Month: April 2019 (Page 2 of 9)

A Festival warm up at the Yank..

April 28, 2019 / Blart / 0 Comments

While I was spending some time in the library just doing some research I realized Ancorman needed someone to take the Q at the Yank . So I felt it was time to take one…it went like this…

WARM UP

SSH 10 IC

MERKINS 10 IC

LBC’S 10 IC

IMPERIAL WALKERS 10 IC

First thing was to mosey around the front side of park to demo the lap that would be the timer for our tabatha set up on center stage. One man runs a lap while others do provided exercises that were marked on pavement. Those included…

Curls

Jump rope

Plankjacks

Tricep press

Mtn climbers

OH press

LBC’s

SSH

Chest press

American hammers

Merkins

Burpees

Squats

Next we mosey to lot across from Bank or next to that restaurant or beside the church well right up the rode anyway…for 11’s Mike Tysons and WW1 sit ups

Then on way back to center of park we stopped for 22 merkins on the railroad tracks.

By this time folks were setting up for the Festivities that would be happening later in the day so we moved our coupons and went up to the turd shack for a little wall work .

This would include some hippslappers, wall sits, tricep presses, and derkins..

Finished just in time for the kettle corn..

Announcments: 2nd F at Lewis Farm was last night

Mt Mitchell hike May 5th leaving from GSM at 5:30 see Gastone for more details

SFN May 25th

MOLESKIN: It has been to long since I had posted at the Yank lots of things to use in a workout there need to get back to use more next time. We all hear each other say how F3 has improved there lives it is truly amazing how it just continues to happen. I have found as I continue my F3 journey that the men around me still keep getting stronger and stronger thanks to you men I have someone to push with ..A.B.T.

Praying request, those on IR, Kotters, family members sick and others I may have forgotten

Out with PRAYER

Living on the Edge at Crossroads

April 28, 2019 / Dr. Seuss / 0 Comments

It was a great morning at Crossroads. In fact, it was quite interesting.

Thang:

2 Rucked Boar’s Nest

6 Ran

(2 put in a cameo appearance: Hacksaw; Slaw..fast and furious)

There was almost blood thanks to Sister Act; the man has some quick reflexes..as does Mayor, who is also quick to forgive. Oh, the humanity..and SA lived to tell about it.

Q Source:

8 for Q Source: Montross off to church; Pizzaman joined us.

In summary: from APRIL 21, 2019 BY DANCING IDIOT STUDY (Q1.11)

“A Leader is a person who is able to influence other people to Move to Advantage. Movement is action taken to further Purpose, and Advantage is a superior circumstance achieved by that Movement. Leaders are Disruptive in that they cause a disturbance to a Group’s Status Quo by first visualizing an Advantage and then articulating it to the Group’s Members so persuasively that they begin to Move toward it.”

“It (Faith) is dynamic rather than static, in that it is either Accelerating or it is Decelerating. It never just is.”

Also, a reference from Jeff’s sermon on Psalm 13:

“I listen to myself far too often. Speak truth to yourself! We read the Bible so we correct ourself-to preach to ourself”.

So, study to accelerate your faith and your relationship with Christ, as well as to renew your minds; continue posting to accelerate your fitness and your relationships with other PAX.

Announcements:

Hike to Mt Mitchell-May 5

Speed for Need-May 25

Prayer Requests:

Each other

PAX Family members

Thanks, Stroganoff, for the Coconut Horse Backblast..which I used as a template, as it was so applicable.

Thanks to Crossroads PAX for your participation and for the opportunity to Q and lead Q Source. (YHC will work on his video and camera skills).

Aye!

Seuss

Living on the Edge at Coconut Horse

April 28, 2019 / Stroganoff / 0 Comments

It wasn’t very gloomy. In fact, it was quite nice.

We ran…..5 miles.

There was SV blood thanks to Sargento.

The Q went crazy and we ran the normal route in reverse……oh, the humanity and we all lived to tell about it.

4 for the Q Source after.

It was fun.

Until the next one.

Aye!

