Fitness, Fellowship, Faith

Month: February 2020 (Page 10 of 10)

Dora’s Dirty Dozen

YHC arrived early, no traffic issues coming down I-85 South. My main man Pizza Man is doing a Murph when I parked the land yacht. Being a non hacker, decided to run a leisurely mile and a half for EC.
Cars started hitting the parking lot, in comes Rockabilly. In comes Blart. In comes Big Pappy with his youngins. In comes Tater Hole. Away goes Pizza Man.

On to the tennis courts. Time to get after it.
No FNG. No disclaimer. Start with stretching. No joke. Stretching. Back, legs, shoulders, neck. Warm up with
25 SSH. 25 Toy Soldiers. 25 Moroccan Night Clubs. 25 Squats. 25 Don Quixote.
Two other exercises I can’t remember, but, all in cadence.
Senior moment. Q fail.

Pledge.

On to the thing. All in cadence too.
25 Flutters. Lunge across court.
25 Peter Parkers. Bear crawl back.
25 hip slappers. Lunge.
25 lbc. Bear crawl back.
25 squats. Lunge.
25 shoulder taps. Bear crawl back.
25 mountain climbers. Lunge.
25 scissors. Flutters. Whatever. Bear crawl.
25 monkey humpers. Lunge.
25 merkins. Bear crawl.
25 hammers. Nur.
10 burpees. Mosey to far end of court.

Dora, 100 merkins, 200 squats, 300 lbc.

Mosey to far end.

Few minutes of Mary. French fries. Nolan Ryans. Lbcs. Flutters. Freddy macs.

Mosey back to start. Time.

Announcements and prayers.

Thanks for letting an old man lead!

Five Year Anniversary Convergence Pre-blast

As many of you have heard, F3 Gastonia will our 5-year anniversary with a convergence on Saturday, March 21, 2020 from 7:00 am – 9:30 am at Martha Rivers Park. In a new twist, the event will start with a ruck workout followed by a boot camp workout. A light breakfast and 3rd F event will follow. We will have multiple Qs for each workout, similar to previous convergences. The F3 Nation “Troubadours” have been notified and we will have several guests attending from other regions.

For the ruck portion: If you don’t have a ruck bag or plate, talk to some of the guys at Diablo Sammich (Whoopee, HIPAA, Watts Up, etc.) or guys from Folsom like Roadie, Sparky, Huck, or Montross and we’ll help you out. Some men have expensive Go-Ruck bags and special plates, but any old backpack (preferably with a chest clip) filled with any kind of weights will work in a pinch. Typically 25-35 lbs per pack is standard, but ‘you vs. you’.

For the boot camp portion: Expect minimal running and maximum beat-down. If you aren’t a runner, don’t let boot camp scare you away. Expect a focus on bodyweight exercises and less emphasis on running. The goal is for EVERYONE to participate in both workouts!

Huck has reserved a shelter for us as well for breakfast and 3rd F. With the picnic table setups, there will be a lot of seating but throwing an extra lawn-chair in your car that morning may be a good idea ‘just in case’.

More details to come, but mark your calendars and spread the word!

Updated with maps:

Option 1 – Ruck Route

Option 2: 5 mile running route

Man Makers…

Pledge

Warm-up:

Imperial walkers x 15 IC

MNC x 20 IC

Shoulder and back stretches…Yes we stretched…its a pretty cool thing to do…you should try it.

5 Burpees OYO

Work-out:  Timer, one person bear crawls to the end of the parking lot (approx 20 yards) then does:

Rd 1: Man Makers x 5, Rd 2: clean and press x 10 each arm, Rd 3: Curls x 30, Rd 4: Chest Press, Rd 5…didnt get to Burpees.

While one person is performing these the other pax were non-stop performing these:

SSH, Plank Jacks, Dying Cockroaches, Mountain Climbers, and Squats…we rotated each of these as the one pax returned.  It was not very fun, but we got it done.  Thanks to all who came out.

Prayer Request: Our country, Timeframe’s M

YHC took us out.

Discipline at Sandlot

Clear, nice morning after the Super Bowl with 10 men starting the week off right! No Sister Act I guess, so let’s go.
SSH x 10, Cotton Pickers x 10, MNC’s x 10.

Mosey to the park and then back up to the top of the park parking lot for Blimps.
Burpees x 5, take a lap around the large parking lot.
Lunges x 10, Burpees x 5, lap.
Imperial Walkers x 15, Lunges x 10, Burpees x 5, lap.
Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, lap.
Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, lap.
Squats x 30, Plank Jacks x 25, Merkins x 20, Imperial Walkers x 15, Lunges x 10, Burpees x 5, Mosey down to the picnic shelter.

