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Month: March 2020 (Page 7 of 9)
A nice cloudy morning at The Goat. No sign of the site Q but managed anyhow.
Mosey around downtown Cramerton then circle up for some warm up. Side Shuttle hops, Moroccan Night Clubs, Don Qs. Got the Pledge in.
Then the laps around downtown Cramerton began. Find a partner. While you partner runs a lap you do AMRAP during that time.
Burpees then Big Boys then Werkins then Flutters then Side Shuttle Hops then Dips then Step Ups. We had a couple 10 counts mixed in.
Then we went over to wall on the Masonic Lodge to sit on the wall for a bit followed by some dirty hook ups.
Ended with about 7 minutes of stretching. Something we should try to do more of to help prevent injury and keep us limber.
Announcements: Convergence March 21st at Martha’s
Let Dirt know if you want a Storm shirt
Prayer Request: Wet Nuts has a good friend battling lymphoma.
Dirt’s son has an interview this week and Tesla’s son has an interview next week.
Those battling injury keeping them from working out. Top Hat could use prayers for his knee that wont get right.
Planned for a downpour of rain and the sky parted during the work out time. But we stayed under the overhang most of the time. Started with a mosey then did some imperial walkers, side shuttle hoppin, Don Qs, and Moroccan night clubs.
Workout: Deck of cards – Pax calls out the exercise based on category. We took a lap around the parking lot after 2 rounds.
Spades – Wall Sits
Heart- Arms
Diamonds- Abs
Clubs- Legs
Announcements: Be on the look out for an announcement regard the 5 year anniversary convergence
Prayer Requests: Students at Stuart Cramer, Allen Tate, guys not seen in awhile
COT and the rain starts back.
Whoopee coming in hot ….. HOT DAMN!!!!
Race to my truck, wrestle Bose speaker out freshly charged, set up track …. then Whoopee calls that he’ll be running for Mortimer training , but I convince him that my Travis Tritt song will be the perfect start to his day …. in fact also Cory Marks also is on this track ….
pledge …. very quick disclaimer and…..
start with SSH while Outlaws and outsiders begins ….. the excitement builds and hardly is contained as I announce that yes you know me , there’s ALWAYS a twist …. as Ivan Moody comes in I announce his distinctive voice and call out the way super Ass cool band name Five Finger Death Punch! And we change over to ski jacks ( discussion of whether or not an exercise … all I can say is do it for one minute and call me ) switch to plank jacks and before the guitar solo I announce that one more artist is on this track …. Mick Mars of Motley Crue! So we change over to Seal Jacks until the song is over …..
As I replace the speaker and get ready to mosey to main event …. Whoopee starts crying that the song wasn’t long enough, JK 2 had watched the video while it played on my phone so he gets no credit for the warm up ,,, discussion about when Whoopee will watch said video to which he made some comment about watching it while cutting people open ,,,, he just NEEDED to see this video …. in fact he started casting aspersions on Country music in general Saying that he now loves Dierks Bentley and Jason Aldean and how revolutionary they’ve been ….. we had to tell him to go away !!! We needed to get to our workout …. he went off to cry in a nearby ditch not to be seen again until just before the COT
Then another member of our group started bitching as Stinky Bird notices he never set his watch up for measuring progress and wanted a redo ! NOPE NOT ON MY WATCH!!
away we go
arrive in front of Soon to be Planet Fitness for HIIT ( high intensity interval training ) I tell all to modify but to push as hard as possible for they will be rewarded with a 15 second break after every 30 second called exercise …..
pax tried to figure out a way to convince me of easier exercises but I wouldn’t shake unless I followed MNC with burpees, Flying Squirrels followed squats I think but mostly I called on merkins, wide arm merkins, flutters, Freddie Merck’s and diamond merkins and a couple of these …. the best way to figure was that if the pax were standing …. I called an exercise on their six ….JK2 tried just to lay on ground for his recoveries … so I called SSh or plank …. just for the twist of it!
and we must not forget JK2 showing off ( as he put it) his best feature …. his calves ….. insert much admiration / drooling ….
