F3 Gastonia

Fitness, Fellowship, Faith

Author: Def Leppard (Page 8 of 17)

Secret to F3 at the Pub

January 23, 2020 / / 0 Comments

JJ asked for Q’s at the Pub so I chimed in for today, partly to help him out but also to be sure I got in a much needed run. On my drive down to the Pub I passed the Planet Fitness gym which had a good crowd (maybe due to New Year’s resolutions) but I started thinking about what all of those men in there were missing out on. I have heard Dredd talk about why F3 is outdoors, rain or shine, hot or cold. This prepares you for tough situations. Yesterday at the Prison Break run it was 21 degrees and today I read 28 degrees and thought to myself how much warmer this run would be compared to yesterday. Whether it is 95 degrees in the afternoon heat of Midoriyama or 31 degrees and freezing rain in Shelby last year (the coldest I have ever been),F3 men can handle it. That is one great thing about F3 I noticed today.
Smaller crowd today than usual but Roscoe comes rolling in after doing some EC and then here comes Gump who ran from his house. We were running down to Martha Rivers park and back. Roscoe and I ran and discussed F3, Whetstone, families, injuries, jobs, etc. He had to do most of the talking as I was trying to keep pace. It is always great to get to talk to F3 men. This is another great thing about F3 I noticed today.
JJ and I lamented the latest Tarheel basketball loss and then he sprinted ahead to get close to his 8 minute per mile pace. I was thinking about how I used to be one of the faster F3 Gastonia guys and how so many guys I have seen accelerate in their fitness and running. “The list is long and distinguished.” (Top Gun movie quote Slaw could recite exactly) I always appreciate when a guy accelerates. This is another great thing about F3 I noticed today.
Back at COT, we discussed prayer concerns. Dry Rub’s M, Timeframe’s M, Slaw’s health, Gump has students going to the March For Life in Washington, Roscoe’s son is having knee surgery, Breaker talked about Lynn Hamm and her struggle with cancer. Each man had a concern for our COT. Each man helped lift these requests up. I always appreciate how other F3 men are lifting up others. This is another great thing about F3 I noticed today.
I know there are probably no non-F3 guys reading this, so it is up to us F3 guys to keep EHing and help other men realize the great things about F3. It is also a reminder for us keep posting and keep connected to our guys.

Announcements: P200 Meeting Sunday, Jan. 26th at 3 pm
F3 Gastonia Advisory Board Meeting Sunday, Jan. 26th at 4 pm
Rooster Teams on Slack if interested Feb. 29th
New AO at New Hope Elementary on Wednesdays at 5:30 am with Sargento as Site Q
Whetstone Program – It is a great thing to be involved in.
Site Q’s looking for Q’s at most AO’s. Broke recently challenged us to Q somewhere new and Co Q with a new guy to help get others started Qing.

COT requests discussed above and Breaker Breaker took us out.

Disruption at Crossroads

January 6, 2020 / / 0 Comments 
 Chilly morning at Crossroads. Broke is already trying to cause "disruption" by announcing he was running 8 miles. Sister Act and Dr. Seuss ran with him. I chased Blart for 5 miles who chased Barrel Racer. Freight was the lone rucker. Come on ruckers! You know no one wants to ruck alone! Ooompa Loompa was running around the college. After the run, a couple of guys had to leave but we added Gold Digger and Pizza Man for Q Source starting off with "A Leader causes Disruption to the Status Quo." It was a good discussion as I asked Pizza Man and Gold Digger (Little Robbie) to tell us about how training for a marathon disrupted their normal training. "Movement to advantage" will disrupt the status quo in your life. F3 has certainly disrupted my life for the better in every way.
 I would also like to take this chance to say a few things to all of the F3 Gastonia Pax. A special thanks to Stroganoff for selecting me to be the Nantan for 2020. I consider it a privilege to be a part of such a great group of men! Thanks to Freight for many things, but mainly he kept me posting in the early days at Midoriyama with his special wit. Thanks to my Shieldlock guys Slaw and Sister Act for pushing me and holding me accountable every day. Thanks to all of the Pax who have helped F3 Gastonia invigorate so many men in all areas of their lives. Keep connecting with our workout guys especially FNG's. As Dredd says ALR. Ask. Listen. Remember. The Q Source topic this week said a great leader's legacy is built on love so let's pass that along to the guys we post with. Thanks so much and see you in the gloom!

