F3 Gastonia

Fitness, Fellowship, Faith

Month: June 2019 (Page 5 of 9)

VQ at Yank

June 17, 2019 / / 0 Comments

06/17/2019
I have never had the Q at the Fighting Yank and Tesla mentioned an opening the other week at the Friday evening 2nd F event at The Station so I jumped at the chance knowing I would have to bring a tough one! Let’s go! One FNG (Chip Norman from Bessemer City welcome). Disclaimer was given.
Warmup at the stage area, nope. They were unloading something down there so change the plans to the parking lot behind Sammy’s that Broke told me was called the Pit.

Warmup SSH x 15 IC, Cotton Pickers x 15 IC, Hillbillies x 15 IC, Low Slow Squats x 15 IC and in case of a train… 5 Burpees OYO. Mosey the long way to the parking lot behind Glenway Pub where cones were marking lines about 40 yards apart.

Reducing Time Sprints. Start with 11 seconds to run the distance, 8 seconds of rest, 11 seconds to run, 8 seconds rest, 11 seconds to run, 8 seconds rest. After the 11 second set it reduces to 10 seconds for 3 runs still with 8 seconds rest, then 9 seconds and all the way down to 4 seconds if anyone can make it. Milton was the last man standing with Keeesh and Wet Nuts right behind. Nice work guys! Mosey around the park and up W Myrtle Street to Hill Street to find a nice sunny wall.

Angry 7’s
Hipslappers x 7 IC (called by Broke).
Hipslappers x 7 IC, LBC’s x 7 IC (called by Sparkey).
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC (called by Queechhe).
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC (called by Breaker).
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC, LBFC’s x 7 IC (called by Doodles).
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC, LBFC’s x 7 IC, Donkey Kicks x 7 IC (called by Buckeye).
Hipslappers x 7 IC, LBC’s x 7 IC, Low Slow Squats x 7 IC, Merkins x 7 IC, LBFC’s x 7 IC, Donkey Kicks x 7 IC, Monkey Humpers x 7 IC (called by Tiger).
After each step I read a verse and a thought about anger. Anger has been a problem for me for many years. I have to work very hard to stay ahead of anger. Here are the references I used:
1) Proverbs 15:18 A hot-tempered man stirs up strife,  but he who is slow
to anger quiets contention. Slow to anger.
2) James 1:20 For the anger of man does not achieve the righteousness of God.
Anger keeps us away from where God wants us.
3) Ephesians 4:26-28 Be angry and do not sin; do not let the sun go down on
your anger, and give no opportunity to the devil. Anger hinders all of our
relationships, especially M and family.
4) Proverbs 15:1 A gentle answer turns away wrath, but a harsh word stirs up anger.
Our response to anger can often control how the situation resolves.
5) Proverbs 19:11 Good sense makes one slow to anger, and it is his glory to
overlook an offense. Turn from anger toward forgiveness.
6) Colossians 3:8 But now you must put them all away: anger, wrath, malice,
slander, and obscene talk from your mouth. Turning from anger will lead
to turning from other bad things.
7) Proverbs 14:16,17 A wise man feareth, and departeth from evil: but the
fool rageth, and is confident. He that is soon angry dealeth foolishly.
Turning from anger shows wisdom.
I mentioned to the guys that as men we can often set the tone for our families and not to let anger set that tone but let peace and gentleness.
Mosey back around the park to the Pit for a last thang.

Dirty Mac Deuce, 3 exercises x 12 IC using arms, legs and core with each followed by a lap around the pit and up the entrance and back. The Q was having difficulty calling these and was assisted by several of the Pax.
1.Werkins, Low Slow Squats, Flutter Kicks, Lap.
2.Burpees (12 OYO), Monkey Humpers, Freddie Mercuries, Lap.
3.Diamond Merkins, Mountain Climbers, American Hammers, Lap.
4.Carolina Dry Docks, High Knees, Dying Cockroach’s, Lap.
Back to the Fighting Yank statue.

Announcements:
June 22nd Tubing
June 29th Convergence at Gashouse (Schiele)
Prayer Requests:
Lynn Hamm
Guys traveling
All of our F3 guys going through tough situations
Sparky, who had never posted at the Yank until today, took us out! Thanks guys!

