F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2021 (Page 4 of 11)

Just a hump in the park…

May 23, 2021 / / 0 Comments

An invitation to Q the new AO was welcomed, as we try to build up that opportunity to for Belmont.  As I promised earlier in the week, this would be a basic, foundational and bodyweight only routine.  I wanted to incorporate some of the great parts of the area that’s been chosen for the Bunker.  I think that zone is an amazing place to workout.  Also, with the Amoeba Ruck staring us in the face just an hour later, this would have a fair amount of stretching/yoga as well.  I enjoy yoga very much…..I’m just not good at it.  Also, earlier in the week, Sargento put out an amazing offer so as to pull in some FNG’s or Kotters.  Would anyone answer that bell?

Gavel had a 36 year old birthday and the Q of the Fighting Yank, and had a special warm-up.  We did that, then some stayed to enjoy The Bunker.

Continued Warm-up:

Arm Circles, Chain Breakers, Swimmers, Windmill, Sprawl, Lunges, Mountain Climbers

MUSCLE WORK – concrete blocks

There are about 15-20 concrete road barricades on one side of the Bunker zone.  Use these!  Lots of exercises that can be done on them.  I had us do the following:

Decline Merkin

Prayer Squat

Dip

Straight Leg Squat – think pistol squat but your non-working leg is up on the block.

Wall Push – isometric push for 8 seconds x 2

Side Leg Squat – same as straight leg, but to the side

Calves – step up on block, full range of motion on the raise and lower

At this time we worked the blocks, so let’s visit the other side to utilize the flat wall we have.  Everyone bearcrawled across, and we did more work:

 

WALL WORK

Wall Walks (plank to essentially being inverted

Wall-face squats (nose 1-3″ from the wall)

Wall Push x 2

Wall Sits (2 rounds)

Kickbacks

Wide-Grip Merkins

Calf Raises (single leg since we had wall to brace

QUICK DORA FOR CARDIO:  partner up, do 100 BBSU’s together, partner A works and partner B does karyoka to the other side and back.

We circled up at this time, but Gavel and his crew ran up from the opposite road and greeted us with Monkey Humpers.  I’ll be damned if the soccer-arm crowd gets the last word in, so instead of staying at the Bunker, we headed for the statue.  There we worked on our stretching and yoga for about 10 minutes, while keeping a look-out for the bootcampers.  Once in sight, we lined the stairs and did calf-raises until they got to the stairs, then hopped up on the ledges, began monkey humping…..they passed through the walk of shame with dignity.

Announcements – Blood drive, and EH people!  Big EH push.

Prayers – Breaker Breaker’s family, Turtleman, Big Pappy, and 2.0 of Uranus

MOLESKIN – lots of tools at The Bunker.  Being in the shade is pretty nice too!  While I think we hit all muscle groups that morning, what we didn’t hit was an EH or a FNG.  This is going to be very important.  Even if it’s 2-3 guys only working out at The Bunker, there must be a concerted effort to get new people there.  Belmont has grown quickly, and has a lot of stalwart guys that patron the Fighting Yank.  This is great, and it’s up to that same group of guys to get Bunker rolling.

A pleasure to Q, and man my hamstrings are singing because of that Amoeba Ruck after!  Fun day in Belmont, thanks everyone.

RUDOLPH

New Site Q

May 22, 2021 / / 0 Comments

Today Linus handed over the keys to me for site Q at GasHouse. He and Stroganoff have been the only site Qs at GasHouse since the beginning of GasHouse. This would be my inaugural post as site Q so I wanted to make sure it was tough enough. Knowing that we had the Amoeba Ruck, I didn’t want to push the legs too hard.

