Fitness, Fellowship, Faith

Author: Roscoe (Page 10 of 21)

The Patent Pending Raining Blood workout

The Bunker Q was open so I grabbed it from HIPAA because Q’ing is good for you, whether you realize it or not.  If you are reading this and you haven’t Q’d in a while or ever, I encourage you…no…I EXHORT you to sign up for one!

Sargento had the YANK Q and began the warm up with of course, Goofballs, and the patented R o L, and L o R stretches.  After that the Yank and Bunker folks split up and we headed to, you guessed it, the BUNKER.  Nutria showed up during the warm up.

Circle up around the speaker for some raining blood warm up.  This is the second time introducing this warm up and the first time in Belmont so it was extra special.  The Yelp reviews should be in anytime now but I anticipate it garnering five stars.

We then lunge walked (CHAD 1000 training style) 50 yards.  There was some debate on the length, but Google Earth has it as 50 yards.  As a planner, I wouldn’t attempt to short change the PAX on the training.  See picture.

Next we inverted the THANG and it went like this…

25 reps of the following exercises IC for round one

Merkins, Squats, LBC’s Flutters, Wall hang for time, and air presses.  Then lunge walk 100 yards

Next round 50 of the same exercises (first one done calls time)  Lunge walk 100 yards

Next round 75 of the same exercises (first one done calls time) Lunge walk 100 yards

Next round 100 of the same exercises (first one done calls time) Lunge walk 100 yards  Nutria bailed out but got credit  for the workout since he stayed the requisite 30 minute minimum required as per #F3250

Then we moseyed back to start.

Thankful for the young studs to my right like Vidal Sassoon and Olson for having young fast twitched muscles and powering through the exercises.  Top Hat was getting it done as well and his feet click together like Dorothy’s red shoes in the Wizard of Oz while doing Flutters.

Simple exercises but not easy.

Announcements:  Convergeace downtown next Saturday, Oct 2

Prayer Requests:  Sargento’s nephew fell out of a bush and broke his arm.  At the Coconut this morning I learned that it was a Nelle Stephens Holly which YHC considers a tree.  We had a discussion about that.  I believe it is actually an adaptable shrub so maybe we are both right.  (Cue Monty Python  “SHRUBBERY” https://www.youtube.com/watch?v=69iB-xy0u4A

 

Couch Potato’s son broke the same bones.  Bos’s sister in law.  YHC’s M and FIL.

It was a great morning with cool temps and the PAX got it done.  Four for Coffeerama at Cherubs where dubious plans were unhatched to combat Russian Cyberhoaxes and we discussed pranks, including this all time great….Making sure Orangeman and Watts Up see this one….

Sigma Nu alumni celebrate the biggest football prank of all time

 

Always an honor to lead!   Roscoe

A veritable cornucopia of action

There was running.  There was rucking.  There was fartsacking.  There were two that showed up for Q Source only.  There was a prayer.  There were announcements.

Q Source was a freestyle.  Mostly about leadership using wisdom from Coach Urban Meyer, Simon Sinek, Bill Dupont, and Sir James Dyson.

 

AYE!

Coconut Coolness

Five runners on a cooler morning at the Horse.

Defib, DDC, ShortSale, JJ, and Flintstone all ran the route with YHC and Tube showing up for QSource and DDC leaving for church.

A reminder for those PAX that are on IR or are just fartsacking the 1st F…you are still welcome to stay engaged through leading or showing up for the other F’s!

Announcements:  Labor Day combined Mt. Hollywood and Sandlot McAdenville workout starting across from the Spruce Goose.

Prayer Requests:

Whoopee’s 2.2, Linus Dad, Turtleman, Flintstone’s Grandmother, and the PAX with kids going to college.  Praise:  Congrats to Dr. Feelgood and Hot for Teacher as their 2.0’s are recognized for earning their Eagle Scouts this morning.

