Author: Roscoe (Page 3 of 21)

Surgical Strike

August 23, 2023 / Roscoe / 0 Comments

Whoopee had a HC FNG for Monday at the Sandlot and the guy was a no show due to being on call. Fast forward two days at the Ricky Bobby and sure enough, there he was! He works with Defib and Whoopee and the RB is closer to his house so instead of the Labryinth, we got him at the RB.

YHC wrote an FNG (sort of) friendly workout where we went over core tenants to F3 to enhance the PAX knowledge of F3 Nation. Here is how it went down.

Warm up and Disclaimer

SSH, Merkins, Squats, and LBC’s. We then moseyed to the track for a half lap and ended up behind the school for a review of the 5 core principles. The PAX would call out one of the five, and we would do an exercise that starts with the first letter of the principle.

Free=Freddie Mercury’s

Outside=Oblique Crunches

Open to all Men= Outlaws

Peer led in rotating fashion=Peter Parkers

Ends in COT=Circle Burp

We moseyed to the other end of the parking lot for DORA, but before that we discussed the Credo: Leave No Man Behind but leave no man where you found him.

Partner up Dora 1,2,3 100 Merkins, 200 Squats, 300 Flutters

Several pairs converted Squats to LBC’s but then switched to squats. #QFail

We then moseyed to the walkway to the back of the school and bear crawled to the top.
We hit the stairs for 50 calf raises with toes straight, 50 duck footed, and 50 pigeon toed.

Next we moseyed around the school and lunge walked and did two burpees at each light pole. We then walked backwards up the hill to the front of the school and stopped at each light pole for an exercise to include Mike Tysons, bird feeders, big boys, and 8 count bodybuilders.

Our FNG modified the big boys and contemplated merlot splashing for a few minutes.

We ended the workout a little early to dial in the COT and still went long!

Announcements:

Peak to peak this Sunday

Annihilation Saturday at the Gashouse

Labor Day workout at Fuse stadium (Convergence)

Coconut Derby the day before

We prayed for Turtleman, Huckleberry, Charlie with cancer, David, Norwood, a coworker of Blueprint.

We forgot the pledge (Qfail) but did a solid naming of our FNG. A surgeon who worked odd jobs growing up to get money including shoveling snow in Ohio and working at a Dairy Queen we named him Blizzard. As usual, it could have been worse.

Good job for Whoopee on the solid EH and for Defib for coming so he knew at least two PAX.
I put a post on onehimsjunk well over a year ago and am happy to report that I finally gave Buckshot the poster for his kids that I was supposed to give him many, many months ago.

There are many men in our region who aren’t posting with F3 and I am not sure why they don’t. Be intentional in talking about F3 and being welcoming to new guys. Although YHC didn’t modify much of a standard Q, it is always a good idea not to crush new guys as our goal is to get them back out!

Always a pleasure to lead,

Roscoe

Waterboy may be the most interesting man in the world

August 10, 2023 / Roscoe / 0 Comments

This morning’s run at the PUB was a now infamous route called the Defib route, or is the reverse Defib route?

Gaston Day School Road, left on White Willow, Right on Willow Creek Drive, Left on Riding Trail, left on Windyrush, right on Hudson, left on Robinwood (part of gut check), left of Hoffman and back to start. There was discussion post run about which way is more awful. YHC believes this is the worst as their are numerous hills but YHC had on his HRB t-shirt. (Hill running…..Brother?) Whoopee wasn’t there. YHC was looking forward to seeing where and how he parked and if he would admire my shirt.

Waterboy is taking a vacation to officiate a wedding and is going to live off the land with his M for a few days in a remote National Park on the water. Think Blue Lagoon. There was talk of Fox poaching to gain the pelts and craft a loin cloth. These foxes are so sly they can unzip a backpack and climb trees.

JJ joined us at the end as he played the role of enforcer for the first four miles before joining us. #sandbagger

Bandit handled the BB for the Diablo Sammich.

