F3 Gastonia

Fitness, Fellowship, Faith

Month: November 2018 (Page 3 of 8)

Bessemer City Takes Over Folsom

November 22, 2018 / / 0 Comments

I will get to the workout, but I need to say a few things first.

I will start here…I may live in Dallas, but if you ask me where I am from, I will unapologetically tell you I am from BC! This workout was about 8 years in the making, but the roots go back even further to Bessemer City Junior High. Somewhere about 8 years ago, a group of guys who went to school together at BC started Twitter conversations, which turned into a Fantasy Football League, which turned into a group text that has been going ever since. Almost every day, there are texts…for 8 years or so. It was Folsom Group Me before I was a part of Folsom Group Me. Some days, well over 100 texts, not to mention countless memes, photoshop pics, and inside jokes. We get together from time to time and it is always fun, with plenty of trash talk.

Around March, I start talking about F3 in our texts, hoping to help get at least a few of the guys involved and in shape. Around July, Nick Ledford calls me on a Sunday night saying his weight loss and diet had plateaued and he was ready to join F3, so I gave him the low down to help prepare him for his FNG post in Greenville, NC. He was named 4-Leaf by F3ENC that next morning and months later, he is still going strong. I get random texts at 6:30 am telling me how many miles he has rucked or what he did at workout. He has lost 63 lbs this year (some before F3). Upon joining F3, he found his niche with rucking. I have been pushing the rest of these guys to try F3 and slowly but surely, V6 and Swanson gave it a shot (V6 is a Crossfit guy in Fort Mill so he stays in shape with his own methods…all good by me). Swanson is local and recently started attending some workouts at Folsom.

4-Leaf told me over the weekend his VQ would be a ruck Q on Monday in Farmville. He asked for some advice and his plan looked good to me. He also said that he would be in town visiting family this week, so I asked him to guest Q. Immediately, he was down like a clown and the stage was set.

Brick Hill joined us for a ruck to scope out the park at Prison Break yesterday and was dubbed Donuts (group text inside joke). His brother Zack joined us today and was named Corndog. In addition, Hacksaw brought a FNG as well. Kyle is now known as Usher. He seems like a great young man and obviously is ready to get it done, proven by rucking with Huck’s heavy-ass pack all morning! With Folsom full of new guys and 75% of our BC group text, here is what went down.

Warmarama:

4-Leaf is a Notre Dame fan (and a ginger) so he brought an Irish-inspired wprkout (with a few sprinkles of Thanksgiving). His Irish are 11-0! So 11 counts for errrythang.

Warmup
* 11ct turkey (ruck sack) curls IC (may have actually been single count
* 11ct turkey merkins single count

The thang
* Ruck to amphitheater with tire, group carry, rotate in groups of 4 (this is Roadies Big Ass Tire, BTW)
* Packs off, against the wall for Peoples Chair – we pass ruck packs while 1 PAX flip tire 5 times, next person in line jumps on tire. PAX continues to pass the turkeys till everyone flips dat rock!
* Packs on, ruck to backside of the pond and into the trees
* People’s Chair Touchdown Jesus ‘ruck overhead press 11ct single count (he said it was IC but I let him know that was not IC!!!)
* Packs on, ruck around the pond and to the hillside.
* In the frosty grass, on our backs for 11ct turkey (ruck bag) chest press as we pass bags down the line. Thst makes 99 chest presses for each man. Plank until all turkeys are through!
* Packs on, back to amphitheater
* Turkey curls while 1 pax flips tire 5 times, next pax up! Everyone not flipping is curling until all men have flipped that rock!
* Packs on, partner carry the tire back to flag (rotating along the way)
* Montross calls 5 burpees because…Montross

4-Leaf asked every man tells what they are thankful for. Thanks for sharing guys!

  • Pledge

  • Corndog, Usher are born

4-Leaf took is out in prayer.

Prayer requests:
Corndog and Donuts’ grandmother, Montross’ aunt, Bedpan’s wife (maybe another? Apologies if I forgot)

Announcements:

Ingles at 6:15, Christmastown 5k on Saturday, Operatikn Sweet Tooth

Moleskin (Montross):

Thanks to 4-Leaf for delivering the ruck workout today. I learned a few things but most importantly, it was great to see some good friends join me at Folsom today. Hearing 4-Leaf talking at breakfast about how much better he is sleeping now after starting F3 and how much “better” he feels is inspiring to me. A sad-clown has been saved guys! I hope to see a few of these guys fight off the power of the fartsack and continue to join us.

