Author: Bubba Sparxxx (Page 6 of 8)

🎄 🎅 🎄 🎅 🎄 🎅 🎄🎅 🎄 🎅 🎄
🎅 🎄 🎅 🎄 🎅 🎄🎅🎄 🎅 🎄 🎅
🎄 🎅 🎄 🎅 🎄🎅 🎄🎅 🎄 🎅 🎄

Eat, Drink, & Be Merry!

What:  Annual F3-Gastonia Christmas Party

When:  December 11th, at 6 PM (7 PM meal)

Where:  Lewis Farm , 330 Lewis Rd, Gastonia, NC 28054

Who:  PAX and significant other / guest  (book your babysitters now!)

Dress:  Dressy Casual / Holiday Festive

Food & Drink:  Buffet-style with smoked meat cooked by our own PAX-Chefs, potluck sides and desserts.   Drinks – BYOB.

Cost:  $10 per PAX/couple

What to bring:    (see link below) and BYOB

Important:  Please take a moment to click the link below to:

• HC (RSVP) to help us get a headcount
• Help us know who will be bringing what
• Sign-up to bring food items
• Sign-up to bring non-food items

Link:  HC/RSVP, Sign-Up for Potluck & Other Items

Things to look forward to on this special evening, besides a delicious meal, sparkling dinner mumblechatter, and the company of the PAX and their special guests are:

• Nan’tan Remarks
• Awards Ceremony
• Music
• Dancing
• Karaoke
• A highly-entertaining M.C.

Note:  Dinner will be served at 7:00pm, but please plan to arrive early (6:00pm-6:30pm), to have enough time to set up your potluck item on the buffet table, and to mingle, too.

Hope to see you there!

WARM-UP

• SSH, Air Presses, 4-count Slow Squats, & that Plank-Stretchy-thing

THE THANG

• BLIMPS
  • Used the streetlights in Cramer Woods
  • Escalator-ish Suicides, with cumulative exercises, performed at each streetlight, then run back to the first streetlight.
  • ‘B’ – burpees 5x, ‘L’ – lunges 10x (count one), ‘I’ – imperial walkers 15x (count one), ‘M’ – merkins 20x, ‘P’ – plank jacks 25x, ‘S’ – squats 30x
  • On each return trip to the first streetlight, knock out 10 LBCs
  • BTW, for future reference:  The streetlights are spaced WAAAAY further apart than the telephone poles are on the 8th Street hill at The Goat.
  • We probably knocked out over 2 miles on this routine, alone.

• B.O.M.B.S.
  • Partner work along the front of the school
  • Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x).
  • For each run, we went from StartEx to the end of the school’s canopy and back.

• MARY for about 2min

TIME!

COT

Pledge

Announcements

• Christmastown 5k in Mcadenville  11/27
• Blood drive, Nov 10  Sign Up!
• Extinction Run, 11/6,   Benefits Gaston County Young Life  (need more runners to sign up!)
• 40-day Challenge
• Rudolph’s farewell Q – 11/13 @ Gashouse
• BOS’ Beer Run, on Black Friday (stay tuned for more details)
• CHAD 1000 on Nov 11
  • All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives.
  • Read more about it here: https://chad1000x.com/
•  F3 Nation Give 2 Give  fundraiser opens 11/1 and will be open through end of November.
  • Purpose/Mission:
    • Continue supporting the growth of F3 Nation
    • Create a sustainable future for F3 and F3 Foundation
    • Grant more monies to local communities/organizations in need throughout F3’s footprint

Prayer Requests

• Pillager’s surgery and quick recovery
• Queso’s knee and MRI
• Happy (belated) birthday to Nutria !
• Pax on IR
• Pax looking for jobs (YHC has been taken off of this list, as of Tuesday)
• From YHC to the PAX – Gratitude for the prayers, support, and assistance during my job search.
• Upcoming VQ! – Tricycle will lead the beatdown on Nov 11th at the The Goat.  Post to support him!

Nutria took us out in prayer.

