Day: December 13, 2021

Nasty morning at the Bunker-fog and drizzle.  All the PAX made it clear they were not afraid of the cold blocks or the rain, so we got right to it!

Gavel did the warmup and down to the bunker with a stop to get the blocks and line up against the wall.  One exercise here and then across the parking lot for the next.

25 overhead Presses OYO

Bear Crawl across

15 LBC’s IC

15 Lt Dans OYO

Bear crawl back

25 curls OYO

Crab Walk while pushing block with feet

15 American hammers IC

15 HR Merkins IC

Walk w/ coupon back

25 squats OYO

Carioca across

15 each height Flutter Kicks – High medium Low IC

15 Imperial Walkers IC

15 Plank Jacks OYO

Carioca Back

20 front extensions OYO

Side Lunge

15 Chinooks each arm IC

30 Mountain Climbers OYO

15 CDD IC

Side Lunge Back

20 Dirty Hookups 20 Hip slappers OYO

Lunge over

15 Gas Pumps IC

30 Bobby Hurleys OYO

10 Blockies OYO

Slow Mosey

20 SSH IC

15 Crunchy Frogs IC

Slow Mosey back

50 Step Ups on block OYO

Crab Walk

10 Merkins IC

I decided to let the other PAX chose the method of transportation to the other side

25 Triceps extensions

Long Jump chosen by Tesla

15 Pickle Pounders each leg up IC

20 WW 1’s OYO

25 Bent over rows

Side Shuffle chosen by Nutrris

15 Box Cutters IC

15 Freddie Mercury IC

20 Block Swings

Murder Bunnies chosen by HIPAA

10 Merkins on Block IC

30 Step ups on block OYO

10 Derkins on block IC

Times up.  Return the blocks and head to the Yank for COT.  See Gavels backblast for prayers and announcements.

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar

The plans were to run underneath the train tracks to the riverfront park, but a mixture of dense fog and non-working streetlights caused the plans to be changed.  No worries, adapt and move on.

No FNG’s, short disclaimer and the standard warm up.

Mosey around the block and back to the start for the first set of exercises.

In Honor of National Christmas Card Day…

Toy Soldiers

Jingle Balls

Dr W’s – Just like a Christmas Card – open close – open close.  FYI not a crowd favorite – Don’t know if it was because it was too hard for the PAX or because they had to count to 8, either way they were not happy!

In Honor of National Weary Willie Day otherwise known as sad clown day (yes, it’s a real holiday.)  I tried to find a workout associated with clowns, the only success I found were Clowneys named after a SC football player wearing the #7.  So all exercises were in increments of 7.

Mosey across the first bridge

Foxholes on the way to the back parking lot.

Cross the second bridge to find blocks at 4 different locations – 14 CPR’s at each spot, rise and repeat 7 times.  Note to self – blocks are COLD – put those things away until warmer weather.

Back across the bridge for National Techno Day – Daft Punk “Around the World” exercise and Pickle Pounders with one leg straight up at a time – the dancers in this music video are doing these throughout the song.

Back to downtown for National Anti-Corruption Day – at post office dirty hookups along the side wall and dirty Harrys in the back alley to the first streetlight.

BOS pointed out time was running out so hurry back to the start for Mary in honor of National Bingo month.

B – Big Boy Sit-ups

I – Intentional thinker each leg

N – Never Cross Mary

G – Gas Pumps

O – Outlaws

A little rushed this morning – not enough time to cover all the other holidays… Next time.

The easter egg in honor of National Tanzania Day.

A shout out to Cramerton Parks Department.  They had already picked up my blocks before I could get back over there!  Ran the guy town, collected my blocks, and tried to EH him for next week, we will see if he shows!

Humbled and honored to serve as Q this morning, thank you for the opportunity to lead!

Rebar

Him’s gathered on a cold Monday morning at Mt Hollywood, we were able to welcome Pillager back to gloom following his surgery, great to have you back brother!

Began with the mission of F3, good to start with a reminder that we do these workouts for more reasons than to only exercise our body.  Warm up of SSH, IW, burpees, grass pickers, merkins and some stretching.

Mosey to BBT.  Good spot for walls of Jericho, do 7 repos of 7 exercises and take a lap around bank.  Repeat 7 times.  Hand release merkins, cruchy frog, burpee, diamond merkin, lil baby flutter crunch, flying squirrels, LBC,

After each lap we discussed some tools available to help achieve the mission.  YHC was about three years in before really learning what was available and how to utilize them.  I had heard terms, but did not really know what they all meant, so I thought others may not know as well.

