Author: Mayor (Page 2 of 15)

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Warm Up
SSHx15,
Grass Pickers x10IC
ROL/LOR
MNC x15IC

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Pledge

Mosey to the bottom lot to finish the warm up

Line up at the bottom.  When one pax does the timer work, the rest will do the exercises.  We go thru the list until we have done a loop.  Change timer work and continue.

1. Merkins
2. Squats
3. Leg lifts
4. CDDs
5. Burpees
6. Situps
7. Diamond/ranger merkins
8. Split squats
9. Flutter kicks
10. Calf raises

Timer:  Sled push up to top or marked spot and back down, farmer carry (walk), bear crawl across lot with medicine ball
Disclaimer:  Westside started and went all the way to the end.  After seeing his struggle with the sled on the asphalt, we Omaha’d to half way.  We only got halfway thru the farmer carry before we had to call it.

Triple nickel if time with Mike Tysons and Sissy squats was done after the first set and everyone got thru the sled push.

Mosey back to start for a round of 10 French Fries IC and 20 LBCs IC.

Announcements:  Convergence 1/1/24 @ Martha Rivers (Bring a coupon, clothes for Rice/Beans and park at Pelicans if park isn’t open), Beer mile 12/30 at 10:30am in Cramer Woods if Sargento is healthy.

TAP:  Lots of illnesses (flu, etc.), Medicine Woman, Broke, Slaw, Gumby, Jackson Hall said his first words in a long time so that’s a praise, traveling mercies,  Balljoint, Turtleman

Name-O-Rama

I didnt get to mention any of these, but here they are for your entertainment:

Chuck Norris’s car doesn’t run on gas, it runs on respect

Chuck Norris Drinks coffee black, without water

Chuck Norris Doesn’t eat honey, he chews on bees

Chuck Norris Passed his driving test…..on foot

Chuck Norris Can slam revolving doors

Chuck Norris Had Covid 19 once, covid 19 had to go into quarantine

Chuck Norris Can make sticks by rubbing two fires together

Chuck Norris Doesn’t use the periodic table, the only element he uses is the element of surprise

Rucking crew only today.  Multiple conversations happening about why we were all there.  Punch bug rules were invoked.  The pledge was said in perfect unison (possibly due to some of those absent that are normally present) and we discussed five failures of leadership with some of the best discussion I have ever seen/heard.  Thanks men.

Announcements:  2nd F lunch at Hickory Tavern 12/20/23 @ noon, Beer mile on 12/30/23 @ 10:30am on Winder Trail Gtown.

TAPs:  Gumby’s mom, Broke’s mom, Haze’s M, All of us (be thankful we have more and are better than what we deserve)

Circled up for the disclaimer and pledge and then took off for a slow mosey to warm and loosen some things up.

Slaughter starter and after that we reviewed the principles and motto of F3.  No more need for a warmup so we went into it.

The Thang:
Partner up for a super DORA of merkins, squats and flutter kicks.  One partner works while the other runs to the end of the isle and back.
Once complete, move to wall to catch a breath and a grab a 60 second wall sit.
Change partners for a standard DORA of CDDs, step back lunges and leg raises, but YHC was informed that Seuss and Olsen, two bat flippers, didn’t switch so we all just modified for a burpee ring of fire for a few rounds.
Mosey back to the beginning for some Mary:  V-ups, protractor, box cutter, crunchy frogs and that’s time.

Announcements:  Convergence 12/2 @ the Yank, Christmas party 12/2 @ Lewis Farm at 6:00, Beer Ruck with BOS at River Brewery in McAdenville at 11:30, Beer Mile 12/30, Jane Fonda move at 5:00pm due to flood.

TAPs:  Turtleman, Ratchet, healing for pax (Montana, others), Jane Fonda, Be The Match

Runners today.

1 Cor 13.  How many have heard this and just glossed over?  I have.  I have heard this at every wedding and funeral.  What was broken down for me is Love and Patience. It was good to be humbled by this breakdown.
If you love someone or have patience with someone you:
Don’t snap at people when they frustrate you.
Won’t make critical or rude remarks to others.
Won’t be easily angered.
Assume the best about others.
Don’t respond impatiently in stores or on the road.
Are a patient spouse or parent.
Don’t become frustrated by the passage of time in any given situation.
Don’t expect Christians to be perfect and have patience in their spiritual growth, just as God has with us.
Have patience at all times and in all things.

Announcements:  Convergence 12/2 at The Yank, Christmas Party 12/2 at Lewis Farm at 6:00pm > $10/person, Beer ruck with BOS on 12/9 at 11:30, Beer mile 12/30.