Failure

June 17, 2019 / / 0 Comments

10 PAX total for a Saturday at Folsom. YHC advised the PAX we would be working on failure today. Failure is a good thing. We learn from failure, we get stronger when we fail. I knew there would be failure because we were going to be doing a lot of AMRAP and most everyone has to stop during some exercise when doing this.

Warmup:

SSH x 10ic

Ab Vigota? Bigota? Whatever slow Don Q’s x 10ic

Something else I did on the fly

The Thang:

Run from the parking lot entrance to the entrance at the animal control x 5 (all hill)

Back in the parking lot for AMRAP, 1 minute of each exercise with a 30 second break between

Alt shoulder taps, Bobby Hurley, Merkin, Star Jack, Calf Raises

Run the hill again x 5 (every other one switch and NUR up)

AMRAP again-Dolly, Bear Crawl, Back Plank, Monkey Humper, CDD’s

Run the hill again x 5

AMRAP-IN/Out, 8 count body builder, Crab Walk, Broad Jump, Dying Cockroach

We had just a few minutes left so we did a few more AMRAP-Al Gore, Plank

COT:

Pledge

Announcements-Convergence, tubing

Namerama-2 FNG’s-Bondo( long time associate of Gumby), Staypuff(Stogie’s 2.0)

Moleskin:

Good work by all today. I’m fairly certain we all failed to fully complete every minute of every exercise today. However we are all a little stronger for trying!

 

Sleep walking downtown

June 15, 2019 / / 0 Comments

First, congratulations to the Toronto Raptors for a hard earned championship.   Second, my last memory early Friday am was the championship trophy being hoisted in the air.   A little later I was awoken from my slumber by none other than Gastone calling my phone to say hurry up.  Thank goodness for that or I would of completely fartsacked through my first Q downtown in quite sometime.   The time was 5:13 to be exact.   Somehow we pulled up at the Pavilion just in time.  5:30.  Let’s start

Disclosure – Side note – YHC looked around and noticed that the Pax was strong and figured YHC may be the weak link.   Come on Q power, don’t fail me now.

The Pledge

Warm up

SSH x 20 IC

MNC’s x 20 IC

Merkins x 20 IC

LBC’s x 20 IC

The Thang

Mosey towards the fountain, left on Main, left on Marietta, stop at the bridge

Lunge walk across the bridge

Mosey down to the courthouse

Stop for some dips at the fountains –  x20 IC, count off 12 strong in the gloom, rinse and repeat dips

Mosey to the back lot behind the County Police Department and Pair up

Bear Crawl 1,2,3:  Partner A bear crawls to the left median, while partner B performs exercise, think it was 100 squats, 100 big boy sits ups, 100 plank jacks

Meander across the street for the crowd please’r

11’s – Run up the stairs and in the upper parking lot perform  a Sister Act exercise of squat + high knees (don’t remember the name),  run down the other set of stairs back to the bottom lot for some Merkins.

Complete flutter kicks while waiting on the six.

Once everyone was done with 11’s, called out flutter kicks IC.   Went to 50.  Probably wasn’t fair to those that had been completing while waiting on the six.   It kicked up the mumble chatter, which was super.

Back to the stair case for some calf raises x20 IC, rinse and repeat a few times.  Think it was at this point that Easy Rider had some cat calls from some women walking into work.  We have been graced by the presence of a local legend and did not realize it.   Next thing we knew, there was probably 35 women lined up watching him and us complete.  Think that made their Friday morning.   YHC can only imagine what the crowd may of been if Whoopee had not fartsacked.

Mosey back towards the start.  Let’s stop at the bridge and bear crawl across.  Again, some strong mumble chatter, however this group of #hims was determined and finished strong.

Get back to the pavilion – TIME.

COT

A number of upcoming events, F3 dads, Convergence and another relay

Great work men.   Everyone moved the rock.  I appreciate the push (it was much needed).

Happy Father’s Day to all.

Chad

Outwork the chart

June 15, 2019 / / 0 Comments

There was some serious chatter this week on Twitter-not that I am complaining, but of the chatter I recall, none of those “chatterers” we present for the bootcamp. I’ll start with Freight. Granted, his hair is better than mine ever was or ever will be, he was not present to receive the proper “thank you” for his comments-in his defense, he was at Folsom delivering likely an impressive beatdown that will likely induce several naps sometime later in the day. I’ll move on to Short Sale….known for his complicated workouts and impressive ability to do things like jump lunges and various torture maneuvers disguised as ab exercises, he made several comment on the recent Gaston County poll that awarded me the “sexiest cardiologist alive” (SCA) title. It is a crown I wear with pride and (just a tough of) humility. Just think if my hair was half of Frieght’s……. Tooltime and I need to talk soon. Short Sale “reportedly” (those are fingers-in-the-air quotes) was at Folsom also and was no where in site this am at GasHouse. And then there is Clavin……also present with plenty of chatter on twitter this week. He posted at GasHouse but stayed at PainLab……dang. In (sort of) his defense, he had to go to work and you know the saying…no matter rain, snow, sleet, or shine the mail will be delivered right on time…..well, he had bigger fish this am.

