Fitness, Fellowship, Faith

Author: Roscoe (Page 19 of 21)

Anybody got a dime? Kings to Crowders Backblast

I apologize for the delay but since this was a pseudo CSAUP event the 24 hour backblast rule is a little gray.

Unfortunately my plans to eat at a decent breakfast eatery  near Crowder’s Mountain went awry when everywhere decent I checked was closed on Sunday except for McDonald’s.  I arrived about ten minutes early and sorted my car out and wondered to myself if anyone would bother to show but I had a good feeling that my hiking partner Stroganoff would and at 0600 hours there he was.  The pre-blast had a 0600-0640 breakfast timelime and no one else showed so I wondered how many would actually come for the hike.  About 0645 JK2 showed up and ordered some food to go so I knew we would have at least 3.

I pulled out right on time and wondered why Stroganoff wasn’t behind me.  I waited and figured he was being a good wingman for JK2.  Only later did I learn that someone left their phone in the head and had to go retrieve it.

We pulled into the Linwood access at 0658 and the gates were open and there was the Nantan and his crew waiting to go.  Kotter Richard Simmons let me know he was coming since he signed up for a HTL Ruck in 2018.  Once he appeared nine PAX got in two clown cars and off we went to the Boulder’s access at Kings Mountain.  Defib and I registered our vehicles while everyone hit the head and got organized.  Before I could set the tone for “church on the mountain”, Stroganoff ripped JK2 with a quip about his Ron Jeremy mustache.  JK2 didn’t know who that was and some others pretended they didn’t either.  This was the first of many Ron jokes the rest of the day.  I decided we needed to read the “Mile One” verse before we started.  GENESIS 2:15  “Then the Lord God took the man and put him in the garden of Eden to tend and keep it.”  God intends for us to work and through our efforts we can honor God by fulfilling our purpose to work.

We then headed out on the trail.  It was clear and brisk to start.  We went up a hill and down a hill and I walked past some signage and kept going.  Fortunately the wiser group in the back called to us and said we were heading towards South Carolina so we returned to the sign and made the appropriate adjustment.  It could have been a very long day.

We had a good pace and there was lots of fellowship along the way.  The group of nine all stayed close together.  I learned all about Richard Simmon’s training for the GoRuck in Charlotte next year.  He had a 40 lb plate in his ruck which made the rest of feel pretty weak in comparison.  He also had a feisty female voice on his phone telling all of us constantly to pick up the pace.

Everyone had on a pack of some sort from Camel-backs to  first aid kits and food.  Monk, the stoic that he is, only had his thoughts with him and a few snacks in his coat pocket.  He had a water bottle that probably held about 3 ounces.  Fortunately I had at least half a case so I gladly gave him some of mine later in the day.  At every mile we stopped to read another verse of scripture and share a lesson.  For the first 3-4 miles we only saw one person…an odd man sitting on a bench who seemingly came  out of nowhere.   Both Monk and JK2 had foot problems during the hike.  Monk later declared that his boots were too small.  However between some quality first aid and fresh socks there were no complaints.

On the Ridgeline trail there is an option to climb to King’s Pinnacle.  There was a discussion about whether or not to do this but Stroganoff didn’t hesitate and led the way and the others followed.  We arrived at the top with the mountain to ourselves.  We had a snack break and Stronagoff ate a delicious looking smashed PBJ sandwich.  Then Freight tried in vain to get his phone to take our picture by balancing it on a near vertical steep rock face.  Suddenly two strangers appeared and Monk asked them to take our photo.  When they asked if we would take theirs, I believe Monk said “NO”!  It was a pretty well timed joke but of course we took their photo.

From this point of the trail and we were about halfway and we past many hikers coming from Crowders or the Sparrow Springs parking lot.  At one point near Sparrow Springs the trail was closed as indicated with about a fifteen foot section of Crime Scene Tape.  Someone said, “anybody got a dime?  Somebody’s going to have to go back and get a sh%tload of dimes!”

We crossed another road and had a Mayor of Charlotte sighting.  She was walking her dog and actually passed us twice on the trail.   From this point the elevation increases towards Crowder’s Mountain.  Eventually we made it to the Crowder’s Pinnacle where there were what seemed like  hundreds of people.  After a mosey down the stairs we ended at the Linwood parking lot where we finished with a COT.  JK2 drove Defib and me back to the Boulder’s Access and we called it a day.

During the times we stopped for bible verses, Def Leppard could almost always repeat the verse with just a few hints.  He is a wise sage and I appreciate his impact on me.

All in all it was a great day with all three F’s on the Mountain.  Next time we will start from South Carolina for the whole trail.  I don’t think it would add much distance but at least it would resolve the feeling of unfinished business.

