F3 Gastonia

Fitness, Fellowship, Faith

Month: November 2020 (Page 6 of 11)

Gashouse PT Test – Round 2

November 16, 2020 / / 0 Comments

The weather was almost perfect for Round 2 of the PT Test and 27 PAX stepped up and put in some work. In case you missed the PreBlast, here’s what the test consists of:

 

400m run

100 each – Merkins, LBC’s, Squats, SSH

400m run

75 each – Merkins, LBC’s, Squats, SSH

400m run

50 each – Merkins, LBC’s, Squats, SSH

400m run

25 each – Merkins, LBC’s, Squats, SSH

1600m run

*All reps of each exercise must be completed prior to moving to next exercise and all exercises are to be done in the order listed.

 

Since the first test was done in July, YHC was anticipating some improvement due to the more favorable conditions and the training that the PAX have been doing over the last 5 months. As always, the men of F3 Gastonia did not disappoint. Some of the big gains were: Tiger -6:19, Sargento -5:37,  Volt and Watts Up from 1 lap remaining to finish the first test to a time just over 36 minutes this time. When we did the test in July, Gavel had just started in F3 and ended up with the final 1600m run remaining when time was called. This time he finished the entire test with a time of 43:30 and all the PAX joined in for his final lap. That’s F3.

Here are the results from both tests:

 PT TEST 7-19-2020  PT TEST 11-14-2020
PAX TIME TIME
Breaker Breaker 38:10
Broke 32:54 30:33
Buckshot 41:45
Clavin 41:43
Def Leppard 39:03
Doodles 37:12 34:16
Double Stuff 36:45 33:40
Dr. Seuss 31:04
Dry Rub
Freight 33:18
Gavel 4 laps remaining 43:30
Hermie 3 laps remaining
Ice T 36:38
JJ 33:18
Les Nessman 3 laps remaining
Linus 1 lap remaining 43:25
Nutria 35:22
Oblivious 35:34 31:06
Orangeman 35:05 31:00
Pizza Man 29:14
Purple Haze 35:44 32:40
Roscoe 35:32 35:14
Sargento 37:45 32:08
Shortsale 33:45
Sister Act 31:12 31:30
Slaw 38:53
Sledge o matic 3 laps remaining
Spiderman 38:29
Stroganoff 35:32
Tesla 36:38 33:28
Tiger 39:19 33:00
Timeframe 39:58
Top Hat 2 laps remaining
Tube
Volt 1 lap remaining 36:39
Voodoo
Watts Up 1 lap remaining 36:11
Wet Nutz 41:30
Wichita 38:09
Yo Adrian 35:30

 

Announcements

Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub Turkey Trot 5k, M’s & 2.0’s welcome, asking for a $5 donation for Christmas Party

December 10th – Blood drive at Park Street Methodist in Belmont, sign up on Red Cross website and search for F3

December 12th – Christmas Party, be on the lookout for more details

 

Prayer Request

Sargento’s 40 day challenge prayer list

Roscoe 2.1 upcoming surgery

Tiger’s aunt in hospital

Termite upcoming surgery

 

Def Leppard took us out.

I’m Broke

Quarter Miler

November 16, 2020 / / 0 Comments

Huckleberry was scheduled to Q at Hollywood this morning, but due to his recent employment needed a substitute Q so that he could continue his training (which I hear he is really enjoying). No problem, YHC hasn’t had the Q in a while at this AO so it’s time to step up. 4 PAX total clocked in at 0530 and got to work. Disclaimer, pledge and 15IC SSH’s, Grass Picker’s and Moroccan Nightclubs before we got to The Thang.

 

First up was a 1 mile mosey around the town stopping at each waypoint listed below for a set of exercises.

0.25 miles – 25 reps (5 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

0.50 miles – 50 reps (10 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

0.75 miles – 75 reps (15 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

1.00 miles – 100 reps  (20 each of Burpee’s, Big Boys, Werkins, Squats and Flutter Kicks IC)

 

After some calf raises and Deep Sea Divers on the auditorium steps we moseyed across to the school parking lot for a round of 11’s.