And so back to the BB….

We had a pretty big crowd at GasHouse this am-good crowd for Sledge’s VQ with PainLab and 9 for boot camp. We started a quick re-hash of the twitter comments and then I made sure everyone knew the boot camp Q was recently voted the SCA. There was a lot of applause, falling on knees with adoration, paparazzi pictures being taken, and autographs being signed. I believe a few proposals from several of the wives (ShortSale and Freight’s wives may or may not have been there but I will neither confirm or deny that rumor that I just started). We moved on with a WU (yes, ShortSale, we had a WU with SEVERAL exercises). I did a quick head fake with only 2 SSH, then came back hard with a few merkins, squats, and then…..10 burpees OYO. We started to break off and I heard a quiet little comment from Clavin’s direction….kind of like a sneaky fart while you are laying in bed and not sure if your M is awake yet….I turned to Clavin and said…..10 more Burpees OYO and the mumble chatter got going again.

After the WU, we split off in different directions. We moseyed to the flag for the Pledge then moseyed to the steps at the PAD at FPC. At the steps we started with 11’s. 10 jump squats at the bottom and 1 hip slapper at the top. Monk informed me that HS’ers are his favorite exercise of all. Maybe Monk and I were separated at birth because those are MY FAVORITE EXERCISE TOO!!!. We moved to the track at Sherwood for some more 11’s. This time it was hanging from the bars with a partner doing burpees. 11 burpees while partner hangs then swap it up. When we got to around 6 we changed the hanging to people’s chair. For better or worse, my partner has a busted paw and did jump squats instead. At first I thought this was good, then I realized he finished quicker which gave me less time to recover. Oh well, it hurt sufficiently. We sat for a quick talk about David Goggin’s book called Can’t Hurt Me. He talks about “outworking the chart.” The chart is the list of things you are able to do vs what you actually do with your life. Over work what you can do and set your goals high.

We moseyed back to the church to the back parking lot for some more work.We started on one end with exercises at each end and worked our way through the parking lot for a total of 5 stations. We did monkey humpers in an escalator pattern-5 seconds at station 1, 10 seconds at station 2, and so on to the end. On our way back we did partner hip slappers (your welcome, Monk) with 1 partner holding legs high while other partner did sets of 5 hip slappers at each station back to start. At the start, we considered long jumping across the lot……maybe not-let’s lunge instead then once we got to the end, mosey back to Schiele for some Mary with the PainLabbers.

Mary started with “who wants to start…….all quiet for too long so I called 5 burpees OYO. When I finished, HIPAA jumped in quickly with some LBCs then JJ killed us with American Hammers. I think that was all the Mary we did but honestly, the American Hammers sucked the life out of me proving again that I need to be doing more gut work at home. Time was called and we circled up for COT. I gave a quick run down of the “outwork the chart” topic from above for the benefit of the PainLabbers.

Great work at GasHouse this am by all (except ShortSale, Clavin, and Freight). I think Clavin may have been present for the PainLab workout, but I could not say for sure. He was there for the warmup but not at COT so as far as I know he was only present for the warmup…..not the beat down or the COT. But hey, 1 out of 3 is not bad, right?

thanks-Whoopee

Sammich

June 15, 2019 / / 0 Comments

6 Showed for the real Thursday workout in GasHouse. Remember, Food is better than Drink. Once you go Diablo, you never go back, or at least maybe you will come here again….hopefully?