Psalm 1 18:6   “The Lord is on my side; I will not fear.  What can man do to me?”

Live without fear and you can be free knowing that your ultimate destination is in heaven.

I appreciate all the F3 brothers that I have crossed paths with  over the last several years.  The hike was right around the 11 mile mark.  I know that Def Leppard thought this was a CSAUP.  I can’t argue with that especially since the soreness I experienced this week was ridiculous!

It was a pleasure to lead as always.

Kings to Crowders pre-blast

So we are going to have church on the mountain this week so get your hiking boots on and come clear your mind on the mountain.  We will hike from Kings Mountain to Crowder’s Mountain.  Everyone has their own pace so you should plan on getting a partner or group of partners who will walk your pace. You will need a partner to carpool back and forth from the parking areas.  It should also be someone who will walk your pace.  This is cafeteria style so you can choose what you want.

Menu:  Optional start for breakfast- meet at Trackside Grill located at 109 E Hudson Blvd, Gastonia, NC at 0600 for a hearty breakfast.  From Trackside we will leave at 0645 to get to the parking lots.  If you don’t want breakfast, be at your State Park parking area at 0700 when the park opens.

Parking:  .  Head to Linwood Parking area.  Be there at 0700 when park opens and leave cars and then proceed to the Boulder access area.

***If you want to cut your hike short, you should drop your car Sparrow Springs access at 522 Park Office Ln, Kings Mountain, NC area with your wingman.  This will cut the hike basically in half (approximately 6 miles or 3 hours)

No matter where you park, you should clown car over to the Boulder’s Access Area at 108 Van Dyke Road.  When you get there, fill out the required forms for the Ridgeline Trail hike and grab a park map.  I have found decent cell coverage at Crowder’s to include MapMyRun.  You may consider a mobile charger since cooler weather may drain your cell batteries.

0730:  Operations/Safety Briefing by Roscoe and quick 3rd F.  Prep your gear and get ready.

Begin the hike before or no later than 0800.

Click to access crowders-mountain-park-map_0.pdf

Begin on Ridgeline Trail

Merge with Pinnacle Trail

Merge with Crowder’s Trail (This is near the Sparrow Springs access so for those that choose the shorter route you can head to your cars here)

Decision Point…  Choose either Rocktop Trail or Crowder’s Trail.

Rocktop is shorter but more strenuous and Crowder’s Trail is longer and less strenuous.

The Rocktop trail takes you to the Overlook at Crowder’s near the Radio Towers.  The Crowder’s Trail connects you to the Backside trail which ends at the Linwood Parking area.

End at Linwood Parking area and clown car back to Boulders Access at 108 Van Dyke Road.

What to bring:  Comfortable shoes or boots with good traction in wet weather.  It appears that we will get rain Saturday night.  The rocks are slippery.  Bring water and quality snacks or lunch.  Charging device for phone if you wish.  If you want to add difficulty to the hike, put a sandbag or weight in your pack.  Bring a first aid kit.  Bring a shovel flag.  Bring a change of socks.  Dress in layers with a waterproof outer layer.  Sleeves are optional.  HAVE YOUR CAR KEYS AT ALL TIMES.  We don’t want PAX stranded because they can’t find their keys.  Wear F3 gear.  You never know how many people we can EH on the trail.

They say you can average 2 mph and we are looking to cover about 12-13 miles.  We should be done by 2 or 3pm but it depends on your pace.  Plan accordingly.

I am sure I left something out so DM me or comment with your suggestions.

AYE!

F3 Dad’s at Shelter #1

So the pre-blast said that the high temps should be in the high 40’s.  It was supposed to be 49 to be exact.  Instead it was 43 degrees with constant rain and yet 52 showed up for F3 Dads at Martha’s House!  The PAX began showing up and the kids kept coming in with footballs, soccer balls, volleyballs, and lots of snacks and beverages.  Whoopee brought a gallon of chocolate milk and lots of waters.  Hush Puppy brought the S’more’s bar with a bag of charcoal and some organic lighter fluid.   Who knew there would be such a thing as organic lighter fluid?  It was definitely not as potent as the lighter fluid of old.  It was very slow to burn.  I poured some directly on an open flame and it didn’t do anything. Amazing.

Guts brought his double burner propane stove with two of my pots and three gallons of water for the hot chocolate bar.  Little did we know how popular the hot chocolate bar would prove to be.

