Fitness, Fellowship, Faith

Month: September 2022 (Page 8 of 11)

Nothing to do with IPC

After the IPC Thursday the gloom was a little thicker than normal.

The Men of F3  GreenWood have brought the heat this year.

So we cooled off by cruising downtown.

Warm Up:

The thang:

Australian Mountain Climbers, and Monkey Humpers at 321 so all of Gastonia can see how hard we werk!

25x 3

American hammers per light down main street 10 at each light.

and back with some LBCs

Mosey to McQuitters Walls

step ups and squats plus dips im sure.

back to home base for some triple nickel with merkins.

finished up with short 11’s

 

The bed Pan is full.

 

Practice makes you better

With the IPC coming up this week, the Challenge seems to be increasingly getting harder as the weeks progress.

YHC felt it to be a good idea to get the exercises warmed up before the big day Thursday.

So we ran around Folsom stopping at various places to do the werk.

10 Merkins, 10 Squats, 10 Big Boys,

We also dribbled a few Burpees in the mix as we moseyed.

At the end we finished with 25 burpees. to get a real taste of the IPC.

No bear crawls we had plenty of that to do Thursday.

Pledge and we welcomed our FNG  Lot Lizard. He is a truck driver by trade. He also a great guy and his new name probably has nothing to do with him personally but honestly its pretty awesome. Lot Lizard was a good sport and hope to see him around int he future.

Prayer request, several and some events coming up too.

Skating with Mayor coming up 9/17/22

The Bed Pan is full!

The Yank 9/10/22

Light Saturday crowd.  Csaup was happening at same time, but a little rain was probably the bigger factor.  Check those core principals. Begin with reminder of mission of F3, then  head to the pavilion for warm up .

Stay in pavilion for 10 steps each leg, run a lap around park.  15 step ups each leg and add 10 dips, run a lap.  Keep progressing and adding a new exercise, running a lap after each set.  Progressed to 30 step ups each leg, 25 dips, 20 merkins, 15 big boys, 10 diamond merkins.

Fellowship mosey to the turd shack.  10 hip slappers count one side and run half way up myrtle street hill.  Rinse and repeat for several rounds.  Rain did pick up towards the end, but we all survived.  Csaup came through The Yank as well.  Roundup and Bedpan helped us out by calling a couple rounds of hip slappers for us, thanks men!

Announcements: combined  convergence with Lake Wylie on Oct 15, multiple relays upcoming, JJ5k Sept 24

Prayer requests: Tooth Fairy daughter, Tesla family, Tiger family, Huckleberry, Turtleman, Brutus told us about young girls being extracted from African nations and put into domestic service in Middle Eastern countries, slave like conditions.  He has  a friend who has a daughter in such a situation, be in prayer for these young women

YHC took us out

Always an honor

Tiger

Our Actions Affect Others

7 PAX started off the week with a run followed by a discussion on how our actions affect others. Make a difference in the lives of others by living according to Ephesians 4:31-32 “Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”

 

Skating 9/17

JJ5K 9/24

Convergence 10/15

 

Prayer Request

Mayor and family

BOS and family

Huck

Turtleman

 

YHC took us out.

I’m Broke

Crossroads and Q Source 9/11

12 men gathered in the misty muggy morning at crossroads. We had a mix of running, rucking and a sandbag ruck/workout in remembrance of 9/11. We only got 5 rounds in due to time but it was killer after that ruck. We were smoked.   Todays Q Source was about IMPACT, in summary we can’t have IMPACT on another man’s life without proximity.  To get proximate or near to them to achieve IMPACT the HIM needs to initiate the movement to help other men get right.  A lot of men we know don’t know what they’re missing from F3, thinking it’s all about working out.  I didn’t know how much I needed it with where I was in my life 11 months ago when I started, but Balljoint stayed vigilant and proximate to get me out as a sad clown so that my life could be IMPACTed by this group of men.  When we’re EHing we need to speak to others about the IMPACT they could expect not just physically but mentally and spiritually as well.