We started with a quick disclaimer and pledge then jumped into the warmup. Tube took the PainLabbers and I took the boot camp guys up the hill to the parking lot in front of Grier. We Nurred up Garrison-too bad Gastone wasn’t there, he always enjoyed a good Nur. Once we got to the top we did some high knees across the lot until we reached a good stopping point. We got right to it with some 11’s: burpees and jump squats. Strogi gave some side-eyed comments but I persevered. Short Sale tried to throw some mumblechatter at me….that makes me smile and at least in the beginning of the workout, think about burpees. We moseyed sound to the track for some more good stuff. We did a few Bojangles laps (fast-ish on the straights then walk/mosey the curves. Once we finished a lap, we did some Whoopee Burpees. “What the F are Whoopee Burpees?” you say. Why let me tell you. Whoopee Burpees are not something you do with your wife in the boudoir. They are Burpees with extra Merkins built in. Add a merkin-part with every additional Burpee in a set of (insert number here) burpees. We did 3 of them (not so hard) to start. The next lap we did a pyramid up to 5 then back to 1…..because that is what 1 particular PAX requested. It was at this point the my phone mysteriously disappeared so we went to the wall and did some Hip Slappers. The phone was quickly recovered so we just did 2 sets of 10 HS. I wanted to head to the steps at Grier but the gate was locked so we took a long mosey over to FPC and used the stairs to the PAD for the next thing which was called 10/20/30. I picked 3 pax to think (not say) an exercise then randomly assigned either 10, 20, or 30 to that pax and that was the number of reps we did. After each round we took a trip up the stairs for (I think) jump squats. It was fortunate for the pax that I was paying particular attention to how many reps I did and made sure I did not miscount at this point. At all. I can’t remember what we did but it was a total of 3 rounds of 10/20/30. At this point we needed to get back home so we moseyed back to start to join the pain labbers for COT.

During COT, Roscoe read a treatise composed by (I believe) Linus. It designated me as the new Site Q and outlined several of the responsibilities of both me and the pax. Think: confirmation covenant between the student/confirmand and the members of the church with mutual responsibility for the success of that particular individual. As usual with Linus, it was well thought out and although humorous, still thought provoking and challenging. I am taking on this responsibility with serious focus and hope to keep the tradition of quality Site Q going. Linus and Stroganoff have set the bar high and I intend to give it my best effort. I am sure ShortSale will be on my ass if I start to slack off and hope the rest of you will do the same. ShortSale brought Site Q t-shirts and handed them out to Stroganoff, Linus, and me. That was excellent! It also emphasized the importance of this role for me and hopefully will motivate me to help continue to grow the GasHouse.

At the end of COT, I challenged myself and the others to bring an FNG (at least 1) sometime in the next month. I have been slack in that department for too long and have seen the effects of low FNG numbers. Hopefully we can also get some Kotters out soon as well. I am hoping for a little rain sometime in the near future and maybe we can get Bandit back out for a little slip n slide to liven things up. Watch the weather report……you never know.

Whoopee

Canoe Status?

May 22, 2021 / / 0 Comments

6 Pax came out to Old School for what YHC tried to make a decent beatdown! Nice work

Pledge

Warm-Up:  10 IC: Toy Soldiers, Gravel Pickers, Peter Parkers

Thang:

Route 66 with Burpees at each pole 

To get back to the park: Catch Me If You Can: NUR with 5 Imperial Squat Walkers

Dora on wall-Partner run in any direction

100 Incline Merkins

200 Step Ups

300 Dips

Hindenburg BLIMP: on the field track

Round 1: 10 Burpees

Round 2: 20 LBFC’s 

Round 3: 30 Imperial Walkers

Round 4: 40 Merkins

Round 5: 50 Plank Jacks

We had to modify this one for time, so we left of the (s) SSH. Nice work guys!

Glad to have Blart come out in the midst of DORA to make even teams. A little tardy perhaps? Regardless, it was great to have him! 

I hope this was enough of an upper body workout for Wirenut!

Purple Haze rode 8 miles before the workout; Freight rucked for about 10 after the workout.

Sister Act pushed me again! I feel like it’s been awhile since I’ve worked out with him.

Seems like I heard a little crumbling as SA and I were working through the BLIMP, and I thought Freight was going to knock me out when I called Burpees again. Could YHC possibly have ‘achieved’  “Canoe” status?

