The Q-Source curriculum ended last week at the Coconut Horse. It has been a good year with steady attendance and many lessons learned. Without a study, Flintstone led Sunday with reflections on 2020 and lessons learned from Covid-19.
This Sunday, we will be doing another “custom” week with some contemplation on our goals for 2020. We will discuss developing your Word of the Year.
For context, One Word is a book by Jon Gordon. The idea is to choose one word that will drive you in 2021. Having done this for the last several years, I can tell you that it is a great force for personal change. To learn more about selecting your One Word, you can watch this video. https://www.youtube.com/watch?v=CShvhZ7D0fg
To prepare for Sunday, you can follow these steps…
Determine the kind of person you want to become
Identify the characteristics of that person
Pick a word
My word for 2020 was “Present”. Seeing how distracted people become always looking at their phones when a human being is directly in front of them, I set out to try to give my undivided attention to people, especially my family and co-workers. If I spoke to you during this year, I hope I gave you my undivided attention.
Give some thought to what your word will be in 2021 and be ready to discuss this Sunday.
YHC had the Q this morning at the Pub but was a little concerned that other life duties would get in the way so I had my son, Sargento, on standby just in case I couldn’t make it.
YHC ended up getting there early and ready to go and so did Sargento, and Sargento actually had printed Weinke’s for everyone in case he was the Q. He was going to make the PAX take the “mud route” but YHC took the Q back from whatever insurrection was taking place. (Thanks for covering for me big Cheese!)
The route was Gaston Day School Road inbound, left on Armstrong, left on New Hope, Right on Lee, Left on E. Perry, right on Armstrong Park/Gaston Day School Road and back to start.
Defib and Dr. Seuss were out front.
Sargento and Stroganoff were fast today.
Breaker, JJ, Ooompa Loompa, and YHC all were OYO but we finished at 0615 just like we are supposed to and no one got lost, inured or seriously killed.
Announcements: There will be a canned food Ruck this Saturday at all AO’s. Bring some canned goods for those that need it!
Sargento is Q’ing a Salvation Army “ring the bell”. Information is posted on SLACK so check it out.
The Gashouse has two confirmed Mortimer teams. Training will commence in January with mandatory training runs with dog biscuits in your pockets.
Praises: Stroganoff’s 2.2 is now an All-County Cross Country runner as her HS won the conference tourney and his 2.2 set a PR when it counted most!
Praise #2: Breaker Breaker’s daughter in law Emily graduates from Appalachian State this weekend, joining the distinguished alumni from that majestic university. Respect Yosef
Praise #3: YHC’s M had surgery yesterday and she is doing well.
We said the Pledge of Allegiance and closed in Prayer. YHC totally forgot to get the video nameorama but it isn’t required so get over it.
We are blessed to be American and live in a free country. Never take that for granted.
It was a cool morning at the Gashouse with the remnants of an overnight rainfall marking the parking lots with puddles. Most of the PAX travelled to Shelby for the convergence. For those that decided to stay local, all the Saturday Gastonia AO’s were open for business. Linus had asked for a Q so YHC volunteered.
YHC was extremely surprised and pleased to see none other than Van Winkle in the parking lot. He brought with him Do Re Mi and they came to post and promote the F3 blood drive “Freed to Bleed”. More on that in a minute. He inquired as to the Painlab versus bootcamp option and was wondering how much running we would be doing in the bootcamp. Lucky for him I am the Q and can modify the workout since I had some general ideas but no printed Weinke. The second nice surprise was seeing “Eddie” posting with Defib. It is a treat to have 2.0’s post to a workout where they can help us old guys push the rock and we can hopefully influence them to advantage as they find their way in the world. Eddie is a guitar virtuoso and YHC brought my wireless speaker and had some John Petrucci solo work dialed in for the “Thang” that we would do later.
At 0700 a quick disclaimer and a brief warmup consisting of SSH, Merkins, Squats, LBC’s, and the Pledge of Allegiance. The boot campers followed me and the Painlab folks stayed with Tube.
We had 8 for the Bootcamp according to the count off that we tried to execute. There were some problems with getting the right number and some candor was shared as we ran up to the Grier parking lot. We started the workout with some bear crawls from one side to the other, followed by 5 merkins, lunge walk back for five rounds. I inadvertently threw Van Winkle a bone because apparently bear crawling is his D2X. He led the way and the rest of us just tried to keep up.
After this we held a plank until we heard what JJ was grateful for. His response was family. #truthnugget
We moseyed over to Parkwood parking lot for the descending triangle. Three exercises would be called at each point of the triangle.
The “Thang”…
10 burpees, mosey to next point: 10 8-count bodybuilders, mosey to next point: 10 Squat jumps
repeat with the exercises with reps 9-9-9-8-8-8-7-7-7-6-6-6-5-5-5-4-4-4-3-3-3-2-2-2-1-1-1.
