Month: June 2021 (Page 3 of 13)

On June 29th 2020 I pulled into Mt. Hollywood not knowing what to expect, I had my keys, a water bottle and a towel. Termite had the Q and they had already started with the one mile run that he is famous for but Broke stayed back with me until we sort of caught up. I know now he could have been in the front but as a true HIM he was helping me get started with this F3 thing. I haven’t looked back until today this is what happened.

Warmup: Toy soldiers x15 IC, some stretching while we wait on Ball Joint who said he was coming. We couldn’t wait any longer so we took off for a Termite one mile run around town.

Stop at the bank and line up for an Indian run with a twist. While posting at Cape Fear at the beach I picked up a little variation to the run where the last person dropped for 5 Burpees and then caught up to the front. This continued until everyone had done the burpees and taken the lead. Mosey to Ida Rankin Elementary.

One set of 11’s – CDD’s and Jump Squats running around the parting lot.

Pledged to the flag pole with no flag. After we were done Sarlacc noticed one far off in the distance so we were good.

Mosey back to the start for some Derkins, Dips and Werkins X5 then repeat X10, X15 and X20.

3 minutes for some Mary – LBCs X20, American Hammers X10 IC, Cherry Pickers, and Bobby Hurley’s.

That’s time!

Announcements:
F3 Dads 7-17 at Gashouse

Prayer request:
Whoopee
Buckeye’s friends family
Shellshock 2 families with loss of loved ones
Dr. Seuss’s request for an ex in law
Turtle man
Big Pappy and family
Sister Act and family
Traveling PAX
PAX on IR

I took us out

Thanks for the opportunity to lead and showing me the way.

At the Coconut Horse this am a few guys scattered before the official launch time of 0630. A few arrived just ahead of schedule. You can tell it is now summer as JJ rolls up in a tank top. He and I share a similar view of not being cold. Roscoe drug his neighbor out of the fart sack – a Kotter – F3 Wheelie. I had an FNG join us too. The clock struck and the PAX went out for some First F at the famed Coconut Horse loop.

Upon return we gathered for the COT, sharing prayers for Uranus, Linus’ dad, Roscoe’s Father-in-Law, and Dr. Seuss’ family. No new announcements for this group. Time to name the FNG: Robert Buckles is a long time friend. I met Robert at Camp Seagull while we were counselors, Robert in archery and me on the tennis staff. That was 1991. Flash forward a few years after Robert and family settle into Gastonia as he was a cotton broker. Funny how some paths will cross. We go to First Presbyterian Church in Gastonia along with others, including Roscoe who presented to the Henderlight class on the power of F3. For those unfamiliar with the demographics of First Pres, the Henderlight Sunday School class has an average age of near 70 and that may be generous. While most are retired from professions, these men carry much wisdom from life’s observations so for those that are in our middle-ish years, we can learn from them in many ways.

Roscoe’s message that Sunday was doubtfully going to EH many but it did trigger Robert’s mind to inquire. So we discussed yesterday. I offered that we’d begin with a walk if he’d commit to posting at 0630. Sure enough he did. Robert is an old soul from East Tennessee. He doesn’t meet strangers and he enjoys bourbon. We kept with that theme, sort of, and named him Old Grand-dad which is actually distilled in Kentucky, but never the less, welcome to our brotherhood.

In Q-Source, we are selecting our own topics. Initially I searched for wisdom on time-management and procrastination – my jesters. I could have shared a list of words or paragraph, but really I just need to focus and get on things faster (“Now” is my word of the year). Feel free to offer words of encouragement anytime. I felt a topic broader than my own personal challenges would be best for the group. Servant Leadership is nothing new, but something I think about. For those of Christian faith, no better example is that of Jesus that his entire ministry was built on that very thing. In John 13:1-17, the story is recounted of Jesus washing his disciples feet. It has always been a powerful image. Robert Greenleaf was an American who founded the Servant Leadership Movement. Much of his philosophy was further developed by Larry Spears. I share these men with you so they are properly credited with the lesson. You’re welcome to Google the topic and learn more but the six main points we discussed were:

1. Seek to understand others and listen carefully to what they have to say
2. Avoid making assumptions
3. Recognize and understand one’s fears, the resolve to grow in your bravery over time by gradually confronting and overcoming these fears
4. Leading is good. Serving is better. Serving then leading is best of all
5. To the greatest extent possible, insist upon the right to make decisions that affect your own life, and support others in their own quests for those same rights
6. Show people that they matter to you

Many of our leadership opportunities in F3 follow these key point. The SLT, Site Q’s, and other leadership opportunities are to serve others without any compensation (financial, praise, etc.). Some of the worst mistakes to make are assuming anything. Some of the worst beat-downs I’ve suffered have come at underestimating what I thought might be an easy workout. #6 – showing people they matter – it’s a big one. We often share, you’re posting is not always for you, sometimes it’s for the guy in the circle dealing with something that just needed to get his mind away from it and couldn’t have done it without you.

