F3 Gastonia

Fitness, Fellowship, Faith

Month: January 2019 (Page 3 of 9)

Mt. Mitchell CSAUP

January 25, 2019 / / 0 Comments

May 5th  we will meet early and head to Black Mountain Campground sitting at 3000 elevation. Bring a backpack and prepare for a 3600 elevation gain over 5.5 miles up for a break some pictures and prayer or lesson. Then the decent back to the start.

After we are done we hit a place to eat as a group and clowncar back to Gastonia.

Details are in the attached link on the hike. This is not a run but rather a hike to the top and back.

https://www.hikewnc.info/besthikes/black-mountains-toe-river/mount-mitchell

I will give more details as we get closer. If you are going please shoot me an email with a Hard Commit and I will add you to the email list of people attending.

Thanks to anyone that is joining me for one of the most epic hikes on the East Coast.

Gastone!

 

 

Scratch that Weinke

January 25, 2019 / / 0 Comments

Ahh yes, another brisk below freezing morning for a downtown beatdown. Not to worry, YHC planned to keep the PAX moving to stay warm. I had drawn up a fairly nice Weinke, but after further review, I set aside that idea. Not that it wasn’t a good solid JV Q, but something wasn’t right. Some of you know that I struggle with anxiety, ADD, and OCD, that being said, my mind pretty much never stops churning. After a Roscoe Q downtown a couple weeks ago, I generated another idea for a Q.  I know sometimes it’s hard for me to speak out what I’m thinking, but I feel like today all worked out pretty well. Yes, it’s below freezing and Turtleman is here!

No FNGs, Short disclaimer

Warmorama

SSH, Merkins, Toy Soldiers all X 10 IC

Pledge

I count off for 7 teams of partners. If you don’t do that, then you’ll have teams like Sister Act and Slaw together which in itself is pretty creepy. Let’s mosey to 321 south and hit Main St. Leapfrog time; partner 1 performs burpees while P2 runs to the next traffic light, they start up burpees, soon as you see you partner start burpees, you run to tag them and drop to burpees. You get the point, but I believe there were 6 traffic lights total, but we end up at Broad street. Pick up the six, turn around and head back to 321. Same deal but with squats this go around. The idea of “seeing your partner starting their exercise then take off to tag” really didn’t go well. After all, the traffic lights were further away than I remembered so we improvised. About this time, Slaw was practically in my face just grinning and giggling for some reason. I believe he mumbled “train”. QIC claimed not to hear said train. All worked out and we turn around for what’s next.

From Roscoe’s Q, we use street lights this time. Lounge walk to the next street light, then nur to the next, then mosey to the next, repeating the rotation til we get close to the parking deck. I couldn’t help myself, so YHC calls for 5 burpees OYO to make up for the train. Slaw was beside himself. Mosey on over to the parking deck.(did I ever mention I love this place?)

This is where Dora came to play. Still with your partner, 100 Merkins, 200 squats, 300 lbcs while one partner climbs the stairs runs across the top deck and back down the stairs to trade off. PAX would plank with a little Pilates until all were finished, which wasn’t long. Men were getting it done this AM! Mosey back to start.

while I run to the car for my phone, Sister Act decided to keep the PAX moving calling 20 burpees OYO. Not to my surprise did anyone acknowledge him, asking “where’s the Q anyway?” Once back at the circle, I had to call it, but only 10. Turtleman throws in Moroccan Night Clubs for the remaining  30 seconds. Time!

Announcements: CSAUP relay(sign up by 16th) Rooster Signups, Q Source Sunday Mornings at a Crossroads and Coconut Horse, Gastones Hike

COT Antrax friend’s son(tumor), EZ rider’s Son and a friend passed away 32 years old, Pockets friend Jason Evans at the burn hospital

Thanks for the opportunity to lead this fine AO. F3’s mission and you men are the reasons I get out of bed at 4:30 to do this crazy mess. Great to see us all working hard to push and help each other not only to get physically stronger, but spiritually and relationally stronger. Way to push men! Thanks again!

