F3 Gastonia

Fitness, Fellowship, Faith

Month: December 2020 (Page 4 of 14)

12/26/20 Fighting Yank Gift Return

December 26, 2020 / / 0 Comments

December 26th + 19 degrees + 14 HIM = a good time had by all. Driving into Belmont I was looking through the hole in my windshield the defroster had cleared for me. Knowing Tiger and Breaker were out for an early ruck, and Dirt was probably continuing his running streak I kept my eyes open for these early birds on the road.
The Pax began to grow as we reached 0700 so we were off after a quick disclaimer YHC mentioned it was time to return some gifts. It went something like this…

Warm-Up
Side Straddle Hop x 20 IC
Frozen Grass Pickers x 20 IC

Mosey up Main Street, Right turn at Nellies, Right turn at Jekyll & Hyde to the parking lot across the street from the barber shop.
The Gift Return:
With 10 “Gifts” listed on the board the first gift was revealed, completed and then followed by a run around the block. Each trip around the block was 1/4 mile. First one back reveals the next exercise.
Gift #1 = 100 LBC
Run
Gift #2 = 90 Squats
Run
Gift #3 = 80 Dips
Run
Gift #4 = 70 Lunges (single count) YHC did not specify!
Run
Gift #5 = 60 Merkins
Run
Gift #6 = 50 Monkey Humpers
Run
Gift #7 = 40 Shoulder Taps (each shoulder) YHC did specify!
Run
Gift #8 = 30 Step Ups (each leg) YHC did specify!
Run
Gift #9 = 20 Burpees
Run
Gift #10 = Three options were given by YHC and only one was expected, but of course these guys being the rock pushers they are, did all three.
V-Ups x 10
Goof Balls x 10
American Hammers x 10
The speedsters who finished first didn’t want to get cold so they chose to make up the Lunges they avoided earlier. (see Gift #4)
With a fellowship mosey back to the Fighting Yank it was all the time we had.

Announcements:
1/1/21 – F3 10 Year Convergence – (Metro) AG Middle school
1/1/21 – Ruck/ Run 10 Miler. Staggered start to finish by 0800. @Coconut Horse
1/9/21 – F3 Gastonia Convergence – @Folsom

Prayers:
Tiger – Continued healing for his hand.
OrangeMans Family – Daughter recovering from surgery.
Flintstone – Covid Quarantine

YHC was impressed but not surprised at the number of PAX that came out this morning. If anything like me they overate Christmas day and needed to burn some of it off. We warmed up quick and stayed warm throughout the entire time. If you stayed home because of the temp this morning you missed a good time.

Good Stuff!
BOS

Forrest Gump was cold at the Gashouse

December 26, 2020 / / 0 Comments

It wasn’t really gloomy at the Gashouse but it was cold, at least for these parts.

For 18 degrees, a good crowd showed up for the bootcamp and my goal was to get us moving and stay that way.

We settled in for a short warm up for this glorious day after Christmas 2020.

Warm Up as follows:  SSH X 15 IC – Imperial Walkers X 15 IC

We’re off with 10 following me and two hanging with Rudolph at the Pain Lab.

The Thang

Mosey out of the parking lot and at Garrison we paused to discuss the work ahead.  Having not Q’d in a while at Gashouse, I decided to bring out a modified Forrest Gump, a workout we first did back in late 2015.  We would have to modify due to some recent shoulder issues so shoulder and arm work was out today.

Mosey west along Garrison Blvd to our first stop at East Garrison Baptist Church for a few sets of work as follows:

In Cadence low-slow squats X 12

50 LBC’s OYO

10 Lunges OYO

25 Flutter Kicks OYO

Time to mosey to stop #2 at the former location of Hillbilly’s BBQ which is now transforming into a new restaurant; we did some sets as follows:

Repeat exact work at East Garrison Baptist Church but added a set of Hillbillies before leaving to pay homage to the location.

Mosey to stop #3 at the flagpoles at Lineberger Park for some work as follows:

12 low-slow squats IC – 50 LBC’s OYO – 10 Lunges OYO

Time for some Dora 2 – 3 – 4 as follows:

Partner up – Partner 1 runs to the top of the stairs up toward the pool area and back while Partner 2 performs the exercises and then switch off for cumulative reps:

200 Squats – 300 Flutter Kicks – 400 LBC’s

This was a tough little Dora session so kudos to the group for pushing through it.  Did I mention it was 18 degrees?

