Month: September 2023 (Page 5 of 10)

It was a perfect morning for a beatdown at the Yank. 10 HIM were there for the action, including Volt for a 2nd east side appearance in a row! Welcome brother, we’re always glad to have you and all other non-regulars to AO’s you don’t frequent.

Public service announcement – Just like Volt did the last couple days, its really good practice to visit AOs you may not be as familiar with, especially the HIM who you may meet there. We’re all F3 men! Get out there and meet new guys and spread the love.

There has been some recent complaining that YHC wasn’t bringing the musical accompaniment the PAX expected . Challenge accepted! Back in 2019 YHC posted on Twitter a top 100+ albums of all time. For the playlist, YHC chose the best song from each album to go with a beatdown and it was awesome.

The beatdown was fantastic as always, but today was really about the music. Lots of sweat was shed and the PAX got their money’s worth. Maybe more music will be brought in the coming weeks and months…

We finished up with a bunch of Mary and we’re done!

Announcements – JJ 5k, October ruck, Tuna 200 needs runners

Prayer requests – Norwood, Turtleman, Termite’s son, one of Tricycle’s pastor’s at City Church son passed unexpectedly

14 HIM wanted some milkshake at the darkest AO in the region. YHC decided to wing this workout without a weinke but being experienced, no problems were in the forecast. This is what happened…

5:30 struck and we moseyed toward the playground blacktop so as not to wake the neighbors, avoiding the danger chain on the way. Circle up for the warmup and slight disclaimer. Mosey down the street to the tennis courts for The Thang

Suicide escalator! Start on one end, run to the edge of one court and back for 10 Squats. Mosey to the next furthest court and back for 10 squats & 10 merkins. Next furthest for the first 2 then back, so on and so forth. The exercises in order were Squats, Merkins, LBCs, Mike Tysons and Lunges. Once we finished the escalator there was some talking by YHC and the 2nd session was announced. The de-escalator (is that a thing?). Do the whole thing backwards. Push that rock!

Mosey back to the start at the blacktop for the next thing.

Dora 1, 2, 3, 4

Partner up and do 100 CDDs, 200 Monkey Humpers, 300 Dying Cockroaches and then an extra 400 Air Presses. Seuss had to leave but we kept on trucking!

Circle up and we did a bunch of Mary. Namorama and we’re out!

Announcements- JJ 5k in a couple weeks, 2nd F lunch next Wednesday at Gastonia Pita Wheel, Tuna 200 needs 2 more runners

Prayer requests: Watt’s Ups knees, Jackson Hall cancer, Norwood, Turtleman, Huck, Anchorman’s FIL

It was an absolutely perfect morning to get up and shake a leg with the HIM’s of F3 Gastonia.

Sister Act led the pledge, warmup, had bootcamp as I am sure they got their moneys worth today.  They sure looked like it when they rolled back in at 0800.

With some direction of what I would like to Q this morning but the details still a little foggy we got started after SA’s mild warm up.

You wanna hear it?  Here it goes..and a 1, and a 2..

We had 5 stations.  All counts were x20.

1.  Merkins
2. Calf raises
3. Standing upright rows
4. Kettle bell swings
5. Goblet squats

Each Pax started at one of the stations.  When completed 20 reps rotated to the next station until all 5 were complete.

On your 6 for LBC’s for whichever full song was complete. ..approx 5 mins.  This was a burner.  Much modification was had by all pax but the important thing is was all worked hard and kept moving until the end of the song.  Nicely done guys!  Some was Feel So Good by Mase.

Fellowship mosey to the picnic tables for incline merkins.  x20.

Imperial walkers for Voodoo’s story…trust me, you don’t want to know.

Mosey back to the stations for another trip around.  LBC’s for an entire song again.  Song was Crazy Train by Ozzy.

Mosey down the nature trail and Abe Bogota back up.

Back to the stations for a third time.  Rinse and repeat.  Song was Watcha Want by The Beastie Boys.

Lap around the parking lot and back to the statue for 20 double count step ups.

Enough time to complete one more trip around the stations this time modifying the kettle bell swings to curls.  Not enough time for the LBC’s .

Great weather.  Great guys.  Decent workout.  All in all a perfect morning.

Thank you all for being awesome!

An honor and pleasure.

Aye!!!!!!!!!!!!!!!

Timeframe

It was a beautiful morning at the original site of the Sammich.  The crew was strong as we the clock struck 0530.

We crossed the street to the bank for the pledge and to pick up Hunchback and Skrat.

Crossed back over the same street and headed for the park and, around the clubhouse, and to Clavin’s hill.  Up forward and back down.  Then up again backward.  I believe nurring uphill is an Abe Bogota.  Anyway, we did that twice.

Continuing our ruck down the parking lot and around the playground and back up to the entrance for the clubhouse.  We did squats while Skrat did a squat of her own…code brown.

On to the clubhouse where we did 60 calf raises.  20 parallel, 20 toes out, 20 toes in.

Up to the parking lot for Mary.  Each Pax called an ab exercise of 20 count.  As fallows:

LBC’s

American Hammers

Dying Cockroaches

Oblique Crunches

Supermans

Crunchy Frogs

Ruck back down to the clubhouse for the same calf routine

Return to flag via the Dr office on Riverwood Pkwy

Prayers for Bandits Brother in Law

Les Newsman’s M

Turtleman

Tube’s M

It was an honor and pleasure

Aye!!!!!!!!!!!!!!!

