F3 Gastonia

Fitness, Fellowship, Faith

Author: Freight (Page 26 of 31)

Brothers

March 18, 2017 / / 0 Comments

34 HIMS showed up in the rain for the Gastonia Region convergence. Tuesday 3/21 marks the 2nd anniversary of Gashouse starting. Thank you to all that put in the work to make this happen! A lot has happened over the last 2 years. Just over a year ago we became a region and have grown so much since then. We decided to start having a convergence once a quarter because so many of us barely cross paths. It was an honor to get to work with you men this morning! So Sargento and I devised a plan and I’m happy to say it worked out pretty well. It was a little iffy when the Belmont PD showed up. Some concerned neighbors thought someone let the crazies out in downtown. From their perspective a bunch of men running all around yelling in the rain normally would be cause for concern. Brownstreak and I assured the officer no harm was afoot and properly tried to put the EH on. FYI when the police approach it’s probably not a good idea to take off running even if you are starting up a series of 11’s. But hey I understand. You’ve gotta get your work done.

Warmup:

Sargento did a great job leading this crazy bunch to get us started. This is not an easy task.

Sealjacks x somewhere between 10-20ic

Morroccan Nightclubs x 20ic

Don Q’s x 10ic Wait where is Tooltime? It’s dark does anyone see him. You don’t hear him do you?!

Goofballs x 20ic To any passer by’s this must look like a group you would want to join.

Count off into 2 groups. Group 1 went with Sargento to the track and group 2 joined me at the Pavilion.

The Thang:

We had four things planned. After each group would finish we would switch.

The Track-Burpee Mile-Run a lap do 12 burpees, Rinse and repeat 4 times.

Pavilion-Crazy Lazy Dora-Partner up. Do 200 Peter Parkers in sets of 50(Partner holds a plank while you exercise. 300 Flutters in sets of 50(partner holds 6″). 400 LBC’s in sets of 50(Partner does hallelujahs)

The Hill-11’s starting with 1 squat at the bottom and 10 WWI’s at the top

Mid Field-8 cones about 10 yards apart. Bear crawl to the 1st cone and do 5 sumo squat jumps, crabwalk to the 2nd cone and do 5 sumo squat jumps. Rinse and repeat down and back.

During a few of the exchanges we met back up for some additional partner work as a whole group.Partner Derkin-both hold the plank while one partner puts his feet on the back of the other and does 20 merkins. Sqericans?-hold partners feet in the wheelbarrow position and do 20 merkins and 20 squats at the same time.

We did have a train come through so we added 5 burpee’s OYO.

We met back up under the pavilion and added in 10 Bobby Hurley’s since it’s March madness and 10 more burpee’s so Dolph would calm down.

COT :

Announcements-Mudrun 5/20, Community Run 4/8, Advisory board meeting 3/19 7:00 at On the border, Burpeethon 4/29, P200 next weekend!

Prayer Request-T Square’s family during loss, JK2’s son, All of us fathers.

Namerama-Welcome FNG’s Hayzus(he’s a carpenter you figure it out) and Midwife. Hope to see you again soon!

Pledge-Well you will have to forgive me on this one. With all that was going on I let the pledge slip by.

Around 20 nearly shut down Cherubs for breakfast.. I think a few may still be there.

Moleskin:

I’m now really excited about the next convergence. The smaller workout groups do a lot for us but it is great to be out in numbers like this every once in a while. A special thanks to Sargento for letting me Co-Q this thang with him.

So remember guys lock your shields together, carry your sword, move forward together and engage your enemies with and for each other.

Proverbs 17:17 A friend loves at all times, and a brother is born for adversity.

 

That’s how you do it

March 15, 2017 / / 0 Comments

16 strong for a cold and blustery day at Midoriyama. I’ve got to be honest my weinke was not built for this big of a crowd(your welcome for that laugh)! Modify as needed right?

Warmup:

SSH x 20ic

5 Burpees OYO

Calf Raises x 20ic

5 Burpees OYO

Let’s mosey to the soccer field and dig the big tire out of the woods!

The Thang:

So we put the tire at the end of the field. We lined up in the plank position head to foot behind it in a single file line. The first PAX jumps up and flips it twice and runs to the back of the line. Then the next PAX does the same. The line follows the tire in a bear crawl until it is your turn to flip it. We did this to one end of the field and back. So basically everyone bearcrawled the length of the field and back stopping only to flip the tire when it was your turn.