We decided to do this in cadence together with the speaker blaring some guitar virtuosity.
This workout perhaps should be done for time OYO and it would be awful. It was bad enough staying together as a group. The descending triangle will now be known as “The Stroganoff”.
Stroganoff was to take the Q so we were expecting the “wolfpack grinder” or the “Forrest Gump” workout. Since he couldn’t make it he gave it to me so today he gets the honor of having an exercise set named after him. Remember this set piece if Strogi is at a workout you are Q’ing.
After this we moseyed to the steps at FPC. 15 Dying cockroaches at the top and 20 LBC’s at the bottom for 5 rounds.
Next we moseyed to the dental office wall for some derkins and dips for three sets. We played Frogger crossing the street and some of us had to double time to avoid some traffic. Jerry Reed’s “Eastbound and Down” was playing on the speaker at this point. We headed back to start are rallied up with the Painlab PAX for 51 Flutter kicks and a few toes touches when the bells rang, signaling 0800 hours and the end of the workout.
Announcements: Christmas Party
Prayer Requests: Dry Rub’s M, Do Re Mi’s son Will, Tube’s Co-worker DJ, Sargento
The AAR:
Van Winkle was the first person to tell me about F3. We played in a charity golf tournament with a mutual friend. This would have been 2014. Gastone called me just before midnight on December 31st, 2014 to place me in the EH. I was sold and posted within the first few weeks when our region was being planted. I am thankful to both of these men for getting me started and I am thankful for all of you reading this for being part of the journey.
Now for the Freed to Bleed!
Van Winkle and Do Re Mi are Charlotte “Core” workout guys but they came to visit to motivate and inspire more blood donations. Do Re Mi had never given but missed his calling as his D2X is bleeding apparently. He said his donation record now is in the three minute and change mark! That is unbelievable! Anyway, here is what is happening…
The mission of Freed to Bleed is to donate 10,000 pints of blood for 10 years of F3. If you aren’t a blood donor or have never donated, please consider it. Once they stick your arm it takes most people less than 7 minutes. I average 5 minutes. Do Re Mi can do it in under 4 minutes.
Tiger has scheduled a blood drive for this Thursday at Park Street Methodist Church in Belmont. Please take a moment and click this link, https://www.redcrossblood.org/give.html/donation-time type F3 in the “Give Blood, Find a Drive” screen in the top left. It will show up. Select a time and plan to be there. It will be a terrific second F and a third F for doing something for others.
As the Q of the November Challenge, you have already had the opportunity to run ten miles, complete a Murph workout, and eat right. One of the last things you need to do is complete either a 12 mile ruck or a 15 mile run/ruck. This is the pre-blast for the 12 mile ruck.
Meet at the Warlick YMCA on Robinwood Road at 0400 hours on Friday morning, the day after you have utilized the “free” Thanksgiving cheat meal. Bring your 30# ruck and your walking shoes. We will be done before 0730 so you can be home to accomplish great things like putting up your Christmas decorations or eating leftover turkey meat because you are now on THE PATH and don’t eat things like Pumpkin Pie or chocolate chip casserole. All I ask is that someone brings a shovel flag.
A nice morning for a run but it seemed warmer than the temperature indicated. Breaker Breaker had committed to me via text that he would be running five miles early and then join the rest of us at the normally scheduled start time. He can check that November challenge 10 miler off his list. Defib can do the same as he ran six before the regular run. Stroganoff appeared just before the start with a ruck so he got some EC as well. Pockets was there and was ready to run. Flintstone showed up at 0629 ready to run as well. It was very foggy so a disclaimer was given before we left the parking lot.
Defib set the pace. Whoopee was keeping up with him and I was starting to fall back around mile 2.5. Whoopee started playing music on the Greenway. The first song was Toto’s “Hold the Line”. It was a good song to help motivate oneself to keep the pace. After that song, something else was played but I couldn’t hear it because I was dropping back. Needing that extra something, I took my shirt off and put it in my pocket. This was the boost I needed and was soon on Whoopee’s heels as we started the gut check. However, when I caught him he took his shirt off and then proceeded up past the armory and was breaking away! When I caught him the next time he was playing beach music as I recall. Anyway, we all finished up and Whoopee announced a PR at the Horse. Good work! Never underestimate the power of running with a faster man, and if you need an extra something, play some music or take your shirt off. (Someone may want to share this with Runners World Magazine as it is great advice. You’re welcome)
After the run, Short Sale showed up for Q-Source, Breaker had to leave for church, but Hush Puppy showed up after OYO running so I gave him credit. Whoopee bought the coffee (I guess if you PR it is like hitting a hole in one…drinks on you? Thanks Whoopee!)