Word:

Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness (loyalty,  unwavering, single-mindedness, devotion). And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. James 1:2‭-‬4 ESV

“The ultimate goal, however, is not steadfastness, but what it (steadfastness) produces: it proves our faith, polished our graces. It shows that trust in Christ is.. a joyful reliance on the Savior who proves Himself to us in all circumstances.” Sinclair Ferguson 

Requests:

Big Pappy and family

Turtleman

SA and family

YHC took us out.

Thanks for the opportunity to lead and serve!

Seuss

1st Time to Folsom

May 22, 2021 / / 0 Comments

YHC had never been to Folsom, so YHC took a trip on Friday night to scope out the terrain and find some fun places to build a workout worthy of the Folsom PAX. YHC found one hill, then another hill, then another hill, and yet another hill. All of these were put to good use this morning.

WARM-UP:

25 SSH (IC), 10 Alarm Clocks, 10 Burpees, 20 Moroccan Night clubs (IC)

THE THANG

We headed out for a Bataan Death March around the pond, up the main road, towards the Police Dept, then down Sportsman Dr, continuing down the footpaths. (Bataan Death march = Indian Run with last guy dropping for 5 Burpees, then running hard to catch up to the pack). Montross and others found out that it’s good to get the first set out early, but that it doesn’t guarantee that will avoid your next set and run from being on a hill.

The PAX were thankful that “this was going to be the last hill”. At that point, YHC coordinator shared the good news that there were going to be many more opportunities later in the workout for more hills.

We circled around and went down into the lawn, at the base of a grassy hill. We then got ready for a set of exercises and hill sprints. Our exercises were 3 Burpees, 3 Ski abs, and 3 Knee Tuck/Jumps. Then we mosey’d up the hill should-to-shoulder for a short distance, until YHC yelled “Go!”, then we all sprinted up the hill to the soccer field fence. We mosey’d back down the hill, and repeated about 5 times.\

We mosey’d on the soccer field, for the next routine of Thirds. Run 1/3 of the field, then 10 Mike Tysons/10 Crunchy Frogs, then Lunge-Walk the second third, then 10 Mike Tysons/10 CrunchyFrogs, then Run the remainder. We repeated, changing the exercises to 10 Merkins/10 Big Boys, switching the Run to a Nur. Last set had us doing 10 Jump Squats/20 Flutter Kicks. The field was not at all dry when we arrived, but we sopped up some of the moisture with ourselves.

Then we moseyed to the bleachers on the field for the next routine. This time we knocked out BLIMPS with a run in between each letter/exercise, running across the field and up the little but steep hill to the Tennis Courts, and back to the bleachers. 5 Burpees, 10 Lunges, 15 Imp Walkers (IC), 20 Merkins (IC), 25 Plank Jacks (IC), and 30 Squats. We planked for the six in-between.

There were bleachers just sitting there, and 20 Dips seemed like a good idea, so we did those in cadence.

Next, we mosey’d down the path, past the amphitheater, past the pond, to the bottom of the hill, around the last pavilion, and back up the parking lot hill to the starting point for 6MOM.

Our 6MOM consisted of LBCs, Merkins, Heels-to-Heaven, Protractors, and two other exercises that I cannot recall, even though they took place just a few hours ago.

ANNOUNCEMENTS
Watch the Amoeba Ruck in Belmont today, and join them afterwards at Primal Brewery (Balljoint posted at Folsom, and then went to the Amoeba Ruck – Beast!!)
Register for Grow Ruck – Aug 6-7
Register for the Red Cross’ Blood drive at TechWorks in Belmont search “F Three” on Red Cross website.
F3 dads First session June 19 at the Yank, other sessions in July/Aug

PRAYER REQUESTS
Prayer
Big Pappy’s family health
Sister Act –
Gumby’s mother
Montross’s M’s grandma
Turtleman’s recovery
Montross’ sister’s pregnancy

Link to Backblast on Twitter

Thanks to the Folsom PAX for the warm welcome and for a great breakfast at Country Kitchen!

