F3 Gastonia

Fitness, Fellowship, Faith

Author: Nutria (Page 9 of 10)

Where’s the real Slim Shady?

August 10, 2021 / / 0 Comments

There was a lot “shady” at 0659 in the dense, humid gloom of the Yank. The overcast skies shaded us from the sun’s rays but trapped the muggy warmth. Slim Shady appeared genuinely surprised to learn that the PAX at Old School had been expecting him to Q at 0630 that shady morning!  As the clock ticked over to 0700 and the Bunker crowd moseyed off, YHC distracted the remaining PAX with a quick set of warmup exercises:

SSH (15xIC), Imperial Walkers (15xIC), Toy Soldiers (10xIC), Merkins (10xIC), and 5 burpees OYO.  Then mosey through Stowe Park to the corner of Myrtle and Main for escalating BLIMPS at each telephone pole:

1st pole = 5 burpees
2nd pole = repeat above plus 10 lunges (total)
3rd pole = repeat above plus 15 imperial walkers
4th pole = repeat above plus 20 merkins
5th pole = repeat above plus 25 plank jacks
6th pole = repeat above plus 30 squats

After another short mosey to the benches at Belmont Central, YHC called for a modified DORA.  Instead of fixed number of reps, each team completes 2 full rounds of an exercise:
Derkins
American Hammers
Step-ups
Dips
Flutter kicks

The original runner’s lap, down the side of the school building to Myrtle Street, up to Central Ave, all the way to the far edge of the school building and back, was ridiculously and painfully long, so YHC modified after the first round to a much shorter lap.  That proved to be a good call since this routine lasted until 0735.  Mosey around the school and soccer field to the covered picnic tables when the morning train forced the obligatory 5 burpees.  2 full rounds of Mary, featuring dying cockroaches, Hello Dollys, “Homer and Marge,” Crab Marches, and other good stuff, took us to the end with just enough time to mosey back to the Yank for COT.

Announcements:

F3 Dads in Folsom = Aug 21
JJ 5k = Sept 25.
Mt. Hollywood and Sandlot will join forces in McAdenville at 0700 on Labor Day, Sept 6.

Prayers:

Big Pappy and new foster child coming from Levine
Watts Up’s niece’s son’s surgery
Flintstone’s grandmother coming home after hip replacement
PAX on IR

Lagniappe:  Rain in the forecast prompted me to plan a good portion of the workout in the pavilion at Stowe Park, but the pavilion was occupied by supplies and equipment for some type of performance, forcing an unplanned adjustment.  It’s good to be prepared but even better to be prepared and adaptable when things don’t go according to plan.  Thankfully the rain held off, but at the end all PAX were dripping wet as if a monsoon blew through.  Thanks for the privilege to lead!

 – Nutria

Summertime at The Goat

July 30, 2021 / / 0 Comments

10 PAX (including YHC) began this Thursday morning with a beatdown at The Goat.  It went like this…

Warmup:
SSH (15xIC), Imperial Walkers (15xIC)

The Thang:

Mosey to Floyd & Blackies for 5-10-15-20 “reverse suicides.” 
At the F&B starting point:  5 jump squats, 10 hand-release merkins, 15 American Hammers (each side), 20 plank jacks.
Run up the hill to 4th telephone pole for:  5 burpees, 10 lunges (each leg), 15 merkins, 20 flutter kicks (each leg).
Rinse/repeat in succession for 3rd, 2nd and 1st poles.

Bear crawl across the bridge to the park for the next routine – 2 laps around the Goat Island playground via Nur and Karaoke most of the way.  Heading back to town, Lunge-walk across the bridge.  

Then, stealing a page from the Bubba Sparxxx playbook, YHC called for a jail-break up the hill from the fire station to intersection at Mayworths, followed by 15 (each) Derkins and Dips.  After a mosey back to the fire station, 15 (each) leg lifts and big-boy situps.  Time ran during the third round of this, so we finished with POA and COT.