We started with the pledge then did a few Road Kills (ruck on, drop on ground and play dead, then get back up). We started the mosey towards the park and at the entrance did some Merkins and Squats. On the way in we did some more at some of the lights then moseyed on to the pull up bar. At the bar we took turns with a few exercises in pairs. 2 hung from the bars for as long as possible while the other pairs either did squats or merkins then rotated from 1 station to the next for a couple rounds each. Goal of this is to strengthen grip for pull up type stuff-something I really need to work on. We moseyed on through the park, into the cut-through woods to the neighborhood. We attacked Gastone’s hill with gusto and fervor as no other men have ever done. At the top we did some exercises including upright rows with the ruck and a few others I don’t remember-all for “a little while” instead of a specific number of reps. We came down the hill and headed back to start for our COT. We have talked about some EC in the afternoons-trying to get over the Gastone’s Half Pipe to ruck for an hour or so-be on the lookout for a twitter call for anyone interested.

Bedpan with the Q next week-show to know-Whoopee

The meadow is as far as you let it be

June 14, 2019 / / 0 Comments

Signed, The Goat.

“From sunrise to sunset, I was in the forest, sometimes far from the house, with my goat who watched me as a mother does a child. All the animals in the forest became my friends, even dangerous and poisonous ones. Thanks to my goat-mother and my Indian nurse, I have always enjoyed the trust of animals–a precious gift. I still love animals infinitely more than human beings.”
― Diego Rivera

Warm up.
SSH 20 IC, Squats 10 IC
Merkins 10 IC, LBCs 10 IC
SSH 20 IC, Imperial Walkers 10 IC
Merkins 10 IC, Dying Cockroaches 10 IC

Pledge

Mosey the long way to the small parking lo in fron of yoga studio.
Pair up.
1 burpie into 5 plank jacks & repeat while partner
lunge walks to end of parking lot, runs back – SWITCH –
3 rounds.

Mosey to big parking lot
Partner runs the big loop,
other PAX hits
20 side straddle hops, 20 LBCs, 10 Merkins, 10
3 Rounds.

Pavillion:
5 Pull ups
20 Montain Climbers
10 Merkins
3 Rounds

Mosey around to parking lot for 4 minutes of Mary.

Announcements:
Convergence June 29th
Belmont core w/ Def Leppard
Tuna Run 200

Prayers:
Leigh Ham, Tesla’s grandmother passed & pray for her son who’s wife is battling cancer.

 

Sparky Called in a Sub

June 13, 2019 / / 0 Comments

I received a text from Sparky last night saying his guts weren’t quite right and asked if I could Q. While I was loking forward to a block workout, I gladly obliged. I haven’t Q’d as much recently and have wanted to do Ladder Merkins ever since Tolkien brought them to Folsom a month ago. I started there as I put the weinke together late last night.
6 HIMs were at Folsom as the Sub took the helm for a high cardio beatdown!

Warm-up:

SSH – 15 IC
Mountain Man Shi…Poopers – 10 IC
Toy Soldiers – 10 IC

Thang:

Mosey to flag, stop for 5 burpees along the way

Pledge.

5 each Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

15 IC each: LBCs, Freddie’s, Flutters, Rosalitas, LBCs (again, Freddie’s (again)

4 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

Mosey, left at the fork to the new parking lot on the right.

3 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

Route 66 Bobby Hurleys

Mosey back to Parking Lot, the long way around the pond.

2 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

1 Merkins – regular, wide, stagger left, stagger right, right leg up, left leg up, Mike Tysons

Jacked up – 50 SSH, 40 Seal Jack’s, 30 Plank Jacks, 20 Crossover Jack, 10 Smurf Jack’s,

Repeat Jacked Up

22 for the Vets – MW led us with the count.

Time

Prayer requests: Pastor Cleaver, Ratchet, Allen Tate’s Father-in-law, MW’s friend.

It was good to step in and help cover the Q today. Hate Sparly is not feeling well but I knowhe will be back soon. After taunting Medicine Woman Tuesday, I knew I had to bring it today or he would be there to give me a hard time. It pushed me!

Also, YHC really noticed he needs to run a little more!

  • Montross

Cinders and ashes!

June 12, 2019 / / 0 Comments

Good weather today at Midoriyama for some blocks.

Everyone grabbed a block and headed to the parking lot.

 

Everyone did 10 rounds of:

10 blockies

20 squats

30 overhead press

mosey to opposite side of parking lot and back.

It was a lot of work, but everyone rocked it

 

did 3 laps around the horseshoe pit which were each followed with

30 flutters, 40 LBCs, 50 freddie mercurys

some planks and some hip slappers.

 

Ended with COT praying for several pax that have been absent and need some encouragement.