After some goofing off and socializing we circled up for a disclaimer and warm up.  However the warm up couldn’t start until a certain unnamed PAX went back under the dry shelter to put on gloves or something while the rest of us stood still and got wet.  However it was all worth it as Whoopee came across the center of the circle and accidentally tripped (actually a highly executed stunt fall for the kids) and really sold it including landing on his face with his arms behind him.  Classic Whoopee move that I haven’t seen since a certain cold and rainy day at the Grier Track when he went face first into a deep puddle.  If you saw the Ric Flair 30 for 30 this week the Nature Boy does a similar move in the ring.  The warm up included Moroccan nightclubs, squats, Merkins, and then some Flutter Kicks which were popular because everyone had to get on their six in the cold, wet grass.  I had asked for some help to Q the workout and several #HIMS stepped up to let me know they were ready to lead.  Defib suggested we split the 2.0’s into age groups since we had such a large number.  Defib and Gastone took the older kids and Freight and Hush Puppy led the younger ones.  YHC and Rudolph also took a turn leading the youngsters but the point is that the Gashouse PAX are always ready to step up.  I heard from my older 2.0 that their workout was fun and included wheelbarrows, Bear crawls, step ups, derkins, LBC’s, WW2 Situps, and some game involving holding a ball between your legs and running.  The younger group of PAX did a variety of exercises like relay races, follow the leader, partner squats, Duck, Duck, Goose planking game, and irkins and dips.  Hush Puppy showed some mad skills like someone out of Sesame Street leading a rhyming/movement game that involved a lot of burpee jumping type moves with an ever increasing speed.  Sort of felt like a combination of a kid’s game and football drills.

After a solid kid friendly beat down, it was apparent that most kids couldn’t feel their fingers due to the relentless cold rain.  It was time to head to picnic shelter #1.  We gathered round the flag for a group photo and then had to do it again because Monk was MIA the first time.  After the pics many 2.0’s gathered around the charcoal grill to try to get warmed up.  Guts had fired up the double burner and we got the water heated quickly.  Whoopee, Guts, Time Frame, and YHC started a hot chocolate system of production that would make any assembly line supervisor proud.  We had a consistent line of customers for about ten minutes and had to keep adding water.  In the meantime Hush Puppy had the S’more’s bar rocking and kids started appearing with the chocolate face.  When it was apparent that we needed to wrap this thing up before the hypothermia set in, it was time for a count off and name the new kids.

We counted off about 48 but Rudolph and his 2.0 and M were just leaving along with Pockets so 52 is the number which totally exceeded expectations considering what felt like a Nor’easter blowing in.  It was time for a quick lesson in F3 and explanation to the kids about why F3 is important.  It was great meeting a few M’s that came out as well!  The name-o-rama was age appropriate without a lot of the usual doozies that so many of our Q’s like to dish out.  They were…Tiny Dancer, Oingo Boingo, Luigi, Cowgirl, Little Caesar, Cap’n Crunch, Flipper, Monet, Swish, Jungle Gym, Smash, Hershey, DMC, Spike, Quidditch, Handspring, and Cheeks.

We closed with a Ball of Kids, prayer, and then the pledge of allegiance.  We are all praying for Brownstreak who lost his father this week.

Announcement:

Remember that a week from today (November 19th) we will hike the 13 miles from Kings Mountain to Crowder’s Mountain.  I will have a pre-blast later this week but prepare to meet early for breakfast and coffee before parking at the Linwood Parking lot and dropping off a car before heading to the start point at the Boulders Access in Kings Mountain.  If you have ever seen Mountain Men on TV you know that you can’t brave the wild without a huge breakfast.  You will need a partner to stay with for the hike since some will be faster than others.  I got a hard commit yesterday from a Kotter so hopefully this will be a memorable event.  Get a partner and show up!

 

Moleskin:  I apologize for missing some of the PAX that posted.  Since there were frozen children we skipped recording the names of the younger PAX who already had names.  It is possible I missed a regular adult PAX too so sorry in advance.  If I left you out hit me up so I can include you.  I want to thank all the PAX that attended and helped by bringing good things to share.  Don’t ever be intimidated to step up and lead because the PAX are always there to help.  All I had to do was set the date and reserve the picnic shelter and the rest happens.  I took my phone out to take a few pictures during the workout and saw Short Sale with a professional camera already taking them.  This group of men enriches my life and I am sure that is true for all of those that showed up today.  When we are good physically and mentally we are better leaders in our homes and communities.  Thanks for the opportunity!

F3 Dads at Martha’s House Pre-Blast

UPDATE…

Update:  So the temperatures should be in the high 40’s so make sure you bring an extra sweatshirt for your 2.0’s and M’s for after the workout.  The planning committee has also updated the menu for the after workout replenishment since only the truly hardcore PAX will eat ice cream when it is cold outside.  (If you still want to bring it, I will help eat it)

Here is what is being provided thus far….

Guts and I are providing the hot water for a hot chocolate bar.  I am also bringing some green tea for your hauty tauty types that drink with your pinky raised (you know who you are).  I am bringing about 30 coffee cups, spoons, waters.