Announcements

Co-Convergence October 15th

5k at Gaston

JJ5K

Skating with Bowser 17th

Prayer requests

Gumby’s Mom

Wirenut and family

Stripers brother

Purple haze back

Snelling family

Prayer for the families of 9/11 and the nation to remember

50 mile Relay CSAUP

Of all the CSAUPs I have participated in this was perhaps the toughest mentally to get up for.  All week I had texts from Pax about the weather predictions.  But as we all know the point of a Completely Stupid and Utterly Pointless event is to push oneself outside of your comfort zone.  I’m not saying posting at a bootcamp workout is not difficult but if you do this and nothing else you do not really grow.  As I arrived at 3:30 at Ingles I noted that I was not the first one there.  Gavel was already waiting for the suck to start.  Too excited to sleep he was there 30 minutes early.  Over the next 30 minutes all Pax who signed up showed up despite a sure forecast of steady rain but at this point all was dry on the homefront.

After a quick update on the purpose of the relay and a prayer for safety the first runners were off.  Round-up, Golddigger, Quiche, and Balljoint set the tone early on (or perhaps they know if they ran fast they could avoid the rain which had not yet started.  Either way they smoked the first leg in a sub 8 fashion.  Next Seuss, Def Leppard, Broke, Gavel took off accompanied by Buckeye and Golddigger (YES he just kept going) to race to Sims field.  YHC promised sidewalks most of the way but this leg was not one of them  In addition it was time to start getting wet.  These runners were not so lucky to avoid the rain. For the pax waiting at Sims Sargento had the answer with a pop up tent that kept us dry!  But the wait for the runners was not nearly as long as you might expect with Seuss smoking it running sub 7!  Wow wonder what he could do if he was healthy.

From Sims,  Hacksaw, Pockets, Roscoe, and Boudin (along with Golddigger who yes just kept on going) ran through the hood (good thing there was a cop on the route to keep us safe – thanks Roscoe) to Gashouse where JJ was waiting  (having run from the pub!) to support us for a couple of consecutive legs.  We were also greeted by Flintstone and Virus at Gashouse.  At this point the rain was light and almost pleasant so off with the next group which included Freight, Sargento, JJ, Radiohead and YHC.  This completed everyone’s first leg and surprise no one melted in the rain.

With all the pax settled in it was time to grind -and time for the skies to open up.  Doodles met up with us around 5:30 and rode his bike in the rain to support us most of the morning!  There’s a true HIM!  Flintstone and Virus showed up again as well on leg 5.  Buckeye joined the regulars to run legs 5 and 6 consecutively and of course Golddigger was still going for his 5th consecutive leg!  What a beast!

Leg 6 took us through downtown Crammerton to Goat island.  The pax were not showing any signs of fatigue with Seuss and Buckeye leading the way.  Of course by this time (6:30/7) several pax noted their GI tracts waking up – thank goodness there were public bathrooms at the Goat – or if you were lucky enough to drive past your house you could enjoy your own throne (Sargento).  Leg 7 took the pax up and around Stuart Crammer and up and down the hills behind the school and to the yank, but watching the pax come in you thought they had a walk in the park.  Shoutout to Hacksaw and Pockets who pushed the rock hard.

Leg 8 was the leg that mother nature took her revenge.  Freight, Sargento, Radiohead and YHC swam up 273 to Mt Hollywood.  Mother nature would not let up for the rest of the relay but there was no stopping the pax now that we were 2/3 done by 9:00.  Leg 9 saw Golddigger return to action to get miles 20-25 in –   Chugging down Catawba to McAdenville at a pace that no one could keep up with – although Quiche, Balljoint and Roundup gave him a push.  Lucky for these runners – they were done and could enjoy the rest of the race in relative dryness.

Leg 10 took the runners to Midoryama.  For those unfamiliar with this route – it is not flat.  The climb up to Poston park nearly took out Def Leppard but that man does not say quit – I sure hope I’m still doing CSAUPs at 56.  Leg 11 was perhaps the hardest leg for these runners – 5 miles with two significant hills in pouring rain – If this does not challenge you nothing will.  But Hacksaw, Pockets, Roscoe and Boudin cmade that route their Byotch.