Name-O-Rama on Twitter

Thankful for the opportunity to lead,

—-Bubba Sparxxx

• The Cooper:
  • Set of (10 burpees, 10 American Hammers, 10 Merkins).  Run a full loop around the parking lot.  Reduce reps to 9/9/9, all the way down to  1/1/1 of each.
• Escalator
  • Complete first exercise.  Run a full loop of the parking lot.  Add on the next exercise in the sequence after each run.
  • Sequence of exercises was:  (10TuckJumps, 15Dips, 20TouchNGo, 25 Rocky B’s, 30 StepUps)
• MerkinJax Mountain:
  • Up the mountain:  1Merkin/4 Plankjacks, 2 Merkins/8 Plankjacks, 3 Merkins/12 Plankjacks, 4 Merkins,/16 Plankjacks, 5 Merkins/20 Plankjacks.
  • Back down the Mountain, with 4 Merkins/16 Plankjacks, and so on…
• Mary
  • American Hammers
  • LBCs

TIME!

COT

Pledge

Announcements

• Christmastown 5k in Mcadenville  11/27
• Blood drive, Nov 10
• Extinction Run Nov 6
• 40-day Challenge
• CHAD 1000 on Nov 11
  • All proceeds of the Chad 1000X fundraiser will go to support Veteran Mental Health Initiatives.
  • Read more about it here: https://chad1000x.com/
• South Pointe HS men’s soccer playoffs This Mon night (Nov 1) (Radar’s 2.0 is playing)
•  F3 Nation Give 2 Give  fundraiser opens 11/1 and will be open through end of November.
  • Purpose/Mission:
    • Continue supporting the growth of F3 Nation
    • Create a sustainable future for F3 and F3 Foundation
    • Grant more monies to local communities/organizations in need throughout F3’s footprint
• Rudolph’s farewell Q – 11/13 @ Gashouse

Name-o-Rama  on Twitter

Prayer requests

• PAX lookin’ for jobs
• PAX on IR
• Pillager’s recovery from surgery
• Those who we may not always remember during COT, but still need our ongoing thoughts and prayers.

Freon took us out

Thrilled to have the opportunity to Q the workout with this group of HIMs!

—Bubba Sparxxx

3 ran, 2 Rucked

QSource:

• Sua Sponte  – Latin:  “of his own accord”
• “A Man who has been Freed to Lead”
• Sua Sponte on F3 Nation’s QSource Site

We also discussed:

• How F3-Gastonia can and might drive an increased level of Sua Sponte across more PAX
• How F3-Gastonia might increase the # of PAX who receive and internalize the QSource message and leadership development, to further F3’s mission:
  • Mission:  ” to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

COT

Pledge

Announcements

Christmastown 5k
Blood drive, Nov 10
Extinction Run
40-day Challenge

Prayer requests
Roscoe’s father-in-law health
Stroganoff’s friend recovery

Name-o-Rama

Stroganoff took us out

Thank for the opportunity to lead, and for the high level of engagement in the QSource discussion.

—Bubba Sparxxx

It was about the right time for an Ab-focused workout, so the 10 of us did just that.

WARM-UP

• Alarm Clocks w/ Jump
• Yoga Cobra Ab Stretch
• Yoga Hamstring/Glute Stretch
• Burpees

THE THANG

• Circle up on the basketball court for the following AMRAP routine:
  • 20 LBCs
  • 20 Freddie Mercs
  • 20 High Crunches
  • 10 Reverse Crunches
  • 10 Pulse-Ups
  • 10 Infinity Circles /  Flutter Kicks / Windshield Wipers
  • 10 Side Elbow-Plank Rotations  /  Nolan Ryans
  • 10 Side Bridges on Elbows
  • 10 Body Saw (Elbow-Plank position)
  • Mosey one Lap on the track, stopping for exercises, IC:   10 Merkins at 100m mark, 10 Burpees @ 200m mark, 20 Squats @ 300m mark
• Repeat the above set
• We made it three times through this routine (due to time, we skipped the last track run, but still did the Merkins, Burpees, and Squats) and then it was:
• Time!
  