Next we had to split the group. Group one did 11’s on the hill starting with 1 squat at the bottom and 10 WWI’s at the top. Going to the top you had to NUR. Group 2 did box jump burpees(box jump on to the bleachers/jump down into a burpee) until group 1 was done then we switched. I feel like everyone enjoyed this!

Mosey back, form groups of 3 and each group gets a cement block. PAX 1 does 10 blockees, PAX 2 does wall taps and PAX 3 wall sits. We rotated through this for the next 10-15 minutes. Everyone really likes blockees. I even heard a screech owl cheering for us around the corner of the building at one point.

Circle up for Merkin(merican whatever) ring of fire, Howling Monkeys(it was funny to see everyone’s form here but I think swimmer really showed us how it’s done) and a little Boat/Canoe to finish it off.

COT:

22 for the VETS

Pledge

Announcements-Mudrun May 20th(2 people registered so far), Community run 4/8, Burpeethon 4/29(the winning team has been formed), Convergence at The Yank 3/18, Advisory board meeting 3/19, Billy Madison has a tournament bracket out

Prayer Request- Allen Tate’s family after his Grandfather passed earlier this week, Floppy’s wife’s friend passed, Def Leppard’s wife is doing better

Moleskin:

Thanks again for all of you coming out. The wind was stupid cold and I would not have done anything today if it was just up to me.

The Yard

March 5, 2017 / / 0 Comments

3 PAX started the day a little early at Folsom with a pre-workout ruck. This ruck involved a deep discussion of Jackie Chan’s career. Apparently that guy has been in everything! Pizza Man came strolling through on some P200 training. He ran from home which I think is 26.2 miles away.

When I took the Q for Folsom we were fresh off a nomads trip to MECA in which we did some grueling tennis court work. Realizing that some of the worst workouts I’ve been involved in have come from these courts I decided to create a wienke involving nothing but. Folsom has 6 in one fenced in area. It looks a lot like the yard for the prison. Now at least 9 PAX know they can still get their workout in if they have to do time!

Warmup:

SSH x 20ic

Don Q x 15ic

Seal Jacks x 10ic

Goofballs x 10ic

Mosey to the yard

The Thang:

Since it was in the 20’s we needed to warm up quick.

Sprint 1 court and do 1 burpee and sprint back, Sprint 2 courts and do 2 burpee’s and sprint     back, continue this for all 6 courts. For the Midoriyama readers that’s 21 burpees.

Next bear crawl one court and do 20 squats, crabwalk the next one and do 20 lbc’s, keep switching these for the 6 courts. 10 hip slappers on the fence and sprint back.

Next round lunge a court and do 20 merkins, duck walk the next court and do heel touch crunches, Rinse and repeat for the 6 courts. Finish with 10 Australian mtn. climbers and sprint back.

Somewhere about this time Gomer showed up giving us an even number of PAX.

Partner up for drills. Partner 1 starts at the center of the court and sprints to one corner then returns to the middle. Do this for all 4 corners of the court while always facing the net. Partner 2 holds 6″. Switch and do 3 rounds.

Keep your partner and wheel barrow switching at each court and do 5 sumo squat jumps. Wait now Gomer is leaving. He just stopped by to get warmed up for some ROTC drill test. Alright lets do it anyway and I’ll bear crawl.

Run a lap around the courts.

Next at each out of bounds line(singles and doubles) do merkins. Start with one and add 1 at each line. We did three courts I believe then switched to squats. We turned around and kept at this. Bobby Hurley’s for 2 courts, diamond merkins for 2 and Sandy V’s for 2.

Run 1 1/2 laps around the courts and head back to the flag.

Pledge

COT:

Announcement-Snowbird retreat next weekend, Mudrun May 2oth, Community Run April 8th, Burpeethon April 29th, Disc Golf at Goat Island March 11th, Convergence at the yank March 18th, After Christmas Party sometime before next Christmas maybe!

Prayer Request- JK2’s son, Def Leppard’s wife’s surgery, each other.

6 for coffeerama, JK2 took on the big pancake!

Moleskin:

During the Nantan call this week OBT talked about the types of PAX/personalities that can make up a region. I must say I am very proud of the men that make up our region. We have a little bit of everything here but all are here for each other! So keep posting, keep pushing the rock and keep EHing!

For How Long?

February 24, 2017 / / 0 Comments

With temps hitting the upper 70’s Thursday it was starting to feel like Midoriyama again. Last week we set a new record of 17 PAX to post in one day. Pizza Man put out the challenge to break it again and he was not disappointed. 18 deep for a beatdown.

Warmup:

SSH x 15ic

Don Q’s x 15ic

Morroccan Nightclubs x 15ic

Mosey to the soccer field. Since we had a few more pax a few carried a few extra blocks I brought just in case.