Q Source continued covering “Cowboy Ethics”.  4.  Do what has to be done  5.  Be tough, but fair  6.  When you make a promise, keep it  7.  Ride for the brand

We discussed how the F3 culture keeps us accountable for living third, although we sometimes fail.  Riding for the brand….who are you representing?  Your family name….F3….your employer…..and the church as a Christian.  Go forth and represent!

Coconut Horse SHAME

YHC wished to publicly apologize for the delayed BB.  YHC deserves all the shame from the PAX and makes no excuses for not meeting the standard.

YHC and JJ ran 5.  Flintstone ran as well but was solo and if I recall got more than 5.  JJ went to church and Flintstone and YHC were the two left for QSource where we previewed Cowboy Ethics and if you are reading this we are still covering that book.  YHC will be on Q tomorrow so be sure to make it.  You will be better for it!

Aye!

Roscoe

Raining Blood

YHC is rehabbing a bad leg (again) so running is off the table so YHC decided he needed to do what he can and signed up to Q the Painlab.  Tube graciously allowed it to happen and here is how it went down.

Sargento was the Q at the Gashouse but both groups combined for a new warmup that YHC put together.  Disclaimer given with no FNG’s so we got right to it with a brief explanation about the exercises in the warmup.  When the music starts you will hear a triplet drum beat and that prompts the Pax to do a burpee.  Q the music of Slayer’s Raining Blood.  Every time the tempo changes you change the exercise.  4 minutes and 13 seconds of the following:  Burpees, Air Presses, Morrocan Nightclubs, calf raises, LBC’s, Flutterkicks, Burpees, Squats, Mountain Climbers, hold a plank until the song ends.  Sargento wishes he had patented this warm up first, especially the musical selection as everyone knows he is a HUGE thrash metal fan!

The groups split with six going to the Painlab with YHC and three choosing the lesser of two evils for Sargento’s Q.  The Painlab PAX moseyed to the statue at the Schiele for the Thang.  Everyone had a kettlebell but YHC.  Here is what we did…

Captain’s Choice

100 reps of exercises…the first Pax to finish calls it out and we move on to the next exercise for 100 reps of that.  Here are the exercises:

100 merkins

100 LBC’s

100 Overhead press w/weight (YHC used a chair)

100 Squats

100 Dips

100 Flutters

100 KB swings (Tube grabbed YHC a rip/rap rock to use)

then 75 of all exercises in order, then 50, then 25.

Castle Rock was playing name that tune with the playlist and recognized Dream Theater and Pantera.  Duke left a little early due to not feeling well just before Pantera’s “WALK” played on the JBL 5 Bluetooth speaker.  The last line is “WALK ON HOME BOY”.  Coincidence?

The Thang took most of the time and here is what we learned…
Sledge is the master of the fast LBC and the OHP.  Tube was crushing both the dips, squats.  Castlerock was first at squats and the aforementioned name that tune.  Hermie was putting in the work as well and everyone did great at knocking all the exercises out.  It was a sweat fest.

With five minutes on the clock we regrouped at the flag for Mary.  The bell sounded and we were done.

Pledge of Allegiance

Announcements:  Be on the lookout for the Green River Tubing pre-blast for the trip planned for this morning.

Prayer Requests:  Whoopee’s travels and his 2.2’s upcoming surgery, Linus dad, Tube’s cousin Levi, my FIL and M, Queso returning to football after being on IR.  Boudin, Bubba Sparxx.  Special Praise for Turtleman who returned home yesterday to a large group of friends and family.  It was fantastic!

YHC wants to encourage the PAX who are on IR to show up in the Gloom and do what you can or at least hit the Q-Source or SWORD 2nd (Coffeeteria) and 3rd F events.  Some PAX disappear for times when there are many things to do in F3 besides posting to workouts.  Do what you can…there are men that need to see you.

 

Directionally Challenged

YHC showed up at the Coconut Horse a little before 0700 with evidence of F3 PAX vehicles in the parking lot.  JJ and DDC came running in from the loop around 0715 as scheduled, then Oompa Loompa a short time later.  Next came Rebar running with a Ruck on.  (running with a ruck is not recommended…ask my right Tibia).  We knew Gavel was still out there somewhere and we waited, and waited.  Whoopee showed up for Q Source and at 0728 YHC did the nameorama and announcements and closed in prayer.

