Fitness, Fellowship, Faith

Author: Roscoe (Page 21 of 21)

A cure for the common cold?

Earlier in the week E4 texted me and asked if I could take the Q from Spiderman for Friday morning.  How can you ever say no?  Friday mornings are always a great way to start the last day of the workweek and even though I had a great big head cold I put together a Weinke yesterday afternoon and felt like I had a plan.

YHC didn’t sleep much last night partly due to following the awful events in Dallas, aforementioned head cold, and the four pounds of my M’s delicious spaghetti I ate about 830 last night (don’t miss lunch or you will eat a big dinner).

Needless to say I was ready to go at 0530 and pumped to see some familiar faces and a few new ones and an FNG!  I shared a very brief disclaimer about no insurance, not a professional, blah blah blah and started with the warm up.

SSH/Prayer Squats/Merkins/LBC’s/Moroccan Night Club’s/Mountain Climbers

Pledge of Allegiance

We started with a long mosey running around downtown and when we headed towards the parking deck the mumble chatter started.  We ran around for a while and up to the top of the deck and back down to a floor for a mini-Murph.  Only two PAX were wearing red tshirts but that doesn’t prevent us for thinking of our vets that paid the ultimate price.

We worked in teams to complete 6 rounds of pullups, merkins, and squats:  30-90-120 total   I saw great support of men pushing each other, especially spotting the pullups.  Great effort on this but there was more to come.

We did flutterkicks until the 6 was ready to ascend to the top of the deck for…

The Thang:

Four count burpees? One advantage of not sleeping well is you “Omaha” (or “Oklahoma if you are Bandit) your Weinke in your head before you post.  YHC had the Pax in 4 groups of either two or three.  Groups one and two were parallel facing groups three and four.  Group one does a burpee and counts “one”.  Group two immediately does a burpee and counts “two”, group three does a burpee and counts “three”, and group four does a burpee and counts “one”.  So only group four counts the total after all the PAX have completed one burpee, and then two, etc.  YHC set the timer for 15 minutes and off we went.

The first ten burpees were fairly slow and the PAX were counting incorrectly for the first few until it sunk in that only group four counts the total.  After about ten fairly slow and boring burpees I conspired with Def Leppard and FNG Scrum to copy group three so when they said “three” we would be finishing and counting almost immediately.  This quickened the pace and then groups one and two picked up on it and with a little mumblechatter picked up the pace  and the recovery was almost non existent.  Def Leppard’s sweat droplets quickly pooled like a drip from a faucet and formed a large puddle.  There were some calls to Omaha but with YHC but the clock was ticking and no one knew when it would end except YHC.  There was a great push to keep going and no downtime.  After the fifteen minutes the PAX had completed 87 burpees and we only had three minutes to get back to start for the COT.  As the six neared the Pavilion it was time so we started the Nameorama.  I apologize for failing to get FNG Scrum’s information but we will get it on his second post, hopefully tomorrow!  I also didn’t get to share much of the F3 message because it was hard to breathe, but I know that Kitty Cat (hate) can fill him in.

Prayers for T-Square, the Dallas Police Department and public servants everywhere.

No matter how busy, sick, or otherwise preoccupied a good F3 workout kick starts the day in a positive way.  The 2nd F is built into every post and we finish with the 3rd.  Did it cure the common cold?  I am not sure, but I didn’t think about it for 45 minutes.  You are always better off for an F3 workout and I needed it today.

Stay safe

Roscoe

Tour of Belmont

It was week two of the new AO in the beautiful town of Belmont. Several of the PAX arrived much earlier for some BRR training but when I got there Tool Time was picking up trash from the park near the “Fighting Yank” statue.  Ever since this #HIM from Buffalo heard the name “Fighting Yank” he has adopted the AO as his own and grown more comfortable among the simple commoners of the South.

The rest of the PAX arrived and the flag was planted and it was time to go.  Sargento and Roscoe planned a tag team workout where each would only get one mosey or exercise before it was time to tag in the man in the corner.

There was Chamber of Commerce weather for once this week with a cool breeze and balmy temps.  It was time to go.

Introductions/Disclaimer-Sargento

Warm Up

SSH                  Sargento

Squats             Rosco

LBC’s               Sargento

CDD’s              Rosco

Don Quiote’    Sargento

We forgot to mention the “Engineer”…when a train comes by the Q will announce the exercise with preference of something difficult while the train passes by.  Since it was week two only 5 merkins were called for  but would we see a train?

Mosey to Glenway Pub parking lot-Roscoe

High knees out-butt kickers back-Sargento

Karaoke-Rosco

Bear Crawl up, crab walk back-Sargento

Lunge Walk up, hop back-Rosco

F3 lessons-Sargento

Mosey on up the street to the bank- Rosco

Burpee Long jumps along the parking spaces…. Rosco

Recovery Talk about F3-

Plank series-Sargento

Slow Merkins

Peter Parker

Mountain Climbers

Parker Peter

Mosey up the street find hit the wall for a “wall series”.  We counted off and realized there were two missing.  Tool Time was checking on the six and someone may have announced that someone was splashing merlot?

To wait for the six YHC asked Stroganoff to lead us in some flutters, because everyone knows Stroganoff loves Flutters.  We did a lot of flutters.