Prayers for Turtleman, Huck, Norwood, Hacksaw

Roscoe

Do you even park, Bro?

August 7, 2023 / Roscoe / 0 Comments

YHC arrived at Coconut a little early for a quick mosey around the AO. Whoopee and Breaker Breaker were cycling but Whoopee’s truck was dangerously close to being over the parking space line, disregarding the others who may arrive at 0540 and want to park a far piece away from the Harris Teeter beside his truck. Putting his truck in enormous jeopardy to receive a well deserved door ding, and with Stroganoff out of town, YHC instinctively knew that he would have to call out Whoopee for not backing into the space as well. You hate to see it. YHC called him out on text. Even thought the topic of Q Source was “Run to the Sound of the Guns”, we could also throw in Q 2.6, Correction. Correction is zealous advocacy for Shared Virtue, which are the standards of moral excellence that are Essential to the Group. By calling out Whoopee for his precarious parking job, he was exhorted to uphold the parking standards of F3 Nation. Only later, did YHC receive a text from Whoopee proclaiming his apologies and error or his ways and begging for another chance. He proved it with a picture of his truck backed into a space with ample room on either side of his parking space. Like a wolf who feeds on the sheep without mercy, we, as men of F3, should give no slack to other men when upholding our shared virtues.

In other news, Captain Steubing showed up for his first Coconut Horse lap. Is he eyeing a shot at the Coconut Derby belt? Winehouse is now a Coconut Horse regular. JJ and YHC ran and Sledge, Scrat, and Hunchback rucked the Heatherloch route. We then had 7 for Q Source.

As usual, it was a great Sunday morning!

September 4th Convergeance at the FUSE Stadium at 0700

Prayer Requests: Turtleman, Norwood, Huckleberry, Radar’s family, Sledge’s M, Tiger’s Dad

Roscoe

For the record, this workout sucks.

August 4, 2023 / Roscoe / 0 Comments

Fourteen PAX and one rucker appeared at 0530 at Tequila Sunrise for a Q from the Nantan. Bubba Sparxx was supposed to have some PAX who will remain anonymous show up to ruck with him, but alas, he was solo. #hatetoseeit

We did get to see Quiche and Golddigger. Quiche reported that he recently thought of doing a burpee. #progress We also discussed the proper pronunciation of the country “Pakistan”.

Somebody said something smelled good and it was likely YHC compliments of Defib’s favorite laundry detergent, Tyler. “Diva” in particular. Virus discussed the merits of washing shirts in Vinegar along with Jane Fonda. Recently the Art of Manliness had an article about getting the stank out of workout shirt. HOT temps, light on detergent, and white vinegar is what I remember. Or you can just use Tyler Diva or if you have a different style, Tyler High Maintenance would work also. Quiche probably uses that.

Nonetheless, the disclaimer and warm up was given and we started like this. SSH, Squats, Imperial Walkers, 5 burpees for a train that we happened to hear.

Mosey to Foursquare church for the famous Berp and Merk 1-10. Some wanted to have the count descend at 8 but Blueprint got the right answer and kept us going up.

Next we moseyed to the cemetery. Lunge walk, then skip, then mosey and do 30 Big Boys. Tiger called out the PAX for facing downhill and said they should do 50 big boys so the Q made it happen. We then moseyed to the low point of the cemetery and ran up the steep hill. This would be the top of the modified Bombs route. We partnered up and ran to the bottom.
P1 starts with 50 burpees while P2 runs up the hill and back. Then 100 squats, then 150 Merkins, then 200 OH claps, and finally 250 Moroccan nightclubs. Due to time constraints, we Omaha’d back to start while doing some more skips and moseying. We arrived one minute late (Q-fail). We finished with the Pledge of Allegiance, announcements, nameorama, and COT.