Mike Tyson’s at the curb, NUR across the lot, American Hammers IC on the other end and run back.

 

We finished up with another 1 mile run around the town.

 

Announcements

Thanksgiving Day workouts – 0530 Folsom, 0700 Goat, 0830 Pub Turkey Trot 5k – M’s & 2.0’s welcome, asking for a $5 donation for the Christmas Party

December 10th – Blood Drive at Park Street Methodist in Belmont, sign up on Red Cross website and make sure to search F3

December 12th – Christmas Party, be on the lookout for more details

 

Prayer Request

Flood victims

Hurricane victims

Pillager’s father in law

Prayer list for Sargento 40 day challenge

 

YHC took us out.

I’m Broke

Running With the Night

November 15, 2020 / / 0 Comments

I text my friend Sargento last night to update him on the Wolfpack’s dominance over Florida State (Hey Huck – how did the Heel’s do against FSU? Mack Brown still O for life at last check). You see Sargento was doing HIM work as a volunteer for his church’s youth group weekend at Bonclarken in the mountains. So I kept him updated at all the good things the Pack was doing enroute to a 38-22 victory. Since the Big Cheese was unable to participate in Saturday morning’s PT test, he asked if I would proctor for him, you know to make it legit, because NC State grads don’t take fake classes – you earn the grade and the diploma. Man – that’s a few pot shots at the boys in blue – yeah I know, you won a few weeks ago after our QB broke his leg. Let’s move on to the main event.

“It’s a test of ultimate will, the heartbreak climb uphill. Got to pick up the pace, if you want to stay in the race. More than just blind ambition, more than just simple greed, more than just a finish line, must feed this burning need.” Now some of you are thinking, wow, I knew Short Sale could write a backblast, but that intro is shear poetry. It sure is – ‘hey Whoopee, you like that? Guess who wrote it? Not George Strait – that’s for damn sure. So I riffed a few lines from Neil Peart’s Marathon lyrics. But something like that was driving Sargento to better his initial PT from this summer. So I roll up to the Cramerton MS track and find our boy stretching. He has his bluetooth speaker which scares me a little because the Venn diagram our our two musical tastes has little overlap. So I remind Sargento of the rules and particularly the order, which Broke emphasized several times Saturday morning. Without much fanfare, Sargento takes off for lap one. Upon his return, I join him in the merkin portion as he reminded me of his soccer arm syndrome. I shared that segment was tough for all to accomplish, even the bat flippers took a break or two along the way. He progressed nicely through the next sets and into lap 2. Now mind you I didn’t have my measuring wheel to ensure the Cramerton track was 400m or at minimum, the same distance as Grier’s track – let’s assume they are. Sargento’s quarter splits were strong at 1:48 on average for the eight laps he ran.

I mentioned the bluetooth speaker – I only had to fastforward through one song in the playlist. The most odd song was Lionel Ritchie’s Running With the Night, which is my selected title of this event. Fun fact – did you know the full 6 minute version of the song ends with a more than two minute guitar solo which was performed by Steve Lukather of Toto, so this song has a little bit of rock credibility, kind of like Eddie Van Halen playing on Michael Jackson’s “Beat It.” I’m not aware of any straight men or rock stars accompanying Tears for Fears, so Sargento has yet to win me over on that batch of ‘music.’

So after all the reps and laps were done, Sargento clocked in at 32:08.20, more than six minutes of improvement from his earlier time. Just think if he were to start doing merkins daily – he’d be in Broke territory, well maybe. Anyway, I’m glad I got to witness the feat of accomplishment. If for anything else, it was a chance to write a BB. But as many of us feel, when an F3 brother asks for help, we’re happy to oblige. Maybe I’ll get an invite to that Fake Ruck Club now?

We Ran

November 15, 2020 / / 0 Comments

Nine PAX moseyed through the streets of SOGA looking to get better.

