Fitness, Fellowship, Faith
Five runners and two ruckers didn’t let the cold get in the way of getting a little better.
Pledge
Everyone stayed to discuss LDP, Leadership Development Process
Announcements: Retreat coming up in Flat Rock, Rice n Beans Tuesday at 6:00 pm, GrowRuck events coming up
Prayer requests: Tesla and family, Roundup daughter, Watts Up family, pax traveling
YHC took us out
Always an honor
Tiger
With a bad hitch in my giddyup, ain’t no upper body for Spiderman for the foreseeable future, but these stellar PAX came out and crushed some heavy duty hits.
I didn’t realize Tube was to be the Q(no biggie) as I intended to lead for all of February, but body’s age and crap happens.
Thanks for Breaker Breaker, Nutria, and Serena for coming out to play.
WarmUP:
SSH – 20 IC
Squats – 15 IC
Merkins – 10 IC
Pledge
Next up, s whole bunch of exercises with 50 seconds on and 10 seconds of rest.
Merkins
Squats
KB Swings
Bent Rows
Halos
Curls
Squat Curl Press
Shoulder Press
Low Slow Squats
More Curls
Tricep Extensions
Calf Raises
Derkins
10 Merkins IC, hold 10 Mnt Climbers IC
CORE WORK
Freddy Mercuries
Flutter Kicks
Michael Phelps
LBCs
And something else with a repeat of all these.
Announcements & COT – We out!
7 couples and 1 solo HIM travelled from the Gastonia region looking for the next challenge to conquer. This is what happened…
First F Q Roscoe offered to pick up YHC from the hacienda and drive to the airport. Sounded like a plan to YHC and we picked up Boudin on the way too. We dropped off the M’s and Boudin off at the departures spot and drove to Long Term Parking. Upon finally finding a spot, we tried catching up with the shuttle but he wasgoing just fast enough from stop to stop that we couldn’t catch it. Picture “Planes, Trains and Automobiles”. Anyway, we finally hitched the ride, met the others and made our way through inspections and ended up at the gate. Eventually, all the group found their way there and we took off.
Upon landing we made our way to pick up the Sprinter that Defib reserved and headed to lunch. Because it was about 3:00 EST, we were starving so we found an old haunt of tour guide Defib’s and hunkered down to some bloody mary’s, beer, crawfish and po boys. Fantastic start to the trip.
Next we checked into the hotel, gathered ourselves and then went out for dinner on Bourbon Street, just not the out of control part. From there we went to one of the Top 20 Hotel bars in the world, The Carousel Bar. This thing literally spins slowly around the center bartender area! It was cool and many a laugh was had. Some of the guys progressively made their way home so they could get up early for the half marathon we travelled all this way for.
We agreed to meet in the lobby to take the 1.5 hour trip to Biloxi. At the appointed time, most of the group were waiting to split but one of us decided to “Smart Sack.” Oh well, we headed out anyway and had a very pleasant trip. Upon arriving in Biloxi, we found the Golden Nugget casino where check in was located. Before leaving Gastonia, YHC tried furiously to find the email confirmation for the registration because YHC kept receiving “Register Now Before it Closes” emails. YHC could’ve sworn YHC registered way back in the late summer but they apparently never sent a confirmation and the website didn’t allow for searching up a registration. YHC rolled the dice to see if they had the registration and Eureka! Sure enough YHC had done it and we’re in business!
The shuttle took us to the start area and, after waiting in the mini old Charlotte coliseum to stay warm, they herded us out of the building and down the street. Where are we going? After about a half mile walk we came to what was a rolling start. They had a mat on the ground that was the starting point. Here we go! YHC decided to jump over to the uncrowded sidewalk on the side to avoid the cluster of runners at the start. Freight, Broke and Defib (The 3 Amigos) stayed together to support and encourage each other, that’s teamwork! The sun had come up and was staring us right in the face, which caused the temperature to jump us very quickly. The course was almost straight as an arrow running into the sun for the first 6 miles which made YHC contemplate stripping off the upper garmets to stay cool. Yep, couldn’t take it any more so when YHC got to a point of where the layer could be picked back up, off it went and there was nothing left but the flabby muffin top. Some would say they would’ve mistaken YHC for Goldigger except for the going fast part! Yeah right!!! It was definitely cooler though.
