F3 Gastonia

Fitness, Fellowship, Faith

Author: Roscoe (Page 13 of 21)

The OG AO

October 11, 2020 / / 0 Comments

With the passing of Edward Van Halen I knew that some VH would need to be played at the Gashouse. After a brief disclaimer, the opening exercise was SSH for the length of the song “Eruption”. I had that song on 45 ( for you “hate” PAX, a 45 is a small two sided record that contained one song on each side and had to be played on a record player.  The “A” side was the single, and the “B” side was a lesser known track. The B side was running with the devil as I recall). when I was a kid and took it proudly to my next door neighbor Because I was so proud.  He was At least 5 years older and took me to his playroom and pulled out a couple carts of albums and found the original album and all the songs. I realized I had a ways to go to be that cool. #apprenticeship

After the warmup We said the Pledge and then I put the speaker Up and we moseyed to the Library. We encountered a 10-60 suspicious vehicle and checked it out. It had a used car dealer tag and dents all over it but since it posed no threat we moved on by.
We had seven to start. The first exercise I called was the Colonel Trautman. 20 merkins at the bottom of the parking lot then run up the stairs to the library for 19, back down for 18, and so on to 1. At about 12 Stroganoff texted me and asked where we were. I texted back and shortly thereafter he joined in. It is always a good idea to carry your phone during a workout.

Next we moseyed to FPC.  Two PAX would give an exercise and we would do EMOM of those two exercises  every minute on the minute for 3 minutes and then the next two PAX would call an exercise.  We did burpees, LBC’s, squats, flutters, squats, dying cockroaches, v-up toe touches, and calf raises.

Next we moseyed to the playground for more EMOM’s  this time it was 6 pull-ups and 15 squats for 5 minutes, followed by a dead hang competition.  I underestimated how hard it was to keep my feet off the ground.  We need a high school playground.  Anyway, it came down to JJ and Goose and JJ won with probably over a minute dead hang.  Those two guys should live a long time as I hear grip strength is an indicator of life expectancy.

We then moseyed to the library again for ring around the curb.  It is a lateral bear crawl for one rotation, then we went back the other way.  We followed that with a mosey to the nature trail and some dips IC before heading back to close it out with the Pain Lab and Gashouse combined CoT

 

Announcements:  OCT 31 Convergeance at Martha’s House.  Costumes welcome

prayer requests: Slaw, SA’s daughter, Double-Stuff’s late friends’ family

It was great to see Goose and Woody And Anchorman back in the Gloom. It was also nice for a pretty normal breakfast at the Union Road diner, and even nicer that Boudin picked up the tab!  Until next time, keep pushing the rock!

roscoe

 

If you know the way broadly, you will see it in everything.

October 5, 2020 / / 0 Comments

Whoopee, Stroganoff, Breaker Breaker, and YHC completed the 5 mile/300 merkin challenge that Whoopee led.  At the 2.5 mile mark, we ran into Kotter “Compass” along the darkened Greenway.  While we stopped to do more merkins, Compass moved on and we caught him again at the 3 mile mark for more merkins.

Sargento and Buckeye were running and completed a minimum of 5 miles miles but likely many more.  Flintstone completed the normal 5 miler.

Shortsale showed up for Q-Source on Quadrant Four, Leave Right.  Hopefully all who stated for Q-Source were edified.

YHC failed to do the video nameorama and/or take a photo of Q-Source discussions but will do better next time!

Roscoe

 

 

He may never run again…

September 17, 2020 / / 0 Comments

YHC posted a pre-blast of sorts with the advice to wear a hat.  Five of the seven PAX were wearing hats.  Two of the PAX (YHC included) were wearing rain jackets.  Buckeye had on reflective gear (but his shoes were untied per the usual) and Defib had on his Noxgear vest with the green color that matches my eyes.  It didn’t rain as hard as I would have hoped.  Everyone got wet but it was a more pleasant rain than anything like the tropical storm conditions of past workouts or the famous run which the Q skipped out on but purchased two Starbucks gift cards for the lucky PAX in lieu of completing the run himself.  Alas, YHC wishes his zipper didn’t get stuck on his windbreaker as it would have been more comfortable.  It felt like it was shedding season for wrestling.