80 D’s. 20 Dips in cadence called by Slaw, 20 Dollies in cadence, 20 Dying Cockroaches in cadence. 20 Derkins (single count) and Gastone had to pick up the count due to lack of breath by the Q.
Mosey back to the park entrance for Squats while we wait for the six.

Mosey to the bank with the rocks. Select a rock. Curls x 40, Overhead presses x 40, Curls x 40. Gently place the rock back where you found it. EZ Rider chose poorly!

Mosey back across the street to the bank with the well-lit parking area for a short version of Rugby sprints. Exercise until I say Sprint then sprint to the end of the parking lot, sprint back, then walk back. Only time for two exercises. I believe Hillbillies (which somehow may have offended Watts Up) and Squats. That Stinky Bird is fast!

My word for 2020 is Discipline. I need it in all phases of my life. My fitness, my diet, my faith and worship, my attitude, my finances, my relationships, my job. I didn’t want to drive 25 minutes from home to South Gastonia at 5 am to put myself through this workout so how did I get here. I saw where Stinky Bird asked for Q’s so I signed up. I knew that would make me set my alarm and get up early for an early morning weekday workout. I try to do the same thing signing up for races and relays so I have to push to train for them.
I’ve read this before but it always a good reminder from Jocko. Excerpts from Discipline Equals Freedom by Jocko Willink.

“Don’t worry about motivation. Motivation is fickle. It comes and goes. It is unreliable and when you are counting on motivation to get your goals accomplished—you will likely fall short. So. Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline. You know what you have to do. So: MAKE YOURSELF DO IT. You do that with Discipline. It happens in the darkness of the early morning. In solitude. Where I try. And I try. And I try again. With everything I have, to be the best that I can possibly be. Better than I was yesterday. Better than people thought I could be. Better than I thought I could be. Faster and stronger and smarter. And claim one victory that no one can ever take away from me. Ever. A victory that is earned every single day. A victory of determination and will and discipline. A victory achieved because: I will not stop. Discipline Equals Freedom”.

Pledge (Thanks to Gastone for reminding me).

Announcements: F3 Gastonia 5 Year Convergence at Martha Rivers on Saturday, March 21st from 7 am to around 9:30 am with run/ruck options, bootcamp session and 2nd F and 3rd F. All F3 men should be here if at all possible!

March 21st at 12:00 to 3:00 pm at Allen Tate’s at 348 Loray Farm Road, Dallas, NC 28034 will be a Shoot ‘Em Up 2nd F event. RSVP if coming and bring your own drinks, guns and ammo.

February 22nd will be an Axe Throwing event. RSVP F3 Gastonia on Twitter if interested.

COT
Dry Rub’s M, EZ Rider’s son, JK2’s friend.

I have been to workouts down there where I was close to the front of the pack but not today! The guys were pushing hard and leaving me behind. Thanks to the guys in SOGA for the push!

Preparedness

The night before a post, I check my phone’s weather app; no, unlike DRED, my phone does not have a name, it’s just simple mini-computer in the palm of my hand that provides lots of information. Forecast for this Sunday morning was 37 degrees. Thankfully the rain last night moved through quickly leaving some moisture as its mark. Also unlike DRED, I do not have a physical chart to consult for attire, but I hate to be cold, so I layer a bit more than most. I go to my drawers and closet for tights, shirts, and pull-overs. Already, I had put my Q-Source notes, earbuds, wallet and keys by the back door. Last I set my alarm (actually two alarms, learning from my missed Folsom Q last year).  Prepared? We all do it in some form amid our own ways.

Preparedness was the subject of today’s Q-source, the 5th lesson in the overview of the four quadrants ahead. Our scripture lesson was Ezekiel 38:7 – “Get ready; be prepared, you and all the hordes gathered about you, and take command of them.” Broke had encouraged Q’s to incorporate scripture as part of our workouts – today was easy and built in, I’ll be more challenged the next time.

I’m not going to take you through all the spurs but instead of summarizing the workout (no big surprise there – we ran the loop), allow me to highlight a few points of the Q-Source that you can digest at your leisure. I used the intro as an example of preparing for a post. Whether Q or PAX, you put on some clothes suited for the occasion. One of F3’s core principals is all workouts are held outdoors, rain or shine, heat or cold. Elaborating further, what about when you Q? You prepare a Weinke, at least mentally if not written on paper. What about those occasions when your Dora or another exercise has that odd number? Or what about when you intend to use a part of the AO that is saturated with water or a gate is closed or the parking lot is in use? Many things can challenge the Q’s preparedness; adjustments on the fly are required and the Q must be prepared for those obstacles. Such is the case in our daily lives. We can only control the “controlables.”