Still enough time for more moseying through the park with a couple of stations along the way:

Dying Cockroaches X 20 In- Cadence

Next stop included Dying Cockroaches X 20 IC plus a set up Pretzel Crunches X 13 IC

Time to start working our way back to the start.  Mosey back to the former Hillbilly’s location:

Dying Cockroaches X 20 IC – 13 Pretzel Crunches X 13 IC

Mosey to the final location back at East Garrison Baptist Church:

Dying Cockroaches X 20 IC – 15 Rear-Facing the Road Monkey Humpers IC (This is a must before finishing off a Forrest Gump workout and several drivers were rewarded as they passed by)

In-Cadence set of Freddy Mercury’s to finish it off before heading back to meet up with the Painlab group back at the Schiele.

Good work men.

Unfortunately, we had more than our fair share of prayer requests as is often the case around the holidays but this year particularly seems to be hitting several families harder than normal.

We finished off with my annual book giveaway.  I try to Q one off the closest workouts to Christmas at Gashouse each year and have given out a book the last 5 years.  This year I chose a great, short book called Make Your Bed by William McRaven.  It is a great book about habits and making an impact each and every day.  If I am healthy and capable, I will do it again next year.

The Moleskin

It is one thing to consistently post at workouts but it is another to post in conditions such as we had this morning.  I saw great numbers across F3 Gastonia this morning and is a testament to the group of HIMs here in our Region.  Great work men.

It has been an honor to be involved with F3 Gastonia now for 5 1/2 years.  I have accomplished things I never would have imagined before F3, in fact, many of them are things I never would have even thought of.  This year was unique for me as I became a member of the Respect group as I turned 50 back in July.  Just this year I have done two things I have not done before.  The week of my birthday, I set a goal of covering 50 miles rucking and running and I accomplished that.  At the Pub this week, I clicked over 1300 miles for the year when combining my running, rucking and moseying at bootcamps.  This is hard to believe as I set a goal of 1,000 miles for 2020 back near the end of last year.  During that same run on Thursday, I had PR’s for 5k and 10k distances, at least since my days in college.  Again, this is a testament to the F3 PAX pushing me and holding me accountable to continue working to get better.  I have gotten so much out of F3 besides just my health.  The Shieldlock and Whetstone programs have made a positive difference in my life that I just can’t measure and continue to do so now.  I would encourage all of you to get involved with those.  I will be happy to talk to anyone in more detail about either.

In my opinion, we need to continue to spread the word, especially considering the year we have had in 2020.  You never know who you might impact by getting them involved with F3.

It is an honor to have the opportunity to hang out with you men and it was once again an honor to lead a workout this morning.

Until the next one.  Aye!

Stroganoff

Wolfpack Dominator

December 24, 2020 / / 0 Comments

As a site Q there is a responsibility to make sure operations go as scheduled. For the second week in a row there was an injury to the scheduled Q so the PAX was left with less than ideal circumstances to deal with. Another Sargento Q was afoot and, as fate would have it, the NC State Wolfpack grinded out a win against the much despised Tar things.  It was a perfect opportunity to go for the old Nantan’s standby, The Wolfpack Grinder.

Disclaimer

Warmup – Moroccan Night Clubs, Don Quixote to stretch

Mosey over to the bleachers at the track to explain the Wolfpack Grinder.

Prayer Squats x20

Run half lap

Merkins x20

Run half lap

Prayer Squats x20

Run half lap

Mountain Climbers x20

Run half lap

Repeato the whole thing

Monkey Humpers x20

Run half lap

40 LBCs

Run half lap

Monkey Humpers x20

20 Plank Jacks

Run half lap

Repeato the whole thing

Mosey to the other side of the school for a round of 11s

On one side Defib said we should do Merkins (yeah, more of them!)

Run to the other end of the drive and do American Hammers

Mosey back to the start for a session of Jingle Balls IC to finish out!

Thanks for the opportunity to lead men!!!

Announcements: Run, ruck, skip, walk, hitchhike 10 miler 1/1/21

Prayer Requests: SA’s surgery recovery

 

Remember the reason we celebrate this season men. Aye!!!

It’s beginning to look a lot like Christmas

December 24, 2020 / / 0 Comments

12 men ventured into the gloom with a promise of minimal running.  As I enter the park I see that Sarlaac is already out getting in that EC.  Volt shows up early and gets his in, even though he was going to stay for the entire workout.  Mayor rolls in and decides to park in the middle of where everyone was standing.  There was some good chatter before we started, and Achy Breaky apparently has a Yule Log stuck in his intestines.  Depending on who you ask 0530 struck and it was time to clock in.

Warmup: Toy Soldiers X 20IC.   Time to do the only real running we’d get in this morning.   Mosey to the closest shelter.

