F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2021 (Page 3 of 11)

Amoeba Ruck CSAUP 5/22/21

May 26, 2021 / / 0 Comments

It was a beautiful Saturday morning in Gaston County.  F3 Gastonia AOs were bustling with HIMs, FNGs and Sad Clowns pushing to get a little better than they were the day before.  Meanwhile YHC and Musicbox (2.0) were getting ready to put our Amoeba Ruck CSAUP in motion.

Thirty-Four PAX including two FNG gathered at Primal Brewery-Belmont for a Saturday morning CSAUP.  Many of them doubling down after a quality beatdown at one of our very own AOs.   The teams assembled like this…

Amazing Ruckers – Tiger, Breaker, MiniVan, Sprinkler

Burly Sebastians – Flintstone, Woody, Stinky Bird, Latte

Folsom 4 + 2 – Bed Pan, Ball Joint, Ozark, Hand Cuff, + (FNG) Spicoli & (FNG) Mr. Worldwide

Fur Piece – Short Sale, Sargento, JJ, Bumgardner

Keeping it Sacksy – HIPAA, Rudolph, Mayor, Wojo

Really Old Guys – Whoopee, Roscoe, Stroganoff, Linus

Tator Trots – Pilgrim, Sugar, Orangeman, Pockets

The Four Horsemen – Boudin, Freight, Def Leppard, Slaw

At 0900 Instructions were given, the rules, locations and requirements were distributed.

Teams were to Ruck to six locations, complete team exercise, take team selfie and move on.  Team must carry a minimum of 100# in rucksacks.  Team must complete 100 exercise reps at each stop.  Team must take team selfie at each of the six designated stops with the item in the sample picture and text back to YHC.

Disclaimer was forgotten in all the excitement.  Thankfully we didn’t have any issues.  The teams quickly mapped their routes, or at least their first destination and they were off to the locations below in no certain order…

Belmont Abby College 100 Belmont Mt Holly Road, Belmont    Exercise = 100 Decline Merkins  

Stowe Park – Home of The Yank  24 South Main Street, Belmont  Exercise = 100 Monkey Humpers

Stuart W Cramer High School – Home of The Storm  101 Lakewood Road, Belmont    Exercise = 100 Australian Mountain Climbers           

McAdenville Town Hall  163 Main Street, McAdenville  Exercise = 100 Burpees

Veterans Memorial – Home of The Goat    101 Center Street, Cramerton  Exercise = 100 LBCs

Catawba River Antique Mall – Home of The Big Boy 406 Catawba St, Belmont  Exercise = 100 Jump Squats

On go, the teams quickly looked over the six destinations, picked their direction and headed out.  Is there a wrong answer at this point?  You won’t know really until you are done.  As teams started clicking off their miles and checkpoints it was fun to watch the direction they were moving in. Some moved clockwise, others counter clockwise around the six points.  We didn’t think there would be much difference but we heard about some nagging elevation from McAdenville to the Abby.   One team fell off the radar because they refused to send their selfies in while on the move.  Another team was claiming they were number one in their pictures, or they were pointing other fingers at YHC.   Team Really Old  Guys were the first team to send in all six pictures and began their trek back to Primal.  But shortly after the remaining team started closing in with their final pictures.  Some teams had the landmarks front and center in their pictures, others are open for interpretation.  Either way when the teams came in it sounded like they all had some fun rucking 10-11 miles and knocking out 600 reps with their team.

In the end team Tator Trots  returned to Primal the quickest with a time of 2:51:00 and distance of 10.2 miles.  Over the next hour the remaining teams made it back, some limping, few smiling, all ready for a cold beverage and some food.   The FNG EH award goes to the Folsom 4 or Folsom 4 + 2.  The Folsom 4 brought FNGs Mondo and Victor with them and both of these guys crossed the finish line smiling.

I will admit, if you know your way around the area you were probably in pretty good shape.   Hats off to the teams that don’t run around Belmont regularly.  If we do this again we need to move across town somewhere.

Hope you enjoyed your stroll around town!  We had fun throwing it together.

