F3 Gastonia

Fitness, Fellowship, Faith

Author: Bandit (Page 5 of 12)

What… No Boy Wonder?

December 2, 2016 / / 0 Comments

Maintaining my fitness is a critical responsibility to those in the inner circles of our Concentrica… this is my M and 2.0s. It’s important that I make the 1st F a priority because they rely on me. Lately… with work and family activities seeming to be at a all time high, I have been slacking off on my 1st F responsibilities. As a result… i’m not where i was 6 months ago and looking to change that. The good news… I have all the tools and motivation I need with F3, just need to get out of the fart sack and do the work.

Well, I could use all the extra Q power I can muster. So as I prepared for today’s Q earlier this week, I was looking hard for something extra in the tank. I remembered that last time I was hanging out with Bruce Wayne, he said it was cool if I borrowed one of his bat suits. Well…maybe Mrs. Bandit bought me a Batman t-shirt with a black cape for Halloween. So when the Bat Clock went off at 0440, Bandit put down the cowboy hat, and suited up to go fight evil… Bandit dressed as Bat Man.

It was 0529 and with an official Double Digit Midget (lexicon – look it up), we knocked out the Disclaimer and Pledge and then got to work. Here is what happened today in Downtown Gotham gloom…

Warm Up
– SSH x 20
– Squat x 20
– Toy Solider x 10
– Don Quixote x 10 (for Tool Time)
– We threw in some Monkey Humpers for the late arrivals – kind of a salute if you will.
– Press, Press, Fling (for Roscoe) x1 #NotAnExcercise

Mosied to the parking deck for a modified Four Corners. Along the way, lots of comments on who the most powerful super hero is. Of course it is BATMAN!!!!!!!! Each station was IC as we progressed up one level.
– Dying Cockroaches x20
– LBC x20
– American Hammers x20
– Mountain Climbers x20

Rinse and repeat as we traversed back down. Then off with a short mosey to Place De L’Art to grab a bench for some Arm Squats and Step Ups
– Arm Squats (aka Dips) IC x15
– Step Ups IC x 20
– Rinse and repeat x2

Next we mosey back to the Pavilion, then to the west end of the parking lot to partner up for some Dora 1-2-3. Along the way YHC dialed up some motivational music on the Bat Communicator. A little Rocky, Chariots of Fire, Top Gun, Star Wars…
– Mericans x100
– LBCs x200
– Squats x300

Somewhere near the end of Dora 1-2-3, we lost Whoppee… off to save lives again. #HIM

Next we mosey back near the Pavillion for some wall work with…
– Wall Sit w/ air press x20
– Donkey Kick’s x20
– Hip Slappers x5 (YHC really looking around for Robin at this point)

We wrapped things up back at that Pavillion with 3 Minutes of Mary… thanks to Stroganoff for the 40 flutter kicks. Ouch!

Finally, we finish with COT, Namarama and BOM

Moving On

October 10, 2016 / / 0 Comments

Warm Up

  • SSH x 20 IC
  • Squat x 20 IC
  • Toy Soldier x 15 IC
  • LBC x 15 IC
  • Don Quixote x 10 IC
  • Mericans x 10 IC

Pledge

Shoulder Work

Mosey through parking lot to the wall on Dr. Martin Luther King Jr. Way for some upside down shoulder work…

  • Hip Slappers x 10 IC
  • Donkey Kicks x 10 IC

Rinse and Repeat

Core Work

Next we mosey to the parking deck and out the back to the parking lot for some 4 corners work. First round was IC…

  • Dying Cockroach x 20
  • LBC x 20
  • American Hammer x 20
  • Mountain Climbers x 20

Rinse and repeat (3 more rounds), this time OYO. Plank and wait for the six (YHC) after each cycle. In between rounds we also got in some Monkey Humpers just for fun.

Legs and Shoulders (again)

After a short mosey back to La Place De Art, we grabbed some benches (or steps, or whatever we could find) for some leg and shoulder work…

  • Step Ups x 30 IC
  • Arm Squats (fka Dips) x 15 IC
  • Rinse and repeat (3 rounds total)

More Core

After the last sprint back to the pavillion, we finished off with 7 Minutes of Mary. Everyone gave some, some gave all!  This was some of YHC’s regular routine today.  Just not much rest in between the work.  Like to keep moving to keep that thumper pumpin!  Great work everyone!