MW out

Jacked Up!

January 25, 2019 / / 0 Comments

17 fought the fartsack this morning and put in some work at Folsom.  With a slight chance of rain in the forecast, I wasn’t sure of how many to expect.  To my surprise, a wave of pax start rolling in right on time.  After several minutes of mublechatter, it was time.  We had two FNG’s with us this morning, so a disclaimer was given.

Warm-Up: 

Grass Pickers, Hillbillies, Copperhead Squats

The Thang:

Mosey towards the main flag at the entrance of Folsom.  We stopped at the first light pole on our journey to the flag and completed 10 Merkins.  Continue our mosey and stop at the second light pole.  10 Merkins, 10 Werkins.  Mosey on, stop at third light pole and do 10 Merkins, 10 Werkins, and 10 Hand Release Merkins.  Mosey on and stop at the fourth light pole. Here we did 10 Merkins, 10 Werkins, 10 HR Merkins, and 10 Peter Parker Merkins.  After the completion of this set is about the time Sparky comes rolling in hot.  Monkey Humpers in cadence are called as he drives through our crowd gathered on the road.  Had planned on adding a 5th merkin at the next light pole, but there seemed to be a lot of complaining so we skipped this pole and went straight to the flag.

After completing the Pledge, I called the next exercise.  This exercise routine is called Jacked Up.  I knew Def Leppard would like this.   He states that a certain pax threatened him by saying he was going to get “Jacked Up” at the Bourban Chase this past fall.  I do not believe him, and I’ll let him tell you the story sometime.  Anyways, this routine consist of 5 different exercises done with no rest in between.  The exercises called were each done in cadence; 50 SSH, 40 Seal Jacks, 30 Plank Jacks, 20 Crossover Jacks, 10 Smurf Jacks.  This really burned the calves and feet.  Might as well do this again, except this time each exercise was done single count.  This was not a crowd pleaser routine, which means I will repeat again in the future.

Next we took a short mosey to the parking lot up near the entrance.  11’s are called, and exercises used were Jump Lunges and Corkscrews.  Started with 1 Jump Lunge on the curb, mosey to other side and do 10 Corkscrews on that curb.  We continued this until the numbers are flipped and end with 10 Jump Lunges  and 1 Corkscrew.

Next we started to mosey back down the road leading into Folsom.  We stop at the first light pole we come to, and the pax are fearful of a repeat of the Merkin madness.  Instead we do 5 Burpees.  Continue our mosey and stop at the 2nd light pole we get to.  I’m sure most know where this was headed.  Here we do 5 Burpees, and 5 One Leg Burpees.  Continue on to we reach the next light pole.  We do 5 Burpees, 5 One Leg Burpees, and 5 Walmart Burpees.  I personally like the Walmart Burpee, but others not so much.  This is when you squat down like a normal Burpee, but you go to your six and roll back to your shoulder blades.  Then roll forward, and when your feet hit the ground, put your hands in front and jump back to plank.  The rest is like a normal Burpee.  Continue our mosey to the 4th light pole and do 5 Burpees, 5 One Leg Burpees, 5 Walmart Burpees, and 5 Wolverine Burpees.  And finally stop at the 5th light pole.  Here I called an Omaha and we just did 5 Yurpees.  This is when the Merkin at bottom of Burpee is a clap merkin and on up portion there are 2 Tuck Jumps per Burpee.

With time to spare, we took a short mosey to the pavilion.  Here we did 5 exercises, all in cadence.  Started with 10 Hip Slappers, 15 Imperial Walker Squats, 20 Dips, 25 Mountain Climbers, 30 Rocky Balboas.  Rinse and repeat.  Mosey back to flag.

Announcements:  Q Source on Sundays, CSAUP on 2/23, Rooster on 3/2, Rice & Beans on 1/29

Prayer Request

Nameorama

Honor to lead today men.  Appreciate everyone pushing hard.  Welcome to F3, Nothin(Josh Ewing) and Blue(Zach Ewing).  Good work today men!