Announcements: A big thanks to all involved in the (after) Christmas Party. It was a blast. New AO Wednesday, January 8th at New Hope Elementary at 5:30 am with Sargento as Site Q for a Bootcamp. Lots of names being discussed. Show to know.

Prayer Requests: Stroganoff is sick. Short Sale is sick. Timeframe’s M. Dry Rub’s M. Sister Act’s grandmother passed away. Teacher’s and kids going back to school (Seuss and Digger). Oompa took us out!

Joy and Peace and Cold

December 20, 2019 / / 0 Comments

11 strong showed up a cold 26 degree morning in Downtown Gastonia. Here is how it went.
Warm Up
5 Burpees OYO, Goofballs x 10 IC, Don Q’s x 10 IC, Calf Raises x 10, Squats x 10 IC
Pledge
Mosey across bridge past Courthouse to the DSS parking lot stairs.
Partner up for SPAM (Stairs Partner Ab Merkins) I made the name up but “borrowed” the routine from Stroganoff.
Partner 1 runs up the stairs and does 10 Merkins and runs back down while Partner 2 does Flutter kicks until each partner does 3 sets. Switch the exercise to Squats for 3 sets each, then Freddie Mercuries for 3 sets each.
Mosey back across the bridge to the parking deck top floor.
Set up cones and the bluetooth speaker for Reducing Time Sprints. Starting with 10 second intervals with 8 seconds of rest for 3 sets then reducing time to 9 seconds for 3 sets then 8 seconds (lost a few guys) for 3 more sets then 7 seconds (lost a few more) and then 6 seconds with only Orangeman and Virus still beating the timer. Virus was rolling. While we caught our breath on the top floor of the parking deck I talked about two words that are used frequently around this time of year. Joy and Peace. I had to admit that I haven’t been too “happy” lately about several things but I am trying to keep an attitude of Joy and Peace. It has been said often that being “happy” is based on your current circumstances whereas Joy and Peace are deeper feelings that aren’t shaken by your current circumstances. I shared of people I have seen who had the Joy and Peace in absolutely horrible circumstances. I am striving to be that kind of person and we all should. Mosey back to the flag.
A few minutes left for Lindsays on the benches (I said benches):
30 Dips/10 LBC’s
25 Dips/15 LBC’s
20 Dips/20 LBC’s
15 Dips/25 LBC’s
Stopped for time.

Announcements: Not so CSAUP CSAUP Saturday December 21st at 5 am at Folsom, 5:30 at Yank and Gashouse.
Convergence on December 28th at Gashouse at 7am
After Christmas F3 Gastonia Party on January 4th at Lewis Farms.

COT: Dry Rub’s M, Orangeman’s mom, special request for Easy Rider’s son. You don’t always know who may need lifting up but Easy Rider shared with us about his son needing prayer and also he and his M needing it as well as they deal with their son. It was great to have a group of guys lift up their brother as he deals with some of the things this world throws at us. It is also great for a big strong guy to be willing to say he needs some help. Thanks Easy Rider. Bedpan took us out in prayer. Thanks to all of the guys who showed on this cold morning. It was a pleasure!

Christmas Memories

December 20, 2019 / / 0 Comments

I’m trying to get in the Christmas spirit and it seems like everything is fighting against me this year. So since I had the Q at the regions premier JV afternoon workout, I decided to make a Christmas playlist, hook up the Bluetooth speaker and celebrate the Christmas season.
Warmup
SSH x 10 IC, Toy Soldiers x 10 IC, Hillbillies x 10 IC, Squats x 10 IC