Announcements

  • The Climb (Gastonia’s first CSAUP event) coming up November 11-12. Make sure you sign up. All the cool kids will be there. Dredd will be guest speaker on Friday night.
  • Look for updates on Operation Sweet Tooth, a toy drive in memory of Olive’s daughter Sweeth Tooth. We will have a collection day early in December.
  • Whoopee will be hosting holiday party on January 7. Mark it on your calendar today
  • Advisory Board will be Oct 30.

Great weather these days. Sure, its been a bit cool, but this is a welcome change from this last hot summer. Great to see everyone. Appreciate the opportunity to lead!

Aye!

Gashouse Beatdown

October 1, 2016 / / 0 Comments

Great start to the day with Monk’s faith/history lesson on spreading the good news and leadership. It was a bit cooler today… so much that Monk has declared that we’ll start 3F at Panera after #Gashouse workouts starting next week (seriously… It’s OFFICIAL).

After our 3F discussion, we had 10 regulars. Most were familiar faces to me. Also glad to meet Pink Floyd who had EH’d 2 FNGs that were ready to roll. This is what went down…

Disclaimer (even if JK2 didn’t bother to listen)
– I’m Not Professional
– Participate At Your Own Risk
– You are Responsible for you
– Instructions are Suggestions
– Modify As Needed

Warm Up
– SSH x 20
– Squat x 20
– Toy Solider x 15
– LBC x 15
– Don Quixote x 10
– Mericans x 10

Mosey to flag for the Pledge

Mosey to the Greer Middle School parking lot for some additional warmups back and forth. Included butt kickers, high knees, kareoke, bear crawls, duck walk (t-claps to JK2 for being the fastest duck).

Next we mosied to the track for some 4 Corners work.
– Dying Cockroaches x20
– LBC x20
– American Hammer x20
– Mountain Climbers x20

First round was together IC. Rounds 2 and 3 were OYO making sure we always pickup the six.

After a brief lesson on the origins and principles of F3, we made our way to the picnic tables for some dips and step ups IC. 15 dips, 25 step ups. 10 dips, 25 step ups, 10 more dips (last 5 REAL slow to really feel the burn) and 25 step ups.

Next we mosied to the courtyard for some partner work. Each pair completed 100 merkins, 100 LBCs and 100 squats (combined reps), while the partner would run up and down steps.

T-claps to the PAX for cleaning up the overgrowth on the stairs! #SafetyFirst

Finally, we mosied back to the Schiele parking lot and wrapped up with a COP full of various favorites. Of course we started with Bandit’s favorite… the Dying Cockroach. By popular demand, and in honor or Stroganoff who was battling the CRUD, some flutter kicks (always too many in my opition). There were several calls that we were at 0800, but YHC heard no church bells so we pressed on with monkey humpers, squats, merkins, and ultimately 5 BOYO until we made the church bells ring!

Great work by everyone in attendence today. It was a pleasure to welcome FNGs Johnny Cash (Jeff Walker) and Picaso (Jon Craig). You guys put in the work this morning! Well done guys.

Lots of calls for thanks and prayers in the COT today. Sledge-o-matic’s father will have surgery in 10 days for a pacemaker, thanks for our families, prayers for our country. Also for JK2’s business as they are going through changes. Thanks for the health of JJ’s mom who has been cancer free for 15 years. Prayers and thanks for CMPD and others keeping peace in our community in light of recent events (especially our brother Roscoe who was in the trenches). Pink Floyd lifted his friend Chuck who recently had a serious mountain bike accident resulting in broken arm and concussion. For Anderson, SC where they are dealing with tragedy of a young boy taking the life of his father. We also held up those that are living life unhappy, praying that they find joy.

As you can see, life is happening all around us, often totally out of our control. Take time to enjoy the blessings you have been given, and reach out to help those in your own families and communities. Let’s all be aware, be HIM, be part of the solution!

Pleasure leading you men today!

Bandit

Groundhog Day (or 26 Squats)

September 23, 2016 / / 0 Comments

It was a nice cool gloomy morning. Weather keeps getting better! Not ready for the cold gear yet, but I’m starting to smell it!