 

Sister Act

 

 

Block Run

January 25, 2019 / / 0 Comments

13 at Midoriyama for what was an up and down weather day. It started out at 60 degrees and rainy in the morning. Then we had clear blue skies. YHC thought it was going to be a perfect evening to workout….then the cold front started moving in and the temps were dropping rapidly. The wind really picked up just in time for 5:30. Oh well lets get it done.

Warmup:

SSH x 20ic

Don Q’s real slow for stretching x 10ic

Alternate High knees and butt kickers

5 Burpees OYO

The Thang:

Def Leppard was given a  choice of option 1 or 2. His leadership wavered and Broke had to make the choice. Opt 2. Let’s mosey. We went to the far end of the park and back.

Pledge

Partner up and one partner get a block from the truck. We went to the top of the parking lot and lined up. P1 does 10 blockees then runs to the other end of the parking lot where P2 awaits, P2 at the other end of the parking lot does 10 merkins, 10 lbc’s, 10 squats-rinse and repeat until P1 gets to you.  P1 goes back to his end and starts the exercises while P2 does the blockees. We did this for about 10 minutes. Slaw was the site batfipper today, in the absence of Sister Act, and poor Broke was on the losing end of this.

Next we lined up on the curb for some 11’s. Tiger Squats on one side and…..Def Leppard was asked to provide a 2nd exercise but refused to take a leadership role so Wojo stepped up and said one leg dead lifts.  We got it done!

With a little more time to go we went back to the first exercise with the blockees for another 10 minutes.

Time!

COT:

Announcements-50 mile CSAUP get signed up, Rooster teams forming, Q Source Sunday about Leadership Development Process(LDP)

Namerama

Prayer Request-Tooltime and our F3 brothers going to Peru, Def Leppard’s wife having knee surgery in February, each other

Moleskin-I spoke a bit about my word for this year-Prayer. We are influenced by who we hang around and the way we spend time with God is through reading his word and prayer. Spend some time doing both of these things and you will find you will start to act and be more Christ like.

 

 

It RAINED and 7 HIMs POURED It On

January 25, 2019 / / 0 Comments

7 HIMs showed up on a gloomy and rainy morning to join me and push themselves at The Goat.

As the clock hit 5:30 we moseyed down to the gazebo… as there were no FNGs and I’m an idiot, I forgot to do the disclaimer (does that qualify as a late disclaimer?).

 

Warmarama:

Side Straddle Hops, 20 IC
Imperial Walkers, 15 IC
Moroccan Nightclub, 20 IC
Low Slow Squat, 15 IC
Don Quixotes, 15 IC

 

After this we went ahead and got The Pledge in.

 

Thang:

6×6 @ 30×15

The plan was to do six sets of six exercises with a run around the block between each set.  Each exercise was 30 seconds AMRAP with 15 seconds in between to transition to the next exercise.  With the likelihood of rain, and possibly heavy at times, the run was deleted… sort of.  The exercises were LBCs, Jump Squats, Merkins, American Hammers (Hammer Time!), Lunges and CDDs.  The idea was two exercises for each of core, legs and arms.  At the end of the third set the rain had let up a bit and I inquired the PAX for their opinion on whether we should take a lap.  Someone running by heard my inquiry and replied, “It’s not that bad!”  So we took a lap.  After the lap with three sets down and three to go I restarted the timer and in the middle of the jump squats the tablet decided to reboot!  The PAX were excited about the opportunity to finish out the next 25 minutes with jump squats!  ALWAYS have a backup plan!  I threw the tablet to the side and started up the workout timer on my phone, but we did get a bonus set of LBCs and jump squats.

With the sixth set completed we finished up with some Mary.  The caller had the choice of running around the block, or staying in the shelter and doing 50 SSH while the rest did their called exercise.  Called exercises were Crunchy Frogs, Flutter Kicks, Freddie Mercurys and Squat Jacks…  TIME!