—Bubba Sparxxx

Late birthday celebration

May 22, 2021 / / 0 Comments

My first Q at The Yank came four days after my 36th birthday and during only the second installment of The Bunker, so I thought we would have fun with the warmup but it kinda got boring after a while. Here’s what happened.

Warmup in the pit 36 of each IC
gravel pickers, some said Gavel pickers
Imperial walkers
Toy soldiers
Merkins OYO

Yankers split from the Bunkers and this is the “fun” we had.

Bear crawl up the driveway from the pit.
5 burpees at the top.
Bear crawl 2 parking spots, stop then do 10 Merkins
Repeat until the stop sign.
Mosey to the hill at the townhomes, I hate this hill but we also need the challenge. We counted of by twos, there were only 8 of us so it wasn’t too hard.

1’s runs the hill and the 2’s did the exercises AMRAP then we switched.

—Alphabet
—Apolo Ohno
—Reverse Crunch
—Overhead press squats
—Newton’s Cradle

Next we Moseyed to the school to grab some wall. Stop close to the pit for 10 monkey humpers for the Bunkers.

10 Donkins(donkey kicks into a merkin)
30 sec wall sit
Repeat 3x

A few minutes left to do one partner work.

100 WW1’s

Mosey to the Yank and welcomed by monkey humpers from the Bunkers. That’s time.

Prayer Request:
Turtleman
Brutus on a mission trip
Big Pappy and family
Breaker’s Son and daughter-in-law flying home
Buckshot’s family friend who has a baby with a tumor

Announcements:
Blood drive June 16 in Belmont. Search Fthree Gastonia to signup.
Grow ruck 24 in Charlotte August 6 weekend

Thanks for the opportunity to lead.

Gavel

ALL THEY WANTED WAS BURPEES!!

May 21, 2021 / / 0 Comments
  1. Over the Christmas holidays my 2.0 expanded more fully into the bonus room ( a benefit of being an only child) and I needed to move some stuff around inc a new better tv and console. Suddenly I unearthed an archaeological treasure almost like time capsule! It was a sheet of paper that Short Sale passed around approximately 3 years ago downtown and I enjoyed it so much I treasured it ( filed away and forgotten more like) hoping to draw upon its energy and purpose at some point in my life! I knew immediately (. 5 months ago!) that I needed to lead a Q downtown ( where I’ve been absent from for almost a year !) and bring this holy object back into the gloom.
    Start with pledge
    Tell all, yep, I’m an idiot! I’m gonna give suggestions … so take them or leave them … I don’t care.
    Toy soldiers IC x 11 ( only because EZ Rider challenges me too !!)

medium arm circles 10 forward 10 backwards single count 
Imperial Walkers IC x 10 ( I think ,,,, might’ve needed 9)
Side lunge each side 10 times each OYO
jumping lunges ( crowd pleaser ) IC x 5 or 6
Nolan Ryan’s OYO 10 times each side
5 burpees
Mosey to street and

5 burpees

To the wall
Wall sits hands in front IC x 10
Purple Haze was going on about something … had to shut it down … because we NEEDED Hip Slappers IC X 10 ( I think)
Mosey about 5 feet to another street and

5 burpees


Mosey to 321 S and ask, “ what’s next?”
Everyone volunteers 5 burpees!” In a loud Chorus …. Had to answer a lot of questions from Police inc a promise to keep it down.

kept up with burpees all the way to First Presby only stopping to “drum up “ business at the Motor inn Lodge with 10 IC monkey humpers

at the stairs for FPC we line up and bear crawl up and then down at a sideways angle because I si not realize how steep these are!! And then over to the other big set ( way away … almost too far ) and so same again .

all talk about how much that SUCKED!

so I said I’ve got another sucky idea 5 Bobby Hurleys ( talk about Bobby Hurley burpees … not today)

 mosey back to pavilion stopping to ask each pax in turn what they wanted and how many … all kept telling me 5 burpees except SA who o thought asked for 20 only to hear him say 10… confusion as pax was excited about the higher number

we also paused to perform crab thrusters in front of the Main PO

So once we get to the Pavilion I introduce the pain, er the next fun exercises !! Yay 