The Thang:

A few weeks ago Floppy brought back our old circuit training and I thought it would be a great day to do some more. I had 9 exercises to do for a length of time then 1 minute in between each round of something else(not rest). Most of the time it was sprint across the field or SSH. I never told anyone how long each round was and as many know it’s the not knowing that gets you. I was repeatedly asked “for how long” and Billy Madison kept trying to sneak a peek.

1)Bear Crawl to Merkin

2)Lunge Twist w/blocks

3)Weighted Situp

4)Curls

5)Single leg hip raise

6)Box Thruster

7)Plank Hop to Squat

8)Step ups while holding the block

Mosey back to the flag

9)Low Box Plank Stepper

Circle up-22 for the Vets

Pledge- Since I’m now coming in hot everyday I seem to have forgotten to put up the shovel flag so Slaw held it out for the pledge. Gracias Sir!

COT:

Namerama

Announcements-Get your mudrun teams together and get the info to me or Brownstreak, Community Run coming up. Let’s get out and be seen in Gtown, March 11th Disk golf at goat island, March 18th Convergence at The Fighting Yank.

Prayer Request-Our F3 brother in Grandstrand Dipstick’s family, Lil Beast’s Grandmother has a surgery coming up for cancer, YHC Grandmother fell and is in a lot of pain

Moleskin:

Great work by all today. I’m so proud to be a part of this group and to call each of you brothers! Let’s keep growing and pushing the rock.

So Many Names

January 30, 2017 / / 0 Comments

4 Gastonia Nomads went to Denver’s SVU for a 4 year anniversary convergence. Having just visited one of their other AO’s, The Mustang, not to long ago we found some familiar faces. However I was not expecting to see Justin Timberlake! That guy was everywhere. A true hustler.

The trip there and back, which is half of what the nomad experience is all about, was ripe with good conversation. Thus the name of this BB. I couldn’t pick just one idea!

Denver is full of HIM’s. A very welcoming crowd. SVU is a great neighborhood AO. They really like to run backwards up there. I was a little disappointed that the PAX from Mustang haven’t been able to get the PAX of SVU to perform the SV exercises yet but with time maybe?  I was pleased to run into an old friend I haven’t seen in years(Goodwrench). I went to school with this guy from elementary through High School. This makes two times I’ve reconnected with an old friend through F3 and traveling with the Nomads. You just never know what you will find on the road.

Baseball

January 27, 2017 / / 0 Comments

11 PAX made baseball a little more exciting at Midoriyama today by actually moving. It’s no secret that I am not a fan of the sport. I’ve tried but just cannot get in to it. I would much rather watch underwater basket weaving. Midoriyama has a lot of ball fields so I figured I might as well put them to good use.

Warmup:

Morrocan Nightclubs while we waited for all the PAX to get to the circle

SSH x 20 ic

Alternate high knees and butt kickers for a few minutes

Mosey to the baseball diamond

The Thang:

I made a bunch of cards with different hits and exercises and put them in a bag. Each PAX took a turn at bat by pulling one out. If it was indeed a hit we ran the bases and performed the exercise at that base. Multiples of the below were in the bag.

Foul ball- 40 Tri Dips at the bleacher or run the entire fence

Pop Fly(out)-10 burpees where you stand

Bunt(out)- 20 squats where you stand

Single-30 LBC’s or 20 merkins or lunge to 1st or zombie walk to 1st

Double-20 diamond merkins or 40 Freddy Mercury’s or 50 Flutter Kicks

Triple-Bear crawl from 2nd to 3rd or 20 wide arm merkins or 40 CDD’s

HR-15 sumo squat jumps or 20 LBFC’s or 15 Bobby Hurley’s

Some were pulled multiple times and a few never got pulled. All in all it worked out pretty good. We stayed moving the whole time. The only downtime was the brief time it took someone to draw another hit.

Mosey back to the flag for the pledge and 22 for the Vets.

COT:

Announcements- P200 meeting, Mudrun coming up, Frigid 5k see Pizza Man

Prayer Request

Moleskin:

As always the PAX of Midoriyama didn’t disappoint. Great job by all pushing the rock today.Some complained! Some complained a lot but they pushed on anyway!

Suffer

January 22, 2017 / / 0 Comments

The morning started with 3 PAX launching at 6:15 for the first unofficial Ruck. The plan was to give it try and discuss the future of Rucking in the region. We arrived to find the runners were already out on their route. Lots of good came from our Ruck walk/talk. The Ruck gives you a great chance to cover all 3 F’s. We were just going to cover business but found ourselves delving into the 3rd F! I was quite surprised to find a huge crowd of PAX when we got back to the park. Great to see all these guys posting.