For those guys that posted Monday and again today (Squeeker, Spiderman, EZ Rider), I’m sure you were thinking Groundhog Day! Admittedly, there was only a small variation in today’s routine. But when you have achieved perfection…. #JustSaying. For the record, Hush Puppy gave advanced notice he was not posting today since the Midoriyama studs beat him down severely yesterday afternoon. Since YHC had advanced notice, that officially counts as Smart Sack. Here is how it went down downtown…

Disclaimer
– I’m Not Professional
– Participate At Your Own Risk
– You are Responsible for you
– Instructions are Suggestions
– Modify As Needed

Pledge

Warm Up
– SSH x 26 (see note below)
– Squat x 20
– Toy Solider x 15
– LBC x 15
– Don Quixote x 10
– Mericans x 10
– Repeat0 x1 (reverse order)

Since Whoopee asked, the maximum number of reps for any exercise in a warm up is officially 26. Don Quixote’s were performed in honor of Tool Time who was somewhere nursing is calf. Get well soon brother! In honor of the men of the Fighting Yank, we also threw in 2 sets of 5 BOYO as the train rolled by. Thanks to Whoopee for the inspiration there.

After the “warm up”, we mosied around the corner to the wall for some impromptu shoulder/back work.
– Donkey kick x7
– Wall slappers x7
– We did this at least 2x

After a mosey in and through the parking deck, the PAX was served up a fine Four Corners (around the parking lot) with a selection of
– Dying Cockroaches x20 OYO
– LBC x20 OYO
– American Hammer x20 OYO
– Mountain Climbers x20 OYO
– After each round, we knocked down 10 Monkey Humpers for fun.
– Repeato x2

Next we mosied to the Place De ‘Art for some Dips and Step Ups… although we just skipped the step up part. At this point YHC was getting a bit fuzzy. Probably left over head cheese from Monday. As I instructed “the next exercise is the squat”, I was reminded that what I was doing was actually called a Dip. So from know on, this shall now be known as the Arm Squat.

– Arm Squats/Dips (whatever) x20, x15, x10

Next was the last mosey back to the to the pavilion where we circled up around the Rotary Wheel for some people’s choice Mary. Everyone had their favorites. We especially loved Spiderman reprise on Stroganoff’s classic flutter kicks (for the record, YHC had to carry my abs home in a plastic bucket). #NotNice

Finally we wrapped up with…. OH CRAP! Forgot the Namorama. Sorry guys, you all get your money back next week. So we finished up with Announcerama and BOM.

Prayer requests for Roscoe and his CMPD brothers who are doing the hard work of maintaining order in our chaotic community. Roscoe also asked that we keep his friend Basil in our prayers. He is in critical condition. We also keep Floppy Disk’s and his M in our prayers as she deals with medical issues. EZ Rider’s friend who is battling colon cancer. Also for Bandit’s mom who is dealing with pulmonary problems and undergoing tests. Also a request from Squirt (sorry bother, I missed the details on this so send me a note and I will update this).

Later today Stroganoff reminded us why F3 has made a difference for so many of us, and himself especially. It was one of those days that he (perhaps many others) would have preferred to snuggle in their fart sacks making their way to the AO in the 0530 gloom. While he was not feeling it, he went anyway and the group pushed him. #ISI #Accountability #I2 I hear you Stroganoff!!! Aye!

Great work by everyone!!

Cetirizine Difficiency

September 19, 2016 / / 0 Comments

After dragging around some kind of head cheese for 5 days and being down range for some R&R, it was time to get back to my regularly scheduled program. I was looking forward to a push from my Gashouse gloom brothers. Of course, I didn’t really consider the impact of 5-day head cheese on leading my workout (especially calling cadence). Perhaps some better planning could have helped me avoid the certirizine deficiency. Or not!

Anyway… here is what happened.