Stroganoff

Phones today aren’t made to last

April 27, 2019 / Clavin / 0 Comments

Arrived early to set up for today’s pain lab with once again unconventional materials for our beat down . During setup Voodoo arrives to help telling story of how his phone left him High and dry no longer functioning ( he’d been admiring my tonneau cover of which the money for his new phone HAD been originally earmarked! Only phone story to top that came about five minutes into workout when Cheesehead tells me of working on Sweet Leafs batting only to have an amazing line drive catch him just one side of pelvic area destroying his phone!!
Sledge o matic kept thinking star on shirt was for Dallas….NEVER!! Not a Jerry Jones fan … in fact if Satan and the minions of Hell played Dallas Cowboys ….. well …. I’m supporting ole Berlzebubba. Shirt is in honor of Steve Rogers the Original Avenger ( Endgame starts this weekend in case there’s still one person on Earth who did not know this)
Onto the workout …timer of two water buckets carry to Island and back…. much mumble about how one bucket or another became heavier after someone must’ve added more ( buckets were yellow ….. so who knows?)
Next was 5-6 coupons carry to other side of parking space build wall , reset …. same as next which had landscaping blocks.
Then station for pax choice of which I quickly removed coupon to add for curls or presses followed by dips at bench’s .
Next was a BIG favorite …. wood chopping with an axe( much mumble about chain saws…. I advised all of great form and how we are real men needing only an axe!
Shovels and a hay fork next …. you can visuslize that ….
Shrug or curl with two sand filled buckets next and ending with two stations of choice ( I offered lbc and merkins which I believe most used)
Music provided was Five Finger Death Punch of which my M had said she’d been listening to a lot anc I wanted to check out with Apple Music … much anger in these men( plus bad language … thankfully no 2.0s present) I do like some of their more radio ready songs.
After one time through stations had group to assemble for s break where we circled up bent over and tried to ripcord start our ‘lawnmower’ of which we had unfortunately left outside all winter … 10 pulls and nothing! So if you used right hand switch to left , vice versa, using other hand try again and on tenth pull it starts!!!! So with our arms stretched out in front we now lunge walk around an island in parking lot only to find two of our kids toys that they left out in the weeds and tall grass of which we clipped ( ( jump squat) and continue remembering to chastise our idiot children for leaving stuff out in the yard….. until…. jump squat because we forget about that rock in the yard that broke the blade and ended our mowing for today! There was some mumble about riding mowers and self propelled …. blah blah blah …. be glad we didn’t have to pull out the old spinning push mower and need to sharpen THOSE blades !!We also had another break with about 17 minutes to go where partnered up for wheelbarrow around the island …. that was tougher than thought!
To give a breather I collected phone and fix an early namearama of PL , return for one more station and here comes boot camp back a little early , so let’s gather for 10 minutes of Mary which I lead off with Makhtar N Diayes ( Up/ down plank 10x ) and we made most of way around pax … fun moment came when Hush Puppy didn’t want to be left out , so he moved up in front of Broke to give us a backwards baby maker ( thrust hips up) for which someone remarked if you were doing it right you wouldn’t need to move 🧐
Finished with announcements on Lewis Farm bonfire tonight, Belmont 5k / fun run May 25 (SFN event as well)…. sign up!
Yhc prayed out …. prayers for Anchorman, Cheeseheads mother in law, Youth at Bethlehem Church who lost Middle school pastor , service tonight, there were 2-3 others cannot remember

It was a great honor to lead ! I don’t get many Saturdays off to stay for entire workout …. so thank you …. all did very well and as a final note …. keep encouraging Cheesehead who has now lost 60! Pounds!!

sandbag toss

April 25, 2019 / Whoopee / 0 Comments

Today at Diablo Sammich I wanted to try something new. We had the usual guys there so I knew they could handle it. We started with the Pledge then off we went with my sandbag-Dry Rub carried the bag and when we go to the old Harris Teeter, we started in with the sandbag toss. One pax picked up the bag and threw it (without carrying it any steps) across the parking lot and back. The rest of the pax did laps in the lot with exercises at each light pole. We each took turns throwing the bag. Exercises were either Merkins or Squats depending on which lap.

Next we moved over to the loading dock. We did 5 laps of walking to the dock, jumping/crawling up the dock then mosey x 1 lap/bear crawl X 2 laps/lunge X 2 laps (total 5 laps) down the walkway.

We saw a few Pub Runners come by. A few obscenities were exchanged then we kept on going. We moved on to the other side of the lot and repeated the sand bag tossing process again. I think we all agreed this was not Dry Rub’s first time doing something like this. He threw that sandbag around like it really was not that heavy. Then all of a sudden, a Pub Runner busted out of the road, grabbed the sandbag and ran amongst us……no words were exchanged, just a funny grin then he dropped the bag and took off. Roscoe gets double credit for this am-glad you stopped by. You are welcome anytime. We continued on. Once we finished, we Indian-run-with-the-sandbag-tossed our way back to start dodging cars along the way.

