F3 Gastonia

Fitness, Fellowship, Faith

Month: April 2019 (Page 8 of 9)

Whetstone

April 7, 2019 / / 0 Comments

Today at Coconut Horse we ran. There is your backblast.

More importantly, we had Q Source and the topic was Whetstone. Stroganoff, with his quiet leadership, or I, in my lack of foresight, or God, in his infinite wisdom (or possibly all 3) placed me in charge of Q Source this am at Coconut Horse. I don’t really know if I volunteered before realizing what the topic was, or because I knew what the topic was. Then I had to back out due to a 2.0 commitment. Then the commitment was cancelled and I jumped back in. I think I knew it was Whetstone, but I just didn’t think about it-kind of like suggesting EC the night before it is supposed to rain and be really cold (which I have done more times than I care to remember).

I knew this was going to be a struggle as my experience with Whetstone was not ideal. OK, that is an understatement. It was really bad. I made mistakes due to poor insight on my part (sorry PizzaMan). As the stone, I should have done things differently. I have had time to think about this and really felt Whetstone was just not right for me. I convinced myself that this was ok and that Whetstone was just not “necessary” for me. Today changed my mind. It did not really sink in until HIPAA asked me at the very end if I had thought about trying Whetstone again. Before today that answer would have been no, not for me. For you, absolutely-it’s beneficial and you should do it.

As with all things with F3, there is value and benefit for all involved, however it takes commitment to see those benefits. Posting in the morning (or afternoon) doesn’t just happen. It takes planning, dedication, commitment, and motivation. It takes getting out of the fartsack when you don’t want to. Especially when you don’t want to. When you realize this is a mutually beneficial issue, the “getting up out of the fartsack” is really not that hard. When you realize the guy struggling next to you needs you, I mean REALLY needs you, getting out of bed is not a factor. You do it. That’s it-plain and simple. I think that is how the Whetstone thing works-putting in the time to make the process happen and working the system how it is supposed to work benefits both men. Once you realize this, great things will happen. I realize many days when I get out of bed to post and I think I am helping the guy next to me, the real person benefitting is looking at me in the mirror.

As I am writing this, I looked at something on Twitter about Jocko and his latest podcast summary by Leif Babin: he talks about “how much you learn by teaching others. You learn so much when you’re instructing. Not only because you have to think about what you say, and you have to be able to articulate why, and that makes you dig deep into the reason why. And then you get to detach, and actually watch it unfold and watch these little minor mistakes happen.” This is exactly what happened this morning for me. Although we have a Q for the Q Source discussions, I think we all teach each other with discussions like this morning. Thanks for keeping this F3 thing going guys. It really has meant a lot to me over the last 4 years.

Proverbs 27:17

thanks-Whoopee

 

 

Michael Usain PreFontaine

April 6, 2019 / / 0 Comments

8 Ruckers and 1 Runner did work at Crossroads last Sunday. Yes this is almost a week later. Yes I completely forgot about it. It’s been that kind of week. The newest bat flipping skillet chaser, Gumby, kindly reminded me this morning that he hadn’t gotten credit for the final post of the month. Anyway here it is.

Coming off of the P200 I decided to ruck a little. Well it turns out 7 others decided the same. Mayor was already out getting after it so we hit the ground rucking. Somewhere around the college we see Mayor and realize he is the only runner posting at what is really a running AO! He had some words for us, they were mostly positive and reinforcing. The review board has decided this very act constitutes Mayor as a runner. Quiche will be proud! I’m not sure but it kind of looked like Mayor’s arms were getting smaller too.

COT:

The usual. Sorry it’s been a week.

Thursdays at The Goat!

April 6, 2019 / / 0 Comments

So it has been a little while since YHC led a beat down at The Goat so it was most def time to roll with one. Went a little like this:

COP:

SSH X 20

2 burpees

IW X 20

4 burpees

LBCs X 20

6 burpees

Merkins X 15

8 burpees

Mtn. Climbers X 20

10 burpees

Mosey across the South Fork and to the parking lot for some 4 corners.

1st Corner – Merkins

2nd Corner – Big boy sit ups

3rd Corner – CDDs

4th Corner – Jump Squats

Run to the center after 1 roll, 5 burpees and on in clockwise fashion to the next corner. Count off by threes, had four groups.