Disclaimer
– I’m Not Professional
– Participate At Your Own Risk
– You are Responsible for you
– Instructions are Suggestions (I suggested everyone go home)
– Modify As Needed

Pledge

Warm Up
– SSH x 20
– Squat x 20
– Toy Solider x 15
– LBC x 15
– Don Quixote x 10
– Mericans x 10
– Repeato x1 (in reverse order)

After a mosey to Martha’s parking lot, we hit Four Corners IC
– Dying Cockroaches x20
– LBC x20
– American Hammer x20
– Mountain Climbers x20

After a very short mosey down the parking lot, YHC goes all Oklahoma on the PAX (that is Omaha for all you Peyton Manning fans) and starts making stuff up. The next exercise is…
– Wall sit w/ motorcade fight club (editor’s note… that is what I typed in my e-weinke. decoded = Moraccan Night Clubs). 25 IC
– Donkey Kick 7 IC
– Hip Slappers 7 IC
– Repeato x3

Next we moseyed to the picnic benches for three sets of Dips and Step Ups. Something like 20, 15, 10 dips and 25 step ups.

After a mosey back up the parking lot, it was time to partner up for some Dora 1-2-3. However, due to time constraints we went with Dora 111 instead.
– Mericans x100
– LBCs x100
– Squats x100

Final mosey back to Sno-Ball’s for some quick Mary before we wrapped up with the COT, Namorama, Announcarama, and BOM.

Prayer requests raised for friend of EZ Rider who is battling colon cancer, the Phillips family (staff of Dr. Feelgood’s) who are part of recorded gospel group – while in Tennessee her brother had a stroke, for Eva Grace (young girl in Hush Puppy’s church) who is fighting throat issues.

Really Late Backblast

September 7, 2016 / / 0 Comments

Due to total Q failure on this one, all I recall is that we did a warm up, some exercises, running, probably some Mary towards the end. Regular Bandit stuff I am sure. I also know it was a Wednesday morning and that we had 13 guys show up an get better, including Ryan Ferguson who was lucky recipient of the emotional headlock from Dr. Feelgood the day before.

10-96 @ Midoriyama

September 1, 2016 / / 0 Comments

10-96 is the police code for a crazy person (mental patient / detain suspect). The backstory is that I told Freight I would see him at Midoriyama AND pickup the shovel flag (to get the AO name carved like our other SFs). I meant I would be there at the START for the workout. However, I was not able to get out of work soon enough and battled traffic (while the regulars battled Def Leppard – regulars came out stronger for sure). When I showed up to get the SF, the PAX was just finishing up their last COP and encouraged me to get in line (in full business casual office attire) which I gladly did.

But that’s not the crazy part… When Freight asked for Qs for upcoming workouts, I volunteered. Later I thought.. “What? Am I crazy? This is one serious group of regular STUDS! Last time I worked out here I got smoked! What makes me think I can lead this group (and still walk away on my own)? I must be crazy!” So as part of my disclaimer today, YHC ensured that I stated for the record that in addition to not being professional, I was a little crazy too!

Anyway, with a storm brewing, we quickly optioned to start today’s beatdown under the picnic shelter. Here is what we did…

The Disclaimer
Plus clarification the Q (and many Midoriyama regulars) are indeed a bit crazy. Not to mention, as the PAX began to post, Mother Nature sent us a fairly significant thunder storm. Against my best advice, we all stuck around for the beatdown.

Warm Up

  • SSH x 20
  • Squat x 20
  • Toy Solider x 15
  • LBC x 15
  • Don Quixote x 10
  • Mericans x 10
  • Moraccan Nightclubs (t-claps to ToolTime for the inspiration>
  • Repeat Reverse Order (throwing in additional sets of MNC to get to 100 reps for ToolTime)

The original plan was to hit the fields for some four corners and other fun but while the rain and thunder were still pretty strong, we stayed under cover for some step ups and dips. 3 sets starting at 30 step ups/20 dips, then 25/15 and finish with 20/10.

At this point the lightening and thunder had sort of passed, but with the rain still coming down, we set out on foot for some mosey work. After a short 1/4 mile Slaw mentioned we lost one PAX. Apparantly Lil’ Sweet had his 2.0 in the car back at the shelter. Standing on the soccer field, as we looked over the hill, he was catching up, hammer down, wipers on full speed! Uh, definitely a first. Will make sure to mention that in my disclaimers going forward.

