Month: July 2022 (Page 4 of 12)

What a beautiful morning for an F3 Dads 2.0 Workout! What are the odds we have a downrange show up? Welcome “Rook” from Ohio!! Unfortunately he didnt have a 2.0 present so thank goodness we have PainLab to accommodate his stay here in Gastonia!

On to the show!

0700

Circle up for Disclaimer, Pledge, 5 core principles for the FNG, and warmup

Warmup

50 SSH IC

The Thang (Part 1)

HIPAA’s morning school routine. Let’s get these kids conditioned for early rising!! No more sleeping in!!!

A-L-A-R-M

Arm – 25 Shoulder Taps

Leg – 25 Jump Squats

Abs – 25 LBCs

“R” – Run a lap around the parking lot

“M” – 25 Merkins

Phew, we didn’t hit the snooze button this morning so no need to repeat this cycle. While we continued to get ready for school,  I issued a challenge to all the kids this morning:

2.0 challenge – During the school year, make an effort to make a new friend. Seek out the ones that need someone. Kids have a lot going on too and need a shoulder to lean on. They may not have that opportunity at home for someone to listen. They battle just as much, if not more, than we do. Be the change!

OK, we finished getting ready for school. Now its time to get on the school bus. Line up, two lines behind the bus driver for:

Beep, Beep, I’m a Bus! Duck walk from parking lot to sidewalk at Garrison. When Bus driver says “Beep, Beep” PAX say “I’m a Bus!”. Good times and we got the kids safely to school where the teacher Mr. Roscoe took over.

After we “road the bus”, I had the PAX head to the front of Grier. First Exercise, Karaoke left and back and then a quick lesson on leadership. A leader must be work hard! Second exercise, Karaoke right and back “A leader must LISTEN” (extra credit to Mayor for getting it right!). Next exercise, skip across the lot and back. “A leader must be encouraging to others”. Next exercise, high knees across and back. “A leader must be positive!” Next exercise, bear crawl across and back. “A leader must take responsibility for the outcome!” Next, we did 5 merkins, ran halfway across the parking lot, did 5 merkins and 5 squats, ran across the rest of the lot for 5 merkins, 5 squats, and 5 flutters. Mosey back to start for 5 merkins, 5 squats, 5 flutters, and 5 burpees. Great push by all the 2.0’s. Though the ages varied widely (I think 4 to 20), lots of effort from these young emerging leaders. Instructions were given to head to the ball field for some kickball.

The condition of the field left something to be desired. It was probably the worst state it has beenin the last seven years. Don’t be surprised if we hit up Stroganoff to lead an effort of community engagement to redo the mound and take all the high grass and weeds out of the infield. You couldn’t see the bases unless you were standing on them. Anyway, teams were divided and we got after it with a competitive spirit. Big Pappy’s bonus 2.0 was the pitcher for the first inning and lots of joy was had by the PAX holding hands, directing, and carrying these precious kids. Lots of action, foul balls, pitchers rolling junk and skipping the ball to the plate. One particular outfielder actually took a ball to the face! (remember to catch with your hands, not your body!). Big Pappy made an unbelievable catch from a young sweet girl,  the crowd reacted with a heavy “AWWWW”, he felt terrible. Captain Stubing with an amazing play at first. He nailed Gavels 2.1 with a 2ft throw at 90mph to the face, it was a force out. HIPAA had to relieve Mayor at the hot corner as there were sooooo many “E5” lit up on the score board. 1P2A showed Mayor his skillz snapping off a game ending line drive. We played about three innings and each team went around the order. It was a lot of fun as kickball is a blast at any age!

We went a little over time but made it back to the AO about ten minutes after 8. The Mayor had his own Painlab on the way back by carrying a 2.0 (does this count as a double post?)

I recommend attending F3 Dad’s whether you have 2.0’s or not. Interacting and influencing the younger generations are a blessing. As I posted this week on Slack, our very own Goose has graduated from the US Merchant Marine Academy. He is almost considered a Gashouse OG as he came out early and often through his high school years.

Virtuous leaders are what is going to change the world and we need more of them. Thanks to the PAX of F3 for inspiring YHC to be better and thanks to HIPAA for leading!