F3 has been great for my health (well, not my hip LOL) and has introduced me to a great group of new friends that not only have my back, but are a good source of encouragement and set good examples of how to be a good God-loving man. All I want to do is share it with my non-F3 friends ’cause I am a Kool-Aid drinkin’ mutha….! The crew that invaded Folsom today is a special group. We give each other hell, but we have become good friends through it and I know they are the kind of guys you can count on if you need help…some F3-type guys! Hope you guys get to meet some of them soon in the Gloom!

Turkey Trot

November 22, 2018 / / 0 Comments

YHC thought that many guys may be traveling or have other activities the morning of Thanksgiving so the idea came about for an F3-style Turkey Trot at The Pub to peak interest in coming out at 5:30 on a cold, holiday morning.

YHC arrived to find the parking lot full of cars and excited about the turnout. However, most were frost covered and had been in the parking lot all night. Apparently, the Thanksgiving Eve bash at Hickory Tavern was rocking the night before so some folks may have had to abandon their cars for the evening. The PAX arrived to find one SUV running with the lights off. Officer Roscoe did a quick inspection to find no one inside. Oh well, that’s someone else’s story to tell. On to the thang…

YHC covered the route and the rules of the race with a brief disclaimer. This race is led and ran by idiots. The course has no officials, no markers, no chip timers, and no liability if anything happens. It also had no lights at the start line as the lights in the Publix parking lot were all out. The Hickory Tavern Turkey Bash must have really gotten out of hand. The race would have one division for the award presentation, Male – Birth and Up.

The PAX lined up at the chalk-drawn start line, and we were off through The Pub Route.
Out of the Publix parking lot and right on Hoffman
Left onto Pamela (Yes, I know. I’m aware there’s a funny way to state that to make everyone snicker.)
Left onto Gardner Park Dr
Left onto Armstrong Park Rd
Back to The Pub

First of all, Moses is a sneaky competitor. He was poor-mouthing his speed to YHC and Leppard at the beginning of the run. By the time we hit Armstrong Park Rd, Leppard and YHC were reminiscing about the old days of going with our dads or grandfathers to the local convenience store for a Co-Colar when we look up to find Moses setting a strong pace in front of us. It took all we had to keep up with him for the remainder of the race. Way to push the rock Moses!

The three of us returned to find Roscoe, Whoopee, and Defib starting short of the chalk-drawn Finish line. It appears the plan was to run over the line as a team, but Moses had different thoughts as he sped over the line for the victory. It was a well-earned victory as he set a strong pace.

Moses was presented with the 1st Annual The Pub Turkey Trot trophy.

COT
Announcements
No significant workout announcements to share, none, nada, zilch, zippo, move along, nothing to see here.

Prayer Requests
Praise – Whoopee’s 10 year anniversary, AYE!
Thankful for our blessings
Remembering those who lost a loved one during this time

The Pledge

YHC prayed us out

After the run, YHC saw that 2 Corinthians 4:15-16 was the daily verse on my Bible app.

15 For it is all for your sake, so that as grace extends to more and more people it may increase thanksgiving, to the glory of God. 16 So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day.

To YHC, there are so many F3 principles wrapped up in these verses. Through our EH’ing, encouragement, and accountability, we’ll accomplish the goal of the reinvigoration of male community leadership. For that we will give thanks and give all glory to God. As we work to make ourselves stronger on the outside, His Spirit will make us stronger on the inside and allow us to be better husbands, fathers, and friends on a daily basis.

I am thankful for F3 and for each one of my brothers that are a part of it. I pray that you and your family have a wonderful Thanksgiving.

Until next week…

Giving Thanks

November 22, 2018 / / 0 Comments

Today is the day of Thanksgiving ….so here we go Tool Time is going to be giving….a beat down that is…..it went something like this… YHC was looking for a flat area the street was too close so let’s mosey to the other side of Goat Island.

Warm up

Q Fail #1 – Exercises in the warm-up were all supposed to be single count ….IC was called for most!

 

SSH x 35 IC

1 Burpee

Hillbilly x 15 IC

2 burpees

Cotton pickers x 10 IC (with a clap!!!)

3 burpees

Monkey humpers x 15 IC

4 burpees

Train 5 Burpees OYO

Merkins x 15 IC

5 burpees

Jump Squats x 10 OYO

6 burpees

Somewhere in here Defib decided to get out of the fartsack and join us – (10 Burpee penalty for all Thanks Defib!)