TAPs: Wichita’s father, Ratchet ‘s son Jackson, Turtle Man, Sgt. Porkchop has a sick child, Bedpans boss’s spouse, Doug Dellinger

Wet and rainy, but cool and fund.

Disclaimer:  Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

I love doing this because we need to know and believe in the Kool-aid in which we drink.  Is it important to say it in the right order?  Yes or there are burpee penalties.  Watching the PAX that know it, lock up with the answer is a favorite

Pledge

Warm Up
SSHx15
Grass Pickers x10IC
ROL/LOR
MNC x15IC

Mosey to bottom lot for a triple nickel with bobby hurleys and merkins

Mosey to bottom corner for three rounds of: 5 burpees, 10 Shoulder taps, 15 mike tysons, 20 squats, 25 mountain climbers.

Mosey back to the top to push Stogie to get to the car quicker than his walk for some route 66 with lunges in between.

Bear crawl to half way and then crawl bear back.

Mary to finish us up:  dying cockroaches, LBCs, toe touches, heels to heaven, big boys all to 10 and a 30 second low and high plank.

Announcements:  Christmas party is possible, however, may not be happening so standby, Beer ruck 12/9, convergence 12/2, beer mile sometime

TAPs: MWs mom, Jackson Hall, parenting issues, health issues with PAX

YHC took us out.  Thanks for the fun gents…cheers!

I was out-manned, outgunned, outworked and probably many more things this morning.  Blueprint let me take the Q and because he posted some verbiage on Slack, I wanted to end with some USMC trivia as he is a Marine.  He couldn’t answer so the other two would, but Black Flag is also a Marine so it all fell to Freon.  We did three burpees for every wrong USMC trivia answer at the end of the workout.  We found out Black Flag was a marine based on how confident and boisterous he answered the USMC founding question.

It was lots of fun and I chose this work as it hit a lot of support muscles we often neglect as well as major groups.

Warm Up:

SSHx15

Grass Pickers x10IC

ROL/LOR

MNC x15IC

Thang:

Tip Raises x10IC (20)

Calf raises x10IC (20)

Bent knee calf raises x10IC (20)

Sitting hip flexor raise x10IC (20)

Split squats (curb or bench) x10 each leg

Step ups x10 each leg

Merkin x10

Shoulder taps x10 each arm/shoulder

CDDs x10

Big boys x10

Leg Raise x10

Run two laps

RINSE AND REPEAT

Pledge

Announcements:  Shirts for Mt. Hollywood are coming out so look for that and support this AO, Trail Run Poston Park 11/18 – DM Freight, Ultimate Frisbee Poston Park 11/23 – DM Freight,  Beer Ruck 12/9 – DM BOS, Convergence at The Yank 12/2 and Christmas Party at Lewis Farm 12/2 (See slack for sign up and voting),  2nd F Lunch at the Lodge in Belmont Noon 11/15.

TAPS:  There are so many out there so as you go thru the day, be grateful for your troubles and strife and look to the good in your life.

TRIVIA QUESTIONS
What year was the Marine Corp Founded?
If a Marine graduates from Camp Pendleton, they are classified by this nickname?
This is the most decorated marine and recruits say good night to him every night?
This obstacle at OCS in Quantico, resembles my last name and shares it with a famous Australian?
In the USMC hymn, they are famed to have fought piracy on these shores?
In the move Full Metal Jacket, Private Joker is asked to give one of these to the Commandant and one to the “blank”, but the blank doesn’t get theirs?

Disclaimer:

Principles of F3:
1) Free of charge (zero cost, never charge for a workout)
2) Open to all men (no matter the man, you are welcome)
3) Held outdoors (rain or shine, heat or cold we are out there)
4) Peer led (led in a rotating fashion by the men who attend)
5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Pledge

Warm Up

SSHx15,

Grass Pickers x10IC

ROL/LOR

MNC x15IC

Move to top for Gazebo for some shelter.  One Minute AMRAP, Eight Second Transition.  We kept this moving with a one minute break after each round.  36 total rounds completed.  Lots of good chatter.

Exercises:

1. Pushups
2. Squats
3. Leg Lifts
4. CDDs
5. Burpees
6. Situps
7. Diamond/Ranger pushups
8. Split Squats
9. Flutter Kicks
10. Calf Raises

Announcements:  13.1 Ruck  on 10/21 (See Anchorman), 2nd F Lunch Papas and Beer on 10/18, Donut Dash 10/27 at Lineberger Park, Younglife Banquet 10/19 (see Buckshot), Trail Race at Rocky Branch for cancer, Trail run event (F3) at Poston on 11/18 (see Freight), Christmas Party at Lewis Farm on 12/2.

TAP:  Travel Mercies for traveling PAX, Jackson Hall, disruption in the Middle East and other countries where peace is not there.