Hush Puppy is bringing the charcoal for a smores bar.  If you want smores, bring the requisite ingredients.

What is still needed?  We need cookies, waters, hot chocolate packets, smores, granola bars, and anything else you want to eat and share with the PAX.

What else do I need?  I need a few 1st F Q’s to help lead the workout.  YHC torqued his Achilles running with Rob Jones in Charlotte Thursday.  When something hurts when you are running with Rob Jones, you keep running.  It is just the way it is.

So….be prepared to help Q the workout Mary style and remember who the audience is.  Whoopy reminded me the last time we did F3 Dads I may have been a little too “default aggressive” in pushing the young PAX.  We will be better this time!  See you tomorrow!

Without reading the rest of the original post, here is the most relevant information cut and pasted for your simplicity.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.

 

Gentlemen,

 

My six year old has been wanting to attend an F3 workout for the last few months and I can’t let him down.  So….back by popular demand, we return to Martha’s House for another rendition of F3 Dads.

Here is what you need to know.

Where:  Martha Rivers Park  I have picnic shelter #1 reserved from 1500-1900.  This is the one beside the sand volleyball  area and first one on your left as you enter the park.

When:  Next Sunday, November 12th.  The kid and family friendly beat down begins at 1430 hours.  To be clear, sons and daughters are welcome as well as spouses.  All ages, all inclusive, pets on a leash, etc.  Bring a friend….everyone gets a nickname.

What:  The workout will start at 1430 hours.  I will have a weinke but if anyone wants to Q some of the workout that is fine with me.  In fact, I am on call next weekend so please have some ideas in case YHC uses Q privilege and calls on you to lead.  This will  be a fun filled event for all ages.  The workout will end at 1515 for a COT and BOK.  (Ball of kids)

After the workout we will have an ice cream social.  All family members are welcome!

What to bring:  We need a few coolers with water.  We need bowls, spoons, ice cream, and ice.  I will bring some but we will need more.  Bring friends who need F3.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.

Wear your F3 swag and represent and maybe we can EH some bystanders during the workout.

Remember that the next Sunday the 19th we will hike Kings to Crowders Mountain.  That pre-blast is yet to come so be on the lookout.

 

The Enemy Inside

Gastone fartsacked.

SSH x 10

Squats x 10  Pledge of Allegiance

Slow, great form Merkins x5

Clavin showed up late so we hit some more SSH to get him in the game

LBC’s x 10 or something

Indian Run around parking lot

A brief word:  The toughest battle you’ll ever fight in your life is the battle within yourself.”  You can’t expect to lead your family if you aren’t winning the battle inside yourself.  Do things that are good for you and stop doing the things that are bad.

Mosey to bridge:  Bear Crawl the bridge and Lung walk back

Run to Methodist parking lot for deconstructed 8 count bodybuilders=

8 squats, 8 merkins, 8 plank jacks,  8 squats   One set altogether and 3 sets OYO

Run to Methodist steps.  Two rounds of 50 calf raises counted by Slaw and then Hush Puppy.  Whoopee started singing “Do Diddy Do” which confused Hush Puppy but I believe he counted….in order.

Train- 5 burpees OYO

Run to bottom of parking deck…

Partner carries to the top of deck….switching as needed.  Several PAX were well over the 240 mark but not EZ Rider who claimed a shredded 175.

Run down to bars and 10 pullups

Run to Art Circle

11’s  Dips and 10 Derkins

“The most challenging of all resistance comes from within. The similarity with all warriors is that they’re always battling demons within themselves. It’s a constant battle, that has to be fought non-stop.” Tim Kennedy

Stop before the Pavilion for descending burpees 10-8-6-6-6? with some sharing in between.  We learned the struggles within can be confidence, struggles with family illness, etc.  We need to do our best to fix ourselves and give the ones closest to us our best efforts and model proper behavior to those around us, particularly our children and spouse.

During the burpees SLAW either couldn’t count (likely)  but as the trains continued to roll by, 5 burpees oyo became 6 and then at one point Slaw couldn’t stop doing burpees so I had to call time.  Jailbreak was called by EZ Rider and we returned to the Pavilion better men just in time for the COT.

Prayers for Clavin’s mom, EZ Rider’s family, Def Leppard’s son Logan, Hush Puppy’s M.

A pleasure to lead as always!  You don’t need to Q to have that Q strength, but it helps!