BOS & Musicbox

Salute the Site Q

May 26, 2021 / / 0 Comments

My maiden voyage to The Ricky Bobby occurred this morning, as the Q no less. I’m not normally a plunge guy as we think of swimming pools now that summer is almost here. I’ve always been the dip your toe and think about it kind of guy, maybe some of you are with me? I took the plunge method today and entered the fray that I’ve heard great things about. Don’t worry, I know the area and had scouted having committed to this Q slot weeks ago. Some things I’ve had in mind a while but the last remaining item was decided late last night. Coming off a tough solo workout on Monday that burned out my quads, I wasn’t sure if I’d hold up but it’s time to show.

Warm-up was the same routine from GasHouse Q a couple Saturday’s ago. Breaker was the only repeat customer – I’m sure he was happy. I’m sure he’ll avoid my next Q. Exercises were 30 seconds each of:

  • SSH
  • 4×4
  • Squat Jack Twist
  • 4 High Knee/4 Jab
  • Shoulder Tap AND Plank Jacks (yes Sargento, at the same time)
  • 8 Count Body Builder
  • Jump Rope
  • Ski Abs
  • 180 Jump Squats
  • Crab Cakes

After the first set, we rested all of 30 seconds to take it back to the top. As we began, I shared, don’t worry, only 40 more minutes of this…a few grumbles, not much mumble chatter. This time 5 burpees OYO came at the end. Defib later shared w/ me he was leaving if I announced round 3. Understandable considering he’s a few days back from a half Iron Man (way to push the rock Defib!). That’s 10 minutes of straight cardio kids…don’t try this at home – I am a professional. After that the great music had to be put away to Sargento’s dismay. Let’s mosey…out of the school and down Winder into Cramer Woods. Stop at 4333 Winder to corral the six…this house looks familiar – oh it’s the Site Q’s – lets do 20 Monkey Humpers – facing the proper direction and salute this landmark. All abided my suggestion. Continue to the top and hang a right and arrive at Spooler Ct a short cul-de-sac that sharply declines downhill. A perfect spot not for 11’s because this is a veteran PAX. No, today it’s 22’s. We’ll begin with 2 Hand Release Merkins, run down the hill, 20 Squats, run back to the top and next round is 4 and 18 and so on. Adding and subtracting by 2 isn’t too bad but damn if trying to bust out those final sets of HR merkins is easy: 110 total reps for each. So not much time left but I did have one more thing. Mosey left on Weaver’s Row to yet another downhill cul-de-sac for Dora 1 and 1 – what’s that? Partner up – P1 runs down the hill to the end and returns. P2 does AMRAP of 100 Flutter Kicks. After that, with time elapsing, 100 LBCs. Each team got two rounds for each PAX. Okay – right on Winder, wait, stop at Sargento’s house for 20 Monkey Humpers OYO; no dogs barking, no M yelling at idiots to get off her lawn…oh well – good attempt anyway. Mosey to base – oh yeah Winder is now uphill on the return. I’ve got a spare smart watch on that doesn’t tell me elevation…I’m sure we came close to a halfpipe workout – my quads feel like I climbed Mt. Everest. I’m taking tomorrow off – that’s called a Smart Sack.

Announcements – Monday, 5/31 Memorial Day Murph at Sandlot (Martha Rivers) at 0700. Ruck option if you’re interested; Blood Drive 6/16; Clampett shared proposed trail between Belmont and Cramerton will need some strong backs and workers – all volunteer work – sounds like an F3 job, especially if BOS comes up with any more ruck ideas.

Prayers – Turtleman (in week 3 of treatments, he’s fighting hard), Big Pappy, Sister Act and 2.0. Tesla’s friends’ M that is near the end of her life – pray for comfort; Sargento HS classmate passed unexpectedly; and I forgot in the COT but Nutria is getting his Covid shot today – hope it takes the desired effect. He didn’t say which brand. If you greet him and he responds NiHao – you’ll know it was Moderna.

