Month: April 2019 (Page 3 of 9)

Arrival, just a bit before 0700.  Brought my neighbor Trivago along with his son and friend and we had two more FNG’s to add to the collection of HIM’s.  Even pulling in last minute the parking lot looked a little bare, mainly a couple of Painlab enthusiasts (thinking VooDoo and Hunkajunk) but as the clock neared the looming hour the PAX appeared.  Started off with the Pledge since that is always what I leave out.

Pledge:

Disclaimer:

Warm Up:

SSH / 20 IC

LBC / 20 IC

Merkins / 10 IC

Monkey Humpers / 20 IC

Painlab off with VooDoo, I’ll take the Bootcamp.  Up to FPC we stroll, Roscoe leading the pack and my two FNG’s who just happen to be college soccer players just inching to stroll faster.

We’re going to blend exercise and devotionals today boys’.

Step’s at the FPC Pad:

Partner 11’s:

Bottom is 1 Booyah merkin counting up, top is partner derkins counting down

At finish we:

Read 1 Corinthians 15:  35-43 (well, I read what I could through my foggy spectacles)

A message from Billy Graham:

As we approach the celebration of Good Friday, I’m reminded of the seven sayings of Jesus from the cross and the glory and the power in each saying.

Jesus was alone. He had come to His own, and His own did not receive Him. When He was being arrested in the garden of Gethsemane, we are told that “all the disciples deserted him and fled” (Matthew 26:56). The crowds who had so recently shouted, “Hosanna!” would soon shout, “Crucify him! … Crucify him!” (Matthew 21:9, 27:22–23).

Now even His loyal Twelve had left. And at last we hear Him cry out, “My God, my God, why have you forsaken me?” (Mark 15:34). Not only had He been forsaken by His human companions, but now in that desperate and lonely hour, He—because He was bearing our sins in His own body on the cross—had been forsaken by God. Jesus was enduring the suffering and judgment of Hell for you and for me.

How can you show your gratitude to God for allowing His Son to endure the shame and suffering of the cross?

Four Corner Hurlers:

Corner 1 – Merkins / Corner 2 Squats / Corner 3 SSH’s / Corner 4 LBC’s – 20 at each and after each corner return to center to knock out 5 Burpees.  Rinso/Repeato

Read:  1 Corinthians 15:44-49

A message from Billy Graham:

Good Friday celebrates the day our Lord died for our sins on the cross. I have often sat by the hour and tried to imagine the agony and suffering He went through because of our sins. At one point He said from the cross, “It is finished” (John 19:30). He meant that God had accepted His work on the cross as the penalty for our sins.

Christ’s death on our behalf is the reason God can forgive us and still be just. And His death teaches us the depth and breadth that there should be in our forgiveness of one another.

While that holy Friday was tremendous, it was only a prelude to Sunday morning when He was raised from the dead. Godly women had come to see His tomb, but angels made the glorious announcement, “He has risen!” (Luke 24:6). His resurrection guaranteed that we, too, will be raised, if we are believers and obeyers of His Word.

As you celebrate the truth that Jesus came from Heaven to redeem you, are you reflecting His likeness to those around you?

Triple Nickel:

5 of each, run short distance:

Heels to Sky / Run / CDD’s

Read:  1 Corinthians 15:50-54

A message from Billy Graham:

From Genesis to Revelation, we are warned that “it is later than you think.” Paul writes to Christians in Romans 13:11–12: “The hour has already come for you to wake up from your slumber, because our salvation is nearer now than when we first believed. The night is nearly over; the day is almost here. So let us put aside the deeds of darkness and put on the armor of light.”

There are millions of people around the world who do not have peace at this moment because they have never found the secret of peace. Some of them may have riches today as a result of greed and covetousness; but their souls are lean, their hearts are cold toward God, their consciences are dulled, and their minds are blinded.

They need to know that there is a God of marvelous love who sent His Son Jesus Christ to this world. And as a demonstration of His mercy, Christ—who is the Prince of Peace—went to the cross to make a way for peace between God and mankind.

Are you living in the reality of Jesus’ victory over death? In what tangible ways can you share that victory with others so that they, too, can have life?

Holding Stances:

Pax kept feet at 6″ or planked while one at a time ran to top of hill, a few burpees I think and back down to relieve the next.

Read:  1 Corinthians 15: 55-58

A message from Billy Graham:

Easter is a season of great gladness for those who know Christ. But for those who are without “the light of the knowledge of God’s glory” (2 Corinthians 4:6), there is nothing to rejoice over.