Four Corners

  • Dying Cockroaches x20
  • LBC x20
  • American Hammer x20
  • Mountain Climbers x20

Rinse and repeat 3 rounds.

Based on frequent updates from ToolTime on the clock, we began to mosey back to start. But upon Lil’ Sweet’s suggestion we immediately switched gears and decided to push his car back to the start.

With just a few minutes remaining, the last exercise was burpees until 6:15.

Wrap Up

  • COT
  • Namorama
  • BOM

There are powerful forces at work among us, in our daily lives, some trying to derail us and others working to keep us on the right track. We all have the ability to choose how we react to what life gives us. Lots of appreciation from PAX today for the bonds that are being forged here at Midoriyama, throughout the Gastonia region and across the Nation as we motivate and hold each other accountable. #ISI Glad to be here brothers!

Prayers for Blart who is recovering from prior workout. Also for Floppy’s M as they are hoping for good news on some tests. Phillipian’s 4:13

Happy Birthday Freight!

Exercise… because the zombies will eat the slow ones.

August 7, 2016 / / 0 Comments

It started off bad. YHC arrived at 0645. Apparently the zombies were there early, consumed the majority of the PAX and all FNGs who arrived earlier, then returned to their nest before the last 4 arrived.

After a full disclaimer (without legal representation), we get started. First thing to do under the threat of zombie invasion…. RUN!

So we headed south down Main Street with a quick right on Myrtle Street and ducked right again towards the track for 1 additional lap to warm up. Thanks to Kiesh for the little known facts regarding Belmont Middle School – apparently this is the only school in NC exempt from providing the standard athletic facilities – explains why the track is more of an oblong circle instead of the standard oval. In the end… doesn’t really matter… zombies are coming… slowly.

To complete our warm up we get in the following exercises…
SSH – 20 IC
Mericans – 10 IC
Don Quioxte – 10 IC
IW (not the same as Toy Soldiers) – 20 IC
Mountain Climbers – 20 IC

If you are going to defeat the enemy, sometimes its critical to live in their shoes and learn their ways (can you even live in the shoes of the undead?). So after the workout we set off on a 100 yard zombie lunge walk from the track to the picnic shelter. Not too much complaining yet, so perhaps there should be a note in the Exercise lexicon that a zombie lunge walk must be over 100 yards.

As we discovered broken glass bottles and other left over party favors, YHC felt it was only responsible to repeat the disclaimer once again. To keep ourselves fit to survive the zombie invasion we completed three rounds of the following…

Dips – 20, 15, 10 IC
Step Ups – 25, 25, 25 IC
Derkins – 10, 8, 7 IC

Next we continued with the zombie walk for another 50 yards down to the fountain for some core work…

Dying Cockroach – 10 IC
Freddie Mercury – 10 IC
LBC – 10 IC
Homer/Marge
Flutter Kicks – 10 IC
Rinse and Repeat X2

With all the zombie walking, we needed to start making some distance so we ran back up to the track where we got serious. The Zombie Relay. Similar to Outhouse’s workout a few weeks ago without the coupons. We split into two groups. First group run a lap to catch up with the second group who is lunge walking the track. Then the groups switch until we lunge walked the entire track. Could also be done with partners in a larger group. Success was achieved as the PAX began to moan like zombies.

With little rest for the legs, we take a short mosey to the concert pavilion for some Elevens on the hill. LBCs (starting at 1, going to 10) and Burps (starting at 10, going to 1).

NMM: Today was a small group at The Fighting Yank, but all present got stronger. Small groups have advantages, especially getting to know guys you don’t normally workout with. Enjoyed the fellowship and mumble chatter today. Looking forward to my next Q at this AO. Keeping Edison in our prayers as he travels with his family, and Hokie as he sets out on the last stretch of the process to adopt a child from China. Also good to meet Edison Sr. Perhaps we’ll see him with the PAX soon. Since he’s a runner, Derecho might be great place for him!

Downtown Beatdown

July 15, 2016 / / 0 Comments

As the PAX gathered Friday morning in the muggy gloom, an unnamed participant (it was WHOOPEE) suggested that instead of doing the workout this morning, it might be nice to just punt and have coffeeteria instead. Before the other 6 could be persuaded YHC figured we had better get started!

We started with the Pledge of Allegiance.