Hit the wall for donkey kicks, two sets-Roscoe

Hip Slappers in honor of Whoopee

Decline merkins with BTW

F3 lesson-Roscoe?

Mosey back to the “Yank” for the Pledge- Sargento…Along the way we had to stop to admire the special at Cherubs….”Quiche”.  How appropriate.

Mosey to the Fountain in the park for railroad tracks….Sargento

Railroad tracks were fun until there was much more holding the plank than running so had to call time.

Mosey to the field behind Belmont Elementary- Rosco

Circle Up for Escalator-Sargento

10 Bobby Hurley’s

20 Zombie Walk steps

30 Arm Taps

40 squats

Back to the flag for some Mary until time.  Rosco

There had been no trains until that point and someone started complaining about it so after we were on our six we had to call for some burpees and then LBC’s, V-hold, and Dying Cockroaches, and flutters.

We closed with a nameorama and welcomed Edison back for week two and our FNG “Magnus”.

It was fun collaborating with Sargento on the workout.  The Belmont AO is going to be awesome because there are so many parks/playgrounds/parking lots/ and fields within about a 1/4 mile of Stowe Park.

Congratulations to Godfather who became a married man this evening.  The Gashouse PAX have been holding you and your M in our prayers.

Closed with a tag team prayer for all the PAX of F3 Nation especially Olive and Spud.

I gave “Freed to Lead” and a sticker to Magnus and handed out an invite and card to a guy running with by with his wife.  Sargento has EH’d approximately twenty people in the last week and it will no doubt pay off in the future .  Keep moving forward and getting better and look for opportunities to serve.

 

Bad news, Bears

16 PAX showed on a balmy Friday morning at the Rotary Pavilion.  It was great to see Gastone from CLT Metro and the Gashouse’s Turtleman who hasn’t posted since the inaugural Gastonia F3 workout in March of 2015.  I had contemplated doing something different and turning my Weinke upside down and starting from the bottom and working up.  That would be the “pre-exhaust” method of working out but since there were 16 I thought I should keep it in order this time.

After a very brief “I am an idiot” disclaimer we hit the warmup.  SSH 25ic, Merkin 20 ic, Squat 20 ic, CDD 10ic, LBC’s 20ic, Imperial Walker (with a brief snipped of theme music…thanks Bandit!)

After the Pledge of Allegiance we moseyed around the parking lot and planked for the 6 at the bridge.  The first exercise was a bear crawl across the bridge and a lunge walk back.
The second exercise was a bear crawl inchworm across the bridge and a lunge walk back.  The bridge is about 77 yards across.  Great effort from the PAX and got the sweat rolling.

We then ran a bit down Main Street and met at the wall for some ascending testicles.  Ten merkins at 15 degrees, almost ten at 45 degrees which ended up being a hold before the “recover” command was given.  I think the bearcrawls smoked the shoulders a little early.  The Mumblechatter was picking up a bit so it must have been popular.

Another mosey around downtown to the bank for some sets of Heels to sky/Derkins and then Flutterkicks/Derkins and then to the parking deck.  Partner up with P1 doing pullups to failure and P2 running to the wall and performing merkins.  This exercise was on the clock so maybe three rounds before moseying to the “art”.

A round of single leg lunges and plank/shoulder taps/merkins and then a mosey back to the Pavilion for a catcher’s stance until the last few seconds drained off the clock.  Time was called and we hit the name-o-rama.

Announcements:  3rd F tomorrow morning at 0630, Bandit with the Q at 7.  Memorial Day Murph at Martha Rivers…0650 warmup, 0700 start time  Derecho is cancelled Monday.  The GOAT convergience next Saturday in Charlotte…Park Road shopping center 0600 start (3 hour projected time 6-9 miles running and beatdowns in between).

COT:   Memorial Day is a day of remembering the men and women who died while serving.  Remember their sacrifices this weekend and honor them by being the best American’s you can be.

 

Bootlegging to Texarkana

It was a great morning to be in the Gloom as it was convertible weather and the pre-blast said we were going to Texarkana and back just like the Bandit.  As we were assembling, some unfamiliar faces appeared so introductions were in order.  When one announced he was an NC State graduate in engineering Stroganoff looked like Alice the Goon when she sees Popeye.  It was an instant man crush. Great to see new faces as the word of the month is growth.

The crowd kept growing until we had 18 PAX ready for a beat down.  We started on time with the #pledgeofallegience and then an Indian Run around the parking lot.  The first lap was routine but by the second there was an early jailbreak and things were getting out of hand so I had to get them back to the Pavilion before it was complete anarchy.

The Warm Up:
We started with SSH and were about to do some Prayer Squats when the peanut gallery (Whoopie and Dolph specifically) began clamoring for the Press, Press, Fling.  The Press, Press, Fling has its roots in a Navy Seal workout video I still possess.  It is a VHS tape so you know it has some years on it.  If you have something that will play it and want to borrow it let me know.  Anyway, Whoopie is a PPF skeptic and doesn’t think it works anything.  I disagree because if done correctly is a good back and chest stretch.  But he and Dolph asked for it so I audibled and we got it in.  I wasn’t looking to take requests but I am reasonable and will deliver for the crowd when asked.  We then did the Prayer Squat, LBC’s, Monkey Humpers, and more.  We then did a lap around the lot and set ourselves up for the Thang:

Colonel Troutman with Bobby Hurley’s

The PAX lined up and completed 20 Bobby Hurley’s and then ran 45 yards for 19, 18, 17 etc until we were done.  Lots of effort here to get it all in and then everyone planked for the six.