Prayer requests this morning go out to Norwood on his surgery along with Huckleberry, Turtleman, Radar who lost his cousin, Tiger’s Dad, Termite, Teachers, Marriages, family, and friends.

Watt’s Up gets credit for naming the backblast. He proclaimed the title on an early trip up the hill during BOMBS, or since it was modified, we called it BSMOM’s. YHC considers it an honor. It was nice to see a good crowd this morning and get to partner with Kool Aid and meet Fruity Pebbles.
We also had a good Friday coffeerama at F&B’s where we EH’d the cook. BOLO for Tony at an AO near you soon.

It is Serena’s birthday today. The big 23! He gets to enjoy a nice Italian meal tonight at Momma Ricotta’s and the PAX demanded that Breaker break out his wallet and pay for it!

Roscoe

Hypervigilance at the STORM

August 1, 2023 / Roscoe / 0 Comments

We had 12 PAX for the bootcamp and (1) Flintstone came to run but since he was at the opening and the end he gets the credit per the rules of the Storm.

Pledge

Warm Up

Disclaimer

Then we started moseying to where the workout was to start but the Q located a male dressed in all black with a backpack moving through where we parked the cars and so we modified and did some lunge walks until the subject moved along. You civilian types wouldn’t understand. #situationalawareness

(just kidding….Dr. Seuss and Watts Up were on the case as well)

We then moseyed to the traffic circle in the parking lot near the left side of the school for a modified mini-Murph. As a group, we ran to the 1/3 mark and did 5 burpees, moseyed around the lot for 10 merkins, and then 15 squats at the traffic circle. We did that together twice and then the Q unleashed the PAX to get after it at their own pace. PAX got between 7 and 9 rounds, although there is some debate about that.

Lt. Michael Murphy KIA in Afghanistan “Lone Survivor” Medal of Honor recipient. Stood out in the open to get radio signal to get help before taking a fatal wound. Courage.

Moseyed to lower lot and did a plank ring around the traffic circle

We then moseyed to the speed bumps towards Lakewood and did a modified Jacob’s Ladder. 5 squat jumps on one side, 1 mountain climber on the other until we reverse the numbers. We were running out of time so we finished up with some get ups and then moseyed back to the flag.

There was much more on the Weinke but weekday workouts are short.

Announcements: Kings Mountain to Crowders Mountain Hike 8-27-23

F3 Dads on the 19^th

Annihilation this Saturday at Folsom with the former World’s Heavyweight Champion SLAW with the Q!!

VQ for Eh Y’all coming up next week at the STORM!

Prayer Requests: Sarlacc’s M and family, Radar’s cousin in critical condition after accident, Norwood’s surgery this Friday, Turtleman, Tiger’s Dad.

It was a great effort and sweat was pouring. It was good to see some young faces there this am. Always a pleasure to lead.

Roscoe

Kings To Crowders Hike 8-27-23 Pre-Blast

July 31, 2023 / Roscoe / 0 Comments

On November 11^th, 2017, F3 Gastonia hiked from Kings Mountain to Crowders Mountain and on Sunday, August 27^th, the men from F3 Gastonia will again make the triumphant return to the top of Kings and Crowders! There are many PAX who attended this original hike that we don’t see much like JK2, Monk, and Richard Simmons. In any event, here is a pre-blast for you to get your minds right.

We are going to have church on the mountain along the way so don’t worry about skipping church that day. I always find it is a little easier to not be missed at home on a Sunday. 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. We will be stopping at times for rest and snacks.

Down and dirty (Executive Summary)

08-27-23 Park a car at Linwood Road access or Sparrow Springs by 0800.

Clown car to Kings Mountain Boulder access area by 0830

Finish at Sparrow Springs or Linwood and clown car back to pick up cars and EndEx. More detail below.