Mosey to the small soccer field for the 12 Days of Christmas while listening to some traditional Christmas music (Manheim Steamroller, Transiberian Orchestra, Charlie Brown Christmas and Porky Pig). Some claimed the music was too loud but most enjoyed the sounds of the season.
On the first day of Christmas my true love gave to me “A lap around the soccer field”, etc., etc., etc.
2 Decline Merkins in cadence on bleachers called by Freight
3 Dips in cadence on bleachers called by Sister Act who is new to Midoriyama (great to have him)
4 Step Ups each leg on bleachers
5 Burpess OYO
6 Low Slow Squats called by Blart
7 Merkins in cadence called by Tater Hole
8 Dying Cockroaches in cadence called by Swimmer
8 Little Baby Flutter Crunches in cadence called by Tiger
10 Big Boy Sit Ups called by Dr. Seuss
11 Mountain Climbers in cadence
12 CDD’s in cadence
After each lap around the field I asked each guy to tell a Christmas memory from their past and we had some great ones. My Mamaw Wells after dinner would always say, “Get the Elvis album, It’s time to dance.” Here are a few from the guys: One of Freight’s family members always brought another family member an unwrapped six pack of Schlitz beer. The recent Slaw Christmas tree incident at Sister Act’s house where somehow the tree limbs gave Slaw a wedgie as SA’s M and girls were driving by was a fun one. Tater Hole wasn’t allowed out of his room on Christmas Eve so a bucket was necessary for “bodily functions”. Seuss had to help clean up his grandparents house and this sometimes required scaffolding. Tiger and Swimmer had some mischievous activities going on with some cousins and of course Blart and Ash Pond fighting over Casio watches.
Back to the flag

Announcements: Not So CSAUP December 21st 5 am at Folsom, 5:30 at Yank and Gashouse
Convergence December 28th 7:00 at Gashouse
After Christmas Party at Lewis Farms on January 4th

COT Remember Tiger’s dad, Stroganoff’s MIL, Broke’s wife, My son Logan had Mono but is feeling a little better. Oompa Loompa took us out.

** It was great to be out with the guys today. For some reason, I seemed to be laughing most of the workout. The mumblechatter seemed extra funny today, even the CDD jokes! Guys telling funny Christmas stories about friends and families. Guys saying the wrong ages in Nameorama. Guys calling me and Oompa old. Guys making fun of exercise form. It was a fun time!

Crowded at Crossroads

December 18, 2019 / / 0 Comments

MDub not feeling well so he asked someone to take the Prison Break Q (not Crossroads, Q Fail) so as I arrived I announced I would take it. It is a pretty cold morning around 30 degrees. I have seen Sparky, Dr. Seuss and Sister Act running pretty fast near the Courthouse on my way in. I heard Volt and Kingpin are already out there. We have 2 FNG’s invited by Sparky and here he comes back to ruck with them. Seuss and SA keep going their usual fast pace toward the college. Broke started slow and then passed everybody before we got to the college. Must’ve had a lot of caffeine. Slaw tries to chase Broke. Me, Blart and Montross try to chase Slaw. We see Oompa already running at the college. The FNG’s are rucking with Big Pappy, Wichita and Sparky. Several did EC, Some ran 5. Some ran less than 5. Some rucked. Some walked. Initial count was 19 but a recount revealed a total of 18 for Prison Break! That has to be close to a record! Nice work guys! FNG’s: Brent Green is named LB (short for Luke Bryan I believe). Jonathon Bates is named Callahan from his work in Auto Parts (Tommy Boy movie reference, I saw that one).

We Covered Dallas

December 4, 2019 / / 0 Comments

Medicine Woman wasn’t feeling well so I hijacked the Q for the premier Dallas Wednesday running AO. Arriving a few minutes before 5:30 am and Sparky and Seuss were on their way towards uptown Dallas. Me, Broke and Oompa took off toward the college where we saw Hacksaw going towards Folsom. We crossed paths with Roundup and then Doodles. Tater Hole was rolling through the college somewhere. Broke, as he is famous for, pulled me to my fastest pace in a while. I almost didn’t show but I am always glad when I do.

Announcements: Bring toys for Boys and Girls Club to all Saturday AO’s this week, Convergence at Gashouse (Schiele Museum) on Dec. 28th at 7 am, After-Christmas F3 Gastonia Party at Lewis Farms on January 4th.

Remember Broke’s M, Tiger’s Dad, Dry Rub’s M, Freight’s grandfather and family.