3 rounds of 

20 flutters, 15 lbcs, 10 leg raises 

20 Freddie Mercuries, 15 heel touches, 10 modified v-sit

20 American Hammers, 15 Long Arm crunches, 10 reverse crunch

and there was supposed to be a 30-60 second test in between each , but this group was having none of that !!! D@mn but they kept rolling into the next set and then the last !

plenty o time so deep sea divers 5 each step up 4 steps stop at top one abs recount it first and then down each 

I now ask Slaw, “ How many?” I know … dangerous question especially as he says, “33!”

I clarify and ask what exercise …. Yes! I know that this is perhaps even more dangerous ….. 

hw says Slaw Squats …. Take it all the way as low as you can go ( to the ground, he says)

I accept the 33 and the crowd goes wild !

1:05 left for the beat down …. Yep, you guessed it … they wanted 10 more burpees …. All total I’m certain we did 100 ….and there was no train!

Bunker at Yank Pain Lab 101 w/ Rudolph 

Memorial Day Murph Sandlot 7:00 all other AOs open 

Amoeba  Ruck

Gashouse changing o’ the guard Linus hands off to the Whoopster tomorrow 

Downtown and Labyrinth actively seeking new site Qs 

update on Turtleman from Gastone that due to F 3 and tennis T- mans heart is really strong and that after the first few treatments all cancer is dead!! But needs to complete all for best effect. Lost weight ( to be expected , but doing well)

prayers also for Sister Acts daughter 

Purple Hazes neighbor who fell recently 

 

lastly I can only say how amazing this group was constantly on top of all the routines … although some were rather gassy….. perhaps I’ll bring some Beano next time 

The Bunker & The Yank – OH MY! 5.15.21

May 20, 2021 / / 0 Comments

It was a beautiful day to launch a new AO in Belmont!  Twenty of F3 Gastonia’s finest descended on Belmont and The Fighting Yank to checkout this new thing they heard about called The Bunker.   YHC and HIPAA had the plan.  The guys showed up and we were off from the normal launch point at Stowe Park.  No FNGs present so a brief disclaimer was given and we set off to checkout the The Bunker in the “pit” behind Sammy’s.

YHC took the warm up.

15 Side Straddle Hops / 15 Grass Pickers / Imperial Walkers / Moroccan Night Clubs & 10 Merkins – All IC

Stretch – Arms R &/L –  aka Grapevine stretch, then Legs – R over L,  L over R , feet together all reaching to your toes.

All warmed up, its time we launch!  HIPAA took charge of The Bunker and began working his magic on eight pax.  You might not run at The Bunker but you are going to sweat!  YHC took ten guys down the road for the The Yank workout.

It went something like this.  Indian run around the block out to Main street and up to Cherubs to the flower boxes.

10x Derkins / Step Ups / Dips.   20x Box Jumps / Incline Merkins / Monkey Humpers.  10x Derkins / Step Ups / Dips. 20x Box Jumps / Incline Merkins / Monkey Humpers.  10x Derkins / Step Ups / Dips.

Mosey around the block behind the barber shop.

Partner up for DORA.

Partner one runs length of parking lot.  Partner two begins workout.  100 American Hammers / 200 Plank Jacks / 300 LBCs / 400 Flutters with 5 Burpees mixed in for the train.

At this point I planned to return to The Bunker to take some pictures and hand off the Q to BubbaSparxxx.  I handed off the Q but did not return as planned.  Don’t ask…

BubbaSparxxx took us to find a hill behind the pit for some BLIMPS.   Exercise in cadence then sprint up the hill.

If my memory serves me…B=Box Cutters then up the hill.  L=Lunge then up the hill, I=Imperial Walkers then up the hill, M=Merkins then up the hill,  P=Pretzel Crunch,  S=Side Straddle Hops.

Thank you BubbaSparxx!

