Fitness, Fellowship, Faith

Month: March 2021 (Page 10 of 12)

Going Up???

The gloom had a little chill in the air this morning, but that didn’t stop 6 HIMs from getting out of the fartsack to start the week off right. Due to the CSAUP this past weekend, YHC decided to stay away from leg work and focus on the upper body and core. It went like this….

 

Short disclaimer

Pledge

Warmup

 

Mosey to the front of the school for an escalator. Perform 5 reps of each exercise then run a lap around the lot. Plank for the six. Exercises were Dirty Hookups, American Hammers, IW Squats and Dips. Rinse and repeat with 10, 15 and 20 then back down with 15, 10 and 5.

 

Next up was a “Big Boy” Merkin Ladder. Line up on one side of the parking lot and perform 20 Merkins and 20 Big Boys then run across the lot for 19 of each, run back for 18….all the way to 1.

 

Everyone finished up right on time.

 

Announcements

PT test TBD (sometime in April)

New AO in Dallas starting on March 27th at 7am at Cloninger Park

Mt. Hollywood needs Q’s for the end of March and all of April

 

Prayer Request

Big Pappy’s son Elijah

Red Ribbon co-worker Cathy recovering from a stroke

Freon’s M with broken foot and wrist

 

YHC took us out.

 

The workout this morning was simple and only utilized a couple of exercises, but it was still a pretty good beatdown. You don’t have to be the most creative person in F3 to Q a workout, just jump in and try it. Get on the Q schedule for an AO and start developing your leadership skills!

 

Thanks for the opportunity to lead and lets keep making an impact on the men in our community by growing F3 Gastonia.

I’m Broke

The Strides of March

Dare to fail; I mentioned that in the Convergence backblast at the beginning of the year. No bigger endeavor than the first ever Strides of March, a double relay through four different exchange zones in Gastonia. As Pepper Brooks said in Dodgeball: “that’s a bold strategy, Cotton.” It was, one that I explained several times in the last few weeks. Most of the responses I received were blank stares or furrowed eyebrows. I dare to say most of the participants didn’t fully comprehend the plan until after they completed the first circuit. That’s okay – the Q had you covered, for the most part. We had 28 “official” participants placed onto three different teams which were quickly named after light beers: Team Bud Light, Team Miller Lite, and Team Coors Light. Admittedly, I could have used more creativity in the names, so if we ever drag this event out again, we can be more democratic in the process. For now, I just needed to identify the teams which were:

Bud Light:

BOS, Oompa Loompa, Hacksaw, Slaw, Blart, Flintstone, Boudin, Pockets, Def Leppard, Pizza Man, Freight

Miller Light:

Radar, Brillo, Orangemen, Breaker Breaker, Short Sale, EZ Rider, Purple Haze, Broke, Gavel

Coors Light:

Round Up, Sarlacc, Stroganoff, Dirt, JJ, Doodles, Dr. Seuss, Montross

Leading up to the event, there was still confusion among the teams, when to run, when to rest, etc. The way this event worked is each team had 2 runners at each exchange zone (Lineberger, SnoBalls, The Pub, and Parkwood Baptist). The 1st runners left at 6:30 am. The 2nd runners remained until the runner at the EZ before them arrived to tag them in. At all times each time had 4 guys (some partners) in motion and 4 resting. Know where to begin, who you tag in and who tags you – it was that simple, if you can call this creation simple. Still, I put together a handbook with maps and directions. Then I put signs out on the course for key turns – well in one spot, I did say go through the intersection with a left turn sign on the opposite side of the road. The Q failed there and BOS paid a penalty (my apologies BOS – I owe you a beverage at Primal). The only other casualty was a late exchange at Parkwood when Flintstone arrived looking to tag his teammate but Slaw was indisposed at the new 7-Eleven earning a road win. Quickly referenced was a similar experience from a few years ago P-200 when Tiny Tank arrived to tag in Slaw “Where the F is Slaw!? Where the F is Slaw!?” Fortunately, Blart was teamed with the King of Deuce and took the behind. But to Slaw’s credit, he caught and passed Blart on the route, making up time undoubtedly having dropped some baggage behind.

Speaking of turning on after-burners, Strava confirmed some PAX were flying around the course, well under their estimated 5k times used as baselines to form the teams. I can only say from personal experience and what a few others shared with me, but I think the beauty of this event was the opportunity for all men to find ways to push. Whether it was to catch the guy ahead, to make up time, to run further than they imagined they could, or just to finish the race. The separate circuits of 2.5, 2.9, 3.2 and 3.0 miles served as a reasonable test for all levels.