The PAX circled up for a quick F3 lesson and then in continued preparation for the Mayor’s Special Olympics Burpython, we did the Burp and Merk.  (Burpee with one merkin, burpee with two merkins to eleven and back down to one.  Burp and Merk to eleven and back down.) It started sprinkling and then began raining as we finished up and moseyed to the Pavilion for some Mary.

WW1 Situps, LBC’s, Good morning Darlings, Imperial Walkers, Seal Jacks, (Whoopie did some freestyle on the Seal Jacks to the tune of Hava Nagila )

We ended on time and named our new FNG’s Dr. Evil (Sam Burris) and Latex (Alex Poole) as Linus bolted for the door.

Top Hat needs our Prayers as do all members of the PAX. We ended with a COT and prayer.

It was great to see so many PAX show today and give great effort.  It was a pleasure to lead and looking forward to tomorrow’s guest Q’s CSpan and the Package at the Schiele tomorrow.  Show up at 0630 for the 3rd F bible study led by our own Hush Puppy.

Backwoods Brawl Backblast

I will start this back blast by thanking my Brother in Law and sister for the wonderful hospitality and generosity during the Backwoods Brawl.  You see, Whoopee informed us early in the day that Boss Hogg’s M is named LuLu COLTRANE Hogg, which means that Lulu is my sister and Boss Hogg is my brother in law (no not really, but we played them on TV).  Thanks to Whoopee for reuniting family members.  Yet another reason he is the undisputed Nantan of the Gashouse.

I started the day by heading to the Parking AO and dropped off a clipboard with copies of the disclaimer.  Disclaimers were very important for the Backwoods Brawl because no one wants to be sued if someone got injured or seriously killed.  I duct taped an F3 sticker to a piece of cardboard and put it on a stake at the road to mark the turn in spot for the clown cars and a Backwoods Brawl sign directional poster inside the gate and headed to the Farm an hour and a half ahead of the launch.  (If you know what happened to the stakes I used out there let me know.  They disappeared and they belong to Short Sale’s daughter)

Bandit, Whoopee, and Stroganoff showed up early to help set up the course and the coffeerama.  Boss Hogg got the UTV out for me and I picked up Stroganoff and headed out to put up the signage in the gloom.  A few creek crossings and some trails in the dark was a great way for Stroganoff to start his day.  He said it was like a ride at Disney. (Editor’s note: it was not Space Mountain)

We returned to base and the Clown Cars arrived.  We circled up and Boss Hogg gave us a history of the property and I gave the Nantan a few minutes to address the PAX before we started with the warm up.  Now keep in mind we were hearing Rooster’s crowing, goats bleating, and dogs barking.  We started with the SSH.  Some of the dogs were surrounded in the circle prior to the jumping jacks and when we started they gave some seriously puzzled looks like “what in the wide, wide worlds of sports are you guys doing?”  Next we paid tribute to the mountain we were on with some Appalachian Americans (Hillbillies), Merkins, and a few more but I was ready to go so we set off to the Wagon Trail.  The beauty of the trails at that hour with the sun coming up was the start of a great F3 experience.

After the wagon trail we arrived at the pond for the first pain and faith station and Monk began with a strong faith Q.  Monk has a lot going on with work so Tclaps for showing up and leading and also for reciting Psalms 8 from memory as part of his Q.  Because Monk needed to leave I switched him to the first Faith Q and totally forgot to plug T-Square in to a later faith session. Super large fail on YHC part and I have asked for and received forgiveness.  Be on the lookout for T-Square sharing the lesson at a future F3 event.  Monk turned it over to Whoopee who started with the pain.

Whoopee began with two lines of group hip slappers, now known as Hip Slapper Wall of Thermopylae.  This was supposed to be done with  P1 holding one leg of P2 and one leg of P3 and so on down the line.  Somehow my partner Pizza Man didn’t have anyone to hold his other leg even though we weren’t on the end so he did “Scorpion hip slappers”.  When it was my turn I was getting it done until my left hand slipped and rubbed against a big piece of mud which covered my left glove.  I then used said glove to give Whoopee a quick “good hustle” encouragement slap to the bum and then we lined up for SHEHATEME across the field.  Ten lunge walk steps each leg, ten merkins, ten burps, three burpee long jumps, and repeado to the end.  We then did the second set of hip slappers that Whoopee deemed effeminate looking so now they will be called “Progressive” hip slappers    where P1 held P2’s feet only.  “Wolverine’s boy” Einstein, as T-Square calls him, broke out a drone and did some photography work along with Squirt who was on the IR and got to ride the four wheeler around and take pictures.  Thanks for them both for documenting the event.