  ---

  COT

   

• Pledge

   

• Announcements
  • Extinction Run – Nov 6
  • Christmastown 5k
  • Red Cross Blood Drive for F3, Family, and Friends at South Point United Methodist Church,   November 10th
  • Two VQ’s coming up a the at Yank in October –  Rebar and Gator
  • 2ndF event at Primal

   

• Prayer Requests
  • Bourbon Chasers
  • Elbows  (from the asphalt-grinding that was inflicted upon them this morning)
  • Nation for unity
  • PAX on IR
  • PAX looking for jobs  (YHC included!)
  • Nutria’s family – traveling (and prayers for Nutria himself, who will be handling 5 of his kids on his own.)

   

• Name-O-Rama
• Prayer

Thanks for the opportunity to lead !

—-Bubba Sparxxx

There were 12 PAX at The Goat on Sep 30th.

Props to Noonan who, in his first week, has posted 3 times and pushed a lot of rocks!

WARM-UP

• Moroccan Nightclubs, Burpees, Air Presses

THE THANG

• BLIMPS, SUICIDE-style
  • FD To light poles
  • Kind of Escalator-ish suicides, with cumulative exercises, performed at each lightpole.
  • ‘B’ – burpees 5x, ‘L’ – lunges 10x (count one), ‘I’ – imperial walkers 15x (count one), ‘M’ – merkins 20x, ‘P’ – plank jacks 25x, ‘S’ – squats 30x

• B.O.M.B.S.   Partner Work @ Mayworth’s   &   Hill
  • Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x).

A little bit of Mary

Time!

COT

Pledge

Announcements

• Convergence Downtown 10/2/21 @ 07:00 (1,2, & 3rd F) / IPC will be conducted @ Convergence
• Extinction Run – Nov 6
• Christmastown 5k
• Red Cross Blood Drive for F3, Family, and Friends at South Point United Methodist Church,   November 10th
• Two VQ’s coming up a the at Yank in October.
• Tequila Sunrise has 2 options tomorrow:
  • Option1 show up at 5:15 for the IPC Week 4.
  • Option 2 meet at 5:30, regular time for a modified IPC, led by Orangeman.

Prayer Requests

• Pillager’s surgery and quick recovery
• BOS’ sister
• Flintstone’s sister
• YHC’s neighbor – illness

Nutria took us out in prayer.

Name-O-Rama

Link to Name-O-Rama on Twitter

—-Bubba Sparxxx

There were 11 total for The Yank (8) & The Bunker (3) on the morning of 9/11.   We welcomed an FNG, Jeff Rhyne, who will now be known to the PAX as “Rug Burn”  w/Respect!

WARM-UP

• Alarm Clocks, Burpees, Arm Circles, High Knees, Yoga-ish Hamstring/Glute Stretch

THE THANG

• 4×10 and Hill-Run behind Main Street (Old Mill Hill)  – (10 Burpees, 10 Ski Abs, 10 Tuck Jumps, 10 Merkins),  Hard Run up the Hill, (Repeato 3x)
• Mosey to Stowe Park
• 11’s     Mike Tysons and Dying Cockroaches, run the path from Myrtle to Pavillion
• Jacob’s Ladder:  Hard Run up hill, Burpees at the top, increasing burpee reps from one to ten;  Two Deep squats at bottom each time
• AMRAP – 15min, at Pavillion:  10 CDD, 15 PlankJacks, 20 Bird-dogs, 25 FredMercs , 30 Calf Raises.  Run path, Stairs to Main St and back
• 22 Merkins in remembrance

Along the way, we also discussed the Five Principles of F3, as well as the meaning and the need for Preparedness:  Get Right, Live Right, Lead Right, and Leave Right.   Finding and doing hard things strengthens your “muscles” of  perseverance and resilience.

COT

Pledge

Moment of Silence for 9/11, on the 20-yr anniversary.

Announcements

• JJ5k – Fundraiser and 5k Trail Run in Stanley Link to JJ5k
• Extinction Run

Prayer Requests

• Praise for Tooth Fairy’ daughter’s Spina Bifida improvement
• Voodoo’s old college roommate’s daughter and nanny in serious accident
• Our Nation and the ones we lost from 9/11
• Those who stepped to help on 9/11 and afterwards

Orangeman took us out in prayer.

Name-O-Rama

Link to Name-O-Rama on Twitter

—-Bubba Sparxxx

There was a great turnout at The Ricky Bobby today – 16 PAX and YHC.    There was a good mix of stalwarts and PAX that YHC hasn’t seen for a while.

