F3 Gastonia

Fitness, Fellowship, Faith

Month: April 2021 (Page 2 of 11)

Getting Beat in the Heat

April 27, 2021 / / 0 Comments

It was a beautiful sunny afternoon across F3 Gastonia. You could feel a touch of that summer humidity in the air…just enough to know posting at Midoriyama was gonna be tough. That being said, my weinke from this past Saturday at Folsom proved to be a tough workout so I recycled with a few small modifications.

Quick warmup – SSH, Toy Soldiers, and Merkins – all 10 in cadence.

Mosey to the small soccer field and partner up for..

BOMBS
50 Burpees
100 Overhead Claps
150 Merkins
200 Big Boys
250 Squats

Mosey back to the start-area for some counting. We might as well do some exercises while we count.

25 LBCs in cadence
20 Mountian Climbers in cadence
15 Lunges (count 1 leg only
10 Hip Slappers in cadence
10 Dirty Hookups in cadence
Repeat for 3 sets

As expected, the hip slappers and dirty hookups were fan favorites.

We had 2 minutes left so Achy Breaky called 20 American Hammers in cadence and Broke called 20 flutter kicks in cadence. TIME!

Prayer requests – SA, Big Pappy, Turtleman, Cougar’s grandma, Gumby’s mom, Crawdad, and the GSM family. YHC took us out in prayer.

2nd F lunch Thursday at noon at Buffalo Wild Wings. You can bring kleenex and hand wipes to Freight

Ab Storm

April 27, 2021 / / 0 Comments

14 Him’s showed for The Storm

Warm up: SSH, Merkins, Burpees, & Flutter kicks

Mosey (nurr)to the round about and plank for the 6

Mosey around the back side of the school to the bus area

1st line of parking spaces (14 to be exact) for suicide burpees (burpee at the first line to begin and run to each line for a burpee and back – rinse and repeat until complet)

Mosey to the next line of parking spaces for route 66 – merkins

Mosey on around the school to the parking lot -football field side and partner up for some Dora: partner 1 called exercise while partner 2 runs around the parking lot

LBC x 200

Flutter kicks x 400

Shoulder taps x 300

Mosey back to the flag for some merry:  6 minutes of different ab work.

Time!

Announcements and many prayer request

Prayer

Pledge

EZ out!

 

2021 PT Test #1

April 27, 2021 / / 0 Comments

Former 1st F Q Broke created the PT Test during his time leading the Fitness portion of our organization. It’s a great idea to measure your performance over time, consistent with the common You vs. You theme, though there was chatter about breaking Pizza Man’s 29:14 mark from the first iteration last July. Not much fanfare for this one. A light crowd with other AO’s open and plenty of things going on. Here’s what went on:

Warm-up:

Toy solider IC x 15, Imperial Walker IC x 15, Side to Side Lunge IC x 15, Moroccan Night Clubs IC x 15. And since the patent holder of the newly created fabulous warm-up exercise was among us, I had permission to request Right over Left followed by Left over right toe touches. Apparently my version of counting was incorrect. Oh well – sue me.

Time to mosey to the track. Only a few guys stayed behind for Pain Lab that Sargento was scheduled to lead but as a true HIM, he said damn whomever can’t run – I’m making the Pain Lab perform the PT test. So another HIM, Rudolph stepped in to lead the Pain Lab for Top Hat and El Torro. The SLT is taking this situation under advisement and will render a decision if Sargento gets credit for his 80th Q of the month.

Arrived at the track – the routine bared repeating once again and several times through. Amazing how the mind fails to focus but it does wander a bit when chaos looms.

  • Run a lap
  • Perform in sequential order: 100 merkins, squats, LBCs, and SSH’s
  • Run a lap
  • Perform the same set at 75 reps each
  • Run a lap
  • Perform the same set at 50 reps each
  • Run a lap
  • Perform the same set at 25 reps each
  • Run 4 laps
  • Total is 250 reps of each exercise for 1000 reps and total of 2 miles

This is a challenge for all skill levels as there is no break. All agree merkins are the most challenging, especially the first 2 sets. Despite having April as a “challenge month” replicating the 3 primary exercises, if you’re like me, you’re breaking up into sets. In my opinion, it takes an elite athlete to power through 100 push-ups consecutively. So, once past the merkins come the squats and this is what gets me all the time, PT Test or the Murph. Note to self – do more squats on a consistent basis to prepare otherwise my Adductors feel like root canals for a few days.

Here is the good news, Les Nessman and Hermie improved from 3 laps remaining the first time to finishing with several minutes before time was called. Then Linus has shown steady improvement all three occasions: 1 lap remaining in July to 85 seconds ahead of time in November and this time finishing with 9 minutes to spare. Big shout out to those guys. Now for the rest of the group that had previously done the test at least once, all those times were slower by a minute. I’m not sure if there is an excuse but as Coach John Fox once said “it is what it is” or maybe he also said “we picked a bad day to have a bad day?” Maybe both of those apply. Or maybe he wasn’t a good coach and had a lot of lousy excuses. In either event, we’ll get ’em next time. And there will be another PT Test for you slackers that didn’t post. Start doing some squats and merkins.