Round 1; 10X each

Round 2: 15X each

Round 3: 20X each

Mosey back over the lot bridge to the shelter for more table work:

Dips

Step ups

Inclined merkins

Inclined big boys

Three rounds, 10X, 15X, 20X

Now, what would a Tesla workout be without a round or so of Bear Crawl Slalom?

Three rounds across the Southfork Bridge! Now THAT is a crossing!

Mosey back to the flag for some Mary.

NMM:

Great push on a perfect 50 degree morning by the pax. We went hard today which is always a Tesla intent. Nobody shows for easy do they? I sure hope not! We are here to do the hard things. Being one of the few pax over here that remember Apollo 11 in real time it means something to my generation. It needs to mean a lot to everyone because struggle is what it’s all about and getting through it is what we do and get better by doing it.

Stay at it. What ever “it” is.

Tesla

3S2T at Folsom

April 6, 2019 / / 0 Comments

04/06/19 Folsom
19 rolled in to Folsom. Lots of EC going on. MW already had a flag out. Part of our parking lot was torn up, (worse than the usual Folsom parking lots) but we started. There seemed to be a lot of mumblechatter going on today. I like to think that means I bring out the best in the Pax. 6:30, time to go.
Warmup
SSH x 10 IC
Cotton Pickers x 10 IC
Hillbillies x 10 IC
Goofballs x 10 IC
Despite the high levels of mumblechatter designed to throw off my counting, warmup was achieved.
Mosey to the tennis courts. I asked if anyone knew of the F3 term 3S2T and no one responded. It stands for Speed, Strength, Stamina, Toughness (Physical and Mental). This would be the Speed portion.
Rugby Sprints
We would start an exercise until I say Sprint then we would sprint 2 tennis courts, then sprint back the same 2 tennis courts then walk back across the 2 tennis courts. Exercises were Flutter Kicks, Merkins (I know, get my butt down), LBC’s, Squats. Mosey toward the top parking lot where Slaw’s coupons awaited for the Strength portion. We miss you Slaw. Heal up soon.
Blocks
Curls x 30, On Your Six Chest Presses x 30, Shrugs x 30, Thrusters x 20. I think we did 3 sets and then 30 more curls just for fun. Sister Act had to call the Thrusters for me as I was getting tired. This was about the time the word “Manopause” was being used to describe somebody. Must be for Oompa. I asked the guys to think about who they need to be strong for. I told the story Freight told me a while back about getting ready to take his daughter to a dental appointment and coming out to see a flat tire on his truck. The office was a half mile or so from his house so he gets her on his back and literally runs her to the appointment. Here is what he told me about that. He said “Before F3, I wouldn’t have even thought about doing that”. Mosey to a hill on the bottom right side of the walking trail near the woods for the Stamina portion.
Triple Nickel
Partner Up for 5 Seal Jacks, run up the hill, 5 Booyah Merkins with your partner at the top. Run back down the hill. 5 Times.
Mosey back to the tennis courts and circle/square/rectangle up.
We did a wave of burpees that didn’t go very smoothly. I lost count but it was more than 10.
Pledge
22 Merkins for the Vets called by Jocko’s friend Pizza Man.
Announcements
3rd F Event at New Covenant Church 631 Efird St. Gastonia, NC 28054 at 7:00 pm with Tool Time speaking.
Community Foundation 5K with Speed for Need Saturday, April 13th 9:00 a.m.
Be on the lookout for a NOMADS trip soon with a possible trip to Philadelphia sometime in May.
Mount Mitchell Hike Sunday, May 5th. See Gastone for details.
See Blart about Midoriyama Q’s. His work schedule has changed and he needs some help filling up the calendar after April.
Bedpan needs a Q at Downtown on April 26th.
Prayer Requests
Gumby’s mom, MW’s uncle, My wife is having knee surgery this week, People battling addictions, Every man’s unspoken requests. I apologize if I missed any others.
COT
*NMM Thanks to all of the guys who came out today. I started to only bring around 12 blocks but I’m glad I brought them all. It’s always a concern to try to tailor a workout for all fitness levels so I am always glad for the effort from the guys in the front all the way to the six. Shout out to Rockabilly and Big Pappy (he was at Pain Lab with his boys) who completed their first 5K Friday evening and posted Saturday. Thanks to Pizza Man and Sister Act for pushing all of us to be better. Tclaps also to Broke, Dr. Seuss and Gumby for always being there. Those guys are some F3 posting dudes. Last thing. Remember to think about who you need to be strong for. You never know who it will be. It could be your wife, your children, your parents, your sibling or a neighbor but most of us will need to be strong for someone.