Gashouse 200

I knew the numbers would be down since some of our PAX were getting it done at the Tuna 200 CSAUP event.  So as a tongue in cheek tribute, I came up with the Gashouse 200.  This was a Weinke that is best for a large number of PAX as a team format.  We only had 8 total and since Rudolph had a sick kid he had cancelled the Painlab but Oompa Loopma was having none of it and decided to Q so he and Sledge-O-Matic stayed back for Pain while the other 6 of us divided into two teams.  After a quick warmup and pledge we kicked off the Gashouse 200.  Team One consisted of EZ Rider, Lil Sweet, and TopHat.  Team Two was YHC, Happy Feet, and Davinci.  After the second station, we decided to stick together as a group and that was a good call for enhanced fellowship.  With more PAX it would have been a full on jailbreak race.  I will pull this one out again and improve it based on the lessons learned.  Anyway, here is what we did…

 

1.     Mosey to steps at Grier JR High.  P1 and P2 run, P3 does Merkins….you get the idea Dora 200 Merkins

 

Dora 200 LBC
Dora 200 Air Squats
2.    Mosey to the back of FPC  to the outdoor worship benches near Parkwood (Teams can’t start until all members present) 200 tricep dips (alternate partners until complete)
3.    Mosey to the gristmill at the Schiele Nature Trail 200 combined Air Squats
4.    Mosey to the gazebo at the pond 200 combined Air Squats (I like air squats)
5.    Mosey to the Indian Village 200 Combined lunge walks
6.    Mosey to the Playscape Village 200 Combined SSH

 

7.    Mosey to the Pain Lab area 200 Step Ups

 

FINISH AT THE WARM UP AREA AND WAIT FOR THE SIX 200 second Plank

Happy Feet hasn’t been to a workout since F3Dads Martha Rivers edition and it was great having him today.  Oompa and Sledge took a pass when they were invited to finish the 200 with the rest of us on the trail.  It was great seeing TopHat somewhere besides the Goat!  Several PAX had to work so only three showed for Coffeerama.  We missed the rest but had prayers for the Tuna 200 participants and EZ Rider had a prayer for a very young man who had a kidney removed recently.

The PAX were wondering if the Linus will lead us in the Great Pumpkin again this year.  Next Saturday would be the day.  Will we see the Great pumpkin?  Will we see Linus?

As always it was a pleasure to lead this fine group of men!

 

 

Biscuit delivery

22 PAX showed up on a perfect morning for a beatdown at the Gashouse.  At 0700 sharp a disclaimer was given which basically said we had no insurance and were idiots or something like that.  We had a quick warm up which consisted of SSH, Merkins, LBC’s, CDD’s (Def Leppard push-ups), and squats.  The Painlab PAX peeled off with Rudolph as the rest of the boot campers went with YHC to the flag for the pledge of allegiance.

Today the Painlab offered some kettlebell work and two groups.  One for the recovering PAX and one for the regulars who are accustomed to Kettlebell workouts.  F3 is a cafeteria.  Serve yourself!

We moseyed to the front of Grier Jr. High for a speed bump merkinfest.  The PAX were instructed to do 21 merkins at one speed bump and then proceed back and forth for more merkins counting down from 21 to 1.  It was a lot of merkins and proved difficult but everyone pushed and got through it.  Short Sale mentioned he wished we did some Morrocan Nightclubs before the merkinfest so I had him lead us in a set afterwards.  By this time I told Monk he was “swole” and I don’t think he was familiar with it.  That is not a word they use in the religious studies department but after you do 210 merkins in 11 minutes there is no other word to describe it.

Then we headed to the steps at FPC for some DORA 1-2-3.  Partner 1 runs to the top of the steps and does 10 Sumo Squats (Gastone style) while Partner 2 stays at the bottom and completes an aggregate count of 100 CDD’s, 200 LBC’s, and 300 Flutter kicks.

We then moseyed to the track at Sherwood for more partner work.  P1 begins lunging the track counterclockwise while P2 runs clockwise until they meet and then switch.  After a lap was completed we moseyed to the playground for some burpeethon training.

Burpees at the top of the minute counting down from 12 to 8 for 50 burpees in 5 minutes.  We moseyed back to home taking the nature trail back to the Painlab convergence and closing Mary exercises of LBC’s, Homer/Marge, and then 5 more burpees as the bells tolled signaling the end of the workout.

COT:  Prayers for Ash Pond for healing and relief, prayers for Spidermonkey’s parents in Tampa, THANKS to the Gashouse PAX for their support of Speed for Need and the Burpeethon next weekend supporting the Special Olympics.  Sign up for these events and brings your families to both as they will be no doubt be memorable for sure.  The Mayor and his M are humbled by our support.  Great effort on their part to make it happen!