COT: Doodles took us out!

Traditions at Mt. Hollywood

December 2, 2019 / / 0 Comments

14 Strong men started the warmup in the premier workout spot in Mount Holly. Cool and breezy morning. Let’s get after it!
Warmup
SSH x 15
Right over left x 10
Left over right x 10
Cotton Pickers x 10
MNC’s x 15

Mosey to the Presbyterian Church’s well-lit back parking lot.
Count off to partner up. What’s this? Only 13, we lost one somewhere! Must have been a Sparky (bathroom) situation!
Partner 1 runs back to the parking lot entrance for 10 Merkins and returns while Partner 2 does Flutter Kicks AMRAP, 2 sets each.
Then CDD’s, Plank, Squats, SSH all 2 sets each. I must say the old Merkin form was pretty close to perfect! Ask Sister Act. He’ll tell you! Slaw’s unnamed partner seemed to not be in that big of a hurry and was close to last to finish each time! Red Ribbon, Pillager, Shell Shock and Freon were leading the way on these. Speedy!

Mosey to BB&T wall for Rugby Sprints. Exercise until I say “Sprint” then sprint across parking lot, sprint back across lot then walk back across lot.

Between 5 and 15 reps of theses Exercises were performed:
Mike Tyson’s
Imperial Walkers
Plank Jacks
Toy Soldiers (Slaw was waiting on me to mess these up)
LBFC’s (Sister Act was mad about these, I blame Freight)
Mike Tyson’s again.

Mosey back to the school benches for 80 D’s. I used to always make the joke about this being Ash Pond’s college transcript but Ash Pond has disappeared from F3 and may never be seen again so I changed the joke to be Sister Act’s college transcript to keep the joke alive. Just kidding SA!
20 Dips (single count called by Slaw), 20 Dollies (single count called by Sister Act), 20 Dying cockroaches IC (called by Broke), 20 Derkins (single count called by Tesla).

Word about establishing faith traditions for your family during this holiday season. Lead your family in these. If you don’t really have any holiday faith traditions, start this year.

Back to the shovel flag which was blown down by the breeze. Broke picked it up.
Pledge

Announcements:
Convergence on December 28th at Gashouse at 7:00 am
Christmas Party at Lewis Farms on January 4th, likely RSVP.
Keep pushing on the 40/50 challenge.
Encouraged the guys to bring in some FNG’s to Mt. Hollywood and help Broke out with the Q schedule.

COT. Remembered the prayer requests made. Tiger’s dad. Broke’s M. Tiger took us out.

*NMM I found out Tesla will be Double Respect this week so congratulations to him. There are not very many Double Respects that can make it through an F3 workout or are even willing to try! Pillager shows up without his beard and we thought we had a new guy. He looks very young! Buckeye ran EC this morning then did the warmup then got in the Jeep and left so he may have gotten his extra credit but no backblast credit! I was a little disappointed at the lack of speed during the Rugby Sprints but a little encouragement seemed to help push things along! Thanks for the chance to lead!

Birthday Shoes

October 30, 2019 / / 0 Comments

11 strong men circled up for an afternoon Midoriyama workout with perfect weather! I was wearing my birthday shoes which are some sweet Optical White Avia Velcro Mall Walkers which I was recently gifted after the Tuna 200. My guys are so thoughtful! I just turned 55 on the 28th so let’s get started before I get any older!

Warmup: SSH x 10, Cotton Pickers x 10, Hillbillies x 10, Moroccan Night Clubs x 20.

Pledge to the American flag in Broke’s truck.

Mosey to the small soccer field
I borrowed this from F3 Pittsburgh called Sharknado.
20 Burpees, Lap around the soccer field
20 Diamond Merkins IC (yes, in cadence), Lap
20 WWII Sit Up (single count), Lap
20 Merkins IC (yes, In cadence), Lap
20 Scorpion Dry Docks IC, Lap
Rinse and Repeat (Yes I said Repeat)
Most were through with their second set when I called time on that. Dr. Seuss and Sister Act were leading the way on that one.