Short Sale showed up for Q-Source.  Still no Gavel.  YHC called Gavel but no response.  After grabbing coffee we started week one on “Cowboy Ethics” with YHC on Q.  Someone mentioned that Gavel had returned after JJ had tracked him down.  Apparently he took a left on the Greenway instead of the right and ended up at Lineberger Park.  Whoopee expressed significant empathy for Gavel as he too has experienced a lack of sense of direction.  To his credit, Gavel refused the ride back to the Horse and returned safely under his own power.

Do you have a personal Code?  The Code of the West brings us back to the simpler times where men lived by honoring the Golden rule.  Authenticity, directness, humility, confidence…where a handshake was as good as a contract.  Back to a time where fundamental principles of right and wrong and personal character, not job title or bank account is the true measure of a man.

Short Sale with the Q next week if you want to learn more.  Live each day with Courage…..

Roscoe

Ride for the Brand

Stroganoff thought about cancelling the Coconut Horse for Independence Day but YHC volunteered to make it happen and take the Q of our “run what you brung” Q Source series where the Q gets to determine the topic of the lesson of the day.

Flintstone texted me that his EC session went too long and that he would see us back at the HT after the run.  I saw his shirtless body running down Kendrick as I approached the Horse to meet up with JJ in the parking lot.  We had a nice time chatting it up on the normal 5 mile route and then we caught up with Flintstone at the end.  JJ cut out for the Q Source to get to church on time while YHC and Flintstone stayed for Q Source where I covered the main lessons of “Cowboy Ethics”.  I liked it so much I ended up buying the book and will peruse it and perhaps share the lessons with a bigger audience in greater detail in the future.

All Original

Whoopee’s goal as the relatively new site Q is to make Gashouse great again.  In spite of that YHC ended up having the Q.

 

13 total pax showed for Painlab/Gashouse.  Four showed early for a Short Sale led NUOUS that involved stretching, farmers carry, rucking, and exercises.

At 0700 it was time to go so YHC led the warm up of Merkins x 10, LBC’s x 10, Merkins x 8, LBC’s x 8, Merkins x 6, and then squats.  We did a quick pledge and we were off to the woods of the Nature trail.

Mosey to the picnic shelter for step ups, derkins, and dips.  Then mosey to the old colonial house which Tricycle informed us has an air conditioning unit underneath the floor or the house.  (Those old colonialists were soft).  At this point the PAX circled up and each PAX would call an exercise and then run to the picnic shelter and back.  The exercises were Morrocan nightclubs, burpees, squats, LBC’s, and a few others I can’t remember.  Next we moseyed to one of the bridges by the gristmill for ShortSale’s 1st F Ab challenge for July.  The goal is do the exercises 3 times in week one.  The Pax completed two rounds, took a lap, then completed it a third time (almost complete that is until Sargento announced a lap before we had finished with the last exercise), we returned for the last set of freddie mercuries and then called it.  We moseyed to the back library steps where we partnered up.  Watts up called SSH at the top and I called jump squats at the bottom.  P1 runs to the top of the stairs for SSH and P2 does squats.  JJ decided since it was the 4th of July weekend that we should do 76 SSH so we did a few rounds each and then all returned to the top of the stairs for what YHC thought would be one SSH to make 76 but we did 26 instead and that made the total be something like 126 SSH or something.  QFail.

Next we moseyed up the parking lot and did burpee long jumps up to Garrison.  We froggered across the street and took up positions on the Pain Lab parking spaces where Short Sale had coupons and exercises listed in each space.  We did this for 6 minutes and then returned the coupons to Short Sale’s vehicle and called time.

YHC was accused of copying Short Sales workout this am and some of that is fair.  For the first time in over 6 years I didn’t bring or prepare a Weinke.