The bridge over the inlet wasn’t super high on the way over thanks to a little small incline early in the out portion of the bridge. On the way down and around, we wound through a little waterfront neighborhood that was lined with some fans and then it was back to the bridge. Going up the incline, it was rough. So much so that Freight needed to take a breather with a short walk, that is until Defib gave him a push from behind and said “Keep going!” Now that’s teamwork!!!
YHC could feel the finish approaching fast so YHC went all out. The finish line was right next to the casino a YHC gave it all he had until the checkered flag. Not too long afterward Freight, running in his first half marathon ever mind you, came trotting across like it was easy-peasy. Nice job. Close behind him Defib finished, followed by Broke and Short Sale. Awesome work men!
The Three Amigo’s said that staying together really helped with encouragement and pushing each other during the race. Isn’t that exactly what F3 does for us? We’re there when we need each other and we help make each other better, maybe even when we don’t plan for it to happen.
All in all, it was a great race and we had a lot of fun. We even made it back to New Orleans in time for lunch and an afternoon of fun. That night we went out for dinner and listened to some hometown jazz music too. We even found a vestibule of truth where deep dark secrets were shared. Apparently someone with us has a dream of having an authentic Viking funeral, complete with raft, flaming arrows that burn half a body and a shark attack. Had to be there! The next day the dudes went to the National World War II Museum, which was amazing and is highly recommended for anyone interested in history or America for that matter. It was awesome! With the little time left on Tuesday we went to Cafe Dummond for some fresh beignets and coffee, which was a nice way to end an awesome trip with good friends.
Thank you all for indulging YHC, the “Instigator”, by coming on this wild trip. It was a blast!!! The next big group one on tap is Austin, TX in February 2023. Mark your calendars now!
Looks can be deceiving. The Schiele Museum just had a Camp-in over the weekend. But we did have a great turn-out anyway. As the clock nears 7am, I’m still looking for my FNG. It was a great surprise to see the Kotter that I’ve been EH’n since last year. Welcome back Hunchback!!
As we finished our warm ups served by Boudin, who do I see? My FNG rollin in on stealth mode in his EV. Let’s get started!
Abs: 50 sec work/10 sec of rest
High knee taps, KB Thruster, Seated in/out, American hammers, crunches, rev crunches, reach ups, star crunches, Freddy Mercury, Supermans RR
Let’s mosey around the parking lot, stop at the benches for some triceps dips, incline pushups and step-ups. Now mosey back to out circle.
Arms: 50 sec work/10 sec rest
BURPEES, curls, clean & press, hammer curls, single arm rows, overhead press RR
6 minutes of Mary.
During the workout, we got to know a little bit about our FNG. Voodoo was jealous when he heard that the FNG has 8 kids. He was quick to throw in a suggestion for his name, Octomom. I have to admit, that was the strong front runner for his name. but only time will tell. We finish up PL and meet back with the group. Voodoo had to jet early, so he didn’t get to fight for his 1st pick. While there were some good suggestions that came up, the winner was decided unanimously as Tax Break. Good work men!
I dont normally get long winded, but this was funny. I got there and a handful were already gone. Roundup and Dr. Seuss had just finished 5 at 5. Seuss being the machine he is, wanted more, but looking around, the choices were slim. SA and Gold Digger were gone so that left Kamala and myself, an immediate scratch or veto. Next up was Broke, Blart and Def Leppard. The next question was where. How about by Pita wheel? No, I dont like that. How about the college? Anywhere but the college. It finally got settled the technology park. They all went out together, but came back in single file every 30 seconds to a minute. All of them much stronger runners than me, but fun to watch.
Announcements: Flat rock retreat 2/18 (see Sargent), Rooster team, 2nd F Lunch @ JR Cash 2/16, SMR needing runners (See Purple Haze)
Prayers: Sister Act, Purple Haze, Wire Nut, Gumby, Roundup, Sargento
It was a beautiful February morning. The 10:00 hour struck and only HIPAA showed and Nutria was there to plant the shovel flag at The Ricky Bobby for the inaugural EH ruck. What the #&%*! Where was everybody? Ok, we’ll get it done by ourselves.
We headed out on the trail and started making good time. It was windy so it messed with the papers a little but we made it work. Good progress was made and we got about 1/3 of the way through the hood when ‘ole Dr Seuss showed up in his sweet ride. Nice, let’s keep going!
We were running low on flyers about the time we came up to 1st F Q Roscoe’s hacienda. We put in an order for 50 extra flyers and kept moving. Roscoe showed up a little while later with the police interceptor’s lights flashing for the emergency delivery!!!