In order to put this event on, I needed help. Watts Up created the registration form. Big Pappy quickly converted the handbook to a weblink that could be shared with the participants to study ahead of the race. The SLT that supported the idea. Mayor was on his bike as support for the PAX helping them stay abreast of all that was going on ahead or behind them. JJ, BOS, and Freight were EZ leaders, then Sarlacc, Def Leppard, and Freight helped me start the race (note Freights group started early), but that’s okay. Anyone who has Q’ed a large workout can appreciate the challenge. The Strides of March was difficult because the Q (YHC) was at one of the EZ’s and had to Trust the Team to get this thing started as order was paramount. Other than the one fail previously mentioned, I’m proud to say there were no casualties among the PAX as all returned to their original starting point, possibly a little sore and tired, but can all shared in the accomplishment of having completed the race. Oh – one other Q fail – I was not clear in having the teams record their official end times but that’s okay, this wasn’t about winning – just getting better. So while the Strides of March was Completely Stupid, maybe it wasn’t Utterly Pointless. Ask the guys that finished. Thanks to all that competed and participated. And to those that were OYO: HIPAA rucked the course, Roscoe tested his leg with a few miles, Buckeye went for 6 miles while Sargento and Quiche got 12 miles the long way (they missed the same turn as BOS but their whining doesn’t count).

Freed to Lead @ Coconut Horse

Beautiful morning for some running and rucking.

7 showed for the workout, 2 more showed for Q Source.  We continued the study of Freed to Lead, the original F3 Book.

It was chilly.  The routes were not flat.  We did it anyway.

Until the next one.

Aye!

Stroganoff

Tour of Page Primary School

We started off running…all the way to Page Primary School.  It was a little over a mile warmup.  Once we got to the school we found a nice brick wall and did a 60 second wall sit.  Moseyed around to the back of the school for some Corewood that consisted of:

  • LBCs
  • Crunchy Frogs
  • Dying Cockroaches
  • American Hammers
  • A round of protractors where each pax called out an angle and counted to 10

Then we did a Route 66 with merkins along the parking spots.

Back to the wall for a 60 second wall sit.

Moseyed around to the front of the building for a Dora 1-2-3 where YHC challenged the pax to partner up with someone they didn’t know well.  We did 100 shoulder taps, 200 LBCs, 300 squats for the exercises.

Back to the wall for a 60 second wall sit.

Pledge.

Mosey back to the bottom of Hawthorne for a triple nickel.  Monkey Humpers at the bottom, plank jacks at the top.

Mosey to the yank to finish.

Of course, there were trivia questions sprinkled in throughout the workout.

Announcements

Prayer concerns/celebrations:

  • Scurvy just got engaged (to El Tigre’s daughter)
  • El Tigre’s brother is having prostate surgery
  • Rebar is having heart issues

Thanks for joining this morning, men!

3/5/21 Tequila Sunrise Merkins & Long Jumps

It was a beautiful start to the day in Belmont as 12 HIM assembled at Belmont Central to experience this mornings Tequila Sunrise.

Warm up:

20 Side Straddle Hop – IC

20 Gravel Pickers – IC

20 Imperial Walkers – IC

10 Merkins – IC

10 Plank Jacks – IC

10 Merkins – IC

10 Mountain Climbers – IC

Right Foot to Right Hand…Right Hand Up for 10 Nolan Ryans – IC

Left Foot to Left Hand…Left Hand Up for 10 Nolan Ryans – IC

Recover & Mosey to the bottom of the “half pipe” at the park.

Split the group 6 vs 6 for three rounds of 10 each Squats / Merkins / Flutters.

Squats on top of one hill Merkins at the base and Flutters on top of the other hill.

Makes 30 each at top and 60 Merkins at bottom.

Round two change to Monkey Humpers and LBCs at top, Keep the Merkins in the middle.

There is 60 more Merkins.  Audible to skip round three and begin our mosey back to BC.

Mosey made a planned stop at the tennis courts for some Bear Crab Merkin Crawls.

Movement from sideline across four courts.

Bear Crawl #1  + 10 Merkins between courts 1&2

Crab Walk #2 + 10 Merkins between courts 2&3

Bear Crawl #3 + 10 Merkins between courts 3&4

Crab or Bear #4 +10 Merkins past court 4

Lunge Walk back across all four courts and mosey back to BC.

As I grabbed my phone from my car the Pax broke out into a long jump challenge sparked by a JUMP line painted on the ground.  From what YHC saw it looked like Clampett went home the leader for now with Nutria hot on his heels.  To be continued…  Circle up for a quick Mary.  Tesla called out Pretzel Crunches and Tiger shared some 15 & 45 degree leg lifts however the name is one YHC can’t remember.