Announcements:  F3Dads at the Gashouse on the 17th.  See WOJO if you can assist.  1st F Challenge

Prayer requests:  Linus’ Dad, YHC FIL, Turtleman, Big Pappy family, Tube, Whoopee, Stroganoff

Always honored to lead.

Roscoe

Situational Awareness

12 PAX  came out in the Gloom at beautiful Tequila Sunrise.  If you were there you already knew this.  Perhaps you already saw my Twitter post declaring the 12.  Or maybe you didn’t know and are learning it for the first time.  Congratulations!  We should always strive to learn one new thing each day.

Disclaimer…although YHC said the workout would be FNG friendly, alas, no FNG’s today.

Warm up:  SSH-Merkins-Squats-LBC’s

Lunge walk ~30 Yds to the basketball court/front of school

Partner up for form test

Form was demonstrated for merkins.  P1 performs 15 perfect form merkins while P2 stands there and critiques form.  Flapjack x2

Form was demonstrated for squats.  P1 performs 20 squats while P2 stands there and critiques form.  Flapjack x2

Mosey to the church next to the AO and perform burpee long jumps…one for each parking space.  Recover for a brief lesson on the book “Good to Great” and then repeat burpee long jumps in the other direction.

Mosey back to large soccer field.  A brief disclaimer for the sake of Public Health, then partner carries 100 yds across field.  Recovery set of Homer to Marge, then switch and partner carry back across the field.

Mosey to the 50 yd line for Dora.

Exercises:  Perfect form merkins (100), Perfect form Squats (200), questionable form LBC’s (300)

P1 performs the exercise at the 50 while P2 runs to goal post and completes two 8 Ct bodybuilders and runs back until all exercises are done.  Boudin was my partner and performed admirably.

Mosey back to basketball courts for Wave of merkins from 1-4 and then hold Al Gore and discuss life’s blessings.  Here are some examples:  M, 2.0’s, God’s Grace, relationships.  TIME!

Announcements:  Ax throwing tomorrow at 12 at the mall food court.  Or is it 1130?  Still waiting for the pre-blast.

Prayer requests:  Turtleman, Linus’ dad, my FIL, summer travels

Roscoe

EPILOGUE:  There were7 that showed for an impromptu coffeerama at Floyd and Blackies.  Boudin and YHC performed a situational awareness check on the other PAX and educated Breaker Breaker on the finer points of security.  YHC covered the three exits and Boudin took the cash register, the back of the house and the side entrance.  YHC assigned Breaker to the front door and side.  We all scanned for threats and discussed emergency preparedness.  The small bathroom would serve as a shelter in case of a Tornado.  The difficulty determining whether a tornado exists is that a tornado sounds like a freight train.  Freight trains pass by Floyd and Blackies on the regular.  You can see how you can’t take for granted your security.    Always be ready men!  YHC hopes that this exercise will prove unnecessary in the future but also hope the men (particulary Breaker Breaker) will know a little more about Situational Awareness and Operational Security and stop taking for granted their personal safety and the safety of those around them.  Complacency kills!

 

False Expectations at the Horse

We were hoping for significant downpours and greenway flooding to make the normal Coconut route a memorable slopfest.  Unfortunately, we were thirty minutes too late as most of the heavy rain had already passed and had to settle for a little rain, some puddles, and the creek just shy of flooding the tunnel.

Perhaps the summer vacation schedules or threat of rain kept the numbers down, but in any event, we only had three with YHC, Flintstone, and JJ.  Here it is in all its glory:

The Thang:

We ran 5 miles.

JJ left for church but Whoopee joined in so three for the run and three for a modified QSource.

Afterwards we finished up with COT and many prayer requests.  We jump started a vehicle for a Starbucks patron before rolling in for Q-Source coffeerama.

This period of QSource allows for the “people’s choice” as we are not following any curriculum or specific book.  Last week Whoopee covered a Lou Holtz book, but only the first three pages.  This week since it was Father’s Day, YHC decided to talk about the difference dad’s make in the lives of children and society because I am the Q and I can do what I want.   I actually rubbed the PAX face in the dirt with my disclaimer because they had no choice but to listen to my lesson that they had no role in choosing the topic.  That is how it works.