Announcements:
Tubing on Green River Aug. 7 (posted on Slack but haven’t seen recent update)
F3 Dads Aug. 21 at Folsom
Labor Day (Sept. 6) combined Sandlot + Mt. Hollywood at 0700 somewhere (TBD) in McAdenville

Prayers:
Turtle Man
Tesla traveling

Thanks for the opportunity to lead!
– Nutria

Feel the burn

June 12, 2021 / / 0 Comments

Started with SSH, Imperial Walkers, Seal jacks (15 each/IC) and 5 burpees OYO.  Mosey up the stairs to the upper parking lot near the RR tracks, where 11 PAX split up into 3 teams to complete the following, accompanied by Imagine Dragons (via Pandora) and the essence of dragon breath emanating from Tesla’s shirt:
– 100 hand release merkins
– 200 big-boy situps
– 300 jump-squats
– 400 flutter kicks
– 500 rope-jumps
– 600 shoulder taps
Plus, each PAX ran a lap around the block.

Continued with triple nickels, starting just down the stairs on the street corner:
– Backwards lunges
– Nur (one way only)
– Suspension merkins (ouch!) along the side wall of Mayworths

Changed locations in the middle of this circuit, moving to the front of the street to avoid the pleasant aroma of last night’s Cramerton bar and restaurant revelry.  Unfortunately, no PAX were able to escape the stench of Tesla’s sweat-soaked shirt.

There was enough time to finish about half of the second set of triple nickels:
– Oblique V-ups (5 each side)
– Karaoke (both ways)
– V-ups (straight up)

Pledge, Announcements

1. F3 leadership meeting at Lineberger Park – Sunday 4:00, all are invited and welcome

2. Sign up for June 16 blood drive here: https://www.redcrossblood.org/give.html/find-drive, search for “fthree gaston”

3. F3 Dads:
 – June 19th at the Yank will be fun for all courtesy of Bubba Sparxx, Gavel, and YHC. All kids and dads age 2 and up welcome!
 – Need Q for F3 Dads on July 17 at Gashouse.

4. ManUp Charlotte June 19 – Pilgrims Progress for details

5. To a lively round of applause and cheers from the PAX, Bubba Sparxx presented the fruits of the first donations to a new charity cause:
Big step in the right direction

Big step in the right direction

Prayer requests: Turtle Man, Big Pappy, Sister Act, Uranus, Sprinkler, Cinderella’s aunt

As always, it’s a privelege to lead.
– Nutria

Sweaty at the Sandlot

June 2, 2021 / / 0 Comments

Approaching the circle of PAX at 5:29, YHC was accused of “hiding something in the weeds” at the edge of the parking lot.  The PAX would soon wish the jumpropes had stayed hidden…

Not that we needed to get any warmer on a balmy 72-degree morning, today’s Sandlot beatdown started with SSH (15x/IC), Imperial Walkers (15x/IC), and Seal jacks (15x/IC).  YHC then grabbed the “hidden” jumpropes and led a swift mosey up the road toward the park, pausing at the gate for 5 burpees, 10 hand-release merkins, 15 squats and 20 LBC’s (OYO).  After a short mosey to the walking track just outside the fields, the PAX split into 3 teams.  Each team completed the following:
 – 100 hand release merkins
 – 200 big-boy situps
 – 300 jump-squats
 – 400 flutter kicks
 – 500 rope-jumps.
Plus, each PAX ran a lap around one field.

After the strong rock-pushing from the team exercise, the beatdown continued with Double-Elevens:  Dips and Derkins (10/1) on bleachers or benches at the center of the ball fields, then American Hammers and leg-lifts (10/1) at the walking track.  This routine had to be cut short a little over halfway through for the pledge and mosey back for COT.  But the PAX kept the rock moving forward and arrived at the flag with 60 seconds to spare.  In-cadence Freddy Mercurys until time was up made it a solid finish.

Announcements
Sign up for June 16 blood drive here: https://www.redcrossblood.org/give.html/find-drive, search for “fthree gaston”
F3 Dads: 
(1) June 19th at the Yank will be fun for all courtesy of Bubba Sparxx, Gavel, and YHC.  All kids and dads age 2 and up welcome!
(2) Need Q for F3 Dads on July 17 at Gashouse.