Timeframe

It was a slightly damp and not oppressively hot day at the afternoon AO. The usuals were hanging out in the shade breathing in the aroma of flushed turds beside the shack. Everyone wondered if we’d do the deck of death again since that’s what YHC brought to the storm earlier in the gloom. For shame, there was so much more in store for these dudes! This is what happened…

It was still Dr Seuss’ birthday so we started with a dramatic rendition of Happy Birthday. He loved it!

Pledge of Allegiance

Count off to get the numbers. We had an even number until Radar showed up late and now there were 11. Mosey over to the old M mobile for our supplies: JBL Flip 4, some cones and a rubber playground ball! It’s time for some Kickball!!!

Mosey to the small soccer field closest to the start. Count off by 1s and 2s to make teams. Of course, YHC was all time pitcher because we needed perfect pitches every time. I forget who was on the teams, but the rules were that upon each out the batting team had to do the called exercise for that inning and for each run scored the defensive team had to do the exercise. We also ran a lap at each batting change which helped kept the heartrate up. The exercises were:

• 1st inning – 5 burpees
• 2nd inning – 10 merkins
• 3rd inning – 15 bigboys

It was a back-and-forth struggle with some surprising efforts by various PAX. With it being such a close affair and time drawing to a close, YHC reminded everyone of the finishing scenario:

Sudden death! Whichever team scored the first run or made the first out, they won the game. The tension was high for the first batter Broke. He wasted no time in putting his pointy toe on the first pitch which dropped deep in the outfield, so deep that he had time to get on his horse and score a walk-off, in the park homer. Mic drop, game over! Nobody could’ve imagined things would end this way but that’s why you show up, play hard the whole game and hope for the best in the end. To quote Al Michaels from the 1980 US Olympic hockey victory over the Soviets, “Do you believe in miracles, yes!”

We moseyed back home for a couple of finishing exercises before time was called. Thanks for showing up men. AYE!

Announcements: Tuna relay needs 2 runners, 2nd F lunch next Wednesday at Pita Wheel Gastonia, JJ 5k, October ruck

Prayer requests: Jackson Hall, Norwood, Turtleman, Huck

During last week’s installment of Ground Assault we ran past someone out walking who was wearing an F3 10th Anniversary shirt. He turned down Keener Blvd before we got to him. I decided to run back and EH him (although I don’t guess it is an EH if he is already in F3). I had a quick conversation with him and he said he had been inactive for a while. I gave him some quick information about F3 Gastonia and ran back to catch up with the group. So when I arrived this morning, there he was, ready to go ruck. He said he was Wax On and that he had invited another Kotter. A couple minutes later another rucker appeared out of the gloom and introduced himself as Solomon. As the top of the hour approached it became apparent that we had three runners and two kotter ruckers. I offered to walk with them but they said they were good. I also offered to send them the standard rucking route but they said they knew a good route. The clock struck five so we said The Pledge and we were off.

Since I had mistakenly posted the link to the “Catchy Named Route – Reversed” last week, we ran that. During the run we hit the substantial downhill portion on Ewing Dr. and Gavel remarked, “What goes up, must come down.” Unfortunately for us this was the downhill leading into a couple really fun uphill sections.

As I said previously, we set out with two ruckers and three runners. Our ruckers didn’t make it back to the COT, but we did end up with four runners as Termite came running in and told us he had gotten there about five minutes late.

Announcements:

• Lunch, Pita Wheel – Gastonia, Sept. 20th
• Half Marathon Ruck, Oct. 21st

Prayer Requests

• Termite and family
• Turtleman
• all those spoken and unspoken

What great weather we had this morning, I hope that is a sign to come.

We started the morning with a warm up.

Moseyed to the under pass on Front street.

Dips, Derkins, and step ups. 20 each.

Then we enjoyed the wall of the underpass with some wall sits, Australian Mountain Climbers, and Australian Hip Slappers.

moseyed to the church near us and we did a little partner work. Dora 1,2,3 Merkins, LBC’s, Seal Jacks,

took a small 10 count and off to the Old Floyd and Blackies parking lot.

Triple Nickel, Mike tysons and Burpees.

with a few minutes left we did some lunge walk 11’s squats lunge walk raise the roof.

bottom of the new floyd and blackies.

sprint to the top and 10 shoulder taps.

ended with some Mary.

Time.

The Bedpan is Full.

Announcements: Pita Wheel Gastonia 9/20/23 12 O’clock

Prayer request, Buckshots cousin who is battling leukemia

Turtle man, Huck, Norwood,

Bedpan

This has been planned for a while and was much better on paper. I’ve tried to Q it a couple different times but men have stepped up to steal the Q, which is just fine. BOS was out running trying to get ready for a trial run this weekend. We had 7 men join YHC with just enough weight to throw around. It went something like this.

Warm up in the Bunker:
SSH x11 IC
Toy Soldiers x11 IC
Some stretches
Merkins x11 OYO

Block 11s – Curls and chest press, rile carry weigh back and forth

Lap around the Every Day Café

More 11s with the weight – Overhead press and squats, carry the weight however you want.

Lap

Drop the weight and do a triple nickel of WWI and American Hammers

Bring weights back to vehicles across the street and head to the Statue for 4 minutes of Mary

Pledge

Announcements:
Lunch at Gastonia Pita Wheel September 20th 12:00
Half Marathon Ruck October 21st, see Anchorman
Tuna 200 needs at least 1 runner

Prayers:
Mainframe needs knees replaced
Brutus travel and ministry
Eh Y’all’s Mother in law
Turtleman
Norwood continued successful recovery

YHC prayed us out
Gavel