One benefit of the pending storm in Florida was that Yo Adrian was able to be home on a Saturday and post at the Gashouse and bring his truck and strong back to help with a quick service project to support Gaston Family Promise.  Speaking of promises, Whoopee posted at Folsom but showed to support the effort and brought biscuits because Whoopee is the MAN!.  Whoopee also reported that Folsom had 17 PAX today and lots of credit goes to #HIM Huckleberry for keeping that place going in lean times and it is good to see it thriving.  If you haven’t been they start at 0630 and it is a great AO and one of the strongest Coffeeteria’s on the tour.  Nothing like watching Gumby order a cheeseburger and fries at 0745.  Sparky also posted at Folsom and then brought his truck so we could get the work done that much faster.  Mastodon let me borrow his truck so we had three trucks.  Short Sale showed up and we were able to knock out the move in an hour and make an impact for families that are homeless and looking for a fresh start.  THANK YOU!

If anyone is interested in helping build a Habitat House next week I will post the address sometime this week.  We will be working the next two Saturdays.

Mark Lee of Third Day is performing and sharing his faith and stories from his new book “Hurt Road” at First Presbyterian Church tomorrow.  Davinci and Dr. Feelgood are leading the effort.  Tickets are free but you need to sign up through Eventbrite.  Try this link:  https://www.eventbrite.com/e/mark-lee-from-third-day-an-evening-of-songs-stories-testimony-tickets-35652022158

A co-worker of Tool time showed up as an FNG today and he said he wanted to join F3 if the rest of us were like Tool Time.  After some comments about his questionable judgement Whoopee asked him what movie he had seen recently and he replied “IT”.  Welcome Gacy to the PAX!  We look forward to seeing you in the Gloom!

Our region is thriving but there are other men in our area that are struggling.  We need to be on the hunt for sad clowns and always EH’ing.  We also had an FNG Friday now known as “Snowman” so Bandit has some company.  Snowman heard about F3 on the Art of Manliness podcast.  Keep spreading the word.  It was a pleasure to lead today and a great effort getting after it today.

Pancakes

The decision to Q was locked in two weeks ago when Guts and I took the fantastic voyage to Folsom for a great workout with great people.  Whoopee called for extra credit/Bro-lympic training before the workout at 0600 and then Pizza Man decided to run to the extra credit from his house before that.  As Guts and I approached the AO with “Folsom Prison Blues” playing EXTREMELY LOUD from my car Pizza Man and Whoopee gave a friendly wave, happy that we were F3 guys and not some weirdo’s.  Or at least I hope that is what they thought.

Oompa Loompa joined in for the EC workout at 0600 that was Q’d by Whoopee.  Oompa’s plan was to get the EC and then travel to the Gashouse for the Painlab.  We tried to talk him out of it but he stayed true to his brother Rudolph and left us after the EC.  I won’t call him out here for being a wus.  The EC was pretty bad/good and got the sweat rolling to the point that no one could catch a wet football when we threw it prior to the main beatdown.  We were happy to see the trucks rolling in with a new record for a Saturday at Folsom with 11 total and two quality FNG’s.

YHC modified my plans for the warm up so I could let the new PAX experience a typical F3 experience.  They would not be disappointed as there was lots of mumblechatter throughout, with Pizza Man bringing most of the banter.

Extended welcome and disclaimer followed by:

5 SSH, 5 Merkins, 5 Squats, 5 Imperial Walkers (just check the box and move on)

Indian Run to the flag for Pledge of Allegiance

The next exercise was 7’s.  Seven exercises in order back to back.  We start with 7 Mountain Climbers, 7 Plank Jacks, 7 air presses, 7 squats, 7 skier lunges each leg, and finally 7 burpees and backplank for recovery with a repeat x3.

Lot’s of mumblechatter in the plank position as we discussed why 7?  Was it because yesterday was the 7th?  How many?  Why? How many rounds?  You get the idea.

Quick discussion on Discipline:  Discipline is the suppression of base desires, and is usually understood to be synonymous with self-control and restraint. Virtuous behavior can be described as when one’s values are aligned with one’s aims: to do what one knows is best and to do it gladly.  Discipline equals freedom.

Mosey down the hill to the Ampitheater for partner work stolen from the Independence Day workout at the Fort.  We modified the 1776 workout.

One partner does the work while other rests and then switch until you get through the following.  (We did them in order all together since I didn’t have a grease board to list them all  (Q-fail)

100 merkins,

100 overhead claps

100 Dips

100 Moroccan Nightclubs

100  Flutter Kicks

100 stepups

100 squats

100 American Hammers

100 Mountain Climbers

100 Plank Shoulder Taps

100 Plank Jacks

100 High Knees

Bear crawl around the Ampitheater.

At this point there were several PAX who had stopped sweating and had been asking where the water fountains were.  Since the Q is responsible for the outcome, we moseyed back to start where the Q pulled out a case of water (Q-win) and let the hydration take place before the fireworks at the end.  Mosey to the tennis courts for

76 burpees.