In any event, for the sake of safety, the PAX chose the run to the Greenway entrance and back which is all sidewalk and only one street crossing.  There is also part of the “Gut Check” on that route which would count as a small hill in Mortimer terms.  Speaking of the Mortimer, YHC is a HC as team Captain for next years race.  The date for the Mortimer isMarch 19th, 2021.  As YHC told his M last year it is only a one day race.  (It starts at midnight)  I am hoping some other Gashouse PAX will HTFU and get a team ready.   It raises money for charity and is an adventure race.  Rumor has it that there will be 117 miles (up from 106) and 13,500′ elevation gain (up from 12,500′)  That is the same weekend as the P200 but doesn’t necessarily require an overnight stay or a vacation day.

I digress…the Pub was fun.  The pace was quick but not such that we couldn’t talk about life.  We are all better off for starting the day with a stop at the Pub.

Announcements:  You know them.

Prayer Requests:  Family, Clavin, SA’s family

Roscoe

Stunt Cycle

September 8, 2020 / / 0 Comments

A cooler morning in the Gloom with lots of cars already in the lot by 0615.  I know Dirt got some EC running in before the workout.

At 0630, the disclaimer was given and we got to work.

Warm Up:  SSH, Merkins, LBC’s

Mosey to the first speed bump on the main drag.

20 Jump Squats then run 130 yds downhill to the next speed bump for 5 burpees.  Run uphill to the speed bump where you started and do 18 jump squats, decreasing by two each round with the burpees staying at 5 at the bottom.  This took a few minutes but the PAX did a great job being consistent and doing the work.

Mosey  for a group Lunge walk of 60 yds.

Mosey to main parking lot for Evil Knievel’s.  The PAX showed their age when the description was given.  Four rows of PAX do 15 Plank Jacks and then launch into a full 25-30 yard sprint, mosey back and get in line to repeat.  We learned that Buckshot has the plank jack and sprinting speed.  He was consistently blazing the path ahead of everyone else.  The visual was the Evil Knievel stunt cycle toy that you “docked” in the base and turned the crank before launching the motorcycle out at max speed, sometimes getting a wheelie.  The younger PAX had no idea.  https://www.youtube.com/watch?v=B-H5g9WEqCc

 

After multiple rounds of this we gathered round and counted off 1,2,3, and 4 and grouped in a quadrant around a light pole.  The 1’s do a burpee, then the 2’s do a burpee, then the 3’s, then the four’s count “one”.  Repeat.  The 4’s count up each time.  The speed increased and the accountability became suspect as some PAX where standing around counting their number without doing the burpee.  Sister Act and Pillager showed their displeasure with the exercise by exhibiting extreme flatulence, almost being offensive.  When we talk about being intentional, this was a choice.  Think Monty Python “I fart in your general direction”)  Most of group 4 was exposed to the gas as the wind was wafting in our direction from Group 3.  The accountable PAX made it to 50 before we moseyed back to start for a two minute plank of gratitude before the clock struck 0615.

A very good morning for a workout.  Thanks to Dirt for allowing me to lead.

Prayer requests:  SA’s Daughter, A friend of LT. Grade with a recent ALS diagnosis, the family of Marc Rausch, Clavin on the recent passing of his mother, A friend of Termite with Cirrhosis (from drinking diet soda’s.)

The seventeen PAX showed up in the Gloom. No one told them to get up and post.  They were leading themselves.  Great work this morning.  Being intentional and leading is a decision.  Great choice!

Aye!

 

 

 

 

Raw Deal at the Sandlot

August 31, 2020 / / 0 Comments

Ten men stepped into the gloom to kickstart their week with a beatdown.  Whoopee and Dirt get props for getting in some IPX  EC before hand and came in just before we started.  Here is how ti went down.

A brief disclaimer was followed by a brief warmup of SSH, Merkins, and squats.

We then moseyed to Martha Rivers parking lot for a very long lunge walk down to the playground and then back up for a parking space burpee long jump fest the other way.  Somewhere around 40+ of those and then we moseyed back down to the playground area doing calf raises with any free time waiting for the six.

The Thang:   20 perfect form Merkins then a lap around one traffic island and back.

Then 10 Merkins and 20 squats and run two traffic islands and back

Then 10 merkins, 20 squats, 30 Mnt Climbers and three islands and back

Then 10 merkins, 20 squats, 20 mnt climbers, 20 Plank jacks and four islands and back

Then 10, 20, 20, 20 and 20 LBC’s and then four islands and back.  Then we moseyed to the closest picnic shelter for dips and step ups.  Two rounds of 20, each and then 10 each before moseying back to start.  We finished with the #pledgeofallegiance

The music was provided courtesy of John Petrucci’s new solo album “Terminal Velocity”.  Some were pining  George Strait and Clavin thought it was Yngwie Malmsteen but they were out of luck.  When you are the Q you get to choose the music.  The PAX may or may not have liked it but it was better than anything that Sargento would ever play.  #facts

We closed with some announcements (you know them) and some prayer requests for Dry Rub’s M on the loss of her grandmother and for a co-worker who passed away this weekend and for the Champion family on the loss of their father/grandfather.