We finished Pain #1 and moseyed at a fellowship pace along the beach trail to pain station 2 at the beach.  Stroganoff had a laminated Weinke and a great leadership lesson on going “all in” in our relationships.   “I believe real leadership is being all in, all the time.  The greatest leader of all time did not scream the loudest but instead was a servant who led by teaching, acting and mentoring.  He was all in like no one else before him.”  Some unnamed PAX inadvertently forgot his filter and introduced a new term “SV” to describe when a man whines about little things.  Possible introduction in the lexicon?  Doubtful…it is NSFW.  “SV” became a popular term the rest of the day.  Stroganoff’s Weinke also included a beat down of Mary.  It was a great series of ab work including LBC’s, Freddy Mercury’s, Homer/Marge, Flutter Kicks, Dying Cockroaches, and Russian Twists.  There were lots of groans from the PAX and even from Stroganoff who did a great job of counting while burning us out.  Even with the pain I remember thinking how peaceful it was lying on a beach beside a wide creek under a clear blue sky.  Then my sandy shoes went up above my head and it started raining sand in my face.

Next we took turns crossing the rope bridge and a quick trail run along the creek and then did a few exercises in cadence.  YHC was supposed to mandate a very long partner carry/wheelbarrow/lunge walk series but audibled due to terrain.  Instead we did a quick plank series before moseying at a “fellowship pace” to the crossroads for a water break.  The Tink trail led us across a creek which some decided to wade across and then on to Bandit’s faith and pain station at the Cemetery.  Bandit gave a great lesson on the parable of pushing the rock and what F3 has meant to him.  Everyone was feeling good about themselves until Bandit announced the Thang of pain station #3.  Elevens with Dying cockroaches up top and then run down an extremely steep hill along the power line for SSH. There was lots of mumble chatter but mainly determination and encouragement.  Einstein had the drone flying overhead again to document the pain.  This was a great cardio beat down and the PAX gave tremendous effort.  Great work men!

Next we moseyed back along the Wagon trail to the Ridge Trail which was a fairly long leg of the run.  It was a nice long gradual uphill leg of the course with lots of fellowship along the trail.  We took a detour off the trail to the top of a large ravine that happened to have some ropes tied to trees.  This was the pulling part of the day.  You drop into the ravine using a rope and then continue downhill to the low spot.  Grab another rope and Batman your way up the side of the slope to the top.  Everyone helped each other to ensure they got down and back up safely.  As the PAX finished JK2 and Whoopee spent some time leading exercises while we waited for the six.  Spiderman was one of the last to reappear and it is rumored he is the only one among the PAX that didn’t use the ropes.  We hit the trails again and this time the bridge was out so the men had to cross the stream which was actually very pleasant.  The stream crossing led us back to the beach and barn area for another Pain Station.  Sargento helped me uncover the stereo and speakers and while Bandit cued the music we took a complete lap around the Beach trail.

Dolph couldn’t be with us but he was still kind enough to drop of a big tire and sledge hammer at the farm for us to use.  It also meant that someone might have a chance to finish first in one of the workouts.  Dolph has been sharpening the iron all year and pushes us all to get better.  #HIM.

Here was the Thang.  Partner up and while one partner runs laps on the beach trail, P2 performs 5 sledge hammer tire hits, 10 sprinter lunges, 20 dips, and 30 squats and repeado until the music stopped.  Bandit put the stereo on eleven and cued up Tom Sawyer on repeato.  The guys sensed we were near the end and put in some great effort here with some sprints and constant motion.  Next we decided on Roxanne with Merkins and plank jacks and a few more exercises including flutter kicks and Jobu’s before hitting the last trail back to start.  This part was supposed to be a nature trail walk but Whoopee took off up the hill and so we followed behind.

We circled the shovel flag and recited the pledge of allegiance and then brought it in for the COT.

Immediately, and I do mean immediately following the COT it was coffeerama time complete with orange slices (thanks 777), granola bars, coffee, water, Dunkin coffee box, and Outhouse’s surprise Yeti cooler which had not been opened.

As I was Q’ing up some dance music on the system, I noticed Whoopee eating something in aluminum foil with a big smile on his face.  Turns out Lulu and my nieces made piping hot, farm fresh breakfast burritos among other goodies.   Those things were special, especially when accompanied by the refreshments in the magical #yeticooler that Outhouse provided.  Most who had one ate two.  I did.

This was a great day to reflect on God’s creation in a place where that beauty is abundant.  We challenged ourselves, used teamwork to accomplish tasks, had a few laughs, and got better.  It was great preparation for the Community Foundation Run next week.  Bandit’s beat down alone should take a few minutes off your 5K PR.  Thanks again to my brother in law Boss Hogg and LuLu and those that showed up and offered to help along the way.  We missed those that couldn’t make it but hope to do this again someday for our second year anniversary.

Thanks to the men of F3 that planted us at that first workout on March 21, 2015 and those that have shepherded us along the way.   The Backwoods Brawl was supposed to be a celebration of the Gashouse’s 1st year, to experience all three F’s in one event, and to get beat down at a special AO.  Mission accomplished.

