Fitness, Fellowship, Faith

Author: BOS (Page 4 of 7)

10th F3 Anniversary Q at The Storm

My first post with F3 was on a frost covered Saturday morning with the MeCa pax in North Charlotte.  MeCa stands for Mecklenburg/ Cabarrus as it was planted to grow away from Lake Norman and Metro.  The Highland Creek neighborhood is where it all began and today has expanded through Harrisburg, Concord to Kannapolis China Grove, Mint Hill and more.  Definitely worth a clown car trip sometime.  I remember two GasHouse clown trucks rolled up there one Saturday back in the early GasHouse days.

Back to the story… We gathered at Mallard Creek Park on Saturday, February 2nd, 2013.  It was cold. I had come in unannounced, so I didn’t know anyone.  I’m not sure I liked it, but I needed it, and in a short time I was hooked.  In these ten years I have gotten to experience many things and meet many great guys I probably would not have as a sad clown.  Thanks to all of you and cheers to 10+ more!

Oh yeah, the workout…

Warm Up – 10 of Everything x 10

Side Straddle Hop x 10, Gravel Pickers x 10, Imperial Walkers x 10, Low Slow Squats x 10, LBC x 10, Toy Soliders x 10, Seal Jacks x 10, Mountain Climbers x 10, Flutters x 10, Morrocan Night Club x 10.

Mosey to school entrance Blocks or Benches

10 Step Ups Right Leg, 10 Derkins, 10 Step Ups Left Leg, 10 Dips.  Repeat-O

Mosey around school to front traffic island for a Triple Nickel

Run to top traffic island for 10 Merkins and back down to the start for 10 Plank Jacks.

Repeat 5 up & 5 down.

Mosey back to the flag as we are almost out of time and have two FNG to name.

Almost out of time.  Radar placed an online Slack order of 10 Burpees so we had to fill his request.  Now we name!

Welcome Darin Zepf now known as Ramblin Man  (Orangeman EH)

Welcome Brad King now known as Confused (Sargento EH)

Prayers for these men and their families – Wirenut, Huckleberry, Radar, Watts Up, Tiger, Breaker.  We are all going through one thing or another.  Keep pushing the rock and keep your brothers in your prayers.

Coming Soon!

Folsom Nationals this Saturday 0630

Extinction Run – March 4th 0900

Thats all I can remember.

BOS

Extinction Run III Preblast 3-4-23 Strong Like AK!

Who:  F3 PAX, Ms & 2.0s

What:  F3 Extinction Run III – You vs. You Running Challenge / Charity Fundraiser

When: 3/4/23 at 0900

Where:  Primal Brewery – 52 Ervin St. Belmont

Why:  All three Fs.  Challenge ourselves.  Cheer for each other.  Raise money for the community.

Charity: $10.00 suggested donation for Strong Like AK (Checkout www.stronglikeak.org)

Format:  One mile run against the clock; one mile at a time.  Each loop begins and ends at Primal Brewery.  From the 0900 start the first mile must be completed within the 13-minute time limit.  The second mile cannot be started until the horn sounds at the 13-minute mark.  Second mile pace and each mile following will be reduced by 15 seconds.  Mile two must be completed within 12:45 time limit, mile three within 12:30 and so on. Runner must meet the time limit to proceed to the next mile.  How many miles can you run before you run out of time?  Run a 10-minute mile?  You can complete a ½ marathon before pulling into the pits to watch your brothers battle it out mile after mile.  Come challenge yourself to a run, cheer on your brothers and stay for lunch and a drink.

How long can you prevent your Extinction?

Not a runner?  Come out and Ruck or Walk.  Take a few laps and then grab a seat on the patio to cheer on our runners.  Bring some extra cash for a chance to win big in the 50/50 drawing.

On IR?  We have Volunteer positions available!

Primal Brewery will open at 10:00 for beverages and bathrooms.  Kitchen opens at 11:00.

Bring the M, the 2.0s and an FNG too!

Any questions or to volunteer, hit me up!

BOS

1/19/23 Dad’s Birthday at The Goat

Thirteen HIM joined YHC in the foggy gloom to celebrate the life and 80th birthday of my Father.  Through the workout attempts were made to reference some of the lessons that Dad shared throughout our lives together.  Many fit well in F3.  Dad always lent a hand to others.  He selflessly put others before himself.  He always picked up the six.  He liked his routine as he aged but He always lived third.  Growing up YHC didn’t recognize all of these qualities but over time and with the help of F3 it became very obvious.  He wasn’t just Dad, he was My Superman.  Last August his visitation and memorial service were the largest I’ve ever seen for someone with less than celebrity status.  The comments and conversations that were shared were amazing to hear and quite humbling at the same time.  Maybe it’s time to be more like Dad.

