F3 Gastonia

Fitness, Fellowship, Faith

Month: May 2021 (Page 9 of 11)

Raising calves, but they look like gorillas.

May 9, 2021 / / 0 Comments

3 rucking badasses joined me in a quick tour of the streets adjacent to (what if forever known)  SnoBALLS.  Myself, Hermie, Tube and Nessman went on a ruck.  I had no plan.  I asked if they wanted to go to Martha’s and get some arm work, or have a vigorous ruck.  They told me I was the Q….brilliant.  We went to jackas….I mean Gastone’s Hill.  We rucked at a brisk pace, and every now and again I’d stop us to do 20 calf raises.  Some backward rucking, some planking.  At the end there was evidence of sweat, mission accomplished.

Prayer list:  Sledge’s leg, Hermie’s Aunts Knee, Nessman for his whole fatigue thing, and Eva Gaddis, a second grader who continues to have health issues.

Announcement:  Amoeba ruck.  THis looks pretty cool, Rudolph trying to make plans to go.  What busy lives we have with kids…

MOLESKIN:  feeling out of it lately?  Don’t shortchange yourself, the change of seasons, pollen and allergies are real.  As we get older the stuff you used to laugh at can take a toll.  Rest up, let your body tell you when it says no, but when it’s only your brain that says no, that’s where discipline comes into play.  Work smarter AND harder.

Always a pleasure gents.

RUDOLPH

“Kendrick Castillo” Remember his name.

May 8, 2021 / / 0 Comments

9 PAX showed up at the Tequila Sunrise for what had been planned to be my VQ many months ago (I ended up VQing at the Yank in April). Today was a day of remembrance for me and a time to share the name of someone special to others who did not know him.

2 years ago on May 7th, 2019, 2 students decided to bring guns into a school concealed in instrument cases. When they entered the first classroom (Kendrick’s classroom), Kendrick rushed the armed students pushing them out of the room and took them to the ground. 2 other students were able to disarm the gunmen. Kendrick had been shot.

Kendrick’s actions saved many lives that day. Over 3000 people came to his service and everyone I had met knew him. He was very special. He was the kid who never left another student behind. Always coaching, teaching, encouraging, and loving anyone that needed it (not just his friends). A few months before this tragic event, I had the chance to give Kendrick a challenge coin that we had made for him and other interns at our company. I told Kendrick at that time “You are my hero”. I had no idea how much more of a hero he would become to me.

Kendrick was 18 years old and would have gone on to Colorado State University to study engineering.

Started with the Pledge:

Warmup:

  • Side straddle hops
  • Cotton pickers
  • Imperial Walkers

1/2 the pax ran while other 1/2 does each excercize (AMRAP). When runners return then switch.

  • Curls (Cinder Block)
  • Dirkins
  • Thrusters (Cinder Block)
  • Dips
  • Skull crushers (Cinder Block)
  • Incline Merkins
  • Bench press (Cinder Block)
  • Bent over rows (Cinder Block)
  • Single arm presses (Cinder Block)

Announcements:

Primal 5pm

Breaker q at yank

Launch of pain lab on 15th

Amoeba Ruck May 22nd sign up is on Slack and preblast

Belmont 5k on the 15th. Opportunity for F3 presence

 

Prayer Requests:

CPAP looking for work

Castillo family (john and Maria Castillo)

Tesla’s friend Max Foster having heart and health issues

Kicking the Can

May 7, 2021 / / 0 Comments

I was a little nervous about posting to Midoriyama but I took the Q so at least I would be in control of what we would be doing. You see it was exactly a year ago that I tore my meniscus. I’m sure most of you are tired of me bringing this up, but it’s fun to remind Freight that it was his Q of a Def Leppard WOD that I like to blame as the cause. Hopefully on May 6, 2021, there would be no serious injuries sustained. I offered a brief disclaimer as the circled gathered but not sure how many heard it as several continued socializing. Time to take control:

Warm-Up:

  • Goofballs 22.5 in cadence – why 22.5? multiple the cadence count and you get 45. Why 45? It’s the Big Cheese’s 45th Birthday – but since he couldn’t Q, he didn’t post and was finishing off leftover cheese dip from Cinco De Mayo and eating Cheesecake with 45 candles (or so I’d like to believe).
  • Toy Soldier IC x 10
  • Imperial Walker IC x 10 (I asked Def Leppard to demo, he declined and said he’d get me back in MC later)
  • Don Quixote IC x 10
  • Squats IC x 10
  • 5 Burpees OYO (because SA says it’s not a real workout without burpees)
  • Pledge

