More rucking
Author: Bandit (Page 3 of 12)
We rucked.
This backblast title was intentional click bait to increase traffic to our web site, so that we can reach more men, to build character and for the improvement of male leadership in our communities. Aye!
While we did end up on the Hudson, it might not qualify near the level of Capt. Sully landing that plane on the river in NYC.
Reality… we rucked pretty fast from Publix to East Hudson and back with time remaining for some Mary in the parking lot.
Bandit
Again… we rucked. And named the dog. Welcome Nut Sack
We rucked… with a dog (to be named later).
Warm Up…
SSH, Imperial Walkers, Mericans
Round One
Mosey to Martha’s parking lot (this means Goose runs with the PAX while Bandit nurses his knees carrying lightweight ruck sack – thanks to Flintstone for staying with the 6). At the target waypoint Bandit calls audible with the Dance of the Dying Cockroach. Following, Goose instructs partner 1 to plank while partner 2 traverses the parking lot as desired (some bear crawl, some lunge, some high knees, at least one skipped like a fairy). We did this too many times (3, 4, 5?).
Round Two
Mosey to Pavillion for some individual work, including more planks. On the way… yep damn cockroaches!! Goose then leads us in Step ups, PLANKS, Dips, PLANKS, Planks, PLANKS, Squats, PLANKS, Cockroaches, PLANKS, Cockroaches… you get it!
Round Three
Good ole fashioned Dora, Dora, Dora… 100 Meric (cockroaches) ans, 200 Sq (cockroaches) uats, 300 LB (cockroaches) Cs
Wrap Up
Goose and PAX run a lap round the baseball fields while Bandit/Flintstone ruck back to Snowballs. Somewhere in there, we all meet up for… more cockroaches. We wrap up at snowballs with round of Mary.
Moleskin
Great to be back out in the gloom with everyone. Thanks to Flintstone for the encouragement. It’s been a very long time since my last Q. Great to do this with my 2.1 (love you Goose!) without whom I may have fart sacked instead. In fact, without me, he probably would have too. That’s the point… you can’t really do it on your own. It doesn’t matter if it’s your career, your faith journey, your wellness… it takes a village. You need someone that has your back, that encourages and pushes you. I am so thankful for my F3 village for the push, encouragement, and accountability!. Glad to celebrate F3 with all you fools!!!!
On behalf of Goose (who is currently halfway around the world) and me…
Thanks!
Bandit
It all started in February (the 27th to be precise) when Tube asked for volunteers for the following week’s Q. I simply said “I’ll Q.” This has been nagging at me for quite some time – the fact that it has probably been 2 years since my last Q (weasel shaker can fact check this). Realizing this and doing something about it are 2 different things. It was easy to make excuses like “I’m not really in the best shape” or “I’ve got this problem with my back, knee, foot, weenus, whatever…. “. While both of those points may be true… the truth is that Qing workouts is about taking responsibility and taking action. Wasn’t really sure how this out-of-shape 51-year-old was going to make this work… but I realized what was more important was taking the responsibility to come up with a plan. So….
Pain Lab participants completely dominated Gashouse participants this week by more than 300%! To be fair, most of the Gashouse regulars were doing the Strides of March or fart sacking. There was a slight chill (according to weather channel it was between 28 and 58 degrees). Guessing closer to the 28. Seems like a long time ago now.
After quick warm up with Linus… some additional work with SSHs, Don Quixotes, Arm Circles (forward/backward), Moroccan Night Clubs
For the main course, here is what went down… 12 exercises, 30 seconds each, 10 second rest between exercise….
- Side Straddle Hops
- Lunge & Rotations
- Merkins
- LBC
- High Knees
- Squat (sub Monkey Humpers)
- Merkin & Rotations
- Plank
- Mountain Climbers
- Reverse Lunge & Knee Lift
- Triceps Dip
- Side Plank
Rinse & repeat 5x.
We threw in a quick round of Mary so everyone could call their own exercise.
Done.
I’m grateful to my F3 brothers (those who have been around for many years) for having my back even (and gentle reminders to get off my six) when it seems I have dropped off the face of Earth for quite some time. And for those who have come on recently…. Lazy Bones – appreciate the fact that while sleeping in on cold Saturday morning is appealing, you continue to post and hold me accountable to do the same. Tube… thanks for sharing the F3 mission from Freed to Lead with the PAX Saturday…. El Toro… I’ll bring you my copy to borrow. Herme… still loving my yoga mat! Clavin… you do the best Monkey Humper… really.
Bandit… Out!
Calling all PAX…
F3 Gastonia is launching a men’s walking-only workout and we would like your support of this historic event! Officially, we will launch this new workout on Saturday, March 28 at 7:00 AM. We will meet in the parking lot of the Schiele Museum on Garrison Blvd at the same time as Gashouse and Pain Lab. We will un-officially get started this Saturday, March 7 (same time and place).