Toy soldiers x 10 IC

7 burpees

Squats x 15 single count

8 Burpees

Carolina Dry docks x 15 IC

9 burpees

Peter Parker x 15

10 burpees

 

 

Core Time with Tool Time or was it Core wood by Norwood??? Hrm???

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Wide leg sit-ups – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50

 

 

Cindy:

(Modified twice….was supposed to be 5 rounds however due to Q Fail #1 we ran out of time.)

 

1 round

Cindy= (5 pull-ups, 10 Merkins, 15 Jump squats) Run a lap between each set.

Done.

Today take a few moments and give thanks for the many blessings you have men! We all have busy lives and I know for YHC I do not do this quite enough. When you actually do this it changes your whole day and your outlook on even the struggles you are going through. I am truly thankful for F3 Gastonia and the brotherhood and bonds I have been blessed with as a result of it. I am also very thankful that you have allowed me to serve as Nantan of F3 Gastonia for the past year. I have learned so much from this experience and I pray that I have served you well!

Pledge

 

COT

Announcements – Christmas Party December 15th ( need signup form and email Sargento / Hipaa )

Nameorama

Prayers

Praises for safe return of my son in law F3 Sly from deployment into Afghanistan, Tiny Tim’s M recovery, Kotters lets  get them back posting ( they need it and so do we ISI)

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

It was an honor to lead today men!

Tool Time

Don’t cut the corner!

November 21, 2018 / / 0 Comments

9 Him’s showed for Snoball’s on this chilly morning.

Pledge

The Thang:

High Steps out of the parking lot to the sidewalk.

But kicks while moving. (Mubble Chatter about warm up. But, that is what the hell we are doing)

Karaoke facing the road then facing the park.

Mosey to parking lot and Circle up.

30 3 count SSH

Mosey down to soccer field.

The Gauntlet. Which is an 11 with a constant in the middle. Started with 1 Merkin in the middle of the field. Run to sidewalk for 10 Sumo Squat Jumps, Up the hill for 10 Turkish Get Ups. Rinse and repeat until the outside numbers are flipped while doing 10 Sumo Squats ever time you pass the sidewalk.

Next to the park benches.

20 3 Count Dips

Jack Webb up to 10. Defib said something about he was glad we did not go back down to 0.

10 3 count Dips.

Jack Webb down to 1 starting with 10.

Mosey to wall 20 yards in front of us.

Wall sit.

Balls to the Wall with a 30 count.

Wall sit with hands in the air and marching on my count. 30

Mosey to parking lot.

Lunges about 40 yards.

Mosey back to start.

The Moleskin:

During the Wall Sit I took the opportunity to speak on cutting corners. I told a story about me 4 years ago working out with 2 of the leaders of F3. While doing so I cut the corner coming off the sidewalk and saving some time to get back to the middle of the Pack. Dredd noticed this and called me out on this infraction. His point was basically to not cut corners a get the entire thing done. I take this lesson now and share it with you because it is more than just corner’s. It is about practicing your form, doing the actual workout, and being honest with yourself. You don’t actually have to do 30 Burpee’s if someone calls it but it would be better if you did 10 with perfect form then to do half of one Burpee 30 times. A Squat is not bending at the waste, you actually bend at the knee’s, it harder. This all relates to your life in other area’s. The easy way is not always going to get you the best result. It takes work and discipline to achieve goals. Of course F3 is set up that every workout is You vs You, but don’t take that as a crutch and add that to your arsenal of  excuses not to improve.

 

-1, +1 Challenge. Pick something that is a bad habit and remove it from your life for the subtraction. For the add, pick something that you know you can do and should be doing. 5 extra minutes with your children, finish those honey do lists, pray more, or reach out to brothers more for support. We all have plenty to be Thankful for some now get outside your box.

Prayers

Circle of Trust

Gastone Out!!

 

Always Respect @ The Yank

November 21, 2018 / / 0 Comments

Sorry all  this is a very late BB and unacceptable, but better late than never…

YHC, Orangeman, and Dr Suess got in a little EC with a 3.5 mile run.

 

Disclaimer – No FNGs

WARM-UP:

THE THANG:

Mosey from downtown Belmont up to building of knowledge, the long route.

YHC called the exercise

ROUND 1 – 5 burpees, run lap around front of school

ROUND 2 – 5 burpees, 10 ‘mericans, repeat run

ROUND 3 – 5 burpees, 10 ‘mericans, 15 LBCs, repeat run

ROUND 4 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, repeat run

ROUND 5 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, repeat run

ROUND 6 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, repeat run

ROUND 7 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 American Hammers, repeat run

ROUND 8 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 American Hammers, 40 Dips, repeat run.