Stinky Bird started crying and jumping up and down because he messed his pants or something and needed a diaper change so I slapped him and told him to man up! Wait until 6:00 at least! We mosey to 7/11 to pump a little ass … or should it be gas?
monkey humpers 7 in cadence at first set of pumps and 11 IC at second set …. then move to other side for crab thrusters ….it was at this point that not only is it noted that we are not following the flow of pumps 1/2/3 …etc …. instead we started at 7 then 2 and so on to which I reminded all that this is Gastonia …. we are challenged ! …. there were pickle pounders and other things …. suffice it to say …… NOT PG!!!! Finished with diamond merkins of 11 IC ( Gastone was pleased to have been able to accomplish these …. so kudos ….he’s still recovering from illness and returning back to form!)
Stinky Bird flies away
we mosey to steps near Food Puppy for some Clavins err ….. calf raises regular/ toes out / toes in all 25 oyo
mosey behind Planet Fitness ….still 2 vehicles protecting their back door ramp …. keep moving …. oh wait ….. 5 burpees for the train….. JK2 says it’s the air horn from a passing plane ….. oh boy … what a crowd we gave today !!
to the wall for 10 IC derkins ( yep)
10 step ups each leg
Gastone asks about what Postal Division uses tanks snipers mortars and various other weapons …. I tell him must be the Inspection Service
distractions distractions …
10 IC dips
15 step ups each leg
dip position …. wait for it ….. wait some more …. and IC
10 dips with right leg up …. next 10 IC both legs up ( no takers ) so left leg up ….
recover and mosey back to start and here comes Whoopee consoled by Stroganoff !!
praise for JK2 on new job and new car ( don’t get him started …. should go into auto sales!!) but seriously …. glad to hear of this new change and wish him and the family all the best as this will be a big change for him!
now with all that happened today … my favorite moment came when Whoopee remarked that he was training for the Mortimer which is in 2 Weeks!! And I say, “ wow, I had no idea it was so close!” And Whoopee without missing a beat delivers a perfect line ….. the best line this week maybe “ I had no idea either!”
unfortunately I forget to give a bible message for today ( yes I had one prepped,,,, but will save for next week since I’ll probably have the Q again next week )
Pax of F3 Gastonia, a challenge is set before us. It is time for us to take our workouts up a notch, and challenge what we think our 1st F level of fitness should be. Beginning on Saturday 4/4/2020 at Folsom, the Black Diamond workout “Annihilation” will be held. This workout will be once a month and the location will alternate between the 3 AO’s offered on Saturdays. This will not replace the regular morning workout, but will be an additional option at that location on that morning.
In my opinion, I think every pax in our region should consider this workout. I’ve been asked, why do this? What is this workout all about? My question is, why not?? I feel like sometimes we can get in a rut, and show up to a workout and simply go through the motions. We all need that nudge sometimes to do more. This workout is simply that, an opportunity to push yourself! They say if you want to run faster, run with faster guys. Will the workouts be difficult, absolutely!! Not only do workouts challenge us physically, but mentally as well. The F3 brotherhood is amazing, and that is exactly why I think we all can benefit from this type of workout.
This workout is NOT only for the strongest or fastest. However, come expecting a high intensity workout. Black Diamond workouts aren’t meant to be easy. Do the things that can make a difference; run a little harder, concentrate on using PROPER FORM, etc!!. Like anything else in life, “you get out, what you put in”.
Let’s embrace this challenge and get better together.
Sister Act
Upcoming “Annihilation” schedule:
4/4 – Folsom 6:30-7:30 Q – Sister Act
5/2 – The Yank 7a-8a. Q – Gold Digger
6/6 – Gashouse 7a-8a Q- Pizza Man
11 PAX posted at Midoriyama on Tuesday. YHC asked if anyone had just woke up….nope. Has everyone been up and working today…..yep. Ok then you should be loose. Let’s go!
Mosey to the lake hill.
The Thang:
Run the hill, 10 Hand release merkins at the bottom and 10 lunges each leg at the top. Do it until I say stop. 8 minutes and I believe 4 trips later we stopped.
Let’s mosey back to the parking lot on the left.
Line up on the curb. Broad jump across, 10 WWI’s, Crawl Bear back, 10 Freddy Merc’s ic. Rinse and repeat until I say stop. About 10 minutes.
Let’s mosey to the playground.
11’s-burpees and pullups!!!!!!! Yes this was awesome!
Let’s mosey to the T-shack.
30s wall sit followed by 30s dirty hookup. Again at 45s. Then again at 1:00.