Roscoe

Warm Up:
20 Side Straddle Hops in Cadence
15 Gravel Pickers
10 Mountain Man Poopers

20 Moroccan Nightclubs in Cadence
10 Forward Arm Circles
10 Backward Arm Circles

Pledge

Tha Thang:
Mosey to bridge… Squirrel Walk/Crawl
– 2 Burpees or Flying Squirrels and then bear crawl forward 5 movements  and then 2 squats  – repeat to the end of the bridge!

Mosey across the road and down to the lower parking lot behind the police station.

Partner up – Dora
100 – CDDs
200 – Hillbilly Squats
300 – LBCs – Count one side

Partner 2 runs up the stairs and does 5 Flying Sqirrels or Burpees and then runs back down the stairs to partner.

We omaha’d this after the squats because it was taking too long and I had other stuff planned.

Split up and line up at the bottom of the stairs.
– Invisible, meaningless bonus points to half of the Pax who decided on their own to do this because I thought with only 8 Pax we’d be fine with one line, but was wrong. I originally had down to split up, but didn’t call that out. Splitting up the group actually worked out pretty perfectly. Thanks men!

10 Calf Raises each step…
20 Squats at the bottom, landings, and top of the steps.

Mosey back toward the pavillion.

Mosey straight down to Main Street…

Turn right and mosey toward south street… stop and do a burpee at each light post, increasing by one each time.

Cool Down:
Fellowship Mosey back to the Pavilion for some Football line drills around the pavilion (run straight, karaoke sideways, NUR down, and then run back to start) – two laps

20 LBCs – in cadence
20 Flutters – in cadence
20 Penguins – in cadence

Moleskine:
This was my 6th Q in a row. I started Sunday and Q’d at 5 different AOs, even hijacked someone’s Q (still were supposed to show up Sparky, but thanks for giving me your Q). Looking at my Garmin app today actually marks 12 days in a row working out. The stupidity of Qing 6 days in a row was at least intentional. It’s probably good I didn’t realize the no rest day for almost 2 weeks straight or I may not have Q’d one of these days and broke the streak.

Firstly thanks to the good Lord that I didn’t hurt myself (aside from some body soreness and blistered toes (thanks for the info and help with those Freight)). But I want to thank all the guys who helped push me and support me through the week. Even this morning, I was being pushed through my own Q (which is great).

This is the reason I Q! I tend to push myself more when I Q because I am the one leading the workout and have to keep up more, or try to be out front more, in order to lead effectively. I also have heard that you’re supposed to call exercises you hate the most when you Q in order to push yourself (and the Pax) even more. I feel like I did that this week.

The other reason I thought to do this is because I have not been the most consistent in the 3 years I have been part of the F3 Nation. I don’t Q very much during the school year from catching too much crap about leaving early to get my kids ready for school. I feel like I have my moments, and let’s just say this was one of them. This is something I have been trying to work on this year, more consistency. Sure, I was consistently posting Tuesday, Thursday, Saturday… but that was it. So, I started posting those same days, but going to the gym Monday, Wednesday, Friday as well. I am still, often, the six at a lot of the workouts and that’s just how it is until it’s not.

So, I don’t know that anyone has Q’d six days in a row during the same week. It’s awesome if they have, but, seriously…  if me (the six) can do it… anyone can.

Announcements:
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am – THAT’s TOMORROW
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Prayer Requests:
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Really, pray for all the folks dealing with Cancer and their families
– Pax on IR
– Tesla’s Family
– Gastonia Police Department and Police Officers everywhere
– Mayor’s Gate Guard at work passed away – pray for that family
– Easy Rider’s Family

Small crew for The Goat but we worked hard to get better. Started with the disclaimer and pledge and got going with a mosey up to the church parking lot.

SSH, hammies, toe touches and then some calf raises as a certain person in my life said my calves looked small

The Thing: Set 1 – 25 Plank Jacks, 30 shoulder taps, 30 lunges, 50 flutters, crab walk down and bear crawl back

Set 2 – 30 mountain climbers, 15 burpees, 25 monkey humpers, 30 dollys, broad jump burpee 10 jumps

Set 3 – 25 start jumps, 15 mountain climber merkins, 25 squats, 25 big boys, sprint to other side of lot then 10 burpees

Calf raises then mosey back to down for round two of the same.