 

 

 

 

 

 

 

 

Recruiting Visit

 

 

YHC was first to arrive at the AO and noticed a performer on stage at the Pavilion.  As I walked closer, it was actually a guy sleeping in a blanket with a jam box playing some rock music that I couldn’t decipher.  When the PAX began appearing our friend must have heard the welcoming voices of our greetings and started his day.  After a brief disclaimer, I was getting ready to call for SSH when I noticed two gentlemen walking up from my 6.  A quick greeting to them and we started.  They began to engage our friend on stage.  More about that later.

We did:  SSH, Prayer Squats, LBC’s, Moroccan Nightclubs, Mountain Climbers, Merkins and then the Pledge of Allegiance.

We moseyed around downtown ending at the Antler “Art” and did some Mary on the front end of the workout.  We did LBC’s, Protractor, V-Hold, and then in honor of Bandit we performed the Dying Cockroach.  YHC was concerned he may wake up with the flu since it is going around the Roscoe household and I wanted to have a backup Q in case of acute onset overnight.  Bandit has work commitments that are keeping him from posting so far this week.  I told him to remind his employer that there is no “W” as in work in F3.

While on our 6 we also noticed that the “Art” moves like a weather vane which was great for taking your mind off the pain.  I also noticed a birdhouse with books in it.  Maybe we can read something next time I have the Q.  #Literacycounts.

Mosey around downtown a little more and ended up at the Pavilion.

Partner up for plank/burpees:  P1 holds low plank, P2 runs to other side of parking lot and does 5 burpees, comes back and switch; then does 4 burpees, 3, 2, and 1. The PAX were told to modify the run as needed but if they went to the far end it was a mile all told.  Spiderman claimed the running part was too far and in hindsight I tend to agree.  While a few of us were holding a plank, one our earlier friends began to engage us about whether we had boys at home.  This was an usual thing to ask, especially while we we were sweating holding a plank and because it was about 0545 in the morning in the gloom.  Some of the PAX didn’t know if he was a homeless outreach guy or a St. Paddy’s day reveler who hadn’t gone to sleep yet.  Not sure where this was going, he then said he is a football coach for a local organization.  We all agreed that if you want to engage guys who are holding a plank and generally suffering, your best bet is to hold a plank yourself and tell them you are a football coach before you ask about their boys. If you are ever recruiting for kid’s sports teams with strangers at 0545 Friday morning while they are exercising in a random section of Bermuda grass, keep these tips in mind.  We wished our new friend well and thanked him for his time.
We then moseyed to the “wall” and started with the people’s chair, marching, Derkins with feet on the wall, People’s chair with air presses, Mountain Climbers on the wall, Al Gore, and finally BB&T’s (Donkey kicks).  If you can’t do it, you can’t Q it.

Time was running short so we hit the bridge and lunge walked the entire length.  We actually hit time at the end of the bridge so we hustled back to the Pavilion for the COT.

Monk reminded us that the word (verse?) of the week is “Give thanks to him who gives me strength.”  1 Timothy

The Backwoods Brawl April 9th, Community Foundation Run the week after,

Continued Prayers for Outhouse and his family.  Great to see him Post again this week.

Prayers from Monk for an 11 year old who is contemplating suicide.

Week 2 of Third F Bible Study tomorrow at the picnic tables at the Schiele.

We closed in prayer.

It was my pleasure to lead this morning and great to see a new face among us (Guiness).  Keep EH’ing those potential FNG’s and keep the Gashouse growing.

 

The Updated Backwoods Brawl Pre-Blast: The Gashouse 1st Anniversary Celebration

 

Spring is in the air at Boss Hogg’s place and the flowers are blooming like the azaleas at Augusta National. The Big Leaf Magnolia’s are sprouting from the ground and the manicured fairways…wait a minute….this is the Backwoods Brawl…there are no manicured fairways.

We are less than a week away and here is what you need to know.

Where:  Boss Hogg’s Farm (Less than ten minutes from I-85 Exit 21 Cox Road Gastonia)

When:  April 9th     Parking starts at 0630 at Ranlo Church of God, 1825 Spencer Mountain Road. Please try to clown car from there for ease of parking at the AO so as to preserve the rustic nature of the farm and not scare the animals.  One of the goats is expecting and we don’t want to induce labor early.  Embrace your inner #minivan Centurion.  I do.

The workout will begin as close to 0700 as possible.  Please be early.  You don’t want to be “that guy” at the gate wanting to get in only to hear the squealing pigs and bleating goats and wondering what the heck is going on in there.  The good news is if you do show up on time you will be in for a beat down.  A few of us did a “dry” run a couple weeks ago and I am not good with distances but the whole thing is probably only about 3/4 of a mile, give or take 3 miles.  When we finish, the refreshmentrama/nightcluborama/dancing/birthing with goats follows on site.  Plan to stay as long as your M will allow, but probably 1100 or 1200 allows you all three F’s. There will be no bible study that morning and no workout at the Schiele but rather 3rd F Q’s throughout the workout, imparting leadership lessons or faith themes.  The 3rd F leadership lessons and faith Q’s will be Stroganoff, Bandit, T-Square, and Monk.  Our Pain Station Q’s will be Whoopee, Bandit, Stroganoff, Roscoe, and although Dolph can’t make it, we will have some of his toys to play with.  Sharing really is caring.  We will mosey together at a “fellowship pace”.  This is not a race but rather a celebration of all three F’s in one event. No man left behind.