Something smells good

April 6, 2019 / / 0 Comments

Linus needed some Q’s for the Gashouse so Whoopee and I decided to co-Q.  I had some exercises in mind for the workout so I did the pre-work last night and had my car prepped and ready.  I laid out the pain stations and then got to the AO a little early so I mosey’d off for a little EC.  On the way back in I checked out the area where I knew Whoopee was going to take the PAX and there were all his instruments of pain laid out nicely.  I hurried back to the AO to find a bunch of PAX ready to get to work.

0700:  Introduction of Q’s, disclaimer, brief warmup with Roscoe and Whoopee that included squats, heels to heaven, merkins, seal jacks.  Split up for Painlab and Bootcamp.  The Painlab had 9 and bootcamp had 5 (eventually 6).  While the bootcamp moseyed to the flag for the Pledge, Short Sale sent me a text saying he “had issues with the dog” and was wondering where we would be.  I texted back we would be at the church.

After the pledge we moseyed to the Church where we found exercise station one but before we started on our AMRAP I gave a little F3 testimony.

  1.  Since F3, I have found out many things that have made my life better such as Podcasts, Reading Books, (lots of mumblechatter about reading and books.  T-Square claimed he is still using picture books, but maybe that is an improvement from watching Little Einstein videos?)
  2. No matter whether together or alone, the F3 brothers and credo still holds fast.  When you want to quit, give in to your jesters, or just slack off, there is built in accountability within F3. Think about your brothers encouraging you to do better.
  3. If you want to run faster, run with a faster man.  This has been happening all over F3 Gastonia as of late as many men are making serious progress in all F’s.  Everyday you don’t accelerate you are decelerating.  We aren’t getting younger.

When we couldn’t wait any longer for Short Sale, YHC announced the workout.  Complete the exercise and run a lap around the circle in front of the church and proceed to the next pain station.

Exercises:  100 Squats, 100 SSH, 100 LBC’s, 100 Lunges, 100 Flying Squirrels

I set the timer and we were off.  After the first lap we returned for the SSH.  I was fortunate enough that the breeze was blowing from the East which is where DEFIB was getting after the SSH and I smelled his laundered clothing.  If you haven’t posted with Defib, his wife buys Tyler laundry detergent and when you are fortunate to get a waft of his scent it takes you to a beautiful forest with a quiet stream rolling by as birds chirp softly and the biting insects no longer seek to eat you and the cool breezes of the forest make it through all the trees and touch your skin oh so gently as you drift off into a blissful sleep.  Whatever problems you have in life disappear as you dream of walks on the beach with your M who is holding your hand as the waves crash gently around you.  At this moment you forget that you have ever experienced that “not so fresh feeling”.  You are wearing all white clothing like a summer family vacation picture…Oh wait, I still have 100 SSH to do.  Back to the workout. 

Once we got the the lunges, Short Sale pulled in just in time for about 50 of the 100.  He still gets credit for posting since we had more than 30 minutes left in the workout.  His dog Pookie must have really been having bathroom issues.

We decided to break up the Flying Squirrels into 25 reps and then a lap.  This was done 2 times before the timer went off indicating it was time for Whoopee’s portion of the Q.

We ran off to the PAD.  Whoopee had laid out various equipment (very Painlab’ish).  The five stations were as follows:

Station One:  “DEFIB SPECIAL”   two barbells and the excercises were 5 Burpees, 5 Stepups, 5 squat thrusters, 5 Pushup/rows, 5 squat jumps.  (This station was the timer.  When the PAX was finished with this station everyone switched.

Station Two: (two pax)  Pick up a 9 foot log and carry it down the hill and back and then do shoulder presses.