Jesus left us with the great hope and certainty that He is going to return to bring a new Heaven and a new earth where, we are told, there will be no more sorrow, trouble, or death for those who have believed and followed Him. There will be trouble, sorrow, and suffering for those who have neglected or rejected Him.

As Christians, our great task is to obey the command to tell the whole world about Christ crucified, buried, yet risen again. My prayer for you during this season of the year, when we meditate on our Savior’s great sacrifice for us on the cross, is that you will be filled with great peace and hope, because “He is risen!” That is the Good News.

As you follow Christ, are you obeying His command to tell others that He is risen indeed?

Back to the Schiele:

Time:

Announcements and Concerns:

May 5 is Gastone’s hike / Mt. Mitchell

April 27 – 2nd F at Lewis Farm

No QSource at Coconut Horse this weekend

COT/Name-o-rama/Prayer

Welcome FNG’s Show Me The Money and ETrade

We spent the morning basking in God’s beautiful creation, glorifying him in fitness and devotion.  My honor to lead the Pax this morning.  Happy Easter to all, yes and knowing that this is late.

Aye…..Linus

Beautiful morning at Folsom for YHC and the infamous Big Pappy.

Warmed up under the canopy on some benches with 3 Rounds of:

20 dips

20 step ups

Then 3 rounds of:

Start at the parking lot and mosey to the first light post. Exercise at the light and then back at the truck.

100 SSHs and 10 merkins

100 mountain climbers and 10 merkins

100 LBCs and 10 merkins

100 squats and 10 merkins

100 flutter kicks and 10 merkins

50 merkins and 10 merkins

50 American hammers and 10 merkins

Mosey to the big flag at the top and fellowship mosey back to the parking lot

Prayed for our kids and the things they are exposed to in this culture. Hoping and praying for you guys who are raising 2.0s in this world that they will follow Christ. 

Romans 12:2

Wow! Who knew that when I posted on Facebook about needing to get in shape in early January that one of the comments by a high school classmate I now know as Roscoe would totally alter my lifestyle. F3 is my new addiction. I’ve managed to bring along 6 FNG’s so far and now I am leading the workout on a cool spring morning at Mt Hollywood!

The WarmUp

Grass Pickers x 11 IC

IW x 11 IC

SSH x 11 IC with a hitch … you had to be there!

The Thang

We took a WarmUp lap around the Parking Lot and moseyed to the Bus Lot at Ida Rankin for Dora 1-2-3 where we partnered up for; 100 Merkins … 200 LBC’s… and 300 Plank Jacks.

Time to Mosey … to the Mouthpiece Store for some Triple Nickels with Big Boys at the Bottom of the hill and Diamond Merkins at the top.

Feels like a good time to Mosey … to Veterans Park for the Pledge!

At this point … there is only way back to MHMS and it’s all uphill! I decided the best way to eat an elephant was one bite at a time … so we stopped at each plateau of the hill for an exercise or three.

11 Mountain Climbers at the intersection, 11 MCs and 11 Wide Arm Merkins at Crest Street; and 11 MCs, 11 Wide Arm Merkins and 11 Burpees at Burge Memorial.

Catch your breath and let’s mosey back to MHMS for a little bit of Mary … 11 American Hammers with Broke, 11 Flutter Kicks with Orangeman and 11 Dying Cockroaches with Anchorman.

Time!

2 Timothy 4:7, I have fought the good fight, I have finished the race, I have kept the faith!

Def Leppard challenged us last week at Mt Hollywood to take control of this quarter of the year. After the challenge, I decided that the word “FINISH” would drive me through the remainder of the calendar year.

Coming out of the Easter weekend, the greatest example of that word is Jesus Christ on the cross when he uttered the words, “It is Finished.” Fulfilling all He had come  from Heaven to Earth to accomplish.

I challenged the men today to be men who finish! I challenged them to remain faithful to the end!

Jesus hand picked 12 disciples and only 11 remained faithful to the end … let the 11 reps of the day remind us to be men who are “faithful to the finish!”

Announcements

2nd F at Lewis Farm this Saturday … see Roadie for the 411

Rice & Beans opportunity … sign ups are available now

Cinco de Mitchell

Prayer Requests

Anchorman’s Mother-in-Law

Buckeye’s Cousins Family

Boudin’s Surgery

PAX of the week … see Tiger’s post on Twitter

Family, Friends and Students of the Middle School Pastor at Bethlehem who lost his battle with cancer.