Announcements: Thursday – 2nd F Lunch at Wild Wings in Gastonia. See Allen Tate for details…check that – ask someone on Slack for details. Prayer requests: Turtleman, Big Pappy, Sister Act 2.0, and others.

I tried to video the event to gain some evidence in case the form is called into question. Rookie mistake and clicked the camera off instead of on when I moved it so limited footage. Qfail. Everyone pushed hard despite slower times but we all finished which was a great accomplishment.

SS

Is That a Bear?

April 27, 2021 / / 0 Comments

Beautiful morning in Dallas NC for a run! 10 Pax ran toward the college. While in the college loop we see through the gloom a large animal standing in the road! Is that a bear? No, it’s a huge dog and when it hears us it takes off into the woods. I was told it looked like a Bernese Mountain dog. On our way back, we notice a “Dog Missing” sign with a picture of our dog on it. Little did I know but our boy Sister Act, ever the compassionate pet lover having three dogs himself, got the number and called about the sighting. After some voice mails and a few other exchanges, the person tells him that this dog has been from South Mountain to Shelby and is now in Dallas. They also ask him to call Animal Control himself to report this at which point he is out. He tried to help. Good job SA!

Q Source was on Prayer. We read through the main points of the importance of Prayer in whatever faith you may have. I also read a recent post Dredd had on his Collision Learner blog which I thought was just great, pertaining to prayer. It is short and worth a read. Here is the link.

https://www.collisionlearner.com/post/a-recognizable-command

Merkin Haters

April 26, 2021 / / 0 Comments

4 HIM showed at the AO for a beatdown today. It was a little chillier than anticipated so there’s nothing to do but got after it. This is what happened…

Pledge of Allegiance

DIsclaimer – I’m a pro, do what I say.

Warmup – Goofballs IC, Don Q’s IC, the Sargento Right over Left IC

Since most of this AO’s name starts with MH, YHC decided to take it all the way to the MHC and boycott all Merkins for this workout. In fact, we’d be doing nothing but Hard Core the whole time (and some running).

Mosey to the right toward downtown.

Stop at the first parking area for 4 Corner Escalators. This was the biggest 4 corners ever, going all the way around town. At the first “corner” we did 10 V-Ups IC. Mosey down to the Italian place for “corner” 2 where we did 10 V-Ups IC and 20 WWI situps. Mosey down Main Street to the next “corner” and do 10 V-Ups IC, 20 WWI’s and 30 American Hammers each side. Mosey again up to the corner by the elementary school for the last round of 10 V-Ups, 20 WWI’s, 30 Am Hammers and 40 Freddy Mercury’s IC. We only got halfway through the Freddies before we stopped. Omaha!

Mosey up to the middle school parking lot for the next situation. 11’s at one end do Peter Parkers, at the other end do Crunchy Frogs. Fun!

Fellowship mosey to where the benches used to be but keep going to the never before used concrete benches. Do Racoon Crawls across the top of them, 6 in all.

Last round of the day, do 25 IC reps of LBCs, Flutter Kicks, Nolan Ryan’s each side, Dying Cockroaches and real Oblique Crunches each side.

Mosey to the start and we’re done. Thanks for the opportunity to lead men!

Announcements – Lots of ruck stuff

Prayer Requests – Turtleman, GSM family, Pillager’s mom’s cousin with cancer, Pillager’s friend’s dad in car accident

YHC took us out.

Fartleks for Whoopee

April 26, 2021 / / 0 Comments

Whoopee thought nobody was going to show up to run with him. Roscoe was there and then YHC rolled in with 2.5 minutes to spare. That’s practically early if you ask me. The three of us headed out for a medium mosey around the usual route.

Whoopee is a little bit on the injured side but still posted and notified Roscoe and YHC that he’d probably slow down when his injury flared up. To counteract this situation we decided to cut the corner by taking a right on Hudson instead of going all the way to the greenway to give him a little shorter route.

As Roscoe and I would move ahead over time we’d circle back to pick up the 6. This was referred to as doing a fartlek, especially when one of us would break wind on the circle back and we had to run back through the crop dusted area. Fartlek…

We finished the run and all had a joyous time.

Announcements – lots of ruck stuff, Freed to Bleed this Thursday at Noble Smoke in CLT

Prayer Requests – GSM family, Turtleman, PAX looking for work, PAX travels

YHC took us out.

Kinda Q

April 25, 2021 / / 0 Comments

It had been advertised for a while that the PT Test would happen at Gashouse today. YHC put it out on Slack that Painlab would hold a modified PT Test alternative. The 1st F Q Short Sale put out a preblast reminding everyone of the workout details and in true SS fashion included what would be offered as a alternative to modify. This is what happened…

Short Sale led a warmup which included his attempt at the patented Sargento Left over Right. It was an attempt.

Pledge of Allegiance

YHC announced that he’d lead the modified PT Test guys. Rudolph offered a stay-at-home base version too so the guys wouldn’t have to go to the track.

Painlab – Deck of Death – They did Squats, Overhead Presses, Kettle Bell Swings, Curls & LBCs

Modified PT Test – Nobody did this!