 

Announcements and Prayer Requests:

Rice and Beans Tuesday 29th – if you signed up, then show up at 6:15 at The Pointe for Clown Car to Charlotte
CSAUP Feb 23rd – sign up by Feb 16th
Rock Hill – The Rooster II – March 2nd
Tool Time – upcoming mission trip to Peru
Breaker Breaker – family and friends with health issues
Anchorman – mother-in-law, thanks for prayers offered so far and request for continued prayers
All our AOs – take the time to read the backblasts from other AOs and lift them all up in your prayers
Shad Rap – foot surgery

Ended with COT!

I was truely blessed to Q today… Thanks to Dr. Suess for asking more that once.

Does it rain every Thursday?

January 24, 2019 / / 0 Comments

The 3rd core principle of F3 is “Our workouts are held outdoors, rain or shine, heat or cold”. The key in that phrase is rain. Lately, it seems like it has been raining every Thursday. This is not a complaint, just an observation. YHC will take a little rain over blazing heat any day.

YHC rolled in just before 0530 to find several HIMs that overcame the fartsack on this rainy, yet mild morning.

0530 so let’s get going.

The Pledge.

No FNGs so very brief disclaimer. Instructions on the route. Run towards Snoballs. Go half as far as you want to go, then turn around and run back. If you see any Diablo Sammiches, give them a friendly wave and keep going.

At one point in the run, we got a honk from a passerby. Saw later on twitter that it was Cheesehead. Aye!

Everyone returned back to The Pub.

Prayer Requests
Tool Time and the team headed to Chimbote
Diva and M and their new 2.0
Whetstone stones and blades

Close in prayer

As always, thanks to the PAX for coming out. Great group of HIMs. Until next time.

diablo sammich

January 24, 2019 / / 0 Comments

Today was the launch for Diablo Sammich, the premier (and only) rucking AO in Gastonia. I got there just a few minutes early and saw HIPAA unpacking his trunk with his ruck and shovel flag ready to go. A few others were under the overhang thing at Snoballs trying to avoid the rain for just a few minutes. When 0530 hit, we started with the pledge (no disclaimer but no FNGs so minor Q fail). I explained my general plan and we took off with our packs on a fellowship mosey-this is, in my opinion, one of the best parts of rucking-getting to know the guys around you and what is on their mind. The pace is very comfortable and you can adjust how hard you want to work by loading more weight or carrying things. First time, we are just going with the rucks and no extra weight…..for now….this will change in the future. We went up Gastone’s hill and reminisced about doing burpees at each mailbox-none today. We continued on past Food Dog (the name mine and Dr. Feelgood’s kids called Food Lion years ago) then back to start. On the way we saw a few neon flashes go by-they sounded like Diva, ToolTime, and Defib but not really sure who it was. We got back to start and everyone gloved up.

I introduced the group to “BEAR WITH ME”  from GoRuck. This involves a lot of bear crawling with exercises using the ruck. We started with bear crawl X 20 yards and went back and forth with the following exercises on each end: Squats X 20 (bear crawl) + Merkins X 20 (bear crawl) + Ruck Curls X 20 (bear crawl) + Flutter Kicks holding ruck above head X 50 (bear crawl) + Mountain Climbers X 20 (bear crawl). This was a good shoulder burner and I think I actually enjoyed the bear crawls-first time EVER for me and I can promise you the bear crawls will be part of future diablo sammich workouts for me. We still had some time so I pulled out the sandbag and we did a few rounds around Snoballs in groups of 3. Either (PAX 1) carry the sandbag or (PAX 2 and 3) carry 2 ruck sacks and do a lap around Snoballs or plank (PAX 4 and 5) while the other 3 PAX do the lap. This was actually not too bad and could benefit from more weight in the future. I have plenty of options and will improve this in the future. We were almost out of time so we loaded up our rucks for 1 final lap around Snoballs with the last third of the lap in a bear crawl which finished in Lake Whoopeegonnagetcha in the parking lot.