Time

Announcements: F3 Dads at Gashouse on July 23, Still spots for F3 Dads camp August 19-21, Blood Drive August 10 at the same spot as before

Prayer – Tesla and his family

Until next time

As promised YHC had a new route – one that promised to be titillating.  5 ran, one rucked one pushed the rock.  Route as follows: Gaston Day to New Hope, left on Redbud, go down on Pamela but before reaching the apex jump on Audrey and take it on home.  We all worked up quite a sweat with this one.

Announcements:

F3 Dads Gashouse this Saturday

Tubing Green River Saturday July 30

Prayers:

Whoopee’s uncle, Roscoe’s M, Termites brother, Gaston law enforcement,

I showed, and waited, and nobody showed to know. I worked and I left. With Castle Rock traveling the world on a big boat in Europe, everyone must think it’s a good time to fartsack. 

Prayers to all those traveling, dealing with illness, depression or loss of loved ones.

Sparky was slated to have the Q at Folsom, but I messaged him earlier in the week to see if I could take it in order to continue my Q streak. But I told him I wouldn’t know until mid-morning Wednesday (after doing two boot camps in a row, I was not sure about my body (mainly my lower back)). Legs were sore from some stupid things I called on Tuesday and Wednesday, but my arms and shoulders weren’t too bad… so, blocks it is! Maybe not as good as Sparky, but worth a shot, right?

Warm Up: ‘cuz, i’m still “jacked up on Mountain Dew!” from posting at The Ricky Bobby the day before

20 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence
10 Star Jacks (Star Jumps?) – OYO

10 Mountain Man Poopers – in cadence (‘cuz, I just gatta)

20 ‘Roccan Nigh Clubs – in cadence
10 Arm Cirles Front – OYO
10 Arm Cirles Back – OYO

The Thang:

Mosey Up the Hill to the block pile…

At each light along the way to the block pile:
– 10 Merkins
– 20 Mountain Climbers

Everyone grab a block…

On your six:
– 12 overhead extension with the block
– 12 vertical bench presses with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 straight, vertical chest/shoulder press with the block
– 12 vertical chest/shoulder twists with the block (Steering Wheels?)
4 sets OYO – if finished plank for the six

Standing:
– 12 clean and press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six
(We’d done enough overhead presses, so half way through we omaha’d to 12 squats instead of the overhead presses)

Put blocks up and partner up!

Zombie walk (two lunges and a squat) back toward the COT while your partner does 5 Burpees or Flying Squirrels

We omaha’d near the last light and moseyed to the flags/COT.

Finish with:
20 Stogie-fied Gas Pumps – in cadence
50 LBCs – OYO followed by Flutters if done before everyone else…

And that’s TIME!

Thanks for putting up with me again…

Announcements:
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Prayer Requests:
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Really, all the folks dealing with Cancer and their families
– Pax on IR
– Tesla’s Family
– Gastonia Police Department with regards to a situation that happened last night
– Mayor’s Gate Guard at work passed away – pray for that family

Stogie and Ball Joint were both queueing in Gastonia this morning so I’m sure a few guys made their way to those workouts. Broke (and possibly a few others) are on vacation so there were fewer runners than normal. Our old friend HUMIDITY did show up this morning as it felt like I was breathing through a wet gym sock all morning! Thanks to Oompa for running with me. I took my first lap around the college in over 7 months this morning and I appreciate Paw Paw Oompa running with me and helping push me.

Announcements: lunch today (7/20) at Bubbas @ noon, lunch tomorrow 7/21 at noon in Charlotte for those interested at Pressley Park Restaurant, F3 Dads at Gashouse Saturday 7/23, Tubing on Green River 7/30

Prayers: Striper’s brother, Montross’s Mom, Sarlacc’s daughter, Tippmann’s new opportunity, Huck

Pall Bearer took us out in prayer.

-Montross