Warmup:

With a group of 20 I decided we would circle up around the fountain so everyone would have a decently dry spot to start the day. As we moseyed around I noticed Mayor’s 12-13 year old nephew(Governor) was right behind me and we thought we would have fun with the PAX. We decided we would keep running around the circle to see how long they would follow us. After a few times it ws obvious it could go on for a while so we stopped so we could get some work done.

SSH x 20ic

Don Q x 15ic

Freddy Mercury x 20ic

Happy Jacks x 10

Mosey up the street to find a wall.

The Thang:

So after doing the Ruck I regretted planning a bunch of wall work and bearcrawls but to get better there has to be some suffering!

All PAX plank and starting at one end the first PAX does 5 donkey kicks then bear crawls across the parking lot and planks waiting for the last PAX to finish. After the first PAX starts crawling the next PAX starts his donkey kicks. This was tough with 20 PAX!

Long jump back across and do 25 wall taps OYO.

Australian Mtn climbers x 10ic bearcrawl across then duckwalk back. 25 wall taps OYO.

Power Holds-30 sec wall sit, 30 sec plank. Rinse and repeat for 5 minutes.

Mike Tyson x 10ic

Hip Slappers x 10ic bear crawl across.

Somewhere in here Sggweieich had to leave. He said he had to work but I think his arms were hurting. He should practice running on his hands then maybe I could go with him some morning.

Circle up for Howling Monkeys. Everyone enjoyed this so much we did 2 rounds.

Mosey to back parking lot for route 66 with squats.

Mosey back toward the flag with a stop over at String Bean for Captain Thor x 10.

Mosey to the ball field at the school. During this mosey I was talking to the future Governor about having the Mayor for an uncle. YHC thought this might be tough but was informed he was all right as long as he keeps moving and working out! Future HIM and motivator!

At the field I had 5 cones spread out longways across the field. Run to the first cone then Nur. Switch at each cone. From the other end we sprinted to each cone starting with 5 merkins and adding 5 more at each cone getting up 25 at the last cone. Rinse and repeat the first run. Going back the same ladder except with squats. Rinse and repeat the run. Going back we did the ladder with CDD’s.

A few minutes to spare so we went to the shed for Tri dips x 20ic and merkin taps. Mosey back to the flag.

We did 22 for the Vets led by Pizza Man. Then since no train had come through Sargento produced a train sound with his phone and we did 5 burpees.

COT :

Pledge

Announcements-Advisory meeting, P200 has 2 teams, Mudrun info coming start forming your 4 man teams, Pizza Man wants some PAX to do the frigid 5k at Whitewater..

Namerama- 2 FNG’s thanks to Tooltime and Mayor

Prayer Request

Closed in Prayer

Moleskin:

Great group out this morning. You guys really pushed me! I shared a little about not exercising but training instead. Set a goal and go after it. As in all parts of life there will be suffering but know there will be victory in the end!

Romans 5:3-4

Suffering produces endurance, Endurance produces character, Character produces Hope!

 

 

Training

January 7, 2017 / / 0 Comments

7 of the bravest or dumbest Gashouse PAX posted in the snow this morning. I gotta be honest I was kind of hoping it would just be Pizza Man and I so we could take a pic and head home. To my surprise a few PAX were there and waiting when we rolled in.

Warmup:

SSH x 20ic

High Knees, butt kickers, high knees, butt kickers

Morroccan Nightclubs while we mumblechatter

The Thang:

10 minute burpee challenge.. Do a set every minute to equal 100 in 10 minutes. 8,9,10,11,12,12,11,10,9,8. This was definitely a crowd pleaser. A lot of mumblechatter here! I heard someone say they thought this would be an easy one today. I guess the cold snow was throwing them off? But hey guys you did it(well some said they did 77 and some did 100)! What a way to start the day.

Mosey to the flag for the pledge. Mosey to the front of the school.

Rugby Sprints from speed hump to speed hump. I’m not sure how many round we did but we did merkins, squats, lunges and more merkins.

Mosey over to the covered area in front of the school for a lesson from Stroganoff and Roscoe on what it was like to go to school there during the Eisenhower administration.

While Pizza Man had to take a work call the rest of us did three rounds of Howling Monkeys(look it up).

Roscoe recommended we repeat one Floppy Disk introduced us to this week so we found some fence and pulsated a little.