What to bring:  Before you enter the Clown Car, you will want to have a bag packed with a towel or two, a change of shoes/socks, a change of clothes and perhaps some baby ointment for chafing.  There is a slight chance (100%) that you may get wet and sandy.  (Disclaimer forms to be signed at AO).  Refreshments provided but feel free to either donate in the collection jar at coffeerama or bring bananas, granola bars, apples, bottled water, or oat sodas.  Boss Hogg and I have your coffee covered.

There will be a “trail car” packed with a first aid kit, AED, and other safety items and we have doctors and dentists for all your cosmetic touch ups along the way.  Also, Boss Hogg has free firewood available if you need some.

 

On March 21, 2015, the F3 flag was planted at the Schiele Museum of Natural History.  A Saturday workout at the Schiele has been held every Saturday since with the exception of the F3 5 year anniversary convergence in Charlotte on January 1, 2016.  Additional workouts have been added throughout the course of the year and now there are ten workouts per week over six days and F3 Gastonia is a nomad no more.  The Founders have blessed the Gashouse as a region.

To commemorate the first year, an extended special beat down is in order featuring all the favorite exercises and memorable workouts from the first year.  Boss Hogg, who of course is near and dear to Roscoe’s heart, has generously offered up his farm for this epic celebration on the condition that Roscoe doesn’t call him my “little chubby buddy” like the characters in the tv show.  Imagine warming up with your brothers while in the midst of dogs, chickens, horses and of course goats!

The memories of the first year are many.  It was during Whoopee’s “300” workout, that Whoopee told the PAX that “in the movie “300”, the men in that movie were ripped, and now you will get ripped too!”  (Mumblechatter overheard, “FINALLY!”)

Perhaps it was the Saturday morning forecast of 100% chance of rain and very cold temperatures.  Bandit brought a huge sheet of vapor barrier to the middle school field and Whoopee and Dr. Feelgood stole their M’s dishwasher soap and coated the slip and slide.  After the beat down the PAX took turns sliding away across the field in a wet, soapy mess.  After the workout all the PAX helped Bandit fold up the tarp and attached it to the top of Bandit’s clown car to go to Panera for Coffeerama to combat the certain hypothermia that was setting in.

Maybe it was Bandit having an inquiry about the Goat Island AO on the F3 site.  Hoping it was a potential FNG, he responded with a welcoming introduction of what F3 means and information about the “Goat”.  Little did he know that it was actually a banker from BB&T in Cramerton inquiring as to the muddy footprints on the side of the bank and if they came from our F3 PAX.  This began the first Gashouse fundraiser to pay for the paint job at the bank.  Being a region of high integrity, we passed the hat and made it right.  We missed the opportunity to take photographs of the formal “check presentation” however, and I don’t believe Donkey Kicks have been performed at that AO since.

Speaking of the Goat, remember that time we welcomed an FNG where the Godfather was the Q and made some potentially embarrassing comments about himself.  When he welcomed the young looking FNG in the COT, he was worried he shared too much since he is a teacher at a local school.  He asked the young buck, “tell me you’re not a student at SCHS, to which the young buck declared, “Yes I am”.  You had to be there and there is more to the story but I won’t share it here.

I have heard of the Dr. Feelgood beat down at Martha’s house complete with pre-planted candles all across the gloom, Outhouse’s football game with a glowball, and Marthapalooza.   Some memorable workouts were Romper Room, Stroganoff’s Wolfpack Grinder, Dolph’s World, Bandit’s Crab/Bear Soccer, BA’s Cinder block beat down’s, and of course the Bojangle’s Biscuit compliments of Whoopee.

There was the recent C-Span/Chaser Guest Q-School and workout where they stressed the importance of the disclaimer. Anthrax knows the rest but the disclaimer became real after that one. #nobackwardsrunning

One memory that stands out is the FNG who posted only once before accepting an invitation to a second F event at the Hickory Tavern.  When the conversation came to the Q calendar, our new guy stepped up to lead a future Saturday morning workout.  His decision may have been influenced by the strong men he was surrounded by or perhaps the “curls” he had been performing at Hickory Tavern to work out his guns.  On the day of his VQ there were some strong leadership lessons followed by military formation with our Q calling the cadence.  As most new folks find out their cardio isn’t quite where it should be.  Less than half a lap in on the first lap around the track and maybe the second verse of “Two old ladies lying in bed, etc.” our Q began either grumbling unrecognizable sounds or complete “dead air”, leaving the PAX to start imitating the noises, mocking mercilessly, or leading other cadences, some which may have been inappropriate.  “Bobby” Jenkins became legend that day.

I encourage you to read “Freed to Lead” before the event as it will make the day all the more meaningful as we transform into modern day warriors.  It won’t make as much sense otherwise.

So for those F3Gashouse faithful and the select men that helped plant us and encourage us to grow, I say thank you.  This event will be challenging, fun, rewarding, and hopefully a great tribute to the first year of F3 in Gastonia.

 

 

Attack Your Weakness

As any good Q would do, I had three sets of gloves and was going to get to the AO at least 15 minutes early because I was excited there were some EH’s who said they were coming this morning.  Halfway there I realized my phone holder didn’t have a phone in it so I turned around and ended up hustling to make it to the Gloom with two minutes to spare.  It was a lively bunch which was exciting so I wanted to get it started with a disclaimer and the five parts of an F3 workout.