Moleskin – I’ve really got nothing other than to say it’s never to late to post to a new AO. My first time at The Ricky Bobby didn’t disappoint. Good bunch of dudes that got after it. Clampett was fast out of the gate on 22’s followed by Radar. Then Flintstone and Bubba Sparxx caught fire. Lot’s of heavy breathing. The humidity didn’t wait long to grab hold of our region so plenty of sweat this morning. Thanks for the opportunity to lead. Go ahead and put me down to Q the Ricky in 2022 – I’ll be there.

Short Sale

Gastonia Region SLT

First F Q

Truckin – unstackin & unpackin

May 26, 2021 / / 0 Comments

See Monday’s back blast for Truckin – stackin & packin

We had two new students for truckin school  today but lost 6 from Monday’s workout.   Clavin, Balljoint , and Capt Stubbing came back to help me unload the truck

We did the same work out as Monday but in reverse order!   IT WAS GREAT !! YOU SHOULD HAVE BEEN THERE!!

 

Announcements

Prayer  request: Whoopee’s friend have brain surgery, our Nation, and others.

Prayer

EZ out!

PB RUN

May 26, 2021 / / 0 Comments

 

We all ran and it was fun!

 

Announcements
Snowbird September see sparky
Memorial Day murph at Martha rivers @ 7:00am
Freight bandaids, travel size
tooth brush and tooth paste

Prayer Request
Big Pappy family
SA family
Graduates
Howe white having surgery on his knee
Each other
Purple haze M
Oompah Loompa M friend
Sparky took us out

Play Ball!

May 25, 2021 / / 0 Comments

What better time of the year for some baseball, F3 Style

 

Warm-up

  • SSH
  • Don Qs
  • Grass Pickers
  • Merkins

The Thang:

Let’s mosey up Myrtle St hill. Stop at front of Belmont Middle for a few exercises

  • Step-ups
  • Derkins
  • Dips
  • Rocky Balboa’s

Continue mosey to Davis Park baseball field

Pax break up into 4 teams of 3-4 for a couple rounds of Field of Dreams

  • 1s start at First Base (1st cone) do AMRAP Squats until relieved.
  • 2s at Second Base (2nd cone) do AMRAP Merkins until relieved.
  • 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved.
  • 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there.

Rinse and repeat 2 rounds

 

F3 Baseball

Pax divided into four teams. Each team starts at its own base. Teams must complete a cumulative number of reps of different exercise at each base

 

  • 80 team merkins at first, karaoke to 2nd
  • 80 team squats at second, crab walk to 3rd
  • 80 team LBCs at 3rd, sprint home
  • 80 team mountain climbers at home, bear crawl to 1st

Each time a team passes the base it started on, it gets a point. Team with the most points after 25 minutes wins, however, all teams scored the same and we all received participation awards, ata boys!

Times up, now mosey back to shovel flag for COT

COT

Announcements:

  • Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
  • Amoeba Ruck, Saturday May 22nd,
  • Launch of The Bunker, Saturday, May 15th,
  • Shoe Drive

Prayer Requests:

  • Turtle Man
  • Tesla’s family trip to Wyoming
  • Slim Shady’s dad
  • Emory – Owner of Catawba River Antique Mall with cancer
  • Praise – YHC’s oldest son, Madman graduating from college.

YHC closed out in prayer.

Thank you all for allowing me to lead this morning. Hard work was done!

Breaker Breaker

Q’n for Pappy

May 25, 2021 / / 0 Comments

Big Pappy hit me up last week and asked if I could take the Q at the Bulldog this week.  I had only been there once at that point (unless you count convergence) and I knew they are not big on a lot of running so I brought a Folsom Block work out to the Bulldog.