The party went something like this…

Warm up – Side Straddle Hops x 15.  Quick stop / No warning / Q fail.  My mind was wandering.  Imperial Walkers x 15.  Mountain Climbers x 15.  Superman-Banana x 8

Mosey to the upper lot with some high knees and butt kickers along the way.

Lot #1 Line up on one end for 20 Merkins then run to the opposite end and back for 20 LBCs. Run across and back for 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.  *Dad got a kick out of our Lexicon.  He would chuckle and shake his head at names like Crunchy Frog and Monkey Humpers.

Down the stairs for an Indian Run to stop two.   Did I mention he liked his routine?

Lot #2 Line up on one end of the parking lot for 20 Merkins then run to the opposite end and back for 20 LBCs. Run across and back for 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.

Next we took a fellowship mosey towards the island only to find the gate locked for once at the bridge.  Thats okay Dad was a quick thinker.  Lets move the party to the church/ police station parking lot.

Lot #3 Line up on one end for 20 Merkins then run to the opposite end and back for 20 LBCs. Run, 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.

Another mosey back to quite possibly the only brick parking lot AO in Gaston county for… you guessed it, one more round.  YHC let Goose (Houston, TX brother) pick the direction we ran the L shaped lot.   Lot #4 Line up on one end for 20 Merkins then run to the opposite end and back for 20 LBCs. Run, 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.

With time winding down we threw in 5 Jack Webbs for good measure and recover was called.  YHC took a few minutes to talk about Dad, his life and the importance of being there for our families and each other.  He was a healthy guy out playing golf a week before going in for a routine surgery.  A month later he was gone.

With that Slaw threw three minutes of core work at the pax while I grabbed my phone.

Welcome Goose in town from Houston, Texas.

Happy Birthday Stinky Bird!

Pledge, Announcements, Name A Rama and Prayer shut this party down.

Announcements

Jan 25th lunch at Hillbilly’s

Feb 11th Convergence @ Folsom. Bring your Pushing Rocks Team!

NEW!  Mar 4th Extinction Run (Not mentioned at time. But worth mentioning now)

An honor as always!

#My Superman 1/19/43 – 8/17/22

BOS

 

Fighting Yank 11/26/22

Seven HIM made their way to the Yank to burn off some of their Thanksgiving leftovers.  After a quick warm up in the Bunker Gavel and Main Frame headed out for a ruck/ walk tour of Belmont.  The remaining five took their own tour.  It went a little like this.

Belmont Ladder

From the Bunker run to Main and Airline – One Burpee.  Run to Nellies – One Burpee + 5 CDD.  Run to String Bean – One Burpee + 5 CDD + 10 Lunges.  Run to Woodrow – One Burpee, + 5 CDD + 10 Lunges + 25 Merkins.  Run to Glenway – One Burpee + 5 CDD + 10 Lunges + 25 Merkins + 50 Mountain Climbers.  Run to Chronicle/Police Station – One Burpee + 5 CDD + 10 Lunges + 25 Merkins + 50 Mountain Climbers + 75 Squats. Run to Chronicle Mill – One Burpee + 5 CDD + 10 Lunges + 25 Merkins + 50 Mountain Climbers + 75 Squats + 100 LBCs

At the Mill we made our way down the ramp to the empty garage.  After a quick look see we ran out back and back up to the top where we attempted a round of I go You go.  No partners so we deescalated 10 Merkins on one side of the parking lot and 10 American Hammers on the other.

Mosey back to the front for a taste of Reverse Spiderman Merkins up the stairs.  Our spidey skills were tested after the earlier merkins, burpees and CDDs.  We will revisit that another time.

Mosey back to the bunker for a quick game of tic tac toe.  This one will come back too.  Show to Know!

Quick mosey back to The Yank to meet up with Gavel and Main Frame and finish up the last 3 minutes with Mary.

 

Announcements

Speed For Need tonight.

Christmas Party Dec 3rd.  RSVP and Vote

Shirt orders are live.  Both Downtown and Goat orders have not reached minimums to go to print.

Prayers for all those traveling!

Amoeba Ruck 2022

On a cool fall morning in greater Gastonia teams gathered for the second annual Gashouse Amoeba Ruck-Off!  This time the PAX added weight by filling each sack full of canned goods to donate to Dallas Christian Ministry.