Always remember what your principles are and what you stand for and don’t deviate from them.  Our character is what makes us who we are so we are reliable and know what to do in any given situation.  Thanks to Stinky Bird for asking me to Q.

Roscoe

No Grievances Here

August 6, 2020 / / 0 Comments

A good crowd this morning came to the PUB to get their 1st and 2nd F going.  I spent some time researching a new, unique route but couldn’t keep the mileage to 5 miles so I was going to go with two routes and let our 1st F Q choose.  Broke correctly chose the safer route and we ended up taking GDSR, left on E. Perry, right on Lee, left on New Hope, right on Armstrong Park, right on Armstrong Park again and back to the Pub.  I knew Udders was posting this morning as he always lets us know if he is in town.  He came in late so we said the pledge, got in starting position, and exercised.

I realized in the first 100 yds I forgot to do any type of introduction or disclaimer so I yelled out to the PAX they were on their own.  Shortly thereafter I announced that your grievances were not welcome here.  I believe Sargento was complaining about something to do with the route but I can’t remember.

However, Sargento deserves a shout out for rucking some home grown tomatoes to my casa yesterday.  I ate a bacon mater sandwich for breakfast today and it was wonderful.

We spoke a little about learning something new each day and I learned a little more about Waterboy this morning and his love of classic cars.  Be on the lookout for an emergency brake powerslide when he drives in hot to an AO near you.

Oompa showed off his new scar from his tumble yesterday at Martha’s House.  Turtleman wasn’t there.

Announcements:  Annihilation August 29th at the Gashouse

September 19 CSAUP at Folsom (Broke QIC)

September 26th,  JJ5k

September 27th Mount Mitchell Hike

Prayer Requests:  Breakers Stepdad sinus surgery recovery and healing, Sister Act’s Daughter,

Defib’s father drove by the AO after we were done with some McDonald’s breakfast and he received some candor from his “Family” doctor who lectured him on his food choices.  He also EH’d him for another workout.

Always a pleasure!
Roscoe

 

Coconut Horse again

July 26, 2020 / / 0 Comments

Three runners and one walker on IR posted at the Coconut Horse to run 5. Breaker Breaker and YHC were waiting for Termite to emerge from the HT and gave him grace.  We started running at 0632 and came back in time for COT and Q-Source compliments of Short Sale.  One half of the PAX had shirts off as this is the time of year where they are truly optional.

Good is the enemy of great

July 25, 2020 / / 0 Comments

It was the best of times.  Six men chose the bootcamp option with YHC and the pain lab had eleven with Bedpan delivering the pain.

Bedpan warmed us up with some SSH, Grass pickers, Moroccan nightclubs (until Tube showed up and joined us).  DoubleStuff showed up after that.  Remember gentlemen, F3 starts at 0700 #candor

The bootcampers welcomed one of the early PAX, Brown Streak back to the house!  Great to see him posting this morning.  The bootcampers worked on perfect form.  Here is what happened:

Mosey to FPC.  Form a line and lunge walk perfectly across the parking lot.  The emphasis was good form and not speed.  Slow is smooth, smooth is fast.

Next up was one leg straight leg deadlifts, I call them the hummingbird feeder.  5 reps each leg IC.

Next we moseyed to the PAD for some socially distanced partner work.  YHC demonstrated the fundamentals of a merkin.  P1 does 20 in perfect form while P2 criticizes the form.  Freight should have been there.  I brought some music a la Pain Lab and we started with Working Man by Rush.  The form was good.  Three rounds of this with 20, 15, then 10-run to the bottom of the hill and back for perfect burpees.  10 each. run down and back.

Perfect WW1’s x 20 each.  Run

Perfect form squats x25 then run

Mosey to picnic table for perfect dips.  We didn’t do a lot, but we did a lot of time under tension with slow perfect form.

Next we moseyed to the bottom of the stairs.  Partner up.  P1 does perfect merkins to failure at which point P2 begins.  Flip flop until one PAX can’t do at least 5 and then run to the top of the steps for 25 LBC’s.  YHC and Doodles were first to run as the fatigue was wearing us out.  Lots of sweat on the pavement.