A solid Q-Source on Team Development. I am pretty sure that is what this F3 thing is about. Even though we try to get better individually, we share the trust, equipping, accountability, and Missionality as we lead with virtue among each other. I learn something every post from the men of F3. I can remember several years ago thinking there was no way I could run 5 miles. I came out anyway and have made it part of the routine. Fortunately this good habit is hard to break.
Today is Veteran’s Day and one day removed from the 245th birthday of the US Marine Corps. To honor vets, YHC decided to look for weinke ideas on the interwebs.
Before I get into the workout, I will inform the readers of the happenings before the workout. There was a pre-run announced the night before.
Sargento said that Quiche’ and Boudin were running from the AO at 0500 so I decided to get in the Extra Credit. While running past the AO I go by Sargento’s house. While I passed by I noticed his car wasn’t in the driveway. Where would he be driving at such an early hour? When I arrived at the AO, there was the big cheese’s car parked out front. Now according to Google Maps, the AO parking lot is .24 miles as the crow flies from Sargento’s house. You can make your own judgement.
Not only was Quiche’, Boudin, and Sargento ready to pre-run, Dirt, Buckeye, and Watts Up also showed up ready to go. That made seven for a pre-run through the neighborhood of just shy of 3 miles.
On the way back to the AO, it began to rain hard. Cars were rolling into the parking lot but no one was getting out. A couple minutes before go time, out comes a bunch of PAX to include an FNG! The FNG had been EH’d both at Poston during a Midoriyama workout as well as work and at “Bottom’s Up”, the premier second F event in the Gashouse region. If you have been there, the FNG is the guy with the enormous Mastiff. (you know, the dog)
A quick history of Veteran’s Day. Originally called Armistice Day (like a truce) when major hostilities ceased on the 11th hour of the 11th day of the 11th month after World War 1. Other countries may call it Remembrance Day.
It became a holiday in 1938. Armistice Day was renamed Veteran’s Day in 1954.
A quick warm up consisting of SSH, Merkins, and squats and then an internet-based workout for Veteran’s using the letters in a name and correlating exercises. We dedicated this to our favorite Marine, Oompa Loompa. (I did get called out for not calling the cadence with the drill instructor voice like Oompa)
O-30 LBC’s
O-30 LBC’s
M-20 Jump Lunges
P-30 Squats
A-50 SSH
L-30 American Hammers
O-30 LBC’s
O-30 LBC’s
M- 20 Jump Lunges
P- 30 Squats
A- 50 SSH
The PAX enjoyed being outside on their backs in puddles with wet shirts. The noises made during the LBC’s were especially interesting.
The Disclaimer and the 5 core principles of F3 were given to our FNG who I think was enjoying the beatdown thus far.
The next workout was for the Marine Corps birthday. The Marine Corps was founded in November 10th, 1775 so yesterday was the 245th birthday of the United States Marine Corps. If you didn’t see the Commandant’s message, it will make you want to enlist immediately. You can watch it here:
Next, we broke into groups of 3 and emphasized teamwork plus individual excellence. The Marine Corps birthday workout was as follows:
245 Merkins
245 Flutters
245 Burpees
Since we had 13, I floated around donating some reps to each group. The groups worked together to get the reps for each other, and as one group finished, they looked to join other groups to give additional reps until all the work was done. Excellent to see the PAX work together to accomplish the mission.
Next we took a lap around the school and broke into teams of two. P1 began lunge walking while P2 ran around the front of the school and then switched. With a couple minutes to go we circled back up for 8 count bodybuilders until it was time to stop.
Please take time today to think about the service others have given to our country. Shellshock-thank you for your service! #armyvet
It is with a humble sense of gratitude that we should live our lives and cherish the freedom that we experience. You don’t have to wear a uniform to serve your country.
This Saturday at the Gashouse. The second part of the PT test.
Christmas Party on December 12th.
November challenge: Keep getting in the miles and eating right!
Prayer requests: Coworker’s son with cancer, Shellshocks family member with high blood pressure, Flintstone’s sister, other friends with Covid, others unspoken
It was appropriate that it was raining this morning. Our FNG understands that F3 is outdoors, rain or shine! During the burpee part of the workout, let’s just say he hit a wall. He also like Pink Floyd. Welcome FNG “the Wall”. (YHC also learned he is a pit boss and smokes meats. I invited him to the Christmas party)
The Squat, the Hinge, The Lunge, The Push, The Pull, and the Carry.
We ran to the Church and did some abs while keeping the PAX together.
Then we did squats, run uphill, pistol squats, run downhill, and repeat x 5.
Hinge with Straight leg deadlifts
Mosey to Sherwood track for lunges but wait, there is some sidewalk chalk and a hop scotch thing set up with math equations. Hop Scotch to the jungle gym.
Push ups and pull ups
Repeat.
No carry’s due to Covid so we moseyed to Grier for some football drills.