Q-source is a valuable thing – well beyond the book DREDD wrote. There are always opportunities to learn and improve. Thankfully we have Christ as a model for us but many others in our earthly world to help our journey.

Not sure if you noticed or not, but it’s a bit challenging to get on the Q schedule for our Region, and that’s a good problem to have. The Site Q’s are doing an excellent job ensuring each workout is covered weeks ahead. For me, it had been a while since I posted at The Fighting Yank and I reached out to BOS weeks ago for this slot. As I began to gather ideas for what we might do, I also thought to challenge the PAX to bring nail clippers or Chapstick, which are the June Service Project items. I figure this would be a good way to fill the coffers. I stated there would be a penalty for any PAX showing empty handed. Turns out either the PAX forgot about it, never read the message on Slack, or wanted more punishment. Only Doodles and I came with items so that meant the penalty was x 8. You probably guessed, the penalty was 5 burpees.

I moved the warm-up circle to the bottom of the steps as there were runners and walkers passing by on the sidewalk. Sargento unsuccessfully tried to EH about 5 or 6. It then entered my mind to imagine an 20-ish old Sargento running around East Village (NCSU bar) trying to pick up chicks. Remind me to ask his M if that’s how they met. You only need one to say “yes,” right? So, at the COT I offered a disclaimer because we had an FNG – Curt Williams, now Tin Man finally posted albeit after double knee replacement. See HIPAA’s BB for that. The warm-up began:

• Toy Soldier/Imperial Walker/Side to Side Lunge all IC x 10
• Because the inventor was in the house, I gave way to Sargento for THE patented Right over Left in cadence! closely followed by the Left over Right, once again in cadence. It went far too long but mildly stretched our hamstrings.
• I stole back the Q and finished with Abe Vogoda and MNC’s IC x 10
• Group split – 9 followed me.

A short mosey to the large parking lot across from Glenway Pub had us begin the penalty with a Slaughter Starter of 20 burpees. Dr. Seuss didn’t seem happy but pushed through as he always does. The parking lots had been set up with 4 flags spaced at various distances. I finally brought F3 golf to the Yank. I had to dust off this one as it had been 2 years since it last appeared at Folsom. The Belmont Muni would be played and since the course was slow at 0715, we played as two-five-somes; don’t try this at home kids, I am a professional. How to play since some of you are new. One PAX stands on the “tee” and tosses a corn-hole bag as far as they like. On the scorecard are six “movements” that align to each shot:

1. Lunge walk
2. Burpee Long-jump
3. Bear Crawl
4. Crab Walk
5. Bunny Hop
6. Skip

Once the 5-some arrives at the bag (aka golf ball) they toss again, then do the Burpee Long-jump. This is where some amount of strategy is contemplated: do we want to get to the hole faster by doing a lot of burpee long-jumps or do we lay-up to shorten the worst of traveling exercises? Doodles on his first throw went for a lay-up and we paid the price; allow me to explain. Upon arriving at each hole, there is a corresponding exercise and rep MULTIPLIER.

1. Par 4 – Hand Release Merkins x 10
2. Par 5 – LBCs x 10
3. Par 3 – Shoulder Tap Burpees x 5
4. Par 4 – Squats x 10

I know it’s early and I’m asking PAX to do some math but if it took 4 throws to arrive at the hole, then 4 x 10 (or 5) to get total reps at each hole. Both teams “parred” Hole #1 with HR Merkins so that was 40 of those which is no joke. My team sacrificed the burpee long jumps to hole out for Eagle on the par 5, but promptly bogeyed the Par 3 to give a shot back. Our opponents were steady with all “4’s” on their card finishing one shot behind us at even par. It’s a different way to get after the workout. The 4 hole set up took about 20 or so minutes, so it could fit within a weekday session – maybe you’ll become an F3 golfer soon?

Moving on to the SunTrust parking lot across from the Lodge – 10 more burpees (30 of 40). Re-grouped and moseyed to the small parking lot between Piccalo and something else. All I know is there were brick walls on either side and about 30 feet between. Some strength work is in order. 10 Hip Slappers, bear-crawl across the lot (I’d have done that even if Tesla wasn’t there). Once facing the other wall, 10 Dirty Hook-Ups and 10 Merkins: single count all reps (i.e. 5 right, 5 left for the HS’s and DU’s). We did that for three rounds, modifying as needed. PAX were given the choice of individual or partner work – the voices heard said “individual” so next on the list was to stay in the valley of bricks for 11’s: 10 Donkey Kicks, run across the lot for 1 Wall Tap (jump and touch the wall, attempt to have some gap between shoes and ground). Work down and up in rep counts. Once complete, we moseyed to the open parking lot of The String Bean and Belmont Eye. Face the road and salute the best Optometrist on Main Street in Belmont, at least that’s my opinion. So 10 Monkey Humpers IC…next let’s finish off the penalty – 10 more burpees.