No FNGs, so a simple disclaimer…i am not a professional, do what I say, or not, don’t die! (I did forget the Pledge right here…Q Fail)

Warmup :

Gravel pickers IC  x10,  Don Quixote ( as a stretch) x5 ish,  MNC IC x10, Imperial Walkers IC x10

The Thang:

This is the Basic work out that WireNut did at Folsom last week modified a little. Grab your coupon  7 reps of each exercise –single arm row (right then left), triceps extensions, curls, squats.  Repeat that circuit 7 times…I didn’t make that super clear at first and some Pax counted down from 7 down to 3 before we figured it out –Q Fail.   When we were done with the 7 we did  a slow mosey around the parking lot and did 25 Flutters IC to beak up the coupon work. Next same exercises but 6 reps 6 sets, slow mosey and 25 Hammers OYO.  5 reps 5 sets slow mosey and 50 LBC OYO.

At this point we had about 18 mins left … 10 merkins at on end of the parking lot, now grab  your coupon and rifle carry down to the other end of the lot, now 1 block press.  Ok raffle carry back for 9 merkins… Mumble Chatter erupted as the Pax started to get the idea that we were doing 11s ….Stupid Ass 11s as Clavin would call it!  We made it down to 6 and 5 and i called a Omaha with about 5 mins left we circled up for ring of fire.  1 Pax called a core exercise and bear crawled the circle.  LBCs, Flutters, Box cutters, Freddy mercury’s , Dying Cockroach’s, Crunchy Frogs got us finished up..   Time!

Announcements:

*Blood Drive June 16th

*F3 Dads –check slack for dates at your favorite AO

*2nd F Lunch @ Sammy’s in DALLAS @ noon this Thursday the 27th

*Murph @ the Sandlot Monday @ 7   all other AOs open

 

Prayer Request:

*Big Pappy and his family

*Sledge on IR (knee)

*Timeframes Coworker

 

YHC took us out in Prayer.

 

Was a Honor to lead today!

 

Ball Joint

Truckin – stackin & packin

May 24, 2021 / / 0 Comments

Pledge

Mosey to Martha River entrance for warm up:

SSH x 10

Merkin x 10

Crunchy frog x 10

Mosey to center of baseball field for some partner work:

Each partner runs opposite directions (one to the parking lot and the other to the walking path) and run back to meet in the middle for some partner merkins (Booyah Merkins).  Start and 6 and work down to 1.

Mosey to the parking lot for some truckin:  Each Island represents a warehouse to pick up some product.  Since Union workers packed the trucks we had to unload the previous stops before putting the new product (exercise) on.

Warehouse:

1- 5 merkins

2-5 merkins , 10 Crunchy frogs

3-5 merkins, 10 crunchy frogs, 15 squats

4-5 merkins, 10 crunchy frogs,  15 squats, 20 Flutter kicks

5-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s

6-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps

7-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH

8-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs

9-5 merkins, 10 crunchy frogs,  15 squats,  20 Flutter kicks, 25 LBC’s, 30 Michael Phelps,35 SSH,40 Moroccan Night clubs,45 Jump squats

10-5 merkins, 5 crunchy frogs,  5 squats,  5 Flutter kicks, 5 LBC’s, 5 Michael Phelps,55 SSH,5 Moroccan Night clubs,5 Jump squats, 50 calf raises

Mosey back to start

5 burpees

Time

Prayer request and announcments

Prayer

EZ out!!

 

 

Leppard Lost

May 24, 2021 / / 0 Comments

Finally got one of my buddies to come out to Midoriyama. Promised him we’d play some Ulitmate Frisbee if he came out, so we did. Leppard’s team lost!

Welcome FNG Cheers

Regular EC

May 23, 2021 / / 0 Comments

Gentlemen-

We have an opportunity to prepare for GrowRuck in Charlotte schedule for the weekend of August 6 which is really just over 2 months from now. A few of us have been talking about this and it’s time to nut up or shut up. It starts this weekend, 5/29/21 at GasHouse. All you need to know is we start at 0600 and will go for approximately 50 minutes. It will involve weight (bring your own) and be a mix of boot camp stuff and PainLab stuff but no likely running. Future NUOS workouts and locations will be determined at a later date.

And yes, there will still be GasHouse starting at 0700 with coffeeteeria to follow.  Remember, nut up or shut up. I’m talking to you.

Whoopee

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