For our warm up we did the following…

SSH x20 IC
Low Slow Squats x20 IC
Toy Soldier (aka Horizontal Dying Cockroach, but without as much suck) x20 IC
Low Slow Don Quixote x 20 IC
Mericans x10 IC

All warmed up and ready to go, YHC took the PAX on a quick jog, stopping first at the car to pick up a larger than normal weinke. Actually a whiteboard, now formally known as the Wonkie. With lots of mumble chatter and references to Space Balls (I see your wonkie is as big as mine… ah yes, but does he know how to use it?).

The Thang…

To be completely transparent, I swiped this one from a recent CSPAN backblast. We continued our jog back to Main Ave and stopped at the Lieu de l’Art. With 12 exercises etched on the Wonkie, YHC explained we would complete the said exercises, then run up all levels of the parking deck, down the stairwell and circle back up at Lieu de l’Art and plank for the 6. (CSPANs version did a lap around the track instead – perhaps we’ll see this one again).

The following exercises were completed…

5 Burpees OYO
10 Mericans IC
20 Squats IC
30 CDD IC
40 SSH IC
50 LBC OYO
50 Calf Raises OYO
40 Seal Jacks IC
30 CDD IC
20 Squats IC
10 Mericans IC
5 Burpees OYO

At some point passed half way YHC changed the course to go up stairs first, and return down the parking deck. As the clock was running down quickly, we ran back to the Pavilion to complete the last 2 rounds at exactly 0615. Everyone pushed each other. We completed 440 reps and 3.5 miles of running in 45 minutes.

Keep T-Square’s and Stroganoff’s families in your prayers. Pray for our police officers and pray for our country.

As always it was an honor to lead a great group of HIM.

Bandit

Lost Sheep

July 6, 2016 / / 0 Comments

As the PAX gathered this morning there was some mumble chatter overheard regarding light attendance, possibly due to vacations. Or perhaps this week, Tuesday just felt more like Monday as many PAX were still counting sheep in their sheets. Was this going to carry over all week? Some usual participants were conspicuously missing. While the faithful finished up their minimal stretching activity, YHC called one-minute to go. Short disclaimer, skip warmup, off we go…

So we run to traffic light at Union Road and back to Old Glory at Sterling Bank for the Pledge of Allegiance. On the way we pick up 3 lost sheep. After the Pledge we continue our mosey to the Martha River’s parking lot. Under the lights and heavy humidity we work out 3 rounds of Mericans x10 IC, Toy Soliders x10 IC, Low Slow Squats x10 IC, and 8-Count Body Builders x10 IN CADENCE (t-claps on the counting Dr. Feelgood)! Sargento…. your welcome for the Mericans. Anytime baby!

Next we continue our cardio beat down with a run to pavilion for 3 rounds of Dips x10 IC and Step Ups x20 IC.

Before we could fully catch a breath, we make way to the lower fields for Four Corners (NOPE!). Just some Side-Plank Leg-Lifts (left leg x4 IC, right leg x4 IC) and Dying Cockroaches (x 10 IC). Then tracing our path backwards, we rendezvous back in the parking lot.

The next exercise was the Merican Suicide Ladder… 3 2 rounds of five 35-yard sprints with 6 Merican’s at the far end. For the second round we climbed down the ladder to 5 Merican’s at far end.

As YHC was keeping track of time, we started our last run back towards Snoballs. Oh, nice to see you Mrs. Bumgarner (or as Stroganoff yelled as we passed the future FIAs of Gastonia… “Hello Tracy!”). Half way back we pause for 3 rounds of Dericans x10, x10, x7 IC. Finally we complete our mosey back to Snoballs for a 4 minute round of People’s Choice Mary.

Total distance today… 1.6 miles. Total resting time – pretty much none. Great work by all!

Prayer Requests: Please keep T-Square in prayers as he and his family start down a difficult path after the loss of his step-daughter one week ago. Also, keep Stroganoff and his family (especially his M, Janet) in your prayers as his father-in-law recently started home hospice care.

I am grateful for all F3 has given me. Let us all remember the Quote of the Week: “Be fervent in spirit… Rejoicing in hope… Given to hospitality.” Romans 12:11-13

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