For me, normally the pledge is the break between Warm-up and Thang. But I kept the PAX in the circle for Mary to begin:

  • Flutter Kicks IC x 20
  • Elbow Plank – fold opposite arm on ear forming acute triangle, touch elbow to ground for oblique crunch; 15 IC left side then flapjack to 15 IC right – lots of complaining
  • Remain in elbow plank – more oblique work – right elbow plank, touch right hip to ground and back IC x 15; flapjack – more groans
  • Both elbows on ground – R/L hip rollovers – this is a crowd pleaser, especially following the oblique work
  • Last one – V-hold – how long well that depended on the PAX, once all got into a V-hold, I began a silent count…then asked Broke for a 10 count…PAX thought it was over then, oh but it wasn’t: keep your form – Def Leppard, another 10 count, now relax.

Having assured some core work was completed we could mosey to Field 2, or I think it was #2 – the set of two large soccer fields on the right side as you approach the end of the parking lot. Find the bleachers for some strength and cardio:

  • Dips/Derkins/Shoulder Taps (SC) all x 10; run width of the soccer field and return
  • Dips/Derkins/Shoulder Taps (SC) all x 20; run width of the soccer field and return
  • Dips/Derkins/Shoulder Taps (SC) all x 30; run width of the soccer field and return

Next circuit:

  • Turtle Crunches (legs 90 degrees on bleachers) x 10; run width of field squats x 10
  • Turtle Crunches (legs 90 degrees on bleachers) x 20; run width of field squats x 20

Move to Field #4 (to the one of the left side of the parking lot). I brought my recycling bin that had various empty aluminum cans or plastic bottles. Some may have contained alcohol at one point. PAX began various guesses as to if the bin was a week or month worth. I asked the PAX to grab an empty bottle or can and line up at the end line of the soccer field. Time to pick on Leppard again – “Have you ever played ‘Kick the Can?'” He responded ‘no’ but didn’t sound confident. I’ve heard of the game which is a form of hide and seek and capture the flag. This idea came to me during the afternoon planning the Weinke – here is the F3 version. Put your can on the end line, kick it as far as you like. Run to the can, do 1 Hand-Release Merkin & 1 Monkey Humper, run back to the end line then toward the can and kick it again and chase to then do 2 HR Merkin and 2 MH’s, back to the end line and continue up the field. This created an individual suicide with increasing strength work. Congrats to Slaw, Freight, Seuss, and Wojo for crossing the opposite end line. Maybe some others did that I didn’t catch – I apparently wasn’t as good at kicking my can, but I got to 14 reps – which was the point to increase the reps and maintain the cardio.

Put the cans back in my bin and mosey to start where we had 3 minutes remaining. Didn’t want the PAX to get short-changed on their free workout. We finished with more Mary – Freddie Mercury IC x 30, Butterfly Big Boys SC x 20, Crunch Frog SC x 20 – TIME!

Announcements: Amoeba Ruck May 22 – build your team, sign up; May 22 new Pain Lab at TFY; Blart claims his dentist is providing toothbrushes and toothpaste for Freight’s service project – stay tuned. Congrats to Slaw as the new Midoriyama Site Q – this shows if you beat someone over the head enough, they’ll eventually succumb. No word if PAX will be required to post shirtless with tassels – check your pre-blast before posting for proper attire.

Prayers: Sister Act & 2.0, Big Pappy, Slim Shady’s Dad, Turtleman. I took us out.

Moleskin: Though Kick the Can is a game, it’s also a shortened expression of “Kick the can down the road” that originated over 80 years ago when law makers would postpone decisions. I am certainly guilty of this practice in work, honey-do list and other areas of my life. For the first time (stemming from Q-Source discussions) I chose a word for this year which is “NOW” as a reminder to take care of things as the arise and not delay or at least better prioritize. Moving into the 5th month of the year, I find myself needing a reminder of my word so somehow the game or exercise of “Kick the Can” will give me a kick in the ass so I don’t get complacent. But that is a large part of what our brotherhood does for one another – accountability. SYITG.

The Big Cheese with another trip around the sun

May 6, 2021 / / 0 Comments

Today’s BB is in recognition of Sargento’s birthday.  Before we go there, here is what we did.

The route today was all flat.  Gaston Day towards New Hope, left on  E. Perry, right on Lee, left on New Hope, right on Armstrong, right on Armstrong and back home to the Pub.  It was easy.