I was running low on ideas(the snow kind of through my plan off some) so Stroganoff suggested we run a lap. YHC agreed and said sprint 400m-20 merkins, 20 squats. Next lap sprint the straights and NUR the corners.

Mosey back to the Schielle entrance for 20 dips ic. Then something else I can’t remember and finish off with 10 more dips ic.

Mosey back and circle up. Pizza Man led a round of 22 merkins for the Vets.

COT:

Announcements- No party tonight, We need some more guys for the P200, Build some teams for the Ult mudrun.

Prayer request-Dr Feelgood and family, PAX on IR

Namerama

Moleskin:

It is absolutely ridiculous that we were there working out this morning! That being said it really wasn’t that bad once we got started and I can’t say enough about the men that were there to do it with me. Awesome men. Just awesome! I talked a little about something I read this week about not exercising but training instead. Exercising can bog you down in the mundane and cause you to lose interest. Instead set goals and train to reach them. It could be a race or a number of pullups. Having a goal gives you something to work toward instead of just working for the sake of it.

Touch the Line

January 6, 2017 / / 0 Comments

13 PAX posted at Midoriyama and pushed hard on the rock.

Warmup:

Morrocan Nightclubs while we waited for a few PAX to get out of their cars and Billy Madison to get his mittens on.

SSH x 15ic

Hillbillies x 10ic

Dancing Chillcuts x 20ic

Mosey to the playground

The Thang:

Robbed from Brownstreak and Tooltime’s workout at the Yank the other Saturday we did a form of Cindy. I think it was her dirty sister Sarah. 5 pullups/ 10 Merkins/ 15 squats then run about 100 yds and back. We did 5 rounds and changed the style of pullups and merkins each round.

Mosey across to the parking lot and partner up for Doracides. Just like Dora but the running part is suicides. 3 cones setup. Run to cone 1 and back to partner then to cone 2 and back then to 3 and back. Someone noted Blart’s great form of touching the line during the suicides. YHC pointed out that during all suicides you should be touching the line and a 20 burpee penalty would be accessed to all that were not. Exercises were 100 merkins/200 Monkey crunches/300 plank jacks.

Mosey to the hill behind the playground

NUR (RUN backwards-for anyone from Muzera) up the hill 10 burpees- bearcrawl down the hill 10 burpees(crowd pleaser).

NUR up 10 WW1- Crabwalk down 10 WW1

Mosey back to the flag

Dancing Chillcuts x 15ic

Pointers x 15ic

22 for the Vets lead by Pizza Man

Pledge

COT:

Announcements- Due to pending weather the party at Whoppee’s has been postponed, Ultimate Challenge Mudrun coming up May 20th start forming your 4 man teams and let’s represent gashouse, P200 needs a few more good men for the 2nd team. Get in touch with Outhouse.

Prayer Request-Pizza Man’s Grandparents, those battling addiction, Billy Madison’s family and In-Laws

Praise Report-Chum feels God giving him the guidance he needs!

Moleskin:

Floppy Disk has challenged me to a race at the Warrior Dash this year. 2 years ago we ran it together and it was my first ever race of any kind and just after I had lost most of my weight and started exercising. We are both pretty competitive and he brought along a little #1 bag as our trophy. Well I still have it and I think it really bothers him. For daily motivation he has a picture of me in that victorious moment in his office. This may or may not have been a gift from me. Today would have been a great day for him to train but instead he went to the Apple store. I want some competition so Floppy I hope you can get back out to Midoriyama soon!

2016 and Sandy V

December 31, 2016 / / 0 Comments

2 Nomads headed north to visit The Mustang of Isotope this morning. YHC headed out of the mall by himself to pick up Def Leppard(Thanks for the company Sir) on the way. I guess some guys trackers won’t let them go that far. I mean we barely left the county and we didn’t even cross the river!

Clubber had the Q and a good one it was. After the warmup he announced a 1 mile run. I know DL had the same thought I did. What is it with the mustangs and running. The last mustang we went to nearly killed us running. Thankfully after the mile run it was short burst followed by 20 and 16 exercises to make sure we get 2016 out of our system. During this time we got the chance to introduce and explain the Sandy V. I think the guys up the road at SVU will be hearing about this one. Your Welcome!

I found out some of the usual guys at this AO were over in Lincolnton helping out there. So Gashouse PAX it is still going so lets get up there and help it grow.

Yet another great group of guys! They even bought our breakfast at the coffeteria. Now that is the way you treat visitors.(cough, clear my throat, just sayin for any future AO’s we may visit). Thanks again guys!

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