LOGISTICS: Since this is not an “out and back” hike, you will need to drop a car at the ending point of Linwood Road access first. ***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)

Optional start for breakfast-McDonalds at 0700 at Hudson Boulevard and Union Road in Gastonia. If you don’t want breakfast, be at your State Park parking area at 0800 when the park opens. You could also post to a Sunday AO if you think you could make it to Linwood by 0800.

Parking: Head to Linwood Parking area (4611 Linwood Road, Gastonia) Be there at 0800 when park opens and leave cars and then proceed to the Boulder access area.

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.

0830: Operations/Safety Briefing by Roscoe or PH and quick 3^rd F. Prep your gear and get ready.

Begin the hike before or no later than 0900.

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)

Rocktop Trail

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. 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. 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 11miles. We should be done by 2 or 3pm but it depends on your pace and the start time which will be announced once YHC gets in touch with a park ranger. Plan accordingly.

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

Roscoe

Wild Card at Snooze

July 21, 2023 / Roscoe / 0 Comments

Short Sale had a nice plan to throw shade at SA and Leppard and I was the big winner when he asked me to Q on what otherwise might have been a rest day. Here is what happened…

Warm up…quick mosey around the lot to some SSH, Imperial Walkers, low slow squats, and LBC’s. The Q then placed some wild cards on the ground and each of the PAX grabbed one. The rules are this….at any time during the workout, a PAX can retrieve a wildcard and interrupt the workout for whatever is on the card.

We moseyed to the back of Tera Mia and did some lunge walks and bear crawls across a parking lot. Next, we did some DORA on the path behind the Spruce Goose. 100 Merkins, 200 Squats, 300 LBC’s. During the LBC’s, Short Sale pulled out the first wildcard. What do you know, the first wildcard was one minute of StarGazers. We then completed DORA when Tesla decided to pull out a Wildcard. It said 25 individual burpees. Tesla thought that individual meant we all did 25 but the Q meant that the PAX who had the card did their own. We all ended up doing burpees until Tesla had completed 25.

We then moseyed across the street for some MARY. Before we got started, Orangeman pulled out a 150 Mike Tyson Wildcard. We all did 25 Mike Tysons to satisfy the requirement. Each PAX called an exercise and we were going around when Nutria pulled out a Wild Card for 30 individual burpees. Everyone did 5 while Nutria did 6 to hit the number. We completed Mary and moseyed back to start. The Q had the PAX set up for a bearcrawl relay when Snow Bunny pulled out the last wildcard. 100 burpees. We did burpees until the time ran out. Not much of a cool down but that is okay. The Q had the wildcard idea and can improve on it next time.

We had four for coffee at the Spruce Goose (great choice!) and had a Momma’s Boy sighting.

Prayers for Turtleman, Nutria’s kids traveling home from camp soon, and for Norwood’s upcoming surgery.

Always a pleasure to get that extra sleep and SNOOZE a little longer.

Roscoe

FREEDOM!

July 4, 2023 / Roscoe / 0 Comments

A dirty dozen showed up for the STORM on Independence Day. Stroganoff made a triumphant return to a place he used to post regularly before he started Mortimer training year round on the halfpipe on Tuesday mornings. Even JJ made his way east and posted at the second oldest AO in the Gashouse. The Storm was founded on 5-26-15 and our country was founded in 1776. Both are big deals. Speaking of big deals, Boudin was at the Storm this morning too and he was in a great mood. He was offering classic mumblechatter but when we were warming up he started stepping in the circle during the warmup. It was borderline unprofessional and the Q had to put him back in his place among the PAX.

Elf was there and so was Hot Corner, an F3 PAX formerly of Ohio but within the last month his family moved to Belmont so we will be seeing more of him. Originally from Bessemer City, both men are nice additions to our group and hopefully we will be seeing more of them.