Prayers:  Turtle Man, Big Pappy, Sister Act, Uranus, Dirt, EZ Rider, Sausage, Cinderella’s aunt

As always, it’s a privelege to lead.
 – Nutria

This was not part of the plan…

April 29, 2021 / / 0 Comments

The week started out innocently enough as the almost-full moon rose over the Sandlot.  After a short disclaimer, the beatdown began with a warm-up:

Seal Jacks (15xIC), Toy Soldiers (10xIC), Imperial Walkers (15xIC), Burpees* (5x OYO) and Pledge.
*Easy Rider grumbled about the warm-up burpees but ironically would call for 10x OYO of the same during a round of Mary…

Roscoe arrived conveniently (not fashionably) late for a mosey to the doctor’s office parking lot where YHC directed the 8 PAX through a “4 Corners Escalator”

  • Lunge-walk between corners
  • 5 hand-release merkins at corner 1
  • 10 big-boy sit-ups at corner 2 (plus all above)
  • 15 Apolo Ohno’s at corner 3* (plus all above)
  • 20 merkins at corner 4 (plus all above)
    * Apolo Ohno’s at first were incorrectly called as Bonnie Blairs.  Fortunately, the speed-skating aficionados among the PAX set the Q straight.

The  “4 Corners Escalator” continued in the Food Lion parking lot after taking the unconventional route of scaling the 5-foot concrete wall behind the doctor’s office.  That was not part of the plan…  Keeping the original 4 exercises, the beatdown continued with:

  • 25 flutter kicks at corner 1 (plus all above) and Karaoke down entire row of parking spaces to next corner
  • 30 plank jacks at corner 2 (plus all above) and bear crawl across one row of parking spaces to next corner
  • 35 squats at corner 3 (plus all above) and Karaoke down entire row of parking spaces to next corner
  • 40 shoulder taps (each) at corner 4 (plus all above) and bear crawl across one row of parking spaces

YHC expected the Escalator to take more time, but the PAX were energized and pushed the rock quite a distance.  Not part of the plan, but OK, time to let ’em beat themselves up, so mosey back to the flag (pausing for 5 more burpees on the way) for some “Mary.”  After 2+ rounds that included gems like Windshield Wipers, Michael Phelps, and Ball Joint’s (patent-pending) “French Fries,” time was finally up.

Announcements:  New Belmont Pain Lab-style AO opening soon; Amoeba Ruck 5/22; Bring tissues and wipes to Freight or Broke.

Prayers:  Praise for Dirt and Watts Up starting new jobs; prayers for PAX still looking.  Turtle Man.  GSM family.  Law enforcement.

Final note:  Along with the praise for Dirt and Watts Up, as reliable Sandlot regulars, they were conspicuously absent this morning .  Congratulations, gentlemen, and know that you were missed.

  • Nutria

Tire flips and Q mutiny at TRB

March 25, 2021 / / 0 Comments

There were no lights illuminating the soccer field and track, so The Ricky Bobby was gloomier than usual as the PAX assembled.  YHC had arrived early to stage 2 tractor tires and a few orange cones on the softball field for the main event.  At 5:28, Tesla strolled through the gate from the parking lot with a bounce in his step, a twinkle in his eye and a few scraps of paper in hand.  He muttered about the darkness and retreated back toward the field to flip on the lights as the clock ticked 5:30.  Attempting to punctually begin the beatdown, YHC offered the standard disclaimer and money-back guarantee to a half-empty circle of PAX as, over a hubbub of voices returning from the track, Sargento authoritatively insisted “Tesla, you’re not the Q today!”  YHC did, however, offer Tesla the consolation that we would be getting dirty.

Confusion slowly dissipated, but with order restored The Thang went like this:

Warm up with SSH and Imperial Walkers (10x each IC) then 5 burpees OYO.