The Pledge

The Route
Gaston Day School Rd which turns into Armstrong Park Rd
Left onto Perry
Right onto Lee
Left onto New Hope
Right onto Armstrong Park Dr
Right onto Armstrong Park Rd which turns back into Gaston Day School Rd
And back to The Pub

Annoucements
PT Test (whoops)
Christmas Party – 12/12

Prayer Requests
Breaker Breaker – family
Sargento’s M
Our Country

Prayer to take us out

Tarpackers

November 15, 2020 / / 0 Comments

That title get your attention? YHC had Q the day after the election in which all the talk was red vs blue. I thought the workout needed a blue vs red component to show that opposite sides could come together. The title comes from the name of a restaurant in St. Pauls, NC that YHC went to shortly after my M and I started dating. The restaurant is covered equally in UNC-Chapel Hill and UNC-Raleigh memorabilia. The goal of this workout was to show that we are still at a point where red and blue could still coexist.

530 post election day, let’s get going.

Quick disclaimer. Then, the pledge.

Warmup

SSH x 15
LBCs x 15
Merkins x 15

Mosey to the parking lot at the maintenance shed at Martha River’s. At this point, it’s a little fuzzy, but I think we did squats or flutters (or something).

Mosey to the soccer field next to the playground.

First, we completed the Tar Heel portion of the workout with some Four Corners. Usually, Dean would implement this to slow the game down, but we used it to speed things up.

Run to corner 1, Merkins x 10
Run to corner 2, LBCs x 20
Run to corner 3, Squats x 30
Run to corner 4, Flutter Kicks x 40

Chilcutt plank for the 6

Run it in reverse.

Run to corner 1, Flutter Kicks x 40
Run to corner 2, Squats x 30
Run to corner 3, LBCs x 20
Run to corner 4, Merkins x 10

Chilcutt plank for the 6

One more round (best recollection on what we did on this round)

Run to corner 1, Moroccan Night Club x 10
Run to corner 2, BB Sit-ups x 20
Run to corner 3, Squats x 30
Run to corner 4, Flutter Kicks x 40

Most to the next field over.

Now for the Wolfpack portion with a little Wolfpack Grinder (stolen from Stroganoff, my apologies).

Run around the track to the other side of the field.
Merkins x 15
LBCs x 15
Squats x 15
Run back around the track to the start.
Merkins x 15
LBCs x 15
Squats x 15
Run around the track to the other side of the field.
CDDS x 15
Flutter Kicks x 15
Squats x 15
Run back around the track to the start.
CDDS x 15
Flutter Kicks x 15
Squats x 15

Mosey back to Snowball’s with a stop at random light posts for separate rounds of Merkins, LBCs, and Squats.

Announcements
PT Test (which was yesterday)
F3 Shirt orders

Prayer Requests
Dry Rub – Father-in-law – colon cancer
Our nation
Flintstone – sister out of hospital
Breaker Breaker – aunt
Rockabilly – pneumonia
Hushpuppy and family

Prayer to take us out.

A River Runs Through it

November 15, 2020 / / 0 Comments

In the 4 plus years of running at the pub the pax have had the extraordinary luck of avoiding really bad weather.  At least that’s what the former site Q explained to me the day before this post.  As Thursday morning approached I had a feeling that our luck may run out although I held hope that it would not.  Forecast called for 100% chance of rain with heavy storms possible.  Maybe I should invest in some gift cards for coffee?