Slow mosey to the blocks in the woods. Some got half-blocks. Some got paver blocks. Some got 2 bricks. Slaw got a 45 lb. iron bar!
Curls x 55 with Sister Act calling. He had on his muscle shirt for all to see the pythons! It looked like he may have also been a bit cold! I suggest band aids for protection and I believe Freight will agree with me on this!
On your six for Chest Presses x 55 called by Slaw. I’m sure he wanted to take off his shirt but we were on the itchy grass!
Triceps Extensions x 55 called by Tater Hole who is sneaky strong and very young!
Another round of Curls x 55 and that’s about all the block work I can do!
I talked about the 55 reps we did as representing a year of my life and how the years go by so quickly so make each one count. Even if you feel like you don’t have a big area of influence, influence the ones you are around in a positive way!

Mosey to the playground.
3 pull-ups, 10 LBC’s, 15 CDD’s for 3 sets!
Time was running short so I changed to pullups to 3 instead of the usual 5. You’re welcome! (It may have been because I could only do 3).

Mosey back to the start.

Announcements: Rotary Pavilion Chili Cook-off Fundraiser, Sargento has tickets and several of our guys are entered.
F3 Impact Challenge is still going on. Check out the Pre-blast I sent out before last week and record activities on the f3savannah web site for our region.

Preblast for F3 Impact Challenge

F3 Impact Challenge

COT
Prayer requests, Broke’s Sister-in-law and my friend Jimmy. Prayer by Stroganoff. Thank you sir!

*NMM Strong group today as usual. There was some discussion about me going to Q school as I did favor the shoulder work today more than usual. It can be tricky coming up with a Weinke that works for all of the manly men of Midoriyama but this one seemed to give everyone enough. Great to see Sargento and Stroganoff out in the afternoon gloom! The new shoes seemed to work ok but were much too clean for Midoriyama. I’ll be saving those for special trips to Jackson’s cafeteria around 4:00 p.m. with Oompa and Seuss!

Preblast for F3 Impact Challenge

October 21, 2019 / / 0 Comments

@F3Gastonia

Modeled after the overwhelming success of the IronPAX challenge, F3 Coastal Empire has put together a challenge that will test your Region’s ability to give back to the community. We’ve proven that we can challenge each other physically. Here is a challenge that tests your ability to serve.

This challenge will be focused on 3rdF activities. There will be two challenges lasting 2 weeks each. The first challenge will be revealed on Sunday, 10/20. Pro tip: Get Creative once the challenge is released.

Let’s try this 3rd F challenge for the next 4 weeks. List your donations on their website www.f3savannah.com using F3 Gastonia region. If you prefer, we will also collect non-perishable food items for Mt. Holly CRO. Site Q’s collect and I will pick up and deliver. You can also follow on F3 Impact Challenge on Twitter.

Examples for first challenge:
Buying popcorn from the boyscouts. Donating jackets to goodwill. Collecting money as a group for a local charity. Canned food drive for your local food bank. Rounding up at the grocery store for charity. Unacceptable examples: not participating.

https://youtu.be/puIFL5o4wHY
Here we go! Basic instructions on the challenge. Currently 18 Regions signed up. Where are you?

Forecasts are not reliable

October 21, 2019 / / 0 Comments

As I was checking the forecast for early Sunday morning, I saw 80% chance of rain. I had the Q so I was geared up for a sloppy few miles but the rain never came. 11 strong men resisted the fartsack and the forecast and showed up to run. Pizza Man was running like he was on fire this morning. Seuss and SA were rolling along very quickly. Broke and Slaw were not too far behind with Blart chasing them. Tyson and Hulka were getting in a few fast miles before their half marathon next week. Medicine Woman and me were trying to keep the others in our sights. Mayor was doing some hill work so everyone got better today.
Q Source this week was about schooling. As High Impact Men we should always be STRIVING to get better and be more educated. Our Nantan always has a book or 5 to recommend. Podcasts are becoming an easy way to get more insight. Many of us attend churches where schooling is available. Let’s also remember to continue to listen to the men who have poured life lessons into you. I read a list of names of men who have helped me in many aspects of my life. It was my list. Think about the ones on your list but also STRIVE to be on someone else’s list. That will be a part of the “Leave Right” quadrant of your life!

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