BIG THANKS to those who showed. I really think this can be a great introduction to F3 for those who are uncomfortable coming to a boot camp or a running AO. By adding weight and carrying heavy coupons during the hiking part, you can push yourself as hard as you want. I promise you it will be as easy or hard as you are willing to try. Like all other workouts we do here, it won’t get easier but you will get better. Bring an FNG so they can see what F3 is all about. We have some great guys here in GasHouse. Rucking is an easy way to get to know the guy in the dark you work out with. Giving this a try might even get you bold enough to try a GoRuck event-at least one of these should be required for every GasHouse PAX in my opinion. It is incredibly hard but a huge team-building experience that will push you farther than you think is possible. Check out their website when you have a chance.

We finished with announcements, namorama, and quick prayer. Come check us out next week. Bring a (durable) ruck or weight vest or whatever weighted object you want and try some Diablo Sammich.

Whoopee

Hacksaw, Hoooooooooooooooo!

January 24, 2019 / / 0 Comments


Just like the legendary wrestler, when Hacksaw posts for an F3 workout, you know you’ll get max effort, tons of heart, and grit! Hacksaw has been a loved and cherished member of the Folsom gang for quite some time now. He has introduced several FNGs (a ton if you include the wrestlers he invited), he has shared his heart with the group, he has done it all except Q. As we started the new year, I have a few things in mind I’d like to help make happen at Folsom and having Hacksaw Q workouts was high on the list! With all that said, here’s the deal!

It was rainy and wet this morning but I knew there would be people who came out to support our friend Hacksaw. As 5:30 am approached, I saw a few guys who don’t normally post at Folsom during the week like Def Leppard and Broke make their way to the circle as we start. Thanks to all of you that came out and make the special effort to support this VQ. 10 men on a wet January day is solid! FWIW, yesterday I told Hacksaw 10 blocks would be enough.

As Hacksaw and I talked about this workout this week, it seemed like “You vs You” kept coming up and it really turned into a theme today.

Warmarama:

Montross kicked it off with a little warmup
SSH, 15 IC
Don Quiox….Windmills 10 IC
Toy Soldiers – 10 IC
Hillbillies – 10 IC

Thang:
I hand it over to Hacksaw who has a surprise waiting for us at the bottom of the parking lot. He leads the mosey to the bottom of the lot. Blocks! Wonderful! Each man grabs a block and heads for the shelter.

Dora…well, it wasn’t quite Dora so we’ll call this Hacksaw 1,2,3. He kept it simple, which is always good on a VQ. Simple but hard!
100 shoulder presses, 200 curls, 300 squats with the blocks. Most guys broke it up into chunks and rotated between exercises. It was “You vs You” at it’s best. I’m sure I wasn’t alone when I thought to myself “200 curls, good Lawd!” However, everyone kept working and picking away at it as best they could. We ate that elephant one bite at a time!

As everyone finished up, Hacksaw has another surprise. 25 burpees! Nice push by all the men knocking these out.

Hacksaw hands the reigns over to Montross with about 15 minutes to go. We run to all the shelters looking for a dry floor, but none were to be found. I wanted to crush everyone’s abs but I really didn’t want to lay down and swim this morning (Shelby scarred me fellas).

Quick thinking and an audible, let’s do 11’s…make that Dirty 11’s across the lower parking lot. Side Straddle Hops on the far end, Mike Tysons on the near side. As time wound down, I pulled all the guys together for a few quick words about “You vs You” and we all knocked out the final 10 Mike Tysons together.

Mosey back to the main parking lot and we have a minute left so 22 For The Vets, on my count. I handed it over to Hacksaw for a few final words. Time!

Announcements: CSAUP coming 2/23/19
Prayer Requests: Shad Rap, Asher (brain tumor), Roadie, Lois (Hacksaw’s Mother-in-law), and Rockabilly’s grandma. I hope I didn’t forget any here, but I feel like I”m missing one. The wise ol’ Leppard also asked us to also pray for all the F3 guys. He made the point we all have things going on that need prayer, sometimes we may not share them, sometimes we do, but we all have struggles. Agreed! YHC took us out in prayer. Just know we prayed for all you guys today!

