F3 Gastonia

Fitness, Fellowship, Faith

Month: October 2020 (Page 7 of 11)

The STORM – October 13

October 14, 2020 / / 0 Comments

We had a great turnout on a humid morning at The Storm.  Seeing no FNG”s I gave a quick disclaimer and we took a five minute mosey before circling up for the warmup.

Warm Up:
SSH x 25 (IC)
Windmill x 10 (IC)
Hillbilly Walker x 10 (IC)
MNC x 20 (IC)
Seal Jacks x 25 (IC)

Routine 1:
Staying in the front of the school we did something I like to call Crazy 8’s.  This is a routine where we do a choice of 3 exercises followed by running in a figure 8 pattern.

  • 8 merkins
  • 8 mountain climbers (2 is 1)
  • 8 jump squats
  • Crazy Eight run around the island
  • Repeat 8 times

Routine 2:
So I had each PAX get on a parking space line.  Starting at the curb we did 10 derkins and then bear crawled halfway and lunge walk the rest where we did 1 irkin.  Rinse and repeat until it was 10 irkins and one derkin.

Routine 3:
The pax lined up. One PAX would call an exercise. All the pax would perform the exercise and then sprint about 50 yards and walk back. We did this about five to six times before it was time to end in the Circle of Trust.

Announcements
F3 Lake Wylie Nessie is scheduled for October 24. Details at http://f3lakewylie.com/index.php/2020/09/20/the-nessie-bigger-and-badder-in-2020/

F3 Gastonia 5.5 year convergence at Martha Rivers on 10/31. Check slack for details.

Prayers
The family of Mike Reidy who passed away Friday, October 9.
The Patterson family. Their 20-year-old son committed suicide.
A colleague of Pilgrim’s Progress who was  recently diagnosed with cancer.

Thanks for the opportunity to lead!

Aye,

Radar

Counting Trees

October 13, 2020 / / 0 Comments

Hacksaw was supposed to Q but had concrete to pour at 6 so YHC decided to take the Q. It was a glorious morning to be in the gloom and I was thankful to be leading! We circled up and chatted til 5:30 and then the tree counting started…

Warm Up:

MNC-X 20 IC

Imperial Squats-X 20 IC

SSH-X 20 IC

Looking for trees:

At every single tree 10 merkins

at trees on both sides of the road 20 merkins working our way to the flag pole. =200 merkins

at flag pole: 20 shoulder taps IC

say pledge

20 BBSU’s

mosey to concrete bleachers at horse arena:

1 round: 4×4 merkins up the bleachers and back down

2 rounds: 20 dips IC, 20 incline merkins

mosey to steps at horse stables: 2 Rounds:  Partner up

P1- 20 Australian Mountain Climbers

P2- Bobby Hurlys till partner get back

Burpee Indian Run with 3 burpees back to parking lot

COT:

Prayer Request: Sister Act’s daughter and family, Stogie’s dad, our community and each other

Announcements: West Lincoln Middle School 5K,

Gas House convergence at Martha Rivers, Gas House PT Test

WICHITA here and I’m thankful for all you men!

ON TO THE NEXT!

 

 

 

5 nickles = 25 cents

October 13, 2020 / / 0 Comments

Very nice morning for a work out.  A solid crowd made it out to the Bulldog for some rock pushing and starting the day the best way we can think of.

5:30…time to clock in.

Warmup

20 double count SSH IC

20 double count goofballs IC

Mosey down to the lower parking lot for the thang.

Clavin was nice enough to bring the coupons that YHC had asked for last week, showed early, and helped set up.  Thanks man.  By the way…warning! Clavin has a truck full of coupons for you Labrynth goers.

Q called 5 curls at top of hill, 5 squat thrusts at the bottom, and 5 big boys every time we pass the half way point., all 5 times.  This makes a quintuple nickle or 25 cents.

Goose leads plank work while waiting for 6.

On your 6 with head down hill for;

50 LBCs

Homer and Marge.  The mumblechatter got interesting here.  Should have been there.

Flutters

Back to top of hill for 25 cents more.  Upright rows at top, squat thrusts at bottom, mountain climbers in the middle.

Quick lap around parking lot.

Clean up coupons.

Rudolph lead SSHs until the coupon cleaners returned.

The rest was stretching, merkins, MNCs, inverted big boys (shout out to Tesla for this gem),  step ups, big boys, and lbcs.

Times up.

Pledge

Prayer

Prayer requests:

Sledges brother in law with Bells Pausey.

People with Covid

Goose for a safe return to service

It was very much a honor this morning with such an awesome group of HIMs.

