Hipaa needed some help Monday and I was glad to be the man.
three Pax came out to have some fun with the Deck of Death and Battle Ropes.
Show to Know.
COT
Announcements check out the new section on the F3gastonia page.
The Bed Pan is Full
Month: March 2020 (Page 5 of 9)
Got a good start to the morning by arriving early to set up for the shenanigans that were about to proceed.
Parked in the pit behind sammys and laid out the cindys with care as I used my 2.0’s sidewalk chalk to scribble instructions onto the pavement. Did a short mozy to scope out the land and everyone rolled in about 2 min till and so …. it…. began:
Warm up:
20 ssh
20 MNC
15 imperial walkers
15 hillbilly walkers
10 merkins
10 Peter Parker Peters
5 6-count burpees
The Thang:
Now that we were all warm and Tesla remembered how to count
Mozy to parking lot behind sammys
1 Cindy curls x 30
2 Cindy tricep extension x 30
3 10 burpees
4Cindy overhead press x 30
5Cindy kettle bell swing x 20
6 blast off merkin/ mike Tyson x 15
7 Cindy goblet squat x 20
8 Cindy bent over row x20
9 big boy sit ups x 10
10 Cindy side lunges x20 10 each leg
Take a lap after each round-
Rinsed and repeated no run
Word on the M for national women’s day
Eph- 5:25-28
Mozy back across to the middle school track depending on time
1 lap – 1/4 each
1- high knees
1- Butt kickers
1- lunges
1- bear crawl
Mozied to cover
10 incl merkins
10 dips
Moved to cot for pledge of allegiance
12 for my f3gaatonia vq , thank you pockets for letting me lead
Prayers and praises lifted up to our gracious and merciful lord
Big Mac our
Watt’s Up definitely wanted all 45 minutes of workout today. Time was 05:30:14 and he was yelling at me to start. Kinda scared me.
Warmup
Crab Jack 10 IC
Plank Jack 10 IC
Smurf Jack 10 IC
Seal Jack 10 IC
SSH 10 IC
Then thang:
Cant take credit for this workout. Shout out to Yahoo of F3 Carpex and his Hell’s Bell’s Baseball, YHC modified numbers. Setup a modified Baseball Diamond in parking lot. Similar to how I used to setup a pickup ball field when i was a kid. Boom box was Home, Cone was 1st, Wet spot on pavement was 2nd, corner of island 3rd. Starting with 1st inning at Home do the exercise then proceed to 1st, then to 2nd, then to 3rd. Start next inning. Repeat until all 9 innings played.
HOME
- 1st Inning – 10 Squat to High Pull
- 2nd Inning – 10 Squat Thrust-to-Overhead Press
- 3rd Inning – 10 Goblet Squat
- 4th Inning – 20 Squat to High Pull
- 5th Inning – 20 Squat Thrust-to-Overhead Press
- 6th Inning – 20 Goblet Squat
- 7th Inning – 30 Squat to High Pull
- 8th Inning – 30 Squat Thrust-to-Overhead Press
- 9th Inning – 30 Goblet Squat
FIRST BASE
- 1st Inning – 10 Lawnmowers (5 Left/5 Right)
- 2nd Inning – 10 Swings
- 3rd Inning – 10 Two Hand Row
- 4th Inning – 20 Lawnmowers (10 Left/10 Right)
- 5th Inning – 20 Swings
- 6th Inning – 20 Two Hand Row
- 7th Inning – 30 Lawnmowers (20 Left/20 Right)
- 8th Inning – 30 Swings
- 9th Inning – 30 Two Hand Row
SECOND BASE
- 1st Inning – 10 LBCs w/ Bell
- 2nd Inning – 10 Freddie Mercury w/ Bell Press
- 3rd Inning – 10 WWI w/ Bell
- 4th Inning – 20 LBCs w/ Bell
- 5th Inning – 20 Freddie Mercury w/ Bell Press
- 6th Inning – 20 WWI w/ Bell
- 7th Inning – 30 LBCs w/ Bell
- 8th Inning – 30 Freddie Mercury w/ Bell Press
- 9th Inning – 30 WWI w/ Bell
THIRD BASE
- 1st Inning – 10Two Hand Curls
- 2nd Inning – 10 Tricep Extensions
- 3rd Inning – 10 Overhead Press
- 4th Inning – 20 Two Hand Curls
- 5th Inning – 20 Tricep Extensions
- 6th Inning – 20 Overhead Press
- 7th Inning – 30 Two Hand Curls
- 8th Inning – 30 Tricep Extensions
- 9th Inning – 30 Overhead Press
4 Minutes left for MARY
Time
COT
Announcements: Convergence 3/21, SPEED FOR NEED Community Foundation Run 4/4 SIGN UP!!!!! <– LINK!!