I went over 15s and people started to get angry.
COT:
Pledge
Announcements-Mt Mitchell Hike 5/3, SFN 4/4, Convergence 3/21.
Prayer Request
Moleskin:
YHC asked how many of us deal with people every day we don’t really like. Whether at work, F3, or even church. Is that being Christ like? Is that how we are called to be? We are called to love one another.
Luke 6:32, Romans 12:10
Having been to this AO only 2 other times, YHC wasn’t sure what, nor whom to expect. Dirt was sitting there waiting. Tiger and Orangeman soon rolled in, clown car style. And actually a little early for him, Virus.
0530 hits. Lets hit it.
Since there were no FNGs, a simple disclaimer followed by The Pledge.
Warmup consisted of 10 Goof Balls IC (since it’s supposed to be Sargento’s AO) followed by 10 Grass Pickers IC because YHC legs were still a little tight.
Knowing what Broke has in mind for a PT Test, YHC decided to bring its nasty cousin to Ricky Bobby. Lets move to the track.
25 SSH, mosey half-way around track, 25 SSH complete your lap.
Repeat for a total of 100 SSH.
Repeat to get to 100 Squats.
YHC had intended to do a lap after completing a set, So since it was omitted on the SSH portion, lets do 2 laps.
Let’s meander a bit around the track to find a better area (i.e. drier) for the next exercise.
Repeat to get to 100 Merkins (this one really sucked)
1 Lap (Actually it was a lap and a half, so the start/end would be the bleachers)
Repeat to complete 100 LBCs
1 Lap
There is still some time left, so lets move to the front of the school.
There is not enough time for a full set of 11’s, YHC called 5’s with Am. Hammers on one end and Mtn. Climbers on the other. Everyone realized and Orangeman pointed out, it was actually 6’s. Close enough.
As everyone finished up, Orangeman claimed he was sure he had heard a train sometime in the last 40 mins. Although no one would corroborate his claim, we did 5 Burpees nonetheless.
Mary was started, while YHC retrieved my phone. Mary consisted of:
LBFC
Heels to Heaven
Dying Cochroaches
and I think something else.
But by this time, all could hear a train, so 5 Burpees to close us out.
Announcements:
- Convergence 3-21, but no fellowshoot later that day.
- Lots of activities the first weekend of April. Be sure to signup for the SFN event- The Community Foundation Run. See Pre-Blast.
- Checkout the Events tab of the F3 Gastonia website. The known events for the year are posted so you can plan.
Prayer Requests:
- JJ’s Family
- TimeFrame’s Family
- Tiger’s M’s Friend
- Nashville
Thanks Tiger for praying us out.
They say one way to improve is to workout with people that are better/faster than you. That is certainly true. The four that attended my Q this morning all were better and faster than me. I appreciate the push (or really pull in this case).
Time to find a new goal as well, these men helped me get the 3+ miles in a 45 min bootcamp workout!
It was an honor to lead this morning.
Watts Up powering down.
Some ran, some rucked, then we sat down for a 15 minute discussion on this weeks’ verse – Titus 2:11
“For the grace of God has appeared, bringing salvation for all people,”
Verse 12 goes on to say “training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age,”
The whole chapter talks about how Christians should act and carry ourselves. We had some great discussion on that including missionary work as well as some ‘live right’ and ‘get right’ items. Later in the day on the GroupMe chat, someone pointed out how fitting it was that we studied this verse just before Big Pappy was leaving to go to Jamaica. Now on the surface, that may not seem to tie together. However, what you may not know is Pappy and his wife are going for their 21st Anniversary. They haven’t been on vacation without the kids since their honeymoon. Yet they are taking time out of this trip to visit an orphanage and donate clothes and school supplies they gathered through donations (and likely from their own pocket as well). A suitcase with 110 lbs worth of stuff! As you look through Titus 2, including these verses, you quickly realize Pappy is putting this verse and chapter of the Bible into motion. A REAL HIM, for sure. Safe travels Pappy!
- Montross
17 out for another morning at prison break. Some ran Some rucked but we all got better once again! Good work men way to push that rock.