This was the plan…

Teams gathered at First ARP Church on S. Chester St. to finish loading up their canned goods and begin the mumble chatter.  Teams were finalized and instructions with pictures were handed out.  Teams grabbed the information packets, stopped listening to YHC, and began their ruck to six checkpoints before making their way to the end point at Pita Wheel.  At each check point the teams were instructed to take a team selfie, send it to YHC and complete 100 reps of the exercise called out in the instructions.  Once they finished all 6 stops it was time to race back to the finish at The Pita Wheel.  YHC estimated this to be near 8 miles depending on any shortcuts that could be found.

This is how it went…

Under the watchful eyes of the unofficial officials Balljoint and Mayor, the teams got their instruction sheets and began talking their way through their route.   At the same time the teams were talking YHC was pointing out a few details of the ruck.  Next time no packets until its time to launch.   Anyway, off they went to the locations below to get their pictures and reps in.

START = First ARP Church – 317 S. Chester St.

York Chester Middle School – 601 S. Clay St.  100 Decline Merkins

Tony’s Ice Cream – 604 E. Franklin Blvd. 100 Monkey Humpers

West Gastonia Boys & Girls Club – 310 Boyd St.  100 Australian Mountain Climbers

Hollywood Cemetery – 600 N. Broad St. 100 Burpees

Lineberger Park Vietnam Memorial – 632 E. Garrison Blvd. 100 LBCs

R.O.’s Bar-B-Q – 1318 Gaston Ave. 100 Jump Squats

FINISH = Pita Wheel – 110 S. York St.

Pictures started coming in quick as the teams worked their way through each location.  It looked neck and neck as one teams pictures trumped the others.   Nearing the finish line at Pita Wheel it was definitely a tight race.   One team coming from Lineberger Park and the other coming from York Chester Middle School.  It’s anybody’s race!  Who would it be?

Blart, Broke, Def Leppard, Sargento and Slaw?

OR

Breaker Breaker, MInivan, Roscoe and Tesla?

One team came racing into the Pita Wheel ready for a cold beverage at 1:55:18 logging 7.6 miles and earning their victory!

The second team may have been talking when YHC stated the finish line was at Pita Wheel.  And they may have overlooked the written instruction too.  With that said they returned to First ARP Church with an unofficial time of 1:45 logging 6.78 miles.

Both teams put in the work, carried lots of food and earned their victories!

In all, 194.2 lbs. of food were collected plus $60.00 to buy more for Dallas Christian Ministry.

Race supporters Gumby, Orangeman w/ 2.0 Erica and rogue pre marathon runners Flintstone and Virus came to Pita Wheel to witness the anticipated photo finish.

It was a great day.

Till next time!

BOS & Musicbox

 

CSAUP – Amoeba Ruck 10/8/22

Grab your four-man team, and a ruck sack.  Empty your steel, rocks and foam blocks out of your sack.   Fill your sack with canned goods to donate to the Dallas Christian Ministry and lets explore Gastonia!

Saturday 10/8/22 @ 0900.   Launch Point: First ARP Church (317 S. Chester St.)   Four-man teams will navigate their way to six checkpoints before pulling into the finish at Pita Wheel (110 S. York St.)

At the start you will receive a team packet containing addresses of the checkpoints and a picture of the “thing” you need to find when you get there.  With your team phone take a team selfie with the “thing” and text it back to YHC.  Now move on to the next until you hit all six.  Each checkpoint will include a few reps of one of your favorite F3 exercises,

Once you find all six checkpoints get your team back to Pita Wheel to the finish line for your weigh-in.

The team carrying the most weight will be rewarded!

FACTS:

Estimated mileage ~ 8 miles by road.   (If you are creative, it should/ could be less.)

Estimated time ~ 2.25 hours.   Back in time for lunch and a beer.

PACKING LIST:

Rucksack – This does not have to be an official GoRuck rucksack.  Grab any backpack and fill it with canned goods for the Dallas Christian Ministry.  Don’t have a backpack?  Still no excuse.  YHC has three loaners if you need one!

Hit YHC up with questions.

BOS

Monday at Sandlot 4/11/22

YHC keeps telling Flintstone that Monday is a rest day.  But with the Never Miss a Monday chant heard around town how can you not go once in a while?  So, on vacation eve YHC took the Q to start vacation off right.

Nine men joined me in starting their week off by posting at Sandlot.

Warm Up:

15 SSH / Grass Pickers / Imperial Walkers /   Plank Jacks & Moroccan Night Clubs in cadence.

Arm/Shoulder Stretch and R over L and L over R Leg stretches.