With the refueled cargo, we made the final push and wrapped up the deliveries. At the end, we delivered 300 flyers to guys who don’t even know that they need us. But they do! ALWAYS BE EHING!
We’ll do this again soon and we need way more HIM there!!!
It was raining. A lot. Pouring, actually. Despite that, 3 got some EC miles in and when the clock struck 5:30 12 HIM were present for the beatdown. Dedicated men looking to make themselves and each other better! This is what happened…
We started under the pavilion and the chatter began before the first part of the disclaimer was given. Mayor, Sister Act and others already had their gums warmed up and were blabbing like never before. Good. The disclaimer was given and we said the Pledge of Allegiance.
The warmup consisted of the Don Quixote.
Mosey down the way to the parking deck for the Thang.
Elevens
Merkins at the bottom. Mosey the long way to the top and do Peter Parkers there. Descend down the stairs and go to the next round. This was a cardio burner for sure!
Once the 6 was in we moseyed back toward the start, making a pit stop for some Wall Sits and Air Presses, and then on to the pavilion. We did a few Goofballs to finish and left time for some discussion.
Moleskin –
YHC deliberately stopped the workout 5 minutes early to explain that it’s alright, if the Q so chooses, to leave time before the 45 minute mark for conversation. Here’s the thing, when we’re attending workouts, especially during the week, guys are itching to get to work or whatever once the time is up. Stopping early allows time for guys to share some things that are on their mind if they watn to without feeling like they’re holding everybody up. Now this won’t happen all the time but remember that it’s ALRIGHT to stop early. If you don’t like that, then take the Q and use the whole time to workout. That’s fine too.
Bottom line, we men are made for community and connection. We need each other and we can make a huge difference in each other’s lives if we just try. Aye!
Prayer Requests: Purple Haze’s mom, WIchita’s mom, Tesla, SA’s family and also travels
Announcements: Flat Rock retreat, Rooster relay in Rock Hill, 2nd F lunch at JR Cash’s 16th
It was raining earlier that morning so I was concerned that no one was going to show up. But there was a good turn out.
Warmup: Toy Soldier X 10, Nolan Ryan X 10 each side, Hillbillies X 10
Moseyed down to the road beside the Pharmacy. Started the workout by doing 5 burpees at each utility pole going up the hill all the way to the intersection. Rinse and repeat, head back in the opposite direction doing 10 Big Boy Sit ups at each utility pole. Rinse and repeat, one more time this time doing 20 Squats at each utility pole. Moseyed to the parking lot, Triple Nickel – Werkins on one end and LBC’s on the other end.
Mosied back to the start and stopped at the wall and did:
10 – Dips; 10 – Derkins; 10 – Step Downs
20 – Dips; 20 – Derkins; 20 – Step Downs
30 – Dips; 30 – Derkins; 30 – Step Downs
Finish with the Incredible Hulk.
1:4 Ratio of 1 Merkin to 4 Air Presses. Finished with 10 Merkins and 40 Air Presses.
Announcements
Pledge
Prayer List
Long overdue was a trip north to Folsom. The Q schedule tends to stay full thanks to Ball Joint but finally the day came and I arrived with a minute to spare. Sparky and Round-up were limbering up for a run. Oompa and Pockets were already in the gloom logging miles. A veteran group gathered into a circular fashion. Beetle Bailey brought along two FNGs that stood shivering. Our Nantan’s mission to always be EH’ing is working quite well. I then tried to recall the 5 core principles – thanks to the PAX for helping me stumble through it. Heavy emphasis on being peer led, modify as needed, form over reps, etc. A few minutes in with little movement in the 35 degree cold and it was time to get warmed up.
Warm-up:
It’s Folsom so prudent way to get the Pledge in is to mosey to the entrance. Along the way, stop at the light poles for 3 Merkins. Wichita and Gearwrench led the way, circling back for one of our FNG’s as the 6. Once we all arrived, headgear was off with hands over hearts paying tribute to our wonderful country. Now PAX choice: option A or option B? Several spoke out but Watt’s Up was emphatic to accept A. We’ll stay where we are for the escalating pyramid. Now stick with me, here is where it gets all “Short Sale – eee.”
It did get a bit complicated at times. Sarlacc was nice enough to help Wichita count. Wichita politely suggested Sarlacc mind his business. Mumble Chatter was rolling but this is Folsom where sarcasm and bravado are the soup de jour. FNG Robert was pushing hard with the group. FNG Sammy was a little slow to get involved. I ask Sammy what was his favorite exercise in school? Jumping Jacks he responds. I share we call them Side-Straddle Hops so let’s go. Watt’s Up yells for 20 reps to get us an even 100 for the morning.