After a disclaimer and warm up (that was prolonged waiting for our First F Q Flintstone to put on his shoes), we moseyed over to the ballfield. Originally JOBU was going to get us a key to open the football stadium but alas, he was out of town. “FU JOBU, I do it myself” (Watch Major League again if you didn’t get the reference)

The THANG:

Two cones placed about 30 feet apart.
We start with 25 burpees, then lunge walk from cone to cone

Then 50 merikins, then lunge walk from cone to cone

Then 75 Shoulder taps, then lunge walk from cone to cone

Then 100 CDD’s, then lunge walk from cone to cone

Then 75 Shoulder taps, run the thread trail to Rocky Branch and back up the hill

Then 50 merkins, then run the thread trail to Rocky Branch and back up the hill

Then 25 burpees, then run the thread trail to Rocky Branch and back up the hill

Recover and mosey to the parking lot with a bear crawl between light poles.

Mosey to the big parking lot for some four corners…

10 AMERICAN HAMMERS

mosey to 2nd light pole, 10 Hammers, 20 LBC’s

mosey to 3rd light pole, 10 Hammers, 20 LBC’s, 30 Heels to Heaven

mosey to 4th ligh tpole: 10 Hammers, 20 LBC’s, 30 Heels to Heaven, 40 Flutters

Mosey back to start for announcements and COT.

Prayer requests: Ratchet’s son and family, Norwood, Radar’s Sister, Anchorman’s SIL, all of our PAX, our great Country

Recent survey’s show that Americans are less proud of their country than in years past. This is a ridiculous notion fueled by grievance mongers who want to keep everyone stirred up about our nation’s sins and not our freedoms. Do you think we have a problem attracting immigrants because our country is so bad? Maybe they understand that anything is possible when people are free to assemble and speak their minds and do great things. I once interviewed someone who had fled from communist Poland and as a young boy he saw a US Marine guarding the American Embassy and that set forth his desire to come to America and serve in the Corps which he did with distinction.

We are a young nation and through freedoms and free markets we have fueled expansion and growth and wealth and fed our people better than any other country in history. Live with gratitude everyday and don’t take the gift that we are Americans for granted. Defend our freedom’s at all costs.

“The only birthday I ever commemorate is that of our Independence, the Fourth of July.” -Thomas Jefferson 1801

After the beatdown some went for coffee and then many PAX gathered at the Fighting Yank Statue after a Tesla Q and read the Declaration of Independence, followed by Dr. Boyce (now known as Monsignor who gave a great prayer and message on broad spaces. Thanks for Uncle Ted for organizing that tribute to our founding.

“We mutually pledge to each other our Lives, our Fortunes, and our sacred Honor”

Always a pleasure to lead. Enjoy our national holiday today and spend time with your families and be grateful for being American.

July 4, 1986 Ronald Reagan addressing the nation to commemorate the Statue of Liberty renovations…

My fellow Americans, it falls to us to keep faith with them and all the great Americans of our past. Believe me, if there’s one impression I carry with me after the privilege of holding for five-and-a-half years the office held by Adams and Jefferson and Lincoln, it is this: that the things that unite us—America’s past of which we’re so proud, our hopes and aspirations for the future of the world and this much-loved country—these things far outweigh what little divides us. And so tonight we reaffirm that Jew and gentile, we are one nation under God; that black and white, we are one nation indivisible; that Republican and Democrat, we are all Americans. Tonight, with heart and hand, through whatever trial and travail, we pledge ourselves to each other and to the cause of human freedom, the cause that has given light to this land and hope to the world.

Roscoe

Bulldog or Great Pyrenees?

June 27, 2023 / Roscoe / 0 Comments

Today’s beatdown was a modification of last week’s Sandlot beatdown. The only difference was we added overhead presses to the round so we had six exercises. The other difference was that everyone except YHC didn’t SKIP A ROUND this week!

Disclaimer:

Pledge:

Warmup: Stretching to warm up the muscles and stretch.

THE THANG:

YHC put some tunes on the speaker and we started round one…

10 burpees

10 Overhead coupon presses

20 Merkins

30 Squats

40 LBC’s

50 calf raises

We did each round together for accountability. Reduce one rep per round so 9, 9, 19, 29. 39,49….then the next round all together 8,18,28,38,48, etc.