Station Three:  You get your very own log this time.  Use to do push presses, mountain climbers off it, or whatever you want to do.

Station Four:  Carry the weighted GoRuck Sandback up and down the stairs.

Station Five:  Derkins with feet on the wall.

We completed a few rounds of this until Whoopee ended it.  Next we broke up into two teams of three.  Team one carried sandbag and did the stairs.  Team two stayed with Whoopee and repeated the DEFIB SPECIAL with using the dumbells, a rucksack, and a piece of granite.  Two rounds or so before we moseyed back to the AO with all the coupons (minus the logs).

Huckleberry led the Painlab.  Here is what happened there…

First exercise was a wave of merkins, followed by a wave of squats and followed by a wave of LBCs all x 10.
Slow meander to the parking lot.  Route 66 with bear crawls and mountain climbers, returned back with squats and toy soldiers.
Partner up for Dora 123456.  Exercises were:
100 CDDs
200 WW1
300 Squats
400 Hillbilly
500 Calf raises
600 Moroccan nightclubs
Nice work by all, decent amount of mumble chatter.
Next I asked Rudolph to do his boxing routine.  This was especially fun after the Moroccan nightclubs.

Huckleberry had the Painlab PAX circled up for MARY and we joined them.  5 burpees, 5 more burpees, Huckleberry then did 50 LBC’s while the rest of us just waited for the church bells to signal the end of the workout.  Huckleberry apparently is hard of hearing as they started ringing on about rep 30.

Announcements:  Community Foundation Run next Saturday, Cinco de Mitchell, May 5th.  Gastone is Q.  Expect to ruck up Mt. Mitchell and back down on this day.

Prayer Requests:  Voodoo’s Father in Law who has been sick but is improving.  Prayers for each other.

Always good to be at the original AO where it all started over four years ago.  I challenge each PAX, if you have never had a successful EH, keep trying.  Men need the fellowship.  We don’t have to walk alone.

Roscoe/Whoopee/Huckleberry

Philippians 4:13

 

5 for 6

April 6, 2019 / / 0 Comments

Friday’s are the best we are Blessed to have a location like downtown the options are endless.
With the rain coming in this morning I took the men to the parking deck for some amrap.

Warm up:
SSH,merkins,cherry pickers,and some other stuff. Let’s mosey:

The thang:
To the parking deck
6minutes each set take a lap around the parking lot then at the end go up one floor to do the next exercise.
Set 1: 25squats,20merkins,15lunges
Set2: 20bigboys,15flutters,10 mtn climbers
Set3: 25ssh,25sealjacks,25 overheadclaps.
Set4: 30 lbc’s,20sandy v’s,10american hammers.

Moseyed back to rotary for Mary that included 15 burpees for Slaw!
EZ or turtle made the call on those. Time!!
Prayer request
Gastone’s Dad and EZ riders son.
Announcements:
5k& speed for need next weekend if you haven’t signed up just show up and run or hang by the tent and EH others.
Always a pleasure to serve.

The Bedpan is Full!

The Boars Nest is Born – Preblast

April 4, 2019 / / 0 Comments

Despite somehow finding my way into the Palmetto 200 this year, I have said many times I am not a runner and I have the Strava timeslips as proof. I know running is great cardio, but I have also learned rucking is a good way to get benefits similar to running without the impact, not to mention the 2nd F component.

I was already thinking about it when Whoopee kicked off Diablo Sammich earlier this year. Seeing the early success there further reinforces that guys are interested in this!

As the saying goes, “if you want to do it, Q it”….so I will! After talking with Stroganoff, Sister Act, Roadie, Whoopee, and a few others, I am pleased to announce F3 Gastonia’s 2nd Rucking AO will be launching 4/21/19!

It will leave from Ingles in Dallas at 6:15 am for one hour and end at 7:15 am each Sunday. It will be alligned with Crossroads, similar to the Gashouse/Painlab setup. We will share a COT and be able to join together for Q-Source.

I will serve as site Q and take the Q on the 21st, but I will be looking for men to step up and lead weekly. This is intended to be an organized ruck workout. There will be simple rucking, but we will push the pace (no running though!). We will also include coupon work, heavy carries, obstacles, and whatever else we can come up.