Great morning men. Sand bag toss was more fun than you would think and will be making a return in the future. If you have not been to Diablo yet, come out and try it. These guys are pushing the rock and working their butts off.

Whoopee

PREBLAST: F3 Gastonia SPEEDFORNEED Belmont Classic 5k

April 25, 2019 / Sister Act / 0 Comments

SPEEDFORNEED IS COMING BACK TO OUR REGION AND THIS TIME WITHOUT THE RAIN!!

F3 Gastonia, many of you have seen the Tweets, Retweets, and more Tweets about SPEEDFORNEED!! Now it’s your opportunity to be a part of this great organization. Join your brothers from F3 Gastonia and F3 Nation for our 2nd SPEEDFORNEED event of 2019. If you’ve never heard of SPEEDFORNEED, watch this video from F3 Gastonia’s Community Foundation Event last year. 2018 – Speed For Need – Gastonia Community Foundation Run . If you have any questions feel free to contact me.

RACE EVENT: Belmont Classic 5k
DATE: Saturday May 25, 2019 at 8am
WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
REGISTRATION WEBSITE: https://localraces.com/events/belmont-nc/belmont-classic-5k
OTHER DETAILS: *When picking up packets please inform them that you are running with SFN*
MEETING POINT: F3 Nation SPEEDFORNEED tent and chairs
HOST F3 REGION: F3 Gastonia
DRIVERS:TBD
TRACK COMMANDER (TC):TBD

Interval training

April 25, 2019 / Tyson / 0 Comments

Its 530 circle up….I promised no burpees today. SSH x6 let’s mosey to the soccor field. Line up on the line. Sprint to other side of field. Jog back soon as you get back sprint. X6. Sprint to other side x6 jump tucks walk back x6. Mosey to the lake hill, walk about half way down. Sprint to top x20 jump squats walk back down x3. Sprint to top x20 merkins walk down x3. Sprint to top x10 release merkins walk x3. Sprint to top 30 sec planks walk x3. Mosey to pole x3 merkins. Sprint to next pole x4 merkins sprint x5 merkins sprint x6merkins sprint x7 merkins sprint x8 merkins sprint x9 merkins sprint x10 merkins. Mosey to the flag Pledge TIME. Announcements: hike may 5th prayer request: wojo family oompa’s family boudin

The V Omaha at Folsom

April 25, 2019 / Big Pappy / 0 Comments

Due to the holiday travels, only 2 HIM’s came out to Folsom this morning. It was a beautiful morning to get some work in, but the lack of HIM’S caused the YHC to call his first Omaha and all went well.

Warm Up:

We did some toy soldiers, cotton pickers, and moroccan nightclubs. I have seen moroccan nightclubs call in our brothern in the past, but not today.

The Thang:

We moseyed to the flag pole stopping at each light post calling Mary exercises. YHC does not remember the quantity or type but the usual’s were all represented. There were burpies, lbcs, squats, mountain climbers, and many others.

Once at the flag pole, we pledged and moseyed back calling Mary again at each light post. The big boys and merkins appeared to be the most popular.

Once back, Volt had to leave for work so we did the COT. This was awesome as Volt usually does not get to partake in the COT during the weekdays due to work responsibilities. Volt is embodies consistency, has great integrity, and mythical strength. It was great to have the opportunity to get to know him better. He is an awesome HIM.

There was still some left so the YHC moseyed around the parking lot several times doing dips and steps up at each shelter and at the dock. Finally wrapping up by watching the beautiful sunrise over Folsom and thanking the good Lord for allowing me to see another one.

Announcements:

Lewis Farms Event on Saturday

Prayer Request:

Volt and Volt’s brother, Big Pappy’s family, and the unspoken and needed prayers.

Burn to a Cinder… Block

April 24, 2019 / Watts Up / 0 Comments

Since this is Spring Break, YHC was expecting a low turnout. Only knew of 4 HC. Was glad to see the Cramerton/Belmont crowd show and we have a FNG – Daniel. YHC asked Whoopee to give a proper disclaimer. That being done…

Warmup:
GoofBalls x 10 IC
Moroccan Nightclubs x 15 IC
GrassPickers x 10 IC
As two of these are Whoopee’s favorites, he protested by flopping on the ground claiming to be doing real stretching. Either way the warmup was completed…
Having arranged this for last week, when YHC thought he had the Q, Clavin brought a load of coupons with him this AM. Everybody grab themselves the block that called to them.