The Thang

As bad as I am at running, I’m even worse at drawing.   We are going to build a Christmas tree, and as you can see above, it looks worse than Charlie Brown’s tree.  What was not lacking is the work that was put in.  To build this tree, the following was needed.
1 – burpee
10 – hand release merkins, plank jacks IC, SSH IC, merkins, and shoulder taps IC
20 – air drama, lunges, Freddy Mercury IC and wide arm merkins
30 – monkey humpers, flutter kicks IC and overhead claps
40 – mountain climbers and moroccan nightclubs
50 – calf raises
100 – YHC was planning 100 OYO.  Sarlaac was not pleasure and wanted 100IC.  After 50 Sarlaac called Omaha and stopped, but Hacksaw wasn’t having any of that and finished the final 50.  Strong work.

During the building of the tree, we had a little Christmas trivia.   The plan was to have a five burpee penalty for the wrong answer, but we didn’t.  So, after Bedpan paid his 5, it was just for fun.

  1. What song plays during the end credits of Die Hard?  Let it snow
  2. What Christmas song has been in the most movies?  Jingle Bells
  3. Why does Cousin Eddie quit eating squirrels?  He found out the were high in cholesterol.
  4. What is the name of the Grinch’s dog?  Max
  5. In A Christmas Story, what is the name of Ralphie’s little brother?  Randy
  6. What is the best selling Christmas song of all time?  White Christmas by Bing Crosby
  7. Who is the first company to use Santa Claus in an advertisement?  Coca Cola
  8. The movie Miracle on 34th is based on a real life department store.  What is it?  Macy’s
  9. In Home Alone; Where are the McAllisters going when they realized the had left Kevin behind?  Paris
  10. In Christmas Vacation, what is the name of the neighbors?  Todd and Margo

 

After we built the tree, we did AMRAP exercises spelling out Merry Christmas

Merkins
Elf on a Shelf
Rocky Balboas
Reverse Crunch
Yves Poll

Carolina dry docks
Hillbilly
Rosalita Wip
Imperial Walkers
Squats
Twinkle toes
Mexican squats
American hammers
Smurf Jacks

Lastly was a mixture of lunge walk/slow mosey back to the launching point where we finished with the pledge.

TIME

Announcements: NYD 10 miler, Convergence at Folsom on 01/09
Prayer requests: I’m ashamed to admit, but I did not write them down and don’t remember them all.  In fear of leaving one out, I have trust the Lord remembers.

Big circle of man: YHC prayed us out.

NMM – I hope you have a happy and healthy Christmas.  While we enjoy time with family, let us not forget the true meaning of the season.  Let us give thanks for the birth of our savior.  He came to pay a debt we couldn’t to extend us Grace the we do not deserve.  To me, it’s at times mind-boggling that the King of the world wants to have a relationship with a person like myself.  May you all have true Joy and Peace, the kind that can only come from Christ.  This year has been a challenge for many – even many within the confines of F3 Gastonia.  One thing I hope you all know, as I can testify, you are not alone.  No matter who you are, you have brothers all around you that will always have your back.  Whether it is physically, emotionally, financially, spiritually… anything.  Remember that admitting you need help (in any form) is not a sign of weakness.  The world tells us men that it’s not masculine to admit you need help.  If this year has taught me anything, it’s that is a load of crap. I thank you, to all the men that has walked with me this year.  I can’t imagine what my mental state would be right now without you all.  Through the brotherhood afforded to us by Christ, I love you guys.

Philippians 4:13

Huckleberry

12 Days of F3mas

December 24, 2020 / / 0 Comments

The Warmup

12 – SSH IC

12 – Grass Pickers IC

12 – Imperial Walkers Ic

Let’s Mosey … to the Upstairs Parking Lot

The Workout

12 Days of F3mas, to the tune of … you guessed it

On the 1st Day of Christmas, my true love gave to me  – a Peter Parker in the Count of 3

run a lap = .18 mile

on the 2nd Day — 2 Tony Hawk Burpees (Burpee with a 360 Jump) and a Peter Parker in the Count of 3

run a lap

on the 3rd Day – 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 4th Day – 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap = .18 miles(.82)

on the 5th Day – 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 6th Day – 6 Groiner Merkins(Groiner w/a Merkin), 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 7th Day – 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run the shorter lap = .10

on the 8th Day – 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 9th Day – 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 10th Day – 10  LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

skip the lap … for time’s sake

on the 11th Day – 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 12th Day – 12 Diamond Merkins, 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

Let’s Mosey Back to the Flag

The Word

Jesus came as a Baby … to die on a Cross. He is the King of kings!

There are 3 response to Jesus as King from the Christmas Story…

Herod opposed Jesus as King

The Jewish Leaders dismissed Jesus as King

The Wise Men bowed and worshipped Jesus as King

The moral of the story … Be a Wise Man!

The WrapUp

Prayer Requests

SA’s recovery, Flintstone’s Family, Those in Quarantine during Christmas!

Announcements

10 Miler on 1-1-21

The Pledge

Dirt took us out in Prayer

Name-O-Rama

Merry Christmas!