Mosey to the softball field to fulfill YHC’s promise to Tesla.  The 8 PAX paired off for a modified “4 corners” routine:
Behind 3rd base:  Tire flips, Plank jacks, then return tire flips
Left field:  Big-boy Sit-ups and Bobby Hurleys
Center field:  Nolan Ryans and Lunges
Behind home plate:  Mickey Mouse Merkins (sequence of Werkin-Diamond merkin-Werkin for “WDW”) and Mountain Climbers

First round 10 reps each, then rinse and repeat with 15 each (except WDW merkins remained at 10). 

After 2 rounds, the group left the field for an “Ab Blast” – each PAX called 10 reps of his chosen exercise in cadence.  2 tortuous rounds included American hammers, flutter kicks, Hello Dollys, protractors, dying cockroaches,  oblique crunches, etc.

Next was a Triple Nickel of dips and shoulder taps that left 2 minutes to spare.  YHC seized the opportunity to have PAX retrieve the “4 corners” cones from the softball field but called for a karaoke on the way.  Then a quick mosey back to the flag just in time for the POA and COT.

Announcements:  New Dallas AO this Saturday, Convergence 4/17 at Bulldog, PT test 4/24 at Gashouse

Prayer requests:  Sargento studying for exam, Tesla’s cousin’s husband

Privileged to lead as always,

“It didn’t look that far on Google Maps”

March 10, 2021 / / 0 Comments

“5:30, let’s mosey” is how the morning began.  YHC knew there was no time to spare with a warmup but paused in the traffic circle for a count-off and 5 burpees, 10 squats and 15 LBC’s before continuing our mosey around past the buses to the southeast corner of the building.  Where wall meets sidewalk is suitable terrain for “suspension merkins,” the first element of 11’s to be paired with big-boy situps all the way back at the traffic circle.  Suspension merkins are tough, but YHC underestimated the distance between exercises that made this set of 11’s last longer than anticipated (hence the title of this post).   It was after 6:05 when the second set of 11’s commenced with Dips at the school entrance and oblique crunches at the middle island of the parking lot.  Halfway through these 11’s it was time to head to COT.

Announcements:  New Dallas AO

Prayers:  Rebar health, Watts Up and Dirt job search

Leadership is a journey.  Privileged to share the journey with today’s PAX,

Nutria

BLIMPS in the Woods

March 3, 2021 / / 0 Comments

A small group of 5 dedicated PAX (YHC included) started a pleasantly chilly day at the Ricky Bobby.  Was it the projected 50% chance of rain (which evaporated during the wee hours of the night) that kept the rest of the PAX in the fartsack?  Or was it YHC’s pledge from last Thursday’s backblast from the Goat to introduce the Sneaky Gorilla?  Whatever the reason, YHC led the PAX with a warmup of Seal Jacks and Toy Soldiers (10xIC each).  YHC then introduced and demonstrated the Sneaky Gorilla as described before modifying it to eliminate the 180-degree turn. Done properly, the Sneaky Gorilla requires a combination of strength, flexibility, and balance.  YHC called 5x each way IC (modified version).  Enough silliness, on to The Thang, but the Sneaky Gorilla will make a reappearance…

Mosey to the neighborhood for a classic BLIMPS escalator. At every 5th streetlight we progressed through BLIMPS in escalating fashion:
5th light = 5 Burpees

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

10th light = 5 Burpees plus 10 Lunges (total)
15th light = 5 Burpees, 10 Lunges, 15 Imperial walkers
and so on with 20 Merkins, 25 Plank jacks, and 30 Squats.

At this point, rinse and repeat but starting at 10 reps and subbing as follows for core focused BLIMPS:
10 Big Boys
15 LBC’s

* Interrupt regular workout routine for Sneaky Gorillas past Sargento’s house. *

20 “Imperial” flutter kicks (because who says flutter kicks can’t be Imperial?)
25 ‘Merican Hammers (because if Buckeye is creative even if he can’t spell)
30 Phreddy Mercurys

Unlike last Thursday at the Goat, today’s workout was well timed, ending with 1 minute of “toe shooters” courtesy of Buckeye. 

Pledge, announcements.

Prayers:  Queso’s shoulder

Honored and privileged to lead,
Nutria

25 or 64?