YHC took us out in prayer!

What an honor to lead this morning. On January 7th of this year, I struggled through my first workout led by Buckeye where I was named “Doodles” … and now on my 45th workout, I’ve got the Q! I woke up at least 15 times last night just to make sure I did not oversleep and miss this opportunity. Thanks to f3gastonia for the push to be better always in all ways!

Sometime last spring when I was about 3 months into my F3 journey, I had a thought for something a little different. I wanted to put together some type of Field Day where we could mix things up for the normal workout routine, have a little competition, and possibly pull other non-regulars out to Folsom. Long-term, I see this as something that could possibly be part of a convergence…..sort of an AO vs AO competition. Maybe one day, but let’s grow it in baby steps!

With this said, I was pretty excited to put this together. I reached out to HIPAA and Allen Tate for some ideas and thoughts. In the end, I had a few handouts with a list of events, a mediocre logo, and a clipboard because…well, it’s Field Day, you must have a clipboard! With it being the day before Easter and many people traveling, I was a bit nervous about the turnout. Those fears were quickly eased as HIMs were rolling in left and right…23 participated in the first annual Folsom Field Day.

Unfortunately, the usual Folsom parking lot was officially blocked off but everyone figured out pretty easily to meet in the lower parking lot. The flag was planted, which probably helped the visitors find us. Speaking of visitors, we had a lot of guys visiting from other AOs. It was great to meet guys like Doodles, Scribbles, Headcase, Pyle, Beetle Bailey, Yo Adrian and the others! Thanks for visiting!

Warmarama:

20 Side Straddle Hops IC
10 Don Quixotes IC
10 Toy Soldiers IC
There were some negative comments about my warmup but I like to stretch a little during this time! I got ya chatter stopper though…

5 Burpees OYO

Mosey to the tennis courts. The horse track had standing water and the other field is about 20 feet below the road and sure to be waterlogged so I was forced to move this event to the tennis courts. No complaints about this move but I hope to do this in the grass next time.

I had a little race down and back across the tennis courts as a ‘qualifying heat”. I sent the guys who finished first to the left of the courts, the slower guys to the right and we counted off into 2 teams. I did this to try to balance team speed but it really didn’t work out that way. I swapped a guy as well, not realizing I was trading speed away from the much slower team 2. Q-fail. That being said, it didn’t really hurt the event that much, IMO. Instructions were pretty simple, all events were done in pairs. If you were the first pair back, write your name on the clipboard and if you were on team 1 or team 2. 2nd place does the same as does 3rd. My plan was to tally the finishes at the end for team scores. 3 points for a 1st place finish, 2 for 2nd, 1 for 3rd place.

Wheel Barrel Race – Partner 1 (P1) does a wheel barrel to the cones (4 tennis courts) as partner 2 (P2) holds the legs. Switch and P2 does wheel barrel back to start. 2 laps each.

Run/Nur Relay – P1 runs to the end of the courts, nurs back. Switch when P1 returns to start. 4 laps each.

Flutter Kick Relay – P1 runs to the cones and does 10 Flutter Kicks In Cadence. Return to start, switch and P2 does the same thing. 4 sets each.

Hand Release Merkin Relay – P1 runs to the cones and does 10 Hand-Release Merkins, return to start. Switch, P2 does the same thing. 4 sets each. (I noted we did Hand-Release on this event because some guys move further on their Merkins….I wanted to make sure we had full range for all guys. No Cheating!!!)

Sackless Relay – P1 does a Bunny Hop to the cones and runs back to the start. Switch and P2 does the same thing. 4 laps each. (Some skipping was noted among the competitors. A few of y’all must be off to see the Wizard or something!)

Plank Off – High Plank only. Back straight(ish), butt down. You lose form, you’re out. Last man wins. Pretty simple. Cool battle between Tater Hole and Tater Tot on this one for 3rd place. It was pretty obvious neither was going to beat Yo Adrian and Gumby, who decided to make it a draw after about 4 minutes. Neither was going anywhere anytime soon.

Tug of War – Team 1 vs Team 2, as simple as it gets! Team 1 most definitely had the advantage on the courts when it came to speed and running, but there was fear in the eyes as they lined up against team 2 for Tug of War. We had to sort out a few last minute details on the rope and, after about 5 seconds, Team 2 was finished. We could have done best 2 out of 3, best 4 out of 5, or event best 100 out of 100…Team 2 would have won every time. Did I mention Team 2 dominated?