With three minutes to go, we called three minutes of Mary and did squats, SSH, and LBC’s to end with Guts, Gumby, and WoJo calling the exercises.

The good news/bad news is I completely skipped a section on the tennis courts. We skipped at least 30 hip slappers, 121 Merkins, burpee long jumps and few others.  Q-Fail #2  There needs to be a lexicon term for all the things left on your weinke when you fail to follow through with your plan.

Nameorama….we welcomed FNG’s Sgt. Hulka and Sister Act to the F3 family.  Hulka is a real American Army hero with multiple deployments.  Sister Act has three daughters so Whoopee will be his new mentor.  Keep EH’ing it was great to see new guys enjoying F3.

Moleskin:  At Huckleberry’s request I shared a few words about the relationship between you and your M and kids.  Put your wife first.  Ephesians 5:25 Husbands, love your wives, just as Christ loved the church and gave himself up for her.

Prayer requests for Gastone’s M’s mother who is in hospice care.  Prayers for the family of the doctor in Dallas that died Monday of cancer and left behind young daughters.  Prayers for Coach K and his family after the death of his grandmother.

On the way to breakfast, Pizza Man decided to run home.  As we passed by Whoopee had apparently rehydrated enough and couldn’t take seeing Pizza Man alone so he jumped out of my car and took his shirt off and started running with Pizza Man, leaving behind his gloves, football, and twenty bucks in my car.  We wouldn’t see him again until he had a fresh shirt and strolled into coffeeteria like a boss.  I returned his cash but still have at least one glove and the football.

8 at Coffeeteria for some great conversation and enough food for the rest of the week.  Everyone in Dallas seems to know Gumby and Sparky #localcelebrities.  I can’t judge but to see a man eat a double cheeseburger and fries at 0815 in the morning is impressive.  I recommend getting the side of pancakes. It beats McDonalds for the most calories for your $$.

If we are breathing we are having a good day.  Don’t waste the opportunity to make an impact on others.  Thanks for giving me the opportunity to lead.  Folsom is a great AO, the PAX are always welcoming and the fellowship is strong.

Use your time wisely

YHC hadn’t had a Q in June yet so he volunteered to lead the PAX at the Gashouse on a beautiful morning at the Schiele.  There was a nice group already there at the 3rd F when I showed up and a few more trickled in before it was time to start.  Spiderman pulled in with one minute to spare which was a little early for him.  I offered a quick disclaimer and started the workout.  There were 14 PAX total with 4 stayed with Rudolph for the Pain Lab and the rest with me for the Gashouse.

We moseyed onto the nature trail and as we approached the Catawba Indian village we started an Indian run to the pond and around the majority of the trail, hitting a few dead ends along the way.  The Indian Run part finally collapsed so we looked for an exit and popped out onto the road and across the street to the Library.  We lined up at the bottom and did parking space burpee long jumps up to the other side.  A brief recovery was spent talking about the impact we can each make in other’s lives and what that can mean if we each invest in others.
Monk claimed he enjoyed the run more than the burpees so we started back with a run to the FPC outdoor worship area.  This was redone recently for an Eagle Scout project so I had been forgetting to incorporate them into a workout.  We used the benches for some ab work with legs to overhead or something like it.  Since there was a lectern there I began to deliver a brief attempt at humor.  I admit it was pretty lame so I quickly stopped and we moseyey over to the bottom of the stairs to continue the workout.

The Thang:  Partner up for Dora 1, 2, 3.  Partner one runs to the top and knocks out ten Hip Slappers but wait!  Short Sale says we don’t want to put footprints on the walls so I gave him the choice to choose an exercise at the top.  He suggested Flying Squirrels so ten flying squirrels at the top and run back down and switch with Partner two.

100 American Hammers (4 count), 200 LBC’s, and 300 Flutter kicks.

When we were done we moseyed through the woods to the Sherwood track for a quick quarter Murph.

We ran a lap together and then did three sets of 8 pullups, 16 merkins, and 25 squats.  Lil Sweet showed us the way back to the neighborhood and to the Schiele where we wall sat for the six and then hit the Pledge of Allegiance.  We then ran back to home for the Pain Lab convergence at the end and finished with a round of Homer/Marge/Protractor and before I gave flutterkicks to Stroganoff the bells sounded.

We used our time wisely with not a lot of downtime which I needed considering I ate a huge bowl of ice cream last night.

Announcements:  Make sure to RSPV to the after Christmas party at Whoopee’s.  Convergence next Saturday at the Pavilion downtown.  Roscoe has the 3rd F at 0630 and Spiderman and Freight are co-Q along with the Oompa Loompa Pain Lab option.  Hopefully one of the coffee houses downtown will welcome us afterwards.