Whoopee announced a ruck/ sandbag beatdown the night before and challenged all to join him.  After seeing rucks and sandbags piled in the parking lot most of the group followed me.  Next exercise Bear Crawl the sidewalk toward Martha Rivers entrance.  Once YHC called this a few of the PAX were ready to take Whoopee up on his offer.   BC telephone pole one to pole two + 10 Merkins.  Lung walk Pole two to three + 10 Squats. BC pole three to pole four + 10 Merkins and Lunge walk pole four to five with 10 Squats.

Gather up and Indian Run the perimeter of the MR parking lot and stop at the top.  Partner up for DORA.  Our partnering was a bit of a challenge, but we got it figured out.

100 Merkins / 200 Apollo Ono / 300 American Hammers / 400 Flutters while partner runs top half of parking lot.

With this we were out of time.  YHC had to strike the Jack Webbs from the script.

Announcements:

2ndF Lunch April 21st at Ray Nathans BBQ.

Honey Hunters Baseball Sunday April 24th at 4:15 $9.00 tix.  Bring the family!

April 28 & 29 Smokey Mountain Relay

May 14 Jump Off the Rock 1/2.

MORE TO COME!!

Enjoyed it as always.   We had a great group of guys out this morning.

3/19/22 Bunker 3+2

Saturday morning at Stowe Park.  A long train was chuggin’ through.  Buckeye and Tool Time were headed out for a run.  0700 hit and Breaker Breaker took the majority of the PAX down the road for a Yank warm up while three of us made our way to the Bunker to test out this years Mental Battle WOD.   Before we got underway we spotted Doodles and Pink Floyd headed down the road in search of Breaker and the guys.  They had been caught on the wrong side of the previously mentioned train. With no luck they looped back and joined us in the Bunker.

March 27th is the Anniversary of F3 Mental Battle.

Mental Battle WOD – Each set started with statistics about mental health and workplace mental health.

Round 1 (with weight)

  • 50,000,000 adult Americans experienced mental illness in 2019.
  • 56% of employees spend time looking for another job.
  • 27,000,000 Americans with mental illness are unable to receive treatment.

Exercises are “Without weight” / “With Weight”  Reps counts were “doubled” from the stats at the intro of the round.

100 Lunges / Lunge-Curls
112 Merkins / Chest presses
54 Squats / Goblet squats

Round 2 (with weight)

  • 60% of employees do not feel their management helps them to deal with stress.
  • 33% of employees can’t afford their healthcare costs.
  • 80% of employees reported feeling emotionally drained by their work.

120 Calf Raises / Calf Raises with kettle bell
66 Lunges / Lunge Passthroughs
160 Moroccan Night Clubs / Tricep Extension

Round 3 (without weight)

  • 65% of employees find it hard to concentrate at work due the environment at work.
  • Over 60% of youth with mental illness do not receive treatment.
  • Over 60% of employees feel they don’t get paid enough to save for an emergency fund.

130 LBCs
120 Box Cutters
120 Flutters

A few more facts to finish up the WOD.

Suicide is the 10th leading cause of death in America.

22 veterans commit suicide EVERY DAY.

Last Friday at Downtown Slaughter shared that F3 had lost 9 PAX to suicide in the past year.

Next exercise is… Peoples Chair – Right leg up / Left leg up / March

Circle up – Jack Webb 1-4 x 6 followed by Monkey Humpers, Apollo Onos and Low Slow Squats x 20 IC.

Few minutes left for a round of pain from the PAX.  We tried Side Plank Leg Lifts that turned out to be something only Nutria was successful with.  American Hammers, Merkins and Freddie Mercs before it was time to return to the Yank with the rest of the PAX.

Mental struggles are all around us, and so are our F3 Brothers.  No OYO!

If you or someone you know needs immediate help, please reach out to 800-273-8255.

Til next time – BOS

Frost, Sharks and Sharts – The Goat 1/27/22

Tuesday evening YHC learned that Breaker Breaker was still limping along on IR so the Q was snagged before Dirt took the honor again.

The weather was chilly and a little frosty too so what should we do?  Keep moving!  Three showed up early for a few EC mile warm up.  Six more came sliding in right in time for warm up.

Warm Up:  15 Side Straddle Hops IC, 15 Imperial Walkers IC & 15 Grass Pickers IC.

Mosey to the first bridge.  Quick check for icy, frosty, slippery stuff.  Pretty good so NUR to the other side.

Mosey to the second bridge. Lunge walk across bridge.  May have been a little slippery for Bear Crawls…

Mosey to the back parking area for SHARKNADO.