Burpee Contest – AMRAP for 1 minute. Honor system, Flying Squirrels are not Burpees! Pearl Jam took this one! Nice job!

I don’t have all the results in front of me so I didn’t list every winner of each event, but guys like Pizza Man, Freight, Doodles, Pearl Jam, Scribbles came up a lot. Gumby, Yo Adrian, Montross, and Allen Tate also made their way to the top 3 a few times as well. Check out @F3_Folsom on Twitter for a pic of the results. YHC did have final say on scoring and named Team 2 the overall winner, though some may disagree with that ruling. Def Leppard taught me well!!!!!

All in all, it went as well as I thought it could. This was just something I came up with and my main concern is that it wouldn’t be a tough workout. I was concerned about having partners rest as the other ran but that allowed for time to catch your breath and give extra effort. I can at least say for me I used those opportunities to run a little faster and sprint…well, something like a sprint…and that allowed all the guys to push as much as they could.

CoT:

Announcements: 2nd F on the 27th @ 7pm at Lewis Farm (rain or shine, M and 2.0s welcome), No Brainer Nationals May 11 at Shadyside Dragway (being put on by Ratchet to raise money for cancer…his son is a survivor!), Mt Mitchell hike May 5, The Boars Nest kicks off 4/21 at 6:15 am from Ingles (Ruck AO). Prayer requests: Gumby’s mom, brother-in-law, Allen Tate’s mom, those battling addiction, guys traveling, a young man who plays baseball with Tater Tot, and all the lost souls. YHC took us out in prayer.

• Montross aka Tronmoss aka T-ron aka Assistant Chief Rock Pusher of Folsom!

18APR19

S. O. B.

Sprints Other Burpees

YHC showed up at Midoriyama on an 80 degree Thursday afternoon for Gashouse’s only and best afternoon workout. Sister Act was running 4 miles EC as usual. Some mumblechatter and hellos as PAX rolled in.

1730 Let’s get it on!

Pledge
Warmup

SSH x 10 IC
Abe Vigoda x 10 IC
Monkey Humpers x 10 IC
LBCs X 10 IC
Back Extensions Dorsal Lifts x 10 IC
Mountain Climbers x 10 IC
Hand Release Merkins x 10 IC

YHC brought a 4″ diameter red painted 1/4″ thick metal plate disc, bummed a F3 sticker from Hipaa and affixed to one side to make it a challenge coin.

Simple rule each PAX flips the challenge coin in the air, call Sprints Or Burpee. F3 sticker meant burpee. If called it correctly, you could substitute another exercise or do exercise designated. If wrong do the other. For sprints pick a landmark 50-100 meters away and run there. If burpee do a burpee. Simple yet stupid.

And away we go. After two rounds of flipping coin, we must’ve done 50 flipping burpees and ran a 5K. Just a little hyperbole there.

To catch our breath, 20 LBC’s IC, 20 alternating leg LBCs and something else I forgot.

Back to two more rounds of flipping coin, another 100 burpees and another 5K ran.

Another stop to catch our breath, both legs on bleachers 25 crunches, hold crunch at top 30 secs. Back on feet 50 Moroccan nightclubs, hold arms out at 90 degrees, 50 more MCs, hold arms our straight in front of body, 50 more MC’s.

Mosey back to flag for COT & Announcements.

Words of Wisdom: We all make time to strengthen our physical bodies by posting multiple times a week. While listening to Kingdom Man was convicted of the need to make time to strengthen ourselves spiritually. Where would we be if we spent 45 minutes a day in prayer and the Word?

Easter AO’s schedule change for Q Source
Dirt’s friend bitten by copperhead and other prayer requests

Mount Mitchell 05MAY19 0530 GSM parking lot

2nd F Lewis Farms 27APR19 BYOB/BYO smores

Thanks for letting me lead.

Our next opportunity to serve at Rice N Beans is here. Ms and 2.0 are welcome.

You must sign up directly on the Rice N Beans website.  Please do so as soon as you are a HC before it fills up.

https://www.signupgenius.com/go/60b0d48afa72dabf85-rice

May 14th.

Meet at Roses at 6:15pm, wheels down 6:30.

Roses – 605 Park St, Belmont, NC 28012

Rice N Beans – 700 N. Tryon Street, Charlotte NC 28202