raised. (My calfs were still burning from Mondays Q with Island!)
While we were doing 50 LBC’s, I heard a train whistle so 5 burpees were next.
We headed back to Snoballs and finished up with big boy sit ups.
Prayer request: Gastone’s 2.0, Squirt’s M and Stone Cold’s knee.
KEEP PUSHING IT THROUGH THE 40 DAY CHALLENGE!!!!!
MIDORIMA 10/26
11 including myself showed for a afternoon appointment to push the rock.
WARM UP
SSH 10 IC
DON Q’S 10 IC
TOYSOILDERS 10 IC
- The first thing on the weinke, short mosey to hamburger hill for a little up down 10 burpees, then 9, 8,7 …..
This turned out to be a little more than I expected. I guess I had forgotten how awful the hill was. Once this was completed a few lbc’s to wait on the PAX to finish..
Next we made our way over to the dam wall for 3 sets of 10 cliff hanger merkins and 10 partner shrugs…
It was at this point I was about cashed out. I think it is that Q strength that will get you through the first 30 or 40 min, then you really have to dig deep some times to finish strong.
Made our way back to the flag for a few rounds of Mary. Found Huckleberry by his self doing hipslappers way to push brother…
Ab work included
Mtn climbers, lbc’s, 2 more , don’t remember what and my choice was superman claps got some wear looks from bystanders looked like we were swimming in grass…
22 merkins for vets
Pledge
ANNOUNCMENTS: Christmas town 5 k, convergence coming up November 11, and a few others
PRAYER REQUESTS
Several pax going out of country on mission trips Shocker, DDC those on IR , those battling addiction, and also those battling the fart sack,
As always it is truly a pleasure to lead this group of men and If you have not ventured to the great Midorima I challenge you to do so.