Prayer requests:  T-Square and his M, Monk’s coworker’s child battling cancer, Mr. Brown and family.

It was my pleasure to Q this morning.  I knew the numbers would be a little lower due to a lot of PAX and their M’s taking part in a mudrun in Huntersville…Awesome!  The increase accountability led to a great push and as always Smalls is the motivator for many of us to push a little harder to keep up with him.  T-Square pushed himself to get out today and earlier this week to post to a workout and that is when you need it most. #shieldlock   Keep up the great work men!

Chopped Liver

 

What are we, chopped liver?  YHC knew he would be competing with the 3 year Rock Hill Convergence Q’d by the Founding Fathers Dredd and OBT today that would draw many PAX out of our region.  I was planning to go myself until some family scheduling got in the way.  On the bright side I realized I had just enough time to Q the Gashouse.  It was great to pull in the lot for the 3rd F a little early and see Stroganoff manning his site Q with the shovel flag already planted.  Our Nantan needs to assign a quartermaster to keep up with our flags since you rarely see them these days.  Where are they?

Anyway we had three for Hush Puppies third F…four if you count the Raccoon that was getting after it beside the dumpster.  When we were done we only had two minutes to spare and there was a total of 9 PAX ready to go.  Just as we were getting started Short Sale (game time decision) came in hot to make an even 10.

Disclaimer I am an idiot. #obviously  Follow me makes you an idiot.  #noinsurance

SSH, Moroccan Nightclubs, LBC’s, Merkins, squats

The PAX that showed up yesterday for EZ Rider’s core time beat down knew it on the first LBC.  Ouch. Mosey for the Pledge of Allegiance.  Hush Puppy ran the other direction to Lineberger Park to join the center of his concentrica for the Girls on the Run 5K.  This left us with the odd number 9, but we would overcome.

Mosey to Grier for wall sits and message #1…from Freed to Lead and Hush Puppies 3rd F this morning. Spend time where you make the most impact with your M and family. Set the example. Invest in your spouse and kids, do the work without complaint (N0 SV), lead.

On to the track and abbreviated fitness test. One minute max push-ups and one minute max sit-ups in pairs. Smalls (10) was the odd man out for his set but Stroganoff knocked out extra credit LBC’s so he wouldn’t do the work alone. Great work Stroganoff!

Next was the timed lap around the track.  One group ran the track and the other called out the times.  Then we switched.  It was raining a gentle rain which helped distract us from the fact that sprinting a lap isn’t fun.  The AAR (after action review) is that Monk is the undisputed 200 meter champion and the guy you want on your sprint team.  However, I think he forgot we were running the 400.  The other point is how much slower we get as we age.

Message 2:  Do you know the feeling when you are going a few mph over the limit and see a police officer? Immediately you think that you are going to get pulled over and your heart races involuntarily.  When we don’t choose the right thing it weighs on our conscience and causes the same kind of involuntary stress.  If you don’t live a morale life and choose evil over good you will live a stressed life.  Choose the right thing and live free.

Mosey run to church steps for some friendly competition.  Two groups at the bottom of the stairs.  The first two PAX from each team run to the PAD and knock out a burpee and run down and complete ten squats.  The next PAX in line does the same until everyone gets through and then we go to two burpees and so on.  Since we had an odd number on team one Squirt completed his revolution twice each time, thereby doubling his work.  This kept the race fairly tight.  We ran out of time and got to eight burpees at the top before we had to audible.  There was some major jousting (cheating) during the last round between father and son but Squirt and Smalls tied at the bottom so the competition was considered a draw (or a win win).

We got back to the home base with a few minutes to spare and completed about three minutes of lunges followed by a round of six inches while we had announcements and then some flutterkicks until we were saved by the bell.  Just as were were closing we could hear the National Anthem being sung from a mile away at the 5K.  We all turned to the shovel flag and stood at attention until it was over.  Some among us speculated that Freight was singing the anthem (the singer was female and had a high pitched voice).

Looking over my Weinke I had at least another thirty minutes of work planned.  I will know better next time.

Great work today by those that showed up.  I was really pleased that we had ten considering I thought most would be elsewhere.

Next Saturday the Gashouse shepherd and #HIM C-Span is Q’ing a convergence at the Fighting Yank.   I am looking for a big turnout next Saturday in Belmont.  Somebody tell Cherubs to start brewing the coffee now.  This will also be the Rudolphs first Pain Lab for those of you on IR.  No excuses to avoid the gloom!

Prayer Requests:  The college graduates, Feelgood’s mother, T-Square and his family, all the PAX of F3 Nation.

There would be no chopped liver today. Thanks for showing up today and pushing the rock men.  Always a pleasure to lead!

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