This turnout is likely the result of the AO-hyping that Nutria does on Slack each Tuesday evening, ever since he took over the reins as SiteQ at TRB.

“No FNGs.”   (After writing that phrase in yet another Backblast, it concerns me that we haven’t had too many FNGs out recently, as far as I know.)

Questions for all PAX to reflect on (YHC included):

• • On what date did the last guy you EH’d post as an FNG?
  • Which guy in your life really needs you to EH him today, to help him transform himself into a HIM?   Will you approach him today, even if you already have?

WARM-UP

• Alarm Clocks  (Man, the PAX really love these!)
• Little Arm Circles forward (IC)
• Little Arm Circles backward (IC)
• Burpees (IC)

Mosey over to the field for…

THE THANG

Vicious Circle

• PAX circled up on the perimeter of the Vicious circle (marked by cones).
• Two PAX posted up in the center of the circle, where they found a 45 rucksack, and a 30lb ruckplate.
  • PAX 1 does 30 overhead presses with the 30lb ruckplate
  • PAX 2 does 20 kettlebell swings with the 45lb rucksack
  • PAX 1 & 2 switch exercises
• While the two PAX complete the exercises, the PAX on the circle continually moved in a counter-clockwise direction, with a movement that YHC called.
  • Bear Crawl
  • Lunge Walk
  • NUR
  • Broad Jumps
  • Runner Skips
  • ButtKickers
• When the two PAX completed their set, they went and tagged in two new PAX from the circle.
• As a new set of 2 PAX started their exercises, YHC called a different movement for the Circle PAX.
• Continue until everyone has been in the Center once.
• Kudos to Boudin, who jumped in the center of the circle for an extra set, to prevent the final remaining solo PAX from being alone.

Mosey into Cramer Woods

Burpees / Merkins / Fun-with-Hills

• At the speed bump downhill of Sargento’s house, the PAX knocked out:
• 3 Burpees (IC)
• 6 Merkins (IC – Three 4-count Merkins  = 6 Total)
• Sprint up the Hill from speed bump to the stop sign  (According to the infallible Google Maps, this run was approximately100 yards.)
• The PAX got three reps of this routine in, before heading back.

Monkey Humpers

• Done in the general direction of Sargento’s house.

Mosey back to school

Mary

• Flutters
• Penguin Taps
• Plank Jacks
• Obliques
• Something Else

During Mary, the PAX gave a warm welcome to M Breaker Breaker as she made her way into the school for today’s classes.

Time !

COT

Pledge

Announcements

• Labor Day Joint Workout @ McAdenville Sept 6th, 7am, joining Sandlot and Mt. Hollywood AOs
• Register for the JJ5k in Stanley on Sat Sep 25th. The race supports a scholarship for a high school student.
• Register for the  ChristmasTown 5k in McAdenville, Nov 27th
• IronPAX begins soon.  AOs to host TBD
• Support Dr. Seuss and Round Up in a fundraiser run:  2 miles every hour in Dallas.   Bring donations and then run or hangout (wish I had more specifics to share)
• Tesla reminded all PAX to write their  ______-ing  Backblasts.    I believe I heard Watts Up say that the PAX present at TRB today were all caught up on their BB’s.

Link to Name-O-Rama on Twitter

Prayer Requests

• Prayers of safety for Broke, Sargento, others at the “Hood to Coast Relay” raising money for  World Vision for Clean Water
• School starting, so prayers go out for the safety of our teachers, students, and families.
• Flintstone’s sister and her recovery.

Cinderella took us out in prayer

Thanks for the opportunity to lead!

—Bubba Sparxxx

A core group of 4 HIMs and YHC took the DRP pill and posted today for the beatdown at Bulldog.

No FNGs, so no Disclaimer. We got right to work.

WARM-UP

• SSHs (IC)
• Little Arm Circles forward (IC)
• Little Arm Circles backward (IC)
• Air Presses (IC)
• Alarm Clocks  (Lay flat, Get up, Jump up, Lay back down.  Repeato, on the Q’s call)
• Burpees (IC)

THE THANG

The PAX alternated through the following exercises.

The PAX’s coupons were in the 30lb range.