5:00 time to roll out of the fartsack and check the weather.  Sure enough although the rain was all around, it was not actively raining – would our luck hold out?  Remembering the wisdom of Roscoe, ” there is no such thing as bad weather – only inadequate gear”  I contemplated raincoat and galoshes.  That might really slow me down.  No just grab a hat and go – its not raining now anyway.  So as I rolled into the parking lot I saw that Whoppee had looked ahead at the forecast and ran early to avoid the rain and was done.   I thought well that was smart.  Roscoe also had arrived early and had already ran 3.5 but was committed to 5 more – rain or rain.  Buckeye who I’ve always known was extremely intelligent also arrived early but was smart enough not the stand in the rain and was waiting things out in his jeep.  By the time it was time to take off 9 of us were ready to go.  We started with pledge and the drizzle started.  By the time we passed McDonald’s it was full on monsoon.  Whoppee had warned us of some mud near the corner of Gaston Day and Hoffman but by the time we reached it there was a river.  The pax performed admirably despite the conditions.  No one fell or was washed away.  Buckeye led the way with a powerful breaststroke at the end.  Although this was not anyone’s fastest time we all got stronger by doing something hard and that I think is the real lesson – we can often perform well when conditions are favorable but the true HIM is the one who performs well despite adverse conditions.  Although I cannot honestly say that I enjoyed the experience I can certainly say that I am glad I did it and will not second guess posting the next time conditions are less than favorable.

 

Prayers:

Sargento M

Broke’s M

Roscoe’s friend with brain cancer

Until the next time –

Defib out!

The Three F’s

November 14, 2020 / / 0 Comments

Warm-up:

24 SSH IC

100 Moroccan Nightclubs IC

The Thang:

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Mosey to the Amphitheater 25 triceps Dips IC X 2

YHC then spoke about why we do the first F. We do this so that we can be physically fit enough to take care of the needs of those in or everyday lives. If were doing this thing to run farther or faster or to get bigger muscles, then we are missing the point of F3.

Mosey to the tennis court

25 In and outs mosey one lap around courts

YHC talk about the Fellowship aspect of F3 and the different relationships we should form with our F3 brothers. Our Pax at whatever AO’s we are posting to , Our Shield Lock ( the 2 AM brother show to Know) , and Whetstone the vertical Mentor ( Stone) and Mentee (Blade) relationship.

25 LBC’s mosey one lap around courts

Huck whined at this point that it was not even worth getting down on your 6 for that.

25 LBC’s mosey one lap around courts (Huck should know better)

Huck then had to leave for a prior commitment and even though he had previously called YHC a liar, YHC did not call any Burpee’s  ….Hacksaw did

10 Burpee’s OYO

10 LBC’s mosey one lap around courts.

THC then talked about the 3’rd F and what it means within F# ….Simply that we are not here for ourselves, that there is something greater that we serve. YHC then spoke about his faith and or relationship with our creator, then our M, then or 2.0’s, then our brothers, then our work, then community. There is no work life balance! It is a lie, there is only a right priority in which things are to be attended to. Joy comes from this, through the relationship with Christ and through no other way. You may gain happiness without Him; however, you will never gain Joy. We must look outward and pour ourselves into serving others. Find your daffodil ( the group in which your called to serve) and your Dolphin ( the way you were uniquely created to serve).

25 Fifer Scissors mosey one lap around courts

25 right side 25 left side Oblique V-Ups OYO mosey one lap around courts to the Flag

COTPrayers – Sparky’s Parents, Those that have lost loved ones during the holiday , Big Pappy getting two more children.

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

 Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!

Tool Time

Plan A, a couple miles, and a soggy Goat

November 13, 2020 / / 0 Comments

November Challenge is in full effect, and it’s definitely taken root with a number of the PAX looking forward to getting in miles towards their 100.  At the Ricky Bobby Wednesday, I told Dirt and Watt’s Up that I’d help them get their miles.  As the QIC at the Goat, I figured I’d keep the PAX running and we’d get in what we could.  Well they took it to mean that I’d be there for EC.  At that point, I was effectively EH’d into a longer morning.  The good news was I knew there would be at least 3 of us there, regardless of the weather forecast.

Turns out, the best weather of the morning was from 5:00 – 5:25.  As we passed back under the 1 lane bridge after 2+ miles, the skies opened up, and we weren’t sure what we were in for.  I was reminded of some mumblechatter from the day before at the RB where as the rains came, someone said, “thank goodness we have an experienced Q.”  Well no such luck here.  This was only Q #2 for me.  I did come with a plan B though.  so as the rains came, I brought out my emergency box of stuff, and we got started with a quick disclaimer.