Now as far as Sargento, he arrived extremely early by his standards.  He had maybe 4 minutes to spare when he pulled in on a slightly cooler morning.  He was suffering from the patented bed head.  He has graced F3 Gastonia for going on 6 years and we are forever grateful for his leadership.  He is a fine family man and example to follow and is always a lot of fun to be around and doesn’t take himself too seriously.  His playlists are special (except the Cinco De Mayo music he played during Purple Haze’s Q at the Ricky Bobby yesterday)

To be honest, no one realized it was Sargento’s birthday this morning as he didn’t say anything about it.  #Humble

Had we known, perhaps the Q would have let Sargento decide the Pub route today, as long as it didn’t involve sidewalks that end in mud.  Perhaps Dr. Seuss would have been there, or perhaps other Pub regulars would have been there.  Maybe we would have even sung Happy Birthday to him.  No one really knows why the numbers were down today, but if we don’t have at least ten PAX next week, YHC is going to reach out to 1FQ Guy, whoever he is, to enforce attendance.

On this day, there were prayer requests for Turtleman, Big Pappy, Sister Act, and Slim Shady’s dad.

There is one praise request, and that is for the big cheeser himself, the one and only Sargento.  Happy Birthday my friend.

Roscoe

Warm and Cool

May 5, 2021 / / 0 Comments

10 HIMS pushed hard at Prison Break this morning! We kind of all went our separate ways and worked up a sweat, YHC included, but the wind cooled us down quickly.

Broke put in 7..or just a tad short of it at 6.97 in total..like Father-in-Law, like Son-in-Law.

Ball Joint ran 5 for the first time, yet says he hates running..seems not to have held him back.

Lots of comments about Wichita shoes lately..they must be working well for him because he is in his stride.

Blart ran the Tech Park run alone..I should have joined him for that challenge.

Leppard was all suited up and ready to roll.

Did Bedpan run barefoot??

Toepick..twice in the past few days with him..glad to see him back. Ratchet, too! Keep coming out, guys!!

Sarlaac always a consistent effort and has been super supportive of YHC!

Great work, men! My brother, Roundup was missed..but, no worries, we got our run in later that day.

Announcements:

Belmont Ruck

Freight’s supply request: Travel-size toothpaste/Bandaids

Requests:

Sister Act/family

Pappy’s family

Huck’s family

Gumby’s Mom

Slim Shady’s Dad

Word:

The gospel: 1 Cor 15:4 that Christ died mfor our sins nin accordance with the Scriptures,

4 that he was buried, that he was raised oon the third day pin accordance with the Scriptures, 

Made too many mistakes; too bad to ever be reconciled. No, at least that’s a realization that we are all sinners and that we cannot do anything to save ourselves or get out of our sin, but Christ has paid that price for us.

Honored to sub Q today!

Seuss

 

 

Racin Cars

May 5, 2021 / / 0 Comments

Today being May the 4th some of the pax may have been expecting some type of Star Wars theme. The only theme we had was working together.

Warm Up: (no imperial walkers just yet) SSh, and 10 burpees
The Thang:
We moseyed to the tennis courts. I had the pax partner up with someone they had never worked out with. If they had before make sure it was not your “hey lets partner up cause we go at about the same pace as me”. The goal was to push or pull just a little better than before.

100 monkey humpers, 200 imperial walker squats, 300 imperial walkers, 400 imperial walker kicks.
Partner 1 sprints to the end of the courts and back while partner 2 does the exercise trade off until completed.

Half court Booyah Merkins, 10 down to 1.
Just as the clock strikes 6 am Stogie heads out of the tennis courts. As I get about 10 steps ahead of the pax I yell out “Lets race Stogie to the Flag”. Once this curve ball was hit by the pax they all come sprinting up the hill to the flag, all trying to beat Stogie to the top (he is driving by the way) mayor with all his wisdom runs in the middle of the road to hold stogie back from zooming past, Lucky for us Round Up and Ball Joint may have gotten to the flag before the Red Yota made the pass. Once we caught our breath we moseyed back stopping at the street lights for a little core work.
Vups, LBCS, Big Boys.
Ended with Iron Man Superman Merkins. x5 then time.
Prayer request: many families dealing with sickness, and our country.
I prayed us out with a real COT. It was great to take a moment and come together for the first time in a while.

The BedPan is Full..