PT Test –

  • Run a lap
  • Do 100 Merkins, Squats, LBCs & Side Straddle Hops
  • Run a lap
  • Do 75 of the same exercises
  • Run a lap
  • Do 50 reps
  • Run a lap
  • Do 25 reps
  • Run a full mile

Most everybody I saw who had done the test before didn’t beat their last time which is how it goes sometimes. Shout out to Les Nesman and Hermie though! They’re Painlab regulars who still did the full PT Test and killed it! Both these guys significantly exceeded their performance from last time. Way to go! Keep pushing that rock.

We all moseyed back to the start and did namorama. See Short Sale’s backblast for announcements and prayer requests.

I guess I get credit for this Q although I wasn’t really in charge. Eh, it’s all good. Everyone had a good time and pushed the rock and that’s what matters!

 

CSAUP – Amoeba Ruck 5/22/21

April 25, 2021 / / 1 Comment

Grab your 4 man team, a ruck sack and some weight and lets throw down a few miles!

Launching from Primal Brewery at 0900 on 5/22/21 four man teams will navigate their way to six checkpoints before circling back to the finish at Primal.   At the start you will receive a team packet containing addresses of the checkpoints  and a picture of the “thing” you need to find when you get there.  With your team phone take a team selfie with the “thing” and text it back to YHC.  Now move on to the next until you hit all six.  Oh wait…  There will be something for your team to complete at each check point before you move on.  More on that later.

Once you find all six checkpoints get your team back to Primal to the finish line.

FACTS:

Estimated mileage ~ 12 miles by road.   (If you are creative it should/ could be less.)

Estimated time ~ 3 hours.   Back in time for lunch and a beer.

PACKING LIST:

Rucksack – Team must carry 100# minimum in rucks.  This does not have to be an official GoRuck rucksack.  Grab any backpack and throw some weight in it.  Don’t have a backpack?  Still no excuse.  YHC has three loaners if you need one!

Smart Phone – for navigation and picture check ins.

FNG / Kotter –  Bring em out!

This starts at 0900 so you can still post at your favorite Saturday AO.  Come hit the Fighting Yank or our brand new,  yet to be named “Bulldoggish” workout.

Sign up link will be posted soon.

See you there!
BOS

 

Another Day at The Pub

April 24, 2021 / / 0 Comments

6 HIMs ran 5 miles round trip to Pelicans and back.  The pace was hotter than YHC was lookin for, but that’s what happens chasing the Nantan.

Announcements:

  • PT Test

Prayer Requests:

  • Turtleman
  • The GSM Family
  • The Lewis, Shook & Lesslie families
  • Those who hate

Another good day at the premier Thursday running AO in Gaston County.  Thanks for the opportunity to lead.

Yabba Dabba Doo

Eat my what?

April 24, 2021 / / 0 Comments

7 answered the call to move the rock at Old School, our newest AO, this morning. 2 started a little early with 3.5 miles of EC. Def Leppard rolled in last dressed in his outside snuggie gear. This is how it went from there.

The Warmup:

SSH x 5 ic

Moroccan nightclubs

Arm Circles forward and backward

Merkins x 5 ic

LBCs x 10 ic

The Thang:

This was easily explained and understood by most everyone but sleepy who struck a nerve early. I even had it all written down on a piece of paper for everyone to see. I set a timer to go off every minute. We would start doing an exercise and when the timer went of we’d do 3 burpees EMOM. Then go back to doing our exercise until completing the number given. You might remember something like this from the iron pax challenge. There were 7 exercises and we were to do 100 reps of each. After we completed an exercise we would run a lap. Remember every time you hear the beep do three burpees. It looked like this.

100 SSH

run a lap

100 hand release merkins

run a lap

100 Bonnie Blairs-count each leg

run a lap

100 Dying Cochroaches-count 1 side

run a lap

100 CDDs

run a lap

100 squats

run a lap

100 Mtn Climbers-count one leg

run a lap

Now how fast you did this determined how many burpees you did. Of course Dr Seuss chewed this one up and spit it out setting a blistering pace. Sleepy made a few more comments that struck a nerve again and due to some frustrations at work I may have snapped and said something really nasty. I apologized several times to him and the group but to fully repent he made me buy his breakfast. All and all the timer made it to set 47. We figured if it went off at least once while you were running and you ran 7 laps then you would have down 40 sets of 3 burpees. That’s 120, so that you don’t have to get out your calculator. You’re welcome. We were close enough so I called time. A few went and ran another tenth through the parking lot to round out to 2 miles.

COT:

Announcements-not much going on after the PT test today, one more week of collecting this months service project items, individual tissues and hand wipes, give those to Boke, Sargento and YHC.

Prayer Request-SA’s daughter, Turtleman

Moleskin:

This was a good one and everyone was pushing hard this morning. It got real when we hit those HR merkins. It was good to see Watts up this morning. Blart said he was meeting us for breakfast but didn’t show. Judging by the 30 yard walking fart he passed when he got out of the truck this morning I’d say I now why. Thanks again to everyone that joined me this morning. Good group of guys.

 

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