The process of Preparedness is deliberate and sequential. As we shared in our discussion this morning, we men need to Get Right by accelerating our fitness, our fellowship, and faith. From my personal experience, my confidence, attitude, and general well-being are much better having completed a workout. I can’t imagine life without friends that come from childhood, social, church, work, and most assuredly F3 men. I emphasize that surrounding yourself with like-minded men will aid your acceleration.  And last but not least, relying on your faith as a baseline for your guardrails to be in place. Not to say you don’t get off track, but at least knowing the boundaries can ground you in your travels.

If you don’t “Get Right” it is difficult to Live Right, impacting others around you, being a positive source. Third, we then Lead Right, enabling others to be healthy, effective and dynamic. Upon migrating those three foundations, we could then Leave Right, where our legacies live on, empowering others to get, live, and lead beyond the levels we establish.

The final spur is Love is the accelerant of Preparedness. For us men to construct the foundation of the four quadrants, the lesson equated to bricklaying, change is required. We can read, observe, and learn to do this but until we change our hearts we cannot truly commit to change our ways. But that isn’t so easy, is it? From my own experience, I referenced running – an area of fitness that is a weakness of mine. How do you change? Commit to getting better – run a relay, a 10k, a half marathon, go to a running AO, attempt to keep up with others faster than you. None of these answers are easy – you just push yourself to do whatever it is to cover your blind spot.

How about as a leader? We spoke this morning about living Third. When you put you family ahead of yourself. When you put the folks you work with ahead of you. When you put your PAX ahead of your own goals. Those are the occasions when you give it away, allowing others the chance to take on leadership opportunities and eventually the baton to the front. Love remains as the fuel for the passion.

I’m reminded of a lyric and since this is the closing of my diatribe, similar to Dark Helmet and DRED, I’ll close with this.

The treasure of a life is a measure of love and respect

The way you live, the gifts that you give

In the fullness of time

It’s the only return that you expect

from The Garden by the one and only Rush and lyrics by Neil Peart (RIP)

Thanks for the opportunity to lead this morning.

 

Shoot ’em up

Clear your calendar, cancel your haircut, move your wedding date, reschedule your dog’s bath, whatever it takes get this date free because you don’t want to miss this.

We’ve got our 5 year anniversary on this day, and to help celebrate it, Allen Tate has offered to let us shoot some guns and eat some food at his place. The Shoot ‘Em Up will start at noon on Saturday, 3/21/2020 at Allen Tate’s place. Bring your own guns and ammo and whatever you want to drink. We will have coolers and food there (minimal $$ contribution to help cover cost). Bring an FNG if you want. We will have several HIMs there acting as marshals to ensure safety. This will be a MEN ONLY event, so no 2.0’s unless they are considered adults (> 18 years old).

Save March 21, 2020 so you don’t miss this epic event.

We will have more details available as the date gets closer so be on the look out for that. Also, for planning purposes, we need a headcount-I need HCs from you before 3/14/2020. You can text, email, carrier pigeon, morse code, smoke signal, sign language, or just tell  Whoopee (that’s me) anytime between now and then. I’ll keep a running list so if things change we can adjust if needed.

Bring your own beverage, guns, and ammo. Food will be there. Event ends by 3pm so Allen Tate can shower, wash his hair, and get to bed early before church on Sunday. Hope you can make it.

Whoopee

Be Prepared – Crossroads 02022020

Today, aside from the easiest Q in the world (Sundays where everyone either rucks or runs and no need to plan for it), the Q source was on preparedness.  I made sure I had my stuff in a row for today.  A few quick notes from today that were impressed upon me during the reading and study.

Imagine a rowboat is your life.  Keeping the boat upright is the only way to make headway.  You can’t just ride the river.

There are four quadrants (Get Right; Live Right: Lead Right; Leave Right).  You cannot get one out of place.  You cannot start building a house from the top down.  A proper foundation must be in place.

One thing as men that we don’t talk about much is Love.  However, that is the accelerant of preparedness.  This requires a change of heart.  Nothing a man attains in his life has any value until he freely gives it away.  If a man does not love the people he leads more than himself, he cannot put their interests above his own.  When all else falls away, it is only love that will remain.

Get ready for the expected, but be ready for the unexpected.  Disregard the fiction of control and focus on being prepared.

Announcements:  Convergence at Martha Rivers on 3/21.  It will cover all three Fs. Shooting at Allen Tates the same day;  Axe throwing (2nd F) in February;  P200 get a roommate and book your room.

Prayers:  each other, Brokes daughter dealing with strep, the flu and a sinus infection, Blart and his family.

Praise:  Gumby back out in the gloom after surgery

Pledge:  We only had a flag so we asked Montross to hold it up so we can say it, but it got said.