With just one leg to go Freight, Radiohead, Sargento and YHC took off down New Hope back to Dallas/ Ingles.  By this time nothing could stop us.  Sweet victory was in our sites and could not be denied.

There were no losers in this group. Everyone pushed themselves to or beyond their perceived limits.  You really do not know what you can do until you try.  After a quick recap and a prayer of thanksgiving in the car wash several pax met up at Pita Wheel in Dallas for fellowship and a meal.  In addition to pushing ourselves it is important to remember that we do these things not really for ourselves but to be a leader for those around us.

The pax also came through with donations for Least of These Carolina totaling $404!  Thank you men for your push, comradery, fellowship and generosity! I know I am better because of you and I can not image a better group of men to spend a rainy Saturday morning with!

 

Until next time Defib out

Buttermilk For Folsom

I put together (at least in my mind) a great football-themed weinke for Folsom this morning. I figured with it being the kickoff of the NFL season, the timing was right. However, I didnt think sprints and lots of ‘change of direction’ movement was the best idea with rain coming. After talking to Gearwrench last night as we watched our kids battle it out on the football practice field, I decided to put that workout off a few days and recycle the best tabata workout I have. (The football weinke is coming to Folsom on Tuesday though)

I told Gearwrench last night if it was just us 2, we were going to Waffle House instead! Fortunately, we had 7 men this morning ready to push the rock and the breakfast will have to wait.

The story on buttermilk – F3 Gastonia legend Tesla used to always talk about serving up buttermilk. It is his way of saying a disgusting beatdown that you will not enjoy is headed your way. Back on 2/13/21, I Q’d The Yank and, being Tesla’s home turf, I figured a Buttermilk WOD was the perfect way to appreciate and also tease him at the same time. Much like today, it was pouring rain and a great day to work under a picnic shelter! Also, much like that day in 2021, Tesla was not present for the workout but I sure he would approve. Get ya dang cups ready!

No warmup today!

Each set is 30 seconds on, 20 seconds off (we moved to 30 secs off about midway thru). We did 4 sets of each exercise with 1 set of burpees between each letter.

B – Burpees (yes, 4 sets)
U – Up and Down (squats)
T – Mike Tysons
T – Tricep Dips
E – Elbow to Knee Crunch
R – Rosalitas
M – Merkins
I – Incline Planche Merkins
L – Lunges
K – Kickstarters (we really did Big Boy Situps but I encouraged everyone to do add the extra leg kick in honor of Def Leppard)

After butter, we took a quick pause to share some facts about buttermilk so that everyone better understood the greatness of this -uh- wonderful drink. Here are a few.
– Buttermilk doesn’t contain butter, it is actually the milk leftover after churning butter.
– Therefore, it has less fat that regular milk
– Most buttermilk in stores is made using bacteria cultures and is not a butter byproduct. Who knew buttermilk was cultured?
– Buttermilk stays fresh longer than regular milk. Insert freshness jokes here.
– It provides all macronutrients needed. You can survive on buttermilk.

We finished a few minutes early and Gearwrench was a little short of 600 calories so we grabbed an extra set of burpees and then hit the deck of death. I called time but some of the guys still got in 100 extra calf raises.

Announcements:
Skating Sept 17
JJ5k 9/24
10/8 Convergence at BullDog

Prayer requests:
Huck
Striper’s brother
Snelling family – Gearwrench’s friend
Liza’s family (Memphis runner killed)
Us and families
Discipline for is all!

I like huddling up in a shelter and just putting in work. Some good music and good banter helps motivate us all! I appreciate those who showed this morning. I saw rock pushing! If you didn’t walk away smoked, work harder next time!!!

  • Montross

perfect weather

66 degrees, moderate rain, minimal wind…..almost couldn’t get any better. Hardest part was the first few minutes when the alarm went off lying in bed listening to the rain. Today was going to be tough, but I knew like Every. Other. Time. I would be glad I did it once it was over.