10 Burpees & Run a lap of the parking lot. (RAL)

20 Merkins & RAL

30 American Hammers & RAL

20 Scorpion Dry Docks & RAL

30 WWII Sit Ups & RAL

Rinse and Repeat Five times.

Not too much chatter.  Some good conversation during the run portions and as always some concerning body sounds interrupted our reps.

Bubba Sparxxx & Tesla made it to the Burpees on the fifth round before time caught up to us.

The others all were well into their fourth round.

Good push by all and a great way to stay warm on a frosty 23 degree morning.

Fellowship Mosey back to the flag and time was up.

Pledge

Announcements:

Q school rescheduled – New date TBD.

Mountain Weekend Feb 18-20 Contact Sargento

Prayers:

Pillagers Father

Tesla & Family

Guys on IR

Our Country

YHC took us out in prayer.

Always a treat.

BOS

9 Years and Counting

It all started one frosty cold day in January.  The first Saturday of 2013 to be exact.  Thats the day YHC jumped into this thing we share called F3.  Nine years of Fitness, Fellowship and Faith.  Nine years of ups and downs physically, mentally and spiritually.  Nine years of checking off boxes not originally on my bucket list with the support, the badgering and bad ideas from my brothers.    Looking forward to whatever comes next.

How would you celebrate an F3 anniversary?  How about reps of nine for your 9th anniversary.   Sounds easy enough.  The reps may have been easy.  The counting was not for some reason.

The Thang –

It was a chilly 25 degree morning in Belmont and only a few cars had found their usual spots on the curb near the park.  Two guys were making their way back from their EC ruck when the vehicles started pulling in, right on time.  14 HIM present and ready to get moving.  No FNG present so we moseyed to the Bunker for our warm up.

9th Anniversary Warm up
SSH, Grass Pickers, Imp Walkers, each x 9 In cadence
Stretch Arms L/R
Stretch Legs L/R & Frt
Windmill, Plank jack, Burpee, each x 9 In cadence.  (Not all were nine.  Reprograming from the more regularly called numbers was harder than expected.)

Mosey up Main Street to the flower boxes in front of Twisted Sugar.  9 men followed YHC leaving 4 men in the Bunker for a HIPAA kettlebell swingfest.

9 Derkins IC
9 Box Jumps OYO
9 Dips IC
9 Step Ups OYO
9 Incline Merkins IC

Mosey further up Main Streety to the alley for Peoples chair
Add in some Marching
Now add in some Air presses.  That combo seemed to be a challenge for a few so we cut it short and got moving again to keep from cooling off.

Mosey to parking lot behind the Mercantile barber shop for a Four Corner Escalator x 9.
Five exercises were listed on a paper and taped to the pavement in each of the four corners.  In the first corner complete the first exercise 9 times and move to the second, the third, and the fourth.  When returning to the first corner complete the first exercise and the second before moving on to do the same at three and four.  Each lap adds to your escalator ride up.

Corner 1
Squat x9
Monkey Humper x9
SSH x9
Lunge x9
Calf Raises x9

Corner 2
LBCs x9
Flutters x9
American Hammers x9
Freddie Mercury x9
Crunchy Frog x9

Corner 3
Merkins x9
Moroccan Night Club x9
Plank Jacks x9
CDD x9
Air Press x9

Corner 4
Apollo Ono x9
Imp Walkers x9
Squat Jump x9
Mtn Climber x9
Burpees x9

The original plan was to keep everyone moving to complete 9 exercises in each corner.  With timing concerns the weinke was assembled with 5.  However, in typical F3 fashion the PAX blew through the escalator with time to spare.

Circle up!
Jack Webb 9×2  (1 merkin + 2 air presses, 2 merkins + 4 air presses, up to 9 & 18.)  Sounds easy but after the escalator above there were some shaky merkins towards the end.

Time for a few more laps on the escalator.  When asked which corner we wanted to start in Gator called out #3.  Merkins…really.  Lets go!  Everyone hit it hard.  As time began to catch us a few were just about finished up with their second escalator.  The others weren’t far behind, and neither was the train.  A short mosey back to the Yank and it was time.

 

Announcements-

2ndF Lunch Buffalo Wild Wings Jan. 19th, Mountain Retreat Feb. 18-20, Are you smarter than a 5th grader Feb. 10, GrowRuck Feb. 26

Prayer Requests-

Tesla and his Family, Students and Teacher returning to school, HIPAA’s Mom Lumpectomy, Our Country

Tesla closed us out in Prayer.

It’s been a good ride!  Can’t wait for the next bad idea. – BOS

 

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