Q checks time on phone and notes 0750, hmmm how to fill. Let’s do 11’s again with 10 merkins and 1 SSH until I call time. “Creative” was said aloud. Well it was either that or 10 minutes of Mary – so which poison do you want to take? At 0755, we mosyed to the statue. Sargento completed his 0-3 EH day with a final attempt to head off a car he thought would come by his post on Main Street, only they were wise to his antics and quickly turned left. We had 2 minutes of Mary which consisted of L crunches – that’s new. On back, legs at 90 degrees, do a crunch. Then we did half Freddie Mercury – one leg straight, other leg bent, opposite elbow attempts to touch knee. Flip that around. Try it and your obliques will know what I selling. TIME!

COT: Prayer Requests: Dr. Seuss nieces/nephews over the sudden passing of his former sister-in-law; Uranus and family; Roscoe’s Father-in-law; Linus’ father’s health; Tin Man’s neighbor battling stage 4 cancer. Announcements: Grow Ruck Training, NUOS – check w/ Tiger, sign up; June Service Project items – bring nail clippers and Chapstick to finish out June (see Freight).

Moleskin: F3 golf does a good job to trim down the PAX into smaller groups. If you’ve ever played a Captain’s Choice event 95% of the time, the team pulls together and supports each other’s efforts. Usually someone comes through with a clutch shot or putt. That happened today in our groups where we figured out the strategy and tried to execute. Regardless, the exercises are challenging (see HR Merkins and Shoulder Tap Burpees). The coffeteria at Cherubs was good conversation. Overall a good start to the weekend. Until the next time – thanks for the chance to lead.

Short Sale

It was great to see these  2 men show today that had been MIA for a short stint. All of us seem to have some injury that we were nursing and would have given us every right to fart sack, but we didn’t. 

Let’s warm up with Head Circles, Arm Circles, Shoulder Shrugs, Side Stretches and Hands to Sky Stretches.

Set 1: 50  on /10 off

Side Straddle Hops, Don Quijotes, Grass Pickers, Slow N Low Squats, Imperial Walkers, Merkins to Max, then plank. R&R

Set 2: 50 on/ 10 off

Flutter Kicks, Crunches, Big Boy Sit-ups, Heels To Heaven, Box Cutters, Mountain Climbers. R&R

Set 3: 50 on /10 off

Kettle Bell Swings, Sumo Dead Lift, Single Arm Row -Left, then Right, 2 Hand Curls, Overhead Press. R&R

Mary for 5 minutes

Good work Men! 

There were 8 HIM who bellied up for a big serving at The Pub this morning. One of them was Olsen, a regular at The Storm now making his first appearance at the region’s premium running AO. This is what happened…

Pledge of Allegiance

Announcement that we would do the Mud Route today. Only named so because on our maiden voyage many month ago, Seuss, Waterboy and I think Stroganoff couldn’t keep themselves out of the muddy area where the sidewalk ended. Hence, the Mud Route. It’s not really muddy though, perfectly paved roads and sidewalk for miles.

It goes like this: R onto Hoffman, R onto Hudson, R onto Lowell-Bethesda, R into the neighborhood, L, L, L onto Titman, L onto Hoffman, L into the Pub

Everyone made it back safely! AYE!!!

Prayer requests: Linus’ dad, Turtleman, Roscoe’s father in law, Breaker’s daughter in law found a job!

Announcements: Roscoe needed a bike rack but found one immediately

Even though my 50th birthday was May 30, today was the day we celebrated at Folsom.

Warm-Up:

Gravel pickers 25

Learning to Fly 25 ( new exercise I learned from F3 Island Coast guys)

Total exercises was 50

The Thang:

Mosey to flag pole stopping at each light pole (8) for

1 burpee, 5 merkins, 10 LBC’s

Pledge

Mosey to horse track to be introduced to the Trump Wall

Triple nickel with a twist:

10 Dips, 10 Rows, climb Trump Wall, 10 Merkins

Rinse and repeat 5 times = 50 of each exercise

Mosey to upper parking lot to do some 4 corners:

First corner: 30 LBC’s     20 Merkins

Second corner: 30 Flutters     20 Hand release Merkins

Third corner: 30 Freddie Mercury’s     20 Shoulder Taps

Fourth corner: 30 V-ups     20 Mike Tyson’s

Mosey to lower parking lot on left side at ballfields for more 4 corners:

First corner: 30 American Hammers     20 Burpees

Second corner: 30 Leg circles to right     20 Arm Air Press

Third corner: 30 Big Boy’s     20 CDD’s

Fourth corner: 30 Leg circles to left     20 Squats

Mosey to other parking lot at the shelters for more 4 corners:

First corner: 30 Mountain Climber’s     20 Diamond Merkins

Second corner: 30 Seated In and Out’s     20 Wide Arm Merkins

Third corner: 30 Count Plank     20 Hand Release Merkins

Fourth corner: 30 Superman’s     20 Merkins

Mosey to the start to finish up

3 rounds of my favorite Cherry Pickers

22 for the Vets

2 more rounds of Cherry Pickers

I then shared from John 17:4 “Do What God Called You To Do”

Announcements: Jacked up 5K tomorrow, Snowbirds

Prayer Request: Big Pappy, Sister Act, Ozark had a few concerning him

Sparky took us out.

It was a honor to lead this group of HIM’s today.

Sarlacc Out!!!

Welcome to the Sandlot. Let us go. Disclaimer, Pledge, Warmup:
SSH x 20IC
IW x 20IC
Crunch Frogs x 20 OYO
Merkins x 20 OYO
Mooooooosey towrads Gastone’s Hill! Not a great Monday morning without some Zombie Walks between the first couple of light poles we come to.
Moooooosey in the same direction. Stop once or twice for some Merkins + Overhead Claps. Repeat again at the bottom of Gastone’s Hill. Aaaaand UP! 40 LBCs OYO.
Mosey back down to the bottom and turn towards Dollar General. Stop there for a round of …… American Hammers?
Mosey to the Food Lion parking lot and grab a seat in the People’s Chair. Overhead presses IC. DONE
Grab your partner for some Dora fun! 100x merkins, 200x Squats, 300x Flutters.
And the ole Weinke disappointed again, finished earlier than expected. Let’s improvise! Head over to the Planet fitness parking lot and do some Big Boys OYO x 40! Follow these with poor understanding and execution on some booyah merkins! Oh well, I can handle the Mike Tyson! Do some at the other corner, then head to the wall near Pelicans. 15 each leg on some Bulgarian Split Squats. And of course some dips IC. Back to Pelicans with a couple minutes of Mary.

Announcements, Prayer Requests, COT.

OUT!

9 plus YHC showed up this morning for a No-Charge tune up at DownTown.  This is how it went…

Standard Ball Joint Warm up:

•  Where Did that lug nut go (gravel pickers)-IC x 13
• Don Quixote ..check that  Abe Vigoda-IC x 10
• What is stuck to the bottom of my boot?(Toy Soldiers)- IC x 11
• Monbacks (MNC) IC x 11
• SSH–IC x20

Extra credit warmup:

• Everybody that was not at the 2nd F lunch owes me 10 burpees!

The Thang:

Ok lets mosey down the block to the wall …wall sit marching IC x 20 and Australian MTN Climbers IC x 15.  Mosey around the corner and Westside sees a coworker in a city bucket truck and he asks if we can do some monkey humpers..so i hand him the reigns and we do some Monkey Humpers his coworker honked his horn in delight or disgust ..not sure which …  continue to mosey down main st..stop at the blinking red light and do some more Monkey Humpers , continue mosey to corner of Main and York for more Monkey Humpers for the North bound traffic…no honks this time oh well.   On the wall at alliance bank , wall sit marching and AMC again.

Frogger across York to parking lot to do route 66  .  Bear crawl 2 parking spaces and do a merkin, repeato till u get to 11.   Comeback the other way. Crab walk and big boys this time.

Back across to the main lot beside the pavilion and grab a Folsom Coupon(Brake rotor) for some Dora.   We had a brake job to do!  First we have to get the car on the lift..so low plank and lets set the lift (French Fries) IC x10. …Stay Down..lifts not set right …redo 10 more IC! First partner runs the length of the parking lot with brake rotor while other does 100 merkins, 100 curls, 150 squats, 200 lbc.  I had more but we ran out of time.  Haze reminded me we had to get the car off the lift so 10 more French Fries IC.   Rifle carry rotor back to the truck, mosey back to flag for pledge and Time!

Announcements:

• Axe Throwing/Laser Tag @ Mall meet at food court 11:30 Saturday 26th (yall wait for me ill be there)
• Jackup Leg 5k @ Crossroads 6:30  bring a $ donation
• F3 Dads/2.0s @ Gashouse 17th
• Shoe donation for Bos 2.0
• OUR service project–chapstick and nail clippers this month
• EZ Rider is looking for a Site Q for downtown (Sorry its not me I have a prior engagement)

Prayer Request:

• All Pax family members
• Turtle Man
• SA
• Pappy
• Uranus
• JK2
• Westside (praise report 2.0 biopsy good!)

YHC took us out in Prayer.

Pleasure to lead today Men!

Ball Joint