We did rounds 5 and 4 and 3,2,1 as fast as possible and closed out with a lap around the parking lot.

We played a slow Whitesnake love song that Hunchback got all the feels over. Maybelline showed his age and had never heard “Spanish Castle Magic” by Hendrix.

YHC Closed out in prayer but realized after leaving there was no name-o-rama. Good thing the steel trap is still sharp and there were low numbers!

Announcements: Tube said the Whitewater Center has concerts next Monday and Tuesday (2ndF)

0700 Yank workout on the 4th following the Storm…Reading of the Declaration at the Yank statue at 0830

F3 Dads July 15th

Prayers: Jackson Hall/Ratchet’s family

Norwood

Even though Spiderman “allegedly” wasn’t going to be there, YHC expected him to show up sometime during the workout as only a superhero can.

Nutria has been picking up Snow Bunny to make sure he gets to the workouts and YHC said he needed a Great Pyrenees on his mini-farm to warn him of Nutria’s arrival.

Always a pleasure to lead!

Roscoe

Descending Counts of Pain

June 21, 2023 / Roscoe / 0 Comments

After what Blueprint did to my legs and arse yesterday at the Storm, what a mistake it was to impulsively sign up to Q the Labryinth on about 12 hours notice. I guess I can’t help myself.

YHC had heard it was better mentally to count down instead of counting up during a workout and that inspired a crossfit style workout. Usually done as 10 reps of squat, deadlift, and bench press, and then 9, and then 8, I modified the exercises.

Disclaimer, Pledge, and a brief period of stretches for a warm up. Anticipating the bottom to drop out at any minute, we slow moseyed to the lower picnic shelter at Martha’s house and set up the speaker. Here is the THANG:

10 Burpees

20 Merkins

30 Squats

40 LBC’s

50 Calf raises

After one round, we go to 9 burpees, 19 merkins, 29, squats, 39 LBC’s, and 49 calf raises.
YHC cranked up a random playlist and we started off. The first few rounds YHC would say, “9 reps”, and then “8 reps” after the second round. When we got to what I thought would be 5 burpees to start the set, Watts Up said we were on 4. JJ confirmed. Maybelline confirmed, and Winehouse confirmed. So it was 4 against one. Basically YHC can’t count or actually did the required number of sets. The PAX believed themselves to be correct, but in YHC’s head, they cheated themselves out of the 7 rep set. You hate to see it.

Final totals: Roscoe: 55 burpees, 155 Merkins, 255 Squats, 355 LBC’s, 455 Calf raises

Everyone else, 48 burpees, 154 merkins, 254 Squats, 354 LBC’s, and 454 Calf raises

Counting is Hard.

YHC was going to make them all repeat the 7 round set but we were low on time so we slow moseyed to the entrance of the park for Whoopee’s favorite exercise…the Press Press Fling!

This was followed by a shoulder stretch in cadence. I can’t recall the name but is probably the most elite movement you can do if you want to be great.

We finished at Pelican’s for announcements and Prayer concerns.

Second F lunch today at noon at Logan’s Roadhouse.

Prayers for Anchorman’s SIL and Radars Sister.

Prayers for my Uncle Bob and Maybelline’s cousin. Prayers for Winehouse’s wife’s friends husband who passed away suddenly and unexpectedly.

Always a pleasure to lead! Somebody pass me the ibuprofen.

Roscoe

Author: Roscoe (Page 3 of 21)

Surgical Strike

Waterboy may be the most interesting man in the world

Do you even park, Bro?

For the record, this workout sucks.

Hypervigilance at the STORM

Kings To Crowders Hike 8-27-23 Pre-Blast

Wild Card at Snooze

FREEDOM!

Bulldog or Great Pyrenees?

Descending Counts of Pain

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