Prayer Requests: VooDoo friends 2.0 (Smith Family), JJ Dad, Dry Rub M Surgery this Friday, Unspoken.
YHC Took us out
Thanks men, way to push!
AYE!
HIPAA
I pulled into Folsom 5 minutes till start time, four of us, smaller crowd then normal? LB and Open season roll in, 6 it is! We get started!
Warmup- SSHx15ic, Toy soldiers x15ic, Monkey Humpers x15ic, let’s mosey!
We headed towards the flag at the top of the park, stopping at each light pole for 10 merkins and 10 Big Boys! 10 Burpees at the Flag, pledge and head back to the truck.
At the truck everyone gets a Block for 20 to 1
Shoulder press
curls
triceps
squats
Finished this and made a lap around the tennis courts, circled back up and did 22 for the vets!
Announcements- LMS 5k this Friday, Speed for Need 5k first Saturday of April!
Prayer Request- each other, our country
Thanks for letting me lead!
Disclaimer
Warm up:
Burpees x 5 (for the train)
Seal Jacks x 30 IC
Buckeye Merkins (plank and stretch)
10 merkins oyo
Burpees x 5
The Thang
Mosey to the traffic circle in front of the school for a 4 Corner Workout around the practice field.
Corner 1 Burpees x 10
Corner 2 Dips x 20
Corner 3 Squats x 30
Corner 4 Flutter Kicks x 40
Rinse and repeat x 5
Mosey to the tennis courts for 11’s.
Tiger Squats by the tennis courts and Jump Squats by the school.
We had just enough time to finish these.
Announcements:
P200
Community Fun Run on 4/4. Need Pax to push the Speed for Need chairs
Convergence on 3/21. Run/Ruck at 7:00 am and Boot Camp at 8:00 am. Food and Fellowship at 9:00 am
COT
Thanks for being there this morning men!
Dirt
Linus needed a Q for the Gashouse and seemed desperate so I decided to Q last minute because I didn’t have any other plans at 0700.
LInus covered most of the day in his Grumpy Old Men backblast so this post is largely for credit for posting and accountability. (Thanks Watts Up!)
Warm up with SSH, plank series, squats and split Pain Lab and bootcampers.
JJ, Pythagoras, Top Hat, and YHC then moseyed to the front of Grier Jr. High and their new, smooth blacktop parking area. Burpee long jumps x 10, 10 squats per parking space x 10, Bear Crawl 10 parking spaces, Lunge 10 parking spaces, partner carry to the end, Turn around and repeat.
Mosey to FPC Steps, 50 Calf raises at the bottom, bunny hop up stairs and repeat x 3
Mosey the Sherwood for nickels and dimes. 5 pullups, ten merkins, 5 squats x 5 minutes and then 2 minute plank, Vups, and dying cockroaches.
Mosey to the hill below the ballfield.
Mary one round of exercise and then sprint the hill (Moritmer training)
Various ab/leg exercises called
Return to Start just in time for the bells and didn’t forget to pick up the six!
It was nice to get to know Pythagoras who is impacting young minds with his mathematics teachings. We need more Pythagoras’s in our community!
Always a pleasure.
Roscoe
F3 Gashouse Operation ‘Grumpy Old Men’ officially soft launched on Saturday March 7 at 07:00 at the Schiele Museum. This new concept, a walking only AO was an idea that took wings a few months back amongst several Pax using coffee and eggs to nurse off some recent Gashouse Bootcamp and Painlab woes at the Union Road Diner. Having noticed some Pax that continue to post while on the IR simply modifying and coupling that with recruiting a targeted group of HIM’s that are not going to be BC or PL junkies, we are hoping to expose additional men to the second and third F’s where we can enrich the lives of new Pax and in turn learn from them.
Roscoe had our Bootcamp Q and Tube had Painlab. Bandit and myself were watching over the slowsey mosey. We started off with the pledge, announced our disclaimer and off we go. As we strode away into the sunrise we could already hear the pain being inflicted in the warm up upon the poor souls who chose not to join our group. Off to Grier we rolled. Six PAX total, two fng’s, two Kotter’s and two co-Q’s. F3 Gashouse, please welcome or welcome back to our group: Jester, Waterboard, Warden, and Toad, all respect.
The Thang:
Mosey
We walked around Grier track 7 to 8 times. I’m not sure of our official tally but think we were a 1.5 to 2 mile range, most likely a PR for all of us. As it turns out, the Grumpy Old Men moniker is just a notion. These guys were anything but grumpy and the laughs and mumblechatter simply meshed. I was curious how this whole morning would go, but as I looked at my watch we had about 15 minutes to make one more round and get back down to Schiele. Our idea only cemented it’s need as I watched the BC and PL guys melt in 30 degree weather. I would say I’ve always been a slow runner, but maybe even a slower walker (does that make sense?) . All of these ‘respects’ kept a mosey pace I felt was quicker than a normal slowsey. These respects had it, they moved well, and I hope will be the new faces (fng’s and kotter’s) of a new generation of HIM’s to post at the Gashouse.