The Center hikes to the QB while the receivers run deep routes for sprints and the QB throws it as far as possible. This was a learning opportunity as we learned our ages and lack of preparation in running, AND CATCHING the ball was very difficult.
However, when it was time to play two hand “injury free” touch football the hands got more sure and we enjoyed the remaining time playing a game.
We moseyed back the long way and circled up for our second Pledge with the PainLab PAX.
Prayer requests: Sparky’s Dad, Hippa’s M’s side of the family, Tube with a job interview Monday, Kevin, Catamount, My Father in Law,
Thanks for Watts Up for the EC invitation. Two for a four mile EC ruck and three for a Union Road Diner spectacular breakfast.
PT Test next Saturday at the Gashouse, November Challenge ongoing, Christmas Party December 12th.
The forecast called for rain so we didn’t have a huge crowd at the Horse on Sunday. However, it only drizzled rain and was comfortable for the entire 5 miles.
Breaker Breaker left early and Stroganoff got some EC. Sargento came in hot and we lowered our standards and waited for him and left to run at 0631 hours.
The Greenway is plenty dark these days. Fortunately the creek didn’t rise where we would have to run through water and all the Flotsam and Jetsam that sometimes clogs the path over the small bridges.
Flintstone showed up for Q-Source. YCH covered “Opportunity” but was called out because it was supposed to be on “Apprenticeship”. Q-Fail on my part…
Get ready for the November challenge. You better harden up and run, even on the days that call for rain.
YHC didn’t sleep well and was up early. I used that extra time to plan a new route. Unfortunately the way I planned it wasn’t as accurate as I expected and we ended up being a quarter mile short (Q-Fail). To make up for the shorter distance most PAX just ran around the Pub at the end to make it an even 5 miles. #YouversusYou
The route was Gaston Day School Road inbound, right on New Hope, left on Redbud, down on Linda (shorter route) or down on Pamela (longer route). With either choice your next left was Audrey Street, left on Armstrong Park Road and back to the Pub. Broke and I ran together and tried to stay with Sargento who was in the second group alone. The first pack was running away from us.
Announcements: Convergence: Marthas House October 31st
PT Test at the Gashouse round 2: November 14th
November Challenge starts November 1st. See preblast…sort of what Freight is doing in October for Give2Give
Prayer Requests: PRAISE-SA’s daughter is home! Our country. Civility, Love
Most men in life are in the middle of the bell curve unless we choose to be be better than that. If you believe you are one of those guys in the middle, then this is especially for you. I am talking to the guys that post a couple days a week and call it good. The guys who are passively involved in one or two F’s. The one’s who don’t avail themselves to all the items on the F3 Menu. The ones who won’t do a CSAUP or Q a workout regularly. The ones who don’t lives their lives intentionally and “oversleep” instead of making a decision to wake up and get after it. This challenge is to push that bell curve to the right.
I have heard some clamoring among the Gashouse PAX for a challenge along the lines of the 40 day challenge so here it is.
No excuses!
VISION: In November you are going to challenge yourself to a few required physical tasks as well as maintaining standards to increase your acceleration.
This challenge can be modified based on your fitness level but make sure you make it happen.
ARTICULATION:
1st F Requirements:
100 Miles combined run/ruck miles for the month to include:
-At least one ten-mile run and…
-At least one 12-mile ruck
-Or…one combined run/ruck of 15 miles
One Murph workout
Combined total of at least 25 workouts (30 minutes minimum, CSAUP’s count as 1)
Hydrate and take in protein after each workout.
Dietary Guidelines:
No Soda
No Fast Food
No sweets
No chips
More water
More salads, vegetables, and lean meats
No alcohol* (except at Bottom’s Up, F3 Gastonia’s only standing 2nd F event. Limit yourself to two drinks (Moderation in all things, including moderation))
Cheat meals must be EARNED! (with the exception of Thanksgiving. Thanksgiving is a cheat day)
Seven workouts in a week earns you a cheat meal.
Going to Q-Source on Sunday morning earns a cheat meal.
If you have never been to a Q-Source session and go to your first one, you get an additional Cheat meal.
Persuasion: Don’t be weak. If you aren’t strong, you’re wrong. That is it. Make a shared Google Doc with your Shieldlock to track your mileage. Journal your posts using Notes on your phone or some other method. Post on Slack to update on your progress #accountability
YHC encourages Site-Q’s to schedule a long run or Ruck or Murph sometime during the month.
If you have questions, feel free to ask. Otherwise, commit now to the challenge and quit making excuses. Covid 2020 has been a real challenge but we can continue to improve. Prepare for this challenge now so you are ready. The challenge begins with a ten miler at the Coconut Horse on November 1st, followed by Q-Source. I am sure my friends in NOGA will make a similar option available.