We started the warm up with the side straddle hop and I immediately realized that my money clip was still in my pocket.  I had to figure out a way to discretely get it back to the car without too much delay.

  • SSH
  • Merkins
  • LBC
  • Don Quixote

10 Burpees OYO.  I got through them quick so I could go back to my car and put my money clip away.

When I returned I heard the peanut gallery talking about me going missing we were done with the warmup and on to the Flag for the #PledgeOfAllegiance

The Thang:

A mosey to the Grier track and collected for a question…What is your weakness?  The PAX were asked to pick an exercise they need to practice.  Then they were told to do ten of them.  I think I saw burpees, dying cockroaches, and merkins.

Then on to the track for two lines of Indian runs for two laps.  Next we did two lines of Railroad tracks for ½ a lap and then leapfrog for half a lap.  We then collected again for another ten reps of another weakness with some discussion.  What is your weakness in life?  Who knows it and what are you doing to improve?  Who is holding you accountable to get better?

Next was the Burp and Merk…Circle up   One burpee, one pushup.  One burpee, two pushups, one burpee, three pushups.  We got to twelve with one break for a count off in between.  I counted all the merkins and if somebody else was counting we may have gone back down to one.

We then moseyed to the baseball field.  Five squats at the bottom of the hill and then run to the top for five more.  Repeado x 3.

Quickly returned to the Field and formed two lines for the tunnel of love.  Not everyone loves getting dirty, but some unnamed Prima donna’s were all toes and arms to keep their shirts and knees clean.
We then formed one long line of 27 and locked elbows for some windshield wipers and flutter kicks.  Before we started there was some amateur Rockette’s practice.  On the flutters Whoopie apparently likes to do a good morning darling on the four count which was smacking into my legs.  Counting a cadence and knocking shoes with the guy next to you is challenging but a lot of fun.   No harm no foul.

We then ran back to the Schiele and the PAX were planking to recover the six.  We kept going to the Nature trail pond and planked for the six.

One of my best friends passed away 3 years ago tomorrow and we dedicated some benches by the pond in his memory.  We were at this spot and we talked about family, brothers in arms, sad clown syndrome, and I spoke about what F3 has done for me in the past year.  Hopefully some inspiring comments to get the PAX thinking about naming their struggles, holding each other accountable, being better husbands, fathers, leaders and living third.

Then we did 50 merkins for my late friend Brian.

We went back to lot and Whoopie had the PAX getting it with some mountain climbers.  I started the clock and we did the Plank challenge until we heard the church bells.
Announcements: 

The Gashouse Advisory Board meeting March 6th at GSM Services at 7 followed by bible study at the same location at 7.  Monk advises to read Genesis 2 and 3 to prepare.

Birthdays this week…T-Square and JK2 I believe.

I asked for the PAX to send me their favorite stories and or workouts they have done in the past year so we can incorporate their memories into the Backwoods Brawl.  Someone said, “not this one”.  Touché!  Seriously, send me your favorite memories/workouts for the Pre-Blast!

Prayers for Outhouse and his mother and my late friend’s family.  We ended with the COT.

Epilogue: 

After Coffeerama, Dolph, Boss Hogg, and Roscoe and later Bandit converged at the Hogg’s farm for some Backwoods Brawl preplanning and recon.  The ideas are endless and lots of brainstorming going on.  The Backwoods Brawl’s QIC might not be worth a hoot but the AO will be the best we’ve experienced.

No Weinke

The forecast called for snowflakes but YHC didn’t see any coming out of the sky, only about 9 snowflakes that showed up mumbling about the cold wind and wanting to start the workout early.  Defib was named timekeeper for today’s workout.  After the Gashouse planning meeting, we were all asked what we were going to do to make the Gashouse stronger.  (Accountability) One of my action items was to check on the site Q of downtown, E4.  I did that and got a commitment that E4 would post at 0530, although he would be up since 0430 stretching his bum knee.  The original Weinke that I had planned out using Google Earth and measuring distances between pain stations was internally audibled to a more reasonable workout for someone with a bad knee.  Thanks goes to CSpan and Swiper’s Q-School for that tip.  I even had two extra pairs of gloves in case anyone showed up without.

Here we go with the warm up:

SSH x 32

Squats x 20

Don Quixote x 15

LBC x15

Merkins x 10

A fast paced mosey around the Pavilion approximately 4 times and then regrouped for the Thang:

Bear Crawl along the back side of the Pavilion and then sprint around to where we started.  Repeado x4 then:

15 Squats, 10 Merkins, 15 flutter kicks

Lunge walk across the back side of the Pavilion and sprint around to start Repeado x 4

15 Squats, 10 Merkins, 15 flutter kicks

One burpee on each pad of concrete on back side of Pavilion x3  (Crowd pleaser)

15 squats, 10 Merkins, 15 flutter kicks

Mosey to the public “art” and hit the wall for the People’s Chair

People’s March IC

Air Presses IC

Peoples March IC

Ring around the art

Merkins, LBC’s, 50 calf raises, squats

Slow merkins, flutter kicks, 50 pigeon toed calf raises, 50 squats

Fast merkins, Flutter kicks, 50 Duck footed calf raises, 50 squats

Merkin holds, half way down, all the way down, etc.  5 OYO merkins

Mosey to Pavilion for pledge and to retrieve the phone for the nameorama.