Next we hit the steps for 50 perfect form calf raises with a squeeze at the top, followed by another round of hummingbird feeders then 25 more calf raises duck footed and then pigeon toed.  Then another round of hummingbirds and back to start and ended at 0759 so 3 perfect burpees and that was that.

We only ran a little over a mile but the emphasis was all on form.  There was accountability and everyone got all the reps with good form even if they had to break up the reps.

Small group workouts are awesome as each partner was carrying on conversations during and after the workout.

Kudos to JJ for running to the workout from home.  Breaker said he spotted a running Whoopee while he was driving in for some EC.  Always good to see Brownstreak pushing the rock.  I called the number of reps for each exercise in advance so as not to trigger Brownstreak.

I was told when I was young that anything worth doing is worth doing well.  I am not a stickler for form because we usually just #youversusyou but I thought it would be good to emphasize form and not reps today.  In life you can do it right or do it over.  Always strive to get better.  Aye!

Announcements:  Gastonia East Rotary Monday to see Stroganoff and Sargento talk about F3.  Hunchback is the Q and reservations required.

Mt. Mitchell hike Sunday, September 27th.  Gastone Q

Prayer Requests:  Bedpan’s boss and Sgt. Pork Chop’s mom-heart attack

Less Nessman introduced a service opportunity for teens TLC lawn care for the elderly

Catamounts M’s friend who will pass from an accidental head injury.

Every day is a gift.  Live life the right way for others.

I must take the opportunity to stress the Whetstone program.  If you are interested in being a stone or a blade, please let me know.

Roscoe

 

Sandbagger

July 12, 2020 / / 0 Comments

Six men showed at the Coconut Horse. We ran 5 miles. Defib led the way. Our FNG, who actually has posted many times before in South Carolina but can’t remember his original F3 name, was not exactly struggling to keep up. It helps to be 27 and to have been a cross country runner in college. He earned the nickname Oblivious. He may be better suited for Folsom though. He stated he loves Jesus, our country, and guns. He has a beard too. Perfect.
Sargento left for church but Stroganoff called in so we had six for Q-Source.

announcement:  Mount Mitchell Climb  coming soon on a Sunday either in September or October.  The Smoky Mountain relay was mentioned so start training

Prayers for Gastone’s father in law

Shared Leadership:

Proverbs 11:14

Where no counsel is, the people fall: but in the multitude of counsellors there is safety.

Make sure you not only surround yourself with virtuous leaders but heed their guidance. Your conspiracy for good will be more effective with other men pushing you on the right path.
We enjoyed a wide ranging conversation about musicians and Van Halen and enjoyed a cooler morning and great fellowship.
-Roscoe

Gashouse-Phase One, Week One

May 11, 2020 / / 0 Comments

Twenty PAX arrived to participate in the Pain Lab or a bootcamp at the OG and finest AO in the Gastonia region.  YHC anticipated that there would be more than ten bootcampers and had several Weinke’s printed out.  #Preparedness

There was lots of EC out there, both running and Rucking.  When the ruckers returned we saw Jobu and Godfather!  #Kotters   Another look around the circle revealed a particularly swole Dolph who has obviously been slinging the weights lately.  #Curlsforthegirls

Watts Up led the combined warm up and gave a disclaimer.

Short Sale took half the bootcampers and I took the other half.  Some modifications may have been made but here is the basic workout:

Dora 1,2,3 with Jump Squats, LBC’s, and Flutters

Track work: 10 burpees, Nur half a lap

10 burpees, 50 Squats, Karaoke half a lap

10 burpees, 50 squats, Karaoke,  10 8-count bodybuilders, run half a lap, Plank one minute

Run half a lap,

Step ups, 20 IC;  Derkins 10 IC, Dips, 20 IC  x 3

10 more burpees, and return to start with more Jobu’s (Monkey Humpers) and ten more burpees.

Sargento gets a participation medal as an injury prevented him from completing every exercise but A) he was present  B)he brought an FNG (Who lives in Dallas and didn’t go to Folsom) and C)modified as necessary.  Welcome FNG Laettner.  UNC Grad and 6 years in the Marine Corps #thankyouforyourservice

A socially distant COT was in order with prayers going out for Breaker’s M, all the PAX, a man undergoing a kidney transplant, and those with uncertain career futures.

Stay strong PAX and keep pushing the rock.

 

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