Big crowd at Prison Break

December 23, 2020 / / 0 Comments

Big crowd at PB this morning and everyone pushed the rock and gained a little bit more! Roadie was there again! I was glad to him back out getting after it. This AO continues to grow and it surely is a blessing to be able to fellowship together and work together each week.

 

I have been talking a lot lately about letting go of the flesh and letting the spirit move in my life and shine the light of Jesus Christ. It is hard to do that sometimes in this world of darkness but I’m thankful for my savior loves me and im thankful for you guys that keep each other accountable and on the right track to glorify God.

 

Pledge

Announcements

Convergence at Folsom Jan 9th 7:00am start

10 mile Ruck/Run Jan 1

Prayer Request

Sister Act

Achey Breakys Father in law

Sister Acts moms is home

Wichita mom is at home

Mayors friend from church their mother died

Youth and our community

 

Honored to lead this AO and I look forward to seeing you guys this Saturday at Folsom!!

Bring back the 80’s Rock bands

December 22, 2020 / / 0 Comments

Six Hims showed up trying to see Jupiter & Saturn. Not really, but it would have been cool. This one will be non-impact like Painlab. My lower back is feeling compression, so I wanted to focus on core today. We did 18 exercises X 2 sets. Starting with grass pickers, moracin nightclubs, side straddle hops, Don Quixote’s, squats, then squat low punches, overhead presses, lunges, tricep dips, step ups, incline pushups, reverse merkins, dyeing cockroaches, American hammers, flutter kicks, reverse crunches Supermans and imperial walkers. Rinse/Repeat. Finally we went around the circle with personal picks and wrapped up with air-angles.

School Daze at Midoriyama

December 22, 2020 / / 0 Comments

8 Pax came out for a few-and-far-between Midoriyama Q by YHC.

Lesson learned: Don’t wait so long next time. Midoriyama and the crew there are a blast.

So, just like in school [good grief]:

We discussed astronomy;

There was plenty of talking [aka mumblechatter] when the teacher was talking;

Contradicting of the teacher [Q]: we’re doing BLIMPS, not the BLART.

That one who doesn’t listen and follow directions but goes off on their own-still talking-despite the fact that they were told not to;

YHC had to reinforce basic counting skills and pull back the reins and do Imperial Walker Squats IC to keep some pax true to the count;

That one who can’t make up his mind and takes forever when asked to respond;

Teacher {or Q} forgets the name of his student {pax};

Technology issues [with lighting].

Pledge
Warm-Up:
Don Q
Cotton Pickers
Toy Soldiers
Hindenburg BLIMPS
Round 1 – 10 Burpees;
Round 2 – 20 Lunges;
Round 3 – 30 Imperial Walker Squats;
Round 4- 40 Monkey Humpers;
Round 5 – 50 Plank Jacks;
Round 6 – 60 Sweat Angels x1 Round
Do each rep at all 4 corners, Mosey to next corner, Plank it up until all have finished.
Triple Nickel with Burpees in the middle:
5 Hand Release Merkins/5 Crunchy Frogs
Three minutes of Mary
Announcements:

1/1-Run Ruck, Walk at Coconut Horse

1/9-Convergence at Folsom

Requests:

SA surgery and mother; Praise that she is doing better

Flintstone’s sister and Blart’s M-continuing to recover from CV

GoldDigger and his M-approaching due date

Word:
Ps 62 8 Trust in him at all times, O people; pour out your heart before him; God is a refuge for us. 
“The servant of God has every right to ask the Father for the help needed to glorify His Name”.
Blart took us out.

Thankful for you all,

Seuss

 

 

On the 12th Day of Christmas my Pain Lab Q gave to me….

December 22, 2020 / / 0 Comments

4 Him’s brought the spirit of Christmas to Painlab on this cold morning that should have included 3 inches of snow for what it’s worth. Each day added to the next with the first day beginning with Merkins, then Mountain Climbers, CDD’s, Curls, LBC’s, Flutter Kicks, Presses, Slow low squats, Sweet Angels, Plank Jacks and Dumbbell Chops.

The GOAT

December 22, 2020 / / 0 Comments

A perfect weather morning workout began with a quick warmup, that included one of Dirt’s favorite workout, good ole calf raises.   Since I would be using a workout I borrowed from him, it only seemed fitting to do some calf raises.

Work out was the “Rack’em and Stack’em”

5 Diamond Merkins, 10 Mountain Climbers, right leg count, 15 Merkins, 20 American Hammers, right side count, 25 Monkey Humpers, 30 scissors, 35 shoulder taps, and 40 squats.

Finished out the time with an all ab workout, followed by some stretching and Tesla calling some side straddle hops to finish.

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