COT:  Blart took us out.

All legs

YHC rolled in about 3 minutes until 5:30a.  TIRED.  Did not want to wake up, but the I guess committing to being the Q was a good enough reason to crawl out of the fartsack.  Let’s get going.

Pledge

Warmup

SSH x 35ic (Watts Up jealous of my youth and beauty again,  thinking YHC was counting to my age…)

IW oyo x 30 ( a little confusion from the PAX on what count one leg only means.  Will work on my communication.)

Mosey one lap around the parking lot, reconvene @ the pavilion.

Dirt asked to lead in 30x Flutters IC…….. 40 is the new 30

This was actually planned, but Slaw wants credit for this next round of exercises after accusing me of being all legs….. we shall see!

5 diamond merkins together

10 HR Merkins OYO

20 American Hammers IC (this one brought the mumble chatter)

5 BURPEES FOR THE TRAIN called by EZ Rider

REPEAT previous three exercises 2 more times!

Let’s MOSEY!  To the bridge, ZOMBIE WALK ACROSS

Stop on the other side at the DIP WALL

Can’t remember if we did them, but 10 burpees were supposed to happen here according to the WEINKE that I left at home.

Dips IC x 15?

Step Ups Each leg x 25, Don’t fall forward into traffic

Dips IC x 11?

Let’s mosey to the 11’s Stairs!

1  Smurf Jack at the bottom (thanks for the suggestion Gastone!)

10 Mike Tysons at the top….. Let’s GO!

Gump Was upset with the workout so he left early…. or maybe there was another more legit reason?

Wait on the six to finish, then 10 Count by Def Leppard.  Let’s NUR (thanks Gastone) up to the light.

Cross the street then do another round of DIPS followed by zombie walk halfway across the bridge.  Lunge walk the rest of the way.

Watts Up calls JAILBREAK back to the pavilion.  Somebody must have called burpees while YHC was retrieving phone from car, so I had a few to catch up on when I got back.

TIME!

Announcements:

Convergence at Martha Rivers March 21st

Get your Name, Address and Phone number to Watts Up, send a Direct Message on Slack or find another way.

Gastone shared about Charlotte police officer with a Go Fund Me page to raise money to help support his family while his two kids have been battling leukemia and he has been out of work.  Just found the link for them: https://www.gofundme.com/f/medical-emergency-for-police-officers-son.

Praise God  for EZ’s son and pray for his son’s job search. Dry Rub’s M, Clavin’s patience,  Freight’s daughter with the flu

Namerama

COT

We OUT!

Stinky Bird

 

 

The Power of No

6 for Painlab (TUBE QIC), 7 for Bootcamp (Roscoe QIC)

Warm up:  SSH, Merkins, Squats, LBC’s, Pledge

Bootcamp moseyed to the back of the library.  Dora 1,2,3  100 CDD’s, 200 LBC’s, 300 Flutters:

Mosey to front of FPC circle for Merkinfest:

20 merkins, run the circle, 19 merkins, run the circle…..1 merkin run the circle.  200 plus merkins and one mile.  Mia left us to go to work.  It was great having him.  He lives between F3Shelby and F3Gashouse and hopefully he will come see us more frequently!  He is teaching kids and adults trades which is such a needed commodity these days.  Great to meet you!

Mosey to side of church for partner laps.  P1 sprints around 4 parking islands and returns, tags P2, then 3 parking islands, then 2, then 1 as the pace increased each time with less recovery.  5 burpees at the beginning and then end.

Mosey back to start for a few minutes of Mary and COT with PainLabbers.  (3.15 miles)

My message today was on the power of “no”.  I had seen something about that statement and assumed it was when you have a tendency to say yes to everything.  By saying no you regain control and hopefully don’t commit to things that aren’t in your wheelhouse.  However, what I learned was the power of no can be when someone tells you you can’t do something that you can use that as motivation.  I asked for examples of this from the PAX.  Maybe there is a coach or a boss that has said that you don’t have what it takes and you can use that to stoke the fire in your belly to make things happen.  Rob Jones calls that “using the weight”.

You can let it weigh you down or you can push back and get stronger.

Announcements:  Dam to Dam Relay in two weeks, Convergence approaching, F3 Guns at AT’s place coming soon.

Prayer requests: Lynn Hamm, Les Nessman’s sister in law in hospice care.  Prayers for her children and his brother.  Prayers for those battling addiction, hopelessness, mental health issues.

Great to see FNG “Band Camp” today.  We had 5 at breakfast today.  No one ordered the “Deuces” but it was mentioned.  ShortSale bought mine today. #classact!

Always a pleasure to lead men!
Roscoe

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