That was 200 Merkins in case you lost count.

Announcements:  Strides of March 3/6.  Go even if you aren’t signed up.  Run with someone near your pace.  Mortimer & P200/ P70 races 3/20.  PT Test moving to April.  More to come – Stay Tuned!

Prayer Requests: Big Pappy’s family – Son’s surgery.  Breaker’s Family – Step Dad injured knee.  James Goudelock & Family – Cancer treatment.  Joey Denton – Car Accident.

Service Project

HIM-High Impact Man, Invigorate male community leadership. How is this coming through the PAX of F3 Gastonia? Not sure? Well I’ve got an opportunity for you. As a part of our monthly service projects, yes I said a part because we will continue to have others, we are going to start a year long one. We will begin collecting items each month starting in March and going through October to be handed out in November. I will send out the info of what items we will collect each month and at the end we will get together and bag these items up into kits then hit the streets ruck style to hand them out to the needy. Some of you may have seen this before or been involved in something like it. We will bag them in reusable gallon bags. The items will include perishable and nonperishable items along with a note of hope/encouragement, bible verse,  and maybe even a picture drawn by your 2.0 to help cheer someone up. There will be two items to collect each month. I ask that you get the same number of each item to help keep the bags balanced out as much as possible. These items can be given to Freight, Broke, and Sargento. Items to collect in March are reusable water bottles(something with a lid)  and socks.

 

Thank you for your impact,

Freight

No Canoe

Crisp, cool morning Downtown for 11 strong Pax. Several questions about a Canoe or Slaw not being there. Sad Clown Syndrome is a real thing people!

Warmup: SSH, Cotton Pickers, Hillbillies, All x 15 IC, 5 burpees OYO
Pledge
Short mosey to the west side of the Pavilion where the blocks were waiting. Partner up and each group needs only one block for a Dora 1234 and yes a 4. We brought the blocks back to the nice, well-lit brick area to start our work.
100 Tricep Extensions
200 Squat Thrusters
300 Chest Presses on your 6
400 Curls
Lap around parking lot while partner performs exercises, then switch.
This was a tough one to get through. The team of Wichita/Wirenut made quick work of it and even helped some of us who were slower through the reps.
Run to the top of the parking deck taking the ramps and circle up for 30 LBC’s in cadence called by Haze, 30 Flutter Kicks IC called by Gastone. 5 more burpees OYO.
Back to the flag as time was close.

I read a few quotes from David Goggins who wrote a book called Can’t Hurt Me in which he makes a pretty convincing case that the body will do a lot more if we can learn to control our minds. I removed the foul language used in most of his quotes.

“I don’t stop when I’m tired, I stop when I’m done.”

“If you choose to do something, attack it.”

“The only thing more contagious than a good attitude is a bad one.”

“Only you can master your mind, which is what it takes to live a bold life filled with accomplishments most people consider beyond their capability.”

“You have to build callouses on your brain just like how you build callouses on your hands. CALLOUS YOUR MIND through pain and suffering.” (This is the one Freight likes to throw at me when I’m whining about something.)

Announcements: Strides of March, Saturday March 6th at 6:30 am.
Ball Joint VQ Tuesday, March 9th at Folsom. He has been getting after it since he joined us.
P200 and Mortimer Relays March 19th and 20th. I encourage the Pax to sign up for a relay as they are great fun.
New AO Option in Dallas at Cloninger Park at 7:00 am on March 27th.
PT Test in April
We had the Best February attendance in the history of F3 Gastonia so keep posting and EHing the sad clowns out there! There are so many guys who don’t even know how badly they need F3!

Prayer Requests: Big Pappy’s son having surgery this morning, Turtleman’s hip, Dr. Ellis Fisher, Huffstetler Family, Sister Act’s family, EZ’s friend who broke his upper arm, James Goudelock and others I may have forgot.

*NMM Thanks to all of the Pax who came out today. Blocks are always tough but I need them. I probably should’ve brought a Sparky block for Wichita and Wirenut as they made the 24 lb. block look like it was one of those fake, foam blocks. I usually like some rest days before a longer run event but SA reminded me Wednesday that I had the Q Friday so that made me think of the Goggins/Freight quote to “Callous the Mind”! I got called out by Wirenut, deservedly so, on a half-hearted effort on the squat portion of the Thrusters as I was trying to save my legs a little. Great to see Stinky Bird again and his calves. Watts Up’s shoulder must be better after he did all that work this morning. Haze’s outfit wasn’t too colorful today, just some red and black. I got to the flag around 5:28 and I could see Gastone was getting ready to take over if I had been any later. Wichita and I talked about how after every workout, we are always glad we went. Don’t let the fartsack win!

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