Father’s Day was founded in Spokane, Washington at the YMCA in 1910 by Sonora Smart Dodd, who was born in Arkansas. Its first celebration was in the Spokane YMCA on June 19, 1910. Her father, the Civil War veteran William Jackson Smart, was a single parent who raised his six children there.

There is another origin…1908..a church in West Virginia held a service honoring fathers after 362 men were killed in a mining accident in 1907 in Monongah.  Of that number, 250 were fathers.

It wasn’t a holiday until Richard Nixon made it such in 1972.  Mother’s Day was declared a national holiday in 1914.  Other countries adopted fathers day to include such notables as Iran, Turkey, South Africa, Zimbabwe, China, and many more.

Many men don’t like the idea of Father’s Day and it is understandable.  Men tend to be less sappy and we don’t like flowers or brunch.  Many father’s day cards poke fun at dads.  We just persevere and don’t need attention from the outside.

As the late U.S. senator from New York, Daniel Patrick Moynihan, said: “A community that allows large numbers of young men to grow up in broken families…never acquiring any stable relationship with male authority, never acquiring any rational expectations about the future — asks for and gets chaos.”

Here is what we know (Much of this is common sense):

  1. Kids that grow up with engaged, present dads are less likely to drop out of school or wind up in jail.
  2. When children have close relationships with father figures they tend to avoid high risk behaviors and less likely to have sex at a young age.
  3. They are more likely to have high paying jobs and healthy, stable relationships when they grow up.
  4. They tend to have higher IQ scores by the age of 3 with fewer psychological problems.
  5. Kids with two parent households are less likely to grow up in poverty.
  6. When dad’s get involved and are a part of prenatal care, they are more strongly attached to the baby. When this happens, they are disproportionally remain in the childs life.
  7. For dads who live apart from their kids, there are limited options for engaging fatherly interactions. “Writing letters, phone calls — even if you’re not in physical proximity, knowing your dad cares and wants to be involved to the extent that they can is really important,” Marcy Carlson, a sociologist at the University of Wisconsin, told Fatherly. If you can’t even do that, buying love isn’t the worst idea. “There’s tons of evidence that financial support of kids is good for their outcomes,” she says. “If dads can provide for their children, that goes a long way.”
  8. Dads also seem to offer a unique touch, with at least one study suggesting fathers are better than mothers at teaching children how to swim because they are less overprotective and more likely to let their children venture into the deep end or swim facing away from them.
  9. Similar studies cited in the book show that sons who grow up without fathers (or with disengaged fathers) tend to be less popular in preschool. Broadly, the research suggests that boys lean on their fathers more than anyone else as they develop social skills. And one large study of nearly 9,000 adults confirmed that a father’s death affects sons more strongly than daughters, leading to the same sort of health problems seen after an ugly divorce.
  10. “Numerous past studies find a link between low-quality fathering and daughters’ sexual outcomes, including early and risky sexual behavior,” says Danielle DelPriore, who has studied how dads impact risky sex. “A father who is cold or disengaged may change daughters’ social environments and sexual psychology in ways that promote unrestricted sexual behavior.”

Children who grow up with involved fathers are: 39% more likely to earn mostly A’s in school, 45% less likely to repeat a grade, 60% less likely to be suspended or expelled from school, twice as likely to go to college and find stable employment after high school, 75% less likely to have a teen birth, and 80% less likely to spend time in jail.

“Most of the literature on widowhood shows that kids whose dads died are better off than kids who go through a divorce,”

As men we need to be present for our children and be a role model for all children.  Kids are always watching you and your behavior and they learn a lot by how you treat others, particularly your M.  

Be a positive example.

 

Prayer Requests:  Linus dad, Whoopee’s 2.2 and travels to Boston, Turtleman (prayer and praise!)

 

Roscoe

 

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