I got to GasHouse and Stroganoff was zipping up the rain jacket-that meant he was running, and Voodoo was sitting in his truck probably trying to decide between the obvious and Waffle House. Thankfully Waffle House did not win. A few others rolled in including “CLEAN SHAVEN” Clavin. Not sure he qualifies as a Kotter, but I haven’t seen him in a long time so it was good to spend some time with him again.  We had a quick discussion on the plan for today which was the weekly IPC. The Iron Pax Challenge did not involve running so Voodoo convinced the potential PainLabbers to roll as 1 group today. We quickly did a modified disclaimer and warmup which included climbing the fence while Stroganoff moseyed the long way to the field. Stroganoff did his thing which actually included getting on his back in the rain for exercises and not just running while we did the IPC week 1: Care Bear Square thing. Gatorade bottles were set up in a square at 25 yard distances. Starting at the bottom right part of the square we did standard bear crawl to the top right then did 25 squats. We then did slide-to-the-left bear crawl to the top left part of the square for 25 Merkins. Next we “crawl bear’ed” (bear crawl backwards-yes it sucked, no really really really really really really……..SUCKED) to the bottom left part of square for 25 big boy situps. The final leg of the square we did slide-to-the-right bear crawl to the original starting point for 25 burpees. And this sucked too in case you are wondering. This was the cycle that we repeated for a total of 45 minutes. The rain felt good, the grass was sticky and felt like grasshoppers in my nose a few times (could have been grasshoppers but probably just grass) and the crawl bear and burpees traded spots as the worst part depending on where you were. We walked back the long way as a group while Strog kept going until time was up.

We finished with COT then 3 of us went to breakfast. In case you are wondering, CDA has really good breakfast, fast service, and ONLY TAKES CASH. Thanks for bailing me out on the breakfast Tube. I’ll get you back later this month hopefully. I should know by now about the only cash thing, but it’s been awhile since I have eaten there.

Thanks for posting in the rain guys. I needed the push.

Whoopee

 

No BS, Right To It

If not for this stone known as Hunka Junk showing up in the morn, this sword would be a little more dull.

No BS, right to it

25 Reps throughout as we attempted to hit 1,000 total reps.

Curls
Squats
Merkins
Halos
Around the Worlds
KB Swings
Lawn Mowers
LBCs
Calf Raises
Chest Press
Shoulder press/Pull Ups
All this over and over again in 25 reps.

Pledge

1 minute stretch

Announcements: PT test, Something CSAUP
COT: Chad’s Wife, Father-in-law Sam, David’s wife

Arms and Abs

The temps are starting to get a little cooler for the premier afternoon AO of Gashouse, but it’s still pretty  brutal. Since there is a CSAUP this weekend YHC decided to stay away from leg work and focus on the soccer arms and love handles. Sister Act once again dodged my Q (I guess my workouts are too JV for a rock pusher like him), but 7 PAX were standing around looking for something to do when the time hit. Let’s give them what they want.

 

Quick warmup, then grab a block and head to the parking lot beside the turd shack.

 

20 curls, 20 OH Press, 20 tricep extensions

Run across the lot

20 Big Boys (some of us waited a couple rounds too long to move to the grass!!!)

Run back to start

x5 rounds

 

Partner up

Partner 1 rifle carries while Partner 2 does 2 burpees then runs to catch up and switch

2 laps around the parking lot

 

20 flutter kicks w/coupon, 20 hammers w/coupon, 20 windshield wipers (hammers with a block are brutal!!!)

Run across the lot

20 Merkins

Run back to start

x5 rounds

 

Put the blocks up and still a couple of minutes left. Finished up with 10 hip slappers and 1 min. wall sit.

 

Announcements

CSAUP this Saturday

Skating 9/17

JJ5K 9/24

Convergence at Bulldog 10/8

Sign ups for Malak Series relays (P200, C200, T200)

 

Prayer Request

Slaw 2.0

Huck

BOS and family in loss of father

Toepick  has co-worker whose mother has cancer

Mayor and family in loss of grandfather

 

Strong work by the PAX today. Ending up seeing 2 Kotters, Gomer made it to the workout and Toepick made it to the COT. Keep pushing the rock!

 

Slaw took us out.

I’m Broke

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