Mt. Hollywood – May 3, 2021

May 4, 2021 / / 0 Comments

It was my first time posting at Mt. Hollywood and for that matter I had no idea where I could create my “Weinke.” I got there about 15 minutes early, and drove around Mount Holly Middle, Rankin Elementary and into downtown Mount Holly. As I gathered my thoughts, I came up with the workout.

Seeing no FNG’s, I gave a quick disclaimer followed by the Pledge of Allegiance.

We took a mosey to toward West Central Avenue and went to an area near the railroad tracks where we circled up for a warm up.

WARM UP:
Goofball x 20 (IC)
MNC x 10 (IC)
SSH x 25 (IC)
Merkin x 10 (IC)
Mountain Climbers x 20 (IC)
Downward dog stretch into a honeymooner

DORACIDES:
We partnered up. One partner ran to the first light pole and did a burpee, sprinted back and ran to the second light pole for a second burpee and sprinted back.  While partner 1 was doing this the other partner was starting on the set of exercises (100 merkins, 200 flutter kicks, and 300 squats.)

After this, I decided we should rest so we lunged walk from the star to the first light pole and then bear crawled from the first light pole to the second light pole.

TRIPLE NICKEL:
As we moseyed back toward South Hawthorne Street, I noticed the hill on the grass field at Rankin Elementary.

We started at the fence and did five merkins, broad jump to the middle and did five plank jacks and bear crawled up the hill and did five monkey humpers.

ESCALATOR:
We moseyed back to the school and did an escalator of exercises (10 hand release merkins, 20 alternating shoulder taps, 30 squats, and 40 mountain climbers).

ANNOUNCEMENTS:
May 15 – A new workout at the Fighting Yank (More information contact Flinstone or HIPPA).

May 22 – Starbust Ruck (Contact Boss).

F3 Gastonia is collecting band aids, toothpaste, and tooth brushes this month.

PRAYERS:
Continue to keep Sister Act, Big Pappy, and Gumby in your prayers.

AYE,
Radar

Shifting shapes

May 4, 2021 / / 0 Comments

With 15 seconds to go, Sargento asks why I’m wearing the wrong socks ( red white and mostly blue compression). I’m puzzled so he replies, “ May the Fourth be with you!” Well, I suppose my nerd card will need to be revoked. Totally missed that one I did, hmm?
Watts up suddenly chimes in with excitement that it’s time to start …. Thankfully I personally have the ONLY acceptable time keeping device for this morning and LOOK, It’s NOW time!
Pledge
Brief disclaimer as we are all F3 announce I am not a professional … inform all to seek Sargento as he says he is one during his one month tour.
Butt kickers IC x 20
Plank
Merkins IC X 12
Mtn climbers IC x 15
Plank jacks IC x 15
Whew…. Lotta counting ( considered adding ski abs here … but if Demo didn’t want to disrupt rhythm … they come later)
Announce that at all speed humps …. 5 burpees ( insert thunderous applause)
Mosey
Oh look … a speed hump and then another ( someone kept trying to give schematic drawings from the city planners that these were sidewalks… but they end at the curb?)
Circle up and space evenly in circle ,,, remember your space and bear crawl around to starting point …. Making a line.
Now for the fun part of today’s beat down …. Call an exercise ( wisely remember that next May be worse) and run perimeter
Werkins, merkins, crunchy frogs, MNC, large arm circles and others called … interestingly enough it was Dr Seuss with the burpees call. Somewhere during all this my phone buzzed with alerts as if it was 18 hours ago and we were once again facing thunder storms and tornado warnings…. No …. Wait ….. someone admits to having had chili last night….
Clean up on aisle six!!
This was introduced by Whoopee a while back … just as enjoyable now as then!

that was our circle

mosey around front of school to find another speed hump and then little later we need to add a speed hump …. Many enjoyed me using the Q power to install one

next we nur up the hill from one traffic circle to the other feel  that burn!!

at upper circle we create a square using 4 corners technique of the 4 road directions and here is where I insert the ski abs giving full demo 

merkins

plank jacks 

flutters ( count one side)

aforementioned ski abs 

all set to 50!

breather and reset … ask what’s missing ?

a triangle!!!