ROUND 9 – 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, repeat run.

ROUND 10– 5 burpees, 10 ‘mericans, 15 LBCs, , 20 dry docks, 25 squats, 30 seconds elbow plank, 35 Anerican Hammers, 40 dips,  45 side straddle hops, 50 Morrocan Night Clubs…..then Mosey back to downtown and circle around The Fighting Yank.

The Pledge

Annoucements

Prayer Request

YHC closed out with prayer

 

Great work to all the PAX that came out this morning, we definitely pushed the rock!

 

 

A good week to give thanks

November 20, 2018 / / 0 Comments

10 strong to start Thanksgiving week at the Black Knight

The Pledge

Disclaimer

Warm up

SSH x 50 (or so) IC.  The PAX stopped counting

MNC x 20 IC

LBC x 20 IC

Don Quixote x 10 IC

The THANG

In the spirit of Thanksgiving, YHC asked Dirt what exercise he was most thankful for.   He responded that he appreciated core exercises and said “flutter kicks”.   Ok, let’s mosey.

Heading down Riverwood Parkway

Stop at the first light, complete 20 flutter kicks OYO, mosey to the next light complete 20 more flutter kicks, on to the next light rinse and repeat.  We stopped after the 5th light for a total of 100 flutter kicks

Hippa appears.  What exercise are you most thankful for?  Of course the kettle-ball hero says burpees.   Ok, next light 10 burpees.   Rinse and repeat at the next two lights – total of 30 burpees

Another question, this time to Easy Rider – what exercise are you most thankful for?  Squats he retorts.

Up Gastone’s hill stopping at each light on the left, completing 20 squats until to the top

Plank it up waiting on the six, turn it into Mountain Climbers x 30 OYO

Mosey down the hill

Bernie Sanders back up Gastone’s hill, believe it was Clavin claiming diamond merkins to be his most thankful.  Stop at each light on the right x 10 OYO

Plank it up at the top waiting on the six.

Monk shared his most thankful exercise was WWI’s.  On the way down, stopped at each light on the right.   At the steep incline, had to do with feet at top of the decline.  This may have been the winner.  Every time you performed one, you slide a few inches down the hill.  We were inch worming down the hill.  Mumble chatter was that someone was losing lower body hair.

The crowd pleaser at the end, bear crawl up the hill stopping at the lights on the left to perform Island’s most thankful exercise of Merkins x 10.   The PAX was questioning the plan and YAC was adamant about first 4 lights.   After about the first light, it was laying a pretty good beat down.  Ended up omaha’ing to complete to the first 4 mail boxes.   Mosey back down the hill headed towards Snoballs.

Believe it was Toto who mentioned his most thankful was in and outs, complete at each light 10 OYO and then to the next light.

At some point, YHC called a jail break.  In the lower parking lot, 10 wolverine burpees (courtesy of Gastone) and called time.  Everyone was pushing the rock.  Good work across the board.   Will make it more enjoyable eating on Thursday.

Announcements

Christmas town 5k Saturday evening show or support

Wet Stone  – See Monk if interested, have continued to add new stones

Christmas party in Dec

Prayers to those traveling

So much to be thankful for this time of year.  Regardless of the ups and down of daily life, this week is about taking time to pause and reflect, give thanks to the blessings that we have and spending time with family and friends.  It’s easy to focus on the pain or struggles.   It’s all about perspective and balance.  I hope everyone has a great Thanksgiving.   Heard a rumor that Rudolph shared that it’s a free cheat day if you are on the 40 day challenge.

Always an honor to Q.   Cheers – Turtleman

 

 

 

Storm for the Crippled

November 20, 2018 / / 0 Comments

17 PAX assembled for an unusual GD Q. YHC having injured his leg in training for a recent marathon necessitated a near moseyless weinke.

The typical 10 burpee warmup called, then mosey to side of the school to park for a while. 40 exercises done AMRAP, 50-10 seconds for the first 20, then 45-15 for the second half. Exercises broken into 5 categories to mix things up: arms, legs, wall, misc, and abs. Almost all exercises were the usual suspects excepting one or two anomalies such as chicken peckers and ascending testicles. At the end of 40, mosey back to the shovel flag for bookend burpees and call it at 6:14.

At this juncture, YHC struggled to keep down a poorly cooked piece of meat from the night previous and missed the announcements. These may include, but are not limited to: Christmastown 5K this Saturday, Christmas party Dec 15 @ the Quiche’s, Operation Sweet Tooth, etc.

Prayer Requests: Tiny Tim’s wife, all those traveling this week for the Holiday.

