Day: April 17, 2022

Well thought we would prepare some for the the SMR. Started out  like this:

• Side stradle hop
• Quickly into a circle with 25′ weights (2) and two sets of 10′ barbells. On your seats American hammers passing the weights and continuing the exercise.
• Then another round with squats and over the back with the weights , butterflies, and squats
• 3 rounds then off to the fields
• Cones set up for sprints to each cone and backwards running ( what was that called) 3 sets
• Cones set up in star pattern run to center and back to the cone on each corner
• Mary’s ( slaw said I didn’t start them right ) anyway finished out with those and a quick mosey back

Prayer request :

Broke’s back and his daughter

Turtle man, Gump, Gumby’s mom, OOmpa

Anouncements: Trash pick up Gas house, Young life Golf tournament need more sponsors and players, Ray Nathans 21st lunch

Thanks guys always an honor.

After a few years hiatus, the Gaston Community Foundation Run returned, this time at the FUSE district baseball park. Also different was the opportunity to raise money for the F3 Foundation. Any event in the community where F3 has the chance to shine is good exposure for our organization. This was yet another opportunity for Speed For Need to be on display as our Track Commanders enjoy the chance to feel the wind in their face and the accolades that come along with their being featured. Purple Haze was the Q for that portion of the event putting three chairs on the course. Several of our PAX ran the choppy 3.1 (-ish) course attempting to achieve PRs. Round-Up was one of those who pushed under his goal of 20 minutes with a 19:55 good enough for 19th place overall and first in his age group. Ball Joint was hot on his tail finishing at 20:08 but at 41, he’s among a competitive age group. To no one’s surprise, Dr. Seuss sped in 3 seconds later at 20:11 which won his age group (55-59). However, none of those men won the F3 award. Why do you ask? They chose to run for other organizations. As far as F3 goes – JJ registered and ran under the F3 Foundation. He crossed the line 35th overall (21:48).

We had a tent at the event to increase awareness for F3. We gave out a few fliers of information but difficult to tell if we’ll get any new PAX. Maybe the muscle in addition to the speed of our PAX scared away any future FNGs? Hopefully with the pandemic behind us, we can turn our attention to 2023 and having more Track Commanders and participants. Maybe even ride for the brand next time.

Thanks to Virus and Wirenut for helping me shutdown the tent and take all the stuff to my car.

On April 10th, there was only one F3 vehicle in the parking lot. I arrived late due to the dog’s extra time to take care of business. It is also possible the Q could have got out of bed earlier and arrived on time. I was not in the running mood anyway, so I grabbed a ruck sack and walked the standard route in reverse. After a few miles, I arrived back to base and then caught sight of Whoopee chugging along. His determined look broadened into bit of a smile. I’m sure he would have appreciated seeing me at 0629 or so as he confided jumping in his truck and going home but he’s not one to turn away from a challenge, even if it is all his own. He escaped the fart-sack which is a good thing.

Flintstone and Defib joined us claiming a “smart-sack.” The cool thing about Sunday mornings is we have a buffet of 1st, 2nd and (sometimes 3rd) F offerings. So the four of us gathered inside to review the Whetstone chapter of Q-Source. Some of the PAX are part of the current program. Some of us shared a few of the challenges in the past. The concept is good as we can always benefit from a mentor. None of us have all the answers but life’s experiences do provide some calluses that can aid another who is trailing behind.

Dr. Seuss is the current Q of Whetstone – seek him out if you would like to be a Stone or Blade. There are benefits to both roles.

We had a good crowd this morning due to the clean up efforts that Freight set up with Keep Gastonia Beautiful. As you all should know, we’ve adopted a section of Garrison near Lineberger Park. Freight started us off with a few warmed up exercises, then we split up for the egg hunt.  Painlabers each grabbed a set of bricks and riffle carried them over our heads down to the gazebo on the nature trail. Expecting some rain we set up camp there. We did a few more warm-ups with arm circles, side twists, Don Quixote’s and squats. Let’s work:

Set 1: 50s work/10s rest

crunches, American hammers, mountain climbers, big boy sit-ups, reverse crunches. R&R

Set 2: 50s work/10s rest

merkins, triceps dips, incline push-ups, overhead press, shadow boxing, Burpees. R&R

Set 3: 50s work/10s rest

curls, close grip curls, fly’s, overhead triceps ext., ext. arm curls. R&R

Mary for 5 minute, then Mosey back to base. While headed back, Bondo realizes that we went to high school together 😮. Damnit man! My memory is a shade of gray from 30 years ago, but when he told me his birth name, John Mcateer, it came back to me. 

Good work men! We did a great job cleaning up our street too. I believe we had about 10 bags of trash. Oh! and Broke found a chewing gum canister full of silver! He aint that Broke after all.

God Bless you men and hope that you all have an incredible day celebrating Easter with family & friends.

YHC showed up to Stone Cold and Cinderella getting in some EC.  The clock struck 5:30 a.m. time to get started

Disclaimer

Pledge

Warmup

20 SSH IC

15 Plank Jacks IC

10 Gravel Pickers IC

10 Merkins IC

20 Squats OYO

5 Burpees

Moseyed around the track then to parking lot behind the school for Tabata work

20 Seconds of work with 10 seconds of rest for 4 minutes of the following exercises

CDD

Monkey Humpers

Merkins

Flutter Kicks

Once done we moseyed to the front of the school for another round of Tabata of the following exercises

Squats

Merkins

LBC

CDD

Mosey to the back of the school for another round of Tabata of the following exercises

LBC

Flutter

Heels to Heaven

Big Boys

Mosey to the end of the parking lot.  Next we did the following exercises then moseyed to the other end of the parking lot then repeat.

25 Big Boys

Mosey

50 Overhead Claps IC.  This were the comedy show started where the PAX began telling dad jokes. It got really bad.

Mosey

75 Merkins

Mosey

100 Squats

Mosey

125 Flutter IC

We then mosey up the ramp at the school for a little wall work.

25 second wall sit

10 Dirty Hook Ups

25 second wall sit

10 Dirty Hook Ups

With time running low we moseyed back to the start.  Time 6:15 am.

Announcements

Prayer Request

I took us out in Prayer.

Thank you for the opportunity to lead.  SYITG