Its hard to get motivated early in the mornings to run or ruck sometimes but with the help of our F3 brothers we are always being pushed to get out and better ourselves. We all struggle with things and we are always fighting the battle to walk the Christian walk and that’s what we are suppose to do, God doesn’t want us to be weak or be a pushover when the devil comes at us and we all know he does and he comes in all shapes, sizes and form. It could be a family member it could be your kids, wife , co-workers. It doesn’t matter to him but the closer we draw to God the more he fights us with things. We need to lean on one another and we need to spark the fire in each other when one of us are down and out, sick, depressed, whatever it may be, be there for each other, pray for each other and know that Jesus Christ loves you and he’ll always be there for you no matter the situation.
Prayer Request
Montross Aunt battling cancer
EZ-Rider wife and family
MW and Allen Tate
Each other and our kids!
Our communities and this country
My wife and the pregnancy
Thank you
Round Up
It has been a while since YHC has posted at Mt Hollywood, let alone Q there. Broke was looking for Qs, so YHC decided to take him up on the offer and make self get up on a Monday morning. After several miles of running the Rooster, having to get up at 4am on a Saturday morning and then another early morning Sunday to get 6 miles @ the Coconut Horse, YHC is tired and wanted to keep any running to a minimum. So what should the Wienke consist of? Got it, it will be an easy/light workout. 🙂
It’s 5:30 am and YHC pulls in the parking lot, several people already there. This looks like a good turn out, but then 2 more cars show up, Virus and then Tiger, with Orangeman and Shell Shock rolling out of car just in time to get started. Total of 12 PAX including YHC, not bad for a Monday morning.
Disclaimer – brief since no FNGs. We all know what to expect.
Warm-up
- Hillbillies x 20 I/C
- Don Qs x 20 I/C
- Toy Soldiers x 12 I/C
- Stretches
- Burpees x 10 OYO
The Pledge
Mosey across street to middle school
100 SSH
Lap around the parking lot
Core
- 25 LBCs
- 25 Freddy Mercury
- 25 LBCs
- 25 Freddy Mercury
50 SSH
Lap around parking lot
Legs and Arms – PAX didn’t like the side lunges, or should I call them Denise’s?
- 25 squats with overhead presses
- 25 side lunges right side w/ arm raises
- 25 squats w/overhead presses
- 25 side lunges left side w/arm raises
Also during these exercises, SA and Slaw were dancing around like ballet dancers! These two were like little kids back and forth with each other throughout the workout….Both are in YHC’s van for the P200, so that is going to be a very interesting adventure!
50 SSH
Lap around parking lot
Chest
- 25 merkins
- 25 chest flies (I/c)
- 25 merkin
- 25 chest flies
50 SSH
Lap around parking lot
Core
- 25 American Hammer (I/c)
- 25 flutter kicks (I/c)
- 25 American Hammers
- 25 Flutter Kicks
During this round of exercises, there was a funky smell lingering, which actually happened throughout the workout, but this was pretty bad. Someone didn’t eat very well on Sunday! YHC got messed up on cadence and count, so we probably only did like 10-12 American Hammers the second time. Oh well!
50 SSH
10 burpees
Mosey back to school
COT
Announcements:
- Convergence on March 21st
- P200 Relay March 28 – 29
- PT test in April – Broke’s Standards
- Sister Act starting up once a month Beast Mode workout
Prayers:
- Lynn Hamm and family
- Breakers’ M (wedding planning)
- Tiger’s M good friend with cancer
- Hushpuppy, Pockets, Medicine Woman, T-Square, Huckleberry, ShortSale,
- Gashouse 1/2 Marathon Runners @ Myrtle Beach this weekend
Bible Verse
1 John 4:19-21
We love because he first loved us. If anyone says, “I love God,” and hates his brother, he is a liar; for he who does not love his brother whom he has seen cannot love God whom he has not seen. And this commandment we have from him: whoever loves God must also love his brother.
We are not perfect, but we all need to love each other like God has commanded us to do. It doesn’t matter what your religion, race, political view, gender view or whatever, we are all called to love each other like we love God. If everyone followed this verse, can you imagine what this country, or even world would be like? This is an area YHC really needs to work on because I am far from loving some brothers and sister like God commands me to….I pray that we all can be better at loving all brothers and sisters. We may not agree with everything someone says or the way they live, but we need to respect them, love them, and pray for them and ourselves.
Thank you men for allowing me to lead this morning. As always, it is an honor.
Breaker Breaker