Announcements:  Buy your Backwoods Brawl t-shirt by February 10th.  Do it now!

Gastonia Rotary Club will host the Founders, Dredd and OBT on March 3.  Stroganoff and Dr. Feelgood are buying lunch for any PAX that attend.  I am a HC.  Community Foundation Run (formerly Run for the Money April 16, 2016)  A good time to show up and run for your favorite charity in a Backwoods Brawl t-shirt.  The soreness should be gone by then, hopefully.  Take your survey for the 2nd F activity from Godfather, aka El Padrino.  F3 Luncheon Jason’s Deli at the Epicenter today at 1130.

Prayer Requests:  A somber morning today for some serious concerns among the PAX. Prayers needed for Outhouse’s mother, who is diagnosed with pancreatic and liver cancer.  Feelgood’s 2.0’s lost a young friend (Tomas) to childhood Leukemia.  Dolph’s father who will undergo a hip replacement; Amelia lost his father.  E4’s former coworker in remission recently diagnosed with aggressive tumors.  E4 also shared a personal story…the moral is…make sure your family is trained on what to do in an emergency.  Have a safety plan and train on it.

It was great to Q this morning as I have to miss tomorrow for a 2.0 event.  Be intentional about reaching out to those that need F3 and follow through with your commitments from the Planning meeting.

Roscoe

 

Broken Promises: Wood Good-Liar’s Bad

The pre-blast picture promised no running, no burpees, no merkins, and no squats, but YHC was called out on that throughout the day but what a great day to get better.

Fifteen men braved 30 degree temperatures on a glorious morning at the Gashouse.  Several showed up early for some EC Yeti training with a bike ride.  I wasn’t there but at coffeerama I heard tales that Dolph had a mountain bike with tractor pull tires on it and that he wasn’t keeping it all on the street and was waking everyone up along the route due to the tire noise.
Though we had no FNG’s today, I thought back on Q School and C-Span stressing the importance of the disclaimer. I made an announcement that there would be no backwards running.  Anthrax is still on the PUP list and he remains in our thoughts for a complete recovery.  On to the warm up…

Warm up:  SSH IC x 31

Prayer Squats x 15

Don Quixote’s

Merkins x 10

LBC’s x 15

Press Press Fling (Whoopie was trolling for these)

Mosey to flag for Pledge

Another mosey to the front of Grier Middle School where the fast guys started a synchronized starfish plank series that looked a little choreographed.  Did you guys rehearse?

The next exercise was the Colonel Trautman between two speed bumps, approximately 55 yards between each set of Merkins.  We started with 20 Merkins, run to the other speed bump, 19, 18, etc.  When we started to finish we did a little ab-orama with Dolph leading Russian Twists and Whoopie leading flutter kicks.  A quick set of Seal Jacks to warm up the hands and off to Parkwood for the next exercise.

The Pax were instructed to burpee at every parking space line.  20 plus burpees were completed and everyone more or less stayed together except Dolph who was instructed to do Russian Twists by himself while we all slowed down our pace.  A couple of count off’s and then onward to Sherwood to the Playground.

P1’s did plank shoulder touches IC while P2’s did pullup holds on the bars.  Repeado x2 and then a lap around the track.  Whoopie and JK2 made the mistake of going for a PR lap without knowing what was next.

We ended the lap at the bottom of the hill.  Each exercise in cadence was followed by a charge up the hill.  The exercises were:

Squats

Jump Lunges

Squats

LBC’s

CDD’s

Jump Lunges

WW1 Situps

YHC has been on the DL for a week with massive crud and started to rethink this series, but misery loves company so thanks to the PAX for getting me through it.

After this series we ran out the back entrance and ran through the neighborhood to the Library for some ring around the Al Gore tree.  We planked on the curb at the planter and in cadence marched around the trees to the right.

Next we ran to the Schiele and hit the nature trail and back to the parking lot just before the church bells told us it was time to stop.

We circled up for the announcements.  Bandit spoke of the Gashouse Planning meeting tomorrow at GSM Services at 6:30 to discuss our future expansion to a region.  YHC said that was on Sunday and was reminded twice that tomorrow is Sunday.  Whoopie then had to remind me to do Name-o-rama and as I ran to my car to get my phone I heard people talking about me having stroke like symptoms.  That was nothing compared to the mid-brain Freight was in when I put the phone up to his face and announced Name-O-Rama.  Nothing happened.  If it was live radio we would have been fired.  Dead air.  He was in a permanent gaze westward until I had to nudge him by saying, “you start”.

Is that a sign of a good Q?  Should Freight and I be in the F3 concussion protocol this week?

Name-o-rama and then we checked out with a closing prayer.  I think we had at least 9 for Coffeerama at Panera.

A pleasure to lead.  Get those EH’s strapped on tight.  The Gashouse will grow in 2016 and I look forward to being a part of it!
Roscoe

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