We discussed concentrica, 8 block as defined by CSPAN and Whoppee from the past Saturday, Freed to Lead, Shieldlock, Whetstone, CSAUPs and GrowRuck.

Three of five  present at workout did not know many of the tools.

Mosey back to flag and pledge.

Announcements – Rice n Beans next week, Saturday AO on Christmas will only be The Yank

Prayer requests: Bubba traveling, Pillager dad with Cancer, Tiger M and stepsons, Dark Helment, people of Kentucky

YHC took us out

Always an honor

Tiger

In the darkness and heavy rain, a group of about 80-90 PAX, M’s, and a couple 3.0’s descended upon Lewis Farms to celebrate Christmas, and another successful, productive, and fun year for F3 Gastonia.

Here’s how it all went down:

The crowd had some drinks, bumped fists, hugged, hi-five’d, and introduced their M’s to the strange PAX from the Gloom.

Santa Claus and his Pink Bunny sidekick grabbed the mic and started the party off.

Dinner was served at 7PM!  Broke, Huckleberry, and Allan Tate smoked butts from early on in the morning.  Itwas tasty.    PAX and M’s showed up with a plethora of mac’n’cheese, green beans, enchiladas, potatoes, ravioli, and too many more items to list.   Another table was full of desserts!

After everyone had their fill:

Broke, the current Nan’tan,  took center stage and reminded us all of the many successful events, community service efforts, and significant accomplishments that the PAX of F3 Gastonia achieved over the past year.  These included:

• Highest number of posts ever in a month this March:  1,173 posts and also had 154 distinct PAX post in that same month.
• 4 new AO’s, up to 26 total workouts each week
• Multiple CSAUP’s this year:
  • 2 Extinction runs
  • PT test
  • Strides of March
  • Starfish Ruck event
  • Grow Ruck, P200, P70, Ville 2 Ville, Dam 2 Dam, Mortimer, Bourbon Chase
• Added over 10 Whetstone pairings this year
• Multiple Service projects
  • Year long collection of items for bags for the needy. Handed out at Salvation Army.
  • Raised money and did yard work at Holy Angels
  • Breakfast for GSM
  • Rice and Beans volunteers
  • Service project for a lady in Dallas
  • Water at Downtown Alive
  • Salvation Army ringers

Next, Shot Sale announced the PAX who posted more than 200 times this year.  These HIMs joined the “Top of the Rock” club.

Next, the 2021 PAX Award Winners were announced:   (1st Place, 2nd Place, and 3rd Place)

Mumble Chatter Award

• • 1st –  Freight
  • 2nd – Purple Haze
  • 3rd – Sargento

Form Police Award

• • 1st – Sister Act
  • 2nd – Roscoe
  • 3rd – Mayor

Fartsacker of the Year

• • 1st – Sparky
  • 2nd – Huck
  • 3rd – Allen Tate

Best EH’er

• • 1st – Sargento
  • 2nd – Ball Joint
  • 3rd – Spackle

Most Supportive 

• • 1st – Sarlaac
  • 2nd – Dr. Seuss
  • 3rd – Def Leppard / Purple Haze (tie)

Most Improved

• • 1st – Ball Joint
  • 2nd – Wichita
  • 3rd – Bubba Sparxxx

Rookie of the Year

• • 1st – Bubba Sparxxx
  • 2nd – Ball Joint
  • 3rd – Spackle

Site Q of the Year

• • 1st – Wichita
  • 2nd – Slaw
  • 3rd – BOS / Flintstone (tie)

Best Q

• • 1st – Big Pappy
  • 2nd – Short Sale
  • 3rd – Round Up / Sister Act (tie)

1st F MVP

• • 1st – Dr. Seuss
  • 2nd – Flintstone
  • 3rd – Ball Joint

2nd F MVP

• • 1st – BOS
  • 2nd – Bubba Sparxxx
  • 3rd – Mayor

3rd F MVP

• • 1st – Sarlaac
  • 2nd – Tiger
  • 3rd – Big Pappy

PAX of the Year

• • 1st – Freight
  • 2nd – Ball Joint
  • 3rd – Whoopee

The Nan’tan then announced the new Senior Leadership Team (SLT).

Senior Leadership Team (SLT)

• NAN’TAN – Sargento
• 1st F – Roscoe
• 2nd F – BOS
• 3rd F – Breaker Breaker doing a 2nd term
• WHETSTONE – Dr. Seuss
• F3 DADS – Mayor continuing
• WEASEL SHAKER – Flintstone
• COMZ Q – Bedpan
• QSOURCE Q – Bubba Sparxxx

Broke got some special gifts or being an awesome Nan’tan.