Until next time,

GD

Talkin about Proverbs.

November 20, 2018 / / 0 Comments

Warm up
Ssh,windmills,shoulder press,Moroccon Nightclubs,xs20.
Mtn climbers x10 burpees x5
Mosey to flag and pledge.
Lbcs,oblique crunch,American Hammers, dyin cockroach’s all x20
Mosey down to bathrooms near the lake not to poop but to do some dirty hook ups then some hip slappers. Go back up to the parking lot for some balboa’s x100
I’m always looking for something fun or new to do so I thought about some 20 twen,twen, if you don’t know watch Friday. So here it is
5burpees bear crawl to mid parking lot,then 15 squats nur back. X3 20,20,20.. mosey back a few minutes left so we repeated the abs workout.
During our workout we talked about our 40 day challenge in Proverbs and Ecclesiastes I had chosen Proverbs 11/25 A generous person will prosper;whoever refreshes others will be refreshed. Talking with Montross and Medicine Woman we all felt this was a good verse that represents “Qjuice” the Q pours into the pax and somehow still has the juice to get thru the workout. All was discussed loosely of course but holds true in all you do. Be generous,help others.
Prayer request
Montross’s Aunt, those traveling and hunting (Folsom huntin squad).
Announcements
Mcadenville Christmas town 5k.
Happy thanksgiving everyone and remember if the toilet seat is warm you are not the first!
The Bed Pan is full!

VQ at the Goat – BETTER LATE THAN NEVER

November 20, 2018 / / 0 Comments

SORRY SO LATE: DID NOT REALIZE I HAD BEEN SET UP TO DO BACKBLAST – OVER LOOKED THAT EMAIL!!!!

 

NO TIME FOR WARMUP!!! disclaimer given, Pledge

Count down Burpees – 10,9,8,7….. all the way down to 1. Fun way to get things started.

Merkin Run – 1 lap around center street park with 14 light post. At each light post drop for 10  merkins. Nice way to get 140 merkins in early.

4 corners –

1st corner – Fire Department corner of 9th and 8th ave. – 20 squats

2nd corner – Church parking lot – corner of 8th and 10th ave. – 20 big boys

3rd corner – Under Pass – Corner of 10th ave and front st. – 20 SSH

4th corner – Doffers parking lot – corner of Front St. and 9th ave – 40 flutter kicks – count each leg

Not as much time had passed as I expected so rinse and repeat 4 corners.

fellowship mosey to the wall of masonic lodge for a little Indian Run wall sit. Wall sit while pax run around the masonic lodge. Had to Omaha a little and start sending one pax from each end so we could make it through. Fellowship mosey across the street for a short visit with the bridge. Partner up for wheel barrow across the wood planks. Switch up on the far side and wheel barrow back to the other side. Always a favorite for Tiny Tim.. He loves the wheel barrow. Once complete we had another short fellowship mosey back to the flag for another round of count down burpees. No time for 10 so we started at 8 and worked down to 1. horrible way to end a work out by the way.

 

QIC took us out in prayer.

 

Thanks guys for allowing me to Q and pushing me to be a better person. Till next time.

 

Vote! Just don’t wait this late ;-

November 20, 2018 / / 0 Comments 
Tad late getting this BB out, but still in time to be counted for November.

Soggy election morning @ The Storm for the 11 strong PAX that posted. Here's how it went down...

Warm-up: 15 SSH IC, 2 4x4 burpees, 15 IW IC, 4 4x4 burpees, 15 cotton pickers IC, mosey the around the school.

The Thang:

Grab some wall for 
10 hip slappers
10 Australian MCs (right leg count only)
10 decline merkins
Wall sit while YHC engages PAX in a little conversation
Continue wall with 10 air presses IC
Rinse and repeat

Mosey a short bit to the parking lot for some rugby sprints between the light poles (do called exercise until caller says "GO!", sprint one way, sprint back, walk/recover to the other end)
YHC called for flutter kicks IC, don't remember the count. Let the PAX call nine other exercises, all core, except for Top Hat who called for squats. I guess definitionally a squat is a core exercise.

Mosey to the tennis courts for some Dora Assisted Suicides. P1 does exercise while P2 runs a suicide sprint across two courts, does 5 burpees, sprints back, then flip flop. Called exercises: 100 jump squats, 200 Bobby Hurley's, 300 monkey humpers. YHC called time with a few dozen monkey humpers remaining.

Moseyed back to the start for the Pledge, announcements, and prayers.

Great work by all, and it was an honor to lead.
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