 

BackBlast from the Past – Stinky Bird VQ

June 12, 2019 / / 0 Comments

I got out of my first Q assignment because I “had to work”.  Gastone didn’t let me get out of the second.  The day was May 29th.  The AO was SnoBalls.

Disclaimer

Pledge

5:30a

Warmup:  SSH x 25 ic,   Moroccan Nightclubs x 25 ic

To the wall: 3 sets step ups, 25 each leg oyo, 3 sets big boy situps x 15 oyo, 10 hand release merkins

Mosey over to center of the baseball fields: 3 sets in this order: LBC’s x (?) (can’t remember), American Hammer x (?), Squats x  30 oyo

Mosey to the picnic tables at the playground: 3 sets: dips x 15 on picnic tables, run into playground for 10 joyous pull-ups.

The Main Thang:  To the hill between picnic shelter and soccer fields. ELEVENS:  Start at bottom.  Monkey humpers at the bottom, Burpees at the top.  Q switched after 7 burpees to diamond merkins after 7.

Make way back to SnoBalls:

Pax led exercises: LBCs IC x 50  (Gastone?), Bear Crawl to light pole and back (Turtleman).  Mosey up to upper parking lot Martha Rivers, Timeframe led obliques.

Mosey back to Snowballs.   Announcements, Namerama, COT

The Octopus

June 11, 2019 / / 0 Comments

A week or so ago … the Class of 2019 of Stuart W. Cramer High performed their Senior prank by laying squids all over the parking area and entrances of the school. As great as squids are, they just don’t seem as intimidating as the octopus … so, I decided to lay down “The Octopus” all over the parking area and entrances of the school instead!

The Warm Up

SSH X 8 IC

IW X 8 IC

Grass Pickers X 8 IC

The Thang

“The Octopus” has 8 arms … thus this workout will have 8 arms consisting of an exercise with 8 reps. With each arm … we moseyed from the body to the end of the arm, performed “called” exercise(s) and returned to the body and then to the end of the next arm … where we perform the exercise from arm 1 + arm 2, etc … until we completed all 8 arms of “The Octopus”!

Arm 1 … 8 Burpees

Arm 2 … 8 Burpees + 8 Merkins IC

Arm 3 … 8 Burpees + 8 Merkins IC + 8 Mountain Climbers IC

Arm 4 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 American Hammers IC

Arm 5 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 Tiger Squats OYO

Arm 6 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 TS OYO + 8 Hip Slappers IC(Thanks Sister Act)

Arm 7 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 TS OYO + 8 HS IC + 8 Step Ups IC

Arm 8 … 8 Burpees + 8 Merkins IC + 8 MC IC + 8 AH IC + 8 TS OYO + 8 HS IC + 8 SU IC + 8 – 8 Count Man Makers!

Let’s mosey back and wow … we have enough time for a round of Mary!

8 Freddie Mercury’s IC with YHC, 8 Michael Phelps IC with Slaw, 8 Peter Parker’s IC with Sister Act, 8 Parker Peter’s IC with Broke, 8 ct Side Plank each side with Termite, 8 Crunchy Frogs IC with Dr Seuss, 16 Big Boys with Anchorman, * Nolan Ryan’s each side with Breaker Breaker, 8 ct SLOW 6″ with Scribbles, 24 lbc’s with Dirt, and Head Case wrapped it up with 8 BURPEES to bring the total to 72 on this fine morning!

Time!

Romans 8 asks the question, “What shall separate us from the love of Christ?” … and the answer is nothing! No one, nowhere, nobody!

It’s been said that you can take the man out of Gastonia … but you can’t take Gastonia out of the man! Let it be said of us that not only do we bring “Gastonia” everywhere we go … let us also bring “the love of Christ” as well!

Share the Love of God always … in all ways!

Announcements

2nd F opportunity on June 22nd … Green River Tubing

We are in need of Q’s at all AO’s … You can do it, Q it!

Convergence at Gashouse on June 29

Tuna 200 Teams are forming

PrayerRequests/Praise Reports

Ratchet involved in car accident

Praise Report for Lyn Ham, also continue to pray for recovery

Emily Ham travel

YHC took us out in prayer.

Once again … it’s an absolute honor to lead! I woke up several times last night with the thought, “if you can’t do it … don’t Q it” and wondered if I could complete “The Octopus” … and in the words of Sister Act, “you’re doing it!” Thanks for the push men … until next time!

 

 

 

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