Name-O-Rama

Lighter crowd than normal due to some working.  Lots of rucking today with the exception of a few runners.

When putting Qsource together, I was thinking about my company’s founder and everything I knew and heard about him.  I went down a rabbit hole of unsung or forgotten American heroes.  That put me on a list of the greatest American and that was very subjective and let to good conversation about what makes someone great.  There were some who’s actions had large ripple effects, but does that make them great or a leader?  The one I noted here was Rosa Parks.  Her action took courage and led to extreme and good changes, but does that necessarily make the grade to be there?  MLK was on the same list.  If placing pebbles on the scale, which one would win out.  Billy Graham and Hugh Hefner were on there.  As were Madonna, Eisenhower, Kennedy, Einstein, Frank Sinatra, Pat Tillman, Sam Walton, Mark Twain, Brett Favre, Neil Armstrong and Lucille Ball.  A wide variety of subjectivity.

We reviewed the top 10 Richest people.  Outside of the top three (3), no one recognized the name, except for Tim Cook.  Does being rich make you great or a good leader?

We discussed vulgarity on shirts in public and decision processing that makes you fail your own self in leadership.

The main theme, is stand up for what is right with boldness and humility, but do it in a manner that does not close ones ears to your message and lead to hypocrisy.  This is always a struggle…every day for YHC.  I endeavor to be like Sisyphus, even though I don’t like it, keep going back for more.

Announcements

• Donut Dash 10/27/23 Lineberger Park – https://runsignup.com/Race/NC/Gastonia/TheGastoniaPoliceDonutDash
• Street Cleanup 10/14/23 after Gashouse.  See Freight
• 13.1 Ruck 10/21/23.  See Anchorman
• 24 Hour Run for No Brainer 11/4/23 leaving from Old School/Cloninger Park
• Christmas Party 12/2/23 at Lewis Farm

Prayers

• Wirenut (mom)
• Mayor (2.0 friend in bad car wreck)
• Blart (Foot and 2.0)
• Turtleman (treatment and home accessibility)
• Jackson Hall (Cancer treatment)

Leadership Lessons from the Founding Fathers of America:
Listen to constructive criticism
Be bold in your vision
Have patience along the way
Lead people to imagine a bright and realistic future
Pay it forward, help people when you can.

Announcements:  Coconut Horse Race 5K, Ironpax (one of these two get a belt), Fuse convergence on Labor Day, JJ5K 9/30, Runway 3 mile 9/15, Donut Dash 5K 10/28,

Prayer:  Jackson Hall

Pockets missed his Q, names were all to pieces, pledge and Seuss took us out

I am not sure if Wirenut is one word or two words or if there is a space in RoundUp so if anyone sees Gearwrench, ask him for me.  However, he probably wont see this until October anyway.

• Disclaimer: Not a professional, but we will not move to fast or too far that you will not be able to keep up.  Work in between will be done with my count or a count of others who are called on.  Work hard for them. Stay with the group in cadence.  We will not go so fast where anyone gets left behind.
• Pledge
• Principles of F3:
  1) Free of charge (zero cost, never charge for a workout)
  2) Open to all men (no matter the man, you are welcome)
  3) Held outdoors (rain or shine, heat or cold we are out there)
  4) Peer led (led in a rotating fashion by the men who attend)
  5) End with a Circle of Trust (always ends with a COT)

Mission of F3:  Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership.

Motto:  We welcome men of all fitness levels and all physical abilities to our workouts. We have no requirement for membership other than you show up on time to the location and follow what the workout leader has planned. We will not leave any man behind!

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, MNC x10IC, Arm circles

Thang:

10 Exercises at 10 Reps and then Run a lap.  Then 9 reps per exercise, lap, repeat dropping a rep each time.  See if you finish or how many rounds can you do.

1. Merkins
2. LBCs
3. CDDs
4. Squats
5. Lunges
6. Burpees
7. Leg Lifts
8. Shoulder Taps
9. Situps
10. Calf Raises

Announcements:  Run the Runway 3 Mile 9/16 @ Gastonia Municipal Airport, JJ5K 9/30 @ Common Ground, Gastonia Police Foundation Donut Dash Saturday 10/28 @ Lineberger Park (check slack for information for all races), Pita Wheel in Belmont for August 2nd F

Prayers/Praise: Tesla’s M, My Ms Friend with back issues, Tooth Fairy, Tesla’s Sister, Norwood

Name-O-Rama and YHC took us out.

Musings:  Stick around for coffeeteria after the goat and enjoy the fellowship.  Mamas boy doesn’t think we are cool.  I am humbled and thankful to be out there again and I appreciate everyone putting up with my efforts this morning.