The name of our new AO is still yet to be determined. We will let the regulars of this launch determine that. We need your help to broadcast this walking AO to anybody that you know that would be interested. Heck, it’s free and they need it. And you need it. This AO is open to all men who want to come and slowsey mosey with us. You’ll keep a brisk pace if you keep with the ‘respects’, you’ll be able to mumblechatter if you walk with me. Please consider taking a co-Q position with us one weekend as leading into our ‘hard’ launch we will be reaching out to experienced Pax to walk with us. Bring your ruck sack or weight vest if you like. Bandit and I are committing six weeks from the official hard date launch (3/28) in hope’s of this taking wings on it’s own. Until then it will command and receive our full attention but we still need your help. Our plan is that we slowly hand this over to the regulars who attend and they can develop this into the F3 formula that work’s best for them.
Overheard at Gashouse:
“Show up and Post, it is other’s that need you”
“Remember, there is no bad weather, only bad gear”
“It is not good to be the last guy on a bombing run”
Roscoe graciously handed me the Q close-out so I’ve got the announcements and concerns here.
Announcements:
Shout out to Tube and his 2.0 friendly workout. Timeframe mentioned having a 2.0 fitness day of some sort to assist with scout merit badges.
Mortimer 100 Relay March 14: 100+ mile relay from Hickory to Boone, NC or more specifically Tator Hole to Howard’s Knob, only for the insane. Goal is to raise $1,000 for cancer services, see Roscoe for donation information.
F3 Gashouse Convergence March 21
Speed for Need April 4
Prayer Requests:
Les Nessman and Sister in Law
Top Hat mentioned Kotter’s and those on the IR, being injured and out can really get you down
Sledge-o-Matic’s niece
Aye…..Linus
Disclaimer and Pledge
Warm up:
Seal Jacks x 30
Burpees x 5
Buckeye Merkins ie….. plank and stretch
Welcome Buckeye, good to see you at The Sandlot this morning.
Merkin x 1 oyo
The group split up by Boot Camp and Rucking at this point.
Here is how the Boot Camp went:
Mosey to the parking lot at Martha Rivers Park.
Rack and Stack routine done by Sister Act last week at The Storm. Thanks for the idea S.A.
Start at point A (Light by the turd shack – “Stack”). Mosey to point B (Light at the far end of the parking lot – “Rack”). Perform the exercise pulled off the “Rack”. Then mosey back to point A to “Stack” the exercises.
Round Rack Stack
1 10 Burpees 10 Burpees
2 10 Merkins 10 Burpees, 10 Merkins
3 30 Lunges 10 Burpees, 10 Merkins, 30 Lunges
4 40 Flutter Kicks 10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks
5 50 Squats 10 Burpees, 10 Merkins, 30 Lunges, 40 Flutter Kicks, 50 Squats
At this point JK2 mentioned doing Dips so we went over to the picnic shelter for 3 sets Dips x 15 double count and Step Ups x 20 each leg and x 15 each leg.
6 60 LBC’s Mosey to the start
Announcements:
Convergence at Martha Rivers Park on 3/21
P200
Community Fun Run on 4/4/20
Prayer Request:
Dry Rub’s M
Ended with COT
Thanks for participating this morning gentlemen!
Dirt
4 Men showed up at the Goat on 2/27/20.
We came, we saw, We conquered!
Various and sundry exercises mixed in with running.
Ended with pledge and COT.
Dirt
Sparky asked for a Q on short notice, I was happy to do it.
had a good number this morning, some rucked, some ran, some mall walked.
I noticed that our new Pax seem to be getting younger. That’s awesome.
the word for this morning: “Let love be without hypocrisy. Abhor what is evil. Cling to what is good.”
Romans 12:9 NKJV
Men, it’s impossible not to be a hypocrite sometimes, nobody is perfect. It is however important that we strive to stay away from hypocritical choices. We can’t expect our families and anyone else we may influence to live Godly lives if we aren’t pursuing a Godly life ourselves. We have to hate evil, really hate it. We should hate Sin to the point where if we catch ourselves in sin, we immediately stop, walk away and ask for forgiveness. Again I know we’re not perfect, these are things we need to strive for. Cling to what is good. Jesus is the ultimate Good! Cling to Him, get to know Him through the word!
prayer requests: Clonniger (spelling?) family after a death.
Medicine woman, reach out to our brother.
each other.
i feel like there was another: I apologize if I left one out.
announcements: LMS 5k this Friday!!!! Signup. Contact sparky!