What started five years ago as a single weekly bootcamp-style workout on Saturday mornings has grown to over 20 different workouts throughout the week across Gaston County (see these on our website). All these workouts meet different exercise needs from strenuous low-impact activities to running/rucking to high-energy bootcamps – and the upcoming ultra-high-impact Annihilation workout.
This will be our first workout dedicated to walking – targeting men that do not participate in our more rigorous workouts, but still want to benefit from regular fitness and fellowship, which are core to F3.
As a guideline… we are saying that if you can walk a mile (of a few laps round the track), your qualified! The F3 Credo says, “Leave no man behind, but leave no man where you find him.” We have a unique opportunity to increase the impact we have in our community.
What is needed?
- Spread the word! If you know some seasoned men looking for light exercise and fellowship – or some FNGs or Kotters really struggling on the IR list… make sure they know about this.
- Let us know! We launched an email campaign last night to reach out to this new segment of our community and will send out weekly reminders until the launch. Send Bandit any email addresses, we’ll add them to the list.
- Join us! Come walk the walk and talk the talk (mumblechatter). Join us one Saturday to share the real F3 experience with our FNGs. Not sure you’ll get a great workout? Remember – it’s you vs. you… only difference in walking and rucking is the weight you add in your pack! #justsaying
Any questions… let us know!
Respect,
Linus & Bandit
ATTENTION ALL PAX (no grinches)….
Saturday, December 7 presents a unique opportunity for the PAX of Gaston County to come together to support Operation Sweet Tooth for the 4th year. OST is the organization created by F3 Olive, who lost his daughter to an illness in 2016 but out of the loss created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. This year we plan to support both the West Gastonia and Dallas Boy’s and Girl’s clubs. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.
Read more here about Christina Marie Latini and Operation Sweet Tooth. Also find out more about the mission of the Boys & Girls Clubs of Greater Gaston.
We plan to deliver the gifts to the Gastonia and Dallas Boys & Girls Club in person. It’s always good to have as many PAX as possible to be present to present presents (yep… I did that again!). More details to come on date and time for delivering our gifts to the kids.
Gifts will be collected at all workouts on Saturday December 7. If you can’t make the workout and want to contribute, track down Bandit. Please find some time in the next 2 weeks to do some shopping and bring your gifts to your favorite workout.
Recommended Gifts…
- Basketball, Football, Soccer Ball, (Sport Balls)
- Legos
- Fidget Spinners
- Scooter
- Learning Games Ages 1st – 5th
- Books/Reading 1st – 5th
- Math Books 1st – 5th Grade
- Anything About Science
- Ninja Turtle Toys
- Baby Dolls and Clothes, Barbie Dolls
- Nail Sets, Nail Polish, Bead Sets
- Cooking and Backing Set
- Mine Craft
- Remote Control Car
- Thomas Train
- Walkie Talkie
- Arts and Craft Sets
- Board Games
- Stuffed Animals
Contact Bandit with any questions.
ATTENTION ALL PAX (no grinches)….
Saturday, Dec 8 and Saturday, Dec 15 presents two unique opportunities for the PAX of the Gastonia region to come together to support Operation Sweet Tooth for the 3rd year. OST is the organization created by F3 Olive, who lost his daughter to an illness in 2016 but out of the sadness created the campaign that carries on her memory by giving to others. In this season of giving, F3 Gastonia will once again partner with the Gastonia Boys and Girls Club to make this Christmas a little brighter. Below is a list of items recommended to donate. Cash and gift cards are welcomed as well.
Read more about Christina Marie Latini and Operation Sweet Tooth here. Also find out more about the mission of the Boys & Girls Clubs of Greater Gaston.
We plan to deliver the gifts to the Boys & Girls Club in person on Monday, December 17 at 4:00 PM. If you want to participate in person, we will meet in the parking lot at the Gastonia Boys & Girls Club located at 310 S. Boyd Street in Gastonia. It’s always good to have as many PAX as possible to be present to present presents (yep… I did that again!).
So head over to the Schiele Museum on Garrison Boulevard and get there prior to 0700 to join a large circle of your brothers. Find some time in the next 2 weeks to do some shopping and bring you gifts for collection.
Recommended Gifts…
Basketball, Football, Soccer Ball, (Sport Balls)
Legos
Fidget Spinners
Scooter
Learning Games Ages 1st – 5th
Books/Reading 1st – 5th
Math Books 1st – 5th Grade
Anything About Science
Ninja Turtle Toys
Baby Dolls and Clothes, Barbie Dolls
Nail Sets, Nail Polish, Bead Sets
Cooking and Backing Set
Mine Craft
Remote Control Car
Thomas Train
Walkie Talkie
Arts and Craft Sets
Board Games
Stuffed Animals
Contact Bandit with any questions.