The Thang:

  • 15 x SSH
  • 15 x Hillbilly Walkers
  • 15 x Hairy Rockettes (it is as you’d expect; kind of like Toy Soldiers; it might actually just be Toy Soldiers; when in doubt, consult the Exicon)
  • 10 x Mountain Climbers
  • 10 x Dying Cockroaches

Rains let up a little, decided to roll with plan A for as long as possible.

Mosey to the bridge.  Doesn’t feel like a Goat workout without crossing the bridge, so we Bear Crawled across, did 20 Diamond Merkins, and Bear Crawled back.  Rains picked up and the bridge got slick.  No worries.  We made it.

Next up was a round of Sizzle Suicides.  Watt’s Up correctly predicted some LBC’s here.  Went something like this:

  • Run 1 pole – 10 LBCs
  • Run back – 10 LBCs
  • Run 2 poles – 20 LBCs
  • Run back – 20 LBCs
  • Run 3 poles – 30 LBCs
  • Run Back – 30 LBCs
  • Run 4 poles – 40 LBCs

Then came 4 Corners (stack at each stop)

  • 15 Pretzel Crunches each side
  • 15 Freddie Mercuries
  • 15 Travoltas each side (like a Nolan Ryan, but a little more disco)
  • 15 Plank Jacks

Last stop at the Rec Center for some Flutter 300s.  Dora, but just with 300 Flutter Kicks.  5th Corner completed, we moseyed back.

Pledge

Announcements:

  • PT Test – November 14th
  • Shirts for Gashouse, Yank, Storm and Bulldog on sale now; Ricky Bobby in the works

Prayer Requests:

  • Watt’s Up’s uncle with pneumonia

Moleskin:

Not sure if the rain let up, or if we just got used to it (or maybe that was just me).  Never felt the need to break out the plan B box.  We’ll save that for another rainy day.

12 days into November, and I’m making progress towards my November Challenge.  Thanks to Roscoe for the push, and to the HIMs that are out there in the Gloom putting in work, converting to runners, and EHing others to do the same.

Yabba Dabba Doo

Shelves Bare, No Care

November 13, 2020 / / 0 Comments

Target couldn’t do it, Amazon was price gouging, Wal-Mart didn’t care, Sports Authority was no authority. It makes no difference to us if there are weights or kettlebells to be purchased and put to good use, we’ll make do and make it proper badass. With a modified beatdown, a thirst for improvement and a need for a killer start to Tuesday, away we went.

Warm Up
Side Straddle Hops IC
Merkins IC
Squats IC
LBCs IC

5 ROUNDS
20 seconds on, 5 second rest
Derkins
squat, shoulder press
Plank with arm & leg extensions
Merkins

3 ROUNDS
30 seconds on, 5 second rest
Squat
Mountain Climbers
Calf Raises 20 & 20

Little bit-o-stretch

AB WORK
3 ROUNDS
30 sec, 5 sec rest, 4 rounds
mnt climbers
Freddi Mercuries
plank hip dip w/ KB pull
flutter kicks
American Hammers

//////////

Lunge 40 yrds & back
Monkey Humpers 20
Lunge 40 yrds & back
Monkey Humpers 20

Incline Merkins
Flutterkicks
Calf Raises
LBCs
2 Rounds

Sweat!

Announcements:
Prayers:
FNG:

Freight’s 30th 5K Party

November 13, 2020 / / 0 Comments

As noted in the title, we shunned the normal bootcamp workout to run with Freight as he was running his 30th 5K in 30 days. Why would a self-described non-runner like Freight take on such a task? He threw out the challenge as a way to push F3 Gastonia reach a goal of $3,000 for the Give2Give fundraising drive to help the F3 Foundation get started. Thanks to him and all of our Pax as we raised $3,667 from our region and F3 Nation raised $202,856 to start what will be a new way for F3 to carry out its mission. Thanks to all the supportive Midoriyama Pax expecting a boot camp and getting a 5K instead.

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