Aye!

Timeframe

 

The OG AO

October 11, 2020 / / 0 Comments

With the passing of Edward Van Halen I knew that some VH would need to be played at the Gashouse. After a brief disclaimer, the opening exercise was SSH for the length of the song “Eruption”. I had that song on 45 ( for you “hate” PAX, a 45 is a small two sided record that contained one song on each side and had to be played on a record player.  The “A” side was the single, and the “B” side was a lesser known track. The B side was running with the devil as I recall). when I was a kid and took it proudly to my next door neighbor Because I was so proud.  He was At least 5 years older and took me to his playroom and pulled out a couple carts of albums and found the original album and all the songs. I realized I had a ways to go to be that cool. #apprenticeship

After the warmup We said the Pledge and then I put the speaker Up and we moseyed to the Library. We encountered a 10-60 suspicious vehicle and checked it out. It had a used car dealer tag and dents all over it but since it posed no threat we moved on by.
We had seven to start. The first exercise I called was the Colonel Trautman. 20 merkins at the bottom of the parking lot then run up the stairs to the library for 19, back down for 18, and so on to 1. At about 12 Stroganoff texted me and asked where we were. I texted back and shortly thereafter he joined in. It is always a good idea to carry your phone during a workout.

Next we moseyed to FPC.  Two PAX would give an exercise and we would do EMOM of those two exercises  every minute on the minute for 3 minutes and then the next two PAX would call an exercise.  We did burpees, LBC’s, squats, flutters, squats, dying cockroaches, v-up toe touches, and calf raises.

Next we moseyed to the playground for more EMOM’s  this time it was 6 pull-ups and 15 squats for 5 minutes, followed by a dead hang competition.  I underestimated how hard it was to keep my feet off the ground.  We need a high school playground.  Anyway, it came down to JJ and Goose and JJ won with probably over a minute dead hang.  Those two guys should live a long time as I hear grip strength is an indicator of life expectancy.

We then moseyed to the library again for ring around the curb.  It is a lateral bear crawl for one rotation, then we went back the other way.  We followed that with a mosey to the nature trail and some dips IC before heading back to close it out with the Pain Lab and Gashouse combined CoT

 

Announcements:  OCT 31 Convergeance at Martha’s House.  Costumes welcome

prayer requests: Slaw, SA’s daughter, Double-Stuff’s late friends’ family

It was great to see Goose and Woody And Anchorman back in the Gloom. It was also nice for a pretty normal breakfast at the Union Road diner, and even nicer that Boudin picked up the tab!  Until next time, keep pushing the rock!

roscoe

 

Nachos?

October 11, 2020 / / 0 Comments

On rainy and cloudy Sunday, not much to do other than watching football, so you get a lengthier backblast from my Q at the Coconut Horse. Most of the time you get the standard “We ran or rucked or biked,” some form of movement to get begin the day. The forecast looked ominous so that kept a few people snuggled in their fartsacks. I’m one the talk, coming off the IR, my knee can be tight in the mornings (what a convenient excuse), especially when the alarm goes off in the gloom. So the one time I finally make it out, I’ll be happy to swallow at least one red pill. I thought I had EH’ed a Kotter for a ruck this morning but I should have been more emphatic that I was 100% committed – but that is a lesson to be learned (more on that later). At 6:30 am, I load my ruck and to Gastone’s dismay that I’m actually going to ruck. I send off Stroganoff, Roscoe and Gastone. Linus read up on QSource F5 Q-point on Preparedness posting in full rain gear; he and I take a lap around the parking lot in case the Kotter is late – no show, we move on, making up the route as we go.

In the Fall of 1985, after a high school football game a tradition was to spend the night at my friend’s house. As 8th graders, there wasn’t too much to do other than walk around the neighborhood. To create some mischief, we’d tie empty drink cans to either end of a fishing line and string it across the road, find cover in the bushes nearby and wait for victims to come flying through our trap and shout expletives once they were stopped, realizing the gag, maybe relieved car parts were not spilled into the road behind. On a slow night, we return to his house and into the kitchen. Shortly thereafter, we hear the rattle and hum of a sweet 1978 Ford Pinto conk to an erratic stop. I included a link for the millennials. Safe to say, it was a sweet ride, one that had the ladies melting for an opportunity to be with its driver. In walks the big brother.