25 hand release merkins

25 crunchy frogs

25Little Gumby in the woods ( Squat straddle hop) .. call it whatever 

Oh…. And 5 burpees for the train 

monkey humpers facing non existent traffic IC x 20

5 more burpees ( told that’s the same train… asked for proof … non was provided)

mosey to bottom entrance  and 10 Mike Tysons OYO

25 lbcs

20 squats

Dr Seuss conducts class on the proper elegant form that must be maintained …. Even had a video at the ready!!

several more burpees at several more “traffic sidewalk humps”

I even mention at one of them that I’m feeeling generous …. So only do 5 burpees!!

at last one …. Is that another train? Choice is given … 5 burpees for the train or for the hump…

circle at start for small Mary

Freddy Mercuries x 20

LBCS x 20

finish with 5 burpees for the train all wanted to ignore

Pilgrims Progress and BOS would ruck today making sure not to aggravate ankle soreness from weekend ruck

Amoba ruck coming

Memorial Day Murph 7:00 Sandlot all other AOs normal schedule 

new Bulldog/ Pain Lab style workout 5/15 Yank

dads F3 signups

toothpaste and tooth brushes monthly collection

Purple Haze at TRB or Stiny Bird at  Labyrinth ( choices choices … post somewhere)

lastly great group of men who really went after it, while there was mumble chatter they plowed through what I had like it was butter and I want to give a BIG shout out to our newest Site Qs like Pilgrims Progress and Flintstone who have greatly embraced their roles and you can see the enthusiasm they  have!

MAY THE  FOURTH BE WITH YOU!!

 

 

 

 

where’s my weinke…….

May 4, 2021 / / 0 Comments

Beautiful morning, quiet Pax.  Many cars arrived right at start time, none of which were missing Pax.  Five of us total, 5:30 and time to go.

I need to stretch more than anyone in F3 but it’s never been my go to start.  A few ham and shoulder stretches to start, quick disclaimer and no pledge (got it at the end).

Jump to 4 corners:  repeat each as you move forward, rinse and repeat at corner 4.

1st corner:  10 merkins

2nd corner:  20 squats

3rd corner:  30 LBC

4th corner:  40 flutters

Round 2:

CDD’s, Bobby Hurley, Freddie Mercury, Mtn. climbers.  Rinse and repeat was modified on return

Round 3:

25’s of each and repeating each as moving forward.

LBC

Homer/Marge

6″ (after Homer/Marge hold 6″ for 25 seconds)

American Hammer

Somewhere in the midst of our agony my Weinke is missing.  Spiderman decides to go in search and rescue mode.  Somewhere during this time I think he got lost reminiscing the hallways recalling his first school girl kiss.  He ultimately comes back feeling happy and smooth but no weinke.  As we carry on, Hermie picks up on Spider’s aesthetic aspirations and he too ventures to the hallways in search of my missing weinke.  Since the last visual I had of Hermie was him vomiting into the trash (spitting) and I noticed him gone I gave him a shout to see if he was in trouble!!!  Wide-Right who was to my left and had a Hermie optic delcared he was fine maybe a little too free of tension and anxiety as he too was reminiscing about his first school girl kiss while searching the halls for my weinke, yet he came back triumphant!  Seemingly there was a lot of incoming school traffic today and somebody picked up my weinke.  I think there was an agenda going on amongst the teachers regarding a widespread interest into what the ‘blank’ is a Freddie Mercury.  I’m guessing they gave up on trying to crack the code and decided to just leave it or give it back.   Or, it’s possible Hermie had to wrestle and grapple with a menopausal Librarian while clinging to her readers (she’s probably still panting from excitement); or maybe he was just sweating from the workout, only Hermie knows, but we had a few happy guys this morning.  Reckon I’m getting a little excited just typin…..

well, let’s move on:

Triple Nickel

Merkin/Bear Crawl out a distance/squats – Mosey back (5 reps each, 5 times)

Plank/holds:  1/2 pax lunge out a distance, balance hold plank until return.

Rinse and repeat, time.

Announcements:

5/15:  Belmont, new A/O low/no impact

Prayers/Concerns:

Nation, first responders

Enjoyed today, thanks for the opportunity to lead.

Linus

Freed to Bleed – Part Two

May 4, 2021 / / 0 Comments

Okay guys round one of our blood giving was a huge success, collected 33 units if memory serves.  We have another opportunity to give on Wednesday, June 16 from 1:30 – 6:00.  The site this time will be at Tech Works in Belmont, which is in the same building as Primal Brewery.  Address is 52 Ervin Street, Belmont, NC 28012.

Registration is on American Red Cross website, but you have to be very specific in the search criteria to find the drive.  When you search for the drive, type ” FThree Gaston” in the search field.  You will not find the drive if searching any other words.  Drive is open to M’s and 2.0s.

Blood need is critical, this is a great way to show leadership.

Site Q’s. please pass this along, and specifically mention the search criteria.

Tiger

 

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