Let’s mosey down the hill to the tennis courts. I stroll along with Sammy to learn he’s from Rutherfordton and been in Dallas 8 months. His beard is beginning to grow – he’ll be fine.
Part II of the workout per the Weinke required groups of 4 but with 10 men, had to adjust that so three groups: two have three and one has four (don’t try to run that calculation, trust me). I did a home workout this week with stretch bands across my quads doing a series of side shuffles, back pedals, glute bridges and a bunch more. My ass was on fire. We rarely focus on our glutes which is why our legs can get so sore. Adding some band work when at home can benefit you in a lot of ways, including how your pants fit. Public service note complete.
The time worked out well with less than 4 minutes to go. Don’t want to short-change anyone so on your six for Mary. I asked for complicated or simple – PAX chose complicated, so lets go with the Corkscrew IC x 10 followed by X Crunch IC x 10, LBCs IC x 10, and finish with American Hammers IC x 10.
COT: Prayers were shared for several folks that I’ll do my best to recall. Watt’s Up for a bunch of family stuff, Wichita, Westside, and Purple Haze’s respective mothers going through stuff, FNG Robert asked for prayers for kids in school. Stogie shared a praise for a work friend making good progress to defeat cancer. My apologies if I missed something – check the prayer list and other bb’s. Announcements – relays coming up, Sargento’s weekend getaway still has available spots – see Nantan for details. Our FNG’s introduced themselves: Sammy Elliott likes wrestling and John Cena. His favorite move is not a compatible name so we went to move #2 – Power Bomb. Robert Stephenson is a landscaper and our remedial minds called out Hedgehog. Leave it to us to create affectionate names of endearment.
Moleskin: Life is full of different journeys. Last week I joined some brothers in Biloxi, MS to run a half marathon. It was officially my third race of this sort. I knew my training had not been as good as the previous two. I wrongly assumed because the course was flat, running the elevation in our area would compensate. I was sorely mistaken. As I walked to the starting line, the daunting task traveling 13.1 miles weighed like a wet blanket. The journey begins with the first step. So too does the job of the PAX. Hedgehog and Power Bomb began their F3 journey this morning. We’ve all been there, some more prepared than others. Today a baton was passed where the 6 graduated to the 5, or somewhere ahead. That is what is great about F3 – if you stick with the plan, progress will be made. The support is always there though the affection comes in different forms. Always be EH’ing – you may start at the 6 but soon enough you’ll be circling back.
Thanks for the opportunity to lead.
After scraping ice off my windshield, I noticed my 75-year old neighbor struggling with the same task and ran over to help. The extra scraping was well worth my time but made me 1 or 2 minutes late to the Yank/Bunker start. Expecting harassment and ridicule for being a late Q, I was surprised to see the Yank bootcampers running away down the street as I parked along Main St. The 4 HIM’s waiting at The Bunker were all too forgiving and glad to see that I hadn’t forgotten the music. However, there were only 3 kettlebells and 5 of us. We’ll make it work somehow… Warm up with SSH, Hillbilly walkers (15xIC), Merkins (10xIC), then that right-foot-to-right-hand stretchy thing to buy time to think about how to modify the Weinke.
The Thang included one station in the middle of the parking lot (with kettlebells) and another station at the concrete barriers. Got the music going for Man-maker-pull-throughs (hybrid of man-makers and merkin pull-throughs), cross-overs (simply climbing or jumping over the concrete barriers), Kettlebell pull-overs, Heels to Heaven, Kettlebell swings, merkins or derkins (with feet on concrete barriers), one-arm rows, Big Boy sit-ups. Movement between stations was either lunge-walk or bear crawl. We all got two sets of each.
Next was a total ad-lib. Seeing HIPAA reach up and hang from the wall for a few seconds, we took a minute to sit on that wall. About 25 seconds in, we took one of the kettlebells and passed it up and down the line 3 or 4 times. That was brutal. With 11 minutes left, 2 full rounds of “Mary” took us to the end. Headed back to the Yank for COT.
Announcements:
Flat Rock retreat Feb 18-20
Grow Ruck
Rice n Beans every Tuesday 6pm downtown Gastonia
Prayers:
Tesla
Tiger’s M and family
Thanks for the opportunity to lead!
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