“What’s up butt-head?” he snarls, almost mocking a scene from Weird Science. “You boys hungry?” We both nod our heads affirmatively. Brother goes to work and we take a seat for the lesson. He grabs a kitchen plate and then a bag of Doritos – the original, before they created all the new versions. Once the chips were spread onto the plate, he went into the refrigerator for American cheese slices. I wasn’t even sure he washed his hands, but I didn’t care, we were captivated watching the master chef at work. Each square of orange cheese was stripped apart and laid gently across the mountain of chips. Into the microwave the creation went for a brief period of time. Half a minute later, the hot plate came out. Brother sampled the appetizer and gave the okay. My friend and I dug in for a snack of all snacks. Simple, yes, but very good. One that I would make over many years. I tried to share the recipe with my daughters, but they had little interest. Maybe it’s a guy snack. I’ll find out with my grandkids one day.

What the hell does this have to do with the Coconut Horse? Actually not much, but like Dredd, there is a lesson in Sua  Sponte leadership. For those attending Q Source today, we learned about Individual Initiative or I2 and how a Lizard organization thrives when a HIM steps up to solve a problem within the context of a mission. Then not only sharing that lesson, but passing it along to others for a legacy to be left. What was the problem: hunger. Big Brother steps into action to solve.

Now after this walk down memory lane to my youth, I’ll share with you my friend in the story is Re-Run. Who is Re-Run, none other than the little brother to the GasHouse HIM but Linus. It’s the circle of life.

The 5150

October 10, 2020 / / 0 Comments

Eddie Van Halen. Need I say more? A legend. Recently passed away from a battle with cancer. I grew up listening and loving Van Halen. It was amazing to me what Eddie could do with a guitar and a keyboard. I felt it was fitting to pay homage to him today and create the 5150 Workout.

After the warm-up with Roscoe and the hype of Eddie already on our minds, I felt it was necessary to invite those to Pain Lab if they wished to continue the Eddie Van Halen solos during the workout. After all Roscoe discontinued the use of his speaker and Van Halen after the warmup, such a shame. 13 took the initiative to join in Pain Lab. As I look at the PAX coming into the circle of the Schiele around Frank, I thought we had an FNG. Hell nah, it was our own Woody!!! Welcome back Kotter!!! Aye. Let’s get it!

The Thang:

5150 Workout. Duh, named after the album 5150.

Reps Exercise
51 Curls
50 Merkins
51 Upright Rows
50 CDD
51 Goblet Squats
50 Step Ups
51 Tricep extensions
50 Dips
Rinse and Repeat
51 Flutters
50 LBC
51 Freddie Mercury’s
50
Oblique Crunches
51
Dying Cockroaches
50 Box Cutters
51 Jane Fondas
50 Dirty Dogs
Rinse and Repeat

We made it through almost 4 total rounds. FWIW, my plan was to make it through almost 5 complete rounds with 14 Burpees added in to make the total of 1984 reps. Yes, 1984! Probably hands down the best VH album ever! Either way we pushed hard and all the way to 0800! Here what was on the playlist today which included some of EVH best solos:

 

We joined up with Bootcamp for COT.

 

Men, It was an absolute pleasure leading you today. CANCER SUX! Go to your doctor and get checked out! You’re all my brothers and I care deeply about every one of you all.

AYE!

HIPAA

Mixin’ it up in Belmont!

October 10, 2020 / / 0 Comments

So when YHC took the Q at The Fighting Yank a couple of weeks ago for today he looked at all possibilities to shake things up a bit. As the day drew near it appeared we may be in for some interesting weather. So YHC decided to design a workout that too advantage of the AO (a great one) and got us in the elements with some degree of a contingency should we get lightning, which YHC has determined is a danger to the pax. So we wound up with the following results:

COP in the Temple

Arm and trunk stretch

SSH X 20

IW X 20

Cotton Pickers X 20

Grapevine stretches

Mtn. Climbers X 20

Nolan Ryans X 20

Mosey around the park and around the track and back to the Temple.

Burpees X 10

Jump Squats X 20

Merkins X 30

Jump Lunges X 40

LBCs X 50

Run up to stairs and on the street for butt to the rear monkey humpers.

LBCs X 50

Jump lunges X 40

Merkins X 30

Jump squats X 20

Burpees X 10

Triple nickel on the grassy knoll:

Bottom: 5 diamond merkins

Top: squats

R&R 5X

Over to the tables in the park:

Dirkins X 10

Big boy situps X 20

Dips X 10

Step ups X 10 each leg

Run around the park.

Rinse and repeat 3X, run again after 2X. Mosey up to the Field of Dreams as the warm up ends and the 4th quarter begins. And as we all know in a Tesla driven workout everythnig is just a set up for the 4th quarter.