The Thang:
Meander with your coupon to Robinwood Crossing Shopping Center stop in front of dry cleaners

Four Corners Escalator Up– 10 Derkins (Feet on Blocks) at first corner, 10 Derkins + 20 Dips at second, 10 Derkins + 20 Dips + 30 Incline Merkins (Hands on Blocks) at third, 10 Derkins + 20 Dips + 30 Incline Merkins + 40 Coupon Chest Presses at fourth
Lots of mumblechatter on this one, particularly from our Nantan.

Given YHC is not a runner, it only seemed right to do a lap around parking lot.
Upon our return, all were a little disappointed all the blocks were still accounted for and in fact had not moved from where they were strewn from the last exercise.

Pickup your block and stack them near the wall of the old HT.
Assume the People’s Chair – Pass all the blocks from L to R and then back R to L.
Recover, shuffle positions and repeat.

Find your block and partner up for Greta 1-2-3 – 100 Overhead Coupon Presses, 200 Coupon Curls, 300 Coupon Squats – P1 carries their block to turn around and leaves it. P2 retrieves it.
YHC failed on the explanation of this one as Dirt and Top Hat left their blocks at the wrong spot on the initial run portion of this one. An error they fixed, but not without letting YHC hear about it.
Omaha’d to 100, 100, 100.

Pickup your block and head to wall in front of South State Bank.
At this point Stroganoff claimed he needed to get to work and headed off….
10 step-ups with the block (5 per side)
Return to Snoballs and gently return the borrowed coupons to Clavin’s truck.

YHC left tooooooo much time, so there was a good bit of Mary.

Mary:
Whoopee – Flutters IC x 25
TimeFrame – American Hammers x 10 OYO
YHC – Oblique Crunches x 10 each side OYO
Dry Rub – Plank for a while plus a Whoopee 15 count.
Dirt – Freddie Mercury and Mercury Freddies both IC both x 10 or maybe it was 15 or was it 20?
Clavin – YHC can’t remember the name of this. High plank down to elbows and then back up. IC x 10 or was 15? These really sucked as the pavement at SnoBalls is not good for the elbows.
Top Hat – Big Boy Situps x 10 OYO

Time!

Welcome FNG Stinky Bird.

Way to push the block everyone!

Announcements:
2nd F event for Monk departure on 31-May
Cinco de Mitchell – 05-May
2nd F event Saturday – Lewis Farms
Belmont 5K (SFN event) – 25-May

Prayer Requests:
HIPAA’s Aunt
Anchorman’s Mother-in-Law
Sargento’s Mother-in-Law
All who haven’t posted in a while.

Moleskin:
It is an honor to be given the opportunity to lead. In the 3 months I have only Q’d 4 times… Still trying to get that aspect down. I want to try to be challenging while also trying new things and with the right timing. I appreciate any/all feedback.

I want to thank all for the support and encouragement. The alarm goes off early in the morning and it wasn’t for all of you, the fartsack would win.

Watts-Up powering down.

How is a running AO my first Q????

April 24, 2019 / Rockabilly / 0 Comments

YHC pulled into Prison Break at 5:20 with Roundup already waiting and Oompa Loompa in his car, shortly after Lion King pulls up and we see a truck that looked a lot like Sparky but we knew better…. or did we? Turns out Sparky was on time! We chatter for about 2 minutes then we head out, Montross, Sgt. Hulka, and Tyson were there early (thanks for the flag Montross) Oompa, Pappy, and YHC Ruck/walked while everyone else burned the road up. 6:15 is here in no time, pledge, prayer request, COT.

Q fail I forgot to see if we had announcements.

prayer request: each other, Big Pappy’s Family, Lion Kings Friend, Sparky’s coworker’s Mom. I hope I didn’t forget anything, if I did I apologize.

Thank you men for letting me Lead! You guys help me more than you probably know.

Month: April 2019 (Page 2 of 9)

A Festival warm up at the Yank..

Living on the Edge at Crossroads

Living on the Edge at Coconut Horse

Phones today aren’t made to last

sandbag toss

PREBLAST: F3 Gastonia SPEEDFORNEED Belmont Classic 5k

Interval training

The V Omaha at Folsom

Burn to a Cinder… Block

How is a running AO my first Q????

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