Party Time:

Microphones were grabbed.   Karaoke ensued.   There was Guns’n’Roses, there was Elvis, there was Vanilla Ice, among other selections that night.  Lots of people sang.  Results varied.

Dancing took place.

The Folsom crew shut the party down.  At the time that YHC left, there was some 1990’s rapping going on on the Karoake microphone.

Fun was had by all.

Thanks for all those who organized & prepared for the event, spent their day smoking butts, provided DJ equipment, smokers, brought food, and donated.

Merry Christmas to the PAX and their families!

—-Bubba Sparxxx

No FNG’s. No disclaimer. Go straight to work.

Warm up

• 25 SSH – 1 Burpee
• 20 SSH – 2 Burpees
• 15 SSH – 3 Burpees
• 10 SSH – 4 Burpees
•    5 SSH – 5 Burpees

Catch the Pledge

22 For the Vets

Head up Route 66 with some Squats at each stop

Dora at the horse track

•    50 Tiger Squats
• 100 Reverse Incline Mericans
• 150 LBC’s
• 200 Dips
• 250 Flutters

Head back down Route 66 with Chuck Norris to do some Mericans his way

Cool Down

• 25 LBC’s (IC) – 5 Big Boys
• 20 LBC’s (IC) – 4 Big Boys
• 15 LBC’s (IC) – 3 Big Boys
• 10 LBC’s (IC) – 2 Big Boys
•    5 LBC’s (IC) – 1 Big Boy

COT
Prayers

Done

This is late. No wait a minute this very late just as I was that cool crisp morning but I did make it. Told Haze a few weeks prior that I would take this one not realizing that I was on call. Not an excuse just an explanation for the severity of my tardiness. Don’t really know anything about routes taken other than I bout hit a few the PAX running on Philadelphia Church Rd. on my way in. Slam in my beats and get at it. Finish up a quick 5k quick for me anyway and hear ol’ Canoe over behind his door beating his gums about Q Failure and how it’s good that today’s Q Source is on Failure and I guess he’s right saying I did fail I failed miserably. But without the pain and defeat of failure there can be no growth. This means 0 growth of the mind, of the body, or of the spirit. It also means 0 growth as a man, as a father, as a leader in the household or in the community. See where I’m going with this. If we all own and learn from our failures we’ll all be better stronger men for it and that’s what this world truly needs right now isn’t it.

Thanks for the opportunity to lead, fail, but most importantly learn and grow with and from you guys.

One of my personal goals is to reduce my waist line and keep the clothes that I have. And the M said something about 6 pack abs.

I rolled in a little earlier than usual in hopes for a little extra mumble chatter.  Low and behold and who do I see? Voodoo. After a a few words, we both seem to be on the same page. Our abs have been forgotten about and need some attention. Well that was my goal for the morning, to remind us that abs day is just as important as leg day. 

Whoopee planned an awesome workout called 8 Block. Had I been paying attention to  SLACK, then I would have picked up on it before hand. I’m still reading his book/backblast on it now. He makes it very clear as to why ever Him should take on this structured assessment before 2022. Good work Whoopee!

We split to the circle to begin our Painlab focus on Abs day!

Set 1: 50/10 R&R

Crunches, flutters, R&R, American hammers, Big Boys, R&R, Mosey around the parking lot

Set 2:

Reverse crunches, Heels to Heaven, R&R, Freddy Mercuries, Star crunches, R&R, Mosey around the parking lot

Set 3: 

Crucifix, laying windshield wipers, R&R

Mary for 6 minutes

I for one know that I am definitely not where I want to be, so I will be looking in to the CSPAN 8 Block.

What you can’t tell from the exercises below, is the lasting effect this workout had on all attending PAX.  The day was better, energy strong, confidence high and all those lucky enough to be in the presence of those PAX, were also better for it.  It’s one of the reasons to commit to not fart sacking. With frosted heavy bells, away we went.

Warm UP
20 SSH IC
Imperial Walkers
Don Quixote
Squats
LBCs

1 minute on, 10 second break
Kettle Bell Swings
Tricep Extensions
Goblet Squats
Curls
Around the World
– 3 sets

20 seconds on, 5 second break
Derkins
Shoulder Press
Curls
Merkins
– 3 sets

Dips
40 Calf Raises
Gorilla Humpers
Goblet Squats
Squat Curl Press
– 3 sets

Bunch o Calf Raises

3 minutes of Mary