So the name….I love the Smokey and the Bandit-themed name of Diablo Sammich and thought it would be cool to keep that 80s car-chasing/TV-Movie theme. Of course, we need that “North of 85” flair. I mentioned my name suggestion to a few guys and all were in agreement I had THE right name! The name be The Boars Nest, in reference to the the legendary watering hole from The Dukes of Hazzard. (It may be noted you can also buy Boars Head meats at Ingles).

So, get your sack in order and join me on the 21st!!!!

food over drink

April 4, 2019 / / 0 Comments

We had a good morning at Diablo Sammich. Voodoo met me early for EC in HIM fashion-showing because he did not want me to be alone. We pushed it hard with a Defib Special-you will find out what this is next time I Q. Thanks Voodoo. The pax kept rolling in and we started at 0530 with the Pledge then took off with rucks in tow. We went up Gastone’s Hill, did some core work at the top with flutter kicks and ruck presses. On the way down we did squats at the mailboxes. We kept rolling around towards the elementary school. Half the group had a quick mosey across the stress dodging cars then we all headed back to Pelican’s in time to quit right at 0615.

Along the way we talked about BRRuck among other things. I have said it before but the 2nd F on the Ruck workouts can really be great. I do think it is a different approach though-you get to make it as hard as you want and it is really not as dependent on the Q. You can make it easier with a light ruck or load it up and really push yourself. Carrying objects like sandbags or telephone poles are definitely something we should work towards once we get some more experience. If you haven’t been to Diablo, come check it out, and remember: Food is better than drink on Thursdays.

Impromptu Q

April 4, 2019 / / 0 Comments

So YHC had the opportunity to post this morning at The Pub and then go to a luncheon later in the day with some F3 Brothers to hear Joko Willink speak. On the way back Freight questioned YHC about Midoriyama and being there…Well YHC decided to call Blart and ask for the Q. You see YHC actually ate pretty poorly at the luncheon so a Murph was in order!!!!

 

Warm-up:

None

The Thang:

This one is real simple

1 mile Mosey

100 Pull-Ups

200 Merkins

300 Squats

1mile Mosey

We circled up for a few exercises with a little time to spare

20 V Up/ Roll Ups

20 Burpees OYO

And 22 merkins for the Vets!!!

Great work by all PAX today this is a real mother of a beat down. Those of you who didn’t like it ….Blame Freight!

Pledge

COT

Prayers:

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

Into the Spider-Verse

April 4, 2019 / / 0 Comments

From another dimension 4 months earlier, Spiderman was spotted leading the dedicated PAX through a Downtown beat down.  On April 3rd,  the ripple some may have felt , besides overused back muscles and popping knees, may have been a time portal expansion allowing said Spiderman to drop in for another delightful Q.  In order to swing by web, hours on end, one must have the upper body dexterity similar to a Marvel Super Hero or chemically enhance orangutan.  We went for that.

Warm up.
SSH 20 IC, Squats 10 IC
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC
Merkins 10 IC, LBCs 10 IC

Pledge

Mosey to ye ole harris o teeter – line up

10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it
10 moutain climbers IC
Bear Crawl to next line – hold it

Mosey around parking lot

10 Dying Cockraoches IC
Zombie walk to next line
10 Dying Cockraoches IC
Zombie walk to next line
10 Dying Cockraoches IC
Zombie walk to next line

Mosey around parking lot end at the last ending line

10 moutain climbers IC
Bear Crawl backwards to next line – hold it
10 moutain climbers IC
Bear Crawl backwards to next line – hold it
10 moutain climbers IC
Bear Crawl backwards to next line – hold it

Mosey around parking lot

LBCs 15 IC
Dying Cockraoches 15 IC
Plankjacks 15 IC

LBCs 15 IC
Dying Cockraoches 15 IC
Plankjacks 15 IC

Mosey around parking lot

Burpie Broad Jumps 5 lines  AND BACK

LBCs 15 IC
Dying Cockraoches 15 IC
Plankjacks 15 IC

Mosey around parking lot to the dipping wall

Dips 15 IC
Dips 10 IC
Dips 8 IC

Mosey to snowballs for 45 seconds of SSH

Announcements + COT

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