February 25, 2021 / / 0 Comments

YHC always learns a few valuable things on Thursday mornings at The Goat. This particular day, after a short disclaimer, YHC was excited to share a few gems discovered from the F3 “Exicon.”  Skipped warm-up and got down to business with a mosey across the street to the foot of the bridge for some modified “BLIMP’s.” (The Weinke called for “BLIMPES” but time ran out after the “P’s”.)

YHC made it more interesting than usual with the “BLIMPs” by modifying as follows:

B = 8-count Body Builders for city-side PAX while park-side PAX Bear crawl across bridge, one way only, run a lap around the park and back.  (The bridge-crossing and lap-running took much longer than expected, so all bridge-crossing exercises were cut down to halfway across bridge from here on.  Note to self: It takes longer than you think to run across the bridge and around the path and back at Goat Island Park. )  The train appropriately rolled through at the end of round “B” meriting 5 burpees for all.

L = LBC’s for city-side PAX while park-side PAX Lunge-walk across bridge, one way only, run a lap around the park and back.

I = Indian run around town square for city-side PAX while park-side PAX cross bridge doing Imperial Walkers, one way only, run a lap around the park and back.

M = Mountain Climber Merkins (which PAX chose over Mickey Mouse Merkins) for city-side PAX while park-side PAX run a lap around the park and back.  Weinke called for “Monkey Jumpers” across the bridge, but YHC abandoned that requirement given “Note to self” mentioned above.  Conversation between MCM’s led to realization that the Chicago hit “25 or 6 to 4” is less well known among the PAX than you would think.  Orange Man enlightened us all.  The title was YHC’s impression of the song title before looking up the back story, which is worth a read:  https://www.songfacts.com/facts/chicago/25-or-6-to-4

P = Peter Parkers for city-side PAX while park-side PAX cross bridge doing Paula Abduls (look it up), one way only, run a lap around the park and back.

After this, it was back to the flag.  If time had allowed, the Weinke called for E2K’s, El Capitans (pure torture), SSH and Sneaky Gorillas.  YHC will surely take advantage of the next opportunity to introduce Sneaky Gorillas to the PAX.

Announcements:  Strides of March on 6th

Prayers:  PAX on IR, most recently Watts Up; Tesla’s M; Pillager’s M-I-L; Bubba Sparx’s neighbor’s child.

Privileged to lead a fine group of men this morning,

Nutria

Presidents Day at Sandlot

February 17, 2021 / / 0 Comments

YHC had no inspiring words in honor of Presidents Day for the 9 PAX at the Sandlot who started the holiday week right. It was straight down to business to kick off the week. The Thang:

Warm up with Toy Soldiers, IC x 10, Seal Jacks, IC x 15, Imperial Walkers, IC x 20.

Mosey to the park stopping for 5 burpees at the gate, then continue to exercises at 4 stations.
Picnic shelter #1: Merkins, Lunges, Flutter kicks (10 / 10 / 20 OYO).

(After station #1, YHC lost the Weinke. It was hiding in pants pocket the whole time but just didn’t want to come out into the cold. Flintstone was correct in pointing out that simply writing the Weinke is good enough to serve the purpose, then you don’t actually need it.  So we continued on and YHC didn’t miss a beat.)

Picnic shelter #2: Derkins, Backward Lunges, Plank Jacks (10 / 10 / 20 OYO).

Bleachers: Dips, Step-ups, Flutter kicks (10 / 10 / 20 OYO).
(First round only: pause for POA near flag in middle of softball comlex.)

Parking lot: Nolan Ryans, Lunge-jumps, Plank Jacks (10 / 10 / 20 OYO).

Rinse and repeat with reps escalating to 15 / 15 / 30.

Rinse and repeat with reps escalating to 20 / 20 / 40. But time was running out, so round 3 got cut short. And that’s a lot of lunges, so at shelter #2 YHC called a 20 / 10 / 50 – fewer lunges but more plank jacks. That left just enough time to mosey back to the starting point, where the shovel flag would be if we had a shovel flag.

Announcements: Strides of March 3/6
Prayers: Gaston’s mother, Dr. Fisher, PAX on IR, the nation

As always, it is an honor to lead.
Nutria

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