Return back to The Bunker crowd for the last five minutes of their workout, the pledge, announcement and prayers.

Great work guys!  Fun launch HIPAA!  Support HIPAA his crew and our new AO.  Bring out some new and old guys!

See you in the gloom!

BOS

There’s an extra hill that way

May 20, 2021 / / 0 Comments

Let’s be honest. YHC is tired from being on the computer for work all week. So we are going to do the highlights in bullet form. At least it’s getting done the same day.

  • Clavin noted that YHC getting there by 526 was early. That was truth.

  • Sargento was trying to place F3 stickers on cars. Pretty sure some of them were not F3 PAX. Debate later on proper sticker placement.

  • When the route was announced, an unamed PAX noted there was an extra hill that route. Yes. HTFU

  • Route to the Armory down Robinwood. OK, down to the Greenway. OK, Captain Obvious, the sign past the Greenway.

  • Passed a car going down Hoffman with no lights on. Genius material.

  • Strong work by all.

Announcements
Amoeba Ruck on Saturday. Not too late to sign up
New Belmont Sat morning AO – The Bunker
Site Q change at Gashouse this week #BYOA

Prayer Requests
Turtleman
Roscoe – Coworker returning after losing son
Roscoe’s 2.0 awarded Adam Kincaid scholarship
Clavin’s 2.0 new job

Prayer to take us out.

Until next time…

Dang – it’s hot.

May 20, 2021 / / 0 Comments

So… it was HOT.  It wasn’t dead off the summer but, being my first time at Midoriyama this year, it was hot.  As the PAX gathered in there some was some chatter.  As the clock struck 17:30 (as least on my watch and not Mayor’s swatch watch) we clocked in.

Disclaimer- I’m not a professional and I’m definitely an idiot.  I have some suggestions – take them or leave them.

Warmup: Toy Soldiers X 15IC and some front and back arm circles.

Let’s mosey to the… next parking lot.  Next exercise was the deconstructed burpees, picked in honor of Slaw becoming site Q.  YHC learned this exercise from him.  So, I thought I’d have him give the group a demo only to find out Slaw doesn’t remember how to do deconstructed burpees.  After a brief explanation we were off.  Once completed we took the short route to the turd shack to find a sign written for the PAX that can’t remember what you told them 49 seconds ago.  The exercises written were: 10 V-Ups, 20 lunges, 30 squats, 40 American hammers, 50 merkins, 60 hillbilly, 70 overhead claps, 80 Freddy Mercury, 90 flutter kicks and 100 Moroccan nightclubs.

YHC then had another sign.  Partner up for Dora 1,2,3,4,5.  We are doing the lazy (go figure, right) version.
100 monkey humpers.  P1 humps, P2 holds low hump.  Switch
200 Carolina Dry Docks. P1 docks, P2 planks. Switch
300 Mountain Climbers. P1 climbs, P2 holds plank again. Switch
400 calf raises. P1 raises, P2 stays in raised position. Switch.
500 LBCs. P1 crunches, P2 holds the crunch. Switch.

Pledge, 22 for the vets, 5-6 minutes of Mary and time was up.

COT
Announcements: Ruck this Saturday. Upcoming races.
Prayer requests: Turtleman, Tater Hole, Sister Act.

BOM (I have not posted in so long I didn’t know we were doing the BOM again. Awesome.). Broke closed us in prayer.

Philippians 4:13

Huckleberry

Laps around the $ wall

May 20, 2021 / / 0 Comments

Met up at snoballs and 4 pax headed to the ATM (aka the $ wall) for a speed/distance ruck around the Planet Fitness/Bellacinos building. The idea was to push the pace of the ruck and establish a baseline that could be used for comparison to another such event in the future.  No stops for merkins or squats or anything just go as fast as you can for 45 minutes.

Ended in COT and pledge!

Reminder about Bunker workout tomorrow.  Also not too late to join the Amoeba ruck.

Prayers for Sledge and Tube’s brother in law.

Good to have Whopper back as part of the PAX.  Good work today by all. Keep pushing the rock!

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