Moleskin:
Thanks to Hacksaw for stepping up. I know he was a little nervous going into it, as I suspect you all were the first time you Q’d a workout. When it comes down to it though, all you need to do is sign up and get with your F3 brothers for suggestions and support.
You make a plan, and you execute it. That’s all it is! It won’t always go as planned (as I turned ab work into 11’s today), but you’ll figure it out and the PAX will help you! I really like co-Qing with a verteran PAX your first time.

I told him about that little boost of adrenaline you get when you Q. It was cool to see Hacksaw look over and say ‘the Q-juice is real’! If you haven’t Q’d a workout, ask your Site Q to get on the schedule or ask me!

I’ve already asked Hacksaw and Roundup about a little father/son co-q on a Saturday in the future. That is going to be a beatdown.
They may even break out the wrestling mats so keep your eyes on the Folsom Twitter!

  • Montross

Shoulder Burn

January 24, 2019 / / 0 Comments

14 at Midoriyama for a GD special.

Quick warmorama (starting with burpees of course), then a circuitous mosey so YHC could warm up.

Circle up for count off and modified Dora. 3 man teams doing AMRAP merkins, LBCs, and squats at opposite ends of the parking lot. This sort of fell flat due to Midoriyama’s inability to count past 2 and YHC’s inability to explain things clearly (who gave this man a teaching license?)

Move to four corners w/25 chilly jacks, 50 jump lunges, 75 Moroccan night clubs, and 100 LBCFs.

Next up is an improvised shoulder burn: pick a parking space, 11s with Mike Tyson’s on the curb, bear crawl to end of the white line, crab cakes, and then crab walk back. Shoulders will remember this one for a while.

Mosey (with a twist) to flag for bookend burpees.

Announcements: 50 mile CSAUP Feb 23, Rooster CSAUP in Rock Hill March 2, Rice N Beans Jan 29 6:15 meet at the Pointe Church, Q Source every Sunday at 7:30 after Crossroads and Coconut Horse, 2nd F on Fridays at 5 in Belmont.

Prayer Requests: Leadership team from last year, especially Tool Time traveling to Peru, Anchorman’s Mother-in-Law, all PAX.

C’mon Man, Its not that cold

January 23, 2019 / / 0 Comments

It is 5:30am and everyone is there, and sadly there are only 6 HIM’s. Why you ask?  Either they were fart sacking or scared. It was 34 degrees, and at some AO’s that is a heat wave.

We say the pledge then get started.

Warm-ups:
SSH (20 IC)

Whoopee breaks off to run and the rest of us mosey down Riverwood Pkwy to Gastone’s hill. At each street light that is working we perform 10 squats. When we arrive at Village Ridge Drive I thought of a brilliant idea. Lets sprint up the hill and perform 20 merkins at the top. Definitely regret that halfway up especially with the weighted vest on, some day others will follow.

We mosey back down the him and make it over to the PVA at Dollar General and knock out two rounds of 10 Derkin with shoulder taps and dips.

Mosey to the Food Lion lot and check the integrity of the brick wall with a 1 minute wall sit.

Onto the old HT parking lot. We are going to do lightpole suicides.  We started with 10 squats then ran to pole 1 for 20 squats and back to start for 10 squats. Ran to pole 2 for 30 squats then back to start for 10. Ran to pole 3 for 40 squats and back to start to finish with 10.

Then same concept with Burpees, but with 1, 2, 3, and 4 instead.

Lunged to next row. Then one at a time we did single suicides and your last leg was against the HIM next to you. That was to push each other. More lunges and more sprints.

Onto the wall for some dips and derkins then back to Snoballs for 50 LBC’s with Whoopee.

Announcements: Whoopee is starting a low impact Ruck site on Thursdays at 0530. Here are the rules. Bring something heavy and Ruck.

Prayer request: please continue to keep my father in your prayers. He is getting stronger but a long way from back to normal.

And I want to extend mad props to What’s Up. He is down about 10-15 pounds and every time I see him post he gives it 110%. Keep pushing the rock!!

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