Bear Crawl Slalom, divide the pax up in  two groups of seven, Tiger takes the 2s, YHC the 1s. Winner team gets 5 burpees, loser gets 10. 1s win. YHC does 10 with the 2s. That’s a leadership thing.

SSH X 10

Squats X 10

Mosey to the center of the field.

Werkins X 10

AHs X 10

Broad jump to the end of the field

Barely enough time for one half pipe:

Top: Plank jacks X 5

Temple: HR Merkins X 5

Street: Butt to the street monkey humpers X 5

Pledge and done.

NMM: Planned for rain but was able to get out in the environment and run around, which we were going to do anyway. 65 degrees and rain is no biggie. We most def mixed it up as the ‘blast indicates. Remember the 10/31 convergence at Martha Rivers in Gastonia. More or less the 6 year anny of the region. Looking forward to that one.

Welcome FNG Snow Bunny, looking forward to your progress in the program brother!

Pleasure to lead this group. Buttermilk was served. So was livermush afterwards. How could you improve on that?

Tesla

 

 

 

Running at Folsom

October 10, 2020 / / 0 Comments

The weather forecast was for rain but it held off for a big crowd of rock pushers in big Dallas N.C. Mumblechatter started early and often. Disclaimer was given for the FNG, Sarlac’s 2.0.

Warmup
5 Burpees OYO, SSH x 15 IC, Cotton Pickers x 15 IC, Hillbillies x 15 IC, Low Slow Squats x 15 IC, PLEDGE.

The Thang
Mosey to the bottom parking lot corner for Dirty Mac Deuce. This is by special request from Sister Act. You’re welcome! This as for arms, legs and core. 3 exercises for 12 reps IC where possible and then run a lap around the parking lot.
Set 1 Werkins, Low Slow Squats, Flutter Kicks, run a lap.
Set 2 Burpees, Monkey Humpers, Freddie Mercuries, run a lap.
Set 3 Moroccan Night Clubs, Mountain Climbers, Big Boy Sit Ups, run a lap.
Set 4 Carolina Dry Docks, Calf Raises, Dying Cockroaches, run a lap.
Set 5 Diamond Merkins, Lunges, Little Baby Flutter Crunches (Blame Freight), run a lap.
After this I asked each Pax to think about the challenges in their lives that need attention and that they need to work on.

Mosey to the tennis courts for Merkincides.
15 Merkins then run suicides to the first court and back, then to the 2nd court and back, 3rd court, 4th, 5th, 6th.
We did this 3 times, yes I said three times! Suicides mean touch the line at each turn. A few of the louder, bat flippy type Pax were assigned to do the 15 merkins after each court run but I am not sure if they obeyed the Q.

Mosey across the road and down the walking path hill to the bottom of the hill for a Triple Nickel. 5 CDD’s at the bottom, run the hill all the way up to the sign at the top, 5 Military Merkins and run back down the hill. Repeat this 5 times. Not much talking going on but Pax getting after it. At the top of the hill I asked each Pax to think of those challenges we discussed earlier and to think about how we climbed that hill. One step at a time. Keep moving forward. Approach our challenges the same way, but we also have the help of all of the F3 men around us which is one of the best parts of F3. Mosey back to the flag.

Announcements: 5K at West Lincoln Middle School on Saturday, October 17th at 8:00 a.m.

Brew Ruck on October 17th at 1 p.m. starting at Old Mecklenburg Brewery.

5.5 Year Convergence at Martha Rivers on Saturday, October 31st at 6:15 am with a Run/Ruck until 7 am then a workout followed by some 2nd F and 3rd F. All other workouts are postponed that day.

PT Test on November 14th.

Prayer Requests: James Goudelock, Sargento’s M surgery, Slaw, Sister Act’s family, Broke’s M surgery, Stogie’s dad and family, Anchorman, Mayor’s back.
Seuss took us out! Welcome to FNG forever named F3 Brillo!

Brisk pub run

October 9, 2020 / / 0 Comments

10 HIM posted this morning (2 for one mile EC warmup) for quick run down Gaston Day to Lee then Perry to NewHope then right at old Wachovia and right back on Gaston Day to Publix.  Weather was perfect

 

Thanks for the fellowship men

 

Announcements:

CSAUP 10/31 – costume is a must

PT test in Nov date TBD

See Sargento for Valentine’s day in Austin, Tx  for 1/2 mary. Also see Sargento for Smoky Mt relay next year,

 

Prayers:

SA Daughter, Slaw on IR, Stroganoff’s Mother-in-law, Sargento’s M knee replacement, Sargento’s friend with colon CA, Gulf coast hurricane

 

Until next time – Defib out

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