Each set consisted of anywhere between 15-40 reps of each exercise, depending on the exercise.  No advance notice of the # of reps was given.

All exercises were done in cadence.

Shoulders:

• Overhead presses w/ coupon
• Front Raises with Coupon
• Butterfly Raises w/o coupon

Core:

• Kettlebell Sit and Press w/ coupon
• LBCs
• American Hammers w/ coupon
• Pickle Pointers (Bridge )

Arms:

• Curls w/ rucksack or coupon
• Dips
• Tricep extensions w/ coupon

Chest:

• Hand-Release Merkins portion of PT Test (IC) (Goal is 42 in 2 minutes)
• Chest presses w/ coupon (benchpress-style, lying on the school’s benches)

Back:

• Dumbbell Rows with coupon
• Reverse SnowAngels
• Kettlebell Clean w/ coupon

Legs

• Goblet squats with coupon
• Overhead lunges (step back) with coupon
• Bob & Weave with coupon

Mary

• Flutter Kicks
• Windshield Wipers
• Pickle Pointers (Bridge)

COT

Announcements

• Labor Day Joint Workout @ McAdenville Sept 6th, 7am, joining Sandlot and Mt. Hollywood AOs
• Register for the JJ5k in Stanley on Sat September 25. The race supports a scholarship for a high school student.

Prayer Requests

• Prayers of safety for Broke, Sargento, others at the “Hood to Coast Relay” raising money for  World Vision for Clean Water
• School starting, so prayers go out for the safety of our teachers, students, and families
• Haiti – for people there, whose lives repeatedly and frequently get decimated by natural disasters
• Afghanistan – Especially for those living there, those temporarily there, those who have been there, and those who are no longer with us.

Pledge

Name-O-Rama

Breaker Breaker took us out in prayer

—Bubba Sparxxx

12 PAX posted at The GOAT this morning to do ALL the WORK, while enjoying the 97% humidity.

WARM UP
SSH, Arm Circles, Burpees, Alarm Clocks

Mosey to Floyd & Blackie’s entrance for…

THE THANG

Telephone Pole Run & Fun
Run up 8th St. At each light pole, alternate between sets of:
10 Burpees and 20 Single Leg Romanian Deadlifts/Squats (OYO, 10 each leg)
Run back down 8th St, alternating between sets of:
40 LBCs and 10 CBDs (OYO)

Mosey and circle up on the sidewalk near the entrance of the Goat Island Bridge for…

Four-Ex and Hill-Run
10 Burpees (IC), 10 Ski Abs (IC), 10 Tuck Jumps (OYO), 20 Merkins (IC) + Sprint Up Hill to the RR Tracks, mosey back down to start
Repeato 2x

THe PAX circled up for some Mary, and then…

Time!

COT

Pledge

Announcements
F3 Dads at Folsom, Sat, Aug 21 6:30am
JJ5k – Fundraiser and 5k Trail Run in Stanley Link to JJ5k
Goat Island Games, Aug 28
Labor Day Workout at Downtown McAdenville, Sept 6th – Combining Sandlot & Mt Holly AOs, which will both be closed that day.
Pillager announced that he is looking to pass the SiteQ baton for The GOAT

Prayer Requests
For Pillager’s Surgery and Recovery
For Tesla’s sister’s health
For those who are suffering in Afghanistan
For our Military/Veterans, previously, or currently involved in Afghanistan
For Kids and Teachers who are headed back to school, for their health
For those struggling in Haiti, after the recent 7.0 earthquake, and reeling from the previous natural disasters

Link to Name-O-Rama on Twitter

At the COT, these PAX surprised me and sang Happy Birthday for my 44th. (Yesterday evening, at our Service project at Belmont Central, YHC’s 2.0’s secretly asked a few PAX to sing it to YHC this morning.) A few local animals began howling at the sounds that a few of these PAX made, but YHC appreciated the gesture all the same!

Thanks for the opportunity to lead the workout, and for the birthday celebration! The celebration continued into Coffeeteria at at Floyd and Blackie’s where Orangeman treated YHC to coffee, and Floyd and Blackies baristas treated YHC to a blueberry muffin! What a great way to start a birthday!

YHC appreciates all you PAX and all you do!

—Bubba Sparxxx